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Mediterranean diet beaters for diabetes
Sara - 02/02/22As children we are all encouraged to eat up all our fruit and veggies as we are told they will make us grow tall and strong and they are a good for us. Food habits change as we move through the life cycle and many of the patterns we learn as children are forgotten. How important is eating all our fruits and vegetables for our health? What implications do they have for the prevention of disease and conditions such as type 2 diabetes (T2DM) later in life?
According to Diabetes Australia 1.8 million adults have diabetes and 85% of them T2DM with most cases being diagnosed after the age of 45 years. The prevalence of diabetes is increasing more rapidly than cancer and heart disease. The good news for you is that T2DM is a largely preventable lifestyle disease and by making simple changes to what foods are in your kitchen will help to lower your risk!
How can the Mediterranean diet beat diabetes?
It’s time to get back to basics in the kitchen by returning to a more traditional and simplistic way of eating. The diet we were encouraged to eat as children with a strong foundation of fruits and vegetables. The Mediterranean diet (Figure 1) is such a diet and is predominantly plant based, incorporating lots of fruits and vegetables, wholegrains such as brown rice, nuts, legumes and plenty of olive oil which form the basis of every main meal with 1-2 serves. So exactly why is the Mediterranean diet so good for us? All of these foods contain phytonutrients and are anti-inflammatory as well as providing us with antioxidant qualities that protect our cells against free radicals. Making dietary changes is not always easy but by substituting foods that are high in saturated fats, including red & processed meat, with healthier alternatives that containing polyunsaturated fats, such as fish, will also reduce inflammation and manage our insulin levels. So rather than barbequing a steak how about a nice piece of freshwater salmon, or wild barramundi with a drizzle of olive oil? Aim for 2 serves per week.
Dairy products such as milk and cheese, 2 serves per day, can be consumed and may be incorporated into a dish such as macaroni cheese. Those highly processed foods which we are hiding in the pantry such as chips, biscuits and deserts should be consumed less than twice weekly and replaced with more nutritious alternatives such as a serve of fresh fruit or nuts.
Eating all your fruit and veggies just as we were told to do as a child will certainly help to keep you healthy in the later years of life and assist with reducing your risk of T2DM.
How can the Mediterranean diet beat diabetes?
It’s time to get back to basics in the kitchen by returning to a more traditional and simplistic way of eating. The diet we were encouraged to eat as children with a strong foundation of fruits and vegetables. The Mediterranean diet (Figure 1) is such a diet and is predominantly plant based, incorporating lots of fruits and vegetables, wholegrains such as brown rice, nuts, legumes and plenty of olive oil which form the basis of every main meal with 1-2 serves. So exactly why is the Mediterranean diet so good for us? All of these foods contain phytonutrients and are anti-inflammatory as well as providing us with antioxidant qualities that protect our cells against free radicals. Making dietary changes is not always easy but by substituting foods that are high in saturated fats, including red & processed meat, with healthier alternatives that containing polyunsaturated fats, such as fish, will also reduce inflammation and manage our insulin levels. So rather than barbequing a steak how about a nice piece of freshwater salmon, or wild barramundi with a drizzle of olive oil? Aim for 2 serves per week.
Dairy products such as milk and cheese, 2 serves per day, can be consumed and may be incorporated into a dish such as macaroni cheese. Those highly processed foods which we are hiding in the pantry such as chips, biscuits and deserts should be consumed less than twice weekly and replaced with more nutritious alternatives such as a serve of fresh fruit or nuts.
Eating all your fruit and veggies just as we were told to do as a child will certainly help to keep you healthy in the later years of life and assist with reducing your risk of T2DM.
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Rosacea a compromised barrier function?
Sara - 23/04/20During online skin consultations over the past few weeks, the most comon skin concern that I've seen is Rosacea. Rosacea can be identified as redness that is inflammed and often presents with small red bumps. It is normally indicative of a compromised skin barrier. The key thing I suggest to clients is that in order to see results we need to build up the barrier function. From an internal perspective avoiding foods that heat and inflame the skin such as coffee, alcohol, curries, spices even strawberries and oranges unfortunately are all vasodilators. Try to incorporate herbal teas, ginger, cumin and coriander into your diet and really important is a daily dose of Essential Fatty Acids such as @bestowbeauty oil. From a topical perspective April has been super sunny ensure you avoid over exposure to the sun and are protected with an SPF50 sunscreen such as @imageskincareaus or @asapskinproducts. Cleansing with a gentle non foaming cleanser from the Vital C range that won't strip the skin. The current levels of stress that we are all experiencing at the moment is a reminder to take some time for yourself today to unwind.
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Skin looking dull and lacklustre?
Sara - 27/02/20Longing for beautiful glowing skin, akin to many celebrities such as Pia Miller and Meghan Markle? If you haven't experienced the Dermalux Triwave glow available @sarahouseofsamara then this is what I am talking about? Radiant, healthy and hydrated looking skin that has a dewy appearance to it. Results can be achieved in as little as 20 minutes and its pain free. My clients describe it as a relaxing experience and love the boost in hydration it gives to their skin. If you would like to find out more about this Multi-Award winning treatment click here.
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Why fibre intake is important for skin balance?
Sara - 12/02/20If you are struggling with acne have you thought that it might be due to a lack of fibre in your diet? My ethos @sarahouseofsamara is to treat skin holistically working from the inside out. A diet high in fibre is essential for healthy, glowing skin. Not only does fibre keep our digestive system in check it eliminates waste and the clearance of hormones such as oestrogen. For those on gluten free diets it is important to note that gluten free products are highly refined and processed meaning that the content of fibre is usually quite low. In this case it is important to select gluten free products that are higher in fibre such as brown or multigrain foods and drink plenty of fluids to regulate the bowel. Boost your intake even further by adding some fruit to your morning breakfast along with @bestowbeauty Be Cleansed powder which contains 35g per 100g of dietary fibre.
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Melasma why do I have it?
Sara - 21/11/19Melasma is a skin condition that I've been struggling to control in my skin for many years. It usually appears after changes in hormones, UV exposure or injury to the skin. Ethnicity also plays an important role despite the fact that everybody essentially has the same number or melanocytes. However those with darker skin tones such as myself tend to have more excitable melanocytes that produce more melanin! In order to control & correct this skin condition. It's imperative to be diligent with sun protection (daily, no exceptions), use of tyrosinase inhibitors, skin lighteners, Vit A & C and Niacinamide.
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Environmental factors on skin health?
Sara - 19/10/19Did you know that 80% of how our skin looks is caused by environmental factors and 20% by our genes? So really think about how you can protect your largest organ on a daily basis? Feed your skin with a balanced diet of fruit and vegetables, antioxidants help to fight off free radicals. Protect your skin even on cloudy days with an spf 50 sunscreen such as @imageskincare or @asapskincare products. Maintain and correct with regular Dermalux LED facials.