February is heart health month, Low GI diets may be protective against heart disease. The old adage of ‘you are what you eat’ seems to be coming more and more accurate; diet is very important to a healthy lifestyle.

According to the American Diabetes Association and American Dietetic Association, diet is important; however it is even more important for people with diabetes.  People with diabetes are at a higher risk of developing a number of different diseases, especially Heart disease; it can strike at any time.

Basically, all foods have a Glycemic Index, some foods are higher then others. Foods that high on the GI, allow the glucose in the food to absorb into your blood quickly; this can cause an elevated blood sugar level that can be dangerous.

Foods that are high in fat have the same effect, however the fat can also build up causing heart disease, heart attacks and death. People with Diabetes are twice as likely to develop Heart Disease then non – Diabetics.

American Diabetes Association states that two out of three people with diabetes die from heart disease or stroke, also called cardiovascular disease. Clogged blood vessels can lead to heart attack, stroke, and other problems. But there are treatments for heart disease, stroke, and blood vessel disease.

Diabetes can be dangerous on women. The burden of diabetes on women is unique because the disease can affect both mothers and their unborn children. Diabetes can cause difficulties during pregnancy such as a miscarriage or a baby born with birth defects. Women with diabetes are also more likely to have a heart attack, and at a younger age, than women without diabetes.

You may be consuming low GI foods and not even realize it; there are hundreds of choices. According to the American Diabetes Association, most fruits, non – starchy vegetables are low-glycemic, or have a glycemic index rating of 55 or below.  Those with exceptional nutrient content include apricots, apples, berries, citrus fruits, pears, red plums, kiwi, cantaloupe, tomatoes, broccoli, cauliflower, kale, spinach, mustard greens, artichokes, red and green bell peppers and asparagus.

Whole grains are low-glycemic carbohydrates and provide significant amounts of vitamins, minerals and fiber. They enhance satiation between meals, which can help you manage your appetite and weight.

It is estimated that twenty six million Americans have diabetes and another seventy nine percent are at risk. Educate, yourself on diet and nutrition is the best way to lower your risk of getting Diabetes and all of the complications associated with it.  Per the American Heart Association; based on the 2008 mortality rates for Cardio Vascular Disease (CVD) one third of all deaths in the United States are from CVD.  The American Heart Association estimates that upwards of one in three adults suffers from one or more types of CVD (with the exception of congenital heart disease).

It is always best to consult with your endocrinologist and a nutritionist who is a diabetes specialist – CDE- certified diabetes educator, to find the best course of treatment and diet for you. If you have heart disease, consult with your cardiologist first for the best course of treatment for you.

Check with your doctor or health care provider before starting any weight-loss diet, especially if you have any health conditions, including diabetes and heart disease.

For information on Heart Health Month  www.heart.org

When you decide to eat healthy, the thought of shopping for healthy foods can be intimidating; it doesn’t have to be if you follow a few simple rules!

• *Shop the perimeter of the store – produce, meat, fish and dairy departments contain a plethora of healthy foods. Items on the shelves in the middle of the store contain the chemicals, preservatives and high sodium items that can be very bad for your health.

• *Plan your weekly meals before you go shopping – create your shopping list from your menu and stick to it! You’ll be tempted to purchase impulse items, resist the urge, you’ll be glad you did.

• *If you have to purchase something that is boxed, read the ingredients and the nutritional information. Choose an item that has the lowest sodium, fat, carbs and calories.

• *Remember that nutritional information on packages is per serving; to get the amount in the full package, you need to multiply the nutritional amount by the amount of servings in the package. Sometimes, these numbers are staggering.

Shopping for healthy foods doesn’t mean that you have to ‘break the bank’ every week; you can plan your menu from the grocery flyers you receive in the mail each week. Take advantage of sales and use coupons when it’s possible, this will save you a lot of money.

Homemade foods are the healthiest for your family; you control the ingredients going into it and the nutritional value incredible. You may not think that you have time to prepare food; ‘you’re tired after working all day, you want to relax, and you have too many other things to do…’ and the list of excuses goes on.

Many people think that preparing a healthy meal means slaving over a hot stove for hours; nothing could be further from the truth; preparing a healthy meal takes less time because you are using fewer ingredients and you can do a lot of the prep work before hand.

By using kitchen gadgets such as a crockpot, you eliminate virtually all of the work. You can add chicken and veggies while your coffee is brewing and it slow cooks all day and is ready when you get home. How easy is that?

When your lifestyle is busy and chaotic, it is hard to think of eating healthy; you’re on the go, busy with work, home and everything that life can throw at you. You know you need to eat healthy, but finding the time to sit and plan a menu, do the preparation and then sit and eat just doesn’t seem feasible. You grab something fast, usually something really unhealthy, however, your hunger is satisfied for the moment and you continue with your day.

There are so many risks to eating unhealthy foods; weight gain, serious illness and disease. Over a period of time, the risk of developing any of these diseases or illnesses increases.

There are several things that you can do to eat a healthy diet one is to prepare healthy foods ahead of time.

Breakfast is very important; when you don’t have time to cook but you have to eat something grabbing a great tasting energy bar from Granola Gourmet will satisfy your hunger and give you the energy you need to make it to lunchtime.

Decide on what foods you want on your menu. Take a few hours on the weekend to prepare your meals for the week. Soup is an excellent choice because you are choosing the ingredients to add. In the mornings, all you do is heat it up and put it in a thermos; you can slip it into your bag or briefcase and you have a meal ready when you are, even if your in the car.

Snacks are really easy to carry also; carrot and celery sticks are low calorie, low carb snacks that you can put in a baggie in your pocket for a quick snack either in the office or when you work on the road. Deciding on what to snack on is important; Granola Gourmet’s low Glycemic energy bars, nuts, seeds, dried fruits or air-popped popcorn are easily transported and are an excellent source of vitamins that your body needs to stay healthy.

Packing your own lunch is recommended because you’re deciding what ingredients you want to include; if you choose sandwiches, use whole grain bread and add lots of veggies; you will get the energy you need with very little calories and carbs.

If you want a sit down lunch, research restaurants in your area to find the ones that have healthy menu options. When you’re seated, ask the waitperson how each dish is made and what ingredients are used. If the restaurant allows it, request substitution for the ingredients that are not part of your plan.

Preparing meals can be a fun experience! For many people, creating mouthwatering dishes is a relaxing and satisfying way to end the day.

When you make the decision to eat healthier you’re choosing to create a better lifestyle for you and your family. However when you think of healthy foods things like tasteless rice cakes and cardboard like snacks come to mind, in reality, nothing could be further from the truth.

It is a simple matter of substitution; switching ingredients that you use to prepare your meals; salt and sugar substitutes top the list. Salt substitutes taste just like salt however they do not have the negative effects. There are also excellent sugar substitutes on the market today.

Pasta is perhaps the most popular food in the world to eat; there are hundreds of different shapes and thousands of different ways to prepare it. However, pasta is not a low carb food.

• *One way that you can eat healthy pasta is to choose a whole grain or whole wheat pasta. Take a look at the nutrition; there are a few pastas on the market that have a good amount of fiber and protein.
• *There is also a pasta like product that is made with a soy base; it comes in a bag with liquid.  It is so low in carbs and has a pasta like look and texture.  Make sure to rinse out the liquid from the bag very well and then just heat up and put your favorite healthy sauce on it.
• *For a real treat, substitute pasta with spaghetti squash.

Those other pasta options do not appeal to everyone; so they choose regular pasta. Or, you can create a healthier meal then you would ordinarily when using the regular pasta by using these tips!

• *Use less pasta and add vegetables; this reduces the amount of carbs you consume
• *Cook your pasta just till al dente (and make a small portion, as a side dish)
• *When you add a sauce don’t use a rich sauce or butter sauce.
• *If you would like a tomato sauce on your pasta, make sure it is low in sugar, sodium and fat.  Many on the market aren’t very healthy.

When it comes to snacks, and everybody loves to snack, giving up the greasy chips and unhealthy treats can be the most difficult thing to do. Snacks are meant to be comforting, filling and give you energy between meals, when you eat unhealthy foods, it bogs down your system slows you down and makes you feel sleepy. Choosing healthy snacks like nuts, vegetables and fruits like pears, apples and berries or, snacks like all natural low glycemic energy bars is an excellent substitution and can make you feel rejuvenated.

The hardest part of switching to a more healthy diet is giving up the foods that we grew up with and love to eat. Breads, Pasta, Cheeseburgers and Pizza are many people’s staples. However they are not the healthiest foods you can eat but there are ways to prepare a healthy meal using the same ingredients.

Take breads, for instance; white bread is high in carbs and usually low in nutritional value while whole grain bread or breads made with flax meal is a healthier option. Some of these breads sell extra thin sliced bread which cuts your carbs and calories while still enjoying a sandwich.  Making an incredible sandwich that is healthy and satisfying isn’t difficult.  Select your favorite low fat meat such as turkey, roast beef, chicken, or go vegetarian and start out with a slice avocado. Add some lettuce, tomato and a pickle and you have a delicious healthier sandwich option.

Pasta is a staple in millions of homes, it’s cheap to buy and there are thousands of ways to prepare it. Regular pasta has a lot of carbs, and can raise your glucose level. There are whole grain pastas and pastas that are high in fiber for healthier options. There are many different types of tomato based pasta sauces on the market, and all of them contain Licopene, which is very good for you, however choosing a pasta sauce that is low in sugar, sodium, and fat is a much healthier option. Another way that you can make your pasta healthy is to eliminate the meat and add mushroom and vegetables such as zucchini and summer squash.  It will still taste great!

If you enjoy pizza, you can still eat it; you just have to change the ingredients a little bit. Use whole grain dough and or, make the dough extra thin. Use a pizza sauce that is in low fat, low in sugar and sodium, also, instead of the greasy toppings, add vegetable, chicken or even tofu and low fat mozzarella cheese and you have an incredible, healthy pizza.

There are times when nothing satisfies you like a big fat cheeseburger; one option that you can choose is to use ground turkey instead of ground beef; ground turkey is lean, is very low in fat and is extremely healthy. You’ll never taste the difference but the health benefits are great.

Breakfast is the most important meal of the day meal; if you enjoy a hot breakfast, believe it not, you can make a hot bowl of ricotta mixed with pumpkin puree and a little agave or honey; this is a delicious low carb way to start a cold day.

Having a good attitude about healthy foods is important, if you have a negative one, you’ll most likely not stick to your new diet plan. It’s all depends on how you look at it. If you get creative in your meal preparations then you will enjoy the meal even more; if you show your family how enthusiastic you are about the meal you prepared, they will most likely enjoy it also.

Throughout the US, people look forward to the holidays all year; whether you’re hosting the feast or are a guest, it is a great time to get together with friend and family and just relax and catch up with what going on in each other’s lives.

The day usually starts out with a big breakfast, and throughout the day, guests come and go, the snack table is replenished to keep up. There is a reason why people gain more weight around the holidays then any other time of the year.

The feast is probably the most anticipate meal; even though there are treats and snacks, the dinner is usually phenomenal, Golden browned turkey and mashed potatoes with lots of butter, breads and cakes, sauces and gravies, the food looks and smells so good that you don’t realize that it could be a road to many different health issues.

It is important to enjoy yourself on the holidays; however it is also important to eat healthy. It may be difficult when you are a guest at someone else’s home.

One way that you can eat healthy on the holidays is to offer to bring a dish. You can choose the dish, and the ingredients to make a healthy dish that everyone will love.

Heart healthy food does not have to be dull; by choosing the right ingredients, you can be creative and with the right use of ingredients, you can come up with a signature dish that will be requested year after year.

Bringing a salad seems kind of boring, however when you bring a veggie salad filled with arugula tossed with cucumber, asparagus, and for a little color yellow bell peppers, shredded carrots and cherry tomatoes, you will present a wonderfully tasty dish and the best part is everyone of these vegetables is healthy.  For the dressing mix ¾ lime juice, ¼ olive oil, 3 cloves of crushed garlic.  It is very flavorful and healthy too.

Mashed potatoes are the heart of everyone’s meal. The creamy buttery texture is something that no one can resist. Now we all know that mashed potatoes are very high in fat and calories, but no one seems to care they gobble them up faster then any other food.

Cutting the fat and calories in mashed potatoes is really pretty basic; instead of cream or milk use half and half, you can also substitute half of the potatoes’ with turnip, believe it or not, it is very tasty.

If you do not want to bring a dish for the meal, consider bringing snacks for the snack table; low glycemic and calorie snacks.

The holidays are a great time to relax with friends, family and good food. Lots of high calorie high fat foods have traditionally been the foods of choice. Cakes and pies, cookies and pastries, the decadence of it all is too much to resist.

In the past, people with Diabetes and other diseases that need to control their sugar, fat and caloric intake would have to pass up all these delectable treats and just watch others enjoying them. Today, more can enjoy holiday treats without the risk of harm; with foods that are low in fat, sugar, sodium and calories loaded with a lot of great taste.  These foods have made it possible for most to indulge in holiday desserts.

Wonderful decadent desserts that melt in your mouth are not out of the question; it is all in the preparation. There is a plethora of recipes that contain low glycemic ingredients that are perfect for the holidays and you would never know the difference. Even though the holidays are traditionally a time for overindulging ourselves, it is possible to do so and still eat low calorie, healthy desserts.

A healthy diet does not mean that you have to sacrifice taste. It is in your attitude; keeping a positive attitude and an open mind is the key to eating healthy desserts during the holiday season and actually enjoying them.

When you’re trying to create a wonderful dessert menu for the holidays, the decadent desserts will always take precedents. However your guests may want something a little lighter after a full heavy meal. A fruit platter is the perfect ending to a great meal; it is light and tasty and can make the holiday meal complete. Or better yet to offer some delicious options that are healthy and scrumptious you can create a really elegant platter; place all natural delicious energy bars from Granola Gourmet (great variety of flavors to choose from) on a platter and add fruit and berries, presenting this type of platter will have the extreme ‘WOW’ factor!   Your guests will love it and be thrilled to have something that satisfy’s their sweet craving that is healthy.

Whether you’re hosting the holiday meal or bring treats when visiting friends and family, these natural low glycemic treats will be the hit of the season; and the best part is, everyone will be surprised they are good for you!

Around the holidays, chaos reigns; planning the holiday meal, getting your home ready for guests and preparing the holiday menu. You do the shopping and the decorating and everything else that holiday preparations entail and all of this added to your normal daily routine of home, work and children; it can be very stressful.

When you’re invited to a friend of family’s home for the holiday, it is a bonus; you don’t have to worry about the chaos; someone else handles all the preparations. You know what they are about to undertake and most people want to reciprocate. One way you can say thank you is to create a hostess gift basket.

Creating a hostess gift basket is an excellent way to say thank you and that you appreciate everything that was done to create a wonderful, inviting experience. What you add to your hostess gift basket is entirely up to you.

The holidays bring with them a lot of food; foods that are high in fat, calories and sugar are the cause for more weight gain then during any other time of the year. Creating a healthy gift basket is an excellent alternative to more decadent treats.

Take time to really think about what you want to add to your gift basket. Do you want to create a hostess gift basket that is ordinary or would you like to create one that is spectacular and will be remembered? Creating a healthy hostess gift basket will have a dramatic effect!

A healthy hostess gift basket should contain foods such as fresh fruit, nuts and to add the sweet and healthy treat add Granola Gourmet energy bars.  .

The holidays are just around the corner and with them come visits from family and friends and out of town relatives.  Getting ready for them can take some time and thought; especially when it comes to meals.

Preparing for the holiday meal is a exciting time for millions of people; planning dinner menu’s creating incredible appetizers and wonderful tasty treats for family and friends and spending time together is what the holidays are all about.

There are however, times when planning a holiday menu can be stressful; when one or more of your family has specific health requirements it can be very nerve-racking planning the menu.

Traditionally, holiday meals and desserts have a lot of fat and a lot of calories and everyone eats in abundance.  You sit around and laugh about loosening your belt, however serious health issues can arise from high fat and high calorie foods.

For those who want to eat a more healthy, it can be very challenging for the person preparing the menu however once you get on track, planning a menu that everyone can enjoy will be a breeze.

Planning a holiday meal that is both delicious and healthy is not difficult; there are so many different kinds of foods that can be prepared in a variety of ways.

The dreaded snack table is where most of your company will congregate; cakes, pies, cookies, high fat and high calorie dips and spreads are enticing for everyone.

There is an alternative; you can create an incredible snack or dessert table using delicious healthy foods like healthy &  natural energy bars. They are an excellent alternative to chips, dips, brownies, cookies and other high calorie snacks. There are so many different ways to present healthy foods for the holidays.

Healthy foods are not alien; they are normal everyday foods that many of us already eat. The fun is in preparing them. Experimenting a little bit will produce new healthy and tasty dishes that everyone will rave about.

You can also take the foods that you’ve always eaten and put a healthy twist on them; switch the ingredients around and you may come up with a new dish that everyone will request.

By simply making healthy ingredient choices, you can turn your holiday meal into a healthy meal that everyone will love. Your guests will appreciate the fact that you went through the trouble of preparing foods that they are able to eat.

We all know that Diabetes is a horrible disease, which goes without saying. Yet in the United States today over twenty six million people have it and either don’t take it as seriously as they should or they just don’t understand the ramifications. Diabetes is insidious; it adds so much stress to the body that resistance is lowered and you can develop serious chronic diseases.

Taking proper care of yourself is crucial to your overall health; people with diabetes know that diet is a major part of managing your disease. A low GI diet is essential in managing your diabetes and warding off chronic diseases.

Gaining weight happens to everyone; you gain it and then diet and lose it. For those with diabetes, it not that simple even though weight management is imperative to staying healthy. When a diabetic consumes foods that are high on the GI, their bodies react differently then non-diabetics; the risk of developing chronic diseases increase substantially.

The glucose in fats and carbohydrates absorb into the blood at a faster rate then low GI foods and raise the blood sugar level. This in turn requires them to take more insulin. If their blood sugar level gets too high, it could cause a number of different affects; dizziness and lightheadedness, which can lead to falling and getting hurt and more serious effects such as heart disease, coma or even death.

According to the Center for Disease Control (CDC), seventy nine million Americans are at risk of developing type 2 Diabetes. This condition is called Prediabetes. There are a number of factors that are used to test for this.

• Blood glucose levels are higher then normal
• Poor eating habits
• Poor coping skills
• Minimal physical activity

By changing these four things in your life, it has been proven that the risk of developing Diabetes is lowered and so is the risk of developing one or more chronic diseases.

Studies show that people with pre-diabetes that lose up to seven percent of their body weight and exercise two and a half hours per week can lower their chance of developing type 2 diabetes by up to fifty eight percent.

Changing your dietary habits is perhaps the most important beginning; when you change your diet you will begin to lose weight and everything else falls into place.

Changing your diet sounds disconcerting; your used to eating certain foods and don’t want to give them up. While it’s true that some things will do more harm then good, it doesn’t mean that your diet will consist of boring tasteless food. Nothing could be farther from the truth. It is simply a matter of substitution and moderation.  Instead of grabbing a candy bar or a greasy bag of potato chips substitute with a low glycemic all natural energy bar.