Vitamin E

Here are some reasons you should make sure you are getting enough Vitamin E

-It can fight against cardiovascular disease -by reducing both blood cholesterol and triglyceride level,s it decrease the likelihood of forming blood clots which can lead to heart attacks and stroke and also reduce blood pressure levels. In addition, they possess anti-inflammatory action. And like their other family members, the tocopherols, they act as antioxidants and help to protect against cholesterol oxidation. Oxidized cholesterol is much more likely to be deposited in arteries. But where these compounds differ from tocopherols is that they can also suppress cholesterol production in the body in a similar fashion to some cholesterol-lowering medications.

-These compounds seem to have an impressive impact on cancer. They have been shown to suppress tumour growth as well as induce the death of cancer cells for many different types of cancer including breast, prostate, colon, pancreas, liver, lung, stomach and skin.

-Their act in both preventing diabetes and its assorted complications is also an exciting area of research. Tocotrienols may guard against insulin resistance which can lead to type 2 diabetes.
-For those who already have the diabetes, these substances may guard against certain kidney ailments as well as a decline in cognitive function that's linked to diabetes. Researchers have also found that they can reduce nerve pain that's all too often a consequence of having diabetes for a number of years. And if this isn't enough, they've also been shown to help lower blood sugar readings and raise levels of the protective HDL-cholesterol.

-On the osteoporosis prevention front, these compounds seem to protect against bone thinning in a number of ways. For example, they have been shown to reverse the bone thinning that's associated with smoking - (that's not to say that it's alright to smoke and tocotrienols will protect your health.)

-Their antioxidant and anti-inflammatory actions are a perfect combo for maintaining healthy nerves, brains, and cognitive function.

-And they may the stomach against hyperacidity, particularly that linked to stress. For those of you who experience heartburn when you're stressed, excess acid in the stomach is a common cause. Scientists are finding that tocotrienols may help protect against this hyperacidity.

Food Sources of Vitamin E
Fortified Cereal, Sunflower Seeds, Nuts (almonds and hazelnuts), Vegetable Oil, Turnip Greens, Tomatoes, Pine Nuts, Peanut Butter, Wheat germ, Avocado,

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this mom ran her first marathon at 43

Lee-Ann McLean from Halifax, decided to run a marathon after her 4year old daughter was diagnosed with type 1 diabetes, and because she was frustrated by the 5 pound fluctuations on the bathroom scale.

She joined the Running Room online marathon clinic and ran the Dublin Marathon to raise money for diabetes research.

Read the whole story here.
To find a running room near your, or to sign up online go here - http://www.runningroom.com/hm/

Katrina Runs

I just found a new blog I thought I would share. Katrina Runs http://www.katrina-runs.com/  - the author is a 34year old teacher, runner, photographer, and diabetic. she loves cooking and has lots of great recipes! because she has diabetes she has lots of great information about proteins, complex carbs, balances meals and the dangers of too much sugar.
she posts about running, cooking, clean eating and photography. I would definitely check out her site!
One great post is "Organics, Is It Worth It" - it talks about the growing trend of buying organic as well as a list of foods from WebMD that you definitely should buy organic or make sure you wash!

Hip-to-Waist Ratio

We've all heard of BMI - body mass index. It is a height to weight ratio. Click Here to calculate your BMI.  It is widely used in body composition tests, and by doctors. It is a strong predictor for risk of diabetes, cancer and heart disease.
The problem with BMI is it does not take into consideration fat vs muscle, or where your body fat is located.
That is where the hip-to-waist ratio comes in.
To measure your hip-to-waist ration:
measure around the smallest part of your waist - usually near your belly button.
measure around the widest part of your hips and buttocks.
divide the waist measurement by the hip measurement and you've got your hip-to-waist ratio
According to Health Canada, a ratio less than 0.8 for women, and less than 1.0 for men is associated with lower heath risk.
This measurement is an even stronger predictor for increased health risks than BMI. This is because it gives an indication of where you store your body fat.
We've all heard terms apple shaped, and pear shaped.
Well bad news if you are apple shaped and carry most of your weight around your stomach, and less around your waist. This means that there is more fat surrounding all your internal organs, including your heart. This increases your risk of heart attack, stroke, and diabetes.

So find out your number for both these measurements, BMI and Hip-to-waist ratio. Write them down and talk to your Doctor about the implications. If either of your numbers are higher than recommended by Health Canada - talk to your doctor about an exercise regime and some nutritional advice that will help you become healthier.

Across Canada For Your Heart

Heart disease is the number one killer  in North America. And it is almost 100% preventable.
The Heart and Stroke Foundation has some health and lifestyle factors that you can control that can reduce your risk of heart disease by up to 80%
Here they are:
-Dont Smoke: smoking causes hardening of the arteries. This will lead to a heart attack. People who smoke have nearly double the risk of certain types of stroke. The good news? Within 24 hours of quitting smoking your risk of heart attack decreases.
-Lower your cholesterol: cholesterol is produced by the body and taken in through the diet. Despite all the negative press cholesterol gets, some cholesterol is needed in the body. The difference is between HDL (high density lipoprotein) and LDL (low density lipoprotein). HDL- "good" cholesterol- helps to remove plaque from building up in the arteries. LDL- "bad" cholesterol - actually promotes the build up of plaque in the arteries - which can lead to heart attack and stroke. Cholesterol can be lowered and controlled through diet and exercise
-Manage your Weight - Being overweight can cause high blood pressure, high cholesterol and blood triglycerides, and increases your risk of developing type 2 diabetes. All of these increase your risk of heart disease. Manage your weight by controlling your meal portion sizes, getting 30 minutes of exercise every day, getting 7-8 hours of sleep every night, and avoiding excess added sugar.
-Get Physically active! - get moving! it is recommended that you get atleast 30 minutes of exercise each day. But new information has come out saying that you can start to see health benefits from 10-20 minutes. So try getting 10minutes of exercise 2-3 times a day and then build up to a more substantial exercise program - Check out this link for some 10 minute exercise programs!
-Monitor your blood pressure - if your blood pressure is high, some ways of lowering it are: lower sodium intake, exercise, eat a low-fat diet, and talk to yoru doctor
-Manage your Diabetes - by controlling blood sugar, eating a well-balanced diet, having healthy weight and exercising.
-Limit alcohol intake - one or two drinks a day for women or something like red wine has been shown to lower the risk of heart disease. Any more than that is dangerous. And some of the previously mentioned lifestyle changes are much more effective - such as exercise, lowering your weight, eating a well-balanced diet
Reduce Stress - identify stressors in your life and how to manage them. Talk to friends and family about wha is going on in your life. Take time for your self to relaxe or practice mediation, and get active!

I know this is a lot of information but it is important information. I got it from the website of a friend who is riding her bike across Canada to raise money for the Heart and Stroke Foundation.
Check out her website Across Canada For Your Heart to learn about the journey and find out how to donate!