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IfItIs Kitchen & Cafe

 

The Pluses and Minuses of IfItIs Kitchen & Cafe

IfItIs Kitchen & Cafe + indicators: 

IfItIs Kitchen & Cafe - indicators:  Ri

Be the first to offer your GLOB comments, lunch photographs and opinions about IfItIs Kitchen & Cafe.  Please identify your opinions with a PLUS SIGN (+) for positive comments, and a MINUS SIGN (-) for your negative comments.  - THANKS!

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MidiCi Neapolitan Pizza Company

 

The Pluses and Minuses of MidiCi: NEAPOLITAN PIZZA

MidiCi: NEAPOLITAN PIZZA + indicators:  W

MidiCi: NEAPOLITAN PIZZA - indicators:  Ri

Be the first to offer your GLOB comments, lunch photographs and opinions about MidiCi: NEAPOLITAN PIZZA.  Please identify your opinions with a PLUS SIGN (+) for positive comments, and a MINUS SIGN (-) for your negative comments.  - THANKS!

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Meatless Monday: Bolay

Variety, healthy choices fill this food in a 'BOL'

By Mike Sanford, GLOB Editor

BOLAYsfI go to the Butler Plaza Shopping Center in what I call the Archer Rd. Triangle monthly to get my insulin prescription filled. I'm not a big Walmart shopper however they do have my insulin for a third of the price of where I get my other prescriptions filled.

My thought on this trip is since I have to venture into Butler Plaza world once a month I should make a point of having lunch there in the plethora of lunch stops from yummy breakfast spots to very good bar-b-que.

This was my thinking as I headed to Walmart and seeing the bigger than life green store front of Bolay at 2905 SW 42nd St, Suite 80.

 

BOLAYkale480The GLOB Master has heard good things about this smart, fresh, eating healthy lunch stop. In fact the GLOB's Eating Healthy Columnist Michelle Cardel thought Bolay stood out as one of her favorite choices at the last TASTE event.

Bolay has it covered GLOBers in the contemporary food world using all the trendy, health conscious food markers like:

- No Sugar
- No frying
- Gluten Free
- Low Carb
- Celiac diet
- AIWAYS Fresh

Right now I am trying to get my head around all of the smart, positive, ingredients filling up my lunch bol, er, ugh, bowl attained from the five step lunch ordering process.

BOLAYtomatoes300This big box corporate restaurant chain is growing fast currently with eight locations and four in the planning stages.

Like a local restaurant in Midtown Bolay has turned your lunch order into a BASE-VEGGIE-PROTEIN-ADD YOU'RE YOUR SAUCE process. I hope that doesn't sound complicated because like any other lunch line process you stroll down the lunch line politely, cheerfully, saying, "some of that please. Oh! And the Brussels Sprouts too, until you arrive at the end of the food line to view and choose your favorite Bolay Add On.

There are two Lunch Bol choices; A small Bol with 1 base, 2 veggies, 1 protein, and on Add On will cost you $7.99. A large Bol adds an additional Base and Protein for $10.99.

There are three premium proteins you can add to your Bol for an additional price: Spicy Thai Shrimp, Steak Au Jus, and chilled Ahi Tuna.

There is a complete BOLAY menu at the restaurant link at the bottom of this page.

 

BOLAYservers480

Bolay Staffers Toni, above left, and Amanda greeted me at the Bolay door ready to assist this newbie, first time Bolay lunch Outer. "Unless you are really hungry GLOB Master the small lunch Bol is an excellent lunch portion," Toni said in a reassuring tone of voice.

 

BOLAYpans480

As usual I arrived earlier than most lunch outers and there wasn't much of a line in front of me. I was able to survey the stainless steel pains of Bol choices before I made my order:

 

BOLAYbase480

BASE: There are seven base choices including some interesting looking Forbidden Black Rice, and Asian Sweet Potato Noodles. I selected the a base of half Kale Salad, and other half was some very nice looking young Spinach leaves

 

BOLAYbsprouts480

VEGGIES: There are six vegetable choices and the Brussells Sprouts and the Garden Green Beans looked inviting.

 

BOLAYshrimp480

PROTEIN: Of the six protein choices the Spicy Thai Shrimp caught my eye and in a pan there was choicken chicken two different way, also Pork tenderloin, and Miso Glazed Tofu.

 

BOLAYaddons480

CHOOSE AN ADD-ON: Interesting term here for what are the REALLY good ingredients in your lunch bowl. I played along and picked minted cherry tomatoes, and paid an additional charge for some goat cheese.

ADD YOUR SAUCE: The Spicy Thai, Carrot Ginger, and Cilantro Pesto sauces are free and I chose the Cilantro Pesto sauce hoping this would 'pump up the volume' of my salad Bol flavors.

 

BOLAYbowl480

I believe I should get an 'A' for creating a first time spectacular lunch Bol if I don't mind saying so.

The first flavors, tastes that screamed out at the GLOB Master were the goat cheese, and the bitterness of the kale salad w9th onions, carrots, and celery. The crunchiness of the salad combined with the mushiness of the cheese made for a wonderful texture surprise.

I'm thinking a good dollop of goat cheese on a pair of boiled tennis shoes could turn the entrée into a five-star winner.

Unlike the old Leave it to Beaver Cleaver shows I love Brussels Sprouts. These were cooked perfectly Al Dente leaving the little balls of lettuce with a large flavor and excellent texture. The green beans were good albeit unremarkable compared to the B.S.

My minted tomatoes add-on created a nice goo-factor to my salad. Although the small red orbs were largely tasteless.

The Spicy Thai Shrimp were of the frozen variety and unremarkable. I'm giving up boiled shrimp out at restaurants GLOBers. It us a rare occurrence to actually get a prize winning shrimp entree.

 

BOLAYdining

The Cilantro Pesto Sauce was a good choice. I'm hoping the Spicy Thai, and the Carrot Ginger Sauces offered a more pronounced taste explosion. The Cilantro-Pesto sauce was good, but not very special.

My Bolay Bol was a good lunch. Next time if my lunch partner suggested Bolay for a future lunch I would go. I felt smart and healthy after my lunch. Surprisingly no too far after lunch I did feel the pangs of hunger tapping my stomach with the question, "Is today the day we are eating the Jambalaya with pasta, and Louisianne sauce GLOB Master. . .?"

The Pluses and Minuses of Bolay

Bolay + indicators:  Multiple selections for you to create your BOL of lunch time fare. Fresh, healthy lunch choices. Excellent goat cheese Add-On. Entrees are portioned nicely.

Bolay - indicators:  I would have prefered a plate for my lunch.  So much varoety, very few 'spicier' choices.

Be the first to offer your GLOB comments, lunch photographs and opinions about Bolay.  Please identify your opinions with a PLUS SIGN (+) for positive comments, and a MINUS SIGN (-) for your negative comments.  - THANKS!

Read more...

Weekend Events

072019hippGLUVKXFRIDAY:

6:00: Dark Fortune, OPENING NIGHT, Hipp Cinema, Various days – times, Downtown. Late at night, the psychologist Eliane Hess is called to the hospital to take care of Yves, an eight-year-old boy. Eliane is both shocked and curiously drawn to the traumatized boy. As time goes by, she loses the professional distance to the patient, when Yves' relatives begin a dispute about the boy's future.


072018Nightwing

7:00: Nightwing, Creative B Movie Series, Florida Museum, 3215 Hull Road. Released in 1979 and rated PG visitors will have the chance to discuss the film with a panel of scientists, artists and special effects experts. The museum and Creative B will screen the movie and explore the balance between science and art with an expert panel. FOLLOW THIS LINK for more information.

072018Gyosy8:00: Gypsy, OPENING NIGHT, Gainesville Community playhouse, 4039 NW 16th Blvd. The ultimate tale of an ambitious stage mother fighting for her daughters' success while secretly yearning for her own. Loosely based on the memoir of famous striptease artist Gypsy Rose Lee, Gypsy is set all across America in the 1920s

 

072018RobbieLITT

8:00: Robbie Litt and the Litt Family Band, Heartwood Soundstage, 619 S. Main St. Album release show featuring Canadian Robbie Litt who found his musical inspiration both close to home (fellow Canadian Neil Young) and as far away as England (Pink Floyd). But he has a special affinity for the American South, resonating with the likes of Lynyrd Skynyrd, Steve Earl, and Tom Petty.

 

072018Pine

8:00: Pine, Free Fridays Concert series, Bo Diddley Community Plaza, Downtown. Liberty Phoenix and Dan Stepp come together to create a folky sound with intimate harmonies that are supported with a beautifully talented string band. all of Pine's songs are written by the band members. Pine was featured at the Gamble Rogers Music Festival and at the Florida Folk Festival. FOLLOW THIS LINK for more information.

 

FRIDAY & SATURDAY:

072018SummerFest

Summer 72 Music Festival, Rum 38, High Springs, 2870 SW CR 138 Ft. White. Two-day and two-night camping music festival that will take place the weekend of July 20th 2018. Great music, shuttle service to the river and springs all weekend, camping around the stages, the area's most unique vendors and artists, silent disco running throughout both nights. FOLLOW THIS LINK for more information.

 

SATURDAY:

072018BikeRiode

9:00: Family Friendly Bike Ride, Deport Park. Join the Gainesville Cycling Club for a monthly Family Friendly Ride from Depot Park down the Gainesville Hawthorne Trail to the Lake Alachua Overlook for a 9 mile round trip. A shorter option is to ride to the Sweetwater Overlook, which is a 6 mile round trip. Parents and helmets required. Tag-alongs and bike trailers welcome, but no training wheels. We will meet at the far end of the Depot Park parking lot.

 

SATURDAY & SUNDAY:

0732018Swan2

The Royal Opera House Swan Lake: The Royal Ballet creates a new production with additional choreography by Artist in Residence Liam Scarlett. While remaining faithful to the Petipa-Ivanov text, Scarlett will bring fresh eyes to the staging of this classic ballet, in collaboration with his long-term designer John Macfarlane. FOLLOW THIS LINK for more information.
APPROXIMATE RUNNING TIME: 3 HOURS, INCLUDING TWO INTERVALS
4:00 Saturday
1:00 Sunday

Art & About: 'Jesus Hopped the A Train'

Personal realities creates cozy facade

By Mike Sanford, GLOB Editor

071818GuirgisIn the dramatic opening scene of the Actors' Warehouse current production of Pulitzer Prize winning playwright's Stephen Adly Guirgis's play Jesus Hopped the A Train a prison inmate is in jail on his knees desperately trying to get the words right as he loudly recites the Lord's prayer.  This compelling, thought provoking story of Alternative realities, with an eye opening final scene, will keep your interest nail directly to the Actor's warehouse stage.

Hold onto to that image of this telling scene as this play unfolds into a hopeless reality of stark lives, the absence of hope and dreams, life in jail.

This wasn't a contest of wills between a senior prisoner sentenced to life for killing eight people and a newly incarcerated youth.

Nor was it the wise, sage like convicted Kung Fu Master teaching the young grasshopper the ways of existing in a world of concrete floors, iron bars, and zero privacy.

It was a confrontation of two souls with completely different interpretations who, what, why them, and where are going.

 

071818AWpraying

Angel's (Diego Bermudez), world has come unraveled when he believes his life long best friend has been indoctrinated into a cult like religion modeled after the Sun Myung Moon's Unification Church. Angel's plan was to rescue his best friend he believes the cult had stolen and brainwashed. In the ensuing fracas Angel shot the religious leader putting Angel in jail awaiting his trial.

071818AWdirectorEnters Lucius (Kevin Mack) the easy going 'lifer' criminal found guilty for murdering eight people and he is waiting to be returned to Florida to face the penalty of death.

'A Train' creates a vivid image of life in prison and necessity of finding your space among other prisoners, the stark reality of existing in a world indifferent to personal sensibilities. Social discourse is the preferred avenue daily existence as Lucius and angel meet daily on the prison roof in their one hour respite from confinement in their cells.

As would have it the age difference of the prisoner creates many juxtapositions in almost all of their conversations. This thoughtful playwright uses this opportunity instill abstract feelings pain, sorrow, anger, guilt in what could have become lifeless characters.

But for the unaware the story could have been about the horrors of jail time and individuals creating coping mechanisms to exist in a foreign world of bare, stark realities.

071818AWvaldezValdez (Wilfredo Gonzalez), is certainly the plays reality check. Uncaring, numb to the daily ministrations of prisoners, Valdez makes the best of his job by taking opportunities that arise where he can demonstrate he is in fact in a better place than Angel, or Lucius.

An early scene has Valdez intimidating Lucius leaving chill bumps on me understanding the adage, the only difference between the prisoners and the prison guards are the uniforms.

Public Defender Mary Jane (Olga Petrovic), is equally enmeshed in her existence as Angel's lawyer. Seeing many of her fathers attribute in Angel she becomes enamored with the prisoner eager top assist in his efforts release form jail.

071818AWmaryJMs. Petrovic did an excellent job of moving this story forward with several surprising plot twists in the second scene. 

I found myself puling for Mary Jane to help Angel 'beat a bad wrap,' hoping a good end for Lucius. Much like the prisoners Mary Jane appears to have resigned herself to her life among the prison walls with very few positive, hopeful outcomes.

Speaking of realities Director Kevin Mack did a masterful job of holding the theater hall in suspense of the next suspenseful action on the stage. It was a reality check of Me. Mack as just before show time he found out the actor playing Lucius was going to be unavailable until the final week of the show. As any director would do he chose to become the stand-in Lucius.

MUCH APPLAUSE Mr. Mack in a moving, compelling performance of a man lost in his own reality, waiting for redemption?

Like Otis on the Andy of Mayberry show I have spent a night, or two in the drunk tank. Zach Herrings jail setting design, and Chris Takashima's costumes evoked eery feelings of confined angst and empathy.

 

071818AWangel600

'A TRAIN' is a thought provoking show of chilling, character personality portraits describing how man, people, humans do the best they can within their own jail, er, ugh, reality.

That's what jail is.

And for these four 'A TRAIN' characters creating an alternate universe in a daily existence of hopeless reality becomes mentally mandatory.  I found a link that says coping mechanisms, "are used to manage an external situation that is creating problems for an individual. Defense mechanisms can change a person's internal psychological state."

That describes life in prison to a lock and key.

The Actors' Warehouse production of Jesus Hopped the A Train continues through July 29 on various days, times. FOLLOW THIS LINK for more information.

A women's only wine tasting

It was a Monday morning, but in the East Village of Manhattan, the mood was more 5 o'clock on a Thursday. A group of women swirled the red wine in their glasses, inhaled its scent, took careful sips and — in not-quite-happy-hour fashion — spat the liquid out into containers. Then they took notes.

Alexis Percival, one of the beverage directors and a partner at Ruffian Wine Bar, created this women-only wine tasting group in March, after years of frustration with the outright and subtle examples of sexism in her industry.

As reported on the NEW YORK TIMES website - DRINK MORE

Regarding Zucchini blossoms

My father, who was born in Italy and left it at the age of 5, never shook off the nation's famous minimalism in the kitchen. When I was growing up, he cooked zucchini blossoms for me by doing very little to them: He lightly dipped them in beaten egg and Parmesan and then shallow-fried them in olive oil. That's it.

This restraint is a beautiful thing. It creates a rich golden-yellow when flower meets yolk and makes tender petals crisp up to the most satisfying crunch.

As reported on the NEW YORK TIMES with recipes - EAT MORE

Bad Water, Coca-Cola, Diabetes everywhere

Maria del Carmen Abadía lives in one of Mexico's rainiest regions, but she has running water only once every two days. When it does trickle from her tap, the water is so heavily chlorinated, she said, it's undrinkable. So, many residents drink Coca-Cola, which is produced by a local bottling plant, can be easier to find than bottled water and is almost as cheap.

The effect on public health has been devastating. The mortality rate from diabetes in Chiapas increased 30 percent between 2013 and 2016, and the disease is now the second-leading cause of death in the state after heart disease, claiming more than 3,000 lives every year.

As reported on the NEW YORK TIMES website - READ MORE

Diabetes Diet comparisions

DRmcHEALTHYeatingLOGO

 

 

 

 

MCednoteART

EDITOR's NOTE: Dr. Michelle Cardel, PhD, RD is our resident expert on all important food information that is healthy, smart, and good for your body, mind, stomach and waistline. Dr. MC will share smart food advice with us on a regular basis and looks forward to answering, discussing any food questions you might have. 

 

 

EDITOR'S NOTE: This is a two year update on the GLOB Master's Diabetes odyssey. 

Managing type 2 diabetes through eating habits can seem complicated, confusing and overwhelming. Luckily, the American Diabetes Association is continually reviewing the latest research on which diets are most beneficial to those with type 2 diabetes. Studies reveal that diets such as the Mediterranean diet, DASH diet, and ketogenic diet can help manage diabetes.

071618EATpyrmidThe Mediterranean diet, DASH diet, and ketogenic diet are each uniquely able to facilitate weight loss and improve overall health, especially in those living with type 2 diabetes. There is one thing that all three of these diets have in common: The biggest predictor of success is compliance – the need to actually follow the diet. A study of 1,042 men and women with obesity were assigned to a very low energy diet over 26 weeks and assessed for weight loss. Results revealed that high compliance in both genders was associated with considerably greater reduction in body weight. Similarly, a study comparing the effects of four popular weight-loss diets in 160 participants with obesity showed that adherence to the diet, and not the type of diet, was associated with greater weight loss. In other words, it is less about the details of a diet and more about choosing one that you can enjoy and stick to for favorable results long-term.

University of Florida Nutrition Student Monica Foster and I have identified the benefits, drawbacks of these three diets:

 

071618Mediterrean300Mediterranean Diet

The Mediterranean diet replaces salt to flavor foods with herbs and spice and allows room for red wine in moderation. The intake of red meat, which is known for high saturated fat content, is limited. While butter and margarine are rarely consumed in the Mediterranean region, unsaturated fat sources like avocado, nuts and olive oil are frequently consumed. In fact, following the traditional Mediterranean diet enriched with virgin olive oil has been shown to decrease LDL (bad) cholesterol levels. Beyond food, the Mediterranean diet also encourages enjoying meals with family and friends and getting the recommended amounts of exercise – at least 150 minutes of moderate-to-vigorous physical activity per week.

Including a wide variety of foods in all of the major food groups, this is primarily a plant-based diet rich in fruits and vegetables, whole grains, legumes and healthy fats such as olive oil and nuts. However, it also includes fish and other seafood, poultry, and low-fat dairy. You can also consume red meat, but only a few times a month.

071618PROaMediterranean Diet

Helps in Managing Type 2 Diabetes: The abundance of plant-based foods as opposed to highly-processed foods in this diet paves the way to reaching weight loss and diabetes goals. A randomized trial of 215 patients recently diagnosed with type 2 diabetes who followed the Mediterranean diet had greater weight loss and better blood sugar than those who followed a low-fat diet.

Decreases Cancer Risk: The significant amount of fruits and vegetables consumed in this diet may increase cancer-fighting antioxidants, as suggested by a study including over 25,000 participants. Results from this study showed that those with high adherence to the Mediterranean diet had a significantly lower incidence of cancer.

Decreases Saturated Fat: This diet is not characterized as a low-fat diet, yet many studies have shown that the consumption of healthy fats as in this diet improves heart health. A 2002 study discovered that adopting the Mediterranean diet decreased heart disease in high-risk patients by 35%. This is most likely because these fats do not increase cholesterol the way saturated and trans fats do.

 

 071618CONa of the Mediterranean Diet

Lack of Guidance: Contrary to plans like the DASH diet, the Mediterranean diet fails to provide specific amounts to consume. This may be confusing for those who are more likely to adhere to a diet if they know exactly how much they need to eat at each meal. For example, you have to determine what "moderate intake" means, and that can greatly affect weight-loss and diabetic outcomes.

Cost: Fresh and unprocessed foods can be expensive.

Low in Calcium & Vitamin D: Including less dairy can mean less calcium and vitamin D than other diets, so more non-dairy foods that are high in these nutrients should be consumed, for example, calcium-rich foods as part of the Mediterranean diet include almonds, kale, and sardines. Eggs and fatty fish such as salmon and mackerel are great sources of vitamin D.

Time Commitment: Compared to a diet full of highly-processed foods, a diet rich in fresh fruits and vegetables is likely to require more time in the kitchen. One solution to this is to become more organized and use time management skills. It is all about priorities. The most important priority should be your health, and food is critical to health.

Examples of each food type follow:

Fresh Fruits – Apples, cherries, grapes, melons, peaches, and pears
 Fresh Vegetables – Typically non-starchy types such as artichokes, arugula, avocado, cucumber, eggplant, kale, olives, and tomatoes
 Whole Grains – Barley, buckwheat, breads, couscous, farro, oats, pastas, polenta, and rice
 Legumes – Chickpeas, green beans, kidney beans, lentils, and peas
 Nuts – Almonds, cashews, pine nuts, pistachios, and walnuts
 Fish and other seafood – Fish rich in Omega-3s include albacore tuna, herring, lake trout, mackerel, salmon, and sardines, and shellfish such as clams, mussels, and shrimp
 Low-fat dairy in Moderation – Cheese, goat milk, kefir, and yogurt
 Olive oil

 

071618DASH200DASH Diet

The Dietary Approaches to Stop Hypertension diet was originally developed to lower blood pressure without medication. Since then, many studies have supported this diet as an ideal plan to reduce the risk of developing many diseases including diabetes, some types of cancer, stroke, and heart disease. It is promoted by the United States Department of Agriculture (USDA) as a diet that not only lowers blood pressure and LDL cholesterol levels but also meets the recommended intakes for all essential nutrients. Much like the Mediterranean diet, the DASH diet is filled with plenty of fruits and vegetables, whole grains, nuts, fish, poultry and low-fat dairy products in moderation. Additionally, sodium is restricted in this diet to improve blood pressure.

071618PROa of the DASH Diet

Numerous Health Benefits: While this diet is known for its success in reducing cardiovascular disease risk, the Insulin Resistance Atherosclerosis Study of 862 participants revealed that the DASH diet also has the potential to prevent type 2 diabetes – there was an inverse association between adherence to the DASH diet and incidence of type 2 diabetes.

 Research-Based Claims: The benefits of the DASH diet on blood pressure and LDL cholesterol were documented in three NHLBI-funded trials:

 DASH Trial: The DASH diet lowers LDL (bad) cholesterol and blood pressure when compared with a typical American diet alone or a typical American diet with more fruits and vegetables.

 DASH-Sodium: The DASH diet is better at lowering blood pressure than the typical American diet.

 Premier: When paired with exercise, following the DASH diet can yield weight loss and lower blood pressure.

 Structure: Contrary to the Mediterranean diet, the DASH diet includes charts with recommended servings according to daily calorie needs. Plans can be adjusted to any calorie level needed, from 1200 to 2000 to 3100 calories. Examples of foods and notes on their significance as part of a balanced diet are provided as well. This supportive information simplifies healthy eating, which makes it appealing to those who benefit from structure and guidance in their diet plan.

 Backed by Credible Institutions: The DASH diet is promoted by several influential medical organizations including the American Heart Association, the National Heart, Lung, and Blood Institute (NHLBI), The Mayo Clinic, and the 2015 Dietary Guidelines for Americans.

 

071618CONa of the DASH Diet

 Tracking Your Intake: Because the diet is tailored to your daily calorie requirements, it is important to keep track of your total calories and how many servings you are consuming from each food group to ensure you are meeting your needs.

 Perceived Lack of Flavor: Low-sodium foods may seem bland when first starting the DASH diet. This is where herbs and spices can make a huge difference in how well a dish is enjoyed.

 Resources Needed: A study comprised of 30 persons from low-income communities revealed that barriers to maintaining the diet included poor availability of recommended foods, low food quality, cost of healthy foods, and issues with following the diet and feeding other family members, and overall mismatch between preferred foods and foods recommended in DASH.

 

071618KetosisKetogenic Diet

The Ketogenic Diet is characterized by extremely low carbohydrates – usually around ~20-50 grams per day – and increased fat. The idea behind this method is to force the body into ketosis, or the state of using fuel from fat in place of carbohydrates, which is the body's preferred form of energy. It was first introduced in the early 1920s by Dr. Rollin Woodyatt and Dr. Russell Wilder at The Mayo Clinic as a sustainable epilepsy treatment. It was later discovered the diet could also be effective for weight loss. The ketogenic diet has also been shown to reduce glucose levels and improve other factors in type 2 diabetes. A typical macronutrient breakdown of the keto diet is as follows:

60-75% of calories from fat
15-30% of calories from protein
5-10% of calories from carbohydrates

This is quite different from what the 2015 Dietary Guidelines suggest, which is 10-35% of calories from protein, 20-35% of calories from fat, and 45-65% of calories from carbohydrates.17 Common protein sources in the keto diet include meat, poultry, fish and eggs. The diet restricts intake of breads, fruits, grains, legumes, starchy vegetables, and any processed sweets due to high carbohydrate content. Some healthy fat sources are nuts and seeds, avocado, olive oil and fatty fish such as salmon and mackerel.

 

071618PROa of the Ketogenic Diet

Helps Control Appetite: Because fat is one of the most satiating micronutrients, the feeling of being full lasts longer. Additionally, after a low-carb meal, insulin levels will not spike as much. Without a spike in insulin, glucose will not drop below baseline. Simply put, stimulation of a hunger response soon after eating is much less likely to occur. The keto diet is thus a great option for those with type 2 diabetes, considering high blood sugar is a main feature of the disease.

Improvements in Metabolic Markers: Several studies support the keto diet as a means of improving many metabolic markers important to those with type 2 diabetes. A study of 132 adults with obesity, of which 83% had diabetes or metabolic syndrome, found that those following a low-carbohydrate diet had decreased blood triglycerides and a smaller reduction in HDL (good) cholesterol than those following a conventional diet. Compared with the standard diet recommended by the American Diabetes Association (ADA), a low carb, high fat diet improved HbA1c, diurnal blood glucose stability, and blood lipid profile. This same study also found that a greater reduction in diabetes medication requirements was sustained in the low-carb group.

Increased Insulin Sensitivity: A high level of insulin circulating in the blood (insulin resistance) has inflammatory effects on the body. However, someone with high insulin sensitivity is less likely to have this effect. In a randomized trial comparing the effects of a very low-carbohydrate and a low-fat diet on several metabolic markers in moderately overweight persons, it was discovered that participants in the very low-carbohydrate group had improved insulin sensitivity.

 

071618CONa of the Ketogenic Diet

Be Prepared to Plan: Because of the strict nature of this diet, staying on track demands organization and careful calculation. You must be disciplined and dedicated when planning your meals, and that includes being aware of the macronutrient ratios in food that you do not make and measure yourself, like from restaurants.

Beware of Unhealthy Fats: The keto diet requires a high intake of fat, but it is important to limit animal-based fats or highly saturated fats in general. Red meats such as beef and pork are known for high saturated fat content. Other sources include butter, cheese, cream, and coconut and palm kernel oils. Vegetable fats and oils, however, tend to be unsaturated and therefore better for your health. Some examples are avocado, nuts, seeds and olive oil.

Low in Fiber: Since fiber-rich vegetables are mostly composed of carbohydrates, persons who follow the keto diet will be compromising their intake of dietary fiber. According to The Mayo Clinic, consuming an adequate amount of fiber lowers cholesterol level while helping to control blood sugar level. Thus, this diet may not be as beneficial to those with type 2 diabetes.

Short-Term Weight Loss Solution: The keto diet is usually only successful short-term regarding weight loss, typically around 12 weeks, before the body reaches a weight loss plateau. This is because a body in "starvation mode" is more likely to retain weight rather than lose it. This was noted in a study of 377 patients who were fed a keto diet for a year and had body weight measurements taken at weeks 4 and 12, and at 12 months. From baseline to week 4 and from week 4 to week 12, a significant reduction in body weight was observed. However, no significant changes were seen after week 12. Despite these results, it is important to note that while weight loss is a side effect of adherence to the keto diet, it is not the main goal in those looking to reverse type 2 diabetes.

UP NEXT:  The GLOB's Ayuervedic Health Coach Ms. Chaya-Sharon Heller Discusses an aternative approach to smart diabetes managament in our final two-year diabetes odyssey series report.   Check these GLOB links below for more information regarding the current Type 2 Diabetes epidemic:

zzGLOBbullet GLOB Master's 2 year follow-up  Dr. Danielle Susanne Nelson, MD, MPH, is a UF/SHANDS Board Certified Family Medicine Doctor. Dr. Nelson's areas of interest include chronic disease management.  Dr. Nelson discusses the positive feedback for diabetics resulting from diabetes group therapy meetings

zzGLOBbullet GLOB Master's 2 year follow-up GLOB Editor Mike Sanford celebrates his two-year diabetes anniversary with less than successful results.

zzGLOBbullet AMY APONICK HAS WRITTEN AN ARTICLE discussing diabetes and the resources available for persons with diabetes. 

zzGLOBbullet AMY APONICK EXPLAINS THE ROLE of meaningful blood glucose testing and diabetes self-management.

zzGLOBbullet THE GLOB MASTER RECREATES HIS DIABETES ADVENTURE from being hospitalized with diabetes through a recovery period of succesful outcomes and disappointing consequences.

Best chocolate ice cream?

My colleagues insist that the very best brand of chocolate ice cream comes from Friendly's all-natural line. And while I think it's a great option, if you ask me, my colleagues are crazy, because the ice cream that I picked from the lineup of 15 nationally available brands was much darker and more deeply flavored than Friendly's (more on that below).

As reported on the EPICURIOUS website with shopping links - ENJOY MORE

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