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Mediterranean Diet Shares Top Ranking With DASH Diet in U.S. News  and World Report

But they both have too many carbohydrates for most folks with diabetes. That’s why I created the Low-Carb Mediterranean Diet.

“Best Diets Overall are ranked for safe and effective weight loss, how easy it is to follow, heart health and diabetes help and nutritional completeness.”

Source: Best Diets Overall : Rankings | US News Best Diets

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DietDoctor’s Low-Carb Recipe Section: Not New, But Improved

That's a guacamole deviled egg

That’s a guacamole deviled egg

They’ve always been good recipes—with all-important nutrient analysis—but they’re even better now.

From DietDoctor:

“Our low-carb recipe site is probably already the most popular one in the world, with over 100,000 daily pageviews, several hundred recipes and gorgeous images. Now we’re adding even more great functions.You can now change the number of servings for recipes – the ingredient amount will correspond to the number of servings – and you can now also choose between the US or the metric measurement systems for ingredients. All to make it simpler to use our recipes.

We’ve also added a function for members so that it is now possible to save your personal favorite recipes. To activate the latter feature you need to be logged in, so that your selections can be saved for later.”

Source: The World’s Best Low-Carb Recipes Just Got Better – Diet Doctor

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Mediterranean Diet Could Prevent 20,000 Deaths Per Year in Britain

 

Italian seaside tangentially related to this post

Italian seaside tangentially related to this post

The Telegraph has the details:

“Some 20,000 lives could be saved each year if Britons switched to a Mediterranean diet, according to a new study.

The Medical Research Council (MRC) and Cambridge University followed nearly 24,000 people in the UK for up to 17 years to see how their diet affected the health of their heart.

They discovered that people who followed a diet high in fruits, vegetables, whole grains, nuts, fish and olive oil lowered their risk of cardiovascular disease by up to 16 per cent. The researchers estimate that 12.5 per cent of cardiovascular deaths, such as heart attacks and strokes,  could be prevented if everyone switched to the Mediterranean diet. There are around 160,000 heart deaths each year so 20,000 deaths could be avoided just by eating more healthy foods.”

Source: Mediterranean diet could prevent 20,000 deaths in Britain each year 

I’ve been a proponent of the Mediterranean diet for over a decade. I’m not alone.

Steve Parker, M.D.

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And Now for Something Entirely Different: Eyeglass Scratch Removal

I recently developed fine scratches on my eyeglasses that were so bothersome I was ready to fork over another $500+ for new glasses. Watch the video to learn how I got rid of the scratches. My glasses are more expensive than most because I need progressive lenses (different prescriptions for near and far vision) and I pay extra for light lenses.

If you have a better way to remove scratches, please share in the comment section.

PS: Another way to save money on eyeglasses is to re-use your frames when you just need new lenses. Luxottica has a near-monopoly on frames and the mark-up is incredible.

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Merry Christmas, Y’all!

Credit: Zvonimir Atletic / Shutterstock.com

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New Insulin Delivery Recommendations 

Going in at a 45 degree angle with a 6 mm needle

Going in at a 45 degree angle with a 6 mm needle

“Many primary care professionals manage injection or infusion therapies in patients with diabetes. Few published guidelines have been available to help such professionals and their patients manage these therapies. Herein, we present new, practical, and comprehensive recommendations for diabetes injections and infusions. These recommendations were informed by a large international survey of current practice and were written and vetted by 183 diabetes experts from 54 countries at the Forum for Injection Technique and Therapy: Expert Recommendations (FITTER) workshop held in Rome, Italy, in 2015.”

Source: New Insulin Delivery Recommendations – Mayo Clinic Proceedings

Here are some bullet points that most insulin users need to know:

  • Average skin thickness is 2 to 2.5 mm, with 90% of people under 3.25 mm.
  • Use the shortest needles: 6 mm for syringes, 4 mm for pen injectors. The short needles help you avoid injections into muscle. Injection into muscle increases risk of hypoglycemia and wide blood glucose excursions.
  • Acceptable injection sites: abdomen, thighs, buttocks, upper arms (usually on the back of the arm).
  • If an arm site is chosen with a 6 mm needle, inject into a lifted skin fold (otherwise you might hit muscle).
  • When using the 6 mm needle, inject into a lifted skinfold if you are a child or normal-weight adult. Alternatively, insert the needle at a 45 degree angle.
  • The preferred site for regular insulin (soluble human insulin) is the abdomen, for faster absorption.
  • Use needles only once. (Admittedly, many get away with multiple uses without much trouble.)
  • Don’t inject into lipohypertrophy areas. Lipohypertrophy eventually is an issue in half of insulin users. It is a localized area of swelling or lumpiness at the site of prior injections. It’s often easier to feel than to see. Injection into these areas causes erratic absorption of insulin, with potential widely fluctuating and unpredictable blood sugar levels.
  • Rotate injection sites to avoid lipohypertrophy.
  • If using cloudy insulins (e.g., NPH and some pre-mixed insulins), gently roll and tip the vial or pen until the solution is milk white.

Click here to read about…

  • How to roll and tip a vial to make cloudy insulin milk white.
  • Proper needle disposal.
  • Insulin infusion sets for continuous subcutaneous insulin injection via pumps.

Steve Parker, M.D.

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Whole Health Source Blog: Do Blood Sugar Levels Affect Hunger and Satiety?

From Dr. Guyenet:

“You’ve heard the story before: when you eat carbohydrate-rich foods that digest quickly, it sends your blood sugar and insulin levels soaring, then your blood sugar level comes crashing back down and you feel hungry and cranky.  You reach for more carbohydrate, perpetuating the cycle of crashes, overeating, and fat gain.

It sounds pretty reasonable– in fact, so reasonable that it’s commonly stated as fact in popular media and in casual conversation.  This idea is so deeply ingrained in the popular psyche that people often say “I have low blood sugar” instead of “I’m hungry” or “I’m tired”.  But this hypothesis has a big problem: despite extensive research, it hasn’t been clearly supported.  I’ve written about this issue before.

A new study offers a straightforward test of the hypothesis, and once again finds it lacking.”

Source: Whole Health Source: Do Blood Glucose Levels Affect Hunger and Satiety?

The study at hand involved 15 healthy young men. Results may not apply to overweight post-menopausal women with T2 diabetes, but I bet they do.

Steve Parker, M.D.

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