Monthly Archives: January 2013

Add a Little Coconut

co·co·nut Image
1. The large, oval, brown seed of a tropical palm, consisting of a hard shell lined with edible white flesh and containing a clear liquid.

2. The flesh of a coconut, esp. when used as food.


Many diabetics have heard about how the consumption of whole grains—such as oatmeal—can be very effective at helping to keep their blood glucose levels in check. Whole grains have complex carbohydrates that are slowly digested in the stomach and keep you feeling full for longer periods of time. The sluggish digestion also keeps you from experiencing spikes in your blood sugar readings.

However, are you familiar with the amazing health benefits from eating coconut?

There are many ways to enjoy a coconut. Coconut water is found when you first crack open the coconut. It is low in calories, but high in fiber, nutrients. The ‘meat’ of the coconut also has high fiber and nutrient content, and is a popular ingredient in many desserts. These coconut products also contain omega-3 fatty acids, and have been known to help increase blood circulation. A ‘flour’ can be made from the meat after the coconut oil has been extracted from the meat. The coconut flour is a suitable substitute from wheat and corn flour in many recipes. And coconut oil is often used in candy making.

Make sure to speak with your nutritionist or doctor before if you plan on incorporating coconut in your every meal. You should keep all coconut consumption to a moderate level; coconut products contain a low amount of saturated fats and carbohydrates. If you are eager to incorporate some coconut in your diet today, check out this recipe from



“9 Foods You Should Eat to Manage Type 2 Diabetes.” Everyday Health, n.d. Web. 21 Jan. 2013.

Adrienne. “No-Bake Coconut Delights (sugar, Dairy, Egg, and Grain Free).” Whole New Mom. Whole New Mom, 27 Nov. 2012. Web. 18 Jan. 2013.

“Coconut For Diabetes.” Nutrition Facts. Diet Health Club, 9 Mar. 2012. Web. 18 Jan. 2013.

Filippone, Peggy T. “Coconut History.” Home Cooking., 2007. Web. 18 Jan. 2013.

Webster, Noah. “CoconutAbout Our Definitions: All Forms of a Word (noun, Verb, Etc.) Are Now Displayed on One Page.” Merriam-Webster. Merriam-Webster, n.d. Web. 17 Jan. 2013


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Benefits of Walking

Did you know that something as simple as walking more can greatly improve your health? Although it is a very basic form of exercising, over 90 million Americans report walking regularly to help stay fit. Walking is a low impact exercise, doesn’t require a gym membership, and can be done almost anywhere and any time. But before lacing up your walking shoes, there are a few things you should keep in mind:

  • Talk to a doctor before starting any exercise programs. Because your body’s muscles absorb blood sugar and prevent it from building up in the blood stream, walking can be a great way to help stabilize your glucose levels. Walking will also increase your heart health, improve blood flow, burn fat and even make you feel more energetic. However, before starting any new diet or exercise, it is important for you to get a good idea of your overall health

Zoe know’s about the healthful benefits of regular walks.

  • Don’t push yourself, but be consistent. If you can’t walk for half an hour at first, start out for 5 minutes, then increase the time to 7 or 10 minutes the next week. Park a few cars down from your normal spot at the grocery store and walk a little farther. Where and when you start isn’t important, but where you finish and how you feel is!
  • Set a goal for yourself, and stick with it. For examply, your goal is to walk 30 minutes today, but your schedule is very busy. By breaking the time up into three 10 minute segments, you can still meet your goals without having to compromise a solid half hour of your plans.
  • The proper footwear can make a huge difference. You don’t need to go out and buy expensive cross trainers, but make sure your shoes are not too tight or loose enough to rub and blister. If you experience foot numbness due to diabetes, make sure to check your feet often for blisters, sores and cuts.
  • Pack lightly, but remember the essentials! Make a list for yourself before stepping off your front porch. Cell phone, water, house keys? Check! A diabetes ID bracelet is very important, as are snacks or hard candies in the event of a drop in your blood sugar. You may need to check your glucose levels more frequently while exercising, be it before, during or after. And if you are doing your walking in the evenings or early mornings, reflective tape on your clothing can be a life saver.
  • Find others to exercise with, for safety, companionship and even for motivation. A pet dog is an enthusiastic walking companion and is always motivated for a jaunt around the block. Maybe your friends are also interested in getting fit? ‘Walking groups’ were formed for this very reason. Walking groups are simply that—people who come together to walk. The group can be walking for a goal, like raising money for charities. Or it can be friends from work or church, or even strangers who come together because they have something in common. With a bit of digging, you can probably find a walking group in your city or town. If not, start your own!

It is important to have a great time when walking, but it is also important to stay safe. Following these tips is a step in the right direction for better health.


Fox, Carolyn, ed. “Talking the Walk.” Comp. Stacey Francisco. Country Walkers (n.d.): n. pag. 2008. Web. 09 Jan. 2012.

Hill, James O. “Diabetes Care.” Walking and Type 2 Diabetes. American Diabetes Association, June 2005. Web. 09 Jan. 2013.

Stoltz, Craig. “Walking and Diabetes–What You Need to Know.” N.p., 27 Apr. 2010. Web. 6 Jan. 2012.

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