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About The Siuslaw news. (Florence, Lane County, Or.) 1960-current | View Entire Issue (Dec. 14, 2016)
10 A SIUSLAW NEWS ❚ WEDNESDAY, DECEMBER 14, 2016 J OEL F UHRMAN , MD Eat from these food groups to treat diabetes Diabetes is the seventh-lead- ing cause of death in the U.S., and doubles the risk of heart attack and stroke. However, type 2 diabetes is a lifestyle dis- ease — our food choices can either prevent or promote insulin resistance and resultant diabetes. Many conventional diabetes diets rely on meat or grains as the major calorie source. However, these strategies have serious drawbacks. High-nutri- ent, low glycemic load (GL) foods are the optimal foods for diabetics, and these foods also help to prevent diabetes in the first place: • Green vegetables: Nutrient-dense green vegeta- bles — leafy greens, crucifer- ous vegetables and other green vegetables — are the most important foods to focus on for diabetes prevention and rever- sal. Higher green vegetable consumption is associated with lower risk of developing type 2 diabetes, and among diabetics, higher green vegetable intake is associated with lower HbA1c levels. A recent meta-analysis found that greater leafy green intake was associated with a 14 per- cent decrease in risk of type 2 diabetes. One study reported that each daily serving of leafy greens produces a 9 percent decrease in risk. • Non-starchy vegetables: Non-green, non-starchy veg- etables like mushrooms, onions, garlic, eggplant, pep- pers, etc. are essential compo- nents of a diabetes prevention (or diabetes reversal) diet. These foods have almost nonexistent effects on blood glucose and are packed with fiber and phytochemicals. • Beans: Beans, lentils and other legumes are the ideal carbohy- drate source. Beans are low in GL due to their moderate pro- tein and abundant fiber and resistant starch, carbohydrates that are not broken down in the small intestine. This reduces the amount of calories that can be absorbed from beans; plus, resistant starch is fermented by bacteria in the colon, forming products that protect against colon can- cer. Accordingly, bean and legume consumption is associ- ated with reduced risk of both diabetes and colon cancer. • Nuts and seeds: Nuts are low in GL, promote weight loss, and have anti- inflammatory effects that may prevent the development of insulin resistance. The Nurses’ Health Study found a 27 per- cent reduced risk of diabetes in nurses who ate five or more servings of nuts per week. Among nurses who already had diabetes, this same quantity reduced the risk of heart dis- ease by 47 percent. Fresh fruit: Fruits are rich in fiber and antioxidants, and are a nutrient-dense choice for sat- isfying sweet cravings. Eating three servings of fresh fruit each day is associated with an 18 percent decrease in risk of diabetes. For those who are already diabetic, I recommend sticking to low sugar fruits like berries, kiwi, oranges, and melon to minimize glycemic effects. This approach works. In a recent study on type 2 diabetics following this diet, we found that 90 percent of participants were able to come off all dia- betic medications, and the mean HbA1c after one year was 5.8, which is in the non- diabetic (normal) range. A diet of vegetables, nuts, SHS Leadership Class to offer gift wrapping Members of the Siuslaw High School Leadership Class will be offering a free gift-wrap- ping service on Friday, Dec. 16, and Saturday, Dec. 17, at Siuslaw High School. Onhand will be a selection of wrapping paper, ribbons, name tags, tissue, boxes, tape and scissors — everything needed to make holiday gifts look spe- cial. Students will be wrapping for free, but donations are accepted, with all donations going to the junior class. Hours are Friday from 4 to 8 p.m. and Saturday from 10 a.m. to 2 p.m. and 3 to 7 p.m. Siuslaw High School is at 2975 Oak St. For more information, call the high school at 541-997- 3448. Wellspring expands, opens new apothecary Wellspring Clinic announces the opening of its Rose and Crown Apothecary this Saturday, Dec. 17, adjacent to the clinic at 1845 Highway 126. The grand opening will fea- ture a presentation by Master Herbalist Patricia Immel on how herbs can transform your health. “Certain flavors activate specific responses in our bod- ies, so expanding your palate with variety is a great way to support your health using nature's wisdom,” said Immel. Rose & Crown Apothecary is an expansion of the Wellspring Clinic and a special place to learn about herbs and medicine making. It is also a place to enjoy a hand-selected variety of organic teas and ton- ics, including flowering teas, herbal boosters, seltzers and delightful gift items. At the heart of this working apothecary are Immel and her daughter, Sarah Butte. Together, they create botanical- ly based products to enhance health, beauty and vitality. They personally grow and carefully wildcraft many of the medicinal plants used in Rose & Crown products. “Our hope is to inspire and support people in their quest for a vibrant life through con- scious self-care,” said Butte. For information on the grand opening, call 541-902- 8860. Visit the Siuslaw News online at WWW.THESIUSLAW NEWS.COM seeds, beans, and fresh fruit can prevent and even reverse dia- betes while promoting long- term health. No one has to have type 2 diabetes, and those with type 1 diabetes can improve their life expectancy, health and quality of life. Dr. Fuhrman is a board certified family physician specializing in lifestyle and nutritional medicine. HOLIDAY PET FOOD DRIVE Bring in any dog or cat food and receive one FREE tan good through December 24 & Hair Salon All food will be donated to Oregon Coast Humane Society . 138 Maple Street • Florence 541-997-1844 45% OFF Implants NOW FREE CONSULTATION See the DentureMaster’s difference, we do it all right here! Dr. James Ridley,DDS 206 Nopal Street Florence, OR 97439 CALL NOW 541-997-6226 Homegrown Deli serves up new hours Homegrown Wildcrafters Kitchen and Deli is now open seven days a week. Located next to Homegrown Pub in Historic Old Town, the deli offers hot and cold sand- wiches, salads and dinner items. Homegrown Deli serves specialty or build-your-own sandwiches with fresh bread from The Bread Stop Bakery in Eugene, fresh-sliced meats from Deistel or Beelers, and fresh vegetables. Add a side of housemade salads or a cup of soup, along with a cookie or a fresh piece of local apple pie. Sliced deli meats and other goodies are available to take home. Gluten-free options are also available. For dinner, grab something from the case and just warm it up. Homegrown Wildcrafters Kitchen and Deli, 249 Maple St., is open from 10:30 a.m. to 4:30 p.m. daily. For more information, call the deli at 541-997-5916. Greentrees sponsors free shuttle Dec. 22-23 As the holiday season gets into full swing, don’t let the weather or the drive all over town keep you from making that last-minute shopping trip! Greentrees Village will sponsor free rides for all passengers on the Rhody Express Thursday, Dec. 22, and Friday, Dec. 23. The Rhody Express trav- els in and around Florence, conveniently serving Historic Old Town, Fred Meyer, Safeway, Grocery Outlet, Three Rivers Casino Resort, PeaceHealth Peace Harbor Medical Center, the Siuslaw School District and many other areas of Florence. Service is provided hourly each weekday between the hours of 10 a.m. and 6 p.m. For more information about how to access the Rhody Express, service route maps or times, call River Cities Taxi at 541- 902-2067 or visit www.ltd.org/Rhody. Deadlines for press releases and news items are by noon Mondays and Thursdays. Email them to: P RESS R ELEASES @T HE S IUSLAW N EWS . COM . We have a large inventory for your Holiday Shopping! WE BUY GUNS FLORENCE GUN SHOP B U Y, S E L L & T R A D E 539 H IGHWAY 101, F LORENCE (541) 997-0500 WWW . FLORENCEGUNSHOP . COM
