30% of American Indians on the White Earth Reservation have Type 2, which is three times the national average.

Accessibility to fresh fruits and vegetables plays an integral role in a community’s health. Often we stumble upon “food deserts – regions where grocery stores with fresh, healthy options simply don’t exist.” 

This summer, a new food truck has set out to make healthy eating more accessible to those who are not near grocery stores. White Earth Nation purchased a “healthy” food truck to help tribal members have access to healthy, locally produced and traditional foods. 

Unhealthy eating habits are often tied to generations with limited access to fresh foods and can lead to chronic long-term health problems. 

The goal of the new food truck is to provide more choices, as the White Earth Food truck travels to reservation villages in the summer with fresh produce and in the winter with other foods like squash, wild rice and preserves made from summer crops.

To learn more about the new food truck – White Earth hopes food truck puts reservation on road to better health by MPRnews

Please also enjoy our Plant Based Resource page

The “Plant-based movement” has gained increasing popularity within the past few years, with more people turning to fruits and vegetables to help improve their health. As interest increases, as does research. A study conducted suggest four main foods that can have big benefits to the heart, such as lowering your cholesterol and blood pressure!

The fours foods said to benefit cholesterol include:

• Nuts
• Plant Protein such as tofu, soy milk, beans, peas, chickpeas, etc,.
• Soluble fibers such as oats, eggplant, apples, oranges
• Margarine enhanced with plant sterols, or “cholesterol-like” compounds that can be found in fruits, vegetables, nuts, and cereals

Multiple governmental organizations such as the European Association for the Study of Diabetes are beginning to recognize and further investigate this particular diet as a prevention plan for cardiovascular diseases. 

Particularly the recommended foods above, called the “Portfolio” diet, which includes an intake of 42 grams of nuts, 20 grams of soluble fiber, 2 grams of plant sterols, and 50 grams of plant protein. The study concluded, “overall, the analysis found that sticking to the Portfolio diet lowers total cholesterol levels, as well as triglycerides (which are the most common fat types in the human body), blood pressure, and C-reactive protein (which is a marker of inflammation).” 

As research continues, we are seeing more and more evidence that a plant-based diet is not only restorative to your health, but can also be preventative.

Check out additional Plant Based Eating Resources here.

You can learn more – “These four foods are proven to lower your cholesterol” by Medical News Today

By: Sofia Sepulveda

A recent study by the Department of Pediatrics and Child Health has found that breastfeeding has a major impact on the kind of gut bacteria that a baby develops. Babies that were breastfed in this study showed to have more beneficial gut bacteria that decreases risk of obesity in their future.

Breast milk plays a critical role in the present and future health of an individual. Breast milk ” contains, oligosaccharides which are complex sugars that feed specific gut bacteria.” It specifically fed the good bacteria in the gut that has a positive effect on how fat is stored and burned. These oligosaccharides are not present in infant formula. This may contribute to increased weight and risk of obesity for formula fed babies.

This particular study assessed over 1,000 infants during their first year of life. Stool samples were taken during month 3 and month 12 and were used to test for gut bacteria diversity. Weight differences became apparent around the 3 month mark, as the babies receiving formula were typically overweight or at risk. Only 19 percent of the babies who were breastfed were overweight or at risk compared to 33 percent of the formula fed babies.

The research emphasizes that breastmilk has “many important bioactive components that influence appetite and weight gain, including growth factors and hormones, which are not present in infant formulas.” This weight difference is most likely due to the nutrients contained in breast milk that are not found in formula.

Microbes have a very special role in the way that we digest food. Individuals accumulate these microbes in many different ways and may be affected by, “the type of delivery, whether the baby or mother gets antibiotics, and what the baby is fed and when solid foods are introduced.” Not having a healthy array of microbes is associated with weight gain and increased the likelihood of obesity during infancy.

For more information, visit “Infant formula could change gut bacteria, contribute to childhood obesity”

To help get the word out visit World Breast Feeding Week Resource Page

You can also learn more about Women and Diabetes with our webinar below or via the “Women and Diabetes Resource Page”

In healthy individuals, wounds can heal fairly quickly and easily due to our bodies natural ability to continuously produce new cells. Wounds that involve medical intervention, such as decubutis ulcers, require a bit more time and care for optimal healing. Diabetic ulcers are a huge issue for individuals with diabetes who are bedridden or use wheelchairs. They are also known as “pressure sores” or “bed sores” and form where bones are closer to the skin. These ulcers are specifically problematic to the foot area and may take a significant amount of time to heal.

Food and nutrition plays a huge role in wound healing. The vitamins, minerals, and energy that we consume are vital for proper healing. Nutrient intake is especially important due to the great loss of nutrients that are lost in the blood supply exiting the wound.

To increase efficiency of wound healing, it is important to consume a sufficient amount of calories from whole foods. Refer to the My Plate Guidelines, for tips on creating a healthy and balanced meal. Adequate protein intake is also very beneficial.

Encourage people with diabetes and ulcerations to try to consume around 10-20 grams of protein with each meal or snack to ensure recovery. Strategies to increase protein intake could include, adding eggs to breakfast, peanut butter or chia seeds to a morning smoothie. Some herbs or spices, such as turmeric, may aid in fighting inflammation as well.

Assessing vitamin and mineral intake is vital, as many nutrients are lost through the wound. It is recommended to consult with a dietitian to assess specific nutrient needs. A dietitian with a background in diabetes may also be helpful in developing a nutrition plan to help control blood sugar levels and aid in wound healing.

For more information on nutrition and wound healing, visit 5 Nutrition Tips to Promote Wound Healing.

For more information on foot ulcers, be sure to check out our Foot Examination Pocket Chart.

The Mediterranean diet is one of the few diets that has actually shown positive effects in decreasing likelihood of developing diabetes and other health-related issues. New information from the World Health Organization is now revealing that the Mediterranean region has some of the highest rates for childhood obesity in the world.

The WHO reported that Cyprus, Italy, Malta, Spain, San Marino, and Greece were among the highest out of the 34 countries in the Mediterranean region to see a vast increase in childhood obesity. Boys had higher rates than girls, with nearly one in five boys being obese.These rates are even higher than that of the United States where obesity affects 17% of children.

This increase in obesity is most likely due to the loss of the Mediterranean diet and decreased physical activity.The Mediterranean diet is known to include fish, red meat, and poultry, olive oils, and a high amount of plant-based foods. A study by the American Diabetes Association in 2011 showed that four years of following this diet decreased likelihood of developing Type 2 diabetes by 52%.

In recent years, the diet of the people in this region has shifted towards more processed, sugary, and energy dense foods. This shift in dietary habits is most likely due to urbanization of the Mediterranean area. Increased rates of poverty in some of these countries may also be linked to increased intake of processed foods as well with many of the poorest European countries having the highest rates of childhood obesity.

To learn more about this topic, enjoy the: Italy Newsletter and Tots to Teens Webinar, Nutrition and Exercise Webinar

There is plenty of research linking dark chocolate to overall heart health and immunity. However, a recent study from the University of the Incarnate Word in San Antonia, Texas is now finding that dark chocolate may have an effect on vision quality as well.

The researchers assessed 30 healthy adults in their 20’s. The participants were to either consume 1.5 oz of dark chocolate or rice milk chocolate. Labels were removed from the bars as to not skew any of the collected information. An hour after consumption, the subjects participated in a letter-based eye chart to test for visual acuity. The researchers concluded that those who consumed dark chocolate did experience slightly better vision, however, the effects, “were small and the real life functional relevance is unclear.” 

The reason for this slight visual improvement in the dark chocolate subjects, “may be a result of increased blood flow to the retina, visual pathways, or the brain’s cerebral cortex.” This increased blood flow would increase bioavailability of oxygen and nutrients to the cerebral cortex, allowing it to function properly and efficiently. It was  concluded that, “a single dose of dark chocolate improves visibility of small, low-contrast targets within 2 hours compared with milk chocolate, but the duration of this difference and clinical relevance remains uncertain.” While it is too early for dark chocolate to be recommended by your optometrist, introducing small amounts into your diet may show some positive benefits.

To learn more about dark chocolate and its effects on visual health, visit A bit of dark chocolate might sweeten your vision.

Try out this recipe, Dark Chocolate Covered Grapes, for an easy and delicious summer treat!

After a 14 year battle, the time has finally come to say goodbye to artificial trans fat!

“The elimination of artificial trans fat from the food supply represents a historic and long-fought victory for public health,” said CSPI senior scientist and former executive director Michael F. Jacobson, who led CSPI’s efforts to get artificial trans fat out of foods. “Ridding the food supply of partially hydrogenated oils will save tens of thousands of lives each year.”

This new law is all a part of a plan revealed in May by the World Health Organization to completely eliminate artificial trans fats by 2023. The production of processed foods and the rise of fast food restaurants have brought our world many steps back in terms of health. Now, it is our chance to take a large leap forward.

Partially hydrogenated oils were introduced to the processed food industry in the early 1900’s. The idea to hydrogenate vegetable oils, or make liquid vegetable oils solid at room temperature, even won a Nobel Prize in 1912. Further research determined that trans fat increases LDL (“bad cholesterol”) while lowering HDL (“good cholesterol”) levels, increasing risk of heart disease.

The first major study on trans fats and coronary heart disease was released in 1993. Artificial trans fats were shown to contribute to nearly 50,000 deaths a year. As of June 18th, the food industry will no longer be able to include trans fats in their products. Many fast food restaurants have already begun implementing this practice and have shown great success. For example, the Big Catch meal at Long John Silver’s once contained 33 grams of trans fat and now contains none. A lot of consumers have expressed that with this new law, the flavor is not sacrificed. Trans fats will go on to become unmissed and unneeded. 

To read more on this topic, visit A Final Farewell to Artificial Trans Fat.

You can always learn more with our Nutrition and Exercise Webinar – $29

We make many decisions through out the day, making sleep a priority can not only improve your next morning but can have lasting effects on your long-term health. 

We also know that the quality of sleep can greatly influence the quality of life. A new study finds that lack of sleep may cause many complications now including obesity and diabetes. 

Snacking at night time can lead to a variety of issues, such as skin damage due to the altered production of a protective enzyme, stress and poor mental clarity. However, studies now find there are more serious risks including diabetes and heart disease. 

“Grandner and his colleagues collected their data through phone-based surveys, and, in total, they analyzed sleep- and diet-related information from 3,105 adults from 23 metropolitan areas across the United States.” 

The findings included approximately 60 percent of those surveyed, admitted to snacking late at night regularly. When you are tired at night, you often reach for the “easiest” food option, being an unhealthy, processed, pre-packaged food instead of a nutritious snack. 

“The researchers found that sleep deprivation was a reliable predictor of cravings for unhealthful snacks, while these cravings were tied to a higher likelihood of an obesity or diabetes diagnosis.”

The connection between quality of sleep and metabolic health is apparent. Helping people with diabetes focus on sleep as a key indicator of health is an excellent way of promoting a healthy lifestyle. 

To learn more, enjoy this article by Medical News Today: “Poor sleep may fuel harmful eating habits and diabetes”