Sunday, May 31, 2009

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How to Prevent Diabetes

Prevent diabetes is worth much more than a pound of cure. The fact is most of people diagnosed with diabetes (usually type 2) are overweight.
The good news is type 2 diabetes takes time to develop before you are diagnosed. So you have a time to do some preventive action. If you are at risk for developing diabetes, start with the step to prevent or delay it.

Making changes in diet and increasing the level of physical activity can prevent the people with pre-diabetes development of type 2 diabetes.

Be physically active

Do some exercise for at least 30 minutes every day. Walking or regular exercise can help to prevent diabetes by controlling weight and improving blood flow.
Especially important if genetics ( know your family history ) put you at risk for developing the disease.
Talk to your doctor about which activities will be safe for you. Your exercises must depend on your body condition like condition of your heart, blood vessels, eyes, feet, nervous system, etc.

Remember this when you do your exercise

Always monitor your blood glucose levels before and after exercising.
Drink extra water ( not contain sugar ) before, during, and after exercise.
Takes your diabetes pills or insulin in your pocket.
Carry a cell phone to use in case of emergency.
Wear a diabetes identification such as bracelet so people know about your condition if something happens to you

Changing your lifestyle and make healthful eating a part of your busy lifestyle

The nutritional goals for each type of diabetes are different.
Type 1 diabetes, the goal is to control total carbohydrates that have the most effect on the amount of insulin needed and the maintenance of blood sugar control. A delicate balance of carbohydrate intake, insulin, and physical activity is necessary for the best blood sugar levels.

Type 2 diabetes, the goal is on weight control, because 80 - 90% of people with this disease are overweight. A meal plan, with reduced calories, even distribution of carbohydrates, and replacement of some carbohydrate with healthier monounsaturated fats helps improve blood glucose levels.

Cook using low-fat methods
Such as baking, roasting, or grilling foods or by using cooking sprays.

Eat lots of grain food, vegetables and fruits
Fruits and vegetables are natural foods high in dietary fiber. Eat non-starchy vegetables ( generally low in carbohydrates ) such as spinach, carrots or broccoli.

Eat less saturated fat
Saturated fat raises blood cholesterol levels that can cause heart disease. People with diabetes are at high risk for heart disease and limiting your saturated fat can help lower your risk of having a heart attack or stroke.
Foods containing saturated fat include ice cream, whole milk, Butter, Cream sauces, Chocolate, Palm oil and palm kernel oil, Coconut and coconut oil

Eat more Monounsaturated Fat
Monounsaturated fats are good fats because they can lower your cholesterol. Sources of monounsaturated fat include Avocado, Nuts like almonds, cashews, pecans, peanuts butter and peanut oil

Use non-nutritive sweeteners
Saccharin, aspartame, acesulfame potassium (K) and sucralose have been approved by the Food and Drug Administration (FDA) and can be used by people with diabetes, including pregnant women, within a balanced diet.

Eat less salt and sodium
Particularly for someone with high blood pressure,

Make sure you eat a variety of healthy foods at each meal in right amount. The best choices are fresh food. Only consume frozen and canned food if you have to.

Having diabetes doesn’t have to mean eating the same foods every day, so do the things you enjoy, choose carefully and lower your risk of diabetes complications.
Prevent diabetes by doing exercise and choose good or healty food.

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Sunday, May 31, 2009

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Diabetes and diet

Diabetes treatment program should include healthy eating, exercise activity and weight control management. People with diabetes should pay careful attention to nutrition and diet as part of treatment program. Diet is very important for people suffering from diabetes.

Diabetes is the sixth leading cause of death in the United States. And why 65 percent of people with diabetes die from heart attack ?
Because most peole with diabetics also have high blood pressure and high cholesterol, two of the main factors cause for heart disease.

There are two types of diabetes.

Type 1 diabetes
Formerly known as insulin-dependent diabetes mellitus (IDDM).

Disease that occurs when the pancreas does not produce enough insulin, which is needed for the cells to absorb the glucose released into the bloodstream after eating. Without insulin, blood glucose levels rise.

Glucose is the main sugar found in the blood, as well as the body’s main source of energy.

This disease can seriously damage the eyes, nerves, heart, blood vessels, and cause poor healing of wounds, particularly of the feet can lead to amputation.

Diet : meal planning for type 1 diabetes should be consistent, to allow food and insulin to work together to regulate blood glucose levels. If meals and insulin are out of balance, blood glucose levels can go up and down.

Type 2 diabetes
Formerly known as non-insulin dependent diabetes mellitus (NIDDM)

Type 2 diabetes is a disorder that is characterized by high blood glucose in the context of insulin resistance and relative insulin deficiency.

This is a more complex problem than type 1, but is sometimes easier to treat. Often initially managed by increasing exercise and dietary modification.

More than 90 percent of all people with diabetes have this type.

Diet : modifying the food to limit and control glucose (or glucose equivalent, eg starch) intake. Additionally, weight loss is recommended and is often helpful in persons suffering from type 2 diabetes

Diabetes have been treatable since insulin became medically available in 1921, but there is no cure. So the preventive action is the best.

To minimize the risk of diabetes complication, you must practice a healthy eating habit. This is the most logical way to maintain an ideal blood sugar level

Establish a good eating habit, always eat the healthiest food in the right amount, and excessive are also good for your body.

Diet for people with diabetes is more complex and must be carefully prepared. Consult with your doctor to make properly plan according to your actual condition.
Take some preventive action if your genetics put you at risk for developing diabetes.

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Friday, May 29, 2009

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Dieting plateau

Dieting plateau is a stage when you feel the weight process come to a complete halt and you aren't seeing results anymore. Plateaus come when the body has become accustomed to the routine.

This is a stage when you are neither losing nor gaining weight. Almost everyone who is on a diet will reach this stage because our body is incredibly adaptive, and will do its level best to maintain equilibrium.

Dieting plateau can be the result of not consuming enough calories. Make sure that your calorie intake is adequate.

So the best action is do some change.

But before you do that, pay attention to your condition. Don’t do a change if you're feeling good, sleeping well, and other positive condition. Do some change only if you are in a negative condition like eeling lethargic, insatiably hungry, and so on.

Try Calorine Shifting and just keep your body guessing. The purpose is to changes the calorie intake.

If your fitness routine hasn’t changed since the beginning, consider making a few changes. Try some high intensity exercise.

Try a new activity. Jogging, swimming, or cycling, anything that will change the way your body is working.

Eating less, more often is an old and common style of eating well. Add snacks between the three meals. The changes will effect in your metabolic rate

Remember, change one thing at a time. When you change something, give the change a couple of weeks, and then check the results. And change your routine every next couple of weeks.

Every person is unique, and we must learn how our individual body responds - and how to deal with that.

Experienced with dieting plateau? Share with us how you handle that condition.

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Friday, May 29, 2009

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Why starvation diet is bad?

Starvation diet is a diet with very small portions of food or with very little amount of calories.
If people follow starvation diet, it will basically tell cause your body to lower metabolism rate ( for survival reason ) and causing your body to store fat. Thus, instead of lose weight you are actually gaining.

If you do it, you probably lost some pounds quickly at the beginning, but later it became much harder to lose the extra weight. Because your

metabolism is in lower state.

The problem is you have gained all the weight back and probably even few extra pounds.
And the worse is starving diet can make you loss of muscle which is one of the serious complications.

What should I do to overcame this?
Changing the type of food you are consuming. Food types must be large in portion and are low in calories.

Try to consume this kinds of food:
Lettuce, Green Beans, Mushrooms, Cabbage, Carrots, Cauliflower, or Tomato,
Apples, Cherries, Cranberries, Blueberries, Currants, Fruit Salad, Grapes, or Honeydew, Abalone, Bass, Catfish, Clams, Cod Fish, Crab, or Crayfish

Don’t fall to starvation mode
The key to prevent this is don’t get your body goes into a starvation mode by consume enough calories ( not under minimum requirement for your body ). First find the amount of calories you burn daily using this formula.

Starvation Diet is both unhealthy and usually induces a negative effect. You stand more chance of losing muscle more than fat.

Leave your comments and suggestions

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Friday, May 29, 2009

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Calorie shifting

Try calorie shifting in your weight loss with this actual calorie shifting plan,now. You won't regret it!

The Calorie shifting purpose is to reprogram your body metabolism and get you to your maximum fat burning potential.

Human is born to survive and if our body senses that a particular nutrient is low, it will lower metabolic rate so that the body will use less of that nutrient. So with this way we can survive longer.

How Calorie Shifting work?
Calorie Shifting meal plan is a diet that requires one to alternate the nutrition intake. By doing so, the human body will not be able to sense which nutrient is lower and hence will not change the body function. Therefore, combining with the meal plan and sufficient exercise, one will be able to lose weight.

This diet involves 14 day cycles. You need to be on this diet during 11 days and then you get three free days. Those three days play an important role. It gives you the opportunity to stick to the diet during the 11 days.
If you crave something, you can eat during the free days. You eat whatever you want but don’t overeat. Just eat what you want!

How to start?
You need to determine how many calories you need for the week in order to lose weight.
Use this to calculate your BMR and then find your caloric needs with this formula

For woman
? % of BMR + BMR {20% (if you're sedentary), 30% (lightly active), 40% (moderately active), 50% (very active), and 60% (athlete)} = daily caloric needs

For Men
? % of BMR + BMR {20% {if you're sedentary}, 30% (lightly active), 40% (moderately active), 50% (very active), and 60% (athlete)} = daily caloric needs

Use this example to build the Sifting plan.
1st day 1610 cal
2nd day 1100 cal
3rd day 1550 cal
4th day 1000 cal
5th day 1610 cal
6th day 1050 cal
7th day 1350 cal
8th day 1600 cal
9th day 1560 cal
10th day 1000 cal
11th day 1090 cal
12th day FREE
13th day FREE
14th day FREE

You need to be selective about your food during the 11 days before your FREE day.
You can use calorie counters online to find out how many calories are in each food.
Find your best food and remember to always watch your calorie consumption

By doing Calorie shifting you can avoid your body to lower the metabolic rate and the weight loss effect is more permanent.

Leave comment and share your plan with us.

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Monday, May 25, 2009

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About BMR ( Basal Metabolic Rate )

Basal Metabolic Rate ( BMR ) is the number of calories you'd burn if you stayed in bed all day in neutrally temperate environment. The release of energy in this state is sufficient only for the functioning of the vital organs, such as the heart, lungs, brain and the rest of the nervous system, liver, kidneys, sex organs, muscles and skin.
The BMR formula uses the variables of height, weight, age and gender to calculate the BMR. This is more accurate than calculating calorie needs based on body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones.

This is the BMR formula :

For women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR

For men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years) = BMR

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Monday, May 25, 2009

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Learning healthy food for your kids

When I first became a parent, I tried to read all I could about the best foods for my daughter’s health. I learned her early eating habits could have lifelong effects on her personal health and wellness.

I am sure as a parent, we will try hard to make our kids got the best food and nutrition. Unfortunately our kids are bombarded by messages that counteract our efforts.

So, what exactly can parents do to teach their kids about healthy eating habits.

First of all, be a model and they will follow you. Get the whole adult family member involved to doing this effectively.

Make sure to prepare a variety of foods, so your family gets all the vitamins and minerals their bodies need to function properly. This practice will help your children learn how to make healthy food choices.

Eat meals together as a family as often as possible. Try to make mealtimes pleasant with conversation and sharing. If mealtimes are unpleasant, children may try to eat faster to leave the table as soon as possible. They then may learn to associate eating with stress.

Persuading children to eat more fruits and vegetables
Keep lots of fresh fruits available, and in a place where children know to look when they want a snack. Easy fruits and vegetables to grab and eat on the run.

Serve your kids with junk food alternatives like baked fries, baked or grilled chicken, unbuttered popcorn, baked potato chips, soy crisps, etc.

Soft drinks are highly caloric and not nutritious – kids should have water or milk instead. Encourage your children to choose water as their beverage.
So I think you need to limit your kids’ consumption of iced tea, fruit drinks, lemonade (sweetened drinks), soft drinks, candy, etc

It’s important to be aware of your school-aged children’s special nutritional needs and to help them choose what food is good.
Now's the time to get started on the road to a healthier you. You can do it!

How you modeling food habits for your children? Please share with us.

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Sunday, May 24, 2009

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Healthy Eating for Weight loss

This is usefull tips about eating habits to boost your weight loss campaign.
Bad eating habits can slow or counterattack your plan and finally make your campaign endless so you never reach your goal. Modify and make it right is important not only for lose weight but also for your health.

1. Have more on breakfast
Don’t skip your breakfast. Your body need it for begin the daily activities. Breakfast will help you avoid hunger pangs and will increase your metabolism.

2. Meals can help stimulate your metabolism

When you skip meals, your metabolism rate will reduce. With lower metabolism rate, your body burns fat slower. and also slower your weight loss.

3. Start eating 5 - 6 times a day instead of ordinary 3
Eat small portion meals every 2 1/2 to 3 hours and you'll speed up your weight loss process. Eating small, healthy meals throughout the day, rather than the standard three large meals, it can help keep your metabolism going.
Start by reducing your portions and then increase your meals daily

4. Eat slowly
There is a reason why your mother told you to eat slowly and chew your food. Your stomach normally takes 15 minutes to tell the brain that we are starting to feel full. If you eat fast, your brain never gets to signal so you are left feeling hungry later on.

5. Drink water if you feel hungry
Ask yourself if you are really hungry. You may really be thirsty, so try drinking a glass of water first to see what your body is really needs.
Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins.
The studies have shown the 8 glasses of water is minimum our body needed don't worry about fears of gaining 'water weight'.

6. Make small dinner
Reduce the current quantities by half. Forger about snack and macaroni while you are sitting down watching TV.
The easiest way to prevent those snack is to not buy them in the first place and you'll soon forget about those chips in the store and concentrate on other things.

7. Calorie shifting
Another effective way to lose weight is calorie shifting. Calorie shifting confuses your metabolism rate and allows you to control your fat burning hormones, which causes faster weight loss naturally.
More about Calorie shifting here.

Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

Adding green tea in your diet is also a good idea. Eating healthy will give you some health benefits, but you won't achieve the full benefits possible unless you exercise.

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Sunday, May 24, 2009

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How to eat healthy

Important to you to develop the right eating habits. This is not only for your weight loss purpose but the kids in your home will follow the lead of the adults they see every day.
See this article about Learning healthy food for your kids.

1. Calories needs
First af all you need to determine how many calories your body needs to function each day. This number can vary wildly, depending upon your metabolism and how physically active you are. See the following formula to help you calculate your calories needs.
Eat enough calories but not too many. If you consume more calories than your body needs each day, your body will store the excess energy as fat.

2. Staw away from Fat
Some fats are more likely to cause heart disease—saturated fats and trans fats. These fats are usually found in foods from animals, such as meat, milk, cheese, and butter. They also are found in foods with palm and coconut oils. Eat less of these foods.

3. More fibre
At least 25g each day can help you consume fewer calories. Fibre can make you fell full faster and longer, so it is good to take some breakfast with cereal. Cereal is known as rich fibre food. Combine the following: banana, strawberries or 1/2 cup of skim milk or soy milk.

4. Eat plenty of vegetables
Try to get fresh fruits, vegetables, and grains which is a foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol.
They rich in variety vitamins that our body needs. Some of them also contain antioxidant.
But remember to avoid fruit juice because it can contain up to 10 teaspoons of sugar per cup. Sugar is not good for weight loss.

If you are overweight, it is very clear that you are eating more fats & carbohydrates on daily basis than what your body requires. Here is the tips for you if you feel you are overweight base on healty eating.

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Sunday, May 24, 2009

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Tips to Start the Weight loss Process

Why do so many people fail to lose weight? What’s wrong? With this articles we try to answer that question with simple tips that we hope can work with you.
Healthy weight loss isn't a sprint, it's a marathon. This is the first step to begin the process.

1. Identify the triggers
Your triggers may different form the others. Emotion can triggers you to eat.
Like bored, depressed, lonely, angry, etc. Knowing the triggers can help you identify the cause and take some action to prevent it make you overeat.

Try to stay away from food when that emotion comes and look towards something else.

2. Set realistic goals
Go slow. Slow weight loss means you are losing fat and not muscle.
If your goal is too high than you will push your mind and body too hard in order to achieved it. The risk is you may do it with wrong way or not healthy. Losing 2 pounds a week with natural way is better than 10 per week with unnatural way.

3. Modify lifestyle
You have to modify your behavior and lifestyle in order to lose weight and keep a healthy one. Maybe this is hard to do, but trust me that you have to.
Many of our habits must be modified in order to make our achievements stay forever.

4. Get support
Joining a weight loss group is a good idea because you will not only have resources available to you and you also have the support of other people. Check with your local hospital or local community to see if there are any weight loss groups you can join.
Another support will come from your family if you tell them what you are doing and about your weiggt loss plan.

Enjoy what you are doing. Make the most of every aspect of this plan and you will find great success.

Share with us your experiences and feel free to leave your comment.

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Sunday, May 24, 2009

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Weight loss and 5 general strategies

Healthfulness of weight loss is everyone needed and try to find. Many, many people in the "normal weight" group are weight suppressed people, and therefore not at all ideally healthy.
Find out why you overweight, anything that may cause weight, and other related issues will make u more understand and finally help you make wisely choice what have to do next.
We have provided you articles that we hope can significantly help you in your quest.
Starting with this 5 general strategies and you can also browser our other articles in this blog.

1. Don’t give up
Because lose weight is not instant, its takes time to do this in natural and healthy. Write a diary or other record to make you sure that you make everything better. Slow but sure.

2 Minds
Train your brain to think like thin person if you can. You are beautiful whatever your shape is looks like. Reminds yourself that nobody’s Perfect. All of this
positive thinking will help you in weight loss process and improve your physical and emotional health.

3. Stay motivated
Think about the rewards you will enjoy after you complete your program. Join other group with same goal can give you support. Maintaining motivation for weight loss over a long period can be hard. But you must keep your motivation high in order to throw the stress and overwhelmed feeling.

4. Exercise
Our bodies were also designed to move and exercise. So exercise/ be active is the best natural way to reach the goal. The primary purpose of exercise is to burn calories
Basic exercise like walking or running can easily help you lose weight. Of course you don't have to be a runner.

5. Eating habits
Slowly reduce the fat while ensuring that no more fat enters your body through food. Be aware of the calories in the food and keep it to a low.
Healthy Eating is important factor to ensure your body shape you've got from weight loss program will be permanent for the rest of your life.

Maybe a hundred strategies available for you out there. but we sure this is top 5 strategies that you got at conclusion. In this blog you also can find other articles about weight loss related topic with more deeper and specific contents.
Finally we hope you have found this article helpful.

How you start your weight loss program? Feel Free to leave comment or share your tips with us.

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