Obesity and Type 2 Diabetes


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About 422 million people around the world, including more than 30 million Americans, have diabetes. Approximately ninety percent of them have type 2 diabetes. People with this condition cannot effectively use insulin, a hormone made by the pancreas that helps the body turn blood sugar (glucose) into energy.

The inability to use insulin, called insulin resistance, results in increasing levels of blood sugar, which, if not controlled, can significantly raise the risk of major health problems such as blindness, kidney failure, heart attacks, stroke and lower limb amputation.         In 2015, the World Health Organization estimated that 1.6 million deaths were directly caused by diabetes. Until recently, this type of diabetes was only seen in adults, but it is now also occurring increasingly and more frequently in children.

Obesity is the most significant risk factor for type 2 diabetes and other metabolic conditions, and affects one in three adults worldwide.

The secret to managing type 2 diabetes isn’t found in a pill. In most cases, the best way to treat type 2 diabetes is by practicing healthy habits on a regular basis.

Keeping close tabs on your diet is a major way to help manage type 2 diabetes. A healthy diet for people with type 2 diabetes includes vegetables, whole grains, beans, fresh fruit, lean meats, and low-fat dairy.

Focus on eating fruit and non-starchy vegetables, like broccoli, carrots, and lettuce, and having smaller portions of starchy foods, meats, and dairy products. Be especially careful about loading up on foods that are high on the glycemic index (GI) and especially the glycemic load (GL), systems that rank foods according to how they affect glucose levels.

High glycemic index foods are going to be primarily processed foods. Those processed foods tend to have more white sugar and flour in them, which are higher on the GI. Foods lower on the GI include vegetables, especially non-starchy vegetables, like broccoli, cauliflower, and leafy greens and whole-grain products, such as brown rice (as opposed to white rice).

Exercise Regularly as Part of Your Type 2 Diabetes Treatment Plan                                    The more intense the exercise, the better. High-intensity interval training (HIIT) may be better for weight loss and glucose control than continuous aerobic activity like jogging. HIIT involves alternating between short bursts of increased intensity exercise and rest — for instance, running and then walking on and off throughout the workout.

Regular weightlifting sessions can also help keep blood sugar levels steady. Use weights or resistance bands for 30 to 45 minutes two or three times a week. The CDC recommends getting at least 150 minutes a week of brisk walking or a similar activity, which comes out to about 30 minutes a day, five times per week.

 

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Egg Nutrition Facts


egg-02Eggs are an all-natural source of high-quality protein and a number of other nutrients, all for 70 calories an egg. Cost-effective and versatile, the unique nutritional composition of eggs can help meet a variety of nutrient needs of children through older adults.

Plus, nutrition research suggests eggs can play a role in weight management, muscle strength, healthy pregnancy, brain function, eye health and more. In fact, according to a recent review and meta-analysis, eating one egg a day reduces risk of stroke by 12 percent. Also, a new study indicates adding eggs to a salad increases vitamin E absorption.

Take a look at some quick egg nutrition facts.

Continue reading Egg Nutrition Facts

What does it take to lose weight?


lose weightIn the 16 years that I have been involved in Fitness and Weight Loss Management, I have helped hundreds of people to get in better shape and to lose weight.   Over this time I have also heard every excuse imaginable.  As in life, in order to be successful, you will need good teachers, knowledge, a plan, goals, and support.  However, the most important ingredient is commitment.  Continue reading What does it take to lose weight?

Exercise helps ease arthritis pain and stiffness


arthritis painAs you consider starting an arthritis exercise program, understand what’s within your limits and what level of exercise is likely to give you results.

Controlling Your Arthritis

Exercise is crucial for people with arthritis. It increases strength and flexibility, reduces joint pain, and helps combat fatigue. Of course, when stiff and painful joints are already bogging you down, the thought of walking around the block or swimming a few laps might seem overwhelming. Continue reading Exercise helps ease arthritis pain and stiffness

Why Chocolate Is Good for Your Health


imagesN32K8OYOChocolate is one of my favorite foods; not only because it is tasty, but also because it’s really good for your health.

The most recent evidence of this comes from an August study in the journal Neurology.  Researchers found that chocolate may help older people keep their brains healthy and their thinking sharp. Study participants who drank two cups of cocoa daily for 30 days showed an 8.3 percent increase in blood flow to the brain, and they improved their scores on memory and thinking tests. Score! Continue reading Why Chocolate Is Good for Your Health

Wellness in the workplace the business benefits of providing health and fitness facilities


untitled 1Research and studies indicate that are many profitable reasons for companies to invest in corporate fitness despite economic downturn.

Most people agree that a fit and healthy workforce is desirable – it should even bring positive business benefits. But support for investment in fitness facilities seems to wane during times of economic hardship. Continue reading Wellness in the workplace the business benefits of providing health and fitness facilities

Tips for Healthy Holiday Eating


images3NFBWVAIThe holiday season is a time to celebrate with family and friends. Unfortunately, for many it also becomes a time for over-eating and weight gain. According to the National Institutes of Health, holiday eating can result in an extra pound or two every year. Over a lifetime, holiday weight gain can really add up. The holidays don’t have to mean weight gain. Focus on a healthy balance of food, activity, and fun. By implementing a few simple tips you can stay healthy through the holiday season.

Ten Tips for Healthy Holiday Eating Continue reading Tips for Healthy Holiday Eating

The dangers of going gluten free


COVERThe dangers of going gluten-free

It’s the biggest health craze of our time, though some doctors fear it’s creating real problems. (Even the Wheat Belly guru is worried)

by Cathy Gulli on Tuesday, September 10, 2013 7:00am

The first time Margaret Dron organized the Gluten Free Expo early last year, it was inside the gymnasium of a small community centre in east Vancouver. She had recruited one volunteer, two speakers, 38 vendors and expected 500 attendees. Continue reading The dangers of going gluten free

Kids Should Not Consume Energy Drinks, and Rarely Need Sports Drinks, says AAP


energy-drink-douglas-larsonSports and energy drinks are heavily marketed to children and adolescents, but in most cases kids don’t need them – and some of these products contain substances that could be harmful to children.

In a new clinical report, the American Academy of Pediatrics (AAP) outlines how these products are being misused, discusses their ingredients, and provides guidance to decrease or eliminate consumption by children and adolescents. Continue reading Kids Should Not Consume Energy Drinks, and Rarely Need Sports Drinks, says AAP