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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Calories in Nuts


NUTSNuts. There are lots of them. And a lot to know about their nutritional content.

Nuts are healthy, but can also be high in calories. The nutritional values to your health differ wildly between types, and it can depend on whether the nuts are raw or roasted, plain or salted, etc.

So how do you know whether or not you should eat nuts – and which nuts – in order to lose weight or maintain a healthy diet with all the right nutrients?

Here is your chart for calories in nuts.

100 grams calories %
calories fat carbs fiber sugar protein fat carbs protein
Chestnuts 213 2 46 8 11 2 10% 81% 4%
Cashews 553 44 33 3 6 18 67% 20% 12%
Pistachio 557 44 28 10 8 21 72% 11% 15%
Peanuts 567 49 16 8 4 26 76% 4% 18%
Almonds 575 49 22 12 4 21 78% 5% 15%
Hazelnuts 628 61 17 10 4 15 86% 3% 9%
Walnuts 654 65 14 7 3 15 87% 3% 9%
Brazil nuts 656 66 12 8 2 14 89% 1% 8%
Pine nuts 673 68 13 4 4 14 87% 5% 8%
Pecans 691 72 14 10 4 9 93% 1% 5%
Macadamia 718 76 14 9 5 8 93% 1% 4%

Given the broad range of nutritional content of nuts, the categorization of simply being a “nut” is a woefully inadequate classification. For example, some nuts are low in fat and very starchy, like chestnuts, whereas others are high fat and low carb, like macadamia nuts. Most, however, can be incorporated into a healthy diet.

Lowest & Highest Calorie Nuts – There are so many ways to talk about the nutritional content of nuts, so I decided to tackle this by weight, i.e., per 100 grams. This is about 3.5 ounces or roughly two-thirds of a cup on average – a handful. Keep in mind that for some nuts, this is more of a small meal than a big snack. The amount of calories in 100 grams of nuts ranges from 213 for chestnuts all the way to 718 for macadamia nuts – a difference primarily driven by the fat content. The protein and fat in nuts are what have the potential to help you stick to your diet and feel full if you use them in small portions as snacks.

Nuts With The Most Fiber – Almonds have the most fiber (12% w/w, or 12 g/100g) and cashews & pine nuts the least (3-4%). Chestnuts have the most sugar and Brazil nuts the least. Lastly, peanuts, almonds, and pistachios have the most protein (21-26%) and chestnuts the least (2%).

Nuts Vary By Type Of Fat – Protein quality doesn’t vary widely across different nuts, but fat quality does. In terms of absolute amounts (g/100g), Brazil nuts & macadamia nuts have the most saturated fat, where chestnuts have the least.

Note:

Study showed that standard roasting procedures significantly increased the trans fat content.

If you can’t find raw nuts or are unsure, stick to those with low polyunsaturated fats like hazel & macadamia nuts, while avoiding those with high polyunsaturated fats like brazil nuts and walnuts. Macadamia nuts are the safest in terms of fat quality. Also, avoid those with the most sugar and carbohydrates like chestnuts and cashews as these can lead to increased AGE production upon roasting.

The essential fatty acid content of nuts (omega-3 & omega-6 fatty acids) should not be a priority in the selection process. If a theoretical optimal ratio of omega-6 to omega-3 fats actually existed, all nuts would be way over it due to their high omega-6 fatty acid content.

Low Carb Nuts – If you’re on a low carbohydrate or ketogenic diet, macadamia nuts and pecans are both more than within the acceptable ratio of fats to carbs plus protein (both are >5), however the latter are high in polyunsaturated fats, so check to make sure they’re raw.

 

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?

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

Chia Seed Benefits: 10 Reasons to Add Chia To Your Diet


imagesChia Seed Benefits

Ch-ch-ch-chia! The fuzzy green novelty items may be the first thing you think of when you hear the word chia, but these tiny superfood seeds are the reason Chia Pets get their lush coating. Nowadays, chia is becoming better known as a great source of healthy omega-3 fats and fibre, and fortunately it’s an easy food to add to your diet. Continue reading Chia Seed Benefits: 10 Reasons to Add Chia To Your Diet

Essential vitamins and minerals for winter


images72PRR3Y9At the first sign of a cold many of us reach for the vitamin C. But there is more to looking after your body during the winter months than the obvious. You might have considered a multivitamin supplement but wondered what all the minerals and vitamins listed as ingredients actually do. Each plays an important role in strengthening the immune system, boosting energy levels, improving your complexion and restoring vitality. We guide you through the maze of supplements. Continue reading Essential vitamins and minerals for winter

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