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juicemothersz-blog · 5 years ago

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How to prevent type II diabetes

You can help prevent or delay type 2 diabetes by losing a modest amount of weight by following a reduced-calorie eating plan and being physically active most days of the week. Ask your doctor if you should take the diabetes drug metformin link to help prevent or delay type 2 diabetes.

Type 2 diabetes gives rise to a wide range of complications, including cardiovascular disease, blindness, kidney disease and failure, and diabetic foot disease and amputations. These complications account for 80% of the direct costs of Type 2 diabetes and result in 1 in 6 hospital beds being taken up by someone with Type 2 diabetes.

Type 2 diabetes is now a bigger challenge than ever before thanks to the obesogenic environment in which people are exposed to unhealthy foods that are cheap and readily available from childhood.

WAYS TO PREVENT TYPE 2 DIABETES

1. Cut Sugar and Refined Carbs From Your Diet

Eating sugary foods and refined carbs can put at-risk individuals on the fast track to developing diabetes.Your body rapidly breaks these foods down into small sugar molecules, which are absorbed into your bloodstream.The resulting rise in blood sugar stimulates your pancreas to produce insulin, a hormone that helps sugar get out of the bloodstream and into your body's cells.In people with prediabetes, the body's cells are resistant to insulin's action, so sugar remains high in the blood. To compensate, the pancreas produces more insulin, attempting to bring blood sugar down to a healthy level.Over time, this can lead to progressively higher blood sugar and insulin levels, until the condition eventually turns into type 2 diabetes.Many studies have shown a link between the frequent consumption of sugar or refined carbs and the risk of diabetes. What's more, replacing them with foods that have less of an effect on blood sugar may help reduce your risk (2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted Source).A detailed analysis of 37 studies found that people with the highest intakes of fast-digesting carbs were 40% more likely to develop diabetes than those with the lowest intakes

SUMMARY:Eating foods high in refined carbs and sugar increases blood sugar and insulin levels, which may lead to diabetes over time. Avoiding these foods may help reduce your risk.

2. Work Out Regularly

Performing physical activity on a regular basis may help prevent diabetes.Exercise increases the insulin sensitivity of your cells. So when you exercise, less insulin is required to keep your blood sugar levels under control.One study in people with prediabetes found that moderate-intensity exercise increased insulin sensitivity by 51% and high-intensity exercise increased it by 85%. However, this effect only occurred on workout days (8Trusted Source).Many types of physical activity have been shown to reduce insulin resistance and blood sugar in overweight, obese and prediabetic adults. These include aerobic exercise, high-intensity interval training and strength training (9Trusted Source, 10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source, 14Trusted Source).Working out more frequently seems to lead to improvements in insulin response and function. One study in people at risk of diabetes found that burning more than 2,000 calories weekly via exercise was required to achieve these benefits (14Trusted Source).Therefore, it's best to choose physical activity that you enjoy, can engage in regularly and feel you can stick with long-term

.SUMMARY:Performing physical activity on a regular basis can increase insulin secretion and sensitivity, which may help prevent the progression from prediabetes to diabetes.

4. Lose Weight If You're Overweight or Obese

Although not everyone who develops type 2 diabetes is overweight or obese, the majority are.What's more, those with prediabetes tend to carry excess weight in their midsection and around abdominal organs like the liver. This is known as visceral fat.Excess visceral fat promotes inflammation and insulin resistance, which significantly increase the risk of diabetes (20Trusted Source, 21Trusted Source, 22Trusted Source, 23Trusted Source).Although losing even a small amount of weight can help reduce this risk, studies show that the more you lose, the more benefits you'll experience (24Trusted Source, 25Trusted Source).One study of more than 1,000 people with prediabetes found that for every kilogram (2.2 lbs) of weight participants lost, their risk of diabetes reduced by 16%, up to a maximum reduction of 96% (25Trusted Source).There are many healthy options for losing weight, including low-carb, Mediterranean, paleo and vegetarian diets. However, choosing a way of eating you can stick with long-term is key to helping you maintain the weight loss.One study found that obese people whose blood sugar and insulin levels decreased after losing weight experienced elevations in these values after gaining back all or a portion of the weight they lost (26Trusted Source).

SUMMARY:Carrying excess weight, particularly in the abdominal area, increases the likelihood of developing diabetes. Losing weight may significantly reduce the risk of diabetes.

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diabetesrules23-blog · 5 years ago

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7 Natural herbs As well as Dietary supplements For Type 2 Diabetes

Diabetic nephropathy is a serious kidney-relevant side-effect of type one diabetes and type 2 diabetes. It really is also called diabetic renal disease. Close to 40 Percent of individuals with diabetes at some time generate renal disease. To summarize, ‘Reverse Your Diabetes Today' is actually a fundamental to keep to manual suitable for completely each personal who could be thinking of accurately how to cure diabetes. Its words is in fact effortlessly realized and the methods to get carried out are created in a easy also as brief way. They've tips on reasonable stuff you may implement to aid cure diabetes inside the natural and affordable way. Considering the cash that may be preserved with all the decrease in doctor's appointments, a lower in blood insulin needed, together with a decrease in medication needed, a a single particular-time expense inside of the book ‘Reverse Your Diabetes Today' is each and every smart as well as smart.

If you and in addition your family members have Type 2 diabetes , you are likely to need to combine adapt in life-style with the use of medicine to manual conquer your blood flow sugar. It really is not all the time easy, nonetheless the popular Type 2 diabetes solutions, jointly with new cures and also a lot of natural cures for Type 2 diabetes, commonly assist individuals effectively handle the problem. A really small research identified healing fasting - moving without any meals and ingest with unhealthy calories for a establish volume of days and nights - can information reverse type 2 diabetes. 3 individuals with diabetes put into practice a eating plan plan method of 3 24-hr fasts each and every week for several months. They might consume only dinner on days they fasted, and lunch time and supper on days they didn't fast, working on lower- carbo dishes.

Olive essential essential oil is related with diabetes immediately shortly after research also as stated usage of olive all-natural oils for diabetic proven to be a single within the best natural cures for diabetes. This certainly a single distinctive that is qualified to carry your case below take care of. It reduces the blood amounts with LDL and triglycerides as suitably. It cuts down on the bloodstream sugar level jointly with diseases like diabetes, cardio problems and coronary artery disease as effectively. DeWayne McCulley was only like you, possibly even worse! But, he reversed his diabetes, and so can you!

Proceeding vegetarian will pretty much without doubt guideline you without doubt fall fat and also fend away prolonged illnesses like diabetes. Research indicates the method can reduce A1C amounts, as well as a small initial review published in the record Diet & Diabetes in 2015 implies it may information alleviate diabetes-connected nerve soreness. In the complete of 2016, like the Academy of Diet also as Dietetics launched a situation assertion proclaiming veggie diet programs - including vegan kinds - to acquire healthful, nutritionally adequate also as possibly inside a position to avoid and treat diseases, including Type 2 diabetes.

1. Avoidance. Elimination is eventually much more important than treatment and that's the strong point of 9 Steps Guide For Natural Cure For Diabetes. Regrettably, most people are unaware of this truth along with elect to ignore their overall well being in the early stages through the condition. Type 2 diabetes starts off as prediabetes, which is absolutely a situation seen as a greater sugar levels in the blood. As bloodstream sugar amounts constantly rise, ultimately prediabetes evolves into full-blown Type 2 diabetes.

Moreover, there might possibly be a threshold beyond which generally total body fat also impacts insulin resistance. Inside of an observational study of 1785 European grown ups older 50-75 yrs with type 2 diabetes, raising total body fat consumption from < 25% to = 35% was associated with a significant increase in LDL cholesterol, triglycerides, hemoglobin A1c, and C-reactive protein (P < 0.05), whereas increasing carbohydrate intake from < 45 to = 60% was associated with significantly lower triglycerides, hemoglobin A1c, and C-reactive protein (P < 0.05). 99 Similarly, Vessby, et al., 100 found that the beneficial impact of monounsaturated fats over bad fats on insulin level of sensitivity was absent in people who have a very high total body fat consumption (> 37Percent of energy). It is important to note that in key randomized trials of vegetation-structured diet plans for type 2 diabetes, advisable total extra fat absorption continues to be low (about 10% of endurance) for assistance organizations. 53 , 55

Research 9 has additionally found the Pritikin Software can reverse in 3 months the suitable proper diagnosis of the pre-diabetes condition generally accepted as metabolic disorder. That is certainly essential given that the pre-cursors of type 2 diabetes - the metabolic syndrome and pre-diabetes - enhance threat of cardiovascular system illness nearly as a great deal as type 2 diabetes does. As well as these are so wide-spread in twenty-very first century The united states that scientists now calculate that the majority of the existing You.S. populace age 65 along with old has them.

For historic factors this kind of diabetes happens to be referred to as MODY, which an phrase for "Fully developed Onset Diabetes about the Youthful." The name is unfortunate, as examine performed from the recent several several years has made it very clear that MODY could possibly be clinically diagnosed in individuals approximately 55 many years old and the "older onset diabetes" it explains is not going to be the insulin proof "grown-up beginning" diabetes numerous people now make contact with "Type 2." Individuals with MODY, contrary to individuals that contain timeless Type 2 diabetes, are really idea of blood insulin.

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paleorecipecookbook · 6 years ago

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Ancestral Health: What It Is and How It Can Help You

We’re living in a time of incredible innovation and advancement, yet we’re sicker and more overweight than ever before. And unfortunately, there’s every indication that, based on projected statistics, many people will never get healthy and stay that way.

Some days it seems as if there’s no solution for our health woes, not to mention the pain and suffering caused by the financial burdens of chronic illness. But I can assure you that that’s far from the case and that we can break this cycle.

It’s possible to halt and even reverse the current disease epidemic—using a strategy we have access to right now. It isn’t a brand-new drug, device, or surgical procedure. The solution is ancestral health. By following the blueprint for healthy living that our hunter–gatherer ancestors laid out for us so long ago, we can stave off the long list of uniquely modern chronic conditions, stay naturally lean and fit, and age gracefully.

Chronic disease has reached epidemic levels, and modern medicine can’t seem to halt its progression. Find out how ancestral health—moving, eating, and living more like our ancestors did—can stem the rising tide of chronic illness. #paleo #healthylifestyle #chriskresser

Chronic Disease Is Common, But It Isn’t Normal

Chances are that either someone close to you has a chronic disease or you’re dealing with one yourself, if not both of these scenarios. Chronic illness is so prevalent now that it’s almost impossible to imagine life without it: six in 10 U.S. adults have a chronic disease, while four in 10 suffer with two or more chronic conditions. (1)

Nearly six million Americans are currently living with Alzheimer’s. (2)

More than 100 million Americans have either prediabetes or diabetes. (3)

Some 50 million people in this country have an autoimmune disease such as Hashimoto’s, rheumatoid arthritis, or multiple sclerosis. (4)

Worldwide, an estimated 2.2 billion people are either overweight or obese; among the most populous countries, the highest prevalence of obesity can be found, you guessed it, here in the States. (5, 6)

One-third of Americans suffer from high blood pressure, with some statistics suggesting that hypertension may actually affect half of all U.S. adults. (7, 8, 9)

Yet throughout most of our species’ enduring existence, humans did live largely free of these illnesses that today shorten our lifespan and make us miserable. Chronic disease may be our “new normal,” but it definitely isn’t our “normal normal.”

Paleontological and archaeological findings have confirmed this, but perhaps the best evidence is the fact that remaining hunter–gatherer societies—who live as closely as possible to the way our Paleolithic ancestors did hundreds of thousands of years ago—don’t generally suffer from the most common chronic conditions.

One study of the Tsimané people in Bolivia found that they have a prevalence of atherosclerosis 80 percent lower than ours in the United States and that nine in 10 Tsimané adults aged 40 to 94 have completely clean arteries and no risk of heart disease. Researchers also found that the average 80-year-old Tsimané male has the same vascular age as an American in his mid-50s. (10) Studies of the Hadza of Tanzania reveal that less than 2 percent of Hadzan adults qualify as overweight. And type 2 diabetes is so rare among these and other contemporary hunter–gatherer populations that few reports looking into its prevalence even exist. (11)

Mismatch: Why Your Health Is So Different From Your Ancestors’ Health

So what happened? How did the majority of us go from being naturally inclined toward health to being seemingly guaranteed at least one debilitating diagnosis?

In a word: mismatch—between our genes (hardwired genetic programming), our physiology, and our biology on the one hand and the modern environment we’re living in on the other.

All organisms are adapted to survive and thrive in a particular environment. When that environment changes faster than the organism can adapt, mismatch occurs. This is a fundamental principle of evolutionary biology, and it applies to humans as much as it applies to any other organism in nature.

Our environment is almost unrecognizable from that of our ancestors, and we aren’t eating, moving, or resting like the hunter–gatherers that we still are, biologically. We know from hard evidence that this mismatch—pitting environment against biology—is the primary driver of chronic disease.

Some of the starkest examples of this include studies and observations of existing 21st century hunter–gatherers reporting that when they leave their villages and trade their traditional ways for a Western lifestyle, they develop diabetes, obesity, and cardiovascular complications. (12, 13)

Back in Balance: The Basics of an Ancestral Lifestyle

It’s clear: the fastest way to recover your natural health is to return to a way of eating and living that more closely matches what your genes and biology are designed for. I’ve written and talked extensively about this approach online, in my books, and on my podcast, but here’s a broad overview to set you on the path, right now, to reclaiming your vitality through ancestral health.

Eat Real, Nourishing, High-Quality Foods

We know, without a doubt, that our Paleolithic ancestors ate animal products. Indeed, most researchers believe that consuming meat and fish is what led to our larger brains and smaller guts compared to other primates. (14, 15, 16) Though no ancestral population following a completely vegetarian or vegan diet has ever been discovered, it’s evident that hunter–gatherers did also enjoy plant foods, such as starchy root vegetables. (17)

Some traditional cultures also consumed grains and legumes. But those who did went to great lengths to break down the natural nutrient inhibitors these foods contain; these methods included soaking, sprouting, fermenting, and leavening.

We also know, without a doubt, that hunter–gatherers did not consume refined sugar, flour, and seed oils, or what I call “the three horsemen of the apocalypse” because they promote overeating and inflammation, which is at the root of all modern disease. To my mind, the introduction of industrial food processing has had the most detrimental effect on our health of any other factor in the last few hundred years—and possibly in the entire history of humankind.

In addition to the harmful presence of refined sugars, flour, and seed oils, processed foods also deliver high levels of chemical additives and preservatives. Some of these ingredients have known negative effects, from leaky gut and autoimmune disease to stroke and kidney damage, while the effects of others are still unknown. (18, 19, 20)

Here’s your ancestral diet action plan:

Bypass bags and boxes. Of course, not all foods that come in bags and boxes are harmful, so this isn’t meant to be taken literally. It’s just a helpful guideline to steer you toward real food (see below). Butter is often packaged in a box, and frozen vegetables (and some fresh) come in plastic bags. That doesn’t mean you shouldn’t eat butter and vegetables. But in general, if you follow this precept, you’ll minimize your intake of health-damaging flour, sugar and other sweeteners, industrial seed oils, and other processed and refined ingredients.

Base your diet on real, whole, nutrient-dense foods like meat, organ meat, fish and shellfish, eggs, fruits and vegetables, nuts and seeds, herbs and spices, and starchy plants like potatoes and sweet potatoes, along with healthy fats to aid in nutrient absorption.

Exercise caution with grains and legumes. If you choose to eat these foods, it’s best to soak them prior to cooking to maximize nutrient bioavailability.

Focus on quality over quantity. Choose local and organic produce and pasture-raised animal products or wild-caught fish whenever possible, which most closely mimic the foods available to our ancestors via hunting and foraging.

Sit Less and Move (Much) More—Sometimes Intensely

Movement played a major role in daily life for hunter–gatherers. After all, they spent the majority of their time, well, hunting and gathering. They had to exert themselves, and often quite strenuously, to survive: our ancestors sprinted, jogged, climbed, carried, and jumped intermittently throughout the day, on top of walking an average of six miles and running one-half to one mile per day. (21)

In other words, they didn’t sit all day like so many of us do. We spend endless hours working at computers, watching TV, and commuting by car. In fact, the typical U.S. adult is now sedentary for about 60 percent of his or her waking life and sits for an average of six or seven hours every day. (22, 23) Sitting has been called the new smoking, and for good reason: it’s linked to heart disease, insulin resistance, cancer, and the list goes on. What’s more, research has found these same negative health outcomes in those who exercise but still spend the majority of their day seated.

Your ancestral movement action plan:

Stand up. It’s the simplest way to sit less. I recommend standing for half of your day.

Talk a walk. Actually, take lots of walks and regularly engage in other low-intensity activities. Consider walking or bicycling to work, doing your own household chores, and finding a hobby like gardening that, quite literally, moves you. If you can build a daily walk into your workday—parking further away from your office, walking during your lunch break, or walking with your child or a pet after work or dinner—it becomes a habit that’s easy to keep.

Push yourself occasionally throughout the week with bouts of more intense exercise; just don’t overdo it. I recommend a protocol established by my friend and colleague Dan Pardi.

Sleep More and Stress Less

I’m sure if I asked you to conjure up an image of a hunter–gatherer, he or she wouldn’t be lounging lazily on a sofa. Although they were almost always on the move, these people relaxed, too. Our ancestors alternated strenuous and demanding days of physical activity with days of rest, an instinctual response that protected them from injury and fatigue.

Our modern lifestyle is a stark mismatch in this regard. We live in a culture that values productivity and activity above all else and is almost scornful of rest and relaxation. “Resting” for many people means browsing the internet or engaging with some other kind of sleep-sapping, artificial light-emitting electronic device that is anything but restful for the brain and the body. We’ve not only forgotten the value of rest—we’ve forgotten how to do it.

Thus, we’re stressed out. Constantly. Our ancestors experienced stress when fleeing a predator or out on a hunt. But, as I shared above, they punctuated these stressful times with moments of calm. We simply aren’t built for chronic stress, as evidenced by the immense amount of research illustrating that it wreaks total havoc on our bodies.

Your ancestral action plan for R&R:

Sleep soundly, and for seven to eight hours a night. You can’t be healthy without adequate sleep. Period. Check out my steps for beating insomnia and adopting good sleep hygiene.

Manage your stress. There’s no way to completely remove stress from your life, but you can avoid unnecessary stress by learning to say no to projects or commitments you can’t handle, staying away from people who get your blood boiling, and turning off the news (or at least limiting your exposure to it), as examples. To mitigate the harmful effects of the stressors you can’t avoid, try relaxation practices and techniques such as meditation, yoga, and calm breathing.

Prioritize pleasure. Listening to music, playing with your pets, laughing with friends, and spending time outdoors all can help you cultivate more pleasure in your life, and pleasure is the antidote to chronic stress.

Now I’m interested to hear your thoughts. Is your lifestyle in line with that of our ancestors? What changes can you make to your habits to get more in tune with your hunter–gatherer heritage? Comment below and let me know!

The post Ancestral Health: What It Is and How It Can Help You appeared first on Chris Kresser.

Source: http://chriskresser.com February 21, 2019 at 05:57PM

#paleo #recipe #food #delicious #healthy #yum #diet

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glycemicdiet-blog · 6 years ago

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Glycemic Index Diet Plan Review, Foods, and More

Diets based on the glycemic index -- Sugar Busters, the Zone Diet, and Nutrisystem - are more famous than the original “G.I. Diet.”

The glycemic index was designed to help people with diabetes control their blood sugar levels. And what works to control blood sugar, the theory goes, should help you drop extra weight.

Like its better-known children, the glycemic index diet focuses on carbs. It gets a little complicated, but here's the basic idea: Some foods -- like white bread, cookies, and white potatoes -- make your blood sugar rise quickly. On the glycemic index diet, you eat carbs that produce a steadier rise in blood sugar; and the fiber in those foods helps you feel full longer. You're not as hungry, and you feel more satisfied.

Does It Work?

Sticking to a low glycemic index diet may help prevent conditions like diabetes and heart disease.

But it's not certain that this diet can help you lose weight any better or faster than a low-fat, low-carb, generally healthy diet.

One study showed that people on a low-glycemic diet lost more fat than those on a high-glycemic diet with the same calories. Overall, the scientific evidence is mixed and unable to show consistent findings.

What You Can Eat

Foods on the glycemic index diet are scored on a scale of 0 to 100 based on how much they raise your blood sugar level.

High-GI foods (70 or higher): white rice, white bread, pretzels, white bagels, white baked potatoes, crackers, sugar-sweetened beverages

Medium-GI foods (56-69): grapes, spaghetti, ice cream, raisins, corn on the cob

Low-GI foods (55 and under): oatmeal, peanuts, peas, carrots, kidney beans, hummus, skim milk, most fruits (except those listed above and watermelon)

On the diet, you try to eat more foods in the low-GI category, and fewer in the high-GI group.

Level of Effort: Medium

You don't have to do any calorie counting or portion control, and you can eat a pretty varied diet. You also don't need to cut out almost all carbs. You do need to be selective about your carbs, checking the glycemic index value of the foods you eat.

Limitations: The glycemic index diet can be confusing. Just because a food is low on the index doesn't mean it's healthy. And some high glycemic index foods offer a lot of nutrition.

For example, parsnips have a higher glycemic index value (52) than vanilla cake (42).

Also, the diet doesn't offer advice on non-carb foods. It's up to you to figure out how many calories and how much fat you're getting each day. And eating some foods in combination -- like a high glycemic index carb with protein and fat, for example -- can affect how much your blood sugar rises.

Cooking and shopping: You can shop and cook like you normally would, but you need to use ingredients that are low on the glycemic index.

Packaged foods or meals: None are required, but certain programs -- like Nutrisystem -- that follow the glycemic index diet do include packaged meals.

In-person meetings: No.

Exercise: Exercise is not part of this diet.

Does It Allow for Dietary Restrictions or Preferences?

Yes. People who are on vegetarian, gluten-free, and other diets that are restrictive can follow this plan. You can choose foods you like, but you may need to make substitutions.

What Else You Should Know

Your diet needs to be healthy, and that involves more than the glycemic index. Be wary of diets that recommend extreme approaches, like eating a lot of meat or other foods that are high in saturated fat.

Cost: How much you spend depends on where you shop for groceries and the foods you buy. If you join a plan, you will have to pay the cost of packaged food.

Support: Usually you'll do this program on your own. You can get food and menu ideas in books like The Glucose Revolution or Sugar Busters!

What Dr. Arefa Cassoobhoy Says:

Does It Work?

The glycemic index diet is really not a weight loss diet. For people with diabetes who count carbs to manage their blood sugar, this diet will help you choose carbs wisely.

Keep in mind that the glycemic index diet doesn’t cover everything you eat or should eat for a healthy diet. Some higher-glycemic foods are still healthy for you, like sweet potatoes. And some lower-glycemic foods can pack a lot of calories if you eat too many, like nuts.

So while the glycemic index may guide your choice of carbs, you’ll have to decide how much of them to eat. And you’ll have to monitor how much protein and fat you're getting, as well.

There are other diet plans that remove the guesswork by putting all this information together, so those might work better for you. If you are at risk for diabetes, then incorporating the glycemic index may help you keep your blood sugars in check.

Is It Good for Certain Conditions?

It can help if you have diabetes. The American Diabetes Association recommends traditional carb counting for blood sugar control with the glycemic index information to help “fine tune” meal planning.

This diet may also help if you are insulin-resistant or have prediabetes. If you have a combination of high blood pressure, heart disease, high cholesterol, and are overweight, that may include you. Research suggests that people with insulin resistance lose weight more easily on a low-carb diet.

The added benefit of better blood sugar control is you lower your odds of getting complications from diabetes, including heart, eye, and kidney disease.

The Final Word

The glycemic index diet was developed to help people with diabetes manage their blood sugar, and that’s what it’s best for. For those with diabetes or prediabetes, this diet is an important piece in the big picture of taking charge of the food you eat and staying healthy and active.

A glycemic index diet is an eating plan based on how foods affect your blood sugar level.

The glycemic index is a system of assigning a number to carbohydrate-containing foods according to how much each food increases blood sugar. The glycemic index itself is not a diet plan but one of various tools — such as calorie counting or carbohydrate counting — for guiding food choices.

The term "glycemic index diet" usually refers to a specific diet plan that uses the index as the primary or only guide for meal planning. Unlike some other plans, a glycemic index diet doesn't necessarily specify portion sizes or the optimal number of calories, carbohydrates, or fats for weight loss or weight maintenance.

Many popular commercial diets, diet books and diet websites are based on the glycemic index, including the Zone Diet, Sugar Busters and the Slow-Carb Diet.

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your-dietician · 3 years ago

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Which Meal Plan is Right for Me?

New Post has been published on https://metabolincrease.com/which-meal-plan-is-right-for-me/

Which Meal Plan is Right for Me?

by Caitlin H,

Jul 19, 2021

How often have you started a diet with all the best intentions to stick with it, only to find that you don’t enjoy the food, the plan is too rigid, it takes too much work, or it’s just not for you?

The result? You probably get bored with it and end up trying something else — or just give up all together.

It’s called yo-yo dieting, and while it can work in the short-term, it’s unlikely you’ll find the lasting, long-term success you’re looking for.

That’s one thing we don’t want to happen, which is why we believe that the food has to:

Taste great��

“I was so happy that it tasted good, because that made it easier to stick with it,” said customer Mary Chobot, who shed 66 pounds on Diet-to-Go’s Keto-Carb30 plan.

Have lots of variety…

“I’m seeing a lot of new foods. I see combinations. I didn’t know that I enjoyed berries and dried nuts and rice. But it’s good, I enjoy it!” said another customer, Brahim Mellah, who lost 30 pounds in just three weeks on the Balance Plan.

And be convenient…

“I thought, ‘I need delicious food that I’m going to eat…without tracking it [on an app],’” said customer Lauren Vaz, who lost 40 pounds with Diet-to-Go. “I Googled it and [Diet-to-Go] came up with the best-tasting food. And then I saw success stories that looked real, and I saw I could get it seven days a week, that I could substitute out the food I didn’t like, that I could do vegetarian. Plus, it’s really flexible with the vacation holds.”

With hundreds of meal choices on our four menus, there’s always something new and different to enjoy.

Whether you’re looking to lose weight*, decrease your chance of developing Type 2 diabetes or manage the diagnosis, eat healthy, or find convenience, there’s a Diet-to-Go meal plan for that. Below are frequently asked questions — and our expert answers — to help you choose the menu that’s right for you.

Which meal plan should I choose if I have prediabetes or Type 2 diabetes?

For most, the Balance plan is best because it’s designed for weight loss!* Balance meals include plans that average 1,200 calories per day and 1,600 calories per day and are formulated to control for carbs, fat, and protein. Our Balance plan also low in sodium and cholesterol, too. All of these factors are the combination that makes our Balance plan ideal for weight loss* and also offers the most variety while meeting most nutritional needs. For those who specifically require carbs to be limited to 45g or less per meal (usually means meals with fruit are eliminated as options), we also offer our Balance-Diabetes meal plan!

Which meal plan is best for women, and which is best for men?

Balance and Keto-Carb30 are the best for anyone who wants to lose weight* and get the most variety! Our Balance menu includes all meal items also offered on the Balance-Diabetes and Vegetarian menus. By ordering Balance, you are really getting the variety of all three plans. Keto-Carb30 is a low carb-based menu that is also for weight loss and, if it meets your nutrition needs, it’s also a great option!*

What’s the difference between the Balance and Balance-Diabetes plans?

Both plans are 1,200 calories per day and limit carbs, fat, protein, sodium, and cholesterol, which is ideal for weight loss* and a healthy, balanced meal plan. Balance-D specifically limits carbs to 45 grams per meal or less as a hard ceiling, which usually means a meal that’s served with fruit. If you don’t have this specific limitation, Balance is your best option!

Balance is a little more flexible with some meals that can range 45-65 grams of carbs. Balance-D averages 1,400 mg of sodium, and Balance averages 1,600 mg per day. Since the difference is so slight, unless you have a specific health or nutrition need matching those offerings, we suggest you order the Balance plan for the full range of menu options.

Is the vegetarian plan also vegan?

Our Vegetarian menu offers a wide variety of meals created to satisfy! Following ovo-lacto vegetarian, we include dairy, cheese, eggs, fruit, vegetables, and grains. Options to add in seafood meals is provided during menu customization.

Which plan is best if I have food allergies?

Balance includes all the meals from that menu, plus the Vegetarian, Balance-D menus. This gives you the most options to choose from. It can depend on the allergy and your needs so please contact us directly for help.

Which if I want to lose 100 pounds or more? What about if I need to lose less, say 10-50 pounds?

Balance, Balance-D and Vegetarian are calorie-based weight loss plans,* and Keto-Carb30 uses the carb-restrictive weight loss method. They work for all weight loss goals!* Choose the plan that works with your preferences and lifestyle.

What’s the benefit of choosing the Keto-Carb30 plan? What are the challenges?

Keto-Carb30 is very popular for those who find the menu something they can stick to and really enjoy. This menu contains meat, cheese, eggs, and delicious combinations of flavors and sauces. If you stick to it, it can be very effective for weight loss.* It can, however, be restrictive in some ways since you cannot have anything with added or natural sugar or carbs, such as fruit, yogurt, milk, bread, etc.

Which plan is best if I just want to eat healthy and not necessarily lose a ton of weight?

Balance! This menu is so well thought out and follows the health guidelines while also offering the most variety, flexibility, and options with meals.

I don’t really understand portion control. Which plan is right to learn more about that?

Balance! The portions are quite filling and show what we’re meant to eat for a meal. Readjusting by being fed only the right portion size is a very effective way to lose and maintain weight and meet health goals.*

Which plan is best if I need convenience?

Balance! If you just want a healthy meal provided to you that you don’t have to plan out, cook, and prepare for (then also clean up!), this is the plan for you!

Why is Diet-to-Go better than competitors?

Our meals are fully prepared, cooked, and ready to heat and eat. No matter what plan you choose, we have done the planning, shopping, preparing, and cooking all for you! Doesn’t get easier than that! Plus, Epicurious rated Diet-to-Go No. 1 for taste among its competitors, making it more enjoyable and therefore easier to stick with!

Which plan makes sense if I also have a family?

All of our plans can be used while also feeding your family. That’s because we offer flexible schedules and no minimums. Plus, you can stop and restart whenever you need to!

Which plan is the most popular?

Both the Balance and Keto Carb-30 plans are customer’s favorites and are most-purchased because they offer the most variety and options.

If I’ve tried to lose weight on other programs and have been unsuccessful, which plan should I choose?

Balance or Keto-Carb30 because all you have to do is heat and eat! For customers who have tried other plans that haven’t worked, this takes the guesswork out of it, and they can be very successful.

Ultimately, most customers can find success by choosing the Balance Plan, or, if you’re looking for a keto or low-carb option, the Keto-Carb30 is best. For some people with prediabetes or Type 2 diabetes, the Balance-D plan is best. It’s best to consult with your doctor about your nutritional needs to decide if this more restrictive plan is right for you.

————————————————————————————

Author: Caitlin H Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

myDiettogo

by Caitlin H,

May 17, 2018

The result? You probably get bored with it and end up trying something else — or just give up all together. It’s called yo-yo dieting, and while it can work in the short-term, it’s unlikely you’ll find the lasting, long-term success you’re looking for.

That’s one thing we here at Diet-to-Go don’t want to happen, which is why we believe that the food has to:

Taste great…

“I was so happy that it tasted good, because that made it easier to stick with it,” said customer Mary Chobot, who shed 66 pounds on Diet-to-Go’s Keto-Carb30 plan.

Have lots of variety…

And be convenient…

With hundreds of meals, and four menus to choose from, there’s always something new and different to enjoy.

Which meal plan should I choose if I have pre-diabetes or Type 2 diabetes?

For most, the Balance plan is best because it’s designed for weight loss!* Balance meals include plans that are 1,200 calories per day and 1,600 calories per day and are balanced to control for carbs, fat, and protein. It’s also low in sodium and cholesterol, too. All of these factors are the combination that makes our Balance plan ideal for weight loss* and also offers the most variety while meeting most nutritional needs.

Which meal plan is best for women, and which is best for men?

What’s the difference between the Balance and Balance-Diabetes plans?

Is the vegetarian plan also vegan?

Eggs and dairy/cheese are included in our Vegetarian plan, so it’s not specifically vegan.

Which plan is best if I have food allergies?

Balance, because it includes all the meals from that menu, plus the Vegetarian, Balance-D and Keto-Carb30 menus. This gives you the most options to choose from.

Which if I want to lose 100 pounds or more? What about if I need to lose less, say 10-50 pounds?

What’s the benefit of choosing the Keto-Carb30 plan? What are the challenges?

Which plan is best if I just want to eat healthy and not necessarily lose a ton of weight?

Balance! This menu is so well thought out and follows the health guidelines while also offering the most variety, flexibility, and options with meals.

I don’t really understand portion control. Which plan is right to learn more about that?

Which plan is best if I need convenience?

Balance! If you just want a healthy meal provided to you that you don’t have to plan out, cook, and prepare for (then also clean up!), this is the plan for you!

Why is Diet-to-Go better than competitors?

The meals are fully prepared, cooked, and ready to heat and eat. No matter what plan you choose, we have done the planning, shopping, preparing, and cooking all for you! Doesn’t get easier than that! Plus, Epicurious rated Diet-to-Go No. 1 for taste among its competitors, making it more enjoyable and therefore easier to stick with!

Which plan makes sense if I also have a family?

All of our plans can be used while also feeding your family. That’s because we offer flexible schedules and no minimums. Plus, you can stop and restart whenever you need to!

Which plan is the most popular?

Both the Balance and Keto Carb-30 plans are customer’s favorites and are most-purchased because they offer the most variety.

If I’ve tried to lose weight on other programs and have been unsuccessful, which plan should I choose?

Balance or Keto-Carb30 because all you have to do is heat and eat! For customers who have tried other plans that haven’t worked, this takes the guesswork out of it, and they can be very successful.

Ultimately, most customers can find success by choosing the Balance Plan, or, if you’re looking for a keto or low-carb option, the Keto-Carb30 is best. For some people with pre-diabetes or Type 2 diabetes, the Balance-D plan is best. It’s best to consult with your doctor about your nutritional needs to decide if this more restrictive plan is right for you.

————————————————————————————

Author: Caitlin H Diet-to-Go Community Manager

Lifestyle/Wellness

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ayurvedawayoflife · 3 years ago

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Foods that help to control diabetes

For diabetic patients, there is always a conundrum in their minds what to consume and what not to. Many diabetes patients depend on insulin and are seen to neglect a proper diet planning for which their dependency on medicines increases. If you are a diabetes patient, you should try to understand that diabetic health largely depends on the food intake, whether you are consuming the right kind of food in a proper balance or not. It is well established from several researches that eating the right kind of food in a proper amount can control type-2 diabetes mellitus (T2DM) and can even halt prediabetes before it turns into type-2.

Below, we will be discussing what kind of eatables, both vegetarian and non-vegetarian that can be consumed by diabetic people to minimize the dependency on medicines and lowering the risks of diabetes related other complications.

Vegetarian items fit for consumption: It is beneficial to include large portions of green leafy vegetables which may be taken raw or boiled. These help in many different ways. First of all, they contain plenty of essential vitamins, minerals and antioxidants which make us experience freshness and hydration after consumption. Secondly, they help us to fill up our stomach satiating your hunger and abating the urge to intake too much in main course.

Some items fit for raw consumptions are:

Broccoli

Mustard greens

Asparagus

Green beans

Peas

Coriander

Mint

Onions

Fruits: The misconception that fruit intake increases blood sugar levels drastically is ubiquitous. That is why we should understand about Glycemic Index (GI). In simple language, GI is the measure of how quickly an eatable makes your blood sugar (glucose) level rise. So, low GI foods increase your glucose level slowly whereas high GI foods do it quickly. This explains why high GI foods should be avoided or your diabetes will become uncontrollable.

All fruits do not have high GIs. Those fruits can be consumed without any apprehension by diabetic people. Some low GI fruit examples are listed below:

All berries

Apples

Tomatoes

Cherries

Peaches

Grapes

Few other common fruits like bananas, jackfruits, pineapples can be consumed in moderation as these fruits have medium GIs. Over consumption of these medium GI fruits may lead to increased blood sugar levels.

Whole grains and dairy products: Simple carbohydrates break down fast unlike whole grains. Therefore, whole grains should be preferred to other simple carbs like white bread. Brown/wild rice, oats, corn, barley etc. are preferable.

Some researchers suggest that dairy products can also help to stimulate insulin secretions in some type-2 diabetes mellitus patients. However, one should carefully measure the intake amount and should always use skimmed/low-fat milk and plain yoghurt.

Non-vegetarian foods: Fatty fishes like Salmon are prescribed for diabetic people because they contain a handsome amount of essential amino acids like DHA and EPA. Several studies show that DHA is anti-diabetic and reduces fasting blood sugar.

Red meats like beef and mutton are to be kept aside and not to be consumed even in moderation. Studies show that especially the iron present in red meats is responsible for increased insulin resistance in the pancreas.

Boneless chicken can be consumed in moderation along with above-mentioned fatty fishes.

Apart from that you can take Ayurvedic Diabetes Control Medicines. However, we would suggest that you consult with your doctor once. Liwo’s Chini Mukti capsules helps in Type-2 Diabetes cases however its may be helpful in Type-1 diabetes as well if you use it for long term. It is a safe & effective Alternative that helps in managing Blood Sugar Level Naturally.

#health & fitness #ayurvedic medicinediabetes medicine

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publichealthcare99 · 4 years ago

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How To Reverse Prediabetes Naturally With Plant Insulin Product

New Post has been published on https://thebestsolution4u.com/shop/how-to-reverse-prediabetes-naturally-with-plant-insulin-product/

How To Reverse Prediabetes Naturally With Plant Insulin Product

No More Pinpricks! “Plant Insulin” Reverses Type II Diabetes

Watch This Breakthrough Health Bulletin Banned By The Mainstream Media To Discover:

The Hidden Root Cause

How To Reverse Prediabetes Naturally? Of Type II Diabetes That Your Doctor Will Never Tell You About

The Dangerous Side Effects

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The Breakthrough Natural

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How To Reverse Prediabetes Naturally With Plant Insulin Product

Plant Insulin Sugar Balance – as the name seems to quite clearly suggests – is an all-new dietary supplement that seeks to address the root cause of diabetes in the body. According to the official website, the supplement seeks to regulate one’s unhealthy blood pressure and manage blood sugar levels by helping in the efficient release of insulin.

Some of the other benefits associated with this supplement include:

It seeks to help in the faster burning of fats and triglycerides that may have accumulated in one’s system over the years.

It contains certain active ingredients that have been shown to boost the body’s natural metabolic capacity, which allows for efficient sugar breakdown.

The product is totally natural and does not contain any chemically derived agents that may affect one’s body later down the line.

Plant insulin is a natural dietary formula framed with all-natural and plant-based ingredients. The plant extracts include a subtle amount of required essential nutrients that are known to be the elementary needs of the body.

Every nutrient plays a vital role in the body, as it helps you stay active and let your body organs function properly. We hear, many people around the world suffer from diabetes, what happens to their body? what do they need to have their internal organs healthy?

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So, before proceeding to the Plant Insulin Supplement, let us see how it helps people with type 2 diabetes to have balanced blood sugar.

People with type II diabetes are said to be insulin resistant and it is known to be the most common type of diabetes.

How To Reverse Prediabetes Naturally With Plant Insulin Product

What Are The Causes Of Type 2 Diabetes?

Insulin produced by your pancreas turns out to be of no use in the body. As it helps the absorption of glucose generated by the food. Eventually, the glucose starts to build up in the body that leads to high blood sugar.

What Could Be The Symptoms For Diabetes?

The most common symptoms include feeling to pee a lot, being thirsty often, numbness in your hand and feet, feeling of fatigue, feeling hungry, and excessive weight loss.

Although the above-mentioned symptoms are common, yet it is highly recommended to consult health professionals and take properly prescribed medication.

On the contrary, Plant Insulin as said above is a natural supplement that is plant-based formula free from any side effects. You may take the supplement twice a day for greater effectiveness. The product is 100% natural and super effective for people with diabetes.

Plant Insulin Review

Plant Insulin is a herbal formula that is based on plant extracts sourced from the native areas of the components. Each ingredient contains an enormous amount of nutrition that works efficiently to help maintain blood sugar balance.

All the ingredients are brought into the laboratory in pure form to be analyzed and prepared. The product is checked at the end of each phase against the set quality standards before it is forwarded.

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How To Reverse Prediabetes Naturally? Why Choose Plant Insulin?

Commonly, type II diabetes is recovered by the proper medication and restriction from excessive sugar intake. However, many people are unaware of naturopathy and its benefits that are pure and exclusive of the side effects.

You might still inquire about the product and how it works so efficiently, so, below is the list of commonly asked questions. Such as, Is the product and company reliable? Does it contain any side effects? For how long one has to consume it for better results? Do I need to alter my diet plan along with taking this supplement?

As far as Plant Insulin is concerned, and the name suggests, the supplement helps the plantation of insulin eradicating the resistance in individuals with diabetes. It works on the mechanism of figuring out the real cause and infusing the needed components through natural components.

Hence, there have no side effects reported by the consumers yet, in order to achieve goals of controlled blood sugar, you are suggested to have a regular intake of supplements.

What are the ingredients of Plant Insulin?

Plant Insulin is a blend of several plant-based extracts that are scientifically proven to controlled high blood glucose levels in the blood.

Astragalus root extract: it is a well-known herb that is deemed as helpful for people in lowering high blood sugar.

Balloon flower root extract: it has various benefits, however, its utmost advantage is its’ anti-inflammatory property.

Eleuthero root extract: it has proven to be a smart agent for plunging down high blood sugar levels, blood lipid, and insulin absorption.

Lycium berry extract: it has traditionally been used in various medicines to treat a range of health issues such as blurry vision, abdominal pain, dry cough, and headache. With time, a study has revealed its utmost benefits include anti-aging property.

Milk thistle seed extract: it is discovered to be therapeutic to help manage type II diabetes. It works the same as many other diabetic medicines do for people with diabetes.

Schizandrae Chinese fruit extract: it is a component also known to be improving life conditions such as increasing life span by refining immunity.

Shepherd purse stem extract: it is a potent ingredient in the mixture due to its ability to balance blood sugar and strengthening the heart.

Solomons seal root extract: it has been used in various medicine due to its ability to regulate high blood sugar.

White mulberry leaf extract: it is used in the form of powder, and is known for its’ capacity to drop fasting sugar levels.

Wild yam root extract: various studies concluded it to be a fruitful element for lowering blood sugar levels.

What Are The Advantages Of Plant Insulin?

The blend contains a wide range of benefits for people with diabetes along with improving overall health.

It is 100% natural and free from additives or harmful substances.

It will save you from the side effects of pharma medicines prescribed by your doctor

It is a natural breakthrough that reverses the high blood sugar safely

It contains many advantageous plant extracts that are scientifically proven to help you lower blood sugar and maintains overall health.

How To Reverse Prediabetes Naturally With Plant Insulin Product

Click Here To Check Out More Plant Insulin Benefits Here

Where Can You Purchase Plant Insulin?

Plant Insulin can only be accessed through the official website of the company. you may not find it on any Walmart or e-commerce website. In the meanwhile, the company offers discounted prices and special offers that can be availed through online visit and purchase.

Below are some packages that are shared by the sellers.

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Although the company assures 100% guaranteed outcomes of Plant Insulin Supplement, however, if you feel unsatisfied with the product you may 180-day money-back guarantee. How else would you be sure about the authenticity and reliability of the product?

Note: Plant Insulin Supplement Can Be Bought From The Official Website Only!! All The Links Given In The Content Are All Official Plant Insulin Website Links!

Plant Insulin Reviews Final Verdict:

To conclude, Plant Insulin is a natural formulation based on plant extracts that are supper efficient in dipping down high blood sugar. It has other numerous benefits for the heart, brain, and overall health.

Regular consumption along with your prescribed medication will improve your life span and immunity by controlling high blood sugar.

Click Here To Visit The Official Plant Insulin Website To Order

Frequently Asked Questions

How To Reverse Prediabetes Naturally? How Do I Take Sugar Balance?

As a dietary supplement, adults should take one (1) vegetarian capsule 3 times daily with meals, or as directed by a healthcare professional. It’s always a good idea to drink lots of water throughout the day when using SugarBalance.

Can I Take Sugar Balance With My Current Prescription?

While our products’ individual ingredients have been extensively reviewed by experts, we do recommend you consult your primary physician as they will know what’s best for your individual case.

Where Is Sugar Balance Manufactured?

Our products are made in a U.S.A facility that meets all FDA guidelines.

Are There Any Side Effects?

To date tens-of-thousands of people have tried SugarBalance and we have never had a serious side effect reported. That being said, we always recommend consulting with a doctor before starting any new supplement.

Will You Sell/Share My Information With Third Parties?

We will NEVER share or sell your information to any third parties, ever.

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All orders are shipped within 24 hours (Monday-Friday), and should reach you within 5-7 business days.

What Are The Terms Of Your Guarantee?

Our products come with a 180 Day, 100% Money Back Guarantee. That means if you change your mind about your decision at any point in the next two months – all you need to do is email us and return your order, and we’ll refund your purchase.

How To Reverse Prediabetes Naturally With Plant Insulin Product

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webmarket01 · 4 years ago

Text

40 Tips for Men Who Want To Lose Weight After 40 | Eat This Not That

New Post has been published on https://weightlosshtiw.com/40-tips-for-men-who-want-to-lose-weight-after-40-eat-this-not-that/

40 Tips for Men Who Want To Lose Weight After 40 | Eat This Not That

At 20, hitting the gym a few times a week and eating the occasional vegetable was enough to keep those abs chiseled. At 30, muscle definition was like a pair of Yeezys: hard to come by, but not exactly a pipe dream. And at 40, a friend mentions splitting dessert, and you’re in dad bod territory before you know it.

Unfortunately, as we get older, our metabolisms have the tendency to take a vacation, grinding to a screeching halt and making it feel like weight gain and a bloated belly are inevitable conclusions. Research suggests that our testosterone levels tend to decline as we round the corner toward middle age, taking our metabolisms along for the ride. In fact, research published in the Journal of Clinical Endocrinology & Metabolism reveals that providing testosterone supplementation over just a three-month period raised men’s basal metabolic rate by as much as 13 percent.

Even if testosterone replacement therapy isn’t in the cards, there are still plenty of ways to combat those hormonal changes that often accompany middle age, revving your metabolism and bringing your long-lost muscle definition back with it. Following our 40 tips for men who want to lose weight after 40 can get you back in shape in a hurry—and when you’re ready to turn your body into a lean, mean, fat-burning machine, make the 55 Best Ways to Boost Your Metabolism part of your routine!

Start Your Meal With an Apple

An apple a day keeps the weight gain at bay. A medium-sized apple packs about 4.5 grams of filling fiber—that’s about 12 percent of men’s RDA—and may be an effective edible solution for fending off the uncomfortable gas and bloat that would otherwise keep you sidelined. Apple peels are loaded with pectin, a fiber that research published in Anaerobe reveals to be effective at boosting healthy gut bacteria, including lactobacillus and bifidobacteria, which can help rev your metabolism. Red apples are also packed with quercetin, a phytochemical that can help reduce arthritis-related joint pain, and resveratrol, which is good for fighting belly fat.

Wake Up Earlier

The early bird catches the worm, especially when it comes to weight loss. Research conducted at Northwestern University reveals that catching some early morning sunlight was correlated with a significantly lower BMI when compared to people who caught some sun later on. And getting in some exercise on the early side may also help normalize your circadian rhythms, making it easier to get enough metabolism-boosting rest. Even better, research suggests that early birds tend to be more optimistic and have less stress than their nocturnal counterparts, potentially reducing your levels of stress hormone cortisol, which can trigger belly fat storage.

Those meals wolfed down in the car are doing no favors for your metabolism; slow and steady really does win the race, particularly for those over 40. Research published in the BMJ journal reveals that eating slowly not only increases satiety, it also can help regulate the hormonal response in your gut, making it easier to curb those cravings and keep the pounds from piling on.

Pump Some Iron

The easiest way to lose weight after your 40th is by adding some weight training to your routine. Researchers at the Harvard School of Public Health discovered that just 20 minutes of weight training a day slashed men’s risk of abdominal obesity as the years passed, while performing the same amount of cardio had no such benefit. Packing on some muscle can also make you less prone to falling, reducing your risk of a debilitating fracture. Fuel up for your workouts and enjoy stronger muscles by adding the 29 Best-Ever Proteins for Weight Loss to your menu.

Bulk Up on Bone Broth

Spike soups, smoothies, and stews with bone broth, and you’ll be sipping your way to a slimmer body in no time. Bone broth is a good source of glucosamine, which can help target the inflammation that’s causing the numbers on the scale to go up year after year. In fact, research published in PLoS One reveals that middle-aged adults struggling with their weight who added glucosamine supplements to their routine slashed the biomarkers of inflammation in their system by nearly a quarter. Bone broth is also packed with amino acids that can help repair the lining of your digestive tract, further reducing inflammation and promoting the growth of healthy gut bacteria, which can boost your metabolic rate.

Enjoy Some Pomegranate

Snacking on some pomegranate can have you feeling lighter in no time. Research published in BMC Complementary & Alternative Medicine reveals that rats who were fed a high-fat diet in conjunction with pomegranate supplements lost more weight and body fat while restoring serum lipid levels and reducing oxidative stress in the brain. Studies also suggest that antioxidant-rich pomegranate can help reduce LDL cholesterol and lower blood pressure, increasing blood flow and lowering your risk of erectile dysfunction.

Eat Some Eggs

Starting your morning with some protein-packed eggs can help you shed that spare tire before you know it. A study published in the International Journal of Obesity reveals that middle-aged study participants who started their day with eggs lost more weight than those who kicked things off with a similarly caloric, high-carb breakfast. If you’re worried that adding some eggs to your meal plan will raise your cholesterol, don’t be; recent research shows that most people can safely consume up to three eggs each day without adversely affecting their cholesterol. In fact, scrambling 1-3 eggs per day resulted in an improved cholesterol profile!

High-fat foods, like nuts, can often feel off-limits to those eager to lose weight, but that doesn’t mean you should shun then from your menu. A study conducted by researchers at Reina Sofia University Hospital found that, over the course of a 28-day observation, study participants who ate a diet rich in monounsaturated fats (like those found in nuts) improved their insulin sensitivity and put on less belly fat than subjects whose meals were rich in saturated fats and carbohydrates. Nuts are also good sources of protein and fiber, which can help keep you full and fend off food cravings for longer than your average carbohydrate-rich meal.

Grill Up Some Salmon

Think of salmon as your secret weapon when it comes to losing weight after 40. Research published in Scientific Reports reveals that mice whose high-fat diets were supplemented with omega-3-rich fish oil put on less weight and less belly fat and enjoyed lower fasting glucose and insulin levels than a group fed the same foods, but without the omega-3s; they even burned more calories. For those concerned about their mental fitness as the years pass, fish oil provides an added benefit: research has linked the consumption of omega-3s to reduced rates of dementia, and their anti-inflammatory properties may help slow the progression of degenerative bone disease and arthritis. Fill up without filling out your waistline by making the 20 Healthy Fats That Help You Get Slim part of your regular routine.

Dress Your Salad With Vinegar

It’s time to ditch those high-fat salad dressings and start eating your veggies like a grown-up. Luckily, the solution to your dressing dilemma is both delicious and simple, even for relative kitchen noobs: just opt for some olive oil and vinegar instead. A study published in Bioscience, Biotechnology, and Biochemistry in 2009 found that, over a 12-week period, obese study participants who added vinegar to their diet shaved off more belly fat and total weight than the study’s control group.

Grab Some Garlic

Grabbing a garlic-packed meal on a first date? Rookie move. Grabbing some garlic when you’re trying to lose weight over 40? Great idea. Garlic is a good source of allicin, which can reduce the level of cortisol in your bloodstream, thus reducing your risk of storing excess belly fat. Researchers in Korea have also found that supplementation with garlic helped mice fed a high-fat diet lose more weight and body fat while improving their liver health over just seven weeks.

Snack on Some Carrots

A few crunchy carrots on your menu could be the very catalyst you need for serious weight loss as you age. Carrots are a great source of beta-carotene, a potent antioxidant that has been linked to reduced obesity-promoting inflammation. The results of the Age-Related Eye Disease Study reveal that beta-carotene is also an effective means of combating age-related macular degeneration, improving the health of your eyes as you shave off the pounds.

Chow Down on Chia Seeds

The secret to staying slim after 40? Making chia seeds a regular part of your routine. Research published in the European Journal of Clinical Nutrition reveals that adding chia seeds to bread reduced the elevation of post-meal blood sugar levels. As the amount of chia seeds increased, subjects’ blood sugar went down accordingly, paving the way for reduced hunger and less weight gain. Chia seeds are a particularly good choice for vegans and vegetarians; their omega-3 content can reduce inflammation and promote weight loss in those who shun seafood.

While most high-sugar foods aren’t exactly weight loss-friendly, bananas are a welcome exception to that rule. Research published in Nutrition & Metabolism found that study subjects with prediabetes who added inulin, a prebiotic fiber found in bananas, to their diet enjoyed greater weight and belly fat loss than those who missed out. Their blood sugar levels also stabilized after an inulin-rich meal, keeping those food cravings at bay. Studies have also linked the consumption of prebiotic fibers to increases in beneficial gut bacteria, increasing your metabolism and boosting your immune system, too. Need something to pair with that banana? Try our 36 Top Peanut Butters—Ranked!!

Eat Some Tomatoes

You say tomato, I say to-mah-to, but doctors say that these flame-colored fruits are a prescription for better health. Tomatoes are one of the best sources of the carotenoid pigment lycopene, which researchers at Taiwan’s China Medical University have linked to reductions in waist circumference and overall body fat. Just make sure you’re opting for fresh tomatoes and don’t try to achieve the same results from ketchup; the four grams of sugar you’ll get in every tablespoon are likely to have the numbers on the scale moving in the wrong direction.

Skip the Salt Shaker

Your penchant for savory snacks could be standing between you and that cut physique you’re after. Scientists at the Max Delbrück Center for Molecular Medicine found something surprising when studying the effects of salt intake: When given extra sodium in their foods, study subjects didn’t become thirstier, as researchers believed they would. In fact, they drank less water and were hungrier after their salty snacks. Unfortunately, while their high-sodium diet didn’t increase their thirst, as expected, it still made them retain water. So if weight loss is on the agenda, skip the salt.

Bring On the Beets

When it comes to shedding those nagging pounds around your waist, beets can’t be beat. Beets derive their crimson hue from betaine, a pigment known for its anti-inflammatory properties and metabolism-boosting effects. Even better, a review of research published in Nutrients found links between beet consumption with a reduction in type 2 diabetes risk, as well as a reduction in arterial plaque, slashing your risk of high blood pressure and stroke every time you dig in.

Put a Cherry on Top

Middle age and a ballooning belly tend to go hand-in-hand, but adding some tart cherries to your regular routine can help you ditch that jiggle around your middle. Researchers at the University of Michigan discovered that, over the course of a 12-week study, rats fed a high-fat diet supplemented with tart cherries had nine percent less body fat than those fed the high-fat diet alone. Tart cherries may also help keep you active as you age, thanks to their wealth of anthocyanins, antioxidant compounds that can reduce inflammation and joint pain.

Watch Out For Trans Fat

When you’re trying to lose weight after 40, calories aren’t the only things that count. Researchers at Wake Forest University found that monkeys fed a diet containing eight percent trans fat over a six-year period increased their body fat percentage by a whopping 7.2 percent, while the bulk of that fat went to their bellies, increasing their risk of chronic disease. While the World Health Organization (WHO) launched a global initiative called REPLACE in May 2018 to eliminate artificial trans fats (in the form of partially hydrogenated oils) from all packaged foods by 2023, this progressive rule doesn’t apply to restaurant meals. Luckily, you don’t have to cut out fat completely to enjoy steady weight loss; just avoid these 40 Meals You Should Never Eat After 40 and reach for these 20 Healthy Fats to Make You Thin instead.

Make Some Sweet Potato Fries

Carbs aren’t off-limits just because you’re over 40 and eager to slim down; in fact, baking up a batch of sweet potato fries can help you indulge those carb cravings in a healthy way while shaving off that extra weight. Sweet potatoes are a good source of resistant starch, which researchers at the University of Colorado, Denver have found effective at reducing body fat, particularly harmful belly fat. Sweet potatoes are also loaded with inflammation-fighting beta-carotene, keeping you healthy and active well into your golden years.

Add in Some Intervals

Don’t slog through another ineffective and repetitive cardio workout; add some interval training to your routine and you’ll be slimmer before you know it. A recent ACE Fitness study divided participants into three groups: a non-exercise control group, a HIIT (high-intensity interval training) group, and a moderate-intensity resistance training group. Researchers found that while body fat percentage decreased significantly for both resistance-exercise groups, systolic blood pressure and harmful LDL cholesterol decreased significantly in the HIIT group only.

Fill Up on Fiber

Fill up and slim down by loading your diet with fiber; it might just slash your cancer risk, too. A study conducted by scientists at Wake Forest Baptist Medical Center reveals that over five years, every 10-gram increase in soluble fiber slashed study participants’ visceral body fat by 3.7 percent. Those who were physically active were even luckier, shaving off twice that amount of chronic disease-promoting visceral fat. A more regular digestive tract also reduces your risk of developing colon cancer, the third deadliest form of non-skin cancer.

Sip Some Rooibos

Swapping out your usual coffee in favor of some rooibos tea could be the key to ditching those extra pounds creeping on in middle age. Rooibos is packed with aspalanthin, a flavonoid that can help reduce the amount of stress hormones in your bloodstream, thus slashing the amount of belly fat your body stores. Researchers at the Nelson Mandela Metropolitan University have also found the polyphenols in rooibos tea effective at protecting against skin changes that can spur the development of wrinkles, helping you continue to look as young as you feel. Rooibos isn’t the only fat-fighting tea out there; the 21 Best Teas For Weight Loss will have you looking leaner before you know it.

Bust Out the Blueberries

Snacking smarter is essential when you’re trying to shed those stubborn extra pounds after your 40th, but luckily, that doesn’t mean your food choices have to be bland. Adding some blueberries to your diet can help you lose weight and may even make those less-than-healthy food choices have less of an impact on your waistline. Research published in the Journal of Nutrition suggests that the anthocyanins in blueberries may help reduce the impact of high-fat and carb-heavy foods, as well as reducing inflammation throughout the body that can cause pain and may contribute to your risk of obesity.

Make Whole Grains a Priority

Swapping out those refined carbs in favor of whole grains will make it a whole lot easier to ditch those not-so-lovely love handles and get your weight where you want it to be as you get older. A study conducted at Tufts University reveals that consumption of three or more daily servings of whole grains a day reduced study participants’ disease-promoting visceral belly fat by as much as 10 percent. Whole grains also pack more fiber than their refined counterparts, keeping you full and promoting the growth of healthy, metabolism-boosting bacteria in your gut.

Fill Up on Folate

Loading your diet with folate can help you unload those extra pounds in a hurry. Research published in the British Journal of Nutrition reveals that folate, a B vitamin found in foods such as spinach, broccoli, and beans, increased morbidly obese study subjects’ weight loss by as much as 28 percent over a one-year period. Folate has also been deemed effective at reducing atherosclerosis risk, improving blood flow throughout the body, reducing your risk of erectile dysfunction as you age.

Turn Up the Heat

Hot peppers make for a hot body. The results of a study conducted at Maastricht University reveals that supplementation with 2.56 milligrams of capsaicin, which gives spicy foods their heat, significantly boosted the fat-burning ability in test subjects. Even better, it did so without increasing subjects’ blood pressure, making it a potentially safe and effective weight loss treatment for those at risk for hypertension.

All Hail Kale

We know, kale is about as overhyped as Jennifer Lawrence, but that doesn’t mean you should ignore its benefits when it comes to your weight. A review of research published in PLoS Medicine reveals that study subjects who consumed the most fruits and vegetables, including leafy greens such as kale, over a 24-year period were the ones least likely to become overweight or obese. Better yet, research reveals that consuming just two servings of leafy greens on a daily basis reduced brain aging by a whopping 11 years when compared to people who ate little to no vegetables. Turbocharge your weight loss by making the 26 Foods That Melt Love Handles part of your diet, too.

Run it Off

You don’t have to be a marathon runner to enjoy some serious weight loss; just a few jogs a week can make you slimmer in no time. A study conducted by researchers at Duke University reveals that jogging just 12 miles a week yielded significant reductions in belly fat for study subjects. Luckily, jogging is one of the few activities that you can do almost anywhere for a major calorie burn. A 175-pound man can expect to torch upwards of 441 calories per hour while running at a leisurely pace.

Snack on Some Sardines

Sure, sardines aren’t exactly the world’s sexiest food, but they could be the key to a leaner body as you age. Sardines are an amazing source of non-dairy calcium, helping you build strong bones as you shed weight. Research published in the British Journal of Nutrition reveals that overweight and obese middle-aged study subjects with calcium deficiencies who were provided calcium supplementation lost approximately 13.2 pounds over the course of the 15-week test period, while the control group shed just two.

Indulge Your Inner Chocoholic

Ditching dessert isn’t the only way to lose weight; in fact, adding some chocolate to your menu may actually help you reach your weight loss goals. Researchers at Louisiana State University discovered that when fermented in the digestive tract, chocolate takes on anti-inflammatory properties that can help improve insulin sensitivity, spurring weight loss and promoting heart health.

Make Beans a Diet Staple

Instead of slapping another burger on the grill, opt for some beans as your protein of choice. Beans are an excellent source of protein, fiber, and resistant starch, which can help reduce unhealthy, organ-enveloping visceral fat, slashing your risk of health issues such as heart disease and diabetes with every bite. Research published in Nutrients also reveals that study subjects who ate black beans had lower insulin levels after their meal than those who consumed a comparable amount of antioxidants and fiber from another food source.

Dip Into Calcium

Strengthen your bones and enjoy more weight loss by adding some additional calcium to your meal. A study published in the Journal of Nutrition reveals that overweight study participants on a high-dairy, calcium-rich diet lost more visceral fat than those who ate moderate or low amounts of dairy. For those sticking to a vegan or lactose-free diet, dairy isn’t the only way to achieve this result; the 20 Calcium Rich Foods That Aren’t Dairy will help you shed the pounds and build strong bones.

Eat More Often

Waiting until you’re famished to eat could be the reason you’re having a hard time losing weight. When you’re hungry, it’s harder to make good food choices, and that little voice inside your head telling you that a box of donuts is a sensible choice often gets louder than the one telling you to stick to salmon and salad. Eating more frequently can also help prevent metabolic lulls, keeping your body working like a well-oiled machine to burn off those extra calories and maintain your energy.

Grab Some Grapefruit

Grab some grapefruit and watch those extra pounds melt away. A study conducted at Vanderbilt University reveals that obese adults who sipped a half-cup of pure grapefruit juice before meals lost an average of 15 pounds over a 14-week study period and enjoyed greater decreases in cholesterol and appetite than those who consumed an equal amount of water. A study by Texas A&M University also found grapefruit effective at building bone strength, making it easier to avoid an osteoporosis-related injury as you age. Researchers say it’s because grapefruit juice (as well as orange juice) increases antioxidant levels, which testosterone lowers, which therefore helps protect bone cells.

Skip the Binge Watching

A TV binge can be just as bad for your waistline as a food binge. A study published in the American Journal of Clinical Nutrition reveals that people who eat in front of the TV consume as much as ten percent more food than those who eat more mindfully. Scarier still, one study suggests that, for people over 25 years old, every hour of TV watched shaves 22 minutes off their life expectancy.

Sleep It Off

One of the easiest ways to shave off the pounds that seem to pile on with every passing year is something you do every day: sleep. According to the CDC, one-third of adults aren’t getting the recommended amount of sleep, putting themselves at an elevated risk for weight gain, heart disease, and even death. A study of 60,000 adults conducted over a 16-year period reveals that those who got in five hours of shut-eye or less each night increased their risk of gaining 30 pounds during the study by as much as 30 percent when compared to their better-rested counterparts. Getting too little sleep also increases the amount of hunger hormone ghrelin in your bloodstream, making it more likely you’ll turn to high-calorie processed foods for a quick hit of energy.

Bring on the Blackberries

Breaking out some blackberries can help break you out of your weight loss rut. Blackberries get their distinctive hue from antioxidant pigments called anthocyanins, which can reduce obesity-promoting inflammation and joint pain. Blackberries are also a good source of resveratrol, which can help you shave off that belly fat and has even been shown to reduce the risk of dementia.

Ditch the Junk

Once 40 rolls around, you’re undeniably a full-blown adult, so why are so many of us still eating like kids? Sure, you may promise yourself that you’re keeping those chips or cookies in your kitchen for when company comes over, but odds are, you’ll end up eating them yourself and find yourself facing down those extra pounds on the scale. In fact, researchers at Cornell found that people who kept junk food out in their kitchen were significantly heavier than those whose homes were full of healthier snacks. You don’t have to eat perfectly all the time, but making sure your cabinets aren’t loaded with the very foods making you fat can make a major difference.

Make Your Home a Stress-Free Zone

Your home is your castle, but only you can decide how your reign in the Kingdom of Chiseled Abs and Better Health plays out. The good news? Trying to limit stress on the home front may help you fight back against that midlife weight gain. Minor changes, like exercising while you watch TV, keeping work out of the bedroom, and unplugging for a few hours every day can yield major results. If you want to go pro in terms of your relaxation, try meditating. Research conducted at the University of California, San Francisco found that overweight subjects who implemented some mindfulness exercises into their regular routine had less cortisol in their bloodstream and reduced both their weight and belly fat. Start on the path to a stress-free life today with the 20 Ways to Strip Away Stress!

No-Diet Weight Loss—Guaranteed!

Look, feel and live great while getting on the path to better health with the new Eat This, Not That! Magazine

This content was originally published here.

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ebenpink · 6 years ago

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Ancestral Health: What It Is and How It Can Help You https://ift.tt/2Nn7qeX

Chronic Disease Is Common, But It Isn’t Normal

Nearly six million Americans are currently living with Alzheimer’s. (2)

More than 100 million Americans have either prediabetes or diabetes. (3)

Some 50 million people in this country have an autoimmune disease such as Hashimoto’s, rheumatoid arthritis, or multiple sclerosis. (4)

One-third of Americans suffer from high blood pressure, with some statistics suggesting that hypertension may actually affect half of all U.S. adults. (7, 8, 9)

Mismatch: Why Your Health Is So Different From Your Ancestors’ Health

So what happened? How did the majority of us go from being naturally inclined toward health to being seemingly guaranteed at least one debilitating diagnosis?

In a word: mismatch—between our genes (hardwired genetic programming), our physiology, and our biology on the one hand and the modern environment we’re living in on the other.

Back in Balance: The Basics of an Ancestral Lifestyle

Eat Real, Nourishing, High-Quality Foods

Here’s your ancestral diet action plan:

Exercise caution with grains and legumes. If you choose to eat these foods, it’s best to soak them prior to cooking to maximize nutrient bioavailability.

Sit Less and Move (Much) More—Sometimes Intensely

Your ancestral movement action plan:

Stand up. It’s the simplest way to sit less. I recommend standing for half of your day.

Push yourself occasionally throughout the week with bouts of more intense exercise; just don’t overdo it. I recommend a protocol established by my friend and colleague Dan Pardi.

Sleep More and Stress Less

Your ancestral action plan for R&R:

Sleep soundly, and for seven to eight hours a night. You can’t be healthy without adequate sleep. Period. Check out my steps for beating insomnia and adopting good sleep hygiene.

The post Ancestral Health: What It Is and How It Can Help You appeared first on Chris Kresser.

from Chris Kresser https://ift.tt/2SSnE5P via IFTTT https://ift.tt/2Nj3LyX

#IFTTT #Blogger

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hazehgrace · 4 years ago

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A Simple Key For GlucoFlow Blood Sugar Supplement Unveiled

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gordonwilliamsweb · 5 years ago

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New Year, new rules

Celebrate the new you with a tasty red wine—it’s a welcome component in your Mediterranean diet. (For Spectrum Health Beat)

Maybe you want to decrease those sugar cravings, or just keep your blood sugar in balance. Maybe you’ve decided it’s high time to lose some weight.

No matter your motivation for eating right in the New Year, you can succeed—you just need some tried-and-true strategies to help you along the way.

The best way to start is by learning how to follow a low-inflammatory, low-glycemic Mediterranean Diet.

Put these 11 strategies to the test

1. Portion your plate

Counting carbs and calories and calculating the glycemic index of foods can be complicated, so there’s a simple trick to help you right-size your portions right away.

Start with a 9- to 10-inch plate. Fill half the plate with a leafy salad, greens and your favorite veggies. The important thing to remember is you must fill half the plate with these items before you put anything else on it.

Next, fill one-fourth of the plate with lean protein such as lean meat, salmon or fish, tofu or vegetarian protein, eggs, cheese, chicken, lentils or beans.

Now fill the remaining one-fourth with slow-release, complex carbohydrates such as sweet potatoes and whole grains—brown rice, quinoa, whole grain pasta, bread and such. Remember that you want to fit this into one-fourth of the plate, nothing more. This makes for perfect, built-in portion control.

2. Even your eating

Eat every three to four hours and space your carbohydrates out evenly throughout the day. This will keep your energy level up and your blood sugar steady.

Under-eating sets you up for overeating later in the day because it changes your hunger hormones.

Include some protein, complex carbs and good fat at each meal.

3. Skip juice, sweetened drinks

Did you know it takes three large apples to make a 12-ounce glass of apple juice? You might never consider eating three apples in one sitting, but it’s too easy to drink this amount in juice—and it piles on the carbs and calories.

Instead, opt for one apple and then drink a glass of water—you’ll feel fuller for longer and your body will reap the benefits.

4. Power snack

Remember to include some protein and good fat with that complex carb. It gives you longer-lasting energy and keeps you feeling fuller.

Some great pairings: whole grain crackers with string cheese or hummus, an apple with peanut butter, trail mix with pistachios, or almonds and dried fruit.

5. Zero in on carbs

You don’t need to cut out all the carbs, because they’re essential for your brain and nervous system. You may, however, need to eat a little bit less—maybe two-thirds the usual amount.

Keep a half-cup measuring cup, or serving spoon, to help bring down those portions of potatoes and pasta. And remember to follow the quarter-plate rule.

Talk to a dietitian or diabetes educator, as they can help you set up an individual eating plan. A woman should eat about 30 to 45 grams of carbs per meal, on average, while a man should eat about 45 to 60 grams per meal.

6. Eat the Mediterranean way

With its emphasis on fresh seasonal food, produce and heart-healthy olive oil—and even a little red wine—the Mediterranean Diet is a great choice for people with prediabetes and diabetes.

This style of eating can help with blood sugar control and heart disease, according to the American Diabetes Association.

Studies show it is a sustainable diet that people are more likely to stick to, as compared to the yo-yo dieting, deprivation and binging that’s common to fad diets.

7. Swap out your oil

Try a healthier oil such as olive oil, canola oil, nuts, seeds and avocados.

It’s quite simple: A quality olive oil and a tasty balsamic vinegar make the best vinaigrette for salads.

8. Always include lean protein

That’s right—remember to include lean protein in all your meals and in your afternoon snack.

Carbohydrates alone will last about one to one-and-a-half hours. But when you add some protein like almond butter to your cinnamon raisin whole grain English muffin, for instance, it may hold you for three to four hours.

9. Feast on fiber

Fiber helps lower blood sugar and speed up weight loss. It also keeps you full, crushing that compulsion to go back for second servings loaded in processed carbs.

10. Whole wheat, not white

Thinking about white rice and white pasta? Let that thought go and then head for the whole grains.

A Harvard study showed that a person who has five or more servings of white rice per week increased their chances of developing diabetes, while a person who has three or more servings of brown rice will actually decrease their diabetes risk.

11. Bolster your breakfast

Skipping breakfast can set you up for overeating later in the day.

Always include some protein at breakfast to set your hunger hormones and keep you fuller longer.

Some great breakfast proteins include Greek yogurt, eggs, peanut butter, walnuts and turkey sausage. And don’t forget to eat some oatmeal, too.

New Year, new rules published first on https://nootropicspowdersupplier.tumblr.com/

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michellelinkous · 5 years ago

Text

New Year, new rules

Celebrate the new you with a tasty red wine—it’s a welcome component in your Mediterranean diet. (For Spectrum Health Beat)

Maybe you want to decrease those sugar cravings, or just keep your blood sugar in balance. Maybe you’ve decided it’s high time to lose some weight.

No matter your motivation for eating right in the New Year, you can succeed—you just need some tried-and-true strategies to help you along the way.

The best way to start is by learning how to follow a low-inflammatory, low-glycemic Mediterranean Diet.

Put these 11 strategies to the test

1. Portion your plate

Counting carbs and calories and calculating the glycemic index of foods can be complicated, so there’s a simple trick to help you right-size your portions right away.

Next, fill one-fourth of the plate with lean protein such as lean meat, salmon or fish, tofu or vegetarian protein, eggs, cheese, chicken, lentils or beans.

2. Even your eating

Eat every three to four hours and space your carbohydrates out evenly throughout the day. This will keep your energy level up and your blood sugar steady.

Under-eating sets you up for overeating later in the day because it changes your hunger hormones.

Include some protein, complex carbs and good fat at each meal.

3. Skip juice, sweetened drinks

Instead, opt for one apple and then drink a glass of water—you’ll feel fuller for longer and your body will reap the benefits.

4. Power snack

Remember to include some protein and good fat with that complex carb. It gives you longer-lasting energy and keeps you feeling fuller.

Some great pairings: whole grain crackers with string cheese or hummus, an apple with peanut butter, trail mix with pistachios, or almonds and dried fruit.

5. Zero in on carbs

You don’t need to cut out all the carbs, because they’re essential for your brain and nervous system. You may, however, need to eat a little bit less—maybe two-thirds the usual amount.

Keep a half-cup measuring cup, or serving spoon, to help bring down those portions of potatoes and pasta. And remember to follow the quarter-plate rule.

6. Eat the Mediterranean way

With its emphasis on fresh seasonal food, produce and heart-healthy olive oil—and even a little red wine—the Mediterranean Diet is a great choice for people with prediabetes and diabetes.

This style of eating can help with blood sugar control and heart disease, according to the American Diabetes Association.

Studies show it is a sustainable diet that people are more likely to stick to, as compared to the yo-yo dieting, deprivation and binging that’s common to fad diets.

7. Swap out your oil

Try a healthier oil such as olive oil, canola oil, nuts, seeds and avocados.

It’s quite simple: A quality olive oil and a tasty balsamic vinegar make the best vinaigrette for salads.

8. Always include lean protein

That’s right—remember to include lean protein in all your meals and in your afternoon snack.

9. Feast on fiber

Fiber helps lower blood sugar and speed up weight loss. It also keeps you full, crushing that compulsion to go back for second servings loaded in processed carbs.

10. Whole wheat, not white

Thinking about white rice and white pasta? Let that thought go and then head for the whole grains.

11. Bolster your breakfast

Skipping breakfast can set you up for overeating later in the day.

Always include some protein at breakfast to set your hunger hormones and keep you fuller longer.

Some great breakfast proteins include Greek yogurt, eggs, peanut butter, walnuts and turkey sausage. And don’t forget to eat some oatmeal, too.

New Year, new rules published first on https://smartdrinkingweb.tumblr.com/

0 notes

knockdiabetes · 5 years ago

Text

SUGAR KNOCKER – FIGHT DIABETES NATURALLY

Table of Contents

Why follow a healthy lifestyle?

My diabetes story

My diabetes diagnosis and how it affected me

Researching ayurvedic treatment for diabetes

What is in Sugar Knocker? How does it benefit diabetics?

How to consume Sugar Knocker

Why take Sugar Knocker?

Order Sugar Knocker here.

· Cinnamon

· Amla

· Kala jamun

· Bitter gourd

· Tulsi

· Turmeric

· Gurmar

· Banaba

· Heart-leaved moonseed/Giloy

· Vijaysar tree

· Salacia reticulata (Saptarangi)

This post is about how I discovered Sugar Knocker – A natural herbal supplement to treat Diabetes and fight diabetes naturally.

Suppose someone were to ask us if our goal was to live a long healthy and disease-free life where we never had to take any medication, we would naturally say yes and jump with joy.

And suppose you were a diabetic and someone asked you if you wanted to control sugar levels naturally—to treat the root cause instead of just symptoms of diabetes what would you say?

I have type 2 diabetes and when Mr Girish Banvi, the brain behind Sugar Knocker asked me, I said yes. I was keen on doing everything I could to get off my diabetes medicine.

However, to achieve that goal, we would need to consciously follow a healthy lifestyle. This means eating a healthy diet, getting enough sleep and exercise and staying stress free.

Why follow a healthy lifestyle?

I am sure you will agree that sticking to a healthy lifestyle is easier said than done. Given a choice between joining friends for a drink and dinner at the end of a long and tiring day—and catching a healthy dinner and sleep—you know what most of us would pick.

We’re human and often end up making choices that are not so healthy. Life gets hectic and, in our quest to accomplish it all, we neglect our health. But making the pledge to eat smart, exercise daily, monitor our stress levels and quit smoking—sets the stage for a healthy future.

Being in good health also means a good quality life with a stronger immune system and less disease, where we enjoy better relationships and are happier at work.

My diabetes story

I lead a reasonably healthy life. No smoking, no alcohol. I am vegetarian and make good food choices. I walk every day. The one area I need to work on is getting enough sleep. And my wake-up call came one day, five years ago, when I went for a full health check-up. I was diagnosed with type 2 diabetes.

Now, diabetes runs in my family and I knew I was at risk. Yet, during the months preceding the diagnosis, I was guilty of not paying attention to my diet, stress or sleep. Exercise was out of the question with work deadlines.

I could have easily avoided this, but you know what they say—hindsight is always 20/20 vision.

The diabetes diagnosis changed my life forever. After I went through the initial “why me” misery, I pulled myself together, determined to show it who’s boss. I took stock of my lifestyle and made changes. I learned the risks of diabetes. If ignored, diabetes can lead to other health complications that make life hell.

High blood sugar levels affect the workings of other internal organs like the kidney, heart and liver. To list just some of the complications of diabetes:

Skin issues

Eye health risks

Nerve damage

Numbness in the feet and hands

Kidney disease

Heart health – risk of stroke

High blood pressure

Can you imagine living with all that? If you are overweight, it is even worse. The visits to the doctor, the expenses and the stress can be depressing.

The good news? With the correct treatment and recommended lifestyle changes, the complications of diabetes can be prevented or delayed.

My diabetes diagnosis and how it affected me

My HbA1c, when I was diagnosed with diabetes, was 11.4. My cholesterol levels were high—I don’t even want to mention the numbers. I knew that if I didn’t take my health seriously and make changes, I would be sabotaging my health. I changed my lifestyle overnight. I roped in my family to motivate me to stick to these changes which were:

Healthy food—plenty of salads, sprouts, vegetables and fruit.

Eliminating processed foods and packaged foods from our diet

A one-hour brisk walk every day

In my case, cut down on coffee

Sleep by 11 pm. (I used to stay up much later than that)

I also cut down on my work commitments to reduce stress levels.

But then, making a plan is not the same as following it. Switching to a healthy lifestyle overnight meant working really hard at it. My doctor put me on diabetes medication. I wasn’t very happy about that. I wanted to believe that I could achieve normal blood sugar through diet and exercise. I had no choice but to take the medication to prevent diabetes complications.

Of course, there were side effects – stomach troubles. Then the new stress: I stressed over taking the medicine on time. I stressed over eating right. I stressed over losing income after giving up assignments so I could have free time. While my family was extremely supportive, it wasn’t always easy for them to follow my diet. Also, my folks have a sweet tooth and dessert was a part of our meal plan. Fortunately, I am not fond of sweets but still. There were days I wished I just didn’t have to do any of this healthy lifestyle business. It gets tedious.

Researching ayurvedic treatment for diabetes

However, something good came out of it all. I decided to educate myself about diabetes and solutions available. I also started a new blog to post tips that worked for me, because every little change helps.

Read: Understanding Type 2 Diabetes

Here’s the first thing to know: are you at risk for type 2 diabetes?

If you answer yes to one of more of the following questions, you are:

Family history of diabetes

Overweight

Physically inactive

Have high blood pressure or take medication for it

Have low HDL

High Triglycerides

Had gestational diabetes

Have PCOS

Have unhealthy eating habits

Don’t get enough sleep

High stress levels

As I said earlier, you can take control of your health by making a few changes.

You can prevent type 2 diabetes! If you have a family history, just keeping track of blood sugar levels can alert you to prediabetes, the precursor of type 2 diabetes and you can take the necessary steps to control it. In fact, you can even reverse type 2 by managing it properly.

On that positive note, I doubled my efforts to find what treatments were available besides the standard pharmaceutical medications and Insulin therapy.

After all, I come from a family that specializes in home remedies and natural remedies for practically every ailment. Moreover, I was alarmed at the potential side effects for some of these medications such as bloating, dizziness, skin rash, weight gain and kidney disease, which seemed as bad as the diabetes itself.

I also came across a number of natural remedies suggested by trustworthy sources. At this point, I must tell you one thing: there is no such thing as a “diabetes” diet. The diabetes diet is just a healthy diet that is applicable to all those who want to stay disease free.

But there are certain foods that enhance a healthy diet and paying special attention to consuming them definitely helps.

As an informal diabetes health educator, my mission is to share whatever authentic information I discover and what works for me.

I came across several interesting Ayurveda products in the process but was a little wary about trying them as the reviews were not always encouraging. Granted that we are not all the same and our reaction to a condition or medicine is different. Nevertheless, there are some standard parameters we look for: such as whether the treatment option has been through clinical trials, the results experienced by those who tried it, the number of years it has been in the market, the ingredient list, and so on.

One day, while talking to my neighbor, she mentioned Sugar Knocker, a diabetes treatment in ayurveda – an ayurvedic sugar treatment product her aunt was using for managing her diabetes and how well it was working for her. She went on to describe how her aunt had started it, the benefits she was experiencing and how she has now almost reversed her diabetes and was in great health.

Curious, I Googled the product. The results led me to its website. There I viewed the YouTube video of a speech by Dr B M Hegde on diabetes. Very inspiring. I was now eager to learn more about Sugar Knocker.

My main question was: would it work for me? Would it help me get off my diabetes medication? What would I have to do?

What is in Sugar Knocker? How does it benefit diabetics?

Sugar Knocker is made of a combination of 11 natural herbal supplements for diabetes proven to help manage blood sugar levels. These have been used in traditional Indian Ayurvedic Medicine for Diabetes for decades and considered safe to take even if one is taking prescription medicine for diabetes. In fact, many of these ingredients are already on my kitchen shelf!

Here is a quick overview of the herbal ingredients for diabetes used in Sugar Knocker.

· Cinnamon

Improves blood sugar and insulin sensitivity, helps with weight control and reduces the risk of heart disease – especially beneficial for people with type-2 diabetes.

· Amla

Improves the functioning of pancreatic beta cells as well as increasing uptake of glucose by the cells. Is also an anti-ageing tonic and immune-stimulant.

Watch this video – How to use amla for diabetes:

· Kala jamun

Has a positive effect on the pancreas by checking the conversion of starch into sugar in cases of excessive production of glucose.

· Bitter gourd

Strengthens the immune system and helps to maintain cholesterol level and triglycerides in liver and blood.

· Tulsi

Blood purifier, antioxidant, improves heart health, respiratory health and nerve health. Prevents and heals infections, reduces cholesterol levels and emotional stress.

· Turmeric

Helps reduce blood glucose levels and increases insulin. Prevents oxidative stress and decreases glycosylated hemoglobin, controls diabetic neuropathic pain, heals wounds.

Watch this video: Turmeric for diabetes

· Gurmar

Regulates appetite, blood glucose levels and triglycerides and pancreatic function.

· Banaba

Rich in dietary fiber, minerals like zinc and magnesium and vitamins. Improves glucose metabolism and used in diabetes treatment.

· Heart-leaved moonseed/Giloy

Helps in managing immune system, blood glucose levels and overcoming hypoglycemia.

· Vijaysar tree

Regulates b cells of pancreas and used as herbal medicine for diabetes.

· Salacia reticulata (Saptarangi)

Normalizes blood sugar and insulin levels and healthy blood lipids.

I am familiar with almost all of these herbal ingredients for diabetes and was now eager to know even more about ayurvedic sugar treatment – Ayurveda for diabetes.

Let me confess – I wanted to try Sugar Knocker for myself. I called the contact number on the website for more information. I wanted to talk to the CEO of Sushrut Ayurved Industries, Mr. Girish Banvi after I read the story behind Sugar Knocker.

It so happened that Mr Banvi was visiting my city. We made an appointment to meet. It was a most pleasant meeting and I got to hear firsthand about how he developed Sugar Knocker.

He was in the business of supplying medicinal plants to top ayurvedic product manufacturers like Dabur, Zandu, Baidhanath, Himalaya, in the 1990s. During a family function, he noticed many family members and friends taking insulin before food. This and his rich knowledge of herbs inspired him to develop an effective natural diabetes dietary supplement that would not only help control blood sugar levels but also promote overall health. He then collaborated with industry experts and after intensive research, tests and clinical trials, to arrive at the unique combination of 11 herbs that had the potential to rebuild pancreatic Beta-cells. In 2005 the ayurvedic supplement Sugar Knocker was born.

Sugar Knocker is 14 years old today and regarded as one of the best ayurvedic remedies for diabetes with a user satisfaction ratio of close to 88%, many of whom have reversed diabetes without any side effects.

Here are some testimonials for Sugar Knocker.

How to consume Sugar Knocker

As Sugar Knocker works on the root cause of diabetes and attempts to rejuvenate the pancreatic beta cells, initially it must be taken alongside prescription medication to avoid sudden spikes in blood sugar. After sugar levels stabilize, you can cut down your prescription medicines by at least 50%. Eventually, you can stop your prescription medication and also Sugar Knocker.

A healthy lifestyle, diet and exercise while taking Sugar Knocker speed up the process of achieving normal blood sugar. Along with my three months of Sugar Knocker, I also received a diet chart detailing what to avoid and what to eat and it looked easy enough as I was following most of it anyway.

Sugar Knocker dosage is designed scientifically to manage and control diabetes. Here’s the guideline. It is to be taken 15-20 minutes before food.

Sugar LevelCapsules / DayDosage

140-199 mg/dl2 capsules1-0-1

200-250 mg/dl3 capsules1-1-1

300+6 capsules2-2-2

Blood sugar must be checked two hours after meals.

Gradually, as blood sugar levels come under control, prescription medication can be cut by at least 50%, after consulting your physician.

Needless to say, diabetes treatment can be effective provided proper nutrition and exercise are followed along with continuous monitoring of blood sugar levels. Any changes to prescription medication must be done only in consultation with your physician.

Sushrut Ayurved Industries has a range of health supplements such as Amla, Banaba, Berberine, Cinnamon, Curcumin, Fenugreek, Garlic, Kalonji Seed Extracts and Moringa—all of which are proven to promote overall health.

Why take Sugar Knocker?

I have started taking Sugar Knocker because it is made of natural herbal ingredients proven to work for controlling diabetes. It addresses the root cause of diabetes, nudging the pancreas to resume their normal function by generating the beta cells. It helps increase uptake of glucose by cells and exerts an insulin-like action. It also regenerates the lipid mechanism. Besides preventing diabetic retinopathy and oxidative damage it also helps prevent micro-vascular damage. Best of all, there are no side effects, as I have learned after talking to some people who are very happy with their experience.

I am expecting progress in three months and will post an update by December 2019. I am maintaining a chart of my weekly blood sugar levels and will also try to follow the diet chart that came with Sugar Knocker to the best of my ability. I know that if I stick to it strictly, I will see results in three months—if not, a little slower. I make sure I walk at least one hour every day and stay active. I expect Sugar Knocker will also help me with my overall health because of the ingredients.

If you are struggling with type 2 diabetes, I understand how you feel. I strongly encourage you to invest in your health with a proven natural product. Allopathic medicines have nasty side effects in the long run. Diabetes is not a lifelong ailment. You can manage it well by making a few lifestyle changes. You deserve to be free from diabetes, just like me. Why not take a holistic approach?

Order Sugar Knocker here.

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