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Fitness for Diabetes: How Diet and Exercise Can Help You

Posted: August 15, 2020 at 5:51 pm


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Type 2 diabetes is not inevitable. Preventing and even reversing the onset of diabetes is entirely possible, but it takes commitment. Taking charge of your health involves a two-pronged approach: diet and exercise. Both are crucial for long-term success and optimal health.

Diet and exercise are both key components of a successful strategy to beat or manage diabetes. Studies show that diet and exercise can sharply lower the likelihood of diabetes, even in people who are at high risk of developing it.

Learn about the risk factors for type 2 diabetes

Other studies also show that lifestyle interventions can improve insulin sensitivity and blood lipid profiles and help lower high blood sugar levels. Diet and exercise help lower body weight and excess body weight is closely linked to the onset of diabetes.

A major clinical study called the Diabetes Prevention Program studied people at risk for diabetes. It showed that lifestyle changes involving 150 minutes of exercise per week decreased the risk of progressing to type 2 diabetes by 58 percent.

Keep in mind that diet and exercise should go hand in hand. For instance, even if you regularly exercise, a diet with lots of sugar and fat and very little fiber or phytonutrients (beneficial plant compounds) could more than counteract those efforts. On the other hand, you can eat a healthful diet, but if you never get up and move, your cardiovascular health will almost certainly suffer.

Cardiovascular health and diabetes are also intricately linked. Committing to a better diet and daily exercise promotes better blood sugar levels, blood lipid control, and mood. It also leads to higher energy levels, which makes it easier to exercise. Daily exercise helps keep blood vessels healthy, makes you feel better about yourself, and may aide in weight loss.

All movement counts! Do something you enjoy so you can stick with it. Even small changes can make a big difference. Beneficial exercise can be as simple as walking every day. Virtually anything you do to move your body is preferable to inactivity.

Be sure to speak with your doctor before launching a new exercise program. To begin, set modest goals. For example, start by walking for a specific, manageable time each day. After a week or so, aim to increase this time until youre walking for 30 minutes or more per day.

Youre more likely to stick to your exercise plan if its realistic. Research shows that mild to moderate intensity aerobic exercise (for example, walking or jogging for 1030 minutes) three to five days per week is enough to produce significant improvements in blood sugar control.

The American Diabetes Association recommends aerobic exercise and strength training for optimal physical fitness.

Aerobic exercise (think anything that raises your heart rate) can be achieved through activities such as walking, running, swimming, dancing, tennis, basketball, and more. Strength training, sometimes called resistance training, focuses more on building or maintaining muscle. Both forms of exercise are important for optimal fitness and blood sugar control.

If you struggle to lift a gallon of milk, for instance, you may want to focus on increasing your upper body strength. Small, lower-weight dumbbells or stretchable bands can be useful for building upper and lower body strength.

Studies show that both types of exercise can significantly affect glycemic (blood sugar) control. They also show that including both forms is more effective than doing one or the other by itself.

Some people will find that committing to a routine exercise program merely requires time management and determination. Others may need a little extra help staying motivated. They may benefit from joining a gym or signing up for a class or other type of regular, scheduled activity. Group fitness has the added benefit of companionship, mutual support and encouragement, and perhaps even an element of competition.

In any event, research shows that people feel less fatigue after exercising than they do after sitting on the couch. Exercising may seem like a chore at first, but people who stick with it often find that they actually look forward to their activity fairly quickly.

The point is to commit. To be truly effective, exercise should be routine and involve both endurance (aerobic) and resistance (strength) training. So get moving, and stay moving!

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Fitness for Diabetes: How Diet and Exercise Can Help You

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August 15th, 2020 at 5:51 pm

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Jacqueline Jossa reveals tiny dinner of salmon and broccoli and admits her whole body aches on new diet pla – The Sun

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JACQUELINE Jossa has given fans a look at her tiny dinner of salmon and broccoli in a plastic box.

Jacqueline, 27, tucked into the peri-peri flavoured fish and veg after collapsing on the sofa after another busy day.

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Hinting that she has been busy working out, the former I'm A Celebrity...Get Me Out Of Here! star said: "Another absolute banger.

"I know I should have probably put it on a plate but I'm really, really tired, I've had a really long couple of days, my whole body aches."

She added: "All will be revealed but...just know that I am seriously dead. And now, I'm tucking into some peri-peri salmon with broccoli and honestly, it's stunning. It's really stunning."

Jacqueline went on to explain that she pre-orders her diet meals, adding: "It is just a way of keeping me on top of eating healthy, less snacky bits and less take outs and stuff."

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Last month, Jacqueline revealed that she had embarked on a new diet and exercise regime.

The former EastEnders actress vowed to start exercising - not to get "skinny", just to feel better in herself.

But she admitted: "I'm in a mood this morning, to be honest I'm just hungry because I'm trying to be healthy.

"But I've had my shake, I do need a coffee but whatever... I've had a shake, a little snack, a healthy snack, some chicken."

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Jacqueline's decision to "move more" came after she flew to Ibiza to launch her very own swimwear collection.

While there, the mum-of-two proudly showed off her natural curves as she posed for photographs by the pool.

The star later insisted that she had also decided to up her exercise in order to boost her brain power.

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She told her Instagram followers: "I'm having those thoughts of I need to start doing a bit for me and I'm going to try and go for walks and maybe do some exercise.

"And no, before everyone pipes up it's not to necessarily lose weight, I wouldn't mind it but it is more just to know that you're doing something.

"Because work-wise I'm feeling really good, I'm busy I'm on the ball and I just want to maintain that and I feel like getting on the ball with it now, it's got to be done."

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Jacqueline Jossa reveals tiny dinner of salmon and broccoli and admits her whole body aches on new diet pla - The Sun

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August 15th, 2020 at 5:51 pm

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What Kareena Kapoor Khan eats: Rujuta Diwekar shares the diet plan she follows to look fabulous – Times of India

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Fit, fabulous and a staunch believer of eating local and healthy, actress Kareena Kapoor Khan, fondly known as Bebo is definitely a stunner in every frame. The gorgeous diva, who is 39, recently announced the news of her second pregnancy and fans couldn't have been more excited. Her pictures also recently went viral from her magazine photoshoot, which were shot from home.

From her size zero which made waves everywhere to her increased emphasis on more holistic and healthy desi food, Kareena's impressive regime is what dreams are made of- eat everything guilt-free and no fad rules to be followed. Nutritionist and dietician, Rujuta Diwekar, who has helped Kareena get in shape before recently shared a detailed menu of what Bebo eats in a day and you'll be surprised to know that it is super easy to follow.

Take a look and note down tips to get in shape like Kareena!

The first meal of the day is the most important one and should be light and filling. While Kareena prefers to workout in the mornings, her breakfast is usually something full of energy and nutrient-rich. Around 9-10 am, Kareena has a handful of soaked almonds or a banana before she gets going for her exercise. Both of these also make for excellent pre-workout snacks.

Kareena's lunch is an example of how you can include proteins and antioxidants in your meal. Since she is a vegetarian, Kareena likes to have a bowl of curd rice (which is also healthy for the summers), with papad or achaar. On other days, a plate of roti, paneer sabzi (proteins) and serving of dal fill her up. She has this around 12 pm, which benefits digestion as well.

Her third meal of the day is a healthy snack, which mostly comprises a small bowl of chopped papaya (which contains all helpful nutrients one needs), peanuts or roasted foxnuts (makhanas), which make for an excellent weight loss friendly snack as well. She has the snack around 2 or 3 pm and it is an easy way to fill the body up and take care of untimely cravings. She has also been papped carrying around a box of makhanas on shoots.

For tea-time, Kareena skips caffeine and instead, indulges in the goodness of locally harvested fruits which are in season, such as litchi or mango. Options like a mango milkshake, a bowl of litchi or smaller serving of chivda (homemade roasted snack mix) are her go-to option.

Days when she has a craving, Kareena likes having lemon water (with black salt and asafoetida), buttermilk, curd with dry fruits, or coconut water. All of these also help her stay hydrated throughout the day.

If you don't know already, Kareena is a big fan of Indian food and makes sure she eats all kinds of desi superfoods, something which she has often talked of often. For dinner, according to Diwekar, Kareena usually likes to have vegetable pulao with raita (packing in good bacteria, calcium, vitamins and nourishing nutrients), an immunity-boosting pudina/palak roti with curd. On other days, it's the usual dal, rice and sabzi. Kareena's dinner menu proves one thing right- what our parents have been feeding us is healthy all along! Ghee is another thing Kareena gorges on, in any form.

Before bedtime, classic Haldi milk, with a pinch of nutmeg (all super good for your immunity and fighting infections) helps her sleep well.

The actress who leads a jam-packed schedule keeps up with a disciplined workout regime. Yoga is one of her favourite go-to styles. A usual workout routine involves minutes running on the treadmill, restorative yoga, home-strengthening workout and other core exercises, done six days a week. Sundays are her day off.

Now, looking like Kareena doesn't seem that difficult of a job, does it? Kareena Kapoor Khan is proof that with a healthy and sustainable lifestyle, being fit is an easy job. You don't have to starve or deprive yourself to look a certain way.

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What Kareena Kapoor Khan eats: Rujuta Diwekar shares the diet plan she follows to look fabulous - Times of India

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August 15th, 2020 at 5:51 pm

Weight loss story: I lost 15 kilos by changing my diet and walking for 30 minutes every day! – Times of India

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When you are trying to lose weight, it can be incredibly daunting to figure out the hows and what-ifs of your fitness journey. When 34-year-old Shreya Somaiya Ganatra (a self-confessed foodie) realised that she needed to lose weight, instead of taking the traditional route of sweating it out at the gym, she decided to tweak her diet to make it healthier, while retaining the taste. Name: Shreya Somaiya Ganatra Occupation: Homemaker Age: 34 years Height: 4 Feet 11 inches City: Dubai

Highest weight recorded: 65 Kgs Weight lost: 15 Kgs

Duration it took me to lose weight: Around 4 months The turning point: There was a point in my life where I knew that I needed to do something for my health, but I was not serious enough. However, I slowly piled on kilos and realised that my weight had touched 65 kilos. At that point, my BMI was also 29. I was not able to wear my favourite clothes because of the growing weight and I felt lethargic and bloated. I decided to do something about my weight, even though I wasnt a huge fan of exercising (or even walking) and was a big foodie. The day I decided to lose weight and get healthy, there was no looking back. It was been five months since then and I have lost approximately 15 kilos. My breakfast: Since I love cooking healthier variants of the regular dishes, for my first meal of the day, I choose between masala oats, quinoa and daliya (cooked in one tablespoon of desi ghee with moong dal and lots of vegetables), cereals (a mixture of whole-grain flakes such as oats, wheat, rye, barley, rice, and sunflower seeds without any form of sugar) and milk with almonds.

My lunch: For lunch, I used to choose anything from boiled chickpeas salad, rajma with lettuce, zucchini and cucumber, multigrain roti with vegetable curry made in ghee and lastly, watermelon, carrot and beetroot smoothie. My dinner: I choose from tomato moong dal soup, veg biryani, khichdi (with more dal), jawar and ragi roti with vegetables, green leafy vegetables, and paneer curry made in ghee.

Pre-workout meal: Since the only workout I do is going for a walk, I drink a glass of warm water after waking up and before going for a walk.

Post-workout meal: I have my breakfast after walking for 30 minutes. I indulge in: I never eliminated outside food completely, but I was very careful while choosing what to eat. I usually indulged in dosa with chatni and sambhar without oil or ghee. I also used to take a bite of vada pav from my husband's portion and half-plate Pani puri to satisfy my taste buds.

My workout: I make it a point to walk for at least 30 minutes every day, no matter what happens.

Low-calorie recipes I swear by: Laddu made from ragi flour, ghee and dates, chaat made from roasted makhana (lotus seeds) and yoghurt with spices and date chutney and pancakes made from oats and moong dal.

Fitness secrets I unveiled: I realised that the first thing you need to do is understand your body type and then only you will be able to stay fit and healthy. Here are some of the fitness secrets that I revealed:

1 I have made it a point to stop eating after I feel full, no matter how tasty the dish is.

2 - It is important to determine a balanced diet for yourself which fulfils all your requirements of protein, fibre, vitamins, essential fats and carbohydrates.

3 - Portion control is a must.

4 - Dinner should be light so that its easy to digest because your metabolism is slowest during the night.

5 - Consistency is the key. Whatever plan you come up with, its important to follow it through till you reach your goal.

6 - In addition to a diet plan, you also need to include physical activity in your routine to increase your calorie output. In my case, I make sure to walk for atleast 30 minutes every day. How do I stay motivated? Some of the gradual changes like witnessing the numbers on the weighing scale going down, experiencing the change in the shape of my body and not feeling bloated and lethargic anymore were enough to keep me motivated. How do you ensure you dont lose focus? After truly understanding the importance of being healthy, my focus remained unwavering. I did a lot of research and came up with healthier and equally tasty versions of the common dishes we eat every day so I never felt that I was compromising on taste, which helped me to stay focussed. Whats the most difficult part of being overweight? I used to feel really bloated and lethargic when I was overweight. Also, I wasnt able to wear some of my favourite outfits because of my weight and it was not exactly the best feeling in the world. What shape do you see yourself 10 years down the line? I want to stay as fit and healthy as I am today. I also want to change peoples perception of diet food. We need to understand that diet food can be tasty and healthy at the same time. I also see myself creating healthy versions of different delicious cuisines and motivating others in their weight loss journey. What are the lifestyle changes you made? Its been 5 months now but my weight is now constant as I havent gained back any kilos. Whenever I have my meals, I observe the feeling of fullness and listen to my body. I made the following changes in my kitchen when I started my fitness journey.

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Weight loss story: I lost 15 kilos by changing my diet and walking for 30 minutes every day! - Times of India

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August 15th, 2020 at 5:50 pm

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Diabetes type 2 – the diabetes superfood spice to lower your risk of high blood sugar – Express

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Diabetes is a common condition that affects more than four million people in the UK, and 90 percent of all cases are caused by type 2 diabetes. You could lower your risk of high blood sugar by eating more cinnamon, it's been revealed.

Type 2 diabetes could be caused by the body not producing enough of the hormone insulin, or the body not reacting to insulin.

Without enough of the hormone, the body struggles to convert sugar in the blood into usable energy.

It's crucial that if you think you may have diabetes, you speak to a doctor as soon as possible.

One of the best ways to lower your chances of high blood sugar is to eat more cinnamon, it's been claimed.

READ MORE: Diabetes type 2 warning - do your feet look like this?

Cinnamon is a great spice for diabetes patients to add some sweetness to their meals.

It works by improving insulin sensitivity, while also lowering blood sugar levels, according to medical website Diabetes.co.uk.

While more research is needed, nutritionists have claimed that cinnamon is an ideal diet swap for diabetes patients.

But, if you do decide to eat more cinnamon, you shouldn't binge on the spice, it warned, as it could lead to liver damage.

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"There are certain foods that provide huge health benefits for people with diabetes," said the medical website.

"They are often known as diabetes superfoods. In any diet, balance is hugely important.

"Several studies suggest that cinnamon is an excellent choice for people with diabetes.

"It lowers blood glucose, reduces LDL cholesterol, and increases insulin sensitivity. Its also cheap."

Meanwhile, you could also lower your risk of diabetes symptoms by eating more fish, it's been claimed.

Fish is rich in vitamin D - particularly oily fish - which helps to form a protective barrier around the skin, eyes, and the nervous system; all of which are susceptible to damage from high blood sugar.

Fish also contains vitamin B2, which keeps the bones healthy.

Diabetes patients are also more at risk of damage damage as the condition progresses.

Many people may have diabetes without even knowing it, because the signs and symptoms dont necessarily make you feel unwell.

Common diabetes symptoms include having cuts or wounds that take longer to heal, having an unquenchable thirst, and passing more urine than normal.

You should speak to a doctor if youre worried about the warning signs or symptoms of diabetes, or if you think you may be at risk.

Diagnosing the condition early is very important, because patients are more at risk of some deadly complications, including heart disease and strokes.

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Diabetes type 2 - the diabetes superfood spice to lower your risk of high blood sugar - Express

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August 15th, 2020 at 5:50 pm

4 of the best ways to treat diabetes and lower blood sugar – Insider – INSIDER

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No matter what type of diabetes you have, the goal of diabetes treatment is to control blood sugars and keep them within the healthy range.

Type 1 diabetes must be treated with insulin, since the pancreas does not produce insulin naturally. People with type 2 or gestational diabetes don't always need insulin treatment, and will often focus on lifestyle changes and oral medications that encourage insulin production or decrease insulin resistance.

With proper access to healthcare, diabetes is highly treatable, says Katherine Araque, MD, an endocrinologist and director of endocrinology of the Pacific Neuroscience Institute at Providence Saint John's Health Center in Santa Monica, California.

Here are the four main ways you can treat and manage your diabetes.

Insulin is a hormone produced in the pancreas in healthy individuals. It helps facilitate the process of converting blood sugar into fuel, so that glucose doesn't build up in the blood.

In people with type 1 diabetes, the pancreas cannot produce insulin, so they need synthetic insulin. This can happen in two ways:

People with type 2 diabetes are treated with insulin when they are unable to control their blood glucose levels with lifestyle changes and medication. Overall, roughly 24% of people with diabetes are treated with insulin, according to a 2018 study published in Diabetes Care.

If you need insulin, your doctor will provide specific guidance on how much you need and when you should take it.

Although people with type 1 diabetes will need insulin, they may also be prescribed medication if they have some remaining pancreas function. The medication can encourage insulin production in the body.

People with type 2 diabetes are prescribed medication when they can't control their blood sugars through diet and exercise. Oftentimes, people with type 2 diabetes use more than one medication to control their condition.

However, medications are usually not recommended for pregnant people with gestational diabetes.

Common medications used to treat diabetes include:

Metformin is the most common medication used to treat type 2 diabetes. It's sometimes used to treat type 1 diabetes in people who still have some insulin production, along with insulin.

Metformin helps control blood sugar by making it easier for the body to absorb glucose. It's usually taken twice a day, with meals. Even when used alone, metformin can reduce A1C levels by 1.5% on average, which is enough to drop blood sugar levels from diabetes to prediabetes.

Sulfonylureas are a class of drugs that encourage the pancreas to release more insulin. They're used to treat type 2 diabetes. They are often taken once or twice a day before meals.

Sulfonylureas have a similar efficacy to metformin, and can be used alongside it.

TZDs make it easier for the body to use insulin; they reduce insulin resistance. They can be used to treat type 2 diabetes. They are taken 1 to 2 times per day.

After a year of taking TZDs, people with type 2 diabetes reduced their A1C levels by 1.4%, according to a 2019 study published in Vascular Health Risk Management.

Exercise is important for people with all types of diabetes. "Exercise helps at multiple levels: it increases base metabolic rate, fights insulin resistance, and helps with weight loss," says Araque.

Exercise helps muscles burn glucose and reduces insulin resistance. When you exercise, your muscles burn more glucose, removing it from the bloodstream and helping to lower blood sugar levels.

For example, a 2017 study published in Biomedical Research followed 120 obese teens, who did two hours of aerobic exercise twice a day for six days a week. After five weeks, their average fasting blood sugar was reduced by 0.84 nanomoles per liter (nmol/L) for males and 1.04 nmol/L for females. The researchers described this as "an extremely significant difference."

The Center for Disease Control and Prevention (CDC) recommends that people with diabetes get the normally recommended amount of exercise: 150 minutes of exercise each week, including two days of strength workouts that incorporate major muscle groups. The American Diabetes Association recommends starting with small changes, like walking daily.

Any exercise will help, but some may be especially beneficial. For example, a 2019 study published in Diabetologia found that afternoon exercise decreased blood sugars more than morning exercise.

Overall, you should work with your doctor to identify an exercise program that will benefit you, Araque says.

Healthy eating is critical for people with diabetes. As food breaks down, it releases glucose into your blood. Some foods, including processed sugars and carbohydrates, raise blood sugars more than other foods, like proteins or leafy vegetables.

In particular, people with diabetes need to be aware of how many carbs they eat per day. They should also create an eating plan that includes the following:

For example, the DASH diet and Mediterranean diet which both emphasize healthy fats, lean protein, protein and vegetables have been proven to help people with type 1 and type 2 diabetes control blood sugar.

Read more about the best ways to eat if you have diabetes:

Diabetes is a chronic but manageable condition, Araque says. People with diabetes should work with their doctor, nutritionist, and an exercise professional to design a program that meets their needs.

"The most important message is if they follow these recommendations they can get this under control and decrease risk for complications," Araque says. "Patients should have hope."

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4 of the best ways to treat diabetes and lower blood sugar - Insider - INSIDER

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August 15th, 2020 at 5:50 pm

Expert answers to your health and wellness questions – Argus Leader

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Jayme Smid, Fitness column Published 8:57 p.m. CT Aug. 13, 2020

Jayme Smid(Photo: Jill Meier/Brandon Valley Challenger)

Question: Im trying to keep myself healthy and lose some unwanted weight, but isnt it risky to workout at a gym right now?

Answer: Great question! We are hearing a lot of concern (and rightfully so as its important to be cautious when it comes to exposing ourselves to germs) but studies are showing that gyms and health clubs are an overall healthy place to be! We are fortunate as we are one business that has always required members to sanitize their surroundings before and after use (so cleaning around the clock is not new to us!). What we are finding as an industry is that we can help our members boost their immune system, drop the unwanted pounds, and maintain andbuild muscle mass all while staying safe and healthy. A study by Nutrisystem recently revealed that 68% of Americans have gained 16 pounds or more since March 2020. Another study by FitBit shows that daily activity/exercise is down over 20%. Unfortunately, these statistics are worrisome for our nation. As a fitness professional, I know the biggest ways to boost an immune system are by regular exercise, a healthy diet, andproper sleep. A combination of those 3 items (in my opinion) is your best bet at avoiding and/or beating coronavirus! So, I would encourage you to take a look at your routine. How can you better fit in exercise, what changes can you begin to make to your diet, and how can you get a few extra zzzs? If you are needing some extra help and accountability, reach out to your local gym, find an accountability buddy, or set some new goals. It is more important than ever before to put our health first!

Jayme Smid is the club manager at Anytime Fitness in Brandon. To submit a question for future articles, please contact the author at jayme.Smid@anytimefitness.com

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Expert answers to your health and wellness questions - Argus Leader

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August 15th, 2020 at 5:50 pm

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Weight loss: A woman shed a whopping 8st 12lb and dropped four dress sizes with diet plan – Express

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Taking weight loss tips from those who have slimmed down can be a great way to start a transformation. One woman has opened up about the diet plan that helped her drop four dress sizes.

Della Waterfield, from Birmingham, knew she had gained weight but was shocked when she stepped on the scale.

Weighing in at 20st 6lb and a UK size 22, she decided enough was enough and it was time to get into shape and improve her health.

She said: "When I first stood on the scales and saw I was over 20st I was mortified.

"I felt sad and ashamed that I had let myself get to this stage. I hated myself."

READ MORE:Emmerdale star Lisa Riley shed a staggering 12 stone

Previously filling up on high calorie convenience foods, Della tried to find a diet plan that was just as quick and easy.

She said: "Feeling defeated but very determined we visited my local Superdrug and purchased SlimFast.

"I wanted a simple effect plan and I knew that SlimFast was a trusted brand so thought I would give it a go.

"The first week was a challenge, I had so many bad habits that I needed to change but following the SlimFast 3.2.1 Plan made it super simple.

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"Before starting the plan, I would struggle with what to have for breakfast and lunch, and would often end up having quick high calorie options."

The plan she followed allows dieters to eat six times a day, picking from a combination of snacks and meal replacements.

Those on the plan can also fill up with one healthy and balanced meal per day.

"Following the SlimFast plan has taken the stress away," Della continued.

"I quickly got into the habit of having a caramel shake for breakfast then a Chocolate Crunch Meal Replacement Bar for Lunch and a healthy 600 calorie dinner."

The slimmer quickly noticed the weight drop off and her confidence started to improve.

Kicking off her transformation with the SlimFast plan, Della soon added in regular exercise and joined a gym.

She continued: "I began losing weight steadily and consistently.

"Pretty soon I felt confident enough to start going to the gym and being more active, something that I would never have had the confidence to do before."

During her transformation, Della managed to lose a staggering 8st 12lb.

She slimmed down to 11st 8lb and a trim size 14.

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Weight loss: A woman shed a whopping 8st 12lb and dropped four dress sizes with diet plan - Express

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August 15th, 2020 at 5:50 pm

The only two diets most people are able to maintain in the long run – Times of India

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The first thing that comes to your mind when you decide to lose weight is going on a diet. We all feel following a diet is the best way to shed to extra kilos. With so many diet plans in question, you naturally want to choose something that promises quicker results and is also not too difficult to follow, right? Most often, people fail to follow diet plans that are restrictive (let's be honest - most diet plans are). Moreover, these diets help one lose weight faster but the lost weight comes back the moment you go off that diet.

Diet plans fail because apart from offering limited options to eat, there is also a lot of effort involved in preparing the meals and keeping up with the timings. All this needs a lot of planning and preparation in order for the diet to go right.

As per research, the DASH diet and the Mediterranean diet are the two sustainable diets that promise to keep your heart healthy and is also good for people suffering with hypertension in the long run.

The DASH and Mediterranean diet do not want you to focus or avoid any macronutrient (fats and carbs). Instead, the two diets help you make better food choices overall.

Most diets are restrictive and built around the concept of blocking out food items or even groups altogether. But psychologically, as soon as we are told not to eat something, that is exactly what we want to eat it.

The DASH and Mediterranian diet work the opposite way. The diets focus on what to include and limits the intake of processed foods, sugar and alcohol.

The DASH diet focuses on daily and weekly nutritional goals. As the diet name says, Dietary Approach to Stop Hypertension. The diet limits the foods that are high in saturated fats, full-fat dairy and tropical oils.

The diet focuses on lowering blood pressure by increasing the consumption of fresh fruits and vegetables.

The Mediterranean diet is inspired by the eating habits of people living in the Mediterranean region. It encourages you to choose dairy, fish and poultry over red meat and using olive oil as a source of monounsaturated fats. Furthermore, it focuses on heavy consumption of fruits, vegetables, potatoes, nuts, seeds, beans as per the American Heart Association.

The added benefit of the diet is that it allows limited intake of red wine. The diet focuses less on the quantity consumed and more on the quality of the food.

The diet is high in healthy fats and natural fibres. The diet focuses on eating minimally processed plant-based foods such as grains, legumes, nuts and seeds, which have a handsome amount of protein.

Unlike many diets, both Mediterranean and DASH diets do not focus on eating or avoiding a particular macronutrient like fat or carbs. The only matter is choosing high-quality foods.

Though most diets have a bad reputation, you can still try these two diet plans. Sometimes, these diets can help you get started and change your habits for the better.

The diet you adopt should become a way of your life. And do not forget to pair your diet with regular exercise as that is the key to a healthy and fit life.

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The only two diets most people are able to maintain in the long run - Times of India

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August 15th, 2020 at 5:50 pm

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Cambridgeshire urged to ‘back Covid-beating initiatives’ | Huntingdon and St Neots News – Hunts Post

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Mayor James Palmer blasted those he claims are trying to misunderstand the Governments careful balance of Covid-beating initiatives.

He said there was a dual aim of trying to jumpstart the economy and secure jobs and on the other, to protect life and suppress the spread of this dangerous virus.

He used as an example those who decry the hugely popular and rather imaginative Eat Out to Help Out campaign whilst pointing to a simultaneous effort to urge overweight people to drop a few pounds.

Im sorry, I just dont see a clash, he said. It isnt Either/Or. Enjoying a once-in-a-while meal subsidised by the Chancellor doesnt mean we cant also improve our diet, exercise more, and shed superfluous ballast so we can fight Covid if we get infected.

Mayor Palmer said: Whats really new and important is the rising evidence that people carrying less fat seem to be surviving Covid more frequently and recovering more quickly. So, I think most reasonable people would agree that we should just step up and shed our excess baggage.

Changing our commuting habits will also leave a lighter, greener footprint, then we can help reduce pollution as well.

He said the summer provides an opportunity to build our resilience.

From fat to fit, its our chance to get healthy before winter hits with the fistful of bugs that were told could complicate Covid and put us at avoidable risk, he said.

So those who make a fuss about wearing masks and social distancing, or try to pick holes in campaigns that are striving to strike the tricky balance between protection and freedom, between health and wealth, surely need to get with the programme.

Its not rocket science, its simple common sense. And community sense.

Mayor Palmer added: We cant relax. We need to care for ourselves and our community just as much now as we did in March.

The furlough scheme is winding down, recession is biting, and job losses are on the rise.

Each of us has the personal and economic power to help fight back by making a targeted effort to shop locally and keep businesses afloat.

Every pound we spend strengthens our communitys ability to thrive and every pound we lose strengthens our health, and our own ability to survive.

Read more here:
Cambridgeshire urged to 'back Covid-beating initiatives' | Huntingdon and St Neots News - Hunts Post

Written by admin

August 15th, 2020 at 5:50 pm

Posted in Nutrition


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