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Archive for the ‘Nutrition’ Category

Three of the best exercises to lower your risk of a deadly heart attack – Express

Posted: September 24, 2020 at 4:01 pm


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Heart attacks are serious medical emergencies that require immediate attention from a doctor. You could lower your risk of a deadly heart attack, which is also known as a myocardial infarction, by regularly going walking, swimming, or dancing.

Heart attacks are caused by a lack of blood reaching the heart.

Without enough blood, the heart could become seriously damaged - and it may even be life-threatening.

A heart attack could also be a symptom of coronary heart disease, which is where fatty deposits build up in the arteries, which limits the amount of blood reaching the heart.

One of the best ways to protect against heart attacks and heart disease is to take up certain exercises.

READ MORE: Heart attack symptoms - the major signs you're having a heart attack

Walking, swimming and dancing are ideal activities to protect your heart, according to the NHS.

They're aerobic exercises, which makes your heart beat faster, which is crucial to keeping it strong.

Exercising improves the efficiency of your circulatory system, while also lowering your cholesterol.

Everyone should aim to do at least 150 minutes of exercise every week.

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"There are several ways you can reduce your risk of developing coronary heart disease, such as lowering your blood pressure and cholesterol levels," said the NHS.

"Exercising regularly reduces your risk of having a heart attack.

"The heart is a muscle and, like any other muscle, benefits from exercise. A strong heart can pump more blood around your body with less effort.

"Any aerobic exercise, such as walking, swimming and dancing, makes your heart work harder and keeps it healthy."

You should exercise until you raise your heart rate to reap the benefits.

It should also make you breathe faster, and you should be feeling warmer.

You should be able to still talk while exercising, but not sing.

To protect your heart, you should try combining your aerobic exercise with strength workouts.

You can lower your risk of a heart attack by making some small diet or lifestyle changes.

Eating a healthy, balanced diet will lower your chances of fatty deposits in your arteries.

Meanwhile, the most common heart attack symptoms include chest pain, anxiety, and having a radiating pain in your arms.

If you think you, or someone you know, may be having a heart attack, it's crucial that you dial 999 straight away.

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Three of the best exercises to lower your risk of a deadly heart attack - Express

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September 24th, 2020 at 4:01 pm

Immunity Tips: 5 Simple Tips To Strengthen Your Immune Function – NDTV

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Immunity tips: Regular exercise can ensure a strong immunity

Building immunity is no rocket science, but surely requires some dedication and discipline. The immune system plays the important role of protecting body from harmful substances like bacteria, viruses and germs that causes illness. If you have a weak immune system, not only will you fall sick more often and easily, but it will also make it difficult for you to recover from them. The immune system fights disease-causing germs like virus, bacteria or fungi and help in removing them from the body. It recognises and neutralises effect of harmful substances in the environment and also fights disease causing changes in the body like abnormal growth of cells.

Lifestyle coach Luke Coutinho, in one of his recent posts on Instagram, talks about a few simple ways that can help you build a strong immunity. Following these tips can be especially important during the COVID-19 pandemic. Here's what you need to know:

1. Eat a wholesome and balanced diet: Eat fresh and homemade food, most of the times. Include lots of seasonal fruit and vegetables in your diet. Make sure your diet includes wholegrains, nuts, seeds, lentils and legumes.

Also read:Balanced Diet Essentials: Here's A List Of Expert Recommended Nutrients You Should Add To Your Diet

2. Adequate exercise: Exercising regularly can be your gateway to good health, healthy weight and strong immunity. Along with exercising for one hour or half an hour regularly, make sure that you are also physically active throughout the day. Pranayama, breathing exercises, yoga, squats, walk, climbing stairs or doing household chores are all ways to keep yourself physically active throughout the day.

3. Get good quality sleep: Sleeping well is important for a strong immunity. Getting good quality of sleep is important than the quantity of sleep, informs of Coutinho. Align your body according to the circadian rhythm. Avoid drinking caffeine after 4 pm, make your bedroom comfortable and cosy to sleep well and drink a cup of turmeric milk at bedtime.

Also read:These Soothing Yoga Poses Will Help You Sleep Better

4. Take less stress: Stressing too much can disrupt your sleep, digestion, weight loss goals and immune function amongst others. Meditation, deep breathing and spending some time in nature can help you relax and calm down.

Take less stress if you want a healthy functioning immune system Photo Credit: iStock

5. Work on your gut health: A healthy gut is an important prerequisite for a strong immune function. 80% of immunity resides in the gut, says Coutinho. Include probiotics and prebiotics like curd, yogurt, kefir, kimchi and kombucha in your diet. They feed the good bacteria in gut, improve gut flora and overall gut health.

Also read:Gut Health And Strong Immunity: Know The Surprising Link

A healthy and disciplined lifestyle which includes regular exercise, balanced diet, good sleep, less stress, little or no intake of alcohol and no smoking can help strengthen your immune system and enable it to function effectively.

(Luke Coutinho, Holistic Lifestyle Coach - Integrative Medicine)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Immunity Tips: 5 Simple Tips To Strengthen Your Immune Function - NDTV

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September 24th, 2020 at 4:01 pm

29 Best Keto Pre Workout Snacks and Supplements – Greatist

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Pre-workout supplements are created to pump up your next sweat sesh. Most formulas come as a powder to mix with water and chug 30 minutes before your workout.

Pre-workout formulas are standard for professional athletes, but theyve also caught on in the mainstream.

Since theyre a dime a dozen on the market, it can be tough to figure out which ones are legit. It also takes time to find the one thats best and safest for your goals.

The ketogenic diet calls for high fat, low carb eating to encourage your bod to use its fat stores for fuel. The basic keto eating breakdown is 55 to 60 percent fat, 30 to 35 percent protein, and 5 to 10 percent carbohydrates.

When your body doesnt have carbs for energy, your liver steps in. It converts your fat into something called ketones, which can be burned for energy instead. Once your body starts this fat-torching process, its called being in a state of ketosis.

For folks on the keto diet, its important to choose a pre-workout that will *keep* their bodies in ketosis.

TBH, the answer varies wildly from product to product. You will see some common ingredients in both mainstream and keto-friendly pre-workouts.

Exactly what you think: Boost your energy to improve your performance.

From thiamine (B1) to cobalamin (B12), the B vitamins = brain and blood cell juice to help your body run on all cylinders.

Stevia. Saccharin. These guys make your jolt juice tasty.

Beta-whaaat? Keto pre-workout formulas differ from other formulas in two ways: They typically have no more than 1 carb per serving *and* they include beta-hydroxybutyrate.

Recent research suggests that pre-workout formulas with electrolytes and beta-hydroxybutyrate boost exercise performance by more than 10 percent for folks in ketosis.

Most pre-workout formulas include salts to replenish electrolytes lost to sweat, natural or artificial flavors, and sometimes a blend of herbs or vitamins.

This is perhaps the biggest issue with pre-workout powders and pills. The FDA doesnt evaluate the safety, effectiveness, or quality of dietary supplements or their ingredients. That includes the *amounts* of ingredients in so called proprietary blends. So, you could be getting more (or less) of a vitamin, mineral, or other ingredient than you bargained for. Pretty murky stuff, huh?

The best way to verify the nitty-gritty of pre-workouts with proprietary blends is to shop for products that have been certified by a third-party company.

Of course! Like most supplements, pre-workouts come with a side of research-backed results and personal claims.

Because of the caffeine content, most pre-workout supplements make your energy soar. And being wired AF increases your chances of going harder, faster, stronger.

Caffeines benefits go beyond the obvious too. Research indicates that it boosts exercise performance and decreases post-workout muscle soreness.

The ingredients listed above essential amino acids and performance-boosting beta-hydroxybutyrate will also increase pump and help you smash your workout goals.

Well, theres that whole proprietary blend thing. These blends are merely FDA-regulated, so theres the potential for mystery types and amounts of ingredients.

Pre-workout supplements will never be as straightforward as a simple pre-workout egg, avocado, or other whole-food snack. And even when dosing on essential amino acids and vitamins, you run the risk of getting too much of a good thing.

Finally, theres always a chance that your pre-workout wont mix well with your other supplements or prescription meds. Err on the side of caution and talk to your doctor before taking a new pre-workout formula.

Maximizing your workout is all about preparation.

Most pre-workout formulas are designed to be taken 20 to 30 minutes before exercising. This gives the ingredients time to take effect.

If youre craving a caffeine jolt, timing gets a bit trickier, because caffeine takes effect 45 to 60 minutes after you consume it.

Your best bet? Chug that pre-workout drink 30 minutes before your warmup. The amino acids and vitamins will already be surging through your system, and the caffeine will kick in soon after.

Youll typically choose a pre-workout supplement that has the right ingredients for your specific goals. Some ingredients give you major pump for lifting, while others boost your endurance.

Pick a pre-workout that fits your exercise style and goals.

Wanna support your pump during ketosis? Look for beta-hydroxybutyrate.

Need major jolt juice for HIIT? Go for the caffeine and B complex.

Hoping to beat your lifting record? Grab a pre-workout with creatine, athletes favorite ingredient for boosting strength and power.

Its a big deal that pre-workouts arent FDA-approved. If yours is stuffed with pointless fillers, youre wasting your cash at best. At worst, you could be harming your body instead of pumping it up for peak performance.

To be safe, professional or student athletes should get their pre-workout supplements approved by a coach or dietitian.

Not a pro? Ask your doc about any harmful interactions with your other supplements or prescription meds.

Keeping safety in mind, we searched for pre-workouts that are rated highly for keto-friendly ingredients, workout impact, reliability, and taste (when applicable).

Full disclosure: We used Amazons bestseller list and highest-rated products as a guide.

Our search turned up 11 classic pre-workout powders. But we also found a killer variety of pre-workout nibbles to rev up your next sweat sesh.

These supplement and powder formulas are classic pre-workouts but in keto form! Mix em up with water and chug about 30 minutes before your workout.

Need an a.m. pick-me-up? This citrusy pre-workout offers up caffeine from green tea extract. Its also dairy-free and gluten-free ideal for touchy tummies.

If the tame packaging worries you, leave those fears behind: This pre-workout has powerhouse ingredients like beta-hydroxybutyrate and MCTs.

The refreshing flavor comes courtesy of stevia, meaning theres less than 1 gram of carbs per serving. #winning

Price: $$$

Buy Perfect Keto Perform online.

The amino acids! The vitamins! The steady supply of caffeine! TBH, Kino Octane is one of the most well-rounded ways to boost your energy, replenish electrolytes, and generally pump up your muscle capacity.

Peep these ingredients: 6,000 milligrams of L-citrulline, 300 micrograms of vitamin B7, 100 milligrams of thiamine (vitamin B1), and no sugar.

Price: $$

Buy Kino Octane online.

Say hey to one of the first pre-workout supplements designed specifically for keto folks!

With fatty MCTs for fuel, BHB salts to keep blood sugar in check, and all the beta-hydroxybutyrate keto gym rats know and love, this third-party-tested lemon ice shake-up delivers.

Have texture issues? Beware. Reviewers say this one gets hella clumpy.

Price: $

Buy BPI Sports Ketogenic Pre-Workout Supplement online.

Want a true blue pre-workout? This one is Americas #1 selling pre-workout and swole idol Mat Frasers preferred formula. Thats why we also named it one of the best overall pre-workout supplements of 2020.

But wait theres more! Its third-party tested. Clocking in with less than 1 gram of carbs, its also keto-friendly AF.

Three cheers for transparent products that work!

Price: $

Buy C4 Original Pre-Workout Powder online.

With its A+ ingredient rundown no carbs, no caffeine, no sugar! Keto Drive is damn tasty. Take your pick from two flavors: black cherry or matcha lemonade.

Packed with the usual arsenal of pre-workout supplements, Keto Drive is also formulated with a patented beta-hydroxybutyrates (BHB) blend, supporting a rapid rise to ketosis.

Sensitive stomach? Ease into this one some reviewers say it gave them the runs and abdominal pain.

Price: $$

Buy Keto Drive online.

Not many pre-workout supplements are vegetarian or vegan. Thats because theyre packed with collagen or animal-based amino acids. So we were amped when we found Vega Sport, which is plant-based *and* gluten-free.

The formula comes in vanilla, mocha, or berry flavor, so its perfect for mixing with your fave plant milk or blending into a keto smoothie.

Price: $$

Buy Vega Sport online.

Weve got another BHB in the house! Reviewers back up this cherry-flavored pre-workouts claim: It supports pump so you can crush your next workout.

No carbs in sight, but Crush on Keto does include 2,000 milligrams of beta-alanine, 400 milligrams of L-taurine, a proprietary keto blend that includes L-arginine AKG and BHBs, and a whopping 250 milligrams of caffeine. So if caffeine hits you hard, start with half a scoop of this one.

Fans usually pair this pre-workout with the brands Burn on Keto supplements, but its always best to check with your doc before adding pills to your routine.

Price: $

Buy Crush on Keto online.

As the name suggests, this is as basic as a pre-workout gets. It has no sugar, no carbs, and no caffeine, so you might be wondering what *is* in these little packets of pre-workout.

One hundred percent pure MCT oil powder. Thats it.

Reviewers say the MCTs will get you focused AF and science says MCTs help folks reach peak performance in the gym.

Price: $$

Buy Stupid Simple MCT2GO online.

Though electrolytes are marketed for post-workout hydration replenishment, pumping your body with minerals pre-workout also revs up your energy and stamina and, ultimately, your pump.

Since its basically a hydration jolt, Electrolyte Recovery Plus wins the award for Most Tame Pre-Workout. But dont let the power of electrolytes fool you!

As one reviewer puts it, I just feel absolutely amazing. I feel so much stronger. Easing into pre-workout formulas? Give this a whirl!

Price: $

Buy Electrolyte Recovery Plus online.

With zero carbs or calories, Old School Labs Real Keto is the real deal. The caffeine and mushroom adaptogens are just the cherry on top.

Fans rave about this pre-workouts ability to accelerate workout intensity without sacrificing keto compliance.

Looking for a crash-free formula? Give this a whirl and let us know what you think!

Price: $$

Buy Old School Labs Real Keto online.

Mixed up in an FDA-regulated facility (*swoon*), Keto Rises organic caffeine formula could turn any night owl into an early riser.

Refreshing OJ flavor? Check. Vitamins A, C, D, and K to kick off your day? Check. Salts for optimum hydrate? Of course.

This supplement is also loaded with L-carnitine, which is known for improving workout recovery and fat-burning capabilities.

Price: $$

Buy Keto Rise online.

Need a break from the chugging? Load up on these keto-friendly bars for an occasional pre-workout snack instead.

With whole-food ingredients and 10 grams of protein per serving, Perfect Keto Bars live up to their name. The jolt of pure, fatty energy just might be worth the chunk of change.

Price: $$$

Buy Perfect Keto bars online.

What Stoka Bars lack in caffeine or amino acids, they make up for in delicious protein and fatty fuel. And we dare you not to love the ketolicious sweetness of the PB&J flavor!

Price: $$$

Buy Stoka bars online.

Remember that time we swooned over these keto grilled cheese bars? Yep, still loving them. These low carb, high protein, gluten-free, sugar-free snacks are a tasty way to kick-start your weekend workout.

Price: $$

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29 Best Keto Pre Workout Snacks and Supplements - Greatist

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September 24th, 2020 at 4:01 pm

Arthritis treatment: Avoid this type of food to reduce inflammation and restore defences’ – Express

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Arthritis is rife in the UK; more than 10 million people have arthritis or other, similar conditions that affect the joints. Osteoarthritis and rheumatoid arthritis are the two most common types of arthritis. Their causes may differ, but they share similar symptoms. The most common being stiffness and painful swelling in particular joints.

These symptoms can place an immense burden on people's lives, making everyday tasks painful and difficult.

Unfortunately, there's no cure for arthritis, but there are many treatments that can help slow it down.

One effective strategy is to cut out unhealthy foods that may be exacerbating your symptoms.

Researchers have concluded that fried and processed foods can aggravate arthritis.

READ MORE:Arthritis pain - common household sauce you should avoid or risk painful symptoms

Researchers at the Mount Sinai School of Medicine examined disease prevention through diet.

In their study, they found that decreasing the amount of fried and processed foods eaten can reduce inflammation and actually help restore the bodys natural defences.

Evidence has also shone a light on why fried and processed foods are to be avoided - these foods contain saturated fat.

Several studies have shown that saturated fats trigger adipose (fat tissue) inflammation, which is not only an indicator for heart disease but it also worsens arthritis inflammation.

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Saturated fat is found in:

Butter, ghee, suet, lard, coconut oil and palm oil.

Research also suggests it isn't just what you eat but how you eat that can have a profound impact on arthritis.

An advanced glycation end product (AGE) is a toxin that appears when foods are heated, grilled, fried, or pasteurised.

GEs damage certain proteins in your body - your body tries to break these AGEs apart by using cytokines, which are inflammatory messengers.

Depending on where the AGEs occur, they may result in arthritis or other forms of inflammation.

Research has shown that reducing the amount of food cooked at high temperatures in your diet could potentially help reduce blood AGE levels.

A healthy approach to eating also brings the added benefit of helping you to lose weight.

This is important because losing weight can help you cope with arthritis.

The NHS explains: "Too much weight places excess pressure on the joints in your hips, knees, ankles and feet, leading to increased pain and mobility problems."

Exercise can also encourage weight loss and bring direct benefits for managing arthritis.

According to the NHS, regular exercise can also:

"Combined with a healthy, balanced diet, regular exercise will help you lose weight and place less strain on your joints," adds the health body.

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Arthritis treatment: Avoid this type of food to reduce inflammation and restore defences' - Express

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September 24th, 2020 at 4:01 pm

Posted in Nutrition

Excellent sources of protein for those on a vegan diet – The Indian Express

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By: Lifestyle Desk | New Delhi | Updated: September 23, 2020 12:33:15 pm Ensure your diet is full of the required amount of protein. (Source: Getty Images/Thinkstock)

If exercise helps build strength and flexibility, it is ones diet and nutrition intake that builds health and energy. While there are different types of diets that may help one achieve the desired results, many people tend to believe that there are not many adequate sources of protein for vegans. Nutritionist Rashi Chowdhury debunks the myth and lists some commonly found sources of protein for vegans that are also lighter on the gut.

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There are SO many plant based foods that are packed with nutrition and are high in protein but a lot of them might cause issues with the gut so Here are some of my favorite sources of vegan protein that are lighter on the gut! 1- Pistachios Pistachios make for an excellent high-protein snack on the go. You can also use them in your favorite recipe. Theyve got 25 grams of protein per cup 2- Almond butter I LOVE nut butters. Almond butter is a little grittier than peanut butter and contains more fiber, calcium, potassium, and iron. Add a scoop of almond butter on top of your oatmeal, in a smoothie, or slather it on top of a banana or piece of sourdough toast. Contains 7 grams of protein per 2Tbsp serving 3- Organic Edamame These crunchy little guys are fun to eat on their own, straight out of the shell, with a generous sprinkling of coarse salt. Contains 18 grams of protein per 1 cup serving (shelled) please try and go organic here. 4- Pea protein powder Pea protein is a popular vegan protein option. It's easy to digest, and a good source of arginine (an amino acid your body needs to build muscle), and branch chain amino acids (protein compounds that can delay fatigue during exercise). Add some in chocolate or vanilla-flavored powder form to your post-workout smoothie. Contains 14 grams of protein per 2T serving (1 scoop) 5- Spirulina Another richer source of protein than most vegetables! Spirulina is a worthy addition to your morning smoothie or juice. Contains a hefty 57g per 100g, but the average serving is between 1-3g. 6- Chia seeds Chia seeds pack a surprising amount of protein and also high in fiber and are a complete protein. Contains 5g protein per 2T serving 7- Sesame seeds Sesame seeds are rich in lignans that may help burn fat as they cause the body to release more fat-burning liver enzymes. They are also an excellent source of vegan protein. Contains 5g protein per 3T serving Try to mix and match all these vegan protein sources and make sure you eat ATLEAST 20% of your calories from protein Have any more interesting vegan protein sources that you love? Share them with me in the comments below!

A post shared by Rashi Chowdhary (@rashichowdhary) on Jul 17, 2020 at 10:23pm PDT

Pistachios

Pistachios make for an excellent high-protein snack on the go. You can also use them in your favourite recipe. Theyve got 25 grams of protein per cup.

Almond butter

Almond butter contains more fibre, calcium, potassium, and iron than peanut butter. Add a scoop of almond butter to your oatmeal, smoothie, or slather it on top of a banana or piece of sourdough toast. Contains seven grams of protein per two-tablespoon of serving.

ALSO READ | Know how to build immunity with protein amidst coronavirus pandemic

Pea protein powder

Pea protein is a popular vegan protein option. Its easy to digest, and a good source of arginine (an amino acid the body needs to build muscle), and branch chain amino acids (protein compounds that can delay fatigue during exercise). Add some to your post-workout smoothie. Contains 14 grams of protein per two teaspoons of serving or one scoop.

Spirulina

Another rich source of protein, spirulina is a worthy addition to your morning smoothie or juice. Contains a hefty 57g per 100g, but the average serving is between 1-3 grams.

Chia seeds

Chia seeds pack a surprising amount of protein, and are also high in fibre. Contain five grams of protein per two teaspoons of serving.

Sesame seeds

Sesame seeds are rich in lignans that may help burn fat as they cause the body to release more fat-burning liver enzymes. They are also an excellent source of vegan protein. Contain five grams of protein per three teaspoons of serving.

Try to mix and match all these vegan protein sources and make sure you eat at least 20 per cent of your calories from protein, she said.

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Excellent sources of protein for those on a vegan diet - The Indian Express

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September 24th, 2020 at 4:01 pm

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

Posted in Nutrition

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

Posted in Nutrition

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.

Read more here:
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

Posted in Nutrition

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


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