Visceral fat is stored in the abdominal cavity which means its close to many vital organs, including the pancreas, liver and intestines. For this reason, the higher the amount of visceral fat a person stores, the more at risk they are of health complications, such as type 2 diabetes and heart disease.

Eating a poor diet is one way visceral fat can build up, so making changes to what you eat is important.

There are a wide range of different diet plans proven help fat loss and weight loss. But which one is deemed best for getting rid of visceral fat?

A study published in March 2019 showed the keto diet was highly effective at reducing visceral fat.

The keto diet, short for the ketogenic diet, is a high-fat, low-carbohydrate diet, and includes an adequate amount of protein.

READ MORE:How to get rid of visceral fat: Three supplements to help reduce the harmful belly fat

The study, Extended Ketogenic Diet and Physical training Intervention in Military Personnel, was commissioned by the US military.

There were concerns about the growing rates of obesity with people within the US military.

A total of 29 people were studied for three months - 15 were put on a keto diet and the rest ate their normal, mixed diet.

Those who followed a keto diet lost an average of 17lbs during the study.

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They also lost 5.1 percent of their body fat, with 44 percent of this loss being visceral fat.

Those who ate the keto diet also showed 48 percent improvement in their insulin sensitivity, reducing their risk of developing diabetes.

The keto diet has also been shown to be effective at getting rid of visceral fat in other studies.

A study including 28 overweight and obese adults found those who followed a ketogenic diet lost more fat, especially visceral fat, than people who followed a low-fat diet.

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How to get rid of visceral fat: Best diet plan to reduce the belly fat - what foods to eat - Express

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Diabetes doesnt have to be a life sentence. Although the disease isnt considered curable because it can return after several years, it can go into remission with appropriate medication and a change of diet and lifestyle.

More than one million adults in the UAE or about 17 per cent of the population have type 2 diabetes, according to the International Diabetes Federation.

Contributing factors in the UAE include a sedentary lifestyle, stress and an unhealthy diet, explains Dr Naveed Rauf, Specialist Cardiologist at Emirates Hospital Day Surgery and Medical Centre in Dubai Motor City.

Diabetes mellitus is a set of metabolic disorders characterised by high blood glucose levels. By far the most common is type 2 diabetes, a lifestyle disease triggered by factors such as obesity and age, as well as by ethnicity and family background. It accounts for 90 per cent of all cases and occurs when the body cant produce enough insulin, or when insulin doesnt regulate blood glucose levels properly.

Type 2 diabetes has been proved to go into remission for some period of time, says Dr Kishore Kumar Katam, Specialist Endocrinology at Thumbay University Hospital, Ajman. He points to the DiRECT open-label study that tracked 280 participants in the UK over 24 months to assess whether lifestyle changes can trigger remission. Two years later, more than a third of participants remained in remission. Younger people with new onset diabetes in whom insulin is started as initial therapy sometimes see diabetes go into remission, says Dr Katam. But [overall], weight loss due to a well-planned diet and exercise or bariatric surgery can cause remission of diabetes.

The UAE has already clocked a reduction in overall levels of type 2 diabetes. In March, the Ministry of Health and Prevention announced that diabetes among adults dropped by over a third between 2010 and 2019, while adult obesity decreased by about a quarter.

GN Focus asks doctors across the nation to illustrate how type 2 diabetes goes into remission with case studies from their practice. For privacy reasons, the patients names have been left out.

Take a combined approach

Dr Katam cites the case of an overweight South Asian man aged 35 years, who visited the clinic with new onset diabetes and HbA1C levels above 10 per cent in February 2018. HbA1C is a blood pigment bound to glucose, tests for which indicate how well diabetes is being controlled. Normal levels are under 6 per cent. Hed had symptoms of increased urination and thirst for over two months. He was frightened because hed developed diabetes at a younger age, says Dr Katam. We counselled him to follow a low-calorie and high-fibre diet, with regular exercise. He was advised to take insulin as the sugars were very high, above 250 mg/dL. He was started on premix insulin; two weeks later, his sugars were well controlled. Insulin was slowly brought down to the lowest possible dose, before being stopped entirely.

Several follow-ups later, through to July, the patient has been able to maintain blood sugar levels without insulin in the target range, but by keeping a careful watch on his diet and exercise.

The period of remission depends on diet, exercise and genetic background.

Drugs combined with lifestyle changes delivered quick results for an Arab patient too.

On February 2, a 34-year-old male who was obese at 115kg with high fasting glucose, elevated blood pressure and high cholesterol levels was counselled about his condition and offered a treatment of lifestyle modification and metformin for three months, explains Dr Rauf.

He came back seven months later after losing 14kg. We repeated the blood tests and all was within normal limits. Hed taken metformin for three months only and did the rest with lifestyle modification. This included diet control, calorie reduction and reduced carbohydrate intake, as well as exercise of least half an hour five times per week and giving up smoking.

Theres so much we still dont know about how long remission lasts or complications in the future, but lowering your blood sugar, blood pressure and cholesterol definitely reduces the risk of complications.

Involve the family

Dr Sarla Kumari, Specialist Physician Diabetologist, Canadian Specialist Hospital, tells of a 35-year-old Egyptian man who weighed 140kg and had a BMI of over 40. He came to me in May 2018, feeling weak and tired. He complained of repeated throat infections, had a family history of diabetes and his HbA1c levels were 9 per cent.

We then involved his wife to help change his diet and prescribed one hours brisk walk aimed at weight reduction and started him on oral hypoglycaemic medication Janumet two times a day. We explained diabetes can be reversed with weight loss, gave him diet charts and referred him to a dietician. The patient stopped eating rice and bread, opting instead for soups, salads, grilled fish and chicken, vegetables and fruit.

Over a year, he has lost 40kg and now weighs 100kg. The good news is that his last HbA1c was 5.4 per cent, well within normal limits this June, and he remains committed to losing 10kg more. I credit his success to his willpower and strong determination to reverse his diabetes along with his wifes support, and his commitment to regular check-ups so as to monitor his blood sugar levels.

Add a surgical intervention

Dr Shaimaa Mashal, Specialist Internal Medicine at Bareen International Hospital, MBZ City, Abu Dhabi, describes the case of a 38-year-old obese Arab woman: She had type 2 diabetes for four years on (uncontrolled) oral hypoglycaemic medication and presented with hyperglycaemia (400-500mg/dL) and all the basic symptoms of diabetes. Her HbA1C was 12.5 per cent.

We changed all diabetic treatment to a diabetic diet, basal insulin combined with glycogens such as a peptide agent, short-acting insulin and combined metformin with sodium glucose transporter inhibitor.

The patient responded quickly and within two months, her HbA1C levels dropped to 8 per cent. Nevertheless, Dr Mashal felt bariatric surgery would help her further. Two weeks after surgery, her HbA1C was down to 7 per cent. On self-monitoring, her blood glucose is 100-120 mg/dL, so we reduced the insulin to a third of the total dose. There was an improvement in protein and lipid profiles as well. Overall, she has now a better quality of life and is on her way to remission.

Originally posted here:
The sweet success of diabetes remission | Health - Gulf News

Losing weight for many is an ongoing battle of ups and downs, butonekey to successful weight loss or maintaining a healthy weight is incorporatinghealthysnacks into your daily regime. After all, snacks can help maintain energy levels throughout the day and could also help prevent slimmers from overeating once its mealtime.

Whether youre craving a sweet treat, a salty snack or something that brings the crunch factor, these 100 calorie snack ideas could give you plenty of delicious options to satisfy hunger without compromising your diet.

1. 3 x cups of popcorn (90calories)

Popcorn is a great snack as it can satisfy the crunch factor that many slimmers find difficult to replace.

Ditch the butter on the popcorn and top it with sea salt instead for a craving satisfying snack.

A cup of popcorn only has 30 calories and is packed full of fibre, meaning it couldhelpwith your cravings and weight loss without having to sacrifice any of the hard work.

2. 1tbs of peanut butter (94calories)

Peanut butter works to help you lose weight in two ways: by helping control your appetite and bysuppressing blood sugar.

Eating a spoonful of peanut butter as a snack or before a meal contributes to a feeling of fullness due to the rich fats and protein found in the peanut butter.

One tablespoon of peanut butter equates to roughly 94 calories.

3. Half-a-cup of Edamame (90calories)

Edamamearesteamed unripened soybeans.

Half-a-cup of edamame is full of fibre, protein and vitamin/minerals.

Edamame is rich in the antioxidant kaempferol, which has been shown to cause weight loss and lower blood sugar.

Half-a-cup (77.5 grams) of edamame equates to just 90 calories, making them the perfect and nutritious snack for a slimmer.

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4. Dark chocolate with almonds (100calories)

Dark chocolateand almonds make a rich, satisfying, and portable snack on the go.

Dark chocolate is loaded with flavanols that may lower blood pressure and reduce heart disease risk, provided the chocolate contains at least 70percentcocoa solids.

Almondsare high in heart-healthy monounsaturated fat and have beneficial effects on blood sugar control.

By combining 10 grams of each, depending on cocoa content, itprovidesthe slimmer with a fantastic and tasty 100 calorie snack.

5. A piece of cheese (100calories)

Cheese is a portion of delicious food that's filling enough to be a snack on its own.

Although cheese is high insaturated fat, one-ounce (30-grams) serving of cheese provides about 7 grams of protein and 100 calories.

6. Pear slices with ricotta cheese (100calories)

Pear slices and ricotta cheese make a satisfying snack with a sweet taste and creamy texture.

Ricotta is an Italian whey cheese made from sheep, cow, goat or Italian water buffalo milkandis rich in protein and calcium.

Pears, especially thepeel, contain polyphenol antioxidants that have strong anti-inflammatory properties.

Together, an ounce of ricotta cheese (30 grams) and one small chopped up pear provides about 12 grams of protein and100 calories.

7. Cherry tomatoes with shredded mozzarella (97 calories)

Tomatoes and mozzarella cheese are aflavourmatch made in heaven and they're healthy, too.

Tomatoesare rich in vitamin C, potassium, and lycopene, an antioxidant,whilemozzarella is high in protein, calcium and vitamin B12.

One cup (149 grams) of cherry tomatoes paired with one ounce (30 grams) of mozzarella cheese has just under 100 calories.

8. Hard-boiled egg (70calories)

Eggs are one of the healthiest and mostweight-loss-friendly foodsyou can eat.

They pack plenty of protein, as well as vitamins K2 and B12.

Eggs are incredibly filling and may reduce the number of calories you eat for many hours, which should help you lose weight.

One large, hard-boiled egg contains about 70 calories and 6.5 grams of protein

Excerpt from:
Weight loss made easy with these top 10 satisfying snacks that are 100 calories or less - Express

BENGALURU :Nutrition and physical activity are important parts of a healthy lifestyle for diabetes patients. Eating a balanced and nutritious diet and being physically active can directly help maintain blood glucose levels, which is the mainstay of diabetes management. If you have diabetes, you need to keep an eye on what you eat, how much you eat and when you eat, and how active a lifestyle you lead.

Type 2 diabetes usually begins with insulin resistance, which is a condition in which the body produces insulin but is unable to use it effectively. When this happens, glucose builds up in the blood stream, insteadof being absorbed by the cells tobe used or stored as energy.As a result,the body demands more insulin to enable glucose to enter the cells. The pancreas increase the production of insulin to meet the demand. Over a period of time, they can no longer keep up, leading to a rise in blood glucose levels.

Of the risk factors for diabetes, some are modifiable while others are not. Age, race, ethnicity and genetics come under non-modifiable risk factors. Diet, nutrition, exercise and physical activity are modifiable risks that the patient can use to manage or even reverse diabetes.The location of body fat also makes a difference. Extra belly fat is linked to insulin resistance, diabetes and cardio-vascular diseases. So merely losing weight helps with insulin resistance and diabetes.

There are several goals to managing diabetes, such as maintaining a healthy weight, managing health metrics such as HBA1 c, FBS, PPBS, blood pressure and lipid profile, preventing complications that may occur due to fluctuation of blood glucose, and better compliance with the treatment protocol.How to achieve these goals? Understanding the macro-nutrients and micro-nutrients in your diet can be the key in managing diabetes. Carbohydrates, proteins and fats are called macro-nutrientsbecause they are requiredin larger quantities in ourdaily diet.

Carbohydrate intake has a direct effect on post-meal glucose of people with diabetes and is the main macro-nutrient to worry about in glycaemic management. Some studies have suggested that consumption of healthy fats like virgin olive oil and fish oil is associated with improved glucose metabolism and decreased risk for type 2 diabetes. Micronutrients such as sodium, potassium, magnesium, zinc, iodine and iron are all associated with the prevention of type 2 diabetes.

In the light of this, patients need to do dietary modifications to better manage or prevent diabetes. They should eat foods from all the food groups (carbohydrates, protein and fat), as omitting a food group may result in skipping a nutrient in the daily diet.A holistic approach to changing ones lifestyle, that involvesnutrition, exercise, and emoti onal and spiritual needs, is a sustainable way to control and reverse diabetes over time.

Choosing right

Your guide to managing type 2 diabetes

This years theme for World Diabetes Day is centered aroundThe Family and Diabetes. So heres how we can protect our lovedones by making some simple changes:

Better snack choices

We tend to binge on fried snacks without worrying about the repercussions. A simple and gradual way to change this is to revise your snacking routine. For people who are suffering from type 2 diabetes, almonds provide energy and also are known to have satiating properties.

Be more active

Regular physical exercise will help keep your blood pressure under control, manage your weight, maintain your energy levels and decrease risk for any heart diseases. Start by adding small doses of daily exercise and increasing it gradually to 30 minutes or 1 hour every day.

Take notes

Maintain a daily log of your day. Include details of the amount of medication you might have taken, the food you consumed, details of your physical activity, as well as things that caused you stress. This will give you insight into your progress, and help manage your lifestyle better.

Link:
The diet and diabetes connect - The New Indian Express

Weight loss is not always an easy process andwith winter fast approaching, skies getting darker and chilly winds on the horizon,it'sno wonder that manypeopleare choosing to wrap up warm and put their feet up at home, simultaneously avoiding the gym and their diet completely.

So what can you do to avoid low motivation during these wintry months?

According to research, if you cant be bothered to go to the gym, eating one particular type of superfood could help get you motivated. What is it?

A new studyby experts in New Zealandstatedeating a specific type of food supplement - made from blackcurrants - could help get you off the sofa and intoLycra.

The research found thatincorporatingblackcurrant into a slimmer's diet will make it easierto exercise for longer without getting tired.

The studys lead author Dr. Suzanne Hurst said: Identifying foods or dietary supplements that specifically support the desire to exercise daily will enable an individual to adhere to an exercise programme and maintain an active and healthy lifestyle.

She found that drinking blackcurrant juice one hour before exercise supports positive affective responses during a low impact walking exercise in healthy sedentary adults.

READ MORE: Im A Celebrity star ditched one food from diet to shed 2st

In the study conducted by Dr. Hurst, a group of male and female adults aged between 20 and 59 - were given either blackcurrant juice or a placebo an hour before they were asked to walk on a treadmill.

The study found that the average time walked by those whod consumed the blackcurrant juicewas 11 minutes longer than those who hadnt.

While only 10percentof those whod had the placebo walked a distance greater than 10km - compared with 30 percent of participants in the blackcurrant group.

The treadmill walkers whod had blackcurrants also reported lower exertion scores - and higher overall mood scores - than those whod had the placebo.

The study also found that consumption of thesuperfoodalso resulted in a dramatic 90 percent reduction in the build of enzymes linked to the onset of depression - helping you to feel better about going to the gym, too.

Test subjects underwent a blood test both before and after the experiment, its here they noted a huge decrease in something called monoamine oxidase-B, or MAO-B, activity - something they believe could help fight neurological diseases like dementia.

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Dr. Hurst, of the New Zealand Institute for Plant & Food Research, says: We found that plasma collectedonehour after blackcurrant consumption showed a dramatic acute decline - 90percent- in platelet MAO-B activity, which was still detectable in participants plasma once they had stopped exercise.

The pharmacological inhibition of brain MAO-B activity has been used to treat those diagnosed with neurological diseases and depression, potentially through their neuroprotective properties in reducing the metabolism of monoamines.

The findings were reported in the Journal of the International Society of Sports Nutrition.

Nicki Bundock, of Surrey-based firm CurraNZ, the UKs leading supplier of New Zealand blackcurrants supplements explained: "Regular exercise is one of the best ways to reduce your chances of health problems like heart disease or type 2 diabetes.

But if youre not an active person, starting an exercise plan and actually sticking with it can be incredibly difficult.

Studies have shown more than half of us drop-out of exercise plans after just six months, reverting to inactive lifestyles.

And its therefore vital we find ways to make exercise more tolerable and enjoyable.

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Weight loss: Superfood revealed that can help slimmers head to the gym - Express

What if you stopped obeying a list of rules about what and how much you eat? Intuitive eating aims to help people do just that, working to heal their relationship with food after a lifetime of off- and on-again dieting.

There are 10 different principles that characterize this practice, which was defined by registered dietitian nutritionists Evelyn Tribole and Elyse Resch in 1995. The basic idea is that it is possible to let go of the belief system that dieting is beneficial and necessary for a healthy lifestyle. It encourages the honoring of hunger and cravings and challenges beliefs about good and bad foods. Food is meant to become neutral for those practicing intuitive eating, explains Devrie Pettit, the RD behind Happily Fed. This can give you more freedom while making decisions about food, allowing you to eat what sounds satisfying and what makes your body feel good.

Related: Intuitive Eating Is the Anti-Diet to End All Diets

It sounds pretty great, right? The idea of never dieting again is incredible, but it could also make you feel nervous, too. Surely unconditional permission to eat doesnt apply to everyone, right? If you feel skeptical that intuitive eating is a good fit for individuals with a chronic illness like diabetes, you are definitely not alone.

Intuitive eating is for everyone.

Its a big myth that intuitive eating isnt appropriate for everyone, says Cara Harbstreet, RD, of Street Smart Nutrition. It was created by two dietitians for the very purpose of supporting health and well-being, so its a natural complement to the interventions or management plans for chronic diseases.

Removing food rules may feel risky for someone with a chronic disease. It may seem that doing so could contribute to out of control eating behaviors or worsened symptoms. While some may initially experience intensified cravings and feel they are eating more than normal, this is a pretty normal first step toward a healthier relationship with food, according to Harbstreet.

Unconditional permission to eat is often misconstrued as free and open access to eat whatever you want, whenever you want, says Harbstreet. And perhaps on the surface, yes, this is a process one must go to in order to rebound from years of dieting and restriction.

She adds that, with time, practicing intuitive eating can take on the form of learning to honor when you are hungry and when youve had enough. Youll feel OK eating a snack even though it was unplanned, allowing yourself to eat foods because they bring enjoyment, and eating during times previously seen as off limits, like right before bed.

Try the fur cure. Simply petting an animal can decrease the level of the stress hormone cortisol and boost release of the neurotransmitter serotonin, lowering blood pressure and heart rate and, possibly, elevating your mood.

Additionally, this evolving relationship with food is a chance to see it for what it really is.

When you neutralize all food, you dont see it as good or bad, and you come to realize that all food serves a purpose, says Pettit. Food can provide nutrients, energy, or just taste good. Some foods encompass all three purposes.

This means that, once you allow yourself to consider all foods, you can choose what sounds good to you, what you have available and time to prepare, and what feels good in your body.

Intuitive eating isnt just an OK choice for individuals with diabetes, it can be incredibly helpful in managing the chronic illness for the long term. As an example, the principle of Making Peace with Food is important to individuals with diabetes, says Harbstreet.

So often, foods with carbohydrates are vilified or avoided, she explains. Which creates a cycle of deprivation and intense cravings or binge eating for many people.

Related: How You Can Reverse Type 2 Diabetes, According to Experts

This is just one example. It is possible to see how other principles like, Exercise Feel the Difference, could be a good fit for someone coping with diabetes. Additionally, there is a big mindset shift that comes with adopting intuitive eating as a lifestyle, as Harbstreet points out.

Rather than use scare tactics or fear to motivate someone, IE offers support, encouragement and non-judgment to allow room for learning and mistakes, she says. Ultimately, its a more compassionate way to help people with diabetes feel empowered and confident in their ability to do whats best for them and their bodies.

Another aspect of this mindset shift is letting go of the expectation that weight loss is the goal for someone with diabetes. Pettit is quick to explain that becoming smaller isnt necessary, that it isnt possible to make accurate assumptions about how a person eats or moves based on their size or appearance. It is also true that it is completely possible to improve blood cholesterol, glucose, and blood pressure levels because of new, health-promoting behaviors without seeing the number on the scale change.

The biggest misconception is that weight loss automatically equals better health, Harbstreet adds. I find that although this may be the case for some people, its usually a temporary fix and it removes attention from the other healthful behaviors that are also important.

So, how exactly should someone with diabetes get started with intuitive eating? The first step is to find an IE coach who is also a registered dietitian to visit with about first steps. This person will help you as you face the challenges of completely changing how you think about food and health and they can keep your medical providers looped in so you dont get conflicting advice, according to Harbstreet.

Additionally, Pettit offers a few specific tips for the process. She encourages individuals in these circumstances to make sure they are including foods they love to eat and choosing meals, snacks, and exercise routines that are sustainable because they work well with your existing lifestyle. Intuitive eating embraces gentle nutrition, so it is OK to keep in mind basic principles as you build a meal. For example, pairing protein, fats and carbohydrates together is encouraged by Pettit.

Lastly, although this is a practice that is for anyone, it might not be the very first step for specific people. If you are critically ill or in recovery for an eating disorder, there may be additional healing that needs to happen on the road towards an intuitive eating lifestyle. This is why reaching out for professional support is so important as you work on embracing a less judgmental approach to food and exercise, whether youre chronically ill or trying to break free from years of cyclical dieting.

Find out what celebs are saying about diet cultureand why it can be toxic.

Read more:
Intuitive Eating: Can This Anti-Diet Work for Diabetes? - Parade

Diabetes is among the fastest-growing health conditions in the United States. Over 30 million adults have diabetes, with 1.5 million new cases each year. If you include prediabetes, which tends to lead to diabetes if untreated, over 100 million Americans are affected. Fortunately, most cases of diabetes can be treated or prevented through healthy eating, weight control and regular exercise. Since November is American Diabetes Month, this seems like a good time to raise awareness about the prevention, treatment and consequences of this serious medical condition.

Diabetes mellitus is a metabolic disorder characterized by high blood glucose (sugar) caused by a lack of insulin production or impaired insulin action. The lack of insulin production can be caused by an autoimmune disorder that damages the pancreas. This typically occurs during childhood, as in type 1 or juvenile diabetes, but it can occur in adults, a condition called latent autoimmune diabetes of adulthood (LADA). For both types, injected insulin is required to control blood glucose.

More commonly, diabetes is caused by the bodys cells not responding to the insulin that is produced, a condition called insulin resistance. This is called type 2 diabetes and is typically caused by some combination of obesity, particularly excess abdominal fat, and physical inactivity.

Diabetes can be diagnosed based on a fasting blood glucose test, taken 812 hours after a meal, usually in the morning. Another test is an oral glucose tolerance test in which blood glucose is measured for two hours after drinking a special beverage containing glucose. This measures the bodys response to glucose. The hemoglobin A1C test is a long-term measure of blood glucose control. This is important because the higher the hemoglobin A1C level, the greater the risk of diabetes complications.

For most diabetics, the main treatment goal is to control blood glucose level to prevent serious complications including nerve damage, blindness, infection and amputation, heart attack, and stroke. This is typically accomplished through a combination of diet, exercise and medications, with varying degrees of success. But curing diabetes is rare, so most patients require continued treatment.

Exercise is important for blood glucose control because exercise causes an increase in the uptake of glucose into cells and can improve glucose tolerance and insulin sensitivity. In addition, exercise has the added benefits of promoting weight loss and improving strength and fitness. Both aerobic and strength training are recommended, with a minimum goal of 30 minutes per day, every day.

Meal planning involves selecting healthy foods to help maintain consistent blood glucose levels while meeting energy needs for exercise and other activities. The dietary recommendations for preventing and treating diabetes are almost identical to the general recommendations for good health: Emphasize whole grains, fruits, vegetables, legumes, and low-fat meat and dairy, and reduce unhealthy fats, added sugars and salt.

The diet should also promote weight loss and weight maintenance, especially for overweight patients. The glycemic index (GI), a measure of how much a food raises blood glucose, can be helpful in dietary planning, but it is not the only meal planning tool that should be used.

Proper diet, blood glucose testing, medication use and regular exercise can improve blood glucose control, reduce the risk of other health problems and improve quality of life in diabetics. In those with prediabetes these efforts can delay the progression to diabetes and may even result in a return to normal blood glucose. In fact, diet and exercise have been shown to be more effective than medications in preventing diabetes. Plus, these lifestyle changes lead to weight loss and improved fitness, benefits that no medication can match.

Brian Parr, Ph.D., is an associate professor in the Department of Exercise and Sports Science at USC Aiken where he teaches courses in exercise physiology, nutrition and health behavior. You can learn more about this and other health and fitness topics at http://drparrsays.com or on Twitter @drparrsays.

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HEALTH AND FITNESS: What you need to know about diabetes - Aiken Standard

The latest lifestyle, fashion and travel trends

The London fitness scene is booming, new studios open each month, challenges and transformation programmes encourage us to train every day to see results fast.

Our appetite for exercise has never been so big, turbo charged by the #fitfluencers we see on Instagram, of course. But are you eating enough and at the right times to sustain your training?

We consulted two top registered dietitians sports and eating disorder specialist Renee Mcgregorand consultant dietitianSophie Medlin on how to nourish yourself properly while exercising.

Should you train fasted? How much protein is too much? How soon after a workout should you eat? Here, they answer your burning questions...

This is one of the most debated topics in the fitness world.

It depends on your workout, but...

Renee Mcgregor: In general Im not a big fan of fasted training. You should definitely not consider it for a morning workout that is high-intensitysuch as intervals, HIIT, boxing basically any session where you are working above 8/10. This is because the levels of cortisol, our stress hormone, are highest in the morning, if you then add further stress to the system by training at a high intensity without any fuel, you can cause cortisol to become chronically high which in turn can block the hypothalamus and pituitary gland, impacting the production of sex hormones oestrogen and testosterone, important for a number of functions in the body.

It has been shown repeatedly in scientific studies that it is very difficult to hit and maintain these intense efforts with no fuel, specifically carbohydrate.

If you are someone who insists on this type of training, it is important that it is at low intensity, that is an effort of 6/10 or below and that the session is no more than 60 minutes and nomore than twice a week.

Sophie Medlin: Fasted exercise in the morning can work well for some people to achieve fat loss. Taking advantage of your overnight fast means that youll be tapping into stored energy in muscles or from fat stores to fuel your work out. For average people, the beneficial effect is likely to be minimal but if you feel good when you exercise in the morning and this works for your routine, then you can make the most of this. For some people, fasted exercise means that they feel lethargic and exercise becomes a huge chore and a burden which may reduce exercise performance and therefore reduce its effectiveness. If you have a workout that makes you feel bad and causes you additional stress and discomfort, you will negate the effects of the fast anyway so it is always best to exercise when it fits in with your routine and you feel most energetic.

To train fasted or not

Renee Mcgregor: Ideally you want to get easily digestible forms of carbohydrate, so good options include banana and fruit yoghurt, oatcakes with mashed banana, fruit loaf or crumpets. This provides the body with carbohydrate effectively and efficiently ensuring there is enough energy going to the working muscles.

Sophie Medlin: Depending on when you last had a meal, you might benefit from a snack before your workout. Some people find that eating too close to a workout causes discomfort or cramps. Most people will find that leaving a gap of 60-90 minutes between eating and training works best. If you need to snack a bit closer to your workout, a snack that wont sit in your stomach for too long with some fast releasing carbohydrates usually works well. A banana or a smoothie are good options, a yoghurt or a glass of milk would also work.

Renee Mcgregor: Ideally you want to eat as quickly as you can. If you have done an intense workout and your next meal is over 2 hours away or you are training again within a 12 hour window, you want to take on something within 30 minutes.

One of the best options is flavoured milk as this provides easily digestible in the form of lactose and glucose as well as protein to help start repairing the body. If you are going to eat within the hour, then your next meal is the ideal recovery. Aim for a good mix of carbohydrate and protein eggs on toast; granola and Greek yoghurt, bagel with peanut butter and banana, chicken pasta salad or baked potato with tuna are all great options.

Sophie Medlin: After a workout, most people will want to focus on protein to make sure there is enough of the right amino acids available to build and repair their muscles. We also benefit from having some carbohydrate at this point to aid recovery. If youre not due to have a balanced meal with a protein source within an hour of your workout, the best thing for muscle growth and repair is the balance of amino acids and carbohydrate from dairy. A yoghurt with some fruit or half a pint of skimmed milk is ideal. Chocolate milk is also well regarded by professional sports coaches as a workout recovery drink. If youre following a vegan diet or dont tolerate dairy well, a plant-based protein shake or soya milk would work well. Other plant-based milks are not ideal sources of protein and dont contain all the necessary amino acids.

Why it's time to start incorporating a SkiErg into your gym sessions

Protein is essential for repairing muscles post-workout but it can be confusing to know exactly how much of it your body requires.

According to the British Nutrition Foundation, the protein requirements of a normal adult is 0.75g per kilo of bodyweight per day. For strength and endurance athletes, this increases to around 1.2-1.7g/Kg BW. So if you are working out regularly, your protein requirements may be slightly higher than the average person in order to help repair muscles after exercise. However, it stresses, "most people in the UK consume more than the recommended amount of protein, so increasing your protein intake is generally unnecessary." Check out its table showing the protein content of popular foods here.

Renee Mcgregor: Protein shakes can be useful as a convenient form of nutrition if you are unable to take on recovery in a real form. However not all protein shakes are useful. Always try to find a shake that contains carbs and protein or make your whey shake with cow's milk.

The key is ensuring carbohydrate availability around your training schedule this is instrumental in ensuring hormonal regulation and yet it is often the nutrient most avoided.

Sophie Medlin: Protein shakes can be a convenient way to recover from and fuel a workout, the problem ;is they are a highly-processed food which is something that most people will want to cut down on.

People who are working out 5-6 times per week or who are competing and focusing on performance will [require more protein], which can be slightly harder to achieve without focusing on having protein at every meal and two high protein snacks per day this is where convenience foods like protein shakes and protein bars can be useful.

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Exactly what and when to eat before and after a workout, according to a dietitian - Evening Standard

Weight gain makes a lot of people lose out on their confidence and face rejection, which can be very hard to deal with. For a homemaker, Bhavani, the struggle was all too real. However, she decided to take it in her stride and lose weight for good.To know how she did it, read her story here:Name: Bhavani RaghukandanOccupation: Homemaker

Age: 31 yearsCity: Trivandrum

Highest weight recorded: 104.5 kilos

Weight lost: 32 kilos

Duration it took me to lose weight: 9 months. I started in June 2018 and reached my goal weight of 72 kilos by the end of January 2019.

The turning point: It had been bothering me for quite some time that my BMI was too high. I lost a few kilos of my post-pregnancy weight after stopping breastfeeding but still couldnt reach the healthy BMI range. I had tried many diets but none of them seemed to work. One day I came across a book about the paleo diet. When I read it, I thought, one more diet, why not try it and see. The first weekend of starting the paleo diet along with the gym, I saw that I had lost 1.4 kilos solid. It became the lifeboat I had been struggling to lay my hands on.My breakfast: 30 almonds or a cup of milk along with two boiled eggs. Some days I eat a cheese omelet with 2 eggs.

My lunch: I usually eat one big bowl of mixed vegetable gravy or soup, topped with some nuts and butter. I make it a point to add greens in my lunch in some way or the other.

My dinner: One bowl of seasonal salad, one cup of homemade greek yogurt and a dry paneer gravy. Some days I take to the traditional route of having a bowl of sabzi and eggs.

I love eating dairy products. That being one of the major staples of this diet, I dont feel the craving to cheat, since Im a lot happier with my meals than before.

My workout: I work out in the gym for 1.5 hours to 2 hours daily, 5 days a week. In the beginning, I was only doing functional training and 40 minutes of cardio every day. Once my weight reached down to 75 kilos, my trainer switched my regime to include weight training and targeting specific muscle groups with 20 minutes of cardio every day. I also like to do a bit of yoga for flexibility and some basic breathing exercises, in the morning.

Low-calorie recipes I swear by: More than the calories, my diet completely went for an overhaul. I gave up the intake of any form of sugar and deep-fried items. Anything prepared in maida is a strict no-no.

How do I stay motivated? I have a photo of the before me on my phone. Whenever I feel low, I just look at that. Thats enough to get me to stop lazing around and head to the gym. Plus, after one year of training in the gym, I also participated in a competitions held there and to my surprise, I won a year's worth of membership! I laminated that certificate and have kept that in the room. That pushes me to go workout harder even on my lowest day.How do you ensure you dont lose focus? For so many years, all that my parents and I wanted was for me to lose weight. Standing on a weighing machine and checking my weight was the most nightmarish thing anyone could ask me to do back then. Once I started seeing weight loss in the same machine, I didn't want to stop now. Working out has become such a part of my daily routine now and missing even one day immediately puts my day off.

I have this practice of checking my weight first thing Monday morning every week. The weight I see on the scale now is enough to make me focus throughout the entire week.Whats the most difficult part of being overweight? Before this, life was difficult. Not being able to do even small physical activities easily like climbing up the stairs without feeling the need to stop in between and take a breath or getting up from the floor without support was daunting. I didnt even feel like walking down the street to buy something. Plus, I had to choose the clothes that fit my size rather than from the clothes I actually liked.

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Weight loss: Paleo diet made this mom lose 32 kilos in 9 months! Here's how - Times of India

BELLVILLE Jodie Snavely can light up a room with her lively personality and beaming smile.

Because the Bellville residents zest for life is so apparent, it would be easy to assume that her life is all rainbows and unicorns. But daily she deals with the struggles of living with type 1 diabetes a condition that, if not properly managed, can cause serious health complications.

November is Diabetes Awareness Month. World Diabetes Day is celebrated on Nov. 14 to raise awareness on both type 1 and type 2 diabetes.

Type 1 diabetes is caused by an autoimmune reaction that destroys cells in the pancreas that make insulin. According to the Centers for Disease Control and Prevention, without insulin, blood sugar cant get into cells, causing buildup in the bloodstream. High blood sugar can cause serious health problems, such as heart disease, vision loss and kidney disease.

With type 2 diabetes, cells dont respond normally to insulin (insulin resistance),and the body cant keep blood sugar at normal levels.

Snavely, 52, was diagnosed with type 1 diabetes when she was 18.

Prior to her diagnosis she experienced such symptoms as excessive thirst and urination, mood swings and hair loss, she said.

But it was a ruptured ovarian cyst that led her to discovering she had type 1 diabetes. Her blood test results confirmed the diagnosis.

Mentally, I had no idea what I was in for. No idea, she recalled. I had no idea what diabetes was. I didnt know what was going to happen in my life.

Her doctor encouraged her to maintain a healthy diet, exercise, and to regularly check her blood sugar.

Then I went off to college and was like, Im not checking my blood sugar, she said. She saw it as a hassle.

After she graduated, however, checking her blood sugar was no longer optional in her mind.

My doctor told me to either straighten up or youre going to die from this, so it was that that made me step back and understand what can happen from diabetes if you dont check your sugar, she said.

Jodie poses with her husband, Bret.

From then on she took it upon herself to check her blood sugar not just once, but 10 times daily.

They recommend anywhere from 1-3 times daily to see where youre at, but I took it so seriously when that doctor said, You need to shape up. I was like, I dont want to die from diabetes, I want to live to be a very healthy person, and so Im now going to do everything I possibly can to keep healthy, she said.

Keeping track of her blood sugar levels helps give her peace of mind, she said.

I feel better knowing what my blood sugars are and keeping that in perfect control, she said. Is it always in control? No, because diabetes sometimes has a mind of its own. Emotions can take over, stress can take over, if I dont have time to eat, if I get sick Life gets in the way and you just have to do the best you can do to keep healthy.

One of the ways she keeps healthy is with regular physical activity. Her go-to exercise is running, which she started doing at 30 years old.

Running outside in the winter can be a great form of exercise -- just make sure you take necessary precautions before lacing up your running shoes.

She typically runs 4-9 miles two or three times a week in the winter and five times a week in the spring, summer and fall. She also enjoys taking part in races and has completed eight half-marathons, three Tough Mudders, numerous 5K and 10K races, and one 24-hour relay race.

She set a personal record at her most recent half marathon in October with a time of two hours and eight minutes.

Im very competitive, so I was super excited that I got a PR, she said.

Snavely takes extra care when training and preparing for races.

I have to consider how diabetes will affect me for two hours while Im running, so I have to think about where my blood sugars are at, what to eat before the race, how to fuel throughout the race and what to do afterwards, she said.

The extra effort may seem like a burden to some, but Snavely said its just a normal part of her routine.

I accept it and go with the flow, she said.

She also says a prayer during her races that God would watch over her.

On top of exercise, Snavely prioritizes a healthy diet. She sticks to foods like fruits, veggies, nuts, fish and poultry, and doesnt eat out much.

She also keeps in regular contact with her endocrinologist, Dr. Cynthia Dorsey of OhioHealth.

Im so thankful for her and her staff that keep me healthy, Snavely said. I see her every four months religiously.

In the 34 years that Snavely has been diagnosed with diabetes, she hasn't suffered any complications from the disease, she said.

For over 20 years shes worn an insulin pump, which is meant to mimic the functions of a pancreas.

I call it my pancreas on the outside of my body, she said with a laugh. Its a little machine that has a tube that goes into my body and I move that around every four days and it delivers insulin like your pancreas would, she explained.

She also has glucose tablets handy in case her blood sugar were to drop.

When it comes to managing diabetes, she said, You have to take it by the horns and take control of it. Is it easy? No, its not easy. Its a 24/7 disease that I have to manage.

But shes thankful for the support shes received along the way from family, friends and her physicians.

Keeping a positive frame of mind is all she knows.

Jodie smiles with her parents, Malena and Ron Puster.

I had two choices when I was diagnosed: I could become depressed and say, Forget it, Im not going to deal with diabetes,' or I was going to take it by the horns and do the best I could do, she said.

She credits her parents for helping her look on the bright side and to push past obstacles standing in her way.

She hopes to be like her grandmother who lived to be 99.

She was not diabetic, but I want to be like my grandma and live a long, healthy life, she said.

Diabetes is not going to take me down.

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How this Bellville woman is living her best life with type 1 diabetes - Richland Source