WorkScores research identified three key areas that are impacting mens wellbeing at work.

An unhealthy mindsetIt appears that the stress of the modern workplace is having a significant impact on the mental wellbeing of male workers. Among those we surveyed, close to half are very stressed out and depressed most days. Also, 52% frequently felt anxious, with the highest rate of anxiety being among those between the ages of 25 to 34 years old. A further 10% of men do not feel that they can deal with life challenges, and 20% rate their work-life balance as very poor.

Poor sleep habitsOn average, men only sleep for about six hours per night, which is less than the recommended seven to nine hours. Disturbingly though, 40% of them report having poor-quality sleep. Improving sleep time and quality is vital for male wellbeing; the WorkScore data shows that those who slept more, experienced less stress and were less depressed, and those who rated their sleep as high-quality experienced close to 20% less stress at work.

Struggles with diet and exerciseAlthough men rated themselves highly for fitness, the WorkScore research found that men are not getting the recommended amount of activity. Highlights from the research show:

Men aged between 25 to 34 years get only 19 minutes a day of exercise

See the rest here:
'As a gender, we tend to open up less and bottle up more' - Human Resources Director

Analysis by MORE TH>N revealed obesity was a significant factor in six of the 12 most common pet insurance claims it received in 2018.

It said having a cat or dog which was overweight or which was not having enough exercise could contribute to the development or complexity of these conditions. Indeed, it could also impact the animals rate of recovery from these illnesses.

Claims for these conditions average at 900 compared to the 722 for the top 12 conditions overall. And MORE TH>N said this was most likely because obesity could make it harder to treat these types of illness a factor which drives up vet fees.

MORE TH>N revealed it received over 9,000 claims and paid out more than 8 million for this top six obesity-influenced conditions in 2018.

The problem, it said, was largely caused by pets not getting enough exercise and having a poor diet.

Andrew Moore, director of Pet Claims at MORE TH>N, and a qualified vet, said: As an insurer and a former vet, I regularly see the issues pet obesity can cause and its a worrying trend.

Pet owners are responsible for keeping their pets healthy, but the truth is many cats and dogs arent getting enough exercise.

In a bid to help pet owners, MORE TH>N than partnered with PitPat, which makes dog activity monitors, to offer free membership to the service for customers who take out pet insurance in November.

Being a member means you will be entitled to a free PitPat monitor which is attached to your dogs collar to monitor their exercise and weight.

The monitor works with a free app that sets a daily exercise goal based on the dogs breed and age, and users earn points for reaching their goal.

These points can be exchanged for prizes, including up to 100 cashback for MORE TH>N customers.

Andy Nowell, CEO of PitPat, said: Every owner wants to do the best for their pet, but sometimes we all need a little help.

As diet also plays a crucial role in keeping pets healthy, MORE TH>N has provided advice on managing your dog or cats diet here.

Read more:
How helping your dog shed the pounds could save you money - The Money Pages

Balanced diet, exercise advised to ward off diabetes

LAHORE:Expressing concern over rapid increase in diabetes in Pakistan, medical experts have advised balanced diet, regular exercise, appropriate medication and prevention from risk factors to ward off the disease.

They were speaking in a seminar on The Family and Diabetes held here in a hotel under the aegis of Mir Khalil-ur-Rahman Memorial Society (MKRMS) - Jang Group of Newspapers, in collaboration with Medical Unit-III, Lahore General Hospital and Barrett Hodgson Pakistan in connection with World Diabetes Day.

Punjab Health Minister Prof Dr Yasmin Rashid termed it a matter of grave concern that Pakistan was ranked 5th or 6th with regard to prevalence of diabetes in the world, adding that sedentary lifestyle, bad eating habits and lack of exercise were triggering points of diabetes. As diabetes is a congenital disease, she said it also adversely affected the newborns health. She said that diabetes was a mother of all diseases as it affected every limb and organ of the body, saying that the Punjab government was doing everything to improve facilities at DHQ and THQ hospitals to provide specialised treatment to the patients in their hometowns.

University of Health Sciences Vice-Chancellor Prof Dr Javed Akram said that approximately 35 million people were diabetic in Pakistan, adding that the burden of this disease would double in the next 25 years.

He said that approximately 420 million people were suffering from diabetes all over the world and nearly 8 million people succumb to this disease. He said that once person contracts diabetes then he or she has to live with it for life. The obesity is increasing in Pakistan, which is one of the major causes of diabetes, he said, adding that precautionary measures must be adopted to prevent diabetes.

King Edward Medical University Vice-Chancellor Prof Dr Khalid Masood Gondal pointed out that quacks were largely responsible for spreading diabetes among the people, saying that there was no truth in cable TV ads claiming to root out diabetes once and for all. The patients must see a qualified physician, he added. Post Graduate Medical Institute/Lahore General Hospital Principal and Chief Organiser Prof Dr Sardar Muhammad Al-Fareed Zafar informed that an Endocrine Ward was being established in Lahore General Hospital, where all complications of Endocrinology would be treated. He said that diabetes cant be cured but it can be controlled through precautionary measures and healthy lifestyle.

Head of Medical Unit-III, LGH, Prof Dr Tahir Siddique apprised the people of the diabetes complications, prevention and control with a view to living a healthy life despite carrying the disease.

Dr Imran Hasan, Associate Professor of Medicine LGH, stressed to regularly check their sugar. Those diabetics, who do not check their diabetes, face difficulties in treatment of their disease, he added.

Prof Dr Saqib Siddique, Professor of Gynae, emphasised on people to use fresh vegetables and fruits and desist from using white flour and white sugar to prevent the disease. Head of Paediatrics, LGH, Prof Dr Agha Shabbir Ali said that around 70,000 children were being diagnosed diabetics every year in Pakistan, adding that there was a need for proper counselling of parents for prevention, control and treatment of diabetes among their children.

Prof Dr Muhammad Moin, Professor of Ophthalmology, LGH, said that diabetes affected the eyesight; therefore, he advised diabetics to get their eyes examined periodically.

Head of Surgical and Allied Unit, LGH, Prof Dr Farooq Afzal, said that every fifth person was diabetic, the disease can be avoided through healthy lifestyle. He said that the people must avoid fried food, and include fruits and vegetables in their food along with daily exercise. He said that obesity was a major cause of diabetes, saying that men having waist above 35 inches and women having waist above 31 inches become vulnerable to diabetes. Head of Pulmonology, LGH, Prof Dr Khalid Waheed said that diabetes caused lungs TB. If it is not treated timely, then TB turns into multi-drug resistant TB, he added. Presenting vote of thanks, Senior Regional Manager Barrett Hodgson Pakistan Rahat Mughal said that pharmaceutical company, ranked among top 15 companies, regularly conducted awareness programmes among the general public.

Besides, Head of Neurology, LGH Prof Dr Mohsin Zaheer, Endocrinologist Dr Maleeha Hameed, Dr Aurangzeb Afzal, Adviser to Health Minister Prof Javed Chaudhry, Dr Kashif Aziz also spoke on the occasion.

MKRMS Chairman Wasif Nagi conducted the seminar, while Khaleeq Hamid recited verses from Holy Quran and Naat-e-Rasool (PBUH).

See original here:
Balanced diet, exercise advised to ward off diabetes - The News International

One of the most common health hazards of being overweight are constant back pains and aches. The excess body weight puts additional strain and pressure on the spine, thereby also increasing the chances of affecting (and altering) your posture along with a chance of developing either a herniated or bulging disc. 24-year-old Yash Mittal tells us that at his heaviest, he weighed 105 kgs and would suffer from a constant back pain. Not only that, I also couldnt sit properly because of the excess body fat that I was carrying.

To conquer all my aches and pains, I decided to lose weight by starting to play basketball and then working out in a gym. I also hired a personal trainer for the same. he adds.

But, for almost three years, I didnt see any results!"

"Yet, I was determined and didnt lose hope. After 3 years of constant disappointment, I decided to set a new goal for myself lose weight and get ripped in a years time. Looking back at this goal now, I realise that this was possibly the best move that I made. When you are trying to lose weight, initially, you don't really know what you are doing, even if you are following your trainer's commandments. The results only come to you when you want them to come and actively prepare for them to come as well. So, to prepare for mine, I devised the below weight loss plan," he says.

After failing to lose weight for 3 years, I was finally able to trim from 105 kgs to 90 kgs by motivating myself via watching motivational workout videos the kind that leave you with goosebumps and also help you develop the right frame of mind to workout eating right and constantly upgrading my workout routines to achieve maximum results. This is also the secret of building healthy muscles." How? The below weight loss exercise routine will help you understand.

Every day, Id start by running on the treadmill for 10 minutes, followed by stretching the body part (arms, legs, etc) I was going to work on that day. I only focussed on one body part, a day, and would indulge in 6-7 exercises (with 4 sets of each exercise) dedicated to it.

Post this routine, Id do 2 exercises focussed on abs/sides (alternatively) and then end the session with 30 minutes of cardio on the treadmill, cycle and cross trainer.

QUICK READ: The best cardio machine for every type of workout

While following this plan, I learnt that to build your body, you need to change your workout routines after every 3 months because if you don't then your body gets habituated to them and after a while it stops affecting you until you start lifting heavier. So, it is always better to change your workout after a period of 3 months.

Yash explains that your diet is not only the most important thing to get right but it is also the toughest. To lose weight, he started following the below three-meal plan via which he ate the heaviest meal of the day in the morning and lighter ones later in the day.

Breakfast: Protein shake + cereal with a lot of milk

Lunch/Dinner: Rice and curry with an egg roll or Subway-style sandwich

Post meals: Salads, fruits or protein shakes

For me weight is just a number. My motto is to be lean with strong bones.

First things first: Eat clean! The saying ABS are made in the KITCHEN is true. Also, don't get into steroids and start asking when am I going to get muscles or get lean. Good things take time. This is something that I have learnt from a personal experience, I also used to ask this all the time and in return my trainer asked me to start taking steroids. Dont do that!

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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Continued here:
How to lose weight & build muscles like this guy who transformed his body to get rid of a constant back pain - GQ India - What a man's got to do

It would be like studying an intensive exercise program including long runs, calisthenics and strenuous sports among sedentary volunteers for just six days. The investigators might find that the program made the volunteers sore, tired and weak. However, a six-month trial, allowing adequate time to adapt to the new regimen, would reach the opposite conclusion, revealing the real benefits of physical activity.

Despite their greater difficulties, diet trials receive far less funding than drug trials, especially considering that poor diet is the leading risk factor for premature death. Few big companies stand to profit directly from dietary treatments for chronic diseases. Consequently, typical diet trials must get by on shoestring budgets, rarely exceeding a few hundred thousand dollars, compared with drug trials that may cost several hundred million dollars. Without adequate support, quality inevitably suffers. Diet trials of adequate size, duration and intervention strength rarely get done.

This problem has special relevance now, as the Dietary Guidelines Advisory Committee reviews the science in preparation for new Department of Agriculture recommendations to the public in 2020. Among thousands of scientific articles initially screened, only a small proportion so far have passed strict quality criteria for inclusion in committee deliberations. And ultimately, recommendations to the public can be no stronger than the science on which they rely.

Which doesnt mean that all nutrition research is unreliable. High-quality observational studies and clinical trials provide strong evidence for the benefits of whole carbohydrates (nonstarchy vegetables, fruits, legumes, minimally processed intact grains) over highly processed, fast-digesting carbohydrates (refined grains, potato products and added sugar). We also know that nuts, olive oil and avocado protect against chronic disease, contrary to dietary recommendations during the low-fat diet era, as embodied by the 1992 Food Guide Pyramid.

We need a sort of Manhattan Project to find definitive answers to the epidemics of diet-related disease. Nutrition research to prevent disease must have the same quality and rigor as pharmaceutical research to treat disease. Building the necessary scientific infrastructure will require sustained investment by government and philanthropic organizations, but the amounts involved would total a fraction of a cent for every dollar spent treating diet-related conditions like obesity, Type 2 diabetes and cardiovascular disease.

Study authors and the media can help by avoiding the tendency to overstate the results of weak research, contributing to public confusion. And the public has a critical role to play, not only demanding government action but also volunteering for diet studies.

No other factor approaches the importance of diet for public health. To reduce the human toll of chronic disease, we must upgrade the quality of nutrition research. The financial investment required will yield huge returns in medical cost savings.

Read more here:
Why It Is So Hard to Figure Out What to Eat - The New York Times

Eddie Hall is strongman and TV personality who has won the titles of UKs Strongest Man and Englands Strongest Man numerous times. The star has recently slimmed down and explained his healthy transformation was due to cutting one thing from his diet. By ditching carbs, Eddie dropped from his starting weight of 31st 7lb by around five stone.

The strongman had an interest in sports from a young age and was a national champion swimmer for many years in his youth.

First lifting weights at age 13, Eddie made the decision to become the worlds strongest man when he was 19-years-old and started adjusting his exercise routine to help that.

With his physical strength such a big part of his career, Eddie explained the importance of nutrition in his life.

He told Express.co.uk: Nutrition is key, if I didnt eat everything in sight I wouldnt be anywhere near as strong as I am now.

READ MORE: Weight loss: Top five snacks to help you shape up revealed - which has fewest calories?

Ive always had a good balanced healthy diet just times that by four, so if you have a bowl of porridge Id have a bucket of porridge and its as simple as that.

I eat it quite easily, being a big guy I can eat a lot so I need to feed the body.

After winning the title in 2017, the athlete became concerned about his health and decided to slim down.

He said: When I won the worlds strongest man at 29, I was 31st 7lb, thats what I had to be the strongest man on the planet.

DON'T MISS

I had a few health implications, working with blood doctors and nutritionists I got a bit worried.

Eddie cut back on carbs in a bid to shape up and managed to drop around five stone by ditching the food group.

I need to now take a step back and look after my health, he told Express.co.uk.

I cut my carbs out and over the last two years I lost a total of 30kg, or five stone, and I feel a lot better for it and am enjoying my life better for it.

He explained removing unhealthy carbs can be the best way for dieters to get into shape.

The best tip I have would be cut the carbs a little bit, they are the source of all health and obesity problems in this country, Eddie added.

That was the easiest thing I did, up my proteins and fats and cut the carbs a little bit and it worked for me first hand.

Speaking of what carbs should be cut, he said: Crisps and chocolate. Now I tend to stick to the basics, potatoes, rice, pasta, stuff like that, good quality fruits.

Since taking a step back from his career as a strongman, Eddie has taken on different challenges which have been documented on the small screen.

He is back on screen for Eddie Eats America, which airs on Dave tonight. The show will see himl travel around America to take part in some of the biggest and best eating challenges in the US.

Eddie will also show off his strength tonight in Strongest Man in History which will air on History. The athlete will join other strongmen as they attempt famous feats of strength to separate the myths from the truth.

Continue reading here:
Eddie Hall weight loss: Strongman cut one thing from diet to shed astounding five stone - Express

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.

DON'T MISS

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.

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

Image Credit: Shutterstock

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.

DON'T MISS

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