WebMD Portion Control Tips – Wallet Size Portion Control Guide

WebMD Portion Control Tips – Wallet Size Portion Control Guide
Here is the wallet size version for portion control. Put the big one on the fridge to remind you and this in your wallet. Thanks Web md

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WebMD Portion Control Tips – Printable Portion Size Guide

WebMD Portion Control Tips – Printable Portion Size Guide
This is a fantastic portion guide form the excellent web md. print this version out for your fridge. To keep it fresh laminate it

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Diabetes and diet

The main aims of diet control for Diabetes sufferers are listed below:

1. Avoid hyperglycemia

2. Keep fluctuations in blood glucose levels under control

3. Reduce overall blood glucose

4. Weight reductionmust be achieved n obese patients to reduce insulin resistance, hyperglycemia, and dyslipidemia

5. Keep hypoglycemia and weight gain under control , they are commonly associated with drugs such as insulin

6. Avoid diets that may aggravate your symptoms. For example, diabetic nephropathy may become acute in case of a high protein diet.

Two broad classifications of diet used in the treatment of diabetes are low energy weight reducing diets and weight maintenance diets. In the case of obese patients, a diet with low refined carbohydrate, high unrefined carbohydrate and less total energy content would result in increased insulin sensitivity and consequent decline in blood glucose.

Low energy weight reducing diets:

These are diets used for obese diabetic patients. These diets would provide a 500kcal reduction in daily intake and can cause a weight loss of around 0.5 kg per week.

Weight maintenance diets:

These are for diabetic patients with a normal BMI. These are ideally high in unrefined carbohydrate and low in fat. The total calorie intake is not reduced in these diets. The Zone diet is an excellent dietary eating [plan for controlling blood sugars

Diets for Insulin Treated Diabetes

Diabetic patients should take care to follow a regular diet pattern and eat meals and snacks at approximately the same time every day. One useful way in which meals can be planned is to encourage the use of unrefined carbohydrates along with vegetables and reduce the consumption of proteins. It is recommended to include at least five portions of fruits and vegetables on a daily basis. Children, pregnant women and lactating mothers suffering from diabetes need special dietary advice in consultation with their physician.

An ideal diabetic diet should derive at least 50% of daily caloric intake from carbohydrates and a large portion of this should be dietary fiber. Dietary fiber is mainly of two types – soluble and insoluble. Soluble fiber is present in food items such as beans, peas, pulses, oats and most fruits and vegetables. It is advisable to consume at least 15g of dietary fiber on a daily basis. This can reduce not only blood glucose levels but also LDL cholesterol. Insoluble dietary fiber is found in food items such as whole meal bread and porridgve, museli etc. The insoluble fiber does not lower blood glucose levels directly, though. Sweet food items such as confectionery, puddings, cakes and biscuits should be restricted as much as possible. preferably deleted.

Meal Planning Methods

Scientific meal planning for diabetes aims to meet the overall nutrient requirements of the body and keep it healthy; not just lower blood glucose levels. Thus the current lifestyle and eating habits of the diabetic patient must be taken into account before suggesting modifications. Things to keep in mind include work and meal times, food preferences, as well as the goals that the diet plan is aiming to achieve. If there are too many changes needed from one’s current eating patterns then the plan is not likely to be followed. There are some accepted methods of diabetic meal planning and some of them are summarized below

Diabetic Exchange Diets:

In this method, there are six broad types of food based on their micro nutrients – starch, non-starchy vegetables, fats, meat and meat-substitutes, milk and fruits. The daily meal plan is designed to achieve a particular number of servings from each of these areas. Here food is measured in portions and this method is found to be easy to follow. A food exchange chart shows major types of food under each category and the diabetic patient will have the flexibility to replace one food with another from the same list. This variety ensures that there is no boredom generated by eating the same food over and over again. However, care has to be taken to eat the meals at the right time and to limit portion sizes to that recommended by the nutritionist.

The Plate Method:

This is the easiest method to learn. A dinner plate is used as the basis to show proportions of each food group that should be included in the meal. In this method importance is given to vegetables. Raw vegetables should make up at least half of your plate for lunch as well as dinner. The rest can be composed of starch and protein – made up of cereals, bread, potatoes and meat. A single portion of fruit or milk can be had if required.

Pyramid Method:

This is based on the Dietary Guidelines for Americans and aims to provide a well balanced and nutritious diet. It focuses on reducing the amount of fat and sugar without making the diet too monotonous. You can get pyramid meal planners here on this site.

Carbohydrate Counting:

This method is very tedious to follow as the patient needs to count the amount of carbohydrate in take in each meal. The goal is to maintain a low level of carbohydrate in the diet so as to control blood sugar levels. Unless the patient is really committed chances of failure is very high in this method.
Managing diabetes involves diet, exercise and medication. All three of these must be carefully planned and properly adhered to in order to ensure that the patient can lead a normal lifestyle without suffering from the complications that arise out of the disease. Ignoring any one of these aspects can cause drastic consequences in the blood sugar levels leading to problems associated with it.
Seek professionla advice in realtion to the type of diabetes you suffer from and join a supoport group for the early stages of management

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SPORTYPAL – J2ME apps, Mobile apps, Java apps, MIDP apps for Nokia N95

For nokia users this is a very useful tracker app for fitness nuts

SPORTYPAL – J2ME apps, Mobile apps, Java apps, MIDP apps for Nokia N95
.
Basic descriptions here. Go to the site and download this is for free. let us know what you think, is it worth it or not ….

Added new workout types: skiing, rowing, horse riding, driving, flying, sailing, swimming, hiking, paragliding, snowboarding…
To use one of the new workout types, go to the free style workout icon in the activity selection screen. This will open a new screen where you can select from a list of the new types.

SportyPal is an easy to use intuitive application for your mobile phone. You activate it when you start your running, cycling, walking, rollerblading or similar exercise. In two simple clicks it will start to log and map your position, movement, distance, tempo and calories burned. It will not affect normal operation of your mobile phone, so you can still listen to music, receive and initiate calls and messages.

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Best Diets, Plans, Recipes and Nutrition Encyclope 2010 – TopTenREVIEWS

Best Diets, Plans, Recipes and Nutrition Encyclope 2010 – TopTenREVIEWS

More Blackberry apps

Check this out guys. If you really havent a clue where to statr on your new you  lifestyle road, this could be very useful. Check ou the reviews and download to your blackberry and get going. Let us know how you get on by posting your comments below this post

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FitDeck Mobile BODYWEIGHT 2010 – TopTenREVIEWS

Blackberry fitness apps. Read the reviews
FitDeck Mobile BODYWEIGHT 2010 – TopTenREVIEWS

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BEGINNER RUNNING PROGRAMME

30 minutes running programme per day for 30 days

Measure the time and distance by walking fast in one direction for 15 minutes and then back for 15 minutes.
Walk fast for the first 10 minutes building up speed, and for the last 5 minutes walk, slowing down.

The 15 minutes in between can be broken up how you like but try and keep a record of it ,if you have an mp3 player with recorder record it each time so you can see and feel progress
At the beginning jog for 30 seconds and walk until you recover jog 30 walk to recover etc for 15 minute, you will be aiming to walk 30 seconds recover 30 seconds etc
If you do this daily your body will adapt within a month 30 minutes for 30 days if you do it every second day it will take 60 days. It is a great way to get you up and running and if you are trying to lose a few pounds it will really kick start your training don’t forget to stretch before and at the end

Here are some sound nutritional tips for the girls to help with stamina and training
• Skipping meals, will make you lethargic and dread the evening training session and possibly lead to overeating in the afternoon. you should be aiming for 3 regular meals and 2 snacks per day.
• Riboflavin assists in the breakdown of carbohydrates and fats for energy and is crucial in endurance sports. In women 30 minutes of daily exercise lowers riboflavin levels in the body, so you should try to get at least 1.3 mgms you may need more but talk to your professional. Sources are most dairy products as well as cereals and grains
• Over 24 80mlgms -1200 of calcium is practical but check with your Doctor or nutritionist Sources are dairy,tofu , greens fortified cereals and juices. Avoid extra fibre supplements as these bind calcium in the gut and slow down or stop absorption
• Folate and other B vitamins found in leafy greens and citrus fruits
• Beans for phytoestrogens which lower bad ldl and increase good ldl cholesterol
• Lack of iron can lead to fatigue, sources are lean red meat dark poultry, lentils fortified cereals. Tannins in coffee and tea block iron uptake so don’t drink them with a meal. Too much can lead to constipation and malabsorption of zinc so check with your Doctor before increasing
• Make sure you eat at least 5 servings of fruit and veg per day, low glycemic of course, get your vitamin E from wheat germ and whole grains as well as good quality oils

Text eh fit to 53070 to receive daily health and fitness tips direct to your mobile. costs.60c per text rcvd. Sp: itouch
Niamh Kenny and Evening Herald accept no liability.Always consult a professional prior to any diet or exercise programme.
Contact www.KennyHealth.com for more help

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HOW HORMONES AFFECT WEIGHT

The temperature in which you train affects the number of fat calories you burn for energy.
Human growth hormone levels are increased in warmer temps, this is the wonder anti-angeing hormone that high profile celebs are taking to stay young.
An increase in hgh increases fat metabolism, it naturally declines as you get older which can lead to the infamous middle age spread, so as you can imagine the key is to increase its production to maintain a healthy balance and stay trim.
One of the ways to do this is by regular fat burning aerobic activity 30- 45 mins per day, but be careful not to stress the body by exhausting it, as this affects cortisol production when the body thinks its under attack or siege.
Cortisol is associated with storage of abdominal fat, diabetes, depression and heart disease. And can also weaken our immune system. Cortisol is at a low during the summer, maybe because we are happier and sunnier and also warmer.
Go to “> and calculate your training zone, so you can figure out if you are working the body at the correct stress level for best effect.

LPL an enzyme that promotes the storage of fat decreases during the summer which is why we seem to shed a few pounds from Spring on into summer

Testosterone peaks in the summer, this hormone helps build muscle and lose fat and peaks during the summer.

It Is easier to control appetite in the summer. When serotonin levels drop your body thinks its starving and tells you to eat, but during the summer your levels are usually quite well balanced as we come out of the dark depressing days of the winter. Serotonin is a hormone that controls our mental state. Over weight people with low serotonin tend to find they are hungry all the time, hence carb comfort eating which gives a hit or fix, bringing up serotonin levels.
This could explain food addictions and why it is so difficult to give up certain things when we are dieting. It’s a hard thing to give up the buzz of a good tasty piece of white fresh bread or a yummy chocolate biscuit..
So now is a good time to start taking a note of your eating pattern go to Http://www.mypyramid.gov/index.html and download a free food log amongst many other helpful tips on how to improve your diet and eating patterns. This website covers all ethnic backgrounds as this is very important when learning how to eat for your environment

The long and the short of it is if you are finding your exercise programme has stalled , and you are not getting much out of it, pick up the aerobic level, Interval training can be very useful for this , especially if you are a little older,stimulate fat burning hormones and enzymes and watch the weight drop off , you’ll feel better and tone a lot quicker.

Next week :Ten minute tone ups to stimulate fat burning and muscle toning

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Tempted to Walk – Music Mix

Walking music mix. This tempo encourages long strides and is best used for a hilly interval walk. Let me know how you get on !! Check out our calculators http://dev.kennyhealth.com/?page_id=69 to find your target heart rate and get the most out of your workout…

Walking music mix. This tempo encourages long strides and is best used for a hilly interval walk. Let me know how you get on !!

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Weight Loss Experiment

We are currently looking for volunteers to take part in our DIET ONLY, EXERCISE ONLY and DIET AND EXERCISE COMBO for 35 to 45 year old men and 35 TO 45 women.

If you think you may qualify for free participation contact us with your name, age, current weight,height, email, location and which grouping you would prefer to test. We are only interested in committed participants

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