Friday, March 25, 2016
Tips For Cutting Carbs
Carbohydrates are the major focus of every dieter's thoughts. Many diet plans are strongly against eating carbs, without considering the many carbohydrates that are beneficial for you. Cutting carb intake is definitely an effective way to lose weight, but carbs are still an important part of a healthy diet.
Low carb diets are very well-liked these days. Back in the day, eating low carb was considered crazy. “Carbs are meant to be good for you! Carbs give you energy. Carbs are meant to be part of every healthy diet.” Even though this is often true, it is a little more complex than it seems. There are healthy carbs and unhealthy carbs. By following a low carb diet, it simply means you are removing the bad carbs and eating an adequate amount of healthy carbs to maintain your energy levels keep your diet balanced. The following are a few suggestions that you can utilize to help in the maintenance of a low carb diet.
Pick foods that are based upon vegetables.
Vegetables don’t have a high carbohydrate content. Bear this in mind when you eat out - Choose side dishes that have a higher vegetable content. Many side dishes contains foods that high in carbs and are calorie dense.
For example, steamed veggies are a fantastic choice for a side dish. They are also wonder picks for snacks. One of the hardest things about eating a low carb diet is selecting healthy foods. Carrots, cauliflower and broccoli are all perfect choices for carb free snacks.
Use grated cauliflower as a substitute for rice.
Cauliflower has a low level of carbs and as an added bonus it cooks a lot fast than rice. It is also easily substitutable into many dishes as well. Just use grated cauliflower and cut your carb intake substantially.
Use a Bowl instead of Tortillas.
Reduce your carb intake by using dishes instead of wrapping up a tortilla. Simply prepare things the way you normally would, but instead of using a tortilla place the filling in a bowl. It will taste just as delicious will save you a lot of calories.
This might not work with quesadilla’s though since this would just mean melted cheese..
There are various ways to stick to a low carb diet and it doesn't need to be a complicated thing. By using these tips, it will help you feel full while reducing your intake of carbohydrates. It is entirely possible still live a regular life while limiting your carbs and. In no time, your new behaviours will become habits. After a while, you won't be able to tell the difference and you will feel healthier than ever before.
The Daily Habits of the Naturally Slim
Do you have the friend who always appears to be ‘naturally’ slim, who can eat almost anything because they have a ‘fast metabolism’? You might think they are so lucky and that it all comes down to their genetics.
While genetics might play a small role, most of it comes down to their daily habits around eating and keeping fit. The good news is that you can do this too if you just follow these following tips:
1 - Slim people choose to be satisfied rather than full
Thin people often stop short of feeling full when eating a meal. They distinguish between the feelings of fullness with the feelings of being satisfied. By being more aware of whether you are satisfied you can help reduce the amount of calories you intake on daily basis.
2 - Slim people eat foods that aren’t calorie dense
Foods that are ‘bulky’ but low in calories help you feel full and satiated. These are often foods that have a high level of water content such as vegetables, fruits, water-based soups and stews and whole grains that are cooked. They also tend to be high in fibre content which also help you feel full.
3 - Slim people are conscious about portion sizes
This doesn’t mean that they go to the extremes of measuring devices such as measuring cups or food scales. But they are aware of what they are eating without making it an obsession. They focus on keeping to the principles of lean protein, vegetables and fruits.
They also use simple strategies such as ordering a single serve of food, eating ready-made meals that are portion controlled, avoiding the ‘family size’ restaurants and using plates that are slightly smaller.
4 - Slim people make themselves their number one priority
Often individuals who are unhealthy and overweight may be putting other people before themselves leaving no time to look after their health and well being.
Slim people make it a priority to eat right, exercise on a regular basis and take time out to relax from stress.
5 - Slim people have active lifestyles
Taking the stairs, walking from place to place or even working at a standing desk adds up over the day. In a study at Mayo Clinic, Minnesota participants who were self-proclaimed couch potatoes were divided into obese and lean individuals. The study found that the leaner individuals spent a lot of time standing and fidgeting in comparison the the obese individuals who sat on average an extra two hours per day. As a result, if the obese individuals simply stood for an extra 2 hours per day they would burn an extra 350 calories without even working out.
As you can see the daily habits of slim people are no ‘magic secret’. They simply involve lifestyle changes which will add up over time to become slim.
Managing your weight loss regimen with portion control
Weight loss management has become important nowadays because of the several health risks that obesity can lead to. In fact, being slightly overweight can affect your lifestyle on a daily basis. You will eventually feel discomfort or experience limited movements. Before these situations arise you should think about implementing a weight loss regimen.
You may have heard about special diets, weight loss pills, and strange exercises to follow but do these actually work? You might be wondering what should be the correct first step to your weight loss regimen. The answer is right there on your plate and it is all about portion control.
Portion control is important especially for those people who admittedly have eating problems. Overeating is actually a sign of depression, which may be observed commonly with people who excessively watch television and eat all kinds of food at the same time. First, you should quit this habit because the more you watch TV shows, the more food you put inside your mouth.
When it comes to portion control, always keep in mind that half the plate is for fruits or vegetables and the other half should be divided equally into two parts – one for protein and the other for starch. Make sure that your sources of protein and starch are organic. Remember to avoid processed foods and white sugar-based products.
Another relevant thing to do for portion control is to use a smaller plate size and taller glass. Smaller plate size gives the illusion that you have already eaten enough and the taller glass makes you think you have more juice to take in. This way, you trick your mind without drastically starving yourself.
Whenever you are planning to dine in a restaurant along with family or friends it can be challenging to do portion control. But with the help of a family member or a friend, you can actually share your meal. If you do not like the idea of sharing, you can ask the waiter to serve just the amount of food you need.
Doing portion control while watching a TV show is actually possible. Watching TV or movies can really trigger overeating and you can control this by getting just enough amount of snacks to your bowl. Drinking a glass of water after finishing your bowl of snacks will also help because it will make you feel you that you are already full. Do not forget to choose healthy chips or mixed nuts with fruits for your snack bowl.
All weight loss regimens require you to do one thing and that is to impose discipline to yourself. Many people are actually giving up on their exercise routine or on their diet plan because they would eventually stop and go back to their usual routine. This is something you should avoid because once you stop, it is no longer easy to get back on the track. Stay focused on your road to fitness and you will eventually develop your weight loss regimen as a habit.
Foods to Include in a Meal Plan for People with Type 2 Diabetes
When you discover that you have type 2 diabetes you begin to realize that dieting is more than just a lifestyle choice, it becomes the key to controlling your health condition.Two things that individuals who are newly diagnosed with diabetes are faced with is:
-finding a way to to keep their blood sugar levels normalized
-Figuring out how they are going to adjust to a new eating plan, especially one that doesn’t include desserts and sugar.
The foods that you eat as a type 2 diabetic can be the difference between improving your condition or making the situation worse.
Here is the basis of the foods that should be included in a simple meal plan that helps people with Type 2 diabetes:
1 - a lean protein source.
2 - whole grain source.
3 - non-starchy vegetables and fruit.
4 - a small amount of healthy fat.
5 - water
This simple meal plan equates to one meal. The foods in each part can be selected from the following:
1. Protein source can include - lean beef, fish, turkey, chicken, wild meat or eggs. Dairy products such as cottage cheese, cheese or fat-free yogurt can also be used.
2. Whole grain sources can include brown rice, whole wheat bread, rye bread, 7-grain bread,, quinoa or oat bran. You can also substitute this category with a starchy vegetable - corn, peas or sweet potatoes.
3. Non-starchy vegetables could include onions, tomatoes, green beans, okra, mushrooms, broccoli, asparagus, spinach, lettuce, cauliflower, zucchini, radishes, cabbage, and peppers.
4. Fruit could include one serving only of a medium sized pear, apple, nectarine or peach. Or a cup of cherries, watermelon, cherries, orange, or grapefruit. Other fruit could include two fresh figs or ten grapes.
5. A small amount of healthy fat could include one teaspoon of grass-fed butter, coconut oil or olive oil.
6. Beverage, tea or coffee. herbal teas include ginger,peppermint, catnip, green tea, chamomile, spearmint, yerba mate, or ginseng. You could also just drink plain water.
By using a simple approach such as this meal plan you can begin to progress with breaking the cycle of insulin resistance and obesity - ultimately helping you achieve a healthy weight. You don't have to give up delicious meals to beat type 2 diabetes.
Remember, a healthy eating plan isn’t just following a list of foods. You also need to make sure you are getting the correct amount of carbs, protein and fats from a nutritional standpoint. Consider consulting a dietitian to help you with this, but it doesn’t hurt for you to know which foods to eat and the ones you should avoid.
5 Tips to Stay Motivated to Beat Your Diabetes
Have you ever felt like you’ve had enough of dealing with diabetes? That you just don’t have the motivation to deal with your diabetes anymore?
Managing your diabetes involves controlling something that seems invisible to you (your blood sugar levels) and it’s a constant 24 hours, 7 days a week thing. From exercise, to diet, your medications and frequent testing of your blood sugar levels - it all can become a little too much to cope with.
But dealing with diabetes is not an impossible task. Here are 5 tips for you to keep yourself motivated to beat your diabetes:
1 - Instead of thinking about avoiding future health problems, think about how controlling your blood sugar can benefit you in the present moment.
The future health problems of diabetes such as amputation, blindness and kidney problems are no doubt scary to think about - but they are not great for keeping you motivated in the present moment.
It is is easy to forget these things if they are so far into the future that you might not think about the consequences of eating something unhealthy or skipping your medication. Instead think about what makes you happy and think about how better diabetes management makes these things better
2 -Remind yourself Blood Glucose numbers are just statistics
If you ever tested yourself and got back a number that was abnormal, it can feel like you’ve received a negative assessment of yourself. Just remind yourself that these numbers are just indicators to use as information as opposed to a ‘bad grade’ - instead use these numbers to think to yourself “what can I do to bring myself back to normal levels?”
3 - Include family, friends and loved ones with your diabetes management
The important people in your life can be a great asset towards helping you with your diabetes management. They can cheer you on, celebrate your wins, join you with exercise, guide you with making food choices, give you someone to talk to when you have problems and help remind you with taking your medications.
4 - Commit Yourself to A Goal and Make It Public
By making your goal public it is amazing how much you will get done. Pledge to achieve a diabetes related goal such as 30 days of healthy eating, joining a charity cycling event, checking your blood sugar after every meal.
5 - Be Grateful of Your Situation
Given that you most likely live in a country that has health insurance, insulin medication, healthy food and basically everything you need to combat type 2 diabetes you should be grateful. In so many other places all of these things are most likely a luxury.