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Nutrition for the Prevention of Type 2 Diabetes

Diabetes is a chronic disease that occurs when the pancreas is no longer able to make insulin, or when the body cannot make good use of the insulin it produces.

Over the long-term high glucose levels are associated with damage to the body and failure of various organs and tissues

Did You Know?

According to the International Diabetes Federation:

  • 1 in 11 adults has diabetes (415 million).
  • 1 in 7 births is affected by gestational diabetes.
  • By 2040, 1 adult in 10 (642 million) will have diabetes.
  • Every 6 seconds a person dies from diabetes (5.0 million deaths).
  • 5% of adults with diabetes are undiagnosed.
  • Three quarters of people with diabetes live in low and middle income countries.
  • 12% of global health expenditure is spent on diabetes ($673 billion).

Prevention of Type 2 Diabetes-International Diabetes Federation:

The guidelines & recommendations for type 2 diabetes prevention emphasize on lifestyle modifications aiming to reduce weight in those who are overweight with a goal to achieve at least a 5% to 7% of body weight loss.

Lifestyle changes include:

  • Controlling portion sizes.
  • Avoiding high sugary and sweetened foods and beverages
  • Reducing the frequency of eating out (where size and content of meals cannot be controlled)
  • Cutting the daily caloric intake by 500 to 600 kcal/day.
  • Increasing physical activity to at least 150 minutes per week.

Water: Promoting better health through hydration!

Who doesn’t want to be healthy, look fresh and feel energized!?

Our bodies need water to function, whether for maintaining body temperature, absorbing nutrients, eliminating waste and toxins, and ensuring proper skin hydration.  In addition, water optimizes brain function, facilitates digestion and bowel movements and creates a sensation of satiety and fullness, which is essential to maintain a healthy weight.

According to new study at the University of Illinois at Urbana-Champaign on 18311 men and women who took part in a National Health and Nutrition Examination Survey (NHANES), just increasing by 1% their daily plain water intake, the difference was notable: The volunteers had an intake of 8.58 calories less, 0.74g less sugar, 9.8mg less sodium, and 0.88g less cholesterol.

That might not sound like a major variation, but can definitely make an impact on your diet right away and your health on the long run.

How much should we drink? 

Most people don’t feel thirsty until their mouths are dry, which means that they are already dehydrated and may feel a decrease in energy.Authorities from Europe, the U.S. Institute of Medicine, and the World Health Organization recommend between 2.0 and 2.7 liters (8 to 11 cups) of water a day for women, and 2.5 to 3.7 liters (10 to 15 cups) a day for men. This includes water from all sources, not just beverages. We get about a 0.5-1liters from food and the water our body makes. So this translates into a recommendation for women to drink 6 to 8 cups of water a day and men 9 to 11 cups, assuming only moderate physical activity at moderate ambient temperatures.

Tips to stay hydrated:

  • Start your day with a glass of room-temperature water.
  • Don’t wait until mealtimes to increase your consumption. In fact, you don’t want to drink water with your meals as it dilutes your digestive juices and makes you feel full, and then increase the chance of snacking in between meals.
  • Be sure to keep a glass nearby at your desk, on the coffee table: When water is in front of you, chances are good you will start drinking a lot more of it.
  • Opt for caffeine free-herbal tea rather than coffee or tea (although has less caffeine than coffee), which can dehydrate you.
  • Make sure to consume 5 portions of fruits and vegetables a day to keep you hydrated and give you the essential nutrients.
  • Drink water at room temperature, since drinking cold water slows down digestion and may decrease nutrient absorption..

 

When it comes to bottled water, it’s important to ensure that bottles don’t contain Bisphenol A (BPA), which is considered to have estrogenic effects on the body and contribute to weight gain, greater risk of hormonal imbalance and may lead to diabetes in predisposed patients according to anew study published end of last year (Int J Environ Res Public Health. 2016 Oct; 13(10): 989).

Hypertension & Nutrition!

May 17 was the World Hypertension Day!

The theme for World Hypertension Day 2017 was “Know Your Numbers” with a goal of increasing high blood pressure awareness in all populations around the world.

According to a recent study published in Lancet, one in eight deaths worldwide is due to high blood pressure.

The well-known causes of high blood pressure include lack of exercise, being overweight, and diets that include too much salt and alcohol and not enough fruits and vegetables.

Attempting to reduce high blood pressure with medications may not be as effective as lifestyle approaches, as medications do not treat the underlying cause. Even people who are already on blood pressure-lowering drugs can decrease further their risk by adopting a well balanced diet, limiting alcohol, and implementing healthy lifestyle changes such as exercise and weight management plans.

What’s the Best Diet for Hypertension?

The DASH diet (Dietary Approaches to Stop Hypertension) is a dietary pattern, and lifelong approach to healthy eating designed to help treat or prevent high blood pressure. It was promoted by the U.S.-based National Heart, Lung, and Blood Institute to prevent and control hypertension.

The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients such as plenty of fruits and vegetables and low-fat or non-fat dairy, with whole grains. It is a high fiber, low to moderate fat diet, rich in such as potassium, calcium and magnesium among others.

According a report by the Institute of Medicine in the U.S, adults are advised to consume at least 4.7 grams of potassium each day in order to lower blood pressure. This level of consumption, they say, will diminish the effects of salt and reduce kidney stones risk, as well as bone loss, which was highlighted by a recent study…

So don’t forget to balance your potassium levels, consume plenty of fruits and vegetables and drink a lot of water!!!

 

 

 

Festive Nutrition: The Best Diet for Holidays’ Survival!

Holidays are a special time  of year. Like many customs and traditions, the celebration centres on enjoying food and drink with friends and family.However, this is a major problem from a health and fitness perspective.While it is important to enjoy food in holidays, try not to over do it!

How to Avoid Over-Indulging? 

-Starving Yourself Before Parties is Not a Good Idea
-Planning is needed to eat well and avoid over-indulging in treats dutring the holiday period.

Some tips to help you eat well and feel well over the festive season are:

  • Start the day with a light breakfast such as fresh fruit.
  • Stay away from ‘all you can eat’ buffets, as extra food is hardly necessary during the holiday season! Eat only until you feel full, even if there is plenty of additional food on the table.
  • Spread the main meal throughout the day rather than eating all courses at one sitting.
  • Leave the table feeling you have room for a little more rather than stuffed to the gills.
  • Minimize high-calorie snacks or meals.
  • Make sure to fit in some exercise. Go for a refreshing walk instead of snoozing in the armchair sipping alcohol.

What About Alcohol?

Alcohol is in abundance during special events. Don’t forget it can contribute greatly to calorie intake as well as give you an appetite to eat more.

Maximum limits on alcohol intakes per week are 21 units for men and 14 units for women. The limits do not change during the festive season. Make sure you are drinking sensibly all year round.

A unit is approximately equal to:

  • 1 glass (½ pint) beer • 1 standard glass (5oz/125mls) wine 
• 1 measure (1oz/30mls) of spirits such as: whiskey, vodka 
• 1 measure of liqueur/aperitif/sherry

-Remember that drinks served at home tend to be larger measures than in pubs or restaurants so you will need to be extra careful.

The following tips will help you enjoy your evening and a hangover-free morning:

  • Never drink on an empty stomach. 
• Always follow an alcoholic drink with a non-alcoholic one such as sparkling or flavoured water, fruit juice, soft drink. 
• Remember mixers, fruit juices, minerals, non-alcohol beers and lagers contribute greatly to calorie intake. Choose diet minerals, no added sugar diluted drinks, flavoured or sparkling or still water. 
• Drink plenty of water to prevent dehydration and those awful morning-after headaches and nauseous tummy feelings. 
Remember, it is unlikely that any single factor will make a big difference to your holiday health and fitness.

 However, if you consistently incorporate several of these survival steps into your holiday lifestyle, you may find yourself in better shape for the New Year than you were any period before!

Food, Nutrition, Physical Activity, and the Prevention of Cancer:

113World Cancer Research Fund / American Institute for Cancer Research

Latest Recommendations:
1. Be as lean as possible without becoming underweight.
2. Be physically active for at least 30 minutes every day.
3. Avoid sugary drinks. Limit consumption of energy-dense foods.
4. Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.
5. Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats.
6. If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day.
7. Limit consumption of salty foods and foods processed with salt (sodium).
8. Don’t use supplements to protect against cancer.
9. It is best for mothers to breastfeed exclusively for up to 6 months and then add other liquids and foods.
10. After treatment, cancer survivors should follow the recommendations for cancer prevention.

And always remember: Do not Smoke or Chew Tobacco…

Nutrition Tips for Marathon Runners

Marathon Race Week

FOR FIRST TIME RUNNERS

  • Drink 2L of water every day.
  • Eat 3 well-balanced, nutrient-rich meals every day.
  • Eat 3 servings of both fruits & dairy per day.
  • Hydrate with water during & after training.
  • Eat your main meal within 60mn of finishing your training. 

FOR EXPERIENCED RUNNERS

  • Drink 2.5-3L of Water every day.
  • Eat 3 well-balanced, nutrient-rich meals every day and 3-5 small snacks per day.
  • Eat a carbohydrate and protein snack within 30mn of training.
  • Re-Hydrate after training with water and electrolytes.
  • Eat your main meal within 60-120mn of finishing your training.

Marathon Day

BEFORE THE RUN

2h before: Drink 1 glass of water and Aim for a full healthy breakfast low in fat, and high in complex carbohydrates to boost your energy without upsetting your stomach.

1h before: Drink 1 glass of water

AFTER THE RUN:

Whithin 10mnDrink a bottle of electrolytes & Eat a serving of fruit

Within 20mn: Drink more water and eat a protein-rich snack to help recover muscle tissues.

Within 60-90mn: Drink more water, eat a full healthy meal rich in proteins, fresh veggies, fruits and carbohydrates to replenish your energy stores.

The Acid Alkaline Diet

Foods are classified as acid-forming or alkalizing depending on the effect they have on the body.

Acid-forming diets lead to acid indigestion that eventually creates a condition known as chronic acidosis, an increased acidity in the blood and other body tissues. With time it may interrupt all cellular activities and functions,  eventually compromising the immune system, and leading to all sorts of diseases such as cancer, heart disease, stroke, memory loss, nutrient deficiencies and poor athletic performance.
Shifting to an alkaline diet will and eating specific foods that make your body more alkaline, can protect against those conditions as well as support a healthy weight loss: Lots of fruits, vegetables, and lots of water.
Avoiding sugar, alcohol, and processed foods is healthy weight-loss advice, too.

Some of the High Alkaline Foods Include:
Alkalizing Vegetables: Beets, Broccoli, Cauliflower, Celery, Cucumber, Kale, Lettuce, Onions, Peas, Peppers, Spinach
Alkalizing Fruits: Apple, Banana, Berries, Cantaloupe, Grapes, Melon, Lemon, Orange, Peach, Pear, Watermelon
Alkalizing Protein: Almonds, Chestnuts, Tofu
Alkalizing Spices: Cinnamon, Curry, Ginger, Mustard, Sea Salt

How to Eat Safe?

1-Clean:

-Wash you hands, utensils and food-contact surfaces often. Bacteria can spread throughout the kitchen and get onto cutting boards, knives, sponges, and counter tops.

-Wash your hand with warm, soapy water before and after handling or preparing food, especially raw meat, poultry, fish, shellfish and eggs.

2-Separate:

-Keep raw foods separated from ready to eat foods.

– Don’t cross-contaminate and let bacteria spread from one food product to another, especially for raw meat, poultry and seafood. Keep these foods and their juices away from other foods by wrapping them in plastic bags.

3-Chill:

Refrigerate promptly: Refrigerate foods quickly keeps most harmful bacteria from growing and multiplying. Refrigerators should be set at 40 F and the freezer at 0 F, and the accuracy of the settings should be checked occasionally with a thermometer.

4-Defrost:

Bacteria can reproduce rapidly during this process. So, to defrost food safely, use one of these methods:

*In the Refrigerator: Tightly wrap meat, poultry and fish so the juices don’t drip on other food as they thaw in the refrigerator. Once defrosted, use ground meat, poultry and fish within one or two days, other meat within three to five days.

*In the Microwave: Use the “defrost” or “50 percent power” setting to help avoid cooking the edges of the food while the rest remains frozen. If the meat, poultry or fish is in pieces, separate them during the thawing process to ensure that no areas remain frozen. Cook food immediately after thawing in the microwave.

*In Cold Water: Put food in a sealed package or plastic bag and immerse in cold water (change the water every 30 minutes) or place the sealed food package under cold, running water. Cook food immediately after defrosting.

5-Cook:

Cook to safe temperatures. Foods are properly cooked when they are heated for a long enough time and at a high enough temperature to kill the harmful bacteria that cause food borne illness.

All About the Paleo Diet!

The Paleo diet is one of he healthiest way you can eat because it is a nutritional approach that helps you stay lean, strong and energetic!

Research shows that our modern diet, full of refined foods, trans fats and sugar is one of the major causes of diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility.

The theory behind the Paleo diet is to eat like a caveman and loose some extra kilograms. Anything we could hunt or find such as meats, fish, eggs, nuts, leafy greens veggies, fruits, seeds and healthy fats including olive oil. It also encourages the intake of lean proteins to support muscle growth, healthy bones and optimal immune function.

You can’t eat any starches, processed foods, dairy products and other grains and legumes on this diet. You should also avoid alcohol, caffeine, salt and refined sugars and vegetable oils, such as canola.

Fortunately you can stop worrying about counting calories and eat moderately until you are not hungry anymore!