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Tag Archive | "weight loss"

Beyond the Scale: What you need to know about diabetes risk factors


 

Whether you have diabetes or not, understanding this disease and how it can be controlled can significantly improve your overall health.  PHOTO SOURCE: (c) MichaelJung - Fotolia.com

Whether you have diabetes or not, understanding this disease and how it can be controlled can significantly improve your overall health.
PHOTO SOURCE: (c) MichaelJung – Fotolia.com

(StatePoint) When it comes to Type II diabetes, many only consider weight when examining their risk. Diabetes is complicated however, and risk factors are numerous.

Some of the confusion is potentially reflected in statistics. From 1980 through 2011, the number of Americans with diagnosed diabetes more than tripled, from 5.6 million to 20.9 million, according to the Centers for Disease Control and Prevention, and millions more have prediabetes or are undiagnosed.

On the bright side, cutting-edge research has uncovered strategies for avoiding, controlling and even reversing diabetes.

“It’s tempting to think that there’s not much you can do except take medication and hope for the best,” says George L. King, M.D., Chief Scientific Officer at Joslin Diabetes Center, Professor of Medicine at Harvard Medical School and author of the new book, “The Diabetes Reset.” “However, anyone can improve their body’s response to insulin and its ability to metabolize glucose in the blood.”

Each individual’s glucose control problems are unique, which is why King offers a range of evidence-based, diabetes-fighting strategies in his book. Here he shares a few:

Diet

A recent study by Dr. King and his Joslin colleagues has shown that insulin sensitivity, glucose metabolism and type 2 diabetes risk can all be significantly improved by switching to a low-fat, high-fiber diet consisting of 70 percent carbohydrates, 15 percent fat and 15 percent protein, including 15 grams of dietary fiber for every 1,000 calories consumed.

This dietary approach, known as the Rural Asian Diet, is easy to maintain, as it doesn’t call for restricting calories or totally avoiding any particular food group. While many diabetes experts promote restricting carbohydrates, this diet distinguishes between refined carbohydrates and complex carbohydrates, which are high in fiber, and will be converted into blood glucose much more slowly.

Weight Loss

If your BMI is above 25 and you’re able to reduce your body weight by 5 to 7 percent, you can reduce your insulin resistance and improve your glucose metabolism. Be advised, many doctors feel that BMI is of limited value in determining a diabetes risk because it doesn’t distinguish between fat and lean tissue or between different types of body fat. Abdominal fat is the most dangerous type of fat in terms of diabetes risk, so many doctors use waist circumference as an additional measurement.

Exercise

Your muscles can lose insulin sensitivity due to inactivity. This can be largely reversed through a combination of 150 minutes of aerobic activity per week plus weekly strength training sessions. Together, these activities can increase your muscles’ ability to oxidize fats, glucose and other fuels, while also helping you lose weight.

Sleep

There is mounting evidence that lack of sleep can contribute to insulin resistance and possibly causes damage to the pancreas, putting you at heightened risk for prediabetes and type 2 diabetes. Attempt to get seven to eight hours of high-quality sleep every night to improve insulin sensitivity.

More diabetes-strategies can be found at www.workman.com.

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Surviving swimsuit season


Tips for simplifying your summer nutrition plan

(ARA) – Swimsuit season is upon us, but that doesn’t mean adopting yet another fad diet to shed those lingering winter pounds. In fact, according to a recent study, “Successful Weight Loss Among Obese U.S. Adults,” released on April 10, 2012, by the American Journal of Preventative Medicine, popular diets showed no association with weight loss.

Instead, consider simplifying your nutrition plan. No counting calories, no elimination of whole food groups, just simple wellness. Navigate the path of numerous temptations by sticking to the basics and trying these easy tips.

Know what you are eating

Be aware of what is entering your body. Read labels and watch portion sizes. Fill your body with fresh vegetables, fruits and protein-packed foods to keep you fueled throughout the day.

Need something convenient to grab as you run out the door? Keep your pantry stocked with wholesome, portion-controlled snacks and make simple eating, simple.

It’s all in the planning

Running late is a common excuse for a derailed nutrition plan. Stay on track by preparing meals in advance. Make a healthy meal calendar and only purchase those items needed to follow it. Prepare fruits and vegetables in single serving bags so that snacking and packing meals is convenient and won’t take a lot of time each day.

Surviving summer events

Summer ushers in cookouts, company picnics and wedding buffets. While you can’t always control the food offerings, you can prepare before heading out the door. Empty stomachs cause bad choices, so try eating a healthy, high-protein snack such as a hard-boiled egg before leaving. When you arrive, stick to nutritious options like lean meats, veggies and fruits instead of the higher calorie items.

Stay hydrated

Summer events are typically held outside, which means it is especially important to stay hydrated. Invest in a well-insulated water bottle and take it with you everywhere you go. In addition, steer clear of empty-calorie, sugar-filled beverages.

Simple fitness choices

Determine a few simple exercises that you can do anywhere. Dragging at work? Try some jumping jacks for a boost. Why not do stomach crunches while you watch your favorite evening television show? Many exercises can be done in your own home and still make a big impact.

For more information about other simple nutrition options, including the full line of ZonePerfect Nutrition Bars, visit zoneperfect.com.

 

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Weight loss contest to benefit library


Are you looking to lose weight, get healthy, and fit and trim in 2011? How about doing that and benefitting the Cedar Springs Public Library at the same time?
You can now do both by joining the Biggest Lozer contest, right here in Cedar Springs!
There is a $25 entry fee, with proceeds benefitting the Cedar Springs Public Library building fund $50,000 match challenge.  Ten percent of the entry fees will go toward the grand prize. If 50 people sign up, that would be $125. If 100 people sign up, it’s $250. The grand prize will go to the person who loses the largest percentage of body weight.
Other prizes include a 3-month membership at Curves for a woman, a 3-month membership at Max Fitness for a man, and for seniors $40 cash, courtesy of the Curiosity Shoppe.
If you’d like to join the contest, email Alicia at lovelearndaycare@yahoo.com to sign up. Weigh-in will be at Curves on January 7 from 9 a.m. to 11 a.m. You will pay the entry fee there. Each week you will email your confidential weekly weight. Weigh-out is March 3 at Curves. You will also receive weekly emails of fitness tips, recipes and more.
If you’d like to help the library but don’t want to join the contest, you can also give an end-of-the year donation. Since November 10, the library has raised over $7,000, but has $43,000 to go. You can postmark a donation before January 1 and claim a tax credit. Just mail it to Cedar Springs Public Library, PO Box 280, Cedar Springs, MI 49319 or call or text Library Director Donna Clark at 616-901-7173 to make arrangements for your donation to count for 2011.
Also—more gowns are needed for the formal gown sale, also taking place January 7, 8 a.m. to noon, at Cedar Springs High School media center. Short dresses sell for $20, long dresses for $35. Drop gowns off at Cedar Springs City Hall until January 6 and receive a tax receipt.

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3-2-1… Happy New You!


Original Ranch Spinach Dip

Successfully set and achieve your weight loss goals

Family Features

As the pumpkin pie, holiday cocktail and sugar cookie memories begin to fade, we’re reminded that the time has come to set or “re-set” our goals. Popular New Year’s resolutions — to lose weight and/or stay fit — resurface with a bang year after year.
You’ve probably heard people say, “Those who lose weight eventually gain it back.” Don’t give up hope! Many people who successfully maintained a substantial weight loss for more than a year have done it on their own.
Registered dietitian Tara Gidus, also known as the Diet Diva, knows it can be a struggle to set goals and stick to them. “Prime weight loss season is upon us, and the need for realistic, achievable and tasty ways to make healthy lifestyle changes is as important as ever,” said Gidus. “An exercise and healthy eating focus, along with a positive attitude and the right tools, can lead to a happier and healthier you — a new you.”
Help yourself to successfully achieve your weight loss resolution with Gidus’ tips.
• Think of You. Take “me” time to rest, relax, shop or exercise for stress relief. Stress hormones have been tied to weight gain.
• Break It Down. Have an ultimate goal, and then break it into mini goals that are easily achievable. This makes the road to success seem easier and allows you to celebrate along the way.
• Flavor It. Calorie moderation doesn’t have to mean boring. Use Hidden Valley Original Ranch Salad Dressing & Seasoning Mix to add a punch of flavor without compromising calories. It’s especially great to use in dips and other game day snacks.
• Keep Track. People who keep track of what they eat can lose up to twice as much weight as people who don’t. Jotting down how much you ate and how you were feeling can also help you connect food to energy and mood.
• Get Your Zzz. Snooze your way to weight loss. Getting enough sleep is critical to keep the hormones that control your appetite in check.
• Flex Your Muscles. The more muscle mass you have the more calories you burn while you are sleeping. Stay fit by doing strength training twice a week.
• Don’t Multitask. Turn off distractions like the TV and computer while eating or you could lose track of how much has gone in. Tune in to your body’s hunger and fullness cues to know when to eat and when to stop.
For great eating ideas using Hidden Valley products, check out these recipes, or go to www.hiddenvalley.com.

Weight Loss Profile

People who have successfully achieved long-term weight loss tend to have common characteristics:
• Eat breakfast every day
• Monitor their weight weekly
• Watch less TV (i.e. less than 10 hours/week)
• Daily exercise (i.e. 30 to 60 minutes/day)

Baked Chicken Tenders

Baked Chicken Tenders

Prep Time: 20 minutes
Chill Time: 6 to 24 hours
Cook Time: 16 to 18 minutes
Makes 8 (3-ounce) servings
1 packet (1.1 ounces) Hidden Valley Original Ranch Salad Dressing and Seasoning Mix, divided
2 cups non-fat Greek yogurt
1 1/2 cups low-fat buttermilk
1 package (20 ounces) fresh 99% fat free chicken tenders
1 cup whole wheat bread crumbs
1/3 cup sliced almonds
1 teaspoon garlic powder
1/4 teaspoon pepper
Olive oil cooking spray
1. Combine 1/2 packet Ranch Dressing and Seasoning Mix with yogurt; refrigerate.
2. Combine remaining Ranch Dressing and Seasoning Mix with buttermilk; refrigerate.
3. Rinse chicken and thoroughly pat dry on paper towels.
4. Combine chicken and buttermilk mixture together in a food storage zipper bag.
5. Refrigerate 6 to 24 hours.
6. Heat oven to 425°F.
7. In a food processor, combine breadcrumbs, almonds, garlic powder and pepper.
8. Coat chicken in breadcrumb mixture.
9. Set a wire rack on baking sheet and coat with cooking spray.
10. Lay chicken pieces on wire rack and spray with more cooking spray.
11. Bake 16 to 18 minutes until no longer pink (internal temp at least 170°F).
12. Use yogurt mixture as a dipping sauce.

Original Ranch Spinach Dip

Prep Time: 5 to 10 minutes
Chill Time: At least 30 minutes
Makes 12 (1/4-cup) servings
1/2     packet Hidden Valley Original Ranch Dips Mix (0.5 ounce)
1     cup plain non-fat Greek yogurt
1     cup light sour cream
1     box (10 ounces) frozen chopped spinach, thawed and well-drained
1/3     cup chopped walnuts*
1. Combine Ranch Dips Mix, yogurt, sour cream, spinach, and walnuts.
2. Chill 30 minutes or until just before serving.
3. Serve with whole wheat crackers and raw vegetables.
*Pecans or water chestnuts can be used in place of walnuts.

Cheesy Ranch Popcorn

Prep Time: 5 minutes
Cook Time: 3 1/2 minutes
Makes 6 (2-cup) servings
1     bag (3 ounces) reduced-fat, low sodium butter-flavored microwave popcorn
1/4     pack (0.25 ounce) Hidden Valley Original Ranch Salad Dressing and Seasoning Mix
3     sprays from olive oil mister
3     tablespoon grated
Parmesan cheese
1. Pop popcorn according to package directions. Immediately open the bag and pour the popcorn into a large serving bowl.
2. Spray the popcorn with three sprays from the olive oil mister, toss with Ranch Salad Dressing and Seasoning Mix and then toss with the Parmesan cheese. Serve immediately.

Introducing Hidden Valley Salad Kits

Just add lettuce! The makers of Hidden Valley introduce Salad Kits — four prepackaged kits containing tasty ingredients sure to liven up everyday salads.
To learn more about new Hidden Valley products, visit www.hiddenvalley.com.

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