"If you focus on results, you will never change.
10 Tiny Changes for Big Weight Loss
Turbo JamTM trainer Chalene Johnson recommends taking baby steps to eat more healthfully. If you "slip," get immediately back on track. Never let a vacation or a special holiday be an excuse to overdo it the entire time. Go ahead, enjoy the occasional indulgence, but keep it reasonable. Here are 10 tiny changes you can make for big weight loss.
The Truth About Diabetes and Carbs
By Denis Faye
There's a lot of confusion out there about how people with diabetes should deal with carbohydrates. The flawed popular logic is that carbs need to be avoided. In fact, this couldn't be further from the truth. The American Diabetes Association suggests that 5060 percent of a diabetic's diet consist of carbs! Furthermore, those uninformed, unfortunate souls who feel that going all Atkins is the answer are in a world of hurt. Given people with diabetes are twice as likely to develop heart disease, replacing fruits and veggies with bacon and eggs only ups their cholesterol and their risk of having a heart attack. As is also the case with a healthy body, it's best to keep your fat intake at no more than 30 percent of your calories.
diabetes and why might you get it?
Think of the body as a car and glucose as the gasoline. The insulin is like the carburetor; it regulates the gasbut for a diabetic, it doesn't, so the engine floods easily.
There are two types of diabetes. Type 1 diabetes occurs when the body's own immune system destroys insulin-producing cells in the pancreas called beta cells. These people need to take insulin treatments. People with type 2 diabetes, however, actually do produce insulin, but just not enough. No one knows what exactly causes the disease, but it's safe to say that obesity and a lousy diet can go a long way towards the onset of type 2 diabetes.
The symptoms of diabetes vary, but they can include increased thirst or hunger, abdominal pain, fatigue, increased urination, vomiting, and blurred vision.
change your diet
As it turns out, eating to get that constant flow is just plain healthy whether you have diabetes or not, so a lot of the tips you've picked up from Beachbody are the same ones that work for avoiding diabetes. First off, instead of packing all of your daily food into one or two meals, it's important to eat several small meals throughout the day. (See Beachbody's Step-by-Step Nutrition Guide for sample food plans and more information.)
Keeping your meals balanced will also help. Protein and fat both slow the flow of carbs into your system. But careful with that fat! Because of the previously mentioned heart issues, lean towards unsaturated fats, like you'll find in olive oil, avocados, raw nuts, and fish, not the saturated ones you find in meat, eggs, and dairy.
Fiber is also key, so fruit is okay, as long as it's full of fiber. Bananas are low in fiber, so you might want to avoid them. Berries, however, tend to be fiber rich, so they're generally all right in moderation. Other great sources of fiber include veggies and whole grains.
Finally, stay off hooch. One or two drinks might be fine for most diabetics, but heavy drinking can cause complications with many diabetes medicines. It can also raise fat levels in the blood and cause blood sugar dips.
You see? It's easier than you'd think. But still, if you think or know you have diabetes, go see a doctor, and follow the advice of a dietician. It's a serious medical condition and needs to be treated as such. But don't stress. With the proper diet and a steady regimen of exercise, people with diabetes can easily live full, healthy lives.