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Weight Management Pilot Program / Health | MyBenefits …

Oct, 21st 2019 5:43 pm, Article Recommended by Dr. J. Smith

The Department of Management Services (department) will offer a third year of the Weight Management Pilot Program for the 2020 Plan Year. The pilot will cover medical services provided by in-network physicians and Federal Drug Administration-approved medications prescribed for chronic weight management. Pilot participants will also be enrolled in a wellness program through their health plan for the 2020 plan year. Pilot participants will be responsible for all applicable medical and prescription drug co-payments, coinsurance, deductibles, and out-of-pocket expenses.

Who is eligible?

The pilot is open to 2,000 enrollees and their dependents in the State Group Health Insurance Program who meet ALLof the following eligibility criteria:

Who is not eligible?

The following enrollees or their dependents covered under the State Group Health Insurance Program are not eligible to participate in the Pilot:

Participant Responsibilities

Forms and Resources

To apply, click on the Submit Application tab in the left-hand navigation under Weight Management Pilot Program.

If you are already enrolled in the pilot program and need to submit a report, click on the Submit Reports tab in the left-hand navigation under Weight Management Pilot Program.

Document reader download link

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Weight Management Pilot Program / Health | MyBenefits ...

CentraCare Weight Management | Central Minnesota Weight Loss

Oct, 21st 2019 5:43 pm, Article Recommended by Dr. J. Smith

At CentraCare Weight Management, we focus on you. Your health and well-being are what matters most to us.

From the minute you walk through our door until you have achieved your weight loss goals, we want to help you succeed on the journey to a healthier lifestyle. We arent a national weight loss program with a standardized approach. We pride ourselves on providing a personalized service.

Youll receive a weight loss plan tailored just for you a comprehensive approach developed by a team of trusted medical professionals working together all in one location.

Were here to get you on the right track. Well be there every step of the way and well be there with ongoing support after you have reached your goal weight.

CentraCare Weight Management uses individual and group appointments with physicians, nurse practitioners, registered dietitians, behavior specialists and exercise experts to work with you to address all aspects of the disease of obesity. We also will work closely with your primary care provider.

Education, nutrition and lifestyle counseling, and ongoing support are important parts of our program. Through every phase, our patients are treated with compassion and respect in a comfortable and reassuring atmosphere. We are committed to helping you reach your weight loss goals and provide support for long-term weight maintenance.

Interested in learning more about weight loss options?View ouronline information seminar. Or register to attend one of ourfree information seminar or orientation sessions.

Contact us today!Email us or call us at320-240-2828

If you are looking to improve the health of your children and family, CentraCare Weight Management now has options available through its new Pediatric Weight Management program, housed at Lifestyle Health inside the St. Cloud Area Family YMCA.Learn more.

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CentraCare Weight Management | Central Minnesota Weight Loss

24 Best Yoga Poses To Lose Weight Quickly And Easily

Oct, 20th 2019 8:43 am, Article Recommended by Dr. J. Smith

24 Best Yoga Poses To Lose Weight Quickly And Easily Pratima Ati Hyderabd040-395603080 October 10, 2019

If youre like anything like me, your conversations revolve around Nothing works!, I need to lose weight., or I want to lose weight badly! I have tried myriad forms of diets, traipsed through bountiful videos, and buried my head under never-ending listicles. Guess what? None of them worked, and I am glad that they didnt, for I wouldnt have turned to yoga. And, in the process, wouldnt have made it a way of living. And, yes, I lost weight tons of it.

Like they rightly say about yoga,

Lets now talk about a few yoga asanas that help build your muscle strength, tone your body, and help you lose weight.

Given here are the effective yoga asanas for each body part:

A. For Facial FatB. For The ArmsC. For The Shoulders And Upper BackD.For The MidriffE. For The ThighsF. For Calf Muscles/ HamstringsG. For The Hip

Also Known As Lion Pose

This asana is known to tone the facial muscles and is a good stress buster too. It is a basic pose, and anyone can do it, irrespective of their age. When you sit in the Lion Pose and stick your tongue out, your facial muscles, along with the thorax and spine, are stretched.

There are absolutely no potentials risks. If you have trouble sitting in this pose, sit on a chair and do the asana.

To know more about the asana, click here: Simhasana

This asana is known to tone the facial muscles and is a good stress buster too. It is a basic pose, and anyone can do it, irrespective of their age. When you sit in the Lion Pose and stick your tongue out, your facial muscles, along with the thorax and spine, are stretched.

If you have any breathing issues, do this bandha under the supervision of a certified yoga teacher. Retain your breath if you suffer from high blood pressure or heart disease.

To know more about the asana, click here: Jalandhara Bandha

Back To TOC

Also Known As Downward Dog Pose

The Adho Mukha Svanasana is a weight-bearing pose. You need to position the upper body on your hands. It is an excellent way to tone your arms and biceps.

Do not do this asana if you suffer from carpal tunnel syndrome.

To know more about the asana, click here: Adho Mukha Svanasana

Also Known As Four-Limbed Staff Pose, Low Plank Pose

This pose requires you to stay off the ground by supporting the body on your hands and keeping the core intact. It not only tones your arms but also strengthens and tones your biceps and triceps.

Do not attempt this if you have a shoulder or hip injury. Work with a certified yoga instructor who can help you with variations.

To know more about the asana, click here: Chaturanga Dandasana

Also Known As Dolphin Pose

Your arms become the base for balancing the entire upper body while you try to stay afloat. This asana helps strengthen and tone the biceps, triceps, and arms.

It is a simple asana that can be done by everyone. However, you need to be careful if you have neck or shoulder injuries.

To know more about the asana, click here Ardha Pincha Mayurasana

Also Known As Upward Facing Dog Pose

This asana involves stretching the arm muscles and balancing the body weight. It is a powerful and efficient way of toning your arms, biceps, and triceps.

It is best to avoid this asana if you are pregnant or have wrist injuries.

To know more about the asana, click here: Urdhva Mukha Svanasana

Back To TOC

Also Known As Seated Twist Pose

The asana involves a deep twist and is an intermediary level pose that anyone can easily master with practice. It improves the natural flexibility of your upper body, improves digestion, and increases shoulders flexibility.

Be careful if you have issues with the knees, hips, or spine.

To know more about the asana, click here: Bharadvajasana

This pose requires you to move your shoulder, neck, and spine in unison. The intense twist (one side at a time) helps in toning the sides, the upper body, as well as the abdominal muscles.

Be careful if you have problems with the back or spine.

To know more about the asana, click here: Ardha Matsyendrasana

Back To TOC

Also Known As Boat Pose

Think of a see-saw or a boat when you think of this asana. It works in the same way, and the midriff becomes the base for balancing the body. If you have trouble losing that stubborn belly fat, here is something that will give you visible results. With a little practice, you are well on your way to achieve toned abs.

Do not do this asana if you are suffering from insomnia, hernia or spinal injuries.

To know more about the asana, click here: Naukasana

Also Known As Fish Pose

It is all about stretching your lower body (and organs) like the thighs, intestines, hips, and abdominal muscles.

It is best to avoid this asana if you have blood pressure, hernia, or migraine.

To know more about the asana, click here: Matsyasana

Also Known As Vishnus Couch Pose

This pose tones and firms the abdominal muscles. The focus shifts to both the sides of the body while you stretch. This asana improves blood circulation and digestion.

If you experience a discomfort or stiffness in the neck or hips, consult your doctor before doing this asana.

To know more about the asana, click here: Anantasana

Also Known As Cobra Pose

A pivotal pose in the Surya Namaskar, this is an elegant asana that works on your upper body. . It gives the abdominal muscles a rooted stretch.

Do not attempt this asana if you are pregnant or suffer from a hernia.

To know more about the asana, click here: Bhujangasana

Back To TOC

Also Known As Cobbler Pose

The Cobbler Pose works on the inner and outer thighs. An interesting variation of this pose is to flutter the legs like a butterfly a reason why it is also called the Butterfly Pose. It is easy, straightforward, and relaxes your lower body.

Avoid doing this if you have knee injuries.

To know more about the asana, click here: Baddha Konasana

Also Known As Garland Pose

A posture that counters the effects of sitting all day and accumulating fat in the lower part of the body. It stretches the thighs, groin, and hip muscles. It improves flexibility and tones the inner/outer thigh region.

Avoid this asana if you suffer from knee or hip pain.

To know more about the asana, click here: Malasana

Also Known As Crescent Pose

This pose is all about the lunge it stretches the legs, hamstrings, and thighs, thereby helping in toning the muscles from the hips to the ankles. It releases tension and gives you great flexibility.

If you have knee injuries or heart problems, you might not practice this asana.

To know more about the asana, click here: Anjaneyasana

Also Known As Half Frog Pose

The Half Frog Pose is one of the most challenging poses, but it gives you remarkable results. It stretches and strengthens the hips, quadriceps, and the hamstring muscles. You will feel energized as it stimulates blood circulation.

It is best to avoid this asana if you have neck, shoulder or lower back pain.

Back To TOC

Also Known As Big Toe Pose

A pose that fully stretches the hamstrings and tones the calf muscles. It strengthens your thighs, legs, and back while stimulating the functioning of the kidneys and liver.

It is one of the most basic poses and can be done by anyone. However, for beginners, it might take a while before they can fully bend and stretch.

To know more about the asana, click here: Padangusthasana

Also Known As Pyramid Pose

It is also called the Intense Side Stretch Pose as it involves deep stretching of both the sides of the body. It strengthens the quads, calf muscles, and hamstrings as you extend into the final posture. An easy way to tone and strengthen your legs.

This pose is not advisable for pregnant women and anyone with hamstring issues.

To know more about the asana, click here: Parsvottanasana

Also Known As Warrior 2 Pose

The Warrior 2 Pose is a revitalizing pose that helps you build stamina while stretching all the muscles below your hips. It is the second level of the Warrior Pose that comes with a lot of benefits apart from just toning and strengthening your legs. It relieves sciatica like magic.

Avoid this asana if you have chronic knee pain, arthritis, high blood pressure or diarrhea.

To know more about the asana, click here: Veerabhadrasana

Also Known As Wide Angle Seated Bend Pose

Think of it like doing a split while dancing, except this is seated. The deep stretch releases the tension in your torso and hip muscles and tones the hips.

This is an advanced pose that does not have any potential risks. However, use a soft cushion or blanket under your torso if you have lower back pain.

To know more about the asana, click here: Upavistha Konasana

Back To TOC

Also Known As Eagle Pose

The Eagle Pose is a convoluted pose that engages your thighs, legs, and arms while pushing the torso outside the body. The balancing act helps you find stability and, in the process, strengthens your core and hip muscles.

Avoid this asana if you have knee, shoulder, or ankle pain.

To know more about the asana, click here: Garudasana

Also Known As Happy Baby Pose

This one is a great pose as it stretches the entire lower portion of your body. The focus is on the hip bone as it goes perpendicular to the floor. The inner thighs, groin, and hamstrings are also toned and strengthened in the process.

Avoid this pose if you have diarrhea. During pregnancy, the pose should be adapted.

To know more about the asana, click here: Ananda Balasana

Also Known As Pigeon Pose

The intense stretch of the legs, spine, and chest strengthens the hip muscles. In this asana, the entire body is in the front, and the hip is the only organ that pops out at the back of your body. Hence, it thoroughly works on your hip muscles.

Even though this asana is profound and compelling, it is best to do it under the supervision of a certified instructor, especially if you have tight thighs or hips.

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24 Best Yoga Poses To Lose Weight Quickly And Easily

How to diet – NHS

Oct, 20th 2019 8:43 am, Article Recommended by Dr. J. Smith

Low carb, the 5:2 diet,detox, cabbage soup... there's no shortage of novelty diet programmes promising to helpyou lose weight fast.

The big question is, do they work? Most do lead to fast sometimes dramatic weight loss, but only for the pounds to creep back on again at the end of the diet.

More worryingly, many fad diets are based on dodgy science or no research at all, prescribing eating practices that are unhealthy and can make you ill.

The British Dietetic Association says there's no "wonder-diet you can follow without some associated nutritional or health risk".

A fad diet is typically a low calorie diet with few foods or an unusual combination of foods.

People can lose weight very quickly initially, but soon get fed up and return to old eating habits, and end up putting the weight back on.

Here are 5 reasons why following the latest novelty diet may not be a good way to lose weight.

Many diets, especially crash diets, are geared to dramatically reducing the number of calories you consume.

"Crash diets make you feel very unwell and unable to function properly," says dietitian Ursula Arens. "Because they're nutritionally unbalanced, crash diets can lead to long-term poor health."

Find out how to start losing weight

Some diets recommend cutting out certain foods, such as meat, fish, wheat or dairy products.

Cutting out certain food groups altogether could prevent you getting the important nutrients and vitamins your body needs to function properly.

You can lose weight without cutting out foods from your diet. The Eatwell Guide shows the different foods we should be eating.

Some diets are very low in carbohydrates (like pasta, bread and rice), which are animportantsource of energy.

While you may lose weight on these types of diets, they're often high in protein and fat, which can make you ill.

Low-carbohydrate diets can also cause side effects such as bad breath, headaches and constipation.

"It's been suggested that the high protein content of these diets 'dampens' the appetite and feelings of hunger," says Arens.

Many low-carbohydrate diets allow you to eat foods high in saturated fat, such as butter, cheese and meat.

Too much saturated fat can raise your cholesterol and increase your risk of heart disease and stroke.

Detox diets are based on the idea that toxins build up in the body and can be removed by eating, or not eating, certain things.

But there's no evidence that toxins build up in our bodies. If they did, we'd feel very ill.

Detox diets may lead to weight loss because they involve restricting calories, cutting out certain foods altogether, such as wheat or dairy, and eating a very limited range of foods.

"Detox diets do not work," says Arens. "They are, in effect, a form of modified fasting."

Some fad diets are based on eating a single food or meal, such as cabbage soup, chocolate or eggs.

Others recommend eating foods only in particular combinations based on your genetic type or blood group.

Often there's little or no evidence to back up these diets, and they can be difficult to keep to in the long term.

"If followed over long periods, these dietscan bevery unbalanced and bad for your health," says Arens. "You may lose weight in the short term, but it's much better to lose weight gradually and to be healthy."

We put on weight when the amount of calories we eat exceeds the amount of calories we burn through normal everyday activities and exercise. Mostadults need toeat less and get more active.

The only way to lose weight healthily and keep it off is to make permanent changes to the way you eat and exercise.

A few small alterations, such as eating less and choosing drinks that are lower in fat, sugar and alcohol, can help youlose weight.

There are also plenty of ways to make physical activity part of your life.

If you're overweight, aim to lose about 5 to 10% of your starting weight by losing 0.5 to 1kg (1 to 2lb) a week.

You should be able to lose this amount if you eat about 500 to 600 fewercalories than you normally consume each day.

An average man needs about 2,500 calories a day and an average woman about 2,000 calories to stay the same weight.

Find out whether it's safe to lose weight fast

Here are 6 simple things you can do to eat healthily and help you lose weight.

You'll find lots more tips and information in our lose weight section.

Regular physical activity will not only help you lose weight, but could also reduce your risk of developing a serious illness.

The amount of physical activity that's recommended depends on your age. Adults aged19 to 64 who are new to activity should aim to build up to 150 minutes of moderate-intensity aerobic activity a week.

Learn more about physical activity guidelines for adults

Beware of buying fake or unlicensed medical products sold as slimming products. Get informed and know what you're buying.

See the article here:
How to diet - NHS

FODMAP Food List | IBS Diets

Oct, 20th 2019 8:43 am, Article Recommended by Dr. J. Smith

Updated: October 1, 2019

The low FODMAP diet can be challenging but this helpful food list makes the diet so much easier to follow. Simply have a read of the list to familiarize yourself with what you can and cant eat. During the elimination phase try to restrict high FODMAP foods from the bad list and try and eat the low FODMAP foods from the good list. You can also print a more concise printable FODMAP food list.

For those of us needing 1 on 1 personal help with the diet and lifestyle change see the recommended FODMAP diet coaching page or try the personalized low FODMAP meal plan service.

Get freshly prepared low FODMAP meals delivered right to your door with meal delivery service Epicured. Get an exclusive $20 off your order offer by clicking here.

A wonderful FODMAP focused store providing many delicious FODMAP friendly foods such as tasty stocks and salsas and essential pantry foods is Casa de Sante. I highly recommend giving their range a try as it makes the diet that much easier and tastier.

Looking for a book to have a list on the go? Try The Complete Low-FODMAP Diet by Sue Shephard. If youre looking for a food diary to track food during the diet then try the low FODMAP food journal.

Fruit fruits can contain high fructose

Meats, Poultry and Meat Substitutes

Cereals, Grains, Breads, Biscuits/Cookies, Pasta, Nuts and Cakes

Condiments, Dips, Sweets, Sweeteners and Spreads

Prebiotic Foods

Drinks and Protein Powders

Dairy Foods

Cooking ingredients

If quantities are given these are the highest amount allowed

A great source of ready made and flavorful low FODMAP sauces, oils and snacks is FODY Foods.

For a list of FODMAP free foods see the FODMAP stacking and FODMAP Free Foods page.

Vegetables and Legumes


Meats, Poultry and Meat Substitutes

Fish and Seafood

Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes

Condiments, Dips, Sweets, Sweeteners and Spreads

Drinks and Protein Powders

Dairy Foods and Eggs

Cooking ingredients, Herbs and Spices

FODMAP Food List | IBS Diets

The Diabetes Diet –

Oct, 20th 2019 8:43 am, Article Recommended by Dr. J. Smith

Healthy eating can help you prevent, control, and even reverse diabetes. And with these tips, you can still enjoy your food without feeling hungry or deprived.Whats the best diet for diabetes?

People with diabetes have nearly double the risk of heart disease and are at a greater risk of developing mental health disorders such as depression. But most cases of type 2 diabetes are preventable and some can even be reversed. Taking steps to prevent or control diabetes doesnt mean living in deprivation; it means eating a tasty, balanced diet that will also boost your energy and improve your mood. You dont have to give up sweets entirely or resign yourself to a lifetime of bland food.

Whether youre trying to prevent or control diabetes, your nutritional needs are virtually the same as everyone else, so no special foods are necessary. But you do need to pay attention to some of your food choicesmost notably the carbohydrates you eat. While following a Mediterranean or other heart-healthy diet can help with this, the most important thing you can do is to lose a little weight.

Losing just 5% to 10% of your total weight can help you lower your blood sugar, blood pressure, and cholesterol levels. Losing weight and eating healthier can also have a profound effect on your mood, energy, and sense of wellbeing. Even if youve already developed diabetes, its not too late to make a positive change. By eating healthier, being more physically active, and losing weight, you can reduce your symptoms or even reverse diabetes. The bottom line is that you have more control over your health than you may think.

Being overweight or obese is the biggest risk factor for type 2 diabetes. However, your risk is higher if you tend to carry your weight around your abdomen as opposed to your hips and thighs. A lot of belly fat surrounds the abdominal organs and liver and is closely linked to insulin resistance. You are at an increased risk of developing diabetes if you are:

Calories obtained from fructose (found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and processed foods like doughnuts, muffins, cereal, candy and granola bars) are more likely to add weight around your abdomen. Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of diabetes.

A diabetic diet doesnt have to be complicated and you dont have to give up all your favorite foods. The first step to making smarter choices is to separate the myths from the facts about eating to prevent or control diabetes.

Fact: You can enjoy your favorite treats as long as you plan properly and limit hidden sugars. Dessert doesnt have to be off limits, as long as its a part of a healthy meal plan.

Fact: The type of carbohydrates you eat as well as serving size is key. Focus on whole grain carbs instead of starchy carbs since theyre high in fiber and digested slowly, keeping blood sugar levels more even.

Fact: The principles of healthy eating are the samewhether or not youre diabetic. Expensive diabetic foods generally offer no special benefit.

Fact: Studies have shown that eating too much protein, especially animal protein, may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet.

As with any healthy eating program, a diabetic diet is more about your overall dietary pattern rather than obsessing over specific foods. Aim to eat more natural, unprocessed food and less packaged and convenience foods.

Carbohydrates have a big impact on your blood sugar levelsmore so than fats and proteinsso you need to be smart about what types of carbs you eat. Limit refined carbohydrates like white bread, pasta, and rice, as well as soda, candy, packaged meals, and snack foods. Focus on high-fiber complex carbohydratesalso known as slow-release carbs. They are digested more slowly, thus preventing your body from producing too much insulin.

High glycemic index (GI) foods spike your blood sugar rapidly, while low GI foods have the least effect on blood sugar. While the GI has long been promoted as a tool to help manage blood sugar, there are some notable drawbacks.

Eating a diabetic diet doesnt mean eliminating sugar altogether, but like most of us, chances are you consume more sugar than is healthy. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. The key is moderation.

Reduce your cravings for sweets by slowly reduce the sugar in your diet a little at a time to give your taste buds time to adjust.

Hold the bread (or rice or pasta) if you want dessert. Eating sweets at a meal adds extra carbohydrates so cut back on the other carb-heavy foods at the same meal.

Add some healthy fat to your dessert. Fat slows down the digestive process, meaning blood sugar levels dont spike as quickly. That doesnt mean you should reach for the donuts, though. Think healthy fats, such as peanut butter, ricotta cheese, yogurt, or nuts.

Eat sweets with a meal, rather than as a stand-alone snack. When eaten on their own, sweets cause your blood sugar to spike. But if you eat them along with other healthy foods as part of your meal, your blood sugar wont rise as rapidly.

When you eat dessert, truly savor each bite. How many times have you mindlessly eaten your way through a bag of cookies or a huge piece of cake? Can you really say that you enjoyed each bite? Make your indulgence count by eating slowly and paying attention to the flavors and textures. Youll enjoy it more, plus youre less likely to overeat.

Reduce soft drinks, soda and juice. For each 12 oz. serving of a sugar-sweetened beverage you drink a day, your risk for diabetes increases by about 15 percent. Try sparkling water with a twist of lemon or lime instead. Cut down on creamers and sweeteners you add to tea and coffee.

Dont replace saturated fat with sugar. Many of us replace saturated fat such as whole milk dairy with refined carbs, thinking were making a healthier choice. Low-fat doesnt mean healthy when the fat has been replaced by added sugar.

Sweeten foods yourself. Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener (or fruit) yourself. Youll likely add far less sugar than the manufacturer.

Check labels and opt for low sugar products and use fresh or frozen ingredients instead of canned goods. Be especially aware of the sugar content of cereals and sugary drinks.

Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals that often contain hidden sugar. Prepare more meals at home.

Reduce the amount of sugar in recipes by to . You can boost sweetness with mint, cinnamon, nutmeg, or vanilla extract instead of sugar.

Find healthy ways to satisfy your sweet tooth. Instead of ice cream, blend up frozen bananas for a creamy, frozen treat. Or enjoy a small chunk of dark chocolate, rather than a milk chocolate bar.

Start with half of the dessert you normally eat, and replace the other half with fruit.

Its easy to underestimate the calories and carbs in alcoholic drinks, including beer and wine. And cocktails mixed with soda and juice can be loaded with sugar. Choose calorie-free mixers, drink only with food, and monitor your blood glucose as alcohol can interfere with diabetes medication and insulin.

Being smart about sweets is only part of the battle. Sugar is also hidden in many packaged foods, fast food meals, and grocery store staples such as bread, cereals, canned goods, pasta sauce, margarine, instant mashed potatoes, frozen dinners, low-fat meals, and ketchup. The first step is to spot hidden sugar on food labels, which can take some sleuthing:

Choose fats wisely

Some fats are unhealthy and others have enormous health benefits, so its important to choose fats wisely.

Unhealthy fats. The most damaging fats are artificial trans fats, which make vegetable oils less likely to spoil. Avoid commercially-baked goods, packaged snack foods, fried food, and anything with partially hydrogenated oil in the ingredients, even if it claims to be trans fat-free.

Healthy fats. The healthiest fats are unsaturated fats, which come from fish and plant sources such as olive oil, nuts, and avocados. Omega-3 fatty acids fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds.

Saturated fats. Found mainly in tropical oils, red meat, and dairy, theres no need to completely eliminate saturated fat from your dietbut rather, enjoy in moderation. The American Diabetes Association recommends consuming no more than 10% of your daily calories from saturated fat.

Its encouraging to know that you only have to lose 7% of your body weight to cut your risk of diabetes in half. And you dont have to obsessively count calories or starve yourself to do it. Two of the most helpful strategies involve following a regular eating schedule and recording what you eat.

Your body is better able to regulate blood sugar levelsand your weightwhen you maintain a regular meal schedule. Aim for moderate and consistent portion sizes for each meal.

Start your day off with a good breakfast. It will provide energy as well as steady blood sugar levels.

Eat regular small mealsup to 6 per day. Eating regularly will help you keep your portions in check.

Keep calorie intake the same. To regulate blood sugar levels, try to eat roughly the same amount every day, rather than overeating one day or at one meal, and then skimping the next.

A recent study found that people who kept a food diary lost twice as much weight as those who didnt. Why? A written record helps you identify problem areassuch as your afternoon snack or your morning lattewhere youre getting more calories than you realized. It also increases your awareness of what, why, and how much youre eating, which helps you cut back on mindless snacking.

Exercise can help you manage your weight and may improve your insulin sensitivity. An easy way to start exercising is to walk for 30 minutes a day (or for three 10-minute sessions if thats easier). You can also try swimming, biking, or any other moderate-intensity activity that has you working up a light sweat and breathing harder.

Learn how to lose weight and keep it off. If your last diet attempt wasnt a success, or life events have caused you to gain weight, dont be discouraged. The key is to find a plan that works with your bodys individual needs so that you can avoid common diet pitfalls and find long-term, weight loss success.

Authors: Jeanne Segal, Ph.D., Lawrence Robinson, and Melinda Smith, M.A. Last updated: June 2019.

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The Diabetes Diet -

Eat well – NHS

Oct, 20th 2019 8:43 am, Article Recommended by Dr. J. Smith

Eating a healthy, balanced dietis an important part of maintaining good health, and can help you feel your best.

This means eatinga wide varietyof foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.

This page covers healthy eating advice for the general population.

People with special dietary needs or a medical condition should ask their doctor or a registered dietitian for advice.

The Eatwell Guide shows that to have a healthy, balanced diet, people should try to:

If you're having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts.

Try to choose a variety of different foods from the 5 main food groups to get a wide range of nutrients.

Mostpeople in the UKeat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables, oily fishor fibre.

The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs.

Between the ages of 2 and 5 years, children should gradually move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide.

Fruit and vegetables area good source of vitamins and minerals and fibre, and should make up just over a third of the food you eat each day.

It's recommended that you eat at least 5 portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried or juiced.

There's evidence that people whoeat at least5 portions of fruit and vegetables a day have a lower risk of heart disease, stroke and some cancers.

Eating5 portions is not as hard as it sounds.

A portion is:

Just 1 apple, banana, pear or similar-sized fruit is 1 portion each.

A slice of pineapple or melon is also 1 portion, and 3 heaped tablespoons of vegetables is another portion.

Adding a tablespoon of dried fruit, such as raisins, to your morning cereal is an easy way to get 1 portion.

You could also swap your mid-morning biscuit for a banana, and add a side salad to your lunch.

In the evening, have a portion of vegetableswith dinner and fresh fruitwith plain, lower fat yoghurt for dessert to reach your 5 A Day.

Find out more about what counts towards your 5 A Day

Starchy foods should make upjust overa third of everything you eat. This means your meals should be based on these foods.

Choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta, and brown, wholemeal or higher fibre whitebread.

They contain more fibre, and usually more vitamins and minerals, than white varieties.

Potatoes with the skins onarea great source of fibre and vitamins. For example, when having boiled potatoes or a jacket potato, eat the skin too.

Find out more about starchy foods

Milk and dairy foods, such as cheese and yoghurt, are good sources of protein.Theyalso contain calcium, which helps keep your bones healthy.

Go for lower fat and lower sugar products where possible.

Choose semi-skimmed, 1% fat or skimmedmilk, as well as lower fat hard cheeses or cottage cheese, and lower fat, lower sugar yoghurt.

Dairy alternatives, such as soya drinks, are also included in this food group.

When buying alternatives, choose unsweetened, calcium-fortified versions.

Find out more about milk and dairy foods

These foods are all good sources of protein, which is essential for the body to grow and repair itself.

They're also good sources of a range of vitamins and minerals.

Meat is a good source of protein, vitamins and minerals, including iron, zinc and Bvitamins. It's also one of the main sources of vitamin B12.

Choose lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly.

Try to eat less red and processed meat like bacon, ham and sausages.

Find out more about meat

Eggs and fish are also good sources of protein, and contain many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids.

Aim to eat at least 2 portions of fish a week, including 1 portion of oily fish.

You can choose from fresh, frozen or canned, but remember that cannedand smoked fish can oftenbe high in salt.

Pulses, including beans, peas and lentils, are naturally very low in fat and high in fibre, protein, vitamins and minerals.

Nuts are high in fibre, and unsalted nuts make agood snack. But they do still contain high levels of fat, so eat them in moderation.

Read more abouteggs and pulses and beans.

Some fat in the diet is essential, but on average people in the UK eat too much saturated fat.

It's important to get most of your fat from unsaturated oils and spreads.

Swapping to unsaturated fats can help lower cholesterol.

Remember that all types of fat are high in energy and should be eaten in small amounts.

Find out more about the different types of fats

Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

Eating too much salt can raise your blood pressure, which increases your risk of getting heart disease or having a stroke.

See 8 tips for healthy eating to find out more about why you need to cut down on saturated fat, sugarand salt, which foods they're found in,and how to make healthier choices.

Find out more about how to eat less saturated fat

Most adults in England are overweight or obese. Check whether you're a healthy weight using the BMI calculator.

If you need to lose weight, you can use the NHS weight loss plan. It's a free 12-week diet and exercise plan to help you lose weight and develop healthier habits.

The plan, which has been downloaded more than 2 million times, is designed to help you lose weight safely, and keep it off.

Page last reviewed: 27 March 2019Next review due: 27 March 2022

Originally posted here:
Eat well - NHS

Diet & Nutrition : National Multiple Sclerosis Society

Oct, 20th 2019 8:43 am, Article Recommended by Dr. J. Smith


Maintenance of general good health is very important for people with any chronic disorder: a well-balanced and planned diet will help achieve this goal. Although there's no special MS diet, what and how you eat can make a difference in your energy level, bladder and bowel function, and overall health. MS specialists recommend that people with MS adhere to the same low-fat, high-fiber diet recommendations of the American Heart Association and the American Cancer Society for the general population. The USDA's MyPlate website can help you start on the path to healthy nutrition. Learn more about the importance of nutrition in MS.

Most claims made for dietary treatments are based on personal accounts, and reported benefits may be changes that could have happened without any treatment. Read more in Eating Habitsarticle from Momentum magazine and below:

In spring of 2015, an abstract was published of preliminary results from a clinical trial in France involving 154 people with primary-progressive MS or secondary-progressive MS. They were given high-dose biotin (MD1003) or inactive placebo for 48 weeks. The results suggested that 12.6% of those given MD1003 showed improvement in disability (using either the EDSS scale that measures disability progression, or improvement in a timed walk), versus none of those on placebo, and there were no serious safety issues reported.

More research is needed to determine who might benefit from this approach. MedDay Pharma, which sponsored the trial, stated that another trial is underway.

NOTE:In November, 2017, the FDA issued a Safety Alertto let the public and healthcare providers know that biotin can significantly interfere with certain lab tests, causing falsely high or falsely low test results that may go undetected. Talk to your doctor if you are currently taking biotin or are considering adding biotin, or a supplement containing biotin, to your diet. Biotin is found in multivitamins, including prenatal vitamins, biotin supplements and dietary supplements for hair, skin, and nail growth. Withholding biotin is often necessary before certain blood tests are done to avoid falsely abnormal results.It is important to speak with the healthcare provider who is ordering the blood tests for specific withholding instructions. The FDA isrequesting information about any adverse events or side effects you may experience related to the use of biotin or products containing biotin.

Read more:
Diet & Nutrition : National Multiple Sclerosis Society

Top 100 Diet Blogs, Websites & Newsletters To Follow in 2019

Oct, 20th 2019 8:43 am, Article Recommended by Dr. J. Smith

1. Nutrition Stripped | Live Whole. Eat Well. Feel Amazing.

The rest is here:
Top 100 Diet Blogs, Websites & Newsletters To Follow in 2019

The 7 best Kpop Diets – The Korean Diet

Oct, 20th 2019 8:43 am, Article Recommended by Dr. J. Smith

So many Kpop diets and not sure which one to follow? We tooka close look at all the different diets of your favorite idols and will let you know which one is for you and which one should be avoided.

There are so many diets out there and every day there seems to be a new one on the horizon. Lets have a look which diets your favorite Kpop idols follow. And we hope that this helps you to find the right diet for yourself. It is never to late to start a diet. And even if you have tried and failed so often, you should just do it again. Just try something different this time.

What is the banana diet?

The banana diet is rather simple and can be accomplished by everybody. This is how it works: For breakfast you have one banana and water. That is everything. Nothing more. For lunch you can have whatever you want, as long as the portion is not super-sized. And for dinner you can also have your favorite meal. Just keep the size of the portion in mind. Thats it. Sounds very easy. And it is pretty simple, because you dont have to count calories or take care of a lot of things. Also you dont have to give up on anything with this Kpop diet.

Does the Banana Diet work?

The banana diet is quite popular all over the world and not only Kpop idols such as Seo In Young claim that they lost some pounds in a few weeks. This diet works because of one simple reason. You basically cut out one entire meal. Because having a banana or two is not a full meal. It is more like a snack. And if you know Koreans, they love to have fruits as snacks throughout the day. So if you want to try a diet, this one might be just for you.

What is the sweet potato diet?

During the sweet potato diet you basically eat sweet potatoes every day for each meal. You think that this will become boring and make you quit the diet? Not so fast. Sweet potatoes are very delicious and you can find so many recipes on the internet. So you should actually go and try this one out. Plus sweet potatoes are healthy and very good for your skin. If you want to lose weight and get an even nicer skin, than this Kpop diet is for you.

Does the sweet potato diet work?

Take in mind that potatoes have a lot of carbohydrates which might not help you with your goal of losing wait quickly. But it is not that easy. If you have the sweet potatoes with a lot of vegetable side dishes you will be fine. And many Kpop idols such as Jung Hye Young, the members of Secret and IU make sweet potatoes a crucial part of their diet.

What is the paper cup diet?

The paper cup diet is maybe the most famous of the Kpop diets and is based on a certain portion per meal. Just take three paper cups or any smallsized cups and fill them up with the following food. One cup with rice, one cup with vegetables or meat and one cup with fruits. Three times a day. This makes it super simple to control your portion.

Does the paper cup diet work?

Nine Muses were the Kpop idols who started the paper cup diet and we are sure that this diet works. Because it makes it so easy to control your portions. And thats what it all boils down too. But the amount of food might just be to less for your body to operate properly for an entire day. So take in mind that you have slightly bigger portions, when you have a hard day ahead of you.

An alternative to this diet is the 2-Week Diet that will change your life!

What is thedanish hospitaldiet?

Do you have to go to hospital for this one? No:) The beautiful Nicole from the girl group Kara said that she lost weight with this diet. This diet comes from the Royal Danish Hospital and is all about high protein and low calories. It is also called the Copenhagen diet and lastsusually over a span of 13 days.

Does the danish hospitaldiet work?

The danish diet is perfect, if you want to shred some pounds quickly. How much weight can you lose in 13 days? That depends on you and how close you follow the rules. Some people can lose between 3 and 15 kg.

What is the SNSD diet?

The SNSD diet is not just one diet. Because each girl has her own way of losing weight and staying in shape. But they have some things in common and they all look fabulous. So they are doing something right. Want to know more about this diet? Have a look at our SNSD diet guide. It is definitely one of the best Kpop diets.

Does the SNSD diet work?

Yes the SNSD diet works. It is obvious. The girls look amazing. But it comes from their hard work and disciplined eating habits. This is not gonna be easy at all. But try if you dare.

What is the vegetable diet?

This is pretty easy to understand. You only eat vegetables. Park Bom from 2NE1 is known for this one. The meal plan can include salads or just vegetable dishes. Dont be fooled, there are so many vegetables that you dont have to worry about the diversity.

Does the vegetable diet work?

Yes it does work. You cutting down on carbohydrates and you dont eat any sugar. It is wonderful and will shred you off some pounds. If you are vegan already this should be easy for you. If not, you need some time to get used to it. But it can be delicious and you dont have to watch your portions to much.

What is the detox diet?

The detox diet is rather a way of fasting and cleaning your body. And if stars like Beyonce and Lee Hyori succeed with it why shouldnt you? All you neeed is lemonade made out of lemons. Not the sugary one though. The ingredients: lemon, pure maple syrup, cayenne pepper and water. Six to twelve glasses a day. Learn more about this diet here.

Does the detox diet work?

Well, you are not eating anything. You will lose weight for sure. But this one has to be done carefully and not without some help or guidance. Because it is very extreme. But if you want to fast a little bit, you should try it out.

These Kpop diets could be your best chance to lose weight. Some of them sound rather easy and others are probably a pain in the ass. But they all can bring you a step closer to your goals. If you are serious about losing weight, than you should try one of them out. Additionally, you should get some more information on the Korean diet. Just try to get as many information and help as possible. You will need it to be successful. We wish you all the best and you would make our day, if you tell us about your experiences with Kpop diets in the comments.

See the rest here:
The 7 best Kpop Diets - The Korean Diet