Unravel these secrets ...

If you are diabetic, there are two secrets that are helpful in your dietary management. Unravel them and you’ll be rewarded with better control of your condition. Let’s seek them out.

SECRET #1: Understanding food labels

Food labels are a mystery to many people but once you understand them, they tell you interesting stories about the products, from their origin to their health benefits. As diet is important in the management of diabetes, understanding food labels is an indispensable tool that helps you pick the right foods to fit into your eating plan.

When you pore over a food label, you would probably look for the ingredients first. The ingredient list spells out the ingredients used, starting from the most prevalent to the least. It helps diabetics track ingredients that they are allergic or intolerant to as well as look out for the presence of certain ingredients they want to avoid such as salt or sugar which may hide behind nice sounding aliases such as glucose, fructose, sucrose, lactose, honey, corn syrup and others.

Next, your eyes will travel to a little box with lots of numbers and percentages. Do not be daunted by the many facts and figures here because you’ll soon see that they are actually little nuggets of useful nutritional information that help you put together a balanced diet. Now, let’s set out to demystify the figures and we shall borrow the nutritional table of a diabetic snack bar for our learning exercise.

A nutritional table reveals the quantity of the different nutrients found in the food. These are normally presented in two columns, one for a 100g portion and another based on each serving. See the two columns on the right hand side of our table? This information allows you to make comparisons between different products as well as help you choose the right foods to keep to your energy and nutrient allowance for the day.

Next, we shall filter through the major nutrient contents by starting from the top storey.

Energy

Energy in the food is reflected by the number of calories or kilocalories (kcal). As weight management is important in the control of diabetes, be aware of the calories that you are ingesting from the food.

Carbohydrates

This entry should be of great interest to diabetics. There ought to be separate figures here, one for “total carbohydrates” and one for “sugars”. “Total carbohydrates” encompasses complex carbohydrates (starch) and sugars. You know too well that foods with high levels of sugars may cause rapid rises in blood glucose levels.

Protein

Protein is usually shown as g per 100g of the product or per serving or as a percentage of the total energy of the product. In our example, the protein in the snack bar makes up 11.5% of the product’s total energy.

Fat

Do note the amount of fat in each serving as it can impact your day’s total fat intake, which should be less than 30% of your total daily energy intake. Remember, a small serving of a high-fat food may deliver as much fat as a large serving of a low-fat food. Again, the data on fats should be transparent and subdivided into “total fat”, “saturated fat” and “cholesterol”. When you read the label, see if the saturated fat content is below the 10% limit just like our snack bar here (9.7%). Avoid products with a generous portion of saturated fat which may contribute towards cardiovascular disease.

Sodium

As diabetics are more inclined to have high blood pressure and excessive amounts of sodium can raise blood pressure, opt for foods with low sodium content. Aim for less than 2,400mg sodium / day which is equivalent to about a level teaspoon of table salt.

Dietary fibre

A healthy diet should have sufficient fibre which is an ally in the control of blood sugar levels. Your daily fibre recommendation stands at 20-30g.

Glycaemic Index (GI)

GI is an invaluable guide to diabetics. The GI of a food shows how quickly the food raises your blood sugar level after it is consumed. Choose foods with low GI (<>

Other nutritional information

The nutritional table may also include other micronutrients like vitamins and minerals.

Help!

Need further help or information on the product? Nestled somewhere on the label are the consumer helpline and website address. Committed and responsible manufacturers will be glad to help you when contacted.

Secret #2: Eating Healthy Snacks

Did you know that snacks form an important part of the diabetic diet? Snacks help to maintain consistent blood sugar levels and prevent hypoglycaemia. Snacks also chip in energy for your activities. You may slot in two to three snacks a day in addition to your three main meals.

However, the trick is to snack wisely. Go for healthy snack foods with low GI and which are not too laden with calories.

Note: This article is courtesy of Nestle Nutrition.

Posted by: Best Weight Loss Program

Fatigue: When to rest, when to worry

Fatigue can have many causes — from lack of sleep to lack of exercise. But fatigue may also signal other health problems. Here are some tips on interpreting what causes fatigue and how to beat it.

Some days you're so low on energy that you're drowsy by lunchtime and in need of a nap by midafternoon. What's making you so tired all the time? Stress, poor eating habits, overwork, even medical treatments can wear you down.

Most of the time, fatigue can be traced to one or more of your habits or routines. You have the power to put the vitality back in your life.

Why so weary?

Taking a quick inventory of the things that might be responsible for your fatigue is the first step toward relief. Fatigue can have a variety of lifestyle causes, including:

• Lack of sleep. Getting even an hour less than the sound slumber you need each night can leave you drowsy and unable to manage your daily routine. You may not go to bed early enough. Or more likely, you go to bed but can't sleep well. As you get older, it becomes harder to get uninterrupted sleep. You sleep less soundly. You awaken earlier.
• Stress and anxiety. If you're running from one task to the next without a break, it's eventually going to wear you down. Going through life anxious and on edge can keep you from relaxing and getting the rest you need.
• Inactivity. You're too tired to exercise, so you don't. But then when you do exert yourself, you tire easily because you're out of shape. Engaging in moderate physical activity for a half-hour or longer most days of the week may decrease stress, improve mood and leave you feeling energized. Don't schedule your activity too close to bedtime, though, or you might have trouble falling asleep.
• Eating habits. If you're not eating properly or drinking enough fluids, your body isn't getting the fuel and fluid it needs. Trying to remedy this with caffeine can backfire, especially if you consume it late in the day. Caffeine not only makes it harder to fall asleep, it also interferes with sound sleep and may keep you tossing and turning throughout the night.
• Certain medications. Some medications, including many beta blockers and antihistamines, can cause fatigue. In addition, some cold medications and pain relievers contain caffeine and other stimulants that can keep you up at night.

Battling fatigue

To beat fatigue, try these tips:

Reduce stress
Take some of the pressure out of your day. Learn to say no. Set priorities. Then organize your activities so that you avoid confusion. Pace yourself. Put aside time each day to do something you enjoy. Take a midday stroll around the block, or get up 15 minutes earlier to give yourself more time to start your day.

Manage workplace tension
On-the-job aggravation can add to work-related fatigue. Sit down and try to resolve conflicts with co-workers. Become better acquainted with your boss and clarify what he or she needs from you. Be realistic about your limitations. Take time out to get up from your desk and stretch for a few moments several times a day.

Be active
Try to include at least 30 minutes of moderate physical activity in your day. Don't worry about doing a full workout all at once — start with 10 minutes of activity at a time. Whether you walk, garden or swim, once you get moving, you'll likely notice you have more stamina. While 30 minutes is the minimum recommendation, you may need up to an hour of moderate activity daily to maintain fitness and a healthy weight.

Eat well
Start your day with a low-fat, high-fiber breakfast that includes plenty of complex carbohydrates, such as whole grains and fruits for lasting energy. Stay away from sugary cereals and juices and caffeinated drinks. They can make you feel sluggish later in the day. Don't skip meals; refuel every three or four hours. Very low calorie diets are guaranteed to increase fatigue.

Avoid alcohol
Alcohol depresses your central nervous system and acts as a sedative, making you tired for hours after consuming no more than only a drink or two. It may also disrupt your sleep, if you drink just before bed.

Practice good sleep habits
Avoid eating, reading or watching TV in bed. Keep your bedroom cool, dark and quiet. And set your alarm for the same time each day — the routine can help you establish a regular sleep schedule. Naps are OK, but keep them short and early in the day. Schedule workouts at least six hours before bedtime. Small snacks may help you drift off, but large late-night meals can keep you up. If you can't sleep, don't toss and turn, go into another part of the house and read or relax until you feel drowsy.

Posted By: Best Weight Loss Program

'Cookie Diet' Creator Dr. Sanford Siegal Announces Termination of Franchise Agreement with Operator of Smart for Life Weight Management Centers

Obesity expert had supplied proprietary Dr. Siegal’s™-brand cookies, shakes and soup to U.S. Medical Care Holdings, LLC and Oyster Management Services, Ltd.

MIAMI, FL (PRWEB) August 14, 2006 -– Physician Sanford Siegal, D.O., a renowned obesity expert and author best known as the creator of the popular “ Cookie Diet”, today announced that the agreement under which his companies, SM Licensing Corporation and Clinic Supply Corporation, have provided Dr. Siegal’s™-brand cookies, shakes and soup to U.S. Medical Care Holdings, LLC since 2004, has been terminated. U.S. Medical Care Holdings, LLC operates company-owned and franchised weight loss centers in the United States and Canada under the name Smart for Life Weight Management Centers. From 2004 until the termination of the agreement with SM Licensing Corporation, U.S. Medical Care Holdings, LLC’s weight loss centers have used, pursuant to a license, the food products and weight loss methods created by Dr. Siegal and used in his own South Florida medical practice since 1957.

“We no longer supply to U.S. Medical Care Holdings, LLC our cookies, shakes, soup and other products for use in its Smart for Life weight management centers, nor do we license it to use our proprietary weight loss methods and operating procedures popularly known as the ‘Cookie Diet’,” said Dr. Siegal. “For now, we provide our cookies, shakes and soup only to patients of our Miami-area medical practice, Siegal Medical Group.”

Dr. Siegal is the author of numerous books and articles on obesity. He and his Cookie Diet have been profiled in myriad national and local media including ABC’s Good Morning America, Woman’s World, The New York Post and Health magazine. The Cookie Diet includes a low calorie diet that uses Dr. Siegal’s proprietary cookies and other products to control hunger. Dr. Siegal estimates that more than 500,000 overweight patients have been treated with his Cookie Diet since he personally created it in 1975.

Dr. Siegal has also received national media attention for his innovative views on the diagnosis and treatment of a metabolic condition known as hypothyroidism. In his book Is Your Thyroid Making You Fat? (Warner Books, 2000), Dr. Siegal wrote that his fellow physicians sometimes rely too heavily on questionable laboratory tests and ignore the obvious symptoms of an underactive thyroid in their overweight patients. Dr. Siegal has developed his own methods of diagnosing hypothyroidism. Once properly diagnosed, the condition is easily controlled with medication.

Media Contact:
Robert Harris
Stack Fernandez Anderson & Harris, P.A.
305-371-0001

Snacks That Help In Weight Management

July 28, 2006 - So all the exercise and dieting has paid off for swimsuit season, resulting in a slim summer figure. But what happens when habits from fall through spring creep back into our lives? It's hard enough these days to find time to sit down and eat a healthy meal and it can be even more difficult to resist the urge to snack.

Snacking is a part of the American culture, but a huge factor in weight gain, which has raised consciousness of bad snacking habits. So how does a culture known for snacking and obesity find a balance with weight and health awareness? Chicagohealers.com Naturopathic Physician Dr. Melody Hart N.D., Ph.D. believes that regular snacking is not only okay, but can be instrumental in weight management.

"It's not the snacking that's bad," said Hart. "It's what we eat when we snack that makes us gain weight. Believe it or not, there are snack foods that can help us do just the opposite, giving the body immediate energy without weighing it down."

Hart recommends the following healthy snacks that satisfy cravings throughout the day while helping a body maintain a slim figure, naturally:

Goji Berries are loaded with fiber, antioxidants, minerals, amino acids and vitamin C, and result an insulin-like reaction that is effective in fat decomposition.
Jicama with vitamin C, potassium and fiber is a great low calorie veggie to slice raw for snacks.
Coconut is great as a snack for those with a sweet tooth; coconut oil has manganese copper, zinc and selenium, and is a flavorful way to avoid hydrogenated oils that dangerously raise bad cholesterol while lowering good cholesterol.
Apples are always an easy selection due to the natural sugar, fiber and enzymes.
Nut varieties including Almonds are high in protein, a great brain booster. They are also high in calcium, magnesium and fiber; Walnuts are high in omega 3's, which are highly effective for maintaining heart health.
Millet is a healing food for weight loss, is hypoallergenic and may help with gluten intolerance.
Lettuce has silicon, magnesium, beta-carotene, vitamin C and chlorophyll, and is an incredibly low-calorie item, making it the most popular diet food.
Dates are shown to help prevent cancer with vitamin B, phosphorus and niacin.
Yogurt and Kefir is a great choice to get your acidophilus, too.
Amino acids are a healing nutrient found in fish, beef, eggs, buckwheat, avocados and protein drinks, helping in athletic performance and aiding in the reduction of cancer risk.

With these healthy snacking options, you will not only be healthier on a daily basis, you can also satisfy cravings without putting on the pounds when swimsuit season comes to an end.

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