If you are diabetic and overweight, you need a good diabetic weight loss diet to not only control your weight but also deal with leveling off your blood sugar. Keeping your weight and blood sugar under control is imperative to reducing the likelihood you will suffer the very serious complications that are known to be associated with diabetes.

Obviously the key to losing weight is to choose healthy foods to eat. Foods that also help control insulin production and release are a plus, too. Learning to eat a balanced diet for some can be a little tricky. An important part of keeping you blood sugar levels under control is learning to balance protein, fats, and carbohydrates of every meal you eat.

Keeping carbohydrates under control is key because some carbohydrates convert almost immediately into simple sugars and cause the pancreas to dump insulin into your system to counteract the meteoric rise in blood sugar. If this is not brought under control, you will find yourself with more problems than just diabetes.

Who knows, maybe if you lose the weight you will not have to prick your finger all the time and inject all of that insulin into your body everyday. Maybe your diabetes will even disappear if you become fit and healthy.

Nutritionists and doctors have changed their thinking that all diabetics are the same and all can follow the same general diet. They can’t. A good diabetic weight loss diet today is tailored to the specific patient and promotes optimum nutrition for optimum health. Simple carbohydrates are kept to a minimum and protein that is high in Omega-3 fatty acids are encouraged. Omega-3 fatty acids are found in abundance in fish with the highest concentration found in salmon.

Diets low in fat and cholesterol and high in green leafy vegetables and high fiber foods like whole grain is very important in controlling diabetes. Fruits should only be eaten in moderation due to their high natural sugar content which can make blood sugar levels spike then fall rapidly due to insulin overload.

Blood sugar levels should be checked regularly before and after meals and before bedtime to get an accurate idea of how the food you eat affects your levels especially when trying to lose weight. Diabetes is no laughing matter and when you are trying to lose weight on top of the diabetes you need to be extra careful. Take things slowly, keep careful, accurate records of each blood sugar check and keep a food journal, too.

Get some ideas for planning your meals and snacks by going to the American Diabetes Association’s website and studying the diabetic food pyramid. You should be able to get some good information about diabetes and diet while on the site and learn to put what you learn into practice.

With Type II diabetes now in epidemic proportions in the United States because of the obesity epidemic following a good diabetic weight loss diet is as vital as the insulin you have been prescribed.

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Healthy Eating How Small Diet Changes Can Improve Your Health

According to a number of dietitians and nutritionists, making small changes to your diet, as vigorous as your lifestyle, can do a great deal towards improving your weight and cholesterol levels, and also enhances you overall well – being. A healthy eating plan generally involves making those small but symbolic changes to what you eat, and how you eat. Here’s why how small diet changes can have positive effects on you health.

Switch To Healthy Fats

A few decades forward, whenever we were told to cut back on dietary fat, many of us sadly went extreme, and actually gave buildup on good store as well. A healthy diet includes the consumption of healthy fats and oils, which are derived from fish, legumes and nuts. Low – fat diets can also help to increase the body’s level of HLD, or good cholesterol. Good sources of healthy cholesterol include fatty fish, which is rich in Omega – 3 fatty acids, and is good for the heart.

Decrease Your Serving Size

If you’re the compassionate who loves super – sizing your food, since switching to up – sized drinks fries and burgers at the fast food joint only costs a few bucks, you may be loading your system with a lot of artery – clogging fats. Make sure that you check your food item’s health labels, because each extra calorie will have on to those pounds of unwanted monster that are stored in your body. A recent report by the American Journal of Public Health notes that obesity rates have soared up because serving portions and sizes have grown too. The best thing to do, is to decrease your usual serving portions of food by a quarter or a third. Instead of serving the usual hamburger – sized bun, give yourself sandwiches on dinner rolls, and make it a habit to order child – size portions each time.

Increase Your Intake Of Fruits and Veggies

In 199, the US National Cancer Institute, in tandem with the Produce For Better Health Foundation, began a five – spell program to encourage people to eat five to nine servings of fruits and vegetables each day, to reduce the risks of unfolding certain cancers. Today, more lucid and private health programs advocate increased vegetable and fruit consumption among the public. Five to nine servings of vegetables and fruits per day, according to the NCI, helps reduce a person’s risk of developing certain cancers, heart disease, diabetes, high blood pressure and even macular degeneration. Serve yourself at number one one serving f fruits and veggies every breakfast, lunch and dinner. Also casual augmenting on dried o canned light fruits, and buy fruits in bulk, whenever they’re in season.

If you slowly educate yourself the basics of good diet, and you also start making healthy lifestyle and food choices, you’ll certainly be able to see positive changes in your body, in that well as in your general score. You’ll feel better about yourself, and you’ll have a better attitude towards family, friends and work. You’ll also have a lot of energy left at the end of the day to do the things you want.

24 Hour Fitness
http://www.www.24-hr-fitness.com

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Healthy Eating Five Food Items That Help Lower Bad Cholesterol

Most of us are aware that eating less burgers, fries, pizzas and fried foods helps to improve our heart, and our overall health. However, eating more healthy food options can do more than just diminish cholesterol levels, or keep the heart healthy. Eating healthy foods also helps to improve coin mettle, strengthen the immune system, sharpen the eyesight, and lower the risks of getting a heart attack or stroke. The consumption of fruits and vegetables, especially vitamin – C rich fruits and ungrown leafy veggies, has also been found to offer a protective effect against stroke and other coronary heart diseases.

Kiwi Fruit And Avocado

Avocados are delicious and creamy, and they are also good at reducing LDL, or bad cholesterol, as well as regulate blood pressure. Avocados are also rich in plant sterols, soluble fiber, monounsaturated fats and minerals. The kiwi fruit is also a down-hearted – key but hardworking fruit that’s good for the heart. Kiwi has a high potassium content, which helps in regulating blood pressure..

Leafy Greens Are Heart – Healthy Items

Leafy greens are good at enhancing your body’s immune system. They’re also good at keeping your heart in good shape. Leafy greens like kale, Swiss chard, spinach, lettuce, broccoli, cauliflower, collard greens, mustard greens other dark green veggies are good sources of calcium, vitamins and other antioxidants. They help reduce plaque build – up in the arteries, and also aid in reducing blood pressure levels. These greens are also good sources of Omega – 3 fatty acids. Add fresh greens to your sandwich, taco or pizza, or sprinkle them in your soup and salads.

Citrus Fruits

Citrus fruits like orange lemons, grape fruit, lime and tangerine, are admirable sources of vitamin C, folic acid, soluble fiber, minerals and antioxidants. Many doctors believe that eating at least one orange per day can help reduce the risks of stroke by as highly as 25 percent. Citrus fruits are also help reduce blood pressure levels, bad cholesterol and triglyceride levels.

Tea Helps Protect The Arteries From Damage

Whether green, black, white or any type, tea can help protect your arteries from high rubicund pressure and other harmful elements. By drinking at least two cups of tea per day, you actually help reduce the risks of having a stroke or affection attack by 40 %. drinking tea also helps you lose regulation, and reassure the teeth too. Choose unsweetened tea instead of the usual commercial refrigerate tea brands.

A colorful diet rich in fruits and vegetables, helps to keep the doctor away, and also allows you to live a longer and fresh active life. Make sure that you favor between three to five servings of fruits and veggies each present, and slowly increase your consumption now you get comfortable with your healthy eating meal plan.

24 Hour Fitness
http://www.www.24-hr-fitness.com

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Using fish as part of a healthy eating plan
Tony Robinson

It is hard to beat fish and seafood for high protein and low
fat. Fish has been shown in study after study to have a positive
impact on health, and to lower the risk of heart disease and
other diseases. In addition, fish is delicious and easy to
prepare.

Many nutrition experts recommend eating fish at least once or
twice every week. The most nutritious varieties of fish, and
those that contain the greatest amounts of heart protecting
omega-3 fatty acids, tend to be those that live in cold ocean
waters. These varieties of fish include salmon and sardines.

The benefits of a fishy diet Fish has long been thought to have
a positive benefit on the heart. So far the results of clinical
studies have been inconclusive, but research into the heart
healthy effects of fish continues. No matter what the benefits,
there is little doubt that fish is a healthy food, containing
significant levels of protein and smaller amounts of fat and
calories than other types of meat.

As a matter of fact, fish is one of the best sources of protein
there is. Everyone needs protein for building muscles and
repairing damaged body tissues. In addition, protein plays a
vital role in the growth of nails and hair, in hormone
production and in many other vital bodily processes.

In addition to fish, many other animal based products, such as
meat, eggs, poultry and dairy products, contain significant
amounts of protein. Plant based sources of protein exist as
well, in nuts, beans and lentils, among others.

The key to getting sufficient protein in the diet is to balance
the healthy effects of protein on the diet against the large
amounts of fat and cholesterol that protein rich foods often
contain. The combination of high protein and low fat is one of
the things that makes a diet rich in fish so appealing.

With the exception of salmon, almost all commonly eaten
varieties of fish are very low in fat, and even salmon contains
lower levels of fat than many varieties of meats. In addition,
fish is low in saturated fat, the type of fat that is most
associated with heart disease and clogged arteries.

Fish is low in unsaturated fat because of the nature of where
and how they live. Instead of storing energy in the form of
saturated fat as land animals do, fish store their fat in the
form of polyunsaturated oils. That adaptation allows their
bodies to function normally in the cool oceans and streams where
they swim. It also makes them a great choice for anyone seeking
to cut levels of saturated fat in the diet.

For all these reasons, fish remains an important part of any low
fat, heart healthy lifestyle. Substituting high fat, greasy
foods like hamburgers and ribs is a great way to make a change
for healthy living.

One note about fish and pollution, however. It is true that many
fish caught in polluted waters contain high levels of mercury.
While most commercially caught and grown fish is low in mercury,
it is important for fisherman to limit their consumption of
locally caught fish. Pregnant women are also advised to limit
their intake of fish, due to the potential harm to the baby.

Fitting fish into your busy lifestyle Many people avoid fish
because they do not know how to prepare and cook it. While it is
true that fish can present more of a challenge for the
inexperienced, there are many recipes and cookbooks that make
preparation easier. In addition, many packaged seafood products
contain cooking tips and serving suggestions that take some of
the mystery out of preparing a nutritious and delicious meal of
fresh fish.

Even those who do not cook, however, can enjoy the many benefits
of fish in the diet. There are a number of canned seafood
products on the market, including canned salmon, sardines and
the ever popular tuna. So there is no reason fish cannot fit
into your healthy eating plan.

About the author:

Tony Robinson is a Company CEO, webmaster husband and dad. In
his busy lifestyle he has placed importance on health and
fitness. Visit http://www.eat-healthily.com for good eating tips
and techniques to assist you maintain a healthy lifestyle.

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