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Benefits of plant-based vegetarian diet

In their study paper, Dr. Kahleová and colleagues explain that changes to diet form an important part of managing type 2 , and they discuss evidence relating to vegetarian diets.

They note, for example, that compared with a conventional diet, a vegetarian diet can achieve weight loss, improve control of blood glucose, or “glycemic control,” raise insulin sensitivity, and lead to other metabolic improvements.

The authors also discuss the beneficial effects of a vegan diet – which contains only plant-based food – on health as it relates to diabetes. For example, there is evidence that in people with type 2 diabetes, a “low-fat vegan diet improves glycemic control and cardiovascular risk factors.”

Thus, for their 6-month study, they decided to compare the effects of a conventional diabetic diet with those of a plant-based vegetarian diet in 74 type 2 diabetes patients, comprising 43 percent men and 57 percent women, who were on oral medication for glucose control.

The researchers randomly assigned 37 participants to the vegetarian group and 37 to the conventional diet group. Both diets were calorie-restricted to reduce intake by 500 calories per day and all meals were provided to the participants for the 6 months of the study.

Composition of the two diets

In the vegetarian diet, around 60 percent of the calories came from carbohydrates, 15 percent from protein, and 25 percent from fat. It consisted of grains, legumes, vegetables, fruits, and nuts, with animal products limited to a maximum of one serving of low-fat yogurt each day.

A typical meal plan on the vegetarian diet might comprise: a breakfast of cooked millet, plums, and almonds; a soup made with lentils, cabbage, and carrots at lunchtime; marinated tofu, bean sprouts, and brown rice for dinner; and snacks of hummus with carrot sticks.

In the conventional diabetic diet – devised according to a recognized guideline – around 50 percent of the calories came from carbohydrates, 20 percent from protein, and no more than 30 percent from fat (with a limit of 7 percent saturated fat).

A typical meal plan on the conventional diabetic diet might consist of: a breakfast of peanut butter raisin oatmeal; a wrap with tuna and cucumber for lunch; brown rice with honey lemon chicken and vegetables at dinner time; and snacks of carrot and celery sticks with a low-fat dairy dip, or low-fat plain yogurt.

For the first 3 months, the participants were asked not to change their physical exercise habits. Then, for the second 3 months, an aerobic exercise program was added to their dietary regimen. The researchers examined the participants at baseline, 3 months, and 6 months. These exams included scans using MRI to measure changes in fat composition.

 


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Are You at Risk For Type 2 ?

Today marks the annual American Diabetes Association Alert Day®, a “wake-up call” asking the American public to take the Diabetes Risk Test to find out if they are at risk for developing type 2 diabetes. During its 75th anniversary, the Association continues its focus on ensuring that the public is aware of their risk for developing type 2 diabetes. The campaign will run through April 21.Beginning today, Americans will be urged to take the risk test at diabetes.org/alert and start living a healthy and active lifestyle. One way to do this is by joining or starting a team for one of the Association’s nationwide Step Out: ®Walk to Stop Diabetes® events, which happen primarily in October.     The Diabetes Risk Test requires users to answer simple questions about weight, age, family history and other potential risk factors for diabetes. Their results are reported as a numerical score indicating low or high risk for developing type 2 diabetes. Those at higher risk are encouraged to speak with their health care provider to learn more about ways to help reduce their risk or delay onset of the disease.“Awareness is crucial in the effort to Stop Diabetes,” said David Marrero, PhD, President, Health Care & Education, American Diabetes Association. “We’re asking the public to Take It. Share It. Step Out. Take one minute to take the risk test today, share it with your loved ones and get started getting active by getting involved in your local Step Out event.  The Diabetes Risk Test can be the first step in knowing your risk and helping us get closer to our vision of a life free of diabetes and all of its burdens.”The latest diabetes statistics show that one in three American adults are at high risk for developing type 2 diabetes.  Another 86 million American adults have prediabetes, which means that their blood glucose (sugar) is higher than normal, but not high enough to be classified as diabetes. What’s more, out of the nearly 30 million Americans with diabetes, one quarter of them, or about eight million, do not realize they have the disease. Recent estimates project that as many as one in three American adults will have diabetes in 2050 unless we take steps to Stop Diabetes®.You can be part of the movement to Stop Diabetes and get your free Diabetes Risk Test (English or Spanish), as well as information about diabetes and joining or starting a team for a Step Out event by visiting at  diabetes.org/alert or by calling 1-800-DIABETES (1-800-342-2383). Walgreens is supporting the American Diabetes Association Alert Day efforts and you can ask your local Walgreens pharmacist for a copy of the Diabetes Risk Test.  Although the campaign starts on March 24 and continues through April 21, the Diabetes Risk Test is available year-round.Diabetes Awareness and PreventionThe primary risk factors for type 2 diabetes are being , sedentary, over the age of 45 and having a family history of diabetes. African Americans, Hispanics/Latinos, Native Americans, Asian Americans and Pacific Islanders are at an increased risk, as are women who have had gestational diabetes or had babies weighing more than nine pounds at birth.Diabetes symptoms can include frequent urination, blurred vision and excessive thirst. However, these overt warning signs may not become manifest for many years. As a result, for many, diagnosis may come 7 to 10 years after the actual onset of the disease. Closing the diagnosis gap is critical to successful treatment and delaying or preventing some of its complications such as heart disease, blindness, kidney disease, stroke, amputation and death.Studies have shown that type 2 diabetes can be prevented or delayed by losing just 7 percent of body weight (such as 15 pounds if you weigh 200) through regular physical activity (30 minutes a day, five days a week) and healthy eating.Alert Day in Your CommunitySeven leading health organizations are collaborating this Alert Day to prevent type 2 diabetes. The American Diabetes Association, the American Heart Association, the American Medical Association, the Diabetes Prevention and Control Alliance, the National Association of County and City Health Officials, National Council of La Raza, National Council on Aging and the YMCA of the USA are creating awareness about the risk of type 2 diabetes. Today, the organizations will direct people to diabetes.org/million so the public can learn their risk for type 2 diabetes.  The organizations also are working together to determine the impact of delivering the YMCA’s Diabetes Prevention Program at no cost to adults 65 and older in 17 communities.The American Diabetes Association’s local offices are focused on enlisting the help of community organizations to promote Alert Day. To find out what activities are happening locally, visit www.diabetes.org.About the American Diabetes AssociationThe American Diabetes Association is leading the fight to Stop Diabetes and its deadly consequences and fighting for those affected by diabetes. The Association funds research to prevent, cure and manage diabetes; delivers services to hundreds of communities; provides objective and credible information; and gives voice to those denied their rights because of diabetes. For the past 75 years, our mission has been to prevent and cure diabetes and to improve the lives of all people affected by diabetes. For more information please call the American Diabetes Association at 1-800-DIABETES (1-800-342-2383) or visit www.diabetes.org. Information from both these sources is available in English and Spanish. 

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11 Health Habits That Will Help You Live To 100

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Published inThe Huffington Post on 1/18/12

Authored By Deborah Kotz for U.S. News Health

CLICK HERE  TO READ THE WHOLE STORY:

http://www.huffingtonpost.com/2012/01/18/longevity-health_n_1211700.html?ref=email_share#s619077&title=Related_Video

So, What are the 11 Habits Cited?

1. Dont Retire
2. Floss Every Day
3. Move Around
4. Eat a Fiber-Rich Cereal For Breakfast
5. Get at Least Six Hours Of Shut-Eye
6. Consume Whole Foods, Not Supplements
7. Be Less Neurotic
8. Live Like a Seventh Day Adventist *
9. Be A Creature of Habit

10.Stay Connected
11. Be Conscientious

One of the biggest factors that determines how well you age is not your genes but how well you live. Not convinced? A study published in 2009 in the British Medical Journal of 20,000 British folks shows that you can cut your risk of having a stroke in half by doing the following four things: being active for 30 minutes a day, eating five daily servings of fruit and vegetables, and avoiding cigarettes and excess alcohol.

While those are some of the obvious steps you can take to age well, researchers have discovered that centenarians tend to share certain traits in how they eat, move about, and deal with stress — the sorts of things we can emulate to improve our own aging process. Of course, getting to age 100 is enormously more likely if your parents did. (Recent research suggests that centenarians are 20 times as likely as the average person to have at least one long-lived relative.) Still, Thomas Perls, who studies the century-plus set at Boston University School of Medicine, believes that assuming you’ve sidestepped genes for truly fatal diseases like Huntington’s, “there’s nothing stopping you from living independently well into your 90s.” Heck, if your parents and grandparents were heavy smokers, they might have died prematurely without ever reaching their true potential lifespan, so go ahead and shoot for those triple digits. Follow these 11 habits and check out Perls’ lifetime risk calculator to see how long you can expect to live.

* Note This:

Americans who define themselves as Seventh Day Adventists have an average life expectancy of 89, about a decade longer than the average American. One of the basic tenets of the religion is that it’s important to cherish the body that’s on loan from God, which means no smoking, alcohol abuse, or overindulging in sweets. Followers typically stick to a vegetarian diet based on fruits, vegetables, beans and nuts, and get plenty of exercise. They’re also very focused on family and community.

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Diet Soda Weight Gain

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At a June 2011 meeting of the American Diabetes Association, two studies were presented that reported diet soda weight gain association and elevated blood sugar.

In the first report, 474 subjects were followed for nearly 10 years. Participants who said they drank two or more diet sodas a day experienced increases in waist circumference that were 600 percent greater than those who did not drink diet soda.

The researchers also reported that, as a group, those who ingested diet soda had a 70 percent greater increase in waist circumference as compared to those who did not drink diet soda.

A second study reported that mice that were fed aspartame (i.e., NutraSweet) had blood sugar levels that were higher than mice not fed aspartame.

Artificial sweeteners, which diet soda contains, can lead to a whole host of health problems, including diabetes, weight gain, and neurological disorders. It is extremely difficult for a patient to lose weight if he or she is ingesting artificial sweeteners.

Numerous research studies link these substances with health risks such as diabetes. If the Food and Drug Administration was doing its job properly, these sweeteners would never have been approved for consumption.

© 2011 Newsmax. All rights reserved.

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var flag_0 = true; var i = 0; function playerState0(state){ if(state.data == 1){ if(flag_0 == true){ setTimeout(function(){get_fb_0();}, 10*1000); }else{ setTimeout(function() { $jq(‘#banner_0’).slideUp(500); }, 10*1000); } } } $jq(document).ready(function() { $jq(‘.close_banner’).live(‘click’,function(){ $jq(‘#banner_0’).hide(); }); });

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Make A Healthy Body your Number One Priority

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If you are like every other yo-yo dieter out there, chances are you have started and stopped several plans with no success. The first week is easy. You’re full of excitement. You tell yourself “this time will be different.” The second week is ok, a little harder than the first but you’re still sticking to it. And then what happens? You bend the rules a bit and start falling back into your old habits. Why does this happen? Why do we go through this vicious cycle? I’ll tell you why. We are focusing on the wrong goal. For whatever reason, we must not perceive our weight loss as being “important enough” to achieve. So what would be “important enough” to stick to our new healthy eating habits? Your HEALTH! Nothing in this world is more important than the state of your health. Think about it, your health affects everything else in your life. Once our health is compromised we automatically change our lifestyle habits. Just look at President Clinton. Not until he had the ultimate health scare did he really change his eating and habits. Let’s not wait until our bodies completely have a break down before we decide to take care of ourselves. If you feel lousy, everything you do that day is lousy. Likewise, if you feel great, everything you do that day is great. So this year, let’s not focus on just losing a few pounds, let’s focus on Health, the thing in our lives.

Ask yourself, “How important is my health to me? How do I want to live the rest of my life? Sick and feeling horrible or healthy and feeling vibrant? Do I want to play golf and tennis in my retirement or do I want to spend it in the hospital?” The answer to these questions will ultimately dictate your weight and your health for the future. Any lifestyle habit that affects your health in a positive way will automatically cause you to lose weight or maintain a good healthy weight.

Follow this checklist towards health and you will see weight come off automatically.

1. Make the time to focus on health.

The number one reason people do not eat healthy or exercise is because they “don’t have the time”. But why is it that once we get sick, have a heart attack, are diagnosed with , diabetes or cancer, we all of a sudden have the time? This doesn’t make any sense. We wait until our bodies have become so ill to finally take measures towards taking care of it. This is the equivalent to never getting an oil change or servicing your car and letting it completely break down before doing anything about it. Prioritize your day. What could possibly be more important than your health? Your children, yes, I agree. But guess what? If something happens to you, who will be there for your children? I know that sounds terrible but it’s true. How many times have we heard stories of young children losing parents to heart attacks and strokes? Choose health not only for yourself but for your children as well. Prioritize your day so that making healthy meal choices and exercising are right at the top.

2. Take a long hard look at what you are putting into your body.

For one week, read every ingredient of every food you eat. This could potentially be a scary experience. Some ingredient labels on packaged foods sound more like a college chemistry class than anything we should be eating. As a golden rule, if you can’t pronounce it, chances are you shouldn’t be eating it. The majority of the foods you should be eating shouldn’t even have an ingredients label. They should be vegetables, fruits, raw nuts, chicken, fish, eggs, meat. If you make 90% of your diet, fresh food, I guarantee you will significantly change your weight and your health. No time to make fresh food? (please refer back to 1). Cook more than one portion at a time when you do cook so that there are always healthy leftovers in the fridge. You can always have for lunch leftovers from the night before. Cook several portions of one meal and freeze some. A good example of this is healthy soup or turkey chili. Put a portion of chili in a small Tupperware and freeze. You can grab this when in a hurry for lunch or dinner.

3. How much are you eating?

In the United States, our perception of one portion is extremely distorted. Restaurant portions are about 3 times more than what we should be eating in one sitting. If we become accustomed to seeing this much food on our plate at a restaurant we tend to do the same when we are at home and serve ourselves. According to a study by the Center for Disease Control and Prevention, women are eating 300 more calories a day and men 168 more calories than 20 years ago. All it takes is 100 extra calories a day to gain 10 pounds a year.

For one week, reduce your portions at lunch and dinner by half. There is no need to “clean your plate”. Most times what’s on your plate is double what you should be eating anyway. If you feel some hunger in the afternoon, add one small apple with a handful of raw nuts as a snack. Your body will quickly become accustomed to the smaller portions and you will eventually not be able to eat as much in one sitting as you did before. Remember, you have access to an abundance of food every day. You don’t need to eat it all at once.

4. Drink WATER!

Dehydration has directly been linked to several forms of diseases including colon cancer, high blood pressure, and elevated cholesterol levels. Many people also mistake thirst for hunger. So it may not be that you’re hungry all day, you may just be thirsty and dehydrated. In due time, dehydration will cause a gradual gain in weight from overeating as a direct result of confusion of thirst and hunger sensations.

Take a look at what you are drinking each day.

Coffee or Soda (Diet Coke included)? The caffeine in both will dehydrate you even more and will cause you to feel hungrier during the day.

Diet drinks and sodas? The artificial sweetener actually enhances your appetite and increases food intake.

Orange Juice and other Fruit Juices? The sugar and calories can add up to 10 teaspoons of sugar per drink, which can be anywhere from 150-200 calories. Not to mention the fact that sugar eventually makes you crave more sugar.

Every person should be drinking half of their in ounces of water each day. So if you weigh 150 lbs, you should be drinking 75 ounces of water each day. If you drink coffee or any other caffeinated beverage during the day, the ounces of water needed increases.

5. How much do you move each day?

Your body was designed to move! Your heart is a muscle and must be worked just like every other muscle in your body. You don’t have to join a gym to move, you just have to challenge your body and your muscles each and every day. The two best time saving exercise options I always suggest to clients are:

1.Go for a walk. You can go for a walk anywhere and anytime. No time you say? Please refer back to rule 1.

2. Set up your home with some free weights and an exercise ball. You will be amazed at the number of exercises you can do with just your body, some free weights and a stability ball. If you don’t know how, hire a trainer to show you or get a good book. Get into the routine of scheduling your exercise time each and every day. No ifs, ands or buts. Make your exercise time more important than phone calls, laundry, errands or lunch dates.

Make a promise to yourself that this time will be about health, not about short term weight loss. Really evaluate how you are treating your body on an everyday basis. Is that the same way you would treat a highly valuable, expensive piece of equipment? Because that’s what your body is. There is no amount of money in the world that will buy you another one, so you might as well take really good care of the one you got!

Get started on your own fat loss and health goals right away with these Simple and Easy Healthy Meal Plans.

 

In health and happiness,

Isabel & Jeff

Affiliate Questions: Contact Raimee – affiliates@thedietsolutionprogram.com

Stay up to date on the most current and health information here:  The Best Diet Info.

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Bill Clinton Touts Vegan Diet

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Bill Clinton’s diet has changed so much since his McDonald’s days that when CNN’s Dr. Sanjay Gupta asked him in a recent interview whether he considers himself a vegan, the former president replied: “Well, I suppose I am.”

In the interview, a portion of which was released on Thursday, Clinton said he has cut dairy and meat, even fish, out of his diet.

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“At Thanksgiving, I had one bite of turkey,” he said.

According to CNN, Clinton has dropped 20 pounds and says he’s healthier than ever. But the change only came about at the urging of a trusted doctor, and even then after two heart procedures. In 2004, Clinton underwent quadruple bypass surgery after experiencing tightness in his chest. Even after cutting down on calories and cholesterol, Clinton had to have another procedure last year. Doctors put two stents in one of the veins from the bypass surgery.

After the second procedure, Dr. Dean Ornish, who had once worked with White House chefs during Clinton’s administration to get healthier foods in the president’s diet, met with Clinton and gave him some advice.

“I shared with him that because of his genetics, moderate changes in diet and lifestyle weren’t enough to keep his disease from progressing,” Ornish told CNN. “However, our research showed that more intensive changes actually reverse progression of heart disease in most people.”

Ornish offered to work with Clinton, and Clinton decided he needed to really change the way he eats.

“I essentially concluded that I had played Russian roulette,” Clinton told CNN, “because even though I had changed my diet some and cut down on the caloric total of my ingestion and cut back on much of the cholesterol in the food I was eating, I still — without any scientific basis to support what I did — was taking in a lot of extra cholesterol without knowing if my body would produce enough of the enzyme to support it, and clearly it didn’t or I wouldn’t have had that blockage. So that’s when I made a decision to really change.”

Working with Ornish and another doctor named Caldwell Esselstyn Jr., Clinton has cut meat, dairy, eggs, and almost all oils from his diet. He hopes to get his weight down to 185 pounds.

According to the Centers for Disease Control and Prevention, heart disease caused 26 percent of deaths in America in 2006, making it the leading cause of death for both men and women. Every year, about 785,000 Americans have a first heart attack.

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Half of Americans facing diabetes by 2020: report

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By Bill Berkrot

NEW YORK | Tue Nov 23, 2010 12:11am EST

NEW YORK () – More than half of Americans will have diabetes or be prediabetic by 2020 at a cost to the U.S. health care system of $3.35 trillion if current trends go on unabated, according to analysis of a new report released on Tuesday by health insurer UnitedHealth Group Inc.

Diabetes and prediabetes will account for an estimated 10 percent of total health care spending by the end of the decade at an annual cost of almost $500 billion — up from an estimated $194 billion this year, according to the report titled “The United States of Diabetes: Challenges and Opportunities in the Decade Ahead.”

A competitor prepares to go in front of judges at a casting call for the second season of the reality television programme ”Dance Your Ass Off”, during which overweight or obese contestants hope to lose weight by dancing, in New York December 18, 2009.

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STRATEGIC PLANNING for SUCCESSFUL WEIGHT CONTROL

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Strategic Management is a process developed through research and experience and now used by many successful companies worldwide. The process systematically evaluates past and present methods of doing business, considers methods for doing things more efficiently and actively and regularly plans for future success.

This process can be applied to many other projects and tasks. For instance, a program for weight loss is also a serious business and, as such, deserves a similar approach of strategic planning. The process incorporates many elements of a Business plan and consists of several components, as follows:

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‘ARE KIDS WATCHING TOO MUCH T.V. ?

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  • There’s an inverse link between the amount of time kids spend watching TV and the amount of time they exercise,” says William H. Dietz, M.D., Ph.D., director of the division of nutrition and physical activity at the Centers for Disease Control and Prevention (CDC). Lack of exercise and poor diet can lead to diabetes and other chronic ailments.
  • Kids need aerobic activity that involves steady movement, says Howard Taras, M.D., professor of school health and community pediatrics at the University of California in San Diego. “Just because a child is busy doesn’t mean he or she is getting enough aerobic exercise,” says Dr. Taras. He suggests that you:
  • Keep kids away from TV or computer games until they’ve exercised.
  • Set times for homework and reading, hanging out and physical activity.
  • Find well-run community fitness programs for your children.\n


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    OVERWEIGHT AND OBESE CHILDREN

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    • Rates of obesity are climbing among Children.
    • The percentage of children who are overweight has doubled in the last 20 years.
    • Childhood obesity is on the rise. Nearly 20 percent of U.S. children are obese. Three decades ago, that number was only about 7 percent.
    • Baby fat is something children are supposed to outgrow, not grow into.
    • At one time, an overweight child was more the exception than the rule. But these days, the number of obese children in the United States is increasing at an alarming rate.
    • The analysis of more than 15,000 young people in the United States found about a third of the cases of depression and obesity among those teens could be attributed to being from families with low incomes.
    • The struggle to develop good eating habits among toddlers, preschoolers and older children seems never-ending. But encouraging children to eat right doesn\’t require battle, just some common sense.
    • Do you know how much exercise your kids get? If you take their word for it, you may not have the full story.
    • Children overestimate their activity levels, according to the Harvard School of Public Health. In one study, 45 students ages 11 to 13 wore monitors for two four-day trials. Then researchers checked that data against kids\’ verbal reports. The result? Students said they did more moderate and vigorous activity than they really did.
    • “Many parents overestimate the amount of exercise their kids are getting,” says Janet Silverstein, M.D., a pediatrician who focuses on endocrinology (which includes the study of growth and metabolism). “It’s important for parents to be aware of how much exercise their kids are getting so they can make adjustments.”

    CLICK HERE FOR YOUR KID\’S FITNESS PROGRAM:

    …..AND/OR JOIN THE CLUB!



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