Thursday, May 27, 2010
Powerful Benefits of Soy
What has most interested scientists in recent years is the discovery of phytochemicals and the profound benefits of soy on human health. Benefits of soy include promoting heart health and healthy bones, preventing cancer and alleviating menopausal symptoms.
Soy beans contain high amounts of protein, including all essential amino acids (the only such vegetable source). Soy beans are also a rich source of calcium, iron, zinc, phosphorus, magnesium, B-vitamins, omega 3 fatty acids and fiber.
Benefits of Soy: Heart Health
The cholesterol lowering effect of soy milk and its role of heart disease was widely recognized in the mid 90s when the results of a meta-analysis of 38 clinical studies were published. The results demonstrated that a diet with significant soy protein reduces Total Cholesterol, LDL cholesterol (the "Bad" cholesterol) and Triglycerides.
The average consumption in these studies was 47 grams per day of soy protein, which is a considerable amount. One way to include this is to try a soy protein beverage or powder that may add 20 grams preserving. Soy protein was effective even in people who were already following the American Heart Association's 30 percent-fat diet. Soy protein appears to lower triglyceride levels while preserving HDL cholesterol.
Researchers Erdman & Potter in 1993 reported in the American Journal of Clinical Nutrition a 12 percent drop in cholesterol when 20 to 25 grams of soy protein and fiber were included in the diet. Soy beans contain soluble fiber, which is known to interfere with the absorption and metabolism of cholesterol.
As a result of these findings, in 1999, FDA authorized a health claim about the relationship between soy protein and Coronary Heart Disease (CHD) on labelling of foods containing soy protein.
A heart health claim can be found on qualified soy products.
Health Claim:
Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease. One serving of [name of produce] provides [amount]g of soy protein.
A few recent studies released in 2005 found that soy only had a modest effect on cholesterol levels. The American Heart Association no longer recommends soy for heart disease. FDA is currently reviewing its policy on soy health claim. So what should you do? Enjoy your soy foods like before. It may not lower cholesterol to an extent we originally thought, but it certainly does not harm our health!
Benefits of Soy: Healthy Bones
Many soy foods are naturally high in calcium (some fortified with calcium because it is a good source of a particular coagulating agent). In addition, soy also contains magnesium and boron, which are important co-factors of calcium for bone health.
Isoflavones in soy foods may inhibit the breakdown of bones. Daidzein, a type of isoflavone, is actually very similar to the drug ipriflavone, which is used throughout Europe and Asia to treat osteoporosis. One compelling study completed by Erdman in 1993 focused on post-menopausal women who consumed 40 grams of isolated soy protein daily for 6 months. Researchers found that these subjects significantly increased bone mineral density as compared to the controls.
Another study published in the Archives of Internal Medicine in September 2005 also found that intake of soy food was associated with a significantly lower risk of fracture, particularly among early post-menopausal women.
Benefits of Soy: Menopause
In Japan, where soy foods are commonly consumed daily, women are only one-third as likely to report menopausal symptoms as in the United States or Canada. In fact, there is no word in the Japanese language for "hot flashes".
Current studies showed that soy only helps some women alleviate menopausal symptoms. Indeed, soy is more effective in preventing than alleviating hot flashes. Despite these findings, the North American Menopause Society in 2000 recommended that 40 - 80mg of isoflavones daily may help relieve menopausal symptoms.
Benefits of Soy: Cancer
Among all cancers, data on soy and prostate cancer seems to be the most promising; many studies support its role in the prevention and possible treatment of prostate cancer.
While some studies showed soy offers a protective effect against breast cancer, a few studies showed the estrogen-like effects in isoflavones may be harmful for women with breast cancer. American Institute for Cancer Research stresses that data on soy and breast cancer are not conclusive, and more work is needed to be done before any dietary recommendations can be made.
What we know at this point is the phytoestrogens in soy foods are "anti-estrogens". In other words, they may block estrogen from reaching the receptors - therefore potentially protecting women from developing breast cancer. Studies found that pre-menopausal women may benefit from eating soy foods as their natural estrogen levels are high.
However, this may not be true to post-menopausal women. Studies found that soy could become "pro-estrogen" in women with low levels of natural estrogen. In other words, concentrated soy supplements may add estrogen to the body and hence increase breast cancer risk in post-menopausal women. Therefore, post-menopausal women should avoid taking concentrated soy supplements until more is known. Eating soy products, however, is not harmful.
Benefits of Soy - the Bottom Line:
Although it is still inconclusive that soy can prevent any diseases, many studies have shown promising results. Include soy products such as edamame, tofu, tempeh, soy milk etc in your diet and enjoy the possible health benefits they may bring.
With increasing public concerns regarding genetically modified foods, look for soy products which use non-genetically modified soy crops in their production.
Soy products Available:
* Calcium-fortified soy milk
* Tofu
* Soy nuts
* Edamame
* Tempeh
* Miso
Other products such as soy patties, soy cheese, soy yogurt and breakfast cereal
Eat Well, Not Junk, on A Bud
Once the holidays are over, we often find ourselves in belt-tightening mode - in more ways than one! That's why we want to show you how to feed your family on a budget, without having to resort to takeout meals or regular stops at the drive-through window. Here are our Top 5 suggestions for tasty and healthy meals at home that won't drain your savings.
5 Top Money-Saving Ideas When Cooking on A Budget
1. One-dish wonder . Think about the range of possibilities: mouth-watering curries, comforting stews or casseroles, pasta (the old stand-by), saucy stir-fries, hearty soups, or the always-popular pizza. Creating a one-dish meal is a great way to:
* include lots of vegetables, especially when you have some that will otherwise go uneaten
* add soy to your diet
* save time during both preparation and cooking
* reduce the amount of meat you need
* have leftovers to freeze, take for lunch the next day, or incorporate into another meal
2. Pantry (or freezer) power . Canned or frozen goods tend to cost less than their fresh counterparts. If you are the type of person who adopts New Year's resolutions, make reclaiming your pantry one of them! Clear out all non-food items from the pantry and stock up on the healthy staples mentioned here.
3. Most bang for your buck . Why pay lots of money for organic fruits or veggies when they may actually have inferior nutritional value? Foods labelled "organic" are not necessarily local. Some organic foods are flown in from faraway places, which contradicts the philosophy behind organic foods (sustainable and environmentally-friendly practices). Also, foods traveling that far can lose nutrients. If faced with the choice of buying locally-produced foods or organic-labeled food from another country, go local.
4. Take a shortcut . Allow yourself one or two meals a week (maybe on your family's busiest nights) where you do not have to start from scratch. That way you get a break, but you're not tempted to eat out. Consider these examples:
* A hearty soup using reduced-salt chicken broth, or canned/Tetra-Pak vegetable-based soups with extra vegetables added in. For convenience, use frozen veggies. If you like, add some lean protein (meat or soy). Sprinkle some dried herbs for extra flavor without adding salt.
* Individual mini pizzas using English muffins or tortillas as the crust. Start with tomato sauce from your pantry, add some cheese, and lay out as many toppings as you can muster up.
5. Organize, organize, organize . Plan your meals one week at a time, peruse your local flyers and stick to a grocery list when shopping. It will help you take advantage of any specials in the store and prevent impulsive purchases. The rule is, if it is not on the list, it does not go into the grocery cart.
The Bottom Line
It is possible to eat healthy, great-tasting foods on a budget. It does mean investing some time to make your schedule and your kitchen conducive to easy home cooking. You and your family are worth that time investment!
5 Top Money-Saving Ideas When Cooking on A Budget
1. One-dish wonder . Think about the range of possibilities: mouth-watering curries, comforting stews or casseroles, pasta (the old stand-by), saucy stir-fries, hearty soups, or the always-popular pizza. Creating a one-dish meal is a great way to:
* include lots of vegetables, especially when you have some that will otherwise go uneaten
* add soy to your diet
* save time during both preparation and cooking
* reduce the amount of meat you need
* have leftovers to freeze, take for lunch the next day, or incorporate into another meal
2. Pantry (or freezer) power . Canned or frozen goods tend to cost less than their fresh counterparts. If you are the type of person who adopts New Year's resolutions, make reclaiming your pantry one of them! Clear out all non-food items from the pantry and stock up on the healthy staples mentioned here.
3. Most bang for your buck . Why pay lots of money for organic fruits or veggies when they may actually have inferior nutritional value? Foods labelled "organic" are not necessarily local. Some organic foods are flown in from faraway places, which contradicts the philosophy behind organic foods (sustainable and environmentally-friendly practices). Also, foods traveling that far can lose nutrients. If faced with the choice of buying locally-produced foods or organic-labeled food from another country, go local.
4. Take a shortcut . Allow yourself one or two meals a week (maybe on your family's busiest nights) where you do not have to start from scratch. That way you get a break, but you're not tempted to eat out. Consider these examples:
* A hearty soup using reduced-salt chicken broth, or canned/Tetra-Pak vegetable-based soups with extra vegetables added in. For convenience, use frozen veggies. If you like, add some lean protein (meat or soy). Sprinkle some dried herbs for extra flavor without adding salt.
* Individual mini pizzas using English muffins or tortillas as the crust. Start with tomato sauce from your pantry, add some cheese, and lay out as many toppings as you can muster up.
5. Organize, organize, organize . Plan your meals one week at a time, peruse your local flyers and stick to a grocery list when shopping. It will help you take advantage of any specials in the store and prevent impulsive purchases. The rule is, if it is not on the list, it does not go into the grocery cart.
The Bottom Line
It is possible to eat healthy, great-tasting foods on a budget. It does mean investing some time to make your schedule and your kitchen conducive to easy home cooking. You and your family are worth that time investment!
Do I need to take Multivitamins ?
We reported that a National Institutes of Health panel of experts released a statement about multivitamins on May 17, 2006. The experts concluded that there was insufficient evidence to support a recommendation either for or against taking multivitamins, leaving many of us puzzled.
Do I need a multivitamin if I eat Healthy?
For most healthy adults under the age of 50, it is possible to acquire all required nutrients through eating food alone if you follow the 2005 Dietary Guidelines and avoid foods with empty calories.
2005 Dietary Guidelines
(2000-kcal diet)
Fruits
at least 2 cups
Vegetables
at least 2 1/2 cups
Calcium-rich foods
3 servings
Grains
at least 3 servings of Whole Grains
Different people face different challenges in reaching optimum nutrition by food alone. We offer some quick and easy solutions to help tackle these challenges.
Challenge 1: Inadequate Fruits and Vegetables
Solutions:
* Eat a serving of fresh fruit at lunch and dinner as dessert
* Include a variety of vegetables for lunch and dinner. Choose dark green, leafy vegetables (such as broccoli, spinach, Chinese bok choy and kale) as well as bright-colored vegetables (such as bell peppers, tomato, avocado, sweet potato and carrot)
* Use fruits as snacks. Bring to work fruits that are easy to prepare (such as grapes, apple, banana, berries or cut-up melons).
Challenge 2: Inadequate Calcium
Solutions:
* Instead of snacking on cookies, choose low-fat yogurt or low-fat cheese with fruits as snacks throughout the day
* If you are not a cow's milk fan, try other calcium-rich beverages such as calcium-fortified orange juice, calcium-fortified soy or rice milk, or goat's milk
* Try other calcium-rich foods such as tofu and canned fish with bones
Challenge 3: Inadequate Whole Grains
Solutions:
* Choose whole grain bread when making sandwiches
* Have a serving of whole grain breakfast cereal or a bowl of oatmeal for breakfast
* Snack on popcorn instead of chips on movie nights
* Toss in brown rice, wild rice or barley in your soup
Bottom Line
Taking a multivitamin daily is important to ensure optimum nutritional status for a certain population - particularly among pregnant and lactating women, as well as those with specific chronic diseases. For people older than 50 (men and women), a multivitamin or calcium/D supplement may be warranted as foods alone may be not able to deliver adequate calcium and Vitamin D to meet the increased needs. Always speak to your doctor or dietitian before starting a new supplement.
As fortified-foods are widely available, the expert panel recommended choosing a multivitamin with ingredients less than 100 percent of the daily value (% DV) to avoid toxicity.
Do I need a multivitamin if I eat Healthy?
For most healthy adults under the age of 50, it is possible to acquire all required nutrients through eating food alone if you follow the 2005 Dietary Guidelines and avoid foods with empty calories.
2005 Dietary Guidelines
(2000-kcal diet)
Fruits
at least 2 cups
Vegetables
at least 2 1/2 cups
Calcium-rich foods
3 servings
Grains
at least 3 servings of Whole Grains
Different people face different challenges in reaching optimum nutrition by food alone. We offer some quick and easy solutions to help tackle these challenges.
Challenge 1: Inadequate Fruits and Vegetables
Solutions:
* Eat a serving of fresh fruit at lunch and dinner as dessert
* Include a variety of vegetables for lunch and dinner. Choose dark green, leafy vegetables (such as broccoli, spinach, Chinese bok choy and kale) as well as bright-colored vegetables (such as bell peppers, tomato, avocado, sweet potato and carrot)
* Use fruits as snacks. Bring to work fruits that are easy to prepare (such as grapes, apple, banana, berries or cut-up melons).
Challenge 2: Inadequate Calcium
Solutions:
* Instead of snacking on cookies, choose low-fat yogurt or low-fat cheese with fruits as snacks throughout the day
* If you are not a cow's milk fan, try other calcium-rich beverages such as calcium-fortified orange juice, calcium-fortified soy or rice milk, or goat's milk
* Try other calcium-rich foods such as tofu and canned fish with bones
Challenge 3: Inadequate Whole Grains
Solutions:
* Choose whole grain bread when making sandwiches
* Have a serving of whole grain breakfast cereal or a bowl of oatmeal for breakfast
* Snack on popcorn instead of chips on movie nights
* Toss in brown rice, wild rice or barley in your soup
Bottom Line
Taking a multivitamin daily is important to ensure optimum nutritional status for a certain population - particularly among pregnant and lactating women, as well as those with specific chronic diseases. For people older than 50 (men and women), a multivitamin or calcium/D supplement may be warranted as foods alone may be not able to deliver adequate calcium and Vitamin D to meet the increased needs. Always speak to your doctor or dietitian before starting a new supplement.
As fortified-foods are widely available, the expert panel recommended choosing a multivitamin with ingredients less than 100 percent of the daily value (% DV) to avoid toxicity.
Caffeine's Role in Our Health
Pure caffeine is a bitter, white, crystalline substance that acts as a stimulant drug. That's not exactly the kind of ingredient you would want to see listed on the side of a Starbucks coffee mug. Yet caffeine is a big part of our lifestyles, and has recently become an even bigger topic of interest in research studies, which have drawn a wide range of conclusions on its effects. One day caffeine is shown to be a great antioxidant; the next day we're told to avoid it altogether. The constant debates and studies can cause a great deal of confusion, especially for those of us who are not only concerned about our health, but hate to think of giving up our morning cup of coffee.
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Caffeine: The Positive Side
On the plus side, studies have shown that regular consumption of caffeine can reduce the chance of developing Parkinson's disease. Caffeine has also been linked to protecting the body against gallstones and improving alertness. In addition, it appears to enhance mood, temporarily improve physical stamina, and relieve headaches. These are all benefits that most people would love to enjoy from a common, everyday beverage. Keep in mind, however, that participants in these studies drank 2-3 cups or less of coffee or other caffeinated beverages to yield these positive results. More isn't necessarily better.
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Caffeine: What to Beware Of
On the flip side, caffeine can interfere with certain other aspects of your health. It has been reported that sleep patterns are definitely disturbed when you drink caffeine a few hours before bedtime. That makes sense, of course: if caffeine is meant to keep you alert, then you can probably forget about trying to fall asleep quickly after a cup or two of java. Furthermore, contrary to its reputation, caffeine does not effectively help "wake" us up after a poor night's sleep or diminish the effects of alcohol. You may feel more alert, but a cup of coffee will not help you drive better or improve your judgment.
Unfortunately, sleep isn't the only thing that caffeine can disturb. Fertility rates and miscarriages are reported as being negatively impacted by as little as 1 cup of coffee per day. Health Canada states that women who may be trying to conceive should have no more than 300 mg/day of caffeine.
Limiting caffeine intake can be difficult these days because of an explosion of products with caffeine additives. A quick check of grocery shelves will reveal caffeine in energy drinks, in chewing gums, and even in non-consumables such as soap!
Beverage
Caffeine (mg)
Coffee, generic brewed (8 oz.)
133
Starbucks Brewed Coffee (Grande - 16 oz.)
320
Tea, brewed (8 oz.)
53
Diet Coke (12 oz.)
47
Dr. Pepper (12 oz.)
42
Pepsi (12 oz.)
38
Coca-Cola Classic
35
Monster Energy (16 oz)
160
Red Bull (12 oz)
114
Source: Center for Science in the Public Interest (Sep. 2007)
The Bottom Line
Caffeine is going to continue to be a big topic of interest among researchers and consumers. Many studies indicate that having caffeine in moderation as part of a healthy diet can be beneficial to your health. In excess amounts, caffeine could lead to health concerns, especially for women of child-bearing age and people who have difficulty sleeping. Large studies claim that caffeine is not a significant health concern for people with heart disease, cancer, diabetes, high blood pressure or osteoporosis. A recent large-scale study published in the Annals of Internal Medicine in June 2008 found that regular coffee drinkers, especially women, didn't suffer any negative health effects. However, researchers warned that if you are not a coffee-drinker, the result of this study is not a reason to start drinking it. Check with your family doctor about what's best for you, and in the meantime remember that moderation is always the key to staying healthy.
#
Caffeine: The Positive Side
On the plus side, studies have shown that regular consumption of caffeine can reduce the chance of developing Parkinson's disease. Caffeine has also been linked to protecting the body against gallstones and improving alertness. In addition, it appears to enhance mood, temporarily improve physical stamina, and relieve headaches. These are all benefits that most people would love to enjoy from a common, everyday beverage. Keep in mind, however, that participants in these studies drank 2-3 cups or less of coffee or other caffeinated beverages to yield these positive results. More isn't necessarily better.
#
Caffeine: What to Beware Of
On the flip side, caffeine can interfere with certain other aspects of your health. It has been reported that sleep patterns are definitely disturbed when you drink caffeine a few hours before bedtime. That makes sense, of course: if caffeine is meant to keep you alert, then you can probably forget about trying to fall asleep quickly after a cup or two of java. Furthermore, contrary to its reputation, caffeine does not effectively help "wake" us up after a poor night's sleep or diminish the effects of alcohol. You may feel more alert, but a cup of coffee will not help you drive better or improve your judgment.
Unfortunately, sleep isn't the only thing that caffeine can disturb. Fertility rates and miscarriages are reported as being negatively impacted by as little as 1 cup of coffee per day. Health Canada states that women who may be trying to conceive should have no more than 300 mg/day of caffeine.
Limiting caffeine intake can be difficult these days because of an explosion of products with caffeine additives. A quick check of grocery shelves will reveal caffeine in energy drinks, in chewing gums, and even in non-consumables such as soap!
Beverage
Caffeine (mg)
Coffee, generic brewed (8 oz.)
133
Starbucks Brewed Coffee (Grande - 16 oz.)
320
Tea, brewed (8 oz.)
53
Diet Coke (12 oz.)
47
Dr. Pepper (12 oz.)
42
Pepsi (12 oz.)
38
Coca-Cola Classic
35
Monster Energy (16 oz)
160
Red Bull (12 oz)
114
Source: Center for Science in the Public Interest (Sep. 2007)
The Bottom Line
Caffeine is going to continue to be a big topic of interest among researchers and consumers. Many studies indicate that having caffeine in moderation as part of a healthy diet can be beneficial to your health. In excess amounts, caffeine could lead to health concerns, especially for women of child-bearing age and people who have difficulty sleeping. Large studies claim that caffeine is not a significant health concern for people with heart disease, cancer, diabetes, high blood pressure or osteoporosis. A recent large-scale study published in the Annals of Internal Medicine in June 2008 found that regular coffee drinkers, especially women, didn't suffer any negative health effects. However, researchers warned that if you are not a coffee-drinker, the result of this study is not a reason to start drinking it. Check with your family doctor about what's best for you, and in the meantime remember that moderation is always the key to staying healthy.
A diabetes diet can be sweet
Choose low fat or fat-free sweets
Fat-free vanilla yogurt and fat-free chocolate pudding are healthy examples of sweet foods that are low in calories. Remember to check the labels for carb content because all products are not created equal (1 carbohydrate serving is equal to 15 grams).
Angel food cake, sponge cake, and cream puffs are examples of other great tasting alternatives to high-sugar desserts. And bite-sized versions of brownies and cheesecakes can be found in the frozen section at grocery stores. Don't let their small size fool you: these desserts still pack in a lot of flavor and can give just the right amount of sweet taste to satisfy your craving.
1.
Aim for more fruit!
Fruit is a sweet source of vitamins and fiber that is also lower in calories than other desserts. You can top fruits with sugar substitutes like Nutrasweet or Splenda for an extra touch of sweetness. Top a bowl of strawberries with some fat-free whipped cream for a delicious snack that can be part of a healthy diabetes diet. Remember to count the carbs. (A serving of fruit is about the size of a tennis ball or ½ a cup of cut fruit, which equals 15 grams of carbohydrate.
2.
Beware of "sugar-free" items
If it sounds too good to be true, it just might be. Many chocolates, candies, and cookies are advertised as sugar free, but they still may contain calories and carbs. And sometimes sugar alcohols (low calorie artificial sweeteners) are used instead of sugar to lower the carb content of foods.
Gelatin, hard-candies, and gum are often truly carb- and calorie-free. You can incorporate many of these items into your diet to keep your sweet tooth happy. However, as you might have guessed, it's always important to check the nutrition label. The carb content will help you decide if the sugar-free cookie is worth the "cost" in carbs. Many times a small regular cookie just tastes better than a big sugar-free cookie.
3. Have sweet dreams
A bedtime snack is generally advisable for people with diabetes. A good suggestion is a protein and carbohydrate combination, like milk and cereal, or yogurt and graham crackers. If you crave desserts late at night try hot cocoa made with skim milk. (A tablespoon of cocoa is about 3 grams of carbohydrate, plus 12 grams of carbohydrate from milk for a total of 15 grams of carbs or one serving of carbohydrate.)
4. Switch ingredients
Baked goods can be prepared with fewer calories and carbohydrates. Substitute 1/2 a cup of Splenda Sugar Blend for Baking instead of 1 cup of regular sugar (or a recipe calling for 2/3 cup of sugar only needs 1/3 cup of Splenda).
The Bottom Line
Blood sugar control is a major part of diabetes management. People with diabetes do not have to sacrifice their favorite treats in order to be healthy. Moderation is key, with every food group, including sweets. A healthy diet can include the occasional piece of cake!
Fat-free vanilla yogurt and fat-free chocolate pudding are healthy examples of sweet foods that are low in calories. Remember to check the labels for carb content because all products are not created equal (1 carbohydrate serving is equal to 15 grams).
Angel food cake, sponge cake, and cream puffs are examples of other great tasting alternatives to high-sugar desserts. And bite-sized versions of brownies and cheesecakes can be found in the frozen section at grocery stores. Don't let their small size fool you: these desserts still pack in a lot of flavor and can give just the right amount of sweet taste to satisfy your craving.
1.
Aim for more fruit!
Fruit is a sweet source of vitamins and fiber that is also lower in calories than other desserts. You can top fruits with sugar substitutes like Nutrasweet or Splenda for an extra touch of sweetness. Top a bowl of strawberries with some fat-free whipped cream for a delicious snack that can be part of a healthy diabetes diet. Remember to count the carbs. (A serving of fruit is about the size of a tennis ball or ½ a cup of cut fruit, which equals 15 grams of carbohydrate.
2.
Beware of "sugar-free" items
If it sounds too good to be true, it just might be. Many chocolates, candies, and cookies are advertised as sugar free, but they still may contain calories and carbs. And sometimes sugar alcohols (low calorie artificial sweeteners) are used instead of sugar to lower the carb content of foods.
Gelatin, hard-candies, and gum are often truly carb- and calorie-free. You can incorporate many of these items into your diet to keep your sweet tooth happy. However, as you might have guessed, it's always important to check the nutrition label. The carb content will help you decide if the sugar-free cookie is worth the "cost" in carbs. Many times a small regular cookie just tastes better than a big sugar-free cookie.
3. Have sweet dreams
A bedtime snack is generally advisable for people with diabetes. A good suggestion is a protein and carbohydrate combination, like milk and cereal, or yogurt and graham crackers. If you crave desserts late at night try hot cocoa made with skim milk. (A tablespoon of cocoa is about 3 grams of carbohydrate, plus 12 grams of carbohydrate from milk for a total of 15 grams of carbs or one serving of carbohydrate.)
4. Switch ingredients
Baked goods can be prepared with fewer calories and carbohydrates. Substitute 1/2 a cup of Splenda Sugar Blend for Baking instead of 1 cup of regular sugar (or a recipe calling for 2/3 cup of sugar only needs 1/3 cup of Splenda).
The Bottom Line
Blood sugar control is a major part of diabetes management. People with diabetes do not have to sacrifice their favorite treats in order to be healthy. Moderation is key, with every food group, including sweets. A healthy diet can include the occasional piece of cake!
4 Essential Fitness Tips
If you want to look beautiful and fit, gain a bit more muscles instead of that fat on side abs and hips. We all want to be healthier and sexier than others. This is why we spend so much time in the gym. But pretty often our efforts don’t end in immediate weight loss and quick fat burn. Why? What do we do wrong? Today we are going to discuss the most common mistakes in the gym that not only hinder your achievements but also can damage your health. Below you will find four most important fitness tips.
Choose Your Own Diet Plan and Fitness Program
So often does it happen that women in pursuit of the popular diet or some fitness program forget about their individuality. For example, they heard Madonna say in the interview about yoga helping her to be in shape – and everybody switch to yoga. Then there is another slim idol who shares his or her secret of beauty – and women get immediately inspired by the new idea and ask for this particular program in a gym. Remember – It doesn’t matter how many abdominal muscle exercises Angelina Jolie does every day. You need your own program because you have different goals and – what’s more important – different body. Your goals should be real. Choose fitness program together with your trainer. It might be that good old shaping will bring you better results.
Aerobic Exercises or Power Training? Both!
Women know that aerobic exercises burn off excessive weight faster than power trainings. For this reason power training exercises are so often omitted. Some women are afraid of building too big muscles. How wrong they are! Numerous studies show that power training exercises contribute to weight loss significantly. As women grow older, their body is losing muscle mass. This natural physiological process flows with the speed of approximately 5 pounds per 10 years. With loss of muscle tissue, metabolism slows. It’s known that metabolic rate is directly related to dieting. That is why muscles require training. Together with this scientifically proved fact there is another one: those who want to lose more than 8 pounds through aerobics only are at risk of acquiring Shar Pei-like folds.
Never Skip Warming-up and Stretching
You were late for warming-up? Spent less time on stretching thinking it’s not important? That’s the biggest mistake. Any training, whether cardio or power, must start with a short warming-up. Muscles should be ready for exercising – this will minimize the injury risks. Stretching after exercises trains not only your flexibility. It also fixes the effect of all training. It was a long time ago when specialists found out that stretching after exercising makes training 19% more effective. I don’t think this figure is so small to ignore it. Moreover, stretching makes the pulse slower, thus it protects cardiovascular system from stresses. In short, smooth start of exercising (warming-up) and smooth finishing (stretching) are crucial.
Make Your Fitness Program Diverse
Diversity is a great thing which is necessary everywhere, including fitness. It’s impossible to perform the same exercises for years! Improve your program every 4-6 weeks. Not all the program – just gradually change some exercises, later you can come back to them. Otherwise your muscles will adjust. You can also vary the number of reps and amount of weights. If that’s a cardio training, you may change the time and intensity of exercises.
Choose Your Own Diet Plan and Fitness Program
So often does it happen that women in pursuit of the popular diet or some fitness program forget about their individuality. For example, they heard Madonna say in the interview about yoga helping her to be in shape – and everybody switch to yoga. Then there is another slim idol who shares his or her secret of beauty – and women get immediately inspired by the new idea and ask for this particular program in a gym. Remember – It doesn’t matter how many abdominal muscle exercises Angelina Jolie does every day. You need your own program because you have different goals and – what’s more important – different body. Your goals should be real. Choose fitness program together with your trainer. It might be that good old shaping will bring you better results.
Aerobic Exercises or Power Training? Both!
Women know that aerobic exercises burn off excessive weight faster than power trainings. For this reason power training exercises are so often omitted. Some women are afraid of building too big muscles. How wrong they are! Numerous studies show that power training exercises contribute to weight loss significantly. As women grow older, their body is losing muscle mass. This natural physiological process flows with the speed of approximately 5 pounds per 10 years. With loss of muscle tissue, metabolism slows. It’s known that metabolic rate is directly related to dieting. That is why muscles require training. Together with this scientifically proved fact there is another one: those who want to lose more than 8 pounds through aerobics only are at risk of acquiring Shar Pei-like folds.
Never Skip Warming-up and Stretching
You were late for warming-up? Spent less time on stretching thinking it’s not important? That’s the biggest mistake. Any training, whether cardio or power, must start with a short warming-up. Muscles should be ready for exercising – this will minimize the injury risks. Stretching after exercises trains not only your flexibility. It also fixes the effect of all training. It was a long time ago when specialists found out that stretching after exercising makes training 19% more effective. I don’t think this figure is so small to ignore it. Moreover, stretching makes the pulse slower, thus it protects cardiovascular system from stresses. In short, smooth start of exercising (warming-up) and smooth finishing (stretching) are crucial.
Make Your Fitness Program Diverse
Diversity is a great thing which is necessary everywhere, including fitness. It’s impossible to perform the same exercises for years! Improve your program every 4-6 weeks. Not all the program – just gradually change some exercises, later you can come back to them. Otherwise your muscles will adjust. You can also vary the number of reps and amount of weights. If that’s a cardio training, you may change the time and intensity of exercises.
Workouts should leave you smiling
There are rules to live by and rules to exercise by. And like the rules of life, the rules of exercise have changed over the years. Some are outdated, some are more relaxed and some are as true today as they were decades ago.
To make sure you're following the latest set of exercise guidelines, here are some old rules, followed by ones that have taken their place. With the new year so fresh, now is the perfect time to discard your old way of thinking and get on board with a whole new way of doing things.
Old rule: No pain, no gain. New rule: Make exercise fun.
For years, exercise wasn't considered exercise unless it hurt. Thank goodness that has changed.
Unless you're training for competition, you don't need to work out anywhere near your pain threshold to get fit. In fact, waking up sore and achy after a tough workout is now considered a sign that you pushed yourself too hard.
A good exercise program is gradual, varied and forgiving. And while it's OK to work hard in the gym, health and fitness benefits can be accrued without punishing yourself. Consistency, not intensity, is the secret to reaping the rewards of exercise, so lighten up, have some fun and learn to look forward to and not dread your next workout.
Old rule: Work out for a minimum of 20 minutes at a moderately hard intensity three times a week.
New rule: Accumulate 30 minutes of moderate intensity exercise most, if not all, days of the week.
It used to be that exercise was an all-or-nothing proposition. If you didn't commit to at least three moderately hard workouts a week, you could forget about getting in shape. But that's no longer the recommendation. Researchers have discovered that being active every day is the key to staying fit and healthy.
That doesn't mean you have to hit the gym or work up a major-league sweat every day of the week. Nor does it mean you have to do those 30 minutes all at once. Three 10-minute bouts of physical activity a day are what you need to reap the benefits of an active lifestyle. Of course, more exercise results in more benefits, but for those who struggle to meet the minimum requirements or on those days when a gym workout is impossible, remember some exercise is better than none. Even short workouts burn unwanted calories and reduce stress, so learn to make exercise a part of your daily routine.
Old rule: Drink before you are thirsty. New rule: Drink when thirsty.
Trying to stay ahead of thirst used to be an ongoing concern for any exerciser who cared about performing to their max. Turns out that pumping the body full of fluids at every available opportunity can actually result in overhydration which, though rare, can cause death.
Today's recommendations suggest that exercisers wait until thirst sets in before replenishing lost fluids. They also suggest gauging fluid intake based on personal sweat rates, environmental conditions and exercise intensity, not on a one-size-fits-all set of guidelines that don't take into consideration all the variables necessary to accurately determine hydration status.
Drink more often on hot days or when you are working out at an intensity that increases sweat loss and less often on cooler days when you sweat less, or during less intense workouts when you don't lose a lot of fluids through sweat.
Old rule: Don't eat before exercising.
New rule: Don't exercise on an empty stomach.
Snacking before a workout used to be a no-no that was reputed to cause cramping and sluggishness during activity. Now we know differently. Food actually supplies the energy exercisers need to per-form at their best.
However, in order to be effective, eating and exercise have to be perfectly timed. Too much food too soon before your workout can make you feel bloated and may indeed hamper performance. For best results, consume a 300-calorie snack (a single serving of nonfat yogourt and a low fat granola bar) 90 minutes before you hit the gym. That little bit of extra fuel tops up your energy reserves, allowing you to exercise longer than you would on an empty stomach.
Old rule: Stretch before you exercise.
New rule: Stretch after you exercise.
Back in the day, exercisers were told to perform at least 10 minutes of static stretching during their warm-up routine if they wanted to reduce the risk of getting injured. Trouble is, there was no science backing up those claims.
Researchers have since determined that pre-exercise stretching doesn't reduce the risk of injury. In fact, studies now suggest that stretching before exercise might actually have a negative effect on performance. The new rule recommends waiting until after your workout to stretch. Not only will your muscles be warm and more conducive to stretching, the body welcomes a nice relaxing stretch after a tough workout.
As for what to do before your workout, perform a series of dynamic range-of-motion movements that mimic the activity to come. Not only will you better prepare your body for the work ahead, the rehearsal effect helps warm up the mind as well, helping you to fire on all cylinders as soon as you step on the court, field or ice.
To make sure you're following the latest set of exercise guidelines, here are some old rules, followed by ones that have taken their place. With the new year so fresh, now is the perfect time to discard your old way of thinking and get on board with a whole new way of doing things.
Old rule: No pain, no gain. New rule: Make exercise fun.
For years, exercise wasn't considered exercise unless it hurt. Thank goodness that has changed.
Unless you're training for competition, you don't need to work out anywhere near your pain threshold to get fit. In fact, waking up sore and achy after a tough workout is now considered a sign that you pushed yourself too hard.
A good exercise program is gradual, varied and forgiving. And while it's OK to work hard in the gym, health and fitness benefits can be accrued without punishing yourself. Consistency, not intensity, is the secret to reaping the rewards of exercise, so lighten up, have some fun and learn to look forward to and not dread your next workout.
Old rule: Work out for a minimum of 20 minutes at a moderately hard intensity three times a week.
New rule: Accumulate 30 minutes of moderate intensity exercise most, if not all, days of the week.
It used to be that exercise was an all-or-nothing proposition. If you didn't commit to at least three moderately hard workouts a week, you could forget about getting in shape. But that's no longer the recommendation. Researchers have discovered that being active every day is the key to staying fit and healthy.
That doesn't mean you have to hit the gym or work up a major-league sweat every day of the week. Nor does it mean you have to do those 30 minutes all at once. Three 10-minute bouts of physical activity a day are what you need to reap the benefits of an active lifestyle. Of course, more exercise results in more benefits, but for those who struggle to meet the minimum requirements or on those days when a gym workout is impossible, remember some exercise is better than none. Even short workouts burn unwanted calories and reduce stress, so learn to make exercise a part of your daily routine.
Old rule: Drink before you are thirsty. New rule: Drink when thirsty.
Trying to stay ahead of thirst used to be an ongoing concern for any exerciser who cared about performing to their max. Turns out that pumping the body full of fluids at every available opportunity can actually result in overhydration which, though rare, can cause death.
Today's recommendations suggest that exercisers wait until thirst sets in before replenishing lost fluids. They also suggest gauging fluid intake based on personal sweat rates, environmental conditions and exercise intensity, not on a one-size-fits-all set of guidelines that don't take into consideration all the variables necessary to accurately determine hydration status.
Drink more often on hot days or when you are working out at an intensity that increases sweat loss and less often on cooler days when you sweat less, or during less intense workouts when you don't lose a lot of fluids through sweat.
Old rule: Don't eat before exercising.
New rule: Don't exercise on an empty stomach.
Snacking before a workout used to be a no-no that was reputed to cause cramping and sluggishness during activity. Now we know differently. Food actually supplies the energy exercisers need to per-form at their best.
However, in order to be effective, eating and exercise have to be perfectly timed. Too much food too soon before your workout can make you feel bloated and may indeed hamper performance. For best results, consume a 300-calorie snack (a single serving of nonfat yogourt and a low fat granola bar) 90 minutes before you hit the gym. That little bit of extra fuel tops up your energy reserves, allowing you to exercise longer than you would on an empty stomach.
Old rule: Stretch before you exercise.
New rule: Stretch after you exercise.
Back in the day, exercisers were told to perform at least 10 minutes of static stretching during their warm-up routine if they wanted to reduce the risk of getting injured. Trouble is, there was no science backing up those claims.
Researchers have since determined that pre-exercise stretching doesn't reduce the risk of injury. In fact, studies now suggest that stretching before exercise might actually have a negative effect on performance. The new rule recommends waiting until after your workout to stretch. Not only will your muscles be warm and more conducive to stretching, the body welcomes a nice relaxing stretch after a tough workout.
As for what to do before your workout, perform a series of dynamic range-of-motion movements that mimic the activity to come. Not only will you better prepare your body for the work ahead, the rehearsal effect helps warm up the mind as well, helping you to fire on all cylinders as soon as you step on the court, field or ice.
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