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Our health, nutrition, and fitness blogs and articles will get you motivated and excited about living your best life. Here you’ll find expert health insights, tips, and advice suitable for people of all ages and fitness levels.
Ask a Nutritionist: Is Carb Cycling Good for Diabetics?
Tdc diabetesAsk a Nutritionist: Is Carb Cycling Good for Diabetics?Losing excess body weight can improve your diabetes symptoms, and many diabetics want to do it for that reason. One of the effective ways to reach your weight goals faster is carbs cycling. This diet strategy involves planned decreases and increases of your carb intake, depending on the day. This way, you can eat carbs while better utilizing fat as a fuel. While carbs are generally restricted in a diabetic diet, it may be better to try carb cycling rather than completely avoiding them because this technique promotes burning fat for fuel instead of muscle tissue, which is very important for diabetics. Here's everything you need to know about carb cycling as a diabetic. Benefits of Carb Cycling for Diabetics People with type 2 diabetes or prediabetic people can benefit from carb-cycling because it: Supports better blood sugar control: Your pancreas releases insulin when blood glucose levels rise from eating carbohydrates. On low carbohydrate days, carb cycling enables your body to limit insulin production and prevent insulin spikes. This helps improve insulin sensitivity. Supports weight loss goals: Leptin and ghrelin are hormones that are responsible for regulating appetite; they make us feel hungry or full. Ghrelin is a hunger hormone which signals your brain it's time to eat. Strengthening these hormone signals to the brain may help with intuitive eating, which in turn, promotes weight loss. This makes it easier to decrease your carbohydrate intake and get into a caloric deficit. Lowering carb intake means less insulin is released and this allows the body to burn through carbohydrates quickly and then the body switches to using fat in the form of ketones for fuel. What to Eat on Low Carb Days On low-carb days of your carb-cycling diet, you should limit your intake of processed foods and added sugars. Choose foods that take time to digest. They will not spike your blood sugar. For example: High-fiber fruits and vegetables: These are rich in fiber and have low glycemic indexes. They also offer you plenty of vitamins, minerals, and antioxidants. Legumes: Some types of legumes are lower in carbs than others, so choose accordingly. Green beans are low in carbs with 7 grams of carbs per 100 grams of cooked green beans. Similarly, 100 grams of cooked snow peas have only 4 grams of carbs. Lentils are another relatively low-carb option, with 20 grams of carbs per 100 grams of cooked lentils. Low-fat milk, yogurt, and other dairy products: Milk contains lactose, a type of natural sugar. A cup of skim milk has about 11 grams of carbs while unsweetened yogurt has 5–6 grams of carbs per 100 grams. Whole grains: These are an important source of carbohydrates, fiber, and other important nutrients. Like the legumes, some types of whole grains have lower carb content than others. A cup of cooked oats contains about 27 grams of carbs while a cup of cooked bulgur offers you about 34 grams of carbs. What to Eat on High Carb Days Exercise is an integral part of a healthy weight loss journey. On the days you go low on carbs, it's better not to strain yourself too much as your energy levels may be low. However, you can consume more carbohydrates on high-intensity training days as this will ensure your body gets enough quick fuel to optimize your performance and gain strength while losing weight. On high-carb days, the recommended amounts are 2–2.5 grams of carbohydrates per pound of body weight. Examples of healthy carbs include: Beans: Beans not only contain carbs, but they are also high in fiber and protein as well. This lowers their glycemic index. So even if the carb content of your meal is high, your blood sugar rises slowly and steadily. One cup of cooked black beans has about 41 grams of carbs, 15 grams of protein, and 15 grams of fiber. Similarly, one cup of cooked chickpeas has about 45 grams of carbs, 12 grams of protein, and 12 grams of fiber. Beans also have other vital nutrients, such as iron, magnesium, and folate. Rice: There are various varieties of rice and their glycemic indexes vary. Brown rice is a healthier choice as it has a lower glycemic index and it's rich in fiber. Rice is naturally gluten-free, easily digestible, and contains vitamins and minerals, such as vitamin B6, thiamin, and iron. Quinoa: These seeds are considered a super food as they are very rich in protein. Quinoa also contains carbs, but it has a low glycemic index. Its high fiber content helps regulate digestion. Quinoa is a good source of potassium, which helps regulate blood pressure and supports heart health. Take Action Today for a Healthier Tomorrow While carb cycling can be an effective strategy for weight loss and blood sugar control for some people with diabetes, it is important to proceed with caution and consult with your doctor or a registered dietitian before making any major changes to your diet. If you are underweight, pregnant, or breastfeeding, it is better not to try extreme diets. In addition to dieting, it's important to keep in mind that other lifestyle changes such as exercising more, reducing stress, and getting enough sleep can also have a significant impact on weight loss and overall health. You should not hesitate to reach out for support and guidance whenever you require it. To get started on a personalized meal plan that meets your individual needs and preferences, consider taking the Trim Down Club’s Quick Diabetes quiz today.
Trim Down Club for Diabetes Review: Benefits, Diet & How It Works
Tdc diabetesTrim Down Club for Diabetes Review: Benefits, Diet & How It WorksA diabetes diagnosis requires losing excess weight and decreasing blood sugar for optimal health, which can be challenging despite your best health and fitness efforts. However, this is easier to achieve with the right support and guidance, such as what the Trim Down Club (TDC) for Diabetes offers with its personalized and flexible meal plans. Below, we'll show you how it works and what you can gain. 5 Benefits of TDC for Diabetes Regularly planning your meals can be difficult when you're a diabetic. To help you out, Trim Down Club offers many benefits, such as: Diet plans tailored to your needs (weight loss, being more active, or managing blood sugar)Countless recipes for you to tryShare your own recipes with the community Forums to get answers from those following the program successfullyProgress tracking to keep you motivated The TDC Diet Trim Down Club’s meal plans are designed based on the foods you love and those you'd rather avoid. Your food preferences are then combined with your specific needs, such as battling insulin resistance, to develop your perfect diet plan. For example, if you have diabetes and want to lose weight, your meal plan will likely include: Lean protein – Fish, Greek yogurt, beans, and other protein-rich foods to give your body the vitamins and minerals it needs to keep your metabolism running efficiently.High-fiber foods – Fruits, vegetables, and other foods with a high fiber content to improve your body’s response to insulin, helping with blood sugar control and weight management.Low-fat dairy – Products such as reduced-fat cheese and low-fat sugar-free yogurt to help lower the risk of type 2 diabetes.Healthy, vegetable-based fats – A diet that includes avocado, nuts, olive oil, and other products with healthy fats to help lower blood sugar and improve insulin control. » Not sure what you can eat with type 1 diabetes? Balancing your plate will do the trick How the TDC Diet Works To get started with Trim Down Club’s program, start by doing the quick diabetes quiz to provide an overview of your medical condition and individual needs. You'll be quizzed regarding your dietary needs and specify whether your diet plan needs to be gluten-free, vegetarian, non-dairy, low-cholesterol, low-sugar, or other. Once you complete your registration and get your personalized diet plan, you'll also gain access to the program's useful features, which includes the following. My Profile You can go to ‘My Profile’ to change your diet plan as you wish. For example, you can switch from a keto diet to a vegan one. You can also change your target weight or add new elements to your personalized health plan, such as an intermittent fasting routine. My Plan Under ‘My Plan’, you can find the following sections: My Menus: You can build different menus here and access them whenever you want.Recipes: This section offers numerous breakfast, lunch, and dinner recipes, including plenty of recipes for snacks, desserts, soups, drinks, and sides. You can also share your favorite recipes with other TDC members here.Mindful Eating: In this section, you can download a guide with tips for mindful eating and developing a good relationship with food.Live Forums: This section lets you connect with other TDC members with similar fitness and health struggles so you can motivate and support each other. How-to's: Here, you can find videos demonstrating how to download the TDC app on your iPhone, Android, and iPad. You'll also find guides for using various TDC website features like creating a menu, tracking your progress, and more. Tools Under ‘Tools,' you can find the following sections: My Menus: This tool helps you create menus with your daily meals and snacks, letting you mark your favorite foods so they're recommended more often and remove the ones you dislike. Do this by clicking on the pencil icon next to each item on your menu.Progress Meter: This feature is for tracking your weekly progress so you can stay motivated by your achievements.Diet Journal: In this section, you can record how well you followed the diet, how you feel, how much exercise you did, and more. This enables you to identify your problem areas and rectify them to speed up your progress and reach your goals more easily. » Experiencing food cravings? Smart snacking can help reduce them Get Your Perfect Diabetic Meal Plan With Trim Down Club Apart from implementing the necessary lifestyle changes like exercising regularly, reducing stress, and getting enough sleep, one of the most important aspects of keeping your diabetes in check is maintaining the right diet. Trim Down Club for Diabetes makes this challenge easier by helping you plan and track your personalized meals. Plus, it's easy to get started—all you have to do is take the quick diabetes quiz.
Balancing Your Plate: What Type 1 Diabetics Can & Can’t Eat
Tdc diabetesBalancing Your Plate: What Type 1 Diabetics Can & Can’t EatIf you've been diagnosed with type 1 diabetes, you may be feeling overwhelmed with all the lifestyle changes you have to make. From diabetic medications and injections to dietary restrictions, it can all get confusing. When it comes to the nutrition aspect, it's important to establish a healthy, balanced diet. Although you can still eat any food you want as long as you count carbs and adjust your insulin doses, your diet should be low in saturated fats, sugars, and salt. Below, we help you balance your plate and successfully lose weight with type 1 diabetes. 3 Steps to Balance Your Plate Drastically cutting calories and carbs can leave you feeling fatigued all day. On the other hand, a well-balanced diet will keep you energized throughout the day because its nutrients help you stay strong and healthy. To manage your blood sugar and support your weight loss goals through your diet, you should follow the diabetes plate method. Here's what it entails: 1. Fill Half Your Plate With Non-Starchy Vegetables Vegetables such as tomatoes, green beans, celery, cucumbers, and mushrooms are low in carbs, so they don't spike your glucose levels. In addition to being rich in vitamins, minerals, and antioxidants, their high fiber content helps improve blood sugar control. 2. Fill a Quarter of Your Plate With Lean Protein Animal protein is high in saturated fats, so it's best for diabetics to opt for lean cuts of meat. If you're vegan or vegetarian, keep in mind that plant-based protein foods like lentils and chickpeas tend to be high in carbohydrates. However, you can safely add lean protein foods such as chicken, eggs, salmon, and cheese to your diabetic diet plan. 3. Fill a Quarter of Your Plate With Carbohydrates Instead of loading your plate with rice or pasta, your serving of these foods should be just one-fourth of your plate. You can have brown rice, whole grain pasta, rolled or steel-cut oats, and more. Foods such as butternut squash, kidney beans, and yogurt all fall in this category since they have high carb content, and limiting your carb intake is key for keeping your blood sugar low. » Experiencing food cravings? Battle them with these healthy treats 4 Tips for Healthy Eating With Type 1 Diabetes Although the general guidelines for eating healthy are the same for everyone, type 1 diabetics can especially benefit from the following four tips. 1. Eat Lots of Fruits and Vegetables The high fiber content of fruits and vegetables is helpful in managing blood sugar, making these foods the ideal choice for a diabetes diet. What's more, with so many options for fruits and veggies out there, you can have a varied meal plan and still enjoy its benefits for diabetes. 2. Include Whole Grains in Your Diet Whole grains have a low glycemic index, so they don't spike your glucose or insulin levels. As the body digests the complex carbohydrates in whole grains, your sugar levels rise very slowly, which prevents spikes and crashes and helps maintain stable blood glucose levels. This makes whole grains an integral part of a successful diet plan for type 1 diabetics, and they're also beneficial for those with prediabetes because they increase insulin sensitivity. 3. Swap Red Meat for Lean Meats, Fish, and Soy Products Red meat is high in saturated fat, so it's better for diabetics to avoid it. You should also avoid trans fat since both of these raise unhealthy cholesterol levels. Instead, opt for fish, lean meats, and soy in your diabetes diet as low-glycemic alternatives to red meat. 4. Avoid Processed Foods Highly processed foods usually contain refined flour and sugar in various forms, which spike insulin and blood glucose levels. They also tend to have chemical additives such as artificial colors, flavors, and preservatives, which is in itself unhealthy. Frequent intake of processed foods is associated with an increased risk of diabetes or diabetes complications, so avoiding these is usually the safe choice for people with type 1 diabetes. » Need to improve insulin resistance? Add these herbs to your diet Balance Your Type 1 Diabetes Diet With Trim Down Club For diabetics, it's important to maintain stable glucose levels to avoid negative health consequences. To make sure your diet is balanced and suited to type 1 diabetes, follow these tips and include the appropriate foods. And if you want your meal plan tailored according to your specific needs and preferences, you can rely on Trim Down Club for recipes suitable for diabetics. Start your journey towards a customized and flexible meal plan by taking Trim Down Club's quick diabetes quiz!
Snacking Smart With Diabetes: 5 Healthy Treats for Every Craving
Tdc diabetesSnacking Smart With Diabetes: 5 Healthy Treats for Every CravingHandling cravings seems to be the hardest part of following a weight loss diet, and it becomes even harder if you're diabetic. However, what helps reduce cravings is smart snacking, or choosing nutrient-rich snacks that don't spike your blood sugar or make you gain weight. The healthiest snacks for diabetics are low in calories and have little or no carbs to minimize the changes to your blood sugar levels. With this in mind, we've compiled a list of five sweet and salty healthy snacks to satisfy your cravings. 1. Treat Yourself to Yogurt With Berries Thick, creamy Greek yogurt topped with berries of your choice makes an excellent sweet snack for diabetics because these ingredients offer the following benefits: Berries: The antioxidants in berries can reduce inflammation and prevent damage to pancreatic cells that produce the insulin needed for blood sugar regulation. Yogurt: The probiotics in yogurt help lower blood sugar and metabolize sugary foods, helping manage your blood sugar levels. » Consuming dairy with diabetes: learn if you can still have cheese 2. Stock Up on Fiber With Avocado Since they contain plenty of healthy fats and fiber, both of which prevent blood sugar levels from spiking after a meal, adding avocados to your diet helps manage blood sugar and avoid diabetes complications. What's more, avocado is a versatile fruit that you can consume in any way you like—you can make avocado smoothies, eat sliced avocados, or pair an avocado dip like guacamole with veggies of your choice. However, avocados are high in calories, so remember to limit your serving size. 3. Have a Sweet Treat With Sliced Apples and Peanut Butter This snack is one of our favorites because it has it all—the creaminess of the peanut butter, the occasional bite of nuts, and the crunch of crisp apples make an overall satisfying treat. Apples are a great choice for a healthy sweet snack because they contain: Vitamin B: Diabetics taking metformin tend to be deficient in B vitamins, especially vitamin B12. So, supplementing with vitamin B that's present in apples can lower the risk of type 2 diabetes.Vitamin C: In a study published in the journal Diabetes, Obesity, and Metabolism, type 2 diabetics who took vitamin C supplements for 4 months were found to have lower post-meal blood sugar levels.Potassium: Low levels of potassium can impair the production of insulin, which can lead to high blood sugar. So, it's important for diabetics to include plenty of potassium-rich foods like apples in their diet. Apart from making the snack more delicious, peanut butter also makes it even healthier because it contains: Magnesium: Magnesium deficiencies are associated with the development of diabetes. However, peanut butter is rich in magnesium, which helps improve blood sugar.Vitamin E: The antioxidant properties of vitamin E protect pancreatic cells from damage, helping regulate insulin production and the formation of red blood cells for optimal health. The combination of the benefits offered by these high-fiber ingredients helps manage blood sugar in diabetics and provides an antioxidant boost. On top of being delicious, this snack is versatile too—if you're out of apples, you can substitute with other fruits like bananas or pears. And if you don't like peanut butter, you can swap it for another nutty butter like almond or cashew butter and get similar health benefits. 4. Enjoy a Nutritious Snack With Almonds Apart from being convenient to eat on the go, almonds are a powerhouse of protein, vitamins, minerals, and fiber, making a handful of almonds a very nutritious snack. The combination of fiber, protein, and healthy fats makes almonds an ideal snack for diabetics because these elements help improve blood sugar control and balance insulin levels. However, they're high in calories, so make sure to have just a handful of almonds for a snack. Limiting your portion size is key here to prevent weight gain. » Need to improve insulin resistance? Add these herbs to your diet 5. Get a Vitamin Boost With Veggies and Hummus The combination of vegetables and hummus offers you plenty of fiber, vitamins, and minerals. From carrots to celery, cauliflower, bell peppers, and broccoli, you can experiment with different types of vegetables to combine with hummus according to your preferences. Hummus is made from chickpeas and tahini (sesame seed paste), so it's rich in protein and healthy fats. Combined with the fiber in veggies, hummus is beneficial for blood sugar control, making it the ideal snack option for diabetics. Unlike sugary snacks or foods with refined flour, this snack also aids weight loss by maintaining stable blood sugar levels and encouraging fat burning. » Considering the keto diet? Experts weigh in on its effectiveness for diabetics Supercharge Your Smart Snacking With Trim Down Club Although managing diabetes and achieving weight loss are no easy tasks, the right guidance and support make it much easier. By incorporating the healthy snacks on our list into your diet, you'll be able to satisfy your food cravings without spiking insulin or gaining weight. For more smart snacking ideas tailored according to your needs and preferences, you can get a customized and flexible meal plan with Trim Down Club. To get started, take Trim Down Club's quick diabetes quiz and enjoy delicious, diabetes-friendly snacks.
5 Herbs to Add to Your Diet to Combat Insulin Resistance
Tdc diabetes5 Herbs to Add to Your Diet to Combat Insulin ResistanceInsulin resistance is associated with many problems, ranging from hormonal imbalances and obesity to cardiovascular diseases and diabetes. Insulin is an essential hormone produced by your pancreas that plays a vital role in blood sugar regulation. Insulin resistance occurs when your cells become resistant to insulin, leaving your blood sugar high and leading to a host of other health complications such as diabetes. What's more, insulin resistance makes losing weight much harder. However, there are some natural ways to combat insulin resistance. While eating a nutritious diet rich in fruits and vegetables can help reduce insulin resistance, we bring you five herbs that are very beneficial too. 1. Reduce Blood Sugar With Cinnamon Cinnamon is a woody spice used as a sweetener for people with type 2 diabetes. Its flavor and fragrance make your food a lot more appealing, and the best part is that it significantly reduces fasting blood sugar levels and improves insulin resistance. Including cinnamon in your diet combined with a regular exercise routine is beneficial for those with impaired glucose tolerance. Plus, cinnamon is good for your digestion and strengthens your immune system. 2. Regulate Insulin Production With Ginger Regularly consuming ginger can help reduce the risk of diabetes complications because ginger helps lower blood sugar and regulate insulin production. It can even help you lose weight by inhibiting the enzymes that regulate carbohydrate metabolism. Ginger also boosts insulin sensitivity and helps with glycemic control. A study performed on 45 patients out of which 23 were given 2000mg of ginger supplements per day for a period of 10 weeks showed that regular ginger consumption significantly reduces blood glucose and hemoglobin A1C levels. » Here's how to easily count carbs as a diabetic 3. Increase Insulin Sensitivity With Turmeric Due to its anti-inflammatory and antioxidant properties, turmeric root extract has been used in both Indian and Chinese traditional medicine to treat diabetes. Through the active ingredient curcumin which helps decrease free fatty acids and blood sugar, turmeric increases insulin sensitivity. Turmeric reduces glucose production in the liver and increases the uptake of glucose into your muscle cells, making it a great addition to your diet to combat insulin resistance. 4. Detoxify Your Body With Holy Basil Also known as tulsi, holy basil is an herb that helps detoxify the body, which is why it's used in traditional Indian medicine to cleanse the liver, intestines, and blood. Holy basil improves poor glucose tolerance as well as the adverse effects of stress resulting from it. Since it improves pancreatic beta-cell function and insulin secretion, this herb is the ideal choice for those with insulin resistance to improve their glucose and cholesterol levels. » Experiencing food cravings? Prevent them with smart snacking 5. Boost Your Metabolism With Garlic Packed with vitamin C and other beneficial nutrients, garlic was traditionally used to treat high blood pressure and cholesterol levels. Not only does raw garlic lower blood sugar, but it also reduces the risk of atherosclerosis and prevents diabetes complications, since diabetes is associated with atherosclerosis-related inflammation. Due to its benefits for regulating blood sugar combined with its antifungal and antibacterial properties, including a moderate amount of garlic in your daily diet can help battle insulin resistance and boost your metabolism for easier weight loss and increased satiety. » Want a more balanced diet? Include these foods in your diabetic meal plan Battle Insulin Resistance With Trim Down Club When uncontrolled, insulin resistance can lead to a host of medical complications, from fatty liver and heart disease to diabetes. However, managing insulin resistance can be simple if you have the right guidance, and including the herbs on our list in your diet is the first step toward achieving this goal. And for a more effective approach, you can count on Trim Down Club to get a customized and flexible meal plan based on your individual needs and preferences. To get started on your health journey and overcome insulin resistance, take Trim Down Club's quick diabetes quiz.
Is Keto Effective for People With Prediabetes? Experts Weigh In
Tdc diabetesIs Keto Effective for People With Prediabetes? Experts Weigh InPrediabetes leads to type 2 diabetes if you don't get serious about making the necessary lifestyle changes to turn the situation around. A healthier diet is the first step to overcoming prediabetes. If you're wondering whether a keto diet is effective for people with prediabetes, the answer is—yes! This low-carb diet puts your body into ketosis, a state in which your body burns fat instead of carbohydrates to fuel all its functions. Below, we bring you our expert take on how the keto diet helps overcome prediabetes as well as our recommendations for keto diet foods. Benefits of Keto Diet for Prediabetes Maintaining a healthy glucose level is necessary for overcoming prediabetes and preventing the onset of diabetes later in life. For this, you'll need to lower your carbohydrate intake and improve your blood sugar control. In addition to getting your blood sugar levels under control, the keto diet also offers the following benefits: Increasing satiety: The keto diet is a high-fat diet with moderate protein intake, and both fat and protein increase satiety. This means you'll feel full after your meals even if they're small in quantity or low in carbs, which helps avoid overeating and promotes weight loss.Reducing appetite: The keto diet's protein-rich meals are known to prevent hunger pangs and cravings. Cravings arise when blood sugar levels crash after carb-heavy meals, so the keto diet eliminates cravings by preventing blood sugar fluctuations.Avoiding sweets: The keto diet doesn't allow high-calorie sweets and refined carbohydrates. Avoiding such foods naturally contributes to a healthier lifestyle and weight loss. However, if you have a sweet tooth, the diet allows you to opt for desserts made with natural sweeteners like stevia or erythritol, as well as 70% dark chocolate. » Experiencing food cravings? Smart snacking can help reduce them 5 Types of Foods to Eat on the Keto Diet Although the keto diet is restrictive, there are plenty of foods you can enjoy on this diet plan. Here are five examples of the types of foods we recommend eating while on the keto diet: 1. Animal Proteins You can effectively maintain your keto diet while eating fish, chicken, eggs, beef, and other sources of protein derived from animals. Animal protein is nutrient-dense, with various minerals and vitamins that contribute to managing healthy blood glucose levels in people with prediabetes. It's a complete protein source with all essential amino acids for healthy nutrition. Plus, it's rich in B vitamins, which helps lower the risk of type 2 diabetes. 2. Vegetables You can eat plenty of vegetables on the keto diet, but make sure to avoid the ones high in carbs, such as potatoes and other tubers. In addition to being low in carbs and high in antioxidants and fiber, vegetables are also a powerhouse of vitamins and minerals that protect pancreatic cells from damage, making them a great dietary addition for prediabetics to regulate the insulin production of the pancreas. 3. Dairy and Dairy Alternatives Dairy products such as cream, cheese, and yogurt as well as dairy alternatives such as almond or soy milk are all rich in protein and high in fat. This increases the feeling of satiety and promotes weight loss, as long as you don't eat too much and end up with a calorie overload. Dairy products such as yogurt contain probiotics that improve your body’s ability to metabolize foods with sugar. In this way, they help regulate blood sugar, making them a great option for those with prediabetes. 4. Fats Healthy fat sources such as avocados, fatty fish, butter, and olive oil are known to increase satiety and promote weight loss. However, they have other health benefits too—olive oil is known for its heart health protection and decreasing inflammation, while avocados help manage your blood sugar since they're high in fat and low in carbs. 5. Nuts and Seeds Nuts and seeds are also high in fats, protein, and fiber, making them the ideal addition to your keto diet. They offer numerous nutrients, including heart-healthy omega-3 fatty acids. However, be careful when choosing which nuts and seeds to include in your keto diet—high-fat nuts such as walnuts and macadamia are more suited for managing prediabetes with this diet compared to cashews, which are higher in carbs. » Want a more varied diabetic diet? Add these powerful herbs Easily Manage Prediabetes With Trim Down Club Managing prediabetes doesn't need to be a complicated task. In fact, it can be simple if you have the right guidance and support. The keto diet can be effective for people with prediabetes since it helps regulate blood sugar, especially if you eat the foods above. And if you want a diet suitable for people with prediabetes that's based on your needs and preferences, you can do Trim Down Club’s quick diabetes quiz to get started with a customized and flexible meal plan.
5 Ways to Mentally Prepare for Weight Loss (A Fitness Expert’s Take)
Metaboost5 Ways to Mentally Prepare for Weight Loss (A Fitness Expert’s Take)The beginning of the year is generally a time when many of us embark on completing our New Year resolutions with renewed determination. However, if you want this year's resolutions to actually come true, you need to prepare yourself for the changes that come with your new lifestyle. If you've resolved to succeed on your weight loss journey and quickly lose that belly fat, you need to mentally prepare yourself for the challenges, as weight loss is as much a mind game as it challenges your body. To stay consistent and reach your goal, it's important to make gradual, sustainable changes instead of drastic ones. Here are 5 ways you can set yourself up for long-term success on your weight loss journey. » What makes weight loss challenging? See the factors that impact weight loss after 40 1. Find Your Why Why are you trying to lose weight? To stay motivated, it's important to understand why you want to set such a goal. You should make a list of reasons, which can include anything from boosting your self-esteem, gaining more energy and confidence, fitting into a specific party dress, managing menopausal weight, getting ready for a school reunion, improving your health, and so on. Create a motivational board with images and quotes that inspire you to stay on your weight loss journey, encouraging you whenever you lose motivation and feel like giving up. 2. Set Realistic Goals Planning to lose 50 pounds in two months isn't a very realistic goal. Although this can be your long-term goal, setting short-term milestones will help you stay motivated. To see genuine results and stay motivated, plan for no more than 1 or 2 pounds of weight loss a week, focusing on your weekly weight loss instead of the total amount you want to lose. This is healthier than losing 5 to 10 pounds a week with drastic and unsustainable measures. Lowering your dietary intake to very low caloric levels will eventually backfire, as this can slow down your metabolism and impede weight loss. » How important is fast metabolism? See the health benefits of a fast metabolism 3. Create a Meal Plan When setting out on your weight loss journey, you should reflect on your relationship with food. Why do you eat more than needed? Do you eat when stressed, depressed, or bored? To avoid falling into your old, unhealthy eating habits, understand your triggers and plan ahead. A healthy diet is essential for weight loss, so create a new eating plan with reduced caloric expenditure, but not so low that it stalls your metabolism. Research the caloric levels of foods and the recommended portion sizes, and rely on effective plans such as the MetaBoost Connection. Here are some guidelines for healthy eating that can help you create your new diet plan: Include more fruits and vegetables in your dietCut or reduce alcohol consumptionFocus on adding more nutrient-dense foods whole grains, seafood, lean meats, eggs, nuts, and so onLimit your intake of high-sugar foods and refined carbs. » Interested in the MetaBoost Connection? See why it really works for women over 40 4. Get Plenty of Sleep Your quality of sleep directly impacts your weight loss journey. Lack of sleep increases stress levels and raises cortisol levels—and cortisol is a stress hormone that makes you feel hungrier and increases your craving for high-carb foods. Inadequate sleep also decreases your metabolic rate and increases insulin resistance. Both of these contribute to weight gain, especially in the abdominal area. For the best results, you should aim for a minimum of 7 to about 9 hours of sleep every night. Some helpful tips for improving sleep include: Develop a healthy sleep routineTake a warm shower an hour or two before going to bedChoose chamomile tea as a soothing bedtime drinkShut off all electronic devices an hour or two before bedtimeStay away from bright light and intense physical activityRead and meditate to calm your mind at bedtime. 5. Exercise Along with a carefully planned meal plan, exercise is an integral part of any weight loss journey. To make exercise a consistent part of your lifestyle, you should find an activity that you enjoy and turn your workout into a reward instead of a punishment. By opting for a good exercise program like effective metabolic workouts, you'll be looking forward to working out every day in no time. Start with easy, simple, and short exercises to get your body used to the activity, and experiment with various exercises until you find the one you enjoy the most. Having a workout buddy is very motivational, so consider signing up for classes with a friend, going to the gym, or doing long walks together to make your workouts more fun. Exercise has many benefits, such as: Helping you reach your goal weight fasterBoosting your mood and energy levelsImproving your self-esteem and confidenceOffering stress relief and making you less prone to emotional eating. Mentally Prepare for Weight Loss With the Right Help As weight loss requires time and commitment, you need to be patient and determined. Even if you make some mistakes along the way that set you back, don't judge yourself and give up—just get back on track and keep moving forward. For successful weight loss, you need to mentally prepare yourself and give your body and mind the time to adjust to this new lifestyle. Making exercises like doing sit-ups a part of your everyday life can be the first step toward your final goal. Such exercises along with metabolism-boosting foods can up your weight loss game and help you reach your goals faster. » Reach your weight loss goals with the right superfoods
Why the Right Exercise Intensity Is Important for Optimal Results
One and done workoutsWhy the Right Exercise Intensity Is Important for Optimal ResultsRegular exercise increases fat loss, strengthens muscles, improves insulin sensitivity, and much more. However, how quickly you achieve these benefits is also dependent on the intensity of your workouts. Exercise intensity determines the effort you need to put into your workout. Whether you're running, walking, or lifting weights in the gym, the intensity of the exercise indicates the level of energy and effort put into the activity within a given time frame. When you work out at a sufficient intensity, the results are remarkable, but the appropriate exercise intensity isn't the same for everyone. It depends on many factors—your current activity levels, whether you're dealing with an injury, or if you're starting exercise once again after a long break. Below, we'll discuss the different types of exercise intensity. » Want an exercise program with the right intensity? Learn all about One and Done Workout Three Types of Exercise Intensity Regardless of the intensity, working out is extremely beneficial to your health. Nevertheless, what's best for you in terms of exercise depends on your individual goals and needs. If you're a beginner, it's advised to start with lower-intensity workouts and allow your body to get accustomed, gradually moving on to more challenging workouts. The right exercise intensity helps release hormones that promote your muscles’ ability to absorb amino acids, triggering muscle growth, improving muscle agility, and increasing endurance, allowing you to reach your fitness goal faster. What's more, exercising with the right intensity improves sleep quality and brain function as well as overall health. 1. Low Intensity Low-intensity workouts like walking, cycling, swimming, rowing, yoga, and resistance training mildly raise your heart rate and keep it steady. These workouts are done at a comfortable pace, and your heart rate stays at about 50% of its maximum rate. As they're fairly slow-paced, low-intensity workouts should be continued for at least 30 minutes to get their benefits. Although you have to do these exercises over a longer period of time to achieve the same results as with short periods of high-intensity exercise, their benefits include: Improved blood flowPreventing muscle wastageReducing the risk of falls or injuryMinimized stress on your joints. Low-intensity exercises are ideal for older people, those with injuries and disabilities, or those recovering from severe illness or surgery. 2. Moderate Intensity A moderate-intensity exercise like jogging, hiking, water aerobics, softball, baseball, etc. noticeably increases your heart rate, but it increases sweating and breathing much more than a low-intensity workout. Centers for Disease Control and Prevention (CDC) defines a moderate-intensity heart rate as 50–70% of your maximum heart rate. The benefits of moderate-intensity workouts are the following: Raises your heart rateImproves bone healthHelps maintain the right weightReduces the risk of heart disease. » Fat-burning workout: see 5 easy exercises that activate fat-burning hormones 3. Vigorous Intensity As per American Heart Association, for an activity to be vigorous, you should work at 70-85% of your maximum heart rate. The best part of vigorous exercise is that you can reap the same benefits as with moderate-intensity exercise but in less time. It gets your heart pumping, elevates your heart rate, and leaves you breathing hard. Bicycling at more than 10 mph, running uphill, playing basketball, doing squats, water jogging, and playing single tennis are some examples of vigorous exercise. The benefits of vigorous or strenuous exercise are the following: Burns more calories than other forms of exerciseJumpstarts your weight lossReduces stress and anxietyImproves your mood by releasing endorphinsImproves heart and brain health. For the best results, it's recommended to incorporate high-intensity workouts in shorter bursts, following a model like the 7-minute workout. » Want to burn more calories? Learn how many calories the 7-minute workout burns Choose the Right Exercise Intensity for Optimal Results Irrespective of intensity, regular physical activity offers numerous benefits. A simple change in lifestyle, such as taking the stairs instead of the elevator or walking the distance to the market rather than taking the car can go a long way in keeping you healthy. Although it can sometimes leave you feeling sore, regular physical activity reduces the risk of diseases and improves cognitive performance, memory, and attention span, in addition to strengthening your muscles and promoting weight loss. However, you'll see the best results if you align your exercise intensity with your specific needs, especially if you have a medical condition, are overweight, are over 40 years of age, or haven’t exercised regularly in a long time. » Reach your weight loss goals with the One and Done Workout
5 Natural Vitamins to Soothe Joint Pain & Arthritic Inflammation
Heal n soothe5 Natural Vitamins to Soothe Joint Pain & Arthritic InflammationArthritis is a medical condition that involves pain and inflammation of the joints. It's the leading cause of disability worldwide, as some arthritis types like osteoarthritis can cause spinal muscle spasms and even lead to immobility. In osteoarthritis (OA), the cartilage thins out due to excessive wear and tear, while in rheumatoid arthritis (RA), your body’s own immune system starts attacking healthy joint tissue. As the cartilage in your joints deteriorates, the bones rub against each other, leading to more inflammation and pain. Although arthritis treatment involves managing the pain with NSAIDs, there are natural options you can consider to relieve arthritis pain. A healthy diet with the right nutrients can help reduce inflammation, improve cartilage structure, and strengthen joints and bones. In this regard, vitamins play a critical role in staying healthy, although you should consult your doctor before trying any new vitamin supplements. Here's a list of the best 5 vitamins well-researched for their impact on arthritis that naturally soothe joint pain and arthritis inflammation. » Keep an eye out for these early signs of arthritis 1. Vitamin D for Reducing Inflammation Vitamin D is crucial to bone health—it helps your bones absorb calcium, improves muscle movement, and stimulates communication between nerves. As an immune regulator, vitamin D makes sure there's an optimal level of inflammation in the body. Therefore, it helps lower inflammation in people suffering from arthritis. According to the Arthritis Foundation, vitamin D deficiency is common in people with rheumatoid arthritis. Lack of vitamin D can affect your immune system, reduce calcium and phosphorus levels, increase your risk of arthritis, and be the root cause of osteoporosis. Vitamin D supplementation helps alleviate pain and improve joint health. As it's also known as the ‘sunshine vitamin,’ your body can naturally produce vitamin D when exposed to sunlight. Some foods that contain vitamin D are: Certain types of fatty fish, such as salmon, tuna, and mackerelCod liver oilOrgan meat such as beef liverSoy and soy productsMushroomEgg yolk » Other beneficial foods: learn what to eat to lubricate knee joints 2. Vitamin E for Fighting Free Radicals Vitamin E helps treat osteoarthritis by stimulating the growth of cartilage cells. As it has anti-inflammatory properties that reduce symptoms of muscle soreness and muscle weakness, it can be used instead of muscle relaxers to help manage arthritis pain. It keeps the muscles healthy by speeding the recovery process. Free radicals also play a part in cartilage degeneration by reacting with body cells and causing serious damage to tissues. Nevertheless, vitamin E is a potent antioxidant that scavenges these free radicals and preserves cartilage health. Thus, it's a potential agent for preventing and treating osteoarthritis. Foods that contain vitamin E include: Peanut butterBeat green, collard green, and spinachAlmondsPumpkinBroccoliAsparagusRed bell pepperAvocadoWheat germ oilSunflower seeds 3. Vitamin C for Boosting Collagen Vitamin C is involved in collagen synthesis—this is the primary protein that supports the growth and repair of joint cartilage. Vitamin C also fights infections that cause joint inflammation, which is why it's highly recommended for those suffering from rheumatoid arthritis. Since our body can’t produce vitamin C, it's important to eat foods that can supply the recommended levels of this vitamin. These foods include: Kiwi fruitBell peppersBroccoliStrawberriesCantaloupeTomatoesPapayaBrussel sproutsGrapefruit » Other natural remedies: see natural ways to relieve arthritis pain in cold winters 4. Vitamin A for Maintaining Bone Health Vitamin A is important for building strong and healthy bones. Both osteoblast (bone-building cells) and osteoclast (bone-breaking down cells) are influenced by this vitamin. Vitamin A is anti-inflammatory in nature and reduces arthritic inflammation. It helps relieve pain in patients with rheumatoid arthritis and osteoarthritis. One source of this vitamin is retinol, which is found in the following foods: MeatFishFortified breakfast cerealFish liver oilEggs Another source of vitamin A is beta-carotene, which can be found in: Dark greens such as spinachOrange fruits and vegetables such as carrots, sweet potatoes, or papaya 5. Vitamin K for Stimulating Bone Growth Vitamin K is important for normal bone growth, as it directs calcium to the bones. Low blood levels of vitamin K are associated with weak bones and low bone density. Vitamin K is also important for the healthy functioning of proteins in bone and cartilage. It's required for the synthesis of osteocalcin, a type of protein that aids the production of healthy bone tissues in the body. Sufficient levels of vitamin K in the body can slow down the progression of joint damage from arthritis. Some foods high in vitamin K include: Collard greensKaleSoybeanBrussel sproutsMustard greensSwiss chardPrunesKiwiSoybean oilAvocado Soothe Arthritis Pain & Inflammation With the Right Vitamins The standard treatment for arthritis includes exercise, lifestyle modifications, and an array of pain medications, including steroids. However, instead of relying on such medications all the time, complementing your diet with the right nutrients can help relieve arthritis pain and inflammation. Avoid sweets, fatty foods, refined carbs, and alcohol, as these trigger arthritis flare-ups. On the other hand, foods rich in vitamins A, K, C, D, and E can improve your physical and mental well-being and reduce your arthritis symptoms, especially when combined with an effective supplement like Heal-n-Soothe. » Reduce arthritis symptoms by avoiding the wrong foods for arthritis