7 ‘Good’ Habits to Give Up for Type 2 Diabetes

7 ‘Good’ Habits to Give Up for Type 2 Diabetes

You know that managing type 2 diabetes isn't only about taking medication, so you've been trying to make better food and lifestyle choices. But figuring out what's healthy -- and what isn't -- can be confusing. Case in point: the following seven habits, which seem like they're good for you but could actually be sabotaging your efforts.

Best and Worst Meals for Diabetes-Savvy Dining

1. Buying "sugar-free" foods

The supermarket is brimming with packaged items that appear to be diabetes-friendly because they don't have added sugar. But many contain carb-containing sugar substitutes, so they have the potential to send your blood sugar levels soaring. Before you put something in your cart, check the nutrition facts to see how many grams of carbs are in each serving.

2. Swapping meals for meal replacement bars

Losing weight can improve your condition, and relying on meal replacement bars might seem like an easy way to slim down.

Many meal replacement products are aimed at athletes, so they can be high in calories. Others contain ingredients such as sugar alcohols (like sorbitol and mannitol), which can cause stomach trouble.

Occasionally munching on a bar for breakfast when you're pressed for time is OK (as long as you pay attention to the nutrition info), but in general it's smarter to stick with real meals.

3. Loading up on vitamins and supplements

Most people with diabetes don't need extra vitamins and supplements. A diet that has lots of fruit and vegetables should provide all the nutrients you need. Taking a multivitamin may help fill in nutritional gaps, but it can't match the real thing: food.

Some people take supplements like cinnamon or chromium to try to keep their blood sugar levels stable, but it's unclear whether these work. If you choose to try them -- or any supplement -- tell your doctor, to make sure it's safe for you and won't interact with any medication you’re taking.

4. Drinking juice

Yes, it's made from fruit; but natural doesn't always equal healthy. One cup of apple juice, for example, has 25 grams of sugar and only 0.5 grams of fiber.

An apple, on the other hand, has less sugar (19 grams) and more fiber (4.5 grams), so it will satisfy you longer and help stabilize your blood sugar. What's more, a study found that drinking juice every day increases the risk of developing diabetes -- but regularly eating whole fruit lowers it.

5. Downing diet soda

It may be calorie-free, carbohydrate-free, and sugar-free, but you can still overdo it. One study found that overweight people who rely on diet soda end up taking in more calories from food. Why? Diet-drink lovers may think they're "saving" calories on drinks and can afford to splurge on food. Another possible reason is that artificial sweeteners confuse your body because they taste sweet but don't provide calories. If you're craving a cola once in a while, it's fine to treat yourself. But you should usually fill your glass with water and other unsweetened beverages, like plain iced tea.

6. Avoiding all high-fat foods

A little fat is good for you, assuming you choose the right kinds. While you should limit saturated fats (found in meat and dairy products), and avoid trans fats altogether, monounsaturated and polyunsaturated fats are healthy.

You may also be surprised to learn that certain high-fat foods seem to have benefits for people with diabetes. Eating nuts in combination with higher-carbohydrate foods may help prevent blood sugar levels from rising too sharply. Other studies have shown that people who eat avocados are less likely to get metabolic syndrome (a cluster of symptoms that includes high glucose levels). Just remember to keep portion sizes small, because the calories can add up quickly.

7. Nibbling on 100-calorie snack packs

Many people open pack after pack because each one seems so tiny. They end up eating more than if they started with a "regular" container. In one study, people who were given nine small bags of chips ended up eating almost twice as much those who were given two large bags.

So be honest with yourself: Can you really stop after one? If not, put the box back on the shelf.

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1. Buying "sugar-free" foods

The supermarket is brimming with packaged items that appear to be diabetes-friendly because they don't have added sugar. But many contain carb-containing sugar substitutes, so they have the potential to send your blood sugar levels soaring. Before you put something in your cart, check the nutrition facts to see how many grams of carbs are in each serving.

2. Swapping meals for meal replacement bars

Losing weight can improve your condition, and relying on meal replacement bars might seem like an easy way to slim down.

Many meal replacement products are aimed at athletes, so they can be high in calories. Others contain ingredients such as sugar alcohols (like sorbitol and mannitol), which can cause stomach trouble.

Occasionally munching on a bar for breakfast when you're pressed for time is OK (as long as you pay attention to the nutrition info), but in general it's smarter to stick with real meals.

3. Loading up on vitamins and supplements

Most people with diabetes don't need extra vitamins and supplements. A diet that has lots of fruit and vegetables should provide all the nutrients you need. Taking a multivitamin may help fill in nutritional gaps, but it can't match the real thing: food.

Some people take supplements like cinnamon or chromium to try to keep their blood sugar levels stable, but it's unclear whether these work. If you choose to try them -- or any supplement -- tell your doctor, to make sure it's safe for you and won't interact with any medication you’re taking.

4. Drinking juice

Yes, it's made from fruit; but natural doesn't always equal healthy. One cup of apple juice, for example, has 25 grams of sugar and only 0.5 grams of fiber.

An apple, on the other hand, has less sugar (19 grams) and more fiber (4.5 grams), so it will satisfy you longer and help stabilize your blood sugar. What's more, a study found that drinking juice every day increases the risk of developing diabetes -- but regularly eating whole fruit lowers it.

5. Downing diet soda

It may be calorie-free, carbohydrate-free, and sugar-free, but you can still overdo it. One study found that overweight people who rely on diet soda end up taking in more calories from food. Why? Diet-drink lovers may think they're "saving" calories on drinks and can afford to splurge on food. Another possible reason is that artificial sweeteners confuse your body because they taste sweet but don't provide calories. If you're craving a cola once in a while, it's fine to treat yourself. But you should usually fill your glass with water and other unsweetened beverages, like plain iced tea.

6. Avoiding all high-fat foods

You may also be surprised to learn that certain high-fat foods seem to have benefits for people with diabetes. Eating nuts in combination with higher-carbohydrate foods may help prevent blood sugar levels from rising too sharply. Other studies have shown that people who eat avocados are less likely to get metabolic syndrome (a cluster of symptoms that includes high glucose levels). Just remember to keep portion sizes small, because the calories can add up quickly.

7. Nibbling on 100-calorie snack packs

Many people open pack after pack because each one seems so tiny. They end up eating more than if they started with a "regular" container. In one study, people who were given nine small bags of chips ended up eating almost twice as much those who were given two large bags.

So be honest with yourself: Can you really stop after one? If not, put the box back on the shelf.

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12 Cooking Tips for Lowering Your Cholesterol

12Cooking Tips for Lowering Your Cholesterol

Lowering your LDL ("bad") cholesterol level can be as easy as making simple changes in the way you cook. These 12 tips and tricks will help you turn everyday meals into heart-healthy fare that tastes great.

1. Cook with whole grains.

Whether you’re making pasta, rice, or tortillas, swap your usual grains with whole grains. Use whole wheat pasta or brown rice, and check the label so you know it's made from whole grains and has the fiber you need. Replace noodles with quinoa. Try oats and barley, which have soluble fiber and are great for lowering cholesterol, says chef and nutritionist Michelle Dudash, RD.

2. Use healthy oils instead of butter.

Instead of tossing a pat of butter into your frying pan, try a splash of extra-virgin olive oil or canola oil. Other heart-healthy choices are safflower, sunflower, and soybean oils. Use them to pan-fry fish and poultry and to sauté vegetables. Use them sparingly, Dudash says. “A little goes a long way.”

3. Select lean cuts of meat.

“Choose the leanest cuts available, and trim off visible fat,” Dudash says. Good choices are pork tenderloin, 95% lean ground beef, beef tenderloin, round, chuck, sirloin, and flank steak. Look for labels that say “choice” or select” grade rather than “prime.”

4. Transform your favorite meat dishes.

Can’t imagine a week without red meat? “Try bison, a leaner version of beef,” says Katie Cavuto, MS, RD, a nutritionist in Philadelphia. Love meatballs but not their cholesterol count? Cook turkey or bison meatballs. Add cooked grains like millet or quinoa instead of bread crumbs for an added nutritional boost.

5. Broil, roast, or bake. (Don’t fry.)

Roast your veggies for added flavor without excess fat. Bake, broil, or grill your fish to cut back on added salt and saturated and trans fats. Cook meat under a broiler instead of frying on the cooktop. Place it on a rack so the fat drains off. To add flavor and keep meat moist, baste with wine, fruit juices, or a healthy marinade instead of drippings.

6. Take off the skin.

Before you cook chicken or turkey, remove the skin. It’ll stay moist if you baste it with wine, juice, or a healthy marinade.

7. Skim off the top.

If you let your sauce or gravy cool before serving, the fat will harden and you can skim it right off the top. A fat separator works too -- simply pour off the healthy liquid and leave the fat behind.

8. Use egg whites only.

All the cholesterol in an egg is in the yolk. So if you use only the white, you’ll have a heart-healthy source of protein. When a recipe calls for whole eggs, swap it with egg whites or cholesterol-free egg substitute. Use two egg whites for every whole egg.9. Swap applesauce for oil.

When you bake, use pureed fruits or veggies instead of oil. Try applesauce for muffins and cookies. Use bananas in quick-bread recipes. Zucchini is a nutrient-rich oil substitute for brownies. Simply use the specified amount of puree in place of oil.

 10. Switch to low-fat dairy.

Many recipes that call for whole milk or half-and-half can be slimmed down by using low-fat or fat-free milk. You can also use lower-fat and lower-sodium versions of cheese. Instead of whole milk mozzarella, use part-skim.

 11.Cook with beans.

You need protein, but meat’s not the only way to get it. “Opt for beans for your center-of-plate protein at least twice a week,” Dudash says. Try a bean burrito, beans on a salad, or black beans and rice.

 12. Cook ahead.

“Make a batch of whole grains like quinoa, millet, or brown or wild rice at the beginning of the week,” Cavuto suggests. Refrigerate, then pull the cooked grains out for recipes, snacks, and salads later in the week

5 Ways Gadgets Can Help You Lose Weight

5 Ways Gadgets Can Help You Lose Weight

Save This Article For Later

Looking for a weight loss partner? Look no further. Fitness devices like BodyMedia Fit, FitBit Flex, Jawbone Up, or Nike+ Fuelband could be exactly what you need. People who track are more successful at losing weight. And these wearable devices are trackers on steroids -- monitoring your workouts, counting your calories, evaluating your sleep, and tracking your progress as you slim down.

1. Tracking Your Every Move

If you're just starting a weight loss plan, it's enough to know the number of steps you take each day or how many minutes you were active, says Natalie Digate Muth, MD, a spokeswoman for the American Council on Exercise.

"Keep it simple," she recommends. "Just moving more is a great goal."

When you're ready for a bit more, compare your tracked numbers against exercise goals you've set for yourself. For instance, you may be working to increase 10,000 steps a day to 12,000 -- an excellent goal for fitness and weight loss.

You can use your device to:

·         See how close you get to your target goal each day or if you crushed it!

·         Set a smaller, shorter-term goal so you'll feel successful right away; doing so will help you to stay focused.

·         Send yourself reminders to move if you've been sitting too long. (This is an excellent way to give yourself a jolt to help you break that bad habit.) If your device doesn't have this feature, send reminders via your cell phone.

Once you've been exercising awhile, think about using your device to track a workout's intensity. To do that, look at the number of calories you burn and how they increase over time. Or check how long it takes to burn a certain number of calories and work on shortening it.

Most devices have an app for charting intensity over time. That can give you a real sense of progress. "It can be really eye opening," Muth says.

Remember, some devices are less accurate at tracking certain exercises, such as strength training or biking. So you'll need to record them differently. Most fitness devices let you enter the info into your tracker's app manually -- the type of exercise, how long you did it, and how hard you pushed yourself.

2. Everything Counts

You burn calories even when you aren't running, cycling, or swimming. You also burn calories via NEAT, which stands for non-exercise activity thermogenesis.

That’s a wordy way to describe things like folding laundry, vacuuming, casual walking, gardening, and more. They’re not exercise, but they do get you moving and burn calories.

Regular exercise is still crucial, but you may find it easier to bump up these types of activities than to add additional trips to the gym or 40-minute power walks.

3. Crunching the Numbers

Most devices either have a place for you to log what you eat, or they link with an app that does. That allows you to measure the calories you swallow vs. the calories you burn.

Sure, it's a lot of data entry, Muth admits. But just as it is with exercise, people who log their food are more successful at losing weight.

Usually the data entry gets easier with time. Once you've figured out the calorie count for a food, it'll be stored in your device. That means within a few weeks you'll be able to track most of your favorites quickly.

4. While You Were Sleeping

When you get more and better sleep, you're less likely to overeat and more likely to stick to your fitness and diet program, Muth says. Plus, too little sleep is linked with weight gain.

The tried-and-true way to get a good night's sleep is to set a regular bedtime, turn off distractions, and plan for 7 to 8 hours.

Trackers show how long you've actually slept. You might think you're getting 7 hours when you're only asleep for 6 and a half hours.

Some wearable fitness trackers tell you how well you sleep. "That insight may inspire (or compel) you to make changes to try to improve sleep quality or duration," Muth says. Even if you’re in bed for 8 hours, your device may show you’re getting less than 7 hours of restful sleep. Ask yourself what’s interfering with your sleep. Using a smartphone or tablet right before bed? A pet in the bed?

5. Get Connected

Many fitness devices link to their own online communities and to Facebook and Twitter as well. When you share your fitness goals -- and how much you're exercising each day -- you feel more accountable. Some sites encourage friendly competition with other device users to inspire you.

"Social support is one of the most important things to help you maintain weight loss," Muth says. "If this technology can connect people, it will be a real tool and not just a gadget."

Gadgets Work Best When You Do

Consistency rewards you. Wear your device and upload your data regularly. That's the best way to get accurate info on your activities, what you eat, and your progress.

7 Anti-Aging Foods for Your Skin

7 Anti-Aging Foods for Your Skin

Eat these for glowing, healthy skin.

By Kerri-Ann Jennings, MS, RD

Reviewed by Stephanie S. Gardner, MD

WebMD Feature

Smooth, radiant skin is something everyone wants. While there's no magic bullet, the food you eat, along with a healthy lifestyle, can help stall some of the visible signs of aging.

"Eat smaller portions. Choose nutrient-dense, healthy foods from all of the different food groups. Exercise, and wear sunscreen. All of these things will help you look and feel younger," says dietitian Elisa Zied, author ofYounger Next Week.

These seven foods deliver nutrients that can help keep your skin looking great.

1. Oats

"I recommend complex carbohydrates like oats because they're low-glycemic," says Debra Jaliman, MD. She is a New York dermatologist and author of Skin Rules. By "low-glycemic," she means foods that don't spike your blood sugar like refined breads, rice, and pasta can. "High-glycemic foods are known to cause acne and wrinkles," Jaliman says.

Oats also have a natural plant chemical that helps prevent damage to skin cells and soothes skin irritation.

Also try: other whole grains such as shredded wheat, barley, brown rice.

2. Oranges

These are loaded with water, so they hydrate your skin and your cells, Zied says. One large orange is an excellent source of vitamin C, which helps make collagen -- and that, in turn, helps keep your skin supple.

In general, vegetables and fruits are great for your skin. Get at least 2 to 2.5 cups of vegetables and 1.5 cups of fruit per day if you're a woman, or 3 cups of veggies and 2 cups of fruit if you're a man. Go for lots of colors so you get a variety of nutrients.

Also try: pink grapefruit, tomatoes, parsley.

3. Avocados

Avocados are filled with a healthy type of fat, monounsaturated fat, which helps your skinstay hydrated, Zied says.That same healthy fat can also help you absorb some vitamins and nutrients that your skin needs.

Try replacing high-fat salad dressings and mayo with avocado. "It gives you a lot of flavor and texture, and you don't need much to feel satisfied," Zied says.

Also try: olive oil, walnuts, macadamia nut oil.

4. Lean Beef

"Lean beef, such as top sirloin, is a great way to get high-quality protein," Zied says. Protein helps build collagen.

Zied recommends having a 2- to 4-ounce serving, just two to three times a week. There are other forms of lean protein you can enjoy on other days.

When you cook beef, flip it often. "Cooking it over super-high heat until it's crispy and charred creates chemicals that will undo all of the anti-aging properties of the beef," Zied says.

5. Brussels Sprouts

These are an excellent source of the skin-friendly vitamins A and C, as well as folate. 

Their vitamin C promotes collagen. And while you still need to use sun protection, vitamin A and folate may help prevent sun damage.

Try roasting Brussels sprouts with a drizzle of olive oil.

Also try: kale, collard greens, broccoli, cauliflower.

6. Salmon

This fish is one of the best ways to get healthy omega-3 fats in your diet. Recent studies have suggested that omega-3s, especially from fish, may keep skin cancer cells from growing and spreading.

Aim for at least two 3-ounce servings of fish each week. Try it grilled with a whole-grain side dish like brown rice or barley salad.

Also try: flax and chia seeds, walnuts, mackerel, sardines, fortified milk, eggs.

7. Grapes

Resveratrol, which comes from the skin of grapes, counters inflammation, Jaliman says. "Many people think it slows the aging process, plus it may fight the effects of UV light and sun damage. But you still need to use your sunscreen."

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7 Anti-Aging Foods for Your Skin

3 Ways to Cook Eggs

Spice up your egg routine with these clever recipes.

Eggs do have cholesterol (186 milligrams apiece), but that's not a problem for most of us. "For heart health, there are bigger fish to fry in terms of food," says Meridan Zerner, RD, LD, dietitian at the Cooper Clinic in Dallas.

Saturated fat and trans fat appear to have a bigger effect on blood cholesterol levels and heart disease risk, she says, and one egg offers just 1.5 grams of saturated fat and zero trans fat.

Eggs already stand out as a low-calorie source of protein (6 grams per egg). They may prevent you from overeating and keep blood sugar levels steady, Zerner says. Plus, eggs are one of the top sources of choline, a B vitamin that protects the heart and aids fetal brain development (making eggs a good choice for pregnant women). Egg yolks also contain lutein and zeaxanthin, antioxidants that appear to protect against age-related eye diseases.

Still, many experts recommend you limit yourself to an egg a day. If you have heart disease or diabetes, you may need to limit that amount further. It's best to think of eggs as just one option in your rotation of healthy foods, Zerner says. "We find health in the middle ground."

 

 

 

7 Anti-Aging Foods for Your Skin

Eat these for glowing, healthy skin.

By Kerri-Ann Jennings, MS, RD

Reviewed by Stephanie S. Gardner, MD

WebMD Feature

Smooth, radiant skin is something everyone wants. While there's no magic bullet, the food you eat, along with a healthy lifestyle, can help stall some of the visible signs of aging.

"Eat smaller portions. Choose nutrient-dense, healthy foods from all of the different food groups. Exercise, and wear sunscreen. All of these things will help you look and feel younger," says dietitian Elisa Zied, author ofYounger Next Week.

These seven foods deliver nutrients that can help keep your skin looking great.

1. Oats

"I recommend complex carbohydrates like oats because they're low-glycemic," says Debra Jaliman, MD. She is a New York dermatologist and author of Skin Rules. By "low-glycemic," she means foods that don't spike your blood sugar like refined breads, rice, and pasta can. "High-glycemic foods are known to cause acne and wrinkles," Jaliman says.

Oats also have a natural plant chemical that helps prevent damage to skin cells and soothes skin irritation.

Also try: other whole grains such as shredded wheat, barley, brown rice.

2. Oranges

These are loaded with water, so they hydrate your skin and your cells, Zied says. One large orange is an excellent source of vitamin C, which helps make collagen -- and that, in turn, helps keep your skin supple.

In general, vegetables and fruits are great for your skin. Get at least 2 to 2.5 cups of vegetables and 1.5 cups of fruit per day if you're a woman, or 3 cups of veggies and 2 cups of fruit if you're a man. Go for lots of colors so you get a variety of nutrients.

Also try: pink grapefruit, tomatoes, parsley.

3. Avocados

Avocados are filled with a healthy type of fat, monounsaturated fat, which helps your skinstay hydrated, Zied says.That same healthy fat can also help you absorb some vitamins and nutrients that your skin needs.

Try replacing high-fat salad dressings and mayo with avocado. "It gives you a lot of flavor and texture, and you don't need much to feel satisfied," Zied says.

Also try: olive oil, walnuts, macadamia nut oil.

Chocolate, Tea, Berries May Cut Diabetes Risk

Chocolate, Tea, Berries May Cut Diabetes Risk

Substances found in some people's favorite foods appear to benefit blood sugar, inflammation levels

 (HealthDay News) -- A diet that includes substances found in chocolate, tea and berries could help protect people against diabetes and other diseases, new research shows.

The study included nearly 2,000 healthy women in the United Kingdom who completed a food questionnaire and were tested for blood sugar (glucose) regulation, inflammation and insulin resistance.

"Our research looked at the benefits of eating certain sub-groups of flavanoids. We focused on flavones, which are found in herbs and vegetables such as parsley, thyme and celery, and anthocyanins, found in berries, red grapes, wine and other red or blue-colored fruits and vegetables," study leader Aedin Cassidy, of the University of East Anglia in England, said in a university news release.

The investigators found that consuming high levels of flavones and anthocyanins was associated with lower insulin resistance, better blood sugar regulation and lower levels of inflammation. Chronic inflammation is associated with diabetes,obesity, cardiovascular disease and cancer.

The study was published Jan. 19 in the Journal of Nutrition.

"This is one of the first large-scale human studies to look at how these powerful bioactive compounds might reduce the risk of diabetes," Cassidy said.

Earlier research that took place in laboratories suggested that these types of foods might affect blood sugar, which plays a role in type 2 diabetes risk, she noted. However, it was unknown how regular consumption of these ingredients might affect a person's blood glucose and inflammation levels and insulin resistance, Cassidy said in the news release.

What remains unclear is exactly what amounts of these compounds are needed to reduce the risk of diabetes, the study authors added. Also unclear is how much of a health benefit the compounds really carry -- the study found an association between consumption and seemingly better health but not cause-and-effect.

According to study co-author Tim Spector, of King's College London, "This is an exciting finding that shows that some components of foods that we consider unhealthy like chocolate or wine may contain some beneficial substances. If we can start to identify and separate these substances we can potentially improve healthy eating," he said in the news release. Free information. Do you want to read more on this  topic. Just click this link and choose the topic you want to ready.

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