How to balance blood sugar and lose weight

Starving oneself is not a way to loose weight. The easiest way to loose weight is keeping the blood sugar levels balanced by eating plenty of fiber, making the right food choices and taking sufficient exercise. All of these can help you, not only to loose weight but also maintain energy levels; improve sleep and general well being.

The body keeps blood sugar levels balanced through the secretion of the hormone known as insulin. The insulin allows glucose to be transported into the cells from the bloodstream. Elevated levels of insulin may be associated with weight gain and difficulty with weight loss. This is why balancing blood sugar levels is key in controlling weight.

Here is how to keep your blood sugar level balanced and lose weight.

§  Eat protein at every meal and snack. This is crucial in balancing blood sugar levels. Protein foods such as fish, eggs, meat, dairy, tofu or pulses have virtually no effect on blood sugar levels and help insulin to be transported into the cells.

§  Eat plenty of fruits and vegetables. The fiber and water content of these foods assists in the elimination of waste products. Foods such as onions, spinach, celery, cucumber, cabbage, pears, blueberries and apples are all great foods for assisting weight loss.

§  Increase soluble and insoluble fiber content in your food. Fiber plays an important role in promoting healthy blood sugar levels. It slows digestion and bind to excess waste improving excretion. It also makes you feel full easily in so doing stops you from consuming surplus sugar in a meal.

§  Eat essential fats. Such include oily fish (salmon, tuna, and trout) nuts, seeds and avocados. They enhance the response of insulin to work more efficiently thereby helping blood sugar levels to be balanced.

§  Eat Tryptophan containing foods. These include chicken, turkey, eggs, oats, avocados, bananas, fish, nuts and seed. Tryptophan turns into serotonin (the happy hormone) which makes us feel less hungry.

§  Drink herbal teas. Green, peppermint, nettle and dandelion tea are particularly good weight loss herbs. They are natural diuretics and help digestion.

§  Drink plenty of water. Drinking about a pint of water before the meal helps in keeping the portions down. Increasing water intake will help to flush out any unwanted waste products building up in the body.

§  Avoid red meat. This is very high in saturated fat. Saturated fat is stored as body fat very easily and red meat is also difficulty to digest.

§  Avoid refined and processed foods. Such include cakes, white bread, white pasta, biscuits, chocolate etc. These are often high in fat, sugar and calories which lead to unexpected weight gain. Choose whole/natural foods instead such as whole meal bread, brown rice, oats, lentils, peas, kidney beans etc.

§  Avoid stimulants such as tea, coffee and alcohol. These disrupt blood sugar levels.

§  Quit smoking. Cigarette smoke interferes with insulin function and can make balancing blood sugar levels and therefore weight loss difficult.

Finally, applying the following discipline in behaviour will help in controlling/balancing blood sugar level and enhance weight loss: do not skip meals, especially breakfast. Stop eating when full, eat majority of your food before 7.30pm making breakfast and lunch the largest meals of the day to allow the body time to burn the calories for fuel during the day. Increase regular exercise is also basic in stabilizing blood sugar levels. 

FEEDING TIPS FOR FINICKY CHILDREN

Having healthy and normal eating children is the pride of every parent. In such children disease bouts are rare and mummy is relaxed because cooking and meal times are easy and fun.  For mothers who are struggling with a child who is a finicky eater, do not worry because all hope is not lost.

It is very important to note that there is no such thing as “normal” eating for a child. Children eat in different kinds of ways, they have their own distinct tastes and preferences. Some children will go through food phases wherein they want to eat the same food over and over again. This is normal and not to be bothered about. They will eventually switch to other foods as a natural course of action. Sometimes children go through a phase where they are so hungry and they eat everything, sometimes even want more. And some children may go through a phase of not being that hungry and not wanting to eat much. All these phases are normal.

However, you can worry about a finicky eater if the child is not getting enough nutrients to grow and develop at the rate he or she should be. Consult your pediatrician who can monitor your child’s growth and development and determine anything that is medically or emotionally off-balance quickly.

Here are some feeding tips that can help parents of finicky or picky children:

Model the right behaviour - I do not have any research to back up the fad that finicky eating is hereditary, but what I do know is if parents are picky eaters, their children learn and will often follow what is modeled to them. For instance, if a mother never eats vegetables, but serves her child vegetables, the child will probably not want to eat it. Children model parents' behaviors as to how and what they eat.

Expose your child to new foods frequently – Children learn to eat what is familiar. If the food is brand new to them, picky eaters will push it away. The trick is to add varieties to the family menu, this can also include foods from other ethnic regions or countries. One of the characteristics of food is providing the necessary nutrients that the body needs for cell growth, repairs and replenishment, and a balance of nutrients is better achieved by taking a combination of various foods.

Structure meal times – It is the parent’s job to offer a selection of foods at structured times in the day. Do not indulge ‘the snack lover child’, offering three meals and three snacks to your children at specific times will keep them on the right path. If the child chooses not to eat a meal but prefers the snack, you can let him/her make that choice. The consequence is that the child will need to wait to eat until the next structured time, be it snack or another meal. Avoid giving your children snacks all day to save yourself the risk of living with a fussy eater.

Do not give up – Experience has taught me that many parents give up too soon. Practice the exposure strategy; expose the child to the certain type of food up to 10 times (least) before giving up. The trick is to try to get the child a little more interested in the food each time you prepare it for them. For example, let the child watch you eat the food the first and the second time you prepare it, maybe the third time you expose your child to the new food, you ask the child to smell it, but do not demand that he/she eats it. Maybe the sixth time, you ask the child to have a bite or to just taste the food. Maybe the eighth time, you ask the child to help you prepare the food. Letting the child see you eat the food (modeling behavior) is important. Eventually, most children will take a bite, and hopefully like what they taste. 

When you present your child with a balanced meal that you are also eating, do not give in to the child's whining or fussiness about eating the food. Do not try to avoid the complaints and end up making a new meal you know they will eat and is probably faster and less confrontational. In the long run, your children will know that they have the power to use their fussiness to be picky eaters if you always give up. There will be certain foods children will not like, do not push them to eat them if they truly dislike the taste.

Avoid negative experience with foods – Forcing a child to eat a food that he/she dislike can give the child a negative experience with the food. Some children may have to stimulate themselves to vomit the food after eating, this is a way of letting you know that they dislike the taste, the appearance or do not want to try the new food. This can lead to a lifetime hatred for the food.

Avoid restricting certain foods – This set up the feeling of deprivation, dieters know what that feels like. When you feel deprived, all you yearn for is the food that you are not to allow yourself. It is the same for children. Relay the message that all foods are equal to your children. When we say that chocolate cake is bad or that an apple is good, we set up a system where children see food in a non intuitive way. Chocolate cakes are part of the foods available to us, and in moderation, they are healthy to eat just like a bowl of carrots. The message to the children should be "balance and eating intuitively." When this is done, the children will be nourished and healthy.

Get the Children involved in the cooking process – The likelihood of the children wanting to eat the food they joined in cooking is much higher. Giving age-appropriate cooking duties that match the child's ability and safety is very important

Make eating time fun filled – This does not include allowing the child to play video game or watch cartoon network while he/she eats. Identifying the different colors on a rich meal can be a lot of fun for many children, this also increases their motivation or desire for such foods. 

In summary, model healthy eating, expose your child to all kinds of foods at structured meal times, do not give up too early if they seem not to like a certain food, avoid placing food restrictions, preserve the children from negative food experiences and involve them in the cooking process as much as possible.

Bon Appétit!

AN EASY WEIGHT LOSS TIP!

…A pint before the meal keeps the portions down

In clinical trials scientists found that drinking two half pint glasses of water before a meal leads to weight loss.

Lead author Brenda Davy said: "We found in earlier studies that middle aged and older people who drank two cups of water right before eating a meal ate between 75 and 90 fewer calories during that meal. In this recent study, we found that over the course of 12 weeks, dieters who drank water before meals, three times per day, lost about 5 pounds more than dieters who did not increase their water intake."

"People should drink more water and less sugary, high-calorie drinks. It's a simple way to facilitate weight management," she added.

While drinking water to lose weight is very much common sense, Dr Davy said that there has been little scientific information on this topic. Previous studies did suggest that drinking water before meals reduces calorie intake, but according to Dr Davy this was the first randomized controlled intervention trial demonstrating that increased water consumption is an effective weight loss strategy.

The study followed 48 adults aged 55 to 75, divided into two groups. One group drank 2 cups of water prior to meals and the other did not. All of the subjects ate a low-calorie diet during the study. Over the course of 12 weeks, water drinkers lost about 15.5 pounds, while the non-water drinkers lost about 11 pounds.

Dr Davy said water may be so effective simply because it fills up the stomach and has no calories. People feel full, and eat less during the meal.

GO GREEN WITH VEGETABLES

Guest blogger Chimdimma Okpara: The rainy season is at its peak again. In spite of the benefits that the rains bring, the heavy uncontrollable downpours get the environment damp, wet and soggy. This of course could put everyone off as many activities on the To-do-list are hampered on a rainy day.

Regardless of the waterlogged and dully attitude associated with the season, let’s also look at the blessings that abounds therein:

 It is indeed the season of the greens. Abundance of food and natural greenly supplies for health, beauty and wellness. In the season of the greens, essential vitamins for daily nutritional needs are easily sourced around and quite affordable too.

Mrs. Durotola at her niece’s engagement ceremony last weekend was handed the microphone for her piece of advice to the couple. She practically went nutrition lane with a mind-blowing caption which she repeated over and over again: “eat with the season”. Having not only urged Enyiola to be home maker, she also pointed out that the secret to happiness is first wellness and wellness comes from the preventive and restrictive approach to health watch and disease control. Going green and natural at all times is the gateway to health, wellness and a sound mind.

What a lecture it was. I couldn’t help but scribble an interesting illustration she gave using “the okras”

 http://upload.wikimedia.org/wikipedia/commons/7/75/Abelmoschus_esculentus_%28cropped%29.jpg

The Okra also called the lady’s fingers or gumbo is a powerhouse of nutrients and has long been used as an herbal treatment for numerous ailments like low virility and high cholesterol. And now there has been talk of it being helpful in reducing diabetes too. The medicinal value of okra is undoubted as it is rich in fiber and low in unwanted calories, facts that will impress diabetics.
It is low in calories, a good source of dietary fiber and it is fat-free which makes it a vital part of weight-watchers menu. The okra is best with its numerous nutrients when not over cooked.

The okra is:

• Low in Saturated Fat, Cholesterol and Sodium
• High in Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Vitamin B6, Folate, Calcium, Magnesium, Phosphorus, Potassium, Manganese, Protein, Riboflavin, Niacin, Iron, Zinc and Copper

The nutritional value and health benefits of okra makes it ideal for:

• Maintaining optimum health
• Weight loss

Avoid including okra in your diet if you're interested in:

• Weight gain

Nutritional facts:

Half cup of cooked okra contains
Calories: 25
Dietary Fiber: 2 g
Protein: 1.52 g
Carbohydrates: 5.8 g
Vitamin A

: 460 IU
Vitamin C: 13 mg
Folic acid: 36.5 micrograms
Calcium: 50.4 mg
Iron: 0.4 mg
Potassium: 256.6 mg
Magnesium: 46 mg

It is a green revolution,

G0 green with the glut of greens around us says Mrs. Durotola.

Getting Children to Eat Vegetables!

Volunteering to serve meals to the children last weekend during a friend’s party was an eye opener for me. I found out that some children are as anti-vegetable as they are anti-bedtime or anti-homework. They come up with crafty ways to avoid "those slimy green things," like cleverly feeding them to the dog or sneaking them into a napkin to throw out later.

For most mothers it takes little extra effort to ensure that your kids are eating their vegetables. New research published in the journal Nutrition & Dietetics found that there are several effective ways to get kids to get veggies:

Eat Vegetables

This is just saying, model the healthful behaviour you want to see in your child. When kids see you eating healthful foods or even sitting down with them so you can enjoy healthful foods together, they're more likely to eat veggies themselves. So when you make nutritious choices, you're not only feeding yourself and boosting your own health, you're also helping your kids make healthful choices.

Involve Children in Food Preparation

Anytime you get kids involved in choosing or preparing food, you will satisfy their curiosity and fuel their interest in healthful foods. So take your kids to the market and let them pick out produce. Ask them to help measure ingredients, pick vegetables or stir a pot of soup (watching carefully, of course). Over time, they will develop a greater appreciation for nutritious meals.

Hold Tasting Parties

Buy a variety of colorful seasonal vegetables and encourage your kids to try them. You could make it even more fun by slicing veggies into cute shapes and using colorful plates and cutlery to build positive associations with vegetables.

Tell them the Benefits they can derive from Vegetables

Every child want to grow big or and one day become like mummy or daddy or some other characters they see in their cartoons. Letting them know that vegetables can help them achieve some of the pictures of the persons they imagine to become or resemble is a sure way of not only getting them to eat vegetables, also appreciating its nutritious values.

This is time to start trying out these tips because children develop their food and eating habits at a young age.

FASTING AND HEALTHY YOU

A knock on my door at home any time of the day is a very usual occurrence. And standing in front of the door would be a friend; who stopped to say hello, a sister or a brother whose intention is to strain the tight family budget; sometimes its a family friend from another city who needs to attained a 3-day seminar in town or is seeking greener pasture. Hmmm!. The initial telephone call or mail before such visits is what I consider necessary, it rarely happens. My guests just ‘drop’ at my doorstep. What can I do? It’s the society that we live in.

This time, it was a friend, and it was lunch hour. In the spirit of the generous African tradition; I invited her to join the family at lunch. “Thank you, but no thanks”, she responded, and then she added,” it’s the Ramadan fasting period and I have decided this year, to join my Muslim friends”. I prodded her further and learnt that her real reason was to stay in shape. 5 minutes later, I was still processing her response, because I knew for certain she was not a Muslim. I almost yelled at her. Shouting at her would have been my reflex reaction, but the thought that my 3 year old, who was sitting next to me - would see me fault the golden rule “DO NOT TALK WHILE YOU CHEW” made me stay mute. Does she need to wait till this holy season before embarking on a weight loss fast, what about exercising and diet modulation; has she changed the reason for Ramadan fast from spiritual uplifting to weight loss?

Come to think of it, there are many types of fasting. When done properly, some types of fasting can actually offer health benefits. Some of the types of fasting that people participate in include;

Cleansing: more and more people are becoming fond of the idea of participating in a cleansing fast. This typically involves abstaining from all food and most drinks for a period of up to a week. During the fast, the user will drink a lot of water and will usually be instructed to take some sort of supplement that is supposed to help cleanse the body of impurities.

Medical: some people must fast for a day or two in order to prepare for an upcoming medical procedure, such as surgery or a diagnostic test. If you forget to keep a medical fast, it is very important to let your health care provider know that. She/he may need to reschedule the test and, if surgery is involved, there could be dangerous consequences to proceeding when you have not kept to the prescribed fast.

Religious: this is probably the most well known among types of fasting. Religious fasts can last from one day to several days. Just like the Ramadan fast.

Weight Loss: one of the types of fasting that can be very dangerous is fasting to lose weight. First of all, fasting is not an effective weight loss method if you really want to keep the weight off. Taken to the extreme, this in medical terminology is called Anorexia nervosa; which is a disease that has taken the lives of many young girls and women. If you truly want to lose weight, fasting is not the BEST way to go about it. Yes, watching what you eat is –but this must be done in a systematic and correct manner. You have to develop a healthy eating plan that includes lots of fruits, fresh vegetables and whole grains. Exercise also matters. Add some cardiac rehabilitative exercise regimes to your diet plan (at least five times a week) and you’ll lose weight at a healthy rate, and at the same time - be able to keep it off!. If you desire to loose weight, take it seriously and visit your Nutritionist or Dietician as the first step.

Fasts could be; i) Total Fast: a total fast means that the person will not eat or drink anything for the set period of time. This is the most extreme fast, and is not recommended. ii) Solid Food fast: another form of fasting where the participant drinks only fluids, but will not eat any solid food. Fluids permitted often include water and vegetable juices (they serve as fat burners and provided the needed calories). Interestingly, some people feel that this type of fast is not a true fast as many nutrients can be provided in the vegetable juices. Also, some juices have the ability to make one feel full, thus eliminating any discomfort that would come with fasting. iii)Extended Fast: some people go on an extended fast, lasting more than a week. Often, people who do this will choose to eat some type of broth once or twice a day in order to get nutrients required to stay healthy even as they fast. Extended fasts are most typically done for some religious reasons.

While fasting the digestive tract rests and this slows down the body’s metabolism. The physiological effect of fasting includes lowering of blood sugar, lowering of cholesterol and lowering of the systolic blood pressure. Fasting should never be taken to an extreme. Adverse effects of total fasting (as well as of crash diets) could be fatal.No matter what types of fasting you are considering, you should bear in mind that meeting your daily nutrient intake and of course maintaining a state of health and wellness is very important. Here are some important dietary tips to remember during fasting:-

o Choose Slow-digesting foods, they are the best choice for nourishing the body throughout the day. Foods such as: barley, wheat, oats, beans, lentils, brown rice and nuts. These foods contain fiber which will help prevent constipation and stomach upset during fasting. Try to combine some of these grains with a small amount of protein.
Some examples are:
1 cup serving of a mixture of beans, brown rice and ground meat.
1 cup serving of meat and grain mixture.

o Avoid foods that are digested quickly such as: foods containing sugar, white flour or other refined carbohydrates. These foods will be burnt out quickly and leave you very hungry before the time you choose to break the days fast.

o Avoid fried foods, they may cause stomach upset during the day.

o Avoiding high sodium containing foods help to prevent increased thirst during fasting.

o Eat 1 cup of fresh fruits and drink about ( 2-3 ) 8 oz cups of water or fluid the time you have scheduled to break the fast

o Start by drinking 2 cups of non-fat milk or water, milk is a great source of protein and calcium. Before eating more dense foods, try to have 1 cup of a light soup or broth and 1 serving of whole grain bread.

o Choose foods such as whole grains, steamed or roasted vegetables and fresh fruits.

o Avoid Spicy foods; these foods stimulate gastric secretion which may cause an uncomfortable feeling after fasting. If you are accustomed to spicy foods such as Indian/Pakistani diet, then try to limit the amount spices used in cooking.

Other important tips include:
o Eat slowly and chew foods properly to ease digestion.

o Avoid carbonated drinks which have poor nutritional value and increase stomach acidity.

o Reduce caffeinated drinks such as tea and coffee and dark colas which can have a diuretic effect and make you loose much needed fluid during fasting.

Remember that due to fluid and electrolyte needs it is better to exercise in the evening after you have broken your fast (if you enjoy a constant exercise routine). More so, once you are healthy, you do not need to overeat or compensate for normal daily meals, the human body has been designed to physiologically adjust to temporary periods of food deprivation.

If you are an individual with Type 1 Diabetes, consult with your Doctor before fasting. If diabetes is poorly controlled, you are at high risk for developing severe complications. Proper monitoring of blood glucose levels multiple times a day is very important.
Individuals with Type 2 diabetes on diet- controlled regimens may fast; however dietary principles must be reinforced.

Finally, let me leave you with the words of Saint Jerome (347-420). "When the stomach is full, it is easy to talk of fasting.” fasting is not a hunger strike or an excuse to bad food habit or poor nutritional status. You can be healthy and fit while you fast.

BREAK THE FAST

Breakfast provides the energy your body needs for the day. When you wake up in the morning, you haven’t eaten for 8-12 hours, ‘ITS TIME TO BREAK THE FAST’. More so, after a long period without eating, your blood sugar level will be low.
Research has shown that breakfast helps to improve mental and physical performance (making you more alert and assertive.) and contributes many important nutrients to your diet.
The reasons for skipping breakfast are many. The most frequent heard include; ‘there isn’t time’, ‘food that early makes me sick’, ‘I don’t like breakfast foods’, and ‘am skipping breakfast for weight control’. Mostly, these are just excuses. Breakfast does not have to take a lot of time, it can be simple or elaborate, cooked or uncooked, eaten sitting down or while on the run, low or high in calories, the main thing is to make it part of your morning routine.
Skipping breakfast is not a good way to cut calories, it can make your body to start to crave for something sweet and you may end up eating more at lunch, or relieving your hunger with unhealthy and less nutritious snacks “quick fixes”.
Overcome reasons not to have breakfast and make it part of your day. If you are too busy in the morning, prepare as much as you can the night before. If you can’t stomach anything first thing in the morning, try just a glass of pure unsweetened fruit juice, a banana, yoghurt or a slice of toast. Get into the habit of trying different dishes at breakfast and enjoy it!

WHAT’S FOR BREAKFAST?

A good breakfast is one that is higher in carbohydrate and lower in fat.(high carbohydrate foods include: bread, cereals, other grain products, vegetables and fruits.) choices from at least three or four food groups are suggested for a variety driven and nutritional adequate breakfast.
Breakfast can be just about anything, from last night’s left over rice to toast with milk. For the person on the run, a glass of milk with fruit or juice might hit the spot. If this doesn’t appeal, there are always cookies and biscuits. When served with milk, this provides the needed energy for the kids on the go. Apples, grapes, bananas, yogurt, cooked eggs are other easy on the go breakfast ideas. When planning a breakfast remember bread, fruit and milk. They are the basic components of a nutritious breakfast.

DELICIOUS BREAKFAST SUGGESTIONS

BREAKFAST CEREALS: go for low calorie muesli (no added sugar or salt) or a high fiber cereal, such as shredded wheat, Quaker oat, cornflake, etc with semi skimmed or skimmed milk. Add some fresh fruit, a slice of banana or dried fruits like raisins to add natural sweetness and help you reduce the sugar. (They also count towards your daily fruit and vegetable quota.)

FRESH FRIUT SALAD: this provides a slow release of energy to get you through until lunch time and also gives you a healthy top up of vitamins and minerals. This healthy choice will motivate you to make healthy choices throughout the day.

EGG: eggs are excellent and compact source of nutrients. They are relatively low in calories (75kcals each if boiled or poached) and contain very little saturated fat.

Use whole meal bread, avoid butter spread, accompany with a glass of fruit or vegetable juice.

BON APETTI