Metabolism Booster Foods - natural metabolism booster in the foods you eatFat Burning Foods - High Protien, citrus fruits and more:
http://www.exercise4weightloss.com
This is a very good site about weight loss, excercise and health. Lots of information touching on many of the items that you need to know about.
The reason you cannot lose weight by starving yourself is because your metabolism will detect any major drop in calories and it will then adjust itself by burning fewer calories each day.
Did you know that your brain controls the release of Fat Burning Hormones after each meal? It's true.
Every time you eat something there are 2 types of hormones released into your bloodstream, and together they control Fat Burning and Fat Storage.
Also, did you know that these 2 hormones are controlled by the foods that you eat? It's true.
CALORIE SHIFTING.
your body will be given different types of calories each day...........which confuses your metabolism and forces FASTER fat loss to happen. Your body always "attempts" to burn the exact number of calories that you eat each day (this makes weight loss nearly impossible for many people).
the human body takes several days to "sense" any change in calories -- so if you SHIFT your calories (in a VERY special way)then your body gets "confused" and begins burning extra fat tissue
Try these great healthy tuna recipes as an appetizer, lunch or dinner. Tuna is a great source of Omega-3 fatty acids and is high in protein. These tuna recipes are great for anyone trying to lose weight or just plain tuna lovers.
Healthy Tuna Recipe #1
Start your next dinner with this healthy tuna salad. It's light yet tasty. This is a slight twist on one of my favorite Weight Watchers recipes. What's my twist, I take away the onions (sorry I don't like onions) and add some additional flavor with natural sesame seeds which have no calories but great flavor.
Ingredients
Back to List
Healthy Tuna Recipe #2
This Weight Watchers recipe can be used as an appetizer or make it a meal. This is a yummy twist on a twiced backed potato.
Ingredients
Nutritional Information per Servings
Healthy Tuna Recipe #3
Kids will love this quick, easy and healthy tuna melt sandwich. This healthy tuna recipe was submitted by Debbie from Montana. Thanks Debbie for sharing this great healthy recipe.
Ingredients
Back to List
Healthy Tuna Recipe #4
If you like mexican food, then this healthy tuna recipe is a must try. This tuna recipe may not be your typical mexican dish, but it's a nice change to the traditional beef taco (and tuna is healthier!).
Ingredients
Use this custom search engine to find healthy recipes from these selected sites.
Be sure to change your google preferences to open links in a new window so that you don't lose your search page results.
To do this, just go to google.com and select search preferences. Towards the bottom of the page, place a checkmark in the "open search results in new browser window".
The websites for this search include;
Allrecipes.com Eatingwell.com Foodnetwork.com Mayoclinic.com
Use the recipe gadget below to find a new recipe for breakfast, lunch, dinner, appetizer, dessert or snacks.
This is perfect for a picnic or cookout. Use it as a side dish, quick lunch or a healthy snack anytime of the day.
You can make this one for Mother's Day to show her how much you care, or try it for your next holiday event.
No matter when or what the special reason is, this seven layered salad recipe is healthy and tasty.
'via Blog this'
http://www.exercise4weightloss.com
This is a very good site about weight loss, excercise and health. Lots of information touching on many of the items that you need to know about.
The reason you cannot lose weight by starving yourself is because your metabolism will detect any major drop in calories and it will then adjust itself by burning fewer calories each day.
Did you know that your brain controls the release of Fat Burning Hormones after each meal? It's true.
Every time you eat something there are 2 types of hormones released into your bloodstream, and together they control Fat Burning and Fat Storage.
Also, did you know that these 2 hormones are controlled by the foods that you eat? It's true.
CALORIE SHIFTING.
your body will be given different types of calories each day...........which confuses your metabolism and forces FASTER fat loss to happen. Your body always "attempts" to burn the exact number of calories that you eat each day (this makes weight loss nearly impossible for many people).
the human body takes several days to "sense" any change in calories -- so if you SHIFT your calories (in a VERY special way)then your body gets "confused" and begins burning extra fat tissue
Healthy Tuna Recipes
Try these great healthy tuna recipes as an appetizer, lunch or dinner. Tuna is a great source of Omega-3 fatty acids and is high in protein. These tuna recipes are great for anyone trying to lose weight or just plain tuna lovers.
List of Recipes Simply scroll through the page to see all these healthy recipes or use the links below. Tuna Salad with Lemon French Dressing Tuna Stuffed Potato Tuna Melt Sandwich Tuna Tacos |
Healthy Tuna Recipe #1
Tuna Salad with Lemon French Dressing
Start your next dinner with this healthy tuna salad. It's light yet tasty. This is a slight twist on one of my favorite Weight Watchers recipes. What's my twist, I take away the onions (sorry I don't like onions) and add some additional flavor with natural sesame seeds which have no calories but great flavor.
Ingredients
- 2 Medium tomatoes, chopped
- 8 romaine lettuce leaves (tear into pieces)
- 4 ounces chunk white tuna (drained and flaked)
- 1 tablespoon chopped green onions (optional)
- 2 teaspoons olive oil
- 1/2 teaspoon Dijon-style mustard
- 1 tablespoon lemon juice
- 1 1/2 teaspoons each red wine vinegar and water
- Dash of salt and pepper
- 2 teaspoons chopped fresh parsely
- 4 ounces Natural sesame seeds
- In salad bowl, combine tomatoes, lettuce, tuna and onions (optional).
- In a small bowl, combine oil and mustard and whip until creamy
- Add lemon juice, vinegar, water, salt and pepper.
- Stir to combine
- Pour dressing over salad and toss
- Sprinke with parsley and sesame seeds
- Number of servings: 2
- Calories: 208
- Fat: 12.0 g
- Carbs: 9.0 g
- Fiber: 2.0 g
- Protein: 16.0 g
- Weight Watcher Points: 5
Back to List
Healthy Tuna Recipe #2
Tuna Stuffed Potato
This Weight Watchers recipe can be used as an appetizer or make it a meal. This is a yummy twist on a twiced backed potato.
Ingredients
- 1 backing potato (cut in half lengthwise)
- 1 can (6 ounces) chunck white tuna (drained)
- 2 teaspoons reduced fat margarine
- 1/4 cup minced onion
- 2 teaspoons flour (divided)
- 1/2 cup plain low fat or fat free yogurt
- 2 ounces low fat cheddar cheese (shredded and divided)
- 2 tablespoons chopped drained canned pimiento
- 1/2 teaspoon salt
- Dash of pepper and paprika
- Preheat over to 350ºF
- Using a nonstick baking sheet, place potato halves cut-side down
- Bake until tender but not soft (about 20 - 25 minutes)
- Remove from oven and let cool
- Scoop out insides of each potato half, leaving 1/4 inch thick shell
- Place potato scoopings in food processor or blender
- Add tuna and pulse mix potato and tuna until finely ground (do not puree). Set aside
- In a skillet, sautee onions in margarine. Add 1/2 the flour and stir quickly to combine. Continue cooking for about 1 minute.
- In small bowl, stir yogut until smooth. Add remaining flour and stir.
- Put yogurt mixture in skillet and stir in 1 ounce cheese, pimiento, salt, pepper, paprika and tuna mixture.
- Spoon half of tuna mixture into each potato shell. Spinkle each potato half with remaining cheese.
- Bake at 350ºF until cheese is melted and potato is heated (about 10 to 15 minutes)
Nutritional Information per Servings
- Number of servings: 2
- Calories: 468
- Fat: 10.5 g
- Carbs: 24.0 g
- Fiber: 4.0 g
- Protein: 34.0 g
- Weight Watcher Points: 9
Healthy Tuna Recipe #3
Tuna Melt Sandwich
Kids will love this quick, easy and healthy tuna melt sandwich. This healthy tuna recipe was submitted by Debbie from Montana. Thanks Debbie for sharing this great healthy recipe.
Ingredients
- 2 6 ounce cans of tuna (packed in water and drained)
- 3 tablespoons mayo or miracle whip
- 1 tsp celery salt
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1/3 cup chopped celery
- 1/4 cup chopped red, yellow or orange pepper
- 2 tablespoons butter
- 3 whole wheat english muffins
- 6 slices low fat american cheese
- 6 slices fresh tomatoes
- Preheat oven or toaster oven to 200 degrees
- Stir tuna, mayo, celery salt, onion powder, garlic powder, chopped celery and chopped peppers
- Butter english muffins and place butter side up on cookie sheet
- Bake for 3 minutes or until golden brown
- Remove from oven and top english muffin with tuna mix. Top with cheese slices
- Return to oven and back until cheese is melted
- Top with tomato slices and serve
- Number of servings: 6
- Calories: 335
- Fat: 19.2 g
- Carbs: 16.8 g
- Fiber: 0.7 g
- Protein: 23.7 g
- Weight Watcher Points: 8
Back to List
Healthy Tuna Recipe #4
Tuna Tacos
If you like mexican food, then this healthy tuna recipe is a must try. This tuna recipe may not be your typical mexican dish, but it's a nice change to the traditional beef taco (and tuna is healthier!).
Ingredients
- 1 tablespoon and 1 teaspoon olive oil or vegetable oil
- 1 cup sliced onions
- 3 galic cloves, minced
- 1 cup each chopped tomatoes and tomato sauce
- 1/8 teaspoon each oregano leaves, salt and pepper
- Dash of hot sauce
- 8 ounces canned white chunk tuna, drained and flaked
- 4 taco shells
- 4 ounces low fat shredded cheddar cheese
- 1 cup shredded lettuce
- In a 10 inch skillet, heat oil
- Add onions and garlic and satee until soft and translucent (about 5 minutes)
- Add tomatoes, tomato sauce and seasonings
- Cook stirring occassionally for about 5 minutes
- Stir in tuna and cook until heated through
- Fill each taco shell with 1/4 tuna mixture
- Top with shredded cheese and lettuce
- Number of servings: 4
- Calories: 375
- Fat: 13.5 g
- Carbs: 18.0 g
- Fiber: 2.0 g
- Protein: 24.0 g
- Weight Watcher Points: 8
Custom Search Tool
Be sure to change your google preferences to open links in a new window so that you don't lose your search page results.
To do this, just go to google.com and select search preferences. Towards the bottom of the page, place a checkmark in the "open search results in new browser window".
Custom Search
The websites for this search include;
Allrecipes.com Eatingwell.com Foodnetwork.com Mayoclinic.com
Recipe Finder Gadget
Use the recipe gadget below to find a new recipe for breakfast, lunch, dinner, appetizer, dessert or snacks.
Seven Layer Salad Recipe
Healthy Salad Recipe
This seven layer salad recipe makes for an easy, quick and delicious dish for any occasion.This is perfect for a picnic or cookout. Use it as a side dish, quick lunch or a healthy snack anytime of the day.
You can make this one for Mother's Day to show her how much you care, or try it for your next holiday event.
No matter when or what the special reason is, this seven layered salad recipe is healthy and tasty.
Daily Recipes - Powered by Allrecipes.com | ||||||||||||||||||||||||||||||||||||||||||||||||||||
Gadgets powered by Google
In addition to this seven layer salad recipe, check out these healthy fruit salad recipes. More RecipesStrawberry Yogurt ParfaitTry this healthy breakfast recipe layered with straberries, yogurt and granola. You can try different fruits and/or flavors of yogurt to make it a new meal each time. Instead of granola, you can even add some nuts or other healthy crunchy items. Parmesan Tilapia Recipe Add this healthy main course to your seven layer salad for a complete meal full of goodness. These fish filets are broiled and topped off with the delicious taste of the parmesan. Try adding some fruits and whole grains to complete the meal. Asparagus Turkey Roll-Ups This healthy appetizer recipe has the proteins, dairy and veggies all wrapped up into one tasty snack. Use fat free or reduced fat cream cheese to make it a healthy dish to add to any meal. Tortilla Pinwheels Recipe These snack size appetizers will add lots of flavor to any party. Make them with whole wheat tortilla shells to make them even healthier. Diabetic Diet GuidelinesA diabetic weight loss diet is not a restrictive diet but is rather rich in nutrients and low in calories and fats. Your diet should be rich with vegetables, fruits and whole grains. You need to be consistent with your meal plan and avoid excess calories and fats in the foods you select as this can create an increase in blood sugar levels. Diabetic Diet Meal PlanA proper diabetic diet meal plan can help you manage your diabetes and blood sugar levels. Your plan should include scheduling and establishing a routine for eating your meals. You should focus on eating about the same amount of carbs each day and meal.Having consistency in your meal plans and carbohydrate and calorie intake can help control blood glucose levels. Consuming too many carbs or calories at any given time or a given day can cause fluctuations and make it more difficult to manage your diabetes. By eating smaller meals more often you are helping keep your blood sugar under control. You should have about 50% - 55% of calories from carbs, 30% from fats and about 10% to 15% from proteins. Lastly your meal plan should include food selections. The key to managing diabetes is choosing the right foods especially your carbohydrates. You want to focus on complex carbohydrates versus simple carbs. Simple carbs are primarily sugars and offer very little nutritional value. On the other hand, complex carbs are starchy foods that break down into sugars slowly so the blood sugar levels rise gradually. For diabetics, the body is able to manage complex carbs easier even with insulin resistance. paragraph here Counting Carbs or Calories?With your diabetic diet plan, you may be wondering if you should count carbs or calories - or both. Because carbohydrates are what effect the blood glucose levels the most, many diabetics choose to count carbohydrates versus counting calories. However, if you are a diabetic and overweight, then one of your goals should be to lose weight.To lose weight you must consume fewer calories than you burn, so counting calories may be what you choose in order to achieve weight loss. If you learn to eat healthier foods, watch your portions and manage when you eat, you may not need to count either calories or carbohydrates. However, until you have fully adjusted to eating healthier you should probably count one or the other until you get a feel for what your meal plans should be. Knowing just how many calories, carbohydrates, fats, etc. you eat will help you adjust and learn to eat healthy. If you want to track the foods you eat, just use this excel spreadsheet to track calories, fats, protein, carbohydrates and net carbs. This file will even calculate the Weight Watcher points value if you are a Weight Watchers member. If you do not have Microsoft Excel, visit the weight loss tools for a link to a free, compatible software that will open this file. Diabetic Diet Food Tracker To save this file to your computer, simply right mouse click on the link and select "save as". Selecting Healthy FoodsMany people with diabetes choose their foods based on the Glycemic Index (GI). The Glycemic Index is used to measure carbohydrates and the rate in which they breakdown in your body and how it impacts blood sugar levels. A GI of 55 or less is a low index food and does not impact the blood sugar level to the same extent a high GI food does. Carbohydrate foods with an index of 70 or greater should be avoided if at all possible for diabetics. You don’t have to understand or use the glycemic index in order to select good carbs. Starting with just some good common sense can go a long way to eating healthier and selecting better foods. We all know that cupcakes, cookies and candies are high in sugars and are not a good choice. We also know that meals rich in vitamins and other nutrients are healthier for us and a better selection. Adding veggies, fruits and protein to every meal is yet another way to use some common sense and eat healthy. Carbohydrates can sometimes be more difficult in what to select. The American Diabetes Association has created the Diabetes Food Pyramid to make it easier for you to the right choices and build your diabetic diet. Check out this article on the Diabetes Food Pyramid for your diabetic diet needs. Understanding DiabetesThere are approximately 17.9 million children and adults in America diagnosed as a diabetic and another 5.7 million undiagnosed with this disease. Although the cause for this disease remains a mystery it is believed that genetics, obesity, lack of exercise and even stress can contribute to the onset of this disease. Learning to understand the different types and how to manage this disease is critical for your health as a diabetic. Types of DiabetesThere are several different types of diabetes. Each one is explained in more detail below.Type I diabetes is generally diagnosed in children and young adults. As a Type I diabetic your body is unable to produce insulin which is a hormone needed to convert sugar, starches and other foods into energy. Type 2 This is the most common form for those people who have been diagnosed as a diabetic. As a type 2 diabetic you have an insulin deficiency combined with insulin resistance which means your body does not properly use the insulin produced. Those diagnosed as a Type 2 diabetic can benefit by weight loss. Losing weight can keep your blood sugar levels lower, improves your health and you will feel better. Gestational Gestational diabetes occurs in pregnant women usually late in the pregnancy. This happens to about 4% of pregnancies in America. Women who are prone to this are those that may have had high blood sugar prior to becoming pregnant but were not a diabetic. Although experts are unsure of how this happens they have some clues. During a pregnancy the hormones in the placenta help the baby grow but these same hormones can block the action of insulin in the mother’s body. Pre-Diabetic This is a condition where your blood glucose levels are high but not yet at a level to be considered a type 2 diabetic. Almost all type 2 diabetics first had pre-diabetes first. If you have an elevated blood level you can take action to manage these levels and prevent or delay the onset of type 2 diabetes. If you suspect you have elevated blood sugar levels you should check with your doctor. Additionally, eating healthy, exercising and losing weight are key to helping manage your blood sugar levels. Diabetes SymptomsOver 5 million Americans are believed to have this disease but are yet to be diagnosed.This is primarily because many people do not recognize the symptoms. Studies show that by recognizing and diagnosing this disease early can minimize the risk of diabetic complications. Many of the symptoms are the same for Type I and Type 2 diabetics. In both cases, there is too much glucose in the blood and not enough in your cells. This can result in warning signs which include;
There are several different tests that can be run to help your doctor with the proper diagnosis. Types of TestingThere are several tests that you doctor could run to help determine if you are a diabetic or at risk for this disease. All tests are generally confirmed by retesting on another day.Fasting Blood Glucose Test This test is the most preferred test and is best done first thing in the morning. However it can be done after more than an 8 hour fasting period. If the results are 126 milligrams per deciliter (mg/dl) this would indicate a diagnosis of diabetes pending confirmation of retesting on another day. If the results are 99 or lower this is considered normal and 100 to 125 are considered pre-diabetic. Oral Glucose Tolerance Test This test involves drinking a beverage that contains 75 grams of glucose dissolved in water. If after 2 hours from drinking this beverage the mg/dl is 200 this would be an indication of being diabetic. Results that are 139 and below are normal and 140 to 199 are considered pre-diabetes. Again all test results are usually confirmed by running a second test on another day. Random Test A random test is taken at any time of the day to measure the blood sugar levels. If the results of this test exceed 200 mg/dl along with demonstrating symptoms of diabetes this would be a good indication that you are at risk or have this disease. Your doctor would probably run the oral glucose test to confirm the results of the random testing. Type 2 Diabetics - Managing Blood Glucose
Because type 2 diabetics still produce insulin there are ways you can help manage blood glucose levels in addition to any medication your doctor may prescribe.
If you are a type 2 diabetic you should consult with your doctor and nutritionist before starting any weight loss program. Weight Loss with Diabetes You want to lose weight the right way that will keep your blood sugar balanced during the full day. Skipping even one meal for a diabetic can upset the balance of blood sugar, medications and insulin in your body. Experts recommend reducing calories by 500 per day which is a safe level for diabetics. Reduce calories from all areas to maintain a healthy balanced meal. The ideal ratio would be 50% - 55% carbohydrates, 30% fat and 10 to 15% protein according to Christine Gerbstadt, MD, a spokesperson for the American Diabetic Association. The key for diabetics is to choose their foods wisely, especially the carbohydrates. Be sure to read this article for more on diabetic diets. Diabetes and Stress Stress has been linked to the onset of diabetes that dates back to the 16th century. Stress for a diabetic also can throw your blood sugar levels and insulin levels all out of whack. Most diabetics are aware of the foods they eat and the impact they can have on their blood sugar level. But unfortunately this is not always the case with stress. In fact, many diabetics and those with pre-diabetes may not even be aware that stress can cause elevated blood sugar levels. If you are a diabetic, then you need to understand stress and diabetes in order to help manage your insulin and blood sugar levels. Exercise for Diabetics Getting more active has health benefits for just about everyone but can be especially beneficial for type 2 diabetics. Exercising helps manage type 2 by improving your body’s use of insulin, promoting weight loss and muscle strength. Additionally, exercise can benefit you by reducing risks of heart disease, lowers blood pressure and helps relieve stress. Although any exercise can be beneficial, there are times where you may want to wait to exercise or select a different exercise routine if you have elevated blood glucose levels. Read this article on exercise and diabetics to learn more. If you are concerned that you may be diabetic, then you should consult your doctor so you can start to manage your blood glucose levels. Diabetes Food PyramidThe American Diabetes Association has created the this food pyramid for diabetics to make it easier for you to choose the right foods and build your diabetic diet. The Food PyramidThe bottom of the pyramid (largest group) represents the foods that you can have the most servings. The top of the pyramid (smallest group) represents the foods that you should limit servings. Breads, Grains and Other Starches This is the largest group and where most of your calories should come from for your diabetic diet. These foods contain mostly carbohydrates and include bread, rice, cereal and pasta. Also included in this group are the starchy vegetables like potatoes, peas and corn. In this group also are dry beans like black eyed peas and pinto beans. The reason these foods are in this group is they contain about the same amount of carbs per serving. You should aim for 6 – 11 servings a day from this group aiming for the lower end of the number of servings. A typical serving size is 1 slice of bread, ¼ bagel, ¾ cup dried cereal, 1/3 cup rice or pasta and a ½ cup of potato, peas, corn or cooked beans. This group of the diabetes food pyramid includes broccoli, spinach, cabbage, bok choy, brussel sprouts, cauliflower, carrots, tomatoes, cucumbers, etc. Remember the starchy veggies are included in the breads and grains food group. For the most part, all vegetables are fine choices for a diabetic diet and offer dietary fiber, vitamins and nutrients. Most veggies are low GI foods, however, some are a bit higher like carrots, potatoes, corn and beets. You should aim for 3 – 5 servings a day from this food group with half of this coming from leafy green veggies. Fruits Fruits like vegetables offer lots of nutritional value and are generally considered a healthy food. Experts say to get 2 – 4 servings of fruit a day. These include berries, cantaloupe, oranges, apples, pears, bananas, etc. Most fruits are low on the glyecimic index but watermelon is high and mangos, apricots, raisins and pineapple are a medium GI fruits. Milk This is the next food group in the diabetes food pyramid. Milk products offer lots of vitamins, calcium and protein. When selecting your milk products make them low fat or fat free to minimize saturated fats. You should try to get 2 – 3 servings per day from this group. A typical serving size is 1 cup of milk or 1 cup of yogurt. Meat and Meat Substitutes This group includes your meats like chicken, beef, turkey, and pork. This group also includes other sources of protein like eggs, peanut butter, fish, tofu, cheese, cottage cheese and dried beans. For your diabetic diet, your protein servings should be spread out amongst all your meals and you should get about 4 – 6 ounces a day. A 3 ounce serving is about the size of a deck of cards so be careful not to get all your servings in just one meal. Other serving sizes are ¼ cup cottage cheese, 1 egg, 1 tablespoon peanut butter and ½ cup tofu. Fats, Sweets and Oils This last group is the smallest group for your diabetic diet and should be saved for those special occasions. Foods in this group include potato chips, cookies, candy, cakes and fried foods. These foods contain a lot of sugar and/or fat. Many of these foods offer little or no nutritional value. Keep your portions small like ½ cup ice cream, 2 cookies or 1 small cupcake. In this group is also alcohol as alcohol contains a lot of sugar. So avoid drinking alcoholic drinks as much as possible. When building your diabetic diet, work with your doctor and nutritionist and use the diabetes food pyramid as a good guide for selecting the right foods. If you want to monitor and select your carbohydrates using the glycemic index, use this link to search their database - glycemicindex.com. On this page, just select the link to their database and type in the food item you want to find. In addition to understanding the Diabetes Food Pyramid, learn more about building your diabetic diet with this article Stress and DiabetesAs a type 2 diabetic, I am always aware of the foods I eat and the potential these foods have on my blood sugar level. But did you know that the foods you eat are not the only things that can have a negative impact on your blood sugar level? That's right! Stress can play havoc on your glucose and insulin levels. So if you have diabetes, be sure you understand the effects of stress and learn ways to prevent your stress. Understanding the Impact of Stress on DiabeticsUnderstanding stress and diabetes can help you better control your glucose levels. Our body is an amazing thing that is designed to protect itself from many different things.For example, if a person consumes too few calories, then the body will go into survival mode and begin to store the foods you eat as fat, using this fat as potential food for later. Similarly, our body also prepares itself when in stressful situations. When the body senses stress, it releases an increased level of different hormones which in turn makes excess energy available in the form of glucose and fat. For those of us with diabetes, this excess energy often equates to an increase in our blood sugar level. Instead the excess glucose piles up in our blood which in turns increases the blood sugar level. Effects of StressStress for anyone can cause higher risks of medical problems such as increased risk of heart disease and stroke.But stress and diabetes increases certain risks in addition to causing increased blood sugar levels. This increase can be caused by a couple of things. First, people who are stressed are often too focused on the stressful event and forget to focus on what they eat and/or drink. As a diabetic, we all know that the foods and drinks we consume can have an adverse effect on our blood sugar level. But when stressed, we may forget to monitor our food intake or increase our alcohol intake. Additionally, we may forget to monitor our blood sugar level. This happens because our minds are mostly consumed with the stressful situation. Secondly, as mentioned above, our bodies will automatically alter itself in order to protect it from a potentially dangerous situation. In a stressful situation, our body prepares to handle the stress by readying itself for a fight or a flight. This increases the energy available to the cells. However, stress and diabetes reacts differently and often takes this excess energy to the blood stream. This is because a diabetic’s insulin level cannot move this excess glucose to the cells, where the body needs it for the stressful moment. In addition to the body creating excess energy in the form of glucose and fat, for a person with type 2 diabetes, the body also blocks insulin from being released while in the stressful moment. Therefore, if you have type 2 diabetes, learning to handle your stress can have a positive impact on the release of your insulin. Although for those people with Type I Diabetes that cannot produce insulin, regardless of stress or not, learning to handle stress and diabetes can benefit all diabetics. Managing StressManaging stress and diabetes is always easier than said. But there are techniques that you can use to keep you from turning into a sour puss and instead be a “sweet” and calm person, helping to keep your blood sugar level in check.Here are some simple but helpful ways to deal with everyday stress. Breathe Taking deep breaths in and out is a great way to relax. As you breathe, focus your mind on the breathing, pushing out any other thoughts. Begin to relax your muscles as you do your breathing. Exercise Exercise has many benefits such as helping to lose weight, increasing energy and reducing the risks of medical diseases. But exercise is one of the best ways to relieve stress. If you are having a stressful moment, try to take some time out and go for a brisk walk. Even a leisure walk will help. Focus on your footsteps and not the event that caused you stress. In addition to understanding stress and diabetes read this article on exercise and diabetes. Adjust your thinking Try to alter your behavior of how you deal with stress. If you tend to be overly passionate things that stress you and explode, try to count to ten before you respond. If you take these few seconds, you may learn to handle the situation better and instead of exploding, you can calmly address the stress. Relaxation Therapy If you have tried breathing, counting, walking and find yourself still stressed, you many want to try relaxation therapy. You can learn this in a clinic, audio tape or video tape. Free Weight Loss ToolsWeight Loss Tools for SuccessIf you are looking to lose weight, then you probably also want to find the right tools. Many exercise and weight loss websites now offer interactive free weight loss calculators and other online tools to help you track your progress. In addition to the many online weight loss calculators, there are lots of free downloads. You can download a weight loss chart, calorie intake chart, diabetic diet food tracker and a free printable weight loss journal. Just scroll through this weight loss tools page to find the online exercise and weight loss calculators or free download files you need. You can use the links below to jump directly to the online or offline tools. Online Tools Offline Tools Online Weight Loss ToolsWeight Loss CalculatorNOTEThese interactive online weight loss tools require javascript to be active with the exception of the target heart rate chart.Calorie Intake Calculator This calculator allows you to search for over 35,000 foods. Use this calorie intake calculator to find out how many calories are in the foods you eat. Exercise Calculator Find out how many calories you burned during your exercise routine with this exercise calorie calculator. Weight Watchers Points Calculator Here is a free online Weight Watchers Points Calculator to determine the points in your foods. Food Portion Sizes This neat little food portion sizes gadget lets you visualize what an actual serving size looks like. Using common objects as a frame of reference, it's easy to know exactly how much you should be eating for a serving size. More Online Tools BMR Calculator Body Fat Calculator Target Heart Rate Calculator Offline Weight Loss ToolsThese are free downloadable weight loss tools that you can download and save to your computer. Use them as is or modify them to fit your needs.Weight Watchers Points Tracker Download your free points tracker. You can use the spreadsheet for tracking a full week or print off the PDF file for daily tracking. These files will work with either the original Weight Watchers points system or the new Points Plus Plan. Find out more about the free Weight Watchers Points Tracker File here. Free Calorie Intake Chart Track your progress with this downloadable Calorie Intake Chart. Check out the calorie intake chart page for more information on this file and the link to download to your computer. Be sure to check out this article on calorie intake. If you are between 13 and 18 years old, then be sure to read teen calorie intake. Remember, you don't have to have Microsoft Excel to use this file. Just download OpenOffice. This is a totally free software that is compatible with Excel, Word, etc. Free Exercise Calorie Counter If you don't want the full calorie intake chart to track your exercising, then use this exercise calorie counter instead. You can track your weekly exercise routine and how many calories you burned during exercise. These files allow you to track just your exercises for the week. There is an Excel version (zipped file) and a PDF version. Go to the exercise calorie counter for more information on these files and the links for the free downloads. Free Printable Weight Loss Chart This weight loss chart allows you to track your weight, your measurements and your body fat. There is an Excel file that allows for up to 24 weeks of tracking and a PDF weight loss chart that allows you to track weekly for up to 26 weeks. Go to the weight loss chart page for more details and the links for downloading the files. Printable Weight Loss Journal Looking for a printable weight loss journal? Download this PDF file or Microsoft Word version. Be sure to read how I use some of these weight loss tools here. Microsoft Word Journal - The file size is 39 kb PDF Journal - The file size is 6 kb To download, right mouse click on the file you want and select "save as" to save to your computer or click open to view and print. Diabetic Diet Food Tracker New on this site! This Excel file tracks it all; Calories, Fat, Protein, Carbs, Fiber, Net Carbs and will even calculate Weight Watcher Points. Be sure to read this article for more information on a diabetic diet. Diabetic Diet Food Tracker To download, right mouse click on the link above and select "save as" to save to your computer. This is a zip file. Once you have saved to your computer, simply unzip the file and start using it.
If you do not have Microsoft Office, try this free software fromOpenoffice.org. It is a great free alternative to Microsoft Office tools. |
THE 15 BEST FAT-BURNING FOODS
These are foods that start winnowing your waistline the moment they leave your fork and enter your mouth. They build muscle, promote fat burning, or simply use energy (i.e., burn calories) just to digest them! Stock up today.
BY SELENE YEAGER
Almonds and other nuts (with skins intact)
Build muscle, reduce cravings
Build muscle, reduce cravings
Dairy products (fat-free or low-fat milk, yogurt, cheese)
Build strong bones, fire up weight loss
Build strong bones, fire up weight loss
Eggs
Build muscle, burn fat
Build muscle, burn fat
Turkey and other lean meats
Build muscle, strengthen immune system
Build muscle, strengthen immune system
Berries
Improve satiety, prevent cravings
Improve satiety, prevent cravings
Enova oil (soy and canola oil)
Promotes fullness, not easily stored as fat
Promotes fullness, not easily stored as fat
Peanut butter
Boosts testosterone (a good thing even in women), builds muscle, burns fat
Boosts testosterone (a good thing even in women), builds muscle, burns fat
Fatty fish (such as salmon, tuna, mackerel)
Trigger fullness, fire up fat burning
Trigger fullness, fire up fat burning
Grapefruit
Lowers insulin, regulates blood sugar and metabolism; be sure to eat the fleshy white membranes
Lowers insulin, regulates blood sugar and metabolism; be sure to eat the fleshy white membranes
Green tea
Fires up fat burning
Fires up fat burning
Chili peppers
Spikes metabolism
Spikes metabolism
Spinach and green vegetables
Fight free radicals and improve recovery for better muscle building
Fight free radicals and improve recovery for better muscle building
Whole grains (quinoa, brown rice, whole grain cereal)
Small doses prevent body from storing fat
Small doses prevent body from storing fat
Beans and legumes
Build muscle, help burn fat, regulate digestion
Build muscle, help burn fat, regulate digestion
Whey
Builds muscle, burns fat
Builds muscle, burns fat