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Eating Strategies for Weight Loss & Diabetes by Famhealth

7 Smart Eating Strategies To Lose Weight And Reverse Diabetes

Eating Strategies for Weight Loss & Diabetes by Famhealth. 7 Smart Eating Strategies To Lose Weight And Reverse Diabetes

1. Keep a Diary:

One of the smartest ways to begin with, is to record what you are eating throughout the day. Leading dieticians all-round the globe recommends maintaining your own small diary, to keep a check and analyse the food items you are consuming. Studies in the U.K confirm, people who maintained food records lost extra amount of weight, than people who didn’t record.

2. Watch your food labels:

Picking up a fruit juice can? Or your favourite soft drink? You’re advised to read the nutritive label. Knowing the calorie content and glycaemic index can get a little cumbersome, but research suggests, awareness of the calorie content and high sugar levels help people living with diabetes in keeping away from harmful food items which may spike their blood glucose levels.

3. Start with a good breakfast:

Research is on our side, starting the day with a good breakfast powers you with high energy and helps you maintaining your blood glucose levels throughout the day. The old saying “breakfast like a king” stands correct if you choose low carb breads & cereals, fresh juices, boiled eggs, nuts, oats, yogurt, cheese, milk and not to forget your medicines.

4. Eat by the plate method

Eating by the plate method advocated by ADA recommends, filling half of your plate with non-starchy fruits and vegetables, one fourth of your plate with lean proteins like grilled fish or chicken and the balance with low carbs. This is a popular model which not only aids in weight loss, but also keeps the blood glucose levels on check.

5. Carb counting

Carbohydrate counting, also called carb counting, is not a diet plan, it is a meal planning strategy for people with type 1 or type-2 diabetes. Carbohydrate counting involves keeping track of the amount of carbohydrate in the foods you eat each day.

Carbohydrates are one of the main nutrients found in food and drinks and it is very important.      Completely cutting down on carbs may lead to fatigue and restlessness. One must choose wisely and replace with diabetes friendly and healthy low carbs.

According to National Institute of Health USA, healthy carbohydrates, such as whole grains, fruits, and vegetables, are vital part of a healthy eating plan because they provide both energy and nutrients, such as vitamins and minerals, and most importantly fibre. Fibre can help you prevent constipation, lower your cholesterol levels, and control your weight.

Unhealthy carbohydrates are often food and drinks with added sugars. Although unhealthy carbohydrates can also provide energy, they have little to no nutrients and they often spike your blood glucose levels leading to poor diabetes management.

6. Eat more small meals

People with diabetes should eat 4-5 small meals during the day instead of three larger meals, says the American Diabetes Association (ADA). Eating small meals allows replenishment along with slower, continuous absorption of food, which prevents you from cravings and hunger pangs. Among the benefits are also decreased blood sugar levels after meals, reduced insulin requirements during the course of the day, weight loss and lower blood cholesterol.
 

7. Always stock up your refrigerator:

Stocking up your refrigerator with healthy food items is more or less like keeping your supplies ready. This prevents you from eating high calorie and sugary food items in times of hunger. You may choose from a wide variety of fruits, nuts, cheese, and low carb multigrain breads and protein shakes to quickly make minimeals and avoid binging.

To read more on Diabetes, click on the link below.

Diabetes Types & symptoms

I’m a borderline case, what can I expect ?

Have you been diagnosed with borderline high blood sugar levels? In your case the blood sugar levels recorded are higher than normal, but not high enough to be full-fledged Diabetes. This is referred to as the Prediabetes stage which can be reversed by following recommended guidelines.

During this phase, your pancreatic cells are still producing a little amount of insulin to convert carbohydrates into sugar, however, Insulin produced by the pancreas is not sufficient to remove sugars effectively, keeping the blood glucose level high.

It has been observed that people with Prediabetes may not take this condition seriously. However, research suggests that the sooner one begins to take precautions, the better are the chances of reversal of this condition.

 

 

Some quick tips

  • Make small changes and be a winner!
    • Prediabetes can eventually lead to Type 2 Diabetes; however, this development can be easily prevented. It requires small efforts and minor changes in your lifestyle. Research shows that reducing your body weight by just 5 -10 %, to begin with, makes a remarkable difference in the natural Insulin production in the body. Weight loss can also delay the onset of Type 2 Diabetes significantly.
  • Watch your portion sizes
    • Dieticians round the globe suggest having 3 main meals and 3 mini meals to have a good control of your glucose levels.
      You may choose to use smaller plates for meals to check on serving portions to begin with. The plate method advocated by ADA is specially designed for people living with Diabetes or Prediabetes. This approach advises that you fill half of your plate with fibrous fruits and vegetables; one quarter with low carbohydrates, such as brown rice or a baked potato; and the last quarter should be lean protein, like grilled fish or chicken.
  • Never skip meals
    • Eat regularly. It is always a good idea to follow a regular meal pattern and not skip meals. People who eat regular meals, beginning with healthy breakfast, are healthier, more energetic and weigh less than those who skip meals.
      Consume mini meals. Eating healthy mini meals and snacks such as fruits, multigrain bars and low-calorie preparations help you to not only control your blood sugar, but also hunger pangs and prevents you from overeating and binging.
  • Limit tobacco and alcohol consumption
    • Research suggests smoking may aggravate complications from Diabetes, such as heart diseases and may lead to nerve and kidney damage. It is, therefore, highly advisable to significantly limit or give up on smoking. 
      Alcohol consumption can have a strong impact on your blood sugar levels; they often spike blood glucose levels leading to poor diabetes management. It is a good idea to take your doctor’s advice on whether you can consume alcohol, and how much. In any case, please remember to always eat a snack or a meal while consuming alcohol to prevent fluctuations or spiking of blood glucose levels.
  • Exercise
    • Exercise is integral to a healthy lifestyle. If you have been diagnosed with Prediabetes, it is even more essential for you to have a fitness routine. 
      It is a good idea to check with your doctor before you starting any exercise program. However, a daily walk of 30 – 45 minutes usually makes a good starting point. You may also choose from a wide variety of exercise regimes such as Yoga, Pilates, Tai chi, Swimming, Dancing and Jogging.
  • Acquire as much information as you can
    • It is believed an informed person can make better decisions. Hence we urge you to make an effort to learn about food and lifestyle changes that will help you manage your condition better.
  • Take help and support from your family
    • Research suggests that it is easier to manage Diabetes more effectively with family support. Your partner, family, and friends can play a huge role in motivating you and helping you adhere to your diabetes management programme. 
      It is a good idea to check with your doctor before you starting any exercise program. However, a daily walk of 30 – 45 minutes usually makes a good starting point. You may also choose from a wide variety of exercise regimes such as Yoga, Pilates, Tai chi, Swimming, Dancing and Jogging.
  • Last but not the least
    • Always maintain a positive approach. Studies suggest that people who consider Prediabetes as a burden or stress are often unsuccessful in managing this condition. Hence, with a positive mind and attitude you can successfully control your blood glucose levels and come on top of your condition.

What I can do as family/friend of a diagnosed Prediabetes?

Studies reveal that a majority of partners and family members may be equally worried upon detection of their partner’s Prediabetes/Borderline condition. But the good news is that you and your family can play a very important role in arresting and reversing the condition. Research suggests, Partners and family members who actively take interest in managing Prediabetes/borderline condition with in their spouses have been very successful in achieving excellent results.

You may already know that Prediabetes is a warning condition, but studies are on our side saying the condition can be reversed by bringing in lifestyle changes and following low carb diets, exercise regimes and incorporating lifestyle changes.

  • Equip yourself first
    • Reading and collecting information on diabetes yourself can be very helpful for you to understand what your partner is going through physically and emotionally. You may also choose to take guidance from a certified diabetic educator or a physician to help your partner in the best possible ways.
  • Support your partner mentally and emotionally
    • Psychologists suggest that people living with Prediabetes/Diabetes undergo tremendous emotional turmoil. Feelings such as anxiety, fear, guilt, anger, frustration and denial are bound to be experienced. As a family member / partner you should try to be supporting and understanding of these emotional ups and downs. You are also advised to consult a certified diabetic educator to help you motivate your partner in dealing with this condition.
  • Participate in arresting Prediabetes/borderline condition
    • It is always easier to approach a challenge as two people rather than one. By working together not only are you motivating yourself but you are also acting as a check for the other person. Planning goals together is very helpful in attaining successful results, it is a good idea to discuss and chalk out plans mutually before starting to follow any regime for management of this condition. Research suggests that partners, who ate the same food, and did combine exercises yielded better results than self-managed programmes. 
      Reminding your partner to adhere to the Prediabetes management programme may help in controlling high glucose levels in people with Borderline conditions. You may also choose to follow “eating by the plate method” advocated by ADA and try various diets. 
      However, it is important to beware that constant nagging, complaining or forcing may backfire in managing this condition. It’s advisable to set realistic goals, and handle situations compassionately.
  • Empower and replenish yourself
    • Research shows family and partners undergo tremendous mental and physical fatigue. Remember to take care of yourself too, because you may also undergo mental and physical stress while looking after your companion. 
      Ensure that you have time for yourself and for pursuing the interests you enjoyed before Diabetes made an appearance in your life. Pamper yourself and remain cheerful. 
      It is important to strike a balance in order to manage your personal and professional life. Set realistic goals and do not give up. Eat a well-balanced healthy diet and learn different ways to cope up with stress. To know more read the below tips to manage compassion.

To read more on Diabetes, click on the link below.

Diabetes

Compliance and Checklist

Compliance and Checklist for Diabetes

Compliance and Checklist for Diabetes by Famhealth

Despite significant modern advances in diagnosis and treatment of diabetes, compliance still remains the most crucial aspect of blood glucose level control. Scientific research in National Institute Health USA, suggests “Poor glycaemic control may be reflected by both the failure of diabetes self-management by patients as well as inadequate intervention strategies by clinicians”. Hence identifying the barriers in compliance and treatment adherence is an equally important aspect for successful diabetes management.

Barriers in compliances may be due to various reasons but as per research the majority of non-compliances in diabetes management could be due to In-adequate information, Cultural differences, Religious beliefs, Family dynamics, Emotional imbalances, and sometimes poor communication skills.

According to the American Diabetes Association, The major compliance regimen for people living with Diabetes includes:

  • On time Medications:
    • Medications on time, helps you to maintain a “good control” of blood glucose levels in your body. People living with diabetes are often prescribed multiple medications for diabetes and other co morbid conditions. 
      To ease your medicinal intake you are advised to check with your doctor on the sequence of medicines to be consumed as per priority for e.g. which medications to consume before/after meals. 
      To manage and ensure medicinal compliance you are encouraged to take the help of friends/family/colleagues who can effectively remind you to take your medications on time every time!
  • Food & Nutrition:
    • According to Dr. Mona registered dietician from USA says, “Good food is good medicine and bad food is bad medicine”. You are advised to have frequent diabetes friendly meals, to reap the maximum benefits of successful diabetes management. To know more refer to our Food section.
  • Exercise regimen:
    • Regimen: Having a daily exercise regime not only helps you to stay fit and healthy, but has also helped so many people in reversing their conditions remarkably! At Famhealth exercising can never get boring! Get to know the new forms and join our community to experience fun “do it with us” exercising modules.
  • Monitoring blood glucose levels:
    • Checking your blood glucose levels timely as recommended by your doctor helps to administer the effect of food, medicines and physical activity in your body. It is almost a reflection of how well you are managing your condition. You are encouraged to take help of your partner/family member/caregivers to learn the right ways of monitoring blood glucose levels to ensure diabetes compliance.

Family/friends/caregivers play a vital role in helping a person living with diabetes to overcome all the barriers and come on top their conditions

  • Check blood sugar levels as often as recommended by your doctor. By checking your blood glucose level, you can know how food, physical activity and medicine affect your blood glucose.
  • Inspect your feet daily for cuts, injuries, blisters, infection and changes in skin pigmentation.
  • Inspect your mouth, teeth and gums. People living with diabetes often are prone to periodontal gum diseases, doctors’ advice brushing twice daily and flossing once in a week.
  • Check for infection, cuts, blisters, or colour changes all over the body including your underarms, groin area, area between toes, etc.
  • As you may be already aware, people with diabetes must avoid hot water baths as hot baths often lead to wrinkling and blisters in skin.
  • Keep your supplies close: Make an attractive kit bag and keep all the necessary medications and food items within your reach. Replenish the kit daily to keep your energy elevated, and blood glucose levels normal.
  • Last but not the least take your medications on time and at least exercise or walk for a minimum 45 minutes daily to regulate blood glucose levels.

Non adherence to the above treatment compliances often leads to frustration in families and also in doctors treating diabetes individuals

Diabetes Types & symptoms

Exercise for Diabetic Patients

Exercise for Diabetic Patients by Famhealth

As you may already know Diabetes is referred to as a “lifestyle disease”. One of the reasons contributing to the condition is sedentary living. Regular exercise and undertaking physical activities of one’s choice can play an important role in Diabetes management.

Research indicates that people living with Diabetes, who undertake some form of regular physical activity or have an exercise routine not only have a better control over their blood sugar levels but are also better able to handle the stress

According to Prof. Sheri Colberg-Ochs, PhD at Old Dominion University, Virginia, USA, physical activity can aid in Insulin secretion and keeping the blood glucose level in control. Working out regularly also keeps a check on obesity and movement coordination, as according to research, people living with Diabetes are prone to dis-balancing and falling. Falling down may further lead to conditions such as fractures and restricted locomotion, which can add to unwanted stress and pain in people living with Diabetes.

The good news is that exercises do not necessarily have to be necessarily boring and monotonous. You can invite friends and family to try out new activities and routines with you.

Exercise Tips

Water Aerobics

Muscle toning exercises in water are one of the best ways to beat the heat in the summers. One can try it in the pool with the entire family. Check out the places where you can try water aerobics in Delhi/NCR in our website and have fun with your family.

Swimming

Swimming stretches and relaxes your muscles and doesn’t put pressure on your joints, which is great for people with diabetes. For those with diabetes or at risk for developing diabetes, studies show it improves cholesterol levels, burns calories and lowers stress levels. To get the most benefit from swimming, we recommend that you swim at least three times a week for at least ten minutes and gradually increase the length of the workout. Make sure to have a snack and monitor blood sugars. Lastly, let the lifeguard know that you have diabetes before you get in the pool.

Tai Chi

It is a Chinese form of exercise, which uses slow & smooth body movements to relax the mind and body. In 2009, researchers at the University of Florida studied 62 Korean women assigned to one of two groups

a) Control group and an exercise group that began a regular practice of Tai Chi.

b) people who practised some other physical activity. Those who completed the tai chi sessions showed significant improvement in blood sugar control. They also reported increased vitality, energy and mental health.

Frog leaps/ Spot jogging

Are you bored and tired of going to the gym but miss the running/cardio and the treadmill? Try spot jogging with music on and then jump with a squat (frog leaps). It is believed to be extremely beneficial in toning and strengthing muscles. You are advised not to do it if you have arthritis, knee and foot problems.

Power Yoga 

A traditional form of exercise mixed with latest strengthening postures, power yoga incorporates fluid movements that build flexibility, strength and balance. It is helpful for people with a variety of chronic conditions, including diabetes. It lowers stress and improves nerve function, which leads to an increased state of mental health and wellness. According to the ADA, power yoga may improve the blood glucose levels due to improved muscle mass.

Zumba

A unique form of strengthening work out which elevates your heart rate and the best part about doing Zumba is it is done along with catchy beats. Zumba burns up to 500 calories but it is not advisable for people with arthritis, knee and foot problems.

Various other dancing forms

Dancing is not only great for your body. Various forms like Salsa, contemporary, hip-hop, freestyle are the unique way to de-stress also. The mental work to remember dance steps and sequences actually boosts brain power and improves memory.  For those with diabetes, it is a fun and exciting way to increase physical activity, promote weight loss, improve flexibility, lower blood sugar and reduce stress. Chair dancing, which incorporates the use of a chair to support people with limited physical abilities, makes dancing an option for many people. In just 30 minutes, a 150-pound adult can burn up to 150 calories. 

Bhangra

A leading endocrinologist Doctor Sanjay Kalra recommends Bhangra a popular dance form which has originated from Northern India but practised worldwide. A 45-minute Bhangra performance regime can burn out up to 600 calories, and also help you lower your blood sugar levels and check on obesity.

Fun Activities With Family

Water Workouts

Water workouts stretch and relaxes your muscles and doesn’t put pressure on your joints, which is great for people with diabetes. For those with diabetes or at risk for developing diabetes, studies show swimming and water exercises such as aqualates, aqua aerobics, aqua yoga improves cholesterol levels, burns calories and lowers stress levels. 

Cycling

Cycling is a recommended sport for people living with diabetes, it can be conducted either at your own pace or at a set distance which challenges your aerobic endurance by helping you burn calories and keep your glucose levels under control. Research suggests that if you cycle for 45-60 mins a day, this will help you achieve your physical activity targets in keeping a check on your blood glucose levels. People with diabetes must check their glucose levels before beginning cycling and must not cycle in rocky and unstable terrain to avoid falls and wounds. 

Adventure

To break the monotony of the fast-paced city life, and lifestyle people with diabetes may choose to opt for something adventurous like adventure theme parks, visit adventure places, or enjoy the thrill of flying a Cessna and paragliding. Trekking and camping can be also a very exciting way to burn calories as well as enjoy a family trip. This list is not exhaustive; you can recommend your way of breaking the monotony and add to our list. However, people living with diabetes are recommended to check few things while opting for adventurous holidays and recreations.

Laughing activity clubs

Scientific studies confirm stress and diabetes have a direct connection; stress often leads to erratic glucose levels. To keep the stress under control one of the easiest ways is joining a laughter club. Laughter helps keep diabetes under control and it is similar to “exercising”. Laughter improves the overall performance of the heart’s muscular function and helps ward off cardiovascular disease and lower blood glucose levels.

Running Clubs

Running can improve your health and help with losing weight in an extremely manageable way for people with diabetes, while providing immense satisfaction and reward in the process.  

Running can be the ideal form of exercise for people with diabetes as it helps the body’s sensitivity to insulin. This can be especially useful for people with type 2 diabetes to help combat insulin resistance. 

To read more on Diabetes, click on the link below.

Diabetes Types & symptoms

Diabetes Recipe – Tropical Banana Freeze

Diabetes: Tropical banana freeze by Famhealth

Serves: 4, Time taken: 10 minutes plus 1-hour freezing

Nutrition Facts
Makes 4 Servings (Amount per Serving)
Calories (kcal)189.8
Protein (g)2.3
Carbohydrates (g)33.6
Total Sugars (g)17.4
Dietary Fibre (g)3.8
Fat (g)7.2
Saturated Fat (g)5.2

1 tbsp Grated fresh, frozen or desiccated coconut4 Bananas, peeled

1 tbsp Sesame seeds

100ml/3 fl oz Coconut milk

1 tbsp Honey

1 Lime, juice only

Steps:

  1. Slice the bananas into 2.5cm/1” pieces, lay them on a baking tray and freeze until hard (at least one hour)
  2. Dry fry the coconut and sesame seeds, stirring frequently, until browned
  3. Just before serving, take the bananas from the freezer and place in the blender with the coconut milk, honey and lime juice. Blend until smooth. Serve in small glass bowls, garnished with the toasted coconut and sesame seeds.

Note

The Glycaemic Load (GL) of banana depends on the variety of banana, where it was grown, and most importantly, how ripe it is. Choose slightly underripe bananas and the GL can be low as 11, and even the mean of 10 studies was only 12.

For more related recipes, click the link below.

Diabetes

Papaya And Coconut Smoothie

Diabetes Recipe - Papaya And Coconut Smoothie by Famhealth
Nutrition Facts
Makes 2 servings(Amount per Serving)
Calories (Kal)                                 205.4                             
Protein (g)4.6               
Carbohydrates (g)32.9               
Total Sugars (g)20.4                
Dietary Fibre (g)4.1              
Fat (g)7.7               
Saturated Fat (g)5.6                

Serves: 2, Time taken: 5 minutes

1 Ripe papaya, peeled, seeded and cut into chunks

2 Oranges, juiced

½ Banana, cut into chunks

90g/3 oz silken tofu

60ml/2 fl oz (4tbsp) Coconut milk

1 tsp grated root ginger

Steps:

  1. Put the papaya, orange juice, banana, tofu, coconut milk and root ginger into the blender.
  2. Blend until smooth and serve immediately. (This is also very refreshing on a hot day if you freeze the papaya chunks and banana first)

Note: Papayas are particularly rich in vitamins C and are also a useful source of antioxidants and fibre. They also contain an enzyme called papain which breaks down protein. In Chinese medicine, papayas have traditionally been given to those who find it difficult to digest protein-rich foods.

The combination of papaya, orange juice and banana delivers quite a high glycemic load, which is why we have added some tofu. It would be wise to eat a protein food alongside this too, such as poached and scrambled eggs without the toast, or a piece of fish.

For more related recipes, click o the link below.

Diabetes