Health Benefits of Eggs that Nobody Talks About

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We are celebration World Eggs Day TODAY!  A day set aside to recognize the healthful role of eggs play in our bodies. I was mainly involved in the education the public on the health benefits of eggs and it can form part of their health diets. During the interactive sessions, I came to learn more misconceptions exist about eggs in our society.

Misconception# one gets better Proteins from other Animal Proteins

Egg contains the highest quality protein you can buy! Its quality is so high that egg protein sets the standard by which the value of all the other protein is measured. Egg protein has just the right mix of amino acids needed to build body tissues and muscles more efficiently than any other protein source.  It is second only to mothers’ milk for Human Nutrition.

Misconception# Eggs are High in Cholesterol and Increases your risk to Heart Disease

Many people are avoiding eggs for fear of dietary cholesterol and the link to heart disease. As a result of this, many individuals are missing out on the beneficial of the incredible egg.

Recent studies find no link between eggs and heart disease. You may be surprised to learn that good fats and nutrients in eggs are beneficial to heart health. Two-thirds of the fat in an egg is of the healthy unsaturated fats. These kinds of fat that help protect the heart. The egg also contains nutrients such as selenium, choline, Lutein, B6 Vitamins and Folate that help protect against heart disease.

Reports from the Nurse’s Health Study, Health Professionals Follow up studies have shown that moderate egg consumption up to one a day does not increase heart disease in healthy individuals and can be part of a healthy diet. A 2008 report from the Physicians Health Study support the idea that an egg a day is generally safe for the heart, it also suggests that going beyond that could increase the risk for the heart failure later in life. However, for people with diabetes and heart disease, it is best to limit egg consumption to no more than three egg yolks per week.

Misconception# Pregnant women should not consume Eggs

Eggs are an excellent source of choline, an essential nutrient usually depleted by pregnancy and nursing. Choline helps promote fetal brain development, memory function, prevent birth defects and supports normal performance of all the body’s cells. Eggs also naturally contain folate, another birth defect (spina bifida) preventing vitamin that also decreases the risk of low birth weight babies.

More Health Benefits of Eggs

#Good for Children Growth

The high quality of eggs supports muscle development vitals in the growth of children. They contain immune strengthening nutrients including vitamin A and zinc and antioxidant like vitamin E that work to maintain good health. Egg should be avoided for children below 1 year old to avoid allergens.

#Help prevents Macular degeneration and Cataracts

Eggs are a good source of highly bioavailable Vitamin A, Lutein and Zeaxanthin. They help to maintain a good vision and its has been shown to significantly lower the risk of age-related diseases, such as cataracts and macular degeneration, a leading cause of blindness affecting people over 65. These minerals are highly bioavailable and as a result they are more effective in preventing eye diseases than supplements or green leafy vegetables.

#Good for Athletes

The high-quality protein of eggs benefits everyone, but especially those who are physically active. This means they are most effective source for in rebuilding body tissues and muscle after workouts. They contain all nine of the essential amino acids required daily. Eggs also are a good source of vitamin D, which supports strong bones and teeth. Eggs contain vitamin E which helps to reduce oxidative stress after strenuous activities such as running, lifting weights or playing sports. Egg protein is also rich in riboflavin and phosphorus, two minerals that further support intense physical activity.

EGGS 

The truth is eggs are nature’s Large Vitamin Pill and a Mineral cocktail in a 100% natural packaging. They contain many of the essential vitamins and minerals required for a Healthy Diet.

Finding a Diet Plan That Works for Your Personality

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If you are unhappy about your weight and want to shed those extra few pounds, then you’ve probably considered changing your diet habits. After all, well-balanced diet is important for both weight loss and maintaining a healthy weight at the same time. Unfortunately, there’s no one-size-fits-all rule when it comes to diet, even though we’re led to believe such things. What works for you might not work for someone else, and the best way to lose weight successfully or to maintain healthy weight range is to choose a diet plan that fits your lifestyle and personality. To find out more how to find a diet plan that will work for you, keep reading this article.

Type 1: Support seeker

Do you turn to your friends for help and answers for just about anything? Do you browse the web to find out what other people and professionals advise for weight loss? If your answer is “YES”, then your personality type is “support seeker”. People with this personality type are most likely to prepare for exams in study groups and shop with partners. You always do everything with your friends, family members, or your significant other.

Ideal weight loss plan for support seeker involves detailed insight and guidance from women who have already done the same. Their experiences and tips can help you pave your way towards successful weight loss as well.

Here are some diet and weight loss tips that will help you lose weight successfully:

Join weight loss programs that meet on weekly basis for fun and tips on nutrition

Follow diet plans that offer sample meals and shopping lists

Your diet plan should also have precise rules that are easy to understand and follow

You can also start your diet support group choosing friends who can help you stay on the right track

Type 2: Serial Snacker

This personality type refers to people who eat frequently. However, eating usually involves various snacks. For instance, you rarely cook, and once you do, you don’t have the appetite to eat your dinner because you ate a lot of chocolate, toast, cookies, peanut butter, chips, and other snacks prior your lunch or dinner. Snacking is the biggest cause of weight gain in persons with this personality type.

As a serial snacker, you should bear in mind you usually eat out of habit, not because you’re truly hungry. This is the primary reason you opt for snacks – because they’re accessible, and you don’t have to spend time in your kitchen cooking or baking. Ideal weight loss solution for you is high fiber diet which includes fruits, vegetables, whole grains, and legumes. Why? It’s because fiber makes you feel full for a longer period, it acts as an appetite suppressant which means you won’t feel tempted to eat snacks.

To avoid eating snacks too much you can also:

  • Chew sugar-free gum
  • Take mint whenever you feel like eating a snack
  • Drink water
  • Brush your teeth (because knowing food tastes horrible after brushing teeth, you can resist the temptation to eat a snack).

Type 3: Free Spirit

Are you a type of person who refuses to blindly follow rules? If so, your personality type is “free spirit”. When it comes to eating habits, you are the same. For example, you refuse to buy and eat items labeled “light” just because someone told you they contain fewer calories. You’re a responsible person when it comes to work and family, but the food is something you don’t take too seriously i.e. you’re not a type of person who’s going to count calories, compare nutritional value, etc. For you, losing weight has to be simple, natural, and without too many rules or guidelines.

This personality type is the opposite from support seeker who needs a lot of rules and guidelines to lose weight successfully. If you’re a free spirit, then making big changes in your eating habits isn’t going to work. Ideally, people with this type of personality should start by making small changes in their diet and focus more on eating slowly and mindfully. Furthermore, try rating your hunger before and during each meal. This way, you won’t get too hungry or too full.

Type 4: Sweet Tooth

If you’re not the one to refuse chocolate, cakes, cookies, etc. then you have a sweet tooth type of personality. And everyone knows how much you love sweets. Your love towards all things sweet is the main reason why you gain weight.

Just like the free spirit type, making drastic changes immediately won’t work. For example, eliminating sweets can only make you want them more and sooner or later you will not be able to resist temptation. You should start with baby steps. Instead of eating some desserts or items just because they’re sweet, you should identify the ones you like the most. Then, plan how much you will eat and when.

Experts also suggest buying high-quality sweets which are pricier. Why? It’s because when you do, “regular” sweets won’t seem so delicious now and you’ll stop craving them. Another benefit of this trick is, you’ll also feel reluctant to buy pricy sweets frequently which will lead to decreased consumption of sweets in general.

You can also introduce some healthier alternatives to your diet when you feel like eating chocolate (or something else) just eat some fruit instead.

Type 5: Distracted Eater

If you have a busy lifestyle, you probably multitask to get things done. If you include eating into multitasking, then you have a problem. Why? It’s because you don’t pay attention to how much you eat, and you usually opt to eat fast food and other types of unhealthy foods. If you’re a distracted eater, you should bear in mind that weight loss success comes just by slowing down.

Ideal diet plan for you is to opt for anti-inflammatory foods instead of junk food. Anti-inflammatory diet aims for variety includes fresh foods and minimizes consumption of unhealthy and processed foods. It’s needless to mention these foods are highly beneficial for your health. They include olive oil, tomatoes, fatty fish, green leafy vegetables, fruits, etc. You should also:

  • Prepare your meals mindfully
  • Opt for foods that are easy to eat and difficult to spill, which is beneficial when you’re on the go
  • Strive not to watch TV or use a computer, or phone when eating.

Conclusion

Your weight loss and diet depend on your personality. As you could see throughout this article, the main goal here isn’t to find one diet plan to follow and stick to it because it matches your personality. Instead, you have the opportunity to make some tweaks about eating habits to eliminate what causes weight gain and maintain a healthy weight. In the end, it all comes down to your lifestyle and seemingly unimportant changes can do wonders for your weight loss endeavor.

 Author Bio:

Sophie Addison is a popular blogger and writer on beauty related tips and articles. She is very passionate about health and beauty. She has posted articles on skin care, weight loss and celebrity beauty news. In recent years, she had the opportunity to write Profemin reviews. Apart from work she likes gardening and listening music. You can also contact her on Facebook, and Pinterest.

Are you eating healthy? – A simple way to assess your eating habits

How are you eating? Are you really eating healthy?

The best way to know if you are eating healthy is to do a self-assessment. Keep a food diary. I know it doesn’t sound easy but you’ll be amazed how easy it is to eat right. More often, we tend to eat the same kind of foods. When it comes to nutrition, your food choices; what you eat and how often and how much you eat puts as much of a stamp to your long term health.  Keeping a food diary will let you see what exactly you are consuming, how much, how often as opposed to what you think you are consuming.

This great nutritional tool has been able to support individuals; make dietary changes, eat healthy, control their weight, diabetes, high blood pressure, high cholesterol among others.

Food diary will help you:

  • Keep track of what you eat and drink each day
  • Get an insight on what and how much you consume
  • Uncover why, what and when you are eating
  • Figure out if there are particular times of the day that are a challenge to you
  • Whether certain circumstances cause you to over eat
  • Transform your eating habits
  • Help you analyze your diet
  • Establish on areas to improve on

Here is what I would like you to do. Take a few minutes to write down everything that you will consume for a whole week to start with. You will need to record everything that you consume for breakfast, snack time, lunch and dinner. You can’t skip anything. If you have a snack, junk, soda, fruit, candy bar or anything you feel you shouldn’t consume, you must write that down. Be specific when keeping records. If you took 2 cups of coffee during snack time, how many tea spoons of sugar used in every cup. If you had an orange, record orange not fruit, if you had kales write kales not vegetables. This will give you a clear insight on variety in your diet.

Keep in mind that the more honest and accurate you are the more feedback you will have on your current eating habits. This in turn will help you decide what eating patterns you have that might need changing and which ones support a healthy and active body. Use the example below to make a table to help you keep a good record.

Breakfast Snack Lunch Afternoon

Snack

Dinner Late Night Snack
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY

At the end of the week, assess how you are eating. Are you consuming variety of foods from different food groups; Carbohydrates, proteins, fruits, vegetables?  Aim at making small achievable practical changes. One of the major challenges most of us face when making lifestyle changes is that we try to change everything at once. Gradual changes work well. You will need to start from where you are now and try to improve.

By making just a few dietary changes each week, you can ease your way into a new pattern of healthy eating.  Continue keeping the food dairy for few more weeks and you’ll realize how much progress you are making towards your health goals.

Health Benefits of Eggs that Nobody Talks About

We recently celebrated the World Eggs Day in October 10. A day set aside to recognize the healthful role of eggs play in our bodies. I was mainly involved in the education the public on the health benefits of eggs and it can form part of their health diets. During the interactive sessions, I came to learn more misconceptions exist about eggs in our society.

Misconception# one gets better Proteins from other Animal Proteins

Egg contains the highest quality protein you can buy! Its quality is so high that egg protein sets the standard by which the value of all the other protein is measured. Egg protein has just the right mix of amino acids needed to build body tissues and muscles more efficiently than any other protein source.  It is second only to mothers’ milk for Human Nutrition.

Misconception# Eggs are High in Cholesterol and Increases your risk to Heart Disease

Many people are avoiding eggs for fear of dietary cholesterol and the link to heart disease. As a result of this, many individuals are missing out on the beneficial of the incredible egg.

Recent studies find no link between eggs and heart disease. You may be surprised to learn that good fats and nutrients in eggs are beneficial to heart health. Two-thirds of the fat in an egg is of the healthy unsaturated fats. These kinds of fat that help protect the heart. The egg also contains nutrients such as selenium, choline, Lutein, B6 Vitamins and Folate that help protect against heart disease.

Reports from the Nurse’s Health Study, Health Professionals Follow up studies have shown that moderate egg consumption up to one a day does not increase heart disease in healthy individuals and can be part of a healthy diet. A 2008 report from the Physicians Health Study support the idea that an egg a day is generally safe for the heart, it also suggests that going beyond that could increase the risk for the heart failure later in life. However, for people with diabetes and heart disease, it is best to limit egg consumption to no more than three egg yolks per week.

Misconception# Pregnant women should not consume Eggs

Eggs are an excellent source of choline, an essential nutrient usually depleted by pregnancy and nursing. Choline helps promote fetal brain development, memory function, prevent birth defects and supports normal performance of all the body’s cells. Eggs also naturally contain folate, another birth defect (spina bifida) preventing vitamin that also decreases the risk of low birth weight babies.

More Health Benefits of Eggs

#Good for Children Growth

The high quality of eggs supports muscle development vitals in the growth of children. They contain immune strengthening nutrients including vitamin A and zinc and antioxidant like vitamin E that work to maintain good health. Egg should be avoided for children below 1 year old to avoid allergens.

#Help prevents Macular degeneration and Cataracts

Eggs are a good source of highly bioavailable Vitamin A, Lutein and Zeaxanthin. They help to maintain a good vision and its has been shown to significantly lower the risk of age-related diseases, such as cataracts and macular degeneration, a leading cause of blindness affecting people over 65. These minerals are highly bioavailable and as a result they are more effective in preventing eye diseases than supplements or green leafy vegetables.

#Good for Athletes

The high-quality protein of eggs benefits everyone, but especially those who are physically active. This means they are most effective source for in rebuilding body tissues and muscle after workouts. They contain all nine of the essential amino acids required daily. Eggs also are a good source of vitamin D, which supports strong bones and teeth. Eggs contain vitamin E which helps to reduce oxidative stress after strenuous activities such as running, lifting weights or playing sports. Egg protein is also rich in riboflavin and phosphorus, two minerals that further support intense physical activity.

EGGS 

The truth is eggs are nature’s Large Vitamin Pill and a Mineral cocktail in a 100% natural packaging. They contain many of the essential vitamins and minerals required for a Healthy Diet.

HOW DOES HYDRATION IMPACT YOUR PERFOMANCE?

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As an athlete you probably want as many tips as possible on how to be at your best performance always. Staying hydrated is essential for everyone, but as an athlete your need to maintain proper hydration is even greater. Maintaining your water and electrolyte levels is as important as nutrient intake to keep your athletic body performing at its peak.

Water is the most important nutrient for life and it supports many important functions in your body such as regulating your body temperature, lubricating joints and transporting nutrients and waste throughout the body.

Staying hydrated is particularly important during exercise, and the longer and more intensely you exercise, the more important it is to drink the right amount and kind of fluids.

Poor hydration can significantly weaken your performance levels. Everyday when you exercise you not only lose water, you also lose other electrolytes such as sodium, potassium, calcium that are lost from the body with water through sweating and excretion. Lack of these electrolytes in the proper ratios will contribute to intracellular muscle dehydration, which leads to inability of muscle cells to remove metabolic acids, which accumulate and cause muscle cell fatigue and damage. Additionally, dehydration increases your risk of developing muscle cramps and heat exhaustion Drinking fluids and electrolytes is indispensable for you to avoid dehydration and ensuring maximum performance.

To ensure you stay well hydrated, remember to take water before, during and after exercise to remain hydrated. Do not wait until you feel thirsty to have a drink.

For most moderately active people, daily water needs range between 3 and 5 liters, but extended periods of intense exercise can increase daily water requirements to more than 10 liters. Water requirements vary from individuals and also depend on differences in metabolic rates, body mass and size, environmental condition, physical fitness and activity duration.

It is advisable to avoid soda and beverages with caffeine. They have diuretic effect, which will facilitate excretion of more fluids, thus worsening your dehydration.

If you hydrate and fuel before you train or exercise, your body will function properly and your muscles will have more energy. That means you can work out for longer and harder without over heating or running out of fuel. So take a few minutes to eat and drink before work outs and competitions. You will be able to enjoy more energy, better hydration and improved performance, along with faster recovery and less chance of injury.

Simple steps to lower the risk of developing Diabetes

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Simple steps to lower the risk of developing Diabetes

Daily Nutrition Tips

I’m sure most of you are familiar with DIABETES. Type 2 diabetes is a serious global health problem. In fact, it is striking more people in Kenya than before. Type 2 diabetes was commonly known as adult-onset diabetes as it was rare in children. But with the rising rates of childhood and teen obesity, it is striking people at younger and younger ages. The good news is that type 2 diabetes is largely preventable.

Making a few simple lifestyle changes; in the way you eat and increasing physical activity can help you prevent type 2 diabetes. Here are simple steps you can take to help you lower the chances of developing type 2 diabetes and improve your health.

Keep your weight in check

Being overweight or obese increases your chances of developing type 2 diabetes than someone with a healthy weight. If your weight is above the healthy-weight range…

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Health Benefits of Eggs that Nobody Talks About

We recently celebrated the World Eggs Day in October 10. A day set aside to recognize the healthful role of eggs play in our bodies. I was mainly involved in the education the public on the health benefits of eggs and it can form part of their health diets. During the interactive sessions, I came to learn more misconceptions exist about eggs in our society.

Misconception# one gets better Proteins from other Animal Proteins

Egg contains the highest quality protein you can buy! Its quality is so high that egg protein sets the standard by which the value of all the other protein is measured. Egg protein has just the right mix of amino acids needed to build body tissues and muscles more efficiently than any other protein source.  It is second only to mothers’ milk for Human Nutrition.

Misconception# Eggs are High in Cholesterol and Increases your risk to Heart Disease

Many people are avoiding eggs for fear of dietary cholesterol and the link to heart disease. As a result of this, many individuals are missing out on the beneficial of the incredible egg.

Recent studies find no link between eggs and heart disease. You may be surprised to learn that good fats and nutrients in eggs are beneficial to heart health. Two-thirds of the fat in an egg is of the healthy unsaturated fats. These kinds of fat that help protect the heart. The egg also contains nutrients such as selenium, choline, Lutein, B6 Vitamins and Folate that help protect against heart disease.

Reports from the Nurse’s Health Study, Health Professionals Follow up studies have shown that moderate egg consumption up to one a day does not increase heart disease in healthy individuals and can be part of a healthy diet. A 2008 report from the Physicians Health Study support the idea that an egg a day is generally safe for the heart, it also suggests that going beyond that could increase the risk for the heart failure later in life. However, for people with diabetes and heart disease, it is best to limit egg consumption to no more than three egg yolks per week.

Misconception# Pregnant women should not consume Eggs

Eggs are an excellent source of choline, an essential nutrient usually depleted by pregnancy and nursing. Choline helps promote fetal brain development, memory function, prevent birth defects and supports normal performance of all the body’s cells. Eggs also naturally contain folate, another birth defect (spina bifida) preventing vitamin that also decreases the risk of low birth weight babies.

More Health Benefits of Eggs

#Good for Children Growth

The high quality of eggs supports muscle development vitals in the growth of children. They contain immune strengthening nutrients including vitamin A and zinc and antioxidant like vitamin E that work to maintain good health. Egg should be avoided for children below 1 year old to avoid allergens.

#Help prevents Macular degeneration and Cataracts

Eggs are a good source of highly bioavailable Vitamin A, Lutein and Zeaxanthin. They help to maintain a good vision and its has been shown to significantly lower the risk of age-related diseases, such as cataracts and macular degeneration, a leading cause of blindness affecting people over 65. These minerals are highly bioavailable and as a result they are more effective in preventing eye diseases than supplements or green leafy vegetables.

#Good for Athletes

The high-quality protein of eggs benefits everyone, but especially those who are physically active. This means they are most effective source for in rebuilding body tissues and muscle after workouts. They contain all nine of the essential amino acids required daily. Eggs also are a good source of vitamin D, which supports strong bones and teeth. Eggs contain vitamin E which helps to reduce oxidative stress after strenuous activities such as running, lifting weights or playing sports. Egg protein is also rich in riboflavin and phosphorus, two minerals that further support intense physical activity.

EGGS 

The truth is eggs are nature’s Large Vitamin Pill and a Mineral cocktail in a 100% natural packaging. They contain many of the essential vitamins and minerals required for a Healthy Diet.

LOWER THE RISK OF DEVELOPING DIABETES

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Diabetes is no longer an epidemic that can be ignored. Type 2 diabetes once considered a condition of the rich in our Kenyan community is now seen among people of all walks of life. It affects the rich and the poor, the fat and the lean, the young and the old alike. The latest prevalence rates confirm the fact that diabetes is increasing and increasing rapidly not only in our community but in every part of the world. At the same time, there is now good evidence showing that type 2 diabetes can be prevented in many cases and there are cost-effective measures for preventing diabetes complications.

According to the International Diabetes Federation (IDF), Globally 366 million people have diabetes in 2011; by 2030 this will have risen to 552 million people.  4 out of 5 people with diabetes live in low and middle income countries. This data shows that diabetes is largely a hidden silent epidemic causing much hardship, but it has not as yet received serious consideration in our Kenyan community. Prevention of diabetes is essential, as many people in developing nations, develop the disease each year. We need to take responsibility as individuals to lower our risk to diabetes. To do nothing is not an option and is morally indefensible!

As we mark the World Diabetes Day on November 14, here are key steps to help lower the risk of developing diabetes. Making a few simple lifestyle changes; in the way you eat and increasing physical activity can help you prevent type 2 diabetes and live healthier. An ounce of prevention is better than a ton of treatment.

Focus on good nutrition

There is convincing evidence today, that diets rich in whole grain aids protection against diabetes, whereas diets rich in refined carbohydrates lead to increased risk. Whole grain products are high in fibre; are digested more slowly. This leads to lower, slower increases in blood sugar and insulin. As a result, there is less stress in insulin production, and so may help prevent type 2 diabetes. Besides, the whole grains are also rich in essential vitamins, minerals and phytochemicals that may help reduce the risk of diabetes.

In contrast, refined products such as white bread, white rice, white pasta, potatoes, sugary drinks and many breakfast cereals; are digested rapidly. This cause sustained spikes in blood sugar and insulin levels, which in turn may lead to increased diabetes risk.

Medical check-ups

According to IDF, half the people with diabetes don’t know they have it. This statistic is really worrying. We need to improve on our health seeking behaviour if we are to stay free, manage and prevent diabetes. You do not have to be ill to go for a health check up. It is advisable to have a check once a year as a prevention step. Have you blood sugar, blood pressure and cholesterol checked even twice a year. This is because symptoms in type 2 diabetes develop slowly and you can live with it without knowing it. You may prevent the onset of diabetes.

Move more

A regular exercise plan can help you lower risk of diabetes and keep your weight in check. Being overweight increases your chances of developing type 2 diabetes seven fold. Being obese makes you 20 to 40 times more likely to develop diabetes than someone with a healthy weight.

“When it comes to Eating Right and Exercising, there is No I will start tomorrow! Tomorrow is Disease” ~ V.L Allinear

Diabetes is best managed with a proper diet…what is the meaning of this?

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Diet is an important factor in the management of diabetes. All patients with diabetes, and relevant family members, should have the opportunity to consult a Nutritionist/Dietitian. Instructions merely to ‘avoid sugar’ or ‘lose weight’ are insufficient in most cases, and proper dietary advice is essential.

A nutritionist will educate and provide you with more information on eating healthy and about the effects of various foods on blood glucose levels. They also design for you a personalized meal plan; that is realistic, appropriate for your age and cultural background.  Therefore, it’s important to see a Nutritionist/Dietitian as it is important to see a diabetologist, podiatrist, diabetes educator and other health professionals in managing diabetes.

However, there are a number of misconceptions about diabetes and nutrition. Here are some misconceptions:

1# People with diabetes should eat foods that are different from everyone else’s

A healthy meal plan for people with diabetes is generally the same as the diet for anyone. There are NO diabetic foods. Besides diabetics being keen on their food portions, you need to follow healthy eating guidelines such as consuming foods higher in nutrients, good sources of fiber, foods lower in saturated fats and trans-fats, meals mainly composed of low glycemic foods and contain appropriate amount of calories.

2# People with diabetes should avoid carbohydrates

Diabetics like everyone else need to consume variety of foods from all the food groups. You need carbohydrates to provide energy; proteins for cell repair and maintenance; Vegetables and Fruits for protective purposes.  You still need to meet your nutritional requirements as everyone else to avoid malnutrition and nutrition deficiencies and complications.  However, I recommend for one to watch their food portions and to include more complex carbs in their diet. Complex carbs are digested more slowly, and lead to lower and steady increases in blood sugar compared to simple carbs.

3# Fruit is a healthy food – therefore it is okay to eat as much of it as you wish

Yes, fruits are healthy and loaded with lots of essential vitamins and minerals. They also contain carbs and fiber, hence should be included in your plan. However, you should work with your nutritionist on the amount, frequency and types of fruits you should consume. Since, different people respond differently with fruits. Some will have blood glucose spikes after consuming some fruits. But you need to work with your nutritionist to know which specific fruits trigger your blood sugar since people have different body chemistries.

4# People with diabetes can manage diabetes on medication only

This is one of the most heartbreaking issues I face while practicing nutrition in Kenya. Most clients come to see a nutritionist when they have already developed complications. A client has been diabetic for 5 years or more but has never seen a nutritionist. Diabetes management does not involve nutrition and pharmacology alone. Lifestyle changes; weight control and exercise are important factors too in the management of diabetes.

Control Diabetes; don’t let Diabetes Control You

Simple steps to a Healthy Weight Loss

Healthy weight loss is not just about a ‘diet’ or ‘program’. It focuses on your lifestyle; your eating habits, physical activities, your health status, your environment among other important factors. It is about an ongoing lifestyle that includes long-term changes in daily eating, exercising and sleeping habits, among others.

Here are simple tips on how to lose weight in a healthy way:

  • Be mindful of Portions sizes

There is need to watch your portions during meals. Whether your meal is composed of complex or refined carbohydrates; the quantity also matters. Take modest amounts and choose a dinner plate not larger than 9 inches.

  • Focus on quality your meal

Choose whole grains and its products over refined carbohydrates. Refined carbohydrates are loaded with calories, fats, sugar and salt. Consumption of a meal mainly composed of refined carbohydrates leads to production of large amounts of insulin. The resulting insulin response, leads to a quick drop in blood sugar and energy levels. You end up getting hungry fairly soon.  Reduction on refined carbohydrates and cutting on sugary drinks from the diet are necessary to stimulate weight loss in many people.

  • Take your breakfast

Always eat your breakfast. Skipping or eating too little for breakfast is usually a huge obstacle in weight loss.  Skipping breakfast sends a message to your body that you’re starving and as a protective mechanism, your metabolism slows down. Individuals, who skip breakfast, struggle more with weight problems and low energy levels later in the day, than do people who take time to have their breakfast. Eating breakfast boosts your energy levels for the rest of the day and prevents fatigue.

  • Do not Skip your Meals

Skipping meals may seem the easiest way to lose weight or to cut calories. However, it usually backfires. You are most likely to be very hungry back later in the day, often leading to overeating. Skipping meals also slows down your metabolism rate which makes weight loss a nightmare.

  • Have enough Sleep

There is convincing evidence that getting less than ideal amount of sleep as an independent risk factor for overweight and obesity both in children and adults. Lack of enough sleep increases the stimulus to consume more foods and increase appetite regulating hormones. A good night sleep is important to good health; it regulates appetite and lower food cravings and naturally promotes to keep weight in check.

  • Be more Active

Introduce an exercise plan in your schedule. With regular exercise, you don’t just burn calories when you are active; you increase the number of calories you burn at rest “resting energy expenditure.” Any increase in resting energy expenditure is extremely important for weight loss, as most of us are at the rest the greater part of the 24 hour day. Your resting energy expenditure remains elevated as long as you exercise regularly 4-5 times a week.

  • Set realistic Goals

It’s advisable to set goal that are achievable; by breaking long term goals into small achievable goals, you’ll be more likely to reach your goal. A better initial goal is 5–10% of your current weight. It may not put you where you wanted, but it can lead to important improvements in weight related conditions such as hypertension and diabetes. After achieving your initial target, then aim for another 5-10%, till you attain your target weight.

  • Keep a Food and Exercise Log

A daily food and work out diary can make you more aware of exactly what and how much you are eating, your physical activities, uncover particular times that are challenging to you and help you establish on areas to improve on. Indicate everything no matter how small or insignificant it seems.