Weight Management – How Important Is Sleep?

Sleeping patterns might be involved with weight loss success -It may seem odd. Not only
how long you sleep, but the quality of that sleep can influence your appetite and your

Sleep has influence on your hormones, studies have indicated that sleep has a major
impact on appetite.

The production of leptin and ghrelin are two hormones that are of importance in relation
to appetite. How much or how little we sleep is a major consequence to
our appetites.

.In the hormonal system, leptin and ghrelin control the feelings of hunger or of fullness.
In other words, ghrelin is produced in the gastrointestinal tract and increases the
appetite and at the same time leptin which is produced in the fat
cells is responsible for sending messages to the brain that you are full.

Now, how does sleep have anything to do with this and weight loss? If you need sleep
and do not get enough that causes leptin levels to fall – the result is you do
not feel full when you have eaten. Inversely, when you lack sleep it causes ghrelin
levels to climb and your appetite soars. You feel the need for more food. This is a
perfect situation for weight gain.

There have been many studies questioning the relationship between leptin and ghrelin
and their influence on body weight.

In one study, healthy men had their levels of ghrelin and leptin measured and notations
were made regarding their hunger and appetite. The men were then subjected to two
days of sleep deprivation and then two days of increased sleep.
All the while they were monitored for hormone levels, activity, and appetite. The
outcome of the testing indicated when sleep was restricted leptin levels fell and ghrelin
levels increased. Interestingly, the men’s appetite increased remarkably, especially for
carbohydrate and high calorie foods.

There was another study where 1,000 people recorded the number of hours they slept
each night. Weight, and levels of ghrelin and leptin were all measured and recorded. In
the end, those persons who slept less than eight hours a night had lower levels of leptin
and higher levels of ghrelin. It was also noted that, surprisingly, they also had higher
body fat levels. In this study those who slept less weighed the most.

This does not mean people should stop exercising and spend that time sleeping. The
jury is out at this time because the sleep/weight correlation does not appear to apply to
everyone. This is because the level of hormone does not matter as much as the
individual response to it.

For instance, obese people often become resistant to insulin and in the same way
people with sleep apnea may not get the fullness signal that leptin sends to the brain.
The body signals are being ignored by the brain because of disrupted sleep.

If you sleep a lot and you increase your hours of sleep and feel more tired, you may be
suffering from sleep apnea and you should consult your physician. Many thousands of
people have undiagnosed sleep apnea. Lack of sleep for any reason is going to be
detrimental to health.

Yet, another theory is that our environment, exercise, personal stress levels, diet and
genetics are what influences the production of leptin and ghrelin and our response to all
of them is individual. Therefore, it is difficult to pin down exactly what gives between
sleep and weight. More research is necessary to understand the relationship.

For now, experts agree that sleep and lack of sleep are factors that probably affect
weight but they do not know all the answers at this time.. also many other health
problems according to the New York Times.

If you are dieting it could be beneficial to get another few hours of sleep each week and
add a Supplement to your diet This is especially true if you get less than six hours of
sleep a day. This might just result in being less hungry and eventually weighing less.
Why not use every tool available in this battle by visiting Xtendlife website and gaining
information on the best Neuro-Natural Sleep supplement

Weight Loss Goal – Step By Step Realistic Approach To Staying Healthy

Of course, in a perfect, ideal world, becoming fitter and therefore staying healthy
should be sufficient motivation for any rational person to begin working out

Sadly, the world is neither perfect nor ideal, and for many millions of people all
over the planet, taking those critical first steps along the weight loss ‘road’ are
just too troublesome and time-consuming. In effect, it is just that much easier to
do nothing than it is to make the initial effort.

There is, in other words, a distinct lack of motivation, so nothing gets done
because that is simply easier! So, how is it possible to find the motivation to get
up off your backside and start exercising, especially when life is so busy? The
answer is that you must create a goal or objective for yourself.

It is no use at all telling yourself that you want to lose weight and be healthier.
You must establish exactly why you want to do this, what it is that you will gain by
becoming a sleeker, fitter new you. And, I would suggest that the chances are
almost 100% certain that, if you have not started exercising yet because of a
lack of motivation, then you have not yet set your goal in place.

So, try to move away from thinking about the idea of exercise or being fitter as an
end in itself.

Realize that it is nothing more than a means to help you reach a goal that you set
for yourself, a way of arriving at a personal objective that you are determined to

Only you can decide what this goal will be. However, it must be significant enough
to justify the efforts that you will have to put in to achieve it.

Plus, it is crucial that you make the goal a very specific one too, as this gives you
a point of focus. It is this focus that will keep you going when times get tough.

For example, many years ago, I decided together with a group of friends that our
New Year resolution would be to “lose weight”. Some guys left it at that and within
days had quietly dropped out of training. They did not put their specific goal in
place and, thus, they had little or no motivation.

They had no target and, without any target to aim at, how would they ever know
when they had shot a bull’s-eye? They didn’t know where they were going, so
what hope could they ever have of knowing when they arrived at their

Two of us, however, did set our own very specific objectives. We were going to
lose at least two pounds each per week until we reached our healthy weight..

In both cases, our goals were clearly established, tied to specific event of
reaching our healthy weight. With our weight loss goal in place, everything
else could be built around those objectives. We both reached our objectives
and celebrated our accomplishments.

Now, in this example, our objectives were also based around and centered upon
losing weight and staying healthy.

A seriously overweight friend, for example, decided that he was going to buy
himself a sleek new sports car, but the fact of the matter was that, without a
serious reduction in size, he simply was not able to fit behind the wheel!

That was his objective, and, every time he felt himself wavering, he would simply
visit the car showroom to remind himself exactly why he needed to get fit and lose

And, again, he too was successful, because he had a clear tangible target for
which he was aiming.

So, motivate yourself to start exercising by choosing your own specific objective
that can only be achieved by losing weight..

Answer that question, and finding the motivation to start should no longer be an
issue for you

Weight Loss Management – A Weight Loss Management Plan

Obesity throughout the world, not just in the USA, is growing by leaps and bounds. The
potential for health problems with obese people will be a worldwide disaster if it cannot
be controlled.

The latest research relating to weight loss management provides that any successful
weight loss plan needs intelligence, understanding, planning and most importantly

If you truly want to lose weight safely and naturally, you must be ready to change your
lifestyle and be able to make your health the number one priority in your life. The result
will be a happier, healthier you with more energy and better self image.

Successful weight loss will occur over a period of time necessary to reach your goal.
You cannot go on a quick fix diet and be successful – you will just regain the weight and
add even more weight to your body. Lose weight over time while you change your
habits so that you can maintain the weight loss forever.

Your body will need to become used to your new calorie requirements. Appetite and
metabolism are automatic processes in your make up. It takes hard work and dedication
to change these processes and lose weight. It takes even more work to maintain your
healthy weight.

Food selection, the amount of food eaten, huge amounts of fat and sugar, unhealthy
fast food is out of touch with our biological needs. We must overhaul our diets and
begin making healthier food choices.

Just observing the people around you is evidence of how obesity is taking over the
population. More than 3 in every 5 people are overweight or obese. In the US alone
there are over 39 million obese people. This is an epidemic.

It is time for us to change. If you are overweight, unwell and on your way to serious
diseases the time to change is now.

Here is how to attain your healthy weight loss goals. First check with your health care
provider to make sure you can safely begin exercising and losing weight.

Now, recognize the road ahead will be difficult and make a pact with yourself to change
your ways. Get involvement and encouragement from family and friends. Commit to an
exercise plan that is reasonable and safe for your current physical capabilities.
Remember exercise burns fat and the more you exercise the more healthy food you will
be able to eat.

There is no secret to weight loss. You must exercise or use up energy in excess of
calories consumed. It is a simple concept, but difficult to put into practice.

Set realistic weight loss goals. You are not going to loose ten pounds a week. It took
a long time to gain the weight and you will need time to lose it. A realistic goal is two to
three pounds a week.

Think of it this way – excess fat is stored energy that you have not used as you should.
You need to use up all that wonderful stored energy gradually just like burning a
candle. The candle is the stored energy and the flame uses up the energy. Get moving
and turn on the flame.

Clean out the cupboards and refrigerator of all foods that trigger binges. Remove all
saturated fat laden foods and desserts. No food is forbidden, but must be a part of
careful meal planning and portion control. Choose foods that are filling and that will
sustain fullness. Proteins such as skinless chicken, lean meat, and fish will help keep
you full and provide needed muscle building protein. Fresh fruits and vegetables are
filling and necessary for good health. Low fat dairy and cheese are good choices.
Whole wheat breads and cereals also provide and excellent source of fiber. Also
suggest you add a weight loss supplement to your diet.

Losing Weight is Good For Your Health

There is a great benefit acquired from losing weight. Though losing weight is not easy, the long term effects
brought by it would probably be of help to anyone considering shedding those unwanted and unhealthy pounds.

The following are a few of the remarkable advantages from losing that excess weight.

Weight loss with the assist of a supplement prevents high blood pressure, heart disease and stroke

That is a three in one benefit from losing weight. It is a fact that heart disease and stroke are one of the primary
reasons for disability and death in both men and women in the US. People who are overweight have a higher risk
to have high levels of cholesterol in their blood stream as well as triglycerides (also known as blood fat).

Angina, one type of heart disease, could cause chest pains as well as a decrease in the oxygen pumped to the

Sudden death also occurs from heart disease and stroke, and usually this strikes with very little warning, signs
and symptoms.

It is a fact that by decreasing your weight by a mere five to ten percent, this could positively decrease the
chances of you having or developing heart disease or a stroke. Plus, how your heart functions would also
improve as well as your blood pressure, cholesterol and triglyceride count will decrease.

Weight loss and adding a weight loss supplement assist in preventing type 2 diabetes

Diabetes puts in jeopardy one’s life as well as how one leads his or her life because of the complications that
result from having it. Both types of diabetes, type one and type two are linked with being overweight. To those
who already have diabetes, regular exercise, adding a supplement and losing weight could help in controlling
your blood sugar levels as well as the medication you may be currently taking. Increase your physical activity.
You could simply walk, jog or dance. It helps get those blood streams moving as well as loses those unnecessary

Weight loss helps reduce your risk for cancer

Being overweight is linked with a number of kinds of cancer. Especially for women, the common types of cancer
that is associated with being overweight include cancer of the uterus, gallbladder, ovary, breast, and colon. This
is not meant to scare you; this is only to keep you informed. Men are at risk too from developing cancer if they
are overweight. These include cancer of the colon, prostate and rectum. Extra weight, a diet high in fat and
cholesterol should as much as possible be avoided.

Weight loss reduces sleep apnea

Or it could eliminate it all together. Sleep apnea is a condition wherein one could temporarily stop breathing for a
brief period and then would continue to snore heavily. Sleep apnea could cause drowsiness or sleepiness during
the day and – because of being overweight – could result in heart failure. Shedding those excess pounds could
help in eliminating this problem.

Weight loss reduces the pain of osteoarthritis

When one weighs heavily, the joints of his or her knees, hips and lower back would have to exert double – if not
triple – effort to carry him or her through out his / her waking, walking and moving life. This could cause tension
and stress on these joints. Weight loss decreases the load these joints carry thus decreasing – if not eliminating
– the pain of one who has osteoarthritis.

Using Hoodia Gordonii Can Help You Lose Weight

A hoodia gordonii supplement for weight loss may sound like science fiction,
but it is actually a completely natural substance that has been proven to
have positive effects. It can be added to a healthy weight loss regimen that
includes a balanced diet and plenty of exercise to help you improve your
ability to shed pounds.

So what exactly is Hoodia and why are Hoodia supplements different from
weight loss pills? Hoodia gordonii is a plant that is found in several regions
of South Africa. It has been used by African tribesmen who migrate over
large expanses of desert where food supplies can be limited. Because
Hoodia tends to have a natural ability to suppress hunger, the tribesmen
would carry it with them so that they could prevent hunger pangs.

What was a practical application of a natural plant has since morphed into
a Hoodia gordonii supplement for weight loss. Of course, there is no magic
pill that causes you to lose weight and Hoodia is no different, but the ability
suppress hunger can be quite helpful when it comes to cutting back on your
caloric intake in an attempt to shed pounds.

The less often you are hungry, the fewer calories you will consume.
Curbing your caloric intake is one part of the weight loss process. Unlike
weight loss pills, which can have unpleasant side effects, hoodia gordonii
supplements are all-natural and can be taken safely. They should not be
used as a meal replacement, however, as they have no nutritional content.

The key to taking a hoodia gordonii supplement for weight loss is realizing
that it is not a magic bullet. It can help to suppress hunger pangs that can
make eating less uncomfortable but it is no substitute for eating right and
exercising. Even if you can control your body’s natural reaction to hunger,
you still need to get the proper nutrients on a regular basis to maintain
good health as you lose weight.

You also need to remain active, as weight loss is only achieved when you
burn more calories than you consume. Weight loss pills may provide some
extra help to encourage the process, but physical activity is the only healthy
way to burn calories and shed pounds while staying fit. Hoodia can reduce
your caloric intake, however, which means that you may need to do less
exercise in order to offset calories.

The reason that a hoodia gordonii supplement for weight loss is so effective
is that it works with your body’s natural patterns, sending a message to your
brain that you are full. In this way, you can curb your appetite without
having to rely on any synthetic weight loss aids. It’s all about being in touch
with your own body and doing what works for you.

If you’re struggling to lose those extra pounds, consider adding a hoodia
gordonii supplement to your weight loss regimen. You’ll soon notice the
difference, as you feel full quicker and eat less. Combined with a balanced
diet and exercise, you’ll be slimmer and healthier and that’s what successful
weight loss is all about.

Healthy Food Listing For Weight Loss And Staying Healthy

Some people focus on what they cannot have while they are dieting. This is a
negative way to view dieting and weight loss. Instead, take a look at what you should
be eating while you are on a diet and you might find it changes your entire outlook
on the weight loss program.

* Whole Grain Breads: these foods will make you feel fuller because they contain a
great deal of fiber. This means that they digest slowly and help you maintain a stable
blood sugar level.

* Oatmeal: this food should be the rolled oats type, rather than instant. Oatmeal is
a whole grain food that is low in sugar, high in fiber and high in protein. It will keep
you fuller longer.

* White Meat: white meat is generally considered the breast meat of a bird. This
meat is leaner and often favored for cooking. .

* Lean Beef: no one can blame you for eating beef. By eating lean beef and then
draining any fat that comes off of it you can save some cholesterol and fat, keeping
this meal healthy.

*Fresh Fruit: fresh fruit is significantly better for you than canned or frozen because
it is fresh and unaltered. Enjoy fresh fruit whenever you crave something sweet.

* Canned Fruit: this can be good for you if it is canned in unsweetened juice or
water. However, this fruit has been cooked; therefore, some of the vitamins might
have been lost.

* Frozen Fruit: this is the second best way to enjoy fruit. Use these frozen fruits
when making protein shakes or other frozen treats. These are also great on hot
days for cooling off and enjoying a sweet.

* Fresh Vegetables: fresh vegetables are ideal because they have fiber and very
little sugar. Feel free to enjoy these at every meal.

* Olive Oil: while all oils are fats; however, this fat can actually help you to lose
weight and look and feel better. Olive oil is high in vitamin E; therefore, it can keep
your skin soft and your hair manageable.

* Skim Milk: this fat free milk has all of the vitamins and minerals that whole milk has
but without the fat. This beverage can take time to get used to, but once you have
gone skim, you may never go fat again.

Enjoy these foods, and you can soon find yourself in the best swimsuit shape you
have ever been. It is important to remember that even though these are healthy
foods, they should not be eaten in excess. Always practice portion control in order
to lose and maintain weight while staying healthy.

Keeping a Food Journal for Weight Loss Success – Staying Healthy In The Process

Many of the better, and most successful, weight loss programs either come with a
food journal or recommend that you keep one. If you take a few minutes each day to write down what you eat,
when you eat it, how you’re feeling, and other information
you may like to include, you can have significantly more success with your weight
loss efforts than people who do not keep a food journal.

A study of 3000 overweight men and women showed that those who wrote
down what they ate in a food journal-along with an exercise and healthy eating
program-lost 16 pounds in 18 weeks compared to the group who did no utilized a
journal who lost 8 pounds. The act of writing something down in a journal acts as a deterrent and knowing you
have to do that might put you off eating that extra portion.
A food journal makes you accountable and that can make the difference between you eating healthy and
sticking to your program or fail.

Here is a list of some of the things you many want to track in your food journal. Remember, no one is going to
see this journal but you, so be accurate and honest. That is the only way you will benefit from what you record:

What you ate and in what quantities;

Calories, grams of fat, grams of protein, grams of carbohydrates,
and fiber;

Were you really hungry or just craving something;

What time of day did you eat;

What were you doing that may have triggered your desire to eat;

How did you feel right after you ate? Satisfied, over-full, still hungry?

How did you feel about two hours after you ate?

If you are subject to “emotional” eating or eating when you aren’t really hungry, it is important to identify why.
What was the emotional experience you were going through when you felt you needed to eat? Did you enjoy the
food, or just bolt it down? Maybe you were having bad feelings that you wanted to suppress, and the food
worked to “push” down the feelings.

The important thing is to tie the emotional eating with a particular situation. Then, when you are not caught up in
this emotion, calmly think of a way you can satisfy whatever situation the food was solving for you with a non-
food response. You maybe amazed at how much you mindlessly eat when you are in the throes of an
emotion and not really hungry at all. But you won’t get these connections if you do not keep track in a food

Weight Loss Fitness Schedule – Healthy Benefits Of Fitness Scheduling

Planning a fitness program should not be a complicated procedure that requires a degree in physical
education. As long as you are aware of your own physical condition, the goals you want to reach and the
exercises that fit well into your life, you should have no problem planning a simple fitness schedule that gets
you where you want to go.
All too often people are afraid to go out on their own without an exercise trainer, but often trainers plan
routines that are inconvenient or involve exercises that you just plain hate. Taking control of your fitness
program frees you from time crunches and dreaded routines, so step right up and learn how to plan the
perfect fitness schedule for you!

The first thing you consider should be your goals in a fitness program. If you are seeking to lose weight, your
routine will be different from someone who is trying to lower cholesterol or train for a 5K simply because
different goals require different approaches. Trying to train for a race while you are still twenty pounds
overweight will only result in frustration, because your body wants to deal with the excess weight first, and then
build the endurance you need for a long-distance run.

Maybe you have more than one goal that you want to accomplish. If that’s the case, consider which one is the
most important and whether multiple goals can be achieved with the same workout program. Some goals can
go hand in hand, such as training for a 5K and increasing your aerobic capacity. Goals that are similar in
nature are much more likely to be accomplished with one program than are two goals that are vastly different.

If your goals don’t parallel each other so well, identify your primary objective and focus on that. Secondary
goals can wait and may even become easier when the primary reason is accomplished. Whatever the scenario
may be, figure out what you want from your fitness program and then plan accordingly. When you want to
accomplish weight loss, whether five pounds or fifty, you will need to plan a fitness schedule with at least four
days of cardiovascular activity, incorporate strength training, and eat a healthy diet that is low in calories, fat
and sodium. Weight loss can be a challenge and requires a different mindset than training for an athletic event
or focusing on lowering blood sugar. You must stay encouraged even on the days when you don’t see change.

To see consistent weight loss, you should count on at least four days of cardiovascular activity and three to
four days of strength training. The more effort you put into your program, the faster you will see results.
Choose aerobic exercises that you enjoy to make working out more pleasant. If you hate spinning then you’re
really not going to enjoy four hours of spinning class weekly.

People who prefer to exercise alone may choose not to use a gym or to go during off-hours, while others may
seek out the busiest times in order to have the most social contact during exercise. It’s important to choose
what fits you best, not what your mom thinks or what all the magazines are saying. For strength training, plan
to spend time in the weight room at the gym or else purchase your own weights for use at home.

Once you’ve identified activities that fit you, take out your daily planner and assess your schedule to find free
time. Maybe you can do any hour of power-walking a couple of days during the week and take an aerobics
class on the weekend. Figure out what will work best with your schedule but remember to factor in a couple of
free days. One of the most important parts of a fitness routine is flexibility – if your plan isn’t flexible, you won’t
stick with it.

For fitness plans that aimed at training for an event, the best way to start is by figuring out how much time is
left before the event. Ideally this should be at least two months to allow adequate preparation time depending
on your fitness level. If you run on a regular basis and have participated in 5K races, you may want to
challenge yourself by running a 10K. When the distance is doubled, one of the best ways to calculate
preparation time is to double the time frame for training. If you would normally train six weeks for a 5K, train
twelve weeks for a 10K.

Allowing your body to gain strength and endurance gradually is easier on the system than waiting until four
weeks before race day and forcing yourself to run a wildly accelerated training schedule. Perhaps you just
want to increase your aerobic capacity or tone up an area of the body. Improving your body’s performance is
best done slowly to allow yourself enough time to adjust and recover from your workouts. Plan to spend at
least 45 minutes four to five days weekly working on your aerobic endurance or muscle tone. Muscle builds
itself best when it has adequate time to heal, so factor in enough rest days.

In terms of building your aerobic endurance, you should plan to allow eight to twelve weeks for measurable
improvement (though you may be able to tell a difference before then). Body toning, though, can be much
quicker – some areas, such as the legs and buttocks, will respond very quickly and show improvement within
three to four weeks. Solid muscle, however, will take anywhere from six weeks to ten weeks to begin to show.
By taking control of your fitness plan and personalizing it to your own needs, you can make your exercise
routine work twice as well. That means your body will be stronger and leaner in half the time as otherwise.
Having a healthy, beautiful body is what making your fitness schedule is all about.

Tips for a Diabetes Diet – Meal Planning for a Healthy Life

Diet plays an important role in diabetes treatment. Majority of people affected with diabetes are overweight or obese. In fact, your risk of getting
diabetes increases the more weight you put on.

So controlling your diet can be the key to reducing the risk of diabetes as well as improving your symptoms if you are already affected by this
disease people often refer to as “the silent killer.”

A Healthy Choice

Everybody knows that maintaining a good diet is a healthy choice for every person. But for diabetes patients, this statement means something
more significant than the recent fad over healthy living.

For diabetes patients, having a healthy diet means eating in a way that reduces the risk for complications that are commonly associated with their
conditions, including heart disease and stroke.

For them, a healthy diet could mean the difference between die-abetes and live-abetes.

Eating healthy involves eating a wide variety of foods that encompasses the whole diet spectrum of vegetables, whole grains, fruits, non-fat dairy
products, beans, lean meats, poultry, and fish.

No, you do not have to eat all of that, but a little bit of this and that enough to balance the three basic food groups (Go, Grow, and Glow) is what
you should aim for.

Tip #1: Preparing a Meal Plan

When you go on a diabetes diet, the first things you need to do is to prepare a meal plan. This will serve as your guide to how much and what
kinds of food you can choose to eat at meals, and even at snack times if you wish to include that.

Now, be sure that your meal plan fits in with your schedule and eating habits. That way you will not be likely to ruin your diet simply because your
work schedule conflicts with your meal schedule.

Keep in mind your end-goal: To keep your blood glucose in levels that are easy enough to maintain.

In addition to that somewhat myopic diet goal for diabetes, you also want to follow a meal plan that will help you improve your blood pressure and
cholesterol levels as well as keep your weight on track.

All these – blood pressure, cholesterol and weight – are factors that contribute to the worsening of your diabetes symptoms, so controlling them
could very well mean controlling your diabetes.

When preparing a meal plan, be sure to balance uptake and down take – that is, food and exercise, respectively. Additionally, your doctor may
have prescribed you with insulin or oral medications to help you manage your condition.

Take those medications into account as well when you plan your meal plan, making sure that the food is balanced with the drugs. The whole thing
sounds like it’s a lot of work but with a few suggestions from your physician and/or dietician you can start building a meal plan that is best for you
and your condition.

Tip #2: Use the Diabetes Food Pyramid

The Diabetes Food Pyramid, released by the United States Department of Agriculture (USDA) is composed of six food groups (arranged
according to how much you should eat from the least to the most and based on carbohydrate and protein content):

· Fats, sweets, and alcohol

· Milk

· Meat, meat substitutes, and other proteins

· Fruits

· Vegetables

· Grains, beans, and starchy vegetables

Fats, sweets, and alcohol are the one food group that diabetes patients should avoid.

The problem with diabetes involves a certain malfunction in the way our bodies make use of glucose in the blood. It is either there is too much
glucose in our blood because we ate too much food rich in sugar so that the hormone responsible for regulating glucose – insulin – is unable to
cope. Or, our cells are defective so that even though we have enough insulin to handle the job, our cells do not respond.

In order to control the levels of glucose in the blood stream, controlling diabetes diet is important. The intake of fats, sweets, and alcohol and other
generally “unhealthy” foods should be minimized and only for special treats.

As for the rest of the food groups, here are the serving sizes recommended by the American Diabetes Association:

· Meat and Meat Substitutes: 4-6 oz. per day and divided between meals. This is equivalent to ¼ cup cottage cheese, 1 egg, 1 tbsp peanut
butter, or ½ cup tofu.

· Milk: 2-3 servings per day

· Fruit: 2-4 servings per day

· Vegetables: 3-5 servings per day

· Grains and Starches: 6-11 servings per day, equivalent to 1 slice of bread, ¼ of a bagel, or ½ of an English muffin or pita bread.

Use this Diabetes Food Pyramid only as a guide in planning your meals. If you want a more individualized option, consult your dietician.

Tip #3: Draw Lines on Your Plate

Another good way to ensure that you are eating a balanced diet is to draw a line across your plate. It could only be an imaginary line. As you sit
there for a meal, the exercise might even prove to be fun.

The first step, of course, is to imagine that you are drawing a line through the center of your plate. Then, divide one of the halves into two.

Then, fill this section with grains or starchy foods, such as rice, pasta, potatoes, corn, or peas.

The other section should comprise your meat and meat substitute group – meat, fish, poultry, or tofu.

Next, fill half of your plate with non-starchy vegetables. You can place there broccoli, carrots, cucumbers, salad, tomatoes, and cauliflower.

Last, add a glass of milk and a small piece of roll, and eh voila! You are ready to eat.

Tip #4: Reading Food Labels

With food labels, it all comes down to the Nutrition Facts. It’s that list of nutrition information found on the package of foods sold in the grocery
store. Reading food labels can help you make wise choices about the foods you buy. The labels will tell you what ingredients were used, the
amount of calories, and other pertinent information essential to a diabetes patient.

For instance, a typical food label would contain the total amounts per serving for the following nutrients:

· Calories

· Total fat

· Saturated fat

· Cholesterol

· Sodium

· Total carbohydrate

· Fiber

Use the nutrition facts found in food labels to compare similar types of foods and buy the one that contains fewer calories, lower fats, cholesterol,

Pay close attention to free foods like sugar-free gelatin desert, sugar-free ice pops, sugarless gum, diet soft drinks, and sugar-free syrups. Just
because they are called “free” does not mean they are entirely free of calories so don’t be overconfident. Instead, read the label. Most free foods
should have less than 20 calories and 5 grams of carbohydrates per serving.

Another thing, “no-sugar added” means no sugar was added during the manufacture and packaging of the foods. The ingredients do not include
sugar. However, the food may be high in carbohydrates still so be sure to read the label carefully.

Fat-free foods could still mean that they contain lots of carbohydrates. Often, they contain almost the same amount of calories as the foods they
replace so be sure to pay attention to the label. Buying fat-free foods instead of regular foods does not necessarily mean that you are making a
wise choice.

Tip #5: A Word about Sweets

Now, you know that sweets are generally discouraged among diabetes patients. However, having diabetes does not necessarily mean that you
cannot have sweets. Imagine how bad life can be for the sweet tooth with diabetes. But as long as you keep your intake of sweets in moderation,
there is no reason you have to eschew sugar from your life forever. After all, glucose (sugar) is still the most basic source of energy that the body

So sweeten your foods with these following options:

· Sugar and other sweeteners with calories: honey, brown sugar, molasses, fructose, cane sugar, and confectioners sugar

· Reduced calorie sweeteners: erythritol, hydrogenated starch hydrolysates, isomalt, lactitol, maltitol, mannitol, sorbitol, and xylitol

· Low calories sweeteners: ascelfume potassium, aspartame, saccharin, and sucralose

Research has overturned the long standing belief that sugar caused diabetes. The new studies show us that sugar has in fact the same effect on
blood glucose levels as other carbohydrates like bread and potatoes. Based on this discovery, experts agree that a diabetic can now consume
sugar as long as they incorporate it into their meal plan the way they would with any ordinary carbohydrate-containing foods.

Now that you have been pointed to the right direction with these tips to improve your diabetes diet, you can go ahead and live a healthier, fuller
life where nothing – no carb nor sweets – is denied you, as long as you keep it all in moderation.

The Secret of Brown Fat Cells – Brown Fat Cells Aids in Weight Loss

Research currently shows that there are two kinds of fat in our bodies, brown fat and white fat. When we are born
we have a certain amount of brown fat, as well as white fat, in our bodies; however, as we age the amount of brown
fat in the body diminishes and is replaced by white fat.

The reason for this loss of brown fat is not exactly clear. But, we do know that white fat makes us fat. Brown fat, on
the other hand, may prove to be a boon to weight loss by aiding in weight loss because its main purpose is to
regulate body temperature by burning energy and in doing so it regulates fat in our bodies.

This ongoing research is very important because it is no secret that obesity is a national epidemic and causes
misery and poor health for those unfortunate enough to be obese. Obesity leads to heart disease, diabetes, high
cholesterol, and other health problems that plague two thirds of the people in this country.

Obesity rates in the U.S. have more than doubled in the last 30 years and it looks like there is no slowing them
down at present. The health care costs for the future will be astronomical for those of us who are obese.

If it can be determined what happens to the brown fat in our bodies and why it becomes white fat as we age it may
become an important fat fighting tool for all those persons who are over weight and those who are obese. There is
even a theory that researchers hope to test in the future that the injection of brown fat stem cells under the skin
would perhaps cause white fat to burn. It would make brown fat a fat burning tool.

Make no mistake about it, all fat is not bad. Our bodies and most of all our brains need fat to survive. Brown fat is
an exceptional form of tissue that is not stored like white fat, but instead it burns white fat. But, the outcome of
research to date does not mean that making brown fat active will lead to instant easy weight loss for all; especially
because our bodies are wonderful mechanisms that can outsmart all efforts to rid it of white fat. Also, these
proposed studies of injections of brown fat could show that eventually it would damage or skew other bodily systems
and harm our health.

Much more research needs to take place before we know the answers to just how brown fat might somehow assist
in weight loss.

To date, brown fat in sizeable quantities is found only in newborn babies and rodents. As noted above, brown fat
primary activity is regulation of body temperature. And those brown fat cells burn high quantities of sugar which is
the body’s fuel as energy. Also, leaner adults seem to have more of the brown fat deposits than overweight or
obese people.

Currently, we know that as people become older, the body is more efficient at controlling body temperature; and the
theory is that the brown fat accumulations begin to shrink and white fat takes over as we age.

Swedish researchers, using special imaging technology, have discovered that healthy adults store a portion of
brown fat in both the front and the back of the neck. Although this imaging technique has its most significant use
in scanning cancer patients to detect tumor growth, it was noted that there was excess activity of brown fat cells in
those images. The scientists just did not understand what they saw.

We do know that, for some reason, cancer patients and persons with hypothyroidism have more brown fat growth
than other people. This is another reason why adding brown fat injections for fat loss in the future must be more
thoroughly investigated. No one wants to expose obese people to yet other health issues such as cancer or

Now that the brown fat has been identified, the issue is how can it be activated to burn more glucose and to do so
safely in obese people? We know that brown fat is more active in cold. It was proved by volunteers who were
placed in ice baths while being scanned and the scans showed increased brown fat activity. So the mystery has
something to do with temperature of the body as well as age, and overall health.

To make the human body burn bad fat with good fat instead of storing the extra would be an amazing tool against
the obesity epidemic in this country. Wishing for a brown fat bullet for weight control is a very long way away into
the future.

So what can be done at the present to elevate fat burning in our bodies? The answer is to add omega-3 fatty acids
to the diet. Add fatty fish such as mackerel, tuna, sardines or salmon and/or add a natural fish oil supplement to
your routine.

Always check with your primary health care provider before adding any healthy supplement to your diet. It might
interfere with any prescribed medication you are currently taking.