
Senators to Dr. Oz: Stop Promising Weight-Loss Miracles

15 EASY TIPS TO GET MOVING AND BURN CALORIES
It’s time to kick-start your weight loss and fat-burning power with some activities of daily living! Don’t think of it as “Exercise” – think of it as “Moving more”! (Tip continues below)
1. Take the stairs instead of the elevator. 2. Park car farther away from your destination. 3. Get off bus or train one stop earlier and walk. 4. Walk up and down escalators. 5. Walk to a co-worker's office instead of emailing. 6. Convert coffee breaks into walking breaks. 7. Pace while talking on the phone (using cordless phone or long handset cord). 8. Take a walk while waiting at the airport or for an appointment. 9. Walk to do your errands instead of drive. 10. When unloading groceries, carry one bag at a time into the house. 11. Walk your child to school. 12. Hide your television remote control. 13. Work in your garden (mowing, raking, weeding, digging, etc). 14. Wash the car yourself instead going to the car wash. 15. Do your own housework (scrubbing, mopping, dusting, polishing, etc). Print off this list and try to do at least two or three of these every day this week. Don’t forget to enter them into your exercise tracker! |
4 FITNESS TIPS FOR THE BUSIEST OF US
You may have the best intentions to exercise regularly, rain or shine, but more than likely life can get in the way and put a damper on your routine. (Tip continues below)
3. Increase accountability. Buddying up with a friend, taking a class or working with a personal trainer are ways you can increase accountability and the likelihood that you will follow through with your program. I recently started working with a personal trainer and found myself to be energized by having someone else checking up on me, making sure I don’t give up and continuing to challenge myself in new ways. If you have a birthday or special event coming up, ask for a gift certificate to a personal trainer. You may be surprised how much more motivated you can be when accountable to someone else. 4. Break a sweat at home. For those busy times when you can’t get to the health club, you need to have some easy ways to get fit at home. Jumping rope, using hand weights or exercise bands or finding fun exercise videotapes or DVD’s are some examples that work well for my patients. If home responsibilities are getting in your way, consider sharing babysitting responsibilities with neighbors or friends so that you can get the time you need to go for a jog, do some yoga or just take a long, warm bath and re-charge your batteries. I hope these four tips will give you new ideas for boosting your fitness, even when life is hectic. |
Diabetic Diet

What is it ?
Diabetes is a disorder where the level of sugar (glucose) in the blood is raised above normal. There are two types of diabetes. In type 1 (insulin dependent diabetes) insulin injections are essential. Type 2 (non-insulin dependent diabetes can be controlled either by diet alone or with additional tablets, although some patients require insulin. Diet is of utmost importance for both types.
What is it used for ?
The main aim of the diet is to try and keep your blood sugar level as near normal as possible. In this way the risks of any of the long-term problems of diabetes are reduced. The benefits of good control are seen in the eyes, nerves and kidneys. Diet also influences the condition of the main arteries which supply blood to heart muscle and the brain. Getting the balance of foods correct can therefore reduce the risk of heart attack and stroke. In diabetes, diet is one of the positive things which you can personally influence. All it takes is for you to make a few simple lifestyle changes.
How does it work ?
Are there foods that I can eat that will not affect my blood sugar? The main groups of foods that you can eat without worrying are vegetables and fruit. In fact, their vitamins may help protect your heart. Within this food group, pulse vegetables such as lentils, black-eyed beans, chick peas, moong beans, haricot beans, butter beans, red kidney beans and even baked beans can actually reduce the amount of sugar in the blood if you eat them regularly. Eat as much fruit as possible, too. Try and become used to having fruit for your snacks or when feeling hungry rather than nibbling on things like biscuits that have a high fat content. Drinks such as water, soda water, tea and coffee without sugar, and sugar free squash and diet drinks are all fine. Feel free to use artificial sweeteners, if you need them. You should not be afraid to eat starchy foods. Bread, breakfast cereal, potatoes, rice, pasta, green banana, yam and chapatti, should form the main basis of your meals. Some of these starchy foods seem to help control the blood sugar. You should try and eat these foods as regularly as possible. All types of fish are very good for you, and there is evidence to suggest that oily fish such as mackerel, sardines, pilchards, salmon and herring benefit your heart. Why cut down on fat? Probably the most important thing you should do is to try to cut down on your fat and oil intake. One of the major aims of the diet is to reduce the risk of heart disease. Animal fats and oils are bad for your heart, since they lead to hardening of the arteries (arteriosclerosis). If a check of your blood fat levels shows high values of cholesterol, such fat restriction will be even more important: you may need fat-lowering tablets as well. Fat is also very high in energy. Reducing your use of fats and oils will help you lose weight.
What foods are high in fat? There are the visible fats that you can see in or on foods, such as cooking oils. These include all the vegetable oils, ghee, lard, butter, margarine, meat fat and dripping. There are also the foods that have hidden fats such as biscuits. In general you should try and cut down on fried foods and snacks such as samosas, and high fat foods that come from "take-aways". You should try and remove the fat from your meat, and use less butter, margarine and ghee in your food. Try a low fat spread instead. Try and encourage your family to move from using full fat milk to a lower fat milk, such as semi-skimmed or skimmed milk and reduce the amount of cheese that you eat. Make yoghurt using skimmed milk or buy low fat types. Cream and chocolate covered biscuits and cakes should only be eaten on special occasions, as should pies and pasties. Which foods should I avoid completely? There are no hard and fast rules. You should attempt to reduce the amount of sugar in your diet, particularly if you are overweight. If you must eat foods which are high in sugar, such as sugar itself, chocolates, sweets, jams and honey, cakes and puddings, tinned fruit in syrup, ordinary squashes and fizzy drinks such as colas, Lucozade, then try and have them together with other foods. In general it is better for your overall health and diabetic control if you can avoid sugar and sweet foods.
What does the diet involve ?
There are six important points to consider. FIRSTLY, if you are overweight, then losing even a small amount can have a dramatic effect in reducing your blood sugar level. You may even notice an effect on your blood glucose level just from beginning to diet; before there is even any weight loss. SECONDLY, it is important to eat regularly. At a minimum this means breakfast, lunch and your evening meal. Some people who are having insulin need snacks between meals: check with your doctor or dietitian on this point. Without the snacks the blood sugar may fall to very low levels in between the main meals. A bed-time snack is essential for everybody who takes insulin: it reduces the risk of a low blood sugar attack (hypo) at night. In general, for people with insulin-dependent diabetes eating more frequently improves blood sugar control. In non-insulin dependent diabetes, snacks tend to make you put on weight. Your dietitian will advise you whether a bed-time snack is needed. THIRDLY, eat more fibre-rich foods oats, beans, dahl and pulses can help control your blood sugar, lower the blood fat levels and give you more regular bowel movements too. FOURTHLY, try to include vegetables and fresh fruit at each of your meals this is important in trying to protect your heart. FIFTHLY, cutting down the fat in your food will help protect your heart. Cutting down on the amount of sugar you eat will make your blood sugar easier to control. Also cut down on your salt intake. This will help if you have a tendency to high blood pressure. Cut down on any alcoholic drinks. They give you calories which you do not need. Drinking alcohol on an empty stomach can also make you prone to hypos. LASTLY, do not cut down on starchy foods such as bread, chapatti, rice, pasta and potatoes. Many people believe that if you have diabetes, you should eat less of these foods. That is not the case, you should carry on enjoying these foods in the amounts you currently eat them. Remember; if you are on insulin, you should always carry some sugar lumps or Dextrosol with you, in case of a hypo .
What to watch out for …
Although all these principles are important, it is understood that you will need to "let go" occasionally. A party or celebration can be enjoyed by you as well! If you do eat more on occasions and you are taking insulin, do remember to raise the dose. Your doctor, nurse or dietitian will advise on how much you may need to give.
What if not followed ?
Damage is more likely to occur to the eyes, kidneys, nerves and heart and arteries generally. Never hesitate to contact your dietitian: he or she is there to help you.
Diabetic Diet

What is it ?
Diabetes is a disorder where the level of sugar (glucose) in the blood is raised above normal. There are two types of diabetes. In type 1 (insulin dependent diabetes) insulin injections are essential. Type 2 (non-insulin dependent diabetes can be controlled either by diet alone or with additional tablets, although some patients require insulin. Diet is of utmost importance for both types.
What is it used for ?
The main aim of the diet is to try and keep your blood sugar level as near normal as possible. In this way the risks of any of the long-term problems of diabetes are reduced. The benefits of good control are seen in the eyes, nerves and kidneys. Diet also influences the condition of the main arteries which supply blood to heart muscle and the brain. Getting the balance of foods correct can therefore reduce the risk of heart attack and stroke. In diabetes, diet is one of the positive things which you can personally influence. All it takes is for you to make a few simple lifestyle changes.
How does it work ?
Are there foods that I can eat that will not affect my blood sugar? The main groups of foods that you can eat without worrying are vegetables and fruit. In fact, their vitamins may help protect your heart. Within this food group, pulse vegetables such as lentils, black-eyed beans, chick peas, moong beans, haricot beans, butter beans, red kidney beans and even baked beans can actually reduce the amount of sugar in the blood if you eat them regularly. Eat as much fruit as possible, too. Try and become used to having fruit for your snacks or when feeling hungry rather than nibbling on things like biscuits that have a high fat content. Drinks such as water, soda water, tea and coffee without sugar, and sugar free squash and diet drinks are all fine. Feel free to use artificial sweeteners, if you need them. You should not be afraid to eat starchy foods. Bread, breakfast cereal, potatoes, rice, pasta, green banana, yam and chapatti, should form the main basis of your meals. Some of these starchy foods seem to help control the blood sugar. You should try and eat these foods as regularly as possible. All types of fish are very good for you, and there is evidence to suggest that oily fish such as mackerel, sardines, pilchards, salmon and herring benefit your heart. Why cut down on fat? Probably the most important thing you should do is to try to cut down on your fat and oil intake. One of the major aims of the diet is to reduce the risk of heart disease. Animal fats and oils are bad for your heart, since they lead to hardening of the arteries (arteriosclerosis). If a check of your blood fat levels shows high values of cholesterol, such fat restriction will be even more important: you may need fat-lowering tablets as well. Fat is also very high in energy. Reducing your use of fats and oils will help you lose weight.
What foods are high in fat? There are the visible fats that you can see in or on foods, such as cooking oils. These include all the vegetable oils, ghee, lard, butter, margarine, meat fat and dripping. There are also the foods that have hidden fats such as biscuits. In general you should try and cut down on fried foods and snacks such as samosas, and high fat foods that come from "take-aways". You should try and remove the fat from your meat, and use less butter, margarine and ghee in your food. Try a low fat spread instead. Try and encourage your family to move from using full fat milk to a lower fat milk, such as semi-skimmed or skimmed milk and reduce the amount of cheese that you eat. Make yoghurt using skimmed milk or buy low fat types. Cream and chocolate covered biscuits and cakes should only be eaten on special occasions, as should pies and pasties. Which foods should I avoid completely? There are no hard and fast rules. You should attempt to reduce the amount of sugar in your diet, particularly if you are overweight. If you must eat foods which are high in sugar, such as sugar itself, chocolates, sweets, jams and honey, cakes and puddings, tinned fruit in syrup, ordinary squashes and fizzy drinks such as colas, Lucozade, then try and have them together with other foods. In general it is better for your overall health and diabetic control if you can avoid sugar and sweet foods.
What does the diet involve ?
There are six important points to consider. FIRSTLY, if you are overweight, then losing even a small amount can have a dramatic effect in reducing your blood sugar level. You may even notice an effect on your blood glucose level just from beginning to diet; before there is even any weight loss. SECONDLY, it is important to eat regularly. At a minimum this means breakfast, lunch and your evening meal. Some people who are having insulin need snacks between meals: check with your doctor or dietitian on this point. Without the snacks the blood sugar may fall to very low levels in between the main meals. A bed-time snack is essential for everybody who takes insulin: it reduces the risk of a low blood sugar attack (hypo) at night. In general, for people with insulin-dependent diabetes eating more frequently improves blood sugar control. In non-insulin dependent diabetes, snacks tend to make you put on weight. Your dietitian will advise you whether a bed-time snack is needed. THIRDLY, eat more fibre-rich foods oats, beans, dahl and pulses can help control your blood sugar, lower the blood fat levels and give you more regular bowel movements too. FOURTHLY, try to include vegetables and fresh fruit at each of your meals this is important in trying to protect your heart. FIFTHLY, cutting down the fat in your food will help protect your heart. Cutting down on the amount of sugar you eat will make your blood sugar easier to control. Also cut down on your salt intake. This will help if you have a tendency to high blood pressure. Cut down on any alcoholic drinks. They give you calories which you do not need. Drinking alcohol on an empty stomach can also make you prone to hypos. LASTLY, do not cut down on starchy foods such as bread, chapatti, rice, pasta and potatoes. Many people believe that if you have diabetes, you should eat less of these foods. That is not the case, you should carry on enjoying these foods in the amounts you currently eat them. Remember; if you are on insulin, you should always carry some sugar lumps or Dextrosol with you, in case of a hypo .
What to watch out for …
Although all these principles are important, it is understood that you will need to "let go" occasionally. A party or celebration can be enjoyed by you as well! If you do eat more on occasions and you are taking insulin, do remember to raise the dose. Your doctor, nurse or dietitian will advise on how much you may need to give.
What if not followed ?
Damage is more likely to occur to the eyes, kidneys, nerves and heart and arteries generally. Never hesitate to contact your dietitian: he or she is there to help you.
A Balanced Diet
A balanced diet must contain carbohydrate, protein, fat, vitamins, mineral salts and fibre. It must contain these things in the correct proportions.
Carbohydrates are the most important source of energy. They contain the elements Carbon, Hydrogen and Oxygen. The first part of the name "carbo-" means that they contain Carbon. The second part of the name "-hydr-" means that they contain Hydrogen. The third part of the name "-ate-" means that they contain Oxygen. In all carbohydrates the ratio of Hydrogen atoms to Oxygen atoms is 2:1 just like water. We obtain most of our carbohydrate in the form of starch. This is found in potato, rice, spaghetti, yams, bread and cereals. Our digestive system turns all this starch into another carbohydrate called glucose. Glucose is carried around the body in the blood and is used by our tissues as a source of energy. (See my pages on respiration and balanced chemical equations.) Any glucose in our food is absorbed without the need for digestion. We also get some of our carbohydrate in the form of sucrose; this is the sugar which we put in our tea and coffee (three heaped spoonfuls for me!). Both sucrose and glucose are sugars, but sucrose molecules are too big to get into the blood, so the digestive system turns it into glucose. When we use glucose in tissue respiration we need Oxygen. This process produces Carbon Dioxide and water and releases energy for other processes. Now try my starch test in the Virtual Laboratory Proteins are required for growth and repair. Proteins contain Carbon, Hydrogen, Oxygen, Nitrogen and sometimes Sulphur. Proteins are very large molecules, so they cannot get directly into our blood; they must be turned into amino-acids by the digestive system. There are over 20 different amino-acids. Our bodies can turn the amino-acids back into protein. When our cells do this they have to put the amino-acids together in the correct order. There are many millions of possible combinations or sequences of amino-acids; it is our DNA which contains the information about how to make proteins. Our cells get their amino-acids from the blood. Now try my Biuret test in the Virtual Laboratory Proteins can also be used as a source of energy. When excess amino-acids are removed from the body the Nitrogen is excreted as a chemical called urea. The liver makes urea and the kidney puts the urea into our urine. Like carbohydrates, fats contain the elements Carbon, Hydrogen and Oxygen. Fats are used as a source of energy: they are also stored beneath the skin helping to insulate us against the cold. Do not think that by avoiding fat in your diet you will stay thin and elegant! If you eat too much carbohydrate and protein, you will convert some of it into fat, so you will put on weight. You must balance the amount of energy containing foods with the amount of energy that you use when you take exercise. You must have some fat in your diet because it contains fat soluble vitamins. Vitamins are only required in very small quantities. There is no chemical similarity between these chemicals; the similarity between them is entirely biological.
These are also needed in small quantities, but we need more of these than we need of vitamins.
We do not // can not digest cellulose. This is a carbohydrate used by plants to make their cell walls. It is also called roughage. If you do not eat foods materials which contain fibre you might end up with problems of the colon and rectum. The muscles of you digestive system mix food with the digestive juices and push food along the intestines by peristalsis; if there is no fibre in your diet these movements cannot work properly. You must have carbohydrate, protein, fat, vitamins, minerals salts and fibre in the correct proportions. If there is not enough protein, you will not be able to grow properly and you will not be able to repair yourself i.e. wounds will not heal properly. If you do not have enough energy containing foods you will feel very tired, you will not have enough energy. If you have too much energy containing foods you will become overweight. If you think that you are overweight you might try taking more exercise to "burn off" some of the excess food which you ate at you last meal. |
Pregnancy Low Sodium Diet
During pregnancy, a low sodium diet may be required for some women who are holding extra water in their bodies. This condition is called pregnancy-induced hypertension, and can be very dangerous to the mother and the baby. In many cases, a low sodium diet is recommended to help relieve the condition. Sodium, or salt, as it is more commonly called, causes the body to retain water, which in turn increases blood pressure.
If you have been placed on a low sodium diet during your pregnancy, or if you just want to improve your health before or after pregnancy by following a low sodium diet, then read on for some indispensable clues to following your low sodium diet!
The first step to compliance with a low sodium diet is to analyze what your usual diet contains. For at least 24 hours, write down everything that you drink and eat, as well as the sodium content of these foods. Ideally, you should be under the sodium limit that your doctor has given you. Under 1,200 mg of salt is considered to be a low sodium diet, in or out of pregnancy.
Chances are that you ate much more sodium that was recommended. In or out of pregnancy, most people do not naturally follow a low sodium diet. We tend to eat a variety of high sodium foods, some of which do not even taste salty! A good place to start for your pregnancy low sodium diet is to try not to eat fast food. Fast food is inherently salty; fast food may be some of the saltiest food on the planet!
Another huge source of sodium in the diet is from processed foods. Processed foods include most of the foods that come packaged in boxes, cans, or bags. Many people eat exclusively processed foods throughout the day; this does not help them to stay on their pregnancy low sodium diet.
To decrease your overall intake of sodium throughout the day, focus on eating fresh foods instead of packaged foods. Fresh fruits and vegetables are fantastic, low sodium options that are good for you and your baby. If you fill half of your plate with fruits and vegetables before you eat other foods, chances are that you will have much less room for all of the high sodium foods that you used to put on your plate.
The next simple step to follow your pregnancy low sodium diet is to avoid adding extra salt to foods. Try a sodium-free seasoning mix like Mrs. Dash, and pile on the flavor!
A few small changes can help you to have a healthy pregnancy! A low sodium diet will help you to lower your blood pressure to a healthy level.
Soup Diet Basic Recipe and Variations
Soup Diet Basic Recipe and Variations
Our recipe for the Basic Soup yields such a large quantity -- to make sure you have enough to enjoy all week -- that it calls for a 12-quart stockpot for preparation. If you don't have one, not to worry -- the ingredients divide easily in half and the soup can be prepared in 2 large saucepans or Dutch ovens, depending on what you have in your kitchen cabinet.
Prep: 20 minutes
Cook: 50 minutes
Makes: 28 cups
- 1 lb. carrots, sliced
- 3 med. onions (1 1/2 lbs.), chopped (4 c.)
- 4 lg. stalks celery, sliced
- 2 lg. cloves garlic, crushed with press
- 2 cans (28 oz. each) whole tomatoes in juice
- 1/2 sm. head green cabbage (1 lb.) thinly sliced (6 c.)
- 3/4 lb. green beans, trimmed and each cut into thirds
- 1 can (48 to 49 oz.) chicken broth
- 6 c. water
- Salt and pepper
- 3 med. zucchini (1 1/4 lbs.), sliced into half-moons
- 2 bags (6 oz. each) baby spinach leaves
2. Add tomatoes with their liquid, breaking up tomatoes with side of spoon. Add cabbage, green beans, broth, water, 1 teaspoon salt, and 1/4 teaspoon ground black pepper; heat to boiling over high heat, stirring occasionally.
Coffee People, Donut Shop K-Cups for Keurig Brewers (Pack of 50)
3. Reduce heat to low; cover and simmer 10 minutes, stirring occasionally. Increase heat to high; stir in zucchini and spinach and heat to boiling. Reduce heat to low; cover and simmer 10 minutes or until all vegetables are tender.
Each cup: About 45 calories, 2 g protein, 9 g carbohydrate, 1 g total fat (0 g saturated), 4 g fiber, 0 mg cholesterol, 410 mg sodium.

