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On a mission! From Not to Hot reality star June Shannon, better known as Mama June, reveals the diet and fitness changes she is implementing into her daily lifestyle to lose 70 pounds in an exclusive interview with In Touch.

Im doing gluten-free and dairy-free as much as possible, the mother of four, 41, shares about her switch-ups. For me, everybody says cut out bread and pasta. Im not a really big bread or pasta person anyway, so thats not a big issue for me.

Outside of that, thats pretty much all that I do. I mean, I barely eat anyways. I was surprised when I actually gained that much weight, June adds.

The Sunshine State resident reveals she faced a setback in her weight loss journey amid the coronavirus quarantine. June admits it was difficult to stay on her grind while focusing on her health and well-being after a stint in rehab with boyfriend Geno Doak for struggles with addiction. In recent weeks, she started exercising outdoors again when possible.

Honestly, because were in South Florida, theyre starting to shut stuff down and theyve been restrictive, she tells In Touch. It just pretty much is being able to walk on the beach or kind of just do my own thing because it is hard, the TV personality explains. Theyre [stricter] down here, especially with the [coronavirus] numbers starting to go up again.

June even opens up about her meal plan and what she likes to eat on a regular basis. I love breakfast, but Im not a big breakfast eater. I dont normally get up [until around] 12 oclock, the Georgia native says. Ill just boil like a bunch of eggs and only eat a boiled egg and then those P3 protein packs, [Geno and I] love. So, Im more of a snacker instead of a full-meal kind of person.

After completing rehab, June and Geno, 45, celebrated moving into a new condo in Fort Pierce, Florida. They also both touched up their appearances together. The Toddlers and Tiaras alum opted to get chin and neck liposuction as well as a new set of veneers. Geno got new veneers of his own and underwent gastric sleeve surgery in addition to getting a lipoma removed from his neck and head.

It looks like 2021 will be an even more transformative year for June and Geno.

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Exclusive: Mama June Reveals Diet and Fitness Changes to Shed 70 Pounds - inTouch Weekly

Habits that fuel a healthy heart. Eat Heart Healthy

Following these nutritional strategies can help you reduce or even eliminate some risk factors, such as reducing total and LDL-cholesterol; lowering blood pressure, blood sugars and triglycerides; and reducing body weight. While most dietary plans tell you what you cant eat (usually your favorite foods!), the most powerful nutrition strategies help you focus on what you can and should eat. In fact, research has shown that adding certain foods to your diet is just as important as cutting back on others.

The American Heart Association and American College of Cardiology Lifestyle Management Guidelines (2013) urge people to eat a healthy diet and decrease saturated fats and trans fats in their diet. Choose monounsaturated and polyunsaturated fats (from olive and canola oils, nuts, seeds, avocados, olives, flaxseed, soy and fatty fish).

Choose seven to nine -A-Day

Aim for a combined seven - nine servings of fruits and vegetables each day provides a variety of antioxidants, b-vitamins, dietary fiber and a host of additional plant chemicals known to help prevent disease.

One serving of fruit includes:

1 medium-sized piece of fresh fruit1/2 medium banana1/2 grapefruit 2 Tbsp dried fruit1/2 cup canned fruit1/2 to 3/4 cup most juices

One serving of vegetables includes:

1/2 cup cooked vegetables1 cup raw or leafy vegetables

Eat a rainbow of colors

Eat a variety of orange carrots and oranges, red peppers, tomatoes, strawberries, raspberries, and peaches, purple plums, green celery, lettuce, and kiwis and yellow peppers and bananas. Choosing a rainbow of colors helps ensure a diverse intake of nutrients.

Increase fruits and vegetables in your diet

*If you have high blood pressure, a diet rich in fruits, vegetables, and grains is recommended [see DASH diet]

As part of a healthy diet, fiber can reduce cholesterol. Dietary fiber is a type of carbohydrate that the body cannot digest. Its found primarily in whole grains, fruits, vegetables and beans. As fiber passes through the body, it affects the way the body digests foods and absorbs nutrients.

A diet rich in fiber has health benefits beyond cholesterol control: it helps control blood sugar, promote regularity, prevent gastrointestinal disease and helps in weight management.

There are two types of dietary fiber: soluble and insoluble. Each has a unique effect on health.

Overall, you should aim for a total intake of 25 or more grams of dietary fiber (soluble and insoluble) each day.

Increase plant sources of protein and start reducing your intake of animal protein. Eating more beef, pork, and chicken with skin, and whole milk cheeses and dairy products means more intake of high amounts of cholesterol and saturated fat, both of which contribute to weight gain and increased risk of heart disease. So start replacing some animal fat meals with meatless meals. There are plenty of palatable nonmeat substitutes that provide good sources of protein but that also provide heart-friendly ingredients such as fiber, vitamins, minerals and antioxidants.

Increase whole grains and limit processed or refined carbohydrate foods (e.g., white bread, white pasta, white rice). Whole grain breads, brown rice, oats, barley, bulgur [a form of whole wheat], quinoa [a grain-like product], whole wheat pasta, whole grain crackers and cereals are called unrefined or whole-grain carbohydrates.

These foods provide more vitamins, minerals, antioxidants and dietary fiber than refined carbohydrates.

Foods such as sweets and sugar sweetened beverages should be limited. You dont have to eliminate them from the menu altogether to derive benefitjust dont make them part of your everyday diet. A couple times a month is better than a couple times a week.

The American Heart Association suggests two three servings per day of dairy. This is good for heart, bone and blood pressure health. Such sources are skim milk or 1% milk, 1% or nonfat yogurt or cottage cheese, and reduced fat cheeses.

Drinking alcohol is not encouraged, but if you do drink in moderation. Moderate alcohol use is defined as no more than one drink per day for women and no more than two drinks per day for men. Alcohol should be avoided with some medical conditions or medications. Talk to your doctor about drinking alcohol.

More Information

When you are trying to follow an eating plan that's good for you, it may help to know how much of a certain kind of food is considered a "serving." The list below offers some examples.

Skipping meals is not recommended. Small, frequent meals and snacks appear to promote weight loss and maintenance and give you an opportunity to consume important nutrients throughout the day. Skipping meals only lowers metabolism and deprives you of key nutrients. Researchers have found that people who balance their calories into four to six small meals each day have lower cholesterol levels., so divide your calories into 4 to 6 smaller meals throughout the day.

A body mass index, or BMI, of 18 to 24.9 is considered ideal. Speak with your physician or registered dietitian to learn how you can maintain or achieve a healthier body mass index. Even a loss of 5 to 10% of your body weight can have a significant impact on your overall heart health. For instance, a 200 lb. female would have to lose only 10 to 20 pounds; a 280 lb. male would have to lose only 14 to 28 pounds.

A healthy diet ALONG WITH exercise improves blood pressure, cholesterol and heart health. Engaging in aerobic exerciseeven brisk walkingfor at least 30 minutes most days of the week, in addition to maintaining an active lifestyle, can have considerable heart-health benefits. Regardless of the exercise regimen you choose, check with your physician before starting one.

Last reviewed by a Cleveland Clinic medical professional on 11/26/2018.

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Heart Healthy Diet - Cleveland Clinic

Overview

Consuming a healthy diet throughout the life-course helps to prevent malnutrition in all its forms as well as a range of noncommunicable diseases (NCDs) and conditions. However, increased production of processed foods, rapid urbanization and changing lifestyles have led to a shift in dietary patterns. People are now consuming more foods high in energy, fats, free sugars and salt/sodium, and many people do not eat enough fruit, vegetables and other dietary fibre such as whole grains.

The exact make-up of a diversified, balanced and healthy diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity), cultural context, locally available foods and dietary customs. However, the basic principles of what constitutes a healthy diet remain the same.

A healthy diet includes the following:

In the first 2 years of a childs life, optimal nutrition fosters healthy growth and improves cognitive development. It also reduces the risk of becoming overweight or obese and developing NCDs later in life.

Advice on a healthy diet for infants and children is similar to that for adults, but the following elements are also important:

Eating at least 400g, or five portions, of fruit and vegetables per day reduces the risk of NCDs (2) and helps to ensure an adequate daily intake of dietary fibre.

Fruit and vegetable intake can be improved by:

Reducing the amount of total fat intake to less than 30% of total energy intake helps to prevent unhealthy weight gain in the adult population (1, 2, 3). Also, the risk of developing NCDs is lowered by:

Fat intake, especially saturated fat and industrially-produced trans-fat intake, can be reduced by:

Most people consume too much sodium through salt (corresponding to consuming an average of 912g of salt per day) and not enough potassium (less than 3.5g). High sodium intake and insufficient potassium intake contribute to high blood pressure, which in turn increases the risk of heart disease and stroke (8, 11).

Reducing salt intake to the recommended level of less than 5 g per day could prevent 1.7million deaths each year (12).

People are often unaware of the amount of salt they consume. In many countries, most salt comes from processed foods (e.g. ready meals; processed meats such as bacon, ham and salami; cheese; and salty snacks) or from foods consumed frequently in large amounts (e.g. bread). Salt is also added to foods during cooking (e.g. bouillon, stock cubes, soy sauce and fish sauce) or at the point of consumption (e.g. table salt).

Salt intake can be reduced by:

Some food manufacturers are reformulating recipes to reduce the sodium content of their products, and people should be encouraged to check nutrition labels to see how much sodium is in a product before purchasing or consuming it.

Potassium can mitigate the negative effects of elevated sodium consumption on blood pressure. Intake of potassium can be increased by consuming fresh fruit and vegetables.

In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake (2, 7). A reduction to less than 5% of total energy intake would provide additional health benefits (7).

Consuming free sugars increases the risk of dental caries (tooth decay). Excess calories from foods and drinks high in free sugars also contribute to unhealthy weight gain, which can lead to overweight and obesity. Recent evidence also shows that free sugars influence blood pressure and serum lipids, and suggests that a reduction in free sugars intake reduces risk factors for cardiovascular diseases (13).

Sugars intake can be reduced by:

Diet evolves over time, being influenced by many social and economic factors that interact in a complex manner to shape individual dietary patterns. These factors include income, food prices (which will affect the availability and affordability of healthy foods), individual preferences and beliefs, cultural traditions, and geographical and environmental aspects (including climate change). Therefore, promoting a healthy food environment including food systems that promote a diversified, balanced and healthy diet requires the involvement of multiple sectors and stakeholders, including government, and the public and private sectors.

Governments have a central role in creating a healthy food environment that enables people to adopt and maintain healthy dietary practices. Effective actions by policy-makers to create a healthy food environment include the following:

The WHO Global Strategy on Diet, Physical Activity and Health (14) was adopted in 2004 by the Health Assembly. The strategy called on governments, WHO, international partners, the private sector and civil society to take action at global, regional and local levels to support healthy diets and physical activity.

In 2010, the Health Assembly endorsed a set of recommendations on the marketing of foods and non-alcoholic beverages to children (15). These recommendations guide countries in designing new policies and improving existing ones to reduce the impact on children of the marketing of foods and non-alcoholic beverages to children. WHO has also developed region-specific tools (such as regional nutrient profile models) that countries can use to implement the marketing recommendations.

In 2012, the Health Assembly adopted a Comprehensive Implementation Plan on Maternal, Infant and Young Child Nutrition and six global nutrition targets to be achieved by 2025, including the reduction of stunting, wasting and overweight in children, the improvement of breastfeeding, and the reduction of anaemia and low birthweight (9).

In 2013, the Health Assembly agreed to nine global voluntary targets for the prevention and control of NCDs. These targets include a halt to the rise in diabetes and obesity, and a 30% relative reduction in the intake of salt by 2025. The Global Action Plan for the Prevention and Control of Noncommunicable Diseases 20132020 (10) provides guidance and policy options for Member States, WHO and other United Nations agencies to achieve the targets.

With many countries now seeing a rapid rise in obesity among infants and children, in May 2014 WHO set up the Commission on Ending Childhood Obesity. In 2016, the Commission proposed a set of recommendations to successfully tackle childhood and adolescent obesity in different contexts around the world (16).

In November 2014, WHO organized, jointly with the Food and Agriculture Organization of the United Nations (FAO), the Second International Conference on Nutrition (ICN2). ICN2 adopted the Rome Declaration on Nutrition (17), and the Framework for Action (18) which recommends a set of policy options and strategies to promote diversified, safe and healthy diets at all stages of life. WHO is helping countries to implement the commitments made at ICN2.

In May 2018, the Health Assembly approved the 13th General Programme of Work (GPW13), which will guide the work of WHO in 20192023 (19). Reduction of salt/sodium intake and elimination of industrially-produced trans-fats from the food supply are identified in GPW13 as part of WHOs priority actions to achieve the aims of ensuring healthy lives and promote well-being for all at all ages. To support Member States in taking necessary actions to eliminate industrially-produced trans-fats, WHO has developed a roadmap for countries (the REPLACE action package) to help accelerate actions (6).

References

(1)Hooper L, Abdelhamid A, Bunn D, Brown T, Summerbell CD, Skeaff CM. Effects of total fat intake on body weight. Cochrane Database Syst Rev. 2015; (8):CD011834.

(2)Diet, nutrition and the prevention of chronic diseases: report of a Joint WHO/FAO Expert Consultation. WHO Technical Report Series, No. 916. Geneva: World Health Organization; 2003.

(3)Fats and fatty acids in human nutrition: report of an expert consultation. FAO Food and Nutrition Paper 91. Rome: Food and Agriculture Organization of the United Nations; 2010.

(4)Nishida C, Uauy R. WHO scientific update on health consequences of trans fatty acids: introduction. Eur J Clin Nutr. 2009; 63 Suppl 2:S14.

(5)Guidelines: Saturated fatty acid and trans-fatty acid intake for adults and children. Geneva: World Health Organization; 2018 (Draft issued for public consultation in May 2018).

(6)REPLACE: An action package to eliminate industrially-produced trans-fatty acids. WHO/NMH/NHD/18.4. Geneva: World Health Organization; 2018.

(7)Guideline: Sugars intake for adults and children. Geneva: World Health Organization; 2015.

(8)Guideline: Sodium intake for adults and children. Geneva: World Health Organization; 2012.

(9)Comprehensive implementation plan on maternal, infant and young child nutrition. Geneva: World Health Organization; 2014.

(10)Global action plan for the prevention and control of NCDs 20132020. Geneva: World Health Organization; 2013.

(11)Guideline: Potassium intake for adults and children. Geneva: World Health Organization; 2012.

(12)Mozaffarian D, Fahimi S, Singh GM, Micha R, Khatibzadeh S, Engell RE et al. Global sodium consumption and death from cardiovascular causes. N Engl J Med. 2014; 371(7):62434.

(13)Te Morenga LA, Howatson A, Jones RM, Mann J. Dietary sugars and cardiometabolic risk: systematic review and meta-analyses of randomized controlled trials of the effects on blood pressure and lipids. AJCN. 2014; 100(1): 6579.

(14)Global strategy on diet, physical activity and health. Geneva: World Health Organization; 2004.

(15)Set of recommendations on the marketing of foods and non-alcoholic beverages to children. Geneva: World Health Organization; 2010.

(16)Report of the Commission on Ending Childhood Obesity. Geneva: World Health Organization; 2016.

(17)Rome Declaration on Nutrition. Second International Conference on Nutrition. Rome: Food and Agriculture Organization of the United Nations/World Health Organization; 2014.

(18)Framework for Action. Second International Conference on Nutrition. Rome: Food and Agriculture Organization of the United Nations/World Health Organization; 2014.

(19)Thirteenth general programme of work, 20192023. Geneva: World Health Organization; 2018.

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Healthy diet - World Health Organization

Co-authored by:

Master's Degree, Nutrition, University of Tennessee Knoxville

This article was co-authored by Claudia Carberry, RD, MS. Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010. This article has been viewed 429,460 times.

Co-authors: 66

Updated: April 15, 2020

Views:429,460

To diet properly, limit the number of calories you take in, but always eat at least 1200 calories a day to ensure your body gets the nutrients it needs. To avoid feeling hungry all day, fill up on foods that are high in fiber, like whole wheat and leafy green vegetables, as well as lean proteins, like fish and chicken. Avoid eating sweets or junk food thats full of empty calories, and try to eat as many different colors of food as possible, since this is a great way to make sure you are getting a variety of nutrients and vitamins. Read on for advice from our dietary reviewer on how to include exercise with your healthy diet!

Read more:
How to Diet Properly (with Pictures) - wikiHow

In this section:

Nutrition and physical activity are important parts of a healthy lifestyle when you have diabetes. Along with other benefits, following a healthy meal plan and being active can help you keep your blood glucose level, also called blood sugar, in your target range. To manage your blood glucose, you need to balance what you eat and drink with physical activity and diabetes medicine, if you take any. What you choose to eat, how much you eat, and when you eat are all important in keeping your blood glucose level in the range that your health care team recommends.

Becoming more active and making changes in what you eat and drink can seem challenging at first. You may find it easier to start with small changes and get help from your family, friends, and health care team.

Eating well and being physically active most days of the week can help you

You may worry that having diabetes means going without foods you enjoy. The good news is that you can still eat your favorite foods, but you might need to eat smaller portions or enjoy them less often. Your health care team will help create a diabetes meal plan for you that meets your needs and likes.

The key to eating with diabetes is to eat a variety of healthy foods from all food groups, in the amounts your meal plan outlines.

The food groups are

Learn more about the food groups at the U.S. Department of Agricultures (USDA) ChooseMyPlate.gov.

Eat foods with heart-healthy fats, which mainly come from these foods:

Use oils when cooking food instead of butter, cream, shortening, lard, or stick margarine.

Foods and drinks to limit include

Drink water instead of sweetened beverages. Consider using a sugar substitute in your coffee or tea.

If you drink alcohol, drink moderatelyno more than one drink a day if youre a woman or two drinks a day if youre a man. If you use insulin or diabetes medicines that increase the amount of insulin your body makes, alcohol can make your blood glucose level drop too low. This is especially true if you havent eaten in a while. Its best to eat some food when you drink alcohol.

Some people with diabetes need to eat at about the same time each day. Others can be more flexible with the timing of their meals. Depending on your diabetes medicines or type of insulin, you may need to eat the same amount of carbohydrates at the same time each day. If you take mealtime insulin, your eating schedule can be more flexible.

If you use certain diabetes medicines or insulin and you skip or delay a meal, your blood glucose level can drop too low. Ask your health care team when you should eat and whether you should eat before and after physical activity.

Eating the right amount of food will also help you manage your blood glucose level and your weight. Your health care team can help you figure out how much food and how many calories you should eat each day.

If you are overweight or have obesity, work with your health care team to create a weight-loss plan.

The Body Weight Planner can help you tailor your calorie and physical activity plans to reach and maintain your goal weight.

To lose weight, you need to eat fewer calories and replace less healthy foods with foods lower in calories, fat, and sugar.

If you have diabetes, are overweight or obese, and are planning to have a baby, you should try to lose any excess weight before you become pregnant. Learn more about planning for pregnancy if you have diabetes.

Two common ways to help you plan how much to eat if you have diabetes are the plate method and carbohydrate counting, also called carb counting. Check with your health care team about the method thats best for you.

The plate method helps you control your portion sizes. You dont need to count calories. The plate method shows the amount of each food group you should eat. This method works best for lunch and dinner.

Use a 9-inch plate. Put nonstarchy vegetables on half of the plate; a meat or other protein on one-fourth of the plate; and a grain or other starch on the last one-fourth. Starches include starchy vegetables such as corn and peas. You also may eat a small bowl of fruit or a piece of fruit, and drink a small glass of milk as included in your meal plan.

You can find many different combinations of food and more details about using the plate method from the American Diabetes Associations Create Your Plate.

Your daily eating plan also may include small snacks between meals.

Carbohydrate counting involves keeping track of the amount of carbohydrates you eat and drink each day. Because carbohydrates turn into glucose in your body, they affect your blood glucose level more than other foods do. Carb counting can help you manage your blood glucose level. If you take insulin, counting carbohydrates can help you know how much insulin to take.

Carbohydrate counting is a meal planning tool for people with diabetes who take insulin, but not all people with diabetes need to count carbohydrates. Your health care team can help you create a personal eating plan that will best meet your needs.

The amount of carbohydrates in foods is measured in grams. To count carbohydrate grams in what you eat, youll need to

Most carbohydrates come from starches, fruits, milk, and sweets. Try to limit carbohydrates with added sugars or those with refined grains, such as white bread and white rice. Instead, eat carbohydrates from fruit, vegetables, whole grains, beans, and low-fat or nonfat milk.

In addition to using the plate method and carb counting, you may want to visit a registered dietitian (RD) for medical nutrition therapy.

Medical nutrition therapy is a service provided by an RD to create personal eating plans based on your needs and likes. For people with diabetes, medical nutrition therapy has been shown to improve diabetes management. Medicare pays for medical nutrition therapy for people with diabetes If you have insurance other than Medicare, ask if it covers medical nutrition therapy for diabetes.

No clear proof exists that taking dietary supplements such as vitamins, minerals, herbs, or spices can help manage diabetes.1 You may need supplements if you cannot get enough vitamins and minerals from foods. Talk with your health care provider before you take any dietary supplement since some can cause side effects or affect how your medicines work.2

Physical activity is an important part of managing your blood glucose level and staying healthy. Being active has many health benefits.

Physical activity

If you are overweight, combining physical activity with a reduced-calorie eating plan can lead to even more benefits. In the Look AHEAD: Action for Health in Diabetes study,1 overweight adults with type 2 diabetes who ate less and moved more had greater long-term health benefits compared to those who didnt make these changes. These benefits included improved cholesterol levels, less sleep apnea, and being able to move around more easily.

Even small amounts of physical activity can help. Experts suggest that you aim for at least 30 minutes of moderate or vigorous physical activity 5 days of the week.3 Moderate activity feels somewhat hard, and vigorous activity is intense and feels hard. If you want to lose weight or maintain weight loss, you may need to do 60 minutes or more of physical activity 5 days of the week.3

Be patient. It may take a few weeks of physical activity before you see changes in your health.

Be sure to drink water before, during, and after exercise to stay well hydrated. The following are some other tips for safe physical activity when you have diabetes.

Talk with your health care team before you start a new physical activity routine, especially if you have other health problems. Your health care team will tell you a target range for your blood glucose level and suggest how you can be active safely.

Your health care team also can help you decide the best time of day for you to do physical activity based on your daily schedule, meal plan, and diabetes medicines. If you take insulin, you need to balance the activity that you do with your insulin doses and meals so you dont get low blood glucose.

Because physical activity lowers your blood glucose, you should protect yourself against low blood glucose levels, also called hypoglycemia. You are most likely to have hypoglycemia if you take insulin or certain other diabetes medicines, such as a sulfonylurea. Hypoglycemia also can occur after a long intense workout or if you have skipped a meal before being active. Hypoglycemia can happen during or up to 24 hours after physical activity.

Planning is key to preventing hypoglycemia. For instance, if you take insulin, your health care provider might suggest you take less insulin or eat a small snack with carbohydrates before, during, or after physical activity, especially intense activity.4

You may need to check your blood glucose level before, during, and right after you are physically active.

If you have type 1 diabetes, avoid vigorous physical activity when you have ketones in your blood or urine. Ketones are chemicals your body might make when your blood glucose level is too high, a condition called hyperglycemia, and your insulin level is too low. If you are physically active when you have ketones in your blood or urine, your blood glucose level may go even higher. Ask your health care team what level of ketones are dangerous for you and how to test for them.Ketones are uncommon in people with type 2 diabetes.

People with diabetes may have problems with their feet because of poor blood flow and nerve damage that can result from high blood glucose levels. To help prevent foot problems, you should wear comfortable, supportive shoes and take care of your feet before, during, and after physical activity.

Most kinds of physical activity can help you take care of your diabetes. Certain activities may be unsafe for some people, such as those with low vision or nerve damage to their feet. Ask your health care team what physical activities are safe for you. Many people choose walking with friends or family members for their activity.

Doing different types of physical activity each week will give you the most health benefits. Mixing it up also helps reduce boredom and lower your chance of getting hurt. Try these options for physical activity.

If you have been inactive or you are trying a new activity, start slowly, with 5 to 10 minutes a day. Then add a little more time each week. Increase daily activity by spending less time in front of a TV or other screen. Try these simple ways to add physical activities in your life each day:

If you are sitting for a long time, such as working at a desk or watching TV, do some light activity for 3 minutes or more every half hour.5 Light activities include

Aerobic exercise is activity that makes your heart beat faster and makes you breathe harder. You should aim for doing aerobic exercise for 30 minutes a day most days of the week. You do not have to do all the activity at one time. You can split up these minutes into a few times throughout the day.

To get the most out of your activity, exercise at a moderate to vigorous level. Try

Talk with your health care team about how to warm up and cool down before and after you exercise.

Strength training is a light or moderate physical activity that builds muscle and helps keep your bones healthy. Strength training is important for both men and women. When you have more muscle and less body fat, youll burn more calories. Burning more calories can help you lose and keep off extra weight.

You can do strength training with hand weights, elastic bands, or weight machines. Try to do strength training two to three times a week. Start with a light weight. Slowly increase the size of your weights as your muscles become stronger.

Stretching exercises are light or moderate physical activity. When you stretch, you increase your flexibility, lower your stress, and help prevent sore muscles.

You can choose from many types of stretching exercises. Yoga is a type of stretching that focuses on your breathing and helps you relax. Even if you have problems moving or balancing, certain types of yoga can help. For instance, chair yoga has stretches you can do when sitting in a chair or holding onto a chair while standing. Your health care team can suggest whether yoga is right for you.

[1] American Diabetes Association. Foundations of care and comprehensive medical evaluation. Diabetes Care. 2016;39(suppl 1):S26 (Table 3.3).

[2] National Institutes of Health, Office of Dietary Supplements. Dietary supplements: what you need to know.ods.od.nih.gov/HealthInformation/DS_WhatYouNeedToKnow.aspx. Reviewed June 17, 2011. Accessed June 21, 2016.

[3] U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion. Physical Activity Guidelines for Americans, 2nd edition.Washington, DC: U.S. Department of Health and Human Services; 2018. https://health.gov/paguidelines/second-edition/. Updated January 14, 2019. Accessed January 14, 2019.

[4] Yardley JE, Sigal RJ. Exercise strategies for hypoglycemia prevention in individuals with type 1 diabetes. Diabetes Spectrum. 2015;28(1):3238.

[5] Colberg SR, Sigal RJ, Yardley JE, et al. Physical activity/exercise and diabetes: a position statement of the American Diabetes Association. Diabetes Care. 2016;39(11):20652079.

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Diabetes Diet, Eating, & Physical Activity | NIDDK

"Our dietary choices remain our most powerful ally in remaining healthy and combating disease. In Keto Diet, Dr. Josh Axe explores the emerging science that is converging around both the threat of carbohydrates and sugar as well as the powerfully salubrious benefits of a diet that augments our utilization of fat, and specifically ketones, to power our physiology. And beyond providing an in-depth exploration of this exciting science, Keto Diet provides the user-friendly tools that will allow every reader the chance to implement changes to regain and safeguard their health."David Perlmutter, MD, #1 New York Times bestselling author of Grain Brain

"If you're looking to lose weight, balance insulin, and boost your brain health, this book can change your life. Dr. Axe lays out a simple plan for following the Keto Diet the right way: by eating only nutrient-dense foods, like healthy fats, vegetables, herbs, and spices. If you're ready for a health breakthrough, this is the book for you."Amy Myers, MD, author of The Thyroid Connection and The Autoimmune Solution

"Keto Diet is a proven way to balance insulin, reduce inflammation and change your health forever. In his book Dr. Axe busts all of the common Keto myths and teaches you how to do the Ketogenic diet the right way."Dr. Mark Hyman, New York Times bestselling author of Food

"Backed by science and Dr. Axe's own experience with patients, Keto Diet masterfully explains how setting your metabolism to the way humans functioned in ancient times reverses chronic diseases of today. Dr Axe's interest in health started with his mom getting sick, which gave him powerful motivation. It is obvious in his work that this pure, original intention is very much alive. I trust Dr. Axe as a source of information without reservation, and I highly recommend his book to anyone interested in getting healthy."-Alejandro Junger, MD, author of Clean

Dr. Josh Axe, DNM, DC, CNS, is the founder of the world's #1 most visited natural health website, DrAxe.com. He is also the bestselling author of Eat Dirt, and the co-founder of Ancient Nutrition supplement company. Dr. Axe appears regularly on the Dr. Oz Show and has written for Shape, PopSugar, HuffPost, Men's Health, Forbes, Business Insider, Muscle & Fitness Hers, and Well+Good.

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Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones ...

If you've recently thought about trying a new diet to shed some pounds, the keto diet is probably the first thing that's come to mind. The idea of maintaining ketosis has taken over the weight loss space ever since celebrities like Kourtney Kardashian and Halle Berry touted the keto diet in years past, pushing an extremely high-fat (and nearly zero-carb!) diet plan to the forefront of the discussion. Being curious about the keto diet is only natural, because c'mon: There are very few other diets where copious amounts of bacon and cheese are on the menu.

Simply listing the different ingredients you can and can't eat while working your way through the keto diet won't explain how exactly it works. The diet's main principle is maintaining ketosis, a metabolic state that pushes your body to burn fat for daily fuel rather than glucose sourced from carbohydrates. Originally designed to help patients fight epilepsy, the keto diet supposedly guides you into ketosis by eliminating some significant food groups that you normally interact with every daymainly, items containing sugars and carbohydrates, as these don't allow your metabolism to use fat as a main energy source.

Sugar and carbohydrates do not sound like they're part of a healthy meal to most but in reality, they can be found in some pretty nutritious items you'll have to cut out of your diet entirely. It's why nutritionists and health experts may be critical of the keto diet, especially since deprivation requires tons of willpower that might be counterintuitive to your needs. While the keto diet could result in serious weight loss for those who can stick to the diet's plan, if you know you simply can't give up bread or fruits, it's okay Stefani Sassos, MS, RD, CDN, a registered dietitian within the Good Housekeeping Institute, says that the Mediterranean diet or 'flexitarian' meal plans could also help you lose weight in the long run.

If you've seen a friend transform their body while on the keto diet, read up on what it entails below before you take a swing at achieving ketosis. Like all diets, Sassos points out that the keto program doesn't guarantee sustained weight loss (in fact, some people report ballooning in weight afterwards) and that you should discuss any long term diet changes with your healthcare provider.

Get ready for a whole lot of fat, some protein, and just about zero carbs throughout your day. Keto-approved fridges and pantries include plenty of meat, seafood, dairy, eggs, nuts, fats and oils, and some veggies that grow above ground.

It's a pretty exhaustive list, and probably includes some of your favorites: Bread, rice, pasta, fruit, corn, potatoes, beans, baked goods, sweets, juice, and beer all get the axe. Basically, you have to avoid most sugars and starches. Whole grains like oatmeal don't even make the cut!

If you're tempted to go keto, consult with your doctor before embarking on any extreme weight loss plan. While the ketogenic diet can include some healthful foods (we're all about broccoli), many others get nixed (bye, bananas and sweet potatoes).

*With additional reporting by Caroline Picard.

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Can eating a specific food or following a particular diet help prevent or delay dementia caused by Alzheimers disease? Many studies suggest that what we eat affects the aging brains ability to think and remember. These findings have led to research on general eating patterns and whether they might make a difference.

The Mediterranean diet, the related MIND diet (which includes elements designed to lower blood pressure), and other healthy eating patterns have been associated with cognitive benefits in studies, though the evidence is not as strong as it is for other interventions like physical activity, blood pressure and cognitive training. Currently, researchers are more rigorously testing these diets to see if they can prevent or delay Alzheimers disease or age-related cognitive decline.

Changes in the brain can occur years before the first symptoms of Alzheimer's appear. These early brain changes suggest a possible window of opportunity to prevent or delay dementia symptoms. Scientists are looking at many possible ways to do this, including drugs, lifestyle changes and combinations of these interventions. Unlike other risk factors for Alzheimers that we cant change, such as age and genetics, people can control lifestyle choices such as diet, exercise and cognitive training.

How could what we eat affect our brains? Its possible that eating a certain diet affects biological mechanisms, such as oxidative stress and inflammation, that underlie Alzheimers. Or perhaps diet works indirectly by affecting other Alzheimers risk factors, such as diabetes, obesity and heart disease. A new avenue of research focuses on the relationship between gut microbes tiny organisms in the digestive system and aging-related processes that lead to Alzheimers.

One diet that shows some promising evidence is the Mediterranean diet, which emphasizes fruits, vegetables, whole grains, legumes, fish, and other seafood; unsaturated fats such as olive oils; and low amounts of red meat, eggs, and sweets. A variation of this, called MIND (MediterraneanDASH Intervention for Neurodegenerative Delay) incorporates the DASH (Dietary Approaches to Stop Hypertension) diet, which has been shown to lower high blood pressure, a risk factor for Alzheimers disease.

The MIND diet focuses on plant-based foods linked to dementia prevention. It encourages eating from 10 healthy food groups:

The MIND diet limits servings of red meat, sweets, cheese, butter/margarine and fast/fried food.

*Be careful about how much alcohol you drink. How the body handles alcohol can change with age. Learn more about alcohol and older adults.

Some, but not all, observational studies those in which individuals are observed or certain outcomes are measured, without treatment have shown that the Mediterranean diet is associated with a lower risk for dementia. These studies compared cognitively normal people who ate a Mediterranean diet with those who ate a Western-style diet, which contains more red meat, saturated fats and sugar.

Evidence supporting the MIND diet comes from observational studies of more than 900 dementia-free older adults, which found that closely following the MIND diet was associated with a reduced risk of Alzheimers disease and a slower rate of cognitive decline.

Not all studies have shown a link between eating well and a boost in cognition. Overall, the evidence suggests, but does not prove, that following a Mediterranean or similar diet might help reduce the risk for Alzheimers dementia or slow cognitive decline. To find out more, scientists supported by NIA and other organizations are conducting clinical trialsconsidered the gold standard of medical proofto shed more light on any cause and effect. (See a list of trials currently recruiting participants at the end of this article.)

While scientists arent sure yet why the Mediterranean diet might help the brain, its effect on improving cardiovascular health might in turn reduce dementia risk. Two recent studies suggest that, as part of this diet, eating fish may be the strongest factor influencing higher cognitive function and slower cognitive decline. In contrast, the typical Western diet increases cardiovascular disease risk, possibly contributing to faster brain aging.

In addition, the Mediterranean diet might increase specific nutrients that may protect the brain through anti-inflammatory and antioxidant properties. It may also inhibit beta-amyloid deposits, which are found in the brains of people with Alzheimers or improve cellular metabolism in ways that protect against the disease.

Studies that observed changes in thinking of people who ate the Mediterranean or MIND diet suggest it might help the brain. For example:

Many foods blueberries, leafy greens, and curcumin (found in the spice turmeric), to name a few have been studied for their potential cognitive benefit. These foods were thought to have anti-inflammatory, antioxidant or other properties that might help protect the brain. So far, there is no evidence that eating or avoiding a specific food can prevent Alzheimers disease or age-related cognitive decline.

But scientists continue to look for clues. One study, based on older adults reports of their eating habits, found that eating a daily serving of leafy green vegetables such as spinach and kale was associated with slower age-related cognitive decline, perhaps due to the neuroprotective effects of certain nutrients. Research has also shown that eating a diet that includes regular fish consumption is associated with higher cognitive function and slower cognitive decline with age. Another recent study, in mice, found that consuming a lot of salt increased levels of the protein tau, found in the brains of people with Alzheimers, and caused cognitive impairment.

Observational studies and clinical trials have looked at many over-the-counter vitamins and dietary supplements, including vitamins B and E and gingko biloba, to prevent Alzheimers disease or cognitive decline. The idea is that these dietary add-ons might attack oxidative damage or inflammation, protect nerve cells, or influence other biological processes involved in Alzheimers.

Despite early findings of possible benefits for brain health, no vitamin or supplement has been proven to work in people. Overall, evidence is weak as many studies were too small or too short to be conclusive.

Take DHA (docosahexaenoic acid) for example. Studies in mice showed that this omega-3 fatty acid, found in salmon and certain other fish, reduced beta-amyloid plaques, a hallmark of Alzheimers. However, clinical trials in humans have had mixed results. In a study of 485 older adults with age-related cognitive decline, those who took a DHA supplement daily for 24 weeks showed improved learning and memory, compared to those who took a placebo. Another study of 4,000 older adults conducted primarily to study eye disease concluded that taking omega-3 supplements, alone or with other supplements, did not slow cognitive decline.

At this time, no vitamin or supplement is recommended for preventing Alzheimers or cognitive decline. Although widely available from drugstores and on the internet, many of these have not been tested for their effects on thinking. Their safety and effectiveness are largely unknown, and they may interact with other medications. (Note: A deficiency in vitamin B12 or folate may cause memory problems that are reversible with proper treatment.)

For more information, visit the National Center for Complementary and Integrative Health and the U.S. Food and Drug Administration.

Researchers are learning how the biochemical processes of food intake and digestion interact with changes in the brain. They are finding that the gut microbiome the community of viruses, bacteria and other microbes in the digestive system may influence the onset and progression of Alzheimers disease.

Studies in mice and humans show that the composition of the gut microbiome in Alzheimers and mild cognitive impairment is different from that in cognitively normal beings.

Changes in the gut microbiome as people age have been linked to disruptions in the immune system, persistent inflammation and chronic diseases, including neurological disorders such as Alzheimers. Researchers are exploring how these changes are related to each other and to brain changes related to Alzheimers, including neurodegeneration and the accumulation of toxic proteins beta-amyloid and tau.

Identifying the good and bad gut microbes associated with Alzheimers could help scientists learn more about the biology of the disease and develop a new way to predict and potentially treat it.

The idea of Alzheimers as a metabolic disease that affects the brain, and Alzheimers markers such as glucose metabolism, have led scientists in various directions. Besides the Mediterranean diet and its variations, they are looking at other diets as well as individual foods and nutrients.

For example, the ketogenic diet is a high-fat, low-carbohydrate diet that prompts the production of ketones, chemicals that help brain cells work. Studies show that this diet may affect gut bacteria in distinctive ways in people with and without cognitive impairment, and may help brain cells better use energy, improving their overall function.

Researchers are seeking answers to these questions:

These clinical trials are recruiting participants to test dietary interventions:

To learn more or to find a trial near you, visit NIAs Clinical Trials Finder.

NIA Alzheimers and related Dementias Education and Referral (ADEAR) Center800-438-4380 (toll-free)adear@nia.nih.govwww.nia.nih.gov/alzheimersThe National Institute on Agings ADEAR Center offers information and free print publications about Alzheimers disease and related dementias for families, caregivers, and health professionals. ADEAR Center staff answer telephone, email, and written requests and make referrals to local and national resources.

This content is provided by the National Institute on Aging (NIA), part of the National Institutes of Health. NIA scientists and other experts review this content to ensure that it is accurate, authoritative, and up to date.

Content reviewed:November 27, 2019

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Obesity is a major health concern among people across the globe. Obesity is associated to higher incidence of heart risks, diabetes, high blood pressure and more. As per the World Health Organisation, obesity has nearly tripled world-wide since 1975. "Obesity has reached epidemic proportions globally, with at least 2.8 million people dying each year as a result of being overweight or obese," read a report by WHO. Hence, experts often suggest a balanced lifestyle and healthy eating to promote healthy body weight.

While you may find a number of diet regimes for weight loss from around the world, a new study has found that including high-protein meals in your everyday diet may help burn excess fat more efficiently. Conducted by researchers at University of Alberta, findings were published in The American Journal of Clinical Nutrition. As per the journal, the researchers compared the impact of a high-protein total diet replacement to that of a typical North American diet on key components of energy metabolism.

"Considering the prevalence of obesity worldwide and its impact on health, it's not surprising nutritional strategies such as total diet replacements and high-protein diets are becoming increasingly popular as weight management strategies; however, research around these topics has not kept pace with their growth in popularity," stated Lead author, Camila Oliveira, a doctoral student at the University of Alberta.

The small-scale research was conducted on a group of healthy adults, aged between 18 and 35. One group was given high-protein diet with 35 percent carbs, 40 percent protein and 25 percent fat; and the second group was fed with a diet that consisted of 55 percent carbs, 15 percent protein and 30 percent fats. However, both the groups were given same amount of calorie in their respective diets. It was found that high-protein meal led to increased fat oxidation and "negative fat balance".

Speaking about the same, Dr. Carla Prado, Professor, University of Alberta and the study's principal investigator, explained, "Although these results are restricted to a specific population of healthy, normal-weight adults, they can help nutrition scientists and healthcare providers better understand the real physiological effects of a high-protein total diet replacement in humans."

"In our opinion, it is imperative to first understand the physiological impact of a high-protein total diet replacement in a healthy population group so that the effects are better translated in individuals with obesity and its related comorbidities," Prado added.

Considering these factors, we bring you a list of high-protein food ingredients that can help you whip up protein-packed meal for your weight loss diet. Read on.

Also Read:Obesity Diet: What To Eat And Avoid To Manage Obesity

-Mushroom

-Dal (Moong, Masoor, Arhar etc)

-Chicken

-Eggs (especially egg white)

-Spinach

-Green peas

-Brocolli

-Rajma, Chana (legumes)

-Whole grains (oats, ragi, millet, barley etc)

Include these food ingredients in your everyday diet for a healthy living.

Eat healthy, stay fit!

(Note: These food suggestions are not part of the study)

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9NEWS Nutritionist Regina Topelson says a plant-based diet has many health benefits.

DENVER November is World Vegan Month, and vegan diets were a popular trend in 2019, but its not as important to identify as vegan or vegetarian as it is to eat a mostly plant-based diet.

Eating plant-based, as in the case of a Mediterranean diet, which was voted the healthiest diet in the world among health professionals, has many benefits.

Fiber

Plants contain fiber which is not only important in keeping you regular, but lowers your cholesterol. Fiber keeps your gut healthy and favors beneficial bacteria in your microbiome. The result is a stronger immune system because 70% of your immune system is in the gut, and decreased anxiety with sufficient production of happy and calm neurotransmitters like dopamine and serotonin.

Potassium

We also know that plant-based diets are high in potassium which helps to lower blood pressure. A real benefit when you think about the fact that heart disease is our number one killer in the United States. Which can be both silent and deadly, meaning your first symptom could be your last.

Diabesity

A plant-based diet helps control diabesity. It helps you control your weight and reduce risk of diabetes.

In short, a plant-based diet can not only add years to your life, but more importantly add life to your years.

Regina Topelson is a Registered Dietitian Nutritionist in private practice in Greenwood Village, a promoter or healthy eating and living, and member of the American College of Lifestyle Medicine. Find out more at lifewell-lived.com.

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