Good Lifestyle

Sorry, Mary Poppins; A spoonful of sugar can help the medicine go down "in the most enjoyable", but if you swallow too much sugar, you may find yourself with health complications that worsen because of your high sugar intake. An example of it isType 2 diabetes.

Nowadded the sugar alone is not the only thing that can lead a person with type 2 diabetes,Studies have suggested a link between the high added sugar consumption and high fructose corn syrup and the development of obesity and type 2 diabetes. A study, in particular, a 10-year review of diabetes rates from 175 countries published in the journalPlunge, found that diabetes rates have increased as levels of sugar in the food supply of the population have increased and decreased when the availability of sugar has come down.

There is certainly no sugar shortage in the American regime. The average person consumes about 20 teaspoons added sugars added every day, resulting in more than 66 pounds of sugar per person every year. (The American Heart Association Recommends no more than 6 teaspoons added sugar added per day for women and 9 tea teaspoon.)

The added sugars are particularly dangerous because they let us fear more. Research shows that excess sugar causes changes in people's brainssimilar to those in people addicted to drugs and alcohol. And the more you eat, the more weight you gain.

The good news is that the rupture of the addictive sugar grip is one of the best ways oflosing weight and avoid type 2. diabetes in aLarge long-term studyPeople at risk of type 2 diabetes who have lost only 7% of their body weight by eating fewer calories and exercising 150 minutes a week have reduced their risk of developing the 60% disease, depending on the centers control and prevention of diseases. In addition, participants aged 60 and over saw a risk reduction of 71%.

"Researchers even say to just 5% of your body weight, about eight pounds for a 175-pound woman, improve health," saidJeff csatari, author of14 days without sugar. "Then you start to steal the benefits as soon as you start cutting added sugars. "

You can start now with 20 ways very easy to reduce your risk of diabetes. And for more, here'sWhat happens to your body when you drink a smoothie every day.

Jump on a ladder and calculate a goal weight by determining the amount you need to lose to reduce your risk of diabetes in two or more. Find your weight and multiply it by 7% (0.07). That's how many books you have to lose (if you've been directed to lose weight by your doctor). Subtract this from your current weight to get your goal weight. Example: current weight = 200 pounds. 200 x 0.07 = 14 pounds to lose. 200 pounds - 14 pounds = 186 pounds (goal weight).

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Humans are not good for estimating how much they eat. "Almost everyone consumes more than they think," says Dietitian approvedMartha McKittrick, a certified diabetes educator in New York. The only way to know with certainty is to keep a track with paper and a pencil or an application. Try it for a day. It will be an opening experience of the eyes to learn where most of your calories come and that many sugars are added. "Just saving what you eat will make you eat less," says McKittrick.

If you discharge five spoons of sugar or a pile of hazelnut sweetener ejaches in your morningCoffee, You drink candies, no coffee. Learn to love the flavor of unsweetened coffee. "I used to be a" lightweight sugar "guy when I ordered," said Csatari. "I started eliminating a sugar package every three days. In a week and a half, I drank black coffee and I loved it. Your taste buds adapt. "

Make a habit of sprinkling cinnamon on your coffee ground before brewing or adding a shake or two cinnamon to hot yogurt and cereals. A 2003 study in the newspaperDiabetic treatments I have shown that cinnamon could cause muscle and hepatic cells to respond more effectively to insulin, which helped you improve the balance of blood glucose and weight loss. Further studies suggest that only 1/2 cinnamon teaspoon per day for 20 days is enough to improve and reduce blood glucose up to 20%.

Here are three easy ways to reducecrab at lunch:
1. Try aopen-faced sandwich. High stack with vegetables; You will not miss the extra slice.
2. Wrap a turkey hamburger in bibb lettuce leaves.
3. Roll deli roasted beef slices in Swiss cheese slices.

RELATED: These are the easy and home recipes that help you lose weight.

The variety can be the spice of life, but it may not be so good when you try to lose weight. A study at the University of Texas Health Science Center in 2015 found that people who ate a more diversified food tended to have larger circumferences than people whose meal plans were simpler. Call it the "buffet" effect. Think about the last time you eaten in a buffet. Have you filled your plate once with a reasonable amount of food, or have you returned a few times to sample a little bit of everything? Simplify your diet not only can help cut calories, but it can also help you eat healthier foods. Find a low sugar cereal that you like and you stick to it. Choose the healthiest sandwich on the menu you like and make easy control every time.

Can not live without bread? Reduce the impact of bread on your blood glucose by choosing the right bread and advocating the right. Toast that contains two grams of fibers or more, likeEzekiel 4: 9 spray. Slaty the toast with cheese cottage Cashier packed with protein and a half-cup of blackberries for 4 additional grams of fiber. The fiber and protein combo will keep hungry at the bay and keep the blood glucose.

Start a meal with grapefruit. Citrus fruits are a good source of soluble fiber, which can reduce the hormonal fat storage insulin, promote weight loss and stabilize blood glucose. In a study by the Scripps Clinic in San Diego, researchers say that overweight people eaten half of a grapefruit before each meal losing an average of 3.5 pounds over 12 weeks. To get the benefits of grapefruit, you have to eat pulp and mellow, soft and fibrous skin between fruit and skin. The skin also contains a lot of fiber. After having washed the grapefruit, zest the peel and sprinkle it with vinitigrettes, marinades, bakery products and iced tea.

Most people overestimate the number of calories they burn during the exercise, explainsJim Cotta, former force and packaging coach for Los Angeles Lakers and author ofMen's health war. "The best way to know how many calories you burn is to wear a cardiac monitor that calculates burned calories or house your workouts in a system like myfitnesspal," he says.

To prevent you from eating too much when you dine in a restaurant, orderHummus and pitas Share with the table. A study in the newspaperObesity found that people who have eaten a single day of gandbanzo beans (aka chickpeas), which form the basis ofhummus, stated that he felt 31% more complete than those who have not eaten chickpeas. Packed with fibers and proteins, Garbanzos fills you and decompose slowly, then you will probably eat less during your main meal.

Boil a dozen eggs Sunday night for a week of inexpensive snacks and portable. The hard eggs are easy to cook in advance and are rich in the best quality, the highest quality protein, recommends you to Chicago Dietitian.Christine M. Palumbo.

Search in theEuropean clinical nutrition newspaper showed that vinegar taken before or after a high glucidity meal reduces blood glucose. The content of acetic acid in the vinegar deactivates an enzyme called amylase which transforms the starch into sugar. The vinegar also stimulates the sensitivity of the body to insulin. But make sure you use white orapple cider vinegar. The balsamic vines tend to contain more sugar.

Cleanliness is next to the powder. KeepClean and clean cuisine leads to a healthier (and fewer ants) diet, according to a newspaper studyEnvironment and behavior. The researchers say that people who have disorder cooking counters scattered with smart bags, cookie boxes and cereal boxes tended to consume 40% more calories than people with row kitchens.

Combining two exercises that operate different muscle groups in a movement save training and increase calorie burn. Try this total-body combo, squat cup with pulse, cotta's bookMen's health war. Take one end of a dumbbell with both hands and hold it vertically to your chest. Your feet must be separated to the shoulder, the toes pointing slightly outward. Push your hips back and bend your knees as if you are sitting on a chair until your thighs are parallel with the floor. Pause and push the dumbbell in front of you so that your arms are parallel to the ground when they are completely extended. Bring back the weight to your chest and standing. He is a representative. Make 6 to 8 and repeat for two other sets.

You can turboot the nutrition profile of the same jarréPasta sauce While reducing the impact of spaghetti on your blood glucose with a little documentation. Cut the broccoli rich in fiber and red pepper and zaper in a microwave for 20 seconds. Then empty the vegetables in the heating of the pasta sauce on the stove. Add beans or peas too.

If you like crunchy snacks, celery can not be beaten, "I love soaking celery sticks in fresh natural peanut butter," says Csatari. "It's my afternoon snack." Celery has a high water content, so it's a large low calorie food, and it is rich in a powerful anti-diabetes nutrient called vitamin K. Studies suggest that vitamin K can improve your insulin sensitivity, What helped you with metabolism blood glucose more efficiently.

When buying a grocery packaged power supply, check the nutrition labels for the sugar content. You can often find a less sweet exchange on the same shelf. For example, let's say you pick up fishing yogurt and you catch the original yoplait harvest fishery. A quick glance on the nutrition brand shows you that it contains 20 grams of sugars and 27 grams of carbohydrates. Now enter the yogurt of raspberry and Siggi apples and compare: it does not contain added sugars and only 4 total grams of natural sugars and 7 grams of carbohydrates. Shopping comparison takes just a second but can have a huge impact on your efforts to reduce sugars added in your diet.

Water is. This is the cheapest and easiest way to improve your health and lose weight. A study of 3,615 people led by theFrench National Research InstituteI found that people who drink very little water, a few glasses every day, were more likely to develop abnormally high blood glucose. Shoot at least 17 ounces more than you drink now. The researchers found that people who drank this amount of water or more per day were 28% less likely to develop high blood glucose than those that have less drunk. Keep a glass of ice water with you at your desk. Sip of him constantly.

You do this by passing more time to go shopping for fresh products and less time in the food alleys packaged by the grocery store. "The best thing to do for your belly is to give up processed food," says trainerMark Langowski. A study in the newspaperFood Nutrition Research I noticed that our bodies burn only 50% as many calories digesting processed foods as they make real food. "So, it's like eating twice as much, even if the calories are the same!" said Langowski.

The next time your expanded family gathers for dinner, ask the large part of his health. Knowing the history of your parents' health and grandparents is a powerful weapon against type 2 diabetes because it can tilt you to be more likely to be more sensitive to the height of blood glucose. In a study involving more than 8,000 people published in the newspaperDiabetesResearchers have discovered that people with a family history of diabetes had an increased risk of 26% of predicted development, the precursor of the disease. Knowing your level of risk can make you more vigilant to cut the added sugars of your diet and lose weight.