Quite simply, to lose weight and improve your condition, you have to eat less, eat more often, and eat better.
Here are some simple steps to take:
1. Plan your meals.
It's the best way we know of to stick to healthy eating goals. Use the weekly meal planners in the personal planner, and give preference to chicken, fish, and bean-based dishes.
2. Eat more often.
The best approach for diabetes is to eat three moderate-sized meals (including breakfast!) and two healthy snacks a day.
3. Eat five servings of vegetables a day.
By eating more vegetables, you'll automatically eat more fiber and less fat. And vegetables are full of disease-fighting compounds. One serving is 1/2 cup canned or cooked vegetables or 1 cup raw vegetables.
4. Eat four servings of fruit a day.
A serving of fruit is one piece of whole fruit, 1/2 cup cooked or canned fruit, or 1 cup raw fruit. Have fruit with breakfast and as snacks.
5. Switch to whole grains.
Whole grains such as whole wheat bread and brown rice contain fiber, which blunts the rise of blood sugar. Aim for 3-6 servings a day. A serving is 1 slice whole wheat bread or 1/2 cup brown rice or whole wheat pasta.
6. Calcium-rich foods.
They facilitate weight loss. Aim to get 2-3 servings a day of low-fat calcium foods such as milk, yogurt, and cheese. A serving is 1 cup milk or yogurt or 1 1/2 ounces non processed cheese.
7. Eat beans 3-5 times a week.
Beans are loaded with fiber, especially soluble fiber, which lowers cholesterol.
8. Focus on "good fats."
While saturated fats (the kind found in red meat, butter, and ice cream) contribute to insulin resistance, "good" fats help stabilize your blood sugar. Favour fish over red meat and olive or canola oil over butter.
9. Watch your portion sizes.
Keep in mind that a main-dish serving of meat is only the size of a deck of cards, and pasta and cereal should be kept to less than 1 cup.
While allergies of one sort or another are common, so are misconceptions about allergies. Here are some of the most common.
1. “I can’t take any antibiotics - I’m allergic to them all.”
Allergic reactions to medications are common, and antibiotics are among the biggest culprits for provoking allergic reactions. And if you are allergic to an antibiotic, it is common to “cross-react” with an agent that is chemically similar or a member of the same family. For example, if you are allergic to penicillin, there’s a chance you will also have a reaction to amoxicillin (a close relative) or even Keflex (a more distant relative) because parts of their chemical structure are similar.
However, it is unusual to be allergic to more than one or two types (or families) of antibiotics, because different types are chemically unrelated. For example, having an allergy to penicillin does not generally increase your chances of being allergic to sulfa-containing antibiotics (such as Bactrim). Knowing your specific allergy history is important because antibiotics can be very helpful - even life-saving - for bacterial infections, and you’d like to be able to take the most useful ones when needed.
Another source of confusion is separating out a non-allergic side effect of a medicine from a true allergy. Having an upset stomach while taking erythromycin is probably not an allergic reaction, but having a rash probably is. While it does not always matter - if you have a bad side effect or a bad allergy, you’d like to avoid the medicine in any event - the distinction between a side effect and a true allergy is sometimes important to make.
For example, if you have stomach upset with erythromycin, a closely related medicine, such as clarithromycin might be well-tolerated; but if you had trouble breathing after taking erythromycin, it might actually be dangerous to take clarithromycin. And in some situations, a doctor might recommend a medicine even if there have been side effects in the past (though rarely if a severe allergic reaction was experienced). The difference between a mild allergic reaction and a nonallergic side effect could determine the best way to get around the problem: An allergic reaction might be overcome with “desensitization,” a technique in which a person takes tiny doses of the medication with a gradual increase in dose over time. This would be unlikely to work well if the problem was a side effect of the medication such as diarrhea; for that sort of nonallergic side effect, it might be worth tolerating the symptoms for a short time or treating it separately (for example, with loperamide, or Imodium).
If you are the one with the allergic reaction or other side effect, you’d like to avoid that medication in the future. For this reason, let your doctors know what medicines you have taken in the past that caused problems, but be sure to mention what the problem was so that true medication allergies can be distinguished from side effects.
2. “I’m allergic to so many foods, I really have to watch what I eat.”
Food allergies do occur and are important to those who have serious reactions to specific foods. But the problem is not as common as you might think. Surveys suggest that 40 percent of adults report a food allergy, but when investigated, only about 1 percent to 2 percent of adults are truly allergic. A slightly higher rate is observed among children, but still only about 5 percent of the total population has significant food allergies.
The faulty assumption of food allergy probably relates to the failure to distinguish a nonallergic side effect from true allergy, just as described above for drug allergies. As an example, lactose intolerance is a remarkably common condition that makes people unable to digest lactose-containing foods, such as dairy products. If they do eat or drink these foods, gas, bloating, cramping and diarrhea may follow. They may mistakenly believe they are allergic, but the problem is actually due to an inherited deficiency in the ability to produce lactase, the enzyme needed to digest lactose.
Another reason that food allergies are reported more often than is the case is that two commonly occurring events (gastrointestinal symptoms and eating) are mistakenly linked to one another in an effort to explain the course of events. For example, if you eat an unusually rich dinner at a fancy restaurant and the next day you develop diarrhea, it may seem logical to blame one of the foods you ate. In fact, you may notice you are repulsed by the thought of eating that food again - the associations we make can be strong, even when made in error. In fact, the symptoms could just as easily have been caused by the lunch or snack you had before the fancy dinner, the midnight snack, or a coincidental viral infection. While a food allergy is always possible, it is not as common as many people assume.
3. “We have to get a dog that doesn’t shed because my sister is allergic.”
As illogical as it may seem, people who are allergic to animals are usually reacting to the skin or even saliva of the pet, not the fur. So, a short-haired pet or one that does not shed does not necessarily make a better housemate for the allergic person. Petting a short-haired dog can cause just as much trouble if you are unlucky enough to be allergic.
4. “My allergies are awful these days. I’d better stay inside.”
While pollen, grass, and other plant-borne allergens are common causes of seasonal allergies, there’s also a reasonable chance that your home is the source of your allergies - and they may only get worse by staying indoors. For example, dust mites are common in bedding, mold tends to grow around the edges of windows, and many bathroom detergents and cleansers provoke allergic reactions after inhalation or with contact. Fortunately, there is much you can do to prevent these problems:
Use gloves when cleaning the bathroom and rinse cleaning agents thoroughly.
Use antifungal cleaners where mold tends to collect.
Wash all bedding in hot water regularly to kill dust mites. Other measures include use of chemical treatment of carpets and furniture, use of a dehumidifier and air conditioner, use of furniture made primarily of wood rather than stuffing, avoidance of wall-to-wall carpet and feather or down pillows.
These simple measures can reduce the chances that you’ll be sneezing because of something in your home.
The Bottom Line
As a first step in combating allergy, most experts in allergic disease will recommend avoiding exposure to whatever triggers your allergies. But, to do that you must identify those triggers and understand your condition. Taking medications for allergies will not help if your symptoms are due to something else. Likewise, avoiding pollen won’t help if you are allergic to mold. If you can figure out what sets off your allergies and you can easily avoid it, you may not need to take any medications to improve the situation. If your allergies are a mystery to you and the simple remedies fail (such as avoidance or over-the-counter medications), it may be time to see your health-care provider or an allergy specialist. Even people who understand the difference between allergy myth and fact sometimes need help to breathe easily.
Smelly feet (foot odor; malodorous; bromhidrosis) can be embarrassing and uncomfortable. Fortunately, there are a number of things that can be done to help.
Cause of smelly feet
Feet can smell as the foot sweats and its trapped inside footwear. It is the interaction of these two factors along with bacteria that cause the smell. Feet have more sweat glands than any other part of the body, so they can sweat profusely which can not evaporate (like it can on the hands) due to being enclosed in footwear. The bacteria produce isovaleric acid which is what causes the odor.
A number of conditions can increase the chance for smelly feet, such as a sweaty foot (hyperhidrosis), stress, some drugs and hormonal changes.
Preventing smelly feet
It is relatively easy to control most cases of smelly feet by taking number of preventative steps:
Good foot hygiene to reduce bacteria to low levels is the first place to start: • Bathe your feet daily in lukewarm water with a mild soap and dry thoroughly, especially between the toes. • Change your socks at least once a day (change your shoes as well if you do sweat a lot). • Dust your feet frequently with a foot powder (always wipe beteen the toes to remove excess moisture, so that it does not 'clog' between the toes). Wear thick, soft socks to help absorb the moisture. Natural fibre socks such as wool or cotton and other absorbent materials are better. Avoid the use of nylon socks or plastic shoes - wear shoes that are made of leather, canvas, mesh or other materials that let the feet breathe. Its is best not to wear the same pair of shoes two days in a row - they need time to dry out. Remove the innersoles from to help with the drying.
Treatment of smelly feet
If the preventative measures above for foot odor do not help, then further investigations by a health professional and more aggressive management may be indicated.
Stronger medications (eg aluminum chloride hexahydrate 20% solution) may be prescribed. This needs to be applied to the foot every night.
Electric-current devices that pass a small electrical current through the skin can effectively diminish perspiration for several weeks.
In the most very severe cases, a surgeon can cut a nerve that controls the sweating.
Parents usually have the best intentions when it comes to making sure their kids are growing up healthy. But it can be a challenge, especially with a picky eater or a child who prefers video games to playing outdoors. The reality is that exhausted and overworked parents often end up making food choices based on convenience—serving the meal that's most appealing, not necessarily the most nutritious, or offering it in front of a TV. Such habits take a toll.
Last year, the International Obesity Task Force estimated that more than 35 percent of American children ages 6 to 17 exceeded their ideal body weight, which can lead to serious long-term health problems like heart disease and diabetes, as well as depression and low self-esteem. Good health choices can also go a long way—not just toward physical health, but mental health and intellectual success, too. Researchers at the Medical College of Georgia found last year that kids who play vigorously for 20 to 40 minutes actually do better in school and are happier.
Want to make sure you're on track? NEWSWEEK asked some youth fitness experts for the six biggest mistakes to avoid if you want to keep your kids healthy and happy.
1. You Are Where You Eat.
It actually does matter where your kids have their meals or snacks. If they eat in front of a TV or computer screen, studies show, the brain can be too distracted to know when the stomach is full, which can lead to overeating. Sitting down at the kitchen table as a family, which is not only best to avoid overeating but offers a chance for real family time.
2. Too Much Screen Time.
It's no secret that kids have loads more energy than their parents, but when they're allowed to play hours of video games or watch TV for too long, it becomes harder for their bodies to adapt to doing something active.
The American Academy of Pediatrics recommends that kids under age 2 have no screen time, and that kids older than 2 watch no more than 1 to 2 hours a day of TV. A study published last month in the Archives of Pediatrics & Adolescent Medicine found that cutting kids' TV and computer time by half reduced the amount of food they ate and helped them lose weight.
Researchers said they believed the drop was related to reduced exposure to ads for unhealthy fast foods and beverages. So encourage outdoor playtime with organized sports or tossing or kicking a ball around in a park or in the yard. By sprinkling exercise sessions into the family's weekend schedule, you're building the framework for an active lifestyle.
3. Eye Candy.
Most kids test new foods with their eyes, meaning that if it doesn't look delicious, exciting, or as popular as what other kids are eating, they won't even give it a try. Fitness consultant Debi Pillarella suggests the "two bite, all right" technique. When introducing new nutritious foods, she tells her kids they don't have to eat the whole portion: just try two bites before giving a thumbs up or down. You may be surprised how many "yeahs" you'll get.
4. Junk in the Cupboard.
Snacks are a must for any youngster coming home after a day at school. But after dropping their backpacks, they're likely to raid the cupboards first for something that's ready-made and satisfying. So be attentive to the kinds of foods you keep on hand. Left to their own devices, kids will often go for snacks that are high in sugar or salt, like candy or potato chips, if they're available.
Instead, consider preparing healthier alternatives like slicing up cheese, carrots or strawberries or other fresh fruit, says Bryant. Pack them in Tupperware containers and place them prominently in the front of the cupboard or in the fridge, so that they're easy to find. And make sure the kids don't fill up on snacks and spoil their appetite for a good, healthy dinner.
5. Prepackaged Meals.
Making your kids' lunch takes time, so picking up prepackaged lunch sets from the supermarket often seems like a welcome convenience. Bad idea, says Pillarella. They're usually filled with extremely high levels of sodium and fat, which not only affect kids' overall health, but how they perform during the rest of the school day. For busy parents without time to pack a healthy and complete lunch every morning,using time off during weekends to cut up fruit or prepare ingredients like sandwich meat, cut-up veggies or low-sugar snacks to assemble on a busy morning.
6. Not-So-Model Behavior.
Kids need a positive role model to show them what it means to take care of their bodies. As a parent, think about the kinds of foods you like to snack on and what you like to do with your spare time. If you encourage your kids to play outside, but then spend all afternoon on the couch watching TV, you're likely to send them a mixed message. It's important to practice what you preach. Your habits should reflect the lifestyle you'd like your children to have.
are misconceptions about allergies. Here are some of the most common.
be embarrassing and uncomfortable. Fortunately, there are a number of things that can be done to help.
