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Diabetes and the Mediterranean diet | News – messenger-inquirer

Posted: May 21, 2020 at 5:53 am

While the Mediterranean Diet is not one specific diet plan, it reflects an eating pattern common to many countries in the Mediterranean region (Greece, Italy, Crete, Turkey, etc.) that is associated with decreased health risks and increased longevity.

Principles of this eating pattern include incorporating more whole grains, nuts, and legumes/beans; eating more fruits and vegetables; using olive oil as the primary fat in the diet, choosing fish and beans as the primary protein source, and limiting refined flours, sugars and high fat meats.

Studies have shown that for people with Type 2 diabetes, following a Mediterranean meal plan can decrease fasting glucoses, decrease A1C levels, and increase insulin sensitivity. It can also improve markers for heart disease, including decreasing blood pressure levels, and improving cholesterol and triglyceride levels.

If youre not already following a meal plan that is Mediterranean based, it is easier than most people think. Its a good idea to start with small changes. For instance, start with one of these steps at a time and before you know it, youll be eating healthier.

1. Substitute one meat meal a week with a fatty fish based meal. Examples of fatty fish include salmon, tuna, mackerel and sardines.

2. Substitute one meat meal a week with a vegetarian based meal using beans or lentils.

3. Try a new whole grain once a month. Ideas include brown rice, quinoa, farro, barley or oats.

4. Increase your vegetable intake by at least one more serving per day

5. Use olive oil when sauting, roasting and in homemade salad dressings. This will help to reduce your intake of other fats.

During COVID-19, it is still possible to incorporate Mediterranean eating principles into your diet. Canned and dried beans and lentils are readily available, as are canned tuna, salmon and sardines.

These, plus whole grains like farro, barley and oats, keep for long periods of time. Fresh vegetables like cabbage, broccoli, cauliflower, potatoes, onions, turnips and carrots also store well. Take advantage of frozen vegetables, too.

Tip #1 recipe: Mediterranean Tuna Salad

2 (5 ounce) cans chunk light tuna in water, drained

1/4 cup finely chopped red onion

1/4 cup chopped fresh parsley or 1 tablespoon dried

2 tablespoons freshly squeezed lemon juice

1/4 teaspoon ground black pepper

1. Combine tuna, onion and parsley in a medium bowl.

2. Whisk oil, lemon juice, lemon zest and pepper to make the dressing. Toss with the tuna mixture.

Serve on lettuce/spinach leaves with whole grain crackers

Serves: 4; Calories: 165; Carbohydrate: 2g; Protein: 17g; Total fat: 9.5g; Sodium: 200mg

Tip #2 recipe: Instant Pot Curry Lentil Soup

1 tablespoon fresh ginger, minced or 1 tsp dried ginger

1 tablespoon curry powder

1 (13.5 oz) can lite coconut milk

1 (28 oz) can low sodium crushed or diced tomatoes

2 cups low sodium vegetable broth

2 cups fresh spinach or unthawed & drained spinach

1. Add all ingredients except spinach into an instant pressure cooker.

2. Seal instant cooker and set to pressure cook on high for 5 minutes.

3. Once the 5 minutes are complete, do a quick release of the pressure. Wait to open the lid until all the pressure has been released.

Serves: 12; Calories: 188; Fat: 12g; Protein: 9 g; Carbohydrate: 28 g; Fiber: 6 g; Sodium: 307 mg

Melissa Gaither is a registered dietitian and certified diabetes care and education specialist and provides both nutrition counseling and diabetes education and support. Melissa works with patients at the Healthpark, in Madisonville and Ohio County. She is also a certified lifestyle coach for the Diabetes Prevention Program. She helps with the diabetes support group and cooking programs for the public.

Amanda Owen is the founder and executive director of Puzzle Pieces. Follow Amandas Blog: Pieces of Me: Perspectives on Inclusion and Acceptance, http://www.piecesofme.org.

Amanda Owen is the founder and executive director of Puzzle Pieces. Follow Amanda's Blog: Pieces of Me: Perspectives on Inclusion and Acceptance, http://www.piecesofme.org.

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Diabetes and the Mediterranean diet | News - messenger-inquirer

Less traffic helped keep Government Road Diet on track for completion – WBRZ

Posted: May 21, 2020 at 5:53 am

BATON ROUGE Since 2018, orange cones have been lining Government Street while crews work on the road diet project.

The project has been delayed with rain being the biggest problem. But DOTD says they have a completion date, and the lack of drivers on the road during the coronavirus pandemic is helping in this.

This has allowed us to come back and reclaim some of the time that weve lost, DOTD Secretary Dr. Shawn Wilson said. Maybe not necessarily finish it early, but it may help us finish on time based on the weather delays that weve experienced.

Wilson says the contractor has been able to move extra crews to work during the day rather than at night for the past couple of weeks.

Working at night is difficult because you have to set up your safety, do your work, and then demobilize your safety. So you dont get the full time of work that you work during a day time configuration, Dr. Wilson said.

Right now, the project is looking to be done in the Fall. Crews are now adding in left-turning lanes and medians.

This will reduce some of the congestion in this corridor, Dr. Wilson said.

The medians are only being built in certain spots, including in front of Jays Bar-B-Q.

Which means if anyone is traveling east they will not be able to turn in. They have to turn in on the corner over here, the owner, Melton Leblanc said. Its going to be a bit on an inconvenience, but I dont think its going to kill us.

The roundabout on Lobdell will likely take the longest to complete.

Roundabouts are built in segments and in phases, so I suspect that it will be one of the latter ends because of the sequencing and needing to manage traffic through there during construction, Dr. Wilson said.

The road diet includes reducing a 4 mile stretch of Government St. from four lanes to three, with one lane in each direction and a center turn lane.

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Less traffic helped keep Government Road Diet on track for completion - WBRZ

Robert Street in St. Paul will go on road diet where boy was struck by pick-up – TwinCities.com-Pioneer Press

Posted: May 21, 2020 at 5:53 am

On St. Pauls West Side, the Minnesota Department of Transportation plans to put more than a half-mile of Robert Street south of the Mississippi River on a road diet.

New lane stripings will be laid in advance of a road resurfacing project this summer that will close the Robert Street Bridge over the Mississippi River for six weeks through August.

MnDOT recently unveiled plans to restripe Robert from Plato Boulevard to Congress Street down to three lanes one travel lane in each direction with a two-way turn lane in the middle. That 0.6-mile stretch of Robert Street is currently five lanes, or two lanes in each direction with a turn lane in the middle.

The five-to-three conversion encompasses an area by Wood Street where a seven-year-old boy crossing the street for a school bus was struck and critically injured by a pick-up truck in late February.

This road diet is so desperately needed, said City Council Member Rebecca Noecker, noting MnDOT had been finalizing plans for a simple road resurfacing when community feedback convinced officials to add the traffic-calming improvements.

The St. Paul City Council approved a resolution on Wednesday supporting the $45,000 road diet, which will be state-funded.

Beginning this summer, MnDOT plans to make minor drainage repairs and road surface improvements to the Robert Street Bridge over the Mississippi River, which will close the bridge for six weeks. Bridge work will take place from July 11 through August.

Robert Street will be seal-coated between 11th Street in downtown St. Paul and Annapolis Street in West St. Paul. More extensive work on the Robert Street Bridge and the Union Pacific Railroad Bridge is scheduled to take place in 2022 and 2025.

In a letter to the city council, officials with the West Side Community Organization said they were generally supportive of anything that makes Robert Street more pedestrian-friendly, but they expressed concern they had been given limited time to gather public feedback on the 5-to-3 lane conversion.

The neighborhood organization recommended adding painted bicycle lanes on Robert Street between Cesar Chavez and Plato Boulevard to connect to the Robert Piram Regional Trail, which is being added to Plato. The St. Paul Bicycle Coalition has also highlighted the fact that the citys bicycle plan calls for bike lanes on Robert.

In addition to a link to the regional trail, the lanes would allow West Side residents better access to Harriet Island and the Mississippi River, as well as the U.S. 52 bike trail into Lowertown, the East Side and Lake Phalen.

This modification is a small revision to the current MNDOT proposal, reads the letter. WSCO believes that this revision is important because it relates to the most densely populated part of the West Side.

More information about the MnDOT project is online at tinyurl.com/RobertStreet2020.

Looking further out, state and city staff have debated the best way to approach more extensive repairs to Robert Street between Kellogg Boulevard and 11th Street by Interstate 94.

The state has proposed to substantially fund a full wall to wall road reconstruction for the half-mile section, which would be led by the city, said Nick Peterson, a city street design engineer.

That portion of the road, currently managed by MnDOT, would be turned back to city ownership. I do believe it is a good thing in the long term for the city, Peterson said.

In response, the city council on Wednesday authorized entering into a memorandum of understanding with MnDOT regarding the future reconstruction and turnback to the city of Robert Street between Interstate 94 and the Mississippi River.

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Robert Street in St. Paul will go on road diet where boy was struck by pick-up - TwinCities.com-Pioneer Press

NBA Star Donovan Mitchell Shared the Diet That’s Keeping Him Game Ready – menshealth.com

Posted: May 21, 2020 at 5:53 am

As the shooting guard for the Utah Jazz, NBA player Donovan Mitchell always has to be in shape. Mens Health recently chatted with the basketball star to talk about his diet and how it helps keep him game-ready.

Mitchells morning typically starts out by drinking the first of eight bottles of water that he drinks throughout the day. He also prefers to drink ginger tea for his morning beverage, because he isnt the biggest fan of coffee. Mitchell will indulge himself in a hearty breakfast of pancakes, eggs, and turkey bacon.

Then comes the training. On a workout day, Mitchell spends 45 minutes in the weight room. But he also has a secret weapon to ensure that he gets the most out of his fitness routine, and its something that his trainers gave him. I drink 1-2 cups of BeetElite, he says. The Jazz training staff introduced me to it and I really fell in love with having that pre-workout. Once his workout is over, he tends to go for a healthy smoothie, which he had to learn to make after a slight mistake in his rookie years.

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I used to go to certain stores that have sugar smoothies and I thought were healthy for methey werent, Mitchell says. I ended up having my chef help me out and get me some healthy smoothies, and I think thats really helped me. His favorite smoothie ingredients include apples, oranges, and some basic yogurt.

When it comes to lunch, Mitchell tries to keep it simple by eating grilled chicken and pasta. But he does have an interesting deal with his personal chef about trying new foods. There are times where there are things I dont like, but I tell my chef to put them in there, he jokes. Just dont tell me what they are! Mitchell just started to appreciate spinach.

Its dinner where the NBA player eats his favorite foods. He particularly loves sweet potatoes and duck. "Duck is something I really fell in love with, he says. My chef cooks it, prepares it, and he does a really great job.

Its particularly important for Mitchell to make sure that he sticks to his perfected routine, because he cant risk feeling heavy or bloated on the court.

The biggest thing I see athletes do is go through hills, going down and then picking back up, he says. I think for me, its easiest when you just stay at a consistent basis with little peaks. Those are things that I put my focus into as I got into the NBA and really understand my body.

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NBA Star Donovan Mitchell Shared the Diet That's Keeping Him Game Ready - menshealth.com

New Study Favors the Ketogenic Diet and its Effect on the Gut Microbiome – Science Times

Posted: May 21, 2020 at 5:53 am

Peter Turnbaugh and a group of scientists from UC San Francisco have been conducting studies on how Ketogenic Diets (KDs) are altering the gut in a favorable manner

In 1923, Dr. Russell Wilder designed a special diet to fight against epilepsy. Today, it is one of the top diet trends which promises effective fat burn.

The body enters ketosis when 'Instead of carbs for energy, the body burns fat' as defined by Mayo Clinic.

Although there are several variations to the Ketogenic Diet, a general guideline is that one's consumption is "high in fat, adequate in protein and low in carbohydrates. This combination changes the way energy is used in the body, converting fat into fatty acids and ketones in the liver.'

Turnbaugh's new study zooms into how the Ketogenic Diet affects gut bacteria or microbiomes.

17 people were chosen to participate in an 8-week long study. They were non-diabetic, overweight, and were provided with two different diets.

Within a controlled hospital environment, the scientists compared the differences between four weeks on a ketogenic diet and four weeks on a standard diet.

19 types of bacterial genera were detected to have significant changes as a result of a shift in diet.

Turnbaugh shares that 'that the effects of ketogenic diets on the microbiome are not just about the diet itself, but how the diet alters the body's metabolism, which then has downstream effects on the microbiome.'

Read Also:A Single Meal Containing High Saturated Fat Could Cause Your Focus to Dwindle, Study Finds

Another revelation from their study is 'that the KD-associated gut microbiota reduces the levels of intestinal pro-inflammatory Th17 cells.'

Th17 cells are 'are critical mediators of the cellular immune response' as defined by Thermo Fisher Scientific Inc.

'Functionally, Th17 cells play a role in host defense against extracellular pathogens by mediating the recruitment of neutrophils and macrophages to infected tissues. Moreover, it has become evident that aberrant regulation of Th17 cells may play a significant role in the pathogenesis of multiple inflammatory and autoimmune disorders.'

As Ketogenic Diets have aroused exciting research, there still remains a few arguments against the trend.

Mayo Clinic reminds us that 'very low carbohydrate diets tend to have higher rates of side effects, including constipation, headaches, bad breath, and more. Also, meeting the diet's requirements means cutting out many healthy foods, making it difficult to meet your micronutrient needs'

A high ratio of fat incorporated in one's diet also raises the concern over the risk of heart failure and diabetes.

Dr.Neel Chokshi from theSports Cardiology and Fitness Program at Penn Medicine says 'not all fats are created equal. Consuming a lot of saturated fats, like the ones found in fast food and red meat, increases a person's risk for atherosclerosis, which promotes coronary disease and heart attacks. Healthier fats - called monounsaturated and polyunsaturated fats - are found in foods like eggs, fish, and nuts. '

On the favorable side of KDs, Turnbaugh states 'For many people, maintaining a strict low-carbohydrate or ketogenic diet is extremely challenging, but if future studies find that there are health benefits from the microbial shifts caused by ketone bodies themselves, that could make for a much more palatable therapeutic approach.'

Read Also:Reduced Parental Pressure on Children to Eat Meals Lessens Risks of Obesity and Leads to Healthier Lifelong Eating Behaviors

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New Study Favors the Ketogenic Diet and its Effect on the Gut Microbiome - Science Times

Rob Gronkowski reveals how much weight he lost, how close he is to putting it back on – Yahoo Sports

Posted: May 21, 2020 at 5:52 am

When Rob Gronkowski shed weight, a lot of people thought he was done with football.

There was no way hed bulk back up to his playing weight after retiring from the New England Patriots.

Well, here he is back in the game. On his way, at least. And hes finally talking about his much-speculated weight fluctuation. The new Tampa Bay Buccaneers tight end talked about how much weight he actually lost in retirement on Wednesday and where he is in the process of putting it back on.

He shared the scoop with CBS Sports Chris Hassel.

My lowest I got to was 240, and it felt good, you know, Gronkowski said. Ive been above 260 pounds basically my whole entire life since high school. Since senior year in high school, I was 260.

I had never been under 260 since then. So it felt good just to drop that weight, ease up my joints, let my body free.

Gronkowski said he still has some progress to make, but hes close to getting back to his playing weight. Just how close? About four protein shakes.

Rob Gronkowski addressed skepticism that he'd be able to put his playing weight back on in time for football season. (John Tlumacki/The Boston Globe via Getty Images)

Im about 257 pounds right now, Gronkowski continued. Everyone thinks Im like 240, 230. But Im basically four more protein shakes away from being at my playing weight. Im excited about that.

Ill definitely be at my weight when its time to go. Ill be at 260 to 265 when its time to roll.

NFL training camps were initially slated to open in late July. With the COVID-19 pandemic dictating schedules, theres no telling when the Bucs will actually start training camp.

But with at least two months to go before camp could conceivably start, it sounds like Gronkowski is well on his way getting back to playing weight before taking the practice field.

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Rob Gronkowski reveals how much weight he lost, how close he is to putting it back on - Yahoo Sports

Weight loss, healthy skin and hair – What are the benefits of drinking coriander water as a morning ritual? – Times Now

Posted: May 21, 2020 at 5:52 am

Weight loss, healthy skin and hair - What are the benefits of drinking coriander water as a morning ritual?  |  Photo Credit: iStock Images

New Delhi: Coriander powder is used as a popular spice in Indian cooking and is a common condiment found in almost all households. Whole coriander seeds are also often added to food for the wonderful flavour they add to curries, vegetables, and soups.

However, did you know that including coriander water in your diet as a morning ritual can have many health benefits? Here is all you need to know about how to make coriander water, and why it should be your go-to morning drink.

To make coriander water, all you have to do is soak 1 tablespoon coriander seeds in 1 cup drinking water, overnight. In the morning, strain the seeds and drink the water.

You may dry the seeds and later use them in cooking, as usual.

Having a morning ritual can help you kickstart your day and feel more energized, detoxed and healthy. People with diabetes should consult their doctors before drinking coriander water in the morning, as it can lower blood sugar levels and lead to hypoglycemia.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

For full coverage on Coronavirus pandemic, click here.Join the Times Group initiative #MaskIndia.Share a picture with your home-made mask on your social handles using #MaskIndia. The best picture will be featured in TOI and on maskindia.com

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Weight loss, healthy skin and hair - What are the benefits of drinking coriander water as a morning ritual? - Times Now

‘My 600-lb Life’: Clarence can finally have erection after losing weight, but Dr Now isn’t convinced – Checkersaga

Posted: May 21, 2020 at 5:51 am

The Perrio siblings, often known as one-ton household, collectively weigh over 2,000 kilos. At first of their weight-loss journey, Roshanda weighed 783 kilos, Brandie 650 kilos and their brother, Clarence, the least of all, 583 kilos on the age of 33. After loads of effort, all three siblings managed to lose a specific amount of weight, following which Dr Nowzaradan accredited them for weight-loss surgical procedure.

Roshanda, who misplaced over 300 kilos since 2018, inform the viewers within the newest (Could 20) episode, Im extra motivated than ever to do that. Im going to maintain going and pushing forward till I get to my aim, and I do know were gonna come again collectively as a household.

In the meantime, Clarence who stop this system to give attention to his personal weight-loss journey has managed to lose over 200 kilos since he appeared within the authentic episode. In Wednesdays episode, he says, I got here to understand that the place I must be is concentrated on what is going to assist me hold making progress and never on doing issues which can be a waste and taking me off of that focus.

The siblings meet with the weight-loss surgeon in Houston for the pores and skin elimination process. Nevertheless, on stepping on the size the siblings notice that theyd solely gained extra weight since their go to regardless of figuring out intensely.

Though the Perrios really feel they have achieved a major outcome, Dr Now isnt convinced with the numbers on the size. When he tells Roshanda, Brandie and Clarence that he would take into account the pores and skin elimination surgical procedure solely after he witnesses them meet their goal weight, Clarence makes a joke that doesnt serve the surgeon too effectively.

Clarence says hes pleased together with his weight reduction as he can finally have an erection, to which Dr Now responds saying he can go with out too many particulars. Dr Now provides that hes most upset with Roshanda and feels that the siblings share a dysfunctional dynamic, enabling each other.

Nevertheless, Roshanda will get into motion quickly after her assembly with Dr Now as shes decided to lose all the additional kilos and endure pores and skin elimination surgical procedure earlier than her birthday which is due quickly.

When you have an leisure scoop or a narrative for us, please attain out to us on (323) 421-7515

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'My 600-lb Life': Clarence can finally have erection after losing weight, but Dr Now isn't convinced - Checkersaga

Is the clock TikTok(ing) down on this viral app? – The Collegiate

Posted: May 21, 2020 at 5:51 am

TikTok has been a prevalent app for social media users for a while now, and has recently experienced a major boom as people have suddenly found themselves with more free time in their schedules due to the coronavirus pandemic. However, is the need for likes causing users to forget that their actions can have long-lasting repercussions?

Owned by the Chinese company, ByteDance, the company was founded in 2012 by Zhang Yiming. The app was released in China in 2016. It is similar to other apps like Musical.ly and Vine, in the sense that it started out with a lot of dancing videos, but now has people making their own content whether that be sketch comedy, makeup videos, or a litany of other options.

When was the last time youve read the terms of service for an app? With TikTok you may want to read them. By signing up for the app, you are agreeing to the terms as defined by the creators which is, in their eyes, binding. Any content creators post can be taken by the parent company or any third party companies they allow, and used without notifying the person that made the video.

While many are drawn to the humorous 60 second videos on the app, there are a handful of people using their platform to negatively influence others.

Many trends are being set daily and while some are harmless, with that always comes the negative ones. One viral weight loss trend got products recalled after negative repercussions. Metabolism drops by Rae Wellness, intended for adults, were being used by teenagers and young adults, with tags like lets get skinny.

The company pulled products from shelves, voluntarily, after there was a surge of minors misusing the product, originally intended for people over 18, trying to lose weight quickly. The drops are now discontinued.

Others are using TikTok and posting content that is widely unaccepted, whether that be racist or overtly sexual videos.

Georgia couple, Stephanie Freeman and Jeffrey Hume, who were seniors in high school at the time, posted a racist TikTok, and it went viral. The video was highly offensive and has inspired significant backlash. As a result, administrators at TikTok removed the video. The video has been re-shared to Twitter and have received over nine million views. Hume and Freeman have since been expelled from their high school. The colleges they planned on attending were made aware of the video and are no longer offering admittance to them.

With everyones information easily accessible with the click of a mouse, we need to realize what we post on the internet can have real life impacts.

Due to people being stuck at home because of COVID-19, TikTok has become increasingly popular, trapping users in the mindless scrolling of the For You Page. However, this can negatively impact viewers self image. Causing many young teens to compare themselves to the people on the app that are famous. The need for likes causes people to do dangerous things to achieve them.

While the app is fun to use, the best thing we can do as a consumer is realize that people are putting their best self on the internet. Just because it looks like someone is living a perfect life doesnt mean they truly are.

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Is the clock TikTok(ing) down on this viral app? - The Collegiate

The 8 ways to reverse type 2 diabetes as its linked to almost a THIRD of Covid deaths – The Sun

Posted: May 21, 2020 at 5:51 am

SHOCKING new research today revealed that one third of all hospitaldeaths from Covid-19 in England have been among diabetics.

Experts said the major study, which included all patients hospitalised with coronavirus over ten weeks, showed that diabetes which is often fuelled by obesity is driving Britain's death toll.

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In particular, it revealed that Brits withtype 2 diabetes face double the risk of dying if they catch the deadly virus.

This revelation has inspired many people with type 2 diabetes to try and get their condition into "remission" - this means that your blood sugar levels are healthy without needing to take any diabetes medication.

But how exactly can you reverse type 2 diabetes? Wellevidence suggests that the key to remission is weight loss.

In particular, research from Diabetes UK has shown that losing around 15kg within three to five months significantly improves your chances of putting your type 2 diabetes into remission.

It's important to point out that if you do want to start losing weight quickly to work towards remission, you should talk to a healthcare professional before you begin.

Here, with the help of some top experts, we take you through some of the main ways to reverse type 2 diabetes...

One way people can increase their chances of reversing type 2 diabetes is through regular exercise.

This is because keeping active can help you keep your weight under control and reduce your cholesterol a risk factor in diabetes.

Emma Shields, Senior Clinical Advisor at Diabetes UK, told The Sun Online: "We understand that people might not have access to their usual form of exercise but staying at home doesnt have to mean we move less.

Things like hoovering, dancing to music, or working in the garden - if you have one - can all count

"Theres lots you can still do to increase your heart rate.

"Things like hoovering, dancing to music, or working in the garden - if you have one - can all count."

Dr Daniel Atkinson, clinical lead at Treated.com,adds that even you dont get some exercise every day, those with type 2 diabetes should still aim for a weekly target of two and a half hours.

He says: "Go for walks outside and get some fresh air - but be sure to practise social distancing when you do so."

What are the symptoms of type 2 diabetes?

Symptoms of type 2 diabetes include:

Source: NHS

Some people have put their diabetes into remission by losing weight through alow-carb diet.

Dr Sarah Jarvis, GP and Clinical Director ofpatientaccess.com, says: "In the last few years, more and more people with type 2 diabetes have been following a low-carb diet.

"Replacing refined carbs with lots of low-carb vegetables and foods with low glycaemic index (a measure of how fast food is absorbed and causes your blood sugar levels to spike) can help you lose weight.

"But in addition, it may even allow you to put your diabetes into remission allowing you to stop your medicine but keep your blood sugar levels normal."

Generally, low-carb eating is when you reduce the total amount of carbs you consume in a day to less than 130g.

To put this into context, a medium-sized slice of bread is about 15 to 20g of carbs, which is about the same as a regular apple. On the other hand, a large jacket potato could have as much as 90g of carbs, as does one litre of orange juice.

One of the best ways to lose weight and get type 2 diabetes under control is through drinking more water.

This is because water is known to boost your metabolism, cleanse your body of waste and it also acts as an appetite suppressant.

Helen Bond, registered dietitian, told The Sun: "Drinking enough water and fluid is essential to help our bodys function well.

"We get some fluid from the foods we eat, but on top of this, its estimated women need around 1.6 litres of fluid and men around two litres a day.

"Water is the best choice as its calorie and sugar free, but tea and coffee, low sugar squashes, reduced fat milks and diet fizzy drinks also count towards our fluid intakes."

Cutting down on your alcohol intake can help to maximise your weight loss and boost your chances of reversing type 2 diabetes.

This is because alcohol has a sneaky way of increasing your daily calorie intake without you realising it.

One pint of beer contains an average of 208 calories while a glass of wine may contain 83 calories.

On top of this many people find themselves reaching for a pizza or a kebab after a night of heavy drinking - which will make your calorie intake go up even more.

Helen says: "Make sure you stick to no more than 14 units of alcohol per week, as drinking too much alcohol can irritate our digestive system and can also interfere with your blood sugar levels.

"Alcohol can also contain a lot of calories, which can lead us to putting on weight."

Cooking meals from scratch puts you in control - and should help you to cut down on unhealthy foods.

Dr Atkinson says: "Being at home more may give you the opportunity to eat fresh food and make home cooked meals more often than you normally would.

"You should reduce your intake of processed foods like ready meals, and cook your meals from scratch so you can have control over the amount of fat, salt and sugar is in your food.

Cook your meals from scratch so you can have control over the amount of fat, salt and sugar is in your food

"Recipes are easy to find online, and easy to follow, if cooking is not your strength."

Emma, from Diabetes UK, adds: Now were spending more time at home, its a great chance to experiment with new recipes and foods.

"Cooking from scratch puts you in control, so you know exactly whats in your meals.

"Why not start by thinking about how you can get more vegetables into your meals? For example by grating carrot or courgette into pasta sauces, stews or soups."

Takeawaysare often cheap, convenient and satisfying but, unfortunately, they're not always very healthy. Sometakeaway meals can push you over your recommended daily maximum amount of salt and fat.

Dr Atkinson urges people to limit how many takeaways they have every month, particularly those with type 2 diabetes.

"Ordering a takeaway as a treat once in a while is fine, but you should try to keep it as that - maybe ordering one a week, or once a fortnight," he says.

"Set aside the night to order yourself a takeaway, like a Friday night, and plan your meals for the rest of the week.

"Social distancing should still be observed when ordering food, so pay for your meal online to avoid having to pay cash, and consider that you may not be able to collect your food from the delivery person themselves, but rather "from a safe distance."

Getting enough sleep can help aid weight loss - because sleep affectstwo "hunger hormones" known as ghrelin and leptin.

Ghrelin is released after the brain signals the stomach is empty, while leptin is released from fat cells to suppress hunger - and tell the brain it's full.

But, when you don't get enough kip, the body makes more ghrelin and less leptin - leaving you hungry and increasing your appetite.

Helen says: "Sleep is so important for your gut, immune and overall health, so try to get the NHS recommended six to nine hours of sleep every night.

"Your gut and immune health will thank you."

People can help themselves move closer to putting their type 2 diabetes into remission is by cutting down on unhealthy snacks.

Helen says: "The danger of being cooped up at home all the time, fed up and missing friends and family, is that we look to food to cheer ourselves up.

"So itstime to stop buying in too many high calorie, high fat, high salt foods during lockdown - they willdo your blood sugars, cholesterol levels and heart health no favours.

RISK FACTORAre people with diabetes more at risk if they catch coronavirus?

STAY SAFECoronavirus high risk groups - from diabetics and the obese to asthma sufferers

RISK FACTORQuarter of people who die of Covid in England have diabetes, NHS figures show

RISK FACTORSevere asthma & diabetes puts Brits 'at highest risk of dying from Covid'

AGAINST ALL ODDSDad, 89, beats virus despite suffering with diabetes & high blood pressure

Exclusive

TAKES THE BISCUITMPs and Commons staff spent over 122,000 on biscuits in three years

SUPER SLIMMERSSmart diet app could help you shed a stone in 12 weeks

SILENT KILLERTwo million at risk of type 2 diabetes & early death - signs to watch out for

TIME CHECKDont eat after 6pm - it increases your risk of obesity and type 2 diabetes

"If you dont have them in the house, you will not be tempted to constantly raid the fridge and cupboards, when you need a little pick-me-up to fill in the boredom gap."

Despite the above top tips, Diabetes UK say everyone with type 2 diabetes is different - and something may work for some, while they may not work for others.

Emma, Senior Clinical Advisor at Diabetes UK, concludes: There isnt a one size fits all so what is important to remember is that whatever you decide to do, it should work for you.

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The rest is here:
The 8 ways to reverse type 2 diabetes as its linked to almost a THIRD of Covid deaths - The Sun


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