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Dallas Boot Camp and Personal Trainer Tip – Portion Control:  Watching Your Portions Can Be a Simple Way to Lose Weight

There is significant research that points to how the increasing size of portions served in America is an underlying cause of serious weight issues and even obesity.  Maintaining an unheathly weight can lead to many other health risks such as heart disease, diabetes and various cancers.  Published in the Journal of the American Medical Association in January 2003, a study conducted at the University of North Carolina at Chapel Hill, confirmed that portion size has grown significantly over the past two decades and that this growth trend goes beyond fast-food restaurants to affect meals in homes and other conventional restaurants. Portion control is greatly needed as “portion distortion” is sweeping the nation.

Other studies show that given the increase in portions, most people will still eat what is given to them!  This may seem a bit frightening, but maybe many Americans grew up in a household like I did, where the “clean plate club” was a big deal. To further ensure we ate every morsel on our plates, we were often reminded of the starving children in Africa pointing out how lucky we were to have the food.  To this day, it is difficult for me to leave anything on my plate.  Even though this may be a reason people are programed to eat unreasonable portion sizes, it is equally reasonable to see how important the role “right sizing” your portions can have in losing and maintaining a healthy weight.

The good news is that there are several simple methods to help reteach people on how to easily recogonize the right portion size AND you can start using them immediately – no preparation required!  All of these methods are great tools to help with wieght loss and even better, no calorie counting, wieghing, or food restrictions are involved.  The most available method is your hand.  As you can see from the guide below found on the Fat Fighter website and published by the USDA, using your hand will help you easily visualize portion sizes anytime you need!

A fist or cupped hand = 1 cup

For example:
1 serving = 1/2 cup cereal, cooked pasta, or rice
OR 1 cup of raw, leafy green vegetables
OR 1/2 cup of chopped fruits or vegetables

A thumb = 1 ounce of cheese

Handful = 1-2 ounces of snack food
Remember, 1 handful = 1 ounce of nuts and small candies. For chips and pretzels, 2 handfuls = 1 ounce

Palm = 3 ounces of meat

Thumb Tip = 1 teaspoon
Keep high fat foods like mayonnaise to a minimum by measuring the serving with your thumb. One teaspoon is equal to the end of your thumb, from the knuckle up. Three teaspoons equals one tablespoon.

1 tennis ball = 1 serving of fruit
Healthy diets should include 2-4 servings of fruit each day.

***Important Note: Because hand sizes vary, compare your fist size to an actual measuring cup.

If you don’t like the hand guide, be sure to check out these other websites to find a different guide that will work for you.  For example, WebMD publishes one that refers to various every day objects as their visual cues and they have published it in an easy to print and put in your wallet form. If you need more than just visual cues, there are sites that offer an actual plate for purchase that is designed to physically and visually help you manage portions.

Find one that works for you and start taking control of your portions today.

Written by:  Julie McCan, CPT    Julie is on the www.GetYouInShape.com team of personal trainers. Get You In Shape has is a Fitness Company in the Dallas, TX area. Coppell boot camps, Dallas boot camps, private training, 40 Day Challenge, weight loss, sports performance and nutrition are the main services of Get You In Shape.

Despite what you may have heard, it is possible to reverse both type 1 and type 2 diabetes.

Type 1 diabetes is the variety that generally begins in childhood and relies on insulin for management. Type 2 is the one that some refer to as “self-induced” and can usually be managed with diet and exercise. This article will give you some simple steps for reversing both types of diabetes.

Renata Nyleve Editor of the “How To Reverse Diabetes” website — http://www.HowToReverseDiabetes.org — pointed out;

“…There are some easy methods that are recommended to diabetics as a way to control their disease, but can also be the first step in reversing it. Increase your consumption of healthy fruits, whole grains, and vegetables. Limit your intake of alcohol, tobacco, and drugs. Regular physical activity is a great way to manage your disease. Try to keep stress levels low. Stress has been shown to interfere with the functioning in insulin…”

Certain herbs and vitamins have been shown to have beneficial effects for diabetics:

-Take two tablespoons of apple cider vinegar with each meal.
-Add a gram of cinnamon to an appropriate food or drink in your diet each day.
-Diabetics are often lacking zinc. Try supplementing in the form of tablets or lozenges.
-Fenugreek is able to decrease triglycerides and reduce blood sugar levels.
-Ginseng is also known to reduce blood sugar levels. Recommended daily intake is 200mg.
-Omega-3 fats, as found in fish, are useful in controlling blood sugar levels and smoothing out the peaks and valleys that diabetics tend to experience.
-Increase your fiber intake by making the base of your diet plant products instead of animal products. Choose beans and lentils over breads and pastas. Select lower-fat foods.

“…Finally, it has been recommended that a vegetarian diet high in fiber is the best diet for someone wanting to reverse their diabetes. Reduce carbohydrates and fats as much as possible…” added R. Nyleve.

Taking all these steps into account, you could be well on your way to at least managing, and hopefully reversing your diabetes.

Further information and resources to get your free diabetes supplies online by visiting: http://www.HowToReverseDiabetes.org

Reversing diabetes is so simple when understood in the proper context. Much simpler than it is to understand when being explained scientifically. If the modern medical conception of this disease is on track, then why is it increasing to all but epidemic proportions? They can’t even agree as to what the cause of diabetes is, much less how to cure it.

And after all, does your body really care if you understand the scientific explanation of why it’s not able to work properly? Your body only cares whether you know it needs fixing, and that you not only understand what to do about it, but most importantly, that you do it?

I’m assuming since your taking an interest in reading this article, that your more than familiar with what not to do, in reference to diabetes. I also feel fairly confidant you don’t need to hear what a debilitating and even deadly disease it can become.

I personally want to commend you for taking an interest in healing it naturally, instead of just blindly following the standard symptomatic approach prescribed by conventional medicine, which has more or less conceded to the notion that it’s an incurable phenomenon. Alternative medicine presents a much more positive prognosis toward diabetes, and why shouldn’t it? The results speak for themselves.

Each of the following natural remedies have been credited with singlehandedly eliminating diabetes, and there are so many more that this article just didn’t have the space to mention. Theoretically all of them could be taken advantage of simultaneously, to quickly turnaround a diabetes diagnosis.

The Elemental Miracle: If you were forced to use only one natural diabetic treatment, then I would say pick this one. It’s name definitely describes it’s unique position as a holistic cure all, and the case histories surrounding it’s ability in regards to easily and quickly reversing diabetes, are nothing short of miraculous.

Apple Cider Vinegar And Cinnamon: A very effective natural remedy for reversing diabetes is to use apple cider vinegar and cinnamon. Take two tablespoons of raw unfiltered organic apple cider vinegar, mixed with four to six ounces of liquid and one teaspoon of cinnamon. (cinnamon triples insulins efficiency among other benefits for diabetics) You could make the “liquid” yellow dock tea and sweeten it with stevia, for a “four way” diabetic tonic. I take apple cider vinegar at least twice a day with a teaspoon of baking soda. The baking soda keeps the vinegar from making my teeth hurt, and it further assist the ACV in raising the bodies alkalinity.

Bitter Melon: This natural diabetes cure, has a centuries old reputation as a powerfully effective diabetic treatment. The blood sugar lowering abilities of this tropical vegetable are well documented. Bitter melon is composed of several compounds with confirmed anti-diabetic properties. It can be purchased as an encapsulated powder, although the fresh juice is preferred.

Banaba: Banaba extract is commonly known as “plant insulin” or as “botanical insulin.” It is usually taken as a tea or in extract form. It is a particularly well known cure for diabetes in the Philippines as well as in Japan. It is relied on to reverse not only childhood diabetes which is better known as juvenile diabetes, but type 2 diabetes as well. It is mainly used in the U.S. for it’s ability to help assist in safely controlling weight.

Marine Phytoplankton: This highly acclaimed super food, promotes and maintains optimum health by boosting and supporting all systems within the body. Phytoplankton contains a unique combination of life sustaining nutrients including; Omega 3 essential fatty acids (EPA and DHA), protein, chlorophyll, vitamins, minerals, and trace elements.

Green food supplements such as blue green algae, barley, wheat grass, alfalfa, etc. have also been shown to be very helpful in reversing diabetes, and as an added diabetic benefit will immediately eliminate all sugar cravings. However, if your wanting to rely on only one single green super food, marine phytoplankton is the obvious choice.

No matter which natural remedies for diabetes you decide to take advantage of, make a schedule and take them a set number of times interspersed throughout the day. Don’t overdo it! A mood of moderation and “wait & see” is always best, even though they’re all natural.

You can order any of these cures on-line, or find them at health food stores. Be sure to study any accompanying information on how they work, and how to use them. If you are already on insulin, absolutely do not stop taking insulin, and do not stop measuring your glucose levels, without your doctor’s permission.

In concluding I would like to salute your effort to be free from diabetes by taking advantage of holistic methods. Your success is guaranteed if you stay within the standard guidelines and strictly follow the program you settled on. Alternative medicine offers a much more optimistic prognosis than any prescription pad wielding, lifetime of medication promising MD ever will.

Two million Canadians have been diagnosed with diabetes according to the Public Health Agency of Canada. That’s one in 17 and the diagnosis continues to grow in numbers with one third of individuals currently unaware they have this chronic disorder.

Diabetes is characterized by elevated blood sugar levels. Symptoms may include excess thirst, fatigue, and blurred vision, poor wound healing and frequent infections to name a few. Complications are vast, especially with uncontrolled blood sugar regulation. They include heart disease, high blood pressure, depression, kidney disease, neuropathy, retinopathy and blindness, and autoimmune disorders [arthritis, thyroid disease, etc].

How can you best manage this disease?

Since diabetes is a condition in which your body cannot properly use and store food for energy, a healthy diet along with regular exercise is vital for diabetics and individuals with pre-diabetes and Syndrome X. Balanced meals containing whole foods (fresh vegetables, fruit, whole grains, fibre and lean quality protein) are vital. Eating three times a day at regular times helps manage diabetes.

Whey Protein – an excellent form of lean protein, whey is immune-enhancing as it increases antioxidant protection. Whey helps minimize infection, improve gut health and when used in combination with exercise helps improve muscle mass and healthy body composition.

Healthy Fats – Omega 3 EFA’s [essential fatty acids] from fish oil rich in EPA and DHA protect against heart disease, help reduce triglycerides and apoproteins [markers of diabetes] and improves mood. Fatty fish [salmon, mackerel, herring and sardines] are excellent sources of omega 3 EFA’s. For those unable to consume adequate amounts of fish, the nutrition house omega 3 extra EFA supplement is the highest potency EPA/DHA in the natural health market.

Exercise and physical activity is essential to help manage [and prevent] diabetes. Weight loss including a decrease in fat mass and an increase in muscle mass can improve insulin sensitivity and blood sugar control. Exercise can boost cardiovascular health, improve good cholesterol and mood.

Since early times, natural health supplements have been used to help improve quality of life or ease suffering in some capacity. Today, research continues to shed new light on the benefits of many natural remedies in various disorders and conditions. This is true of diabetes and its healthy management.

Nutritional and Herbal Supplements Specific to Diabetes

High Potency Multivitamin

Essential for most individuals, a high potency multi-vitamin is a must for diabetics. Many of the vitamins and minerals contained in these formulations carry a protective and necessary role for good health. For instance, vitamin E is considered the most potent and important fat-soluble antioxidant. It protects the lipid membrane of the cell walls [especially nerve cells] preventing free radical damage. Vitamin C is a water-soluble antioxidant that amongst its many functions is vital for collagen production and wound repair. Its cardiovascular benefits include its ability to slow atherosclerosis and reduce blood pressure. Many diabetics are deficient in vitamin C. This important vitamin is normally found in high concentration in the eyes, so proper intake of this nutrient will support eye health. Speaking of deficiencies, diabetics often have low magnesium levels and those suffering from severe retinopathy appear to have the lowest levels. Magnesium plays an essential role in a wide-range of biological functions and deficiency appears to aggravate insulin resistance and predisposes diabetics to heart disease. The B vitamins are important for neurological health. Vitamin B6 helps prevent diabetic neuropathy while vitamin B12 supplementation may improve pain in patients suffering from neuropathy.

Chromium is a trace mineral that is required for carbohydrate, protein and fat metabolism. It facilitates the uptake of glucose into the cells. Deficiency of this nutrient is a factor in diabetes and obesity. Supplementing with additional chromium can help improve blood sugar control, decrease triglyceride and LDL levels. For individuals suffering from a chromium deficiency, the use of chromium may aid in weight loss and improve healthy body composition.

Alpha-lipoic acid is a powerful antioxidant that is both fat and water soluble. It is known for its ability to protect brain and nerve cells from free radical damage. Research shows that it may help regenerate nerve fibres as it is known to improve blood flow to peripheral nerves. Lipoic acid helps improve blood sugar regulation and insulin sensitivity and can help increase energy levels.

Gymnema Sylvestre is an herb that has can support metabolic control through its ability to reduce intestinal absorption of glucose and enhances insulin function. Gymnema improves blood sugar control in type 2 diabetics.

The above are only some of the nutrients to support diabetics and their specific health needs.  Proper blood glucose control is imperative to reduce the likelihood of complications in order to improve quality and length of life. Becoming informed is the first step in any prevention program to fully understand your options. For more information on supplementation visit your local nutrition house store or visit us on-line at NutritionHouse.

Best Life guide to managing diabetes is the essential reference book for over 2 million UK sufferers Get more on Bob Greene at SimonandSchuster.com: authors.simonandschuster.com
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