Guest post from Cole Millen Making the Right Food Choices During Your Getaway

 A big thanks to Mr. Cole Millen for sending in such an useful article for staying healthy and on the track with the diet during travel.   He has shared some useful links about restaurants that serve healthy foods options and also some other useful links.

Making the Right Food Choices During Your Getaway

For most people, vacations are a time to splurge and live it up. Unfortunately, it can be very easy to get carried away with your eating habits. If you want to maintain your figure during your time away from work, check out the following tips to prevent weight gain and other health problems.

Prepare meals ahead of time

If at all possible, you should pack your own food for the vacation. Bringing food allows you to consciously make healthy choices while leaving the bad stuff at home. Ideally, you would take along a cooler filled with nutritious foods like fruits, veggies, nuts, whole grains, lean proteins, and fresh produce smoothies. If you think about it, many healthy food choices are whole foods that do not require any prep at all. You just need pack some healthy snacks! If you dont mind cooking while on vacation, there are many quick and simple dishes that can be made with basic ingredients. Sandwiches, wraps, pastas, and dips are some common on-the-go favorites. You can even bring supplements such as multivitamins or fish oil if you fear it will be hard to eat nutritious food.

Spend your trip in a health-conscious locale 
The most important aspect of a vacation is to ensure that you are staying in a place that will allow you to maintain your healthyhttp://healthland.time.com/2012/10/01/guide-the-31-healthiest-foods-of-all-time-with-recipes/ lifestyle. Pick a destination where the people are nuts about nutrition and exercise, and "do as the locals do." The best way to locate a hotel in one of these areas is to do your research online. Many travel websites and blogs include plenty of information for those looking to eat healthy on vacation. On a recent trip to Sin City I found a great site that listed reviews for LasVegas hotels regarding their amenities and services as well as the restaurants in the surrounding area. This made it easier than ever to find the healthy places to go to eat nutritiously and deliciously on my vacation.

Dine out at restaurants that offer healthy dishes 
If packing is out of the question, consider dining out at restaurants that include healthy options on their menus. Look for keywords like "low-calorie" or "low-fat." Also strive to stick with foods that are fresh and vibrant in color. Anything comprised mainly of fruits and veggies should be a good choice unless it is covered in a rich sauce. You can eat meat as well, but go for lean cuts like chicken breast, duck breast, or sirloin steak. Fish is an excellent lean protein. Instead of ordering sandwiches with the bread or an extra side of rice or pasta, cut the carbs and go for lettuce as a vessel or a side of steamed yams. Some restaurants specialize in vegetarian cuisine, organic foods, or raw foods, so look out for these in the vicinity of your vacation spot. Try to avoid processed foods, sugary drinks, and rich desserts at all costs.

Eat less

In rare cases, you wont get much of a say about what to eat. Examples of this include going to a romantic bed and breakfast where a fixed menu is served or staying at a luxury resort where the included meals are served at an on-site restaurant. When you dont have the option to eat as healthy as youd like, the best alternative is to eat less of the less healthy stuff. Overeating is the number one cause of weight gain, and it is due to consuming an excess of calories. Since many restaurant foods are high in fat and calories, eating less would prevent you from gaining weight--even if the food isnt very good for you. Think about eating half of a plate and getting a doggy bag for the rest each time you dine out.

Stay away from alcohol 
Many people enjoy red wines, champagnes, cocktails, and beers on vacation, but these beverages are full of empty calories that do nothing but pack on body fat and weight. Avoid alcohol completely if you can. If you must drink, choose shots of straight liquor since they contain the fewest calories per serving.

Ham

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Diabetes drug causes death and now they want another pill approved

Spirit Happy has reported on the shady practices of Glaxo Smith Kline for many years. As far back as 2008 we reported that their drug Avandia would cause heart attacks and that is exactly what the drug did. Unfortunately this has not stopped them from seeking another Billion dollar profit drug for diabetes. They refuse to stop making diabetic drugs because it profits them over 4 Billion dollars a year.

Here is their History in Diabetes drugs

1. Glaxo was ordered to pay 90 million dollars in the Unites States for the heart attacks and deaths related to their drug Avandia. We warned the public but few listened back in 2009, we told the public that very few people need a drug Type 2 diabetes, it can be reversed naturally. We informed the public that Avandia, Actos, and other high blood sugar medications were all dangerous drugs that destroyed the heart valve. The drug maker simply lie and they do it because the billions are too great a temptation for them. They simply want the money at any cost, even death to the person taking the drugs.

2. 90 million is a low settlement seeing as the drug profited over 5 Billion dollars each year for 5 years. Each family victimized is reported to receive 53 thousand dollars. In addition the drug maker makes much more money on stocks once the drugs receive approval. When a diabetic drug is approved the companys stocks fly up because it means millions in straight profit. This is the billion dollar big money game in pharmaceutical drugs.
   
   
3. The story about Glaxo gets sicker as they were also found guilty of fraud, a 9 year investigation showed that the company lied to the public and hide information that the diabetes drug and other drugs they made were dangerous. They bribed doctors to promote their drugs. Did you know doctors get cash and vacations for prescribing a certain number of drugs? Glaxo sales reps lied and told doctors that the drug Avandia would even help the heart( while the drug really causes heart attacks) Drug companies have sales people who push the drugs on the doctors( Legal street drugs are not the only dirty drug game, prescription drugs may be more dirty)
   
   
4. Glaxo salesmen get commissions( $) based on how many doctors they can get to prescribe the drug
5. Glaxo was found guilty of hiding the heart attack risks from the FDA.
6. Glaxo moved the dirty operation and had the drugss made in  factories in Puerto Rico to save tax dollars. What a shame.

These are the things they were found guilty of, this is not just an opinion, they admitted lying and hiding the truth and they pleaded guilty to all the charges above.

In total Glaxo has paid back the largest suit in US drug history 5 billion dollars, yet Glaxo profited over 20 billion dollars in 5 years from the diabetes drug

The drug business is a dirty business operated for huge profits.

In an amazing development Glaxo filed to the FDA to have a new diabetes drug approved and they have been approved last week!

The USA reported the story

GSK Diabetes Drug Receives FDA Approval As Initial Therapy

and here is the statement for Glaxos spokesperson

"GlaxoSmithKline is committed to developing diabetes therapies to treat a disease that has reached epidemic proportions in the United States and throughout the world," said Anne Phillips, vice president of Clinical for North America Cardiovascular-Metabolic at GSK,

What hypocrisy, they have admitted lying and defrauding the diabetic yet they say they are committed to helping the diabetic. . They caused deaths which no settlement could ever make up for. Glaxo stocks went up 1.6 % after the settlement and the stockholders were said to be "happy"  that they did not lose their investments in the company.

Diabetes for them is a stock market game with billions dollar of dollars at stake. Their executives make more money than the average person will ever see. Ask your doctor if type 2 diabetes can be reversed without drugs and he will inform you that it can. The drugs are part of a billion dollar con game.

There is no need for a drug to reverse Type 2 Diabetes, a diet has been reversing diabetes drug free in over 17 countries related to Type 2 Diabetes Diet

 

What should a diabetic eat

What should a diabetic eat is a question asked by many who live with high blood sugar, there are many misconceptions as to what is good. The problem with the typical diabetes diet is that it does not reverse the illness. There is a very good reason why most diets do very little to reverse the high glucose problem. What should a diabetic eat? The only food to eat with diabetes are those which remove insulin resistance.

What is insulin resistance?

Insulin resistance use to be very uncommon but today it is a very common problem

This is what insulin resistance does

1. Causes your body to hold fat
2. High Blood sugar
3. Disrupts concentration and mental function
4. Increases belly fat and waistline

What should a diabetic eat

Insulin resistance is why you cannot lose weight, you do not have to have diabetes to be insulin resistance, in fact the majority of people who cannot lose weight have insulin resistant cells.

Insulin is good and it removes fat

When you are healthy your body has good insulin that removes the damaging sugar in the bloodstream and you stay thin. The cells respond well to insulin and the sugar is removed. Today we have an obesity problem, the cells resist insulin, in other words our the cells are insulin resistance! This causes belly fat, weight gain and diabetes. We have more insulin resistance children than at anytime in history today. When you reverse insulin resistant cells the fat and weight drops off. What should a diabetic eat? Your food must be food that reverses insulin resistance. A diabetic diet benefits everyone even those without diabetes, it is the way of the slim.

related  Causing weight loss and reversing diabetes in over 17 countries.

SEE HERE Reverse Type 2 diabetes Today

Healthy living with diabetes

Friends! 14^th November is observed as world diabetes day. So let us discuss about healthy living with diabetes. When it comes to diabetes management, blood sugar control is main objective. But it is important to know as which factors are responsible to control your blood sugar level.

Food

Healthy eating is a cornerstone of any diabetes management plan. But it’s not only what you eat but how much and when also matters.

Your blood sugar level is highest an hour or two after you eat, and then begins to fall. You can help lessen the amount of change in your blood sugar levels if you eat at the same time every day, eat well balanced, right portion size, several small meals a day. Learn what portion size is appropriate for each type of food. Simplify your meal planning by writing down portions for the foods you eat often. Drink plenty of water to avoid being thirsty and to stay hydrated.

Exercise

Physical activity is another important part of your diabetes management plan as it consumes sugar. Regular physical activity also improves your bodys response to insulin. For better and regular results, talk to your doctor before exercise plan and keep a schedule. Check your sugar before and after exercises. If you take insulin, you may need to adjust your insulin dose before exercising or wait a few hours to exercise after injecting insulin.

Medication

When diet and exercise alone arent sufficient for managing diabetes, you need to take additional help from medication. But the effectiveness of these medications depends on the timing and size of the dose. And any medications you take for conditions other than diabetes can affect your blood sugar level, too.

Insulin thats improperly stored or past its expiration date may not be effective. If your diabetes medications cause your blood sugar level to drop too low, the dosage or timing may need to be adjusted. So talk your doctor.

When youre sick, your body produces stress-related hormones that can help your body fight the illness, but they can also raise the level of blood sugar. Changes in your appetite and normal activity may also complicate diabetes management. Work with your health care team to create a sick-day plan. Include instructions on what medications to take, how often to measure your blood sugar and urine ketone levels, how to adjust your medication dosages, and when to call your doctor.

Alcohol

Alcohol can result in low blood sugar shortly after you drink and for as many as eight to 12 hours more. Alcohol can aggravate diabetes complications, such as nerve damage and eye disease. However if it is being difficult for you to stay away from alcohol, you may talk to your doctor. If sugar level is normal and doctor agrees, you may take beer or light drinks in moderation.

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Junk foods How unhealthy they are

Fast foods are very popular for great taste and convenience.  Studies found three in 10 urban teens eat four to six meals a week at fast-food restaurants. Foods commonly considered junk foods include salted snack foods, gum, candy, sweet desserts, fried fast food, and sugary carbonated beverages.  Many foods such as hamburgers, pizza, and tacos can be considered either healthy or junk food depending on their ingredients and preparation methods. In nut shell, highly processed food items usually fall under the junk food category. The Hundreds of multinational companies, restaurants are into fast food and processed food business having collective turnover in millions. They glamorise eating their products. While tasting the French fries, hamburger or Pizza, we never think, as how much harmful they may be for our health?

To enhance the taste, for better look, to preserve products longer and to make prices comfortable, much harmful stuffs are added in such products, not needed to mention the high calories, salt and sugar they contain. That’s why fast foods are the leading causes of child and adult obesity and many diseases.

Junk foods can lead to range of attendant health problems, including diabetes, heart disease and arthritis. A new study, published in the Canadian Journal of Cardiology, indicates that damage to the arteries occurs almost immediately after just one junk food-type meal. Based on the science, moderation with junk food doesn’t really exist.

Here are the facts about how excessive junk food consumption affects your body.

Junk foods reduce body energy levels

High levels of sugar put your metabolism under stress; when you eat refined sugar, your pancreas secretes high amounts of insulin to prevent a dangerous spike in blood sugar levels.

Because fast food and junk food dont contain adequate amounts of protein and good carbohydrates, your blood sugar levels will drop suddenly after some time of eating, leaving you grumpy, fatigued and craving sugar.

Junk food contributesobesity and poor performance

The high amount of fat, cream, sugar and calories in Junk foods accumulates in your body as fat, youll gain weight and could become obese. A 2007 survey from the July 2009 journal “Obesity” found that the average fast food lunch totaled 827 calories. In fact, a May 2012 study in “Obesity Surgery” suggested that among behavioural factors, fast food consumption had the most influence on the growing rate of severe obesity. The more weight you gain, the more youll be at risk for serious chronic illnesses such as diabetes, heart disease and arthritis. You could even have a heart attack.

Junk food enhanceshypertension

The high levels of fat and sodium in junk food can cause high blood pressure or hypertension. Excessive dietary sodium can also have a negative effect on renal function, even leading to kidney disease. A healthy adult below 50 years of age or a teen should not consume more than 2,300 milligrams salt per day. It should be not more than 1,500 milligrams, if you are above 50 yers or having hypertension or kidney problems. Yet many fast-food restaurant items contain more than half that amount. 10 ounces of typical potato chips have 1,680 milligrams of sodium.

Junk Food Can Damage Liverand Heart

The high levels of fat and sodium in junk food and fast food can contribute to heart disease by raising blood cholesterol levels and contributing to arterial plaque build up. According to a study by Dr. Gary Plotnick, a cardiologist at the University of Maryland Medical Center, within three to five hours after eating a high-fat meal, the blood vessels function abnormally. For a healthy person, this is usually a minor, temporary event. For someone with coronary disease, this could cause a cardiac event, such as a heart attack or stroke.

The high levels of trans fatty acids found in many junk foods and fast foods can lead to fatty liver deposits, which, over time, can cause liver dysfunction and cancer.

Junk Food Can Lead toDiabetes

Over time, the high levels of sugar and simple carbohydrates in junk food can lead to type 2 diabetes. This occurs because eating too much sugar puts your metabolism under stress; when you eat a lot of refined white sugar and simple carbohydrates, your body has to pump up insulin production to prevent a dangerous spike in blood sugar levels. 

Because junk food doesnt contain the protein or complex carbohydrates that your body needs to maintain consistent blood sugar levels, your blood sugar levels will drop suddenly soon after eating. Youll crave sugar and likely end up eating more junk food.

Over time, this stress damages your bodys ability to use the insulin secreted by your pancreas. A healthy diet can help maintain your bodys insulin sensitivity.

Junk food may lead to Depression and Addiction

Studies linked fast foods to depression. According to “Public health nutrition” article 2012, those who eat junk foods regularly are 51% more likely to develop depression and more you eat greater the risk of depression will be.

Additionally, some research suggests -- but has not proven -- that fast food may be addictive, according to a September 2011 article in “Current Drug Abuse Reviews.”

Junk food increasesthe risk of Cancer

According to Corporate Accountability International, one-third of cancers are related to poor diet. This is often paired with the fact that obesity is closely linked with cancers of the colon, kidney and esophagus. All packaged foods contain high amount of Trans fats which is highly associated with risk of cancer and heart diseases.

Even in the short term, eating too much junk food can make you feel really uncomfortable. It can lead to mood swings and constipation, and lower your energy levels so that you lack interest in the exercise you need to burn off those extra calories. So friends! Please eat junk foods in minimal. 

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The Science of losing weight and belly fat

Obesity, specially the belly fat is not good for health. Belly fat deposits in layers. The fat just behind the skin, called as Subcutaneous fat and the fat deep inside the abdomen is called Visceral fat. Evidence reveals the visceral or intra-abdominal fat, threatens our health more than subcutaneous fat. Visceral fat secretes hormones and other molecules that directly increase a persons risk of developing Blood pressure, type 2 diabetes, coronary heart disease, and other chronic conditions.

Why reducing belly fat is harder?

The daily habits that led to the excess pounds are hard to change since they include eating bad foods that taste good, drinking excess alcohol and developing the couch potato habit. similarly doing regular exercises need high level of commitment and staying motivated. Eighty percent of your ability to reduce excess body fat is determined by what you eat, with the other 20 percent related to exercise and other healthy lifestyle habits. Here are some reasons, why we get fatty and why it is hard to get rid off.
Age- Burning belly fat gets harder as you get older. This is due to hormonal changes and the aging process.

All fats are not alike- The extra calories we eat, gets deposited on different places—long-term storage depots beneath the skin (subcutaneous fat) or short-term bins deep in the abdomen (visceral fat).

Stress makes you fat- Stress is directly involved in making you fat. Stress hormone Cortisol, helps adding belly fat.

Type of fats consumed- Trans fatsand saturated fats has more tendency of deposition inside the arteries as well as abdominal wall than the unsaturated fats. Though all of them offer same amount of calories.

Muscle Memory- Muscle memory can best be described as a type of movement with which the muscles become familiar over time. Youve probably tried numerous exercises that target just your abs. Most exercises provide excellent results, while others dont. This may be due to muscle memory. Muscles are easily worked out, but after a while they stop building. 

Childbirth- Pregnancy and childbirth changes how your abdominal muscles look. Its possible to become toned and burn belly fat after giving birth by doing exercises as soon as you get approval from your doctor.

How to reduce belly fat?

Reducing belly fat is not so much difficult as much you think. Just you need to make a proper plan and follow it with commitment.

Make a plan

you need to make a plan for your weight loss. Losing belly fat takes some work, and you have to put together a realistic plan you can refer to once you start your weight loss program.

You divide your working plan in five parts:

• Part one- Enhance your metabolism
• Part two-Exercises for fat loss
• Part three- Diet plan for fat loss
• Part four- Measure your progress
• Part five- Stay motivated

Part one- Enhance your Metabolism

EatBreakfast

Studies show that eating breakfast within an hour of waking up keeps your insulin levels steadier and your LDL cholesterol levels lower. Eat breakfast around the same time each day. Include protein, high fibre, nutrients and antioxidants. Avoid sugary, fatty breakfast.

Avoid stress

Studies show that stress is correlated with an increase in belly fat. During stress our body secrets a hormone called Cortisol which contributes in belly fat. To avoid stress, first of all have a sound sleep of at least 7 hours. A little nap after lunch, be it of 15-30 minutes, is enough to make you fresh. Do not sleep more than 30 minutes in day time, if you have good sleep during night. Yoga and meditation or simply deep breathing is better for mental relaxation and avoiding stress.

Eat whole grains

Studies show, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lentils/ beans or lean meat, fish, or poultry) lost more belly fat than who ate the same diet, but with all refined grains.

Drink enough water

Studies suggest that consistently drinking water throughout the day can lead to a more active metabolism, regardless of dieting.  Drinking more water also helps your body flush out waste/toxins and improves your overall health. Being hydrated you be a lot less likely to indulge in a sugar-laden soda or juice if you’re not thirsty!  This is a sure way to lose stomach fat fast, try it for a week and you’ll see what a difference it makes.

Walk and Climb

Walk to work and climb stairs. Studies show that less walking increases deposition of belly fat fast. Similarly use less car, lifts, use stairs. It will keep your metabolism up as well as burn more calories.

Part two- Dieting for fat loss

Reduce calorie consumption. Unless you restrict calorie intake, you wont lose belly fat. Try these tips:

How much calories you need?

Calculate Your BMI(Body Mass Index) and calculate your Energy requirements. Click here to know your Diet chart with calorie requirements to maintain the weight at which you are now.

Lose One Pound in a week: Plan to lose one pound in a week. To lose one pound in a week you need a combination of reducing and burning 500 calories per day. Plan accordingly. Cutting more than this is unhealthy. Beside the diet plans for the required calories, here are some tips to avoid extra calories:

Colour your Plate- Eat more colourful meals, the more healthful it’s likely to be. Think about carrots, peppers, spinach, tomatoes: they are all brilliant colours, and they are all very healthful choices. Keep your plate colourful and you’re well on your way to losing that belly fat.

Cut out fast food- Fast food is the worst culprit in the battle against stomach fat. It’s convenient, sure, but it’s loaded with calories and fat.

Cut out soda- A serving of soda contains more calories than a large banana, with none of the nutritional value. many of those calories come from high fructose corn syrup, which our bodies don’t really know how to process, and which often ends up turning into belly fat.

Don’t starve yourself- Starving yourself will not help you burn belly fat. Cut calories by reducing and burning upto the safe lavels only.

Drink a glass of water before you eat- If you’re thirsty, you’re going to eat more. Strange but true. So before you sit down to eat, drink a glass of cool water and wait a few minutes. Then eat your meal.

Eat 5 small meals a day- Rather than eating three large meals every day, switch to five smaller meals: a light breakfast, a mid-morning snack, a light lunch, a mid-afternoon snack, and a balanced dinner. Smaller portions more often will keep you from feeling hungry.

Read the labels (even on diet food)- Even the foods that are supposed to be designed for dieters can be loaded with nasty chemicals and even far more calories than we need. Always check the labels on the food and drinks you’re about to have — and again, make sure you know what a serving size is?

Keep a food diary. Most people tend to underestimate how much they eat. Get an honest assessment of your eating habits by writing down everything you consume for a week. 

We will discuss the remaining three parts- exercises for fat loss, measure your progress and staying motivated in the next article - "The science of losing weight and belly fat-2"