Monthly Archive December 2017


Meat Lover’s Guide to a Diabetes Diet

Meat Lover’s Guide to a Diabetes Diet

Madeline R. Vann, MPHBy Madeline R. Vann, MPH
Reviewed by Farrokh Sohrabi, MD

Is the aroma of a sizzling steak too good to resist? If you’re smart about how you choose red meat, it can have a place among other healthy protein sources in your diabetes diet.

Having diabetes means making some specific dietary changes, but you don’t have to give up all of your favourite foods. You just need to make better choices. If you’re a meat lover, knowing how to select quality red meat and avoiding processed types, like certain cold cuts, is key.

Cutting back on red meat and processed meats is beneficial even if you don’t have diabetes because it’s a heart-healthy strategy for any diet. And cutting back when you do have diabetes is even more important because all the fat and salt that comes along with processed meat can make diabetes control more difficult. On the other hand, your diabetes diet should include healthy protein, and the right lean red meat can fit the bill, but within limits.

About Diabetes and Red Meat

When researchers in Japan looked at the dietary habits and diabetes risk of 27,425 men and 36,424 women between 45 and 75 years old, they found that for men, but not women, red meat or processed meat consumption correlated with diabetes risk. The more of those meats the men ate, the greater their risk of developing type 2 diabetes, the authors concluded. A large study published in the American Journal of Clinical Nutrition found similar results in a large group of U.S. adults, although without a gender split.

And when yet another team of researchers reviewed studies on this link, they found similar results across the board. The conclusion? Eating a lot of red meat and processed meat appears to increase the risk of heart disease and diabetes. According to these findings published in Current Atherosclerosis Reports, processed meat in particular, with its high levels of sodium and additives, poses a serious health risk.

A Place for Red Meat in Your Diabetes Diet

There’s no clear-cut guideline for how much red meat is safe to eat when you have diabetes or pre-diabetes, says researcher Lu Qi, MD, PhD, assistant professor in the department of nutrition at the Harvard School of Public Health in Boston. Dr Qi’s research focuses on the interaction between the environment, which includes food choices, and diabetes risk. “My suggestion is to reduce intake of red meat as much as possible, and make the switch to white meat, such as chicken, poultry, fish, and other seafood,” he says.

To include red meat in a healthy diabetes diet, you have to be strategic — that means small portions and only occasionally. “You want to eat no more than 18 ounces of cooked red meat a week,” advises registered dietitian Meredith Nguyen, RD, of the Methodist Charlton Medical Center Diabetes Self-Management Program in Dallas. If you stick to serving sizes of approximately four ounces — about the size of a deck of cards or a bar of soap — that translates to between four and five servings of red meat per week.

Adopting that portion size will go a long way in bringing your red meat consumption within safe limits, says Ann Walker, RD, LD, a registered dietitian at the Cray Diabetes Self-Management Center at the University of Kansas Medical Center in Kansas City. That’s because we’re used to average American serving sizes that are two or three times as large. Meat, even fatty steaks, won’t raise your blood sugar, but the extra calories of supersized portions can hamper weight loss, and being overweight makes diabetes harder to control.

Red Meat: What to Choose

Balance in the protein sources you choose is also key to diabetes diet success, Nguyen says.

“It’s not that you can never have your steak. But if you do have red meat, pick the leaner cuts to reduce the saturated fat you eat,” she advises.

The healthiest red meat choices are those with “round” or “loin” in their name — they’re the leanest. If you want ground beef, look for labelling that states 95 percent lean or leaner. And, of course, always trim any visible fat off of your beef.

If your budget allows, shop for grass-fed beef when possible. Animals raised this way often produce meat with a healthier fat profile, including more omega-3 fatty acids (a “good” type of fat for a healthy diet).

For sandwiches, it’s important to replace processed meats with meat you prepare at home, or to buy meat prepared fresh by a butcher. Thinly slice a roast or steak for a whole-wheat pita wrap or to top a fresh salad.

So go ahead and order that steak the next time you’re dining out. Just remember to box up half of it and focus on leaner protein sources at other meals.



Do you eat 5-7 servings of fruit and vegetables every single day

Do you eat 5-7 servings of fruit and vegetables every single day?

It’s hard enough to get one or two servings each day, let alone seven!

So what are some ways to do it? And importantly, why do we need to eat that much? Fruits and vegetables are hugely important for staying healthy and they are a great source of essential nutrients the body needs.

They naturally contain fibre, antioxidants, fructose (naturally occurring fruit sugar) and various vitamins, minerals and trace elements. They also tend to be low in fat.

What about the sugar in fruit? 

Fruit naturally contains sugar, called fructose, but this shouldn’t be a reason not to eat it. Fruit contains many other great nutrients and the benefit of these outweighs the sugar quantity you’ll get from eating a piece of fruit. But do watch your intake; try to make up your daily requirement with 2-3 servings of fruit and 4-5 of vegetables.

So what are some good ways to hit the ‘magic number’ of fruit and vegetables each day?

  1. Add fruit to shakes and smoothies for a tasty drink.
  2. At breakfast, add sliced fruit on your cereal or oats, or sliced tomato or avocado.
  3. Fruit and vegetables are healthy snacks – snack on a piece of fruit or sliced vegetable sticks such as carrots/celery/peppers.
  4. Keep the fruit bowl full, as you’re more likely to reach for a snack that is readily available in your home or in your bag.
  5. Dinner is a good way to increase your vegetable intake. It’s easy to throw extra vegetables into a stir-fry or to eat them as a side dish.
  6. Variety in cooking is needed to alleviate boredom. Try something new each day: stir-fry, roast, boil, poach, steam or bake.
  7. Although fresh is best, frozen and canned fruit and vegetables count too. If you choose canned fruit, go for ones without a sugary syrup and that is low in salt and sugar.
  8. One glass of unsweetened 100% fruit juice counts as one of your servings
  9. Grow your own. It always seems to taste better when you’ve put the hard work in yourself!
  10. Buy what’s in season – it tastes better and is usually cheaper

So head down to your local farmers’ market, fruit and veg store or supermarket and stock up on healthy, tasty and nutritious fruits and vegetables. Need additional information? Herbalife is a leader in the health and wellness industry, and your Herbalife Independent Distributor can help you discover the best products for your nutritional requirements. 

Your Herbalife Independent Distributor

Phone: 0044 (0) 7858630707 


Flabby Arms? How to Get Rid of Upper Arm Fat

Flabby Arms? How to Get Rid of Upper Arm Fat

Posted by Samantha Clayton, AFAA, ISSA – Senior Director, Worldwide Sports Performance & Fitness

Wave goodbye to flabby arms.
Do you know what a ‘bingo wing’ is? What about a ‘flabby flapper’? If you don’t know about these terms for flabby arms, then you probably don’t have an area of loose musculature at the top of your arms. Plenty of people do, however, and it can be a major confidence drain.

This week I’ll work through how you can regain upper arms to make you proud instead of having ‘chicken wings,’ ‘whale flippers’ or ‘granny second waves.’

Both men and women can have a tendency to store fat on their upper arms, and if that applies to you then don’t worry—we can tackle the issue with some key exercises. You may also feel that you have flabby arms if you’ve lost weight and have excess skin in this area. But again, don’t worry—my advice addresses this as well. Together, we will wave goodbye to arm jiggle and show off our toned and defined biceps and triceps.

Although you can’t command your body to lose fat from a specific area, a variety of weighted toning exercises can help you improve your muscle mass. I recommend combining bursts of general fat burning cardiovascular activity with upper arm focused strength exercises, and you will be showing off your newly sculpted guns and saying goodbye to unsightly bingo wings in no time at all.

It’s easy to add in some upper body exercises throughout the day at home or at work. You don’t even need to use heavy weights—a simple full water bottle or cans from the pantry can be a good starting point. In the workplace, you can try using paperweights or a ream of photocopy paper.

You might also want to consider investing in small sandbags, as these can be great tools to help you start toning up. I can also recommend resistance bands, as these stretchy ribbons are a light weight solution for adding resistance workouts to your day. They are inexpensive and light weight. so you can take one almost anywhere. Although it’s a different feeling than weights, the resistance created is just as effective for toning your body.

Focus on toning up and building your strength:

Building strong biceps, triceps and shoulders will give you muscle definition and rid you of an arm that continues to move long after you stopped waving.

Try focusing on movements that mimic everyday tasks. Sculpting your arms can be as simple as placing books on a shelf! Try to do exercises that are consistent with your body’s needs. If your job requires you to lift objects throughout the day, then getting strong through stretching and exercise can make your day easier. Excessive direct overhead movements are often not necessary and can cause stress on your shoulder joints, so keep your movements in front of you.

The benefits of gaining a little muscle:

There are several benefits of gaining additional muscle mass. The most exciting being that your body will naturally burn extra calories all day long in order to sustain your new muscle. You will also find that the additional strength you will gain from lifting weights can help you with your day-to-day tasks, and weight-bearing exercise has been linked to considerable improvement in bone density. Resistance training is recommended by ACSM (American College of Sports Medicine), as it is especially beneficial for an ageing population.

Focus on upper arm strength-building 10 minutes a day

Dedicating a small amount of time each day to upper body resistance training, and avoiding the trap of spending hours a day in the gym, can help you reap the benefits without the severe muscle soreness that over exercising a specific body part can give you.

Try to dedicate 10 minutes a day to an arm exercise routine, and remember to stretch both before and after you exercise to avoid injury and tight muscles. It’s amazing how quickly your body can respond to resistance training.

There are many effective exercises that focus on the upper arm. Try a combination of bicep curls, bent over rows, tricep kickbacks, shoulder presses and plank holds.

The tricep kickback is one of my favourites, as it focuses on the back of your arms, and the tricep can be overlooked in favour of the much more famous bicep.

How to do a tricep kickback correctly

Samantha Clayton tricep kickback, Discover Good Fitness from Herbalife – Choose some weights that are suitable for your fitness level and hold one in each hand. Stand with your feet shoulder-width apart, bend your knees and hinge your back forward slightly so that you are looking at the floor in front of you and your back is at a 45-degree angle. – Bend your elbows at a 90-degree angle, so that your hands are in front of you, and keep your arms tightly tucked into your sides.

Samantha Clayton tricep kick back, Discover Good Fitness from Herbalife

– Extend your arms back behind you and slowly straighten your arms. You will start to feel your triceps working as you lift the weight behind you. Hold the lift for two seconds and return to your starting position and repeat. If you want to intensify the workout, turn your palms upward.

– Try to do 10 reps per arm, but stop if you feel uncomfortable.

You can do this exercise with both arms at the same time, or you can do it first with one arm and then the other. If you prefer to work one arm at a time, be sure to place your dumbbell free hand on your thigh and use a staggered stance to help keep your back in a neutral position.

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There are so many health benefits to be gained from a balanced combination of diet and exercise. I believe that taking a little time each day to focus on yourself is never a bad thing, and with a consistent approach, you’ll soon be waving goodbye to sagging arms with an arm wave that stops when you stop.

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