Type 2 Diabetes and Weight Loss - Be a Little Healthier Today Than You Were Yesterday

If there were such a thing as a secret to success, what do you think it would be? Maybe luck is involved or making the most of opportunities. Perhaps it is ambition, or being so persistent each shortcoming gets you closer to your goal. When it comes to health, there could be many variables. If we should focus on one, however, it should mean making progress in small steps. Little by little you can get closer to achieving your objectives.

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A 10-Minute Yoga-HIIT Workout That's the Best of Both Worlds

Join Cody for $20 a month and access more than 2,500 workout videos to establish an at-home yoga practice, challenge your strength, and up your endurance with HIIT and cardio exercises!

Love yoga? Love HIIT? What if I told you there’s a way to get the benefits of both in a single workout. With this video, you’ll be shocked at how much you can accomplish in just 10 minutes.

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In this upper-body-focused workout, the instructors build on traditional yoga poses, making them more active and cardio-intensive. By returning to down dog between each move, you get a full-body stretch throughout the workout. With tabletop crunches, plank jacks, rotating side planks, one-legged down dog, and plank push-ups, your shoulders, arms, legs, and abs will be activated from the moment you press play.

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Simple Tips to Start the Weight Loss Journey

Trying to lose weight? This article discusses some easy first steps to take on your journey to a better you!

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Suggestions for Health Sector Reform in Trinidad and Tobago

Health reform refers to the changes in health administration, health planning and health research that places significant emphasis on local health challenges aimed at improving health administration, planning and healthcare. They will combine to produce an efficient model of healthcare delivery capable of increasing patient physical, medical and psychological safety. Health reform should be driven by empirical data, best practice and evidence based practice. A variety of health statistics; such as mortality, manpower needs, technology functioning and patient satisfaction; should be analyzed and employed in strengthening health systems.

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How Much Is Pollution Screwing With Our Health?

We've come a long way since the days when air pollution was a visibly deadly thing that could kill thousands of people upon exposure, as it did in The Great Smog of London in 1952, which The Crown so vividly depicted. But despite significant advances since the Clean Air Act of 1970, we're not in the clear just yet. Air pollution—mostly from fossil fuel-burning power plants and vehicles—is still a health threat to everything with lungs.

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While environmental advocates and the current EPA leaders are butting heads over climate change, how much we should be worried about the quality of our air right now? Are we basically smoking a pack a day when we venture into a city? What can individuals do to protect ourselves? Take a deep breath (gas mask optional) and read on to find out.

The Dangers of Dirty Air

Since 1970, the EPA reports that emissions of six common pollutants have gone down 70 percent nationwide. But the effects of the toxic gases and particulate matter that are still in our air can't be ignored: The Lancet Commission on Pollution and Health just reported this fall that pollution was responsible for 9 million premature deaths in 2015.

There are two culprits that worry experts most. The first is ground-level ozone—not the kind high in the atmosphere protecting us from the sun, but the stuff that’s formed when burning fossil fuel emits oxides of nitrogen and volatile organic compounds (a.k.a. smog). This gas irritates the lungs, limiting their function, which can lead to asthma in some and potentially cause more adverse effects later in life.

The other is particulate matter, which refers to airborne particles that are smaller than 2.5 micrometers but still manage to carry with them contaminants, including organic compounds called polycyclic aromatic hydrocarbons (PAH). The damage PAH can inflict go beyond the lung issues and asthma aggravation you might expect, as Frederica Perera, professor of environmental health sciences at Columbia University's Mailman School of Public Health and director of the Columbia Center for Children's Environmental Health, explains.

"A combination of size and toxicity has conspired to make [PAH] particularly harmful in a number of ways," she says. Because the gases and particles are so small, they bypass the filters in our noses and throats and go deep into the lungs, reaching the alveoli (the air sacs in the periphery of the lungs). "So they're picked up in the blood and circulated systemically through the body. That is why there are a number of effects, not just respiratory effects, of breathing in air pollution."

These and other pollutants cause oxidative damage (which harms our proteins, lipids, and DNA), affect autoimmune response, and cause inflammation, Perera says. That damage has been linked to cardiovascular issues such as heart disease, strokes, and atherosclerosis, as well as to neurodegenerative diseases. It's not the equivalent of smoking two packs of cigarettes a day, Perera says, but it's "on the continuum."

"We have shown that when pregnant mothers are exposed to higher levels of PAH, their children are more likely to develop certain adverse conditions, like slightly reduced IQ and an increase in ADHD symptoms," Perera says. "More recently, we and others have linked air pollution exposure of pregnant mothers to obesity in the children."

There's even a chance that exposure to pollutants now may lead to neurodegenerative problems such as Alzheimer's decades later, Perera says, though she cautions against pointing to air pollution as the sole cause of all of these health issues.

"All of these diseases and disorders and problems have many factors involved," she says. "These include genetics and nutritional factors and the immune status of the person."

So what can you do about it?

If you're really panicked about air quality, you could study the American Lung Association's annual rankings of the "cleanest" cities in the country (in terms of ozone and particle pollution) and move accordingly. But there are a few easier steps:

Don't exercise outside on bad air quality days.

You can check for these at airnow.gov, though Perera notes that indoor air quality might be bad on those days too, because buildings are more permeable than you think. "During exercise, one is inhaling more air and therefore more contaminants in the air per unit of body weight," she says.

Exercise in parks instead of along busy streets.

Also avoid exercising in rush hour. According to an article published in the journal Breathe, this makes a significant difference in the emissions your active lungs will take in. (Just don't stop exercising, because, you know, all the other benefits that outweigh the dangers.)

Keep your home air clean.

Use ventilation when cooking and avoid open grilling and even wood-burning fires (aw, man). "Any kind of combustion in the home should be minimized or eliminated," Perera says.

Use a HEPA filter, especially if you live in a very polluted area.

"These are expensive and they're expensive to run, but if you're living near heavily trafficked roadways, for example, it might be valuable to use air filters," Perera says.

Adopt some house plants.

Nature's air filters can take care of carbon dioxide as well as other indoor pollutants such as formaldehyde and benzene.

Eat well.

"A diet rich in micronutrients that are found in fruits and vegetables can offset the oxidative damage in pollutants," Perera says. Nutrients such as vitamin C help your cells build protection against the destructive molecules you may be inhaling regularly. In other words, those antioxidant-rich foods you eat in hopes of staving off colds and wrinkles can help protect you from cancer and cardiovascular disease.

Choose clean energy.

If your utility provider allows you to choose green energy, you can help make sure there's a market for fossil fuel alternatives. Same goes for your vehicle choice too. Both smog and particulates are generated by a variety of sources, but a big source of both, especially in cities, are our cars.

Get active.

"The real answer to this problem is government action and actions by industry," Perera says.

To help make this happen, start locally. Attend community board meetings and be in touch with your local government about the regulation of nearby businesses and to encourage the development of greener practices such as public transportation. You can also act on a bigger scale, writing to state reps in support of more laws to mitigate pollution in the country and around the globe.

"Advocating for clean air in one's neighborhood, community—that can be very effective," Perera says. "You can help yourself and you can help others."

Sabrina Rojas Weiss lives in Brooklyn, surrounded by her fellow freelance writers and competitive stroller-pushers. Follow her on Twitter @shalapitcher.

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Everything I Believed About Carbs Is Wrong

Similar to many, I carry extra weight in my midsection. Despite my Herculean efforts to crunch, plank, and cardio-blast away my excess abdominal fat, my belly remains. I like to refer to it as carrying a little extra love, at least on the days when I’m not being too hard on myself. Because let’s be real: Even when we do our best to love every curve and imperfection—they are great, and they do make us unique—some days those wobbly spots can feel like a real drag.

Everyone has a trouble section, and my stomach is mine. It’s something I’ve been insecure about since my childhood, and I’m still haunted by memories of sporting an oversize t-shirt at the beach when I wasn’t feeling brave enough to rock a bikini—which was always. That feeling has persisted, and even at 30 years old, an age I've dedicated to acceptance and self-love, I still have moments when I dread donning anything snug in the waist, let alone a bikini.

A Little Diet-Obsessed

It should come as no surprise that I’ve tried every trick in the book when it comes to whittling my middle and finding those flat abs. From rigorous workout regimens to all kinds of cleanses to pretty much every diet I’ve heard of… you name it, I’ve dabbled in it. These fat-burning tactics ranged from unsustainable and unsupported to simple and healthy(ish), but one trend lingered: eating low-carb.

A low-carb diet has many science-supported benefits and is often touted as one of most effective ways to minimize abdominal fat. Time and again, as I eagerly flipped through magazine pages and succumbed to ab-tastic clickbait—"You’ll never believe what this celebrity cut out for her best body EVER!"—I came to the same conclusion: Low-carb was the answer.

Like many failed dieters, I’ve started more diets than I can count. Atkins, Paleo, Whole30… While none are completely carb free, they do eliminate grains and legumes, two major—and arguably healthy—sources of carbohydrates. The Atkins diet even regulates servings of fruits and vegetables (also healthy carbs), as do some Paleo philosophies.

I was intrigued, intoxicated even, by the success stories about changing to a low-carb diet. It’s no wonder that even after multiple failures, I always went back for more. What’s not to love about the prospect of higher energy, greater mental clarity, and more confidence (which for me, would undoubtedly come from shedding a few pounds—preferably in my midsection)?

But there comes a time when you have to stop beating your head against a wall and admit defeat. In this case, that meant giving up on everything I believed about carbs.

For the Love of Carbs

Though I can definitely vouch for the fact that eating a low-carb diet encourages healthier eating habits—like snacking on veggies instead of reaching for processed, sugar-packed snacks—it has downsides too.

While eating high-fat, which often coincides with eating low-carb, works wonders for some, without the help of whole grains, my digestive system goes haywire. So much for less bloating! To take it a step further, and perhaps into TMI territory, when I drastically reduce carbohydrates, I also eliminate my body’s ability to eliminate (if you catch my drift). Cue excessive bloating, bouts of gas, and generally feeling like I belong in the Macy’s Thanksgiving Parade—though mentally, I feel even bigger than those floating monstrosities. And that backlog (sorry) ends up sapping my energy, spinning my mood into a downward tizzy, and, perhaps worst of all, makes me gain weight—a lot of it.

I’m also sick of being told that carbohydrates are the devil and that all bodily woes are cured by eating low-carb.

Now, I know what some of you are thinking: I’m just not doing it right. Perhaps that’s true, and perhaps there’s yet another way I could play with a low-carb diet to find just the right combination of fats, proteins, and produce. But quite frankly, I’m sick of trying and sick of not feeling good. I’m also sick of being told that carbohydrates are the devil and that all bodily woes are cured by eating low-carb.

Why Carbs Actually Rock

Let's focus on the positives here. According to science, we got this going for us if we eat carbs:

• They help us fall asleep and stay asleep.
• They fuel us through busy days and heart-pumping workouts.
• They make us feel satiated and even alert. (Hello, power breakfast.)
• Complex carbohydrates, which are comprised of starches and dietary fibers, help keep the digestive track movin’ and groovin’.
• The body needs them—hence why they’re one of three macronutrients.

We hear it time and again, but the most important thing to remember when it comes to nutrition is that every body is different. While you may feel kickass riding the low-carb train, I don’t—which is why I will never cut them from my diet again.

That said, I am a big believer in moderation. And while I’m pro-eating that serving of grains, I’m not starting my day with a bagel, digging into pasta for lunch, and topping things off with pizza for dinner. Quality is incredibly important, as is making sure I’m eating a balanced diet, i.e. getting those greens and that protein too.

It’s easy to overdo it and overthink it—especially if you love eating like I do.

How I Make Carbs Work for Me

• Switch grain intake from the morning to the evening.
  I’m a big fan of low-carb breakfasts and high-protein dinners with a serving of quinoa, farro, or brown rice. It helps me sleep like a baby, and when I wake up, my stomach is ready to go. We may be snoozing, but our bodies work incredibly hard overnight.
• Try to stick to the good stuff.
  This means focusing on whole grains, like oats, brown rice, and quinoa. While I love bread, I know that gluten is difficult for me to digest, so I limit it much as I can. Another gluten-free favorite: sweet potato.
• Go lighter on low-activity days and heavier on the days you need some serious fuel.
  On the days I don’t work out and am glued to my computer, I limit myself to one serving of fruit and 1/2 cup of grains (or a half of a sweet potato). On days where I’m running around town or powering through an actual run, I have a 1/2 cup of grains or sweet potato (or both) at lunch and dinner—and sometimes even breakfast! I feel better eating grains at night, but sometimes, I just can’t resist oatmeal.

I hate to be a broken record, but it’s all about finding out what works for you. If that’s eating low-carb, great! If that’s embracing the oat, great! Do you. Just make sure what you’re doing is actually you, and making you feel good.

And don’t believe everything you read. I continue to learn (the hard way) that what works for celebrities and the individuals writing their success stories doesn’t work for me. While it’s fun to try new things, ease into changes instead of going cold turkey on entire food groups. It’s easier to learn from trial and error when you’re taking baby steps as opposed to leaps of faith.

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A Vegan Diet Could Do Wonders for Your Skin—Here’s Why

I practice preventive and proactive medicine—I think it’s important to grab the bull by its horns and take control of your health, rather than sitting around waiting for problems to occur.

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One of the best ways for you to do this is to pay attention to what you eat—food can be the safest form of medicine or the slowest form of poison—and one of the best ways you can determine how your body reacts to your food choices is how your skin looks.

Personally, I’m a huge believer in a plant-based diet, also known as veganism. I was raised vegetarian, but that meant eating dairy products and eggs. Once I went completely plant-based, I was surprised by all the extra benefits (beyond reducing the risks of cancer and cardiovascular disease!)—including, for me, glowing skin. What exactly is going on?

Your skin can benefit from a vegan diet in a number of ways.

A vegan diet tends to be high in fiber and lower in saturated fat than the average American diet. This allows for improved function of insulin and glucagon production, which control your sugar metabolism, a suspected cause of acne. (Insulin imbalance affects your skin’s sebaceous glands, which can lead to clogged pores, causing acne).

Plant-based diets are high in fruits and vegetables, which in turn are rich in antioxidants. I tell my patients to eat a rainbow of naturally colorful plants, like fresh tomatoes, roasted sweet potato, yellow bell peppers, baby spinach, blueberries, and beets: The more variety of natural colors available, the better. That way, you’re getting a big array of a variety of protective antioxidants.

Antioxidants can combat acne and reduce zit formation while promoting serious radiance and healthy glow to the skin. They scavenge free radicals and prevent damage to cells and tissues—the building blocks of your organs, including the skin. Antioxidants collectively decrease inflammation and help with collagen synthesis, which gives more elasticity to the skin and slows down the aging process.

Plant-based diets have also been associated with increased levels of vitamins and carotenoids, a.k.a. certain plant pigments (usually orange, red, and yellow). Fruits and vegetables with carotenoids produce beneficial skin color, which has been associated with glowing skin.

But what is it about dairy and meat that increases the risk for acne?

The standard American diet is notorious for its excess of calories, sugar, meat, and dairy. And there’s been evidence to suggest that this Western diet causes changes in protein signaling, which exacerbates oil and sebum production, thereby causing acne.

There’s evidence to suggest that growth hormones, such as those found in dairy milk, can contribute to acne. When humans consume dairy and meats, the growth hormones in these products interfere with several reactions at the cellular and enzyme levels, which disturb the normal functioning of gene expression.

Dairy has also been shown to have acne-promoting effects through other means; the insulin effects of milk and whey can be linked to acne formation.

And if you don’t want to go all-or-nothing vegan, that’s cool too.

There’s often a concern that plant-based diets are not sustainable, and that they’ll necessarily lead to vitamin and protein deficiencies. But if you do a good job triangulating your diet, nothing could be further from the truth. Deficiencies of protein, iron, calcium, and fatty acids are not as common as we think. But that doesn’t mean you have to go 100-percent vegan to reap some of the benefits of a plant-based diet.

I never expect all my patients to go completely vegan. It's just not possible for a lot of people. Following a strict plant-based diet can offer up challenges—especially in social settings or in places where fresh fruit and vegetables are hard to come by.

But if you can follow the 80:20 or 90:10 rule, significantly reducing your consumption of animal products, then that's a start. I think once my patients experience how amazing they look and feel, whether they discover beautiful skin, weight loss, or better sleep, they often figure out what’s best for them. Why not give veganism a try—your skin will likely thank you for it.

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Things You Practice For Weight Loss That Are Totally Wrong

What we sometimes fail to understand is that it is very important for an individual to be healthy to lose weight. And if weight loss is your priority, the best way to go about is putting in place a multifaceted approach to get healthy!

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Afro Braids: Tips and Tutorials to Inspire You

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5 Benefits of Chiropractic Care

People look for a good chiropractor for many different reasons. Whether you want to get adjusted for lower back pain or headaches, know that the spinal adjustment may help you get better. If you take care, your entire nervous system will work fine. With a properly functioning nervous system, your whole body will work the way it should. Therefore, we suggest that you try out the services of a good chiropractor. Let's take a closer look at some of the major benefits of chiropractic. Read on to know more.

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The Vital Importance of Chaperoning in General Practice for Doctors

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Have You Tried Almost Everything, and Still Can't Lose Weight? Here's Why

If one involves himself with mindless munching and spends too much time on the couch, weight is easy to gain and difficult to lose. But did you know that there are some unknown factors that could be hampering your progress in your bid for weight loss? Let's run through some of the agents which make weight loss more difficult to achieve:

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The Harsh Truth About Winter Weight Gain

There are many reasons why you tend to gain weight in the winter, but there's only one result. You wind up greeting the spring more substantial than you were the year before.

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Technological Advancement in Health Communication in Less Developed Countries

The article proposes that in less developed nations, healthcare can be improved by. the adoption of social media tools such as Skype, zoom and video conferencing. This would free up health providers, making it possible for them to spend more time with critically ill patients in hospitals. Patients who are less acutely ill can remain at home and get the required care without having to spend long wait times at hospital.

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Accreditation Is Key in Securing a Cord Blood Transplant

Umbilical cord blood plays a potent role in treating life-threatening ailments like sickle cell anaemia, lymphoma, leukaemia and the like. Today, over 25,000 patients round the globe have had cord blood transplants since their parents had a long-term vision that made them donate the child's umbilical cord blood to a prominent cord blood bank.

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Seriously, Though, Is Coconut Oil Healthy or Not?

Coconut oil isn’t new to the world by any means, but over the past decade or so, it’s certainly become a major health trend. Folks are using it for practically everything, from mouthwash (in the form of oil pulling) to skin moisturizer, to you know, as a cooking oil. The uses and health benefits of coconut oil can seem endless and are widely touted (and occasionally, roundly mocked). Coconut oil has undergone a huge shift in public perception over the past 30 years too, from being widely perceived as one of the bad "tropical oils" of the 1980s to now being seen as a total health wonder: Seventy-two percent of Americans think coconut oil is a healthy food.

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But earlier this year, the American Heart Association released a report advising against the use of coconut oil. This report caught like wildfire, sparking headlines like "Coconut oil isn’t healthy. It’s never been healthy." Of course, this contradicted everything we’ve come to think about coconut oil in the past few years. So what’s the actual deal? Is this stuff good for you or not? We did a bunch of research—and spoke with experts in the field—to find out.

The research doesn’t all point the same way.

In the early 2000s, studies published by researchers at Columbia University boosted coconut oil’s reputation as a healthy food. These studies indicated that medium chain fatty acids (which are found in coconut oil) can help adults burn fat. A 2015 study also indicates that coconut oil boosts your HDL, or "good cholesterol." And another study suggests that coconut oil might promote weight loss in obese women.

The claims about coconut oil’s health benefits are many, including the idea that it helps decrease the chance of cardiovascular disease. But at least one review of relevant studies determined that research doesn’t really support the popular idea that coconut oil reduces the risk of CVD.

"Recent study results are conflicting," says Susan Stalte, R.D. She takes issue with many of the claims being made about coconut oil’s health benefits because of the lack of long-term research. "While coconut oil does contain lauric acid (an MCT, or medium chain triglyceride), there's not enough of it in normally consumed amounts to encourage sustainable weight loss," she says. "A few very small studies conducted years back found that MCT oil may help with weight loss, but these studies are outdated, and there's no recent evidence-based research out there yet to support that coconut oil prevents diabetes, Alzheimer's disease, or anything else."

How you think about saturated fat determines how you think about coconut oil.

Let’s turn our attention to the idea of saturated fat—and what it means for using coconut oil in our food. The American Heart Association recommends 13 grams or less of saturated fat each day. It points to evidence that saturated fat can raise bad cholesterol, putting people at higher risk for heart disease (which, yes, definitely directly contradicts the idea that it could decrease the chance of cardiovascular disease, as mentioned earlier).

And coconut oil is indeed high in saturated fat. It contains 12 grams of saturated fat in each tablespoon, which is much higher than olive oil (2 grams) and canola oil (1 gram).

According to the USDA nutrient database, coconut oil is about 82 percent saturated fat, whereas butter is about 50 percent, and beef fat (tallow) is also about 50 percent saturated fat. Saturated fat has been well demonstrated to raise ‘bad’ LDL cholesterol levels, which increases the risk of heart disease. So looking at it from this perspective, coconut oil is worse for our hearts than many other cooking fats.

There are definitely other nutrition facts to consider, however, especially if you don’t necessarily believe high-fat diets are bad for you. The AHA appears to suggest that low-fat diets are inherently good, but not everyone agrees with this—high-fat diets seem to work for some people more than others.

So is coconut oil OK to use?

Sure, Stalte says. Coconut oil has a long shelf life, and it adds a deep coconut flavor to food. "I use coconut oil when making eggs and when roasting veggies," she says.

Just use it sparingly. "Nutrition guidelines still recommend keeping saturated fat to 7 to 10 percent of total daily calories or less," she says. "At least until more is known, you’re better off using coconut oil in moderation, and getting the bulk of the fats you eat and cook with from heart-smart unsaturated sources, such as olive oil and fatty fish."

The oil does appear to have other benefits when applied topically, however. Because it’s anti-fungal and anti-microbial, it could make a good post-shave cream or moisturizer, provided that you have the right skin type. "Coconut oil is fine for patients with dry or sensitive skin and even those patients with eczema (provided they aren't allergic to it)," says dermatologist Gary Goldenberg, M.D.

As for oil pulling, there’s no strong evidence to support the idea that this process is good for you. However, a few small studies indicate that oil pulling, either with sesame or coconut oil, can reduce plaque. So while the jury’s still out, there’s a bit of evidence to support the idea that this traditional Ayurvedic remedy may have scientific merit.

So, yeah, coconut oil isn’t exactly a magical cure-all that will fix problems with your skin, heart, and relationships.

Whether you take the AHA’s advice or not, don’t buy into the fad that coconut oil is a miracle food, Stalte says. "If you’re really trying to eat healthier, it will involve more than taking or leaving coconut oil," she says. "One single food or supplement will not lead to a night-and-day wellness difference."

Stalte offers these tips: "Cut out the processed foods and schedule a few gym days per week on your calendar. Incorporate a tiny bit of coconut oil to your nutrition routine only if you enjoy the taste or if you're seeking a highly heat-resistant option to cook with so that it doesn't break down into harmful chemicals, not if you're expecting serious benefits and looking for a quick weight-loss fix."

Julissa Treviño is a writer and journalist currently based in Mexico. Follow her @JulissaTrevino.

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Finding an Authoritative Health Magazine

Many consumers today get their health information from the internet, TV, and magazines. It is also true that most of the published materials are also availed online at some point. While the resources are great, some offer information that is good and up to date while others do not. Things have become very convenient these days and there are many health magazines that have become available online today.

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Chronic Fatigue Syndrome - How My Healthy Lifestyle Changes Helped Extreme Fatigue and Weakness

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