5 Steps to Managing Type 2 Diabetes

The secret to managing type 2 diabetes doesn't come in a pill. In most cases, 

these simple lifestyle changes will do the trick.

Adopting a healthy lifestyle is the key to managing type 2 diabetes.

 

“Basic principles of good health like eating right, exercising regularly, and maintaining a healthy weight can be as effective as medicine in the management of type 2 diabetes for most people,” says dietitian Sue McLaughlin, RD, diabetes educator and president of health care and education for the American Diabetes Association.

Improve Your Diet

Keeping close tabs on your diet is a major way to manage type 2 diabetes. A healthy diet for people with type 2 diabetes includes fresh fruits and vegetables, whole grains, beans, lean meats, and low-fat dairy. Focus on eating fruits and non-starchy vegetables, like broccoli, carrots, and lettuce, and having smaller portions of starchy foods, meat, and dairy products. Be especially careful about loading up on foods that are high on the glycemic index (GI), a system that ranks foods according to how they affect glucose levels. High-GI foods include white breads, white rice, and soda.

Limit fast food, too. In a 15-year study of 3,000 young adults, those who ate fast food more than twice a week developed insulin resistance (a diabetes risk factor) at twice the rate of people who weren’t fast food junkies. Plus, fast food is loaded with refined carbohydrates, trans fats, and sodium, which can be especially unhealthy for people with type 2 diabetes.

Lose Weight

Shedding pounds can improve blood sugar levels  and help keep type 2 diabetes under control. And you don’t have to lose a lot of weight to make a difference. “If you already have type 2 diabetes, losing just 10 to 15 pounds can lower your glucose levels,” says McLaughlin.

Where your fat is distributed also affects your diabetes risk and management. People who carry most of their fat in their belly (apple shape) are more prone to type 2 diabetes than those with fat mostly in the thighs, hips, and buttocks (pear shape). A woman whose waist measures more than 35 inches and a man with a 40-inch waist need to lose weight for good diabetes management, says McLaughlin, adding that a healthy diet and regular aerobic exercise will whittle away weight in the stomach area.

Exercise Regularly

Even without losing a pound, exercise can help keep type 2 diabetes under control.

“When you do physical activity, such as walking, your muscle contractions push glucose out of your blood into your cells,” explains McLaughlin. The result: Better blood sugar levels.

Of course, the more intense the exercise, the better. In one study of vigorous exercise and type 2 diabetes, women who walked quickly gained more protection from type 2 diabetes than those who walked at a more leisurely pace.

Regular weight-lifting sessions can also help keep blood sugar levels steady. McLaughlin recommends using hand weights or resistance bands for 30 minutes two to three times a week.

Control Sleep Apnea

Many overweight people with type 2 diabetes also have sleep apnea, a condition in which a person stops breathing temporarily while sleeping.

People with type 2 diabetes and sleep apnea are at higher risk of death from heart attack and stroke. Their blood sugar levels also fluctuate more dramatically while sleeping than in those who have type 2 diabetes, but not sleep apnea, according to one study. These fluctuations have been linked to a higher risk for diabetic complications.

Severe cases of sleep apnea may need to be treated with surgery or by wearing a special device while sleeping, but less severe cases can be managed by losing weight. Talk to your doctor if you suspect you may have sleep apnea — loud snoring is one sign. A special sleep test can diagnose sleep apnea.

Soothe Stress

Stress can make blood sugar levels harder to control, says McLaughlin. Try relaxation techniques to chase away stress. Top-notch stress busters include yoga, tai chi, meditation, massage, and soothing music.

As a bonus, stress relief may help you sleep better, important because studies show that not getting enough sleep can worsen type 2 diabetes. Sleeping less than six hours a night has also been found to contribute to impaired glucose tolerance, a condition that often precedes type 2 diabetes.

Besides yoga, try deep breathing before bed. Other tips to try:

• Avoid alcohol, caffeine, and spicy foods at night.
• Maintain a slightly cool temperature in your sleep environment.
• Block out all light and noise.
• Go to bed at the same time every night to establish a sleep schedule.

These management strategies can have a dramatic impact on blood sugar levels and the progression of type 2 diabetes, says McLaughlin. Simple lifestyle changes will improve how you feel today, and help ensure a healthier future.Cheers!!!!

Fashrel is concerned about your whole well being.....
 be Plus Sized, Be Happy Be healthy ........that Top Most "BEEN HEALTHY"
THEY LOOK HAPPY.................

Foods like Chocolate, Chile, Nuts and Cheese help you lose weight

There is no doubt that the worst of a diet is to deny the foods you love. When will power begins to weaken, chocolate, cheese or a glass  of wine will help you lose weight.

According to new research, “Malbec was thought that increased waist size, now could help you lose inches.”

Advances in nutrition research are beginning to show effects of thinning with some foods more ‘sinful’.

RED WINE
Scientists in the U.S. have identified a compound in red wine that could help you slim. Called piceatannol, it appears to slow the growth of fat cells, which means that rather than topping up your calorie total, red wine could be a dieter’s friend. Piceatannol appears to alter the way new fat cells grow.
Normally, it takes ten days for a fat cell to reach maturity, and once it has, it is difficult to shrink with diet and exercise. However, when there’s piceatannol in the blood, fat cells are stopped from maturing. Scientists believe that if they isolate the compound, they may be able to use it in anti-obesity drugs.
You may be able to reap the fat‑busting benefits by having one glass of red wine a day. Any more, however, and you could be adding too much to your daily calorie load — half a bottle of wine is around 250 calories, but at 510 calories, a bottle a day is not only highly calorific, but also damaging to health.

CURRY
Living off spicy takeaways — including curries — has always been thought of as a surefire route to weight gain, but researchers at Canada’s Laval University have found that a chemical contained in chillies could boost your body’s ability to burn fat and curb your appetite. This is because capsaicin, the chemical that gives chillies, cayenne and paprika their characteristic pungency, stimulates the natural process where some of the food we eat is converted immediately to heat. Called diet-induced thermogenesis, this process is good news for dieters because it means we burn up calories rather than storing them.
Scientists found that chilli can also reduce your appetite. Studies show that when men and women eat chilli-spiked food, they feel less hungry and eat significantly less at subsequent meals. Incorporating chillies into your breakfast has been shown to be effective at encouraging you to opt for a smaller lunch. But if you can’t face the thought of a spiced-up egg-white omelette (51 calories for three eggs), you can get your chilli fix at the end of the day with a hot curry, ideally tandoori, tikka or bhuna as they tend to be made without creamy sauces.

NUTS
Rather than topping up your calorie total, red wine could be a dieter’s friend
There’s no doubt that nuts are fattening. Or are they? As a snack, nuts pack a heavier calorie punch than crisps (a handful of crisps is around 40 calories, whereas you can easily notch up 300 calories with a fist-full of peanuts). But nutritional experts believe they could be a better choice for dieters. Research shows that people who snack on nuts tend to be slimmer than those who don’t.
A study from Purdue University, Indiana, found that when a group of 15 normal-weight people added about 500 calories’ worth of peanuts to their diet, they consumed less at subsequent meals. The participants also revved up their resting metabolism by 11 per cent, which means they burned more calories — even when relaxing. Researchers from the University of Barcelona say this is because nuts stimulate the hormone serotonin, which boosts happiness, decreases appetite and improves heart health. It takes only 1oz of raw, unpeeled walnuts, almonds and hazelnuts a day to start reducing fat around your abdomen.

COCONUT OIL
Coconut oil has acquired a bad reputation for being high in saturated fat. But research is emerging that indicates this fat might behave differently from other saturated fats. Coconut oil is predominantly made up of short and medium-chain fatty acids. These compounds don’t boost cholesterol levels — in fact, they lower the risk of heart disease and can help weight loss because your body is able to burn them more quickly than other fats.
Use small quantities in cooking or baking instead of butter or unhealthy oils. It remains stable at high temperatures so is great for frying, too.

CHEESE
For long-term dieters one of the most sorely missed foods is often cheese. With its high fat and calorie content (42 cals and 3.5g of fat per 10g slice) it’s all-too often sacrificed in favour of more slimming sandwich fillings and meal toppings. But studies now show cheese can help you lose weight — particularly around your abdomen. Cheese contains protein, which helps us feel fuller more quickly, but scientists also believe the calcium in cheese encourages the body to burn more fat because it helps your body increase the amount of fat it eliminates. The best cheeses are feta or Edam as they are lower in fat per serving, but keep away from rich creamy ones such as Camembert.

CHOCOLATE
Even though chocolate is loaded with calories, dark chocolate contains antioxidants and ingredients such as bioflavonoids that scientists believe may promote weight loss. A study at the University of California found that chocolate-eaters tended to be slimmer than those who didn’t touch the stuff. They were also less likely to get heart disease or suffer strokes. But milk chocolate adds calories and depletes the proportion of essential slimming nutrients. So choose dark chocolate with a high percentage of cocoa (70 per cent or more) as the crucial nutrients are contained in the cocoa. As an added bonus, its bitter taste may also suppress appetite.

Plus Size Look Book Photos for Adaora Couture

Are you Proud of your Size??

Are you sexxy? Curvalicious? 

Then....Embrace yourself today and be Glad of how you look

More Photos when you continue...

Pictures from Adaora Couture Launch

 

Actress Adaora Ukoh launched her plus size clothing line yesterday at Scintilla, Lagos.

 More photos when you continue...

Fashion Is Also For You MEN!!!!!!!!!!!!!!!!!!!!

With the changing time, fashion is gaining more and more importance in the lives of men. Fashion has become as equal to men as much it is to women. Fashion today does not imply only to women. There are men fashion designers, fashion accessories for men, fashion shows for men’s clothes and special fashion stylist for men. In fact, now the fashion designers for men are increasing and they have earned huge name for their unique styles.

CLOTHES IN GENERAL: 

Casuals make men look smarter. Formal and business wear clothes can not be worn through out. Casual wear makes you very comfortable and helps you to be tension free. Have a quick look at the latest casual wear for men.


A man who can wear colour will definitely make an impression wherever he goes. Do not be afraid to change your style. Start by making small colour changes to your clothing preferences.
Changing of all this together will make you a handsome persona. Changing yourself with the latest fashion trends will make you a style icon or an ideal person to know about fashion.

FRAGRANCE:
One of the most important accessories for a man is a good fragrance. This could be in the form of a scent, after-shave, or cologne.

Men usually apply cologne in the morning before they leave for work, and let that be for the rest of the day. However, men too can reapply their cologne during the day. A slight dab of cologne in the afternoon leaves you feeling fresh until the end of the day. The renewed fragrance can also pep you up.

Whatever your choice, wearing cologne is a sign of a well-groomed man. It also indicates that you care about your appearance.

Trust me , your woman always wants you to look good all the time, yuo need to be trendy, Nowadays, fashion isnt all about the ladies, MEN/GUYS its also abt you, 

If a man doesn't learn how to dress well, he cripples himself almost as much as if he didn't learn how to read.

He hurts his interactions with women, he hurts his interactions with his employers, he hurts his interactions with his customers, and he even hurts his interactions with his family.

Women Willing To Give Up Sex For A Better-Dressed Guy, TRUST ME

So stop trying to come up with excuses for not dressing better. You’ll never come up with a valid one, just like you’ll never come up with a valid reason not to learn how to do any other number of things that can get you ahead in life. Learn to dress well to respect those who matter to you more. Learn to dress well to get a better job. Learn to dress well to be able to relax when you go on vacation.

. You need to understand the Best Colours that fits you,

.  You need to get the Haircut right all ways

.  You after Shave should be on point, not the types that leaves bumps.

.  The Right type of Fragrance is important

.  Leave the Colour Blocking for the Ladies, Always dress like a real Man...A Matured Man

.  When you Dress on Corporate, Remember your Belt and Shoes must always match

.  Neatness is Paramount





LADIES PUT SO MUCH EFFORT ON THEIR LOOKS, YOU WOULDN'T WANNA LOOK OTHERWISE
JUST ALWAYZ LOOK SMART!!!!


A man doesn’t need to stay on top of every passing trend; however he should thinking about his basic appearance every day.  Still not convinced it’s worth your time to dress sharp? Here are Seven reasons why you should give a damn.


1. Clothing Helps in creating a positive first impression.
That means that your clothing is going to have a direct effect on people’s default assumptions of you — the better you’re dressed, the more respect and attention they’re going to automatically give you.


2. Clothing can increase your perceived status among your peers

Even after the first impression is over your clothing can help improve people’s reactions to you.  Society is very visually-based, and better-dressed men routinely experience better treatment and service than their sloppier counterparts.Your appearance may not mean much to you, but it does to the people who see you every day, making it worth caring about.


3. Dressing sharp helps with your confidence
“Get Your Personal Appearance Under Control!”  It’s good advice. A few minutes spent spiffing yourself in the mirror before you leave home reinforces the idea that you deserve success and good treatment in your own mind.



4. Dressing Well Makes you Have an Increased sense of Responsibility
As silly as it sounds, caring for your appearance will make you a more responsible man.  You wind up keeping track of details like which shoes need to be shined and which shirts need to be ironed and all.


5.  A good dressers notices same detail in others

Once you start paying attention to details of collar shape, pocket square selection, and all the other little details of dressing well, you start to notice them on other men.  And those men are noticing them on you too 

6.  Colors and patterns speak for you

Once you start to learn more about them, specific colors and patterns begin to display their own unique advantages.you learn better what to wear to what occasion and also what suits your personality.

7.  Good looking men call the shots

When all’s said and done, the best reason to take time with your clothing and appearance is to take charge of your life.  Well-dressed men have already taken the way the world sees them into their own hands, and the added respectability and authority people afford them allows them to call the shots in group situations as well.  Giving a damn about your appearance is a way of caring how much control you have over your own life — not just over what color of tie to wear this morning.


I know i can talk all i want about fashion, but most men still won’t give a damn.

That’s partly because there’s a lot of silly, useless information out there that confuses and as a society we’ve tried to push the mantra – it matters how you perform, not how you look.And yes, in a perfect world that would be great; but we don’t live in a perfect world.How you are perceived by others before you open your mouth depends mostly on the physical signals you send with your appearance.

Sex Advice From Grandma (Must read!)

A Nerve reader's 84year old grandmother on sexual positions, STDs, and the importance of foreplay.
Written by Alison Denisco.

When I was twenty years old and dating my first serious boyfriend, my grandma Carmela asked my mother point-blank if I was still a virgin. She didn't get an answer, but I came home on my next college break to find the now-infamous Grandma Sex Letter patiently awaiting my arrival, the grandmotherly cursive writing on the back of a newsletter from her senior housing facility belying its scandalous nature. What follows is explicit yet touching advice on sex and love from my eighty-six-year-old grandma. 

My beloved Alison,
Now that you have become a complete woman, I want to give you my thoughts and hints on sex and love and a few lessons about people, from your grandmother who has been there to you who are just beginning.  

  Continue to read the letter. You will learn a lot :-)

Adaora Ukoh's Fabulous & Thick Collection set to launch May 5th

BE PROUD OF YOUR SIZE!!!!!!!!!!!!!!!!!

 

The actress is set to launch her plus size clothing line this Saturday May 5th at Scintilla Place KM 20, Lekki-Express way. Time: 5pm. For inquiries call 08037907210.