EATING WELL WITH DIABETES

 What is diabetes?

Diabetes mellitus is a condition in which the amount of glucose (sugar) in the blood is too high because the body cannot use it properly. Glucose comes from the digestion of starchy foods such as bread, rice, potatoes, chapatis, yams and plantain, from sugar and other sweet foods, and from the liver which makes glucose.

Insulin is vital for life. It is a hormone produced by the pancreas, which helps the glucose to enter the cells where it is used as fuel by the body. The main symptoms of untreated diabetes are increased thirst, going to the loo all the time - especially at night, extreme tiredness, weight loss, genital itching or regular episodes of thrush, and blurred vision.

Type 1 (insulin dependent) diabetes develops if the body is unable to produce any insulin. This type of diabetes usually appears before the age of 40. It is treated by insulin injections and diet, and regular exercise is recommended.

Type 2 (non insulin dependent) diabetes develops when the body can still make some insulin, but not enough, or when the insulin that is produced does not work properly (known as insulin resistance). This type of diabetes usually appears in people over the age of 40, though often appears before the age of 40 in South Asian and African-Caribbean people. It is treated by diet and exercise alone or by diet, exercise and tablets or by diet, exercise and insulin injections.

The main aim of treatment of both types of diabetes is to achieve near normal blood glucose and blood pressure levels. This, together with a healthy lifestyle, will help to improve well-being and protect against long-term damage to the eyes, kidneys, nerves, heart and major arteries.

Ten steps to eating well

1) Eat three regular meals a day. Avoid skipping meals and spread your breakfast, lunch and evening meal over the day. This will not only help control your appetite but also help in controlling your blood glucose levels.

2) At each meal include starchy carbohydrate foods such as bread, pasta, chapattis, potatoes, yam, noodles, rice, cassava and cereals. The amount of carbohydrate you eat is important to control your blood glucose levels. All varieties are fine but try to include those that are more slowly absorbed (have a lower glycaemic index) as these won’t affect your blood glucose levels as much.

Better choices include:

• pasta •  basmati or easy cook rice •  grainy breads such as granary, pumpernickel and rye •  porridge oats, all bran and branflakes. • sweet potatoes, yam and new potatoes

The high fiber varieties of starchy foods will also help to maintain the health of your digestive system and prevent problems such as constipation.

3) Cut down on the fat you eat particularly saturated fats, as this type of fat is linked to heart disease. Choose unsaturated fats or oils, especially monounsaturated fat (eg olive oil and rapeseed oil) as these types of fats are better for your heart.

All fats contain calories. Fat is the greatest source of calories so eating less fat and fatty foods will help you to lose weight.

Here are some tips to cutting the fat:

• Use less saturated fat by having less butter, margarine, cheese and fatty meats. • Choose lower fat dairy foods such as skimmed or semi-skimmed milk, low fat or diet yogurts, reduced fat cheese and lower fat spreads.  • Grill, steam or oven bake instead of frying or cooking with oil or other fats. • Watch out for creamy sauces and dressings and swap for tomato-based sauces. • Skim the fat from soups, stews and one-pot meals.

4) Eat more fruit and vegetables. Aim for at least five servings in total a day to provide you with vitamins and fibre as well as to help you balance your overall diet. A portion is, for example:

•  a whole banana or apple •  a slice of melon  •  two plums •  a handful of grapes •  a cereal bowl of salad  •  three heaped tablespoons of vegetables.

5) Include more beans and lentils such as kidney beans, butter beans, chickpeas, red and green lentils, as these can help to control your blood glucose levels and blood fats. Try adding them to stews, casseroles and soups, or to a salad.

6) Aim for at least two portions of oily fish a week. Oily fish contains a type of polyunsaturated fat called omega 3 which helps protect against heart disease. Eat oily fish such as mackerel, sardines, salmon and pilchards.

7) Limit sugar and sugary foods. This does not mean you need to eat a sugar- free diet. Sugar can be used in foods and in baking as part of a healthy diet. However use sugar-free, no added sugar or diet squashes and fizzy drinks, as sugary drinks can cause blood glucose levels to rise quickly.

8) Reduce salt in your diet to 6g or less a day. More than this can raise your blood pressure, which can lead to stroke and heart disease. Limit the amount of processed foods, saltfish, corned beef, pickled meats you eat. Try flavouring foods with herbs and spices instead of salt and soak your saltfish for as long as possible before cooking.

9) Drink alcohol in moderation only that’s a maximum of two units of alcohol per day for a woman and three units per day for a man. For example, a pub measure (25ml) of spirit or half a pint of normal strength beer is about one unit. Over the years the alcohol content of most drinks has gone up. A drink can now contain more units that you think – a pint of premium lager can contain as much as three units, and a small glass of wine (175ml) around two units. Remember alcohol contains empty calories so think about cutting back further if you are trying to lose weight. Never drink on an empty stomach, as alcohol can make hypoglycaemia (low blood glucose levels) more likely to occur when taking certain diabetes medication. Never drink and drive. Or still achana tu na pombe.

10) Don’t be tempted by diabetic foods or drinks they offer no benefit to people with diabetes. They are expensive   • contain just as much fat and calories as the ordinary versions   • can have a laxative effect   • will still affect your blood glucose levels.

Farouq Githenya is a Sports and exercise Science graduate from Makerere University with a keen interest in making people fit and healthy. He has previously worked as a fitness trainer and exercise consultant in and out of the country. He now undertakes personal training for mostly those who want to lose weight and also undertakes bone injuries rehabilitation programmes right at your place of comfort, including your home, office or even outdoors. Like our page https://www.facebook.com/losegainkenya or at his Google account www.google.com/+farouqgithenya33

14 tips on how to lose weight.

Weight loss should occur when you eat fewer calories than you burn.  Increasing physical activity while limiting your calories will increase your rate of weight loss.  Increasing physical activity will also help you to maintain your weight after weight loss. 

1. Keep a written food and physical activity journal. 

2. Weigh yourself once per week at the same time of day, with the same amount of clothing, and on the same scale. 

3. Eat breakfast every day and do not skip meals. Skipping meals can lead to extreme hunger, overeating and poor food choices. 

4. Plan your meals and eat around the same time every day. 

5. Pick an eating area at home and/or work.  

6. Turn off the TV and/or computer during meals and snacks. 

7. Eat slowly. Take 30 minutes for a meal.  It takes 20 minutes before you feel full, so wait 20 minutes after your first serving before taking a second serving. 

8. Eat protein foods first to help you feel full sooner. 

9. Read food labels to help control portions of food. 

10. Eat less fat and sugar.  Eat more fiber, including fresh fruits/vegetables and whole grains.  

11. Limit restaurant and fast food meals. 

12. Don’t keep problem foods around the house and/or at work.  A problem food is a food that you are likely to eat too much of or too often if readily available. 

13. Drink at least 8 cups (64 ounces) of liquids per day.  Focus on calorie-free, caffeine-free beverages. 

14. Get adequate sleep each night (7-9 hours).

Farouq Githenya is a sport and exercise science graduate from Makerere University who Has worked as a fitness trainer in and outside the country for several years. He now works as a personal trainer helping people lose weight at the convenience of their homes. This is done on a personal one on one basis where nutrition and exercise programs are adhered to in order to reach desired goals.

Best Ways for Overweight People to Lose Weight at the Gym

For overweight people trying to lose weight, there are some specific exercise routines that will really burn off the fat and result in weight loss. I'm a certified personal trainer and there is nothing complicated about these exercises. You simply must be willing to commit yourself and get used to some sweat and being out of breath - for some of the exercises, but not all.

Overweight people can work out as hard as thinner people. The only difference is that for some exercises, the overweight person can't perform as quickly, as fast, or for as long. But as far as effort applied, overweight people are actually on an even playing field as slimmer folks. So if you're overweight and despondent because you can't maintain a 10 kph jog on a treadmill, you can still burn tremendous calories (and thus lose weight) walking on a treadmill as fast as you can, with a little incline thrown in.
The mistake many overweight people make is that when they use a treadmill, they hold their hands to it somewhere. There are reasons why this is wrong. An overweight man or woman can apply the HIIT to lose weight rather quickly. HIIT stands for high intensity interval training.
HIIT, which is very effective for losing weight, can be used with a stationary bike and elliptical machine also. You do not need to be thin or run in order to make HIIT burn fat for your body.
No matter how many days you can make it to the gym, most of your training should involve strength training. Lifting weights will do more to fire up metabolism and trigger losing weight for overweight men and women, than will cardio, even though HIIT cardio is always an excellent supplement to a weight loss program.
Cardio and weight days should be separate. I've also noticed that one of the biggest obstacles with overweight people losing weight is that many believe that lifting dumbbells or pushing at machines will make them bigger. Lifting weights does NOT build fat. It builds muscle -- increases muscle mass. But because more muscle mass means that more body fat will get eaten up by the new muscle to sustain the new muscle, the ultimate result is weight loss and a shrinking body.
So what were once tree stump legs can now become leaner and shapelier legs. What were once saggy blubbery upper arms can now become shapely toned upper arms. And pudgy forearms will finally have some shape and definition. And that big belly will shrink.
All of this will happen for the overweight man or woman with strength training exercise, but the amount of weight used must be sufficient enough to severely fatigue the working muscles within 8-12 repetitions for most exercises. It's okay for the weight to be light enough to allow you 15 reps, but if you can do more than 15, the weight is too light and you'll plateau very quickly.
Overweight people should focus on lower body training with barbell squats, leg presses, leg extensions, leg curls and lunges. Upper body training should focus on the back, chest and shoulders, and then arms. Naturally large muscles (legs, back and chest) burn more calories than small muscles like biceps or abdominals. You need only spend 10 minutes PER WEEK on ab exercises. These tiny muscles don't burn nearly as many calories as the body's larger muscles.

Farouq Githenya is a personal trainer with a Bsc. Sport and exercise Science degree from Makerere University, who has worked in gyms across the country and now helps people who want to lose weight from their homes or areas of convenience. Find him at his Email address farmoha13@gmail.com. You can also find him at his facebook page https://www.facebook.com/losegainkenya

difference between weight loss and fat loss.

I receive lots of questions on my fb timeline,inbox, phone txts and on blogger on, how to lose weight, but no one has ever told me that they want to lose fat. The main reason is because most people do not know the difference, and as your good friend, Ill break it to you easily and explain the difference.
WEIGHT LOSS
Here, you want to lose  the sum weight of your bones, muscles, organs, body fat, … etc.
FAT LOSS 
You want to lower your body fat, the amount of fat your body carries. Healthy goals are 10% body fat for men and 15% for women.

Problems with Weight Loss. If you want to lose weight, it’s most likely because you carry too much fat. There are people who must lose weight, like athletes before a competition, but most want fat loss. So stop weighing yourself.

• Unreliable. Your body-weight can fluctuate daily since it’s influenced by your stomach/bowel/bladder content, water loss/retention, muscle loss/gain, fat loss/gain, … You’ll have no idea what’s going on.
• Irrelevant. 2 people with similar height can weigh the same, but look completely different because one has lower body fat than the the other. Check the pictures at the bottom as an example.

The last point shows why the BMI standard is flawed: it doesn’t take your body fat into account. Both guys in the below picture have the same BMI, but one is clearly healthier: his body fat is low

Ten reasons why you might be dead in the next ten years.(Kenyan Version) WARNING!GRAPHIC IMAGES!

I definitely know most Kenyans  love their country to bits, but do u know the chances of you dying in the next ten years are very high especially if you stay in Kenya? Am not speculating on how you might die, but lets be honest here... just because other people are dying doesn't mean your were created to be the sole survivor, rather, this blog is just to show you how vulnerable we are as a country,  more so because of our weakenesses and our attitude coupled with ignorance. Be very careful as your life is precious. pray to God to give you protection always. WARNING! GRAPHIC IMAGES AND CONTENT!

MUNGIKI

If you happen to be a Mungiki adherent, be sure of to be killed by your brother, neighbor or the government. Just recently we saw on the media, mass graves in Kitengela. The pursuit of Maina Njenga by i dunno the government or his former followers and sure in this sect, everyone is hot on each others blood... lemmi ask... How the hell do u even think

Of killing your own blood?

1.       ACCIDENTS

Accidents in this country are amongst the worst in the world. Until recently, the government  banned night travel due to such cases. Impromptu alcohol blowers have been set up by the government to curb drunk driving and yet our people are still dying. Exactly, what is wrong here? I hear ati wamewekea wananchi barbed wire Thika road msigongwe na magari coz kenyans dont look right and left when crossing roads... oohkay!!

1.       ALCOHOL

Alcohol, Oh my! I don’t know how so many people can die due to just a ksh20/= tot of a spirit in the name of alcohol. So many lives have been lost that they even surpassed the Westgate Terrorist attack no. of deaths. and the name of that drink... country man i heard... meaning 'mwananchi'... Imagine if it was the drink of the ordinary mwanachi... where could we be.. as a country??

1.       LOVE

In Kenya, it is very easy to die of love than hate. In the media men kill their wives and children and later hang themselves, others slaughter their loved ones and do horrible things to them like cannibalism and other demonic rituals. Women and men in love kill more people than accidents and yet we sit, read and watch in anger as we condone these crimes and after the news pass we forget and go back to our comfort zones. Aaaiii!!!

1.       PETTY THUGS

Thugs are most likely to waylay you on your way home as early as 6:30am in the morning and as early too at 6:30pm in the evening. Woe unto you if you just resist. Petty criminals are likely to kill you just as the highway robbers and serial rapists

1.       BOMBS

Grenades, grenades. As you pass through the streets today, just imagine seeing a grenade being thrown in your direction by terrorists or inside that bus you are seated in or that one passing by you. What are your chances of survival?

1.       LIFESTYLE DISEASES

Nowadays, and especially in Central Province in particular, where I come from, more people die of lifestyle diseases than HIV/AIDS.  This includes diabetes, hypertension, strokes and heart attacks. The scale is going up in other areas as more people tend not to exercise and more are eating poor diets.

1.       CANCERS

In Kenya, cancer ranks third as a cause of death after infectious diseases and cardiovascular diseases. It causes 7% of total national mortality every year. The annual incidence of cancer is about 28,000 cases and the annual mortality to be over 22,000. Smoking, excessive drinking, not doing physical activity coupled with a bad diet, could lead you to an early grave.

1.       TRIGGER HAPPY POLICE

If you are lucky to survive most of these, then the trigger happy policemen or that thug the police are apprehending will kill you. They will at most shoot you as they exchange fire. In most cases the police will be the one to shoot you dead and plant a ‘bonoko’ (a fake pistol) and will report that you have actually been a wanted suspect on the run. Not even your immediate relatives will be heard as they narrate how good you used to be when you were alive!

1.       MOB JUSTICE

We love discipline and we like teaching it to our kids. Problem is, when someone in the society becomes in disciplined, we tend to give them a lesson. How do u even give a total stranger mob justice, yet you are not sure whether he is innocent or not? Haven’t u seen thugs stealing from a victim and later shouting that the fellow they’ve stolen from is the thief? Yet you see people leaving what they are doing to kill?? That’s absolute madness

Farouq Githenya is a fitness enthusiast, a blogger and a writer who loves making people fit and healthy. He is also interested in social issues that affect the ordinary mwananchi and likes to put this serious issues on a lighter note. He holds a Bsc. (Sport and exercise degree) from Makerere University and is currently undertaking rehabilitation programs for patients with bone injuries as well as personal training on clients to assist in reaching their desired weight goals. This is done at the convenience of your home, office or even outdoors. like https://www.facebook.com/losegainkenya to learn more.

osteoporosis

Osteoporosis 
Osteoporosis is a common condition where bones become weak, affecting both men and women, mainly as they grow older. Fortunately, you can take steps to reduce your risk of osteoporosis. By doing so, you can avoid the often-disabling broken bones (fractures) that can result from this condition.
If you already have osteoporosis, new medications are available to slow or even stop the bones from getting weaker. These medicines also can decrease the chance of having a fracture.
Fast facts  

1. Age is not the only risk factor for osteoporosis. Lifestyle choices, certain diseases and even medications can lead to this condition.  
2.  A simple test known as a bone density scan can give important information about your bone health.
3.    Newer medications can slow and even stop the progression of bones getting weaker, and can help decrease fracture risk.   

What is osteoporosis? Osteoporosis is a “silent” condition where the bones are weak and prone to fracture.  
Bone is living tissue that is in a constant state of regeneration. That is, the body removes old bone (called bone resorption) and replaces it with new bone (bone formation). By their mid-30s, most people begin to slowly lose more bone than can be replaced. As a result, bones become thinner and weaker in structure.
Osteoporosis is silent because there are no symptoms (what you feel). It may come to your attention only after you break a bone. When you have this condition, a fracture can occur even after a minor injury, such as a fall. The most common fractures occur at the spine, wrist and hip. Spine and hip fractures, in particular, may lead to chronic (long-term) pain and disability, and even death. The main goal of treating osteoporosis is to prevent such fractures in the first place.

How is osteoporosis treated?

 If you have osteoporosis, your health care provider will advise the following:   

Calcium. Make sure you are getting enough calcium in your diet or you might need to consider taking supplements. The National Osteoporosis Foundation recommends 1,000 milligrams (shortened as mg) per day for most adults and 1,200 mg per day for women over age 50 or men over age 70. 

  Vitamin D. Get adequate amounts of vitamin D, which is important to help your body absorb calcium from foods you eat. The recommended daily dose is 400–800 International Units (called IU) for adults younger than age 50, and 800–1,000 IU for those age 50 and older. (These are the current guidelines from the National Osteoporosis Foundation in US) You may need a different dose depending on your blood level of vitamin D.

   Physical activity. Get exercise most days, especially weight-bearing exercise, such as walking. 

Some people also will need medication. A number of medications are available for the prevention and/or treatment (“management”) of osteoporosis.  

10 reasons why you need a personal fitness trainer.

1. You’re Just Not Getting The Results You Want

You may have been exercising for a while but find yourself in a plateau and struggling not to go backwards. A personal trainer can rejig your programme and take a look at what you are eating. Getting the right nutrition is half the battle. The sessions with the personal trainer will be constantly giving your body new challenges to respond to. You’ll be heading for a new peak before you know it.

2. You’re At A Loss At Where To Start

Advice from friends, gym trainers and magazines can be confusing, overwhelming and contradictory. A personal trainer will take the guessing out by tailoriung your workout and programme for your specific goals and body type. Each workout with the personal trainer will be tailored for you to get maximum benefits without overdoing it. They will also support you in fitting in other workouts and activities into your life in a manageable way.

3. You Don’t Like Gyms

Some people just don’t like the gym environment. A personal trainer can get you working out in the comfort of your own home, a private studio or outside getting some much needed fresh air.

4. You’re Bored With The Same Old Workouts

Anyone can get stuck in a rut. A trainer will constantly engage you with new challenges and ways to train. You never know what new toy they might have too.

5. You Want To Be Pushed

Like anyone else, even I don’t work as hard as I do with someone standing over me, supporting, challenging and not letting me slack off just because it’s getting hard!

6. You Want Confidence To Workout On Your Own

It’s very common for people to think that everyone else in the gym is super experienced and super confident, and worse than that, are worried about what you are up to. Getting a few sessions on with a personal trainer will increase your confidence in general and will turn you into and expert gym user yourself.

7. You’re Motivated By Accountability

Trainers come with built-in motivation. Not only are you investing money into your exercise program… you’re investing time as well. There’s nothing like a standing appointment to get your butt in gear for a workout. Not only that, a trainer provides some accountability so, even when you don’t have a session, you know your trainer will be asking if you did your planned workouts. Just knowing that may make it harder to skip your workouts.

8. You Have A Specific Illness, Injury Or Condition

An experienced trainer can help you with specific problems like old injuries, diabetes, arthritis. Working with your doctor or physiotherapist, if necessary, a personal trainer can help you get the best possible help to improve your overall fitness in a safe and effective way.

9. You’re Training For A Sport Or Event

Trainers can help you with sport specific training and programmes for anything from marathon events to badminton. They can also provide relevant cross training to keep you strong, balanced and injury proof.

10. You Want Supervision And Support During Workouts

Some people know how to exercise and they even know how to do the exercises correctly, but they like having a trainer around for support and supervision. If you’re lifting very heavy weights or need someone to help with partner-type exercises, working with a trainer might be a good choice for you. He can spot you during workouts and help you come up with a good training plan for your goals.

Why dont u get yourself,

one too?