Readers may get the impression that drinking more milk will benefit their health after reading the report on May 24 (Drinking milk lowers risk of diabetes, hypertension: NUS study).

There is evidence that plant-based diets that exclude dairy are healthier if we want to fight Type 2 diabetes.

In the United States, a large study found that people eating a plant-based diet that excluded dairy had 62 per cent less chance of developing Type 2 diabetes.

In addition, the Physicians Committee for Responsible Medicine found in repeated studies that people with Type 2 diabetes following plant-based diets were able to reduce their medication and manage their diabetes better than those following the diets recommended by the American Diabetes Association, which included animal products like milk.

It is well established that the mutation for digesting lactose is not common in Asian populations.

Thus, encouraging Singaporeans to consume milk causes many to experience negative health effects, including bloating, cramps, diarrhoea and nausea.

There is also emerging evidence that casein in dairy milk is cancer-promoting.

A meta-analysis of studies on plant-based diets by the Academy of Nutrition and Dietetics found that these diets decreased not only hypertension, but also ischaemic heart disease, certain types of cancer and obesity.

Many of these diseases are top killers in Singapore , according to the Ministry of Health, and are driving up the healthcare costs in the process.

Michael Broadhead

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Plant-based diets work better for diabetics - The Straits Times

Qatar Diabetes Association (QDA) has issued a number of guidelines for people with diabetes who decide to fast during the holy month of Ramadan. People with diabetes should frequently do a blood sugar test, especially in the first week of Ramadan to make sure their blood sugar level is in the desired range. Doing a blood sugar test does not invalidate fasting.

If a diabetic person feels any symptom of low blood sugar, or if the blood sugar test result is less than 70 mg/dl, the fast should be broken immediately. To avoid dehydration and protect the kidneys when living with diabetes, patients should drink plenty of water between Iftar and Suhoor.

Since juices, dates, pastries and desserts cause a sharp increase in blood sugar level, diabetics should try to avoid them or control their intake.

Given that family support during Ramadan is very important, it is advisable for the whole family to adopt healthy food choices and maintain an active lifestyle. Carbohydrates affect blood sugar levels the most be aware of the amount one consumes in order to avoid a high effect on blood sugar. Carbohydrates are found in rice, pasta, bread and pastries, starchy vegetables, legumes and pulses, fruits and fruit juices, sweet beverages and desserts.

Food with excessive amount of fat, such as fried food and desserts, cause a prolonged rise in blood sugar. Try to make meals less fatty. For example, sambousa and qatayef could be grilled instead of frying.

People with diabetes who use insulin injection are advised by medical and religious leaders not to fast (especially children and pregnant women), to avoid any risk of acute complications such as hypoglycemia, hyperglycemia and Ketoacidosis.

People with diabetes are encouraged to discuss with their physician the right steps to take when fasting. Generally those who use medication or diet therapy and have a stable blood sugar level can fast safely by following physician advice and monitoring blood sugar more frequently.

To remain well hydrated it is preferable that diabetics decrease the intake of caffeine or coffee, tea, and soft drinks which might increase the frequency of urination.

To reduce the risk of low blood sugar during fasting, the Suhoor meal must include protein such as cheese, yoghurt and egg and food items that are rich in fibres, such as: oats, beans, lentils, chickpeas.

Vegetables are healthy and low in calories with a good effect on blood sugar. Include it in every meal or snack. Keep portions small to moderate to avoid weight gain during Ramadan.

People with diabetes should always test their blood sugar before driving, especially while fasting, to make sure they do not have low blood sugar. Before Ramadan, diabetics should check with their doctor/health educator whether they are allowed to fast, and how to adjust medication if allowed to fast.

Physical activity should be avoided during fasting hours, especially before Iftar time, and avoid sleeping for a long time while fasting, especially in the afternoon period and before Iftar time.

It is advisable to delay the Suhoor meal as much as possible, in order to avoid having low blood sugar during fasting hours. Diabetics ought to always carry glucose tablets, juice or candy to quickly treat low blood sugar while praying Tarawih at the mosque.

Since monitoring blood glucose level is very important at all times during Ramadan, diabetics should keep their blood sugar testing machine close to them. They should try to maintain blood sugar level between 100 200 mg/dl during fasting hours to avoid hypoglycemia and hyperglycemia.

QDA hotline can be contacted during Ramadan on 44547311 or 55274919 from 8am until 1pm. For medication instruction or more information, QDA doctors can be reached on 55981331 from 8pm until 11.30pm.

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QDA provides fasting guidelines for diabetics - Gulf Times

Losing weight is tough, both mentally and physically. New science shows that when the body starts to lose substantial amounts of weight, it fights viciously to gain it back. But despite the biological roadblocks, plenty of people are successful at losing weight and keeping it off over the long term.

But how? As part of its recent exploration of the new science of weight loss , TIME asked 9 weight loss and obesity experts their best advice for people who are trying to lose weight. Here are their top tips for what works when it comes to slimming down.

Avoid all sugary drinks, as they provide 'empty calories' that don't fill you up. The sugar may uniquely act on the liver to produce belly fat.

Dr. Dean Schillinger, chief of the University of California, San Francisco Division of General Internal Medicine

The calorie in, calorie out approach fails, because it disregards how food affects our hormones and metabolism. Pay attention to food quality.

Dr. David S. Ludwig, professor of nutrition at Harvard Medical School

MORE: You Asked: Whats the Best Way to Lose Weight?

The simple message is to eat a healthful diet and to engage in more moderate-to-vigorous physical activity. The challenge is how to actually accomplish that in an environment that seems to push us constantly in the wrong direction.

Dr. Stephen R. Daniels, pediatrician-in-chief at Childrens Hospital Colorado

Aim to achieve and improve health and reach a psychologically 'happy weight,' not an unrealistic 'ideal' weight that may be impossible to reach for most.

Dr. Jaideep Behari, associate professor of medicine at the University of Pittsburgh School of Medicine

People need to have the mindset of someone who is ready and willing to make some permanent changes in the way they live. A number of treatments can create short-term weight loss without a great deal of effort from the person, but they dont allow for long-term weight loss.

Dr. Michael Jensen, obesity researcher at the Mayo Clinic

MORE: 'I Swallowed a Balloon For Weight Loss and Lost 40 Lbs.'

You need a program that satisfies hunger and has good food so it doesnt feel like a diet. Hunger erodes willpower, and thats the reason most diets fail.

Susan B. Roberts, professor of nutrition at Tufts University and founder of iDiet

Make small changes that stick, make changes as a family and keep it positive.

Dr. Stephen Pont, medical director of the childhood obesity center at Dell Children's Medical Center

The culprit is not bad choices by individuals. It is the toxic food environment in which calories are ubiquitous. Until the food environment changes, everyone must become aware of the calories they consume, especially those from beverages, sweets, and other calorie-dense foods.

Dr. Lawrence J. Appel, director of the Welch Center for Prevention, Epidemiology, and Clinical Research at Johns Hopkins University

MORE: If You Want to Lose Weight, Don't Eat Out

A person can eat almost anything they want, but the portion size has to be appropriate. For example, eat dinner on a salad plate rather than a dinner plate to cut the portion size in half.

Melinda L. Irwin, professor of epidemiology at Yale School of Public Health

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9 Weight Loss Tips From Doctors: Diet and Exercise | Time.com - TIME

NBCSports.com

Cody Kessler kept a strict workout and diet regimen this offseason ... NBCSports.com Cody Kessler is hungry to win the Browns' starting quarterback job. He's also probably just hungry. Kessler said he's added a few pounds this offseason from his ... Browns QB Cody Kessler Hopes Diet Helps Him ImproveFanRag Sports (blog) all 6 news articles »

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Cody Kessler kept a strict workout and diet regimen this offseason ... - NBCSports.com

I moved to Los Angeles in October 2016 and spent the following five months eating and drinking whatever, whenever. Id justify my unhealthy food choices by saying, Well, Im new to this city, so itd be wrong not to try all the local dining options, and my friends would be like, Chris, youre eating Panda Express, what are you even talking about?

Id eat 90% processed foods, with a salad thrown in there once in a while, as if some occasional lettuce could negate the mountains of unhealthiness thatd come before it. To give you an idea of how deep-fried and takeout-oriented my diet was, take a peek at some of my GrubHub history:

Id also been working out sporadically since moving. On good weeks Id make it to the gym four or five days, but other weeks Id only go once or twice. This inconsistent effort combined with my takeout-based diet led me to being more out of shape than I ever had.

I had to know how I could even begin to be in that condition. I told myself right then and there, Chris, you have to stop being lazy and do whatever it takes to get back in shape THE TIME FOR CHANGE IS NOW! Then my pizza arrived, so the time for change was briefly postponed.

Disclaimer: I chose to do this for my own personal goals and desires, but in no way am I defining what fitness or beauty should mean for others. This required extreme lifestyle changes that might not be for everyone. You should always consult your physician before making any drastic changes to your diet & fitness regimen.

Shockingly, he wasnt impressed by the massive amounts of orange chicken I eat on a regular basis. He graded my first food journal an F and told me which things Id consumed that week needed to be dropped ASAP. Here was the list:

1. Orange chicken

2. White rice

3. Airheads candy

4. A pulled-pork sandwich

5. Skittles

6. Chocolate-covered almonds

7. Chipotle burrito bowls

8. Chocolate chip cookies

9. Pita bread

10. Teriyaki sauce

11. A cheeseburger

12. A hot dog

13. Wine

For the next couple of weeks, I cut out foods that weren't nutritionally beneficial. Murphy provided me with a long list of recommended nutritious foods, and I chose my favorites from it:

This led to me going to bed earlier to avoid late-night temptation, and for the first time in several years, I was getting eight hours of sleep on a regular basis.

During week five, I noticed that if the lighting was just right, I could see a couple abs coming in. In week six, my face had lost the puffiness itd had at the start. My cheekbones were more distinct and different muscles I hadnt seen before started popping up all over my body. By the start of week seven, I felt firm, tight, lean, and more defined, as if I might finally be getting close to reaching a minor level of being ripped.

When I craved candy for my sweet tooth, Id eat berries or unsweetened, dried mangoes instead. When I craved a beverage other than water, Id have green tea or KeVita Probiotic Tonics instead. Admittedly, I did have a stretch during April where I kept eating handfuls of chocolate-covered almonds every day.

As soon as I started eating all the stuff I couldn't have on Murphy's diet, I felt bloated, and I wound up falling asleep early after an intense sugar crash. I realized I'd finally grown accustomed to life without sugar and processed food. Before working with Murphy, I couldnt imagine myself eating mostly whole foods for an extended period of time or making a serious lifestyle change. I had to take baby steps to get started and not let small hiccups turn into big meltdowns, but if Two-Months-Ago-Me can do it, anyone can. Moving forward, I hope to eat more in line with my goals, indulge occasionally, work out hard, and maybe one day reach half as many abs as Zac Efron.

Continued here:
I Tried Zac Efron's "Baywatch" Diet And Workout For Two Months And This Is What Happened - BuzzFeed News

It's Memorial Day weekend, the start of beach season in the United States. Is your body ready for primetime?

If not, don't panic. Real beach/lake weather doesn't start for several more weeks. And here's even better news: We have a diet that could help you achieve the hot bod you've always wanted.

The beacon in times of darkness, as always, is Cody Kessler. The Browns quarterback was looking to shed weight and gain strength heading into his second season, so he cooked up a plan with the team dietitian. The same exact thing, every day, for three months.

Kessler's meal plan, per ESPN.com:

two (2) scrambled eggs oatmeal with water two (2) pieces of fruit milk water

Every day. Three months. No cheating.

"I really never committed myself to a meal plan that strict," Kessler said. "It was tough, but it was worth it."

Personally, a four-minute mile feels more plausible, but perhaps you have greater willpower than I. It worked for Kessler, who reached his fitness goals and didn't even have to spend $200 for Tom Brady's stupid cookbook.

Continue reading here:
Cody Kessler Diet may be your summer salvation - NFL.com

Medical News Today

High-Fiber Diet Tied to Less Knee Arthritis New York Times Researchers have found yet another benefit of a high-fiber diet: It is associated with a reduced risk for arthritis of the knee. Knee osteoarthritis, which is common in aging populations, can be both painful and debilitating. Researchers used data from ... Studies Spotlight Diet, Supplements for Knee Pain - WebMDWebMD all 8 news articles »

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High-Fiber Diet Tied to Less Knee Arthritis - New York Times

For those who would like to avoid diet-induced trips to the doctor's office, Dr. Christi Childers, a family medicine practitioner at The Medical Center of Spearfish has a relatively simple answer.

"A dinner plate that consists of animal protein, carbohydrate/starch, 2/4 vegetables. Beverages that are calorie free (coffee, tea, water). Fish at least 3 - 5x a week. Low or no sugar daily," Childers said.

Flip side.

For those who want to end up in the doctor's office, make a habit of eating what?

"Processed food, fast food, sugar beverages and snacks," Childers said. "Our bodies are made to convert what we eat into fuel and building blocks for every part of our body including our muscles, organ systems as well as immune system function. Simply put, if we make poor food choices (processed food, high fat / high sugar foods, foods with minimal nutritional value, etc.) our body does not have the proper materials to make what it needs to keep us healthy. The result is the inability to function at our highest level leaving us open to both acute and chronic diseases."

Childers said not a day goes by that she doesn't see someone with a health problem that can be attributed to poor dietary choices.

"Overeating and consuming foods with low nutritional value have been linked to stroke, diabetes, sleep apnea, hypertension and multiple different types of cancer," Childers said. "There is a patient that comes to mind that I diagnosed with diabetes and sleep apnea that was scared to take medications including insulin. She drastically changed her lifestyle by increasing her activity, increasing the fruits and vegetables in her diet and focusing on stress reduction and within one year she was able to stop her insulin, had a normal weight and no longer needed her CPAP. By choosing to take charge of her life and her health it became unnecessary to rely on medical treatments for problems that could have been prevented."

While sugar is the best food to sabotage a healthy diet, processed foods are a close second.

"Processed foods replace fats with sugar to make it taste better and this, in my opinion, has caused a multitude of health problems," Childers said. "I often tell patients that if it can sit on a counter for 48 hours and taste the same as when you first opened it, dont eat it."

Childers said in order to be successful with a healthy diet, plan ahead and keep it real.

"Put a healthy dinner in the crock pot as opposed to picking up a pizza on the way home," she said. "Eat real food, eat often (4 5x/day) and dont overeat. Eat a moderate amount of meat and carbohydrate and a large amount of fruits and vegetables. Diets will come and go but we need to remember that we need all three macronutrients: proteins, fats, and carbohydrates."

With questions or concerns, call Dr. Childers at 559-3201 or schedule an appointment online at http://www.MedicalCenterofSpearfish.com.

The Medical Center of Spearfish is located on the second floor of 120 Michigan St.

Originally posted here:
Healthy diet a key player in preventative medicine - Black Hills Pioneer