Yeah, and that one will be smaller. Not too small, but lighter than the first one. Thatll carry me over into the next day.

What time are you calling it a night? Is sleep something you prioritize with recovery?

I usually get to bed around 10, 10:30. If I go any later it really affects me.

Besides sleep, what else do you use in your recovery throughout the day?

Cold therapy is pretty big for me. I use Normatec compression sleeves on my legs and arms as well. After that Ill hit the Hypervolt massage gun. Its a really good combo for relief and recovery. In addition to that I get a massage every other day. Its a pretty major part of my routine during camp.

Are you working with a chef or a meal delivery service?

Yeah, I have a chef who handles everything. They cook the food, weigh it, make sure Im getting exactly what I need. Thats only during a training camp, though.

How is your diet changing as you get closer to camp and have to start really homing in on the weight cut?

The meals get smaller. Ill cut my meal short if I feel like Im pushing it. Im really trying to get just enough fuel for my body to keep going. As soon as I feel like Ive had enough Ill put it away. Ill also be pretty strict on water intake. Thats the toughest part of cutting weight because it makes up so much of what youre cutting before you weigh in. Its not healthy, but you gotta do what you gotta do.

Once youve made weight what are you doing to get food and water back in your system? Are you doing one big meal, hydrating first, or spacing it out over several small meals?

I take my time. Ive stuffed my face before, and it made me as slow as Ive ever been in the ring. I just eat regularly and try not to think about it too much. Im mostly getting my water intake and electrolytes back. Thats the most important part for me. Water is life, you know?

You do have to be careful with that though, because if you go crazy with it you end up with an imbalance of electrolytes. I listen to my body. Ill usually gain eight or nine pounds during that period. The next day Ill feel great, have my coffee, and get ready to go.

There are fighters who adjust their training during fight week to run later into the evening so their bodies are acclimated to being active around the time their fight will be going down. Is that something you incorporate into your preparation?

No, I dont really bother with that. By the time my fight is up my adrenaline is pumping. Im all riled up and ready to go. The pressure, the people watching, it boosts me up and I never feel tired. I let the moment take control.

Whats the first thing you eat when the fight is up? Not so much in terms of your celebratory dinner but the first thing your body needs when you get out of the ring?

Usually I have no appetite, actually. Why? I have no idea. I think it might be that Im just so hyped up at that point, theres so much adrenaline running through me that food barely even crosses my mind. When all that wears down though, I just wanna eat something really greasy. Last fight I had Whataburger and man, that was crazy. Just get me the nastiest shit you can possibly get. And Ive earned it! You think about it man, youre talking three months straight of just strict, disciplined eating, nothing good, nothing fun. You cant have a bite of anything that isnt part of the plan. Its so hard. When Im finally done Im just like, Give me some Skittles and Whataburger.

Thats your combo?

Skittles and Whataburger. Dont knock it until youve tried it.

See more here:
The Real-Life Diet of Boxer Ryan Garcia, Who Celebrates With Post-Fight Whataburger - GQ

PHILADELPHIA, PENNSYLVANIA - MARCH 29: James Harden #1 of the Philadelphia 76ers celebrates after ... [+] scoring during the second quarter against the Milwaukee Bucks at Wells Fargo Center on March 29, 2022 in Philadelphia, Pennsylvania. NOTE TO USER: User expressly acknowledges and agrees that, by downloading and or using this photograph, User is consenting to the terms and conditions of the Getty Images License Agreement. (Photo by Tim Nwachukwu/Getty Images)

Since acquiring James Harden at the NBA trade deadline, the Philadelphia 76ers have been surprisingly inconsistent on a game-to-game basis. They go from holding their own against championship contenders like the Phoenix Suns and Milwaukee Bucks to playing down to lottery-bound teams such as the Detroit Pistons.

Much of that inconsistency stems from Harden himself, who has been a far cry from the player who led the NBA in scoring for three straight seasons a few years ago.

In 19 games with the Sixers, Harden is averaging 21.4 points on 40.7 percent shooting overall and 33.6 percent from three-point range. He's racking up 9.2 free-throw attempts per game and knocking them down at an 88.5 percent clip, but he'd be averaging only 13.2 points per game if not for those repeated trips to the charity stripe.

Free throws have long been a critical part of what has made Harden such a difficult cover over the past decade. His ability to create off the dribble and draw contact on drives often forces defenders into no-win decisions.

However, whether due to the effects of age or a lingering hamstring injury, Harden may need to rethink his offensive approach heading into the playoffs.

Harden is the living embodiment of team president Daryl Morey's longstanding offensive philosophy, which tends to prioritize close-range shot attempts and three-pointers rather than mid-range jump shots. Of Harden's 258 field-goal attempts to date with the Sixers, 128 have been from three-point range and 80 have been within five feet of the basket. Only 13 of the 258 have been from the mid-range.

That's in line with his past averages. Only 19 of his 734 shot attempts were from the mid-range last year with the Houston Rockets and Brooklyn Nets, while 250 were within five feet and 334 were from three-point territory. In 2019-20, he attempted only 20 mid-range shots out of more than 1,500 total shot attempts.

Sixers center Joel Embiid is far more varied in his offensive approach. More than one-quarter of his overall shot attempts383 of 1,295, to be precisehave been from the mid-range, and he's shooting 42.0 percent on those looks. The Sixers don't necessarily need Harden to become a high-volume mid-range shooter when they have a 7-foot MVP candidate who can knock those shots down at an impressive clip.

The bigger concern for Harden is his relianceor perhaps overrelianceon his step-back jumper.

Eighty-six of Harden's 128 three-point attempts with the Sixers have been step-backs, but he's shooting only 32.6 percent on those. Last season, he shot 77-of-199 (38.7 percent) on his step-back three-pointers, and he went 191-of-517 (36.9 percent) on step-back triples during his final full season with the Houston Rockets in 2019-20.

The step-back is Harden's signature shot, but he shouldn't have to lean on it nearly as often as he has so far in his Sixers tenure. The entire point of teaming up with a star like Embiid and complementary players such as Tyrese Maxey and Tobias Harris is to create easier looks for everyone.

Only 12 of Harden's 43 made threes as a Sixer and 15 of his 62 two-pointers have been assisted to date. He's averaging 1.11 points per possession on isolations over that span, which ranks in the 91st percentile leaguewide, but those constitute more than 35 percent of his total shot attempts.

The difference is even more stark when comparing his volume of pull-up attempts to catch-and-shoot looks. He's 35-of-105 (33.3 percent) on pull-up three-pointers since joining the Sixers, while he's 8-of-21 (38.1 percent) on catch-and-shoot treys.

This isn't a new issue, either. In 2019, Bo Schwartz Madsen of Nylon Calculus charted out the evolution of Harden's three-point shooting over the years, which went from a majority of catch-and-shoots early in his Rockets tenure to mostly off-the-dribble attempts during his later years in Houston.

After the Sixers' recent loss to the Milwaukee Bucks, head coach Doc Rivers told reporters that Harden is still adjusting to shooting off the catch more often.

"The ball swings," Rivers said. "Hes never had that where hes getting the ball swung to him, and he rarely shoots them. So, he'll get used to that. He spent a ton of time after practice today working on spot-up shots. And he was laughing. He said, I havent had a spot-up swing in ever. So now hes getting them and thats good, because hes a great shooter. Itll work out for him.

Harris went through a similar offensive shift after Harden's arrival and struggled at first, but he's since found his rhythm as a safety valve.

I feel like theyre rotating to me, so the swing-swing opportunity is there," Harden said after the Bucks loss. "But thats something I do have to get used to, being ball-dominant for so many years now. A guy like Jo gets double-teamed in the post and the ball gets swung to me, sometimes Ive got to shoot it. So Ill watch film and try to get better as time goes on.

If Harden's hamstring is limiting his burst, mixing in a higher volume of catch-and-shoot attempts could keep defenses more off-balance. They'll likely live with him dribbling aimlessly and draining the shot clock before launching a desperation step-back three to beat the buzzer, as that keeps the ball out of Embiid's hands.

The Sixers have only three more games to build those habits before the playoffs begin. They're likely going to remain a work in progress throughout the playoffs. But the more that Harden varies up his offensive approach, the more it should free up both he and his teammates for easier looks.

Unless otherwise noted, all stats via NBA.com, PBPStats, Cleaning the Glass or Basketball Reference. All salary information via Spotrac.

Read the original:
James Harden Needs To Vary His Shot Diet With The Sixers - Forbes

Model Hailey Bieber isn't afraid to show off her hard work at keeping fit. To that end, Bieber posted a new series of photos of herself modeling different outfits and hats over the week. One of the photos featured her in a bathing suit. She captioned the post, "Past week. Different vibes. Different hats." How does she stay so fit? Read on to see 5 ways Hailey Bieber stays in shape and the photos that prove they workand to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

Bieber revealed her workout and wellness routine that she adapted during the pandemic to Harper's Bazaar. She revealed that she briefly tried a plant-based lifestyle, and while she no longer is doing so, she did adapt some of the qualities in her current diet. "I tried a plant-based diet for two months during quarantine," she explained. "I felt great and I had a lot of energy, but it was not for me. I don't eat a strictly plant-based diet and I do still eat meat. I just don't eat a lot of it. I've picked up more fish, greens, and lentils."df44d9eab23ea271ddde7545ae2c09ec

Bieber has incredible skin, and she has even become a spokeswoman for BareMinerals. She says to Harper's Bazaar that one of her skincare secrets is spending time in the water. "My skin feels the best when I've been in the ocean. Salt water is the best skin healer for me, and I've found that nature can be the most soothing for my sensitive skin."

Bieber tells Harper's Bazaar that one of her favorite ways to stay in shape is by doing Pilates. "I used to be a dancer, so I love Pilates because it really elongates and strengthens my muscles," she said. "That's probably my favorite workout." "Pilates mat exercises contributed to increase in the strength and endurance of core muscles in post delivered women and even improve the fitness of women by improvement in cardiorespiratory fitness and decrease in the girth measurements," says one study.

Bieber also told Harper's Bazaar that she recently started to pick up boxing to help her stay active. "I also recently started to box for some cardio. I found that remembering the combinations and learning how to move your body in boxing has been good for my mental health."

While Bieber tries to eat healthy, she also isn't afraid to give herself a break or a cheat day if she feels like she needs it. "I try to be very strict about eating just for my skin and my body but on a recent trip, I was eating whatever I wanted when I was there because it was just like you've got to take advantage of those moments," she told ELLE. "A cheat day for me, the first thing that I crave, I'll eat. That's my rule. So if I wake up and I want pancakes, I'm gonna eat pancakes. If I want a cheeseburger for lunch or for dinner, I'm gonna eat it. If I want fries, I'm gonna eat the fries."

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Hailey Bieber in Bathing Suit Shows Off "Different Hats" Celebwell - Celebwell

Trigger warning: eating disorders

Designers and magazine headlines preach progress in body positivity, but the fashion industry is far from inclusive. Although companies have made efforts to introduce plus-size clothing and models, experiences of exclusivity still linger.

Models are instructed to keep a tall, thin physique in the fashion industry. For 31-year-old model Nathalia Novaes, surrendering to industry standards proved detrimental to her mental health. She views the fashion industry as the catalyst for her eating disorder, a struggle she endured for seven years as a model.

I built this international career that Im super grateful for, but I built that with a body that wasnt really natural because I was dieting all the time, she explained. I was never able to relax around food. I was always hungry.

When Novaes was a size four, clients started to complain about her weight. I was called a balloon, she said. I have big hips, and I think theyre beautiful, but Im not like the stereotypical model thats a straight line.

Eventually, Novaes work stopped completely. She dropped her agency, Elite Model Management, who was eager to let her go. I told my agency that I was leaving, and they said they were relieved because I wasnt getting any work, Novaes said.

Influencer Carly Weinstein also suffers from the effects of body exclusivity.

Theres always been a theme of looking down upon people in larger bodies, she said. Im an average-size person, but Ive been excluded from certain fashion brands growing up, and still now. Abercrombie was a brand that I was always afraid of and American Eagle too. It gave me anxiety to go into their stores. Theyve made progress, but the majority of fashion brands still need to change a lot.

And its not just models and influencers feeling this tension: Photographers avoid shooting larger bodies as well.

Body exclusivity has been the norm for a fairly good portion of my career, photographer Alvin Toro said. Everything from the runway shows to editorials, advertisements and catalog shoots have been and still are plagued with outdated beauty standards. The 1990s brought digital image manipulation and the rise of the supermodel. With them came the unrealistic beauty standards we are still fighting against today.

By the end of Fashion Week, Novaes would even resort to binging.

Toro even admits falling into patterns of body exclusivity in his own shoots.

It was almost impossible to have anyone consider your work if the models did not fit the editors vision, he said. Because of the top-down way the industry works, advertising agencies and brands would adopt a similar stance.

Fashion Week in particular has failed to champion body inclusivity. Novaes cites Brazil Fashion Week as a triggering, toxic experience.

All the models are really focused on not gaining weight. Nobodys actually eating, she said. I remember going back to my home with this mental exhaustion and feeling of hunger. I couldnt eat because I had all of these shows.

By the end of Fashion Week, Novaes would even resort to binging. I was starving myself so much. Its a triggering environment where everyone is self-conscious, she said.

Toro is privy to industry pressures as well.

Runway shows during Fashion Week are very body exclusive, he said. The way the industry has developed and the shows are produced, the norm is to have the standard sample size for every garment. Having your entire collection in a standard size that you can put any of the standard-sized agency models into makes the most sense.

In an industry that still struggles to be body inclusive, it is up to the models, influencers and photographers as individuals to spark change.

After years of dieting, Novaes decided enough was enough. I sent an email to my agents and said, Okay, Im probably going to gain weight, but Im just not going to diet. I dont want to hear any comments about my body anymore, she said.

Toro has taken strides to showcase more diversity in his work as well.

Weinstein posts body-positive content to her 380,000 TikTok followers. Her page features POVs, motivational words and dance videos.

I want to encourage women that its not all about your body. We have so much more to offer to the world beyond our size, she said. If I do a dance, just showing my body is representing body diversity and demonstrating that you dont have to look a certain way to be successful and happy.

Toro has taken strides to showcase more diversity in his work as well. In 2019, the photographer partnered with Hungarian fashion designer Eniko Buiron of LuLu et Gigi for an editorial shoot in Paris, which featured several plus-sized models and a double amputee.

However, some efforts to demonstrate body inclusivity are disingenuous. Designers often use plus-size models to check off a box and avoid criticism or controversy.

Novaes said that as plus-size fashion became more mainstream, the fashion industry realized they could profit by tokenizing curvy models.

When I became a plus-size model, I was a size eight, which is ridiculous, she said. There were not a lot of jobs for a girl like me, whereas now, you see girls with full careers.

TikTok star Remi Bader seems to be the face of the plus-size population in the fashion industry. The influencer was named brand ambassador and size consultant for Victorias Secret Pink. She also recently announced a size-inclusive collaboration with Revolve and is heavily involved in the design process.

Although progress has been made, people are still excluded from the fashion industry because of their size.

Whenever (designers) want to cast someone diverse, they go for the extreme. They think, Okay, putting this plus-size woman in makes us inclusive, Novaes said. The model sees it as an either-or situation: Youre either plus-size or youre not, and there is no in between.

Body-inclusive efforts are seen as a rebellion against the status quo. Larger sizes are not yet normalized in the fashion industry every curvy campaign or runway show is given special attention. Designers receive honorable mentions for introducing a greater size range, and it is not considered why those sizes werent present to begin with.

The fashion industry is introducing more body-positive movements but at the expense of curvy models and influencers, who are either taken advantage of or excluded altogether.

Read more:
Body Inclusivity in the Fashion Industry: One Step Forward, Two Steps Back - Fordham Observer

To explore how Americans are engaging with food and nutrition care, and how that has evolved, with a focus on the past year, Zocdoc analyzed its aggregated dietitian and nutrition appointment booking data from January-February 2020, January-February 2021, and January-February 2022.

The data shows how people are engaging with food and nutrition professionals during a time when the impact of dietary choices on physical wellness is in the spotlight: since the pandemic's onset, more than 48% of people have gained weight beyond their normal fluctuations, 36% of people have reported eating less healthily, and 44% said they are snacking more. At the same time, a growing number of Americans have shown increased interest in using food to heal their bodies, and to support their immune system.

People are seeking help to develop healthy eating habitsFor most Americans, stress has increased significantly during the pandemic, and that stress has often manifested in their eating practices. According to one study, "[During the pandemic,] a substantial proportion of individuals reported an increase in unhealthy eating practices. In addition, almost a third reported that their diet became worse than before the pandemic." A rising number of people are seeking care. From January-February 2021 to January-February 2022:

Americans are engaging the experts to manage their weight safelyWith much of the public returning to the office, and others adjusting to a new normal, many Americans are trying to shed the weight they gained during the pandemic particularly following its onset, when stay-at-home orders and other restrictions changed our day-to-day lives and to manage disordered eating issues. An increasing number of people have sought help to navigate this process safely, both mentally and physically. From January-February 2020, before COVID-19 was declared a pandemic by the World Health Organization, to January-February 2022:

There is growing awareness of the connection between diet and physical wellnessFrom healthcare providers sharing nutrition tips to help COVID-19 recovery, to health agencies recommending nutritional choices that support the immune system, to research on the impact of diet on long-haul COVID and beyond, people are making the connection between nutrition and physical wellness. From January-February 2021 to January-February 2022:

For more information, contact [emailprotected]. If you are a healthcare provider who wants to reach new patients and offer seamless access to care in-person or virtually you can learn more at zocdoc.com/join.

About ZocdocZocdoc is a leading digital healthcare marketplace for in-person or virtual care. Each month, millions of people use our free service, via Zocdoc.com or the Zocdoc app, to find in-network doctors, instantly book in-person or virtual appointments, read reviews from verified users, get reminders for upcoming appointments and preventive checkups, and more. With a mission to give power to the patient, Zocdoc's platform delivers the accessible and simple experience they expect and deserve.

ContactSandra Glading[emailprotected]

SOURCE Zocdoc

Read more from the original source:
Zocdoc Announces, "A Year in Nutrition" - PR Newswire

Pregnancy comes with a lot of dos and donts. When it comes to diet, there are foods to avoid, such as raw meat, smoked seafood, partially cooked eggs, raw shellfish, and certain types of dairy products.

While the list of what to eat and what not to eat may appear restrictive and at times confusing, observing a healthy pregnancy diet is vital for both the mother and her unborn child. Pregnant women have a lowered immunity which increases their risk of contracting food-borne illnesses. Also, what a pregnant woman eats is a major source of nutrients for her unborn baby.

Dairy, particularly cheese, is one of the most perplexing food topics for pregnant women. Are your favorite dairy foods among the list of foods to avoid when pregnant?

Read on to find out which dairy foods and cheeses to avoid during pregnancy, which dairy products are safe, and why.

Dairy products, for example, cheese and yogurt, are high in essential nutrientssuch as calcium, phosphorus, proteins, and vitamin D. These nutrients support your babys developing nervous system and bones.

However, some dairy products like most soft cheeses could harbor harmful bacteria which can be dangerous for your health or that of your baby. Raw or unpasteurized milk, in particular, can contain bacteria such as E. coli, Campylobacter, Salmonella, and Listeria. Such bacteria can cause foodborne illnesses, such as Listeria infection and Toxoplasma gondii.

Remember youre more vulnerable to foodborne illnesses when pregnant. Most infections are mild but they can sometimes lead to life-threatening complications. In some rare cases, you may develop a blood infection, brain infection, or meningitis. Worryingly, your baby may become ill even if you dont appear sick yourself. Such extreme cases can result in miscarriage, stillbirth, death of a newborn, or premature birth.

You should therefore consume pasteurized or ultra-heat treated (UHT) milk and pasteurized milk products. Stay away from any dairy products, including cheese, that is made with unpasteurized milk. Pasteurization is the process of heating milk at high temperatures to kill harmful bacteria.

The hormonal changes pregnant women go through weaken their immune system and increase the risk of developing foodborne illnesses. One of the well-known foodborne illnesses is Listeriosis. This infection is caused by the listeria bacteria commonly found in contaminated food, raw foods, uncooked seafood, and unpasteurized dairy foods.

Listeria infection can infect the baby even if the mother doesnt feel unwell. That is why you should follow a healthy pregnancy diet religiously.

In fact, pregnant women are 10 times more at risk of developing Listeriosis than other adults. And, out of every six people with Listeriosis, one is a pregnant woman.

Some of the symptoms of Listeriosis are:

When youre shopping at the grocery store or a farmers market, be careful with soft cheeses, blue-veined cheeses, and bacteria-ripened cheeses. Check the labels to see if the cheese is made using pasteurized milk. If its not clear from the labels, you can ask the store attendants or opt for something else.

Some of the potentially unsafe cheese to avoid when pregnant include:

In some states, its illegal to sell raw milk and products made with unpasteurized milk. One of the exceptions is if the cheese in question has been aged for more than 60 days.

If you love cheese, youll be happy to know that you dont have to put it off completely. Just ensure that you read the labels carefully to check for the term pasteurized and consume the cheese in moderation.

An extra caution you can take is to ensure you select pasteurized cheese varieties that are low in moisture, high in salt content, and high in acidity. Double-check from the product label.

Some of the cheese varieties that are considered safe for pregnant women include:

Most of these are hard cheeses. Hard cheeses are usually considered safe even when made with unpasteurized milk because they have a low moisture content which makes the growth of bacteria difficult. Soft cheeses on the other hand are high in moisture which makes it easy for bacteria to grow.

For other dairy products like cream, ice cream, and yogurt, opt for those with the word pasteurized on the label. Its also important to ensure you handle dairy food safely. One of the ways to do that is to store milk and other dairy foods refrigerated at 39.2 F. Such low temperatures prevent the multiplication of bacteria.

If you accidentally consume dairy products or cheese that is potentially unsafe, dont worry too much. The chances of listeriosis are low. The Centers for Disease Control and Prevention states that of the 1,600 people who develop Listeriosis every year, about 260 die as a result of the infection.

Pay attention to yourself for symptoms of illnesses, such as diarrhea, stomach upset, fever, muscle aches, etc. It can take anywhere between one to four weeks for symptoms to develop. Sometimes it can take up to 70 days from the time of exposure for symptoms to show.

If you do see symptoms of listeriosis or another food-borne illness, its important to contact your doctor right away.

Its also a good idea to contact a health care professional if youre worried about the potential risks. They will be able to conduct the necessary tests early enough and give you the best recommendations.

Besides dairy, there are other food safety measures to take for the sake of your unborn child. Here are some of the foods to avoid or limit your intake when youre pregnant:

A healthy pregnancy diet is important for your health and that of your unborn baby. The best part is that you dont have to cut cheese out from your diet. Just read the labels carefully to ensure you select pasteurized cheese varieties that are high in salt, high in acidity, and low in moisture.

If your favorite cheese is made from unpasteurized milk, youll need to make the sacrifice and choose other varieties. When your healthy baby is born, youll be able to eat all of your favorite foods again.

Read the rest here:
Dairy Foods & Cheese That Pregnant Women Should Avoid - Food Poisoning News

The holy month of Ramadan is almost here and Muslims from all over the world will observe the fasting from sunrise till sunset for an entire month and conclude it with Eid-ul-Fitr celebrations. The first day of Ramadan is likely to be on April 2, Saturday. (Also read: Ramadan 2022 timetable: Ramzaan date this year, sehri and iftar time in India)

Ramadan fasting is of great significance to Muslims and is considered one of the five pillars of Islam. Those observing the fasting do not eat or drink anything from morning to evening and break their fast as part of Iftar ritual at sunset.

Diabetes patients need to take extra care during Ramzaan fasting and follow a proper diet routine to control their blood sugar levels and avoid risk of hypoglycaemia (low blood sugar) or hyperglycaemia (high blood sugar). It is important for them to eat a balanced diet at suhoor and opt for low glycaemic index foods. Iftar meals can be broken into small portions by diabetics and sugary treats and fried foods must be avoided by them.

"Once may able to fast safely during Ramadan if they understand the risks, manage their diabetes and carefully follow the doctors recommendations. It's important to talk with your medical team about medication, diet and physical activity which needs to be tailored as per the routine," says Sujata Sharma, Senior Diabetes Care Coach, BeatO App.

"It is very important to have the correct food intake during iftar. Once you break your fast in the evening, eat small, healthy and nutritious meals. Include fruits, vegetables, pulses and curd in your diet. The key is to consciously choose not to break the fast with foods that are deep fried or laden with sugar. After you break your fast, drink healthy fluids. Apart from water one can opt for options such as nimbu pani, buttermilk, unsweetened lassi and plain milk. Avoid drinking sherbet, fruit juices or packaged drinks," says Dr K D Modi, Endocrinologist, Care Hospital, Nampally, Hyderabad.

Here are some of the healthy fasting tips during Ramadan suggested by Sharma and Dr. Meghana Pasi, Nutrition Consultant MyThali program, ArogyaWorld.

Keep yourself hydrated by having some coconut water, lemon water or even normal water at the start of the Suhur or Sahari. Have at least 7-8 glasses of water at iftar and suhoor.

Do not skip your meal at suhoor. Have a well-balanced meal in the morning and adjust your dose of insulin and medication as per the recommendation of your doctor.

Opt for low glycaemic index food options such as baked snacks or fruits, yogurt and milk at the time of Sahari and post breaking you fast. Prefer carbohydrates with low glycaemic index like brown rice, multigrain atta, millets and vegetables than white rice, potatoes and maida.

Instead of consuming snacks and meals at one go after breaking your fast it is better to divide your iftar meal into healthy snacks and then a major high protein low carb diet.

Prefer a piece of fruit, handful of nuts, or vegetables as snacks. Fruits and vegetables are rich in vitamins, minerals and fiber. Fiber not just keeps our bowels healthy but also regulates blood glucose levels.

Avoid strenuous exercise during the fasting season as this could cause hypoglycemia. A small walk post meal will help in improving post meal spikes.

Avoid sugary treats and fried foods. Choose healthier cooking alternatives like baking and grilling for food preparation. You can opt for baked or grilled chicken. Stick to smaller portions of sweets. Use sugar free alternatives like figs, dates, fruits, cinnamon.

Protein is slowly absorbed than carbohydrates and gives a feeling of fullness. Include milk, curd, paneer, dals, whole pulses, fish and lean meat. Nuts, oily fish, olive oil are excellent sources of healthy fats and help to increase HDL (good cholesterol).

Wear light clothes to avoid excessive sweating which can lead to dehydration. Avoid going out in sunlight.

Keep check on portion size. Avoid consuming large portions at one go.

Coconut water, lemon and mint drink (for representational purpose only)(Pixabay)

Break your fast immediately or treat yourself with glucose tablets immediately if your blood sugar levels went below 70 mg/dl.

Chalk out a possible plan with your diabetes educator or dietitian to avoid any hypo and hyperglycaemic episodes.

Monitor your sugar levels regularly throughout the day to ensure you avoid a hypoglycaemia attack.

Here are some tips by Sharma to keep your energy levels high during Ramzaan fasting:

Meditation, light yoga or walks are great forms of physical activity to keep your body active and boost energy levels.

Avoid overexertion during the day and being out in the heat all day.

While the body is devoid of the food it needs, it becomes even more important to get adequate sleep. Half-hour power naps adequately address this, leaving us refreshed and rejuvenated.

Dos and Don't for staying healthy during Ramadan fasting for diabetes by Sujata Sharma, Senior Diabetes Care Coach, BeatO App.

Regulate blood sugar levels

Regular monitoring is essential to avoid any hypo and hyperglycemic events. It is recommended to check your blood glucose levels before and after suhoor and iftar. In case you have any symptoms of low sugar, get yourself checked immediately and if levels are below 70 mg/dl, immediately break your fast and have glucose or sweet to bring your sugar back to normal.

Breaking fast with khajoor

If it's necessary to breakfast with dates then you can have a bite or one date and then can proceed with a low carb and high protein diet snacks and meals as recommended by your educator or dietitian.

Breaking the fast: Roohafza or lemonade?

Roofafza is a sweetened drink and it is better to avoid it as it can spike your sugar levels. You can opt for healthy options like lemonade without sugar, fruit smoothie or low-fat cold coffee without sugar.

Medication while fasting

One should speak to their doctor about the medication and correct medication timings. Please make sure not to take any medication or insulin on empty stomach as this may lead to hypoglycemic events.

View original post here:
Ramadan 2022: How to fast during Ramadan when you have diabetes - Hindustan Times