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Jedi! "I will be" MASTER.: ASN: FREE MART INTRODUCTION

Jedi! "I will be" MASTER.: ASN: FREE MART INTRODUCTION: ASN: FREE MART INTRODUCTION Transparency Being open and honest makes work more efficient and enjoyable. Good leaders consider the conse... This information will help you get to know the five main food groups that make up a healthy, balanced diet. Eating from the main food groups Diabetic diet How much you need to eat and drink is based on your age, gender, how active you are and the goals you’re aiming for. But no single food contains all the essential nutrients your body needs. That’s why a healthy diet is all about variety and choosing different foods from each of the main food groups every day. And when we say balanced, we mean eating more of certain foods and less of others. But portion sizes have grown in recent years, as the plates and bowls we use have got bigger. And larger portions can make it more difficult for you to manage your weight. We’ve got more information for you about managing a healthy weight. We’ve highlighted the benefits of each food group below – some help protect your heart and some affect your blood sugar levels more slowly – all really important for you to know. Get to know them and how healthy choices can help you reduce your risk of diabetes complications. You can learn more about a healthy diet for diabetes with our Food Hacks section in Learning Zone. What are the main food groups? Fruit and veg Starchy foods, like bread, pasta and rice Protein foods, like beans, pulses, nuts, eggs, meat and fish Dairy and alternatives Oils and spreads Have type 1 diabetes? Get the basics on what to eat. Have type 2 diabetes? Get the basics on what to eat. Go straight to our recipes. Fruit and vegetables Having diabetes doesn’t mean you can’t have fruit. Fruit and veg are naturally low in calories and packed full of vitamins, minerals and fibre. They also add flavour and variety to every meal. Fresh, frozen, dried and canned – they all count. Go for a rainbow of colours to get as wide a range of vitamins and minerals as possible. Try to avoid fruit juices and smoothies as they don’t have as much fibre. If you’re trying to limit the amount of carbs you eat, you might be tempted to avoid fruit and veg. But it’s so important to include them in your diet every day. There are lower carb options you can try and we also have a low carb meal plan you can try. Fruit and vegetables can help protect against stroke, heart disease, high blood pressure and some cancers – and when you have diabetes, you’re more at risk of developing these conditions. Benefits Help to keep your digestive system working well Help protect the body from heart disease, stroke and some cancers How often? Everyone should aim to eat at least five portions a day. A portion is roughly what fits in the palm of your hand. Examples of what to try sliced melon or grapefruit topped with unsweetened yogurt, or a handful of berries, or fresh dates, apricots or prunes for breakfast mix carrots, peas and green beans into your pasta bake add an extra handful of peas to rice, spinach to lamb or onions to chicken try mushrooms, cucumber, spinach, cabbage, cauliflower, broccoli, celery and lettuce for lower carb vegetable options try avocados, blackberries, raspberries, strawberries, plums, peaches and watermelon for lower carb fruit options Check out our recipes to help you eat a healthy diet for diabetes – we’ve got lots of delicious main meals packed full of vegetables, and fruity breakfast options. Starchy foods Starchy foods are things like potatoes, rice, pasta, bread, chapattis, naan and plantain. They all contain carbohydrate, which is broken down into glucose and used by our cells as fuel. The problem with some starchy foods is that it can raise blood glucose levels quickly, which can make it harder for you to manage your diabetes. These foods have something called a high glycaemic index (GI) – we’ve got loads more information about this. There are some better options for starchy foods – ones that affect blood glucose levels more slowly. These are foods with a low glycaemic index (GI), like wholegrain bread, whole-wheat pasta and basmati, brown or wild rice. They also have more fibre, which helps to keep your digestive system working well. So if you’re trying to cut down on carbs, cut down on things like white bread, pasta and rice first. Benefits The fibre helps to keep your digestive system healthy Some affect your blood sugar levels more slowly Wholegrains help protect your heart How often? Try to have some starchy foods every day. Examples of what to try two slices of multigrain toast with a bit of spread and Marmite or peanut butter brown rice, pasta or noodles in risottos, salads or stir-fries baked sweet potato with the skin left on – add toppings like cottage cheese or beans boiled cassava, flavoured with chilli and lemon chapatti made with brown or wholemeal atta. Try our chapatti recipe – just one option for a tasty lunch. Protein foods like beans, nuts, pulses, eggs, meat and fish Meat and fish are high in protein, which keeps your muscles healthy. But a healthy diet means less red and processed meat – they’ve been linked to cancer and heart disease. Oily fish like mackerel, salmon and sardines have a lot of omega-3 oil, which can help protect the heart. Benefits Helps keep your muscles healthy Oily fish protects your heart How often? Aim to have some food from this group every day. Specifically at least 1 or 2 portions of oily fish each week. But you don’t need to eat meat every day. Examples of what to try a small handful of raw nuts and seeds as a snack or chopped with a green salad using beans and pulses in a casserole to replace some – or all – of the meat eggs scrambled, poached, dry fried or boiled – the choice is yours grilled fish with masala, fish pie, or make your own fishcakes chicken grilled, roasted or stir-fried We’ve got lots of healthy recipes to choose from – like our bean stew or try one of our fish dishes. Dairy foods and alternatives Milk, cheese and yogurt have lots of calcium and protein in – great for your bones, teeth and muscles. But some dairy foods are high in fat, particularly saturated fat, so choose lower-fat alternatives. Check for added sugar in lower-fat versions of dairy foods, like yoghurt. It’s better to go for unsweetened yoghurt and add some berries if you want it sweeter. If you prefer a dairy alternative like soya milk, choose one that’s unsweetened and calcium-fortified. Benefits Good for bones and teeth Keeps your muscles healthy How often? We all need some calcium every day. Examples of what to try a glass of milk straight, flavoured with a little cinnamon or added to porridge natural or unsweetened yogurt with fruit or on curry cottage cheese scooped on carrot sticks a bowl of breakfast cereal in the morning, with skimmed or semi-skimmed milk a cheese sandwich for lunch, packed with salad a refreshing lassi or some plain yogurt with your evening meal Oils and spreads We need some fat in our diet but we need less saturated fat. This is because some saturated fats can increase cholesterol in the blood, increasing the risk of heart diseases and stroke. These less healthy options are butter, palm nut oil and coconut oil. Healthier fats are foods like olive oil, vegetable oil, rapeseed oil, spreads made from these oils, and nut butters. Benefits Unsaturated fats help protect your heart Examples of what to try A drizzle of olive oil on your salad Peanut butter on your wholemeal toast Foods high in fat, salt and sugar You don’t need any of these as part of a healthy diet. The less often, the better. But we know you’re bound to eat these foods from time to time, so it’s really important to know how they might affect your body. These foods include biscuits, crisps, chocolates, cakes, ice cream, butter and sugary drinks. These sugary foods and drinks are high in calories and raise blood sugar levels, so go for diet, light or low-calorie alternatives. And the best drink to choose is water – it’s calorie free. They’re also high in unhealthy saturated fats, so they aren’t good for cholesterol levels and your heart. And they can also be full of salt – processed foods especially. Too much salt can make you more at risk of high blood pressure and stroke. You should have no more than 1 tsp (6g) of salt a day. We don't recommend 'diabetic' ice cream or sweets. It's now against the law to label any food as diabetic and there's no evidence to suggest that food for diabetics offer any benefits over eating a healthy balanced diet. Tips for cutting these out Cook more meals from scratch at home, where you can control the amount of salt you use. Check food labels – look for green and orange colours. We’ve got more information to help you read labels and we’re campaigning for things to get more consistent and less confusing. Try unsweetened teas and coffees – they’re better than fruit juices and smoothies as they don’t add any extra calories and carbs. Banish the salt shaker from the table – black pepper, herbs and spices are great ways of adding extra flavour to your food. Making your own sauces, like tomato ketchup and tandoori marinades. For your company-Home-based workers can produce big overhead savings for companies. 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Mental Health: Mental Health: Mental Health: SHOP FOR CHRISTMAS

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GO GREEN: Mental Health: Mental Health: Mental Health: SHOP

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YOUR ARTHRITIS CARE: Here's Your Gold Watch - Rheutired: Getting Involv...

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Simple business model where anyone can experience success https://www.shopfreemart.com/lp/lp7.php/Paul70 Resources: https://www.mybtbackoffice.com/.../memb.../rakuten_video.asp Weight Loss & Health Package August 3, 2011 · DIET AND ARTHRITIS By Shona Wallace Until recently, the diet of people living with arthritis was not thought to affect their illness. However, in reality, what we eat plays a major role in the general health of all of us, and there is convincing scientific evidence that the food we eat could help diseases of the joints. Joints, which are at the spaces separating the ends of bones, are capsules filled with fluid. The ends of the bones are a rubbery tissue called cartilage. Arthritis happens when the normal processes going on in the joint go wrong. Here, I write about two different types of arthritis: osteoarthritis and rheumatoid arthritis. In osteoarthritis, the breaking down and rebuilding of the joint cartilage leads to aching joints which become sorer with use. Researchers have not come to definite conclusions yet about the diet that is best for an osteoarthritis patient, but what follows are some of the possibilities raised by research in the last few years. OBESITY There is strong evidence that being very overweight (obesity) increases the chances of getting osteoarthritis, and that if you are overweight, losing weight improves the symptoms of osteoarthritis. Scientists believed this was because the large weight load strained the joints, but as obese people also develop more osteoarthritis of the hand than non-obese people, there may be a metabolic cause. The best way for a very overweight person to lose weight is to ask their GP for a consultation with a dietician. The important things are to cut down on fats and oils (they have the highest number of calories per gram of any food), avoid oily or sugary snack foods, and eat more vegetables, bread and cereals. ANTIOXIDANT NUTRIENTS: VITAMIN C AND VITAMIN E Osteoarthritis is more common in older people, and antioxidant nutrients are thought to protect against diseases of aging, so some scientists believe that eating plenty of vitamin C and vitamin E could lower our chances of getting osteoarthritis. This has not been scientifically proven, but some experiments on people who already have the disease have shown that vitamins C and E can reduce joint pain and reduce the risk of progression to a worse stage. Scientists do not yet know exactly why these vitamins can help osteoarthritis. They may mop up potentially damaging molecules called reactive oxygen species, which are produced in the joint. Also vitamin C seems to be needed for the building of new healthy cartilage, and vitamin E might act by reducing inflammation. To eat vitamin C, try fresh fruit, especially blackcurrants, strawberries and oranges. Also there is a lot of vitamin C in fruit juice, green leafy vegetables, and green peppers. Vitamin E is found in extra virgin olive oil, wheat germ oil and other vegetable oils. VITAMIN D Vitamin D is very important for bones, and recent research suggested that people with not enough vitamin D had worse progression of their osteoarthritis. This is probably because vitamin D is necessary for the health of the bones on either side of the diseased joint, but it is also possible that the vitamin may be used by the joint cartilage itself. We get most of our vitamin D from sunlight, but you can eat it in the form of cod liver oil, herring, kippers, sardines or tuna. Some margarine and milk is fortified with vitamin D. It tells you on the packet. In rheumatoid arthritis joints become inflamed. It usually affects more than one joint, causing pain, swelling and stiffness in the mornings. There are other changes that affect the rest of the body also. The cause of rheumatoid arthritis is one of the big areas of research in medical science, but the effect of diet on the disease receives only a little attention from researchers. FISH OILS AND PLANT OILS Fish oils contain substances known as n-3 fatty acids. Most oils and fats in the modern Western diet contain a different kind of fatty acid called n-6 fatty acids. So a diet rich in oily fish like mackerel or tuna, or with a supplement of fish oil tablets, has a higher proportion of n-3 fatty acids compared to n-6 fatty acids. Experiments show that this reduces joint tenderness and swelling in rheumatoid arthritis. Oil from the evening primrose flower contains an n-6 fatty acid which also is thought to improve rheumatoid arthritis. You can buy this in the chemist. Flax seed oil is an alternative. It’s a good idea to talk to your doctor before starting to take oils as supplements. GLUCOSAMINE/CHONDROITIN These are commonly used because people believe that they can improve joint pain. The scientific evidence has never been conclusive, but since there are very few reports of adverse events people thought that it was reasonable to try them. However recent largescale scientific studies of glucosamine and chondroitin failed to find evidence that they are of real benefit. OVERALL DIET Studies carried out in America on the health of people with rheumatoid arthritis, and comparisons with the rest of the population, showed that on average, rheumatoid arthritis patients eat too little vitamin B6, folic acid, zinc, copper and magnesium, and they generally eat too much fat and too little fibre. Also researchers found that the illness had made a quarter of the patients malnourished. So we can see that it’s very important for people with rheumatoid arthritis to pay attention to their whole diet, eating plenty of fruit and vegetables, bread and cereal, and possibly taking a vitamin and mineral supplement to give the right daily amounts of nutrients. Although much of the research described here is quite new, and work is still going on to find ways that osteoarthritis and rheumatoid arthritis can be improved by changing diet, it has been known for some time that what we eat can make a big difference to our health. You can get more advice on eating a healthy diet from your doctor. ABOUT THE AUTHOR Dr Shona Wallace is a Research Scientist with a PhD in human nutrition. FURTHER READING • Fighting Fat, Fighting Fit by Janet Marshall, with advice from Dr Mark Porter and recipes by Ainsley Harriott, published by BBC Worldwide. • New Eat for Life Diet by Janet Marshall, published by Vermillion. USEFUL ORGANISATIONS • Arthritis Research Campaign (ARC), Copeman House, St Mary’s Court, St Mary’s Gate, Chesterfield, Derbyshire S41 7TD, tel. 012446 558033, www.arc.org.uk • Arthritis Care, 18 Stephenson Way, London NW1 2HD, tel. 020 7380 6564/7, www.arthritiscare.org.uk Diet and Arthritis © Shona Wallace. All Rights Reserved. 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Here's Your Gold Watch - Rheutired: Do You Have a Health or Patient Advocate?

Here's Your Gold Watch - Rheutired: Do You Have a Health or Patient Advocate?: This is the blog for #hcsmca chat being held on Wednesday February 12, 2014 at 1:00pm est. You can see the post at the #hcsmca site  . Natr... Make sure you are transparent about your promotion and be honest about how you really feel about the offer. www.mynexusrewards.com/paul@amps ⦁ How to Short a link? When on home page or on any other subpage you will see our link shortener box. - yes, that’s the long, white box. Simply paste or type your long link and click “shorten”. Now you can copy your short link or shorten another link. All your links are available in “statistics” Note: also you can short from home page shorten box and using our tools. https://shrinkearn.com/st?api=35f5ae852f121b0767c53f8bbb8ce83c25a59fa9&url=https://paul-asn.blogspot.com/.com https://nonverbalcomms.blogspot.com/ https://yourgoldwatch.blogspot.com/search/label/health%20blogs Paul@amps https://greenbusinessgo.blogspot.com/2012/03/football-mad.html