Soundcloud Replay How to Avoid Holiday Weight Creep 11/4/2015 with Ekayani Chamberlin

                                    Enjoy the replay chock full of tips and strategies on
               How to Avoid Holiday Weight Creep on this (updated) Annual Rebroadcast!
 https://soundcloud.com/karinayanku/2015-11-04-avoid-the-holiday-weight-creep-w-ekayani-chamberlin

Higher magnesium intake is associated with lower type 2 diabetes risk

It is a "nutty" time of year with the Holidays upon us. I found this Weekly Essenrials of Health Bulletin courtesy of Usana Health Sciences Inc to be right on time sharing a new perspective on holiday nuts that are plentiful. - Ekayani Chamberlin
November 19, 2014

Higher magnesium intake is associated with lower type 2 diabetes risk

At a Glance

A meta-analysis of 13 prospective cohort studies has found that magnesium intake is inversely associated with type 2 diabetes risk, and in a dose-dependent manner.

Read more about this research below.

 Diabetes, and in particular Type 2 diabetes, is a growing health concern worldwide. Untreated or poorly controlled diabetes increases risks of many health conditions. Adults with diabetes are two to four times more likely to have heart disease or a stroke than adults without diabetes. Experts agree that diet plays an important role in the development and progression of type 2 diabetes. According to epidemiological evidence magnesium intake may be related to the incidence of diabetes. Magnesium is found primarily in whole grains, nuts and green leafy vegetables, and is an essential cofactor in enzymes involved in glucose metabolism.

In a study published in Diabetes Care, researchers conducted a meta-analysis to examine the association between magnesium intake and the risk of type 2 diabetes. The study included 13 prospective cohort studies and 536,318 participants. The included studies were published between 1999 and 2010 and involved follow-ups of up to 20 years. 

After adjusting for geographic location, follow-up length, gender, or family history of type 2 diabetes, the combined studies indicated a significant (22%) reduction of risk of type 2 diabetes when comparing the highest magnesium intake group to the lowest. The inverse association was also more pronounced in overweight individuals, suggesting that high magnesium intake may have greater effects on improving insulin sensitivity in overweight individuals who are prone to insulin resistance. In the analysis of dose-response it was found that for every 100 mg/day increment in magnesium intake there was a 14% reduction in type 2 diabetes risk.

The results of this study provide additional evidence that magnesium, in a dose-dependent manner, is associated with a reduced risk of type 2 diabetes.

Jia-Yi Dong et al. Magnesium Intake and Risk of Type 2 Diabetes: Meta-analysis of prospective cohort studies. Diabetes Care 34:2116–2122, 2011.

Replay Links & Tips to Avoiding Holiday Weight Gain or Weight Creep

Hey Everybody! I have put some highlights of the episode  here with links to the studies and blogs I used for research. (The Healing Artist Radio Show 11/13/13)

Tip 1
Green tea with a at least 25 minutes of exercise daily burns 4.4 pounds of fat with the added joy of targeting belly fat so you can show off your new six pack faster!
The Replay of Weight Creep or How to Avoid Weight Gain Over the Holidays is now archived on City World Radio - look in the Healing Artist Radio Show folder
Links to Articles & Blogs
I shared with you several tips on how to practically avoid the traps we can fall into with food that I culled from this post by Diana Yin that first appeared on What's Up Usana?
Nick Pederson lost a lot of weight and wrote about his findings here FANTASTIC case for cardio and intake of quality proteins.  Good Snacking In addition the keeping apples, pears, tangerines at your desk at work and at home, here are some yummy snacks that look evil but actually provide 15 grams of quality protein, are low GI, and gluten free! These nutrition bars are truly a step above. Warm up the Fudge Delite and you'll feel like your breaking the rules when you're not! Also don't forget the smoothies I mentioned!  Check them out here

Here is the combined study by the National Institute for Diabetes and Digestive and Kidney Disease and the
National Institute for Child and Human Health Development

Alcohol is the big pitfall as your are drinking hundreds and hundreds of calories with no nutrients unless you count that olive in your martini! Simple rule of thumb is for every drink you have drink a glass of water. Give your liver a break and help flush out the booze.
You can also add sparkling water to the wine you are drinking by 50%. You'll still be drinking with half the consumption of calories.
Liver tabs I also recommend that you stock up Hepasil DTX
by Usana that gives your liver - the gateway for clearing all toxins in the body-  a huge boost by providing it with clean, pure and effective combo of milk thistle extract, green tea and Vitamin C. 3 daily will assist your liver in keeping the weight off and supporting your immune system which comes under assault during the darker, colder and food heavy months.

Blender bottle on display with Karina Yanku host of The Healing Artist Radio Show

How To Avoid Weight Gain During The Holidays and Beyond

You  are 150 pounds which is just perfect for your height and then one day inexplicably the scale tells you you are 170. What happened? The reality is that Americans gain an additional one to two pounds every year usually around the Holiday Season and never lose it! If you'd like to learn How To Avoid this dilemna and learn about the programs I am offering to avoid even making a New Year's Resolution to Lose Weight this show is for you! Listen in via smarphone or the web Tuesday November 12 @ 4PM EST/1PM EST when I return to The Healing Artist Radio Show!