Diabetes – Diet and Food Tips

EATING TO PREVENT AND CONTROL DIABETES

If you have been diagnosed with type 2 Diabetes then it is likely that you will have to control the disease with your diet.  Eating the right foods and portion of food is a key step in controlling diabetes.  The key to a diabetes diet is eating in moderation, sticking to regular mealtimes and eating a variety of fruits, vegetables and whole grains.

Diabetes is on the rise, but it is manageable and preventable with a few simple lifestyle changes by eating a healthy diet, keep your weight in check and getting at least some moderate exercise.

Added to eating healthily it is also really important to incorporate at least some sort of exercise as part of a healthy lifestyle and this is even more important if you are suffering from Diabetes.  This doesn’t mean training to run a marathon it could mean a good walk every day, playing tennis or gardening – some sort of activity that keeps you active and your body moving.

You do not need to eat special foods, but instead simply emphasize vegetables, fruits, and whole grains. A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat, and moderate in calories. It is a healthy diet for anyone!

In addition to fruits, vegetables and whole grains you should also include dried beans, fish and lean meats.  Non-fat diary such as skimmed milk and no-fat yoghurts and cheese are ideal and try to avoid fizzy drinks.  It is important to cut back on high calorie snacks and desserts like chips, cookies, cakes and full fat ice cream and when cooking try to use liquid oils and the best would be olive oil.

There is actually a top 10 list of super foods that everyone should be eating in order to superpower your diet regardless of whether you have diabetes and all you need to do is to mesh these super-foods into your everyday diet.  The main super-foods generally have a low glycemic index (GI) and are key in providing key nutrients

▪    Calcium

▪    Potassium

▪    Fiber

▪    Magnesium

▪    Vitamins A (as carotenoids), C, and E.

Although there are supplements available on the market it is always better to think about getting your nutrients from foods. Below is our suggested list of super-foods to include in your diet.

Beans – either kidney, pinto, navy or black beans, you can’t find better nutrition than that provided by beans. and are also good sources of magnesium, and potassium.

Dark Green Leafy Vegetables – Spinach, collards, kale – these powerhouse foods are so low in calories and carbohydrates, you can’t eat too much.

Citrus Fruit – Grapefruit, oranges, lemons and limes. Pick your favorites and get part of your daily dose of soluble fiber and vitamin C.

Sweet Potatoes – A starchy vegetable packed full of vitamin A and fiber. Try in place of regular potatoes for a lower GI alternative.

Berries – whether blueberries, strawberries or another variety they are all packed with antioxidants, vitamins and fiber.

Tomatoes – pureed, raw, or in a sauce, you’re eating vital nutrients like vitamin C, iron, vitamin E.

Fish High in Omega-3 Fatty Acids – Salmon has got to be the number one choice – a fresh piece of salmon is rich in Omega-3 fatty acids.

Whole Grains – rich in nutrients; magnesium, chromium, omega 3 fatty acids and folate.

Pearled barley and oatmeal are a source of fiber and potassium.

Nuts – An ounce of nuts can go a long way in providing key healthy fats along with hunger management. Other benefits are a dose of magnesium and fiber.

Some nuts and seeds, such as walnuts and flax seeds, also contain omega-3 fatty acids.

Fat-free Milk and Yogurt – In addition to calcium, many fortified dairy products are a good source of vitamin D.

Of course, the above is a guide and can be effectively integrated into your more familiar foods.  If you can integrate all foods then you will probably be eating a very healthy, well balanced diet that will keep you healthy.

For more information have a chat with your Pharmacist at your local Health First Pharmacy located in the following locations listed below.

Added to eating healthily it is also really important to incorporate at least some sort of exercise as part of a healthy lifestyle and this is even more important if you are suffering from Diabetes.  This doesn’t mean training to run a marathon it could mean a good walk every day, playing tennis or gardening – some sort of activity that keeps you active and your body moving.

UAE	Tel
Dubai
Health First Elite Pharmacy	04 4377533
Health First Ghaleelah Pharmacy	04 2693618
Health First Shama Pharmacy	04 4474800
Al Fanar Pharmacy	04 3486120
Health First Scientific Pharmacy	04 3999020
Dehan Pharmacy	04 2287027
Health First Al Ghazal Pharmacy	04 3450888
Sharjah
Mafraq Pharmacy	06 5725313
Masafi Pharmacy	06 5721805
Sands Pharmacy	06 5336128
Ras Al Khaimah
Health First International Pharmacy	07 2282255
Health First Al Manar Pharmacy	07 2274848
Abu Dhabi
Judy Pharmacy	02 6668798
Health First Royal Pharmacy	02 6666427
Health First Elite Pharmacy	02 4494209
Al Sadiq Pharmacy	02 5530036
Al Wathba Pharmacy	02 5831368
New Al Wathba Pharmacy	02 5822829
Fujeirah
Health First Fujeirah Pharmacy	09 2229295
Siji Pharmacy	09 2231540
Safad Pharmacy	09 2447064
Dibba Pharmacy (in Dibba)	09 2444376

The importance of getting a good night’s sleep

Getting a good night’s sleep comes naturally to some people and not so naturally to others.  There’s nothing like a good night’s sleep to put a spring in your step, make you both feel and look great.  A bad night’s sleep, however, can leave you feeling weak, grouchy and depressed.

There can be any number of reasons why this happens: diet, stress and even how your bedroom is decked out can affect your ability to fall asleep.

Unfortunately for those who struggle with sleep, as we just can’t function without it, it’s bad news for the sleepless.  The time we spend asleep allows the body to recover from the day’s activity, restore cells and consolidate memories –important activities that enable us to function during the day and be in tiptop condition.

What we all know is that a great night’s sleep brings out the best in all of us during the day – there’s no point trying to get by on less as you’ll just become moody, irritable and emotional, and that’s a bad combination for anyone!

Sleep disturbing factors.  Nowadays we generally tend to sleep a lot less, and a lot less soundly, due to the increased amount of distractions that surround to us on a daily basis: TV, Internet, sports, even the small flashing red lights from our Blackberry that adorn our bedrooms can have an adverse effect.  In addition, stress, anxiety, hyperactivity, depression can all have a significant impact on one’s sleep to a greater or lesser degree.

When is it time to worry?  If you’ve been having sleepless nights at least 3 times a week in the last month and its beginning to affect your daily life, it may be time to visit your doctor to discuss the root cause of the problem.  You may also consider going to your local, trusted pharmacist to see the various herbal sleep remedies that may be available.

In addition to discussions with either your doctor or Pharmacist, it might also be worth considering the following solutions that you can do for yourself:

Get the setting right – it is really tempting to have a TV in the bedroom – there’s nothing like curling up in bed to your favourite movie or TV programme last thing at night.  However, late night viewing habits have been associated with subconsciously disturbing one’s sleep.  Your bedroom needs to be a serene, peaceful and quiet place.   If you can, treat yourself to some gorgeously expensive bed linen – like a designer outfit it’ll make you feel great and will last years.

Make it dark  – Light pollution is an unpleasant side effect of our modern lives. It is really important to make sure that your room doesn’t let in the light.  You need to make sure that your natural sleep isn’t disturbed and best way to do this make sure your curtains are lined with a black out.  If you don’t buy them this way then you can easily buy black out from the material shop and have a tailor stitch them in. However, it’s not just light from outside that you need to be aware of. How many electronic devices are there, winking and blinking throughout the night in your room? Alarm clock displays, indicator lights plugged in chargers, red standby lights on TVs etc. All these lights sources can have an adverse and a simple solution is to use a piece of tape to cover up the offending LED/display.

Tea and Coffee – as we all know tea and coffee are stimulants so it is best to avoid drinking these after 3pm.  Try a caffeine free green tea instead or a decaf coffee to avoid having a disturbed night.

Not too much, not too late – Trying to squeeze in exercise into an already busy day is difficult and a lot of exercise has to be carried out after work for most people.  If you have to exercise during the evenings after work, then try to do it as early as possible.  Exercise can keep the brain active for hours afterwards and really cause problems when you’re trying to get to sleep.

On the menu – Always try to have a light meal preferably no rich sauces or foods that can play havoc with the digestive system and can often prevent sleep.  Keep meals light or ‘clean’, using foods such as salmon, brown rice, vegetables – not only great to nourish the body but great for the digestive system too.

 

Try and forget your worries and anxieties – Easier said than done.  Stress from work or personal worries have an immense impact on one’s sleep.  A cup of Camomile tea and a good book before turning the light out does work wonders and helps the mind to switch off.  Sometimes you just might need a little help if the root of the sleeplessness is more serious – your doctor will be able to advise you.

If you feel that a little helping hand is still required then your local Planet Pharmacy Pharmacist can advise and discuss with you our herbal remedies that are readily available.

 

  

Luxury hydrating skin care that’s accessible for us all by Maria Galland

      Us ladies constantly battle with keeping our skin soft, smooth and hydrated.  Our skin is constantly exposed to free radicals and negative environmental influences with every new day. Smog in the city, UV radiation, and intense air-conditioned environments, particularly in summer, are a challenge to the complexion.

Specific care, offering a protective shield, prolonging the life-span of the cells and thus counteracting skin ageing, is what is required to maintain the skin’s youthfulness. The only other alternative would be to fall into a long, deep sleep like Sleeping Beauty and we know that’s as likely as us marrying Prince William!

Maria Galland has developed a Luxury Hydrating series that essentially gives the complexion all-round cell protection and optimise the moisture levels in the facial skin with a long-term, “depot” effect. Exclusive and effective ingredient complexes are completely at the service of beauty, leaving the skin with maximum radiance and making it smoother and fuller once more – a perfect solution that suits our hectic lives.

Maria Galland suggests that we begin the luxury care routine with silky, light LUXURY HYDRATING SERUM 1012. Then, apply a few soft drops of LUXURY HYDRATING ELIXIR 1013 as a treatment or additional intensive care. By the way, the elixir is an ideal after-sun product, especially in summer.

If you use the light LUXURY HYDRATING CREAM 1006 then your skin will glow with a youthful and beautiful radiance. You should also treat your complexion to a well-being break once a week, with soft and creamy LUXURY HYDRATING MASK 1031.

So, there’s no reason to sink into a 100-year sleep – but at least we have Maria Galland to keep us looking like princesses!

 

Enjoy the sun safely by Maria Galland

Feeling the warm rays of the sun on your skin and simply enjoying the beautiful weather – be it in the play of light and shadow in the city or in direct sunshine on the beach – simply makes you feel good.

But take care with these coveted sun rays that conjure up the summer complexion that we love so much: they could make us look very old very soon. It’s important to protect our skin effectively against UV radiation and therefore against skin ageing caused by light. Because the best protection against wrinkled skin is protection against the sun.

The answers to the most important questions on this subject can be found here:



What is the difference between UVA and UVB rays?
UVA rays penetrate right into the connective tissue, where they cause chronic, light-induced damage. They are responsible for sun allergies, long-term damage and skin ageing. UVB rays tan the skin, but penetrate deep into the epidermis and cause sunburn and DNA damage.

On the packaging, what does the UVA seal underneath the sun protection factor mean?
Modern sunscreen products offer UVA and UVB protection. The UVA seal underneath the sun protection factor (e.g. SPF 25) indicates that the effectiveness of the UVA filter in relation to the UVB filter is ideal, which applies to all sunscreen products from MARIA GALLAND. This seal may only appear on the packaging if this is the case, and is prescribed by law.

Which sun protection factor is the right one for me?
There is a specific period of natural protection for everybody’s skin, worked out according to how long you can expose yourself to the sun without getting sunburnt. You should be stingy when calculating this period, because damage already occurs before the skin starts looking red! If, for example, the period of natural protection is 10 minutes, the sun protection factor specified on the packaging offers an indication of how many times longer you may remain out in the sun. So, for sun protection factor 20, this would be 200 minutes. However, it is extremely important that you pay attention to how your skin feels. If you can tell that your skin has already had enough, then it is better to retreat to the shade somewhat earlier.

Can I get tanned if I use a high sun protection factor?
With sunscreen, the colour of the skin changes more slowly, but the tan looks better and lasts longer. After exposure to the sun, pamper the skin with a moisturising after-sun lotion.

When is the best time to apply sunscreen?
Make sure that you don’t already use up any of your period of natural protection before you apply sunscreen, as this will reduce the time in which you can bask in the sun. It’s better to put on the sunscreen before you expose yourself to the sun. Apply the product generously and always remember to include the back of your neck, your ears, your hands and your feet. It’s also important to treat your skin to a break and to avoid the full midday sun between 11 a.m. and 3 p.m.

How often should I repeat application of the sunscreen, and why?
To maintain protection, it is imperative to reapply the sunscreen during exposure to the sun and after being in water. However, please note: this does not increase your period of protection! If the period of 200 minutes (in our example above) has already elapsed, it cannot be extended by reapplying sunscreen! You should go out of the sun!

How do I combine my facial care product with sunscreen?
If you use a day-care product with a lower sun protection factor (e.g. SPF 4), it is recommended that you apply a sunscreen that offers high protection (e.g. SPF 20 or higher) immediately afterwards so that the skin can profit from the longer protection period.

A small tip for those who don’t really enjoy being out in the sun:
Self-tanners or tinted day-care products give your skin a soft tan and put it in the holiday mood.

All copy courtesey Maria Galland – check out www.planetpharmacyme.com for more information.

WEANING AND FIRST FOODS

Weaning baby onto solids can be an incredible stressful time for parents; 1 because they want to get it right, and 2.when and how to start with it all.

When baby is young all of their nutritional needs are met with breast milk or baby formula.  Generally speaking most babies will start to show an interest in solid foods from around 5 months and you can notice this if you see your baby looking at you intently when you eat or if they do not seem to be satisfied with just milk.

How to Begin

Most parents start baby on rice cereal of which there are plenty of options in the supermarket.  Sometimes you will have to try several brands before you find the one that your baby likes the best.  Baby Royale have a great range of organic cereals designed to help baby advance through the weaning stage and onto solid foods.  You’ll find smooth and low allergenic first foods like rice cereals to more advanced foods like muesli, which are designed to help baby develop important muscles that are needed in early speech development.

Starting Purees

Once your baby has become used to the cereal you can start introducing other foods like potato, carrots, meat, chicken, fish, various fruits etc.  It is best to let your baby try these foods separately first and once your baby shows no sign of being allergic to anything then you can start to mix the different foods together.  The goal is to keep adding foods so that by the time the baby becomes a toddler, they will be able to join in on regular family meals.  What’s important to remember is that it might take a few attempts just while your baby gets used to eating solids.

Although there is no single “right” way to select baby foods, some parents find that once their baby has tried fruit, they may object to eating vegetables. After all, vegetables are not nearly as sweet. Others swear that their babies do well by alternating fruits and vegetables. Experiment to see what works best for you, but remember, it is important that your baby learns to enjoy a wide selection of foods. Once you have determined that your baby has no food allergies, you can be a bit sneaky in getting them to eat vegetables, if need be. Simply mix a fruit and vegetable together and watch as your previously “choosy” baby gobbles up those veggies!

Homemade or Commercially Prepared?

Starting your baby on pureed meat, vegetables and fruits can be homemade or you can buy commercially prepared foods.   If you’re working sometimes a mix of the two allows a bit more flexibility and pre-prepared foods are ideal if you are out and about during the day.

Either way is fine, but if you make homemade baby food, be sure not to add sugar, salt, or other seasonings. A baby’s digestive system does not tolerate seasonings well, and in any case, it is best to get the baby used to having their wholesome foods served as simply as possible.

Baby Royale produce a great selection of pureed food.  The way we cook and prepare our food ensures maximum taste and texture compared to other more processed methods used by conventional jarred baby food that can often expose foods to high temperatures and lengthy cooking times.

Research has shown that eating a variety of healthy foods and minimizing the intake of processed foods with additives and preservatives can help avoid health concerns later in life such as allergies, obesity and early onset of diabetes.

The Baby Royale fantastic easy-to-use pouches not only improve taste and texture they are also versatile in their use; they can be put in the fridge and chilled, microwaved to serve warm all with the ultimate objective of ensuring your baby has a great tasting healthy meal.

Although weaning can be stressful as you begin to learn what your baby likes and dislikes, it is important is to have fun and don’t worry if they spit out, it’s all part of the process while baby gets used to the next stage of development.

 

 

 

IS IT TIME FOR YOUR ANTI-WRINKLE CREAM TO MOVE ASIDE?

Hyper-pigmentation. Dark spots. Uneven skin tone. Call it what you will, there is little doubt that the body’s own natural pigment, melanin, now plays an increasingly important role in our definition of what makes for a healthy and beautiful complexion. Are you missing out on a hidden gem in anti-aging skin treatments?

Although there are many factors involved in the production of melanin, from acne scarring to hormones during pregnancy, the most important is undoubtedly exposure to the sun. Or to be precise, overexposure to the sun! The damage caused to the skin by UV-rays is well documented, speeding the development of lines and wrinkles and also causing the increased production of melanin. But for many of us, the melanin that protected us from the sun and gave us a healthy, even tan in our twenties has now become our invisible ager!

This is because over time, the consistency of melanin production falters, causing the skin to colour less evenly after sun exposure. Some of the skin cells begin to under-produce melanin whilst others create too much. The effect is a mottled, aged appearance to the skin and amazingly it affects around 1 in 3 women over the age of 30 and 1 in 2 over the age of 40.

The good news is that unlike wrinkles, this visible sign of ageing really CAN be reversed without surgery. And where will you find these products? It’s in the ‘whitening’ ranges offered now by almost every major manufacturer of skincare and beauty products.

Traditionally whitening products were the preserve of Asian consumers seeking fairer skin, whilst Caucasians the world over worshipped the sun in an effort to become darker! Today, safe, effective products are widely available to help any skin type or tone to break down the old melanin patches and prevent the over-secretion that robs you of a clear, even complexion.

Now, La Cure, a new brand of skincare developed specifically for the Middle Eastern market has made a real breakthrough in depigmentation treatment with a powerful but gentle range using a blend of rare antioxidants, potent melanin inhibitors and gentle exfoliators to bring back that youthful, healthy, even complexion.

A visibly younger and fairer skin. Day after day … and there to stay!

The SOLUTION:

Use La Cure evening treatments to speed progress towards your new, clearer skin. Melanin production decreases, spots and freckles fade. With White LAB +, flawless and perfectly translucent skin reappears.

The key active ingredients are obtained from natural sources:

• KOJIC ACID: A natural by-product in the fermentation process of rice for use in the manufacture Japanese rice wine, Kojic acid is a highly potent antioxidant and is an effective inhibitor of melanin production.
• MULBERRY EXTRACT :The extract of the bark and root contains ingredients that further inhibit the formation of melanin.
• VITIS VINIFERA EXTRACT: A soothing emollient oil that also has wonderful antioxidant properties.
• SACILYLIC ACID:  Improves skin thickness, barrier functions and collagen production. It gently exfoliates the skin surface without irritation and is safe to use every day.

Because every woman is genetically unique and reacts differently to UV exposure, La CURE brings specific solutions and offers a full range to suit each woman’s daily skincare routine.

 

It is always important to use a sunscreen within your daily routine – generally after your moisturiser and before you apply make-up.  Firstly cleanse your face to remove the initial surface make-up – the cleanser opens the pores, cleansing the top layer of make-up and grime away and preparing your skin for the toner.  When applied across your face and neck with cotton wool, the toner cleans out the pores and closes them ready for moisturising.  Apply your moisturiser after toning.  If you are applying an anti-aging serum, use this before your moisturiser and then apply your moisturiser as normal.

La CURE skin care products are now exclusively available in the following pharmacy locations. For further information on the range go to www.planetpharmacyme.com

 

 

UAE	Tel
Dubai
Health First Elite Pharmacy	04 4377533
Health First Ghaleelah Pharmacy	04 2693618
Health First Shama Pharmacy	04 4474800
Al Fanar Pharmacy	04 3486120
Health First Scientific Pharmacy	04 3999020
Dehan Pharmacy	04 2287027
Health First Al Ghazal Pharmacy	04 3450888
Sharjah
Mafraq Pharmacy	06 5725313
Masafi Pharmacy	06 5721805
Sands Pharmacy	06 5336128
Ras Al Khaimah
Health First International Pharmacy	07 2282255
Health First Al Manar Pharmacy	07 2274848
Abu Dhabi
Judy Pharmacy	02 6668798
Health First Royal Pharmacy	02 6666427
Health First Elite Pharmacy	02 4494209
Al Sadiq Pharmacy	02 5530036
Al Wathba Pharmacy	02 5831368
New Al Wathba Pharmacy	02 5822829
Fujeirah
Health First Fujeirah Pharmacy	09 2229295
Siji Pharmacy	09 2231540
Safad Pharmacy	09 2447064
Dibba Pharmacy (in Dibba)	09 2444376

 

 

Put Your Health First – Top 10 Common Sense Weight Loss Tips

A weight loss programme is all about common sense and a healthy balanced diet. We want you to lose weight sensibly and keep it off by changing how you think about your diet and health. Here are our top ten tips to help you reach your goal.

Eat Slowly - 

Research has shown that people who are overweight tend to rush their food – savour and enjoy what you eat and take time to chew your food. Macrobiotic practitioners advise chewing each mouthful 30 times as this allows the enzymes in the saliva to start the digestive process.

Stop Eating Before You Feel Full

 – Remember, it takes approximately 20 minutes for the stomach to tell the brain that it is full!

Never Skip Meals

 – When losing weight, it is important to maintain an even blood sugar level to prevent hunger. If you skip a meal you are more likely to give in to a craving

Only Weigh Yourself Weekly

 – Try not to become a slave to the scales, remember weight loss is a long process and your weekly weigh-in will give you a good overall idea of your progress. If you weigh yourself too often you may become disheartened if you don’t drop pounds as quickly as you would like

Use a Smaller Plate

 – The fashion these days, particularly in restaurants is to serve food on a huge plate. While this may look pretty it is bad for dieters as psychologically you won’t feel as if you have eaten enough. At home serve your food on a small plate for a simple way to make you feel fuller

Reduce Your Fizzy Drinks Intake

 – Sweetened fizzy drinks are a source of ‘empty calories’ and do not add to your health or nutrient levels. Moreover the high sugar content and acidity of fizzy drinks contribute to tooth decay and erosion of the enamel of the teeth. Cutting down or avoiding is an excellent way of increasing weight loss

Eat High Fibre Foods

 – High fibre foods are the dieters’ friends as complex carbohydrates release energy slowly and keep you full for longer. Porridge is an excellent breakfast for this reason and if you do have to have a muffin choose a low fat bran muffin for extra energy

Keep Hydrated – Drink Plenty Of Water - 

If possible drink about 6 to 8 glasses of water, or other fluids per day. Water is essential for the healthy functioning of the body and often we can mistake thirst for hunger. Water will also make you feel fuller, if you have a mid-afternoon craving try drinking a big glass of water and see if you are still hungry ten minutes later

Avoid Temptation!

 – When shopping don’t buy snacks and sweets for other members of the family, you will be doing them a favour if you stock up on fruit, nuts and seeds instead

Exercise! - 

Weight loss occurs when more calories are expended than ingested and the most effective way of maximising your weight loss programme is by incorporating regular exercise into your routine