Summer is here (from where I'm sitting -- in 90-plus degree temps -- it's Definitely here!), which means that it's beach season again. And while it's cool to float around the pool in an inner tube, looking like you ate one might not be the look you're going for this year. What's more, it's certainly not a healthy look, for an excess of abdominal fat can greatly raise a person's risk of developing type 2 diabetes. So, if this whole enlarged waist issue happens to be one to which you can relate, I've outlined some easy and healthy ways to help make this summer your healthiest ever.

1 - Cut Back on the Carbs. For people with type 2 diabetes, this is nothing new. The key, as you likely know, is to avoid refined carbs (pasta, white rice, candy, etc.) like the plague, as they will spike your insulin levels, leading to the storage of more fat. Stick to slower-digesting carb sources like vegetables and whole grains.

2 - Reduce Your Caloric Intake. This pretty basic tenet is one that people, for some reason or another, tend to be the worst at adhering to. For best results, try cutting about 20% of your normal caloric intake. This way, you don't run the risk of catabolizing muscle, too, by restricting your diet to too few calories. If you don't know how many calories you're currently consuming, start checking nutritional labels today. Or, you can visit www.fitday.com for a complete listing of how many calories are in some of your favorite foods. Then, once you've established how many calories you're currently eating, take that number and reduce it by 20%.

3 - Trim the Fat. Remember, fat is not always a bad thing. But, it's also important to bear in mind that for each gram of fat you consume, you're taking in 9 calories. So, without going too crazy, you may want to try cutting back your fat consumption by one-third. The best way to do this is to try low-fat versions of foods (providing they haven't upped the carb/sugar content to make up for the flavor void), eat leaner choices of meat and poultry, and skip a yoke now and again with your eggs. Be this all as it may, do not go as far as to neglect your body of the healthy fats found in fish, avocados, nuts, and olive oil.

4 - Go Pro. To make up for the small caloric deficit left by cutting back on fat and carbs, try eating a bit more protein. Because protein is relatively slow-digesting, it requires your body to burn more calories for it to be processed, thereby amping up your metabolic rate. Also, protein helps curb hunger by increasing certain peptide levels, which signal your brain that you are satiated.

5 - Eat More. Seems counterintuitive, doesn't it? The key is to make sure that you are eating small meals throughout the day. Gone are the days when three squares is the norm (that is, unless you're in prison). Most people by now are hip to the concept that eating five to six small meals at regularly scheduled times of the day is the best way to rev up your metabolism and burn more calories. This isn't to say that you have to eat like a bird all day. Breakfast and dinner, in particular, can still be larger in portion size (lunch can be sizeable, as well). But, you don't want to starve yourself in between those meal times. This is where the other small meals come into play. As a result, you won't end up gorging a few Big Macs for dinner because you're level of hunger won't necessitate such indulgence. Instead, you might opt for a small piece of fish or chicken and a side of vegetables.

I'm not a dietitian, nor have I ever played one on TV, so you may want to consult with a professional before making some or all of the above dietary changes. Still, in my personal opinion -- and based on years of experience with health and fitness -- I can say with confidence that these are healthy and effective ways to help deflate that inner tube of yours.

What is the purpose of body fat? We all have it, some of us a little more than others. As we grow older, some of our diets fall out of balance with our energy needs causing our white fat cells to become swollen.

White fat cells secrete leptin, adiponectin and resistin. Leptin and adiponectin work together in suppressing appetite. Resistin is the newest discovered - and has been found to participate in the inflammatory response and resistence to insulin. It also triggers an immune response to irritation, so it may be the fat cells attempt to shut your piehole because we're not gonna take it. As the white fat cells take on excessive calories they begin swelling, resulting in an inflammatory response.

Inflammation, by definition, is a protective attempt to remove the injurious stimuli (excess calories) and initiate the healing process. As the fat cells dispatch hormones signaling inflammation - one could hypothesize that Type 2 diabetes is a response to an imbalanced diet - calories in versus calories out. So what do our white fat cells do for us? They are designed to store energy for use in times of need. When your body is sending out DEFCON signals of inflammation - I'd say that is a time of need, indeed. Would inducing ketosis till the swelling goes down help?

Looking through a back-issue of Men's Health, I came across an interesting sidebar about the importance of scrutinizing nutritional labels on food. The gist of the small article was that, in most cases, people have a tendency to forget about serving size. For people with diabetes, this is of even greater importance, for a miscalculation can easily lead to a pretty wild swing in blood sugars.

Based on FDA standards, food manufacturers are required to provide calorie content and other nutritional information (e.g. Carbs, Protein, Fat, Sodium, etc.) for serving size on their labels, not the total amount in the package. So, it's very easy to not realize that you may be eating upwards as three or four times as many calories, carbs, etc. than you believe you are.

Here's a breakdown of the four foods highlighted in the issue of Men's Health. Granted, none are healthy in the first place, but you'll see that eating the product in its entirety is even worse than you may have thought.

KING-SIZE SNICKERS BAR: 170 serving size calories listed on label. 510 calories in entire bar.

20-OUNCE BOTTLE OF COCA-COLA: 100 serving size calories listed on label. 250 calories in entire bottle.

3.75-OUNCE BAG OF CHEX MIX: 130 serving size calories listed on label. 455 calories in entire package.

4-PACK KEEBLER SOFT BATCH COOKIES: 80 serving size calories listed on label. 320 calories in entire package.

Again, these foods are not exactly staples of a healthy diet to begin with, but the point is illustrated nonetheless. The same serving size issue applies for foods that people generally consider to be healthy, as well, so a serving size review is still warranted.

A new survey reveals that most people prefer to treat diabetes by changing their diets, rather than using medicines.

According to a survey of 1,022 adults (515 women and 507 men), 69% of Americans would prefer to try a dietary approach, whereas only 21% preferred treating diabetes with medicines. The survey reinforces results from clinical research on diabetes, which has consistently found that people with diabetes adapt well to low-fat vegetarian diets and gain important health benefits. A dietary approach to diabetes based on scientific research shows that a low-fat vegan diet can lower high blood sugar levels three times more effectively than oral medications.

Among the results: women are even more likely than men to prefer food changes over pills. People with more education and higher incomes were especially likely to favor a diet approach. For the financially savvy - this makes a lot of sense. You MUST buy food. You might as well buy healthier foods and curtail your Rx costs. Furthermore, Americans aged 45 to 64 were more enthusiastic about diet changes, compared with older Americans. I'll bet it's the convenience factor. A little less medication, a little more supper, please. The most pill-happy generation was the 18- to 24-year-olds. Don't look at me like that - I'm 28 and favor the flavor over medication, any day. Bon appetit!

Having been in the fitness game for quite some time now, I've seen and heard just about every claim (mostly false) possible by supplement manufacturers. "Lose 10 pounds in a week," "Gain 20 pounds of lean muscle," "Grow a curly mustache like former Milwaukee Brewers relief pitcher Rollie Fingers." Okay, perhaps I made up the last one, but it truly wouldn't surprise me if I saw a product on the shelf that claimed to do that very thing.

The craziest thing about the vast majority of these snake oils -- beside the fact that most of them don't work -- is how exorbitantly they are priced. But, what if I told you that there may be a product out there that can prevent our bodies from absorbing some of the calories and carbohydrates that we consume during a meal? And, what if I told you that you may very well already have it sitting in your kitchen cabinet? Still interested? Then read on.

Time for the unveiling of this super-product. Are you ready? Are you sure? Okay, here it is: Tea. Kind of anticlimactic, I know, but that doesn't take away from the apparent absorbent properties that black, green, and mulberry teas seem to possess. Research published in the American Journal of Clinical Nutrition suggests that drinking tea with a meal may cause your body to not absorb as much as 25 percent of the calories from that meal. While more studies on this fascinating discovery still need to be done, in the meantime it brings to bear the countless boxes of Earl Gray you have hidden in the back of your cabinets. And just in case the 25 percent absorption of calories didn't seem all that impressive to you, know that you could lose as much as 16 to 18 pound in year by reducing your caloric intake by this much.

Omega-3 fatty acids and phytonutrients are good for you. Really, really good for you and it's a proven fact! Well, at least according to researchers Keith Block from the Block Center for Integrative Cancer Treatment (IL) and David Katz from the Yale Prevention Research Centers (CT). Block and Katz say that a diet rich in these nutrients reduces the risk of cancer, heart disease and diabetes.

Their reasoning works like this: many of the foods Americans consume include a lot of fats, refined flours and sugars. High in calories, yes, but also not very nutritious. Katz and Block say such foods increase inflammation in the body and contribute to debilitating weight loss, unintentionally help along the progress of diseases you're trying to fight. In a nutshell, they're saying conventional American ways of eating essentially starve the patient's body of the nutrients it needs to fight disease.