Archive for the 'Wellness' Category
Up to 80 percent of those with diabetes go on to develop heart and blood-vessel diseases. Because of this strong link with heart disease, it’s important for those with diabetes to take extra steps to protect their health. If you already have diabetes, you can delay the progression of the disease.
You can prevent or slow the development of heart, blood vessel, and other complications by following a heart-healthy lifestyle and by knowing what type of foods to consume, in particular, the correct percentages of carbohydrates, protein, and fats. I recommend the eDiets Living with Diabetes Meal Plan program which is offering a get one FREE week
of meals with your first eDiets order. Here is the following list of diabetes-specific steps to take:
- Check with your doctor about physical activities that are best for you.
- Eat your meals and snacks at around the same times each day.
- Take your diabetes medicine at the same times each day.
- Check your blood sugar every day. Each time you check your blood sugar, write the number in your record book.
- Call your doctor is your numbers are too high or too low for 2 to 3 days.
- Check your feet every day for cuts, blisters, sores, swelling, redness, or sore toenails.
- Take any prescribed medication for other conditions, such as coronary heart disease.
- Check with your doctor about taking aspirin each day if you have heart disease.
- Brush and floss your teeth and gums every day.
In order to promote the awareness of diabetes, the America’s Diabetes Superstore.com is offering a free glucose monitor. Click here to receive a Free Glucose Monitor.
. Also, you can recieve a Free Diabetes Self Management Subscription from American Diabetes Wholesale, to help promote the awareness of this disease.
Visual images can be powerful tools in helping you reach your goals. There are lots of creative ways to use this motivation technique, such as posting an image of your goal where you’ll see it most, in your car visor, on a bathroom mirror, or on the refrigerator. Visual images can also help you reach your fat loss goals. Create a chart to measure your progress, display before and after pictures, or get a brochure of the vacation destination you’ll visit after you reach your goal. These are all good ways to constantly remind yourself of the commitment you’ve made.
Start with a Long-Term Goal. Picture the effect it will have, how your life will be different, what you would be able to do differently. Think of the strategy you’ll use and who can help you. This is your blueprint. Before you do anything else, write that goal down. Memory studies indicate that the brain forgets 80% of detail within 24 hours and 99% within two weeks. Writing it down keeps the goal fresh and clear in your mind.
Next, create a timeline. This begins with a target date, which you’ve probably already set. Now you have Point A and Point B; what are the steps along the way that’ll take you from one to the other? Think of a series of Medium-Term Milestones you can use to keep momentum high and the path straight. Milestones can also be achievements that have nothing to do with the scale. Maybe sign up for a bootcamp that you wouldn’t have been able to do last year.
Finally, plan out the Short-Term Actions that will get you to your first Milestones. These are your daily and weekly nutrition and fitness goals. This is how doing just a little bit every day can help you reach even your biggest goal. By doing these Actions, you stay on track and a permanent, healthier lifestyle is just a matter of time.
Realistic: Start off with a goal that isn’t too ambitious, so you can sooner experience the thrills of success. Build toward grander goals to keep your motivation high.
Specific: Make sure it can be measured and tracked.
Clear Thought: Find a photo depicting or symbolizing what you want. The clearer the point of the whole thing is, the easier it is to stay focused.
Valuable: Remind yourself why you want to succeed in the first place.
Timely: What do you wish for? This is the goal that will hold your attention the most. There’s no reason our wishes can’t become our goals.
Reward: Every little bit of positive reinforcement helps.
Trying to save money, food companies introduced high fructose corn syrup into the food market in the 1970s. Sweetening manufactured foods this way is profitable, because it is less expensive and much sweeter than sugar, yet easy to transport because of its liquid state. Today high fructose corn syrup is found in a variety of foods from soda pop to ketchup, fruit drinks to salad dressings, cereals, breads, flavored yogurt, and sauces.
High fructose corn syrup became popular as a sweetener in the 1980′s when improvements in its manufacturing made it cheaper than cane or beet sugar. While there are potential health consequences to the over-consumption of any type of sweetener, high fructose corn syrup carries additional risks because of its high fructose content and the way it is metabolized in the body.
While the consumption of table sugar triggers the secretion of insulin and leptin, which signal your body that you are full, High fructose corn syrup does not. Consumption of foods containing high fructose corn syrup could contribute to increased caloric intake and weight gain.
Consumption of high fructose corn syrup can elevate triglyceride levels, which can increase the risk of heart disease.
High fructose corn syrup can upset the magnesium, copper, chromium, and zinc levels in the body, which could lead to deficiency diseases like bone loss. In 2001, the average person consumed 62.6 pounds of high-fructose corn syrup. In the U.S., the average person consumes more high fructose corn syrup than sugar.
What is Fructose?
Fructose, a monosaccharide, is sometimes called “fruit sugar” because it is naturally found in fruits. Fructose is also found in honey, and is a component of table sugar (sucrose), which is a disaccharide composed of fructose and glucose.
When we eat most carbohydrate foods, the blood sugar level increases and insulin is secreted to transport the sugar into the body’s cells. Besides helping to transport blood sugar, insulin also triggers the release of a hormone called leptin. Leptin helps control hunger by signaling the brain that the body is full and therefore to stop eating.
The interesting fact about fructose is that it is metabolized in a totally different way than other carbohydrates. It does not stimulate or require insulin for transportation to the cells. Since there is no need for insulin release, there is also no secretion of leptin. Therefore the feeling of satiety is altered, you continue to eat and possible overeat.
Is Fructose the Enemy?
Fructose should not be eliminated from your diet. It is primarily found in fruits, which provide a wealth of nutritional benefits to the body. Fructose found in fruits is fine! However, are we setting up our bodies for damage by constantly feeding it foods that have been filled with sucrose (fructose and glucose) and heavily loaded with high fructose corn syrup, which is approximately one-half fructose?
What the Research Says:
A few studies have demonstrated that participants who consumed soda sweetened with high fructose corn syrup did not reduce their total caloric intake to compensate for excess calories consumed as high fructose corn syrup (compared to subjects who drank artificially sweetened soda). The data suggests that high fructose corn syrup does not provide the body with a sense of fullness. This may cause an increase in excess calorie intake, leading to weight gain.
A recent study conducted by the University of Cincinnati provided additional information. Mice freely consumed either water, fructose-sweetened water, or soft drinks. The researchers found increased body fat in the mice that drank the fructose-sweetened water and soft drinks—even though these animals decreased the amount of calories they ate from solid foods.
Whenever possible, avoid food products that contain high fructose corn syrup and refined table sugar. This is not a magical cure for weight loss, but the preliminary research indicates that it may play a role. These foods often have very little—if any—nutritional value.
Take inventory of your refrigerator, freezer, and pantry.
Here are some tips:
- Start reading the fool labels
- If high fructose corn syrup is one of the main ingredients (which are listed in descending order on the food label), scratch it off your grocery list—permanently
- Try to limit foods that have “sugar” as one of the first ingredients
- Start shopping around the perimeter of your grocery store; this is where you will find the foods in their natural, unprocessed state
- Fill your grocery cart with low fat dairy products, fresh fruits and vegetables, lean meats, eggs, beans, peas, lentils, nuts, seeds, whole grains, cereals and breads
Please refer to my Fitness Products – Deals and Fitness Products – Store for your savings on all things fitness.
A home gym adds convenience and privacy to your workouts. When you exercise at home, you save time, money, and the rush hour headaches (on the road and in line for the elliptical). Although you might be cautious due to budget and space limitations in your house, building a home gym isn’t as impractical as you might think. After all, gym memberships can occupy a large portion of your budget at several hundred dollars per year, and many aren’t family friendly either. Your gym can be as simple or complex as you want. Here is my top recommendation for a home-gym from Bowflex Xtreme XTLU. Consider the following pieces of equipment:
Dumbbells will help you start a strength training routine. These are often made of metal, but can also be covered with a rubber material to keep them from slipping out of your hands. Expect to pay $15-$20 for a pair of 5-pound weights. Prices will increase as the weight goes up.
A great suggestion I can give on these would be the Bowflex SelectTech Dumbbells! are huge space savers and on sale!
Resistance bands are great because they are compact, portable, and allow for a wide range of motion. Resistance bands or also known as Thera-Bands come in three or four different levels of resistance and usually run around $15 for one band. These can be used pretty much any way that a dumbbell can be used, so if you are in a budget crunch, these might be the better option. Plus, they’re great for kids, most of whom are able to lift light resistance but shouldn’t lift heavy weights, and the tubes themselves are pretty indestructible. I found them here at Amazon
A Stability (Swiss, Balance, Physio) ball, no matter which name it goes by, is simply an over-sized inflatable ball. These are extremely versatile. You can sit, lie, and balance on them during almost any exercise, rather than investing in an exercise bench. Plus, this unstable surface targets your core muscles and improves your balance and coordination. The balls come in different sizes (based on your height and weight), and a rainbow of colors, and cost around $25 apiece. Another great choice for kids! Take a look here at these Stability Balls!
An Exercise mat will allow you to stretch comfortably, cushion your body during floor exercises (from crunches to modified pushups), and prevent slipping while lifting weights. Plus, they can roll up out of the way for storage if your space is limited. For about $20 you can get a sticky mat (for Pilates and yoga), which is thin–but better than a hard floor. The price goes up for larger and thicker mats. Here are some great Pilates and Yoga Mats
Workout DVDs can be great for the whole family, no matter what your goals. There are many workouts made specifically for men, children, pregnant or postpartum women, and even families. It’s always better to have variety, so that way to you don’t easily bore or get distracted. Here are some great Workout DVDs
Please refer to my Fitness Products – Deals and Fitness Products- Store for your savings on all things fitness.
If you think your child is overweight, check with your doctor first. She can help you evaluate your child’s weight and develop an action plan for weight-management. Your doctor may refer your child to see a dietitian who can help your child meet their nutrition goals. Typically, professionals will recommend one of three weight management options:
- Slow down the rate that your child is gaining weight
- Stop your child from gaining weight (maintain weight)
- Lose excess weight
When children are involved, any weight loss program should be monitored by professionals, such as your doctor and dietitian. When changing your family’s lifestyle to emphasize healthy, long-term lifestyle changes, be sure to avoid:
- Fad diets and quick fixes–these usually result in unsafe, short-term weight loss
- Programs designed for adults–most commercial programs are not appropriate for children
- Weight loss camps and clinics–even though these are marketed to children, they often promise unrealistic results
As a parent just set the right example in the very beginning. Teach your child about healthy eating, importance of exercise, and social involvement. Learning these fundamentals early life will have a major impact on your child’s future! Set the right tone and you will never have to worry about your child’s embarrassment or having any social disorders.
- Fish: Fatty fish like salmon, tilapia, and cod are rich in omega-3 fatty acids. And that’s a good thing, because our bodies cannot produce those essential lipids naturally. By adding omega-3s to your diet, though, you can bolster your skin barrier – that is, the layer of lipids that holds onto moisture and keeps irritants out.
There is even evidence that the skin-strengthening effects of omega-3s can improve chronic skin conditions like rosacea and atopic dermatitis, but more research is necessary to confirm that link.
Furthermore, many types of fish (like, once again, salmon and cod) are rich in vitamin D – as dermatologists increasingly emphasize sun avoidance, we also need to emphasize the importance of finding other sources of this vitamin, which is produced during sun exposure.
Don’t eat fish? Many eggs are now fortified with omega-3 fatty acids, and plant sources include flax seed and flax seed oil, walnuts, pecans, and hazelnuts. And a daily vitamin D supplement is a good idea for vegans and meat-eaters alike.
- Green Tea: It’s inexpensive, easy to add to your routine, and one of the best-researched and most powerful antioxidants around. That’s why green tea is my go-to antioxidant: I drink at least three cups a day to fight aging and inflammation. Some studies even suggest that the antioxidants in green tea reduce one’s risk of skin cancer. So put down that soda and start drinking your way to healthier skin!
- Broccoli: Rich in vitamins A, C, and K (among many other nutrients), this veggie does more than its fair share of nutritional work. Vitamin A decreases oil production, vitamin C is a powerful antioxidant, and vitamin K can help prevent bruises. So whatever ails you, this green wonderfood might be just what the doctor ordered.
- Safflower or Sunflower Oil: Omega-3s get a lot more talk, but omega-6 fatty acids – like the linoleic acid in these two oils – are also important for healthy skin. Like omega-3s, they help prevent dry skin and inflammation; they’re also essential for the formation of prostaglandins, hormones that keep all the cells of the body functioning well.
While many diets are actually quite high in omega-6s – sometimes even too high – the key is to get the good ones and not unhealthy versions, like hydrogenated oils. So try sautéing your salmon or broccoli in a little safflower or sunflower oil and double those skin-soothing benefits!
- Almonds: When it comes to boosting skin’s defenses against aging, inflammation, and even skin cancer, antioxidants are so important that I’m going to add another to my list: A handful of almonds every day boosts your levels of vitamin E, one of the most important antioxidants for skin health. Studies also suggest that consuming vitamin E orally can increase the levels of this moisturizing vitamin on your skin’s surface – great news for anyone prone to dry skin.
You stayed up late last night to finish a project, woke up groggy only to realize that you’d slept through the alarm clock, skipped breakfast, then almost fell asleep in the middle of an important morning meeting. It’s now mid-afternoon and, as you’re having yet another cup of coffee to stifle yet another yawn, you realize you’re seemingly sleep walking through your days.
You’re not the only one. Nightly sleep for the average American has dropped from 10 hours (before the invention of the light bulb) to 6.9 hours, with a third of adults now getting even less than that! In fact, nearly half of all adults admit they sleep less so they can work (or play) more, according to the National Sleep Foundation (NSF). Although most experts agree that the average adult needs eight hours, most of us have burned our candle at both ends.
But how do you get off this “sleep deficit” merry-go-round? It’s easy to say, “get more sleep” but what if you’re simply spending frustrating hours tossing and turning, and having trouble finding deep slumber?
First, it’s important to be aware that sleep is not a passive activity. Healthy sleep is every bit as valuable to your overall well-being as exercise and good nutrition. Research shows that a lack of deep sleep (as opposed to irregular or fragmented sleep) undermines the body’s ability to fight off disease. Perpetual sleepiness can reduce the quality and quantity of your work by a third, according to the NSF. In fact, if you’re sleep-deprived you’re likely to have higher concentrations of sugar in your blood, which could contribute to development of a pre-diabetic condition.
If you’re having major problems in your sleep life, you probably should consult a doctor. But for most of us who are having trouble sleeping, there’s a simple cure: exercise. Working out regularly has been shown to reduce episodes of insomnia. What’s more, it promotes improved sleep quality by producing smoother, more regular transitions between the cycles and phases of sleep.
Moderate exercise lasting 20 to 30 minutes three or four times a week generally results in better sleep and more energy. You may have to find your own exercise rhythm-– some people can exercise any time, while others do better if they work out in the morning or afternoon, not near bedtime. But, vigorous exercise during the day and mild exercise before bedtime will not only help you fall asleep and stay asleep more easily, but will increase the amount of time you spend in deepest sleep phase (Stage 4 sleep).
In fact, in a study on sleep patterns of adults aged 55 to 75 who were sedentary and troubled by insomnia, exercise was shown to play a key role. Researchers at Stanford University School of Medicine asked these adults to exercise 20 to 30 minutes every other day in the afternoon by walking, engaging in low-impact aerobics, and riding a stationary bicycle. The result? Time required to fall asleep was reduced by half, and total sleep time increased by almost one hour.
Exercise offers many other mental benefits such as:
- Reduces stress by helping to dissipate the lactic acid that accumulates in your blood
- Sharpens your brain by increasing the amount of oxygen available
- Eases built-up muscular tension
- Strengthens and stimulates your heart and lungs
- Stimulates your nervous system
- Increases your production of endorphins— those little substances which create a sense of well-being and increase your body’s resistance to pain
- Stimulates release of epinephrine, a hormone that creates a sense of happiness and excitement
- Increases deep sleep, as the brain compensates for physical stress
