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Starting your own Exercise Program

Thursday, May 29, 2008

If a person with diabetes is not exercising, a good way to start is to get 10 to 15 minutes of physical activity in three sessions during the day and build up to at least 30 minutes per session per day.

Walking is certainly a great exercise and requires little equipment or preparation. To control diabetes, the ideal is to walk three to five miles, five to seven days a week. Gardening is also a great exercise because it exposes you to sunlight and fresh air. By gardening, I don't mean just the casual pulling up of weeds, but the vigorous digging, hoeing, shoveling, kneeling, squatting, and stretching involved in maintaining or starting a garden.

What about people with diabetes who have trouble walking? An upper-arm exercise program can allow a person to engage in aerobic exercise without brisk walking.

The Best Time To Exercise

Finding the right time of day is important. You need to consider your eating and medication to avoid exercise-related low blood sugars (hypoglycemia). Ideally, periodically check your blood sugar right before and after you exercise. Write down what you ate that day and what times you took your diabetes medications. If you don't take any medications, it is very unlikely that exercise will cause your blood sugars to drop too low.

When exercising, always keep a sugary substance or beverage with you in case you start to feel lightheaded. Exercise and a healthy diet can help you manage your diabetes and prevent its associated complications such as heart attack, stroke, blindness, dialysis, and limb amputation.

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Posted by Tuan Rumah at 8:07 PM 0 comments  
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Healthy Weight Loss: Shed One Pound Per Week

Wednesday, May 21, 2008

If you're working on losing weight, slow and steady wins the race. Losing about one pound, and no more than two pounds, a week is the best way to shed the weight and keep it off. A combination of a healthy diet and regular exercise is the best way to get there. Does that sound familiar?

Since one pound of body fat is equal to about 3,500 calories, you need to focus on eliminating 500 calories a day (500 calories x 7 days = 3,500 calories). Please don't think I mean you should starve yourself and skip eating. Instead do a combination of eating healthier, nutrient dense foods and exercising to burn those 500 calories per day.

Include 30 minutes of cardio, which can burn 250 calories, and for the rest, adjust your diet so you are consuming 250 fewer calories. You can do this by including whole grains instead of refined carbs, healthy sources of lean protein instead of ones high in saturated fat, and lots of fresh fruits and veggies.

Choose foods that are low in calories and high in fiber, since they'll fill you up, and give you energy to work out without feeling famished. Generally foods that are high in sugar and fat are also higher in calories, so try to limit these foods as well. If you can do this for 7 days, you'll burn one pound a week.

Fit's Tips: Losing more than two pounds a week isn't recommended since it may mean that you're losing water weight or muscle instead of fat. So stick to one to two pounds per week.

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Posted by Tuan Rumah at 7:40 PM 6 comments  
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Halle Berry post pregnancy workout

Monday, May 19, 2008

Hollywood actress Halle Berry has revealed a glamorous figure just months after giving birth to her first child. People magazine has revealed the secrets of the 41-year-old's post-pregnancy workout with trainer Ramona Braganza.

The session include three cardio segments - on the elliptical, as well as kickboxing and then a stairs or hill climb - then she also does a strength-training routine that includes abdominal work and leg exercises.

In addition to working out, Berry reportedly drinks lots of water and eats plenty of vegetables, complex carbohydrates and lean proteins. Baby Nahla Ariela Aubry was born on March 16th and is the first child of both Berry and her model boyfriend Gabriel Aubry.

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Posted by Tuan Rumah at 12:39 AM 0 comments  
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Nutrition mythbusters for better fitness and health

Friday, May 9, 2008

Myth #1: "Eating carbohydrates causes weight gain."

Fiction. Excess calories and inactivity cause weight gain – not carbohydrates. Bread and pasta have gotten a bad rap in many fad diets, but calories from carbohydrates are no more fattening than calories from other sources. The truth is carbohydrates provide our bodies with quick energy and are a vital part of a healthy diet. If your goal is losing weight, don't avoid carbohydrates. Instead, select 100 percent whole grain bread, pasta, and crackers for added fiber and health heart benefits.

Myth #2: "Dairy foods are fattening."

Fiction. An eight ounce glass of skim milk has only 80 calories and zero grams of fat. That’s less than a soda or a juice drink. Low fat and fat free milk, yogurt and cheese are just as nutritious as dairy foods made from whole milk, just lower in fat and calories. In fact, dairy is doctor recommended. Children and adults need three servings each day because of its unique combination of calcium and eight other vitamins and minerals. Additionally, research shows that dairy foods, as part of a healthy diet, may help reduce the risk of osteoporosis, high blood pressure, diabetes and obesity.

Myth #3: “Fresh fruits and vegetables are healthier than frozen or canned.”

Both. It is a fact that just-picked vegetables and fruits have more vitamins and minerals than frozen or canned if you eat them right away. However, it's fiction that frozen and canned vegetables are not healthy choices. Since lycopene, which is essential for eye health, is better absorbed in the body after it is processed, canned tomatoes, corn and carrots are sometimes better choices.

Myth #4: "Taking vitamin and mineral supplements is just as effective as maintaining a healthy diet."

Fiction. You can’t beat the vitamins and minerals that come from foods. Nature's disease fighting foods such as citrus fruits, dark green leafy vegetables, whole grain breads and low-fat milk, cheese and yogurt are packed with vitamins and minerals that can't be matched with a synthetic pill.

When it comes to nutrition myths, it’s important to remember that nutrient-rich foods, such as brightly colored fruits and vegetables, low fat milk, cheese and yogurt, lean meats and whole grains are always the best choice for a healthy diet. Forget food folklore and remember that almost any food can fit into a healthy diet as long as it’s portioned properly.

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Posted by Tuan Rumah at 8:27 AM 0 comments  
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