Nutrition & Exercise
Exercise Like Crazy, But Don't Run Away from Insulin
01/28/09
Nutrition & Exercise, Living Well, Treatment Options, Prevention, Disease Basics, General
As you know, there are certain ethnic groups that run a high risk of developing type 2 diabetes. If you belong to one of these noble heritages, you have a lot to celebrate that far surpasses the worries associated with the risk of type 2 diabetes.
Whole Grain Reaffirmed As Effective Diabetes Fighter
01/26/09
Prediabetes and Impaired Glucose Tolerance, Type II Diabetes, Nutrition & Exercise, Living Well, Prevention, General
Whole grains can reduce the risk of diabetes, and that medical notion was upheld in a recent scientific study from a major University. We've known the benefits of whole grains for a few decades. The fiber aids digestion, and helps the digestive system assimilate carbohydrates properly. The germ from whole grains is an abundant source of nutrients like phytochemicals, vitamins, and minerals. A professional nutrition publication authored by a group of professors from Harvard University reinforces how effective whole grains are at reducing the risk of type 2 diabetes.
Burning fat easier, more pleasant exercise
12/17/08
Nutrition & Exercise, Living Well, Treatment Options, Disease Basics, General
- by Matt Nilsen
I have not always been a good exerciser, but now it is a very important part of my life. It helps me thrive. I do a few different activities with an emphasis on swimming and riding a bike. The other day I tried a new kind of exercise bike at my local community recreation center. As I entered my settings for weight and age into the bike's computer, it hit me that I need to pass on a very valuable piece of information to all of our readers. Simply put, exercising to burn fat and lose weight is a lot easier than most other types of exercise.
Exercise, Diet Regulate Blood Glucose
09/23/08
Nutrition & Exercise
What Lies Beneath
08/01/08
Nutrition & Exercise
Molecular Knowledge, Athletics, and Diabetes
06/09/08
Nutrition & Exercise
Change Isn't Always Good
04/17/08
Nutrition & Exercise
By Corie Richter
Hispanics immigrating to the United States who maintain their cultural diet were more likely to have a higher fiber intake and better control of their HDL and LDL cholesterol levels, according to research.
Getting the Proteins in for Diabetes Health
03/29/08
Nutrition & Exercise
By Kate Gato
How do you get enough protein? Doesn't it come from meat, which is also high in fat? There are other excellent sources of protein that are also low in fat. Read this article to learn how to get the healthy protein you need.
Revving the Engine
03/20/08
Nutrition & Exercise
By Eric Devine
Exercise helps you manage your blood sugar levels and keep your heart healthy. You have no intentions of ever entering a bodybuilding competition, nor do you imagine that your bikini-clad physique will turn heads at the beach. While you are not an exercise fanatic, you take care of yourself and know that exercise is a vital component for overall health, but not necessarily a means to a prettily packaged end.
For you, exercise is a catalyst for tighter glucose control. Sweating a few times a week helps you achieve this, but you wonder if you could or need to do more. Is there a reasonable middle ground between obsessive exercise and simply picking up the pace, and are there health-conscious goals you should be moving toward?
Burning the Fat
In order to burn fat you’ve got to increase your target heart rate 60-65 percent. To determine this target, use the Karvonen Formula online at exercise.about.com. It’s best to maintain this heart rate for a minimum of 20 minutes while exercising.
Unfortunately, a short daily walk may not achieve this. However, you don’t have to go to great lengths to succeed. Instead of that short walk, climb stairs or jump rope. You’ll feel the difference within the first few flights or revolutions. Stick with either of these exercises for 20 minutes and you’ve entered that fat-burning threshold. Maintain a regimen of this workout for five days a week, and you’ll see lower glucose levels along with an overall lower resting heart rate, a sure sign of better health and performance.
Cardio Conditioning
Once you’ve mastered the 20 minute burn it’s time to enter the cardio zone and increase the intensity. Our bodies adapt to almost anything. Therefore, routine in exercise becomes the enemy. Increasing the intensity of your workout or switching up your the exercises helps alleviate this problem. While you’re at it, why not burn more fat and condition that heart?
The goal now is to increase your target heart rate 80-85 percent. Maintaining this level for those same 20 minutes will move you into the cardio conditioning threshold. Riding a stationary bike or swimming laps will bring you there. So will interval training, which can include strength training—an excellent way to introduce new variables to avoid the adaptation dilemma. Maintain this type of program for a month and you will see a reduction in weight, increased breathing capacity, a lower resting heart rate a general reduction in insulin need, along with tighter glucose control.
Overall
Find your place on the fitness spectrum and set a goal for achieving the next level. If you’re not yet on the continuum, step on; but take it easy at first. Work into exercise with a goal of fat-burning performance for a solid 30-60 days before moving into cardio conditioning. The quest for better health can be long, but it need not be daunting.
As the saying goes: The fountain of youth is filled with sweat. For us with diabetes, the fountain is not out of reach. To get there just takes more mindful maneuvering.
Are You Mentally Prepared to Lose Weight?
03/13/08
Nutrition & Exercise