If you have ever suffered from sciatica, or lower lumbar problems, you understand the excruciating, sometimes immobilizing pain associated with flare-ups. Often recognizable by an acute pain in your derrière that also radiates down into the lower leg, sciatica can cause muscle weakness, tingling, numbness, and of course, wicked pain. According to the American Association of Neurological Surgeons, more than 65 million Americans that suffer from lower-back pain, such as sciatica, will have a recurrence of the pain within one year. (American Assoc. of Neurological Surgeons, 2000.) Therefore, see......
Kind of reads like a magazine cover, doesn't it? In all seriousness though, there really are some simple steps that will help you achieve a weight loss goal...but you can't do just one and kinda do the other two, or only kinda do all three. Do all three, keep you eye on the ball, and you'll hit a home run. Ready? Here we go... Your Plan 1. Record your food intake daily. Include in your diet a variety of fruits and vegetables at 6-9 servings daily; 2-3 servings of lean protein; 3 servings of dairy; and quality oils. Why? Keeping track of what you eat for a few weeks (I'm not talking forever peo......
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Actually, the question went more like this: "I hate to run. It is hard. Did I already say that I hate it? Yet, you talk about running so much. Why?" There was more, but for the sake of this post, let's just say that this reader's negative feelings about running ran deep (no pun intended). Why am I so hip on running? Well, for one thing, it is hard. I like things that are hard to do. Second, it is "me" time, and often the only time I have for finishing a thought. Four kids...enough said. And finally, (and let's face it, this is important stuff) few physical activities burn as many calories per ......
Maybe you've been on a workout train for some time, diligently going to the gym and happily taking your dose of cardio and weight training, maybe even a few classes too just to challenge yourself. Perhaps you've been on this train, per se, for years, then all of a sudden, you're okay with missing a workout, then two. The idea of going to the gym or out the door for a jog becomes a chore, when it was once something you enjoyed. Have you been there? Are you there now? If so, read on... I think I can help. True, I am a trainer, but at heart, I'm really a fitness buff and have been since college. ......
If you suffer from diabetes, you well know that exercise can and should be a part of the comprehensive treatment of both type I and type II diabetes. However, the potential for complications associated with diabetes often means that exercise is neglected, leading to inactivity. Inactivity, in turn, can further affect the complications of diabetes.
According to the American College of Sports Medicine, relatively healthy persons with diabetes can engage in walking, jogging, cycling, cross-country skiing, and similar forms of aerobic activity for 20-60 minutes on 3-5 days per week, with exercise intensity ranging between 60-90% of max heart rate. Recent research also indicates that regular resistance training may be beneficial for patients with diabetes. Therefore, including both cardiovascular and strength training exercise into a weekly fitness regimen may be beneficial for diabetes sufferers.
It is important to note that the possible glucose-altering effects of exercise make close monitoring of blood sugar before, during, and after exercise very important. Because exercise makes the body more sensitive to the way the body responds to insulin, use of an insulin pump for individuals with type I diabetes is recommended in order to closely monitor blood sugar levels.
Before you begin an exercise program, it is important to get the okay from your physician and/or diabetes specialist. Then, follow these tips to ensure that your exercise sessions are safe and effective.
Immediately before exercising, test your glucose levels, then again during exercise (especially if you are just beginning a new program). You should re-check immediately after your session as well.
If your blood glucose level drops to less than 70 mg/dl or is higher than 250 mg/dl, and you know you have ketones in your urine, do not exercise. If blood glucose is 300 mg/dl or higher (regardless of the presence of ketones), you should not exercise.
If you suffer from diabetes-related foot problems, make sure you were well-cushioned shoes and dry-wicking socks that keep moisture away from your feet.
Be aware that certain conditions associated with diabetes, such as autonomic neuropathy, neuropathy, or retinopathy, it is a good idea to seek your physician’s approval before beginning an exercise program. If you have one of these conditions and your physician gives you the go ahead to exercise, it is important that your trainer or exercise physiologist works closely with your physician, as there will likely me restrictions as to what activities you may participate in.
Know the warning signs of hypoglycemia: trembling or shaking, rapid heart rate, increased sweating, excessive hunger, headache, irritability and mood changes, impaired concentration, mental confusion, and drowsiness. Stop exercising if you experience any symptoms of low blood sugar and test blood glucose to confirm hypoglycemia.
If you are suffering from low blood glucose, eat or drink 10-15 g of simple sugar immediately to restore glucose levels. It is a good idea to keep foods such as raisins, hard candy, crackers, or boxed juice in your gym bag where it can be accessed easily, just in case you need it.
After replenishing your glucose, rest for 10-15 minutes before resuming any activity. This will allow the intestines time to absorb the glucose.
Continue to monitor blood glucose, preferably within 30-40 minutes of resuming exercise, if possible.
After exercise, replenish glucose immediately with complex carbohydrates.
[Sources: ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription, 4th ed, Lippincott Williams & Wilkins, 2001.
Exercise Physiology, 5th ed, McArdle, Katch, and Katch, Lippincott Williams & Wilkins, 2001
IDEA Fitness Journal, Peggy Kraus, MA, “Working with Diabetic Clients,” Nov-Dec 2007]
Who doesn’t like sugar? It’s sweet, and oh so addicting. It provides a quick pick-me-up when you’re in a hurry. It is also one of the biggest reasons you may be having trouble losing weight.
There is an alarming trend among Americans – Did you know we consume 2-3 pounds of sugar consumption per week? It adds inches to your waist and increases your risk of developing diabetes. Hidden in most of the foods you consume, you can easily consume 1 cup of sugar/day without even realizing it. ONE CUP!
Beverages (soda, juice, store bought yogurt smoothies, alcohol, mochas and other sugar-laden coffee drinks)
What is even more alarming is the amount of research linking sugar consumption to an array of diseases. Here is the short list (yes, there is a longer list):
Sugar can…
• suppress the immune system.
• contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children.
• produce a significant rise in triglycerides.
• reduce helpful high density cholesterol (HDLs).
• promote an elevation of harmful cholesterol (LDLs).
• cause hypoglycemia.
• cause kidney damage.
• increase the risk of coronary heart disease.
• interfere with absorption of calcium and magnesium.
• speed the aging process, causing wrinkles and grey hair.
• contribute to weight gain and obesity.
• increase the risk of Crohn’s disease and ulcerative colitis.
• contribute to osteoporosis.
• lead to decreased glucose tolerance.
• cause cardiovascular disease.
• increase systolic blood pressure.
• cause food allergies.
• cause free radical formation in the bloodstream.
• cause toxemia during pregnancy.
• overstress the pancreas, causing damage.
• cause atherosclerosis.
• cause liver cells to divide, increasing the size of the liver.
• increase kidney size and produce pathological changes in the kidney.
• cause depression.
• increase fluid retention.
• cause hormonal imbalance.
• cause hypertension.
• cause headaches, including migraines.
• increase blood platelet adhesiveness which increases risk of blood clots and strokes.
How much sugar is enough?
2-3 teaspoons per day should do it. Even less would be better.
Are you ready to lose a few pounds and improve your overall health? Kick the habit in 7 days! Here’s how:
1. Get in the habit or reading food labels. Note the number of grams of sugar per serving of each food you consume and aim to keep it under 8 grams of sugar per serving or less.
2. Replace snack foods with low-glycemic foods, such as fresh fruit, apples, pears, red grapes, or blueberries. These foods also tend to be high in fiber, which slows digestion down a bit, which helps keep blood sugar levels steady.
3. Add an extra serving of vegetables with your meals in place of one simple starch. Nix white potatoes, french fries, dinner rolls, white bread or refined wheat bread, pasta and white rice and replace them with foods that have a higher nutritional punch (and less sugar). A simple switch: replace white potatoes with sweet potatoes, which are packed with vitamin A and other vital nutrients. Long grain wild rice, quinoa, bulgar, and barley are great substitutes for white rice. If you must have a roll with dinner, choose one made with 100% whole wheat.
4. Eliminate sweetened beverages, such as juice, pop, sweetened coffee/tea. Watch alcohol intake — it has sugar too!
5. Keep a food journal. Logging your daily food intake will shed light on problem foods that you eat every day without really thinking about it.
It will take one to two weeks for you to get used to having less sugar in your diet. At first you may miss the sweet flavor of your favorite foods. Be patient. You’ll soon notice that your taste buds will change. Foods you once thought were bland will taste more sweet than ever. A sweet red pepper, for example, will taste even sweeter. Learn to savor the flavors that naturally accompany fresh produce – - these are nature’s sweet treats.
Need more help getting the sugar out of your diet?
Try reading, “Get the Sugar Out: 501 Simple Ways to Cut the Sugar Out of Any Diet,” by Ann Louise Gittleman, PhD.
I just finished reading a really interesting article in the WSJ about type-1 diabetics and participation in high intensity sports. I know – it seems risky, but even as a trainer, I’ve known that such feats were possible with the right training and medical support. In fact, Kris Freeman, an Olympic cross-country skier at the games in Vancouver, was doing a great job while competing – until his sugar plummeted. Still, to see that someone with type-1 diabetes can compete at this level is truly amazing, and inspiring. Obviously, athletes of this caliber train very, very hard, which makes it all the more important to monitor insulin levels while training. Check out the article for the whole story if you wish.
Below I’ve listed some tips for diabetics engaging in physical activity. Obviously, if you choose to train at higher intensities, it is important to get clearance from your physician, and to also work closely with a conditioning coach who has experience working with athletes who have diabetes.
Immediately before exercising, test your glucose levels, then again during exercise (especially if you are just beginning a new program). You should re-check immediately after your session as well.
If your blood glucose level drops to less than 70 mg/dl or is higher than 250 mg/dl, and you know you have ketones in your urine, do not exercise. If blood glucose is 300 mg/dl or higher (regardless of the presence of ketones), you should not exercise.
If you suffer from diabetes-related foot problems, make sure you were well-cushioned shoes and dry-wicking socks that keep moisture away from your feet.
Be aware that certain conditions associated with diabetes, such as autonomic neuropathy, neuropathy, or retinopathy, it is a good idea to seek your physician’s approval before beginning an exercise program. If you have one of these conditions and your physician gives you the go ahead to exercise, it is important that your trainer or exercise physiologist works closely with your physician, as there will likely me restrictions as to what activities you may participate in.
Know the warning signs of hypoglycemia; trembling or shaking, rapid heart rate, increased sweating, excessive hunger, headache, irritability and mood changes, impaired concentration, mental confusion, and drowsiness. Stop exercising if you experience any symptoms of low blood sugar and test blood glucose to confirm hypoglycemia.
If you are suffering from low blood glucose, eat or drink 10-15 g of simple sugar immediately to restore glucose levels. It is a good idea to keep foods such as raisins, hard candy, crackers, or boxed juice in your gym bag where it can be accessed easily, just in case you need it.
After replenishing your glucose, rest for 10-15 minutes before resuming any activity. This will allow the intestines time to absorb the glucose.
Continue to monitor blood glucose, preferably within 30-40 minutes of resuming exercise, if possible.
After exercise, replenish glucose immediately with complex carbohydrates.
[Sources:
ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription, 4th ed, Lippincott Williams & Wilkins, 2001.
Exercise Physiology, 5th ed, McArdle, Katch, and Katch, Lippincott Williams & Wilkins, 2001
IDEA Fitness Journal, Peggy Kraus, MA, “Working with Diabetic Clients,” Nov-Dec 2007]
According to the latest report from the CDC, roughly 8% of our country’s population has diabetes – an increase of about 3 million over a two year span. The good news: the percentage of people unaware they have diabetes fell by 5%. Read the full story…
