Inspirational and Self Help Blog with a Save the World Complex...
“Eventually, there comes a point in every life where you can no longer ignore the enormous and expanding gap between the life you could be living and the life you’ve settled for…. Every day of your life that you’re not actively engaged in staying fit, eating well, and strengthening your body the gap grows.” – Shawn Phillips, Strength for Life (page 10)
You can read my review of Strength for Life here.
by Maggie Hammond
Exercise, as everyone knows, is an important part of living a healthy lifestyle, but it can be tricky to get right when you are living with diabetes.
Living with diabetes doesn’t mean you should sacrifice a love of staying active and healthy. It is perfectly achievable to have diabetes and still go to the gym regularly and be proud of your progress and your body.
Exercising with diabetes just requires a few more precautions than usual.
You would normally monitor your blood sugar or glucose levels before and after eating meals, but it is also crucial to measure them when you exercise. You should measure your glucose levels before, during and after you exercise using continuous glucose monitoring to get an accurate level.
Exercise and activity can lower your blood sugar levels. It’s essential that you monitor yours to avoid them getting too low.
For those that are living with diabetes, they are more susceptible to cardiovascular diseases, especially those with Type 2 who generally have higher cholesterol and higher blood pressure. Aerobic exercises, also known as cardiovascular exercises, are great for improving heart health and fitness.
There are various types of aerobic exercises you can do, so you can take your pick of what you like from these and more:
Even walking is a fantastic form of aerobic exercise. Choosing to walk to and from work instead of driving can greatly improve your cardiovascular health.
While exercising, you should make sure you have water available and that you drink it at regular intervals. Vigorous exercise can cause dehydration, and in turn, dehydration can lower blood sugar levels. If your blood sugar level is generally low, you should also have a snack before you start exercising to get them back up.
Your doctor will know what is the best solution for you when it comes to exercise for your particular diabetes. Your doctor can help you to devise an exercise plan for you to stick to and that will consider your diabetes status.
It is recommended that most adults should do 30 minutes of exercise most days of the week, but your doctor may advise you to act differently depending on your current health and activity.
You should adjust your medicinal plan when you want to exercise. This means looking at when you take your insulin and what your dosage is. Your doctor will be able to advise you if and how you should make these changes, whether you should wait until after you have finished your workout or reduce your dosage of insulin before you exercise. This will depend on how vigorous your exercise routine is and your original dosage.
Exercising with diabetes is doable and is, in fact, integral to staying healthy even with the disease. It is vital that you don’t push your limits and that you consult your doctor should you make any huge changes to your routine or your insulin levels.
Author:
Freelance writer Maggie Hammond is a retired nurse and a keen advocate for alternative medicine and holistic treatments. Additionally, she feels passionate about raising critical awareness of the strain on public health organizations.
“Eventually, there comes a point in every life where you can no longer ignore the enormous and expanding gap between the life you could be living and the life you’ve settled for…. Every day of your life that you’re not actively engaged in staying fit, eating well, and strengthening your body the gap grows.” – Strength for Life, by Shawn Phillips, page 10
I recently finished reading Strength for Life and, quite frankly, I’m filled with two emotions:
I knew the author, Shawn Phillips, and I would hit it off right from the start. You see, while I’m a typical girly girl, I’m also a huge sports fan. My favorite teams are the UK Wildcats, the St. Louis Cardinals, and the Denver Broncos. At the end of chapter 1, Shawn quoted my all-time favorite QB, John Elway, and referred to him as “a friend.”
So, I settled back with the book to see what an author with impeccable taste had to say.
Do you realize how out of control obesity is in America? According to the National Center for Health Statistics, about 30 percent of U.S. adults 20 and older are obese and 65 percent are either overweight or obese. 65 percent!
Even more disturbing, to me, is the following statistic: In the kid’s group, one out of five ages 12 to 19 is now considered obese. That absolutely breaks my heart.
Not only does being overweight keep you from living the life you should be living, it’ll end your life much sooner than it should end. It’s not just about being able to keep up on the playground or tennis court, it’s not just about how those Levi’s look, and it’s not just about leaving the trauma room with your head high as opposed to buried in your hands – it’s about being around for your loved ones as long as you possibly can!
I’m certain I’ve pointed out before how difficult it can be to write a book review. Especially when it’s for a book that you’re dying for your readers to read. On one hand, I want to tell you all that I learned from the book. For someone with the gift for gab like me, it’s particularly hard NOT to give everything away. The problem with that, of course, is that you’d have no reason to buy the book. Not a very fair thing to do to an author who put their heart and soul into the publication.
Let me try to Bullet Point the reasons you should read Strength For Life as soon as you possibly can (bullet points usually keep my gift… that would be the gift of gab… within reason):
Shawn Phillips is one of the most motivating and inspiring authors I’ve ever read (and you know me, I read – therefore I am). Even when the book is CLOSED and you’re making your food choices in the store or the kitchen, you feel like Shawn is there with you – saying, “I think there’s a better solution…here, let’s try this instead,” “Look at the ingredients – corn syrup, you know what that means..,” or “Are you completely out of your mind?! Put that back.”
You also feel like he’s there when you’re walking or exercising – coaching you and WILLING for you to make it. He’d actually make a wonderful trainer on a show like The Biggest Loser because, while he’s filled with information, he has an even more important trait: He honestly cares about the health, fitness, well-being, and happiness of his readers. You can tell it in his words. I read so much that authors can’t even begin to fool me – I know sincerity when I see it.
I strongly urge you to buy this book as soon as possible – the sooner, the better, because the minute you start reading is the minute you turn your life around. As a bonus, if you’re a parent like me, you begin setting a golden example to your children. They’ll even get on board with you! A few days ago, I asked my oldest daughter what sounded good for lunch. Instead of the typical Fries and a Burger answer, she said “a grilled chicken salad.” I couldn’t make it for her fast enough!
I hope that TODAY you’ll think about “the gap” that began this post. I hope you’ll get a good, clear picture of the life you could be living – the one you’d spell out for a genie. Then I hope you’ll realize that the first step you should take (to make your wishes come true) is to get a copy of Strength for Life as soon as you possibly can.
Nah, sooner.
As the greatest quarterback to ever play (I believe his name was John Elway) once said, “If you’re going to set a goal, aim high!”
Make each moment count double,
~ Joi
Don’t Skip Breakfast!
Most people have the best intentions when it comes to their diet. Unfortunately, hunger pangs or cravings can encourage people making the wrong food choices, which can lead to excess weight, low energy, and health complaints.
If you are struggling to eat healthily each day, there are ways to stop reaching for sugary, fatty snacks, so you will only indulge in moderation. Read the six easy ways to eat less every day.
Use a Small, White Plate
If you want to feel full after every meal, you should use a small plate. By avoiding large plates, you’ll be more likely to enjoy smaller portions of food. A Cornell University study also found you’ll serve yourself less food if it contrasts with the color of your plate, so use a white dish when serving yourself some chocolate cake!
Try an Appetite Suppressant
A big appetite could lead to you indulging in all sorts of unhealthy foods in order to fill yourself up. Curb those annoying cravings with an effective appetite suppressant, which could help improve your relationship with food and transform your health. One of the most prescribed appetite suppressant on the market is Phentermine, which is FDA approved. The affordable suppressant can help you to take control of the food you eat, so you’ll be less likely to overindulge.
Focus on Your Food
How often do you eat meals or snacks in front of the TV? Probably a lot, right? Sadly, distracted eating could increase your hunger pangs, as you’ll be more focused on a TV series or movie instead of the food in front of you. So, turn off the TV, sit at the table, and focus your attention on your meal, and ensure you savor every bite.
Add More Low-Calorie Food onto Your Plate
Rather than piling plenty of fries onto your plate, load up on lower calorie foods, such as broth-based soups, salads, or vegetables. Doing so will ensure you’re not craving dessert or snacks after a meal, which could help you to create a healthier body.
Stop Skipping Meals
Are you guilty of skipping breakfast every morning? Or are you so busy at work that you miss lunch? This could lead to you indulging more than you’d like to by the evening, as you’ll want to fill up on food to increase your energy levels. Make time for three meals per day to help you feel fuller all day long. For example, eat a banana on the commute to work or pack a sandwich to eat at your desk.
Find Different Ways to Reward Yourself
Many people turn to food to reward themselves after a hard day. Rather than reaching for a tub of ice cream, you should treat yourself with a hot bath, a walk in the great outdoors, or a foot spa. Stop rewarding yourself with food and focus on other ways to spoil yourself after a busy day. Your body will be glad you did.
by Amanda Green
Have you considered getting into shape, but feel like working out vigorously is too hard on your body? As you get older, you may not feel as flexible as you did in your younger days. If you’ve found yourself with some extra pounds, sometimes weight loss isn’t enough for regaining flexibility in your joints—you really have to work at it. There are many ways that you can regain more flexibility in your joints as the years go by. Here are just a few healthier ways that you might be able to improve your overall movement.
Stretching Exercises
No matter what you do to help improve your health, whether diet, exercise or both, maintaining your posture and movement is vital. This starts with stretching your muscles and joints before engaging in any type of aerobic or physical activity at Pure Barre, or a fitness center in your own hometown. Proper stretching can help:
As blood flow is improved to these areas, muscles can be smoothed out and less likely to cramp up as you’re running or engaging in your workout. Another way to stretch and improve your flexibility is through yoga. Mindfulness of body and spirit in addition to bending and stretching can help open up tissue, calm your mind and manage stress. Yoga is a great way to see how far you can stretch your muscles and practice techniques for making breathing easier as well.
Removing Harmful Toxins
To reach a point of optimal flexibility, you need to stretch and flex throughout the day repeatedly without overdoing it. But there are other ways that you can make it easier on your body. This starts with removing toxins from your body. There are several different ways to do this. One way is through a heating method. This starts with raising body temperature through a hot tub or with a visit in a sauna. Sweat is eliminated through the pores and helps boost your immune system. Another way is through a foot detox. While somewhat controversial, a food detox uses minerals to pull toxins out of your feet. This may or may not help with removing toxic waste out of your body. Drinking plenty of water—at least eight 8 ounce glasses per day and flushing your system is a great way to maintain kidney health and keep you hydrated. When your veins are hydrated and your body is full of electrolytes, you’re less likely to suffer from dehydration as a result of working out.
Eating Right
Making sure that you’re eating right is important to keep your muscles healthy and strong. Eating a healthy, balanced diet rich in antioxidants and all of the food groups is beneficial to muscle health. Be sure to include a generous portion of vegetables, proteins, and grains with each meal. Build from there with a small amount of fruits and dairy. Keep your sodium and fat intake to a minimum. Don’t overeat and try not to fill up on unhealthy, sugary snacks and processed foods. If you have any dietary restrictions for high blood pressure, cholesterol or high blood sugar, be sure to talk with your doctor about the right meal plan and portion control based on your health needs.
Getting in Shape
Keeping your weight in check can also improve flexibility. Not having extra pounds around your midsection can make it easier to bend and get up from lying down. Having less fat reduces your body mass index and helps improve your lifestyle in many ways. If you’re currently overweight, now is the time to consider losing a few pounds. This starts with seeing your doctor to come up with the best plan for weight loss. If you’re cleared to exercise, your doctor will likely recommend a gradual start to working out and then increase your frequency and incorporate weights to build muscle. Making sure that your range of motion is in the proper order will help make sure you don’t pull a muscle or injure yourself accidentally.
Being consistent with your exercise and diet goals is the easiest way to improve or maintain good health and stay flexible.
