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A Healthy Eating Diet Plan for Diabetics

Diabetes is a disease that affects the blood’s sugar levels creating a higher amount than the body can manage with its own, natural insulin. Therefore, most often times, it must be maintained with medication. But in addition to prescription medication, exercise and eating habits play a huge role in maintaining a healthy blood sugar level. A specific, healthy eating diet plan must be incorporated to a diabetic lifestyle no ifs, ands or buts about it. For the majority of people with diabetes, a healthy eating diet plan includes several, smaller meals throughout the day on a more condensed, periodic basis in order to help in successfully maintaining sugar and glucose levels. And because a diabetic is eating more often, it’s imperative that those meals consist of good food choices. Let’s take a look at some tips for healthy eating habits in this realm.

-Choose foods with lower fat contents including the use of non-stick sprays when cooking instead of oil as often as possible.

-Stay away from fruit juices and other beverages that contain high fructose levels including naturally sweetened drinks.

-Decrease salt intake and salty foods like pickles, packaged soups and processed meats.

-Read the food labels on prepared products before ingesting because even something seemingly harmless can pose a risk.

-Always drink plenty of water.  In fact, infusion water is one of the easiest and healthiest options to get plenty of water in your diet.

There is actually a food pyramid designed specifically for people with diabetes. And guess what it’s called? The Diabetes Food Pyramid! It’s an exceptional guideline for what and how much to eat that anyone with this disease should be aware of and utilizing every day. It’s broken down into the same basic categories as the regular food pyramid, but the recommend serving sizes are different as are the specific, coordinating foods. Following is an overview of the Diabetes Food Pyramid with required serving amounts:

Grain, Beans and Starchy Vegetables 6 or more servings per day

Choose whole-grain and whole-wheat breads and flours over the white variety for baking and eating. Beans are a great source of fibre as well as low in sugar. Pretzels and low-fat crackers are perfect choices for snacking and if they’re the lower-salt varieties, even better.

Fruit 2 to 4 servings daily

Citrus fruits are the best for diabetics. Eat whole fruits in their natural state over the canned assortments because aside from having less sugar, they also contain more fiber. If choosing the canned, frozen or juice variety, always pick those that do not contain added sweeteners or syrups.

Vegetables 3 to 5 servings a day

Dark green and deep yellow vegetables are the best way to go. Eat freshly prepared vegetables whenever possible. If choosing the prepared variety, pick those are made without the addition of sauces and/or salt.

Milk and Dairy 2 to 3 serving every day

Drink low or non-fat milk. Choose only low-fat yogurt made with artificial sweeteners.

Meat, Poultry, Fish 2 to 3 servings daily

Always choose leaner cuts of red meat and trim all fat before preparing. Consume more pork, fish and chicken remove the skin before cooking. Bake, broil, grill or roast instead of frying.By always taking prescribed medications, sticking to a fitness routine and healthy eating diet plan, successful management of diabetes will be almost guaranteed. Always consult a physician before starting any new lifestyle routine.

Exercise Treadmills Walking to Your Health

Exercise treadmill is a home exercise equipment but used also by cardiologists. It is also well known in the medical circles by many alternative names such as exercise ECG, Stress test – exercise treadmill, EKG – exercise treadmill etc. But before we get onto see the medical relevance of this wonderful simple exercise equipment, let us see what it does to our everyday life and how. You are hard pressed for time, but you are aware that you are slightly going out of shape. And, your physician has advised you to reduce weight and get back into shape. It is here that the exercise treadmill comes to your rescue. One strong supporting point in its favour is treadmill is amongst the top calorie burning equipment.

What Does a Treadmill Do To You?

Basically, an exercise treadmill is used for general screening of heart to find out how good its general is and how it responds to stress or exercise. When you walk on the treadmill, physicians collect data like your cardio electrical activity on ECG while monitoring the blood pressure. These data can be interpreted later to find out whether the heart asks for additional oxygen as a reaction. Stress test on treadmill helps doctors in determining the heart’s ability to withstand exercise. This in turn helps in determining the appropriate level of exercise so that an exercise regime is developed for persons in need. Apart from this, there are various other reasons, such as determine the causes of chest pain, for your doctor to go for stress test.

That apart, a survey conducted by Sporting Goods Manufacturers Association tells that people spend more on treadmills than other exercise/fitness equipments. The basic realities that go in support of exercise treadmill are the unbeatable workout on cardiovascular muscles and high rate of calorie burning. In a joint study, VA Medical Centre in Milwaukee and the Medical College of Wisconsin put the calories burnt on treadmill on top of the list of calories burnt by other exercise machines. After a 60 minutes’ workout treadmill burns an average of 865-705 calories.

Benefits of Exercise Treadmill

  1. Treadmill lets you exercise indoors avoiding bad weather
  2. Adjustable speeds accommodates both running and walking
  3. Little or no impact on heels, knee ankles, back and as a result fewer injuries. As a result you can run for years
  4. High end treadmills allow adjusting of speeds and inclines so than running or walking uphill/downhill is simulated. They allow pre-programming exercise preferences like speed variations and inclines

The Correct Sit up Fitness Technique & the Best Fitness Training

Sit ups are a very common form of exercise that is used worldwide as an important part of exercise regimes. What is less well acknowledged is that unless you perform sit ups in the correct manner you could be losing up to 80% of the benefits they bring. Nobody wants to exercise hard and not loose pounds and gain muscle. Everything in exercise is about the quality, not so much the quantity which comes with time. Abdominal muscles can be strengthened when sit ups are done with the maximum care and technique. What is sought with the perfect sit up is bringing your torso up towards your knees from an initial lying down posture, using the abdominal muscle group only. A mistake many people make is to end up using other muscle groups additionally. Often these muscles are far more powerful, e.g. flexors of the hips and legs, reducing the benefit you receive from your sit ups. This situation is particularly pronounced with straight leg sit ups.

Sit ups can be performed with the maximum gain by using slow methodical movements. Your legs should rest on a chair or bench leaving your legs bent to 90 degrees. Don’t twist your body at the top of the movement since this could lead to major injury due to large rotational stresses on the lower back region. As with any exercises the slightest hint of pain should be met with a cessation of the exercise, at the very least for a few minutes recovery time. Thanks to our daily busy schedule and poor eating habits, most of us are about to go out of shape and become overweight. These days, it is very difficult to stay in good shape due to our hectic daily everyday life. For a common person, it is very difficult to lose weight and keep a balanced weight on self conducted weight loss programme or personal fitness training. There is a lot of free weight loss information on the internet but that’s not the best options at all. Every useful thing has some price value and if you are not interested in spending some money, of course, you will get a useless thing. Whether you try diet plans or weight loss pills, your health is at risk.

Choosing personal fitness training is the best way to lose weight and stay in good shape. One of the best resources on fitness and trainers can be found at www.thefitandtone.com.  The main reasons behind choosing personal fitness training is you get expert guidance and advice from a personal fitness trainer, who have expert knowledge of a wide range of fitness training exercises and nutrients required for it. As soon as you hire a personal fitness trainer, he or she will do a fitness assessment of your body in order to know your fitness capability and stamina. The fitness assessment of your body will help you in deciding the type of fitness exercises that your body actually requires the most. The assessment will also help him or her in choosing the best suitable personal fitness training programmes so that you can easily achieve your desired fitness goals in the set time duration. As all persons have different body types and fitness goals. Hence, in order to achieve your fitness goals, you can’t follow a general fitness training program. A personal fitness trainer will create a personalized fitness training program exclusively for you. He regularly modifies your exercise regime to match your fitness goals. In this way, whatever time and energy you invest in personal fitness training will help you in getting desired results in a short time period. Fitness training under the guidance of a personal fitness trainer is a very safe way to go.