Step It up a Notch!

Sorry its been almost an entire month since I last wrote!
I have been working out - but added in alot more weights and
an entire rotation on the machines at Anytime Fitness!
Yes - I have lost pounds, and yes I have lost inches! I have a specific
goal in mind -- my goal is to fit perfectly into a certain size by the time
swimsuit season rolls around!

This article was sent by a friend wh found it on Yahoo Fitness and I found it very interesting and
helpful. Hope you do too.............!


4 Things Women Should Be Doing in Their Fitness Training—But Aren’t

If your workouts consist of doing light weights and steady-state cardio, you might be in for some bad news: These things alone won’t likely get you the results you’re after, say experts. To increase your fitness level, burn fat, and improve muscle tone, you’ve got to step up your game.

Here are four things women tend to skip that can deliver serious results.


1. High-intensity training.

All that time coasting on the elliptical at a comfortable pace probably hasn’t done much for your body, says Panama-based trainer Belinda Benn, creator of the Breakthrough Physique home fitness system. In fact, the biggest mistake women make in their training is not exercising with enough intensity, she says.

High-intensity interval training, or HIIT, is typically a 10- to 20-minute workout that alternates short, intense bursts of activity with moderate-exertion recovery periods. “High-intensity interval training is the best way to improve your overall fitness, burn fat, and stimulate your hormones for a stronger body,” says Benn.

How to tell if you’re training hard enough? Look to your body for clues, Benn says. Good indicators are sweating, increased heart rate, and lactic acid production (i.e., feeling the “burn”) during exercise. Moderate muscle soreness for up to a few days post-workout is also a good sign. “If you feel nothing,” Benn says, “you probably didn’t work out hard enough.”


2. Heavier lifting.

For most women, a typical weight-training session equals light dumbbell exercises, says Toronto-based strength and conditioning specialist Craig Ballantyne, creator of the Turbulence Training Program.

But doing fewer reps with more weight—say, 8 reps per set with a 15-pound dumbbell, instead of 15 reps with an 8-pound one—will burn more fat, he says. Lifting heavier will also increase your strength and muscle definition.


Start by swapping out your normal weights for slightly heavier ones, and gradually work your way up.


3. Upper body workouts.


Women tend to store body fat around the waist, hips, and thighs, so that’s where they typically focus their exercise efforts—neglecting their upper bodies, Benn says.
But you can’t spot-reduce fat, and sticking with what’s easy can stunt your progress, says Benn.

Because you may feel weak while attempting pull-ups for the first time, Benn suggests doing the hard stuff at the start of your workout, “when you’re freshest and feeling mentally strong.”
“Focusing on underdeveloped muscles will improve the contours of your body,” Benn says.

4. Training with a barbell.

Think barbells are synonymous with back-breaking chest presses? Not so. “You can do a tremendous workout just with a barbell,” Benn says. “If you’re holding a bar rather than using two separate weights, it forces you to get your body in sync.”
Barbells are great for both upper- and lower-body exercises. Balancing one across your shoulders while doing squats, lunges, or walking lunges helps develop posture and balance, Benn says.

If you’re flirting with a barbell for the first time, go as light as you need to. Even 10 pounds is a good start.

Bonus tip:

If you’re worried you’ll bulk up with any of these exercises, consider your body type. Benn says women generally fall into two categories: those who build muscle easily, and those who don’t. If you build muscle easily, she suggests emphasizing high-intensity exercises. If you develop muscle slowly, you’ll benefit from spending more time on heavy lifting.

Chelsea Bush writes for AskFitnessCoach, a site that promotes a down-to-earth approach to fitness and weight loss.

Vitamin D & Diabetes -- Connection?

I found a very interesting article yesterday at www.diabeticconnect.com about vitamin D defiency and Diabetes - which is interesting because when I had my bloodwork done in December, everything looked great - except my vitamin D level - which was 30 - which is the lowest it should be. My doctor doubled my dosage and I will have blood work done again in February to check my levels.

Before you run out and buy Vitamin D and start taking it - check with your doctor and have your level checked first - too much can be just as bad for you as not enough. Here are some interesting facts about Vitamin D as highlighted in the article:

• Vitamin D is a fat- soluble vitamin; which means what the body doesn’t use it stores.
• Vitamin D is important for bone development
• Proper functioning of the muscles, intestines, pancreas, and brain.
• Emerging evidence supports the possible role of vitamin D in diseased prevention ranging from cancer to diabetes. The mechanism of disease prevention seems to be related to vitamin D’s ability to decrease cell proliferation, stopping the growth of new blood vessels(important in cancer prevention), and having anti-inflammatory effects.
• Some studies have postulated that vitamin D may lower the risk of diabetes, both type 1 and type 2.
• Weight loss is also a problem we all struggle with. Obesity is a risk factor for heart disease, depression, stroke, and diabetes, just to name a few. Results of a study published in the American Journal of Clinical Nutrition have found vitamin D to be associated with successful weight loss.

It's important that you know the results of all of your blood work - and that your doctor test your Vitamin D levels a couple of times per year. The more information you have about your own health situation, the more empowered you are to help yourself. Remember - you are your own health care advocate, so get involved!

Fish Oil.....Benefits to Diabetics?

A friend of mine whose husband is diabetic asked me the other day if fish oil lowered blood sugar?

I decided to do a little research on that topic. I started taking 3 capsules per day with each meal about a year ago after another friend who has a chronic illness told me he lowered his cholesterol levels significantly after he added fish oil to his daily regimen.

I will say that since I added Fish Oil to my diet, my triglycerides & bad cholesterol have been lower. PLEASE don't add any supplements to your diet without talking to your doctor first. Sometimes they negatively impact your regular medications.

I did some research and found the article which I am linking to this post. What I found was that although Fish Oil has not been proven to actually help glucose levels, it does have tons of other benefits for diabetics! Here are just a few of the things I discovered that fish oil can positively impact:

• Memory
• Depression
• ADHD
• Dry skin
• Triglycerides
• Bad cholesterol
• Blood pressure
• Arthritis
• Glaucoma
• Menstrual cramps
• Dry eye symptoms
• Kidney disease
• Hardening of the arteries

Talk to your doctor to make sure fish oil can be added to your regimen. I did see positive results when I added it to mine! I will talk about other supplements in upcoming posts!

Control Diabetes by Controlling your Choices!

Excellent Article by Marci Sloane, MS, RD, LD/N, CDE. from American Diabetes Wholesale - which is where I order some of my supplies! If your insurance does not cover test strips their prices are the best I have found.

A new year represents a fresh start for all of us. It is a great time to start the year off on the right foot. January 1st is a date to think of all the things we could improve and begin to implement them.

However, after a few months, if that long, reality sets in and we are back to our old habits. With diabetes, not following through on good self care can result in potentially harmful health complications. Now is the time to make a commitment to your health today and for the next 360 days, and beyond.

I recommend these essential and easy-to-keep steps for all-year-round care:
*Carry glucose tablets or some type of sugar to treat hypoglycemia (low blood sugar) at all times!

*Have a blood sugar monitor. Even if you don't test as often as you'd like, there may be times you are curious if how you're feeling is related to your glucose, or how a particular meal affected you.

*Check your feet daily. Diabetes is the number one cause of foot amputations, other than accidents. Checking your feet is really easy to do and will protect you from missing an infection or wound that can become a major health issue.

*Exercise or increase your activity level - with your doctor's approval.

*Think before you eat! Food has a major impact on your diabetes, your health and your life!

*Don't smoke! It will further hinder your circulation, potentially leading to foot and leg issues.

*Visit your health care team regularly as recommended by them - physicians, diabetes educators, nurses, dietitians, dentists, psychologists, etc.

*Attend support groups to learn and keep up with the latest diabetes health and management information available.

*Keep your stress levels low. Meditation, deep breathing exercises or other stress relievers (favorite activities, hobbies) to keep calm in your life.

*Ask questions! Be your best health advocate. If this is a challenge for you, ask a friend or family member to help you take charge of your health care. Inquire about the medication you take. Understand how it works. Ask if there are other choices that may enhance your individual lifestyle.
Know your numbers: A1c, cholesterol/triglycerides, blood pressure - it's your life, after all!
Enjoy your year, healthfully and happily!

*NOTE: Consult your doctor first to make sure my recommendations fit your special health needs.
Browse through our entire library of newsletter articles for tips on Managing Diabetes and related information. Check our product listings for the biggest savings on your diabetic supplies and health care products.

Whole Wheat Lasagna - Low Carb!

This Lasagna recipe was a spur of the moment "creation" by yours truly - and it was VERY tasty - and colorful!!!

Ingredients:

9 whole wheat Lasagna noodles, cooked
3 cups fresh baby spinach leaves, ends pulled off
1 container lowfat Ricotta cheese
2 cups mozzarella cheese
2 tbsp. Italian Seasoning
1 pound extra lean ground beef, cooked and drained
1 can black beans, rinsed and drained
1 jar Ragu "no sugar added" Tomato/Basil Sauce
1/2 cup freshly grated Parmesan cheese
dash of sea salt and pepper

Preheat Oven to 375'. Spray lasagna pan or 9 x 13" pan with non-stick cooking spray. Cook lasagna noodles per package directions.

In large bowl combine all ingredients and mix together until well blended. Placed 3 lasagna noodles in bottom of dish and cover with mixture, a bit of parmesan cheese and 1/3 jar of saauce.
Repeat 3 times until the top layer which should be the mixture, tomato/basil sauce and sprinkles of parmesan cheese. Bake in 375' oven for about 30 minutes.

Looks great, tastes great and the true test - two 14 year olds actually liked it and ate it. Its full of fiber and tastes great! Enjoy!

New Year's Resolutions.........Yes or No?

It's that time of year! Time to wave 2010 goodbye and make your plans for 2011. Make it your year to be "healthy"! Notice I didn't say "lose weight" or "diet"!

I removed the word "diet" from my vocabulary a long time ago. Diets don't work. We all know that. Just the word "diet" has a negative aura about it! You have to change the way you think about food and exercise. If you use the words "lifestyle change" and "moving" instead - it sounds more realistic!

Any small change you can make will make a big difference in how you feel. It's hard to explain how
good I feel after I walk on the treadmill or do 20-30 minutes on the elliptical. Of course it benefits my blood sugar as well, but more importantly it clears out the cobwebs and immediately lifts my spirits and puts me in a better mood. I have a very busy life, and some days I can only do 15 or 20 minutes here and there -- but it all adds up. Don't think you have to set aside a full hour in order to get a good workout. Always aim for 30 minutes - once you start you will find yourself going longer.
You don't even have to have equipment. Stand in front of your TV and march in place and swing your arms. Park further away from the store entrance. Do some "Jane Fonda" exercise DVD's!Jane has just released a new series for older people and they are low key and easy to do! (My 73 year old mother just started last week and she is really loving it!). And "take the stairs"! I promise if you do just a little bit every day you will feel the difference.

As for what you eat ...remember "You Are What you Eat"! I recommend "Eat This, Not that'!
It's a great book and has alot of great suggestions on substitutions. The more "real" food you can eat - the better. Stay away from packaged and processed foods - eat fruit when your sweet tooth is calling. Change your bread from white to stone ground wheat. Eat brown rice instead of white. grab a handful of grapes instead of cookies!

A few small changes can add years to your life, and more importantly make you feel SO MUCH better! Good luck in 2011!

Fiber is Your Friend!!!

If you have diabetes, fiber is a very important part of your daily regimen - and NOT for the resaons you are thinking! I know you are all laughing right now!

Did you know when you eat fiber - each gram cancels out one gram of carbohydrates? Yes - you heard it right! When you eat fiber it is easy on your pancreas because your body does not have to break the food down like it would if you ate some white pasta or white bread.

So, read the labels and look for items with added fiber. Fiber is found in Stone Ground Wheat, and darker breads. Alot of fruits and even some vegetables such as broccoli, cauliflower and especially beans.

Blueberries have 4 grams of fiber in one serving and are the "perfect" food. Eat them everyday if you can. Strawberries, blackberries and raspberries are also high in fiber. Apples are good if you eat the peeling and leave some of the insides. Grapes and bananas - not so much. But eat them occasionally and check your blood sugar after you eat. Bananas don't mess me up too much but grapes - yikes!

Just remember --read labels. Fiber IS your friend! :-)