Exercise for When You Can’t Exercise!

The No Exercise to do on Those Days When You Can’t Exercise.

Found this short list….just two exercises that you can do on those days when you need to exercise, but just not able to do it!

Exercise is a necessary part of controlling Diabetes, but many of the suggested exercises are beyond the grip of many who should be exercising.

Other times, you may have a temporary disability like a sprained ankle or a cut on your foot…anything that prevents you from taking your daily walk or riding your bicycle or a trip to the gym.

These directions were on a leaflet passed out at my Doctor’s   office, just something he had printed as a tip for his diabetic patients.

Here are the directions for one very simple exercise that you can do sitting down!
Hope you will like and enjoy this different approach!

Breathing Exercise #1 The Bellows (or Stimulating) Breath

How to do it:

1. Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed.

Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise.

2. Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows.

Breathe normally after each cycle.

3. Do not do for more than 15 seconds on your first try.

Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.

Benefits:

“If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout.

You should feel the effort at the back of the neck, the diaphragm, the chest and the abdomen.
Try this breathing exercise the next time you need an energy boost and feel yourself reaching for a cup of coffee.”

Now for your second “Set” of no exercise exercises.

Sitting in a chair or your recliner or lying in the bed…contract every muscle in your body that you can find!

Hold for the count of  10, relax and repeat 10 times.

If sitting upright in a chair it helps to push down with your heels one time and your toes the next time…alternating.

When completed stretch all those muscles you found to give them a treat.

Just an added note.

I found when I was dieting full force to try and lose a few pounds that drinking more than one cup of Coffee a day affected my metabolism and I didn’t lose weight on the days I Coffee Splurged.

Not a scientific study, but just what I observed from keeping a daily food diary listing every morsel that went into my body…

Plus I weighed every morning before I even brushed my teeth and recorded that figure along with my fasting blood sugar…

Those two “trackers” were my solid gold indicators if I was reaching my goal of losing pounds and controlling blood sugar levels so I could control my diabetes.

Lack of exercise makes controlling blood sugar levels an almost impossible task, so any way that you can add even this small amount will help.

Plus it is something that you can do several times a day without a lot of effort.

And a note from my neighbor who has  a Cholesterol problem…as long as she gets in her daily walk, it stays down and she doesn’t have to go back on the medication.

Cararta at
http://fightdiabetes2.com

Visit us at SugarControlDiet on Facebook for more tips  and treasures.

Making Use of the diabetic Food Pyramid

Are You Using the Diabetic Food Pyramid?

Making use of the new diabetic food pyramid may help you to control your sugar and make life easier.

The New Diabetic Food Pyramid has a Different Look!

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Suggested Servings of the Different Food Groups for Good Nutrition.

So if you are planning on making changes in your diet, there are some things you should do to help make the Diet planning easier!

I would suggest visiting here and filling out the short form and find out how much Fiber you need in your diet on a daily basis.
How Much Fiber Do I Need Click and See

We emphasize using a sugar control diet to control blood sugar levels and help with controlling Diabetes.

Here is some good news, you don’t have to be a Diabetic to use the foods suggested on this site or page.

If you are just overweight and want to make a change in your lifestyle by losing a few pounds…make use of this site.  You will find Tips on every page that will help you meet your goal.

Here is part of a brochure from gov that will give you some general information and suggestions to get you started.

Let’s eat for the health of it!

Start by choosing one or more tips to help you…

Build a healthy plate

Before you eat, think about what goes on your plate or in your cup or bowl.

Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods contain the nutrients you need without too many calories.

Try some of these options.

Make half your plate fruits and vegetables.
Switch to skim or 1% milk.
Make at least half your grains whole.
Vary your protein food choices.
Keep your food safe to eat – learn more at www.FoodSafety.gov.

Cut back on foods high in solid fats, added sugars, and salt

Many people eat foods with too much solid fats, added sugars, and salt (sodium). Added sugars and fats load foods with extra calories you don’t need. Too much sodium may increase your blood pressure.

Choose foods and drinks with little or no added sugars.
Look out for salt (sodium) in foods you buy – it all adds up.
Eat fewer foods that are high in solid fats.

Eat the right amount of calories for you.

Don’t forget to use the Link at the top of the page and find out your Calorie and Fibers needs.

Everyone has a personal calorie limit.

Staying within yours can help you get to or maintain a healthy weight. People who are successful at managing their weight have found ways to keep track of how much they eat in a day, even if they don’t count every calorie.

Enjoy your food, but eat less.

 

  • Cook more often at home, where you are in control of what’s in your food.
  • When eating out, choose lower calorie menu options.
  • Write down what you eat to keep track of how much you eat.

If you drink alcoholic beverages, do so sensibly – limit to 1 drink a day for women or to 2 drinks a day for men.

Be physically active your way, Walking always works!

Pick activities that you like and start by doing what you can, at least 10 minutes at a time. Every bit adds up, and the health benefits increase as you spend more time being active.

Note to parents: What you eat and drink and your level of physical activity are important for your own health, and also for your children’s health.

You are your children’s most important role model. Your children pay attention to what you do more than what you say.

You can do a lot to help your children develop healthy habits for life by providing and eating healthy meals and snacks. For example, don’t just tell your children to eat their vegetables – show them that you eat and enjoy vegetables every day.

What people eat is often determined by what they grew up eating.  Old habits are hard to break.  So if you still eat the same old foods that you learned from your Mom and Grandmother, it might be time to consider making a change!

There is information galore out there.  Get some of it on your plate and make a change in the real food sitting on your plate.

If you would care to read the free manual being offered here, just to get a different look at how a nutritionist thinks he has solved the weight loss and diabetes over weight problem.   Fill in your email address and go.  After all, it is free!
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Fight Diabetes with Education

What are Healthy Weight Loss Meal Plans?

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 What are healthy weight loss meal plans?

Weight Loss Meal Plans are guides to help you with planning meals that have an emphasis on calories, fat, protein and carbohydrate reduction so that you can lose weight. Nutrition is very important and must be included to maintain overall health, not just lose weight.

Some of these plans are just arbitrary diets while others contain a simple way to create healthy eating habits that become sustainable over a lifetime.

Most weight loss meal plans include a balance of fruits, vegetables, proteins, and starches.  Some include recipes, menus, grocery lists, and information on the amount of calories, carbohydrates and fats in various food items which can be very helpful.  A plan can often be altered  to include foods that you like and also to remove foods not to your taste or ones that may trigger any allegies you have. 

Healthy weight loss meals plans can also be tailored to include  kid friendly meals, crock pot cooking, budget meals, vegetarian, raw food, or meals that are quick and easy to prepare.

Menus should be pre-planned for the month with shopping lists and recipes or planned on a week by week basis: planning on a daily basis usually doesn’t work for the long term. Weight loss meal plans can be a wonderful convenience for people who lead busy and often hectic lives without the time to plan meals and create recipes. It is a fact that you will  see better long-term results when you have a weight loss meal plan in place.

 While you are creating a Weight Loss Meal Plan it is very important to consider what your daily caloric intake should be as well as the types of foods you like to eat and the size of  your budget for meals. Many plans are  portion controlled  to restrict the number of calories in the  carbohydrates, protein and fat  eaten each day. This is often  very convenient  especially when other family members must be  considered and they might not be trying to lose weight.

Your computer and a good program can create a plan  for you or you can have a meal planning service help you with creating one. Some of these services are called Meal Planning or diets to go and they offer to prepare and deliver the food right to your doorstep!  Some of these services are wonderfully helpful in helping  you achieve your goal of weight loss because they  allow you to select the meals you like, calculate the calories for you and deliver the meals to your home.  It all depends on your Budget!  Several even help by tracking your progress in losing weight.  Just keep this one important fact in mind: it is true that you will have more success with dropping those unwanted pounds if you have a good functioning meal plan in place.

We all lead such busy lives (sometimes not so well organized!) it is extremely  important  for you to have a  meal plan in place, because what you eat is a major factor in determining whether or not you will lose weight.   
   
 I’m Cararta Skipper and I have lived with type 2 diabetes for over 30 years brought on by being overweight.  What I have found is that the only way to lose weight effectively and control my diabetes is to create a meal plan that you enjoy make it a part of your life, use it every day and couple it with at least 30 minutes of daily exercise.   My exercise is Walking!

I’ll provide you a link to a diet that includes all of the above.  You are going to be surprised, bacause it isn’t advertised as a Weight Loss Meal Plan yet it includes eveything discussed above.  Click here to go watch an interesting video. 

 The video presentation above will show you some great tips on how to lose your belly fat and get a lean sexy stomach. This isn’t any kind of gimmick… this is real science on the healthiest type of nutrition plan that eliminates your cravings,  and most importantly — the mindset tips and tricks that you NEED in order to get and maintain your own perfect body for the long term. 

A Look at Paula Deen and Diabetes 2

Didn’t get to watch Paul Deen on TV this morning, talking about her Diabetes 2.  I was up late and sort of over slept! 

I’ve often wondered, when watching her show, if she ate all the time like she cooks, or was just giving people recipes and ways to cook foods that are Very Southern and need to be seasoned and cooked in a certain way to duplicate what her Mother or Grandmother did to change these staples around a little and make Dinner time a little festive.

I grew up on a backwoods farm in the “Foot Hills of the Smokey Mountains” in North Western South Carolina.  For the most part, the farm was self sufficient.  There was No electricity, No running water (had a spring down in the “holler”) until they finally dug a well next to the back porch and therefore no refrigeration so my Grandmother spent a lot of time canning, pickling and drying fruits and vegetables for later use.  In the fall Grandpa dug a pit in the middle of the smoke house, lined it with straw and then Apples, Pumpkins, Onions, Turnip roots, sometimes a few green tomatoes, hard squash and a water melon or two were stored wrapped in straw, if they had survived  8 kids, the rabbits and the birds!

Some of these processes…like making pickles and sauerkraut involved a lot of salt.  So did the meat preservation…Grandpa and our Uncle would slaughter the Hogs, then they were butchered and placed in the smoke house which had shelves laden with salt so it was heaped over the meat and the hams and shoulders were hung up on the rafters.  They then smoked the meat for days.  I don’t know for how long or even how they knew when it was time to stop! I can just remember the smoke curling out of the vents they had placed in the smoke house and that wonderful smell…like bacon!

But back to Paula Deen and her Southern Cooking.  Even if she is from Georgia, there is a great similarity in the farm food or Southern as you might want to classify it in South Carolina and Georgia.  Since we had cows, chickens, the pigs and really a lot of wild game:  deer, possum, raccoon and of course squirrel and rabbit, a cook had to be on her toes to make meals, then get it all eaten up before it spoiled as you had no freezer or refrigerator.

As a general rule anything fresh was used first, this included “sweet”  milk, eggs, butter, butter milk and any fresh meat.  Chicken wasn’t on the menu often, unless we had a lot of roosters cause my GrandMa liked her eggs for making breakfast, pancakes, cakes and muffins which also used up some of the butter.  There was a spring house that had been built in the spring that would help to keep milk and butter cool so they didn’t spoil so quickly but they did not have  a long shelf life.

Then you get down to the Shortening thing.  When the Hogs were slaughtered, the fat was “rendered”, strained and stored in shiny metal cans.  The little scraps tuned into Chittlings which were used for seasoning, making cornbread with them in it or for black eyed peas or white beans.  But the fat was used for all the frying of meats, okra, potatoes and sometimes little apple pies.  It was  mixed in with the flour to make biscuits, greased the black cast iron skillets and the  black Iron Wood burning stove in the kitchen all to keep them from rusting.

Nothing much was wasted. 

While a lot of people used the intestines of the hogs to make chittlings,  most of ours were the trimmings off the meat because Grandma used the long intestines (turned inside out and scraped) to make sausage links that were hung in the smoke house, smoked and then stored on the shelves in their bed of salt.  This all took place as fast as you could do it.  They usually waited for a cold day to begin this process as it helped control  “spilage.”  Of course the Liver, Kidneys and Heart all had to be cooked and eaten unless small amounts were included in the sausage, but Grandma didn’t usually because they spoiled so easily.  There was a woman across the hill who got all the blood (caught in a milk pail and delivered) and sometimes a liver because she made Blood Sausage which my Grandma didn’t like.  She and her husband  would slaughter a cow once a year and swap beef for pork with all the neighbors.

We ate what we had. 

Corn was taken to Salem where a man had a water turned  Grist Mill and made it into grits and cornmeal.  No money exchanged hands.  He kept part of the corn for his pay and sold either the corn, grits or meal to others.  Grandma also made Hominy which again involves a lot of salt! 

About the only things we did buy were Real Mayonnaise, Sugar, Coffee, Luizianne Tea (Grandma liked the dishes they gave away), Salt, Pepper, a few spices and occasionally a loaf of  “lightening” bread  the name they used for just plain white Merita Bread which was a treat for sandwiches instead of using left over breakfast biscuits with  ham, bacon or sausage for lunch sandwiches.

But I have strayed away from Paula Deen and her Diabetes 2.  I know from the personal experience of living with a diagnosis of Type 2 or Adult Onset Diabetes that the only REAL way to live with diabetes is to control it with: 1. weight loss, 2. exercise, 3. scheduled eating times and integrate 4. Meal planning into your way of life.   There are several articles on this site that go into more details on these 4 important items.  Or check the RSS feeds on the side for relevant information.

As Paula  explained in her interview this morning (through the magic of computers and the internet I went and watched a rerun)  She has never eaten like she cooks on the show for the most part.  There are only about 30 shows per year and she was including Southern  “treat” or special recipes which are usually sweet or loaded with butter.  As I explained above…use up what you have before it spoils.

As the Doctor who was also on the show explained, there are predispositions to Diabetes which include:  Race, being overweight, not getting enough exercise, and having a sibling or parent with Diabetes as there is a genetic factor associated with Diabetes.  Also age can be factored in because as you age your metabolism tends to slow so it is easy to NOT exercise enough to burn off extra calories.  I have also noticed that abdominal fat accumulated faster than fat on arms and legs.  Is that the Diabetes or is the Fat the Diabetes?

It is still true:  You are What You Eat.

I wish Paula much success in her Fight with Diabetes, because that is what it is.  You can let it take over your life, or you can figure out what you need to do to win the battle with Diabetes 2.  It doesn’t mean you have to count every last calorie or even eliminate foods you like from your diet.  What it means is that you do some planning, pay attention to your caregiver and Educate yourself about Diabetes.  It is you and your body and your Future, so decide what you want and go for it.

I will say, if you want to succeed at controlling and  hopefully eliminating  diabetes and all its sneaky side effects from you life, you are going to need to pay attention to what you have learned and act on it.  Not on the adgenda is overeating, sitting on the couch watching TV or playing video games, not taking any medication you have been prescribed or in general just ignoring that you have Diabetes.

Diabetes is what I call a Sneaky Disease. 

You don’t hurt, the visible symptoms are tiredness, lack of energy, fatigue, frequent thirst and urination (especially at night) sometimes urgency and later blurred vision to name a few.  Occasionally if left untreated there is a sudden unexplained weight loss, but as you could see Paula has not had this symptom.  Neither did I.  As I get older, keeping my weight in check is still a chore if I overeat and don’t get in my daily exercise.

Just for your information, I have included a small part of the video rebroadcast of Paula Deen’s interview this morning.  My only advise to you is Read, Search, Learn and Apply what you have learned.   You are still What you Eat and Success can be yours if you make up your mind that YOU CAN DO WHAT YOU NEED TO DO!

 

 

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