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Best Diet for Diabetics

Best Diet for DiabeticsOver the last few decades, not only elderly but children and young adults are also being diagnosed with diabetes. The number of diabetics is increasing at an alarming rate worldwide. Family history, increased stress, wrong eating habits, lack of physical exercise are some of the main causes of obesity and diabetes. Those diagnosed with prediabetes or diabetes need to follow a diabetic diet; medication alone is not sufficient to maintain normal blood sugar levels. Best diet for diabetics is a low carb diet which includes complex carbohydrates (high fiber foods that do not cause sever fluctuations in blood sugar levels), healthy mono-unsaturated and polyunsaturated fats and good lean proteins in proper proportions.

How to Design a Healthy Diet for Diabetics

If your body cannot use sugars effectively, you are said to have diabetes. The body receives sugar mainly from carbohydrates. A low carb diet helps control blood sugar levels. It promotes weight loss, and helps maintain normal blood glucose and triglycerides levels. A low carb diet is considered as the best diet for diabetics who have been diagnosed with high cholesterol levels. It works great for high blood pressure as well. A low cholesterol diet helps prevent serious health complications associated with diabetes. Low glycemic foods do not lead to sudden rise in blood sugar levels. To lower cholesterol levels, diabetics should include more fruits and vegetables (low glycemic complex carbohydrates) and less meat (saturated fat) in their diet. They may keep a list of complex carbohydrates handy. Beef, bacon, hot dogs, and sausage should be avoided. As complex carbs are digested slowly, they help prevent severe fluctuations in blood sugar levels.

According to the diabetic diet guidelines, diabetics should have smaller and frequent meals, and they should not stay hungry for long. This helps avoid complications like sudden fall in blood sugar levels. Alcohol increases blood sugar and calories. So it should not be included in the diabetic diet plan. Healthy whole grain starches are rich in fiber, vitamins and minerals. For example, whole wheat breads, pastas, grains, corn, brown rice, cereals, beans, yams, lentils, etc. These should be included in meals. Healthy foods for diabetics include fat free or low fat substitutes of milk, yogurt, cheese, and low fat broth. Fiber makes you full and keeps you satiated for long period of time. It reduces the risk of heart diseases too. Lettuce, broccoli, spinach, green beans, carrots, celery, tomatoes, cabbage, peppers, apples, strawberries, watermelons, grapefruits, papayas, guavas, various dried fruits and nuts, etc. can be included in the diet. They provide essential nutrients like vitamins, minerals, fiber and antioxidants.

Foods to Avoid
Foods to avoid with diabetes include high sodium foods, salty and sugary foods, fatty and cholesterol rich meats, processed and canned foods, high fat oils and oily food (fried chicken or fish), etc. King mackerel, tilefish and swordfish come with high levels of mercury, so should be avoided. It is better to have mustard instead of mayonnaise on a sandwich. The person can avoid fat, sauces, and dressings. He/she can add chopped onion and garlic, herbs and spices, limited quantity of healthy oils like olive oil, canola oil, small pieces of avocados, almonds, pecans, walnuts, olives to the vegetables, salads, and soups. Sweetened juices should be strictly avoided. Eating fruits is better than drinking juices. Good proteins can be obtained from eggs, lean cuts of meat and healthy fish (rich in omega 3 fatty acids) like salmon, herring, mackerel.

How Many Calories to Eat

Depending upon the physical activity, body mass index (BMI) and lifestyle, diabetic people are divided into three categories such as very active, active and inactive. This helps decide the daily calorie intake. For example, small framed women who exercise, small or medium-sized women who need to shed some extra pounds and medium-sized women who do not exercise much may consume 1,200 to 1,600 calories a day. A 1800 calorie diet is recommended to small stature diabetic men are overweight. Diabetic men with normal weight, can have 2000 calorie diet to maintain their weight. The daily calorie intake may vary from person to person, depending upon his overall health and lifestyle. You should consult your physician before designing the diet.

Experts suggest that people with type 1 diabetes should consume 35 calories/kg of their body weight, per day. Those with type II diabetes may follow a 1500 – 1800 calorie diabetic diet, depending upon their BMI and physical activity.

Low carb low calorie diabetic diet promotes healthy weight loss. A healthy eating plan is an essential part of diabetes treatment, as it keeps blood sugar within normal range. With proper diet, medication and exercise, diabetics can manage the symptoms of the disorder and can avoid serious health complications.

Disclaimer: This article is for informative purposes only, and should not be used as a replacement for expert medical advice.

Personal Training Tips Nutrition Reminders for Fitness

If you’re into personal training, it’s not enough that you keep your regular gym date with your fitness trainer. More importantly, you need to be faithful to a healthy diet that will maintain your strength and provide you with all the nutrients that will help you towards your fitness goals.

First of all, don’t starve yourself or try diets that promise you to lose weight amazingly fast. They don’t work, don’t give benefits to your health, and will just leave you frustrated. There are countless diets published in all kinds of media. While most of them may take effect in the first few days, you’ll find that your waistline will go back to its old size after a short period of time. Crash diets, low-calorie diets, and others usually slow down your metabolism. You just gain back the pounds you lost previously. You need to choose the diets that you follow. For some people, they need not just what they eat but in their overall eating habits.

You might want to start by keeping a diet journal. Write down everything you consume everyday, including the amount. Do this for at least 14 days. While you know what you eat, it’s different when you write it down and read it for yourself. The objective is to make you realize that that’s exactly what you put in your body.

Start watching what you eat. A healthy diet has the right amount of proteins, carbohydrates, vitamins, fats, and other nutrients. Depending on your fitness goals, the ratios will vary. Consult a nutritionist to know what would be best for you.

But, in most cases, among the things you surely should be consuming more of are fiber and water. Fiber aids in having a good digestion every time. It slows down carbohydrates as their enter your body, reducing the amount of fat that goes inside you. You get less sugar and slower insulin output, giving you a more active fat burning. Water, meanwhile, helps in increasing your energy and in burning fat while you do your workout. Even a slight insufficiency of water in your body will negatively affect your performance in your fitness routine.

Last but definitely not the least, you need to be very careful of what you take in at night. Avoid consuming carbohydrates before you sleep. Carbohydrates are meant to be burned. Since you burn a very minimal amount of them while you sleep, you’ll just be storing fat.

These are some diet pointers that would be useful on your personal training. They may be very basic but will help you significantly in achieving your fitness goals. It would be ideal if you ask your trainer or the nutritionist in your gym for other diet tips that would perfectly suit you and the kind of training you’re undergoing.

Nutritional Elements That Impact Development

Nourishing your body is the most crucial element to growing taller. When you supply your body with all of the vitamins and minerals it needs, you provide yourself with the tools your body requires to continue growing taller. Consuming food that is nutritious, supplementing a healthy diet with the correct exercises and a good night’s sleep, will permit you to achieve the height gain that you’ve always dreamed of.

The most important tips of all is to develop and maintain a healthy lifestyle and routine exercise program. There is no doubt that the kinds of foods we consume can absolutely impact our height, growth and entire well-being. When you are not mindful of what types of foods can assist you with maintaining good health, and also promote growth in your body, you can jump-start your growing taller regimen by changing your diet alone..

The following are some helpful tips and tricks to eat healthier, and grow taller:

Number 1. Keep a journal of your eating schedule. Write down everything you eat throughout the day, and when you eat. Analyze where you can make changes and substitute healthy foods, and also try and develop a schedule and stick to it.

Number 2. Try to avoid skipping meals. Skipping meals is not advantageous to your well-being.

Number 3. Breakfast is the most important meal of the day, so you must remember to eat breakfast every morning. Try to eat approximately two hours prior to starting your daily exercise regimen. Make certain that you eat a healthy breakfast and watch your portions.

Number 4. It is also recommended that you abstain from candy, soda, and sugars. In lieu of gaining height, these foods only make your waistline grow.

Number 5. Mom was right, of course – the best way to grow taller is to eat enough fruits and green vegetables. Consuming whole wheat bread and whole grain cereals are also advised.

Number 6. Also realize that your body requires protein to function and grow properly. Proteins are comprised of amino acids which are the building blocks of the cells in your body. These proteins are vital factors in the development of elements, hormones, and substances within your system.

Number 7. Your body requires plenty of restful sleep to recover your strength and renew the vigor you lose throughout your day.

Number 8. Finally, avoid habits that are unhealthy, such as drinking and smoking that may also create other ramifications besides impeding your efforts to grow taller.

These growing taller tips are a great start if your are considering adopting a height increase program. By implementing these nutritional guidelines into your day-to-day routine, you will gradually see yourself growing taller every day.

Nutritional Diet and Prenatal Vitamins

Congratulations! In nine months you’re going to be a mother, BUT it will never be an easy task. Your body will physically experience changes, your moods will swing, your senses will be sharp, and you’ll crave for a lot of things — and food.

As an expecting mother, what you EAT matters to your unborn baby as he or she is dependent on you for nourishment. In pregnancy check-ups, your doctor might tell you this mantra: you are what you eat, and what your baby eats. Clinical studies show that what you eat has a connection to your baby’s health and growth, which is why during pregnancy, it is essential that you make “healthy food choices” and “healthy habits”. Healthy habits like exercising, “quitting on smoking and alcohol,” and taking up pregnancy vitamins are as essential as eating nutritional diet.

In the beginning of your pregnancy, you will experience adjustments significantly about food. And since you are eating for two, you will be eating twice the serving of your usual food intake, or in a more-frequent-basis.

Pregnancy Nutrition
Eating the right means knowing what foods to eat and what to avoid. Ideally, as an expecting mother you need 300 extra calories a day in addition to your recommended daily calorie intakes or allowances.

When you strictly follow a healthy pregnancy nutrition diet, as recommended by your doctor, it can counteract the baby’s risks low birth weight, susceptibility to infections and birth defects. On your side, following the recommended diet can provide positive effects against fatigue, morning sickness, constipation, leg cramps and later on an easy child birth and post-partum depression.

For pregnant mothers, the USDA approved Food Guide Pyramid and Dietary Reference Intakes should strive to consume the following servings: 6-11 servings of bread, cereal, rice and pasta; 3-5 servings of vegetables; 2-4 servings of fruits; 3-5 servings of milk, yoghurt and cheese; 2-3 servings of meat, poultry, fish, dry beans, eggs and nuts; 8 8-ounce glasses of water; You should also limit caffeine containing beverages to no more than 2 cups per day.

Nevertheless, try to consume — in moderation — foods groups rich in protein, carbohydrates, fats and Protein and Amino Acids is the building material for muscles, teeth and bones; and instrumental in normal growth patterns (build and repair cells) and immune system antibodies. Minerals, like Calcium and Zinc, are critical to maintaining healthy bones and promote healing and easy delivery, and like Iron, which supports blood circulation.

Foods to AVOID are those that has risky levels of mercury like swordfish, shark meats, mackerels, and others that might put you and your baby at risk of bacteria-related problems like raw

Pregnancy Vitamins
Prenatal supplements provide extra nutrients and boosts for expecting mothers. Pregnancy vitamins like Folate/ Folic Acid can minimize risks of hemorrhoids and constipation, or alleviate nausea or vomiting due to morning sickness.

There are literally dozens of prenatal supplement brands available. Don’t buy impulsively. Ask your doctor. Every woman has different needs. For example, an expecting woman has anemic tendencies; her doctor might prescribe her to take iron supplements.

To give you an idea, these are the ideal vitamins and minerals supplements you need while expecting: Vitamin A: 4,000 to 5,000 International Units (IU); Folic Acid (Folate): 600-1000 micrograms (mcg); Vitamin D: 200-400 IU; Calcium: 200-300 milligrams (mg); Vitamin C: 85 mg; Thiamin: 1.4 mg; Riboflavin: 1.4 mg; Vitamin B-6 (Pyridoxine): 1.9 mg; Vitamin B-3 (Niacin): 18 mg; Vitamin B-12: 2.6 mcg; Vitamin E: 15 mg; Zinc: 11 mg; Iron: 27-60 mg.

Pregnancy Reminders
Follow your doctor’s instruction throughout pregnancy. Take your pregnancy vitamins each day or as required by your doctor. Should you have concerns about your pregnancy, ask and discuss with your doctor.

Nutrition For Women Runners

When it comes to making sure you get the correct nutrition your body needs for running, there are a few issues that affect women more than men. This is partly due to the fact that women tend to pay a lot more attention to their weight than men do, and not necessarily for all the right reasons.

First, you should ensure that you get enough iron in your diet. Iron is essential for transporting oxygen through your bloodstream, as well as providing a key building block of muscle tissue. It is easy for women to become anemic (i.e. have insufficient iron) because of their periods. If you don’t eat red meat, make sure that you get iron from sources such as dark green vegetables, beans and dried fruit.

Avoid drinking coffee or tea with your meals, as these interfere with the absorption of iron. Watch carefully for the symptoms of anemia, which include fatigue, palpitations, dizziness, dryness of mouth, sores in the corner of the mouth and brittle hair. Your doctor can easily test for iron deficiency. If necessary take a food supplement to maintain your iron levels.

Second, you should ensure that you have enough calcium. This is essential for building strong bones, and avoiding osteoporosis; it may also help to reduce high blood pressure. Dairy products are generally a good source of calcium; if you don’t eat dairy products then try to buy calcium-fortified alternatives (you can buy calcium-fortified mineral water, orange juice and soya milk, for example).

Third, some women runners don’t eat enough fat. You need some fat in your diet, not least to ensure that you have healthy hair and skin. Remember that some fats are good for you – try to increase your intake of mono-unsaturated fats (e.g. from olive oil and nuts) and essential fatty acids (e.g. from oily fish and seeds) while avoiding saturated fats (which mainly come from animal products).

Top 6 Benefits of Group Exercise Fitness Program

In addition to obtaining all the known benefits of physical activity, you will also gain proper direction from a qualified instructor, plus the real motivation that comes from an energetic, supportive ambience of a well-structured workout class. Also, you will get to learn about healthy meal prep procedures and concepts.

Here are top 6 benefits that come with group workout programs;

#1: All-Inclusive Exercise

When you work out on your own, it is quite common to ignore one of the 3 major fitness components – Cardio Activities, Strength Training, and Flexibility. On the other hand, a group program such as fitness bootcamp sessions are all-inclusive and will feature not less than two of the major fitness components, plus stretching activities.

#2: Hands-On Instruction

Often, you feel like you are not doing the right thing when exercising all by yourself. But, when you embark on a group program, a qualified instructor or trainer will monitor your moves closely and provide the motivation that you need to achieve optimal performance. In addition, he or she will provide accurate answers to your questions.

#3: Full-Body Exercise

The activities usually target your whole body. As a result, you are challenged to work those weak points of yours that may be overlooked when you exercise alone.

#4: Affordability

Compared to personal training, this type of program is more affordable. For instance, if you’ve already registered in a gym, the program may be entirely free for gym members or greatly discounted.

#5: Peer Support

A lot of people lack the self-motivation to keep fit on their own, and some individuals are simply bored by going solo. In this case, embarking on this type of program will provide the right peer support you need to reach your fitness goal. In addition, the class provides healthy friendship, plus positive support from other members. You can be greatly inspired and motivated by merely watching others work out.

#6: Upbeat Music to Inspire You

Jammin’ music played during group the classes can inspire and motivate you to put in your best, and will make workout a less hassle activity. The American Council on Exercise sponsored a research that confirmed this fact. The tunes played during the sessions are the best and most suitable that can be.

Become Fit in No Time Through Easy and Simple Exercise Fitness Workouts

The road to getting yourself fit and healthy should not be daunted with complicated or difficult routines. It should be an easy road with choices and variations to achieve your desired results. Unlike joining a marathon or being a competitor in sport competition such as bodybuilding, you do not need to over-kill with your exercise fitness workouts. The basic trick here is to continue doing something that can keep your heartbeat going and makes you sweat.

Most importantly, you need to enjoy the fitness routine and workout no matter how tiring they are. This is because once you start to hate it, the more the chances of you having a burnout and giving up halfway. And we don’t want that to happen because everyone should get themselves in shape. The best thing is, because of the variety of fitness workouts available, that you can be assured that you will able to find something you will genuinely enjoy doing. We are now going to explore some of the different types of workouts that are available for you to choose from.

Bike Riding

Majority of adults nowadays stopped riding bicycles since they were young. What they do not realize is that biking is actually a very good form of workout. Furthermore, when you are riding you can feel the freedom as you breeze through the wind that is blowing through the hair. Your whole body is having a great workout as your legs are pumping and your heart is beating strongly as well. You can begin by purchasing an exercise bike or sign up for a fitness program in a nearby gym. It is definitely a fun way to work out whether you are doing it solo or in groups.

Team Sports

There are many different kinds of sports available for you to join. Some of them include playing soccer, basketball and even softball. You may want to start looking for the local amateur sports associate or league and see whether you can sign up as a member or not.

It is fun and a great form of exercise and you may even make new friends. With the same interests and goals in mind, you will find yourself having a good time as you get into shape. Each sport allows you to develop different skills as you play more, some skills are even those you never thought you would ever have.

Walking

A simple and yet effective daily workout you can try is to walk. Walking can be a good fitness workout and a great alternative for people who felt that the above activities seemed too much for them to handle.

You can start by walking around the block or garden a few times each day after dinner, or even alight one bus stop away from your house and walk home. Soon your metabolism will increase and you will find yourself trying one of the above mentioned exercise fitness workouts.

The important thing is that whatever you try, you have to do it regularly and be consistent about it. Devote about thirty minutes or one hour per session for several times each week in order to attain better results. Whether you are simply trying to lose that few extra pounds, looking to build up your stamina or even if you are simply looking for ways to let off stresses, you will see results if you put your heart into it and stick with your exercise fitness workout.

Golf Driving Tips Exercises

Introduction

Golfers sometimes forget that in order to execute a proper golf swing, the use of your whole body is required. By this logic it is clear that a golfer must exercise all muscle groups regularly. If any single grouping of muscles is neglected, your overall golf driving swing will suffer. Here are some free golf tips exercises that I have compiled to assist you in your quest to improve your golf.

These exercises will help to prepare you for the golf course but you must remember that only with the proper golf technique will you become an all round golfer.

Gym Exercises After completing your weight lifting reps, always perform a good stretch of the muscle you are exercising. This will prevent bulking up too much and encourage flexibility.

1) Back Exercises:

Your back is a key component to a proper golf swing. To exercise your back muscles in the gym you can use the lat pull downs or rowing machine. When performing back exercises always tense your abs at the same time. The abdominal muscles work in tandem with your back muscles.

2) Arm Exercises:

Triceps Overhead Arc

Lie back on a flat bench, grip a dumbbell at one end using both hands. Start with your arms straight and the dumbbell raised high above your chest. Now, keeping your arms straight, bring the dumbbell backwards behind your head until your arms are parallel with the ground. Hold for a moment and then bring the dumbbell back to the original position above your chest keeping your arms straight all the way. Repeat this motion 12 to 15 times.

Shoulder Press

Start from a sitting position; hold a dumbbell in each hand with your elbows tucked by your sides and your knuckles pointing to the ceiling. Now push each weight directly upwards, until your arms are fully extended. Repeat 12 to 15 times

3) Leg Exercises

Your legs are the basis of a good golf swing. A good golf driving tip is to ensure all leg muscle groups are exercised regularly to ensure strength, stamina and flexibility.

Leg Presses

Using the leg press machine, try to exercise each leg separately. This will promote extra strength in both legs and not just you preferred leg.

Standing Calf Raise

With a reasonably light-weight barbell held over you shoulders, place you toes on a small stand. In a controlled manner, stand on your tippy toes and raise you ankle off the ground until your calf muscles are fully extended. Repeat 12 to 15 times

4) Core Exercises

Abdominal crunches 20 to 30 – 3 sets

Leg raises: This involved lying flat on the ground with your arms by your sides touching the ground also. Keeping your knees straight, raise you legs straight up until they are perpendicular with the ground. If you are doing it correctly you will make an L-shape with your body and your legs. Repeat 12 to 15 times – 3 sets.

Exercises to Improve Your Game

Playing your best on the tennis court requires strength, endurance, flexibility and coordination. All of these things can be approved upon with the right exercises, thus making you stronger, faster and able to play harder and longer sets.

There are a lot of things you can do to increase your overall playing ability:

-Practice slow bursts of exercise like sprinting, jumping and fiercely swinging the racket.

-Allowing yourself minimal recovery periods during exercise. Tennis is a fast-paced game that lends itself to very little downtime on the court.

-Run using a lot of lateral movement.

-Work on increasing your endurance for longer playing times.

There are two main categories of fitness needed for improving your tennis game:

1. Physical – your fitness level, flexibility capabilities and strength are all important in order to play the best possible game.

2. Mental – coordination skills, and tactical ability are both needed in order to play tennis well.

So, what types of exercises should you be doing in order to play better and ward off injuries on the court? Try a few of these to both improve your play and your endurance:

Shuttle Sprints:

Run from the baseline to serving barrier and back again as fast as you can.

Ball Retrieval:

Place a line of balls along the fence, then run as fast as you can, picking one up at a time and running back to place it in the basket. Time yourself to see how fast you can do it.

Ball Drops:

Have a partner hold balls and drop them without notice while you try and grab them before they bounce on the ground.

Balloon and Foot Balance:

Blow up two balloons and try and keep them in the air by either hitting them with your racket or by using your foot. It may sound easy, but it isn’t!

Ball and Shoulder Catch:

While looking straight ahead, have a partner drop balls over your shoulder as you try and hit them with your racket into the net.

Improving your tennis game requires a strong upper and lower body. To strengthen your lower body, try a few of these easy exercises:

-High knee run.

-Leg squats.

-Front and rear lunges and walking squats.

For a great upper body workout try these simple strengthening exercises:

-Punching.

-Three-quarter presses.

-Speedball.

-Swinging.

-Tricep dips.

Before attempting any of these exercises, be sure to stretch properly both before and after your workout to avoid injuries, pace yourself. Remember, it takes time to build up your body strength and endurance. Start with a 30 minute cardio workout three times a week, then when comfortable, add a day or two of strength training in addition to your regular exercise routine and watch your game on the court improve!