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Exercise Tip of The Week

Do you have dumbells?

I was shopping at Target and decided to have a look at the exercise equipment and supplies on one of their aisles and I found a large selection of dumbells. I picked a couple out ( 5 lbs. each) and have been using them almost every day since.

I keep them at my feet at the side of my desk and whenever I am on the phone or waiting for something to complete, I will pickup the dumb bells and do a little light weight lifing!

It may not be a full workout but I have noticed my arms are already getting bulkier and more toned! I highly recommend you grab a cheap set of dumbells and keep them near for impulsive use like I do!

Our Goal: Healthy Minds & Physically Fit Bodies!

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Type II Diabetes: Insulin-Dependent Diabetes

The term diabetes refers to higher than normal levels of sugar, or glucose, in the blood. Type II diabetes, also known as insulin-dependent diabetes, was commonly referred to as adult onset diabetes until recently when the name no longer accurately describes the population with this disease.

Type II diabetes, in the past, was relegated to the adult population. However, in the new era of ever rising cases of childhood obesity and heart disease, the term adult onset diabetes is quickly becoming a misnomer. The number of children that are presenting to doctors with this disease is rising at epidemic rates.

The problem lies in the fact that the cells of the body no longer respond to the insulin.

Unlike Type I diabetes, where there is little to no insulin being produced by the beta cells of the pancreas, in Type II diabetes there is plenty of insulin. The problem lies in the fact that the cells of the body no longer respond to the insulin. The normal response is to cause gates in the cell membranes to open and letting the sugar in from the blood stream. Since this is not occurring, the sugar levels in the blood remain extremely high and the cells are deprived of the necessary energy that they would normally derive from the sugar.

Additionally, as Type II diabetes is sometimes not diagnosed for many years, the pancreas will sometimes stop producing insulin all together since the body sees no need to make something that can't be used.

Many professionals are prescribing changes in diet and increased activity levels as the medicine needed to help reverse some of the non-responsiveness of the cells to insulin. Making lifestyle changes can dramatically improve the overall health of the patient as well. To augment adjustments in nutrition and exercise, doctors can also prescribe diabetes medication which assists to increase the responsiveness of the cells to the insulin that the body may still be producing.

If left untreated, Type II diabetes can eventually decrease the quality of life and life span of the patient.

With the invention of all our modern and refined processing for foods we have seen an increase in diabetes in our world.

Double Diabetes -- Placing Your Kids at Even More Risk

In some medical circles it's called Type 3 Diabetes. Teenagers and young adults diagnosed with type 1 diabetes, if overweight or obese, can develop type 2 diabetes later in life. It's a double whammy and the medical consequences of such a diagnosis don't look good.

Higher than normal level of glucose in the blood is diabetes. Glucose is the main energy source for the brain and nerves and comes from digesting carbohydrates. Because of its importance as an energy source, glucose blood level is normally kept within a narrow range.

Two hormones help to keep glucose in this normal range. First, there is insulin. Insulin is released by the pancreas as glucose levels rise after a meal. It promotes the uptake of glucose by muscle cells. Second, is glucogon. This hormone causes the release of glucose out of energy stores during fasting. The insulin to glucogon ratio helps to stabilize the normal levels of blood glucose.

In order to have consistently high blood glucose levels either insulin production and/or release from the pancreas is defective or the muscles don't respond to insulin when it is released.

Juvenile or Type 1 Diabetes -- Insulin production is defective. Most often detected early in life. These patients require insulin shots.

Adult Onset or Type 2 Diabetes -- The muscles don't respond to insulin. In this case, glucose stays within the blood and not in the tissues. The early stage is called Insulin Resistance. Type 2 is associated with being overweight or obese.

A young man who has type I diabetes, if he does not follow a proper diabetic diet and an exercise program, could develop type 2 diabetes on top of his type I diagnosis.

This is a fear turned into reality for many type I diabetics and their families. The Children's Hospital of Pittsburgh states that 25% of children with type I diabetes are showing features of type 2. The main feature shared by all of these children...obesity. Dr. Dorothy Becker, a pediatric endocrinologist and leading double-diabetes researcher, feels the numbers will continue to climb.

And an ongoing study to determine the best treatment for children with type 2 diabetes is also uncovering many kids who harbor antibodies that signal they have or are developing the type 1 form.

No matter which type of diabetes came first in a child, it makes treatment that much harder for everyone involved. So what is the best treatment?

The best treatment for type 3 diabetes is prevention. Children, with or without diabetes, must exercise. Toning and building muscle tissue is the only effective way to protect against type 3 diabetes.

Strong muscles are metabolic active and able to uptake glucose as expected when insulin is released into the blood. Parents, start a supervised and doctor approved workout program with your children. Something tells me that we may need a strong future.

Dr. Smith is the Chief Medical Consultant for the Diet Basics Website, a content rich weight loss site dedicated to the on-line dieter. Please visit his site at Diet Basics.

Diabetes: What is it?

The following information is for educational purposes only and is meant to complement any medical treatment, not to prescribe or diagnose any condition. Please consult with your doctor before starting any medical or nutritional program.

Some of the races that have diabetes in large numbers are the Hawaiians and the Native American Indians. Their bodies have a hard time adapting to the modern foods. More than any other disease, diabetes can be managed quite well with nutrition.

There are two types of diabetes: the first, diabetes insipidus, is more rare and has to do with a deficiency in the pituitary hormone called vasopressin. The other possibility is that the kidneys have an inability to respond properly to that hormone. People with this form of diabetes have several symptoms that make it stand out: they have tremendous thirst and they urinate large amounts regardless of how much they drink, and this shows us the weakness in the kidneys.

Diabetes Mellitus Type I is often called insulin-dependent diabetes It occurs at a young age and is sometimes called “Juvenile Diabetes.” It is often caused by a viral attack on the system, but most experts are of the opinion that the body’s immune system is weak when this occurs. With the destruction of the beta cells in the pancreas which manufactures the insulin, the body is unable to utilize glucose, the main food for the body. Consequently, the level of glucose is high in the blood since the body can’t absorb it. This is often called "insulin resistance." The diabetic's blood becomes "too thick" or "sticky" and this causes blood clots or thromboses that damage blood vessels.

This can lead to the creation of excessive levels of free radicals (oxidants which break down the body faster) and makes the person more susceptible to the following problems: Diabetics have a larger risk of kidney disease, arteriosclerosis, blindness, heart disease or nerve diseases, as well as being more prone to infections. This is because of their body’s resistance to insulin, which is the hormone that actually drives the glucose into the tissue and cells as a nutrient. When this does not happen the body becomes metabolically weak. The glucose molecules engage in an abnormal coupling with body proteins, a step called “glycosylation.” Consequently, this disrupts the protein’s ability to function biochemically and further weakens the immune system.

Some of the more common symptoms are abnormal thirst, again; irritability; weakness; fatigue; excessive urination; extreme loss of appetite or excessive hunger, and in the worst cases, vomiting and nausea. Some of these diabetics can have hyperglycemia type symptoms, which is too much glucose in their blood or at other times hypoglycemia when there is too low blood sugar. Both conditions can be serious. The worst of all these conditions is hypoglycemia, which can come from just missing a meal, or too much exertion or an insulin overdose. The symptoms could be dizziness, confusion, excessive sweating, and if not treated may lead to a coma. With hyperglycemia it could look the same as far as the symptoms, with not being able to keep down fluids as one of the danger signs. This means there is too much blood sugar in the system. It is more common during an illness and could also result in a coma. These two can be serious medical emergencies with life and death consequences.

A poor diet may be one of the biggest factors leading to diabetes. It often occurs with people who are overweight or who eat a diet high in refined sugar, highly processed foods, low in fiber, with too many complex carbohydrates and with too much meat, and who don’t exercise.

The second category is Type II or non-insulin dependent diabetes, and more often occurs when people are older, and usually with people whose family may have a history of diabetes. This disorder is a little different in that the pancreas does produce insulin, but for some reason the insulin is not effective. Some of the common symptoms are poor vision; fatigue; frequent urination; skin infections, and slow healing of wounds as well as unusual thirst, drowsiness, and tingling or numbness in the feet. This disease is also linked to a poor diet. The National Institute of Health says that there are twenty to twenty-five million people with diabetes type problems, many have undetected Type II (some five million). Diabetes is the third leading cause of death in America. It can be detected with a simple urine test.

There is lots of controversy about nutrition but most experts agree that if there is excessive weight, a weight loss program is essential. Consult with a doctor who specializes in nutrition. As with other health challenges, each individual is different and I believe we need to treat the whole person. Many will recommend a high complex carbohydrate, low fat and high-fiber diet with lots of fresh vegetables, moderate fruits and green vegetable juices.

Excess fat cells create chemical messengers that block the body's ability to actually respond to the insulin. As the fat comes off the diabetic's own insulin works better and the blood sugar level can improve. Garlic and onion are always great for healing the body. Add some capsaicin, a natural derivative of hot peppers to spice it up and it is also very healthy.

Eat more steamed and raw vegetables, complex carbohydrates moderately, low fat foods (cut down on animal fats), and increase grains and whole foods. Avoid white flour, salt and white sugar as they elevate blood sugar levels. Eat more legumes, root vegetables, brown rice, and nut butters. Vegetable sources from protein are much better because high fiber helps reduce blood sugar urges. Eat proteins such as beans and tofu, salmon, and tuna two or three times a week. These fish have the Omega 3, great for the immune system. Eat lots of raw olive oil for your dressings or spread it on breads instead of butter; never use margarine.

Treat Cholesterol: High cholesterol increases the diabetic's risk for heart disease and stroke. Treat High Blood Pressure: Even modest blood pressure elevations greatly increase the risk of diabetes complications. Most diabetics should be compulsive about maintaining blood pressure control.

Plant fiber concentrates like psyllium (Metamucil, etc.) do more than just help with constipation problems. They can also help with absorption of sugar and starches. Some of these more common fibers have modest blood sugar lowering effects: glucomannan, guar gum, legume fiber, oat gum, pea fiber, apple pectin, and psyllium. Of course, the best way to get fiber is from increasing the fresh fruit and vegetables and legumes you eat so you get the fiber directly.

Avoid tobacco since it constricts your blood vessels and can be much more harmful to your condition. Eat more carbohydrates or reduce your insulin before exercise as it produces more insulin-like effect on the body. Exercise can cause low blood sugar (hypoglycemia) requiring a reduction in dose of insulin or diabetes pills. Diabetics with unrecognized heart disease are less likely than non-diabetics to feel chest pain (angina) as a warning sign that they are exercising too vigorously. (Consult with your doctor).

Most diabetics could cut down and eventually cut out their insulin or diabetes pills through a holistic program centered on nutrition. They could probably all benefit, reducing their risk of long term complications; however, you need to work with a medical doctor that uses nutrition in his or her practice.

Many carbohydrates that people think of as being good for a diabetic can actually raise the glucose level of blood dramatically, e.g., whole wheat bread, many breakfast cereals, a baked potato, raisins, prunes or most dried fruit and carrot juice. Carrot juice is far too sweet. Better to juice a few little carrots and put in more greens such as kale, spinach, celery or wheat grass. Find a good green drink with many of the greens, which is also a great source of chlorophyll. Think: alkaline balance. Other carbohydrates such as pasta, pita bread, unleavened bread or bible bread, boiled potatoes, grapes, oranges, lemons or honeydew raise blood sugar only modestly.

Reduce the use of honey, molasses, etc. They do raise blood sugar, but most diabetics can tolerate them in small amounts, e.g., 1-2 tsp. a day if they are careful; however, it is better to try and do without. Replace those with fructose (fruit sugar) and lactose (milk sugar) as they do not raise blood sugar much and can be used in moderate amounts. A small percent of diabetics do not do well on a high carbohydrate diet, even one that is low in simple sugars and high in complex carbohydrates. Their blood sugar rises as do their triglycerides and cholesterol, so just increase the greens and legumes along with proteins.

Avoid fish oil capsules containing large amounts of para-amiobenzoic acid (PABA) as well as salt and white flour as they tend to raise blood sugar levels. Also, avoid taking large amounts of the amino acid cysteine because it can break down the bonds of the insulin hormone.

Mental calmness is critical for all health. Stress increases the adrenal glands' output of adrenaline and cortisone, two hormones which act to increase blood sugar. Relaxation training and stress management techniques help improve blood sugar control. Sometimes bio-feedback training could be very valuable -- see a professional.

I recommend close medical supervision, for any treatment using vitamins or nutrition.

Chromium Picolinate, 400-600 mcg daily (Combination of chromium picolinate, vanadyl sulfate, and other vitamins and minerals that work together to regulate blood sugar levels), or

L-Carnitine, L-Glutamine and Taurine, 500 mg of each (twice daily on empty stomach). Take with some Vitamin C for absorption, which mobilizes fat, reduces

In conclusion, regarding the emotions or how diabetics are living their lives from The Wisdom of the Body:

Diabetes people are living their life in an attitude of UNACCEPTABILITY of life at the most basic level (Sugars). They are never SATISFIED, never FULFILLED, and never CONTENT, they are always a work in progress.

Sources: Dr. James F. Balch, M.D., Phyllis A. Balch, C.N.C., and Dr. Richard Podell, M.D.

The last sentence taken from Wisdom of the Body by Roger Cotting, Dr. Diane Mistler (Misty), and Connie Smith, RN, about their work and teachings.

Othon Molina Ph.d. c LMT has been involved in the health field as a manual therapist and personal trainer for over thirty five years. He has studied with some of the top doctors and healers of our times. His specialty is treating sports injuries, back problems, and teaching others about how to improve their health using nutrition and training. He has just published his first book “Your beautiful body”

Some of his clients include: Bob Hope, Jane Seymor, Essam Kashoggy, Jim Nabors, Tony Robbins, Mark Victor Hansen, Carol Burnett, San Francisco Ballet, Allvin Alley Dance troup, some of the top olympic and international elite athletes, team doc and trainer for the German professional triathletes. He also trains massage therapy teams all over the world. He has worked in the medical tent for the Kona Ironman for over 9 years and continues to this day. see http://www.molinamassage.com for more information and other articles.

Get More Out Of Life While Managing Your Diabetes

When I was first diagnosed with Type 1 Diabetes at the age of 21, I had not given the first thought to living a healthy diabetic lifestyle. As far as I was concerned, a healthy lifestyle was reserved only for fitness junkies and overweight moms.

I didn't know squat about the benefits and overall happiness a healthy lifestyle would lead to. I was perfectly content eating frozen pizza, smoking cigarettes, and binge drinking on a regular basis. After I was diagnosed with diabetes, I had a lengthy discussion with my doctor that resulted in an epiphany, "Everything I love is killing me!"

First, we'll define what I mean by healthy lifestyle. When I asked the question, "What is a healthy lifestyle?” the common answer seemed to be, "Don't smoke, don't drink, eat only vegetables and protein, and make sure to exercise every day."

My first thought was, "You can give that crap right back to the birds." I was 21, loved to party, and absolutely chock full of testosterone.

The ideas, practices, and benefits a healthy lifestyle provided sounded great for managing my diabetes, but I sure didn't like the idea of my social life falling off the face of the planet. Believing in the power of moderation, I made some compromises with my disease:

I quit smoking cigarettes and only smoked cigars on special occasions such as bachelor parties, Super Bowls, or the birth of my first child. That last part was a joke. After many years of searching, special occasions are the only reason I can find to put nicotine or smoke of any kind in your body.

For me, this was a big one. I'm not really the type of guy that likes to meet girls at church, and school was not really an option for me, but drinking was all my friends and I did. As a result, drinking alcohol (sadly enough) was a major component of my social life. From that day forward, I laid down some basic rules.

No liquor. Liquor causes severe instability in blood sugar levels, and will cause serious problems. I stick only to beer and wine with a maximum of three drinks. If you monitor your sugar regularly and eat beforehand, you should be able to enjoy a nice night out.

Of the areas available for improvement in my lifestyle, eating was the easiest for me to adapt and overcome. When I learned that protein had a minor effect on my sugar that was good news, any hamburger and steak-loving American would be happy to hear that, but the bad news was that French fries, baked potatoes, and (my favorite) sweet potatoes were off limits. That meant I had to learn to love vegetables.

From that point forward, I began cooking veggies with light butter and cayenne pepper. I know that sounds odd, but I like spicy food. As far as your diet is concerned, for the sake of your happiness, find your favorite spices and seasonings and begin experimenting with healthy foods.

When it comes to exercising many people (including myself) do not follow through for long enough to see substantial results. Personally, I believe in living an active lifestyle instead of becoming a fitness and free-weight junkie. What worked for me? Basic exercises (lunges, squats, and crunches) in front of the television every morning followed by a 15 minute walk.

Complying with the guidelines I listed above, I'm still able to have a fun, active lifestyle while controlling my diabetes. Finally, I need to say that I'm not a doctor, just a guy with Type 1 Diabetes. The practices I listed worked for me to maintain the young-adult lifestyle that I wanted. You may be different, and understanding your own personality traits is critical to successful moderation and control of your diabetes.

Brandon C. Hall is an online business owner and Type 1 Diabetic who runs many websites. For the latest articles and news related to diabetes and the diabetic lifestyle visit: http://www.diabetic-resources.com

What Is Diabetes?

Your doctor may have recently advised you have diabetes. Or you are overweight and you have discovered you may be at risk of diabetes. Others may have a friend or family member who has been diagnosed with the disease. Just what does diabetes mean and how does it affect your lifestyle?

Diabetes means that your blood glucose (often called blood sugar) is too high. Your blood always has some glucose in it because your body needs glucose for energy to keep you going. But too much glucose in the blood isn't good for your health.

Glucose comes from the food you eat and is also made in your liver and muscles. Your blood carries the glucose to all the cells in your body. Insulin is a chemical (a hormone) made by the pancreas. The pancreas releases insulin into the blood. Insulin helps the glucose from food get into your cells. If your body doesn't make enough insulin or if the insulin doesn't work the way it should, glucose can't get into your cells. It stays in your blood instead. Your blood glucose level then gets too high, causing pre-diabetes or diabetes.

Pre-diabetes is a condition in which blood glucose levels are higher than normal but are not high enough for a diagnosis of diabetes. People with pre-diabetes are at increased risk for developing type 2 diabetes and for heart disease and stroke. The good news is if you have pre-diabetes, you can reduce your risk of getting diabetes. With modest weight loss and moderate physical activity, you can delay or prevent type 2 diabetes and even return to normal glucose levels.

· being very thirsty
· urinating often
· feeling very hungry or tired
· losing weight without trying
· having sores that heal slowly
· having dry, itchy skin
· losing the feeling in your feet or having tingling in your feet
· having blurry eyesight

You may have had one or more of these signs before you found out you had diabetes. Or you may have had no signs at all. A blood test to check your glucose levels will show if you have pre-diabetes or diabetes.

People can get diabetes at any age. Type 1 diabetes, formerly called juvenile diabetes or insulin-dependent diabetes, is usually first diagnosed in children, teenagers, or young adults. In this form of diabetes, the beta cells of the pancreas no longer make insulin because the body's immune system has attacked and destroyed them.

Treatment for type 1 diabetes includes taking insulin shots or using an insulin pump, making wise food choices, being physically active, taking aspirin daily (for some), and controlling blood pressure and cholesterol.

Type 2 diabetes, formerly called adult-onset diabetes or noninsulin-dependent diabetes, is the most common form of diabetes. People can develop type 2 diabetes at any age—even during childhood. This form of diabetes usually begins with insulin resistance, a condition in which fat, muscle, and liver cells do not use insulin properly.

At first, the pancreas keeps up with the added demand by producing more insulin. In time, however, it loses the ability to secrete enough insulin in response to meals. Being overweight and inactive increases the chances of developing type 2 diabetes.

Treatment includes using diabetes medicines, making wise food choices, being physically active, taking aspirin daily, and controlling blood pressure and cholesterol.

Why do you need to take care of your diabetes? After many years, diabetes can lead to serious problems in your eyes, kidneys, nerves, and gums and teeth. But the most serious problem caused by diabetes is heart disease. When you have diabetes, you are more than twice as likely as people without diabetes to have heart disease or a stroke.

If you have diabetes, your risk of a heart attack is the same as someone who has already had a heart attack. Both women and men with diabetes are at risk. You may not even have the typical signs of a heart attack.

You can reduce your risk of developing heart disease by controlling your blood pressure and blood fat levels. If you smoke, talk with your doctor about quitting. Remember that every step toward your goals helps!

Later in this article, we'll tell you how you can try to prevent or delay long-term problems. The best way to take care of your health is to work with your health care team to keep your blood glucose, blood pressure, and cholesterol in your target range.

If you have diabetes and are overweight, even a moderate reduction in weight can have a positive benefit to your health and possibly blood pressure and cholesterol. If you are overweight or obese and don’t have diabetes, you have added risk of developing the disease.

There are several methods to determine a healthy body weight. The simplest is to measure around your waist. Men who are greater than 94 cm (37 inches) and women who are greater than 80cm (32 inches) are overweight. Another method is the Body Mass Index which takes into account your height, weight and gender. If your BMI is greater than 25 you are considered overweight. If it is greater than 30, you are considered obese.

Kim Beardsmore is a weight loss consultant whose business operates across 60 countries. This world renowned, medically approved program will give you results you'll love and all the support you need! Estimate your healthy body weight, tons of recipes, articles, free newsletter and more at http://weight-loss-health.com.au

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