As many of our regulars already know, the fight against diabetes is especially near and dear to the hearts of all of us here at Body Xchange. We understand the devastating effects of this disease, and we appreciate the talents of proper eating and appropriate medication in controlling blood glucose levels. Nevertheless, an effective treatment plan will include another component: exercise. The truth is that when it comes to keeping diabetes in check, those who make a point of staying active and fit are already ahead of the game.
Diabetes has two identifying hallmarks: abnormal carbohydrate metabolism and excessive levels of glucose in the blood. There are various reasons for this. In some cases, the body is unable to produce insulin in sufficient amounts to process the excess sugar. Then, there are the people who do produce enough insulin but whose bodies are unable to properly use it.
The beauty of exercise is its ability to reduce the levels of glucose in the blood, and it will do this regardless of the underlying reason behind the condition. That’s because when your muscles are under stress, they look to sugar for the energy they need to keep performing. They get this sugar from the blood and immediately work to burn it, causing blood glucose levels to naturally subside. As an added benefit, exercise can boost the body’s ability to utilize the insulin it already has, thereby increasing its effectiveness. Read More ▸
Sometimes, decay appears to be an unavoidable fact of life, particularly if you look in a full-length mirror after staying away from the gym for three months or more. In addition to having lost muscle tone, you will likely have piled on a few more pounds than you realized. It’s time to face one unpleasant fact: If you want to get back into shape, you’ll have to do more than return to the gym. You’ll also have to start watching what you eat.
Luckily, the combination of exercise and good nutrition can get you back in shape before you know it. Just make it a point to:
Start thinking of fast food as poison. Given its overload of salt, fats and calories, this might not be far from the truth.
Make brown-bagging a habit. Pack a high-protein chicken or turkey sandwich with lettuce, tomato and mustard rather than mayonnaise. Throw in an apple or banana as well in case you’re in need of a snack. This type of lunch will leave you feeling slim and energetic, unlike that greasy burger that was never your friend in the first place.
Refrain from skipping meals. The practice will only lead to binging later. Instead, put yourself on a three-meal-a-day schedule with morning and afternoon snacks of fruit or yogurt in between. This will help you lose weight while putting the brakes on potential hunger pains.
Just say no to french fries. You’re better off with a salad instead. Just be sure to ask for the dressing on the side, and remember: Eating food from your dinner partner’s plate will pile on the calories just as fast even if your friend is paying for them.
Concentrate on working those abdominals. A focus on strengthening this region will do more than just beef up the muscles. It will also serve as a reminder to keep them in shape by eating right and avoiding fattening foods.
Training starts Monday, January 16th. In order to participate, you must schedule and complete your private orientation prior to start date. You are required to take measurements before and after the 7 day program.
Hang on tight. The holidays are nearly here, and despite filling the air with joy and good will, this time of year can also spell disaster for your workout routine. With parties and get-togethers both in and out of work, it’s hard to keep your fitness goals under control. In fact, studies show that from Thanksgiving through New Year’s Day, most people are going to see that needle on the bathroom scale head a bit further north than they’d wanted.
Although overeating will take the bulk of the blame, let’s face it: Many of us just find it hard to cram our regular exercise routine into our hectic holiday schedules. If you feel this way about your workouts, you’re not alone. It’s one of the major reasons that fitness centers across the country see a sudden growth in membership every January.
Here’s the good news. It is possible to enjoy your holiday season and stay in shape at the same time. Here are some tricks to help you do just that. Read More ▸
If you have ever tried to ignore a box of doughnuts at work, you know how hard it is to keep your hands to yourself and walk on by. And once you walk on by, the battle isn’t over. Even if you are in a different room and down the hall, you can’t stop thinking about those doughnuts.
Why is it so hard to resist something as small and seemingly innocent as a doughnut? It has to do with habit—and mind set.
The draw you feel from that doughnut goes way beyond just a mild interest: you are wired to want it, and resistance is hard. In his book, The End of Overeating, Dr. David Kessler MD explains the breakdown:
When you taste foods that are highly palatable (such as foods containing excess sugar, fat and salt), your brain releases opioids into your blood stream. Opioids are brain chemicals that cause you to have intense feelings of reward and pleasure, as well as relieving pain and stress. The pleasurable effect is similar to the feelings that morphine and heroin users experience. The desire may be so intense that you keep taking one bite after another: it can be hard to stop.
That explains why you keep eating. But why do you give in and approach that doughnut box in the first place? Why not just refuse to take that first bite?
The answer is another brain chemical called dopamine. Dopamine is responsible for motivating you to seek out the doughnut so you can get the opioid release. You remember how good it tasted and how great it made you feel. Dopamine energizes you to work for that doughnut. It causes you to concentrate on it and drives you to seek it out. Read More ▸