Wonderfully Fit Personal Training                              


Healthy Diet For Seniors

13 0 17 Dec 2018

A healthy meal is a balanced meal. And it is required in old age as much as it is in any other phase of a person’s life. For senior citizens eating well can be the key to staying mentally sharp, emotionally balanced and energetic, with a strong immune system and a positive outlook.

A healthy diet in old age can:


1. Increase mental acuteness

2. Increase resistance to illness and disease

3. Lead to higher energy levels

4. Lead to a more robust immune system

5. Lead to faster recuperation times

6. And better management of chronic health problems.

Why people don’t eat properly in old age

1. Slow metabolism: the metabolism of the human body starts slowing down after the age of 40. So eating the same quantities and types of food that a person ate in his young age is not possible. And even if a person does he/she tends to gain weight.

2. Loss of taste and appetite: with age a person’s sense of taste diminishes. So the person either chooses to garnish his/her food more or doesn’t feel like eating. And the appetite is also lost with time because of the slow metabolism.

3. Improper digestion: in the process of getting an older a lot of changes take place in the digestive system. As a result of which a person produces less amount of saliva and digestive acids. This makes it difficult for the body to digest certain vitamins and minerals. And hence leading to digestive problems.

4. Health issues: sometimes medicines and illness also have a negative affect on the appetite. A person should talk to his physician to overcome this problem.

5. Low activity level: with old age physical activity level starts coming down. Seniors often cut back on activity for physical and medical reasons. And when the body doesn’t exercise it doesn’t feel hungry.

6. Emotional reasons: loneliness and depression can also affect a person’s appetite and the diet. Sometimes seniors don’t eat just because they don’t want to eat alone. Feeling depressed also leads to loss of appetite and sometimes it leads to overeating.

Senior citizens need to overcome all these problems to have a healthy and golden old age. Some help from the family members and a good physician can help the senior come out of these problems. These days even Elder day care companies arrange for services like cooking, taking out to meals and provide company.

The healthy diet of old age must have

1. Reduced amount of sodium (salt) to help prevent water retention and high blood pressure.

2. Reduced fat intake in order to maintain healthy cholesterol levels

3. More amount of calcium and vitamin D for bone health

4. More fiber-rich foods(roughage like fruits, salads etc) to prevent constipation

5. Reduced intake of sugar and dry foods

6. Must contain the recommended amount of important vitamins and minerals

7. Increased water intake

8. Regular physical activity

Wonderfully Fit Personal Training

Kinetic Bands – Use and Benefits

27 0 17 Dec 2018

Kinetic bands add unique set of exercise to workout sessions. They help one to get leaner and stronger. They are mostly used by athletic trainers and also find application in the field of physiotherapy.

Runners use this type of resistance for improving their performance. They make thigh and knees stronger. There are some other benefits of using these bands.They improve agility as well as flexibility.

kinetic bands

Improves Flexibility and Agility

Kinetic bands like other resistance band exercises improve flexibility of the body. Exercising with these bands makes one more agile.

Better Balance and Stamina

Training with these equipment improves balance of the body. It also heightens stamina during intense athletic performance (not allowed in actual athletic events).

Leaner Body

Since they pose more difficulty to free movement of body, exercise is more intensive. It makes the body leaner and fitter. It also improves postures.


The biggest advantage of these bands over traditional equipment is cost effectiveness. They come at a cheap rate and buying a pair or two is not a problem. They are usually available in all sports and fitness equipment shops.

Easy to Use

The bands are easy to use and could be easily learned to use. Few sessions can make you an expert in band training.

Use It With Other Traditional Exercises

You can use band training with some other traditional exercises. This will add variety to existing set of exercise that you are doing.

Take Less Storage Space

Bands are small and take less space for storing. Machines and free weights take more storing space. They are so small that it can be accommodated in one’s pocket.


Some people are diligently committed to their training program. They do not wish to miss their regular exercise. A pair of resistance bands will give the opportunity to do your workout wherever you want. They are portable and are a good exercising companion while you are travelling.

Using the Bands

Many athletes use kinetic bands for training themselves. It is an effective tool for improving their performance. Sprinters and jumpers predominantly use them.

The bands are attached to both the legs above the knee. Make sure the strap is tight enough to avoid sliding. You must remember that they should not be worn in athletic events like matches and games.

Choose the Right Level of Resistance Bands

Bands come in varying levels of resistance and are coded with different colors to denote different levels of resistance. Young athletes (men as well as women) use lower level of bands for training themselves. Bands with medium level of resistance are used in athletic drills. Higher resistance is not recommended for normal people. Athletes who have gained enough strength with intense exercising use them for further improvement of their performance.

Kinetic bands make leg and hip stronger. They also improve cardio endurance of the body.

Wonderfully Fit Personal Training

Healthy Holiday Eating Tips to Prevent Overindulgence

22 0 14 Dec 2018

Ahh The holiday seasons. Good food,good drink,good friends and oh those parties. No matter what the holiday occasion this is the most difficult time to lose or maintain your weight.However this time of year doesn’t have to be an unhealthy time of year for you and yours.

Let’s discuss some tips to help keep the diet under control.


Go Healthy not Fatty

It is always tempting to over indulge during the holidays. Pizza, wings, roast beef, fried foods all call to us with their song of happiness. Instead of a trip down empty calorie road try instead the high fiber foods like oats, carrots, apples, whole grains and more. If you find yourself at the buffet table try sampling a little bit of everything in small portions. When it comes to desert select your favorite (not by trying everyone first) and then share it with someone. This is also a good way to break the ice at a party

Small and Many not Few and Large

Simply put try eating 5-6 small meals instead of three huge meals a day. A little bit several times a day will help you feel fuller and won’t weigh you down with that “stuffed, bloated feeling” that makes everyone feel sluggish. Another tip would be to have a light snack (say an apple with some peanut butter) before going to a holiday meal. This will help you feel full and provide healthy nutrients in case you falter at the party.

Exercise before, during and after the holidays

Keep that metabolism up. Brisk walks before and after a meal will do wonders for the digestion and your muscles. Exercise is also a great way to relieve stress which has been known to occur around the holidays.

Control the Alcohol Intake

Granted the most difficult to attain during the holidays, however even though the temptations increase during any holiday season try this instead.

Drink one perhaps two glasses of wine or dark beer at dinner. For non-alcoholic substitutes try grape juice or tea. These actually help relax you and contain powerful antioxidants which will help build up your immune system.

OK there you have it, Four tips to help you through the holidays. By following these guidelines you will enjoy a happier healthier holiday season.Don’t forget to tell your friends about these healthy holiday eating tips.

Wonderfully Fit Personal Training

8 Rules Of Christmas: Healthy Holiday Eating Tips

17 0 13 Dec 2018

First of all, before anything else is said, let’s agree on a couple of things.

Sharing good times with friends and family is part of what the holiday season is all about. When these groups get together, it is often in the presence of delicious, scrumptious food. This food tends to be available for snacking all day.


Oh yeah! You’re going to sample Aunt Millie’s mincemeat pie, Uncle Bob’s specially prepared fried turkey, and probably a glass of Alka-Seltzer or something similar.

Unfortunately, I am here to remind you of a few things; you are on a diet, you want to lose weight, all that stuff that is so tempting is fattening, and this is the hardest time of the year to be good. So, let’s just pick up on a few rules to help you get through the season.

8 Rules For Healthy Holiday Eating:

Before we get started, I want you to get comfortable, so put some turkey on your plate, get some of that great dressing (don’t forget the cranberry sauce), fight Cousin Ed for some of that green bean casserole my niece, Sharon, makes so well, and tell Grandma to save a piece of pie for you. Have a seat, relax, enjoy your meal (while balancing a soggy paper plate on your knee) and I will give you the rules to help you survive the season.

1. Forgive yourself in advance and give yourself permission to have a good time:

Look, this stuff isn’t poison! You didn’t take 10 years off your life just because you ate more than you should have…and then went back for seconds. You are only human, and you are here to have a good time! One of the reasons you want to lose weight, or keep it down, is so that you can enjoy life, and this is one of the most enjoyable times of the year. So, as they say, live a little. Whatever happens over the next few days will not kill you, and whatever damage you do manage to do can be rectified.

2. It’s just a couple of days:

Okay, for some families, it may be a couple of weeks…twice…Thanksgiving and Christmas, or Hanukkah, or Kwanza. Whatever it is for you, it is finite, it WILL end, and it is mainly limited to a certain time of the year. Who you are in terms of health, fitness, and weight loss is determined by the overall accomplishments of the year, not by a few weeks in the fall.

3. Stay with your program:

You will definitely minimize the effects of all the dinners, cookies, and snacks if you can still get in your walks, aerobics, weight training, or whatever else you have been doing. During the holiday season, it can be difficult to get everything done the same as in the rest of the year, but two days of exercise Thanksgiving week, while not as good as three or five, is still better than none. Simply knowing you have not abandoned your plan will help you get over any depression you might have because of your holiday eating, and will help reduce any negative effects from all the delicious, gooey calories you have “accidentally” consumed. If you cannot stay on a formal program, squeeze in a walk, even if it is a high-speed shopping trip through the mall. By the way, this is the reason I love yoga. When everything’s done, I can retire to my bedroom and not only get the physical benefits of the yoga session, but I relieve some of the stress I may have built up during the day. That helps with the eating too.

4. Remain in touch with reality:

You will hear people speak of “mindful eating”. Be aware of what you are doing. Have you ever heard someone say, “That is so good, I just have to have some more.”? Of course, YOU and I never say things like that! Well, the truth is that you DON’T have to have some more, and, if you do, it doesn’t need to be right now. Just because the food is there right now doesn’t mean it has to be eaten right now. You know what’s good for you and what isn’t. One piece of pie today is not going to kill you or destroy your weight loss resolution, but do you have to have that pie? Isn’t there a healthier treat you could have, or could you just wait until the meal has settled, or after you take a walk to rev up your metabolism and burn off some of what you already ate? Why not take a piece home with you and have it as a treat for later…when you aren’t as full as a tick?

5. Food is not love:

Many people tend to equate food and eating with love. You cannot change the others, but you can change your own attitude. Refusing seconds of Grandma’s turkey does not mean you don’t love her. If she is hurt because you normally stuff yourself and this year you’re not doing her food “justice”, just say that you are full right now but will have more later. Take control of YOUR life. Others will have to take control of their own.

6. If you are the cook:

Choose healthy dishes prepared in a healthy manner. If you have found a new diet-friendly food that you enjoy, share that with others. This will give you one more healthy dish on the groaning board to select your own meal from.

7. Alcohol:

If you enjoy wine, beer, egg nog like my Uncle Wilbur liked, or other drinks containing alcohol, just slow down and cut back. Try slipping in a glass of water between drinks. Drinks containing alcohol are sneaky calories. They do nothing for you nutritionally, but they do have a lot of calories. A few drinks with friends can give you more calories than a Big Mac…and you probably have these drinks while snacking or eating a meal! Oh well! At least if you are a beer drinker, you can try some light beers. It will give you an excuse to sample.

8. Be happy to be where you are, doing what you are doing, with the people you love:

If you fall head over heels off the diet wagon, have fun. What you do throughout the year will have more effect on your weight and health than what happens between Thanksgiving and New Year’s.

Wonderfully Fit

The Diabetic Exercise Program

42 0 13 Dec 2018

An important part of any diabetic management program is regular exercise. The benefits of exercise are the same for everyone, whether they have diabetes or not. Improved physical fitness, improved emotional state, weight control and improved work capacity are all benefits of exercise.

Diabetics exercise increases the uptake of glucose by muscle cells, potentially reducing the need for insulin. Exercise also reduces cholesterol and triglycerides, reducing the risk of cardiovascular disorders. People with diabetes should consult their primary health provider before beginning or changing an exercise program.


The ability to maintain an exercise program is affected by many different factors, including fatigue and glucose levels. It is as important to assess the diabetic’s usual lifestyle before establishing an exercise program as it is before planning a diet. Factors to consider include the diabetics usual exercise habits, living environment, and community programs. The exercise that the person enjoys most is probably the one that he or she will continue throughout life.

Everyone with diabetes should follow the guidelines set forth by the ADA when undertaking an exercise program. These include the use of proper footwear, inspecting the feet daily and after exercise, avoiding exercise in extreme heat or cold, and avoid exercise during periods of poor glucose control. The ADA further recommends that people over the age of 35 have an exercise-stress electrocardiogram prior to beginning an exercise program.

Exercise for Type 1 Diabetics.

In the person with type 1 diabetes, glycemic responses during exercise vary according to the type, intensity, and duration of the exercise. Other factors that influence responses include the timing of exercise in relation to meals and insulin injections, and the time of day of the activity. Unless these factors are integrated into the exercise program, the person with type 1 diabetes has an increased risk of hypoglycemia and hyperglycemia. The following are some general guidelines for an exercise program.

  • People who have frequent hyperglycemia or hypoglycemia should avoid prolonged exercise until glucose control improves.
  • The risk of exercise-induced hypoglycemia is lowest before breakfast, when free insulin levels tend to be lower than they are before meals later in the day or at bedtime.
  • Low-impact aerobic exercises are encouraged.
  • Exercise should be moderate and regular; brief, intense exercise tends to cause mild hyperglycemia, and prolonged exercise can lead to hypoglycemia.
  • Exercising at a peak insulin action time may lead to hypoglycemia.
  • Self monitoring of blood glucose levels is essential both before and after exercise.
  • Food intake may need to be increased to compensate for the activity.
  • Fluid intake, especially water, is essential.

Young adults may continue participating in sports with some modifications in diet and insulin dosage. Athletes should begin training slowly, extend activity over a prolonged period, take a carbohydrate source such as an energy drink after about one hour of exercise, and monitor blood glucose levels for possible adjustments.

In addition a snack should be available after the activity is completed. It may be necessary to omit the usual regular insulin dose prior to an athletic event; even if the athlete is hyperglycemic at the beginning of the event, blood glucose levels will fall to normal after the first 60 to 90 minutes of exercise.

Exercise for Type 2 Diabetics.

An exercise program for the type 2 diabetic is especially different. The benefits of regular exercise include weight loss in those who are overweight, improved glycemic control, increased well being, socialization with others, and a reduction of cardiovascular risk factors.

A combination of diet, exercise, and weight loss often decreases the need for oral hypoglycemic medications. This decrease is due to an increased sensitivity to insulin, increased caloric expenditure, and increased self esteem. In fact regular exercise may prevent type 2 diabetes in those at high risk for getting this form of diabetes.

Here are some guidelines for type 2 diabetics undertaking an exercise program.

  • Before beginning the program, have a medical screening for previously undiagnosed hypertension, neuropathy, retinopathy, nephropathy, and cardiac ischemia.
  • Begin the program with mild exercises and gradually increase intensity and duration.
  • Self monitor blood glucose before and after exercise.
  • Exercise at least three times a week or every other day, for at least 20 to 30 minutes.
  • Include muscle-strengthening and low-impact aerobic exercises in the program.

Diet, medication and exercise are all an important part of a successful program to manage diabetes. It is important for any diabetic to incorporate all three into their lives to control and prevent the many complications that this disease can bring.

Wonderfully Fit Personal Training

Tips For Healthy Holiday Eating This Season

18 0 12 Dec 2018

As the holidays are fast approaching we are all caught up in the excitement and joy of the season. Suddenly there are so many gatherings; office parties, family dinners and friends getting together to celebrate the season. This is a very challenging time of year to maintain your weight and to not put any weight on at all. Most people will gain weight over the holidays.

There is simply such an emphasis on food that it is nearly impossible not to do so. And more than weight gain is the often very unhealthy food choices that also occur which can ultimately affect our good health. Most of the foods revolve around high levels of sugar, salt and fat. There are several strategies that you can incorporate to help you stay not only healthy but fit during the holiday season.


Limit Sugars:

Yes, you will be overwhelmed by the amount of cakes, cookies and assorted sweets that seem to be everywhere. You should definitely enjoy yourself and indulge in the pleasures of these delicacies. However you need to learn to exercise portion control. There are many ways to enjoy these foods without going overboard. If you are preparing some of these foods you can substitute some of the traditional ingredients for more healthy lower sugar choices. For example, you can cut the amount of sugar you use in a recipe by more than half by adding the additional ingredients of cinnamon or vanilla. This will add the extra sweetness factor that the recipe needs to taste just as good. Traditional toppings such as frostings can easily be replaced with fresh fruit.

Limit Salt:

This same principle can be applied to the amount of salt you consume. Many condiments are loaded with high salt content. You can easily substitute some of these condiments with various herbs and flavored vinegar. Also look for lower sodium versions of these favorite condiments.

Limit Fat:

There are numerous ways to lower the amount of fat in holiday dishes. When making gravies you can use low fat milk instead of cream. Look for lighter versions of various oils such as extra light virgin olive oil.

Some More Easy Substitutions:

For stuffing you can reduce the amount of bread used by using more chopped vegetables such as celery and onions as well as cranberries and apples for an extra burst of flavor. Add chicken broth to dressing for extra moisture. Chill gravy after preparing it and then scoop the fat content off the top before reheating and serving. You can prepare a delicious skinless turkey breast and cut out 11 grams of fat per serving by doing so. The traditional green bean casserole can be topped with almonds instead of the usual fried onion rings. When preparing mashed potatoes do not use cream and butter. Instead use low fat milk and chicken broth. The heavy cream used in egg nog can be substituted with soy-milk and yogurt and be just as delicious.

Be realistic:

It is not realistic to expect to go on a diet during the holidays. You goal should be to maintain your weight and not over indulge and put on extra pounds. You should not try to skip meals in an effort to be able to eat more later. This is not an effective technique for weight stability. Always make sure you have eaten adequately before an evening holiday gathering. Nibbling on some fresh fruit before leaving will help keep your appetite in check. When you arrive take a good look at the food choices available to you, particularly if it is being served buffet style. Try to focus on what you like best and eat only those choices along with a healthy side serving of vegetables to also fill you up more quickly. Sit down and enjoy your meal. Don’t try to eat too quickly. Make it more of a social experience as you savor your favorite holiday treats. Listen to your body’s cues that it is feeling satisfied and do not push it to the point of feeling stuffed.

Don’t Forget Exercise:

With the business of the holidays many of us simply fail to continue to exercise. We have so many excuses for doing so such as being too busy or feeling like it is okay to take a break from your routine. Although this is fine, you want to be careful not to extend the break for too long and then become complacent towards exercise. In fact, this is the ideal time to recommit to an exercise program in that it will help you to refocus your energies onto healthy habits in your life. Exercise will also increase your metabolism which will help you to avoid putting on those holiday pounds. It is also a stress releaser which is a big problem for many people at this time of year. With New Year’s resolutions around the corner why not get a jump start and put those resolutions into reality by beginning a healthy and consistent exercise routine.

Limit Alcoholic Beverages:

Yes, holiday drinking is a tradition. There are simply likely no gatherings that do not include a festive array of holiday drink choices. Of course it is important to not over drink for the obvious reasons of it being unhealthy and potentially unsafe. However, you may also fail to realize how high in calories these alcoholic beverages can be. One mixed drink can be more calories than an entire meal. So choose your drink choices wisely and limit the portions to a reasonable amount. Additionally drinking too much lends itself naturally to overeating, another reason to be more moderate in your consumption.

Mind over Matter:

The holidays can actually be a good time for you to think about what the true meaning of the season is. We are all so used to be focused on what we can receive at this time of year, whether from delicious foods or expensive presents. However you can choose to reflect on other ways to enjoy the season by thinking about what you can contribute to others. For example, many people use this time of year to give back to the community and to those less fortunate than themselves.

There are so many wonderful organizations and projects that you can get involved with that short term commitments. For example, volunteering at a food bank or shelter to serve holiday meals is a wonderful way to instill a different meaning to your season. This does not mean you shouldn’t enjoy the holidays with family and friends. You should have happy times and build lasting memories. By learning to create more balance in life you can easily control your eating habits during the holidays and perhaps arrive in the New Year a healthier and more fulfilled you.

Wonderfully Fit

Benefits of Diabetic Exercise

41 0 12 Dec 2018

For a person with diabetes, regular exercise is especially important. It helps control the blood sugar levels and high blood pressure. People with diabetes are prone to high blood pressure and heart diseases, so those who exercise daily are less likely to suffer from heart attacks or stroke.

Healthy fitness routines help control blood glucose levels because exercising muscle cells use more sugar and oxygen than those at rest. It increases the body’s sensitivity to insulin, making it more responsive to insulin treatments and insulin that’s naturally produced by the body.


There are two main types of common exercise for people with diabetes. One is aerobic exercise that includes brisk walking, dancing, cycling, swimming, jogging, team sports, etc. This type of exercise makes our heart and lungs stronger, lowers blood pressure and blood lipids. Another is anaerobic exercise that usually involves some weight training which builds muscle cells.

Before you start any exercise routine, it’s important that you select the right type of exercise that’s suitable for you. If you’re out of shape or have been recently diagnosed of having diabetes, then you should consult your physician before starting an exercise program.

When choosing an exercise routine it’s important to bear in mind that you must not put unnecessary stress on your feet. You should try to avoid activities such as running, jogging, or jumping that could possibly cause injury to the feet. Diabetes can cause a nervous disorder called diabetic neuropathy that results to the weakening of the nerves. The feet are usually the most affected part so swimming, cycling and walking are more reasonable choices.

Start with less strenuous exercises first since it could elevate blood pressure and may even cause hypoglycaemia. Always remember to warm up before starting any physical activity. Any sudden activity imposes pressure on the heart. Do some light stretching for at least 5 minutes to prepare your muscles.

Research shows that walking daily can cut down the risk of prematurely dying. People who walked for at least two hours a week had nearly a 40% reduction in death from all causes. Walking is a cardiovascular exercise, it makes you breathe heavily and you can feel your heart working harder. But make sure it does not lead to palpitation. If you think you’re becoming too tired then slow down a bit. You wouldn’t want to overexert yourself.

Carry enough sweets with you at all times. Chocolate is a good source of sugar and an immediate charger for your body. Too much physical exercise may drastically reduce blood sugar levels that could lead to fatigue. Chocolate could help normalize your state. Just make sure you’re not tempted to eat more than you need to.

Physical exercise is known to prolong life and allow us to live healthier lives. It prevents developing heart diseases and certain cancers. But for diabetics this can be tricky because of the unpredictability of the disease. Just like with the diabetes diet, it must be carefully monitored. Too much food consumption could lead to stroke and heart diseases, but not enough food consumption could also lead to hypoglycaemia.

Exercise is good for counteracting diabetes, but too much exercise could also bring dire consequences to a person’s health. Everything must be done in moderation. So regularity, duration and intensity of the exercise must be considered.

Wonderfully Fit Personal Training

Tips on Healthy Holiday Eating

36 0 11 Dec 2018

It seems like just as soon as those holiday carols start playing in elevators, our weight starts climbing up and up.

You know it’s coming. Everywhere you turn, there are sweets and treats and indulgences: next to the checkout register, in the break-room and on desks at work, and on every end table and counter-top at every home you visit.


When you’re not having something waved under your nose, you’re rushing around with the shopping and errands and preparations, probably not taking the time you need to get a proper meal.

But then during the holiday season, big, abundant, sit-down dinners are likely to make their way into the schedule of even the most harried and hurried among us.

With all that to contend with, many people find the temptations too much to bear, and simply give up on healthy eating altogether during the holidays. But don’t surrender! If you recognize going in that these challenges will be there, and arm yourself accordingly, it needn’t be the fight of your life just getting through to January.

A defensive attitude

Perhaps the most important attitude adjustment is to be sure that you’re thinking of yourself not as a person who is trying to lose weight or even someone trying to avoid junk.

If you’re trying to eat better and get healthy, then think of yourself as a person who eats well and makes healthy choices. Successful people do what successful people do. When you walk in to work first think in the morning and you’re faced with a plate of frosted candy-cane cookies, just recognize that healthy-eating people such as yourself just don’t eat that sort of thing for breakfast. Smile, nod, and keep walking.

It also helps to be forearmed with a few defensive thoughts to call up in case someone brings that plate of cookies right over to you. Think of what motivates you to be eating better and getting healthy to begin with. We have our patients write these out on index cards and keep their top motivations with them for quick reference in moments of temptation.

And if someone is particularly insistent about trying to ply you with sweets or goodies, be ready with a polite way to decline. You might want to try a few out in advance, just so you’re ready and skilled with the “no, thank you,” defense.

But don’t say, “I’m dieting.” That’s only going to invoke sympathy and good-natured encouragement to live a little. Remember that you’re trying to eat better because you want to live a little longer.

Avoidance strategies

When you’re faced with that big sit-down meal at Grandma’s, plan in advance to NOT get so full that you’re uncomfortable. Sure, the food is delicious and evokes all sorts of wonderful nostalgia, but you don’t need to overeat to enjoy the memories. Chew slowly, savor each bite, really appreciate those special dishes. It’s a much better way to enjoy them than doing the stuff-and-suffer.

And start by taking small servings to begin with. Many of us were raised to “clean our plates,” and we feel obligated to finish whatever is served, whether or not Mom is watching. But if you’re full, stop. That mountain of mashed potatoes isn’t Mr. Everest, and you don’t have to eat it just “because it’s there.”

And ask for small servings or serve yourself in small portions to start with. If you’re truly still hungry, you can go back for more. That way, you won’t be jam packed with something that was just filler, leaving room for seconds of the really delectable dishes.

Another trick to help slow the overeating at holiday parties is to try for buffet serving rather than putting all the food on the dining table.

We actually recommend this to patients year round, so that when they’re at home, they fill the plates from the stove and bring them to the table. That’s because repeated studies have shown that if the food is within arm’s reach, we’ll eat it. But if we’ve got to go and get it, we are less likely to have more.

Even a more formal meal can include service from a buffet away from the main table. And if you’re a guest, no matter how your host has arranged to serve, after you’ve finished eating a plate, give it a moment to settle in before going for more.

It takes about 30 minutes for the hormones that signal satiety to get the message from the stomach to the brain. Don’t keep packing just because your brain doesn’t know your tummy is done.

The at “arm’s-reach” defense is useful for snacks, as well. Look for a seat further away from the bowl of chips and don’t stand next to the tray of hors d’oeuvres when you’re chatting at the office party.

If you’re somewhere that you might feel uneasy, consider wearing something with pockets so you can comfortably stand with your hands idle. Many people munch at parties just to be doing something, especially if they feel uneasy in conversation.

Road rules

And finally, there are a few other simple defenses you can employ that will serve you equally well at a holiday party or if you hit the drive through in the midst of your shopping:

Hold the sauce 

You can knock 100 calories or more off most sandwiches or salads-not to mention that pile of potatoes-by skipping the special sauce, dressing, or gravy.

Skip the soda 

A wide array of sodas on the buffet table may look hospitable, but regular soda will add hundreds of calories to a meal. A nice glass of ice water goes beautifully with any holiday meal; unsweetened ice tea or diet sodas are a decent second choice.

Don’t supersize 

Stick to reasonable-sized portions. Holidays are a great time for appreciating the abundance in our lives, but we can do that without upgrading to the supersize meal, either in the drive-through or at Grandma’s holiday buffet!

Remind yourself that you don’t have to eat everything you’re served, that you can take small servings and have more later, and that it’s okay to say no, even if more is offered. Holiday dining should be a pleasure, not an annual experience in extreme eating.

Wonderfully Fit

Type 2 Diabetes – Exercise and Diabetes!

57 0 11 Dec 2018

A major part of controlling Type 2 diabetes is making the right food choices, from portion control to the kinds of foods and the frequency that they are consumed. But another huge factor that plays into the success of controlling this disease is exercise. In fact, many who suffer with this ailment may not be fully aware how much exercise can benefit them.

Exercise works for Type 2 diabetics in a number of ways. First, it not only helps to control weight, but it does so not by starvation, but by eliminating excess fat the healthy way. This is not only good when you look at it from a weight standpoint, but it is also good when you look at the location of the weight.


It is a known fact that having excessive fat in the midsection, in other words a large belly, spells disaster for Type 2 diabetics. Actually, a specific type of belly fat called visceral fat, is to blame. This is fat around the liver and other organs inside the abdomen and is different to subcutaneous fat. Subcutaneous fat is fat under the skin and can be removed by liposuction… liposuction cannot remove visceral fat. The cells of visceral fat manufacture chemicals that prevents other cells from responding to insulin as they should and the chemicals also trigger inflammation.

Exercise not only benefits removing this fat for the sake of Type 2 diabetes and lower blood sugar, but for other conditions as well. When an individual exercises they will lose weight from areas that carry the largest reserves first, so in this case, belly fat would be eliminated and a diabetic would reap the benefits of trimming down their midsection.

Working out and shedding some weight is a good idea, not just for diabetes management but for warding off other illnesses as well.

So what exercise is best? Doctors recommend aerobic exercise for several reasons:

If you find you can only do light aerobic exercise such as slow walking, cycling, or even other activities that don’t really raise your heart rate by much, check with your doctor and see if you can extend the number of minutes you actually exercise. More time spent doing aerobic exercise can help compensate for less intensity.

Aerobic exercise also improves circulation efficiency and helps to lower blood pressure. Plus, it doesn’t put too much stress on your joints or feet. Don’t forget warming up is critical and monitoring blood sugar levels is equally important. Starting out slowly and listening to your body will allow you to get in a good workout without causing undue damage.

Wonderfully Fit Personal Training

10 Healthy Holiday Eating Do’s and Dont’s

28 0 10 Dec 2018

Here are 10 do’s and dont’s to help you continue eating in a healthy way this Christmas.



Do eat low-fat dairy products. Substitute low-fat dairy in all recipes that call for dairy.

Do eat lean meats. Trim off the visible fat from all meat. Remove the skin from chicken and poultry. Bake turkey on a rack so that fat drips away.

Do plan in advance to avoid high-fat, high calorie Holiday fare offered at office parties and family gatherings. You can fill up on healthier food such as vegetables and fruit or soup before you attend these gatherings. Or you could offer to prepare a healthier alternative for yourself and other weight watchers.

Do keep low-fat frozen dinners, sandwich & tortilla fillings and healthy pre-cooked meals on hand for days when there’s no time to cook.

Do center holiday entertainment around non-food related activities.


Don’t make the mistake of ‘saving up’ calories by going hungry before a party. This will only make you so hungry that you’re sure to overeat, and be less likely to make healthier choices.

Don’t start a new diet at this time of the year. It is difficult to focus on new eating habits when you are surrounded by so many temptations.

Don’t try to loose weight. Instead focus on maintaining your weight by watching your portions and making healthier choices.

Don’t stand next to the buffet table. Put some small portions of the healthiest choices onto a plate. Then move to the opposite end of the room and start mingling with the other guests.