Tag Archive for: Long Beach Nutritional Coach

Role of Exercises in Avoiding Risk of Diabetes in Adults

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Diabetes is an illness that causes an increase in the blood sugar levels and can have a devastating effect on the kidneys, eyes, heart and lower extremities. Uncontrolled sugar levels for the prolonged periods of time may lead to blindness, sudden heart attack, kidneys failure and even amputation of your limbs.

Moreover, diabetes is responsible for the millions of deaths around the globe and is considered as one of the top 5 reasons of mortality every year. However, a recent research revealed that with a healthy diet and regular strength training routine, 70-80 percent of new diabetes cases can be avoided. Therefore, a regular exercise routine not only lowers your risk of developing diabetes, but it also trims and tones your entire body.

diabetes

It is very important that you incorporate a strength training routine at least four times a week to avoid diabetes. Strength training consists of machines and free weights that work your large muscle groups and can play a vital role in preventing diabetes because it keeps your large muscles proactive and they turn excess glucose into glycogen by using insulin effectively. As a result, glycogen is stored in your body and is used as a fuel later on.

It is important that you target different muscle groups in each session to give your muscles a sufficient time to recover and rebuild. Moreover, you should breathe deeply in between each rep during strength training. Deep breathing not only forces oxygen to pass through tissues and cells, but it also pushes glucose out and reduces the high sugar levels associated with diabetes. Make sure that you set realistic goals for yourself during resistance training. You should start slowly and increase numbers of sets as well as reps gradually.

Another wonderful routine that helps you prevent diabetes is including cardio exercises along with strength training sessions. Exercises like walking, running, swimming and rope jumping not only are beneficial to your cardiovascular system, but they will also help prevent diabetes by burning extra glucose that your body doesn’t need.

As a result, your blood sugar levels will remain in check and stay stable in your body. Moreover, cardiovascular exercises also ensure a steady flow of blood throughout your body.

It is also a good idea to prefer walking over motor riding. Whenever you go out for shopping, you should park your motor bike or car at a place which is quite far away from your destination. You should also use the stairs instead of an elevator to give yourself some extra cardio exercise. Each of these changes not only will burn your body fat, but will also control the high sugar levels associated with diabetes.

Moreover, it is also important that you stay happy and in a good mood all the time. Make your life simple and enjoy each and every moment of your life. Tension, stress, anxiety and depression may lead to the development of diabetes and high blood pressure. Hence, they should be avoided if you want to avoid the diabetes.

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What to Eat to Stay Healthy and Lose Fat

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To lose fat and stay healthy, it is important to know that whether we gain or lose body fat depends on our caloric intake and output. I believe that to lose fat, we need to cut our caloric intake. It is important to eat well to not only lose fat, but to stay healthy as well. Staying healthy is the most important thing in our life.

So it is very important that the calories we eat should not all come from the same source. We need a combination of Carbohydrates, Protein and Fat in the right proportion, as they serve different function in our body.

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The Do’s and Don’t of What to Eat

We need to eat food that is high in complex carbohydrates and fiber.

Carbohydrates are an essential source of energy, especially when we do both cardiovascular exercise like running as well as when we are doing weight training. In short we need carbohydrates to engage in all kinds of exercise. When your body has depleted its store of carbohydrates, physical performance is compromised. Some examples of high complex carbohydrates are things like vegetables, whole grain and fruits. Wholemeal bread and polished rice are very good example of whole grain that is a very good form of complex carbohydrates.

However let also remember not all carbohydrates are created equal. A diet that is high in simple carbohydrates can disrupt your metabolism of fat and can also cause an increase in body fat. Simple carbohydrates are things like white rice, white bread, cakes, and soft drinks. Simple carbohydrates should be consumed in lower amount.

Do also make sure that you are getting enough protein in your food.

Protein is a muscle food that is very essential in the building of muscles. When you undergo physical training and begin to develop more muscle tissue, your body will require more protein to repair, maintain and grow your muscle cell. Protein have another important function. Protein are made up of amino acid, which form enzymes that are needed to make your body run correctly and healthy.

Do stick to a diet low in saturated fat.

Yes our body need fat too. And you need a certain amount of fats in your body. However remember there are good fat and bad fat. Saturated fats are bad fats and should be eliminated from your diet. Some example of Saturated fat are animal fat and butter. Most food high in saturated fat are low in essential fatty acids and high in cholesterol. Food that is higher in unsaturated fat and polyunsaturated fats can lower cholesterol levels and reduce the risk of heart disease. These fats, found in plant and fish oils, tend to be high in essential fatty acids.

Eat Plenty of fruits and vegetables.

It is important that we eat plenty of fruits and vegetables. Many experts recommend that we eat 5 serving of fruits and vegetables daily. Fruits and Vegetables contains a lot vitamins and essential minerals that the body need s to stay healthy. So please eat your fruits and vegetables to stay healthy. Eating fruits and vegetables also help you ward off health diseases, stroke, control blood pressure and prevent certain kind of cancer. So you can see it is very important to eat your fruits and vegetables daily.

I believe with regular exercises and eating right, you will not only lose fat, gain muscles, you will also live happy and healthy.

Exercise Can Reduce Your Risk of Diabetes

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Diabetes is a disease that affects 25.8 million Americans according to the American Diabetes Association. This is over 8% of the total population in the United States. There are two types of diabetes, which I will not go into great detail to describe, but very basically Type I is often referred to as juvenile diabetes and Type II is Adult Onset type that is often a result of poor diet, sedentary living, and obesity.

Health care practitioners and exercise scientist have long promoted physical activity as an effective way to help with symptoms of diabetes, but more and more research today offers proof that exercise can not only help with symptom management, but also in preventing development of the disease all together (Type II).

diabetes

For those with diabetes, exercise helps in two ways. First, exercise helps with controlling weight and secondly, exercise helps to lower and stabilize blood sugar levels. While most doctors suggest cardiovascular works (as it increases breathing rates and strengthens the heart) more research is promoting weight and resistance training. In fact, one study I looked into found that weight training alone may reduce the risk of developing diabetes.

Even low intensity physical activities have a positive effect on diabetes management, including such activities as walking, biking, gardening and housework. These activities are easy enough for most people of all ages to engage in to some degree. Obviously more exercise can reduce the risk of diabetes even further. Before beginning any exercise routine, it is advisable to check with your healthcare practitioner for an evaluation and to discuss potential risks.

One concern that many diabetics have is the nerve damage that they might have experienced in their legs and feet. If this is the case, I recommend that these folks look into water exercise as a very low impact form of exercise. Many local pools and fitness centers offer an array of water fitness classes that are lead by certified instructors. Exercising in water helps to drastically reduce the pressure on your legs, ankles, knees and other joints, and in this way, it can make exercising more accessible to people with issues of this nature.

Also folks with joint issues should consider some weight training exercises that focus more on the upper body. Even a small amount of weekly weight training appears to have substantial benefits in terms of lowering the risk of developing diabetes. An independent study found that men who lifted weight for just up to 59 minutes a week lowered their risk of diabetes by 12%. Weight training is also an effective means of strengthening the skeletal system and joints, as well as building muscles that surround the joints, which is important for stability and can actually help lessen joint pain.

As a Chiropractor and certified fitness trainer, I always recommend that once folks gain clearance to begin an exercise regime from their healthcare professional, they begin slowly. That being said, prior to beginning any exercise routine, check with your healthcare provider to discuss any potential risks.

If you have not exercised regularly in quite some time, begin with 15-20 minutes of low-intensity exercise 2 to 3 times per week, and then gradually increase the duration of your workouts after 3 weeks. Walking and water exercise are great ways to get started and not only will you reduce the risk of Type II diabetes, you will also burn calories and be working towards a more active lifestyle!

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A Step-By-Step Gluten-Free Diet You Can Follow

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Starting any new diet can be challenging. However, by taking several small steps at the beginning, and by making sure you have a plan you know you will be able to stick with, getting the ball rolling on a new diet doesn’t have to be impossible by any means. We aren’t saying it will be challenging, but a little research is definitely going to go a long way.

That thought can definitely be applied to a gluten-free diet. The more you learn about the basics of a gluten-free diet, the easier it will be to make necessary changes to how you shop for, prepare, and eat food.

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Getting Started On Your Gluten-Free Diet

One of the great misconceptions with a gluten-free diet is that it’s terribly limiting. This isn’t really true. Yes, you have to cut a few things out, but the list isn’t as substantial as some will have you believe. A gluten-free diet can involve many steps. Here are the basics to guide you in the early stages:

Identify the gluten-free groups

Fruits, veggies, many kinds of meat and poultry, many kinds of fish and seafood, dairy, and beans/legumes/nuts are all safe food groups. Obviously, within this range alone, you can begin to see the possibilities.

Learn about grains

There are many, many grains you can actually eat on a gluten-free diet. This can include rice, tapioca, beans, soy, potatoes, and gluten-free oats are just a few.

Learn about the alternatives

There are numerous gluten-free alternatives available these days. An important step in embracing a gluten-free diet is to learn more about those alternatives, and find the ones that are going to appeal to you. Using alternative flours and grains, you should be able to find some appealing possibilities. However, it is important to make sure you’re reading labels carefully, ensuring that you are actually purchasing something that will be gluten-free.

Learn about the things you can’t have, or the things you need to be very careful about: Read the labels carefully for products like soups, sauces, beverages, vitamins, supplements, and medicines.

Find a good 7-day program to get going

A good 7-day gluten-free diet plan is ideal for getting started on the right foot. You can use one of these plans to establish a clear idea of your meals, drinks, and even snacks.

Consult a nutritionist

If you can afford it, consider seeking out the advice of a professional nutritionist. They can help you to fill in the blanks with your new diet.

10 minute workout tips

Get Rid Of Unwanted Belly Fat With A 10 Minute Workout

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As hard as it may be to believe, you can successfully and quickly lose unwanted belly fat by simply doing one ten minute workout each day. A lot of people never try to lose weight because they feel that they would need to invest the time and money getting a gym membership or buying expensive fitness equipment.

However, neither of these are a requirement to lose body fat. That being said, there are a few things that you can do that will make or break your weight loss efforts.

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3 Tips to Losing Belly Fat with a 10 Minute Workout:

1. Do your workout early in the day.

When working out, even for just ten minutes, your metabolism levels will be temporarily raised. A faster metabolism rate means that you will be burning off calories and stored fat at a quicker pace. Not only that, but this raised metabolism can last for a few hours after your workout. Since your metabolism naturally slows down when you sleep, doing your 10 minute workout close to your bedtime will mean that you won’t be able to take advantage of the higher metabolism boost. Doing your workout earlier in the day will result in you getting the maximum effect of the temporary raised metabolism.

2. Choose weight training exercises over aerobic exercises.

There are three reasons why this is recommended. The first is that weight training exercises burn more calories in the same amount of time as aerobic exercises. The second reason is that the increased metabolism levels last longer after doing a weight training workout. Finally, weight training leads to an increase in muscle mass. The more muscle tissue that you have, the more calories are burned throughout the day.

3. Change your workouts each day.

Muscles tend to learn a workout routine after a while. What this means is that your body, your muscles specifically, learn how to best complete a workout routine using the least amount of work. By changing your 10 minute workout each day, you create something called “muscle confusion,” which means that muscles are never able to adjust to your routine and are constantly working at their maximum levels. An easy way to accomplish muscle confusion is to work out a different muscle group each day. So one day you can do exercises that work out the chest muscles. The next day it may be the leg muscles. The following day it can be the arms muscles.

You can lose that belly fat simply by doing a 10 minute workout each day. Just be sure to do your workouts early in the day, select weight training exercises over aerobics, and cause muscle confusion by working out different muscle groups every day in order to get the most benefits of your workouts.

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3 Easy Gluten-Free Breakfast Recipes

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Considering that breakfast is the most important meal of the day, it makes sense to want to start your new gluten-free diet off in the best way possible. Whether you don’t have a huge budget to buy and prepare whatever you please, or if you simply don’t have a ton of time in the morning (most of us have to deal with that problem), keep in mind that there are still tons of great ideas for simple, quick, and extremely healthy gluten-free breakfasts.

Let’s go over a few possibilities that you can keep in mind for breakfast tomorrow.

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Gluten-Free Breakfast Recipes That Are Also Really Easy

Studies show that a good breakfast has a number of benefits that are realized throughout the day. You’re giving yourself a needed boost of energy in the morning. You’re also ensuring that you’ll eat a more sensible lunch, while avoiding the need to snack unhealthily throughout the day. A gluten-free breakfast can meet all of those demands. At the same time, it doesn’t have to suck up a huge chunk of your time.

Here are 3 easy gluten-free breakfast recipes to try:

1. Gluten-free waffles: 

The great thing about gluten-free waffles made from yogurt is that you can use these yummy waffles to plan your breakfasts for an entire week. Using yogurt and a little sugar as the primary ingredients, these gluten-free waffles are delicious, and you can keep them in the freezer with ease. This recipe can also be ideal for those who need to make breakfast every morning for the kids! Make sure you have a good waffle maker handy.

2. Gluten-free overnight oats:

This recipe couldn’t be simpler. All you need are some rolled oats, with some chia or flax seeds for thickening. Add just a dollop of milk, and you’re going to have an amazing, easy breakfast prepared in about five minutes. One of the best things about this recipe is how you can suit things to your specific tastes. With an endless array of flavor variations, you can rely on this breakfast choice from one day to the next. The investment is pretty minimal, as well.

3. Breakfast tacos:

This one might take just a little longer, but you can do the prep work ahead of time, if you really want to. Then the only thing you’ll need to do is heat up your taco shell. Use scrambled eggs or scrambled-up tofu (or both!) for your filling.

10 minute workout tips

Fast Weight Loss For Women (10 Minute Workout)

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Here’s a 10 minute workout that gets fast weight loss for women. Not only does this get speedy results, but you can do this at home. Better results in less time… perfect. In a few short weeks you’ll have people making comments about the obvious improvements to your body.

10 Minute Workout That Gets Fast Weight Loss For Women

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1. Do Hindu Squats

This is the key weight loss exercise for this program. What you do is fast paced body-weight squats. So you squat up and down as quickly as you can. With each passing repetition, swipe your finger tips to the ground to demonstrate you went down far enough. If you don’t touch the ground, the repetition doesn’t count.

Do as many repetitions as you can in 5 minutes. Your goal should be 100 in less than 5 minutes. If you can’t do that right away, that’s fine. Just shoot for that as a goal. If you want, just continue doing the hindu squats until you do get 100 repetitions and keep trying to do it in less time.

2. Hula Hooping

A kid’s toy no more. The hula hoop is fast becoming really popular for weight loss. I consider hula hooping the best exercise you can do to tone and shape the whole waist and hips area.

Just twirl the hula hoop around your waist for 5 minutes a day. You don’t even need to do it all at once. Be sure to use a bigger, weighted hula hoop or it’ll be hard to keep the hula hoop going.

There you go, 5 minutes of each exercise daily. Nothing more. There’s your 10 minute workout that gets fast weight loss for women.

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How Gluten Free Diet is Crucial in Weight Loss

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Gluten is a found mainly found in cereals like wheat, barley, and oats among others food products and majorly help to bind food together. A gluten-free meal is crucial for people with coeliac disease which is a digestive condition whereby the small intestines becomes inflamed rendering them incapable of absorbing nutrients.

However, in the recent past, many people are buying gluten free food not because they have gluten intolerance or suffer from coeliac disease, but because they consider gluten free diet as a sure way of leading a healthy life and also in aiding weight loss. Therefore then, how do gluten free foods help in weight reduction?

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Gluten is found in many types of food since it adds texture and flavor to theses food and going gluten-free is not just achieved by cutting out pasta and bread. Sources have it that ditching gluten and wheat does help one to lose weight quickly than just dieting. According to dietitians, reducing gluten intake in your meals means that you eat less.

Therefore, you consume fewer calories which eventually leads to weight loss. Despite the fact that gluten free diets are mainly bought by people with coeliac most of the research conducted on these products show they are increasingly being purchased by far more people than those with gluten intolerance than those with the disease.

There are several ways one can maximize weight loss. Besides taking gluten free meals, outlined below are other strategies that may help you drop a few pounds.

1. Avoid Processed Gluten Free Foods

A few grain-based food like cookies, pizza, snacks, bread though they may be gluten-free contain high calories and provoke vigorous insulin response than wheat based food. Caution should be taken when taking meals labeled gluten free as eating more calories just because they are found in food labeled gluten free may not help you cut weight.

2. Exercise Regularly

This could be the most important part in weight loss. Reducing wheat and gluten intake may help you lose weight quickly, but to accelerate your efforts, it is important to exercise as exercising helps you lose more fat and build muscle thus burning more calories, and eventually helping you lose more fat. A gluten-free diet should not be viewed as a replacement for going to the gym.

If weight loss is truly your goal, it is important to watch your portion size. For your lunch and dinner, about half of your plate should comprise of salad and vegetables and the other half should be carbohydrates and proteins both divided into equal portions. All this with a gluten free meal is a sure way of leading a healthy life and losing a few pounds

10 minute workout tips

Four Best Workout Tips

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Ever feel like you are not obtaining the most out of your daily workout? Want to obtain the best bang for your buck out of the physical exercise routine? Take into account these workout tips to support you boost efficiency and effectiveness.

One of the best workout tips you will ever hear is this a single: workout within the A.M., not right after noon, nor from the evening. Working out to begin with thing inside morning will give you vitality for your entire day, and maintain the calorie burn going as lengthy as you are awake that day. Even if you’ve to wake up an hour earlier, really don’t disregard this workout tip. Make it happen.

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The next on our list of best workout tips: do interval training! Interval training means varying the intensity of one’s cardio workout from minute-to-minute. As opposed to jogging or biking or doing the elliptical machine for 30 minutes straight or a lot more, all at the same intensity, do 20 – 30 minutes whilst varying your intensity (speed, resistance, incline, etc.) This exercise tip will make a huge distinction. You will assemble muscle rather than burning muscle. You will notice the distinction instantly.

Another one of the greatest workout tips I’ve ever heard is about motivation. Everybody finds it difficult to acquire motivated and get started with their workout. It does not matter how a lot of excellent exercise tips you’ve read or heard; wonderful tips do you no very good should you really don’t put them into action! So to acquire motivated and maintain your vitality up, attempt this: function out in front of a mirror. Do not shy away from mirrors, but use them to motivate you.

Also, what you do following your workout matters too. Make certain you eat some lean protein inside the initial half-hour soon after your workout. This workout secret came from a professional marathoner, and it’s one of the most useful workout tips I’ve ever heard. It will curb your appetite later within the day, and support you assemble muscle (which burns a lot more calories within the lengthy run).

Having the discipline to perform out 5 or 6 times a week is wonderful, but how can you be certain you are making probably the most of every workout? Follow the above workout tips, and you will see an immediate improvement in your weight, muscle tone, and vitality level. These workout tips come from physical exercise experts and years of experience. Attempt them out and see if it does not magnify your workout effectiveness inside the 1st week.

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Who Should Have a Gluten-Free Diet

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Gluten-free diets are the modern way people are turning from the regular lifestyle. But it is not just a fashion thing that you can brag with your friends inside the local mall. Many people are diagnosed with a condition called “Coeliac” and the doctors have informed them that they will have to stay away from gluten-containing foods for the rest of their lives.

Sounds scary at first and it could be if you let it run your life but the internet is full of information and more people are writing good books about this topic. What is gluten? Gluten is a special kind of protein. It can be found in wheat, grains, rye. The main purpose is to keep food elasticity intact during the production phase.

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Sounds good so far, right? The problem is that not everyone can digest gluten properly and it could be harmful. Less than 10% of world’s population is not tolerant to gluten and they can be diagnosed with Coeliac. Coeliac symptoms Being diagnosed with a disease is always a game changer. This one is no different. Anemia, diarrhea, bone pain, severe skin rash – some of the symptoms connected to coeliac and if you have any of them, make sure to see your doctor. Sometimes you might have the disease without any of those symptoms as well. Regular appointments with the good doctors are needed.

Gluten-free diets are a must only when you are diagnosed with Coeliac or you are sensitive to foods containing gluten. Everything else is a choice. If you think you might be sensitive, keep eating foods and ask for a blood test. This way you will be certain that the blood test is accurate – if you have not eaten gluten-containing foods, the test will be normal. The good news Gluten-free diets are not all bad, in fact they can be a healthier path to success.

A lot of foods are gluten-free naturally like fruits, vegetables, meat, eggs and cheese, so you would not need to sacrifice a big portion of your diet. You can still enjoy the company of a good wine (or cider, sherry) but beer should be avoided. If you just want to try the gluten-free diet you can – focus on the foods above, check grains like quinoa (gluten-free) and be certain to always check the labels of all the products that you purchase from the local store.