Well, if you're here, you must want to lose weight. Fact: Most Americans are overweight. The Centers for Disease Control and Prevention estimates that 67% of Americans are overweight or obese. They say that that figure has doubled since 1980. The cost of obesity in America is $117 Billion each year says ObesityPrevention.org. Obesity Anonymous (if there is such a thing) is not a group that I want to belong to. Obesity contributes to Diabetes, High Blood Pressure, Heart Disease and probably a whole host of maladies.
I want everyone to understand that I am not a doctor. I am not in the medical field. Everything that I am about to say is based on experience or observing friends. I am not trying to give anyone medical advice because I am not qualified. All that I am doing is telling you what I know and have seen, so that it might get you or someone else reading this to take some action to keep Diabetes at bay. You do not want anything to do with it. Trust me!
I'm not obese, but I have Type II Diabetes. I can tell you, it is no fun! For those of you who are overweight, but fortunate enough not to have Diabetes (yet), let me tell you a little about how it makes you feel. First off, if your blood sugar goes too high or too low you can be in serious trouble. It can kill you, although I would say that most of the time it kills by causing other problems. It can cause heart attacks, strokes and kidney failure. It can cause blindness! Blindness won't kill you, but it can seriously degrade your quality of life. It can also cause something called Neuropathy. Neuropathy is something that I have also. Neuropathy is, essentially, the deadening of nerves. It usually starts in the extremities. I noticed it when I started falling a lot. I would put my feet down to walk and if the ground wasn't level, I couldn't find the ground and I would fall. High blood sugar causes headaches, weakness, lack of energy and sleepiness, among other things.
Everyone's blood sugar should be in the 80 to 120 range. Going very far below 80 will cause you to tremble. All of your energy will be gone and it will take everything you have in you just to put one foot in front of the other. If it continues to go lower you can go into a coma. If you don't get help, it's a coma that you won't wake up from.
Enough said about Diabetes! It's a very depressing subject, so do everything you can to lose weight so that you don't ever get it.
Wednesday, May 20, 2009
Tuesday, April 21, 2009
Dieting And Exercise
I saw this article in Prevention Magazine and think it's a good article to read if you are a working woman (or man, for that matter) and nowadays, who isn't. There's a lot of stress just floating around everywhere you go, just waiting to glom on to you. I know, because I am one of its biggest glomees. Between a full-time job, taking care of my elderly Father (A WWII veteran and winner of a Purple Heart at Iwo Jima, by the way), keeping my house in good enough shape that I wouldn't be embarrassed if someone showed up at my door, PLUS... taking care of a husband and two sons that eat like every meal is their last, I need something to help myself get detached from all of the stress.
Soooo, I've started trying to take the ideas in this article to heart. And you know what, they work! So, read this article and I'll make a couple more comments when you get through.
Get in the Mood
Don't let your emotions sabotage your workouts
By Michele Stanten with Selene Yeager , Michele Stanten is the Prevention fitness director. Selene Yeager is a contributing editor to Prevention magazine. She is also the author of Selene Yeager's Perfectly Fit and other health titles.
No matter how much you love your exercise routine, it can be hard to get yourself up for a salsa dance class when there's been another round of layoffs at work or your mother's ill. "Lots of people skip working out when their mood isn't ideal because they don't have the mental energy to switch gears," says mental health and exercise expert Jack Raglin, PhD, of Indiana University. "But the trick lies in finding the right workout to match the mood you're in." For example, some workouts have a calming effect, while others are stimulating. Here's what Dr. Raglin recommends to keep you exercising no matter what your state of mind.
Got the blues? "Studies have shown that even mild exercise, about 40 percent of your max heart rate, can lift your mood," says Dr. Raglin. "So, if you're not up for the usual high-energy stuff, do some leisure activity you enjoy, such as digging in your garden or walking in a park. View it as mental recreation, not exercise."
Are you angry? "As tempting as it may be, skip the kickboxing," he advises. "You can't punch away anger. Instead, do something that involves your mind and keeps you from focusing and ruminating on what has you angry. Play racquetball, or take an aerobics class you've never tried. Learning new moves will free your mind from what's been upsetting you."
Feeling bored? "Being around people is a quick and easy way to beat boredom. Playing a sport with them is even better," says Dr. Raglin. "Try some tennis or golf. Get together with a group that walks or goes for bike rides on a regular basis. Being outside with other people is invigorating and engages your mind."
Stressed out? "When your brain is overwhelmed and anxious, you need to turn to a mindless activity to settle it down. Something repetitive such as swimming or walking on a treadmill requires little mental input and is most effective at reducing feelings of stress and increasing calmness," he says.
On cloud nine? A happy mood can sideline a workout as easily as a sad one, especially if you feel too "up" to do your same old routine. "Take advantage of good moods to go out and challenge yourself. See if you can run 1 more mile than usual, or add another set to your weight routine. Use that energy to feel even better," advises Dr. Raglin.
OK, what did you think of that? Now, for my comments. When I'm feeling blue I like to do the walking bit in the "Feeling Blue" paragraph. My husband and I go out for a round-trip walk up our street, which is about a quarter of a mile long. It gives us time to talk, which is kind of scarce for us and it's relaxing because we don't walk fast. No power walking here. As an added benefit, we get some exercise.
As far as "Feeling Angry" is concerned, this is where I like to do a little work in my garden. We have a flower garden as well as a vegetable garden, so there's always plenty of "angry time" that can be worked off. Somehow, getting down-and-dirty (you understand that I'm talking about- in my garden), relieves my anger better than anything. I quickly lose my anger and start enjoying the fresh air and the dirt and the plants. Poof, there goes my anger. My husband (David) probably wonders why I like to spend so much time in the garden and now he knows. Actually, we like to work in the garden together.
As far as "Feeling Bored" is concerned, I have too many things keeping me busy to feel bored very often, but on those rare occasions I call my neighbor and we go out window-shopping or actual-shopping. The latter is more fun, but we usually just window shop. We are sticking with the program, though, because we're getting exercise. Also, when we do actual-shopping, we are helping the economy. That's pretty good, get your exercise and help the economy. Two birds with one stone.
"Feeling Stressed". Well, this one tells us that we should do something mindless. That sounds like it would be right up my alley. I certainly know how to be mindless. Of course, you know that when I do, it's only an act. We live in a rural area, so going out for a walk is the easiest thing for me to do. Like I said before, it's relaxing, especially if David is walking with me. We go slower together than if I walk alone, because we like to talk. It's hard to talk if you're huffing and puffing to make better time.
"On Cloud Nine". What is that? I have no knowledge of being on cloud nine. Actually, I have been on cloud nine a couple or three times, but they weren't conducive to walking an extra mile or lifting heavier weights. I'm speaking of childbirth and my wedding day. Childbirth? Can't. Wedding Day? Don't want to. Other things on my mind.
Finally, I hope that having read this article, you may change the way you react to everyday moods. If you don't exercise and start doing some or all of the things mentioned, you'll find that your outlook on life will change. The more energy you use the more energy you have to use. The more energy you have to use the less time you will have for getting into those disruptive moods.
Soooo, I've started trying to take the ideas in this article to heart. And you know what, they work! So, read this article and I'll make a couple more comments when you get through.
Get in the Mood
Don't let your emotions sabotage your workouts
By Michele Stanten with Selene Yeager , Michele Stanten is the Prevention fitness director. Selene Yeager is a contributing editor to Prevention magazine. She is also the author of Selene Yeager's Perfectly Fit and other health titles.
No matter how much you love your exercise routine, it can be hard to get yourself up for a salsa dance class when there's been another round of layoffs at work or your mother's ill. "Lots of people skip working out when their mood isn't ideal because they don't have the mental energy to switch gears," says mental health and exercise expert Jack Raglin, PhD, of Indiana University. "But the trick lies in finding the right workout to match the mood you're in." For example, some workouts have a calming effect, while others are stimulating. Here's what Dr. Raglin recommends to keep you exercising no matter what your state of mind.
Got the blues? "Studies have shown that even mild exercise, about 40 percent of your max heart rate, can lift your mood," says Dr. Raglin. "So, if you're not up for the usual high-energy stuff, do some leisure activity you enjoy, such as digging in your garden or walking in a park. View it as mental recreation, not exercise."
Are you angry? "As tempting as it may be, skip the kickboxing," he advises. "You can't punch away anger. Instead, do something that involves your mind and keeps you from focusing and ruminating on what has you angry. Play racquetball, or take an aerobics class you've never tried. Learning new moves will free your mind from what's been upsetting you."
Feeling bored? "Being around people is a quick and easy way to beat boredom. Playing a sport with them is even better," says Dr. Raglin. "Try some tennis or golf. Get together with a group that walks or goes for bike rides on a regular basis. Being outside with other people is invigorating and engages your mind."
Stressed out? "When your brain is overwhelmed and anxious, you need to turn to a mindless activity to settle it down. Something repetitive such as swimming or walking on a treadmill requires little mental input and is most effective at reducing feelings of stress and increasing calmness," he says.
On cloud nine? A happy mood can sideline a workout as easily as a sad one, especially if you feel too "up" to do your same old routine. "Take advantage of good moods to go out and challenge yourself. See if you can run 1 more mile than usual, or add another set to your weight routine. Use that energy to feel even better," advises Dr. Raglin.
OK, what did you think of that? Now, for my comments. When I'm feeling blue I like to do the walking bit in the "Feeling Blue" paragraph. My husband and I go out for a round-trip walk up our street, which is about a quarter of a mile long. It gives us time to talk, which is kind of scarce for us and it's relaxing because we don't walk fast. No power walking here. As an added benefit, we get some exercise.
As far as "Feeling Angry" is concerned, this is where I like to do a little work in my garden. We have a flower garden as well as a vegetable garden, so there's always plenty of "angry time" that can be worked off. Somehow, getting down-and-dirty (you understand that I'm talking about- in my garden), relieves my anger better than anything. I quickly lose my anger and start enjoying the fresh air and the dirt and the plants. Poof, there goes my anger. My husband (David) probably wonders why I like to spend so much time in the garden and now he knows. Actually, we like to work in the garden together.
As far as "Feeling Bored" is concerned, I have too many things keeping me busy to feel bored very often, but on those rare occasions I call my neighbor and we go out window-shopping or actual-shopping. The latter is more fun, but we usually just window shop. We are sticking with the program, though, because we're getting exercise. Also, when we do actual-shopping, we are helping the economy. That's pretty good, get your exercise and help the economy. Two birds with one stone.
"Feeling Stressed". Well, this one tells us that we should do something mindless. That sounds like it would be right up my alley. I certainly know how to be mindless. Of course, you know that when I do, it's only an act. We live in a rural area, so going out for a walk is the easiest thing for me to do. Like I said before, it's relaxing, especially if David is walking with me. We go slower together than if I walk alone, because we like to talk. It's hard to talk if you're huffing and puffing to make better time.
"On Cloud Nine". What is that? I have no knowledge of being on cloud nine. Actually, I have been on cloud nine a couple or three times, but they weren't conducive to walking an extra mile or lifting heavier weights. I'm speaking of childbirth and my wedding day. Childbirth? Can't. Wedding Day? Don't want to. Other things on my mind.
Finally, I hope that having read this article, you may change the way you react to everyday moods. If you don't exercise and start doing some or all of the things mentioned, you'll find that your outlook on life will change. The more energy you use the more energy you have to use. The more energy you have to use the less time you will have for getting into those disruptive moods.
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