The Glucose Guru's Fitness Tips

2010-12-16T02:37:00.001-08:00

If Old Man Winter leaves you feeling a bit gloomy, there are two simple and inexpensive ways to get yourself back to feeling normal:exercise and natural light exposure. Fight the winter blues by going for a brisk walk outdoors. Exercise and exposure to sunlight—even on cloudy days— can increase levels of serotonin in the brain to boost mood. Keep yourself feeling well by seeing winter in a more positive light.

Too Much Pressure!!!

2010-12-14T05:13:00.001-08:00

Studies show that consuming too little potassium may be as big a risk factor for high blood pressure as eating too much sodium. To prevent high blood pressure, choose a healthy eating plan that includes plenty of foods rich in potassium and low in sodium. For sodium, if you eat a lot of salted foods, processed foods and table salt, consider reducing your intake. Potassium-rich foods include many fruits and vegetables such as potatoes, bananas, cantaloupe and cooked dark green vegetables such as spinach.

Walking in a Winter Wonderland (with the Baby)

2010-12-13T06:21:00.000-08:00

Taking walks with your baby in a stroller can help new parents stay in shape and burn extra calories. One study estimated that you can burn up to 20 percent more calories than walking alone. Pushing a stroller is also a great way to get errands done, stay healthy, lose weight and bond with your new child. Whenever possible, make your walk as brisk as you can for additional benefits.

Need a Holiday Gift? TEA!

2010-12-10T05:39:00.001-08:00

Tea makes a great holiday gift when you want to give something healthy and soothing. While there’s still much to learn about tea’s role in good health, the potential benefits are brewing. The leaves of black, green, white and oolong teas are loaded with flavonoids and other polyphenols that work as antioxidants, possibly lowering the risk of some diseases, such as certain types of cancer and heart disease. Give an assortment of tea and enjoy some yourself.

Power Protein

2010-12-09T19:46:00.001-08:00

The average American diet contains enough protein for recreational or even competitive athletes. Eating excessive amounts of protein or amino acids will not build muscle. But it can deplete your wallet if you are supplementing with expensive protein powders or pills. Six to seven daily ounces of lean meat, poultry or fish or the equivalent from eggs, beans, nuts or seeds, along with dairy foods and grain products, supply enough protein for most athletes. If you have questions about your body’s protein needs, consult a registered dietitian.

Don't Be Fooled!

2010-12-07T06:38:00.001-08:00

Terms often associated with nutrition quackery include miraculous, breakthrough, exclusive, magic, secret, unique, effortless, overnight, instant, and limited-time offer. Be a smart consumer. Exercise judgment and ask questions before buying any nutrition product or program. One question to consider is if results are based on facts and sound science or only personal testimonials. Also, if it sounds too good to be true, it probably is!

But Baby It's Cold Outside

2010-12-03T10:06:00.001-08:00

Do you eat less produce in the winter? It’s true that some of our favorite fruits and vegetables are less available in the wintertime.

But don’t let this keep you from getting your daily fruits and veggies. This is a great time of the year for produce like cranberries, yam, winter squash, and pears. You might also consider fun winter fruits and veggies such as guava, persimmons, pomegranate, quince and rutabagas. Consider adding these to some of your holiday dishes. Fruits and veggies can be good for your holiday waistline.

Keep Movin...Even on Long Trips

2010-12-02T06:12:00.001-08:00

Sitting for lengthy periods, such as when traveling for more than four
hours, can increase the risk of developing a dangerous blood clot. To
reduce your risk, get up and walk around every two to three hours
when making long trips by plane, car, bus or train. Exercise your legs
while sitting: Raise and lower your heels while keeping your toes on
the floor. Then, raise and lower your toes while keeping your heels on
the floor. Also, tighten and release your leg muscles periodically
when sitting.

Beat the Holiday Blues

2010-12-01T06:16:00.001-08:00

The holidays are supposed to be a joyous time. But crowds of shoppers,
financial burdens and unrealistic expectations can make you feel
down. To avoid the winter blues, make yourself a priority by setting
limits, asking for help, eating healthy and allowing 30 minutes each
day for exercise. Doing these things and finding ways to laugh will
put you on the path to having a happy holiday season.

Should I Exercise with Cold Symptoms?

2010-11-30T06:25:00.000-08:00

Courtesy of easyvectors.com

Feeling under the weather, but still want to work out? If your symptoms are from the neck and above such as stuffy nose, sneezing or mild sore throat, you can proceed with exercise but pay attention to how your body feels by modifying or stopping if your symptoms get worse. If your symptoms are below the neck such as coughing, chest tightness, or upset stomach, skip your workout until you feel better.Never exercise if you are running a fever. When in doubt, check with your doctor.

Tis the Season 4 a Smart Mall Snack

2010-11-29T05:41:00.000-08:00

Do you ever get that “need-something-NOW” feeling in your stomach while shopping at the mall? Try breaking up your shopping spree with a soft, hand-rolled mall pretzel. It is a healthier option compared to cookies, burgers or fries. Some mall food courts even offer whole-wheat pretzels. Ask your server to hold the salt and the sodium drops from 1,100 mg to about 500 mg. Ask for no butter and you'll take off two grams of saturated fat. Each pretzel—without butter—has about 340 calories. Dip into spicy mustard for a low-fat treat..

Wanna Go Nuts?

2010-11-28T08:36:00.001-08:00

Looking for a great source of monounsaturated fats, the type known to
help protect against heart disease? Go nuts! Most nuts, including
peanuts, pecans, walnuts and almonds, boast high amounts of this
heart-healthy fat, as well as other important nutrients. Nuts are very
calorie dense, so aim to eat no more than one ounce a day. This is
equal to about 28 peanuts, 20 pecan halves, 23 almonds and 14 walnut
halves or a small palm full. They're healthy, but don't go completely
nuts.

Sent from Blackberry

Turkey Leftovers?

2010-11-26T08:56:00.001-08:00

Here's a light and tasty idea for leftover turkey: Spread 1 to 2
tablespoons of cranberry sauce on a whole-wheat tortilla or wrap. Top
with 2 to 3 ounces of sliced turkey breast and fresh spinach leaves or
other salad greens that have been tossed with light raspberry
vinaigrette. Sprinkle toasted pecans on top. Fold edges in, wrap and
enjoy!

Sent from Blackberry

Feel Good After Exercise

2010-11-26T06:17:00.001-08:00

Restarting an exercise program after a long layoff? Increasing your exercise workload? In these situations, many people feel unusually tired during the next several workouts. Don't try to push through the tiredness. Give your body time to readjust, and get plenty of rest.

This recovery time is important because it helps your muscles repair and strengthen. A healthy exercise routine generally leaves you feeling good, not exhausted.

How Your Feet Hit the Ground

2010-11-26T05:57:00.001-08:00

Do you see uneven wear on the inside or outside of your running shoe?

Your feet might be rolling inward (pronating) or outward (supinating) as they hit the ground. This can lead to injury. Ask a podiatrist or running-shoe expert for help when selecting proper shoes. Experts in sports podiatry say that your shoe’s sole should wear evenly throughout the ball (front portion) of your shoe with slight wear on the outer base (heel portion). Some people benefit from seeing a podiatrist for custom orthotics (inserts placed in your shoes).