Glycemic Index Diet

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LOW-GI

Low GI Life Plan

The glycemic diet is formed from the glycemic index (GI).

If you’re not diabetic or have normal blood-sugar numbers, you may be unfamiliar with the glycemic index.

For those of us who have to constantly measure or be vigilant with our blood-sugar levels, the glycemic index is an important tool.

The glycemic index was created in the 1980s to help people manage and prevent diabetes.

It ranks food based on the amount of time it takes glucose to get into the bloodstream.

Those foods which release glucose rapidly have a higher GI; those that release glucose more gradually generally have a lower GI.

Lower GI scores are better because foods that release glucose quickly can cause spikes in blood-sugar.

This diet contains a mix of proteins, fats and carbohydrates.

It focuses on carbohydrates that are lower on the glycemic scale.

The diet is built upon the belief that too many carbohydrates from the wrong sources can cause the body to produce too much insulin.

Excess insulin can cause side effects like  low energy levels and  hunger.

On this diet, 40 percent of your total calories come from unrefined carbs like whole-grains, fruits, and vegetables.

Thirty percent of your calories will come from lean protein sources like fish and eggs.

The remaining 30 percent of your diet will consist of healthy fats like avocados, olive oil, and nuts.

The goal of the meal plan is to include each type of food in every meal so you create balance and prevent wild swings in blood sugar levels.

This diet is proven to be an effective way to lose weight in the long term.

No, it doesn’t promise rapid weight loss like some diet plans.

Yet, precisely because you don’t remove any food groups and maintain a good ratio for each, you can expect the weight to stay off.

Researchers have found that those who ate foods that had a high glycemic load (which includes refined grains, starches, and sugars) gained more weight than those who ate foods with a low glycemic load (foods such as nuts, dairy, and certain fruits and vegetables).

Other research has shown that going lower on the glycemic index (GI) scale will help you lose weight.

Maureen’s plate of Tuna Salad A Very Low GI Meal

Researchers found that the best diets for weight loss were high in protein-rich foods like fish, nuts, and yogurt, which helped prevent weight gain.

Avoiding refined grains, starches, and sugars further helped, as did replacing all meat consumption with other protein-rich foods like fish,eggs and cheese.

The glycemic index diet goes beyond calories; it encourages you to look at the way foods are digested and metabolized in your body and what impact that has on your body weight and how full you feel after eating.

Use a glycemic index list as a weight-loss tool by selecting low-glycemic foods or balancing out a high-glycemic food choice with a lower-glycemic one.

Use the information in the glycemic index list below to add healthy benefits to your food choices.

GI Of Popular Foods

GI Of Popular Foods

The Shopper’s Guide to GI Values: The Authoritative Source of Glycemic Index Values for More Than 1,200 Foods (The New Glucose Revolution Series)

Despite this slight variation the index provides a good guide to which foods you should be eating and which foods to avoid.

The goal for weight loss on the glycemic index diet is to consume mostly nutritious low-glycemix foods and incorporate medium- and high-glycemic foods rarely.

The glycemic load takes into consideration both the glycemic index of a food and the amount of carbohydrate in the portion of food eaten.

The glycemic load is calculated by multiplying the glycemic index value by the number of grams of carbohydrate, then dividing by 100.

In general, a serving of food with a glycemic load of 1—10 is considered to have a low glycemic load.

11—19 is a medium glycemic load.

and 20 or higher is a high glycemic load.

For those with diabetes, you want your diet to have GL values as low as possible.

The Glycemic Index Range is as Follows:

Low GI = 55 or less
Medium GI = 56 – 69
High GI = 70 or more

Breakfast Cereal

Low GI
All-bran (UK/Aus) 30
All-bran (US) 50
Oat bran 50
Rolled Oats 51
Special K (UK/Aus) 54
Natural Muesli 40
Porridge 58
Medium GI
Bran Buds 58
Mini Wheats 58
Nutrigrain 66
Shredded Wheat 67
Porridge Oats 63
Special K (US) 69
High GI
Cornflakes 80
Sultana Bran 73
Branflakes 74
Coco Pops 77
Puffed Wheat 80
Oats in Honey Bake 77
Team 82
Total 76
Cheerios 74
Rice Krispies 82
Weetabix 74

Staples

Low GI
Wheat Pasta Shapes 54
New Potatoes 54
Ravioli 39
Spaghetti 32
Tortellini (Cheese) 50
Egg Fettuccini 32
Brown Rice 50
Buckwheat 51
White long grain rice 50
Pearled Barley 22
Yam 35
Sweet Potatoes 48
Instant Noodles 47
Wheat tortilla 30
Medium GI
Basmati Rice 58
Couscous 61
Cornmeal 68
Taco Shells 68
Gnocchi 68
Canned Potatoes 61
Chinese (Rice) Vermicelli 58
Baked Potatoes 60
Wild Rice 57
High GI
Instant White Rice 87
Glutinous Rice 86
Short Grain White Rice 83
Tapioca 70
Fresh Mashed Potatoes 73
French Fries 75
Instant Mashed Potatoes 80

Bread

Low GI
Soya and Linseed 36
Wholegrain Pumpernickel 46
Heavy Mixed Grain 45
Whole Wheat 49
Sourdough Rye 48
Sourdough Wheat 54
Medium GI
Croissant 67
Hamburger bun 61
Pita, white 57
Wholemeal Rye 62
High GI
White 71
Bagel 72
French Baguette 95

Snacks & Sweet Foods

Low GI
Slim-Fast meal replacement 27
Snickers Bar (high fat) 41
Nut & Seed Muesli Bar 49
Sponge Cake 46
Nutella 33
Milk Chocolate 42
Hummus 6
Peanuts 13
Walnuts 15
Cashew Nuts 25
Nuts and Raisins 21
Jam 51
Corn Chips 42
Oatmeal Crackers 55
Medium GI
Ryvita 63
Digestives 59
Blueberry muffin 59
Honey 58
High GI
Pretzels 83
Water Crackers 78
Rice cakes 87
Puffed Crispbread 81
Donuts 76
Scones 92
Maple flavoured syrup 68

Legumes (Beans)

Low GI
Kidney Beans (canned) 52
Butter Beans 36
Chick Peas 42
Haricot/Navy Beans 31
Lentils, Red 21
Lentils, Green 30
 Pinto Beans 45
Blackeyed Beans 50
Yellow Split Peas 32
Medium GI
Beans in Tomato Sauce 56

Vegetables

Low GI
Frozen Green Peas 39
Frozen Sweet Corn 47
Raw Carrots 16
Boiled Carrots 41
Eggplant/Aubergine 15
Broccoli 10
Cauliflower 15
Cabbage 10
Mushrooms 10
Tomatoes 15
Chillies 10
Lettuce 10
Green Beans 15
Red Peppers 10
Onions 10
Medium GI  
Beetroot 64
High GI
Pumkin 75
Parsnips 97

Fruits

Low GI
Cherries 22
Plums 24
Grapefruit 25
Peaches 28
Peach, canned in natural juice 30
Apples 34
Pears 41
Dried Apricots 32
Grapes 43
Coconut 45
Coconut Milk 41
Kiwi Fruit 47
Oranges 40
Strawberries 40
Prunes 29
Medium GI  
Mango 60
Sultanas 56
Bananas 58
Raisins 64
Papaya 60
Figs 61
Pineapple 66
High GI
Watermelon 80
Dates 103

Dairy

Low GI
Whole milk 31
Skimmed milk 32
Chocolate milk 42
Sweetened yoghurt 33
Artificially Sweetened Yoghurt 23
Custard 35
Soy Milk 44
Medium GI
Icecream 62

 

Glycemic Load Table

FOOD Glycemic index (glucose = 100) Serving size (grams) Glycemic load per serving
BAKERY PRODUCTS AND BREADS
Banana cake, made with sugar 47 60 14
Banana cake, made without sugar 55 60 12
Sponge cake, plain 46 63 17
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) 42 111 24
Apple, made with sugar 44 60 13
Apple, made without sugar 48 60 9
Waffles, Aunt Jemima® (Quaker Oats) 76 35 10
Bagel, white, frozen 72 70 25
Baguette, white, plain 95 30 15
Coarse barley bread, 75-80% kernels, average 34 30 7
Hamburger bun 61 30 9
Kaiser roll 73 30 12
Pumpernickel bread 56 30 7
50% cracked wheat kernel bread 58 30 12
White wheat flour bread 71 30 10
Wonder® bread, average 73 30 10
Whole wheat bread, average 71 30 9
100% Whole Grain® bread (Natural Ovens) 51 30 7
Pita bread, white 68 30 10
Corn tortilla 52 50 12
Wheat tortilla 30 50 8
BEVERAGES
Coca Cola®, average 63 250 mL 16
Fanta®, orange soft drink 68 250 mL 23
Lucozade®, original (sparkling glucose drink) 95 ±10 250 mL 40
Apple juice, unsweetened, average 44 250 mL 30
Cranberry juice cocktail (Ocean Spray®) 68 250 mL 24
Gatorade 78 250 mL 12
Orange juice, unsweetened 50 250 mL 12
Tomato juice, canned 38 250 mL 4
BREAKFAST CEREALS AND RELATED PRODUCTS
All-Bran®, average 55 30 12
Coco Pops®, average 77 30 20
Cornflakes®, average 93 30 23
Cream of Wheat® (Nabisco) 66 250 17
Cream of Wheat®, Instant (Nabisco) 74 250 22
Grapenuts, average 75 30 16
Muesli, average 66 30 16
Oatmeal, average 55 250 13
Instant oatmeal, average 83 250 30
Puffed wheat, average 80 30 17
Raisin Bran® (Kellogg’s) 61 30 12
Special K® (Kellogg’s) 69 30 14
GRAINS
Pearled barley, average 28 150 12
Sweet corn on the cob, average 60 150 20
Couscous, average 65 150 9
Quinoa 53 150 13
White rice, average 73 ± 4 150 43
Quick cooking white basmati 67 150 28
Brown rice, average 68 ± 4 150 16
Converted, white rice (Uncle Ben’s®) 38 150 14
Whole wheat kernels, average 30 50 11
Bulgur, average 48 150 12
COOKIES AND CRACKERS
Graham crackers 74 25 14
Vanilla wafers 77 25 14
Shortbread 64 25 10
Rice cakes, average 82 25 17
Rye crisps, average 64 25 11
Soda crackers 74 25 12
DAIRY PRODUCTS AND ALTERNATIVES
Ice cream, regular 57 50 6
Ice cream, premium 38 50 3
Milk, full fat 41 250mL 5
Milk, skim 32 250 mL 4
Reduced-fat yogurt with fruit, average 33 200 11
FRUITS
Apple, average 39 120 6
Banana, ripe 62 120 16
Dates, dried 42 60 18
Grapefruit 25 120 3
Grapes, average 59 120 11
Orange, average 40 120 4
Peach, average 42 120 5
Peach, canned in light syrup 40 120 5
Pear, average 38 120 4
Pear, canned in pear juice 43 120 5
Prunes, pitted 29 60 10
Raisins 64 60 28
Watermelon 72 120 4
BEANS AND NUTS      
Baked beans, average 40 150 6
Blackeye peas, average 33 150 10
Black beans 30 150 7
Chickpeas, average 10 150 3
Chickpeas, canned in brine 38 150 9
Navy beans, average 31 150 9
Kidney beans, average 29 150 7
Lentils, average 29 150 5
Soy beans, average 15 150 1
Cashews, salted 27 50 3
Peanuts, average 7 50 0
PASTA and NOODLES
Fettucini, average 32 180 15
Macaroni, average 47 180 23
Macaroni and Cheese (Kraft) 64 180 32
Spaghetti, white, boiled, average 46 180 22
Spaghetti, white, boiled 20 min, average 58 180 26
Spaghetti, wholemeal, boiled, average 42 180 17
SNACK FOODS
Corn chips, plain, salted, average 42 50 11
Fruit Roll-Ups® 99 30 24
M & M’s®, peanut 33 30 6
Microwave popcorn, plain, average 55 20 6
Potato chips, average 51 50 12
Pretzels, oven-baked 83 30 16
Snickers Bar® 51 60 18
VEGETABLES
Green peas, average 51 80 4
Carrots, average 35 80 2
Parsnips 52 80 4
Baked russet potato, average 111 150 33
Boiled white potato, average 82 150 21
Instant mashed potato, average 87 150 17
Sweet potato, average 70 150 22
Yam, average 54 150 20
MISCELLANEOUS
Hummus (chickpea salad dip) 6 30 0
frozen vegetables reheated in microwave oven 5 min 46 100 7
Pizza, plain baked dough, served with parmesan cheese and tomato sauce 80 100 22
Pizza, Super Supreme (Pizza Hut) 36 100 9
Honey, average 61 25 12

By choosing low-glycemic foods, you’ll naturally eat fewer calories, feel fuller for longer, and lose weight.

When you follow a low-glycemic lifestyle, you’re not always eliminating the foods you enjoy.

If you enjoy your food choices, you’re more likely to continue with this healthier way of eating.

Strive to maintain an even carbohydrate intake at meals .

gi-diet

GI: How to succeed using the Glycemic Index diet (Collins Gem)

Choose foods that are higher in fiber and monounsaturated fat, enjoy seafood that contains beneficial omega-3 fatty acids more often, and decrease the amount of saturated fat, trans fats, cholesterol, and sodium that you consume.

Fortunately, low-glycemic fruits, vegetables, legumes, and whole grains already meet these heart-healthy nutrition guidelines, so simply incorporating a variety of these low-glycemic foods into your diet each day can help protect you from heart disease.

Lettuce is a very low glycemic index food more so than any other food!

Our fresh homegrown lettuce and scallions

Knowing which foods to eat before, during, and after exercise based on their glycemic index level helps people maximize their energy and recovery time.

The human body digests and metabolizes low-glycemic foods slowly, thereby providing a continued amount of energy for working muscles.

Start your day with a breakfast that’s built on lower-glycemic foods to provide longer-lasting energy and wake up your brain.

Serve a low-glycemic breakfast cereal (such as rolled oats), top it with some fruit, and pour a glass of goats milk for a balanced, low-glycemic breakfast that’ll give you sustained energy throughout the morning.

Food cravings occur for many reasons, both physiological and psychological, but one core cause of food cravings is erratic blood glucose levels.

When your body’s blood glucose levels go through high spikes throughout the day, you can wind up feeling hungry hence the unwanted yet nagging food craving.

Breakfasts, lunches, and dinners that are overloaded with high-glycemic foods can also send your blood glucose levels sky-high.

To keep your food cravings under control, choose low-glycemic foods for your meals and snacks,match these foods with protein and monosaturated fat sources.

Hummus Beiruti Recipe: Hummus Beiruti is a Lebanese version of Hummus that adds a copious amount of garlic, bringing a touch of spice to it. Drizzled with olive oil, this dish is mainly paired with wholegrain Pita bread.

Ingredients Of Hummus Beiruti

  • 500 gms chana kabuli
  • 100 gms tahina
  • 15 gms cooking soda
  • 30 gms garlic
  • 3 Lemon
  • 50 ml olive oil
  • flat parsley, chopped
  • onion, chopped
  • chilli, chopped

How to Make Hummus Beiruti

  • Soak chickpeas in water for overnight.
  • Boil the chickpeas, wash properly with cold water. Allow the chickpeas to cool.
  • Add chickpeas, tahini paste, and crushed ice in a food processor. Remove the hummus and add chopped onion, chilli, parsley and lemon juice.
  • Garnish with olive oil, chopped tomatoes and paprika powder.

Brown Rice vs. White Rice - Which Is Best for Diabetes?

Two food groups are generally safe to eat in greater amounts when you want to lose weight: vegetables and fruits.

These foods (particularly vegetables) contain lower calorie levels and lower glycemic loads than most other foods.

As for the calorie factor, a whole cup of raw vegetables or a half cup of cooked vegetables is, on average, a mere 25 calories. That’s a lot of food for such a small calorie amount!

On the fruit side of things, most fruits tend to have a low-glycemic load, and one small piece averages out to 60 calories. Sure, that’s not as low as the veggies, but it’s still lower than many other food groups.

Of course, you can’t pursue weight loss and health without taking a look at all the foods you consume, including your protein and fat sources.

Some examples of lean-protein sources are skinless chicken breasts, lean cuts of beef and  eggs, fish  and soy foods like tofu.

Believe it or not, fat is healthy when it’s the right kind and when you consume it in moderate amounts.

Omega-3 fatty acids found in fatty fish, chia seeds, and flax seeds (among other foods) are essential for good health.

Look for unsaturated fat sources, specifically oils, seeds, nuts, nut butters, olives, and avocados.

Do your best to limit saturated fats like butter and cream, and avoid trans fats like hydrogenated oils.

 

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Eating the right amounts of low-glycemic fruits and vegetables along with portion-controlled low-glycemic starches is great, but if you’re pairing those foods with excessive amounts of butter, oils, or high-fat meats, your hard work may all be for nothing. Pay attention to your portion sizes!

Low-glycemic foods can become high-glycemic foods if you eat too large of a serving.

The low-glycemic status of many foods is dependent on you consuming the right portion size, meaning if you eat more than that amount, your glycemic load will add up.

So if you eat two servings of pasta rather than one, you wind up with a higher glycemic load for that whole meal.

More food equals more calories.

Adding more calories with large portion sizes will defeat your efforts at weight loss quickly.

Whether or not your calories are coming primarily from low-glycemic foods, eating too many of them raises your insulin levels and causes you to gain weight.

Portion sizes are probably one of the biggest culprits in weight gain.

People are eating larger portion sizes than ever these days, a fact that correlates directly to the rate of weight gain in many countries.

Glycemic Index Diet Plan

Glycemic Index Diet Plan

The Gl Cookbook and Diet Plan: A Glycemic Load Weight-Loss Program with Over 150 Delicious Recipes

 

Eat more of the Following Carbohydrate Foods
All green vegetables including broccoli, courgettes/zucchini, green beans, kale

All white vegetables including cauliflower, white cabbage, mushrooms, radishes

All salad vegetables such as lettuce, cucumber, peppers, tomatoes

Whole fruits such as apples, cherries, grapefruit, pears, plums, oranges, strawberries, peaches

Pulses such as lentils, chickpeas and dried beans

Seeds such as linseeds/flax, pumpkin, sunflower, sesame and hemp

Nuts such as almonds, brazils, walnuts, pine nuts, macadamias and peanuts

Plain yoghurt

High fibre, unsweetened cereals

High fibre, whole grain bread *

Sweet potatoes *

Whole wheat pasta *

Brown basmati rice, buckwheat grains, quinoa, bulgur wheat, pearl barley *

* whole grains, starchy vegetables and some fruits are in between on the GI scale – treat them cautiously until you know you can include them in your diet and still lose weight

Cut out or Severely restrict the Following Carbohydrate Foods
Starchy vegetables such as parsnips

Fruit yogurts and desserts high in sugar such as imitation mousse

Fruit juices

White bread, baguettes, bagels

Cream crackers, white rice cakes

Iced cakes and pastries, filled biscuits/cookies, doughnuts

Scones, crumpets, waffles

Sweet pies

Fruit canned in syrup

Breakfast cereals containing sugar

Baked and mashed potatoes, chips/fries

White rice

Corn and rice pasta

Pizza

High sugar jams/jelly

Crisps/chips and other potato- and corn-based snacks

Fruit drinks containing added sugar

Fizzy drinks containing sugar

Sweets/sugar candy and chocolate bars/chocolate candy

Thickened soups

Table sugar

Ice cream containing glucose syrup or high levels of other sugars

Swap these higher GI foods…

… for these lower GI foods
Refined sugary cereal Old-fashioned oatmeal porridge
Cornflakes or rice krispies All bran or muesli
White bread sandwich Whole grain / granary bread sandwich
Baked potato Basmati rice, wholegrain rice or sweet potato
White rice Basmati rice or wholegrain rice
Biscuits/cookies Small handful of nuts, or raw vegetable sticks
Cola or other regular fizzy drink Caffeine free herbal tea (or better still, water)
Sweets/sugar candy Apple or pear or other low GI fruit
Fruit-filled chocolate bar Plain dark chocolate (70% or more cocoa solids)
Jam/jelly or marmalade on toast Egg on toast
Curry with rice Curry with chickpeas or lentils
Rice cakes Oatcakes
Pretzels Walnuts

Follow a meal plan that is tailored to a healthy lifestyle and helps achieve goals for stable blood glucose, cholesterol and triglycerides levels, blood pressure, cholesterol and weight management.

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

14 Simple Ways to Stick to a Healthy Diet

If you have any information,questions, or feedback you would like to include in this post.

Please email momo19@diabetessupportsite.com or leave your comments below.

Weight Loss and Glucose Control

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Learning how to regulate your blood sugar

The Essential Blood Sugar Diet Recipe Book: A Quick Start Guide To Cooking On The Blood Sugar Diet! Lose Weight And Rebalance Your Body PLUS Over 80 Delicious Low Carb Recipes

Learning how to regulate your blood sugar is really crucial in losing weight.

So the way your body normally regulates blood sugar, is your body always has to have a certain amount of sugar in your bloodstream at all times to provide energy for your brain and for your muscles and for your liver, and just for basic functioning.

If you have too much sugar in your bloodstream, it’s going to cause problems.

It can cause nerve damage ,eye damage,kidney and heart problems so it is extremely detrimental.

And if you have too little sugar in your blood, it’s going to make you tired and you’re not going to have enough energy for your brain.

So your body always has to keep a certain amount of sugar in your bloodstream at all times, not too much, and not too little.

 

7 Nutrition Tips for Effective Fat Loss

A well-balanced blood sugar level is crucial to your overall fitness and well-being, regulating your hormones, triggering your body to burn stored fat, and increasing your metabolism to help you lose weight.

Unfortunately, most people’s blood sugar is not properly balanced.

If you’re getting too much glucose, it leads to high blood-sugar levels, which your body can’t break down and stores as fat.

Ironically, not getting enough sugar can also lead to putting on extra pounds!

Eating too little glucose can lead to a low blood sugar level, causing your body to go into “starvation mode” where it burns your lean muscle instead of the fat.

When we eat, our body converts carbohydrates into blood sugar (glucose), our main source of energy. Blood sugar levels can affect how hungry and energetic we feel.

Glucose also determines whether we burn fat or store it.

To understand diabetes, you should first understand how your body handles glucose, the sugar that fuels your metabolism.

After you eat, your digestive tract breaks down carbohydrates into simple sugars that are small enough to be absorbed into your bloodstream.

Glucose is far and away the most important of these sugars, and it’s an indispensable source of energy for your body’s cells.

But to provide that energy, it must travel from your blood into your cells.

Insulin is the hormone that unlocks the door to your cells.

When your blood glucose levels rise after a meal, the beta cells of your pancreas spring into action, pouring insulin into your blood.

If you produce enough insulin and your cells respond normally, your blood sugar level drops as glucose enters the cells, where it is burned for energy or stored for future use in your liver as glycogen.

Insulin also helps your body turn amino acids into proteins and fatty acids into body fat.

The net effect is to allow your body to turn food into energy and to store excess energy to keep your engine running if fuel becomes scarce in the future.

The Slow-Carb Diet

Diabetes is a single name for a group of disorders.

All forms of the disease develop when the pancreas is unable to supply enough insulin to meet the body’s needs.

In some cases, the problem is a low supply, in others, the body resists the insulin it has, and in still others, it’s both a low supply and insulin resistance.

The initial assessment of people with diabetes should include the following measurements: height, weight, calculation of BMI (kg/m2)  and waist circumference (WC) to assess the degree of abdominal obesity.

If you adopt a diabetes diet you may  find yourself losing some weight, because high blood sugars make us more insulin resistant and that causes weight gain.

But there’s another reason why diabetes diets can help you lose weight , when you flatten out your blood sugar after meals, you eliminate the overwhelming hunger that comes with blood sugars that go very high and then drift back down.

When you aren’t starving all the time, losing weight is a lot easier.
electronic food scale
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It is the carbohydrates you eat that raise your blood sugar. If you cut back on carbohydrates, your blood sugar will come down. It’s that simple.

Use your blood sugar meter after each meal  to determine how many grams of carbs you can eat and still meet a healthy blood sugar target.

Start out by measuring your blood sugar one and two hours after each meal. Write down what you ate and observe what it did to your blood sugar.

If a meal allows you to reach your blood sugar targets, try eating it again on a different day and test it test again, possibly at a later time, to make sure that your good numbers weren’t just a result of slow digestion.

If you end up too high after a meal, the next time you eat it, cut back on the portion size of the carbohydrate-bearing foods in the meal and test again.

Do this until you can hit your targets, or flag the carbohydrate-containing foods in that meal as ones your body can’t handle and replace it with something else.

How much carbohydrate you can manage depends your body size and muscle mass as well as on how damaged your beta cells are.

The more you weigh or the more muscle you have, the less each gram of carbohydrate you eat will raise your blood sugar.

You must learn how many grams of carbohydrate are in normal portions of the foods you eat.

The best way to learn how many grams of carbohydrates are in the different foods you eat is to read food labels carefully.

When you estimate how many grams of carbohydrate there are in a portion of food, it is very important to find out if the amount of food on your plate corresponds to the amount in the “one serving” listed on a label,or in a cookbook.

The best way to do this is to invest in an electronic food scale and to weigh your foods for a few weeks until you get the hang of estimating portion size.

This may sound like a lot of work, and when you first start, it is.

But after you do it for a few weeks you’ll find you have memorized the carbohydrate gram counts and the portion sizes for the foods you usually eat.

Foods with a lot of fat in them take longer to digest than those without a lot of fat. This is why pizza and ice cream often give deceptively good readings on your meter.

If you test a meal and see a reading that is too good to be true, be sure you test at 3 or four hours after eating.

Come up with new recipes and finding new, delicious and healthy foods you can substitute for old, high carb standards.

As you learn what foods raise your blood sugar and what foods don’t, you will almost certainly find that there are a lot of foods you used to love that don’t work for you anymore.

If your dietitian tells you a food is good for you, but your meter tells you it is raising your blood sugar to a level that is high enough to cause complications, you will have to listen to your meter.

Your meter will tell you what is safe to eat and while you are learning how to get your blood sugar under control and how to bring those high blood sugars down to normal levels you will have to accept that you can only eat those foods that don’t cause spikes.

INFOGRAPHIC – Calculating Protein Intake for Weight Loss And Reduced Risk of Type 2 Diabetes

While the exact cause of Type 2 diabetes is still not fully understood, it is known that being overweight or obese (having a body mass index – BMI – of 30 or greater) has a significant impact.

In fact, recent research suggests that obese people are up to 80 times more likely to develop type 2 diabetes than those with a BMI of less than 22.

So losing weight and bringing your BMI below this value is one of the most important, and controllable, ways to reduce your risk of Type 2 diabetes. And according to research, simply optimizing your protein intake can help you achieve rapid weight loss results – even with light-to-moderate exercising.

Thanks to Thinner You Centers, the following infographic on protein for weight loss contains science-based information about the effects of protein intake on body composition, and how to calculate your optimal protein intake for maximum weight loss potential!

Click here to view  YOUR SECRET WEAPON WEIGHT LOSS INFOGRAPHIC!

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

 

5 Steps To Quit Overeating

If you have any information,questions, or feedback you would like to include in this post.

Please email momo19@diabetessupportsite.com or leave your comments below.

Testing For Vitamin D

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LOXFORD XXIV Vitamin D Blood Test Kit

Having blood tests to measure the amount of vitamin D in your blood is the only way to know if you’re getting enough vitamin D or not. The blood test you need is called a 25(OH)D blood test.

You can get a blood test at your doctors or you can do an in-home test or get a test at a laboratory. All of these methods of testing should give you accurate results.

In-home tests are easy to use and involve pricking your finger to take a small blood sample and sending this away to a laboratory for testing.

Your tests results will show whether you’re getting enough vitamin D or not, and whether you may need to take supplements or expose your skin to the sun more.

For More Great Health Care Tips refer to the Website 16best.net

There are three ways to get tested:

1.Ask your doctor for a vitamin D test.

Be specific and ask for a 25(OH)D test. There is another type of blood test for vitamin D, called  a 1,25(OH)₂D test, but the 25(OH)D test is the only one that will tell you whether you’re getting enough vitamin D.

If your health insurance covers a 25(OH)D test, this is a good way to work with your doctor to  get tested.

2.Order an in-home test.

These tests are sent to your home. You prick your finger and put a drop of blood on to some blotter paper. You send the paper to a laboratory to be tested.

These are an alternative if you don’t want to go to your doctor just for a vitamin D test, or if your insurance doesn’t cover a test.

3.Order a test online and get blood work done at a laboratory.

There are a few websites that allow you to bypass your doctor and go straight to the testing laboratory. These websites include mymedlab.com, healthcheckusa.com and privatemdlabs.com.

You can buy a 25(OH)D test from all of these companies and have the test itself done at your nearest LabCorp. These tests are a little more expensive than in-home tests.

All three ways of getting tested should give you an accurate result.

If you tested low and want a higher level, you need to get more sun exposure or take a larger daily supplement.

If you tested and are right where you want to be, continue your supplement and sun exposure routine. Keep in mind that your level in the summer is probably higher than in the winter, with more sun and UVB.

So you may need to supplement more in the winter than in the summer to have the same vitamin D level.

If you tested high and want a lower level, you need to take a smaller daily supplement.

The normal range of vitamin D is measured as nanograms per milliliter (ng/mL).

Many experts recommend a level between 20 and 40 ng/mL. Others recommend a level between 30 and 50 ng/mL.

You do not want to have a level over 100 ng/ml and in fact anything over 150 ng/ml is considered toxic.

How Much Vitamin D You Actually Need + How To Get It

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Signs You’re Not Getting Enough Vitamin D

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vitd miracle

Vitamin D Miracle: Health Benefits and Cure For Depression, Infertility and Diabetes: Volume 1 (Vitamin D, Vitamin D3 solution, vitamin deficiency)

The only way to know for sure if you’re vitamin D deficient is via blood testing. However, there are some signs and symptoms to be aware of as well.

1. You Have Darker Skin

African Americans are at greater risk of vitamin D deficiency, because if you have dark skin, you may need as much as 10 times more sun exposure to produce the same amount of vitamin D as a person with pale skin!

Your skin pigment acts as a natural sunscreen, so the more pigment you have, the more time you’ll need to spend in the sun to make adequate amounts of vitamin D.

2. You Feel Down or depressed

Serotonin, the brain hormone associated with mood elevation, rises with exposure to bright light and falls with decreased sun exposure. In 2006, scientists evaluated the effects of vitamin D on the mental health of 80 elderly patients and found those with the lowest levels of vitamin D were 11 times more prone to be depressed than those who received healthy doses.

3. You’re 50 or Older

As mentioned, as you get older your skin doesn’t make as much vitamin D in response to sun exposure. At the same time, your kidneys become less efficient at converting vitamin D into the form used by your body and older adults tend to spend more time indoors (i.e. getting even less sun exposure and therefore vitamin D).

4. You’re Overweight or Obese (or Have a Higher Muscle Mass)

Vitamin D is a fat-soluble, hormone-like vitamin, which means body fat acts as a “sink” by collecting it. If you’re overweight or obese, you’re therefore likely going to need more vitamin D than a slimmer person — and the same holds true for people with higher body weights due to muscle mass.

5. Your Bones Ache

Many who see their doctor for aches and pains, especially in combination with fatigue, end up being misdiagnosed as having fibromyalgia or chronic fatigue syndrome but actually have vitamin D deficiency.

6. Head Sweating

One of the first, classic signs of vitamin D deficiency is a sweaty head. In fact, doctors used to ask new mothers about head sweating in their newborns for this very reason.

Excessive sweating in newborns due to neuromuscular irritability is still described as a common, early symptom of vitamin D deficiency.

7. You Have Stomach Trouble

Remember, vitamin D is a fat-soluble vitamin, which means if you have a gastrointestinal condition that affects your ability to absorb fat, you may have lower absorption of fat-soluble vitamins like vitamin D as well.

This includes gut conditions like Crohn’s, celiac and non-celiac gluten sensitivity, and inflammatory bowel disease.

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8.You shun the sun.

The sun is the primary cause of premature aging on the skin, and it can also increase risk of skin cancer. It’s no surprise, then, that a lot of people try to stay out of it.

We’ve all been advised to use sunscreen on a daily basis.

While avoiding UV rays can help keep skin healthy and looking young, it can also deprive us of the primary source of vitamin D.

6 Foods That Double As Sunscreen (Including Avocado!)

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

9.You eat a vegan diet.

Few foods are good natural sources of vitamin D. The best options are animal foods, such as fatty fish and fish liver oils.

Beef liver, cheese, and egg yolks also contain small amounts. If you eat a vegan diet, you’re not consuming these foods, so you may be at greater risk of deficiency.

You can eat fortified foods, such as cereals and orange juice, but these may not supply enough on a daily basis.

10.You have chronic kidney disease.

If you have this disease, you may have more difficulty absorbing and utilizing vitamin D in your body. You may need to take vitamin D supplements.

The truth is that it’s extremely difficult to tell whether you have a vitamin D deficiency. The only way to be absolutely sure is to take a blood test.

The normal range of vitamin D is measured as nanograms per milliliter (ng/mL). Many experts recommend a level between 20 and 40 ng/mL. Others recommend a level between 30 and 50 ng/mL.

If you have any information,questions, or feedback you would like to include in this post.

Please email momo19@diabetessupportsite.com or leave your comments below.

Vitamin D Requirements and Dietary Sources

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Vitamin D is both a nutrient we eat and a hormone our bodies make. Few foods are naturally rich in vitamin D, so the biggest dietary sources of vitamin D are fortified foods and vitamin supplements.

Good sources include dairy products and breakfast cereals (both of which are fortified with vitamin D), and fatty fish such as salmon and tuna.

For most people, the best way to get enough vitamin D is taking a supplement, but the level in most multivitamins (400 IU) is too low.

Encouragingly, some manufacturers have begun adding 800 or 1,000 IU of vitamin D to their standard multivitamin preparations.

If the multivitamin you take does not have adequate level of vitamin D, you may want to consider adding a separate vitamin D supplement, especially if you don’t spend much time in the sun. Talk to your healthcare provider.

Two forms of vitamin D are used in supplements: vitamin D2 (“ergocalciferol,” or pre-vitamin D) and vitamin D3 (“cholecalciferol”). Vitamin D3 is chemically indistinguishable from the form of vitamin D produced in the body.

The body also manufactures vitamin D from cholesterol, through a process triggered by the action of sunlight on skin, hence its nickname, “the sunshine vitamin.”

Vitamin D helps ensure that the body absorbs and retains calcium and phosphorus, both critical for building bone.

Laboratory studies show that vitamin D can reduce cancer cell growth and plays a critical role in controlling infections. Many of the body’s organs and tissues have receptors for vitamin D.

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Several studies link low vitamin D levels with an increased risk of fractures in older adults, and they suggest that vitamin D supplementation may prevent such fractures—as long as it is taken in a high enough dose.

Vitamin D may also help increase muscle strength, which in turn helps to prevent falls, a common problem that leads to substantial disability and death in older people.

Studies are finding vitamin D deficiency may be linked to heart disease.There’s evidence that vitamin D plays a role in controlling blood pressure and preventing artery damage, and this may explain these findings.

Dozens of studies suggest an association between low vitamin D levels and increased risks of colon and other cancers.  The evidence is strongest for colorectal cancer, with most (but not all) observational studies finding that the lower the vitamin D levels, the higher the risk of these diseases.

Most experts recommend a daily intake of at least 600 International Units. You won’t find many foods that are high in vitamin D, but there are some.

 

Vitamin D Diet: How To Use Vitamin D To Overcome Common Ailments: Vitamin D Diet Guide With Meal Plans And Recipes To Improve Your Health

Beef liver, cheese, egg yolks and fatty fish, which contain small amounts of D3, are the best dietary sources of D3.

Cod liver oil provide a time-honored potent source of D3, although the taste might be a turnoff.

Fortified milk and orange juice also contain vitamin D; manufacturers can choose to add either either D2 or D3.

Mushrooms supply D2 to your diet.

 

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Over-the-counter and prescription supplements can increase your vitamin D3 intake.

The amount of vitamin D necessary for good health is a matter of sharp debate.

The Food and Nutrition Board’s adequate intake amount is 600 IUs per day between the ages of 1 and 70 and 800 IUs per day for adults over age 70.

Don’t take doses higher than this without talking to your doctor first.

Some organizations,, recommend at least 5,000 IU per day for healthy adults, while some experts suggest a tolerable upper intake of 10,000 IUs per day.

The Food and Nutrition Board’s tolerable upper intake limit is much less — 4,000 IUs per day.

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Importance of Calcium and Vitamin D

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CALCIUM-COOKBOOK

 

The Calcium Cookbook

Calcium is the most common mineral found in our bones and helps to give them strength and rigidity. Calcium is also particularly important at the time of menopause, because calcium absorption slows down, due to low levels of oestrogen.

A deficiency in Calcium can cause bones to become brittle on the inside and therefore they break very easily. On the outside a person looks perfectly fine. Every cell in our body, including those in the heart, nerves and muscles rely on calcium. Calcium is also necessary for your body to form blood clots.

Calcium alone is not enough to treat bone loss and is not a substitute for drug therapies that treat bone loss. It is essential that calcium is taken in conjunction with Vitamin D3, no one should just be taking calcium.

 

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The richest sources of calcium in food are milk, yogurt and cheese. Calcium is more easily absorbed through dairy products, versus non-dairy.

Bread, nuts and any oily fish (e.g. sardines and tuna) also contain calcium, as well as some dark green vegetables. Some brands of orange juice and most breakfast cereals have calcium.

Vitamin D3 is essential for the absorption of calcium, it increases the body’s ability to absorb calcium by 30-80%.

Without Vitamin D3, calcium will not be as easily absorbed by your body, which could affect the formation of healthy bones and teeth. Vitamin D3 also helps to regulates cell growth and the immune system.

 

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Vitamin D3 is often referred to as the “sunshine vitamin”. When a person’s skin is exposed to ultraviolet B rays, the skin makes vitamin D. Vitamin D is a fat-soluble vitamin that when consumed or made in the skin, can be stored in the blood and body fat, for several months.

Approximately 10-15 minutes of sunlight a day (depending on skin type), on any part of your body (arms, legs, etc…) during the summer months will enable the body to store vitamin D3.

If you are very light skinned, 2-3 minutes for approximately 4-5 times during the day.

However, it is very important to avoid over-exposure resulting in sunburn, as we are all aware of the damaging effects of the sun, especially in terms of skin cancer.

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Wearing sun block, make up and/or moisturizers with sun block in them continuously, will inhibit vitamin D3 absorption also wearing burkas for religious reasons.

Rickets is a severe vitamin D deficiency and babies are being born in Ireland with this preventable condition.

Research has shown that there is a worldwide epidemic of low vitamin D levels, especially in infants, children, adolescents, pregnant women and senior citizens.

Vitamin D and calcium are very closely related in activity. Deficiency of either can lead to impaired bone formation, and deficiency of both in tandem is a common public health problem due to the amount of processed and unhealthy food consumed worldwide.

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

7 Easy And Effective Ways For Natural Teeth Whitening

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Emotional Aspects of Diabetes In Elderly People

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psychology of ageing

http://The Psychology of Ageing: An Introduction

 Inevitable physical and psychosocial changes occur as people enter old age. The senior years are a developmental phase of life with its own unique challenges that affect the management of both diabetes and depression.

From time to time, we all come down with a case of the blues, but did you know that older adults with diabetes are almost twice as likely to suffer from depression? It’s true. An estimated 28% of older adults with diabetes will experience depression, which is nearly double the average occurrence rate for the general  adult population.

Depression is a serious condition that affects planning and organizing skills. Older people who suffer from depression may stop testing their blood glucose, forget to take their medicines and even begin to eat and exercise less.

Because of the severe possible repercussions of depression, it’s dangerous to simply assume that “it will pass” or that it’s just a “phase” your loved one is going through. Be aware of the warning signs and, if you notice any of the symptoms below, consult with your doctor to discuss treatment options.

Symptoms of depression may include: 

1.Sadness

2.Inability to enjoy normally pleasurable activities

3.Insomnia with early morning wakening

4.Excessive weight loss or anorexia

5.Helplessness

6.Hopelessness

7.Excessive guilt

8.Suicidal thoughts

Age-related physical changes can affect both diabetes and depression. These changes can be more pronounced in people who have diabetes.

These changes are due to loss of mobility,loss of hearing,sight loss and balance problems.These changes result in a loss of independence,lowers self esteem and they dont get the same pleasure out of life!

Also people dont have the same zest for life as they get older!Also as people get older they get lonely as they lose their ability to do things!

People are more prone to staying in their home as they are afraid of going outdoors especially in cities because there are a lot of crime in cities.

It would be a good idea if there were more places for elderly people to meetup such as community centres,social clubs,gardening clubs,draughts and chest clubs,book clubs.

Also a local charity could sponsor buses and minivans to take people to these events!

It is important for elderly people to spend time with family especially their children!

What do you think about all of this is it important or am I wrong?

Also, complications associated with diabetes arise and may worsen as individuals age. Thus, aging eyes become more impaired by diabetic retinopathy, and aging feet become more impaired by diabetic neuropathy. There is evidence that depression in the  elderly diabetic relates to the number of chronic conditions and poor physical functioning.

The impact of hypoglycemia is also often greater for the elderly. They are more prone to hypoglycemic episodes resulting from taking multiple medications and the increased potential for drug interactions and appetite changes that result in missed meals.

Some common challenges of aging also can affect both diabetes and depression. The elderly must often deal with multiple losses of family and friends, changes in function and roles (e.g., retirement), and fears about mortality. Diabetes and its complications can exacerbate the difficulties associated with each of these transitions, and depression and despair may result.

People are all the same we all worry about getting older,dying,losing people and as far as retirement goes wether we will have enough money!

Maybe we should have a discussion about this what do you think?

The physical changes of aging may make it harder to manage diabetes because exercise, diet (e.g., meal planning and carbohydrate counting), and medication (e.g., taking multiple medications and dealing with insulin injections) regimens become more complicated when individuals’ ability to follow their regimen may be impaired.

Thus, in many different ways, diabetes may become more difficult to manage for elderly people who are also depressed, and depression may become more difficult to resolve in those who have diabetes.

How Can I help An Elderly Diabetic Who Is Depressed?

Treating-late-life-depression

http://Treating Late Life Depression: A Cognitive-Behavioral Therapy Approach, Workbook (Treatments That Work)

When an older individual suffers from poorly controlled diabetes in addition to depression, both diseases require timely, aggressive treatment. As a caregiver, there are several things you can do to help your loved one recover from depression, including:

 

If you have your doctor’s approval, integrate daily walks or some other form of exercise into your family member’s routine.  Not only has regular exercise been shown to improve both diabetes control and mood, but walking programs are usually a safe form of exercise for most older adults.

 

Psychiatric counseling combined with prescription medications is an effective treatment for depression. Ask your family member’s doctor about this type of combination therapy.

 

If your doctor prescribes an antidepressant, be sure to ask about potential side effects and drug-to-drug interactions.

Tricyclic antidepressants should not be routinely used by older people with diabetes. For up to 30% of people with diabetes, these drugs can result in low blood glucose levels, followed by a period of weight gain and subsequently elevated blood glucose levels.

 

Regularly monitor your loved one’s daily diabetes care to ensure blood glucose levels are checked, meals are eaten and medicines are taken.

Offer support, understanding, patience, and encouragement.

Talk to him or her, and listen carefully.

Never ignore comments about suicide, and report them to your loved one’s therapist or doctor.

Invite him or her out for walks, outings, and other activities.

Remind him or her that with time and treatment, the depression will lift.

 

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

 

If you have any information,questions, or feedback you would like to include in this post.

Please email momo19@diabetessupportsite.com or leave your comments below.

What Exercises Can Elderly People With Limited Mobility Do?

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The benefits of exercise are not restricted to people who have full mobility. In fact, if injury, disability, illness, or weight problems have limited your mobility, it’s even more important to experience the mood-boosting effects of exercise.

Exercise can ease depression, relieve stress and anxiety, enhance self-esteem, and improve your whole outlook on life. While there are many challenges that come with having mobility issues, by adopting a creative approach, you can overcome your physical limitations and find enjoyable ways to exercise.

Limited mobility doesn’t mean you can’t exercise.

When you exercise, your body releases endorphins that energize your mood, relieve stress, boost your self-esteem, and trigger an overall sense of well-being.

If you’re a regular exerciser currently sidelined with an injury, you’ve probably noticed how inactivity has caused your mood and energy levels to sink. This is understandable: exercise has such a powerful effect on mood it can treat mild to moderate depression as effectively as antidepressant medication.

However, an injury doesn’t mean your mental and emotional health is doomed to decline. While some injuries respond best to total rest, most simply require you to reevaluate your exercise routine with help from your doctor or physical therapist.

It’s important to remember that any type of exercise will offer health benefits. Mobility issues inevitably make some types of exercise easier than others, but no matter your physical situation, you should aim to incorporate three different types of exercise into your routines:

Cardiovascular Exercises

That raise your heart rate and increase your endurance. These can include walking, running, cycling, dancing, tennis, swimming, water aerobics, or “aquajogging”.

Many people with mobility issues find exercising in water especially beneficial as it supports the body and reduces the risk of muscle or joint discomfort.

Even if you’re confined to a chair or wheelchair, it’s still possible to perform cardiovascular exercise.

Strength Training Exercises

be-strong-be-steady

http://Be Strong Be Healthy – Strength and Balance Exercises for the Elderly

Involve using weights or other resistance to build muscle and bone mass, improve balance, and prevent falls. If you have limited mobility in your legs, your focus will be on upper body strength training. Similarly, if you have a shoulder injury, for example, your focus will be more on strength training your legs and abs.

Flexibility Exercises

Help enhance your range of motion, prevent injury, and reduce pain and stiffness. These may include stretching exercises . Even if you have limited mobility in your legs, for example, you may still benefit from stretches and flexibility exercises to prevent or delay further muscle atrophy.

How to exercise with limited mobility tip 1: Starting an Exercise routine

1.Start slow and gradually increase your activity level.

Start with an activity you enjoy, go at your own pace, and keep your goals manageable. Accomplishing even the smallest fitness goals will help you gain body confidence and keep you motivated.

2.Make exercise part of your daily life.

Plan to exercise at the same time every day and combine a variety of exercises to keep you from getting bored.

3.Stick with it.

It takes about a month for a new activity to become a habit. Write down your reasons for exercising and a list of goals and post them somewhere visible to keep you motivated. Focus on short-term goals, such as improving your mood and reducing stress, rather than goals such as weight loss, which can take longer to achieve. It’s easier to stay motivated if you enjoy what you’re doing, so find ways to make exercise fun. Listen to music while you workout, or exercise with friends.

4.Expect ups and downs.

Don’t be discouraged if you skip a few days or even a few weeks. It happens. Just get started again and slowly build up to your old momentum.

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How to exercise with limited mobility tip 2: Staying safe when Exercising

1.Stop exercising if you experience pain,

discomfort, nausea, dizziness, lightheadedness, chest pain, irregular heartbeat, shortness of breath, or clammy hands. Listening to your body is the best way to avoid injury.

2.Avoid activity involving an injured body part.

If you have an upper body injury, exercise your lower body while the injury heals, and vice versa. When exercising after an injury has healed, start back slowly, using lighter weights and less resistance

3.Warm up, stretch, and cool down.

Warm up with a few minutes of light activity such as walking, arm swinging, and shoulder rolls, followed by some light stretching (avoid deep stretches when your muscles are cold). After your exercise routine, whether it’s cardiovascular, strength training, or flexibility exercise, cool down with a few more minutes of light activity and deeper stretching.

4.Drink plenty of water

Your body performs best when it’s properly hydrated.

5.Wear appropriate clothing

Such as supportive footwear and comfortable clothing that won’t restrict your movement.

Workouts For Upper Body Injury Or Disability

Depending on the location and nature of your injury or disability, you may still be able to walk, jog, use an elliptical machine, or even swim using flotation aids. If not, try using a stationary upright or recumbent bike for cardiovascular exercise.

When it comes to strength training, your injury or disability may limit your use of free weights and resistance bands, or may just mean you have to reduce the weight or level of resistance.

Consult with your doctor or physical therapist for safe ways to work around the injury or disability, and make use of exercise machines in a gym or health club, especially those that focus on the lower body.

Isometric Exercises

move-it-or-lose-it

http://Move it or Lose it: Exercise for Older People – 3 Disk Set

 

If you experience joint problems from arthritis or an injury, for example, a doctor or physical therapist may recommend isometric exercises to help maintain muscle strength or prevent further muscle deterioration. Isometric exercises require you to push against immovable objects or another body part without changing the muscle length or moving the joint.

Electro Muscle Stimulation

revitive

http://Revitive LV Circulation Booster Therapy for Legs & Feet

If you’ve experienced muscle loss from an injury, disability, or long period of immobility, electro muscle stimulation may be used to increase blood circulation and range of motion in a muscle. Muscles are gently contracted using electrical current transmitted via electrodes placed on the skin.

How To Exercise In A Chair or Wheelchair

chair-sports-equipment

http://Thane WonderCore Wonder Core Smart Total Body Exercise System Ab Toning Workout Fitness Trainer Home Gym Equipment Machine

Chair-bound exercises are ideal for people with lower body injuries or disabilities, those with weight problems or diabetes, and frail seniors looking to reduce their risk of falling. Cardiovascular and flexibility chair exercises can help improve posture and reduce back pain, while any chair exercise can help alleviate body sores caused by sitting in the same position for long periods. They’re also a great way to squeeze in a workout while you’re listening to music or praying.

If possible, choose a chair that allows you to keep your knees at 90 degrees when seated. If you’re in a wheelchair, securely apply the brakes or otherwise immobilize the chair.

Try to sit up tall while exercising and use your abs to maintain good posture.

If you suffer from high blood pressure, check your blood pressure before exercising and avoid chair exercises that involve weights.

Test your blood sugar before and after exercise if you take diabetes medication that can cause hypoglycemia (low blood sugar).

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For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

Cardiovascular Exercise In A Chair Or Wheelchair

 

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If you want to add competition to your workouts, several organizations offer adaptive exercise programs and competitions for sports such as basketball, track and field, volleyball, and weightlifting. See Resources section below.

Chair aerobics, a series of seated repetitive movements, will raise your heart rate and help you burn calories, as will many strength training exercises when performed at a fast pace with a high number of repetitions. In fact any rapid, repetitive movements offer aerobic benefits and can also help to loosen up stiff joints.

Wrap a lightweight resistance band under your chair (or bed or couch, even) and perform rapid resistance exercises, such as chest presses, for a count of one second up and two seconds down.

Try several different exercises to start, with 20 to 30 reps per exercise, and gradually increase the number of exercises, reps, and total workout time as your endurance improves.

Simple air-punching, with or without hand weights, is an easy cardio exercise from a seated position.

Many swimming pools and health clubs offer pool-therapy programs with access for wheelchair users. If you have some leg function, try a water aerobics class.

Some gyms offer wheelchair-training machines that make arm-bicycling and rowing possible. For a similar exercise at home, some portable pedal machines can be used with the hands when secured to a table in front of you.

Strength Training Exercise In A Chair Or Wheelchair

Many traditional upper body exercises can be done from a seated position using dumbbells, resistant bands, or anything that is weighted and fits in your hand, like soup cans.

Perform exercises such as shoulder presses, bicep curls, and triceps extensions using heavier weights and more resistance than for cardio exercises. Aim for two to three sets of 8 to 12 repetitions for each exercise, adding weight and more exercises as your strength improves.

Resistance bands can be attached to furniture, a doorknob, or your chair. Use these for pull-downs, shoulder rotations, and arm and leg-extensions.

If you have any information,questions, or feedback you would like to include in this post.

Please email momo19@diabetessupportsite.com or leave your comments below.

EXERCISE FOR ELDERLY PEOPLE WITH DIABETES

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functional-fitness-for-older-adults

http://Functional Fitness for Older Adults

 

It’s no secret that exercise is good for you and it’s especially important for older adults with diabetes.
Did you know, for example, that muscle strength declines by 15% per decade after age 50 and 30% per decade after age 70?

By regularly participating in strength-building exercise, however, muscle tissue and strength can be restored.

What’s more, exercise also makes it easier for older individuals to maintain their strength, balance, flexibility and endurance — all of which are important for staying healthy and independent.

Lastly, exercise improves insulin sensitivity and can improve a person’s response to blood glucose medications.

Exercise is safe for most adults aged 65 and over. Moreover, even individuals with heart disease, high blood pressure, diabetes and arthritis can safely enjoy regular exercise. Exercise actually improves many of these conditions!

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Types of Exercises

fun-activities-for-the-elderly

http://201 Fun Senior Activities – Top Senior Activities, Elderly Activities, Dementia Activities, and More! (Fun! for Seniors)

There are different exercises for each part of the body and the first step in determining any exercise regimen is to consult with your family members doctor. Once their doctor has given the go-ahead, the person’s exercise program should include balance training because there is evidence that this can help to reduce the risk of falls.

 

Balance exercises like side leg raises and knee flexions can help decrease the risk of falls. A variety of balance exercises can be done, as some build up the leg muscles, and others, like briefly standing on one leg, improve balance. Now widely popular, Tai Chi may be of some benefit to older adults, but its effects have not been greatly studied in seniors.

 

Flexibility, or stretching, exercises lengthen the muscles and tissues that hold the body’s structures in place. Over time, regular flexibility training may help keep the body limber, speed recovery from injuries and prevent future injuries and falls.

 

LIGHT TENSION RESISTANCE BANDS

Strength, or ”resistance,” exercises using light weights, balances and elastic bands can not only help build up leg and arm muscles, but also improve balance. However, this type of exercise may not be appropriate for individuals who have diabetic retinopathy (eye disease).

 

Endurance exercises, like walking, jogging, rowing or swimming improve the health of the heart, lungs and circulatory system. They may also delay or prevent colon cancer, heart disease, osteoporosis, stroke and other serious diseases.

Remember that successful exercise programs are those that last 10 weeks or longer. Help your loved one make exercise a success by setting small, achievable goals and encourage them to make their chosen form of physical activity a regular part of their daily routine.

Although you can’t do the exercise for them, there are things you can do to help your loved one get the physical activity they need to stay healthy. For example:

If your family member has “couch potato” tendencies, remind them that exercise can increase their feeling of well-being by improving their insulin sensitivity. You may also want to mention that exercise is encouraged for all older adults who are considered able to participate by their doctors.

If your family member lives in a nursing home, assisted living or long-term care facility, ask the staff what exercise program they offer for residents and enroll your loved one. To increase the odds that they’ll go, consider enrolling one of their friends for companionship.

Most importantly, before your family member begins any exercise program, schedule a physical check-up and discuss with the doctor which types and frequency of exercise are best for your family member.

 

Depending upon your loved one’s condition, certain forms of exercise may need to be avoided. Individuals with diabetes-related eye disease (retinopathy) may need to avoid or limit resistance exercises (free weights, weight machines and rubber exercise bands) because these types of physical activities can elevate blood pressure and cause bleeding in the eyes.

Walking Tips

Invest in a good pair of comfortable walking shoes

Increase the number of times you walk each week.

Then the length of your walks before you increase your pace

Work toward walking daily for at least 30 minutes, in addition to doing your regular activities

Vary where you walk to keep it interesting

Share the health benefits with a friend – walk with others whenever you can

Increasing Walking Using a Pedometer

CSX Walking 3D Pedometer Calorie Step Counter with Lanyard, P361, White

In survey after survey, walking for health is reported as the most popular exercise choice, especially for older adults. Public health recommendations state that everyone should do 30 minutes or more of moderate physical activity, such as brisk walking, most if not all days of the week.

Pedometers are simple gadgets that cost 35 euros or less, that you wear on your waist to continuously count the steps you take in a day. They also have the potential to be motivational devices.

Research increasingly supports the use of pedometers. In older women, a higher number of steps a day has been associated with increased bone density. And in middle-aged populations, a lower number of steps a day has been linked to increased body fat and decreased fitness.

Studies of individuals who have increased their steps a day have shown improved physical fitness, blood pressure and body composition.

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For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

Workout Nutrition Tips

If you have any information,questions, or feedback you would like to include in this post.

Please email momo19@diabetessupportsite.com or leave your comments below.

Importance of Minerals and Vitamins For Elderly People With Diabetes

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Anyone who has diabetes should—at a minimum—take high-quality vitamin and mineral supplements every week. It has been found that taking daily supplements for diabetics reduce the incidence of infection and number of sick days taken by people with type 2 diabetes.

Vitamins are complex chemical substances contained in food. They enable the human body to break down and utilize basic elements of food, proteins, carbohydrates and fats.

Certain vitamins are involved in producing blood cells, hormones, genetic material and chemicals in the nervous system.

Unlike carbohydrates, fats, and proteins, minerals and vitamins do not provide calories. However, they do help the body to use the energy from food.

Vitamins and minerals make people’s bodies act properly.

Minerals are inorganic elements that come from soil and water and are absorbed by the plants or eaten by animals. The body needs  larger amounts of some minerals, like calcium, to grow and stay healthy.

For More Great Health Care Tips refer to the Website 16best.net

Must have Vitamins and Minerals for Elderly Diabetics

Diabetics are on a restrictive diet and have a lesser number of the foods to choose from. This is why they generally tend to suffer from the deficiency of essential vitamins and minerals, which are normally required by the human body to stay healthy. Diabetes is associated with weakness, fatigue, lethargy, and  body ache.

In such cases, diabetics usually need to supplement their diet with products that can provide them with energy to do their regular chores and improve their stamina without enhancing their blood sugar levels.

Depending on the type of  treatment regimen one uses to control one’s diabetes, there are some minerals and vitamins that may be beneficial for your condition.

 

Biotin 

biotin

http://Solgar, Biotin, 5000 mcg, 100 Veggie Caps

Biotin works in synergy with insulin in the body, and independently enhances the activity of the enzyme glucokinase. Glucokinase is mainly responsible for the first step of glucose utilization and is, therefore, an essential component of the normal bodily functioning. Glucokinase mainly occurs in the liver, and in the sufferers from diabetes its concentration can be extremely low. Supplements of biotin can have a significant effect on glucose levels for both type 1 and type 2 diabetics.

 

Carnitine (L-Carnitine, Acetyl L-Carnitine) 

carnitine

http://Carnitine Xtreme – 1000mg | Ultimate L-Carnitine for Performance & Metabolism | 150 Vegetarian Capsules

Carnitine is mainly required by the body in order to correctly utilize body fat in the production of energy. It is naturally occurring and derives from mainly hydrophilic amino acids.

Diabetics who try carnitine respond well, and the high levels of fat in the bloodstream (cholesterol and triglycerides) may fall fast.

Carnitine immensely helps to break down fatty acids in the human body and binds acyl residues. For these reasons, it may be useful to prevent diabetic ketoacidosis.

Chromium 

chromium

http://Solgar, Chromium Picolinate, 500 mcg, 120 Veggie Caps

Chromium is one of the crucial nutrients in the body’s fight against diabetes. By utilizing either brewer’s yeast stocked with chromium, or chromium chloride, diabetic patients can be able to improve glucose tolerance, lower the fasting glucose levels, and reduce insulin levels and cut cholesterol and triglyceride levels, whilst enhancing HDL-cholesterol levels.

 

It has been commonly found that supplemental chromium may raise glucose tolerance in patients with both type 1 and type 2 diabetes.

Exercise enhances the concentration of tissue chromium.

Coenzyme Q10

Coenzyme -Q10

http://Innopure® Co-Enzyme Q10 | Pure Grade & Natural Source of CoQ10 | 90 Capsules, 100mg | Introductory Offer

Coenzyme Q10 is a compound that occurs in the human body, and can be able to help with carbohydrate metabolism.

Clinical trials utilizing coenzyme Q10 suggest that supplementation can significantly lower blood sugar levels. Coenzyme Q10 oxygenates the blood and, therefore, can be able to help in some cases of diabetic retinopathy.

Vitamin C 

vitamin c

http://Ultra Vitamin C Tablets

Vitamin C lowers the levels of sorbitol, the sugar that can collect in and damage cells in the eyes, kidneys and nerves.

 

For More Great Health Care Tips refer to the Website 16best.net

Vitamin D 

vitamin-d

http://Vitamin D 3 High Strength 5000 IU 365 Tablets Cholecalciferol UK MANUFACTURED Benefits Immune System, Helps Strengthen Bones and Teeth – SMALL 6MM TABLETS not Softgels or Capsules – Good Source of Vit D – Best D3 supplement – 100 % Vegetarian Dairy and Gluten Free

Vitamin D turns on genes that boost the production of antimicrobial peptides called cathelicidins, which destroy viruses, bacteria and other germs. Because men and women with diabetes are more prone to infections due to diabetic ulcers and periodontal disease, making sure the body has optimal levels of this fat-soluble vitamin is important.

Vitamin E

vitaminE

http://Vitamin E 1000iu

Vitamin E is the human body’s premier fat-soluble antioxidant. It improves glucose control and protects the blood vessels and nerves from free radical damage, which is usually accelerated by the diabetes. It has been found that high doses of supplemental vitamin E may even reverse damage to the nerves caused by diabetes and protect against diabetic cataracts and atherosclerosis.

When taking vitamin E, take the only natural form of it. You can tell it is natural if it is listed as d-alpha-tocopherol or d-alpha-tocopheryl. Synthetic vitamin E is usually listed as dl-alpha-tocopherol or dl-alpha tocopheryl (note the “l”).

Magnesium 

MAGNESIUM

http://Swanson Triple Magnesium Complex (400mg, 300 Capsules)

Magnesium is a mineral crucial for the energy production and protein synthesis, DNA production, cellular replication. Magnesium has also been shown to reduce insulin resistance, helping to keep the blood sugar levels in check.

Berberine

berberine

http://Only Natural: Berberine 1000, 50 vcaps

Berberine, a plant alkaloid, targets AMP-activated protein kinase (AMPK), which is very basic and ancient regulator of metabolism present in all plants and animals. AMPK stimulates uptake of glucose into cells, improves insulin sensitivity and decreases the production of glucose in the liver, which is in overdrive in diabetic patients.

For more great Health and Nutrition Tips refer to the websitePositivehealthwellness.com

Zinc: Everything You Need to Know

Before adding any vitamins or adding dietary supplements to one’s daily healthy diet, discuss these changes with your doctor to ensure they are safe alongside any prescribed medication you are on.

If you have any information,questions, or feedback you would like to include in this post.

Please email momo19@diabetessupportsite.com or leave your comments below.

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