Daily Exercise to regain the vitality of your youth

According to the US Surgeon General’s report, regular physical activity:

  • Improves your chances of living longer and living healthier
  • Protects against heart disease, high blood pressure and high cholesterol
  • Helps protects against certain cancers, including colon and breast cancer
  • Helps prevent or control type 2 diabetes  
  • Helps prevent arthritis and may help relieve pain and stiffness in people with this condition
  • Helps prevent the insidious loss of bone known as osteoporosis
  • Reduces the risk of falling among older adults
  • Relieves symptoms of depression and anxiety and improves mood

Exercise is about making your body’s well being a priority in your life.  The hardest part is finding the time right?  Well, time is a funny thing, there is always enough of it for the truely important stuff.  So if you find yourself saying “I just didn’t have time to do that.”  Please be honest with your self and restate this as “That just wasn’t important enough for me to spend the time doing it.”  This can be difficult at first, but being honest with yourself will take you several steps towards a happier healthier life.

Commit to 30 minutes each day to stretching and strengtheing your body.  This time a A+ priority, and nothing can replace it.  In a few short weeks you will begin to reep the rewards of a vibrant body and the the joyous life that comes with it.

Happy Easter everyone

10 reasons you fail to stay with a new exercise program

1.

Watch your posture at all times while exercising. Hanging on to the equipment, slouching cheating with wieghts will cause more harm than good.

2.

Keep your mind on what you are doing.  This is not social hour.  Focus on each part of your body until you feel the burn.

3. Not including cardio, strength training and stretching each session.
4.

Falling into a rut by not altering your routine.  Try adding an extra workout per week, increase your workout by 5-10 minutes, use interval training or add an incline, run in the opposite direction.

5. Believing exercise includes permission to eat anything.
6. Being impatient.  The body will grow into a younger you, but it takes time.  You have to work at it.
7.

Rushing.  Exercise must be about improving the mind body connection.  Rushing your reps is a good way to get injured and set back a couple months.

8.

Consuming sugary sports drinks or energy bars as if they are good for you.  Great marketing, bad idea.

9.

Burning out.  Not thinking long term.  This is a part of a new lifestyle that must be embraced for the remainder of your time here on earth.

10.

Advancing into more complicated techniques before the body is ready.  Stay with the basics for 2 years. You will understand what I’m saying later.

Most of all enjoy yourself, you will never stick to something unless it brings you pleasure. 

Recovering from Type II Diabetes

Quit eating refined carbs or artificial sweeteners!!!

First what is Diabetes, Type 1 or 2? It is simply your blood sugar levels are too high.

Type 1 is when you have it from birth implying your body never correctly regulated your blood sugar levels.

Type 2 is when you develop high blood sugar levels implying you once had control over your blood sugar levels but no longer do.

So what controls your blood sugar levels?

Like many things in your body, there is a hormonal balancing act going on.  The pancreas secretes insulin to lower the blood sugar, and the liver and adrenals secrete other hormones to increase the blood sugar.  This balance is easily maintained with a healthy diet and exercise.

What are refined carbs?

Refined carbohydrates include anything that ends in “ose.” Sucrose, fructose, glucose, lactose, maltose, dextrose, corn syrup, high fructose corn syrup and sugar all count as sugar. An easy way to remember this is anything that rhymes with “gross.”

This does not include sugar naturally found in fruits and other such sources. If nature put it there, it is usually fine. And again, how it affects you will depend more on you individually than the type of fruit itself. Remember, we are talking about refined and processed chemicals that used to be whole plants. 

Refined carbohydrates also come in the form of grains and flours. Most pasta, bread, flour, and other grain-based products are refined, almost to the point of sugar, and to the point where the refined carbohydrates respond in the body the same way sugar does.

The average American eats over 300 pounds of sugars each year. Most of this comes from all the sugar that is added to the processed foods most people eat.  Have you tried to find foods without high fructose corn syrup lately?  A recent report stated that 95% of the daily calories of the typical American is from highly refined processed foods, is it any wonder so many Americans are getting type 2 diabetes at younger and younger ages?

So cut back then stop eating these refined carbs.

If you find this extremely difficult, you are most likely suffering from a chronic Candidia infection I will cover this in depth in another post.

Some things that might help:

A new study shows that 60 percent of patients with type 2 diabetes have vitamin D deficiency. A lack of vitamin D can affect bone health, as well as having other adverse effects.

The study’s authors recommended widespread screening for vitamin D deficiency among diabetics, or routine vitamin D supplementation.

So what is the best form of Vitamin D? The sun.

The sun actually is necessary for your body to make Vitamin D. Which means direct sunlight on your skin (no toxic sunblock or clothes, no glass between you and the sun, etc.) You also want sunlight in your eyes that did not have to go through contacts, glasses or sunglasses. This also helps stimulate health and healing in the body.

Magnesium is a very good way to reduce your risk of diabetes. In fact, one of the diagnostic criteria for diabetes is a low level of magnesium.  Magnesium is essential for over 300 functions in your body, including the production and use of insulin. A Harvard study that followed 127,000 people for 18 years found that those who consumed the most magnesium were the least likely to develop Type 2 diabetes. And a number of studies suggest that seven out of 10 people do not get enough of this mineral.

The best source of magnesium is food – including leafy green vegetables, nuts, seeds, whole grains, and avocados. If you don’t eat a lot of these foods, it would be wise to supplement your diet with a multi-mineral that is absorb-able and can be used by your body.

Magnesium vs. Magnesium Oxide Magnesium, a mineral that the majority of Americans are deficient in. Magnesium is necessary for over 300 biochemical reactions in the body and is critical for the prevention of heart disease and diabetes. So what is the best form of Magnesium?

Magnesium and Magnesium oxide do not have the same effect. Magnesium oxide is a more economical form of magnesium that is widely used by supplement manufacturers. In his health report, Nutritional Supplements That Don’t Work, Bill Sardi writes: “Only 4% of magnesium oxide is absorbed. So a person taking 400 milligrams of magnesium oxide would effectively absorb only 16 milligrams.”

There is nothing unsafe about magnesium oxide – it is just difficult to get the recommended 400 mg per day of magnesium with it. (Some experts suggest the optimal intake is closer to 800 mg.) There are other forms of magnesium (citrate and glycinate) that are somewhat more absorbable. But the only way to tell how much magnesium you are really getting is to find out how much “elemental magnesium” is in the product. If it is not listed on the label, write or call the manufacturer and ask.

In addition to taking a magnesium supplement, consider filling up on the many excellent food sources of magnesium, including green vegetables, salmon, nuts, seeds, and beans.

Zinc is also another mineral that can greatly help people with Diabetes .

Cinamin is another herb that is very helpful. There have been many recent studies about this wonderful herbs ability to help your body regulate blood sugar levels.

Exercise is critical to keep blood sugar levels low

The reason is simple. Your muscles use your blood sugar for energy. So if you exercise your muscles will use some of the blood sugar and thereby lower your blood sugar levels. The hardest part about exercise is finding the time.  This is handled by scheduling at least four 1 hour sessions per week with yourself, write these appointments in your planner and put a big red Star by them because they are probably the most important appointments you have all week.  This is about investing into yourself each session ads to your both teh quality and quantity of your life.

Stay well, see you soon.

DrD

Exercise reduces the risk of catching a cold

according to a recent study in Medicine & Science in Sports & Exercise,  which investigated the number of common colds in more than 500 people of varying activity levels. For one year, researchers tracked these individuals for the number of upper-respiratory tract infections and total levels of activity.

Findings revealed the most active individuals in the study suffered an average of 23% fewer colds per year than the least active people. In the fall, the difference was the most noticeable, with 32% less risk for a cold in the most active group. Forty percent of all colds in this study were reported in the fall.

Regular physical activity is an important part of keeping your immune system strong.  You can further improve your resistence by making sure you get as much sun as possible, drink plenty of clear water, get 6 hours of sleep nightly, and smile!