Saturday, August 28, 2010

Type 2 Diabetes and Diet

Maintaining your diet when you’ve been diagnosed with type 2 diabetes can be a real challenge, but it can also mean the difference between life and death. Those afflicted with type 2 diabetes either don’t produce enough insulin, or the white blood cells in the body ignore the insulin, affecting the body’s glucose levels. Stabilizing glucose is key to remaining healthy, and the more you can do this naturally through diet, the better.
 Regular monitoring of the blood glucose is required to maintain healthy insulin productions, and part of this process includes paying close attention to the food you eat, and how it affects your glucose. While this sounds like a lot of work, many of the health and diet recommendations for people with type 2 diabetes are literally no different than those advised by health professionals for a normal, healthy lifestyle. An ideal diet for most individuals, diabetic or otherwise, typically consists of fiber rich plant based foods, lean proteins, and slow-digesting carbohydrates.

In a fast-food designed world where few people have time to eat healthy meals, much less actively exercise, getting your diet on-track can feel overwhelming. One of the most important places to start is with your carbohydrate intake. Carbohydrates have the most direct effect on your blood glucose levels because they immediately break down into sugar in your bloodstream. Foods high in fiber tend to also be high in carbohydrates, and depending on your doctor’s specific recommendations, you will be required to count and achieve a certain number of carbohydrates for every meal and snack time.

Counting carbohydrates may sound complicated, but with proper food labeling and accurate serving measures, you can easily prepare and consume the recommended number of carbohydrates without much hassle. When counting carbohydrates, one serving is equal to 15 grams of carbohydrates, and eating 30 to 45 grams of carbohydrates is recommended at each meal.

Fiber is another important part of a healthy diet, especially for people with type 2 diabetes. Fiber helps control blood sugar levels by slowing down the body’s absorption of sugar. It speeds up digestion, makes you feel fuller, and promotes healthy weight-loss, which is often recommended for obese patients with type 2 diabetes.

Between 25 and 30 grams of fiber are recommended each day. Fiber is found in foods like whole grain breads and cereals, fresh fruits and vegetables and cooked dried beans. Label reading is just as important in gauging fiber intake as it is with carbohydrate intake, and a carefully planned balance between the two are essential to maintaining a proper diet.

Heart disease is a major risk factor for people with type 2 diabetes, which means you also need to take inventory of the number of saturated fats you consume each day. Properly prepared, low-fat dairy products, lean cuts of meat, fish and vegetable oils containing monounsaturated fats not only help contribute to healthy weight loss, but combined with fiber, can help reduce cholesterol and lower your risk of heart disease.

Conscious eating combined with blood glucose monitoring are essential in getting your diet and your type 2 diabetes under control. When first diagnosed, it may feel overwhelming and even impossible to stick to the diet recommendations presented to you by your doctor. Over time these changes will become second nature, making it easy and even a little exciting for you to experiment with new recipes and foods you might not have tried otherwise.

Monday, April 12, 2010

404 error

Sorry about the 404 error on the building real world strength page. Working on many pages and links and sometimes things don't work quite as smoothly as you want them to

Saturday, April 10, 2010

Cabbage soup................ :(

Soup's On ... Always

All soup all the time should be the motto of the Cabbage Soup Diet. Sarah Michelle Gellar is a famous follower of the plan in which you slurp soup made from a watery mix of cabbage, peppers, onions and celery for seven days. It's no surprise that you lose weight because you're not eating much, but after your soup fast is over, the pounds pile back on.

Crazy fad diet part D

Dubious Cure

Kevin Trudeau's book, 'The Weight Loss Cure,' made HCG a household name. HCG, a hormone extracted from the urine of pregnant women, is used to treat reproductive problems, but injections of the hormone are also thought to curb appetite. We suspect any weight loss might be the result of the 500-calorie-a-day diet you're supposed to follow on the plan, not necessarily the self- or doctor-adminstered shots. The FDA denies weight loss claims about HCG, but the hard-to-find shots are still widely sought after. Aside from the obvious ick factor, there are some intense side effects including water retention, mood alterations, headaches, and high blood pressure. Men who receive the injections may get positive results on pregnancy tests.

Thursday, April 8, 2010

Crazy fad diets part C

C is for Cookie

We like the sound of any diet that involves eating cookies and promises you'll lose 15 pounds in a month. Sanford Siegal, M.D., is the creator of the Cookie Diet in which followers eat six of his specially formulated cookies along with one meal a day. It's not surprising people lose weight on this diet, considering they're eating a mere 800 calories a day -- a calorie count so low that experts would classify this as a crash diet that is not sustainable. We classify it as just plain crazy.

Wednesday, April 7, 2010

Crazy fad diets part B

Fad diets are so alluring with their promises of fast weight loss and their skinny celebrity followers. The problem is that they're often unhealthy and make outrageous claims that are untrue. Here's a roundup of the some of the most strict and downright ridiculous diets around and the famous names that champion them.

Going Bananas

Eat bananas for breakfast and lose weight? That sounds easy enough. But the Morning Banana Diet  -- such a craze in Japan that grocery stores there can't keep the fruit in stock -- involves a little bit more than just eating this favorite breakfast food. On this plan, which is supposed to boost metabolism, you'll eat one or more bananas with room-temperature water for breakfast and have an optional snack at 3 p.m. You can eat anything you want for lunch and dinner. There are no desserts, dinner has to be eaten by 8 p.m. and you have to go to bed by midnight. Does it work? Japanese opera singer Kumiko Mori  announced on a TV show that she lost 15 pounds using the Morning Banana Diet. The creator's husband is also said to have lost 37 pounds. We're not sure those two instances count as solid proof of its effectiveness, but this diet certainly rates high on wackiness.

Wednesday, March 31, 2010

Just the right motivation

Some of you may know that I love competitions, nothing like a lil friendly rivalry to get you motivated! I'm an all or nothing kinda girl and this time I'm diving in head 1st. Thank you to who ever suggested me following Buffmother on FB! She's got a killer web site for us mom's who love to be all fit, buff n fine. Buff is SSSOOO better then just being a skinny chic. so any way, 70 days till summer and 70 days to whip it in shape. Monday the weights will be stacked and the muscle will reappear. I haven't lost the muscle, just temporarily misplaced it LOL!

Any of my Ladies wanna join me in some friendly competition? then check here and join me! lets rip stuff up (muscles) and be lean mean machines, that can take on anything that's thrown our way

Saturday, March 27, 2010

Myths of Women's Weight Training and Female Bodybuilding pt 6

Women's Weight Training Myth #7 - Women only need to do cardio and if they decide to lift weights, they should be very light.
First of all, if you only did cardio then muscle and fat would be burned for fuel. One needs to do weights in order to get the muscle building machine going and thus prevent any loss of muscle tissue. Women that only concentrate on cardio will have a very hard time achieving the look that they want. As far as the lifting of very light weights, this is just more nonsense. Muscle responds to resistance and if the resistance is too light, then there will be no reason for the body to change.

Women Should Train Hard
I have trained with girls that train as hard as I do and they look nothing but feminine. If you want to look great, don't be afraid to pick up the weights and lift hard!

Hugo Rivera,'s Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Learn more about Hugo Rivera.

Thursday, March 25, 2010

Caving into ON's turbo Chocolate Hydro Whey

Yeah, I know I said I was going to try to build muscles supplement free for 4 weeks. I caved! I went to get out my oats, I was starving after a intense weight lifting session, and I saw my ON Turbo Chocolate and remembered how deliciously chocolaty it truly is, and how it delivers 30 G's of the fastest, purest, most advanced whey protein around, with very little calories, low fat and zero g's of sugar.
I dove head first into my cupboard to find my shaker. Oh it's so good. So much for my 4 weeks supplement free. One gulp and I'm hook lined and sinker-ed.

Tuesday, March 23, 2010

A lil motivation and perseverance pays off

Finally gettin in the groove, FINALLY!!!! I decided Sunday to run a 4 week test to see if It's possible to gain muscle, and somewhat lean out with out sports supplements. Sunday, workout done, feeling pretty good, left me a lil sore, but hey, comes with the territory! Step on the scale Monday, k, up 2 lbs. hm, trying to let it not bug me. But, back up, Alarm goes off 5 am, Monday Morning, flip the switch to OFF, roll over, yeah, motivation, nill. Smartly, I pack my lunch, will make that day a good day. Our business has a newsstand right next door and they sell little Debbie oatmeal cream pies. OMG, I'm a sucker for those and I craved one real bad yesterday. I win, I ignore the urge, point 1 for me. Great dinner, lots of veggies, tall glass of ff milk. point 2 for me! Score! Chillen and watching TV, last weeks 24 to be exact. second time watching, getting ready for the next episode, in 60 minutes (well 30 but who wants to watch the 1st 30 minutes with commercials??) Now I know I need to get up @ 5 am and get my butt in gear and if I'm up past 10 I'll never get up! just let the DVR do it's work! Bed time, sleepy time, alarm time and I'll tell you, I had the best workout this morning! and even before coffee!!
So now after making smart, easy choices I feel fantastic, it has set me up to make the right choices, and they're getting easier too! Now I can go home, cook for the Family and enjoy 24 and still get to bed in time for the next 5 AM wake up call!

Getting healthier is getting easier!

Just found a new site, love this women, used to follow her all the time on food network. Stop by here site and find something good! (her recipes are top notch!)Healthy Living with Ellie

Sunday, March 21, 2010

Acheiving results with out sports supplements?

Is it possible to achieve amazing results with out the help of things like whey, creatine, glutamine, ala's, cla's, N.O. boosters, fish oil,ect? (the list is endless!) Can I eat a clean low carb diet and still build gorgeous muscles and stay trim?  For the next 4 weeks I plan eating only whole food to see if one can truly gain some spectacular results. My workouts will be full body workouts 4x a week with short but intense cardio session on the off days. Will I feel fantastic with high energy? Will I maintain my muscles mass, add more and slightly trim out?

After week 4, Week 5 will be a rest and recovery week, week 6 I will pull out all the stops and add multiple sports suppliments (hopefully a certain someone will have remembered to box up and ship a bunch of stuff to help with this test, and get some of his company products logged and tested as I promised! JJJJ) Weekly measurement, progress pics and a quick synopsis of what, when and how I feel will be ahead some don't miss out and follow along, oh and please share this blog I want to reach out to everybody fit and those who aren't fit and so want to be!
PS: Day one without supps is today! One more click and I'm outie to hit the weights.
Time to rock it!

Saturday, March 20, 2010

Myths of Women's Weight Training and Female Bodybuilding pt 5

Women's Weight Training Myth #6 - As long as you exercise you can eat anything that you want.
How I wish this were true also! However, this could not be further from the truth. Our individual metabolism determines how many calories we burn at rest and while we exercise. If we eat more calories than we burn on a consistent basis, our bodies will accumulate these extra calories as fat regardless of the amount of exercise that we do. This myth may have been created by people with such high metabolic rates (hardgainers) that no matter how much they eat or what they eat, they rarely meet or exceed the amount of calories that they burn in one day unless they put their mind to doing so. Therefore, their weight either remains stable or goes down. If you are confused about nutrition, please read Nutrition Basics.

Under Construction

This page is under construction, please be patient while I switch over to a custom word press templete.In the meantime, it's the weekend and it's sunny, no excuse people! get out there and move around, get some fresh air!

Thursday, March 18, 2010

Myths of Women's Weight Training and Female Bodybuilding pt 4

Women's Weight Training Myth #5 - Weight training turns fat into muscle.
More alchemy. This is the equivalent of saying that you can turn any metal into gold; don't we wish! The way a body transformation occurs is by gaining muscle through weight training and losing fat through aerobics and diet simultaneously. Again, muscle and fat are very different types of tissue. We cannot turn one into the other.

Taking Time to make the right choices

We don't hastily buy a car, our 1st house, the right college for us or our children, so why should we make hasty decisions about our health? Planning a proper diet or making room for a small workout doesn't take alot of time, but if we don't stop, think, and force ourselves to plan, our health get's put at risk.
Give yourselves and extra 10 minutes in the morning and fix a bowl of oats, eggs, or even whole wheat toast with peanut butter, not only will you feel fantastic, rev up the metabolism to buern off that extra fat your storing, but you will be a fantastic role model for your family and friends.
Exercise doesn't have to be boring or even in the gym! It's gorgeous out today, got for a walk at lunch time, walk the dog when you get home, do a little bit of yard work, yes raking is exercise! play ball with the kids, lace up those sneaks and go for a run, take every moment you can to make smart healthier choices, our lives and our families depend on it.

Tuesday, March 16, 2010

Myths of Women's Weight Training and Female Bodybuilding pt 3

Women's Weight Training Myth #4 - If you stop weight training your muscles turn into fat.
This is like saying that gold can turn into brass. Muscle and fat are two totally different types of tissue. What happens many times is that when people decide to go off their weight training programs they start losing muscle due to inactivity (use it or lose it) and they also usually drop the diet as well. Therefore bad eating habits combined with the fact that their metabolism is lower due to inactivity, and lower degrees of muscle mass, give the impression that the subject’s muscle is being turned into fat while in reality what is happening is that muscle is being lost and fat is being accumulated.

Monday, March 15, 2010

Myths of Women's Weight Training and Female Bodybuilding pt 2

Women's Weight Training Myth #2 - Exercise increases your chest size.
Sorry girls. Women’s breasts are composed mostly of fatty tissue. Therefore, it is impossible to increase breast size through weight training. As a matter of fact, if you go below 12 percent body fat, your breast size will decrease. Weight training does increase the size of the back, so this misconception probably comes from confusing an increase in back size with an increase in cup size. The only way to increase your breast size is by gaining fat or getting breast implants.

Women's Weight Training Myth #3 - Weight training makes you stiff and musclebound.
If you perform all exercises through their full range of motion, flexibility will increase. Exercises like flyes, stiff-legged deadlifts, dumbbell presses, and chin-ups stretch the muscle in the bottom range of the movement. Therefore, by performing these exercises correctly, your stretching capabilities will increase.

Surgery: The Weight-Loss Method of Choice for 80 Percent of Women

UNBELIEVABLE! I can't believe I just read this! Had to share on how pathetically lazy we Americans, and sadly many women are

When given an option of how to lose weight, most people opt for the easiest way possible. But what if the "easy way" involves invasive, painful and dangerous surgical procedures?

As it turns out, many women will still choose the easy way, even though it's not really an easy procedure at all. Recent surveys done by Good Surgeon Guide, a Web site that reviews plastic surgeons, and published in the UK's Telegraph claim that 80 percent of women would rather undergo plastic or weight loss surgery than change their diet and exercise habits.

Liposuction was the procedure of choice, earning 34 percent of votes, while 26 percent said they'd get gastric bypass surgery and 8 percent said they'd opt for a tummy tuck. Many of the women who choose liposuction claimed they did so because they felt it would give instant results.

Think that's a bit frightening? That's not even the worst of it. A whopping 26 percent of the women polled admitted that they never exercised. What's more, only 6 percent said they'd turn to diet and exercise to lose weight.

On the male side, things were slightly more hopeful. Sixty-three percent of the male respondents felt that surgery was the "lazy" way to lose weight, yet only 7 percent admitted that that they were willing to use diet and exercise to slim down. To obtain this data, 1,305 people from all walks of life were polled. "We actually used three methods to find these numbers," said Christiana Clogg, owner of Good Surgeon Guide. "We asked people randomly, in shopping malls and such, as well as people at weight loss centers and people with diabetes."

Surgical procedures for weight loss are becoming more and more common with each passing year, and while there's no doubt that they can change lives, that doesn't mean that going under the knife is a decision that should be taken lightly. There are always major risks associated with any surgery, and most experts will agree that surgery should be a last resort in critical weight loss cases, not an easy way to lose a few before your high school reunion.

It may take longer and require more effort on your part, but studies show that diet and exercise can be just as effective as surgery for weight loss, and there are less side effects to contend with. Plus, there are amazing health benefits to proper diet and exercise habits that you just can't get from surgery. For instance? Exercise was recently shown to be the only proven way to protect yourself against metabolic syndrome. Regular exercise was also shown to be more effective than heart surgery for improving heart health. Oh, and exercise is fun. Really!

Sunday, March 14, 2010

7 Myths of Women's Weight Training and Female Bodybuilding pt 1

The myths about women's weight training and female bodybuilding do not ever seem to go away.It's time to state the facts and get more women out there to learn to love weight lifting and what good it does for your body.

Women's Weight Training Myth #1 -Weight training makes you bulky and masculine.
Due to the fact that women do not, and cannot, naturally produce as much testosterone (one of the main hormones responsible for increasing muscle size) as males do, it is impossible for a woman to gain huge amounts of muscle mass by merely touching some weights. Unfortunately, the image that may come to your mind is that of professional female bodybuilders. Most of these women, unfortunately, use anabolic steroids (synthetic testosterone) along with other drugs in order to achieve that high degree of muscularity. In addition, most also have good genetics coupled with an unbelievable work ethic that enable them to gain muscle quickly when they spend hours in the gym lifting very heavy weights. Believe me when I say that they do not look like that by accident. Women who conduct weight training without the use of steroids get the firm and fit cellulite-free looking body that you see in most fitness/figure shows these days.

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Friday, March 12, 2010

Huge things coming from ON and ABB

Could these companies get any bigger??? Well YEAH!!! they're pulling out all the stops with there new campaigns. True Strength campaign for ON and the new Built >. Campaign for ABB. Do we all understand the Built > ? Must we go back to school people? I certainly got it! k, math lesson here! what does the math symbol > mean? Remember the alligator's mouth? it eats the smaller number. Yep, it's the greater then symbol. Built greater then.... It's perfect. Optimum Nutrition has been serving the fitness community for 24 years and keeps going stronger and getting better with it's products and athletes each year. ABB has been full steam ahead since 1985, just this past year they have launched stellar products like Pure Pro Shot delivering  30 grams of high quality protein in a lil 8 1/2  oz bottle. Their latest product Speed Stack Pumped N.O. is sure to be a huge winner also. I have a line on all ON and ABB products (TY J!) so many more updates and products test will be posted, so stay tuned! In the meantime, I'm out... so enough being said, go check out these awesome companies!

Wednesday, March 10, 2010

Back on the Horse but riding backwards

I have read many articles about how to successfully transition to off season  (bodybuilding and figure competing). I figured it would be easy, I've always had a great handle on proper nutrition and exercise. I had not a clue that I would crash and burn. Food for me was like a drink to an alcoholic, I want and needed more, then of course Thanksgiving, my 33rd birthday, Christmas came, and  went, and the urge to splurge was still going strong. Motivation to workout ran away, and well, though the weight has not crept on to much (only 10 lbs), the desire to say good morning to the world and my weights @ 4:30 am was long gone.
It is now March, 4 1/2 months since I've been in  peak physical shape, and I feel like crap! Some how, some where, I needed to reach inside of me and pull out that drive and motivation! How could I have forgotten how spectacular wholesome food and exercise made my body mind and soul feel? I must have fallen on my head when I fell of that horse! LOL!!
Time to rethink food, but boy how much? macros, tracking, shopping, planning.... I know I need to, I half want to, but well. ok, no excuses here!
Just cuz the sun is not shining @ 5 am doesn't mean you don't drag your rear out of bed! I have dusted off my Powertec, a thing that I though I would NEVER let happen. My big beautiful construction yellow weight machine was surely dusty. Cleaned up the desktop computer, started researching, pulled out all the good mags, dug out the workout books and moved my ON Gold Standard whey to the front of the cupboard. READY TO GO!!!!
pause, slow out the gate, I can write any program for anybody, and goal, any body shape, except I can't write one for myself. Why? I can't stick to a program, I have to many, I see a new exercise and I gotta try it! Opps, there goes a good program, monkeyed up by curiosity to try something new and find a better way to get the body we all want.
Funny how habits can be easily forgotten if we stray for to long. It takes 2 weeks to make something a habit.Today is Day 1.