Myths And Misconceptions About Your Weight Part 2

Eating “carbs” such as pasta or bread will make you gain weight. Carbohydrates aka “carbs” are an essential part of the diet because they are what give the body the energy and fiber it needs. Besides, declaring an entire food group “off limits” just makes you crave it more, increasing the possibility of binging in a moment of weakness. Carbs help you to feel more “full”, which tells you to stop eating and taking in calories. In that sense, carbs can actually help you lose weight, not gain.

Diet sodas are healthier and less fattening than “regular” sodas. Not necessarily. Diet sodas cut down on calories in that they don't have sugar, but some artificial sweeteners can cause other problems. I have a friend who gets massive migraines any time she eats or drinks something with aspartame, the sweetener most commonly found in diet sodas. This isn't unusual and is hardly more healthy than taking in sugar! Diet sodas also do not satisfy cravings for sugar and thus increase the possibility of eating sweets to make up the difference.

Low fat=low calorie. Similar to the above, this isn't always true. While there are definitely low-fat foods that have fewer calories than the full-fat versions, sometimes the foods are processed in such a way that can negate any benefits gained from removing the fat. For instance, sometimes starches or sugars are added to improve the flavor and make a low-fat food more appealing. This can add extra calories, sometimes making the “healthier” version more caloric than the original.

Also, a big misconception many people have about low-fat or low-calorie foods is that they can eat more of them and not worry about gaining weight. That's not necessarily true. Snackwell's cookies might have fewer calories than the same-sized box of Keebler, but that doesn't mean you can eat the whole box and not take in too many calories.

People who exercise can eat whatever they want because they'll burn off the calories. That really would be nice, wouldn't it? Unfortunately, this isn't true for a few reasons. First of all, not everyone burns calories at the same rate. Just because you're in a Zumba class with someone doesn't mean you'll burn off the same amount of calories she will. It's not that simple; she may have a completely different metabolism, weight and body composition than you. Also, we don't always burn off as many calories as we think. If a 130-lb woman wanted to burn off 400 calories, she'd have to walk at a moderate pace for roughly 2 hours or spend an hour on the exercise bike. That's more than a lot of us are willing or able to do. However athletic we are, we still need to pay attention to calories.

The good news is that we burn a lot more calories than we think. Here's a page that gives the calories used for daily activities. http://www.nutristrategy.com/activitylist4.htm

These are just a few of the more common myths I've heard. What about you?

Diets For High Cholesterol, High Blood Pressure & Diabetes

Any diabetic should be cautious of what they are eating on a daily level and not stray from what their doctor’s recommendations are for their specific type of diabetes. When you are looking at treating diabetes along with other underlying ailments such as heart disease you will need to be extra cautious. Diets for high cholesterol high blood pressure and diabetes should be looked into if you have these ailments as eating the wrong dishes can land you in the hospital, the combination is very serious and a proper diet should always followed.

High blood pressure is actually very common for those who suffer from diabetes, with over half of the population with the ailment possessing some form of high blood pressure. High cholesterol and high blood pressure typically go hand in hand and when one of those is off the charts, generally the other is not far behind. Diabetes can have a direct effect on your arteries and they way they operate it is crucial to follow a low fat and low salt diet for all diabetics, but primarily for one with a high blood pressure and high cholesterol combination as well.

Diets for high cholesterol high blood pressure and diabetes should not contain alcohol to aide in proper blood pressure levels and it should also be low in sodium. Fresh seafood, low fat or non fat dairy products, whole wheat grain products such as breads and cereals are all encouraged for one living with high blood pressure, high cholesterol and diabetes. Try to consume very little foods that are made with whole white flour and stick to the wheat versions as they are much better for you being lower in calories and also fat. Fresh fruits and vegetables are always welcome, just be cautious of those containing a lot of sodium or potassium. Bananas for example should be skipped and replaced with grapes or cranberries. Foods that are cooked in animal fats should definitely be avoided at all costs. If you need to prepare foods with grease of any kind, use extra virgin olive oil instead of butter. If you need to use butter, margarine or salad dressings then be sure to get the ones that are low in calories or the light versions. Many sweet snacks such as cookies and snack bars can be found in light versions as well to satisfy your sweet tooth while on one of the diets for high cholesterol high blood pressure and diabetes. Get exercise on a regular basis and drink lots of liquids. Having adequate rest each night is also beneficiary for those suffering from both of these ailments. Speak to a nutritionist should you still have any issues with your symptoms after you have changed your diet.

How Diet Is Used To Manage Type 2 Diabetes

How well you have your diabetes under control is up to a few things in your life that you can manage on your own to ensure you are taking the best care of yourself with this condition. Getting enough exercise and eating well are two main elements for success while managing your condition. Exercise should occur at least a few times per week doing only activities that you can do with a medium level of effort and not overdoing it. Everyone with this ailment should look into how is diet used in the management of type 2 diabetes?

The tiniest of changes can drastically effect your blood sugar which is why it should be very vital for all diabetics to monitor what they eat, take their medications as needed and stay active. When you eat is just as important as what you eat when living with type 2 diabetes. Do not skip meals ever, take snacks to school and to work and always have something to hold you over in the event you will be in a place for more than just a few hours. You can consume meals that contain fats, but it should only be during a rare occasion and into an everyday occurrence as that will have severe consequences. Before you even begin to make the necessary changes to your diet to modify your life to best suit your type 2 diabetes, you must understand that over half of the population that lives with type 2 diabetes is also overweight. If you begin to eat a better diet, you will begin to lose weight and losing even a few pounds will dramatically help you manage your type 2 diabetes. For these specific reasons just decreasing the amount of food you consume on a daily basis by a few calories will greatly help lower your blood sugar which is the key to how is diet in the management of type 2 diabetes. You can work closely with your doctor and also a nutritionist to help guide your specific case in a more detailed direction for overall better health. It is best to stay away from high fat foods, ones that are high in sodium and potassium as they are exactly the enemies of any diabetes condition. Stick with as many fresh fruits, vegetables and meats as you can on a regular basis and trade I all of your whole flour products for whole wheat ones and in no time you will be the right track. Keeping your ailment afloat will increase other daily functions for you as well. Diabetes can be very serious, and all of the correct precautions should be taken to cover every base and live a long and healthy life.

Lose Weight Just By Walking

Trying to stay on top of your health can be a challenge when your schedule does not allow for it. Millions of people suffer from gaining weight as a result of busy lifestyles and some that have medical conditions that make it impossible to get vigorous activities into their day. Did you know that you can lose weight just by walking?

Walking may not be well known for getting bodybuilders into ripped shape, but what it can do is help you lose weight. No matter what your size, getting moving is imperative to stay healthy and maintain a healthy heart. Walking can be done with virtually anyone and at any age as well. You can have your children join in on the exercise, or you can take your dog along!

Another great aspect is that this activity can be done all year long. Even if you live in the coldest of climates, you can usually get out doors a few times per week to get your walks in. It does not have to be everyday, just a few days per week is suffice. You may be wondering just how far you need to walk each time? That will depend on what your weight loss goals may be. If you use simple math, it takes burning 3500 calories just to get rid of one measly pound of fat in the body. That may seem impossible, but it can be done just by walking weekly. You can have any fitness level to walk also, making it almost an inexcusable activity. Older folks can get stay active, and kids can get the movement they require to stay healthy too.

Start off by stretching if you wish, just some basic leg stretches will suffice. Begin your walk and go at a steady pace that does not make you feel winded or as if you are exhausting yourself. You do not want to overdo it as it will impact how your body heals from the walking. If you feel you have gone far enough, then call it a day but in most cases walking for twenty minutes is a great start. Each week you can gradually increase the levels until you have gotten to a point of walking a few miles each time you go out. Your individual fitness goals will vary depending on age, current weight, fitness level, and health condition. If you have a heart condition, diabetes, seizures, are pregnant or over the age of sixty, always consult with your doctor first to ensure you are in good health by walking. Within just two weeks you should begin seeing results not only with your body, but in the way that you feel also.

How To Work Exercise Into Your Busy Day

We all know that we need to exercise. We hear about it on the news, we see magazine articles telling us we need to work out, and it seems that every other rack in the store features workout clothes. Even if we want to get some exercise, it can be hard for busy moms and working women to get to the gym. I know I need a few more hours in my day, I can't even begin to imagine what it's like for someone with kids! Luckily, there are quite a few ways we can work exercise into our day without having to go too far out of our way. Here are some things we can do to get moving:

• When you go to the store, don't park right up front. Instead, park toward the back of the lot (or at least in the middle) so that you have to walk farther to get in the door. This can help get you moving, especially in those really big parking lots. Carrying grocery bags or pushing a shopping cart can add to it.
• If you are going to the grocery store, go up and down every aisle rather than only the ones that have things on your list. It's not much, but the extra walking (not to mention pushing the cart) can help burn some extra calories. This is especially true in stores that are very 'spread out', like Costco or Super Walmart.
• If possible, take the stairs rather than using the elevator. Even better, carry things up the stairs.
• Play with your kids. This way, you'll get your kids moving too. This isn't a problem with some kids, but more and more kids are choosing to stay inside on the computer instead of physical activity. It's also fun and a great way to bond!
• Walk around your office building (inside or out) during your lunch or coffee break. Even better, get a colleague to walk with you. That way, you can keep each other accountable and socialize.
• If you are need to talk to someone at work about something, walk over to their office rather than calling them on the phone.
• If you take a train or subway to work, get on or off at a stop a bit farther away from your usual one and walk the extra distance.
• Sometimes I like to take commercial breaks to walk around the house or do other simple exercises. With the way my house is laid out, it's also a good time to get chores such as dusting, sweeping and mopping done.
• Walk around the block or up the street a little bit when you go to the mailbox.
• Take extra trips up the stairs in your house to do chores such as putting away laundry or cleaning rather than bringing everything up at once.

You probably didn't know it was this easy, huh? If you think about it, our normal daily activities can get you moving. If you tweak them just a little bit, you can make them even more productive! It's amazing how much exercise you can work into your day without really trying!