Category Archives: Nutrition

No Cookies For Santa This Year

We are deep into the holiday season. Thanksgiving and Hanukkah are in the rear view mirror, and Christmas and the New Year are right around the corner. With holiday parties galore.

Busy_holiday_season

These are supposed to be happy times. But they can be challenging and stressful. Even more so if you’re trying to lose weight. Or in the home stretch of achieving your 2015 weight-loss goal.

But don’t worry. You can do this without a negative impact on your healthy lifestyle. Eating clean, even during the holidays is well within your control. It’s just gonna take a little more discipline and planning than usual. ‘Cause there are more temptations lurking at every turn. So learn to say NO!

Let’s start by linking back to our Thanksgiving post. In it you will find actionable ideas and tips to help you manage the “eating” part of the holidays. Adding to this list, you can:

  • Prepare healthier appetizers and meals. If you’re going to a holiday party, consider bringing something healthy instead of a traditional holiday dessert.
  • Minimize your alcohol intake. Alcohol equals empty calories. And enough of it can help you make bad decisions about your food choices that you will later regret.
  • Eat healthy snacks throughout the day to keep hunger pains at bay. Things like raw veggies, fruit, nuts, and seeds. And consider preparing these in advance to save time.
  • For a list of foods to avoid, link back to a previous post here.

The-benefits_of_great_health

Need some ideas for healthy snacks? Here’s a brief list:

  • Raw veggies – sliced peppers, carrots, broccoli, cauliflower, mushrooms, radishes, cucumber, celery, grape tomatoes… And use caution with the dips and sauces. Best to go naked if you can.
  • Fruit – Strawberries, blueberries, blackberries, raspberries, sliced apples, kiwi, bananas, grapes… And olives (yes, they are a fruit).
  • Peanuts, cashews, walnuts, Brazil nuts, macadamia… Just be sure to watch the calories and salt. Nuts are high in healthy fat which makes them high in calories. So stick to a handful or two a day.
  • And zip-lock bags let you take all this good stuff on the go.

Here’s an article that I found online. I don’t know the company but the author makes some similar and valid points. It’s called 12 Healthy Ways to Survive a Holiday Eating Frenzy.

And finally, instead of leaving out a few cookies with a glass of milk for Santa this year, teach your kids a valuable lesson by leaving him a small plate of raw veggies with a glass of water. Just sayin’.

Merry_Christmas

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Do You Have This?

metabolic_syndrome

Ok, I’m getting off my soapbox from last week. This week I’d like to talk about an all too common and deadly disorder that was discovered in the past 20 years. It’s called metabolic syndrome.

I say common because it’s so widespread. The American Heart Association reports that 47 million Americans have it. And despite being so prevalent, it’s a condition that not many people know about. Even the experts debate about it because it consists of multiple risk factors.

But one thing is for sure. If you have any of the risk factors, you have a higher possibility of developing diabetes and cardiovascular disease. And as your age increases, so does your risk.

So what exactly is metabolic syndrome?

According to WebMD, metabolic syndrome is not a disease; it’s a group of risk factors. These risk factors include the following:

  • High blood pressure (135/85 or greater)
  • High blood sugar (insulin resistance or glucose intolerance)
  • Unhealthy cholesterol levels (low HDL, high LDL, and high triglycerides)
  • Abdominal fat (waist size of 40″ + for men, and 35″ + for women)

abdominal_fat

Abdominal obesity and insulin resistance appear to be the dominant underlying risk factors. And most of the disorders associated with metabolic syndrome have no symptoms, although a large waste circumference is a visible sign. The primary cause has been linked to obesity and inactivity.

People with metabolic syndrome have an increased long-term risk for developing cardiovascular disease (including heart attack and stroke), type 2 diabetes, kidney disease, and poor blood supply to the legs.

What can you do to reverse or prevent the serious health risks associated with metabolic syndrome? It starts with aggressive lifestyle changes. You need to:

  • Eat healthy
  • Exercise
  • Lose weight
  • Stop smoking

These changes are all under your control. It comes down to how long you want to live and how healthy you want to be while you’re alive?

healthy_eating_and_exercise

The ball is in your court so choose wisely by developing better habits.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

A Year In The Making…

In_the_newsI am excited to report that it’s been 1 year since I launched this blog. The original concept churned around in my head for a few years until I mustered enough courage to put my thoughts and ideas out into cyberspace. Which is not easy for an introverted perfectionist. More on that at the end of this post.

My initial plan was to find a way to take a big bite out of the obesity epidemic. I was (and still am) motivated to help anyone that struggles with weight issues. I also try to expose all of the B.S. and bogus weight loss scams by writing about natural and effective ways to lose weight. And how to keep it off forever by learning how to make better choices.

Specifically, the minor decisions we make that sometimes result in unconscious auto-pilot choices as we busily plow through our daily routines. But also the lazy ones that seem insignificant in the moment, but compound over time. And how small tweaks can make a huge difference in paving the way to a healthier you. Like choices to eat cleaner, making exercise a part of your routine, and getting adequate sleep to rest and recharge.

When I launched Thin2Win, I didn’t know what to expect or where it would lead. So I concentrated on providing valuable content by writing about practical strategies that have worked for me. My posts are targeted toward people over 40 that are looking to improve their health & wellness. Especially anyone that struggles with their weight.

For the first 6 months I posted every other Tuesday. But then decided that once a week would be better. So now it’s every Tuesday and I expect this to continue over the next year.

I have tried to let this blog “take shape” over time. The theme that resonates most I believe is healthy habits that get results. My primary motivation is to promote a healthy lifestyle that leads to healthier aging, which I too aim for on a daily basis.

Lean_and_strong

Let’s face it, maturity and experience has its benefits. But we would all prefer to be younger than older, right? With fewer aches and pains, a better memory, vitality, and a leaner, sexier body. We can’t turn back the clock but we can improve our physical capabilities. Small changes that will have a big impact on our later years.

My philosophy is simple. I can’t predict how long I will live or what may be in store for me in the future. But I can control what I do now to stay lean and strong so I can eliminate or delay the preventable diseases in my lifetime. Diseases like diabetes, heart disease, and hypertension that affect millions of people every year.

I believe that if I “intentionally” live a healthy lifestyle, then I am doing everything in my power to positively influence my health and longevity for when I reach chapters 80, 90 and 100. It’s the compound effect, day by day with massive long-term benefits along the way.

As I look back over the past year of posts, I’ve selected some of the core concepts about living a healthy lifestyle. It seems like it’s about weight loss, but I really believe that to be the natural byproduct of making the right (and sometimes difficult) choices now, so you can have a positive impact on your future. Delayed gratification at its best. And don’t you deserve the best? Here are some of the top posts:

Imperfection_tattoo1
A daily reminder to strive for progress, not perfection – John Dolan style.

This is the symbol for “imperfection”. It’s my daily reminder to strive for progress, not perfection. It’s something I still struggle with but I am making progress and hope it’s beginning to show in my work.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

How Does 5 + 2 = 0?

I hope your Thanksgiving holiday was great. Filled with family, friends, and fun. And a little rest to recharge your batteries. We all have a lot to be thankful for.

Did you achieve your nutrition and fitness goals? If you did, congratulations. That’s great! If you didn’t, it’s not the end of the world but the clock is ticking. So I would strongly suggest that you reflect back to learn what happened, and what you could’ve done different.

Why? Well, we’ve got a couple more big holidays coming at us this month. And you need to get this right.

results-or-excuses

Unfortunately, things don’t always go according to plan. I am not here to cover up repeated failed attempts with excuses. Or justify obvious neglect or laziness with a forgiving pass. We are each accountable to ourselves, at a minimum. Responsibility rules!

You do have a plan, right? This reminds me of the 5 + 2 = 0 concept I learned from Tom Venuto. Let me explain.

So you work hard all week. You maintain great discipline by eating clean, backed by intense training and getting enough sleep Monday through Friday. But when the weekend rolls around, you derail your week-long efforts unconsciously with a night or two of eating poorly, drinking excessively, and sacrificing sleep. And to go from bad to worse, you probably blew off your weekend workouts too.

I’m not suggesting that you’re not allowed to have fun. Remember, all work and no play makes Jack a dull boy. Just keep in mind that a little moderation and some better choices could go a long way here to preserve and maximize the results you achieved all week.

So how do we maintain momentum and ensure that 5 + 2 = 7; not zero? It starts with a conscious focus on your goals and knowing WHY. Why is this goal important to you? How great will it feel to achieve it? Or what’s it gonna cost if you don’t?

Willpower and motivation fade over time. They also check out when the going gets tough, as it always does when you’re striving for something worthwhile. So remind yourself of the reasons this goal is important – to you. It will also help to include the weekend in your plans and routine. Otherwise you’re more likely to make choices you would normally scoff at.

carrot-and-stick

You’ve heard of the carrot and stick as another form of motivation? Lately I find that “the stick” has more meaning to me. But this seems counter intuitive. Like I’m trying to right a wrong. I’d prefer to get back to “the carrot” as my motivator, but it appears to be working in this season of my life, so I’m going with it.

How about you? Can you relate to the 5 + 2 equation? What motivates you more, the carrot or the stick?

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Lose It On Thanksgiving!

I want you to LOSE IT this Thanksgiving!

im-totally-losing-it

No, I’m not talking about your patience from the holiday stress. Or your temper after a political discussion and a few glasses of wine. How’s that gonna help anyone?

I want you to lose something else today. Something that’s gonna make you feel great tomorrow. That will empower you after this holiday is over. And will give you an early jump-start into the New Year.

Do I have your attention? Good.

I want you to lose weight this Thanksgiving. I know what you’re thinking. “That’s impossible!” You think I’m crazy, or maybe a little insensitive. Aren’t holidays are about family, food, and good times? Yes, and that’s especially true on Thanksgiving.

So why would I make this insane special request for you?

Anyone that follows this blog is looking for better health & wellness. Many are desperately trying to lose weight. Whether it’s 15 to 30 pounds, or more. And although holidays are great times, they can bring out a lot of emotions. And one of those is guilt.

So I would like to focus on how that guilt so commonly haunts us around the holidays. Especially for anyone that’s trying to lose weight. You know what it is – weight gain.

No, I’m not trying to ruin your Thanksgiving. I just want to help you realize that you can still enjoy all of the holiday festivities without gaining an ounce (or 3 pounds like last year).

What???

We all know there will be a lot of delicious food around, and insane desserts calling your name. But that doesn’t mean you have to succumb to all the temptations. And realize that during the holidays we tend to be a little more sedentary than usual, which doesn’t help.

weight-gain-scale

But this Thanksgiving doesn’t have to be a carbon copy of past ones. You can still have fun, but you don’t have to gain weight. How cool would it be to step on the scale Friday morning and see the same number you saw the day before? Since you didn’t add to the number, I’d consider that to be a loss. What do you think?

You will need to take some preemptive measures though. Here are some ideas to help you keep things under control so you can ‘lose to win’ and accomplish your goal:

  • Squeeze in a 30-minute workout Thursday morning. The calorie burn will allow you to handle a few extra calories throughout the day. It will also help you manage the holiday stress.
  • Just “pick” and you’ll eat less. And use a smaller plate for dinner.
  • Drink a lot of water throughout the day (and every day).
  • Stick to the healthy appetizers before the big meal.
  • Have a sliver of pie or a couple bites instead of 2 servings ’cause it’s soooo good.
  • Take a walk after the big feast instead of a nap.
  • Instead of over-indulging, eat less on Thursday and make a doggy bag for Friday. Thanksgiving leftovers rock!
  • Think about the scale in the morning (and what you want the display to read). And take appropriate action in the moment to make it happen.

You can do this if you really want to. And you can reinforce this healthy habit into the next holiday, and beyond…

happy-thanksgiving

Happy Thanksgiving to you and your family! I wish you all the best!!!

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Don’t Clean Your Plate

Clean-plate

Were you told as a kid to clean your plate? Me too. Our parents may have thought this was good advice at the time. But I’m here to tell you it’s not. You should disregard it. With all due respect to our parents, it’s not helpful to the rampant obesity problem that exists today.

And don’t worry that some kid in a third world country will starve to death at your expense because you didn’t eat everything on your plate. That logic is obviously flawed too. Hey, they were probably just trying to get you to eat your veggies.

So unless you manage your portion size and avoid over-eating, you shouldn’t worry about cleaning your plate. Ultimately you should eat to 80% full. This means before you feel full. Duh!

It will take some trial and error but the best advice I can offer is to take less food and eat slower. Your brain and belly need a chance to catch up to your bulging eyeballs, so relax.

Slow down. Take your time. Breathe. Enjoy your food and the company of whoever you are with. And put your phone down.

I am not trying to suggest that you should waste food. If you have leftovers, save them for another time. But finishing your meal for the sake of cleaning your plate is not an option if you want to improve your health & wellness. Especially if you are trying to lose weight.

I often write and talk about “eating clean”. Is eating clean and cleaning your plate the same thing then, just said a little differently?

Answer: NO!

So then what is eating clean?

appleEating clean is eating food in its most natural state. Foods that are grown and raised naturally. Avoid added sugar, salt, and preservatives whenever possible. The more that food is “touched” or “processed” the worse it becomes for you. The nutritional value declines and the calorie content and unhealthy fat levels increase.

This includes the many ingredients that you can’t pronounce or define. If you can’t read it, don’t eat it.

It also includes how the food is prepared. For example, go for grilled instead of fried. Choose a low sodium option. Get your dressing on the side. Opt for 100% whole wheat instead of the white flour version. Eat raw or steamed veggies instead of tempura-style or the more common option that’s sauteed in butter. Lightly or unsalted nuts are a better choice than honey roasted. And have a sliced apple instead of a slice of apple pie.

And regarding food prep, understand that restaurants are trying to make your food taste as good as possible. This means that your restaurant meal will typically contain a much higher caloric and unhealthy fat content then if you prepared it yourself. So it would be wise to ask to have your food prepared a certain way and eat less. And you should definitely skip the appetizers.

salmon_dish

You can either eat clean or gain weight – the choice is yours. Here are some additional ideas to help you clean things up:

  • Cut out all sugar including artificial sweeteners and “diet” drinks.
  • Minimize salt intake (and white flour).
  • Eat more fruits & veggies.
  • Go grilled, not fried.
  • Eat less red meat.
  • Minimize restaurants and definitely skip the apps.
  • Step away from the buffet.
  • No more “fast food”. If there’s a drive-thru, keep driving!
  • Maintain portion control (but make sure to eat enough – don’t starve yourself).
  • Drink a lot of water.
  • Snack smart by eliminating processed foods (and removing “junk” food from the house).

For more info, check out previous posts on Foods To Avoid and Foods To Eat.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Diabetes SUCKS! (Part 2)

November is National Diabetes Awareness month.

diabetes_sucksI have to apologize in advance for the length of this post. As I researched this topic, I became engulfed by the information. This is scary and serious stuff. I feel for anyone that suffers from this terrible disease. And so I felt the need to curate my findings and share.

This is Part 2 of a 2-part segment. You can link back to last week’s post here. My goal is to raise awareness about how devastating diabetes can be so that if you or someone you know has symptoms, you can get help. And if you have diabetes but aren’t taking it serious, perhaps this can be a wake up call for you.

In this post I will answer 3 common questions about diabetes. Then I’ll provide some resources so you can find out more.

1. What’s so bad about diabetes?

Glucose is a fundamental source that our bodies get fuel from for energy. People with diabetes can’t process glucose because their body doesn’t produce or use insulin properly. As a result, the extra glucose builds up in their blood stream, overflows into their urine, and then passes out of their body unused. So their main source of energy is lost.

When diabetes is out of control, it means your blood sugar (blood glucose) is too high. High blood sugar may not make you feel sick. But even if you have no symptoms, controlling your blood sugar is important for your health. That’s because high blood sugar can lead to serious problems over time. When your blood sugar is not controlled, too much sugar stays in your blood for a long time. That can damage blood vessels and nerves. Prolonged periods of high blood sugar can lead to many problems, referred to as “complications”.

So it’s not just a matter of not having any energy. Left untreated, diabetes can cause:

  • Heart disease
  • Blindness
  • Stroke
  • Nerve damage (which can result in amputations)
  • Neuropathy
  • Kidney failure
  • High blood pressure
  • Foot problems
  • Dental problems
  • Peripheral artery disease
  • Death

diabetes_say_noSaid another way, type 2 diabetes causes damage to your arteries and nerves. The artery damage results in serious medical problems:

Heart attack — Type 2 diabetics have two to four times the risk of dying from heart disease as non-diabetics. Middle-aged type 2 diabetics have the same high heart-attack risk as people without diabetes who already have had a heart attack. They are more likely than non-diabetics to die if they have a heart attack, and more likely to have repeat heart attacks.

Stroke — Type 2 diabetics have two to four times the risk of stroke as people without diabetes.

Amputations — More than half of the amputations done in the United States are related to diabetes. When an amputation is needed, it is most commonly needed because of damage to the peripheral arteries (arteries to the legs). Poor circulation from artery damage also causes open skin sores and infections.

Kidney failure —About 40% of all people who need dialysis have kidney failure from diabetes. (Only 4% to 6% of all type 2 diabetes patients end up requiring dialysis. However, about 20% to 30% of people with type 2 diabetes will develop at least some kidney damage.)

Blindness — Diabetes damages the eye by injuring small blood vessels in the retina. It is the most common cause of blindness that starts between ages 20 and 74.

These artery problems are the most serious consequences of type 2 diabetes. Why does diabetes lead to artery damage? Part of the answer is that diabetes usually occurs in the company of other diseases that place the heart and arteries at risk. People with diabetes are more likely than other people to develop high blood pressure, obesity and high cholesterol.

When several risks to the heart or arteries occur together, they present a powerful health threat. This is known as the metabolic syndrome. If you are aggressive in treating each of these risk factors, you can greatly reduce your risk of heart attack and other problems caused by artery injury.

diabetic_neuropathyType 2 diabetes also injures nerves. About 60% to 70% of diabetics develop diabetic nerve damage. Many bothersome health problems can result:

Peripheral neuropathy — The feet and legs can develop tingling, pain, or a loss of feeling. This problem makes foot ulcers and foot infections more common, adding to the possibility that an amputation may be needed.

Stomach and bowel problems — The nerves that trigger normal movements of the stomach and intestines can become less active or less predictable. This can result in nausea, constipation or diarrhea. A stomach that is slow to empty has a diabetes condition called gastroparesis.

Dizziness when standing — Your body has to make some adjustments to move blood from your toes to your torso when you are standing up. That’s because the heart is pumping against gravity. When your body is working correctly, blood vessels get tighter to prevent pooling of blood in your lower body. The circulation relies on nerve signals to know when to do this. These signals can fail in diabetes. If this happens, standing up can leave you with low blood pressure. You may feel lightheaded.

Sexual-function problems — Impotence is especially common in people with nerve damage from diabetes. Artery damage also contributes to impotence.

Localized nerve failures — A nerve that controls a single muscle can lose its function. This could cause a variety of problems. Possible examples include eye movement problems with double vision, or drooping of the cheek on one side of the head (commonly known as Bell’s palsy).

Many of these potential complications can significantly shorten the life of a person with type 2 diabetes. All of them can diminish the quality of life. But prevention is possible in many cases through diet and exercise, use of medications, careful control of your blood sugar and other protective measures.

diabetes_health

2. What foods should someone with type 2 diabetes avoid?

According to WebMD, an individual with type 2 diabetes should avoid foods high in fat and salt. Diabetes increases the risk of heart disease and high blood pressure; therefore, it is important to avoid or limit foods known to cause these diseases, such as saturated fat, trans fat and salt.

Milk, cheese, beef and baked goods are foods that are high in saturated fat, so it is important to monitor the intake of these foods and choose low-fat options. Lean cuts of meat and low-fat dairy are healthy choices for individuals diagnosed with type 2 diabetes. Baking, broiling, grilling or roasting food as opposed to frying it helps diabetics maintain a low-fat diet.

Type 2 diabetes increases the risk for high blood pressure, which is why it is important to limit salt intake. Diabetics should limit or avoid salty foods such as pickled foods, most condiments unless specifically low salt, packaged soups, processed meats and olives.

Foods that diabetics can enjoy that decrease the risk of high blood pressure and heart disease are foods that are high in fiber. These foods include brown rice, bran, fresh fruits and vegetables, cooked dried beans and peas, and whole-grain foods.

3. What foods can a person with type 2 diabetes eat?

According to Everyday Health, a person with type 2 diabetes can eat fresh fruit, particularly berries, as well as non-starchy vegetables, non-fat dairy products and whole-grain sources of carbohydrates which are high in fiber. Because the body digests fiber much more slowly, it is easier to maintain stable blood sugar levels. One feels full without taking in as much sugar, keeping glucose levels from spiking.

When it comes to proteins, lean sources that are low in saturated fat make the best options. Fish, poultry, lean meats, non- or low-fat milk and other dairy products are the best sources of protein for type 2 diabetics. Between 12 and 20 percent of one’s calories should come from protein.

Berries are an attractive fruit option for type 2 diabetics because the permitted portions are filling. However, most fresh fruits are permitted, because they satisfy the sweet tooth while also providing fiber and antioxidants. The best vegetable choices include leafy greens, carrots, asparagus, cauliflower and broccoli, as they are all high in fiber but low in carbohydrates. In fact, type 2 diabetics should fill at least half their plates with these types of vegetables at each meal.

One of the best dairy choices is plain non-fat Greek yogurt, as it has between 6 and 8 grams of carbohydrates per serving. It works as a replacement for sour cream in many recipes. Full-fat dairy products and prepackaged chocolate milk do not belong on a diabetic’s menu. Grain sources such as wild rice and whole-grain breads provide fiber. Proteins should be lean and low in saturated fats; acceptable options include turkey, fish and beans.

Snacks to boost the consumption of the right kinds of fats include avocados and nuts. Foods prepared in olive oil and canola oil also bring in those types of fats. Cheese, butter, and the white marbling that one sees in red meat have saturated fats, which are significantly less healthy. Cutting back on sodium is important for fighting high blood pressure, a condition that affects many diabetics.

diabetes_testing

Resources:

  1. Wikipedia – https://en.wikipedia.org/wiki/Diabetes_mellitus
  2. Talking to Your Health Care Provider: A Discussion Guide – http://www.januvia.com/static/pdf/5.4.1_doctor_discussion_guide.pdf
  3. Tracking Your Doctor Visits – http://www.januvia.com/static/pdf/5.4.4_doctor_visit_tracker.pdf

Know Your Diabetes ABC’s:

Talk to your health care team about how to manage your A1C (blood glucose or sugar), blood pressure, and cholesterol. This will help lower your chances of having a heart attack, a stroke, or other diabetes problems. Here’s what the ABC’s of diabetes stand for:

  • A is for the A1C test – The A1C test measures the average amount of sugar that has been in your blood over the past 2 to 3 months. The American Diabetes Association (ADA) recommends an A1C goal of less than 7% for many adults with diabetes. The A1C goal for some people may need to be higher or lower. Ask your doctor what is the right A1C goal for you.
  • B is for Blood pressure – Blood pressure is the force of blood moving through your blood vessels. Many people with type 2 diabetes have high blood pressure. High blood pressure means that your heart is working harder than it should to pump blood through your body. You should have your blood pressure checked every time you visit your doctor.
  • C is for Cholesterol -Cholesterol is a fat-like substance in the blood. LDL (low-density lipoprotein) and HDL (high-density lipoprotein) are 2 types of cholesterol in your blood. LDL is “bad” because it narrows or blocks blood vessels. This can increase your risk of having a heart attack or stroke. HDL is often called “good” because it can carry “bad” cholesterol away from the walls of your arteries. Cholesterol levels are checked with a blood test. Most adults should have a fasting lipid profile done at least once a year.

You can learn more by visiting the American Diabetes Association at www.diabetes.org. If you would like to donate, go to: https://donations.diabetes.org/site/Donation2;jsessionid=535965D2E7B2E2C7FC5F286A8F4B5BF7.app211b?df_id=15020&15020.donation=form1&loc=header&s_src=dorg&s_subsrc=donate-now

The information contained in this blog is not medical advice. It is solely for the purpose of providing information about diabetes. You should seek help from your doctor or a trained medical professional if you have any questions or suspect that you have diabetes.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

What Do You Know About Diabetes? (Part 1)

November is National Diabetes Awareness month.

national-diabetes-monthIn an effort to learn more about this serious and devastating disease, my next 2 posts will focus on diabetes. I hope to help by increasing your understanding so that if you or someone you know has symptoms, you can get help.

Here’s how the American Diabetes Association defines it: Diabetes is a problem with your body that causes blood glucose (sugar) levels to rise higher than normal. This is also called hyperglycemia. Type 2 diabetes is the most common form of diabetes.

In type 2 diabetes, your body does not use insulin properly. This is called insulin resistance. At first, your pancreas makes extra insulin to make up for it. But, over time it isn’t able to keep up and can’t make enough insulin to keep your blood glucose at normal levels. Type 2 is treated with lifestyle changes, oral medications, and insulin.

Two problems can occur when glucose builds up in the blood instead of going into cells:

  1. Initially, your cells may be starved for energy.
  2. Over time, high blood glucose levels can damage your eyes, kidneys, nerves, or heart.

Let’s start with some descriptions to clearly define the basics and eliminate any confusion.

Glucose – The food you eat gets digested and broken down into a sugar your body’s cells can use. This is glucose, one of the simplest forms of sugar.

Insulin – A hormone that helps the body use glucose for energy. The beta cells of the pancreas make insulin. When the body cannot make enough insulin, it is taken by injection or through use of an insulin pump.

Blood glucose – The main sugar found in the blood and the body’s main source of energy. Also called blood sugar.

Insulin resistance – The body’s inability to respond to and use the insulin it produces. Insulin resistance may be linked to obesity, hypertension, and high levels of fat in the blood. This occurs most often in people with type 2 diabetes. But people with type 1 diabetes can have insulin resistance too.

diabetes-measuring-glucose-level

Some people with type 2 diabetes can control their blood glucose with healthy eating and maintaining an active lifestyle. But they may also require oral medications or insulin to meet their target blood glucose levels, which is prescribed by a doctor.

The aim of treatment is to normalize the blood glucose in an attempt to prevent or minimize complications. Type 2 diabetes requires good dietary control including the restriction of calories, lowered consumption of simple carbohydrates and fat, with increased consumption of complex carbohydrates and fiber.

Regular aerobic exercise is also an important method for treating both type 2 diabetes since it decreases insulin resistance and helps burn excessive glucose. Regular exercise also may help lower blood lipids and reduce some effects of stress. Both are important factors in treating diabetes and preventing complications.

Here are some key things to know about diabetes.

  • Diabetes is a long-term condition that causes high blood sugar levels.
  • In 2013 it was estimated that over 382 million people throughout the world had diabetes.
  • Type 1 Diabetes – the body does not produce insulin. Approximately 10% of all diabetes cases are type 1.
  • Type 2 Diabetes – the body does not produce enough insulin for proper function. Approximately 90% of all cases of diabetes worldwide are of this type.
  • Gestational Diabetes – this type affects females during pregnancy.
  • The most common diabetes symptoms include frequent urination, intense thirst and hunger, weight gain, unusual weight loss, fatigue, cuts and bruises that do not heal, male sexual dysfunction, numbness and tingling in hands and feet.
  • If you have Type 1 and follow a healthy eating plan, do adequate exercise, and take insulin, you can lead a normal life.
  • Type 2 patients need to eat healthily, be physically active, and test their blood glucose. They may also need to take oral medication, and/or insulin to control blood glucose levels.
  • As the risk of cardiovascular disease is much higher for a diabetic, it is crucial that blood pressure and cholesterol levels are monitored regularly.
  • As smoking might have a serious effect on cardiovascular health, diabetics should stop smoking.
  • Hypoglycemia – low blood glucose – can have a bad effect on the patient. Hyperglycemia – when blood glucose is too high – can also have a bad effect on the patient.

donate

The American Diabetes Association is celebrating it’s 75th anniversary. Their Mission: To prevent and cure diabetes and to improve the lives of all people affected by diabetes. – See more at: http://www.diabetes.org/#sthash.OdtaZa3u.dpuf, or call 1-800-DIABETES.

If you would like to donate to the American Diabetes Association, go to: https://donations.diabetes.org/site/Donation2;jsessionid=535965D2E7B2E2C7FC5F286A8F4B5BF7.app211b?df_id=15020&15020.donation=form1&loc=header&s_src=dorg&s_subsrc=donate-now

The information contained in this blog is not medical advice. It is solely for the purpose of providing information about diabetes. You should seek help from your doctor or a trained medical professional if you have any questions or suspect that you have diabetes.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

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Growth Matters at TEDx Hillsborough

promo-TEDxHBL02

I attended my first TEDx event on Saturday at TEDxHillsboroughLibrary. It was such a great experience. Many thanks to Nishat Ruiter and her team for organizing this. I had the pleasure of meeting some interesting people and got to enjoy some informative and thought-provoking presentations. This included live and pre-recorded ones.

If you’ve never heard of TED, it’s a global community devoted to spreading ideas in the form of short, powerful talks (18 minutes or less). TED began as a conference in 1984 with the convergence of Technology, Entertainment and Design. TEDx events are independently run to help share ideas in communities around the world. You can visit www.ted.com to learn more.

I found it odd that although the event was held in my hometown, I didn’t know anyone. There were at least 100 attendees in addition to the speakers, technical staff, and volunteers that made it all possible. But I did have the opportunity to meet some cool people.

One of the talks that resonated with my health & wellness interest was given by Lori Sweeney, titled “From Bullied To Bold”. In it, Lori shared her some of her difficult childhood experiences of being over-weight, where she was bullied and made fun of. Although I couldn’t relate directly to her situation, I couldn’t help but feel empathy for her. It brought back some memories of being bullied as a little kid along with some regretful ones of bullying others.

motivation

After many years, Lori finally had enough and turned her situation around. She gained confidence, took control, and lost 125 pounds over a 3 year span. And she’s kept if off for 4 years. She looks fantastic and is an inspiration to many people.

Here are two of my takeaways from Lori’s presentation:

  1. Don’t allow negativity to enter your ‘cup of life’. This doesn’t only include negativity from others, but also from your own negative self-talk.
  2. Drop your excuses. About why you’re over-weight, out of shape, not good enough… Take responsibility and take control of your life.

Jon Knox, a local farmer talked about ‘getting closer to your food’. Jon and his wife Kim run a local farm in Hillsborough. They’ve built a traditionally diverse farm with fresh produce and pasture-raised meats. Their approach is based on sustainable farming practices, with no adverse impact on the environment. You can learn more about them at www.dogwoodfarmsnj.com.

All of the speakers did a great job. They each made a compelling point within their message. Emily Goshey said something that really resonated with me. “We find joy when we lose ourselves in service to others”.

Check out www.ted.com for tons of inspiring and educational talks. And if you have the opportunity to attend a live event, take advantage. You’ll be glad you did.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Stay Away From The Buffet!

all-you-can-eat

Have you noticed the attraction to “all-you-can-eat” buffets. Whether it’s going to a brunch buffet for a special occasion, or the all too common Asian restaurant that’s reinvented itself into an all-you-can-eat buffet. My personal experience indicates that they are all very similar.

Since this blog is about health & wellness, and I often write about the importance of good nutrition, I felt compelled to explore the “buffet” topic a little further. So I did some research and discovered that the buffet table dates back to the 16th century in Sweden. Who knew?

The smorgasbord table as it was referred to was a place that guests gathered for a pre-dinner drink and meal prior to sitting down to a formal dinner. This reminds me of the cocktail hour that precedes a wedding reception.

The term buffet originated in the 18th century in France and referred to a piece of “sideboard” furniture where food was displayed and served. This serving format became popular in the US during the 20th century.

Today there are many variations that offer a substantial selection of food, including:

  • Cafeteria style – where select pre-made dishes are prepared and placed on display.
  • Salad bar – where you can choose from a variety of ingredients to build your own, and then in some cases, pay by weight.
  • Brazilian-style Rodizio – where roving waiters serve seated patrons by carving barbecued meats on large skewers.
  • All -You-Can-Eat (AYCE) – where you pay a fixed fee and help yourself to as much food as you want, or can eat.

all-you-can-eat-buffet

I’d like to focus on the “all-you-can-eat” buffet. There are many benefits to this concept. Like having the opportunity to sample different types of food, including a variety of ethnic dishes.

This AYCE format lends itself to going with a group of friends, making it an enjoyable and social experience. And paying one price for all you can eat – what a bargain!

But is it really a bargain? I guess it depends on how you look at it.

The general tendency is to overeat. And that’s one reason why I rarely go to the all-you-can-eat buffet. The second is that the food quality usually isn’t great.

Let’s look at it from a weight-loss perspective. Eating in a restaurant adds additional fat, calories and sodium, unless you ask your server to prepare your meal in a healthier way. Go instead to a buffet where you have no choice in the prep and you’re stacking the odds against you even more.

Here’s my premise: You can eat just about anything you want if you do it in moderation. But if you’re trying to lose 30 pounds, then you should minimize the number of times you eat in restaurants for reasons stated above. And you should definitely NOT pay a visit your local buffet.

stay-away

You may not like what I’m saying here but you will feel and look better by avoiding them. So remember, stay away from the buffet!

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.