YOU HAVE BEEN CHALLENGED TO GET FIT !

You Can Protect Your Kids

The National Diabetes Education Program (NDEP) can help you keep diabetes from being a family affair

By Kalia Doner

Diabetes Focus Summer 2009

Judith Fradkin, M.D., is a member of the NDEP executive committee and director of the Division of Diabetes, Endocrinology and Metabolic Diseases at the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). She is leading the charge to stop diabetes from damaging adults’ and children’s health.

How widespread is the risk of diabetes?

We know that nationally 57 million people have prediabetes, and many of these individuals are not aware of it. We want to identify people with prediabetes and to actively work to prevent it from turning into full-blown type 2 diabetes. Clinical trials have shown that modest changes in weight and activity can dramatically reduce diabetes risk. We call this “Small Steps. Big Rewards.”

How do people know if they are at risk for prediabetes?

The first thing is to find out if there is a history of diabetes in your family. Women are at increased risk if they have had gestational diabetes or a baby weighing nine pounds or more. Some ethnic minorities, such as American Indians, African Americans, Latinos and Hispanics, are at increased risk, as are people who are obese or sedentary or have high blood pressure.

What is prediabetes?

Prediabetes is characterized by blood glucose levels that are higher than normal but lower than levels that indicate diabetes. A person has prediabetes when glucose levels run consistently between 100 and 120.

Is prediabetes increasing?

Yes, and there are a couple of reasons for that. First, the population is getting older overall, and we know that about 20 percent of all older folks get diabetes. Second, we are becoming an ever more sedentary society that doesn’t always eat properly.

Does prediabetes carry any of its own risks or complications?

Absolutely. Prediabetes is often accompanied by high blood pressure and unhealthy lipid levels. People with prediabetes are at increased risk for cardiovascular disease, although that risk is not as high as for those with diabetes. And some people with prediabetes start to develop changes in the eye that are signs of early retinopathy. So prediabetes is serious and risky too.

What percentage of people who have prediabetes convert to full-blown type 2 diabetes?

In a study called the Diabetes Prevention Program, 11 percent of those with prediabetes developed type 2 each year. People with prediabetes who lost about 15 pounds reduced the risk of diabetes by more than half, and some even reversed prediabetes and returned to normal glucose levels.

What about the phenomenon of children developing type 2?

Now, what used to be a disease of adults is affecting teens after puberty. But if they get diagnosed early and establish good glucose control, they can reap long-term benefits not only from developing good health habits for the rest of their lives but also because the body has a “metabolic memory” that keeps it on track when good habits are established early on.

provided by: http://www.remedylife.com/diabetes/expert/content?cid=1925&ctid=10

Click the link below to listen to tips 5 & 6

http://www.byoaudio.com/play/W1QxsBVQ

Tip #5 .

Stay away from sweetened bottle drinks, especially sodas. Hey all those colas and fizzy drinks are sweetened with sugar and sugar means calories. The more you can cut out on these sweetened bottle drinks, the better for you. So if you must drink sodas, then stick to diet sodas.

Tip 6.

Include in your diet things that contain more water like tomatoes and watermelons. These things contain 90 to 95 % water so that there is nothing that you have to lose by feasting on them. They fill you up without adding to the pounds.

Drink a glass of water before you start the meal. Water naturally needs some space so that you feel fuller without actually having to stuff yourself.

4. Have another glass of water while you are having the meal. Again this is another way of making yourself full so that you can actually rise from the table eating less but feeling full just the same. Instead of drinking it one gulp, take sips after each morsel. It will help the food to

settle faster so that you get that feeling that you are full faster.

SIDENOTE: Water is such a remarkable thing, but seldom do we give it the credit that it deserves. Did you know that over 66% of your body weight isnothing but water? It’s amazing!

Water also plays a vital role in weight control, which is why I donated so much space to it, in my tips.

Tip #2

Start your day with a glass of water. As soon as you wake up, gulp down a glass of cool water. It’s a wonderful way to start you day and you only need a lesser quantity of your breakfast drink after that. A glass of water lets out all your digestive juices and sort of lubricates the insides of your body. You may have your morning cup of tea but have it after a glass of water. It is good for you.

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There was a time in this world when the need to lose weight was completely unheard of. People ate well, but the worked well too. They woke up early in the morning and then engaged in a whole day’s work. This work was mostly physical labor. People worked on

fields digging, sowing, harvesting. They tilled they soil, rode horses, worked on farms and ranches. The result was that they could afford to eat almost anything they wanted in whatever quantities they wanted.

But that was ages ago. The world has changed so much since those days. Life styles have changed so much and the comforts and facilities have increased so much. But every rose has its thorn. As a result of all these comforts and amenities the state of physical well being has really changed. Most of us have sedentary jobs that demand little or no exercise at all. To put it simply, things have become so damn easy. And just as can be expected, weight gain has become a major concern for almost every city dweller.

During the period of thoughtless youth it is not such a major concern. The young practically eat nothing and so weight problems do not bother them so much. But as soon as you turn twenty, you start showing signs of weight gain and that too in all the wrong places.

It’s not about the hour glass figure or the perfectly sculpted and toned body. It is more about staying fit and remaining healthy to ensure a long, disease free life. Every body knows that those extra pounds spell illness. All over the world people are switching to a healthier life style and the catch line is indeed weight loss.

This email is dedicated solely to the cause of losing weight and that too in the most surprising ways you ever heard of. There is only one thing that you have to bear in mind. Weight loss does not happen by itself. There are only two ways to accomplish it...

The first is by watching what you eat and the second is by seeing to it that your body gets the exercise that it needs. (This report gives tips for both.)

Daily I will be sending out “TIPS” As you get the tips, my hope is that you’re continually amazed by all the “everyday” things you can be doing to lose 10 pounds...or more.

Tip #1

1.Drink plenty of water. Our body needs a lot of water so give in to water. Water is not just way to flush out toxin but if you have more water in your body you will generally feel healthier and fitter. This it self will discourage any tendency to gorge. The best thing about water is that is has no calories at all.

To Your Health !

Christine Kozachuk, C.P.T.

www.rockhardbody.net

beachbodys@yahoo.com

704-971-7535

Reinvent Yourself Regularly: You wake up every morning with a blank slate. Make your business and your life anything you choose.

Founder of ‘Fit Community Challenge’, Christine Kozachuk announces the June 21, 2009 launch of Train With Dad P90X Day, as an alternative to traditionally boring fathers day gifts.

“Most fathers want to spend fun quality time with their children. So what better way to accomplish that than to spend the weekend exercising with dad ? It’s literally the gift that keeps on giving,” says Christine Kozachuk, certified fitness coach and founder of Fit Community Challenge.

The program consists of Twelve routines that keep introducing new moves and challenging your dads muscles to get him absolutely ripped in 90 days. With trainer Tony Horton.

P90X is a revolutionary system of 12 sweat-inducing, muscle-pumping workouts, designed to transform dads body from regular to ripped in just 90 days. He will also receive a 3-phase nutrition plan, supplement options, a detailed fitness guide, a calendar to track your progress, online peer support, and much more. He won't believe his results!

www.rockhardbody.net

Here's an easy way to live healthier: don't drink calories. Liquid calories are sneaky. You don't get that full feeling like with solid foods, but you're still taking in tons of calories. Avoid drinks like: regular sodas, smoothies, juices, sweet coffee drinks, hot chocolate, milk shakes, and alcoholic beverages. Drink plenty of water instead-you'll lose weight and feel great.

Did you know that the grocery store is the source for most of your unwanted pounds?

Well, that and the fast food restaurants, but we'll leave that for another day.

If you're like most people then your shopping trips aren't exactly organized. In fact, your grocery cart is likely to be more fat than fit.

The good news is that with a few small modifications to your routine you'll be able to turn your grocery shopping trip into an easy opportunity to slim down.

I've broken down the process of healthy grocery store navigation with an easy-to-remember acronym - FITNESS.

Come, take a walk with me through your grocery store and we'll improve your shape and the shape of your family members.

F: First Veggies

Your mom always told you that you had to eat your veggies before dessert-so this will be an easy one to remember. When you start shopping, first go to the produce section. The bulk of your shopping should take place here. Fresh vegetables, lettuce for salads, and fruits are the best things to eat when you want to look and feel great.

Don't skimp on produce-aim to fill most of your cart here.

I: Is it Wheat?

When it comes to bread you only need to ask yourself one question. Is it wheat? White bread products have been processed and filled with simple carbohydrates – these will easily stick to your body as fat. Wheat breads, on the other hand, contain more fiber and are much healthier. Make it a policy to never purchase white bread, wheat bread is the right choice even for the little members of your family.

Always choose hearty wheat bread products-the more whole grain, the better.

T: Trim the Fat

In the meat section you are faced with a major decision. Do you go with your taste buds or do you go with your health conscious side? I urge you to stick with the latter. These days lean meats are more available than ever, and the benefits to going lean are numerous. When you choose lean meats you avoid extra saturated fat (your heart will thank you for this) and you also avoid the extra calories that come packed into each fat gram.

Want to be lean? Then eat lean meats.

N: Never enter the Junk Food Aisle

I have a simple policy that has saved me from thousands of unnecessary calories. I don't walk down the junk food aisle. You and I both know that it is nearly impossible to walk past rows of chips, candies and cookies without putting something into the cart. The bright packages stamped with mouthwatering images will give your will power a run for its money. My two cents? Avoid that row altogether and save yourself from the whole ordeal.

Nothing good ever came from walking down the junk food aisle-just say no.

E: Edge around the store

Here's a really easy trick for healthy shopping. Edge around the store, as in shop the perimeter and avoid the inner aisles. Think about it-the healthiest products are kept around the perimeter of the store: produce, meat, dairy. The inner aisles are where you run into trouble: processed food, baked goods, and sweets. Don't get me wrong, there are healthy products kept in the inner aisles too, but a majority of the items are waist-expanders.

Shop in a circle-stick to the perimeter of the store, do less shopping in the aisles.

S: Skinny Cow

The dairy section is filled with many healthy items; it is also filled with extremely high fat items. Your job is to pick out all those calcium-rich foods that you love in the low fat and non fat versions. I realize that many people have a prejudice against low milk or yogurt, simply because they've always eaten the full fat version. Making the switch to low fat is such a simple way to cut unnecessary fat and calories from your diet, while still getting all the benefits of dairy.

Fat free dairy products are the way to go-you'll only lose unwanted pounds.

S: Stick with Water

Warning: mini lecture to follow. I'll make it short and sweet. Drink more water-period. Sodas, sugary juices and calorie-laden alcoholic beverages are responsible for a large number of unnecessary calories in your diet. Don't fill your cart with these sneaky calories. Keep them out of your kitchen and out of your life.

Looking for a tasty beverage? Look no farther than crystal clear water.

There you have it-your FITNESS shopping plan that will take your cart from fat to fit. I suggest that you write down the FITNESS steps on a note card and take it to the store with you.

Want to upgrade your FITNESS shopping trips? Here are 3 additional tips:

1.Don't go to the grocery store with an empty stomach. Your cart will mysteriously fill with extra, unnecessary foods that will end up crashing your good intentions.

2.Make a list before you go to the store. You'll be able to think rationally at home before you're surrounded by tasty, FITNESS destroying foods.

3.Plan out your meals for the week ahead of time, then shop specifically for those items. This will cut out the junk, and save you calories and money

Whose fault is it that you're out of shape?

If you go by what you hear in diet ads then you believe that it's anyone's fault but yours. The big diet companies think that if they put the blame on you, then you wouldn't buy their bogus pills. So they put the blame on your cortisol levels, your modern diet (ie fast food), or your busy schedule instead of where it belongs - which is squarely on your shoulders.

Sure, you have obstacles that get in your way - your schedule, your job, your kids, the weather, your knee injury from college...but ultimately you have the body that you accept. I'm going to repeat that so it will really sink in. You have the body that you accept.

Embracing the blame for your current weight is not a bad thing - it's empowering. Think about it. If it really wasn't your fault, if it really was due to a long list of variables that you have zero control over, then you'd be stuck. You'd have no way to change.