healthy carbs – Page 4 – Welcome to The Tyra Hill Show

Diabetes mellitus refers to a group of diseases that affect how your body uses blood glucose, commonly called blood sugar. Glucose is vital to your health because it’s an important source of energy for the cells that make up your muscles and tissues. It’s also your brain’s main source of fuel.

If you have diabetes, no matter what type, it means you have too much glucose (sugar) in your blood, although the reasons may differ. Too much glucose can lead to serious health problems.

Chronic diabetes conditions include type 1 diabetes (born with) and type 2 diabetes (poorn diet and activity level). Potentially reversible diabetes conditions include prediabetes — when your blood sugar levels are higher than normal, but not high enough to be classified as diabetes — and gestational diabetes, which occurs during pregnancy but may resolve after the baby is delivered.

Type 1 diabetes is a serious condition that occurs when the pancreas makes little or no insulin. Without insulin, the body is unable to take the glucose (blood sugar) it gets from food into cells to fuel the body

Type 2 diabetes usually occurs slowly over time. When the body is exposed to large ammounts of glocose (sugar), your body’s cells start to become resistant to insulin (know as receptor downregulation). The cells can’t absorb the glucose for energy, so it stays in the blood (high blood sugar) Most people with the disease are overweight when they are diagnosed. Increased fat makes it harder for your body to use insulin the correct way.

Type 2 diabetes can also develop in people who are thin. This is more common in the elderly.

Family history and genes play a role in type 2 diabetes. Low activity level, poor diet, and excess body weight around the waist increase your chance of getting the disease.

Let’s talk more about type 2 diabetes. Why? Because it’s the most controllable. What we eat is just as important as how much we eat. Take wheat, corn, and white starches like potatoes and rice for instance. These foods are converted into sugar. So much in fact that if you have diabetes, the first thin that’s recommended to cut out is wheat. It can spike your blood sugar higher than a candybar. For this reason I recommend cutting back drastically on these food items. They should not be part of your normal diet. Too often these food “have” to be eaten with a certain meal. Shrimp, veggies, rice. Steak, bread, potatoes….Why? Who said? Certainly your body isn’t agreeing with this idea. Let’s break these habits. Let’s take responsibility for our health. Just because the dinner you order comes with these items, does not mean you have to consume them. Remember what is important…….

~its about what YOU see in the mirror~

http://www.mayoclinic.org/

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Apr 19, 2014

Small Changes

People I give advice to about what to cut out their diet sometimes give me excuses. The ones I hear the most when they’re resisting change are, “you never had to worry about weight your weight”, “its easy for you to cut things out of your diet”, “you don’t understand being addicted to sweets”. Well I’m here to tell you they are right. I never had to worry about my weight beacause I’ve always been active. It is true that for me its easy to cut things out of my diet, because I see the changes in my body and health from those decisions. I have always been in somewhat pretty good shape, but I wasn’t always a healthy eater. Let me give you my menu when I was 25 yrs old.

Breakfast: Waffle w/ butter & syrup, 2 eggs, glass of orange juice (every morning til my waffle iron burned out……months)

9:00am: Turkey sandwich..4 pieces of meat, with lettuce, tomates(salt &pepper), pickles, cheese, a piece of fruit, water

12:00pm: same as 9am

3pm or so a candy bar on the way home from work. Usually a snickers

Dinner: Hamburger Helper usually 2 helpings with some kind of canned veggie, and whatever to drink (no thought really put into it)

Hope this doesn’t sound like your typical day…LOL. I don’t want to know the amount of carbs and sodium in this meal. I’m just glad I finally made changes. I don’t presume to have all the answers but this is how I approached the task at hand. I started one meal at a time, breakfast first. Let’s look at the changes I made. I went to one egg. Then I cut the waffle, well I was kind of forced to cut that when my iron crapped out on me, so I went to oatmeal. , then water instead of juice.

My oatmeal: 2cups of rolled oats, 2cups of vanilla almond milk, dried fruit, 1 whole banana, 1Tbs brown sugar, 1tsp of vanilla extract

Basically a big bowl or sugar……carbs turn to sugar so the oats are sugar, the sugary milk, and sugar in the fruit, and straight sugar in the form of brown sugar

1st I cut the brown sugar, then the dried fruit, then the almond milk

It became so nasty that I couldn’t stand to eat it anymore. This is when I realized that in order for oatmeal to taste good you have to add large amounts of sugar to it. So I cut the oatmeal all together, and started eating 1 egg and 1 piece of fruit. This is where I am today. That was just breakfast. The same changes were made to lunch, snaks, and dinner.

These slight changes were made over the span of 13 years, and hours of research on nutrition. So when someone asks me what should they eat, and I answer their question, I understand why they think its overwhelming. I’m giving them the destination. Its up to them as to how they get there. They can approach the goal as slow or fast as they want. My only warning is your body and the damage being done isn’t waiting on you to make changes. So look at what you can tolerate being gone from your diet. Educate yourself and use the knowlege you’ve learned. Don’t make excuses and looking for the easy way out. You can do this.

~its about what YOU see in the mirror~

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Apr 18, 2014

Hypertension (High Blood Pressure)

Hello my athletes! Today we’re gonna talk about HYPERTENSION. Is nick named the silent killer because it usually causes no symptoms. Many people have the problem for years without knowing it. Just because no symptoms are presented does not mean damage is not occuring. The only way to know if you have high blood pressure is to have it checked. When was the last time you had yours checked? Hypertension is when your blood pressure is elevated and it causes your heart to work harder. There are all kinds of reasons for this to occur but we want to talk about the number one reason that we can control……Sodium (salt). Think of high blood pressure like a garden hose where both ends are connected together and there is a pump circulating the water. The more water you put in this system the greater the pressure. When you consume too much sodium the body can’t filter it out and it enters the blood stream. Salt attracts water. This water raises the total volume of your blood causing your pressure to rise. The higher the pressure the harder your pump (heart) has to work to keep the fluid circulating. If the heart isn’t strong enough it fails (heart failure). We get thirsty because the body wants WATER to trying to expell the extra sodium through urine. The body on average only needs about 500mg of sodium a day. Sodium is found mostly in processed foods as a preservative (to extend their shelf life). Even frozen and some prepackaged veggies have sodium added.

Did you know?

One bratwurst contains 900mg of sodium

A can of Chunky Soup contains 880mg of sodium.

Hot Sauce contains 124mg per tsp.

Lean Cuisine dinners contain sodium starting around 400mg

Whopper w/ cheese =1430mg sodium

KFC grilled chicken breast=730mg sodium

Subway Italian B.M.T=1260 mg sodium

!!!!!!!!!!PAY ATTENTION!!!!!!!!!!PAY ATTENTION!!!!!!!!!!PAY ATTENTION!!!!!!!!!!PAY ATTENTION!!!!!!!!!!

This is a normal bottle of Gatorade. We usually drink the whole bottle. The label says it contains 110mg of sodium per 8 ounce serving. This bottle is 32oz……..32/8=4 and 4x110mg=440mg. You are drinking 440mg of sodium. This is how consumers consume large ammounts of sodium without knowing it.

Homework:

1: Find out how much sodium is in EVERYTHING you eat and drink today. EVERYTHING.

2: Have you blood pressue checked

~It’s about what YOU see in the mirror~

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Apr 18, 2014

Sore Muscles!!!

With all this talk of exercise and eating healthy. Let’s talk about newbies’ number one complaint when exercising, getting sore. Yes its uncomfotable, and sometimes painful but it doesn’t last forever. Let’s look at what’s happening in the body and what we can do to alliviate the discomfort.

The correct term is “Delayed Onset Muscle Soreness” (DOMS). Delayed onset muscle soreness (DOMS) is understood to be caused by microfractures in the muscle cells themselves. This happens when you do some activity that your muscles aren’t used to doing or do it in a much more strenuous way than they are used to.

This is also why after you exercise some specific way a few times and allow your muscles to recover, that you won’t typically get sore again from doing that activity at a similar intensity level, so long as you continue to do it on a somewhat regular bases. The muscles quickly adapt to being able to handle new activities so as to avoid further damage in the future; this is known as the “repeated-bout effect”. When this happens, the microfractures typically won’t develop unless you change your activity in some substantial way. As a general rule, as long as the change to the exercise is under 10% of what you normally do, you won’t experience DOMS as a result of the activity.

~its about what YOU see in the mirror~

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http://www.todayifoundout.com/

Apr 10, 2014

Muscle vs. Fat-part 1

5lbs of fat & 5lbs of muscle

We talked about focusing on your overall size and not the number on the scale, this is why. Muscle weighs more than fat but it takes up less space. When you start your workout plan, and you start building muscle you may not see the number on the scale change as much as you think it should. You may become frustrated, but you body may still be changing. Also you need to understand that moving your muscles is the only thing that burns fat/stored calories. So it would stand to reason that the fastest way to lose fat is to build bigger muscles (resistance training). You won’t get big like a bodybuilder unless you lift heavy weights to get big like a bodybuilder. Quiz question 1: if Person A (more muscle) and Person B (less muscle) both walk one block at the same speed, who would burn more calories? Quiz question 2: If your workout consisted of all cardio and no resistance training (muscle building) would it take you longer or less time to reach your size goal? I’m trying to appeal to you sense of logic. If you approach your goal practically, you stand the chance of having a more positive outcome. The worst thing you can do when getting healthy is to just make up a exercises regimen, make up a diet and expect your body to respond the way you think it should. It doesn’t work like that. For instance, I see soooooo many people on cardio equipment at the gym whose bodies don’t seem to be changing much at all. Some of them push themselves the whole time, others don’t even put forth enough effort to brreathe hard. What’s missing? They’re contracting their muscles….. Why aren’t their bodies changing? It could be a host of reasons but from a training stand point, their exercise regimen is flawed. Smaller muscle equals fewer calories burned. So do resistance training to build muscle, cardio to burns calories, and do them together for a greater benefit in less time. Stay off the scale and use a measuring tape to track you body’s changes.

~its about what YOU see in the mirror~

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Mar 28, 2014

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