Diabetes Myths: These Ain't True

Myth: Eating too much sugar causes diabetes.

Fact: The answer is not so simple. Type 1 diabetes is caused by genetics and unknown factors that trigger the onset of the disease; Type 2 diabetes is caused by genetics and lifestyle factors.

Being overweight does increase your risk for developing Type 2 diabetes, and a diet high in calories from any source contributes to weight gain. The American Diabetes Association recommends that people should limit their intake of sugar-sweetened beverages to help prevent diabetes. Sugar-sweetened beverages include beverages like Regular Soda (Coke, Fanta, Pepsi etc.), Fruit Punch, Fruit Drinks, Energy Drinks, Sports Drinks, Sweet Tea and Other Sugary Drinks.

These will raise blood glucose and can provide several hundred calories in just one serving!

Myth: People with diabetes can never eat sweets.

Fact: You can have your cake and eat it too, just not the whole cake! People with diabetes need to control the amount of carbohydrates in their diet and sugary treats counts as carbohydrates. But these doesn’t mean that they can’t have any sweets, it just means that they should put the brakes on eating too much of them. Eating of these foods can also make it less likely you’ll want to eat healthier foods.

Myth: Diabetes is contagious

Fact: Diabetes is not contagious, which means you can't get it from another person. Scientists don't know exactly how people get Type1 diabetes, but they think it may be associated with something in the environment, like a virus. But even coming into contact with such a virus doesn't mean someone will definitely get diabetes. People with Type 1 diabetes have to inherit genes that make them more likely to get diabetes.

Myth: Insulin cures diabetes.

Fact: Diabetes is a condition that you manage with insulin, but insulin can't cure it. Insulin helps get glucose out of the blood and into the cells, where it's used for energy. This helps to keep your blood sugar levels under control, but taking insulin doesn't correct the reason why diabetes developed, nor does it make the diabetes go away.

Myth: All people with diabetes need to take insulin.

Fact: All people with Type 1 diabetes have to take insulin injections because their pancreases don't make insulin anymore. Some, but not all people with Type 2 diabetes have to take insulin — with or without other diabetes medications — to manage their blood sugar levels.

Myth: People can outgrow diabetes.

Fact: People don't grow out of their diabetes. In Type 1 diabetes, the pancreas stops making insulin and won't make it again. People with Type 1 diabetes will always need to take insulin, until scientists find a cure for diabetes. People with Type 2 diabetes may find it easier to control blood sugar levels if they make healthy changes to their lives, like eating right and exercising regularly. But people with Type 2 diabetes will probably always have the tendency to develop high blood sugar levels, so it's important to maintain those healthy lifestyle changes.

Myth: Pills for diabetes are a form of insulin

Fact: Diabetes medicines that a person takes in pill form are not insulin. Insulin is a protein that would be broken down and destroyed by the acids and digestive enzymes in the stomach and intestines if swallowed. That's why insulin has to be given as a shot. People with Type 2 diabetes sometimes take pills that help the body make more insulin or use the insulin it makes more effectively (remember, people with Type 2 diabetes still make insulin, the body just can't respond to it normally). Pills for diabetes cannot help people with Type 1 diabetes because their bodies don't make insulin.

Myth: Having to take more insulin means diabetes is getting worse.

Fact: There is no one-size-fits-all insulin dose. Insulin doses are different for each person. How fast you're aging, how much you eat, how active you are, and whether you're going through puberty, menopause or any life stages are all things that affect the amount of insulin you'll need each day and insulin doses often need to be changed over time.

Myth: People with diabetes can't exercise.

Fact: Exercise is important for all people — with or without diabetes! Exercise has many benefits. In addition to helping keep your weight under control (which is helpful for managing diabetes), exercise is good for your heart and lungs, it helps you burn off some steam, and it relieves stress. And exercise is great for blood sugar control to your diabetes health care team about exercising and managing your blood sugar.

Source: Kidshealth.org, Diabetes.org
Photo credit: Google Images

The 30 Minute Pregnancy Work Out

Warm up 15 minutes
Step outdoors and walk for 15 minutes. Stand tall with your shoulders back and down, elbows bent. Roll through your foot, from heel to toe, keeping your abs pulled in. Or, put on your favorite music and dance around your living room for 15 minutes.




Squat with overhead press
Holding 3- to 5-pound weights, stand with feet slightly wider than hip-width apart. Pull your abs in, draw your shoulders back and down, arms at your sides. Bend your knees and lower into a squat, sitting back on your hips and keeping knees behind toes
[A]. Straighten your knees to starting position and press your arms overhead.
[B]. Repeat 10–15 times.
Benefits: Improves balance, upper-body strength and stamina.

Plié with lateral raise
Holding 3- to 5-pound weights, stand with feet farther than hip-width apart, toes turned out. Place your arms in front of your hips. Bend your knees as you squeeze your buttocks and thighs
[A]. Straighten your legs as you raise your arms to shoulder height
[B]. Return to starting position. Repeat 10–15 times.
Benefits: Strengthens upper body and hips.


Opposite arm/leg reach
Get down on your hands and knees, wrists directly under your shoulders. Pull your abs in
[A]. Extend your right arm and left leg, holding for one full breath
[B]. Return to starting position, then extend your left arm and right leg. Do 5 times on each side.
Benefits: Strengthens back and abdominals.


Baby push-up
Get down on your hands and knees, wrists farther than shoulder-width apart, fingers pointing straight ahead. Pull your abs in
[A]. Bend your elbows, lowering your chest toward the floor. Keep your hips lifted.
[B]. Return to starting position and repeat 10–15 times.
Benefits: Strengthens upper body, abdominals and lower back.

Cool down for 3 minutes
Sit on the floor, placing the soles of your feet together. Holding onto your ankles, lean forward and round your spine. Hold for 30 seconds, slowly returning to the starting position. Do this 3 times.



Source: www.fitpregnancy.com

The Naked Truth about Body Fat Percentage

Body fat percentage is all the buzz at the moment. You’ve seen it spoken about in Quest and know that if you reduce it by 1% you go into the final draw, but so what? What’s the big deal? It must mean that it’s good for you to lose body fat, and yes, anyone who thinks they are "fat" wants to lose fat, but is this necessary? And what about the "skinny-malinks" – should body fat percentage even be an issue?

A whole lot of questions, I know, but I’m sure many of you have had these thoughts running through your head. This might even be the closest some of you have come to exercise. Hopefully, the following description will help to change your thoughts on physical activity…

Allow me to give you a more vivid picture of body fat percentage. If you weigh 70kg and your body fat percentage is 30%, this means that your fat makes up 21kg of your total weight. Aaaahhhhh! If you consider that body fat is similar to a block of margarine, then picture 21 one kg blocks of marge distributed throughout your body; not just under the skin but around your organs and amongst your muscles as well. Aaaaaaaaaahhhhhhhhhhhhh! Get the picture? Much easier to understand how body fat percentage can be such a problem to your health, isn’t it?

Looking at the "skinny-malinks" – if a skinny person does no exercise, he/she won’t have much muscle which means that these blocks of marge can easily take up 30% of their body mass. Don’t be fooled by appearance. This is definitely possible.

So how do we reduce the problem? Exercise and healthy eating habits are your best options. Firstly, you need to try and increase your muscle mass. Don’t worry ladies, this won’t make you "bulk up". Increasing your muscle mass helps to boost your metabolism and in turn, burn more fat. On the nutrition side of things, you need to eat a balanced, healthy diet but at the same time, you need to consider the energy equation (energy in = energy out). If the amount of energy you burn off during the day is greater than the energy you take in from food and drink, you’ll lose weight. Doing both of these things will help to reduce your body fat percentage.

Body fat percentage does play an important role in the body and it is possible to have too little body fat percentage. The problem arises when your body fat percentage is too great. The reality is that large percentages of body fat can put you at risk for heart disease and diabetes, amongst others. Quite a realisation, isn’t it? Well, there is something you can do about it.

Written by Stephanie Goedhals

How Do I Gain Weight?

The high prevalence of obesity and overweight problems in our society means much more importance is placed on losing weight rather than gaining weight. It is easy to forget about people who have the problem of being too thin.

Eating disorders, chronic diseases can result in one being underweight and it is also a concern for athletes and naturally thin people who wish to be bigger, stronger, and more muscular. Elderly people can also become underweight.

While being overweight or obese is a well-known risk factor for chronic diseases, being too thin may also increase a person's risk of dying from diseases such as heart failure and cancer. Elderly women who are underweight may become frail, which means they are more likely to suffer from osteoporosis and hip fractures. Being underweight may also increase a man's chance of erectile dysfunction.
I know you might be saying, ‘really’. Well it’s true!

What to Eat To Gain Weight

Increasing your intake of junk foods is not a good way to gain weight. Junk foods usually contain unhealthy trans fats or saturated fats. Even though you need to increase your calorie consumption to gain weight, those calories should come from foods that are good for you.

Healthy fats include omega-3 essential fatty acids sources like tuna, salmon and walnuts. Good sources of protein include lean meats, fish, poultry, nuts, seeds and legumes. Healthy carbohydrate sources include fruits, vegetables and whole grains.

It may be easier to eat five or six smaller balanced meals per day rather than eating three large meals, especially if you are not used to eating much at one sitting.

Protein powders and nutritional supplement drinks such as Complan can be added as in-between meal snacks if you still need more calories. Some protein powders are flavored and only need added water and some others can be blended with your choice of juice or milk to improve the taste.

Dietary Supplements and Weight Gain

A high-quality multivitamin and mineral supplement is a good idea to make sure you are getting all of the vitamins and minerals you need. Some people find that their muscle mass increases with protein supplements that contain certain blends of amino acids such as creatine and glutamine. Some people who are very ill may need liquid nutritional preparations that are available through their doctors.

Resistive Exercise to Gain Weight

Exercise is also important for healthy weight gain. Yes, exercise!! Resistance training exercises such as lifting weights will help to increase your muscle size.

Aerobic exercises such as running and stationary bicycling are better for fat loss and excessive aerobic training may cause you to lose more weight. Resistance training can be done at a health club, gym or at home with the proper equipment.

Remember that it can take a while to gain the weight you need, but be patient and continue to choose healthy foods until you reach your goal weight. It is achievable.

How Much Exercise Do You Need?

Experts recommend that you do 20 to 30 minutes of aerobic activity three or more times a week because of its health benefits. However, most times we do not exercise for as long as one month which in turn does no good to our bodies.

If you have been inactive for a while, you may want to start with less strenuous activities such as walking or swimming at a comfortable pace. Beginning at a slow pace will allow you to become physically fit without straining your body. Once you are in better shape, you can gradually do more strenuous activity.

Begin with Moderate-intensity Activity
Moderate-intensity activities includes some of the things you may already be doing during a day or week.

These are some examples: A short walk around the block, Playing actively with the kids, Walking up the stairs instead of taking the elevator, Taking an activity break -- get up and stretch or walk around, Parking your car a little farther away from your destination and walking the extra distance

The point is not to make physical activity an unwelcome chore, but to make the most of the opportunities you have to be active.


Aerobics Exercises
Aerobic activity involves continuous activity or exercise that is long in duration but low in intensity, allowing the body to replenish needed oxygen. Aerobic exercise activities are gentle rhythmic exercises that involve low-intensity activity in a way to improve oxygen consumption of the body.
Examples include: Stair Climbing, Working the treadmill, Stationary bicycle, Indoor rower, Stairmaster, Cycling, Nordic Walking, Kickboxing and Rope skipping.

Stretching and Strengthening Exercises
Stretching and strengthening exercises such as weight training should also be a part of your physical activity program. In addition to using calories, these exercises strengthen your muscles and bones and help prevent injury.


Photo Credits: A.D.A.M