How To Effectively AVOID Developing Diabetes

Diabetes is a chronic illness, which tends to be more complicated and more severe as time goes by. This is why it is very important not only to people who are prone to it but to everyone to take note of the things that can help them veer away from the condition.

Just like in any condition or illness, veering away from diabetes involves the development of healthy habits. Experts say that those people who have decided to practice healthy habits have lower risks of getting the disease even if they are prone to it. All they need to do is to make changes in their lifestyle including:

1. Diet. As the saying goes, "what you eat is what you are." If you eat healthy foods and have well balanced meals, then you are healthier than those who don’t do it. Experts advise people who are prone to diabetes that if they don’t want to develop this disease they should eat lots of fruits and vegetables especially those that are non-starchy ones like green beans, broccoli, carrots, or spinach. If you are at risk for diabetes, you should whole grain foods such as brown rice and whole-wheat pasta not processed grain products should be your main option. Also take more meals that has fish, leans meats, calorie-free drinks, and the like.

2. Weight issues. A person's weight is also a big factor for people who are prone to diabetes. Experts say that people who are overweight have greater risk for suffering from the disease because they can develop high resistance against insulin. If they don’t have enough supply of insulin because of too much weight—responsible for making cells resistant to glucose—they can eventually develop diabetes.

3. Regular exercise. Many experts believe that people who have regular set of exercise and workout have lesser possibility of developing diabetes this is because it keeps a person fit and away from being obese. People who are at risk with diabetes should take into consideration implementing amongst themselves a routine that involves regular exercise at least once a week. It doesn’t have to be a regular set that could be boring or would take so much of your time such as walk, jogging, swimming, cycling, doing household chores, or hobbies that involve lots of physical movements such as gardening.

4. Eliminate vices. Smoking and drinking alcohol are also among the factors that increase the risk of developing diabetes. This is crucial especially to those who have high risk for type 1 diabetes and type 2 diabetes because the toxins that enter the body make it harder for immune system to cope up.

Just as a side note, I know from experience what it feels like to be on the edge of developing this disease.  Luckily I saw the importance of changing my lifestyle, thus reducing my chances of becoming diabetic.  So if you or someone you know is in a similar situation, point them in the right direction and help them, or yourself.

For more information and resources, visit: The American Diabetes Association

Stress Management -- Helpful Relaxation Techniques

Stress management is an important practice that most people nowadays need to learn. With a fast paced working environment, people are constantly subjected to tremendous pressure that result to unpleasant levels of stress in their lives. You need to be able to cope quickly with the amount of stress that you have to deal with since it produces several negative effects on your body in mind.

First off, stress can cause your performance to drop because of your inability to focus on the tasks at hand. Stress can also affect your health and body. Oftentimes, stress can escalate into depression or anxiety. Relaxation is one of the best techniques used to cope with and reduce the symptoms of stress. Relaxation methods have been utilized for stress management during ancient times and they prove to be as effective today. Therefore, learning how to relax in the midst of too much stress in your everyday life will mean a world of difference.

Starting a Relaxation Practice

As with anything, starting a relaxation practice is often the biggest hurdle that people are faced with. Once you begin to notice that you seem to quickly lose energy and constantly change your mood, then maybe it's time to re-evaluate yourself because this can be all caused by stress. There are several relaxation activities that help combat stress in your life whether as simple as deep breathing, stretching or meditation, to more advanced relaxation methods such as yoga or tai chi.

To experience the full benefits of such relaxation methods, you need to take time each day to perform them. Only then would you be able to harness its relieving power so you can benefit from stress relief. It does not have to take so much of your time each day, maybe at least 10 minutes to as much as 20 minutes is enough for stress management.

For better success at developing this practice, take note of the following tips:

• Determine a given schedule for each day when you can perform these relaxation exercises. If possible, schedule once or twice a day, whichever is most convenient for you. Then, make sure you follow your schedule strictly.
• Refrain from scheduling your relaxation practices near bedtime since you're sleepiness could get in the way.
• Never opt for an exercise method that could stress you out all the more. Find a level of practice that are most comfortable and feel relaxed with.

Stress Relief Through Deep Breathing

This is one of the easiest and simplest exercise you can perform to achieve stress relief. This would allow fresh air to get into your lungs. To perform effective deep breathing, follow these methods:

• Sit straight with one hand on your chest and the other on your stomach.
• Breathe through your nose, enough to make your stomach rise. Make sure that your chest produce little movements.
• Use your mouth to exhale and push the air out with as much force as possible.
• Repeat the same process. Take note of the rise and fall of your lower abdomen.

Muscle Relaxation, Yoga and Meditation

For further stress relief, you can perform different relaxation methods that involve your muscles and mind. In muscle relaxation, your objective is to tense and relax the various muscle groups in your body. To do this, find a comfortable position and start by taking slow and deep breaths. Then, create tension on your body by squeezing them tightly while counting slowly until its time to let go. Focus on the release of the tension in a specific body part until you feel relaxed. When doing this, start from foot and eventually move upwards.

Yoga and meditation are also two other techniques used in stress management methods. These are associated with slow and steady movements, as well as gentle stretching. This practice is best for relieving tension in the body and mind, which is why it is recommended for stress relief practices.

Get A Dog (or Cat)

More and more studies are proving that having a pet can help reduce stress and provide companionship, especially if you live alone. If you aren't allergic, pets are not only good for reducing stress levels, they're fun, lovable and will make a great addition to your family/home.

So take a deep breath, smile.... and relax!  You deserve it! :-)

Shakeology -- Why EVERYONE should be drinking it

I just thought of this post five minutes ago so if it seems rushed, then....yeah.

My topic of discussion?  Using health drinks to lose weight .

Now I'm not against it, since I've used them in the past (I won't name names but you've seen many of them in the stores).  Some of these drinks on the market have too much sugar and way too many calories to be considered healthy or they don't contain enough proteins for building muscle, which is important if you want to burn calories at rest.

Here's a really interesting video clip about Shakeology -- a health drink that has no equal, in my opinion.  I've tried it and it's absolutely delicious, especially when you mix the chocolate flavor with a scoop of peanut butter -- it's a Reese's Cup in a glass AND it's healthy for you!

Okay, spoiler alert: yes this is a shameless plug (AKA a commerical), lol.  But it's also something to think about.  Even if you don't buy Shakeology, at least it will make you think twice about buying those coffehouse drinks or high calorie, so-called fruit smoothies at the mall.



If you're interested in getting some for yourself, ask me how you can get it at 25% off retail price. Cheers! :-)

Waiting for Godot (not really, but I AM waiting)

Happy Friday to you all, and happy birthday to me! Tee hee! :D

As part of my Friday Recipe Collection, here is this week's selection. Just one problem....

Can't post it.

I'm waiting for permission from a publishing company to reprint a recipe (or few) but since it's taking a while, I'll just post a link to the book if you're really interested in buying it:





It's SUPER cheap if you buy it used and there are many yummy Asian dishes from all over the region (not just China).  So if you like Asian cuisine, here's a great addition to your cookbook collection.

The recipe in question is a Malyasian Seafood Stew, on page 120.   This book was a Christmas present, so I'm putting it to good use, lol.

But, yeah.... that's what I'm having as part of my birthday dinner. Once I get permission, I'll post it for anyone that didn't want to buy the book. :-)

Intro To My Video Blog

Okay, here's my first video clip. Mind you, I never owned a webcam in my life and just managed to figure out how to use it, lol.

The sound may be loud so be sure to turn your volume down.  I'll have to work on that in the future so I apologize.



Expect another one very soon. Here's a list of what I hope to cover in this series:

Setting goals

Easy ways to change your diet & lifestyle

The best workout for weight loss

3 things I did that helped me lose weight

Staying motivated

Those are just a few. I wrote down a ton of things I want to talk about, but I want to just start with a few and get some feedback.

If there's anything you'd like me to focus on, or if you just have a question, ask me! :-)

GASP! Yet another project of mine

Yes, I know what time it is but I was just too excited to sleep.

You'll probably think this is weird but..... I'm starting a little pet project.

I'm writing an ebook.

I know! Sounds crazy, right?  I started writing last night and I keep getting ideas for it, so guess what I'm doing right now?

I just started this blog as an addition to my business, but I figure why not compile everything I've learned about weight loss into something that might inspire others?

Don't know when I'll be finished with it.  I'll figure out how I'll release it once it's finished.

As if I don't keep myself busy, already.  I'll keep you posted. ;)

Jen's Easy Chili Recipe

Well....I thought it was easy, lol. :D  It's bitter cold outside, and I thought a hearty chili would satisfy my craving for comfort food.
 
This probably makes at least 8 servings, not sure...but it was plenty for us (the leftovers were our lunch the next day).  You could probably substitute textured vegetable protein for the meat if you want to make this a vegetarian version, or just add more beans.  If you don't have kidney beans or chili beans, substitute with black beans.  It's a pretty versatile recipe so feel free to add or omit things to your taste. :)

1 lb ground lean beef or turkey (try to aim for at least 95% fat free)
2 tbsp of canola or vegetable oil
1 small onion, diced
half a large bell pepper, diced
1 med carrot, diced
1 stalk celery, diced
1 15.5 oz can of chili beans w/sauce (do not drain)
1 15.5 oz can of kidney beans, drained and rinsed
1 14.5 oz can of diced tomatoes
1 8 oz can of tomato sauce
1 packet of chili seasoning
1 cup water
1/2 tsp of cumin
1/2 tsp of cilantro
1 to 2 tbsp of corn meal
salt and pepper to taste

condiments:
low fat/fat free sour cream
shredded low fat cheese (cheddar or jack cheese is good)

salsa (any kind will do)

Crumble and brown the meat in a skillet on medium heat until cooked through, then drain fat off.  Heat oil in a large saucepan, then combine onion, pepper, carrot & celery and saute until soft.  Add cooked meat to saucepan, then combine tomatoes, sauce & both beans to the pot.  Add the seasoning, water, cumin & cilantro and stir until combined.  Add the corn meal 1 tablespoon at a time so it doesn't clump, and stir until well combined.  Cover and let simmer for 20-30 minutes on low heat.

Serve hot with warm cornbread and top it with either low fat/fat free sour cream, shredded low fat cheese or stir in some salsa if you want a little more heat.

note: I know it's not Friday, but I'm posting this now since I missed last week.

My take on weight loss pills

I was on Twitter earlier today and met a young lady who mentioned that she needed to lose weight.  Within seconds she was spammed by bots advertising the latest miracle weight loss pill.  I know how she feels, it's happened to me.  It got me thinking about all the different commercials and ads I've seen that sponsor safe and effective weight loss, and my past experiences of taking a few of them.

Let me just say, several of them just made me sick or jittery beyond belief, and I was still the same weight.  I stopped taking them and realized I just needed to "eat less and move more" (as a very funny Scottish-American comedian once advised).

I do understand the need for them.  Some people have difficulty losing weight the normal way.  Recent studies have shown that more and more people are getting overweight every year. This happens not only to adults but even to kids who have just started in school. A lot of factors cause this to happen such as genetics, overeating, the type of food taken into the body and as people age, the metabolism slows down making it harder than before to burn the food that was just consumed.

There are many ways to solve this problem. Some have decided to undergo surgery, while others have decided to change their diet and exercise more often.

Since this takes time and most people can’t wait to get rid of the extra weight, these people have decided to take the fastest way out which is through the use of weight loss drugs.


Okay, here's my little disclaimer: I personally DO NOT advocate the use of pills to help you lose weight.  I'm all for doing the old fashioned way by healthy diet and exercise.  For those of you that feel you must use them, it's entirely your decision but I would advise that you check with your physician before you start taking them.

In the 1950’s until the late 90’s, doctors prescribed drugs for weight loss. The drug works by increasing the serotonin levels in the brain that makes the brain believe that the stomach is already full and thus, increases the person’s metabolic rate.  It was only after scientists discovered that these drugs had side effects and were related to cause heart valve disease that these were taken off the shelves.  Later on, new drugs were developed and prescribed by doctors and many of which are still waiting for FDA approval.

Most people have known friends or family members who have tried using diet pills and have seen tremendous improvement. The idea that a simple drug can change everything without the need to change the diet or sacrificing anything is very tempting.  This has made consumers spend millions of dollars every year and has given drug companies a lot of money making and selling the drug.

Diet pills can be purchased either over-the-counter or prescribed by a doctor. Even with the advances in medical technology, these drugs can still cause a lot of health related problems which can be unpleasant such as diarrhea and vomiting, harmful such as tightness in the chest and urinary tract problems and fatal such as a heart attack or a stroke.  An overdose of the diet pills can cause tremors, confusion, hallucinations, shallow breathing, renal failure, heart attack and convulsions.

The side effects vary depending on the lifestyle and health of the person and can be minimized as long as one consults the doctor first before buying it.  That was not true in my case.  My doctor thought it would be safe for me to use, but we both didn't anticipate how the caffeine and other stimulants in the pills would affect me.

Should one decide to stop using the drugs, studies have shown that there are also side effects. These include noticeable mood swings, hyper-activity, and pain in the stomach, insomnia and nightmares, severe irritability, extreme fatigue, depression, nausea, vomiting and trembling.

A lot of clinical tests will show that the drugs taken to lose weight really work. But this can only work if it is done with a low calorie diet and an exercise plan.

A good diet should have food from all the food groups. This should have vitamins, minerals and fiber. A lot can come from oats, rice, potatoes and cereals. The best still come from vegetables and fruits since these have phytochemicals, enzymes and micronutrients that are essential for a healthy diet.  

A person can jog every morning, sign up and workout in a gym or purchase an exercise DVD or program that they think they'd enjoy using at home. Just like taking any medicine, one should first consult the doctor before undergoing any form of exercise.

The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and lose weight.

I don't know about you, but I don't think it's worth it.  I'd rather take it slow and feel healthy than take the quick route and end up in a hospital (or worse).

Common Exercise Excuses

Exercise and training programs can take some motivation and effort in order to make into a habit. And building such a habit out of exercising can be pretty difficult especially if you see it as just some other task that needs to be done. Looking at a fitness program this way can easily make one give up trying just before one has really started. And in the course of the situation, excuses can be made not to exercise anymore.

So some of the most common excuses?

"I hate exercise!" 
Excuse number one.

The most common excuse people make by not exercising is that they simply hate doing it. But exercise is simply not just those things that you hate to do on a regular basis. Exercise can be any fitness regimen that can range from the usual calisthenics to more enjoyable sporting activities.

There are certainly different forms of exercise and fitness programs that people would like. It helps to match up a kind of physical activity to one's own personality. For those who like the outdoors, going on a hike or biking around would be a worthwhile fitness activity. For those who like it simple, home fitness training or just simply walking on a regular basis would do just as well. 

It doesn't have to be a chore.  Make it fun!  Even popping in your favorite CD and dancing around the house counts as exercise.  Just get up and move!  Find something you'll enjoy and stick with it.

"I don't feel like exercising" or "It's boring."

Doing exercises for some time now can really leave you feeling tired and stressed just as easily. Not having the right motivation can eventually make you feel bored with your workouts and keep doing them on a regular basis. And with boredom for company, it can be really hard to keep going. And hence, no motivation to do the exercise program regularly becomes the excuse.

In order to fight off boredom, it may be good to change your exercise routine every 4 to 6 weeks. Changes can mean trying out something new or just trying to change the intensity or duration of your exercises for variation. It is also important to remind yourself of your fitness goals and try to keep track of them. Rewarding yourself for a job well done can also be very effective to prevent becoming an unmotivated and bored fitness buff, if there is such a thing.

"I can't afford a gym membership!"
Some people believe that the only way to stay fit is by going to the gym. And just because they can't afford the membership into one gives them reason enough not to exercise. This can be quite a foolish excuse not to keep fit and exercise.

Getting fit does not necessarily require that one needs to go to the gym regularly. Getting fit is not always becoming a gym member. A fitness regimen can be done just about anywhere. What can be important is by always trying to get the body to become physically active by giving it quite a regular workout. And there are many ways that this can be done. It can be as easy as just walking around the block everyday. You can also purchase exercise and training videos for guidance. Putting them in the player and doing the exercises is something that you can do at home without ever having to spend your money for a gym membership to stay fit.


So stop making excuses and just DO it.  You will thank yourself later for pushing yourself to get healthier and more fit.

Sorry about the lack of updates

I've had a few mishaps over here that have forced me to delay my usual posts.

1. Last Monday I took a nasty fall on frozen concrete steps.  I didn't break anything, just bruised my hip.  So needless to say, I had to take a break from my normal routine and that included blogging.
2. This weekend our shower door spontaneously shattered into a million pieces.  I wasn't home at the time, but I heard it was smashing (sorry about the pun, lol).

We're still in the midst of cleanup, but I think all the excitement's over.  So back to the usual stuff. :)

I'll post two recipes this week since I didn't post last week and expect some more treats.

Pay It Forward with Tony Horton

Since I'm having audio issues with my own video, I thought I'd share one I came across on the web.

You may (or may not) have heard of Tony Horton, the star fitness trainer of such popular workouts like P90X and Ten Minute Trainer.  So as a New Year's treat -- or late Christmas present, you decide -- I present to you a full workout for people who are either just starting with exercise and/or haven't been fit in a long time.  Promise....Tony will go easy on you, LOL.  Trust me, I've seen the P90X workouts and they don't call it extreme for nothing!

So get your towel & water and "Bring IT"!

Delayed video (part 2)

Hey, sorry about the delay but no video this week.  I was so excited about being able to provide video content that I exceeded my expectations.  And.....I'm such a newbie at this, lol.

I was up until 3 am last night trying to figure out why the audio was cutting out once I uploaded the video.  So instead of posting a deadline, I'll just say that it will be posted when it's working.

I'm not even sure if it's on my end, but I'll go over the manual again. It's probably something I'm forgetting to do (duh). When it's posted on YouTube, I'll just link it from here. Again, I don't want to promise when it'll be posted but probably early in the week.  I have a lot of other things in the works, too.

Delayed video posting....

I haven't posted my first video yet, due to the fact that I'm still working on some technical difficulties.  I have parts of it filmed, but I'm still working on getting the audio working.  Most likely I'll have to film it again and then I have to edit it.  If I'm lucky I'll have it posted later during the night.

Don't worry, I'll figure this out sooner or later.  Preferably sooner.

I'll post it on my YouTube channel but I'll see if I can post it here as well.  Stay tuned....

Recipes From The Net: Easy Shrimp (or any meat) Mu Shu

I've decided that Fridays will showcase different recipes I've gathered from around the internet. I'll do my best to include healthy recipes that include as much nutritional information as possible and where I got it from. I know I always like knowing how many calories I'm eating. Most times I've tried these myself, but let me know what you think of them and/or if you have any recipes you'd like to submit!


Easy Shrimp (or any meat) Mu Shu: from MedicineNet.com

Coming Soon To A Blog Near You

Hey, I know I haven't posted in a few days but I have some exciting news:

I got a webcam as an early birthday present, so by the end of the week I hope to post a clip or two!

I will begin a video series which will go over the steps I took to lose 35 pounds and call it "How To Lose 35 lbs And Get Back Into Your Skinny Jeans"

Well....maybe the title won't be that long.  I'll post other videos that I find interesting or helpful, as well as my own stuff.  So stay tuned! :-)

Birthday Ideas

It's early to be thinking of my birthday. Well, maybe not THAT early, it's on the 21st (hint, hint to you readers.... send me something! Just kidding).  Our policy in my family is that the birthday person decides what to have for dinner that night.

So, while I was watching Michigan get CRUSHED by Mississippi State in the Gator Bowl *sob*, I have a few ideas for my birthday dinner.  Thought about doing an Asian theme....pad thai and maybe some kind of seafood stew.  I received an Asian cookbook for Christmas this year so maybe I'll put it to good use!

My mouth's already watering, lol.  When I decide what I'm having, I'll post the recipes for everyone to try.

Happy New Year!

First post of the new blog in the new year. Yay!

I have a lot to do in the next couple of days. Mostly cleanup from the holidays, although the tree is staying up at least 'till Monday.  I can't be bothered with it today. :-)

It's a busy time of year and I know lots of people have the recent holidays (and the damage they've done to your wallet), but it's also important to keep your health in mind.

It's a cliche to think about starting a diet after New Year's, I know.  But it's a great resolution to make.  I myself have decided that my resolution for 2011 is to lose more weight -- as in body fat, since mine is approximately 30%.  I want to get down to 20 % body fat by May, which is no small feat but it's doable. If you have a similar goal, just know that it's not impossible. Just take small steps.  Rome wasn't built in a day.  You didn't gain the weight overnight, and you won't lose it that fast either.

My first goal this month will be to lose 5 lbs and hopefully lose an inch around my waist.  We'll see how it goes.