Building Muscles Benefits Diabetes Patients

In a recent article in ScienceDaily, research findings reinforce that you can get the same results by weight training at a lower intensity but with more repetitions than lifting strictly high intensity weights.

Photo Credit: World Health

Why is this important?

Nicholas Burd, lead author in the study, states that, "these findings have important implications from a public health standpoint because skeletal muscle mass is a large contributor to daily energy expenditure and it assists in weight management. Additionally, skeletal muscle mass, because of its overall size, is the primary site of blood sugar disposal and thus will likely play a role in reducing the risk for development of type II diabetes." A UCLA study suggests that having more muscle mass decreases one’s risk for Type 2 Diabetes and other physical limitations. It decreases one’s risk by increasing metabolism and controlling insulin.

Individuals with compromised skeletal muscle mass, like the aged, patients with cancer and even someone who has had a stroke can benefit from these findings. It's motivating knowing that you can lift lighter weights and still have similar muscle mass as those who lift heavy weights.

Recommendations 

The American Diabetes Association and the American College of Sports and Medicine recommend weight training at least twice a week, doing 12 repetitions per set of eight to 10 exercises targeting major muscle groups.

According to an article in Everyday Health, strength training protects against various problems of diabetes by:

·         Reducing your risk of heart disease

·         Helping control blood pressure

·         Increasing your levels of good cholesterol while reducing bad cholesterol levels

·         Improving bone density

·         Preventing atrophy and loss of muscle mass due to age

Resources

For more info on Exercise and Diabetes

For Exercise programs visit LiveStrong

Rethink Breast Cancer: Your Man Reminder App

If you’ve heard of the Canadian-based breast cancer charity, Rethink Breast Cancer, then you’ve heard of “Your Man Reminder.” Rethink Breast Cancer was initiated by a couple of young women who were affected by breast cancer and realized that their needs were different from those of older women with breast cancer.

As a new way to reach out to and get young women educated and aware about breast cancer, Rethink came up with the creative and fresh idea to use extremely hot men to remind women to be breast aware - all through an app on their smart phones. Essentially, you can choose a man of your preference to give you monthly breast exam reminders. When the campaign was publicized, the video got over two million views and more than seventy thousand downloads of the app.

To get your very own hot guy reminders, download the app here!

Rethink Breast Cancer. Your breasts are in your hands!

Laugh Away Your Stress!

Happy National Stress Awareness Month and National Humor Month!

This April is the 20^th year of National Stress Awareness Month, sponsored by The Health Resource Network (HRN)—a non-profit health education organization. During this month, stress experts and other health care professionals collaborate to create awareness about the dangers of stress that are rampant in today’s stressed-out world. Materials on strategies to relief stress are also shared.

Photo Credit: Dreamstime

Consequences of Stress

Stress can result from everyday challenges life that presents us with. However, when stress is managed poorly, it can lead to serious health consequences like anxiety, mood swings, loss of energy, muscle tension, fatigue, headache, high blood pressure, heart disease and more 

Not sure how to relief your stress? Laugh away your stress!

This month also marks the 36^th year that National Humor Month is being celebrated.

Photo Credit: The Laughter Workout

Purpose of National Humor Month (NHM)

National Humor Month was founded in 1976 by best-selling humorist Larry Wilde, Director of The Carmel Institute of Humor. He has written over 50 books dealing with humor. The purpose of NHM, according to The National Humor Month website, is “to heighten public awareness on how the joy and therapeutic value of laughter can improve health, boost morale, increase communication skills and enrich the quality of one's life.”

Benefits of Humor

Scientific research shows that laughter is healing and combats debilitating stress and burnout. Dr. Madan Kataria, who initiated the first laughter yoga club in India, found that laughter can help relax muscles, lower blood pressure, improve blood circulation, increase oxygen levels, and boost your immune system. He views laughter as the “master key” to good health.

Wellesse provides a few easy tips for relieving stress:

• Try deep breathing, meditation, or praying
• Laugh - read a joke or think of a funny memory
• Go for a walk or run - exercise is a great stress reliever
• Talk to someone about why you are feeling stressed
• Watch a funny old movie or home videos that makes you laugh
• Get a massage

Photo Credit: Expatriate Games

More Resources:
Wellesse for more stress relief tips
National Humor Month Website
The Laughter Workout

Try me: Carrot + Parsley Salad

Looking for a refreshing and healthy dinner idea? Read on!

Benefits of carrots

Carrots provide great antioxidant nutrients, especially beta-carotene. These antioxidants have cardiovascular benefits and fight against cancer.

Benefits of parsley
Parsley is a well-known consumed herb with numerous benefits in taste and health. Parsley has been found to help fight against colon and postrate cancer, it's rich in antioxidants, has cardiovascular benefits, and provides a ton of vitamin K.

A combination of these two power foods will not only leave you satisfied, but will do your body, your heart and your overall health a lot of good. You'll wake up feeling great after eating this for dinner!

Photo Credit: The Family Kitchen

Ingredients:
6 carrots, peeled
1 bunch parsley, minced
1 clove garlic, smashed and minced
3 tablespoons lime juice
4 tablespoons olive oil
1/2 teaspoon sea salt
1 teaspoon cumin seed, rough chopped
1 teaspoon fresh ground pepper
1/4 teaspoon red pepper flakes

Instructions:

1. Shred the carrots into a large bowl and toss with the parsley.
2. In a small bowl, whisk the olive oil into the lime juice. 
3. Whisk in all the remaining ingredients.
4. Drizzle dressing over the vegetables, and toss. 
5. Check acid and salt levels, and adjust as needed.

ENJOY!

Whole Grains = More Gain

What is a whole grain?  

Though we are bombarded by articles and advertisements dealing with its importance many of us don’t know what a whole grain is. By understanding what whole grains are, we will be able to make wiser and healthier food choices daily.

Photo Credit: Inner Scientist

The diagram breaks down the components of a grain and the nutrients that are within each part of the kernel/grain.

Some examples of whole grains include whole wheat, oatmeal, whole-grain cornmeal, brown rice, whole-grain barley, whole rye, and buckwheat and, even, spelt.

Recommended daily Servings

Every 5 years, the U.S. Department of Health and Human Services and the U.S. Department of Agriculture post Dietary guidelines for Americans. According to the guidelines presented in 2010, Americans are advised to consume at least half of all grains as whole grains and increasing intake by replacing refined grains for whole grains daily.

 

Photo Credit: Health Lob

Benefits of eating whole grain

A team of Harvard researchers is connecting the link between eating whole grains and better health.  A few of the many benefits they have found:

• Decreased Cardiovascular Disease and it’s risk factors such as heart disease and diabetes
• Decreased risk of Type 2 diabetes by 21%
• Improved digestive and overall health

Determining whole grain products

The next time you go shopping, please read the label statements and ingredients to know which product is and not whole grain. Pay attention to key words “whole” or “100% whole”

Healthy Life provides an abundance of and more detailed information regarding ways to choose whole grain products.

 Daily Dose of Whole Grains looks something like this:

·  1/2 cup cooked oatmeal

·  1/2 cup cooked 100% whole-grain pasta

·  1/2 cup cooked brown rice or whole-grain barley

·  1 regular slice of 100% whole-grain bread

·  1 cup of whole-grain ready-to-eat cereal (flakes or rounds) or 11⁄4 cup puffed

ENJOY!

For more information

Harvard School of Public Health: The Nutrition Source website

Guidance on Whole Grain Label Statements
Whole Grains Resource Guide website
Dietary Guidelines for Americans 

General information and Recipes