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Physical Activity for Type 2 Diabetes

Over 1 million American people have Type 2 diabetes and over 90% of that population is considered overweight. The top 3 major lifestyle risk factors associated with chronic disease, cancer and stroke are 1) tobacco use 2) lack of physical activity, and 3) poor dietary habits. Dietary habits and physical activity go hand in hand when it comes to reducing your risk of developing Type 2 diabetes. While there are many approaches to losing weight, 1/3 of Americans are on weight loss diets which claim to provide a “quick fix.”  There are over 150,000 books related to weight loss on Amazon.com; however, creating a lifestyle change is the key to long term success.  There is so much information out there between books and the internet- let’s establish some facts and focus on how physical activity impacts Type 2 diabetes and promotes weight loss.

Physical activity accounts for about 25-30% of the body’s total energy expenditure in a given day. (Physical activity includes walking around the office, climbing stairs at home, or standing up from a chair v. exercise which is regimented.) Before starting an exercise program, finding out your basal metabolism (BMR) will tell you how many calories your body is burning in a day. BMR is the energy expended to sustain basic life functions such as respiration, heart beat, nerve function and muscle tone. BMR accounts for about 50-70% of total energy expenditure. Once your BMR is calculated, we can then better understand and properly prescribe how intense your exercise program should be with consideration of your BMR.

Maintaining healthy body weight by balancing caloric intake with energy expenditure is typically the most challenging part of weight loss.  Too much exercise with too little nutrient dense foods can cause you to lose vital fluids and micronutrients.  Too little exercise with too much food can lead to weight gain.  Remember 2 things: 1) healthy weight loss is 1-2 lbs per week and 2) you must expend and extra 3,500 calories to lose 1lb.  For example, decrease your caloric intake by 500 calories a day without any exercise you will lose at 1 pound over the course of seven days. Walking 1 mile is about 100 calories expended. An extra 100 calories burned a few times each week paired with a 500 calorie deficit and you will reach your goal of 1-2 pounds a week.  The key is setting reasonable goals and starting with small changes to make big differences.

It’s important not to just focus on weight loss but overall health. Physical activity of at least 30 minutes a day can lower blood pressure, lipid levels, and blood glucose. The main focus is creating sustainable lifestyle changes. Focus less on the weight loss and more on overall improvements in fitness levels. Remember, fit people are healthier than unfit people of the same body composition. Being active much is healthier than being sedentary.

 

Adding Variation & Increasing the Fun

If you’ve ever spoken to a physiologist about an exercise routine, you know the #1 rule is to make it fun. Find a workout or activity that you enjoy doing, and you’ll never have to force yourself to do it. It may be hard to believe, but banging weights around in a gym can get boring for people from time to time. When that happens, try to change up the workout to something different and new to keep the fire alive! Find a new route on your walk/run, try a new exercise or routine to avoid that horrible “Oh great, THIS again” feeling. The term most health professionals would use for this is “The Variation Principle.”

Here are a couple of routines you can try to help vary your workouts!

Beach Day Cardio:

Now, cardio workouts may seem more challenging, but with a change of scenery and giving yourself some variation, you can get it done with a smile on! The lifeguard stands down in Long Beach are about 500 feet apart, depending on crowds. 5 stands out and 5 stands back is about a mile!

  1. Run between a set of stands, then jog between a set of stands for a great interval cardio session! Modify by alternating between jogging and walking. Up the intensity by switching between sprinting and jogging.
  2. Try moving through the soft sand for a set, and then to the packed sand for a set (tougher than it sounds).

Fun in the Sun Circuits

Looking for a great total body workout that won’t kill your beach time? These total body circuits don’t require any equipment at all, only your body!

#1

  • Plank for 20 seconds
  • Jumping Jack or Jog for 15 seconds
  • Bodyweight Squat for 12 reps
  • Pushup for 10 reps

Repeat 4 times!

#2

  • Shoulder Circles 20 fwd, 20 backward
  • Walking Lunge 8 each leg
  • Flutter Kicks for 20 seconds
  • Mountain climber 20 seconds

Repeat 4 times!

 

By Matt Rhodes

Recipe of the Week: Cauliflower Fried Rice

Ingredients:

  • 1 medium head cauliflower, stem removed
  • OR 1 package fresh or frozen pre-riced cauliflower
  • 3 teaspoons canola oil
  • 2 large eggs, lightly beaten (1 egg white, optional)
  • 3 cloves garlic, minced
  • One 1-inch piece fresh ginger, peeled and grated
  • 1 cup frozen mixed peas and carrots, thawed
  • 1/4 cup thinly sliced scallions
  • 3 tablespoons low-sodium soy sauce
  • 2 tablespoons sesame oil
  • Optional add-in for more protein: 2 cooked chicken breasts, diced
  • Hot sauce, for serving, optional

Directions:

  1. Cut the cauliflower into chunks. Working in batches, pulse the cauliflower in a food processor until course in texture, like rice. This recipe uses about 4 cups of cauliflower rice. If you have any leftover, save it for another use.

1a. If you’re using pre-riced cauliflower move to step 2.

  1. Heat a wok or large skillet over medium-high heat. Add 1 teaspoon of the canola oil. Add the eggs and quickly scramble. Transfer the eggs to a plate and set aside. Heat the remaining 2 teaspoons canola oil. Add the garlic and ginger and cook, stirring constantly, about 1 minute. Add the peas and carrots, scallions and cauliflower. Stir-fry until the vegetables are tender, about 5 minutes.
  2. As the vegetables are cooking, whisk the soy sauce and sesame oil together in a small bowl. Stir the sauce and chicken into the cauliflower mixture. Cook an additional minute or 2. Stir the cooked eggs back into the mixture. Serve with hot sauce and additional soy sauce if desired.

Nutrition Information:
Yield: 4 servings, Serving Size: 1 1/3 cup
Amount per Serving:

  • Calories: 108
  • Total Fat: 3g
  • Sodium: 868mg
  • Carbohydrates: 14g
  • Fiber: 6g
  • Protein: 9g

 

Recipe adapted from The Food Network. Original recipe can be found here!

Healthy Summer Habits to Carry into Fall

The summer months often bring out the happier, healthier side of people compared with the winter version that dreads heading outdoors and shorter days. But these healthy habits are something that should be maintained all year round. Think of fresh picked vegetables, boardwalk biking adventures, and hanging out outdoors. Try these simple tips to carry your healthy habits into the cooler months!

1.Under the hot summer sun, people are more conscious of how much water they are drinking. Hydration is important in maintaining good health and should be a priority year-round. Remember that a good rule of thumb is to drinking half your body weight in ounces of water each day.

2. Summer cookouts are perfect for eating lean and green. Keep grilling your favorite low-fat meats and seasonal vegetables throughout Fall and even the Winter. Try investing in an indoor grill pan for your stove top for when it cools off outside.

3. It’s easier to get up and go outside for a walk when there are long hours of daylight. Make a promise to yourself to stay active as you head into the rest of the summer. Keep your exercise routine going strong! If you’re heading back to school, try breaking it up by doing some exercises for 15-30 minutes a day before and/or after work.

4. During the summer days, we often eat lighter foods with more fruits and vegetables. With cooler months, it’s natural to crave heavier foods. Eating seasonal produce ensures it is fresh and at its best- which means you’ll enjoy it more. Tomato, corn and zucchini season may come to an end, but fall super foods like pumpkins, apples, and Brussels will be popping up next month!

5. Buying your produce at a farmers’ market can save you money, helps support local business, and is environmentally friendly (requiring less packaging and transportation). Plan your family’s meals around your farmers’ market finds- that fresh-picked flavor of locally grown fruits and veggies will have your family craving seconds! Many markets are open well into October, too.

6. The summer provides the perfect climate for outdoor activities like hiking, biking and swimming. With a few extra layers, you can keep jogging or biking well into the fall. The cooler air and drop in humidity will be welcomed after those muggy summer days.

 

By Louise Mills-Strasser

Recipe of the Week: Taco Stuffed Zucchinis

TOTAL TIME: 1 hour 15 minutes

INGREDIENTS:

  • 4 medium (32 ounces) zucchinis, cut in half lengthwise
  • 1/2 cup mild salsa
  • 1 lb 93% lean ground turkey
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1 tsp kosher salt, or to taste
  • 1 tsp chili powder
  • 1 tsp paprika
  • 1/2 tsp oregano
  • 1/2 small onion, minced
  • 2 tbsp bell pepper, minced
  • 4 oz can tomato sauce
  • 1/4 cup water
  • 1/2 cup reduced fat Mexican blend shredded cheese
  • 1/4 cup chopped scallions or cilantro, for topping

DIRECTIONS:

  1. Bring a large pot of salted water to boil. Preheat oven to 400°F.
  2. Place 1/4 cup of salsa in the bottom of a large baking dish.
  3. Using a small spoon or melon baller, hollow out the center of the zucchini halves, leaving 1/4-inch thick shell on each half.
  4. Chop the scooped out flesh of the zucchini in small pieces and set aside 3/4 of a cup to add to the taco filling, (squeeze excess water with a paper towel) discarding the rest or save to use in another recipe.
  5. Drop zucchini halves in boiling water and cook 1 minute. Remove from water.
  6. Brown turkey in a large skillet, breaking up while it cooks. When no longer pink add the spices and mix well.
  7. Add the onion, bell pepper, reserved zucchini, tomato sauce and water. Stir and cover, simmer on low for about 20 minutes.
  8. Using a spoon, fill the hollowed zucchini boats dividing the taco meat equally, about 1/3 cup in each, pressing firmly.
  9. Top each with 1 tablespoon of shredded cheese. Cover with foil and bake 35 minutes until cheese is melted and zucchini is cooked through.
  10. Top with scallions and serve with salsa on the side.

 

NUTRITION INFORMATION:
Yield: 4 servings, Serving Size: 2 halves
Amount per Serving:

  • Calories: 286
  • Total Fat: 12g
  • Carbohydrates: 18g
  • Sugar: 6g
  • Protein: 28g

 

Original recipe from SkinnyTaste.com can be found here!

Sun Safety for Outdoor Workouts

The summer is here and people are enjoying being outside. Whether it is soaking up the sun at the park, the beach, the pool, a backyard BBQ, or even heading out for your workout. In general, we tend to spend more time outside over the summer. The fresh air of being outside is a great change of pace from your regular gym routine.

Being outside more also means protecting yourself from the sun; one of the first things to do every morning is make you apply sun block on your face. Especially if you plan on being outside for a long period of time, apply sun block to you exposed skin. A plain white t-shirt has an SPF of about 7. SPF measures the sunscreen’s protection from UVB rays not UVA rays. UVB rays are the kind that cause sunburn and contribute to skin cancer. SPF does not measure how well a sunscreen will protect from UVA, rays, which are also damaging and dangerous. Dermatologists recommend using a SPF 15 or SPF 30 sunscreen. Higher SPF sunscreens may not provide much more protection. That being said, it is important to reapply sun block and give your skin a break from the sun every so often.

If you are planning an outdoor workout, here are a few tips to make sure you’re keeping your skin safe!

  • Make sure your hydrated before the workout even starts
  • Before leaving the house, apply sun block to allow it to soak in- it is very easy to get distracted once you step outside to the beautiful weather
  • As you sweat, you may wipe away your sweat which will also wipe off your sun block. Try using a “Sport” sunscreen to help minimize this
  • Post-workout, try to cool down by staying in the shade. Remember to reapply if you plan on staying out in the sun

Outdoor workouts are great as long as you are practicing safe sun! Remember that your skin is the largest organ you have and it is important to protect it.

 

By Corynne Duprey

Exercising in the Heat

A nice, sunny day might give you a little more motivation to do your workout outside. However, for some people being outside in the sun can be exhausting and you’ll find yourself drained by the end of the day. This can be a bad combination especially without taking proper hydration precautions. More often than not, people are suffering from some degree of dehydration yet think their daily water intake is more than adequate. Hydration is not something that comes from same day water intake; hydration is a consistency of proper fluid intake from days prior.

Simply, warmer weather and higher humidity can cause your body to sweat more. The more you sweat the more fluids your body is losing which can cause dehydration if you are not replacing them. If you’re already dehydrated before heading outside, then you may find yourself lethargic and losing energy more quickly. This can easily be prevented and should be taken quite seriously. The general guideline is that you should be drinking 8 8-ounce glasses of water each day. However, this may not be enough for some people; aim for half your body weight in ounces or .5oz-.75oz of water per pound of body weight. For example, if you weigh 150lbs you should be consuming 75oz of water per day.

Especially when you’re exercising outdoors, it is important to be properly hydrated before heading out the door. Regularly consuming the proper amount of water will help you feel better, more energized, and have successful outdoor workouts!

 

By Tyler Palmquist

What’s Wrong with Being a Weekday Warrior?

If you’ve ever taken to Google for weight loss advice, you may have come across a rule called “80/20.” Put shortly, it explains that you eat a healthy, strict diet 80 percent of the time and you can let loose the other 20 percent. Essentially eating whatever you want even if it is “unhealthy.” This is a popular approach for many because it appeals to those who work hard during the week and use that as an excuse to binge on weekends. But here’s the issue: it doesn’t work like that.

Let’s talk to about an imaginary client named John Doe. John exercises at Peak and his goals is to lose one pound per week. He’s learned from his Exercise Physiologist that he needs to be expending 3500 calories more than he consumes. He takes a Resting Metabolic Rate test and finds out that to achieve his goal, he needs to eat 1800 calories a day to help him lose that pound. John Doe works really hard during the week to hit his goal; he comes into Peak every morning for his 7AM workout. But then Friday comes around and he decides to hit happy hour after work. John goes over his calorie budget for Friday. He has a family BBQ on Saturday and does the same thing. Sunday John Doe eats okay but misses his weekly workout. This form of eating is often referred to as “binging” and is an unhealthy habit. It’s only 2 days, but Saturday and Sunday account for 28% of your week. By not monitoring his calories on the weekends, John accidentally eats too much and doesn’t lose any weight this week.

Use this graph as an example of how John’s calories look each day:

The moral of the story here is moderation! One slip up will not put you into the red, but a series of slips ups or “cheat days” might! Finding that balance is the key to your weight loss success. You can go to happy hour once in a while and enjoy the graduation BBQ, but it is important to remember not to let that one event string into a series of bad days, thus slowing your progress.

 

By Matt Rhodes