lifestyle-tips-nov07

LIFESTYLE

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Timely Information for Personal Success

Don’t Become One of the Millions

By Tim Lencki t’s estimated that more than 18 million people in the United States have diabetes. That’s over 6% of the population! Each year, another million people are diagnosed with this condition.

Diabetes is a metabolic disorder that affects the way our bodies use digested food for growth and energy. Most of the food we eat is broken down into a form of sugar called glucose. This is the main source of fuel for the body. Insulin must be present to get glucose to the body’s cells. When we eat, our pancreas produces the right amount of insulin.

But in people who have diabetes, the pancreas produces little or no insulin. This causes glucose to build up in the blood, before eventually leaving the body without fueling it. If left unchecked for extended periods, elevated glucose can lead to heart disease, kidney failure, blindness, and nerve dysfunction.

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The most common form is type 2 diabetes, which makes up 90% to 95% of all cases. This form is associated with older age, obesity, family history, and physical inactivity. Type 2 diabetes is strongly linked to lifestyle factors, especially diet and exercise.

Research has shown that exercise is at the forefront in the prevention, control, and treatment of diabetes.

The American Council on Exercise recommends the following guidelines for exercising with type 2 diabetes:

“Research has shown that exercise is at the forefront in prevention, control, and treatment of diabetes.”

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• Cardiovascular exercise — Aim for three to four days per week of moderate intensity exercise, such as walking or other non-weight-bearing activities like biking and water aerobics. Try to spend 20-to-60 minutes in one of these activities.

• Weight training — Follow a lower-resistance, lower-inten-

Quit Smoking Without Gaining Weight

By Tim Lencki re you one of the estimated 25 million men and 21 million women who smoke cigarettes in the U.S.?

Smoking is one of the most common preventable causes of death. About half of the people who don’t quit smoking will die of smoking-related problems.

Quitting smoking is important for your health and provides many benefits.

Quitting isn’t easy, but even quitters have to deal with shortterm effects like weight gain, irritability, and anxiety. In fact, the average smoker gains eight pounds after quitting. Why does this happen? What can be done?

Nicotine increases your metabolism. Once you quit, your

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Lifestyle Tips Insert

November 2007

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LifestyleTIPS© 2007 Impact Publications, Inc. 1439 Churchill Street, Unit 302, PO Box 322, Waupaca, WI 54981 Phone: 715-258-2448 Fax: 715-258-9048

www.foodfit.com

Healthy Recipe: Apple Cranberry Bread INGREDIENTS: • nonstick cooking spray • 1 cup dried cranberries • 1/2 cup apple cider • 1/2 cup unsalted butter, at room temperature • 1-1/2 cups sugar • 3 large eggs, room temperature • 1/ teaspoon ground cinnamon • 1/2 teaspoon ground allspice • 2 cups all-purpose flour • 2-1/2 teaspoons baking powder • 3/4 cup applesauce

NUTRITIONAL INFORMATION: • Calories per serving: 149 • Fat: 4 g.

• Protein: 2 g.

• Sodium: 191 mg.

• Carbohydrates: 25 g.

• Fiber: 0 g.

• Saturated fat: 2 g.

Fewer Calories, all the Taste ot a fan of diet soda? Try one that’s not a cola.

Diet lemon-lime drinks taste more like their full-calorie counterparts. That’s the conclusion that University of Illinois food chemists came to after analyzing 14 different soft drinks. It turns out that regular soda provides a pleasing coat of moisture in your mouth that enhances taste, while artificially sweetened varieties leave you drier.

“However, lemon-lime’s sour flavor stimulates unique taste buds that help mask the difference between diet and regular,” says study co-author Shelly Schmidt, Ph.D. Schmidt adds that the less sugar a soda contains, the less viscous it is. Cola addicts can also try the diet version with lime. v

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Source: “Men’s Health,” November 2007.

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DIRECTIONS: 1. Preheat oven to 350. Spray two 9” pans with nonstick spray, set aside.

2. Rehydrate cranberries by combining them with apple cider in a microwave-safe bowl.

Microwave them for 1 minute. Leave them in cider, set aside.

3. Place butter in mixing bowl, beat at high speed with mixer for 30 seconds. Gradually add sugar, continue to beat until mixture is pale yellow and very fluffy.

4. Turn mixer to low and add eggs one at a time. Stir in cinnamon and allspice.

5. Sift flour, baking powder, and salt. Drain cranberries, discard liquid.

6. Stir in half of flour mixture, cranberries, applesauce, then stir in rest of mixture.

7. Pour batter into prepared pans. Bake until loaves are golden brown, about 35 to 40 mins.

Serving size: 1 slice.v Diabetes

Website: www.impact-publications.com Email: info@impact-publications.com

Publisher: Jennifer Heisler Health Consultant: Tim Lencki Managing Editor: Mike Jacquart LifestyleTIPS© is published as a monthly insert included with an EAR subscription. Contents are not intended as a substitute for actual medical advice. Editorial material should be used with discretion by the reader and is not endorsed by the owner, publisher, editors, or distributers.

To order a personalized, color version of LifestyleTIPS© with the name of your EAP,

call 715-258-2448 or email us at

info@impact-publications.com.

Pricing will vary depending on the quantity ordered.

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sity program with one set of exercises for the major muscle groups. Aim for 10 to 15 repetitions at least two days a week.

• Flexibility — Stretch each of the major muscle groups to the point of tightness (not pain) at least two-to-three days per week. Hold the stretch for 15-to-30 seconds.

It’s important to take some precautionary measures when exerSmoking

cising with diabetes. Monitor your blood glucose before and after an exercise session. It’s also a good idea to exercise with a partner or wear an ID bracelet that indicates your diabetic condition. Finally, consult with your physician before starting an exercise program. v Tim Lencki is a strength and conditioning specialist, and author of “Fitness One Day at a Time.” Visit www.TheFitnessEducator.com. Editor’s note: November is American Diabetes Month and Diabetic Eye Disease Month. continued from Page 1

metabolism slows down, causing you to gain weight even if you aren’t eating more. Also, food often tastes better after you’re no longer smoking.

Don’t let potential weight gain stop you from trying to quit.

Studies show that smokers have an easier time quitting when they add exercise to their smoking cessation plan. Benefits include stress reduction, reduced depression, improved mood, reduced craving for nicotine, and improved physical conditioning and performance.

Begin by taking a 10-minute walk on a daily basis. As you walk regularly, slowly increase the time spent on this activity. For variety, Lifestyle Tips Insert

try something different such as biking, skiing, or any other activity you think you might enjoy. Once you’ve gained some confidence and have more stamina, consider buying some weight-training equipment or joining a local health club. Be sure to talk with your physician before you begin an exercise program.

When you quit smoking, it’s a good idea to add something to your life. Exercise will not only help you control weight, it’s reinforcement for your commitment to be healthy and smoke-free. v Editor’s note: November is Lung Cancer Awareness Month, and Nov. 15 is the Great American Smokeout.

November 2007