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1

Guest Blog: Exercise Can Prevent Type 2 Diabetes

Brandi by
Brandi

August 29, 2008
posted to Guest Blog.

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Monte Ladner, M.D. is board certified in anesthesiology and chronic pain management. He is a self-described “lifelong fitness freak” and enjoys talking and writing about the benefits of a healthy diet and regular exercise. To this end Dr. Ladner created the Fitness Rocks podcast in June 2006.

Fitness Rocks is a weekly audio podcast in which Dr. Ladner reviews the current medical research regarding the relationship between lifestyle habits and personal health. The podcast frequently includes interviews with the medical scientists who are doing the research work.

Monte Ladner M.D.

Monte Ladner M.D.There were many things that scared me and made permanent impressions on me during the year of my medical internship. One of these was the devastating nature of type 2 diabetes. It’s a brutal disease. Type 2 diabetes is the leading cause of blindness, as well as a major cause of kidney failure and heart disease. It increases the risk of cancer and it damages the blood flow to the legs making it a leading cause of lower extremity amputations.

In the 23 years since my internship there has been an enormous body of research work demonstrating that exercise is one of the most powerful tools we have to prevent or manage type 2 diabetes. In fact, the World Health Organization now estimates that 80 - 90% of all cases of type 2 diabetes could have been prevented by some very simple healthy lifestyle behaviors including a healthy diet, weight control, and regular exercise. Now that we know type 2 diabetes can be prevented by healthier lifestyle habits one would think that the incidence of the disease is declining – but instead it is epidemic.

Major risk factors for type 2 diabetes include being overweight, eating a poor diet, living a sedentary lifestyle, and having a family history of the disease.

People who begin to exercise significantly reduce their risk of developing type 2 diabetes even if they don’t lose weight. Exercise improves the sensitivity of muscle cells to the effects of insulin and this gets right at the heart of what type 2 diabetes is all about – a resistance to insulin. Skeletal muscle is the largest site of action of insulin in our body. A single bout of vigorous exercise improves insulin sensitivity in skeletal muscles, thereby improving the way our body maintains control of blood sugar.

A study in the Archives of Internal Medicine in 2001 found that men who exercised the most had half the risk of developing type 2 diabetes compared to men who exercised the least during a 10-year follow-up period. In the same study, men who watched the most television had nearly 3 times a higher risk of developing type 2 diabetes compared to men who watched the least television (Over 40 hours per week compared to less than 1 hour per week.)

The American Diabetes Association recommends at least 150 minutes a week of moderate-intensity aerobic exercise and 3 sessions per week of weight lifting, doing a routine that exercises all major muscle groups to prevent or improve the management of type 2 diabetes. That’s right; both aerobic exercise and weight training have a place in preventing or treating this disease. If you have not been exercising, you should consult with your personal doctor before starting, especially if you have existing medical problems like type 2 diabetes.

The American Diabetes Association website has more information on the role of lifestyle in preventing and treating type 2 diabetes.

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Guest Blog: The 80/20 Rule for Dieters

Brandi by
Brandi

August 26, 2008
posted to Guest Blog and Diet Tips.

It’s been a fun month, with the Podleski sisters filling our Blogger of the Month role. We’ve certainly learned a lot and in the spirit of Eat, Shrink & Be Merry, had a heck of a lot of fun doing it. Janet and Greta Podleski are the authors of Eat, Shrink & Be Merry, an entertaining cookbook that teaches that eating healthily doesn’t mean sacrificing flavor and enjoyable foods.

When you’re trying to lose weight or embark on a healthier lifestyle, it’s what you do consistently, over the long haul that matters most. It’s not every morsel of food you eat that’s important—honest! In fact, we WANT you to have some treats or indulgences. Think we’ve lost it? Then tune in to this week’s blog where we give you the goods on one of the most tried-and-true, sensible, and effective of all strategies to live a flab-u-lous life!

See all of Janet’s and Greta’s posts from their August stint as featured guest bloggers.
Butter is Better than Margarine

Healthy Breakfast Recipe

Mini Diets

Guest Blog Series: Look for the following badge on your favorite health sites to see if they have been a featured guest blogger on DietsInReview.com.

Diets in Review - Weight Loss and Health Blog

See other posts in the Guest Blog series. If you would like to apply to be featured as a guest blogger, please contact us.

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Guest Blog: Does Being Healthy Start from the Inside?

Brandi by
Brandi

August 23, 2008
posted to Guest Blog and Healthy Lifestyle.

Benjamin Delahaye is a writer who has documented his thirty day trial journey of weight loss using the Paul McKenna method. He writes about his daily trials and triumphs on becoming healthier from the inside out.

Dieting and I go way back. I was a child of two overweight parents who have constantly been posting lists of meal plans on the fridge, buying scales to measure their food intake, and weighing themselves every morning. I also remember standing on the school doctor’s scale and hearing my friends laugh out loud at my “figures”. So when I heard Paul McKenna say that with his method, you don’t control your quantities, the type of food you eat and you don’t weigh yourself more than twice a month, I was intrigued… I decided to try the method for 30 days and blog about the experience.paul mckenna

I was 102 kilos (224 lbs). Initially, the freedom given by the Paul McKenna method had a negative effect, and I actually started putting on weight. Even though I wasn’t supposed to go back on the scale for 2 weeks, I panicked one morning as I had difficulties getting into a pair of jeans. I had put on 3 kilos (3.5 lbs. )… in 10 days!

However, I still decided to carry on with the experiment and follow the cues given by my body. I made a conscious decision to refuse eating as a compensation mechanism (but rather only when I’m hungry), I sunk into a state of despair and even felt that I wasn’t able to cope with the most simple challenges. Suddenly, all of my anxieties did not find the comfort of  being numbed with food and it was scary. I faced adversity and questioned everything: “what is the point of loosing weight? What is the point of being healthy? What is the point of life?”

I began to wonder: do I really need to find answers to these questions? And I thought that I was sure of one thing: I want to be happy, and good health would contribute to my happiness. That was a starting point. I began to build ways to cope with life challenges. For example, when I’m bored, how could I occupy my mind ? I started to read books about chess, and play logical games. When a problem is causing me stress, how can I best solve it? If I’m having a meal with somebody and I’m struggling to communicate, how can I find common interests to converse, rather than hide by eating?

After 30 days, the verdict is that I will continue to not diet and follow the Paul McKenna principles. As far as tangible results are concerned, I weigh 99 kilos (218 lbs.) today, so the “net” result of the experience is that I lost 3 kilos in a month. I’ve seen more rapid ways to loose weight, but to me the real result of this experience is the transformation of the mind. I am progressively adopting the mindset of a healthy person. Coincidentally, I am more and more compelled towards eating more fresh, healthy food - and it happens by choice, not by rule.

Guest Blog Series: Look for the following badge on your favorite health sites to see if they have been a featured guest blogger on DietsInReview.com.

Diets in Review - Weight Loss and Health Blog

See other posts in the Guest Blog series. If you would like to apply to be featured as a guest blogger, please contact us.

2

Guest Blog: Become a Vegetarian in 90 Days or Less

Brandi by
Brandi

August 22, 2008
posted to Vegetarian and Guest Blog.

Shelah Davis is a new convert into the vegetarian world, but openly admits to being
deathly afraid of tofu. She loves to share the fun side of her journey into the “Veg” world  on her blog Royally Healthy. She also co-authors at Our Wicked Weighs ,a health blog/support group for all things weight loss and healthy.

You may think that moving toward a vegetarian lifestyle is difficult and often impossible, especially if a nice medium rare steak is a staple in your current diet. As an ex-meat lover, I am here to stand up and tell you that it can be done. Quite often, much easier than you might think.

saladI decided to cut meat from my diet when I began to learn about the chemicals and hormones that reside in meat even after it is processed. You see, I was on a quest for health because there were various cancers and diseases running rampant through my family tree. I knew that if I didn’t make necessary changes to my life, that I would soon become a statistic as well. A vegetarian lifestyle was the answer, at least for me.

To begin my process, I focused on planning. I decided in which order I would shed the flesh from my diet. First on my agenda was red meat. Then pork. Finally, poultry. Since I am a goal oriented person I felt that I needed the targets listed on my calendar…staring at me like a bulls eye. I decided to tackle giving up one thing per month. I thought that even at my worst, I could handle that goal. A goal that would get me to complete veg status in 3 short months. Who woulda thunk it?

I spent some time looking at all of my favorite dishes trying to find ways to make them without meat. What I quickly realized, was that it wasn’t as difficult of a process as I thought it would be. During the first month, I focused only on the red meat in my diet. I replaced all ground beef with ground veggie protein and tried other “meat” items that I found at my local health food store. I simply rebuilt the recipes that I already loved with foods that were healthy for me. I didn’t “give up” anything.

At first, the process was quite a challenge for me. Quite a bit of trial and error. I knew in the end that it would all be worth it. As I progressed, I began losing weight. A lot of weight. That alone helped in the motivation department in the beginning. It wasn’t long before I began to take note of how great I felt. Then those days of feeling great were enough motivation for me to continue on my journey.veggie burger

I would be lying to you if I didn’t tell you that I do still crave meat. I find that my mouth still waters when I drive through a neighborhood and smell steaks on the grill. I don’t know if that will ever stop. I do know that no matter how great those steaks smell, they sure don’t make me feel as good as enjoying a grilled portabella burger makes me feel. I love not feeling lethargic after I eat anymore. I love being able to work with a clear head and not fighting off the dreaded cold viruses each time the seasons change.

The entire process of going from a meat loving woman to a vivacious veg gal took me less than 90 days. It wasn’t difficult. It wasn’t a sacrifice. I have enjoyed the process of getting here, almost as much as I enjoy the great way I feel now that I have arrived. Every day is an adventure for me. It is an adventure in great tasting, healthy food.

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Guest Blog: Butter is Better than Margarine

Brandi by
Brandi

August 19, 2008
posted to Nutrition and Guest Blog.

For August, the Featured Guest Blogger of the Month, and in this case Bloggers, are the dynamic sisters Janet and Greta Podleski. eat shrink and be merryThese witty ladies are the funny-bones behind the new tasty and health-conscious cookbook, Eat, Shrink & Be Merry. They’ll join us right here, every Tuesday in August, to impart nutritional wisdom and a good chuckle. Learn more about Janet and Greta at Eat, Shrink & Be Merry.

Which is butter– better or margarine? Ooops! Having a little trouble with our vowel movements again. That’s- which is “better?” Despite getting a bad rap for decades, butter is making a huge comeback. In fact, nutritional scientists are really excited about this natural fat’s amazing health properties. In this week’s blog, you’ll find out what all the fuss is about, and you’ll learn a simple trick to make butter even better.

Catch the girls’ other guest video blogs at DietsInReview.com:
Healthy Breakfast Recipe

Mini Diets

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Guest Blog: Eating Healthy During and After Pregnancy Easier than You Think

Brandi by
Brandi

August 15, 2008
posted to Nutrition, Guest Blog and Healthy Lifestyle.

Susan Johnson is the guest blogger today at DietsInReview.com. She is the mastermind behind Susan’s Healthy Gourmet, a meal delivery service with a focus on nutrition and quality. Susan lives in Southern California, where she actively pursues a healthy lifestyle and has a passion for sharing that knowledge with others.

susans healthy gourmet

Many moms-to-be think, “Hey, now I’m eating for two, so nothing is off limits!” Not true! You only need about 300 more calories a day. Three meals and two snacks a day will keep both you and your little one healthy and provide you with enough energy to enjoy the next nine months. pregnant

First the basics: Stick to lean meats, fresh fruit, colorful vegetables, brown rice & wheat pastas. Choose low-fat dairy products, and keep hydrated with plenty of water. Limit your caffeine and sweetened beverages. Choose healthy fats like olive oil, nuts, avocados, seeds and peanut butter. Find a low-fat salad dressing you really like. For fish, salmon is your best bet. Avoid raw fish, and fish high in mercury, such as swordfish and solid white albacore tuna.

Here are a few tips to help you plan what you should be eating while pregnant:

Breakfast. One of our favorite recommendations for an easy breakfast or snack is a smoothie. Blend low or nonfat yogurt with fresh fruit and ice. If you are feeling nauseous, you can slowly sip this treat over time. Our favorite combinations include peanut butter and banana, and strawberry banana. Another quick tip - if you cut and freeze the fruit in chunks and put in baggies, it’s cold enough that you don’t need the ice. It’s great to add juice to your smoothie, but opt for  fresh squeezed when possible and for more anti-oomeletxidants, try pomegranate juice.

Eggs are Important. One of the best foods for you and your baby are eggs. They contain choline, which helps promote brain development and memory function early in life while adding variety to your daily menu. Keep fresh veggies on hand to make hearty omelets.

Snacking. Try these healthy recommendations:
1. Hummus with wheat pita chips and fresh veggies.
2. Feel like a kid again and make Ants on a Log – celery sticks stuffed with peanut butter and topped with raisins or dried cranberries.
3. Nibble on healthy nuts – these great treats have lots of calories, so keep your portion small.
4. Keep some healthy granola bars like Kashi on hand for a quick pick-me-up. 5. Make your own yogurt parfaits – layer your favorite flavor of low or nonfat yogurt with berries, peach slices, mango – whatever you like – and top with granola. If you want a dessert, top with a little chocolate syrup and you’ve got a healthy chocolate sundae.

Lunch. Keep lunches easy – turkey sandwiches on wheat with lettuce, tomato and a slice of provolone cheese. Add grapes or an apple and a few carrot sticks and you’ll have lots of energy and feel great.

saladsSalads. For lunch or dinner, salads are so versatile! Keep many colorful fruits and vegetables on hand and try different lettuce mixes. Top with seeds and dried blueberries, or grapes, Mandarin oranges and slivered almonds. Add grilled chicken or shrimp and serve with a vinaigrette.

Dinner. For dinner, pair lean meats or salmon with sweet potatoes or brown rice, then add your favorite steamed vegetables and beans. Enjoy wheat pasta tossed with vegetables, chicken, and marinara. Serve with a green salad. For dessert, choose a nonfat sorbet, or an apple with a wedge of cheese.

pastaPost-pregnancy
After your baby is born, it’s important for both you and your husband to stay healthy and eat well for the sake of the baby. What can you do to make it easy?

Before the baby arrives, make and freeze homemade soups, your favorite casseroles and crockpot meals in packages for two servings. Take frozen meat out the night before and thaw all day in the refrigerator. Keep grapes frozen as a treat, and buy small one-size serving packs of nuts and other snacks. Buy pre-packaged greens, already prepped fruits and vegetables, and healthy jarred sauces.

If there is a service such as Susan’s Healthy Gourmet where you live, you might consider ordering a week or two of meals to help you out. This is a special time in your life, so enjoy it!

Guest Blog Series: Look for the following badge on your favorite health sites to see if they have been a featured guest blogger on DietsInReview.com.
Diets in Review - Weight Loss and Health Blog
See other posts from our Guest Blog series. If you would like to apply to be featured as a guest blogger please contact us.

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Eat Shrink & Be Merry Easy and Healthy Breakfast Recipe

Brandi by
Brandi

August 12, 2008
posted to Guest Blog and Recipes.

This month, the Featured Guest Blogger, and in this case Bloggers, are the dynamic sisters Janet and Greta Podleski. eat shrink and be merryThese witty ladies are the funny-bones behind the new tasty and health-conscious cookbook, Eat, Shrink & Be Merry. They’ll join us right here, every Tuesday in August, to impart nutritional wisdom and a good chuckle. Learn more about Janet and Greta at Eat, Shrink & Be Merry.

The other day, while my sister Greta and I were having lunch, we were actually discussing breakfast–one of our favorite breakfasts, that is. It’s quick, easy, healthy, and best of all, deee-licious. Plus, it’ll rev your engine right from the get-go with its balanced blend of protein, fiber, good fats and good carbs. What more could you ask for? We thought we’d share this “top secret recipe” with you here today. (Okay, okay, so it’s not rocket science. But we bet you’ll love it, and if you have kids, we guarantee they’ll love it, too.)

Last week, Janet and Greta gave their recommendations for Mini Diets.

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Going to the Gym Makes Me Paranoid and Uncomfortable

Brandi by
Brandi

August 8, 2008
posted to Guest Blog.

Filling the guest blog position this week is Israel Lagares. He’s the writer behind FatManUnleashed, where he shares his personal weight loss journey, and the creator HealthRanker, a health-focused, social media news site.

fatmanunleashedYesterday somebody made a comment on my blog about how they hate weight training because it made them feel uncomfortable. Actually, “stupid” was the exact term she used. I completely know this person feels. Being really fat did not help my self confidence. I used to avoid going to the gym because lifting weights made me feel silly. I would constantly think negative thoughts. This ruined my workouts because I would not focus on the exercise. I would instead focus on the fact that I was paranoid of people looking at me. Was I lifting right? I’m a big man, am I lifting enough so I don’t look like a complete wuss? Am I lifting too much? Am I going to hurt myself?

For the past few years I have not felt completely comfortable lifting weights in the gym, but I realized weight training is very important, so I bought a set of weights that my wife and I could use in the comfort of our home. Today I’m not so self-conscious at the gym, but there are always times when I feel a little silly.

Here is a list of other things that can sometimes make me feel uncomfortable at the gym:

5. Running on the Treadmill. I can’t help but question the whole time if I’m slamming my feet too loudly on that thing? I wonder what the weight capacity is on it? What if I slip and fall in front of all these really fit people? The embarrassment would kill me.treadmill

4. I am a fat man and I happen to sweat profusely! I’ve seen folks giving me the evil eye when working on the machines, I’m sure they are saying to themselves, “I sure hope he cleans this thing off when he’s done!” That thought alone makes me not want to be there.

3. Changing the amount of weight. Down from 1,000 lbs where the previous person had the weight set to something that I can actually lift. Nothing makes me feel like a bigger weakling! I consider myself to be a strong guy, but there are some guys at the gym that are just beasts!

2. Spotter turned personal trainer. I dislike the attention I get when my spotter wants to be my personal trainer. He tries to encourage me by yelling loudly, “One More! Come On You Can Do It!” Everyone starts staring at me and then I lose focus because I think about it…ugh.

1. Sweaty all over. ALL OVER. I love going to the gym, getting in a good workout and being covered in sweat from head to toe actually makes me feel good, like I’ve really accomplished a lot. Unfortunately, having sweated so much that its soaking through the butt of my shorts makes me feel most uncomfortable. This makes me really wish I were at home instead of the public gym.

What makes you feel most uncomfortable at the gym?

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Guest Blog: Creativity Ensues with these Original Mini Diets

Brandi by
Brandi

August 5, 2008
posted to Guest Blog and Diet Tips.

eat shrink and be merryThis month, the Featured Guest Blogger, and in this case Bloggers, are the dynamic sisters Janet and Greta Podleski. These witty ladies are the funny-bones behind the new tasty and health-conscious cookbook, Eat, Shrink & Be Merry. They’ll join us right here, every Tuesday in August, to impart nutritional wisdom and a good chuckle. Learn more about Janet and Greta at Eat, Shrink & Be Merry.

Hi! We’re sisters Janet and Greta Podleski, authors of the bestselling cookbook, Eat, Shrink and Be Merry! Pleased to meet you!

We’re excited to give readers of Diets In Review some tips and tricks on how to feel better, look better and cook better. It’s our goal to make healthy eating so delicious and so darn fun, people will almost get healthy by accident! Our mission is to help Americans eat more healthfully–one stomach at a time! So let’s start right here with yours!

Even though we truly believe that dieting is only “wishful shrinking,” we love diets when we make them up ourselves. Just kidding! Actually, the following week-long “Janet and Greta Mini Diets” truly are beneficial because they can help improve your overall eating habits. Our first video blog will show you some of our favorite weekly mini diets such as the “Think Outside The Box Diet” or  the “Meatless In Seattle Diet”. We hope you like it!

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Weight Watchers Frequently Asked Questions

Brandi by
Brandi

August 4, 2008
posted to Guest Blog and Weight watchers.

You know our good friend Roni, she drops by the Diet Blog from time to time and we love it when she does.  roniShe’s been chronicling her experience with weight loss and Weight Watchers over at WeightWatchen.com for some time; but recently, packed up her things and moved to her new home at RonisWeigh.com. We asked her to look at some of the questions you often ask about Weight Watchers- and she has provided answers to 11 of those. We hope this helps on your own personal journey.

1. How many meals do you eat each day?

Surprisingly, that is a tough question.  Since losing the weight and maintaining for over 2 years my concept of meals have changed. I can say I always eat breakfast and dinner with my family, so that’s 2. But everything in the middle could be considered a “snack”. I eat something when I’m hungry, weather it be a piece of fruit, a sandwich, leftovers, handful of nuts, yogurt.  Sometimes, yes, I have a traditional “lunch” but more often then not I snack my way through the day.

weight watchers

2. How do Points affect pregnant/nursing women? How should they adjust their Points totals?

I followed Weight Watchers Flex while nursing for 8 months and it was a great plan for me to be accountable during that tough post baby time.  For moms who are exclusively nursing, 10 points should be added to their daily targets. If your baby is having formula or starting solids, then you add 2 points per nursing session up to 10 a day.

3. There are 35 Flex Points/week? Does everyone get these? 

Yup! Everyone. Even those strange CORE people! ;~P

A lot of Weight Watchers folks think they should skip them to lose faster, but they are built into the plan for a reason.  My philosophy is to use them when I’m still hungry at the end of the day or I save them up for special occasions.

4. How does exercise influence Points? 

There is a formula to add points to your daily target when you exercise. It’s based on the length and intensity of the workout. Activity Points (AP), we call them, aren’t introduced until the third week of the program, I believe.

5. Do I have to go to meetings?

You don’t have to, although I found them very helpful.  Weight Watchers has an online program as well. If you choose not to attend meetings, I would recommend weighing in at home with a friend or joining an online community like BlogToLose. The support and accountability really helps!

6. Why do Points calculations only take in the first 4 grams of Fiber?

The higher the fiber content of the food the lower the points. I believe the story is that people would manipulate the points of food by adding extra fiber through unnatural means, like sprinkling fiber supplements on cereal, just to get a lower point value.  The point isn’t to manipulate the points by unhealthy means so Weight Watchers capped them.

7. Can you expect to see weight loss with Weight Watchers in the first month?

Yes! Especially if you follow the healthy guidelines. Most people lose at least a few pounds (some of it water weight) their first week as there body is getting used to a more portion controlled healthy diet.

8. If you stick to your allotted Points each week- what is the anticipated weight loss? Does the higher or lower end of that range affect weight loss?

Great question that I eluded to earlier. The expected Weight Loss is 1-2 pounds a week.  That is the goal of the point allocation. Eating less or more points would of course affect that, but if you stay with your daily target and the 35 weekly points, 1 pound permanent weight loss is the weekly goal. As funny as it sounds, you need to eat to lose, so going below your daily target is not recommended.

9. Can or should children/teens under age 18 participate in Weight Watchers? 

I’m not sure I’d recommend any child going on a “diet”. This is, of course, only my opinion but children should be taught healthy habits and not worry so much about “dieting”.

10. I’ve reached my goal weight. How do I determine Points to maintain my weight?

The maintenance plan is tricky. Weight Watchers has you add 4 points to your daily target for a week and then evaluate your weight. If you’ve gained, then drop your new target by 2; if you’ve lost, add 4 more. Most people I’ve talk to in maintenance eat about 10 points over their weight loss target to maintain.

11. Is the weight range for Points goal weight or current weight?

Current weight and as you lose it will change. I started at 26 I think, by the time I reached goal I was at 20.

Learn more about Weight Watchers Points here at DietsInReview; and use our free Weight Watchers Points Calculator.

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