As of January 2011, 25.8 million children and adults in the United States—8.3% of the population—have diabetes.
18.8 million people are diagnosed.
7.0 million people are undiagnosed.
79 million people are pre-diabetic.
1.9 million new cases of diabetes were diagnosed in people aged 20 years and older in 2010.
No wonder questions about diabetes and diabetes management are so common!
Let me say this up front: I am not a doctor or registered dietician, so if you have diabetes, please discuss carb cycling and exercise—and how both fit into your individual situation—with your health care team. They might decide carb cycling is the answer for you, or that it is not, or that it could be with a few modifications. That being said, here is some general diabetes-related information I’ve found that will hopefully help you and your team create the best plan for you!
If you’d like some very basic and easy to understand information about diabetes (what it is, symptoms, an explanation of the three types, etc.), check out the Academy of Nutrition and Dietetics’ website.
Diet and Diabetes:
You’ll probably notice that a lot of these ideas apply to carb cycling in general (for diabetics and non-diabetics), with a few adjustments for Gestational Diabetes.
Here are a couple of personal observations from my own experience of working with diabetics (again, please discuss these with your health care team to see if they’re right for you):
Many of our show “peeps” have Type 2 Diabetes and have totally reversed this by following our most conservative carb cycle, The Easy Cycle.
Diabetics have insulin resistant cells, and carb cycling—alternating between high and low-carb days—can make cells insulin sensitive, which is the goal of any diabetic!
No matter what type of diabetes you have, the actual amount of food (carbs, protein, and fats) to eat at each meal depends on the number of calories you need, which is based on your age, sex, weight, activity level, and whether or not you take insulin. Work with your health care team to design the program that is best for you. To find a registered dietician in your area, go to the Academy of Nutrition and Dietetics’ website.
Exercise and Diabetes:
The guidelines for exercise and diabetes can depend on which type of diabetes you have, but here are some general tips:
I know I’ve just touched the surface of the diabetes discussion, but the most important thing to remember is that you can have diabetes and reach your health and fitness goals. It might take some time, creativity, and a lot of communication with your healthcare team, but once you find the formula that works for you, the sky’s the limit! ☺
If there is one thing I wish I had from day one of Cash’s life, it would be an Ergobaby Performance Carrier. With all of the hiking, trekking, moving, and walking the Powell Pack does, this sure would have made our life easier.
I was introduced to the Ergobaby Carrier this last summer in Colorado. A friend and I were taking our combined 5 kids (6, if you include the baby on board ☺) for a hike in the beautiful mountains of Canon City, CO, and Cash – bless his heart – was being the usual Cashy Boy…super rambunctious! I didn’t have any desire to pull him up those mountains with the risk of him running over a ledge. Nor did I feel like carrying him on my hip the whole way. I was 6 months pregnant for crying out loud!
Ergobaby to the rescue! Much to my surprise, the Ergobaby Carrier my friend lent me not only carried Cash’s 2 year old body on my back, but carried him comfortably for both of us. And until this point, Cash had NEVER been a fan of carriers!! EVER.
After doing some research of my own, I realized Ergobaby has a line specifically designed for active parents like us! I thought the one I wore was comfortable for hiking…I can only imagine how comfortable the Performance Carrier is. I can’t wait to try it out!
You can win one of these $135 amazing carriers for yourself!
Ergobaby has been kind enough to offer up a carrier from their Performance Carrier line for Baby Powell’s 12-week Baby Shower Giveaway for one of my lucky readers. Thank you, Ergobaby
Here’s what you had to do to win:
1. Comment on this post – tell me about your favorite hike, or how you plan to use the Ergobaby Performance Carrier.
2. Like, Share, and/or rePin my #BabyPowell Giveaway posts on as many social media channels as you can: Facebook , Instagram, Twitter, and/or Pinterest.
3. Follow Ergobaby on Pinterest and/or on Twitter.
Random winner was announced on Wednesday, October 23, 2013. Thanks for participating!
I don’t know of a mom out there that hasn’t worried about losing that baby pooch after pregnancy…myself included! Here I am to save the day!!! My tips, tricks and advice on how to best let those ab muscles come back together after baby, AND how to make sure we are focusing on two of the important parts to losing the pooch: patience and overall fat loss! Listen through to then end for my favorite SUPER easy exercises to do.
Want more core-burning exercises? Check these out:
Alright busy ladies, here’s how we get rockin’ abs in just 5 minutes a day! Now, I wouldn’t advise you do this workout every day at first, but throw it in the mix – first one day a week, then maybe twice a week, on up to three or four days a week to fire up that core and help build and sculpt the abs muscles.
Here’s how you do it:
Set the clock for 5 minutes.
In the first 90 seconds, do as many Twisters as you can
In the next 90 seconds, do as many Knees-to-Elbows as you can.
For the remaining 2-minute period, hold a Plank. If you need a break, drop to your knees for 5 seconds and get right back into the plank position to complete.
Record the number of Twisters and Knees-to-Elbows you were able to complete in the 90-second periods, and how many seconds you were able to hold the Plank consecutively before your break, and try to beat it the next time you complete this workout.
Not sure what some of these moves are? Help is here!
Begin lying on the ground face-up, knees bent between 45 and 90 degrees, and arms extended to the sides.
Keeping your shoulders anchored to the ground and knees together, rotate your legs over to the left side. Touch your left knee to the ground to mark a complete repetition.
Rotate your legs over to the right side and touch your right knee to the ground to mark another repetition.
Twisters – Step 1
Twisters – Step 2
Twisters – Step 3
Begin lying on the ground face-up, legs extended, and arms extended overhead.
In one motion, draw your knees toward your chest and swing your arms forward, crunching upward with your torso. Touch your elbows to your knees.
Extend legs downward and arms back overhead. Touch heels and hands to the ground.
Knees to Elbows – Step 1
Knees to Elbows – Step 2
Knees to Elbows – Step 3
Begin lying face-down, propped up on your elbows. Elbows should be aligned directly underneath your shoulders, and your legs should be fully extended with ankles extended and toes on the ground.
Squeeze your buttocks, draw your belly button in toward your spine, and raise your body 1 foot off of the ground. Hold the position as long as you can.
Now that the pic is in front of your face, maybe you wish you hadn’t asked after all!!
This is what happens to me, ladies and gentlemen, when I do not exercise while pregnant. My lymphatic system takes a major hit and water pools in the oddest way throughout my body. As many of you know, this is called edema.
Notice, although both feel are quite swollen, only one is abnormally huge! This condition prevented me from not only wearing shorts and skirts throughout my pregnancy, but also from walking comfortably at all.
This was the case for both of my first two pregnancies, before I learned that working out while pregnant was safe. I used to sit there and count down the days until delivery when I would have my feet and ankles back, as well as my feeling of normalcy.
Incase you haven’t read my Huffington Post article and are suffering or have suffered from something similar, here are a couple simple tips to avoiding this.
MOVE while pregnant (as long as your doctor clears you too). Pregnancy is not a handicap nor a disease. It is more of a reason than anything to keep our bodies healthy! Continued daily exercise will help pregnant women avoid such extreme swelling.
Drink plenty of water. Living in AZ, I try to aim for 1.5 gallons a day. This is a lot, yet, but I sweat tons here! It seems odd to follow advice to add more water to your body when you are already holding water in your limbs! But by consuming more water, your body will flush more efficiently.
Be aware of your sodium intake. As a pregnant woman, I definitely crave both sweets and salty foods. It is recommended that you slightly increase your sodium intake while pregnant to 3000mg per day (from the normal 1500mg per day), but with the salty food cravings, many pregnant women can hit that limit in just a meal and some salty snacks. Be aware of the sodium content in your store bought and restaurant foods, and aim for the 3000mg number.
Here’s to wishing you a happy, healthy, and swollen-ankle-free pregnancy!
I was searching my tried and true CrossFit blog to get inspiration for my workout today, and ran across this article they had reposted from CrossFit Oakland. Genius. I couldn’t help but repost myself to help set the record straight on a few things, including women crossfitting, how to get the beach bod we’ve always dreamed of, and the effects of good old hard work!
Image credit: Bladium Sports & Fitness Club
Women, CrossFit, and Myths
As I was pondering what to write for today’s post I noticed an article posted to FaceBook by D-Pain (aka Dana). It is titled “LIES IN THE GYM”. It shows us that one does not have to go far in the average gym (obviously not a CrossFit Gym) to find someone willing to hand out bad information. This article outlines many of the myths that women are hearing about fitness and strength training.
Let me summarize several of the myths this article touches on.
Weight training will make you huge and masculine.
Men train. Women tone.
There is a difference between toning, sculpting and firming.
Women should stick to machines and stay away from free weights.
Women shouldn’t work on their leg and butt muscles, otherwise they’ll get to big.
Weight training turns fat into muscle.
Women should only lift light weights to not get “bulky”.
To quote a famous fitness author, “Women are not a special population. They are half the population. ”
In an article written by Mark Rippetoe he points out that women DO respond to heavy physical stress (i.e. lifting heavy shit) differently than men. However, women get the best results when they train for performance (the whole premise of CrossFit and what we do), because even though there are differences between men’s and women’s response to training, there is no difference in the quality of the exercise needed to produce the stress that causes our bodies to change. The different responses men and women see in training are not the ones that the industry, media and popular culture have presented as fact. This unfortunately has had a detrimental effect on women’s training.
The answer to our questions on how to get there are right in front of us. The results, in terms of both performance and aesthetics, admired by the vast majority of women, continue to be routinely produced by advanced athletic programs. Which then amazes me how “body-sculpting sessions or low intensity machine based circuit programs were the approach sold to the public. But then again, “easier” is easier to sell. The fact is that aesthetics are best obtained from training for performance.
It becomes very simple, if you want to look like a lean athlete (the standard most active women strive to emulate) you have to train like an athlete, and the unfortunate part is that most people lack the “sand” for that. Despite this unfortunate truth (most truths seem to fall into this category), the fitness industry continues to see appearances first, as though it is independent of performance. Appearance cannot be trained for. Think about it: I know how to make your squat stronger, but how do you program Bun Blaster sets and reps for a tight ass? I may be able to double your pull-ups in a month, but I don’t know how to give your back that V-Shape everyone craves without increasing your pull-ups. Every single aspect of programming for resistance training that works at all does so because it increases some aspect of performance, and appearance is a side effect of performance.
Image credit: Bladium Sports & Fitness Club
Appearance is a side effect of performance.
Appearance can’t change unless performance does, and the performance changes are what we quantify and what we program. Your appearance when fit is almost entirely a function of your genetics, which are expressed at their best only when your training is at it’s highest level, and this level is only obtainable from a program based on an improvement in your performance in the gym. To top it off the best improvements in the gym occur when participating in a program that looks more like performance athletics (i.e. CrossFit) that one that looks like waving your arms or legs around on a machine.
More Unfortunate Truths:
Your muscles cannot get longer without some rather radical orthopedic surgery.
Muscles don’t get leaner ….. you do!
There is no such thing as “firming & toning”. There is only stronger and weaker.
The vast majority of women cannot get large, masculine muscles from weight training. If it were that easy, I would have them!
Women who do look like men have taken some rather drastic steps in that direction that have little to do with their exercise program.
Women who claim to be afraid to train hard because they “always bulk up too much” are often already pretty bulky, or “skinny fat” (thin but weak and de-conditioned) and have found another excise to continue life sitting on their butts.
Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.
You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to see reasons to avoid hard physical exertion.
Originally published on LittleMissFearless.com.Hi! I am Heidi Powell – a mom to three (almost four) beautiful kids, a wife and best friend to the sweetest man alive, and a trainer and life coach to many wonderful peeps on Extreme Weight Loss.
How would you describe your personal style?
To be quite honest, I’m not much of a fashionista! I can definitely look at something and say “Yay” or “Nay” and I must say I can dress my husband and kids pretty well. With this busy life I live, I just don’t have the time or the patience for shopping or gobs of makeup (who knew?). So when I do shop, I look for essential pieces that will last a long time. If I find a piece I like, I will buy it in every color so I can mix and match for different looks. I’d call my preferred style classic mashed with a little boho-chic. Hair is a ponytail or hat most days and makeup is little to none when I am not on camera.
How do you balance working out, eating right (especially when convenience is a necessity), family time and other commitments?
You answered the question in your question! The only way for me (or any other busy mom of almost four) to balance working out, eating right, family time and other commitments is to keep it convenient. I don’t have time most nights to cook a huge meal. I implement a method we call bulk prepping (preparing large amounts of healthy foods in advance) to keep healthy options available for meals 24/7. With exercise – Chris and I workout in our garage! We don’t need a huge gym or a ton of equipment. Our bodies are the best equipment we have! Then with family, we encourage them to join us. Not only does this keep them healthy, but also it keeps us together! Luckily, we get to call this our job too.
Why do you choose to exercise and eat healthy? Do you ever have days where you ‘just don’t feel like it’?
Nearly every single day a part of me doesn’t feel like it! Those CrossFit workouts scare the crap out of me…until “3-2-1-GO!” Once I start, I am in it…and I feel like a million bucks once it’s completed. The effects of a healthy lifestyle are what make me choose this every day of my life. I’ve never felt stronger (even pregnant), happier, or healthier than I do when choosing a fit life.
Have you ever struggled with a negative body image? How did you overcome it?
Yes! Like most women out there! Body image issues are more prevalent than many realize. Out of fear of judgment, we tend to hide our struggles…this is such a big one! I hid mine for the longest time. In fact, it wasn’t until I felt like I had control over my issues that I finally opened up about them. It’s terrifying when you are in that dark place. I wish I had had the courage to reach out for help at the time – it probably would have saved me 8 years of hard struggle.
Pregnancy helped me start along the right path, believe it or not. When I realized I was responsible for the development of another human being, I started thinking a little more selflessly and decided to make some big changes in my life. Even since then (about 9.5 years ago), it has been a road to recovery. I learn every day what works to keep me on the right path, and what doesn’t.
How do you maintain a positive outlook when faced with a challenge?
As crazy as this sounds, I think I was just blessed with this trait. My life has been full of challenges, but oddly, I’ve never viewed myself as a victim. I think growing up with a really tough dad and 3 brothers helped me keep my perspective in check. In addition, I realize there is a difference between what we can change and what we cannot.When a challenge arises, I immediately evaluate the situation to pick out these parts. I change the things I can, and accept the things I cannot.
Where does your confidence come from?
I don’t know! My husband and I were just discussing this topic this morning as we were packing up our Colorado house. He thinks it’s family pride that was instilled in me as a child. He may be right; my parents did their best to instill in us kids that confidence comes from within…not from the approval of others. But I do feel like a large part of the confidence I have comes from the hard work I’ve put in over the course of my life, and learning from the mistakes I’ve made when I didn’t work hard enough. I admit though, I have insecurities too and never feel “good enough” in every area of life. This realization keeps me working hard toward self-betterment.
What is your favorite healthy meal? Favorite splurge?
Gosh, considering I have now spent nearly three years of my life building babies (four pregnancies), my taste buds seem like they are ever-changing! Right now, my favorite healthy meal is SO simple and convenient – I’m almost embarrassed to say because it’s so simple! A chocolate protein shake made with unsweetened almond milk, combined with a banana and peanut butter (Trader Joes crunchy is to DIE for). I have to explain: 1. I am pregnant, and chocolate and bananas are heaven to me right now! 2. I am so busy…if I can find satisfaction in something so simple, that’s a win for me!
Favorite splurge: Starbucks new La Boulange pastries. I could take any of them and call them my favorite.
What is your biggest fear?
Ever since I can remember, I have felt like I “won the life lottery”. I was blessed with the best parents, the most incredible brothers, kids, husband, friends, extended family, opportunities, etc. That’s not to say I haven’t had struggles…I have had plenty. And that’s not to say my family is perfect and that I am always happy. I am human and have my down days too, and my family experiences challenges just like any other (addiction, death, divorces, bad choices, litigation, failed businesses, broken hearts, broken bones, fights between each other, etc). But none of that so far has pulled me from thinking I am the luckiest person alive. My biggest fear is losing the perspective that I have. I realize life is beautiful and life is ugly for everyone. I hope the day never comes where I start seeing my life as ugly. Life is too beautiful.
With all that you’ve experienced and accomplished in life, what brings you the most happiness?
A couple things: First and foremost, being able to experience life with my best friend. I get emotional just thinking about it. Chris came into my life at the right time, and I am thankful for every single moment we get to spend together.
Another thing that makes me happy is seeing how happy our kids are. Like any parent, I hurt when my kids hurt. I’m so happy to see that (so far) they are making choices that make them smile. Others praise them for being courteous, kind, respectful, sweet, and loving. What more can a parent ask for?
What advice would you give to readers who are struggling to believe in themselves?
You are not alone. We have all been in places where belief in ourselves is nearly non-existent. Myself included. Although I have always had a positive perspective on life, my struggles have pulled me down at times. Especially with regard to my past eating disorder, I felt hopeless and like I could never, ever be “normal” again. When I didn’t believe in myself, I relied on the belief that others had in me. Each and every day, I tried to make choices that aligned with who I wanted to be…not who I believed I was. Over time and with a lot of hard work, determination, and perseverance, I have become the woman I have always wanted to be. I am far from perfect, but it’s nice to believe that I am capable of anything.
We work a similar process with our EWL peeps. They all come to us broken and lacking belief. It is our ability to see who they are underneath the hurt, and our belief in them that helps them eventually believe in themselves. It’s pretty awesome.
Family movie night is always a highlight of the week, but as much as we love our ‘tube time, a bucket full of buttery popcorn and gobs of sweet treats leave us feeling less than our best. That’s where fitness guru Heidi Powell comes in. She’s combined our two favorite pastimes–fitness and couch surfing–into an easy, family-friendly home workout you can do together during the commercial breaks.
When you curl up with the kids for a family movie night, Heidi recommends stopping every hour for a five-minute exercise intermission. Here’s a routine the whole family can do together (do each exercise for one entire minute, then move on to the next):
Jog in place
Another helpful tip? Substitute that butter-drenched popcorn with a healthier version: Spray a tiny bit of olive oil cooking spray over air-popped popcorn and toss with a little sea salt.
For more at-home exercises, check out Heidi’s living room workout in the ElizabethStreet.com slideshow.
Most of you see Chris on camera, and know that I am his right hand man (or woman) and partner in crime behind the camera. If you didn’t know this, now you do! We are a team, Chris and I. But the team doesn’t stop with just the two of us. Nope. In fact, we have quite an amazing group of talented and caring people that we have brought into this transformation family to help make possible what you see on Extreme Weight Loss.
One of these incredible human beings, and wonderful friend of ours, is Richard Morris. You may have caught him in a few episodes in season 3, but I must brag that this man has been a part of ALL of the transformations since season 1! Richard is a healer in more than one way…these transformations wouldn’t be possible without him. Enjoy!
The Powell Pack gets therapy from Richard! Chris, don’t kill me for the underwear shot
Bang Ups and Hang Ups
by Richard Morris
I’m excited to be blogging today for the wonderful, amazing Heidi Powell! For one of the greatest gals in the world with the greatest followers in the world, here you go!
Being a corrective exercise specialist and working with all sorts of physical issues, I have come to find that with a few simple, strategic tweeks, almost anyone can work through their aches and pains and achieve their body’s true potential!
I’d like to borrow a line from the great Dr. Suess; “I’m sorry to say so but sadly, it’s true, that bang ups and hangs ups can happen to you. And when they start to happen, don’t worry. Don’t stew. Just go right along. You’ll start happening too.” -’Oh the Places You’ll Go’
I share this because so often I see people get injured, sprain an ankle, hurt the back, twist a knee, pinch a nerve, etc and STOP exercising because of it! When in actuality all that’s needed is a little course correction. Ideally we can help prevent these injuries all together by performing my simple, daily corrective exercises and stretches. Just a few minutes a day WILL help keep those pains away
So whether you are an avid fitness fan or just tying up those sneakers for the first time I have some key guidelines that IF followed will help ensure those “Bang Ups” and “Hang Ups” won’t happen to you!
Just a few minutes a day of applying these corrective exercises and stretches and “You’ll be on your way up. You’ll be seeing great sights. You’ll join the high flyers who soar to high heights!”
As we gain weight our body must course correct in order to maintain balance and take the path of least resistance. Something as simple as our “gait” or “walking patterns” begin to compensate for extra pressure on the joints. Just one extra pound of body weight equates to 4 pounds of extra pressure on the knee joints, also known as “knee-joint-pressure.” So if I gain 10 extra pounds, that’s 40 pounds of extra pressure constantly pushing down on my poor joints, therefore, subconsciously altering the way I move.
Overtime, this “Gait adjustment” takes its toll on my body and just like a chain reaction, I begin to feel all sorts of aches and pains. The good news is, we CAN correct this! See the above exercise and stretching regimen to learn more! Just sitting around resting isn’t going to make anything better!
So I encourage you to NOT take your body’s beautiful ability to move for granted. Get going on these amazing, preventative and corrective exercises today and watch your true potential really start to surface! Let’s keep that blood pumping guys! It’s time to take action!