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! ☺
I stole this way-too-yummy shake recipe off the Instagram account of my good friend (and fellow fitness junkie), Kacey Luvi. If you’re not a fan of protein shakes, I beg you to please try this one…you won’t regret it!
As Kacey said, “Fall and fitness have never tasted so good.” Mmmm…she’s right. Even better? It is the perfect Low Carb shake for those Carb Cycling.
Pumpkin Pie Protein Shake - serves 1
What you’ll need:
2 cups unsweetened vanilla almond milk
2-3 Tbsp pumpkin puree
1 scoop Vanilla flavored protein powder (she uses an Oatmeal Cookie flavor…but Vanilla is delish too)
3-4 shakes each of cloves, ginger, nutmeg, and cinnamon
2 Tbsp ground flaxseed
How you’ll make it:
1. Pour all ingredients into blender.
2. Add ice and blend to experience healthy heaven in your mouth ☺.
What’s in it:
Each serving has 236 incredibly healthy calories, 23 grams of protein, 10 grams of carbs, and 12 grams of fat.
It is true the behind every great man is a great woman. Please let me introduce you to today’s guest blogger, a good friend, amazing mommy and wife, and fellow fitness and nutrition guru, Lynn Manning.
Ps – if you don’t follow her already, you should start now! (See her links below). She is full of wisdom, tips, and tricks to get even the pickiest eaters to eat. Something all of us parents appreciate!
Sweet Potato Brownie From Fit 2 Fat 2 Fit. Copyright (c) Lynn Manning
One of my favorite things about Chris and Heidi Powell is that they teach their clients the most important lesson (in my opinion) when it comes to permanent weight-loss… It’s a lifestyle, not a diet! It’s not about fad diets, but instead healthier habits that’ll help you to lose the weight and more importantly, keep it off!
As a “foodie”, I felt nutrition would be the hardest part. My motto has always been “It’s not nutritious if it doesn’t get eaten!” I’m not a plain chicken and broccoli gal and knew I couldn’t lose weight if I had to eat tasteless food every day.
The good news is that nutritious food can taste amazing! One way my clients and I stay on track is by having healthier desserts. This is a great way to trick yourself into feeling like you are still indulging, but without sabotaging your progress.
One of my favorite recipes, that kids love too, is my Sweet Potato Brownie recipe. Hope you love it as much as we do and learn that sometimes you CAN have your cake and eat it too!
Sweet Potato Brownies Serves 9
What you’ll need:
Pinch of salt
1/4 teaspoon cinnamon
1/4 teaspoon vanilla extract
1/4 teaspoon baking powder
2 1/2 tablespoons unsweetened cocoa powder
3 tablespoons coconut flour
1/2 cup Truvia
1/4 cup coconut oil, melted
3 eggs, whisked
1 medium sweet potato
How to make it:
1. Preheat your oven to 425 degrees.
2. Use a knife or a fork to puncture the sweet potato before baking it for 25-30 minutes.
3. Once your sweet potato is cooked all the way through, peel the skin and mash it up in a bowl.
4. Turn your oven down to 350 degrees.
5. Add in the Truvia, vanilla, whisked eggs, and coconut oil. Mix together.
6. Add in the coconut flour, cocoa powder, baking powder, cinnamon and salt. Mix together.
7. Grease an 8×8 glass baking dish with coconut oil and pour in the mixture.
8. Bake for 30-35 minutes until you can poke a toothpick in the middle and have it come out clean.
9. Let it cool and enjoy.
What’s in it:
Each serving has: 102 calories, 3 g protein, 8 g fat, 113 mg sodium, and 15 g carbs.
Eating this often is new to many people, especially those that skip breakfast and suddenly realize halfway through the day, that they’ve also missed lunch. Irregular eating can derail your fitness goals.
Preparation is key to eating every three hours. While we all know the best laid plans can go awry with an emergency, you get stuck in traffic, a meeting goes longer than planned, etc., so many people ask Chris and I what happens if I accidentally skip a meal or am unable to eat my meal on time. What do you do?
Find out the answers by watching this week’s Ask Heidi Anything.
Gardening as exercise? Who knew! An activity that most do for bonding time, stress relief, and beautifying the yard actually has many more health benefits than I even knew! Thank you to Justin Rohner and his amazing iAgriscape team, we can learn about them here…and start some gardening of our own!
Cecilia in her Garden
Bending, stretching, lifting, sweating; while this may sound like a typical trip to the gym, it’s actually an all natural, age old workout that can be as close as your own back yard. According to Harvard Health Publications, gardening can burn as many calories as activities like gymnastics, swimming and even fast paced dancing. Agriculture has not only made our muscles strong, brows wet and tummies flat for thousands of years, but has also given us the very resources we needed to become the self sustaining, thriving species we are today. The best part? Our ancestors didn’t even realize they were working out.
“I’ve lost 50 pounds since we started this,” Cecilia said, as her face lit up. “50 pounds! Can you believe it?!” It was a surprising afterthought that came at the end of a two hour conversation. Cecilia Nedelko, Master Gardener, founder and owner of Cecilia’s Garden, has spent the last few years transforming her once tennis court, concrete-filled back yard into her own food producing, self sufficient refuge. Though she is grateful for the weight loss, one of Cecilia’s main focuses is the mental clarity and sense of peace she finds amidst the sweet aromas of this beautiful oasis. “Man has so lost contact with the sense of life…After I work [in the garden], I just sit down, close my eyes and I listen to the birds and hear the bees; feel the sun, the warmth. To me, it is extremely spiritual and I feel so much closer to God in the garden than I do in a building.”
Calorie counting and will-bending cravings become a thing of the past when you shift your focus from tiring food restrictions to using fresh vegetables, juicy fruits and flavorful herbs to create a sustainable diet of real food. Even in climates as tough as Arizona’s desert, Cecilia and the increasingly large gardening community are able to grow a wide variety of plants. Kale, pomegranate, scallions, sweet potatoes, even quinoa and a plethora of beans and herbs can be grown inexpensively and provide weeks’ worth of food. “There was a point where I didn’t go to the grocery store at all for seven weeks. I just grazed in my garden!”
Cecilia is also able to share food with her neighbors, friends and family, and even sells produce at a local farmers market. During the upcoming fall season, she will be expanding her now profitable small business to some restaurants in the area who are part of the growing real, local food movement.
The more time that passes from the days when home grown food was the primary system utilized for our very survival, the more we forget just how much nature provides. From affordable, low calorie/high protein fruits and vegetables, to giving us an all over full body workout and intense stress relief, gardens have the power to transform not only our bodies, but our whole lives.
Do you garden? Share your experiences, or even things you’d love to learn about gardening and growing your own foods in the comments below!
Want to connect with Justin and the iAgriscape Team? Find and follow them here:
This delicious, light, and fruity dessert is the perfect way to indulge without overdoing it. An added bonus? It’s super quick and easy – just what us busy parents need!
Here’s what you’ll need: 4 servings
¼ C slivered almonds
2 C whole strawberries, cleaned
1 C low fat ricotta cheese
2 Tbsp calorie free sugar substitute (I like baking stevia – you can use less if you prefer)
¼ tsp almond extract
Here’s how to make it:
1. In a small, dry skillet on medium-low heat, toast almonds, stirring frequently – about 2-3 minutes or until golden brown and fragrant. Transfer to a cool plate immediately. Allow to cool completely.
2. Hull and slice strawberries and evenly divide among 4 cute dessert bowls.
3. In a separate bowl, mix ricotta cheese, sugar substitute, and almond extract until smooth. Dollop evenly among sliced berry bowls.
4. Sprinkle strawberry and almond crème dessert bowls with sliced almonds. Take a picture (because you made it so pretty) and enjoy!
Here are the facts:
This recipe makes 4 servings. Each serving carries 120 calories, 6 grams of fat, 11 carbs, and 9 grams of protein. Not too shabby!!
I get more requests than you could imagine for help getting in tip-top shape! Every request starts the same way: “What exercises can I do?” Well I have news for you, it’s more about what you put in your mouth than how you move your body!
My favorite beach body tip? Eat less CRAP, eat more FOOD!
Sounds a bit harsh, but let me explain. Chris and I are all about baby steps in our transformation approach. Realize I said eat LESS crap…not eat ZERO crap. And, eat MORE food…not eat ALL food. It’s important when embarking upon any journey that we are realistic about our goals and how we go about attaining them. Let’s be SMART and just commit to eating LESS of the crap and MORE of the good food!
C – Carbonated Sugar Sodas
Are you eating C.R.A.P.?
In just a 20 ounce bottle, there are 242 calories. 3500 calories equals one pound, so by consuming just one of these bottles every day over the course of a year, you are adding TWENTY-FIVE (yes, 25) pounds to your body! NOT worth it.
R – Refined Sugar
Excess sugar is the number one contributor to the obesity epidemic. A couple startling facts: Our foods are loaded with 40 times more sugar today than that of our ancestors. We average 158 lbs of sugar a year, per person. So many products that our kids ask us for everyday are LOADED with this stuff. READ YOUR LABELS!
A – Artificial Colors
There’s been speculation that artificial colors can have a negative impact on our brain function and health. Studies have been conducted that show results FOR and AGAINST this claim, but in my mind, always better safe than sorry! Since many food colorings are actually banned in parts of Europe and labeled as “toxic”, our family steers clear whenever possible.
P – Processed Foods
These foods are typically high in added salt, sugar or preservatives. While processed foods don’t actually pull minerals out of your body, they can lead to depleted levels of some minerals simply due to an insufficient intake of them.
F – Fruits and Veggies
A salad is a great way to combine veggies, fruits and meats to enjoy more FOOD!
Loaded with vitamins, minerals, antioxidants, water, fiber, and FLAVOR…fruits and veggies are nature’s superfoods. They nourish the human body on every level! They are loaded with a lot of volume, and not a lot of calories – so a little bit goes a long way. Eat a couple handfuls of these and you’ll be full for hours!
O – Organic Lean Meats
Providing hormone and antibiotic-free protein to maintain and build our beautiful, shapely muscles, organic lean meats also provide the necessary amino acids for a healthy endocrine system. Protein also takes more energy and time to break down than any other macronutrient, burning calories as you digest it!
O – Omega 3 Fatty Acids
Known as ‘brain food’, omega 3 fatty acids are found in many sources, such as fish oil, almonds, pecans, walnuts, flaxseed, and olive oil. These oils support healthy brain function – very necessary!
D – Drink Water
Without a doubt the most under-appreciated macronutrient, water regulates the majority of the metabolic processes in the body! Proper hydration curbs cravings, increases mental clarity, gives consistent energy, supports skin complexion, and aids digestion.
When you eat more FOODS, you’ll be on your way to a leaner you! Learn more on how to Eat less CRAP and Eat more FOOD over on my Pinterest Page.
It’s hard to believe that 2012 has flown by and 2013 is on the horizon! Time to reflect on what we’ve accomplished this past year and to focus on what our family and I would like to achieve in the new year. Is your list of accomplishments shorter than you’d like it to be? Let me share a tip on how to achieve your dreams for 2013.
Did you know that only 22 percent of people that make New Year’s resolutions actually follow through on their goals. So how do you become part of that successful group? The key is in creating a SMART goal that will keep you on track. What is a SMART goal, you ask?
S – Specific: Be clear and unambiguous when setting your goal. Don’t leave room for guessing.
M – Measurable: Set a goal that allows you measurement toward your goals progress.
A – Attainable: Ask yourself, “Is this realistic and attainable?” If not, back to the drawing board.
R – Relevant: Create a goal with importance and meaning. Make sure the effort is worth it to you.
T – Time-bound: Commit to a deadline. Open-ended goals tend to go forgotten.
Here are some of my favorite tips to help you prepare to reach your SMART goal:
Get your mind set!
Your body might want to give up at times, but if you have your mind set your body will follow. Start by setting specific daily tasks that will get you to your goal. If you have set a goal to lose 30 pounds by 12/31/2013, determine what you need to do each day to reach your weight loss goal. Start from day one and follow through with your commitment. Then do it again the next day, and the next. By following through on your commitment you will begin to trust in yourself, and will keep going.
Find functional food!
At the Powell home, we shop each week for the foods we need, keeping healthy options available to us at all times. By not purchasing (and getting rid of) those foods that are going to tempt, we lessen our chances of “trigger foods” setting us into bad eating habits. Another Powell tip? Prep your food beforehand so that you always have a healthy snack or meal on hand.
Move that body!
Plan time each day for your workout, and involve your family! Go biking, hiking, or play sports together. Join others in their goals. Looking for a ready-made SMART goal? Join the Chris Powell Vemma Bod-e Challenge that starts on January 2nd. This 12-week goal will start 2013 off the right way.
By setting a SMART goal and preparing for success from the start, you can beat the odds this year by attaining your resolution!. Here’s to a happy, healthy, and SMART 2013!
So we just got back from an amazing adventure on a cruise ship. I’ve NEVER been on a cruise, and to be honest I had no idea what to expect when it comes to food! Although our family was well-equipped with our own healthy choices, I was fairly confident that we would have no problem finding (or creating) healthy options on board.
Here are a few tips I learned that not only work on a cruise but on any vacation or just eating out:
1. Order your meal with a to-go box, and box half of it right away so you’re not tempted to eat the whole thing.
2. Share the love. Split your meal with someone. Most portions are too big for just one person.
3. Be sure and order all sauces and dressings on the side. Dip your fork in the sauce or dressing then put your food on your fork. You’ll get the flavor without the extra calories.
4. When it comes to a buffet on any ship, or in a restaurant, you can fill your plate with salads, grilled vegetables, and fresh fruit.
5. Keep your order simple with foods like broiled or baked shrimp, chicken and fish (never fried or breaded).
6. Avoid the calorie-laden dressings, pizzas, cream based salads, and desert bar.
7. Bring your own refillable water bottle to guard against dehydration.
With all that said, I also know that it is ok to enjoy! It isn’t every day that I get to sail the open seas like this, and doggone it, I wanted to experience this cruise. Luckily, I knew I COULD enjoy…but I also knew there are a couple rules I would follow to make sure my nutrition/health didn’t suffer!
Here are a few tips if you’re going to cheat:
1. Keep your serving size small. After a few bites your taste buds get used to the flavor and nothing is quite like that first bite.
2. Make a good choice. There are options and some are better than others. Still try to pick the lesser of the two evils if possible.
3. Just like with a meal, share the love. Split it with someone.
4. Work it off. If you feel like you’ve overdone it there is always a good hard workout waiting for you to burn off the damage.
5. Keep your water intake up. It will be easier to control your portions if you’re well hydrated. It also helps with the cravings.
Above all ENJOY! I sure did and I can’t wait to do it again!