The 7 Step Diabetes Fitness Plan by Colberg-Ochs, Sheri -- Read -- Imperial Library of Trantor

Index

Cover Page Title Page Copyright Page About the Author Foreword Introduction Ignorance is not Bliss

Why should you worry about diabetes? All is not lost

The 7 Step Diabetes Fitness Plan Step 1 Get Down to Basics

Are you genetically doomed to get diabetes? You can’t blame it all on your genes Why all the concern about being unfit? The real causes ofunfitness today We’re even fatter than we think What really happens to the “couch potatoes” What does it mean to be “fit”? How important is your health to you, really? Exercise really is the best medicine Can you really prevent diabetes just by walking? But what if you already have diabetes? What walking by itself can do for your diabetes control Exercise can also prevent diabetic complications Exercise and glucose-raising “stress” hormones Which energy system your hody uses—when and why Intense exercise affects your BG control differently Is exercising in the morning different than exercising in the afternoon? Any training makes your insulin work better Add in some weights to really power up your insulin Why “diet” truly is a four-letter word If you did lose weighty you don’t have to gain it back But what about 10 or 20 years down the road? A doctor’s “prescription” to lose weight may do more harm than good Why exercise makes your body weight change more slowly Use exercise to stop gaining more weight Extra body fat unfairly gets too much of the blame Blame your muscles, liver, or beta cells instead? The many faces of insulin resistance Does your body shape make a difference? Why you should exercise to change your shape for the better Fit and fat is where it’s at Daily activity—plus a healthy diet—is the hest practice Exercising safely and effectively with diabetes

Step 2 Get Up and Get Moving

Do you need to see your doctor first? Get moving with extra steps Count your daily steps for motivation Other unstructured activities county, too Choosing planned activities: cardio, strength, toning, and flexibility Cardio workouts get your heart going Strength and toning moves keep you from losing it Flexibility work makes your joints mobile Exercising with diabetic or other health limitations

Step 3 Become Even More Fit

A physical activity pyramid is a good starting place Include warmups and cool-downs in every workout session Training tips to get the most out of your aerobic workouts Resistance exercises: How and where to do them Upper-Body Exercises Lower-Body Exercises Abdominal/Lower-Back Exercises Flexibility moves to set you free Upper-Body Stretches Lower-Body Stretches Sample workouts to put it all together Dealing with injuries or muscle soreness due to exercise

Step 4 Adopt an Optimal Eating Plan

The importance of food choices in becoming fit The food guide pyramid goes sideways What are you supposed to eat, really? Joslin’s guidelines can help lead the way The glycemic index (GI) concept Other factors affecting GI How GI affects diabetes control The effects of fat on GI values Can you really eat all the sugar you want to? The glycetnic load (GL) concept Can pasta really have a low GL? The combined importance of GI and GL Adding more fiber to your diet How much fiber do you need? Foods—better consumed as nature intended Go heavy on the phytonutrients Color your food The antioxidant punch of certain fruits and vegetables More general tips for healthier eating Reducing refined and added sugar intake Sugar alcohols are not necessarily better Try out some artificial sweeteners instead Choosing healthier fats is vital Which fats are the better ones? Avoid saturated and trans fats Lose some of the cholesterol, too Eat more and weigh less Become a grazer Always eat your breakfast. . . and lunch and dinner A cup of coffee to go—or forgo? Is healthier eating possible in a fast-food world? The real deal on lighter, healthier meals The real cost of “value” meals A Mac attack or a heart attack? An alternate—the polymeal?

Step 5 Get Emotionally Fit

Emotional concerns arising from diabetes or your weight Don’t let diabetes or your weight get you down Too much cortisol? Yo-yo dieters, beware The mind-body connection Does stress really cause gray hairs? Don’t worry—be happy Emotional fitness through physical activity Love those endorphins Try the RIB principle to relax The effect of food on your mood Food, lifestyle, and your mental ability Fight back by keeping your mind active Dieting is the origin of most unhealthy relationships with food How dysfunctional attitudes toward food take root How do you know if you have an eating disorder? Dealing with abnormal eating The importance of impulse control Moderation, not abstinence, is the key Practice makes perfect How to deal with “un-tnoderate” situations

Step 6 Make the Most of Meds and Supplements

The third cornerstone in diabetes management Oral diabetic medications Insulin use Exercise precautions when using oral diabetic medications Insulin and exercise interactions Exercise effects of changes in insulin action Do you need to worry about other medications and exercise? Are nutritional supplements right for you? Try a combination nutritional supplement The antidiabetic effect of certain vitamins and supplements Minerals with antidiabetic effects

Step 7 Stay Motivated for Your Lifetime

Take it one day at a time...for the rest of your life Lose the diets Keep reminding yourself that exercise can save your life The more you know, the easier you’ll find your way to fitness Motivational tips to keep yourself fit

Conclusion Follow the Steps to Diabetes Fitness

Nothing does it better than exercise Your diet still matters Medications can save your life Adding in a fourth cornerstone

Appendix A: The 7 Step Diabetes Fitness Plan Recap Appendix B: Target Heart Rate Training Zones for Optimal Fitness Appendix C: Glycemic Index Values and Glycemic Load of Common Foods (PER 50-GRAM SERVING) Appendix D: General Nutrition and Shopping Guide Appendix E: Related Web Sites Glossary Suggested Reading Selected References Acknowledgments Index

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