Type 2 Diabetes and Healthy Living – Part 2 of Measuring Your Current Lifestyle

There are many ways to measure your current lifestyle. A short list would not be enough, so here is a continuation for you. Take this self-assessment to determine the state of your health. Go over your responses with your doctor to pinpoint areas where improvement are necessary…

1. Do you set caloric limits? Do you set caloric limitations on yourself? If you are trying to lose weight, it may be essential, particularly if you are new to weight loss. It is hard to know how much you are eating if you are not entirely familiar with your caloric requirements and the calories you consume.

Counting calories is not necessary for weight loss but it is beneficial.

2. Do you have an eating schedule? Similar to caloric limits, having an eating plan is not necessary per se. But if you need help getting on track, implementing a diet plan can be helpful.

Barring a few exceptions, two daily meals work for everyone. Decide on two different times to eat, and eat only then. Perhaps it will be lunch and dinner at 7, with no snacks in between. You should not need to eat anything in between.

3. What Is your attitude towards exercise? Your attitude towards exercise speaks volumes. It is even more important than the exercise you do because it dictates how much effort you put in.

Do you view exercise as a way of caring for your body and well-being? Or do you see it as work with temporary benefits? The better your opinion towards physical activity, the more you will look forward to it. Exercise should not necessarily feel like work. It should feel like investing in your health, which makes any effort required more than worth it.

4. How do you eat? Do you eat quickly, or do you take your time? Do you eat your carbohydrates first, or do you focus on proteins? What do you drink with your meals? These questions shed light to how you eat, which could be harming you in ways you are not aware.

You should eat slowly. Save your carbohydrates for last because in all likelihood they are already abundant in your diet. And needless to say, water is better than soda. But do not hesitate to make your juices.

5. What is your motivation to change? Lastly, ask yourself about your motivation. While not directly a measure of your lifestyle, it influences your behavior in more ways than you know. If your motivation to change is fueled by a drive to avoid complications brought on by chronic diseases, you are more likely to succeed than if you would simply like to lose a few pounds. A Type 2 diabetes diagnosis can often be a wake-up call to action. But motivation can also be short -lived.

If you are to succeed with your goals ensure your motivation is not temporary. Remind yourself of the benefits of a healthy lifestyle, and what you have to gain by making changes.

Source by Beverleigh H Piepers

Stress Management is an Important Part of a Healthy Lifestyle

Stress is your response to any physical, emotional or intellectual demands. Stress is a major contributing factor either directly or indirectly, to coronary artery disease, cancer, respiratory disorders, accidental injuries, cirrhosis of the liver and suicide; the six leading causes of death in the United States. Although we can’t eliminate stress, we can all do a better job in managing it. Stress management includes following a healthy diet, getting regular exercise, and making time for uninterrupted relaxation.

Symptoms Of Stress

Symptoms of stress can be either behavioral or physical. They are different for everyone, but some common signs that you’ve had too much excitement and need to slow down include:

Impatience or Edginess – Lack of Enjoyment – Sleep Problems – Exhaustion.

Common physical symptoms of stress include:

muscle tension, headaches, low back pain, insomnia and high blood pressure.

These symptoms may manifest themselves psychologically as irritability, anxiety, impaired concentration, mental confusion, poor judgment, frustration and anger. And some people who have a chronic illness may find that the symptoms of their illness flare up under an overload of stress.

Healthy Lifestyle

Stress management should be a major concern for a healthy lifestyle. Effective stress management is a lifestyle and we must learn to incorporate into our daily lives. A commitment to live a healthier lifestyle should never take a back seat, especially not to stress. Stress management is not only an urgent need in today’s fast-paced lifestyle, but an important factor in both physical and mental health. In the alternative, if stress is more the result of one’s lifestyle, eliminating the stress causing factors and/or gaining healthful insight on how to alleviate stress the right way might just be the best thing for an individual to do for themselves.

Stress Nutrition

Nutrition is one area where stress can be reduced most effectively, because we eat every day at least 3 times a day, so even the smallest of changes could bring about significant benefits. Stress can and does also result from unbalanced and inappropriate nutrition; excessive use of socially acceptable intoxicants; suppressive drugs and vaccinations; environmental toxins; negative emotions; lack of physical exercise; genetic factors; and improper body alignment. Stress nutrition is a program specifically designed to combat stress dysfunction and attempts to meet individual biochemical requirements by providing the right amount of each nutrient in proportion to every other nutrient.


For decades, fitness professionals have had various degrees of success motivating clients and making them accountable for a healthy lifestyle. There is evidence that you can reduce stress, prevent chronic diseases including depression and improve happiness through ongoing mental fitness training. A complete nutritional approach, combined with proper fitness maintenance and stress management is most important. Exercise and physical fitness act as a buffer against stress, so that stressful events have a less negative impact on psychological and physical health.

Exercises And Sports

You can help trigger the relaxation response by learning simple breathing exercises and then using them when you’re caught up in stressful situations. Other people rely on exercise and participating in their favorite sports and games to spend pent up energy. Not all stress is bad and an example would be in sports. Joining a sports team, even with your co-workers can increase the work fun level, and reduce the tension. Exercises such as golf, tennis, handball, biking, and other sports have shown to help people relax.


Stress management is the application of methods to either reduce stress or increase tolerance to stress. The tricky part of managing stress is that, when dealing with stressful events that are enjoyable « the good stress », you may not always notice how stressed you feel until you experience the more serious stress symptoms, or until you feel overwhelmed. Positive stress is desirable for your own good, and also for the good of your family and also for the society as a whole.

Source by Paul Rodgers

Healthy Living – Make Cooking at Home Part of Your Lifestyle

Most health problems today are primarily a result of indiscretion: most illnesses are self-inflicted. Not always of course, but it is predominantly the case we are at fault, and we could have done much better.

Nutrition is a big part of it. What we put into our body matters a lot more than you may think. Food is more than just fuel. However, even on that note, think about it this way. If you owned a luxury car like a Bentley or a Ferrari, would you opt for a "low-grade" fuel? You need to treat yourself as you deserve, and it is the very best. Not only should you eat well, but you need to cook a majority of the time also. Do both at once …

1. Make cooking convenient. Perhaps your reason for not preparing your meals is a lack of time or practice. The second is easily solved – cook more often! There is no better day than today for getting started: millions of recipes are at your fingertips – one search away.

A lack of time can be a barrier, and this is why you need to make cooking convenient. Cook a few times a week but make large portions to cover several meals. Or cook regularly, but make simple, healthy meals. Save the more elaborate dishes for the weekend.

If it helps, treat yourself to new kitchen tools: anything that makes cooking more practical for you.

2. Make cooking enjoyable. Cooking does not have to feel like a chore …

  • have music playing in the background or listen to a podcast.
  • try some new recipes.

Shorten your cooking time by perfecting your favorite dish – if you take 30 seconds less each time, it will add up. Anything much longer than 30 minutes on a weeknight will make many people averse to cooking. However, if you find you can prepare a meal in 20 minutes or less, you will enjoy it because you will be looking forward to eating a meal you are sure to like – well most of the time.

Do the above, and you will quickly make cooking a habit. It is a habit that pays for itself – the time you invest will earn you dividends in the form of better health. Even if you are not always preparing perfectly healthy meals, chances are you will be doing better than throwing pre-made food in the oven or microwave.

Take pride in preparing and cooking your meals. Invest more in this essential life skill. As long as you are not engaging in bad habits too often – like snacking or being completely sedentary, the difference it makes will be positive. It will help you prevent common health problems and improve your health and in turn, live a healthier life.

Source by Beverleigh H Piepers

Probiotics And Pregnancy – What You Should Know (Part 2)

Fortunately people are slowly beginning to realize the importance of friendly bacteria and are re-introducing probiotic bacteria into their diets. Good bacteria deal with all the bad stuff and keep the pathogenic strains under control. So how do you get it?

You will find all manner of formulations on the supermarket shelves. You can get powders, capsules, drinks, and yoghurts with manufacturers making all sorts of claims as to their possible benefits and potency. It's confusing.

However, replenishing your probiotic bacteria on a daily basis is essential because many different things including antibiotics, stress, pollution, chemicals, dental work, prescribed medication, contraceptive pills, and old age (to name just a few) destroy them.

If the probiotic bacteria are wiped out it provides a window of opportunity for pathogenic bacteria to flourish, and these are a major source of toxins in the body. Infact, it has been estimated 80% of toxins in the blood comes from the gut and since your blood nourishes your whole body it's not surprising many of us don't feel as well as we should.

Joint pains, heart disease, digestive, skin, behavioural and mental problems all have their roots in the gut, and many people unknowingly suffer from Candida which is a yeast overgrowth. Everyone has it to some extent but allowed to get out of control it can be very debilitating. Don't be fooled into thinking it only gives women the vaginal infection known as Thrush. That's far from the truth.

If you ever go to the doctors with any sort of symptoms you will most likely be asked two questions. The first will be "Are you stressed"? The second will be something like, "Are eating plenty of fruit and vegetables?", But that will most likely be as far as the nutritional advice will go. This is mostly because most doctors aren't trained in nutrition.

They are trained to use medication and since it is generally accepted the pharmaceutical companies run the medical industry, there is no incentive to encourage people to become healthier using food sources. Probiotics are food. We've always had them and should have them. They are necessary for us to function, maintain health and fight off illness and disease. Doctors should know.

However, not all probiotics found in the market place are equal and you cannot believe all the claims about the bacteria counts, which are done in many different ways. Bacteria grow in colonies and many companies shake these apart to do their counts, so include both dead and live bacteria.

The most important thing to know about any probiotic supplement is whether the bacteria are ALIVE. They need to be ACTIVE and have the ability to reach the gut alive and start new colonies. This is problematic for many formulations because the bacteria are killed off by stomach acid. Unless they have been stressed to combat this, some manufacturers encase them in a capsule. This protects the bacteria inside but before the body can benefit from the probiotic it has to break down the capsule. Often this takes so long it has already passed through the digestive tract and out of the body, which negates any possible benefit.

Another thing to consider is manufacturers culture bacterium in different ways. Some come from grains, fruit and vegetables, whilst others grow bacteria from other sources such as faecal matter. I know which I prefer.

Also, bacteria are very competitive and like different foods. If the type they like is not available they will battle with the other different strains to compete for what is, and this can be detrimental to the good bacteria population. It is vital the foods the probiotic bacteria like accompany them in the formulation so the only bacteria they fight are the bad guys.

Lastly, you need to have a variety of different probiotic species, which can work as a team to overpower the many different pathogens lining the gut walls. There are hundreds of different strains and sub strains, and if you only have one or two they can't do sufficient good to create an environment where other sub strains can exist and multiply.

To sum up, bad pathogenic bacteria are responsible for toxins, which lead to illness and disease. If you want to combat them you need to introduce an army of different strains of strong, live, active, probiotic bacteria complete with their own food supply so they can re-colonise and kill off the bad gut flora.

If you want a healthy pregnancy and a healthy baby top up your probiotic bacteria every day.

Source by Jean Shaw