Exercise Checklist For Diabetics

We all know exercise is healthy for us. If you have diabetes it can help control your weight and help lower your blood sugar levels. Exercise will also improve circulation in your arms and legs, which is key for diabetics.

• First and foremost check with your doctor. Ask him/her what exercise is best for you.
• Check your blood sugar levels, before and after exercise.
• To avoid hypoglycemia, exercise one to two hours after a meal.
• Check your feet for blisters.
• The right socks and shoes are important as well.
• If you have retinopathy, avoid hand ball or heavy weightlifting. Basically, any exercise that involves jarring, straining or bearing down. You want to avoid damaging the fragile blood vessels in your eyes.
• Drink, drink and drink some more.
• Warm up before and cool down after all exercise.
• Always keep snack handy in case your blood sugar levels drop too low.

How Was Your Week?

Did you stick to your goals a planned? I did for the most part...Last night we went to dinner at Red Robin. I had the Chili Chili Cheeseburger and a drink. That was my off goal mess up.

Just remember it you slip up it is not the end of the world. If you have a lot of slip ups then try a food journal. When I have to write it down I kinda stop and think "Do I really want to eat that?" If that question does pop in my head then 95% of the time I don;t have it. Yes, there are times I don't write things down, usually when I don;t have my journal with me. It doesn't happen often, but it happens.

Commercial Break

This morning I was looking at the different checking accounts that WaMu Bank has to offer. I have an account already, but a switch in banks could be possible. They offer two accounts, like most banks they have the Free Checking and then they have an interest bearing account, Platinum Checking. What I find interesting is the comparison charts they have that shows consumers the differences in the accounts. They are somewhat similar, except for a few options, the minimum to enroll and the minimum daily balance. Minimum balance for Free Checking: n/a, I guess that is equivalent to umm..zero! Here is the kicker, the daily minimum balance for the Platinum Checking.................$10,000.00 . Are you freakin kidding me, if I had that much money just sitting in an account I would be thrilled! That daily balance sounds a bit ridiculous to me, but who am I? I think Free Checking would be the choice for me!!!

Ok..back to my regular scheduled program!

Do You Snack??

If you are, are they healthy snacks? Healthy snacking is okay as long as you keep them to a couple of hundred calories each or fewer. Have a few slices of a lean meat and a piece of cheese or have some fresh fruit or veggies. If you are counting calories be sure to add those into you count. If you snack right you will find that you will eat less at meal times. Have snacks that are high in fiber, fiber makes you feel full.

My fav... blueberries, strawberries, watermelon and cantaloupe cut up and mixed together with a little lowfat vanilla yogurt on the side...yummyyy!!

What is your favorite snack?

Below are the approximate fiber content in some fruit. I say approximate because each site I looked at had different fiber content.


Fruit .....................................Fiber Content Per Serving

Figs (dried) ............................................10.5

Raspberries .............................................4.6 (1/2 cup)

Mango ......................................................4.5 (medium)

Blackberries ............................................4.4 (1/2 cup)

Apple ........................................................4.0 (medium)

Blueberries ..............................................3.8 (1/2 cup)

Strawberries ...........................................3.0 (1 cup)

So Did You Watch

Biggest Loser Couple show on New Years Day?? I did, well not completely, I actually flipped back and forth to another show. They always do the previews at the end for the following week and I heard something interesting. They had Bob and Jillian walking in together talking something about joining as one?! The announcer doing his "First in Biggest Loser History" spiel. I was half assedly listening but was really curious as to what other people thought. I am thinking Bob and Jillian are getting married!! Yes, No, maybe so?

Not sure how many of you watch the show..I usually watch it faithfully..

Sooo

How did everyones first day go?? Please do share...

Mine was good, there were a lot of snacks at work and I just hid in my office to avoid temptation! (I am such a chicken!) I have always said "It is not how much I eat that makes me gain weight, it is what I like to eat!"

As for the exercise..well what can I say... I didn't do any! I shouldn't say that, I did walk around the plant a few times at lunch. I was extremely congested, did a whole lot of sneezing and it is no better this morning. Ugh..I hate being sick.

What's my plan for today? Well, eat right and take a stroll at lunch time, drink my water and hope for the best!!

It's On!!

So now that we all have some goals in mind it is time to put then into action. I woke up this morning made coffee and drank it black as to not use up any unnecessary calories.

Why are you looking to lose weight? Do you gave an event coming up? There are many different reasons that people lose weight. It could be for over well health and well being, a trip, a sporting event or just maybe something as being able to fit into your old horse riding apparel .

For me it is to be able to wear all the clothing I have stored away..There is a lot of it!! For Frasypoo it is a half marathon and Cliff just wants to look and feel good. (Correct me if I am wrong Cliff!) Why have you decided to lose weight? Please do share!!

Last Day Of The Year

Today is the last day of 2007!!! What are your plans tonight? I hope what ever you decided to do, whether is is go out or stay in you have a fun and safe New Years celebration.

If you have decided to lose weight for the upcoming new year you have come to the right place. Here at A Day In The Zone there will be plenty of tip and advice, plus my own personal postings of how I am doing. So you can do one of a few things to find me, subscribe to my blog, link, bookmark or just remember the link http://www.adayinthezone.com/! Very simple and remember you can email me anytime at adayinthezone@gmail.com anytime and for any reason.

There are also a couple of websites that have jumped in on the weight loss bandwagon. Discover Health has the National Body Challenge which I blogged briefly about last month. Click here to read about it. Registration began on December 27th and the challenge starts on January 5, 2007.

Then there is the one put out by my favorite show..Biggest Loser! They are challenging America to lose a whoping 1 million pounds! Boy I think that we as a nation could stand to lose some weight, especially with all the disturbing reports coming in! So the Million Pound Match Up begins tomorrow as well as a couples version of the show Biggest Loser. So if you are interested in that one, click the Million Pound Match Up link and enter your email address. I am not sure if it will be free or if you will have to join the Biggest Loser Club.

So good luck and here is to a new you in 2008!

Your Job

Is your job like mine? Sitting at a desk all day and the only exercise you get is the occasional trip to the bathroom, the short walk to the shipping and receiving department to drop off paperwork or even maybe the few minutes you can find to go to the lunch room and grab yet another cup of coffee? I often wondered if I had a job that allowed me to move around more if I would actually be less lazy? Ummm..probably not!

There are a lot of jobs that can help you stay physically fit though..you could be a package deliverer, a dog walker, a bartender or heck, even work a a fitness center! I think the job that would give you the best overall body work out would be a mover. You would be using all the muscles in your body and probably would not have to go to the gym! Just check out the movers New York has or any of the movers in any city or town. Most that I have seen are pretty much fit or in decent shape.

If you don't have a job like one of those listed above, there are plenty of things you can do. You could go for a walk, work out at the gym, work out at home or go for a jog. If you have a private office at work, shut the door and do a mini work out in there. Use your imagination and have fun with it. Exercise is one of the keys to weight loss. Most of all you will feel great and energized!