Diabetes and Dating

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Q. Glen, Does Diabetes Affect Your Love Life?


A.For some folks, diabetes can turn a lovely evening into a "terrible, horrible, no good, very bad...date!" When you are out for a romantic evening, diabetes always tags along as an unwelcome chaperone:

Jerry and Audrey were enjoying a meal at their favorite restaurant. He ordered a diet drink but was sure that the waiter had brought him a regular Coke, which he accidentally consumed without thinking. Jerry didn't know what to expect, but decided to cut the evening short just in case he had to nurse a high blood sugar level back to normal. Needless to say, Audrey was not pleased.

Diabetes can affect the foods you choose, the plans you make, the sweetness of your breath, the sweatiness of your palms, the way you feel after a shared game of tennis and even find its way into private physical moments.

"We were getting a bit romantic when Kevin suddenly became pale and looked dazed. I didn't know what to do at first, but quickly realized that his blood sugar might be low. I offered him some juice, which helped."

Don't let diabetes cramp your dating style. Here are some suggestions to help boost your confidence in the romance department:

Plan your activities in advance
Don't go too long without a meal or snack. This will help you keep unexpected low blood sugar symptoms from appearing. Test your blood sugar level prior to going out; if you're nervous, your blood glucose levels may misbehave. Be prepared for the unexpected, such as a delayed meal, and carry emergency snacks in your purse or pocket. If you plan to inject yourself while at a restaurant, consider bringing an insulin pen; it is discreet and easy to use.

Help keep your sweating to a minimum
Certain foods may increase your sweating level. These include spicy foods, chocolate, cheese, red wine, red sausages and soft drinks. If you anticipate a problem, steer clear of these items.

Keep your breath kissably sweet
Blood sugar levels of 250mg/dl or higher (13.9 mmol/L), are often accompanied by a fruity breath odor. Normalize your blood sugar levels and take care of your dental hygiene. Brush and floss your teeth. Have your teeth cleaned at least twice a year. Avoid mouthwashes that contain alcohol, which can irritate your gums. Dr. Steven V. Edelman, recommends an inexpensive homemade mouthwash made of half hydrogen peroxide and half water. It gets rid of odor-causing bacteria like a charm.

Limit your alcohol
Alcohol can rapidly lower blood sugar levels. To help reduce this effect, consume alcoholic beverages with food and test your glucose level frequently. Remember, everything in moderation. One to two drinks is normally a safe amount, but your personal limit may differ -- some people tolerate more, some less.

For more ways to keep diabetes from giving you terrible, horrible, no good, very bad days, explore the quizzes, advice, personal stories, discussion topics and humor in The Secrets of Living and Loving with Diabetes...Three Experts Answer Questions You've Always Wanted to Ask, by Janis Roszler, RD, CDE, LD/N, William Polonsky, PhD, CDE, and Steven V. Edelman, MD.

Glen's Bottom Line! Stay Informed! Eat Right Exercise and Listen to Your Doctor!

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !



My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health

Any questions?

Ask Glen!

Measure Progress Without the Scale

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Q. Glen, My scale is not moving ! Am I getting any progress? Disappointed!


A.Frustrated. Disappointed. Hopeless . Skeptical.

Whichever you choose, these emotions are enemies of people trying to lose weight—especially when you feel like you have done everything right. For many trying to shed pounds, the elation from that initial weight loss is brought to a screeching halt when the scale stops moving. But, instead of viewing this as a setback, look for other ways to measure your progress besides the scale. After all, good health isn’t always measured in pounds.

Losing weight usually involves a relatively simple calorie equation: burn off more calories with daily activity than you consume through food. So what happens when these numbers indicate progress, but the scale doesn’t? Before the aggravation sets in, consider why this might be the case. If you’ve been hitting the gym on a regular basis, participating in both cardiovascular and strengthening exercises, then chances are good that you have shed some fat. But the scale might not indicate this because you have also been building lean muscle. Since muscle is dense (a small volume of muscle weighs more than the same volume of fat), the scale might not reflect your hard work.

Non-Scale Signs of Progress

1. See results by taking a trip to your very own closet. Take out a pair of pants that fit snugly before you began your new, healthy habits. Are you able to ease into them, when before you had to sit (or lie) down and yank them up your legs? This is a sure sign of progress toward a leaner you! What about an old shirt? Is it now a little loose around your waist or arms? Also look for improved muscle definition when you check out your body in the mirror. There are many everyday indicators that you are firming up your body, from how your clothes fit to sitting more comfortably in a booth or small chair.
   
   
2. Aside from weight, use other numerical signs of progress. When you first start your program, take measurements of your waist, arms, neck and hips. Even if you are not losing pounds, you very well may be losing inches all over your body as your figure slims down and tones up with muscles. Measuring your body is more reliable than the scale alone. Other numerical indicators include a reduction of blood pressure or cholesterol, heart rate, and body fat percentage.
   
   
3. Monitor how a healthy diet and regular exercise affects your energy levels. Not only will you be able to work out for longer intervals of time, but everyday chores will also become easier. Whether cutting the grass or simply walking up the stairs, these behaviors will come effortlessly. Think of all the daily activities you could use more energy for—grocery shopping, house cleaning, playing with your kids, and more. Pretty soon you’ll be training for your first 5K!
   
   
4. Lastly, be conscious of how you feel emotionally. You’ve been working hard to reach your goals. Hopefully, the hard work will come with a boost in self-esteem, confidence, and happiness. Are you beginning to feel more comfortable in your own body? Work to build a positive vocabulary to stay motivated.

Just because the scale has stopped moving doesn’t mean that you’ve hit a plateau in reaching your goals. Don’t give up out of frustration—all healthy behaviors are well worth the effort. Whether it’s better sleep at night or more energy throughout the day, start listening to the signs your body gives you that all of your hard work is paying off!
Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life." Yours in good health

Any questions?

Ask Glen!

Just Breath

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Q. Glen, I get a little dizzy during exercise what should I do?

A. Just Breath. Breathing usually does not require much thought, but during exercise learning to breathe properly is important. Breathing correctly during a strenuous workout can help prevent dizziness, improve athletic performance and increase the amount of calories burned. Exhale when your muscles contract and inhale when you return to starting position. It may take some practice to get used to, but it will become easier.

Glen's Bottom Line: Just Breath!

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any questions?

Ask Glen!

Think You're Too Heavy to Exercise? - Part 3

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Q. Glen, I am very very over weight! Am I too heavy to Exercise?



A. In the first article of this three-part series, I promised that if you can master the challenge of exercising regularly and overcome the difficulties you may encounter, then you would achieve something far more than the ability to burn additional calories—you’ll develop a set of self-management skills and the confidence you need to handle almost anything life might throw at you. That’s a pretty tall order. So now let’s talk about how to make that happen.

Let's start with a simple question: How do you feel right now about your prospects for becoming a consistent exerciser, and using fitness as a springboard to lose weight and get healthier?

If most of the time you feel "pretty good or better" about this question; or (best of all) if you’ve actually made some real progress with exercising and losing weight and don’t see any dark clouds looming on ther horizon, then you probably don’t need the rest of this article. Go do something more fun—like exercise!

If you’re still here (and I’m betting most of you are), then you are exactly where you ought to be. Nothing in the first two articles was very likely to change your life. I’m not going to say anything like that here either. I can’t. The best anyone else can do for you is say something or behave in a way that triggers what is already lurking inside you—a realization that you really do want to change this important aspect of your life, or the belief that you might actually be able to pull it off.

Here’s what I think is the situation for many of us who struggle with significant or morbid obesity: When what you are trying to do is very hard (this is), when you have a long way to go (you do), and when you have to overcome a history of contrary habits and attitudes (we all do), the unavoidable reality is that you are going to run into some rough patches along the way. Without some real and personal experience with this, only a hopelessly-cockeyed optimist would be feeling good about her prospects at this stage of the game.

And when I say “rough patches,” I’m not talking about the daily ups and downs and minor frustrations we all go through as part of our daily weight loss soap opera. I’m talking about those really deep doubts, worries, fears, and outbreaks of real despair and confusion that grab you once in a while and shake you all the way down to your toes—the kind that make you realize that there may have been some good reasons why you turned to food to help you manage your life in the first place; the kind that make you wonder whether you really want to upset this applecart right now. As they say, sometimes denial and repression are your friends.

Of course, everyone has their own demons to contend with, and no one gets by without troubles in this area. But chances are very high that—if you have a history of disordered relationships with food, other substances, and/or your own body—you may have more than your fair share of demons, and some of them may be particularly hard to get along with. The process of changing your lifestyle will rattle the cages of all your personal demons from time to time, and you will need to be able to cope with that when it happens.

But this isn’t necessarily bad news. In fact, it can be very good news. I know without doubt that there is a very direct, causal relationship between the depths of pain, sorrow, shame and fear I've faced in my life, and the heights of pleasure, joy, self-respect and courage I derive from living the best life I can—liver spots, saggy skin, and all. That’s why I can make the promise I made to you (at the beginning of all this) with confidence. There is much more going on inside you and much more to be won than a simple battle over exercise and weight. The difficulty lies in finding that still point at the center of the turning wheel—that place in your own mind where you can be fully with yourself, as you are, without being against yourself or merely for some imagined future version of yourself.

This is a difficult thing to do, which is why it's important to have specific goals and methods, beyond the usual goals associated with weight loss. Process goals help you find and use ways to calm yourself during hard times, keep the "small stuff" (like the number on the scale) in perspective, and develop friendly (or at least diplomatic) relations with the aspects of your personality that you aren't too proud of. The latter of which is crucial. There is no such thing as a healthy lifestyle that is based on denying, avoiding or hating any aspect of yourself. It’s about getting to know yourself well enough that you can make conscious choices without being pushed around by all the feelings, needs, attitudes and assumptions that you aren’t able or willing to look at directly.

Obviously, tons of books have been written about this kind of thing, but I don't have room for a book in this article. So, here are some very basic suggestions for process-focused goals you can add to your program:

1. Make a playlist of your favorite music (or recorded poetry, inspirational readings, etc.) that calms you down and makes you feel better when all else fails. Use it often—before things get to the point where you have to. Ideally, take it with you and listen to it when you’re exercising.
   
   
2. Think about why you want to lose weight and what you hope it will do for you. Do NOT be judgmental about whether your reasons and values are the “right” ones. Just put them all on your list. Try to identify the values and priorities you hold that give rise to those reasons and hopes. Then, go through each item on the list, asking yourself if and why there is any reason you have to lose weight before you can start working on other ways to make that particular goal become a reality.
   
   
3. Do whatever you can think of to move towards making these larger goals happen. Use the same goal setting techniques you’re learning here at The WorkOut GEM: start with some simple fast-break goals, be specific, include ways to measure your progress, frame your goals in positive terms, etc. Keep in mind that merely losing the weight isn’t going to make many of these things happen automatically. If you’re waiting until the weight is gone to work on these other goals, you’re putting an awful lot of unnecessary pressure on your weight loss efforts. No wonder it’s so upsetting when the scale doesn’t cooperate, if you think that means you’re not making any progress towards what really matters to you!
   
   
4. Find a “process buddy" who is willing to partner with you and add this process work into both of your programs. It’s a lot easier to do this together than by yourself.

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health

Any questions?

Ask Glen!

Think You're Too Heavy to Exercise? - Part 2

Ask Glen




Q. Glen, I am very very over weight! Am I too heavy to Exercise?


A. Ever find yourself forced to politely listen to someone (like me) talk about how much they used to hate exercise, but now really love it? If you’re like I was a few years ago, you probably wished you knew what pills this clown was taking, so you could get your hands on some of them for yourself. Or maybe you just wanted to reach out and gently knock that obnoxious smile right off their face.

Either way, I’m here to tell you that you don’t need to buy the chemicals that make exercise feel good and rewarding—your body makes them all by itself. They’re called beta-endorphins. it's true that if you can put in that first 10 minutes of exercise, the endorphins will kick in and make it much easier (maybe even fun) to keep going.

So, now you’re probably asking questions like…
"That’s nice, but what about those first 10 minutes?"
"What am I supposed to do if 10 minutes is all I can handle at once, on a good day?"
"What’s the point of putting myself through all this discomfort just to burn roughly enough calories to burn off one pound every other month or so?”

WELCOME! You have just arrived at article #2 in a three-part series, and we’ll focus here on building and maintaining both your motivation and your progress.and Part 3 will focus on some special goal-setting and problem-solving techniques that can help you get through the toughest days—and have a lot less of them.)

Please check to make sure your seat belt is securely fastened, all snacks are stowed away, and your Barcalounger is returned to full upright position, in preparation for departure.

Yes, it’s true that when you set your sights on your long-term goal of losing a lot of weight, all the little things you can do along the way seem pretty insignificant. If I had a dollar for every time I talked myself into staying on the couch, by thinking of the 100 calories I'd burn with a couple of trips around the block as trivial, I could afford to retire. And I’d need all that money, because I wouldn’t be able to get off the couch at all by now, much less work.

So, let’s get real here for a minute. The reality is that the only thing that will get you where you want to be is the same little thing you don’t want to do because it seems so insignificant. That’s life—we want drama and spectacle, we get 10 minutes on the treadmill. All you can ever do is what is right in front of you, right now, in this moment. Everything else is history or fantasy. If it’s meaning you want, try doing whatever is in front of you as well as you possibly can.

Believe me, I know this is much easier to say than to put into practice. I know it’s much easier to believe after the fact than before you’ve seen it work wonders in your own life. But there is no alternative way of thinking or acting that actually works (as far as I know), and I looked pretty hard.

But, if the necessity of starting something you don’t really want to do is the bad news, there is a lot more good news here:

• Your body will start responding positively to exercise—very quickly. That two minutes you can do on the elliptical machine today will probably turn into 10 minutes in a couple weeks, and 20 minutes within a couple of months. The 100 calories you burned will become 300 just as quickly, with more to come.
  
  
• You don’t have to work super hard to get the results you’re looking for. One of the primary ways your body adapts to exercise is by doing the same exercise, but using less effort and energy. This means that working at a desirable level of intensity will very quickly start feeling easier even though you are actually doing more work than when you first started. In technical terms, this is called “getting in shape,” which you've probably heard of and maybe even experienced once or twice yourself.
  
  The first few times you elevate your heart rate where it needs to be, you may feel like this is more than you can or want to endure on a regular basis. But that doesn’t matter, simply because that’s not what you have to do.
  
  
• As you read this, you’re only a few exercise sessions away from being able to work out comfortably at the moderate level of aerobic exercise required to:
  
  • burn significant amounts of fat
  • reduce many risk factors for cardiovascular disease
  • produce positive brain-chemistry changes for your emotional and physical well-being.
    
  By this time tomorrow, you can be one exercise session closer to these benefits. This is one of the times when the shoe company is right. JUST DO IT—you'll be glad you did.
  
  
• The heavier you are, the more calories you will burn. Now is the time to take advantage of one of the few perks that come with having some extra pounds to move around. You don’t really want to wait until you’re one of those poor skinny people who has to spend hours on the elliptical machine to burn a few calories, do you? Where’s the fun in that? Make that calorie counter hum.

Hopefully now you’re willing to give this a try and see what happens. Next we'll discuss the subsequent problem you’ll probably face after you get over the first hump of beating the inertia and the initial discomfort. You don’t want to let this one catch you unprepared.

This problem involves coming to terms with one of the true mysteries of human nature: forgetting important lessons we learn each day, forcing us to relearn them again—sometimes the hard way. You’d think that once you’ve figured out that exercise is important, that it does good things for you, and that it isn’t so bad once you get going, you’d have a pretty easy time getting yourself off the couch for the next exercise session, right?

Wrong.

It will get easier. And somewhere along the way it may even become second nature. But for a while, as far as your daily motivation is concerned, it may seem like you have to reinvent the wheel every day. I don’t know why this happens, but you would be wise to expect that you’ll routinely forget how good you feel after the exercise, and you’ll likely need some way to remind and persuade yourself to keep going. Here’s what I’d suggest; it worked for me.

Keep a “Before-During-After” Exercise Journal
This is a very simple and basic journal, in which you keep track of three things for each of your exercise sessions:

1. How you’re feeling and what you’re thinking as you are getting ready for your exercise session. Write down any thoughts you’re having about working out—especially negative ones. If you decide to skip exercise, make sure write that, along with the reason, and how you feel about your decision. This doesn’t need to be any more complicated than simply noting factual observations. DON”T try to psychoanalyze yourself or lecture yourself about what you did wrong, etc.
   
   
2. Describe exactly what you did during your workout: time spent, activity, distance/amount, heart rate, how you felt physically at the beginning, during, and after the session—again, just the simple facts.
   
   
3. Note any changes or improvements from your last session. Did you walk further or longer? Did swimming feel easier or harder? Were you more or less tired, sore or strong? Did the session leave you feeling positive, invigorated, and glad you did it—or do you wish you had listened to that little voice telling you to stay on the couch?

Once every week (or as often as you find helpful), spend some time looking over your recent journal entries. Check your physical progress, look for patterns in your physical, emotional, and psychological responses to the exercise, and try to draw some conclusions for yourself, based on your recorded experience.

This journal can do several very important things for you. It can help you make sure you’re exercising safely and at an effective level of intensity. If you’re always sore, rarely feel invigorated and refreshed; or if you aren’t improving regularly, or any experiencing any mental or emotional benefits, you’re probably either working too hard or not hard enough, and need to adjust things accordingly. You can use your journal to track and compare your adjustments to see what actually works for you.

And most importantly, you’re creating something you can turn to over and over again when you aren’t feeling motivated to exercise. All the expert advice and theory in the world can’t convince you of the benefits of exercising the way your own testimony can. So, next time you don’t feel like exercising, just pull out your journal and let yourself be persuaded by your favorite expert—yourself.

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health

Any questions?

Ask Glen!

Think You're Too Heavy to Exercise? Part 1

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Q. Glen, I am very very over weight! Am I too heavy to Exercise?


A. I’m not going to sugarcoat things here, or tell you that starting and sticking to an effective exercise plan will be easy or fun. The fact is that if you’re very overweight and out of shape, you’re likely going to face some obstacles—both physically and mentally—that will challenge you in every possible way.

But I can tell you this:

These obstacles are not just obstacles to exercise—they are the same challenges that stand between you and the life you want for yourself.

If you can find a way to meet these challenges head-on now, by being successful at making exercise a part of your daily life, you’ll have self-management skills and the confidence you need to handle just about anything else life might throw at you. Exercise can help you shed pounds, and a lot of other unwanted baggage as well.

Sounds pretty dramatic, considering we’re just talking about exercise, doesn’t it? But it’s true—at least it was for me.

Trying to get myself off my 270-pound backside and into motion brought me face-to-face with all the parts of myself that had helped me get into the mess I was in: the part that had become an expert in excuse-making, procrastination, and rationalization; the part that relied on food and eating to manage feelings; the part that was afraid of what other people might think about me; the part of me that didn’t think I had what it took to lose weight (or do much of anything else); the part of me that was terrified of what might happen if I actually succeeded and no longer had my physical limitations to use as an excuse for avoiding intimate relationships, challenging work, and other anxiety-provoking situations; and yes, even the part that just plain liked sitting on the couch with a bag of chips a lot more than all the huffing and puffing and discomfort of exercise.

After years of yo-yo dieting, years of studying computers and economics in college and after trying to find out what made me tick, and after trying one “miracle cure” after another, my own path beyond all these obstacles started with a very slow (and pretty painful) walk around the block. Go figure.

So, let’s talk about some of the challenges you might face, and how to handle them. This is the first in a three-part series, and we’ll focus here on getting off to a safe yet effective start. (Part 2 will offer you some tips for building and maintaining both your motivation and your progress, and Part 3 will focus on some special goal-setting and problem-solving techniques that can help you get through the toughest days—and have a lot less of them.)

Priority #1: Safety

Problem: One of the biggest mistakes people commit is making assumptions about what they can’t do without checking with someone who knows how to determine that.

You may have physical problems, ranging from medical conditions that impose unavoidable limitations on what you can do, to the typical after-effects of years of obesity and a sedentary lifestyle, such as chronic inflexibility, weakness, and muscle pain. These problems may rule out one kind of exercise or another. But it would be unusual if there is truly nothing you can do. The first step here is to sort out what really can’t be done (or changed) from what can. That begins with a visit to the doctor, to get a medically approved exercise prescription, telling you what you can and can’t do.

Solution:

Don’t be one of those people. Tell your doctor you want to start exercising and ask for advice on what to do and what to avoid. Many doctors aren’t trained in exercise science, so if the advice you get is too vague or general to be helpful to you, go see a certified personal trainer ( Me @ The WorkOut GEM) to get a fitness plan that you can take back to your doctor for approval or modification. Between these two sources, you should get ideas to start safely.

Priority #2: Find Something That Fits YOU

Problem:

You just can’t seem to find a good place to start.

You’ve checked out the exercises in the Resource Center, but you don’t see many that suit you—if you get down on the floor, you may not be able to get up again by yourself (been there, done that), and your body just doesn’t bend or let you get into the positions illustrated. You’ve been to the gym, but you don’t even fit into half the machines there, and you felt like you were going to throw up after two minutes on the elliptical machine. To make things worse, all those young hard bodies in their little spandex clothes make you feel like you’re from another planet—and who the heck thought it was a good idea to put those stupid mirrors everywhere?! You’ve tried walking around the neighborhood, but you had to quit after a couple of minutes because your feet were sore or you got cramps in your legs…

Solution:

Almost every exercise can be modified so you can do it (or something like it) in a way that meets your needs and present capacities. For example:

• Chair exercises allow you to do many strength and stretching exercises that otherwise would have to be done on the floor or standing. This allows you to get through a whole routine that would have left you exhausted or worse if you were standing up the whole time.
  
  
• You can take a water aerobics classes and/or do your walking in a swimming pool (with plenty of other people who aren’t exactly fond of wearing swimsuits), or you can use a walker.

The main idea is to start where you are right now, and adapt exercises to your needs and capacities, instead of trying (and often failing) to use exercises that aren’t right for you at this stage. With a little research and by asking questions, you’ll find that plenty of very effective alternatives to traditional exercises are already available. That’s why we have Ask Glen!, and Clean, Lean & Mean( A message board ), where you can get support and tips from lots of people struggling with the same problems you're facing.

Above all, don’t make it easy to talk yourself out of starting an exercise program by getting confused about the difference between a challenge and an insurmountable obstacle. Those undefeatable obstacles are really pretty few and far between and not so hard to work around—if you want it to be that way.

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health

Any questions?

Ask Glen!

Exercise ! Can You Get Too Much?

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Q. Glen, Is it true that aerobic exercise for more than 45 minutes at a time can lead to inflammation and weight gain in the abdominal area?


A. This is not true — in fact, it's the opposite. Aerobic exercise for any amount of time can decrease inflammation and decrease weight gain in the abdominal area. Abdominal fat is the worst kind because it is associated with chronic inflammation and is more likely to lead to type 2 diabetes and heart disease.

All types and duration of exercise can benefit the upper body. Even walking at a moderate pace (as if you were late to work) can reduce fat storage in the abdominal area. As a matter of fact, studies have shown that people who exercise moderately all their lives do not gain as much weight as those who don't exercise and that they have lower rates of type 2 diabetes, which in turn can lead to heart disease, The message is clear — keep it moving for better health.

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any questions?

Ask Glen!

Liquid Diets

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Q. Glen, Do Liquid Diets Work?


A. Losing weight with minimal effort sounds like a win-win situation. With ads promising that you can drink your way to a slimmer figure and detoxify your body to boot, liquid diets sound too good to be true -- and often, they are.

What Are Liquid Diets?

Liquid diets control calorie intake by restricting what you eat to mostly or all liquids. How they work varies from product to product. Some liquid diets are fluid only -- juices or shakes that replace all of your meals, three or four times a day. These programs are either do-it-yourself options sold over the counter, or medically supervised plans available only through doctors' offices or hospitals.

Other types of liquid diets replace just one or two meals (usually breakfast and lunch) with drinks, but let you eat a healthy, balanced dinner. These diets may also include snack bars for in-between meals.

Do Liquid Diets Really Work?

Liquid diets contain a reduced -- and often significantly reduced -- number of calories. If you eat fewer calories than you burn off, you will lose weight. However, that weight loss may be short-lived. When you drastically reduce the amount of calories you consume, your metabolism slows to conserve energy. Unless you change your eating habits, you'll gain back the weight as soon as you return to your old diet.

Some liquid diets work better over the long term than others. Researchers have found that diets that include both food and liquids can help overweight people control the number of calories they eat with liquid meals and help keep the weight off for several years.

As for the claim by some liquid diets that they can 'detoxify' the system by cleansing it of impurities, there is no evidence to prove it. "The body is a very sophisticated machine that has its own system of detoxifying through the liver and sweat," says Andrea Giancoli, a registered dietitian and spokeswoman for the American Dietetic Association.

How Safe Are Liquid Diets?

Ideally, liquid diet drinks should contain a balance of nutrients you need throughout the day, but that isn't always the case. Very low-calorie diets (400-800 calories per day) in particular can be lacking in these nutrients and should only be used under medical supervision. Missing out on essential nutrients can lead to side effects such as fatigue, dizziness, hair loss, gallstones, cold intolerance, electrolyte imbalance, and heart damage. A lack of fiber in your diet from not eating whole fruits and vegetables can lead to constipation and other digestive ailments. You also can lose lean body mass if you don't get enough protein in your liquid diet

Are Liquid Diets Used for Medical Purposes?

People who are about to undergo certain surgical procedures, such as colonoscopy and sigmoidoscopy, which call for little or no food in the intestines, might need to go on a liquid diet for a day or two before the test. Sometimes patients are put on a liquid diet for a few days after surgery or during certain medical treatments until their digestive tract is fully functioning again and they can digest food normally. Medically necessary liquid diets often include clear liquids such as soup, fruit juice, and Jell-o.

People who are obese and need to have surgery (including bariatric weight loss surgery) will sometimes go on a liquid diet to get down to a safer weight before the procedure. This type of liquid diet is supervised by medical professionals.

Some research suggests that liquid diets might help people with certain health conditions. For example, there is evidence that patients with Crohn's disease, which causes inflammation in the gastrointestinal tract, can benefit from a high-calorie liquid diet. By giving the intestines a much-needed rest, a liquid diet can help suppress the symptoms of Crohn's disease.

How Can I Safely Get on a Liquid Diet?

First, talk to your doctor about whether a liquid diet is appropriate for you. Certain people -- namely pregnant or nursing women and people with diabetes -- should skip liquid diets entirely.

If your doctor gives you the OK to go on a liquid diet, Giancoli recommends that you also see a registered dietitian, who can go over the diet with you and make sure that you're getting enough calories and nutrition. Your dietitian might recommend that you take a vitamin or nutritional supplement while you're on the liquid diet.

Before you choose a liquid diet plan, know what you're drinking. "I think a good rule of thumb if you're going on some of these commercial diets is to look at the daily values on the nutrition facts label," says Giancoli. "You want to make sure you're getting 100% of the daily values of all the different vitamins and minerals.

So that you don't regain all the weight when you transition back to solid food, pick a diet that is not too low in calories and that lets you lose the weight gradually. Liquid diets that include a meal or two per day, or that teach you healthier eating habits, will be more likely to help you keep the weight off over the long term.

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health

Any questions?

Ask Glen!

How To Monitor Your Exercise Intensity

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Q. Glen, How Can I Chart my Exercise Intensity?


A. To get the most out of exercise, you should monitor your intensity throughout your workout. This will insure that you are working within your heart rate training zone, thus getting an effective workout without killing yourself. Working too hard could lead to injury and burnout while not working hard enough can lead to frustration when you don't see results. Below are some simple ways to monitor your exercise intensity.

What is Target Heart Rate?

Most of you have probably heard about target heart rate zone. THR describes the pulse rate (in beats per minute) that allows you to exercise safely while getting the maximum benefits from your workout. This range is usually between 50% to 85% of your maximum heart rate. You can calculate target heart rate with any number of formulas:

• Karvonen - heart rate reserve calculated by using age and resting heart rate
• Steven's Creek THR Formula - this online calculator involves different max heart rates according to gender and fitness level, which makes the results a bit more accurate
• Online calculators - if you're math-phobic, like me, use an online calculator to do the work for you

Keep in mind that the results from THR formulas are just guidelines. If you follow your THR zone and realize you're either working way too hard or not hard enough, you'll know to adjust those numbers to fit how you're feeling. It's great to use THR along with the talk test (see below) to find out how you feel at different heart rates.

Take Your Pulse

Place your index and middle fingers directly under your ear, then slide your fingers down until they are directly under your jawbone, pressing lightly. Start with zero on the first beat and count for 10 seconds then multiply by six (this is an approximation of your heart rate in beats per minute). Check your pulse frequently throughout your workout to make sure you are within your target heart rate zone.

Use a Heart Rate Monitor

Using a heart rate monitor makes it easy to keep up with your exercise intensity. HRM's range anywhere from $50 to $300, offering a variety of options whether you're a beginner or advanced athlete. Most use a chest strap to get heart rate info and some offer added features such as calories burned and time spent in target heart rate zone.

Take the Talk Test

You should be able to carry on a conversation during your workout. If you are breathless, or can't talk, you're working too hard. Also, keep in mind that dizziness and lightheadedness is not a good sign. If you experience this, you are overexerting yourself and should stop. One easy way to monitor yourself is by using a Perceived Exertion Scale. This is a scale of 1-10 for describing how hard you're working, 1 being extremely easy and 10 being extremely hard. You typically want to bet at at least 5 during your workouts. You can also use the more official Borg Rating of Perceived Exertion which assigns level of intensity from 6 (no exertion) to 20 (maximal exertion).

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health

Any questions?

Ask Glen!

4 Summer Switches That Shed Pounds

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Q. Glen, Is there anything else I can eat to help me lose some weight?


A. Eating right can be difficult during the summer, especially with the amount of picnics, barbecues, and celebrations occurring almost every weekend. But just because your party hat is on, it doesn’t mean your diet should be off. With the variety of fresh fruits and vegetables available during the season, it’s the perfect time to make some healthy food substitutions. Here are four delicious ideas:

Trade the Kool-Aid for a fruit infusion. Are you a Kool-Aid fan? If so, you could be taking in as much as nine teaspoons of sugar with every 12-ounce serving. Fruit-infused water is not much more complicated to make, and if you do it right, you won’t need to add any sugar to the mix. Just place some cut-up fruit in a pitcher of water, and top it off with the juice of half a fresh lemon, lime, or orange and a few crushed sprigs of mint; then let it steep in the fridge for at least 30 minutes. In light of a recent report from Texas A&M University, you may want to consider concocting a watermelon-infused refreshment: Researchers have found that consuming watermelon benefits your circulatory system and, by extension, your sex life.

Swap the beef for bison. Because they’re often raised in open pastures, bison meat tends to be much leaner than other forms of meat. A 100-gram serving of bison contains less fat (2.42 grams) and calories (143) than a comparable serving of chicken, pork, or beef, plus it packs a wallop in the iron and vitamin B-12 department, providing 3.42 milligrams and 2.86 micrograms respectively. Season bison steaks or ground meat just as you would traditional steaks or ground beef, but keep in mind that since bison is a leaner meat, it takes less time to cook.

Sub the ice cream for frozen banana pops. We all scream for ice cream, especially in the summertime. Unfortunately, this sweet treat comes loaded with plenty of calories, carbs, and fat. Why not change it up with frozen banana pops? Simply cut a banana into small pieces, insert some popsicle sticks, and place the pieces on a baking sheets lined with waxed paper. Dip the bananas into honey, and twirl them to coat. Then gently roll each pop in shredded coconut or chopped nuts, and place it back on the wax paper. Pop the bananas into the freezer until well chilled, and you’ve got a delicious snack that’s good for you, too: One cup of mashed bananas is low in calories and contains 144 IUs of vitamin A plus 806 milligrams of potassium.

Switch the chips and dip for pitas and hummus. Nothing says “party” more than chips and dip. But even though some dips like salsa and guacamole can be quite healthy, their partners in crime—salty, fried potato or tortilla chips that bring in between 139 and 155 calories and 6.6 and 10.6 grams of fat per one-ounce serving (about 10 to 12 chips)—are far from diet-friendly. The next time the menu calls for a savory snack, why not try some pita triangles paired with hummus? Made from chickpeas, lemon juice, and olive oil, a tablespoon of hummus averages just 25 calories and 1.3 grams of fat, and it’s a good source of fiber, folate, manganese, phosphorous, and iron. A small pita contains a mere 77 calories and 0.3 grams of fat, and you can give it additional zest by lightly brushing it with olive oil and placing it on the grill for a few minutes.



Bottom Line Make smart choices whenever possible!


Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !



My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health

Any questions?

Ask Glen!

Exercise

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Q. Glen, What Can Exercise do for Me? I am 65 years old.


A.Whether you’re 9 or 90, abundant evidence shows exercise can enhance your health and well-being. But for many people, sedentary pastimes, such as watching TV, surfing the Internet, or playing computer and video games, have replaced more active pursuits.

What exercise can do for you

Millions of Americans simply aren’t moving enough to meet the minimum threshold for good health — that is, burning at least 700 to 1,000 calories a week through physical pursuits. The benefits of exercise may sound too good to be true, but decades of solid science confirm that exercise improves health and can extend your life. Adding as little as half an hour of moderately intense physical activity to your day can help you avoid a host of serious ailments, including heart disease, diabetes, depression, and several types of cancer, in particular breast and colon cancers. Regular exercise can help you sleep better, reduce stress, control your weight, brighten your mood, sharpen your mental functioning, and improve your sex life.

Exercise at a glance In a nutshell, exercise can: reduce your chances of getting heart disease. For those who already have heart disease, exercise reduces the chances of dying from it. lower your risk of developing hypertension and diabetes. reduce your risk for colon cancer and some other forms of cancer. improve your mood and mental functioning. keep your bones strong and joints healthy. help you maintain a healthy weight. help you maintain your independence well into your later years.

A well-rounded exercise program has four components: aerobic activity, strength training, flexibility, and balance exercises. Each benefits your body in a different way.

Fighting disease with aerobic activity

Aerobic exercise is the centerpiece of any fitness program. Nearly all of the research regarding the disease-fighting benefits of exercise revolves around cardiovascular activity, which includes walking, jogging, swimming, and cycling. Experts recommend working out at moderate intensity when you perform aerobic exercise. This level of activity is safe for almost everyone and provides the desired health benefits. Additional health benefits may flow from increased intensity.

Protecting bone with strength training

Strength or resistance training, such as elastic-band workouts and the use of weight machines or free weights, are important for building muscle and protecting bone.

Bones lose calcium and weaken with age, but strength training can help slow or sometimes even reverse this trend. Not only can strength training make you look and feel better, but it can also result in better performance of everyday activities, such as climbing stairs and carrying bundles. Stronger muscles also mean better mobility and balance, and thus a lower risk of falling and injuring yourself. In addition, more lean body mass aids in weight control because each pound of muscle burns more calories than its equivalent in fat.

Ease back pain with flexibility exercises

Stretching or flexibility training is the third prong of a balanced exercise program. Muscles tend to shorten and weaken with age. Shorter, stiffer muscle fibers make you vulnerable to injuries, back pain, and stress. But regularly performing exercises that isolate and stretch the elastic fibers surrounding your muscles and tendons can counteract this process. And stretching improves your posture and balance.

Preventing falls with balance exercises

Balance tends to erode over time and regularly performing balance exercises is one of the best ways to protect against falls that lead to temporary or permanent disability. Balance exercises take only a few minutes and often fit easily into the warm-up portion of a workout. Many strength-training exercises also serve as balance exercises. Or balance-enhancing movements may simply be woven into other forms of exercise, such as tai chi, yoga, and Pilates.

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health

Any questions?

Ask Glen!

Wake Up to the Importance of Exercise

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Q.Glen, Does Exercising have anything to do with my sleeping patterns?


A. Yes, Working Out Improves Sleep Patterns

You stayed up late last night to finish a project, woke up groggy only to realize that you’d slept through the alarm clock, skipped breakfast, then almost fell asleep in the middle of an important morning meeting. It’s now mid-afternoon and, as you’re having yet another cup of coffee to stifle yet another yawn, you realize you’re seemingly sleep walking through your days.

You’re not the only one. Nightly sleep for the average American has dropped from 10 hours (before the invention of the lightbulb) to 6.9 hours, with a third of adults now getting even less than that! In fact, nearly half of all adults admit they sleep less so they can work (or play) more, according to the National Sleep Foundation (NSF). Although most experts agree that the average adult needs eight hours, most of us have burned our candle at both ends.

But how do you get off this "sleep deficit" merry-go-round? It's easy to say, "get more sleep" but what if you're simply spending frustrating hours tossing and turning, and having trouble finding deep slumber?

First, it’s important to be aware that sleep is not a passive activity. Healthy sleep is every bit as valuable to your overall well-being as exercise and good nutrition. Research shows that a lack of deep sleep (as opposed to irregular or fragmented sleep) undermines the body's ability to fight off disease. Perpetual sleepiness can reduce the quality and quantity of your work by a third, according to the NSF. In fact, if you’re sleep-deprived you’re likely to have higher concentrations of sugar in your blood, which could contribute to development of a pre-diabetic condition.

If you’re having major problems in your sleep life, you probably should consult a doctor. But for most of us who are having trouble sleeping, there’s a simple cure: exercise. Working out regularly has been shown to reduce episodes of insomnia. What’s more, it promotes improved sleep quality by producing smoother, more regular transitions between the cycles and phases of sleep.

Moderate exercise lasting 20 to 30 minutes three or four times a week generally results in better sleep and more energy. You may have to find your own exercise rhythm-– some people can exercise any time, while others do better if they work out in the morning or afternoon, not near bedtime. But, vigorous exercise during the day and mild exercise before bedtime will not only help you fall asleep and stay asleep more easily, but will increase the amount of time you spend in deepest sleep phase (Stage 4 sleep).

In fact, in a study on sleep patterns of adults aged 55 to 75 who were sedentary and troubled by insomnia, exercise was shown to play a key role. Researchers at Stanford University School of Medicine asked these adults to exercise 20 to 30 minutes every other day in the afternoon by walking, engaging in low-impact aerobics, and riding a stationary bicycle. The result? Time required to fall asleep was reduced by half, and total sleep time increased by almost one hour.

What’s more, exercise offers many other mental benefits:

• Reduces stress by helping to dissipate the lactic acid that accumulates in your blood
• Sharpens your brain by increasing the amount of oxygen available
• Eases built-up muscular tension
• Strengthens and stimulates your heart and lungs
• Stimulates your nervous system
• Increases your production of endorphins— those little substances which create a sense of well-being and increase your body's resistance to pain
• Stimulates release of epinephrine, a hormone that creates a sense of happiness and excitement
• Increases deep sleep, as the brain compensates for physical stress

Shakespeare didn’t know about sleep studies when he wrote about "sleep that knits up the raveled sleeve of care," but it seems he did know one thing—there’s nothing better than a good night’s sleep!

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health

Any questions?

Ask Glen!

Help others while you help yourself

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Q. Glen, I Need Motivation To Get Fit! any Suggestions?


A. Find the motivation you need to get fit by helping others. There are many charity events held all over the country year-round that combine running, walking, cycling and other exercises to raising money for a particular cause. Fitness charity events can help boost your motivation, get fit, find like-minded comrades and give you the push you need to accomplish your goal. It's hard to find a good excuse to skip a workout when you know your training is making an impact on not only your own life, but also the lives of others




Glen's Bottom Line: Get Motivated Get Involved!



Any personal health questions or problems mental or physical or before starting any diet or exercise program.

Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any questions?
Ask Glen!

Obesity is a Chronic Disease

The American Obesity Association (AOA) believes that obesity is a disease. We want obesity understood by the health care community and patients as a serious disease of epidemic portions.

Why do we think obesity is a disease?

First, let's define our terms. Dictionaries agree: obesity is excess body fat. It is not defined as a behavior. However, many people use the term obesity as short-hand for overeating or lack of exercise. But that is not its definition.

Consider this: most people can distinguish between smoking and lung cancer. One is a behavior and one is a disease. Or problem drinking of alcohol and liver disease. One is a behavior and one is a disease. Sunbathing without protection is a behavior; skin cancer is a disease.

Second, obesity - the excess accumulation of body fat - fits all the definitions of "disease." How is "disease" defined? Most dictionaries, general as well as medical, define a disease as an interruption, cessation or disorder of a bodily function, organ or system. Obesity certainly fits this definition.

Some dictionaries have a more precise definition. Stedman's Medical Dictionary says that to be a disease it should have at least two of the following three features:

• recognized etiologic agents


• identifiable signs and symptoms, and,


• consistent anatomical alterations.

The "recognized etiologic agents" for obesity include social, behavioral, cultural, physiological, metabolic and genetic factors.

The "identifiable signs and symptoms" of obesity include an excess accumulation of fat or adipose tissue, an increase in the size or number of fat cells, insulin resistance, increased glucose levels, increased blood pressure, elevated cholesterol and triglyceride levels, decreased levels of high-density lipoprotein and norepinephrine and alterations in the activity of the sympathetic and parasympathetic nervous system. One is also likely to find shortness of breath and back pain.

The "consistent anatomic alteration" of obesity is the increase in body mass. Therefore, obesity meets all three of the dictionary criteria for disease.

• For a medical description of obesity, see the Merck Manual.

Who Considers Obesity a Disease?

Obesity is recognized as a disease in the U.S. and internationally by government, health organizations, researchers and medical professionals.

AOA and Shape Up America!

• The AOA and Shape Up America! collaborated to publish Guidance for Treatment of Adult Obesity, which states:
  

  "Obesity is a disease afflicting millions of Americans and causing a great deal of pain and suffering. Despite evidence to the contrary, many people view obesity as a lack of willpower on the part of the individual. As a result, obese persons are frequently the object of prejudice and discrimination."

National Institutes of Health (NIH)

• In a 1985 consensus statement on the Health Implications of Obesity, NIH declares:
  
  "Formerly, obesity was considered fully explained by the single adverse behavior of inappropriate eating in the setting of attractive foods. The study of animal models of obesity, biochemical alterations in man and experimental animals, and the complex interactions of psychosocial and cultural factors that create susceptibility to human obesity indicate that this disease in man is complex and deeply rooted in biologic systems. Thus, it is almost certain that obesity has multiple causes and that there are different types of obesity."
  
  


• The NIH's National Heart, Lung and Blood Institute's Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults, state:
  
  "Obesity is a complex, multifactorial chronic disease that develops from an interaction of genotype and the environment. Our understanding of how and why obesity develops is incomplete, but involves the integration of social, behavioral, cultural, physiological, metabolic and genetic factors."

National Academy of Sciences' Institute of Medicine

• The National Academy of Sciences' Institute of Medicine formed a committee to evaluate the treatment and prevention of obesity. In their report, Weighing the Options, the committee states:
  
  "These figures (regarding the prevalence of obesity) point to the fact that obesity is one of the most pervasive public health problems in this country, a complex, multifactorial disease of appetite regulation and energy metabolism involving genetics, physiology, biochemistry, and the neurosciences, as well as environmental, psychological, and cultural factors. Unfortunately, the lay public and health-care providers, as well as insurance companies, often view it simply as a problems of willful misconduct - eating too much and exercising too little. Obesity is a a remarkable disease in terms of the effort required by an individual for its management and the extent of discrimination its victims suffer."

Federal Trade Commission (FTC )

• The Partnership for Healthy Weight Management, a coalition of organizations led by the FTC developed Voluntary Guidelines for Providers of Weight Loss Products or Services. The Partnership states:
  
  "Obesity is a serious, chronic disease that is known to reduce life span, increase disability and lead to many serious illnesses including diabetes, heart disease, and stroke." The guidelines were established to "promote sound guidance to the general public on strategies for achieving and maintaining a healthy weight."

Maternal and Child Health Bureau

• An expert committee was formed by the Maternal and Child Health Bureau, a branch of the U.S. Department of Health and Human Services, at a March, 1997 conference on obesity in children and adolescents. Committee members were chosen for their clinical and research experience in the field of pediatric obesity to develop guidance on assessment and treatment for physicians, nurse practitioners, dietitians/nutritionists, and others who care for overweight children. The committee stated,
  
  "obesity represents a chronic disease," and "obesity in children and adolescents represents one of the most frustrating and difficult diseases to treat. "

World Health Organization (WHO)

• A WHO Consultation on Obesity reported:
  
  "Obesity is a chronic disease, prevalent in both developed and developing countries, and affecting children as well as adults. Indeed it is so common that it is replacing the more traditional public health concerns, including undernutrition and infectious diseases, as one of the most significant contributors to ill health."
  
  The WHO publishes the International Classification of Diseases (ICD-9-CM), which lists Obesity and Other Hyperalimentation as an Endocrine, Nutritional, Metabolic and Immunity Disease. The ICD-9-CM is recommended for use in all clinical settings, and is required for reporting diagnoses and diseases to all U.S. Public Health Service and Health Care Financing Administration programs. The World Health Organization recently included the Metabolic Syndrome in ICD-10 (#277). Obesity is a component of the Metabolic Syndrome.

American Heart Association (AHA)

• In June 1998, the AHA added obesity to the association's list of major risk factors that people can control to prevent death and disability from coronary heart disease, the cause of heart attacks. Other major risk factors include smoking, high blood cholesterol, high blood pressure, sedentary lifestyle. According to Robert H. Eckel, M.D., vice chairman of the AHA's Nutrition Committee:



"Obesity itself has become a life-long disease, not a cosmetic issue, nor a moral judgement — and it is becoming a dangerous epidemic."

American Academy of Family Physicians (AAFP)

• The AAFP Congress, the Academy's policy-making body, adopted a policy on obesity stating:



"The AAFP recognizes obesity as a disease and a national health risk for premature death; will support CME programs on childhood obesity; and promotes nutritionally balanced meals, decreased TV viewing and increased physical activities for obese children."

American Society for Bariatric Surgery (ASBS)

• The ASBS states in their Rationale For The Surgical Treatment Of Morbid Obesity:
  
  "The physiologic, biochemical and genetic evidence is overwhelming that clinically morbid obesity is a complex disorder."

The American Society of Bariatric Physicians (ASBP)

• ASBP states in their Frequently Asked Questions:
  
  "Recognized since 1985 as a chronic disease, obesity is the second leading cause of preventable death, exceeded only by cigarette smoking. Obesity has been established as a major risk factor for hypertension, cardiovascular disease, diabetes mellitus and some cancers in both men and women."

Keep Your Muscles On Their Toes

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Q. Glen, I keep doing the same routine and I am seeing no growth or change what should I do?


A.Variety is important to weight training because muscles adapt. Simple changes are all it takes to keep your muscles guessing. There are many easy ways to mix things up in the weight room. One way is to add more weight and decrease the number of sets or vice versa. Another way is to try decreasing the amount of time between sets to make your workout a bit harder. Or you can try to superset your exercise -- perform one exercise after another with little or no break in between.

Glen's Bottom Line! Small Changes Make Big Changes...

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !


My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health

Any questions?

Ask Glen!