Silent Heart Attacks For Type 2 Diabetics OCCUR MORE OFTEN if You Are Seriously Overweight and Inactive!

If you look at my last post, you will read important information about SILENT heart Attacks occurring in Type 2 Diabetics. They occur MORE OFTEN in those living a sedentary lifestyle, and those who are in the upper group of being overweight.

I have met and talked to many type 2 diabetics over the years that are overweight and inactive. Some of them tell me how diabetes is the only disease you have control over and then show me their insulin pump. Some have even told me that they no longer have to worry about what they eat or their blood glucose level as the glucose meter pump just takes care of it and they can eat anything and everything they want and it is OK.

I have several posts on the dangers of too much insulin, dangers of hydrogenated oils etc.  and that type of thinking so I won't go into it here in detail. Suffice it to say, you are heading down the wrong road.

SEE:

http://articles.mercola.com/sites/articles/archive/2011/09/07/the-risks-of-treating-diabetes-with-drugs-are-far-worse-than-the-disease.aspx#!


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That is the BAD news, and depending on your OUTLOOK AND MIND SET, ................IT IS ALSO THE GOOD NEWS. WHY?

For the simple reason that you can do something about it. You do not have to be a marathon runner, or a champion weight lifter etc. You just have to make up your mind to become more active. Accept the fact that your life and your very existence depends upon it,

IT IS New Years Day. I am not a big fan of new Year's Resolutions as they have a lousy track record for most people. On the other hand if it helps, today is the 1st day of the rest of your life and there is no better time to start. Remember the old adage, "Yesterday is gone and tomorrow may never come, so TODAY is all you have to work with.

• FIRST STEP:  keep track of everything you eat for a week. Keep notes of when you eat it and why you ate it. Every evening google the food you ate and the portion size and look up the number of carbs, the sugar content and the nutritional value. Also take your Blood Sugar 3 or more times a day. Take it first thing in the morning and then for a while just before a meal and 1 & 1/2 to 2 hours later, and write it down.  Don't cheat! This will help you understand the effect of empty calorie, low nutrition, high sugar foods on your blood glucose levels.
• SECOND STEP: is to evaluate yourself physically and it would not hurt to go to the diabetes clinic and include your doctor in your plans. Start off the new year with a current A1C reading, have yourself weighed on the balance beam scales at the clinic, and discuss your plans with your doctor
• THIRD STEP: be realistic concerning your current weight, any physical handicaps, time restraints etc. Then start a plan you are going to STICK WITH. I personally believe the very BEST PROGRAM for most of us is WALKING every day at least 5 days a week. Start with 20 minutes at a pace you can tolerate and you will find it addictive in a good way (YOUR body is crying for exercise). Keep track on a chart how long you walked at a brisk or moderate rate etc. and how you felt physically during and after your walk.

Hopefully you will experience a sense of accomplishment and you will notice an immediate improvement in how you feel. I will be surprised if your don't feel better physically, sleep better and wonder why you didn't start this program before.

If you are not an avid reader, begin to spend less time every day watching TV and begin to read books and articles on how to defeat type 2 diabetes, through exercise and diet.

By the end of 30 days, you will find that your new exercise and eating program is becoming a habit. You may want to start adding some core strength exercises and stretching to your program. Get a set of digital scales and take your weight every morning before you eat and start the day.

God Bless You and Happy New Year!

Dan

3 John 2King James Version (KJV)

2 Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth.

Losing Weight Made Easy (Almost!) - SEE Calories Burned Chart

I thought readers might like to see how simple it is to lose weight if you really want to. I didn't say EASY, I said SIMPLE!.

I am posting a link here with a chart showing physical activity expended and how it equates to calories burned. Quick rule of thumb for a 180 pound man is that one mile walked equals 100 calories burned, 2 miles walked equals 200 calories burned etc. There are of course a lot of variances in that. Depending on how fast you walk or how slow the calories burned could be greater or lesser than the average.

Cutting back on your caloric intake obviously boosts the result. This is especially true if your cutting back on the empty calorie foods and eating more fresh fruits and vegetables. In other words eliminate most if not all of the "Crunchy/Munchie" empty nutrition foods.

God Bless,

Dan

Take a look:

http://walking.about.com/cs/howtoloseweight/a/howcalburn.htm?utm_term=burning%20calories%20chart&utm_content=p1-main-3-title&utm_medium=sem&utm_source=google&utm_campaign=adid-cb4efe17-302b-4023-8095-b3c607c90e6c-0-ab_gsb_ocode-12588

IF the link does not work for you, here is an excerpt from site:

How You Burn Calories Walking
Your weight and the distance you walk determine the energy calories burned while walking. Walking speed matters less than distance and weight. A rule of thumb is 100 calories per mile are burned for a 180-pound person and 65 calories per mile for a 120-pound person. Use this calculator or see the chart at the bottom of the page.

Calculator - Walking Calories Burned Per Mile: Enter your weight, distance and speed to see how many calories you would burn per mile of walking.

If you can achieve the speed of walking a mile in 13 minutes or less, you will burn more calories per mile. But for most beginning walkers, it is best to increase the distance before working on speed.

Burning Calories to Lose Weight

To lose weight, you need to increase your activity to burn more calories each day and/or eat fewer calories each day. Start with knowing how many calories your body burns per day just in maintaining your current weight, using this basal metabolic rate calculator.
Calculator - Calories Burned Per Day

Burning A Pound of Fat

A pound of fat equals 3500 calories. To lose 1 pound a week you will need to burn 3500 more calories than you eat that week. Losing one pound of fat a week is a sensible goal, but it requires burning 500 more calories per day than you eat. You can do this by increasing your calorie-burning activity or by eating fewer calories -- or both. It is easier to achieve it with the combination of increased activity and eating less. Exercising enough each day to burn 300 to 400 calories is a good goal for the exercise portion of your weight loss plan.

Calories burned per mile by walking

Speed/Pounds	100 lb	120 lb	140 lb	160 lb	180 lb	200 lb	220 lb	250 lb	275 lb	300 lb
2.0mph	57	68	80	91	102	114	125	142	156	170
2.5mph	55	65	76	87	98	109	120	136	150	164
3.0mph	53	64	74	85	95	106	117	133	146	159
3.5mph	52	62	73	83	94	104	114	130	143	156
4.0mph	57	68	80	91	102	114	125	142	156	170
4.5mph	64	76	89	102	115	127	140	159	175	191
5.0mph	73	87	102	116	131	145	160	182	200	218

Notes About the Walking Calories Chart
People often wonder how you might burn more calories per mile at very slow speeds. This is because you are basically stopping and starting with each step and your momentum isn't helping to carry you along. Your body walks more efficiently at moderate speeds. Meanwhile, at very high walking speeds you are using more muscle groups with arm motion and with a race walking stride. Those extra muscles burn up extra calories with each step. Running can burn more calories per mile as there is an up and down motion lifting your weight off the ground as well as moving it forward.