The Journey for Life & Health Coaches Mary and Dennis Duke bring you personal experiences and articles on changing your fitness, lifestyle and attitude with instruction and products. This Life, Health and Fitness website is for all ages and for those who want to change their lives, maintain their health and become physically fit.
Diabetes is on the rise, yet most cases of diabetes are preventable with healthy lifestyle changes. Some can even be reversed. The bottom line is that you have more control over your health than you think. If you’re concerned about diabetes, you can make a difference by eating a healthy diet, keeping your weight in check, and getting exercise. Eating right for diabetes comes down to three things: What you eat. Your diet makes a huge … [Read more...]
Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats. Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp with regular cola packs about … [Read more...]
Richard Weil, MEd, CDE, recommends calculating your target heart rate with a formula called the "heart rate reserve" method. Use a watch with a second hand to keep track of how many times your heart beats per minute. You can feel your heartbeat at the underside of your wrist or along the side of your neck. Here's how to use the formula: Determine your Maximum Heart Rate (MHR) by subtracting your age from 220. Then, … [Read more...]
The 60-minute suggestion is based on the National Academy of Science's recommendation for people who are trying to prevent weight gain, or keep themselves from regaining after weight loss -- not for people who are trying to increase or maintain their cardio-respiratory fitness or health. There's plenty of research to show that 30 minutes of physical activity a day will help you gain lots of health and fitness benefits. Both guidelines will help … [Read more...]
Try not to set unrealistic expectations for yourself. Don't try and seek perfection. Be realistic with your goals and your body type. Remember, it is about living healthy and being the best person you can be. Assess your natural body type, embrace it, and set your goals accordingly. It’s much more important to find a way to be happy with yourself than to be ultradriven. You only live once. Make the most out of each day! … [Read more...]
Sodas are sweet, sparkling and tasty — but don't confuse them with a healthy drink. Doctors have discovered a ton of health risks connected with drinking soda pop. Worse, you're robbing yourself of a healthy drink alternative brimming with needed vitamins and minerals every time you chug down a soft drink. "If you're choosing a soda, chances are you aren't choosing a healthy beverage," says Keri M. Gans, a nutrition consultant in … [Read more...]
The only diet and fitness program developed in conjunction with doctors, certified diabetes educators, and the American Diabetes Association, Project:YOU! Type 2 is the first all-in-one lifestyle solution for those with diabetes or pre-diabetes The Healthy Approach To Helping Fight Type 2 Diabetes Kathy Smith’s Project:YOU! Type 2® is a revolutionary new all-in-one lifestyle solution for those diagnosed with diabetes or pre-diabetes. … [Read more...]
Are you overweight or obese? Are you faced with illnesses that have stemmed from being overweight or obese? Do you have diabetes? Losing weight or facing health issues that can arise from being overweight or obese can be challenging. It sometimes looks difficult to overcome and we can be overwhelmed by what we see, feel, or hear. When things look desperate we tend to take desperate measures to counter act the situation. However, in our … [Read more...]
Keep a bottle of water with you during the day. Consider carrying a reusable water bottle and filling it from the tap rather than purchasing bottled water, which is expensive and creates plastic bottle waste. If plain water doesn’t interest you, try adding a slice of lemon or lime to your drink. If you’re going to be exercising, make sure you drink water before, during and after your workout. Start and end your day with a glass of water. When … [Read more...]
When it comes to exercise, there are two primary types of workout that can be done. First, there are anaerobic exercises that build muscle mass and increase the speed, strength and power of muscles. The second type is aerobic exercise, also known as cardiovascular exercise, which improves muscle functionality by training the body to use oxygen more efficiently. Cardiovascular workouts tend to be longer in duration than anaerobic exercise because … [Read more...]
