OVERCOMING BARRIERS

A barrier is something that keeps you from doing something else.

If you're not active, it's likely that you have at least one reason why. Perhaps you've never been very active. Maybe you're afraid you'll get low blood glucose. Think about what's keeping you from being active and then check out some of our solutions to the most common barriers to physical activity.


Be sure and take time to click on the highlighted text which will take you to another article with helpful hits on that particular subject!

Barrier	Solution
I don't have time to exercise for 30 minutes a day.	Think about your day – do you have available time slots? Do as much as you can. Every step counts. If you're just starting out, start with 10 minutes a day and add more little by little. Work up to 10 minutes at a time, three times a day. You can also try for 15-minute spurts twice a day. Make physical activity part of your daily routine. For example, walk or bike to work or to the store, exercise while you watch TV, take the stairs instead of the elevator, or do something active with your family to spend time together.
I’ve never been active.	Don’t discount your everyday activities. You may do more than you realize, such as housekeeping or mowing the lawn. Being active is more than just “exercise”. Talk to your doctor about what exercise is safe for you and discuss how you can start. Starting slowly is important and so is choosing activities that you enjoy. Over time, activity will get easier. You will find that you can increase the amount/intensity of physical activity you do.
I'm too tired after work.	Find a time when your energy is highest. You could plan to do something active before work or during the day. For example, you could try walking for 30 minutes during your lunch break a few days each week. Remember that increasing the amount of physical activity you do will actually increase your energy.
I don't have the right clothes.	Wear anything that's comfortable as long as you have shoes that fit well and socks that don't irritate your skin.
I'm too shy to exercise in a group.	Choose an activity you can do on your own, such as following along with an aerobics class on TV or going for a walk. Remember that every-day activities you do on your own like gardening and household chores get you moving and help burn calories.
I don't want to have sore muscles.	Exercise shouldn't hurt if you go slowly at first. Choose something you can do without getting sore. Learn how to warm up and cool down. Stretch before and after you do something active.
I'm afraid I'll get low blood glucose.	If you're taking a medication that could cause low blood glucose, talk to your health care provider about ways to exercise safely.
Walking hurts my knees.	Try chair exercises, swimming, biking, or an elliptical machine. These and other low-impact exercises may be less painful.
It's too hot outside.	If it's too hot, too cold, or too humid, walk inside a school or a shopping center. Think of some other activities that are always available regardless of the weather like using a stationary bike, indoor aerobics classes, yoga videos at home, indoor swimming, stair climbing, calisthenics, or dancing.
It's not safe to walk in my neighborhood.	Find an indoor activity, such as an exercise class at a community center. Think of activities you can do in the safety of your home.
I'm afraid I'll make my condition worse.	Get a checkup before planning your fitness routine. Learn what's safe for you to do.
I can't afford to join a fitness center or buy equipment.	Do something that doesn't require fancy equipment, such as walking, jogging, calisthenics, or using cans of food for weights. Jumping rope and resistance band exercises are other activities that only require one piece of inexpensive equipment. Look for inexpensive resources in your community like community education programs, park and recreation programs, walking trails, school running tracks, or worksite wellness programs.
Exercise is boring.	Find something you enjoy doing. Mix it up. Try different activities on different days. Exercise with someone else to keep you company. If you can, try exercising while listening to music or watching television.
I don’t really know how to exercise.	Select activities that require few skills, like climbing stairs, walking, or jogging. Take a class and develop new skills.
I don’t have the motivation to exercise.	Invite a family member or friend to exercise with you on a regular basis. You can also join an exercise group or class in your community. Remember all of the benefits that come with being physically active. Make a plan so you decide when you will do each type of activity. Be sure to set realistic goals and make a plan so you know what you are working toward.

How to Get the Most Benefit From Exercise

Ok, yes, again this is from the ADA and addresses the diabetic.  But, again, you don't have to be a diabetic to use these tricks and tidbits!  The main point is to "just get out there and MOVE your tushy"!

MOM  ;)

Whether you’re a regular gym rat or taking your first baby steps on the treadmill, managing both your exercise regimen and your blood glucose levels can be tricky. Of course, you know that exercise is a great way to keep yourself healthy—but how do you know if you’re too high or low to work out? When is the best time to work out? And why do you sometimes get those pesky high blood glucose levels post-workout?

Michael C. Riddell, PhD, is an exercise physiologist and associate professor in the Muscle Health Research Center at the York University School of Kinesiology and Health Science in Toronto. He has extensively researched the role of exercise in managing type 1 and type 2 diabetes, and he says the biggest hurdle in balancing exercise and blood glucose levels is motivation. Exercise is as important, he says, as diet and medication, and needs to be valued as such. In a study published in the March issue of the journalDiabetologia, Riddell and his colleagues found that with exercise, people with diabetes were able to control their blood glucose levels and live healthier lives—even if they remained above their desired A1C or weight-level goals.

What’s more, people with all types of diabetes are encouraged to do both aerobic (cardio) and weight-bearing (strength) exercise to become the healthiest they can be. And both types of exercise are generally safe for people with diabetes as long as they’re living free of complications of the eyes, kidneys, and nerves. So put on some sneakers and get after it!

All Together Now
Time It Right. Your type of diabetes may indicate the best time of day to exercise. Riddell says people with type 1 may want to consider exercising when their insulin levels are a little bit lower—say, first thing in the morning, before taking insulin and eating breakfast. People with type 2 may especially benefit from physical activity after meals, which can tame blood glucose spikes. That said, getting physical activity regularly is more important than when you do it.

Safety Note

Check with your health care provider before making big changes in your exercise plan, which could require adjustments in your meds, foods, or other treatment.

Test It Out. If you’re prone to lows, know your blood glucose trend before you bounce, boogie, or bowl. People using multiple daily insulin injections or a pump might start testing two hours before exercise, every 30 minutes or so, Riddell suggests. This gives you an idea of which direction your blood glucose is headed before you begin your workout. Then, to protect yourself from going too low or too high, test every 30 minutes during exercise. While that might feel frustrating, it will give you important data (see Understand Spikes, opposite).

Count the Minutes. Both the American Diabetes Association and the American College of Sports Medicine recommend that everyone get 150 minutes of aerobic exercise a week. Those activities are healthiest when they use large muscle groups, Riddell says—think walking, cross-country skiing, swimming, and rowing. Using big groups of muscles helps burn calories and lower blood glucose levels. Do some weight-bearing exercises three times a week to complete your physical activity. Weight-bearing activities involve putting a load on your bones, either your own body weight or external weights. “We know that having a healthy skeletal muscle mass is very important, but [aerobics] don’t build muscle,” Riddell says. “So we have to complement [aerobics with strength training]. We’ll live longer, more independently, and we’ll have much more energy throughout the day.”

NEW OR RETURNING TO EXERCISE

Feels Like the First Time
So maybe this is the first time you’ve ever gotten active. Or maybe it’s just been a long time since you followed an exercise routine. Deciding to make a change is the first step toward a healthier lifestyle. But don’t overwhelm yourself by trying to take on too much. 

Set Goals. Any exercise is good, of course, but if you don’t have a map, you’ll never get anywhere. Setting small goals, Riddell says, can help you see results and feel accomplishment. Maybe you want to lower your fasting blood glucose or lose a couple of pounds within a month’s time. Those are very attainable goals, and once you reach one, you’ll be inspired to keep going.

Start Small. You don’t have to run a marathon, or even a 5K. “If you start slowly, by doing just 15 minutes of aerobic-type activity daily, or anything longer than 10 minutes, that’ll have some benefit,” Riddell says. Aerobic exercise is as simple as brisk walking, riding a bicycle, or jogging. If you can do 10 minutes of aerobic exercise three times a week, you’re already on your way. When you can do that, add a little more time each day, until you’re getting 30 minutes of aerobic exercise every day.

Mind Your Muscles. All exercise routines should include some strength training, in which you’re working and building your muscles with weight-bearing activity. You don’t need dumbbells or any special equipment—the weight of your body counts. “People who are starting to exercise can get a lot of benefits by just doing the motion without any weights,” says Charlotte Hayes, MMSc, MS, RD, CDE, CES, author of The “I Hate to Exercise” Book for People With Diabetes. For example, you can sit in a chair and do a leg lift. “For people who are deconditioned, after 10 or 15 times, they’ll start to feel their muscles working,” she says. You can fill up water bottles and use them as weights, too. And don’t forget, you can do  sit-ups or push-ups for free, in your home, with no equipment necessary. Hayes suggests doing them while watching TV in the evenings.

Stress Less. Diabetes management can take its toll, mentally. Riddell suggests yoga or tai chi to help manage stress while getting in some physical activity; these routines also improve flexibility and balance.

EXPERIENCED WITH EXERICSE
Take It to the Limit

Step It Up. So you’ve been walking the same 45-minute loop in your neighborhood four times a week, for months now. It’s time to kick it up a level, because just as you get bored with your regular routine, so do your muscles. “It is a good idea to mix it up because you become overall more fit when you challenge your body to do something new,” Hayes says. Consider doing intervals: Hayes suggests walking very briskly for three minutes, then at your usual pace for a couple of minutes. Repeat for the length of your workout. You could also try incorporating an exercise class into your routine.

Find a Buddy. Having someone to cheer you along is a major motivator, especially if you’re getting the Same Ol’ Workout Blues. Support groups for people with diabetes can be a great way to get the motivation you need. Alexis Jacobs, 37, of Santa Monica, Calif., is a marathoner with type 1. To stay motivated and get exercise tips, she has made friends through the Diabetes Exercise and Sports Association. “Obviously, you learn from the doctor, but you learn more from collaborating with other people who have the same lifestyles,” she says. “For me, it’s inspiring. It’s motivation to stay in good control.”

Understand Spikes. Some people, particularly those with type 1 diabetes, might find that their blood glucose levels are higher after exercising and require some fine-tuning of insulin. Confusing! Those blood glucose spikes are called the exercise whip: When you vigorously exercise for just a few seconds or minutes, the adrenaline released during that activity can cause blood glucose levels to go up, and sometimes stay up for hours in recovery. “If you do exercise that combines both [short bursts of energy and longer, low- or mid-intensity exercise],” says Riddell, “that has been shown to have a moderating effect, which is really nice.”

Prepare for Lows. You can go low during and even hours after exercise, so have a plan ready. Test your blood glucose frequently. Eating a snack before exercise may help. Talk to your doctor about how best to manage your medications.

http://forecast.diabetes.org/fitness-apr2012?loc=rightrail1_forecast-benefits-exercise_mar2012

Small Steps to Your Health

There are many things the "experts" tell us to do to prevent diabetes complications or type 2 diabetes: Choose healthy foods... make healthy meals... be active 30 minutes a day.

But where should you start? It's not easy to do all of this every day living in today's fast-paced and fast-food world. And it can be even harder if you have a lot of changes you want to make.

• One Step at a TimeIt's easier to make lifestyle changes over months and years. Think of each small step as one piece of your effort to change your habits.
• Bad habits?Accept that you have bad habits you need to change. If you believe you have a problem, you will probably succeed in making some changes.
• Ready, Willing and AbleTo succeed at making lifestyle changes, the change must be important to you. For example, maybe you want to live long enough to see your grandchildren grow up. You must have more reasons to change than reasons not to change.
• Pick and ChooseTake what you want to do and break it down into small steps. Then think about a few things you are ready, willing, and able to change. Leave other habits that you don't feel ready to change for another time.
• Take a LookThink about your current habits. How active are you? Pick some changes that you want to do the most and that will make the biggest impact. For example, take 15 minute break from the TV and go for a walk.
• Setting GoalsFor each goal, think about four things:
  1. How long will you try to reach this goal? Keep it short.
  2. How often will you do this?
  3. Is it easy to do in your regular daily life? Keep it realistic.
  4. Is it limited in scope? Be specific.
  Set 1 to 3 goals at a time. For example: for the next month (how long), four days each week (how often) I will take a 15 minutes walk after lunch three days a week (realistic and specific). Write them down. Put them in a place where you will see them often—on the refrigerator, your bathroom or bedroom mirror, or in your purse or wallet.
  Read more realistic tips on how to be more active.
• How Did You Do?Once the time you set is over, look at the goals you set. Did you succeed? Did you set your sights too high? Did something happen in your life to keep you from being successful? If you were successful, give yourself a BIG pat on the back (or maybe a trip to the movies!).

Wait, you are not done!

Making a change for two weeks or a month does not mean that it will stick for life. It's so easy to slip back to your old ways. Practice the new habits faithfully. It will take months before they become your way of life.

If you weren't successful, try again. Revise your goals or choose easier ones. Make sure they contain the four parts of setting a goal that's within reach. Make sure you want to make changes in this area and that you believe you can.

http://www.diabetes.org/food-and-fitness/fitness/getting-motivated/small-steps-to-your-health.html

10 Ways to Improve Your Day

10 Ways to Improve Your Day in Just 5 Minutes

WebMD Feature  http://www.webmd.com/balance/diet-exercise-stress-10/improve-your-day?page=2

By Jennifer Soong

Reviewed By Louise Chang, MD

Five minutes. True, it's not a heck of a lot of time. But it's just long enough for you to do one thing -- and maybe that one thing that will turn your day around.

In our busy 24/7 universe, it often seems like there's not enough time to do everything you want in a day. But take five and try these 10 simple ways to lower stress and boost your mood and energy levels. They may just help you find the extra spark you need to meet the challenges of the day.

1. Make your bed. Starting off each day with this small ritual can help create a calm environment for you in your bedroom. Gretchen Rubin, author of The Happiness Project, writes that many people benefit from making this modest step part of their routines. By checking it off your to-do list first thing, you've got one less thing to worry about for the rest of the day.

2. Pack a snack. Before you head out the door in the morning, go into the kitchen and grab a fruit (like a banana, apple or grapes) or a healthy snack (like unsalted nuts or low-fat cheese). This way, when a case of the munchies strikes later in the afternoon, you won't be reaching for a bag of chips or a candy bar from the vending machine out of convenience. Besides, you know what they say about an apple a day.

3. Clear your desk. You may not be able to overhaul your closet in five minutes, but you can manage to tidy your desk at work. From stray papers to scattered coffee mugs, clutter can make you lose focus and curb productivity. Declutter your outer environment and you may feel lighter on the inside and more motivated to concentrate on the task at hand.

4. Pump up the music. Several studies have found that listening to music can help lower blood pressure, reduce stress, and boost mood. The right music has the power to change your attitude. So load up your MP3 player and create a special playlist that will make you smile -- whether you're working or working out.

5. Sniff a lemon. For a quick de-stressing trick, turn to an underrated sense -- your sense of smell. Japanese researchers found that linalool; a substance found in lemons, has anti-inflammatory properties and may reduce the flight-or-fight stress response. Other scents like basil, juniper, and lavender have also been found to lower stress.  

6. Stretch. You don't have to be a yogi to benefit from light stretching. Lift your arms above your head at your desk. Or better yet, stretch your legs by walking outside. Stretching can help improve your circulation and flexibility, and may help ease the tight muscles that accompany stress.

7. Meditate. Try meditation and deep breathing to relax and turn your mind off. You don't need any special equipment to practice meditation. Find a comfortable position in a chair or on the floor. Meditating on a daily basis, even just for a few minutes, has been shown to fight depression and ease stress.

8. Keep a gratitude diary. Take a minute every day to write downseveral things you're thankful for, whether they're big or small things. It's easy to vent about weather, traffic, or job woes, but complaining brings negative energy along with it. Being thankful for what you have can make you appreciate all the positives in your life.

9. Turn off your electronics. Just becausewe live in a wired world doesn't mean you need to stay connected every minute of every single day. Staring at computer screens and electronics all day long can zap your energy and encourage inactivity. So log off youremail, phones, and Internet (yes, social networking web sites count, too). This is especially important to allow you to unwind and relax before bed.

10. Prioritize. It’s easy to feel overwhelmed when you have multiple tasks crowding your mind. Make a list and finish your most dreaded duties first to avoid the anxiety caused by procrastination. Make a list and check off each task as you complete it. At the end of the day, a list of accomplishments is a great visual reminder of how productive you were.

snack ideas

from Sunset Magazine, The Travel Issue, May 2012

You want a milkshake...whirl a frozen banana with almond milk and a spoonful each of peanut butter and chocolate syrup.

Mom's Update

ok, I had a doctor appointment today.  Good news and good report.  My weight is the same as it was in December.  My blood glucose was at 11 now it is at 9...we are shooting for 7 or below!!! Need to eat more protein and continue to work on my walking exercise.  My cholesterol is still high, try-glis-o-rides (how do you spell this?) skyrocketing, but down from where they were previously.  Karen was very encouraged. I think though that she was wondering how long I will stick with it. I've really  been giving is some effort though, and my numbers show it! hoo-da-lolly!!!

AHA! it can be done

I just completed 4 laps in the Celebration Center at work!  wa-hoo!
ok, ok, I also had a chocolate milkshake at lunch.  Do they cancel each other out?

Mom's Update

I had my check up with the cardiologist this morning.  Apparently my heart is very strong and shows no sign of heart disease.  So my heart is the best thing I have going for me!  Hurrah!  He says however that I do have something called Metabolic syndrome (or Syndrome X).  Here is an article that tells us more about it.     http://healthtools.aarp.org/adamcontent/metabolic-syndrome         So all of this part is nothing new to me, except that it does have a name.  Who knew?

My goal is a short walk daily and to build up to bigger things...no 8 mile bike ride for me yet! I'd lost a pound since I was at this doctor last month, so that was a "happy" as the doctor said.  I think one of you said that slow and steady wins the race , so that's what I'll need to be doing.

Julie's Update

i was feeling super ambitious this week about my exercising. It all started on Monday, with the sunshine we finally had. I hitched up Chloe's trailer to a bike, and thought we'd just go through the park and come back. We ended up taking a four mile trip to visit Tim at New Seasons, and then returning another four miles to get home! Yes, I was sore, but it was a gorgeous day to have a bike ride. So on Tuesday, being sore and tired already, AI made myself go for a jog. Just halfway through the park. Wednesday I decided to rest, yet I still ran errands, and thus exercised. Today I decided to walk back home from Chloe's WIC appointment, only 2 miles. Tomorrow I must rest...We shall see.

Breakfast...the most important meal of the day

Interesting that Breakfast came up on our site today as I have just received this from my nurse friend for the next Trinity newsletter...It's all about eating breakfast!
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

“Nothing we do, no matter how small or routine should be done without considering what it says about our faith. Every action we take, even eating and drinking, should be done with God's glory in mind.”

1 Corinthians 10:31

The big deal about breakfast

Q: What’s so wrong about skipping breakfast?

A: If you ate dinner two to three hours before bed and slept seven to eight hours, your body is in a fasting state and taking energy from your muscles. To start your metabolism, eat breakfast.

Q: Why are proteins and fiber important in the morning?

A: Eating a well-rounded breakfast is important because all the macronutrients (proteins, fats, and carbohydrates) play roles in everyday bodily functions. Protein helps build and repair cells.

Fats help maintain healthy skin, reproduction, immune function, and brain and eye development. Carbohydrates help your brain function properly.

Q: What are other breakfast benefits?

A: Breakfast helps maintain a healthy blood sugar level. When you don’t eat a well-rounded breakfast, you increase the likelihood of reaching for high sugar snacks and caffeinated beverages later.

Healthy, no-fail breakfasts you can make in a jiffy

Pair a glass of low-fat milk or 100% fruit juice with:

• Peanut butter rolled in a whole-grain tortilla

• A low-fat, whole-grain waffle topped with sliced fruit

• Lean ham and low-fat Swiss cheese on a toasted wholegrain

English muffin

• Melted cheese on whole-grain toast

Source: Melissa Paris, who holds degrees in nutrition and dietetics as well as personal training. She often advises New York entrepreneurs and CEOs on the importance of breakfast.

Avoid exploding eggs

You can scramble, fry, and poach eggs in a microwave. Just don’t try cooking an egg in its shell in the microwave. The steam builds up so quickly that the egg can’t “exhale” it fast enough and the egg may explode.

One-minute Microwave Egg Scramble — you make in a mug

• 2 eggs • 2 Tbsp. low-fat milk • 2 Tbsp. low-fat shredded cheddar cheese • Salt and pepper Directions: Coat a 12-oz. microwave-safe mug with cooking spray. Add eggs and milk; beat until blended. Microwave on high for 45 seconds; stir. Microwave until eggs are almost set (30 to 45 seconds longer). Top with cheese; season with salt and pepper. Microwaves vary. Cooking times may need to be adjusted. Serves 1. Per serving: 215 calories, 15 g fat (6 g saturated fat), 244 mg sodium, 389 mg cholesterol,2 g carbohydrates, 17 g protein

Source: American Egg Board

Eat your breakfast and be well!

Sandy Madsen, RN, BSN / Parish Nurse Coordinator / 503-681-1364 / Sandy.madsen@tuality.org

Nothing tastes as good as skinny feels

An update from me. A big shout out for the loss of my first 5 pounds! My main goal of gaining core strength is so awesome. For the short term, I have yet to exercise 4 days a week but today is a good day to start, right? One change I have made is eating more protein; especially at breakfast. I am amazed at how much less I eat during the day when I have protein at my first meal. Eggs and Kashi Go Lean crunch cereal are my top picks. My next nutrition goal is to cut out sweets. OK, not all sweets but, do I really need dessert after lunch AND dinner? I've learned first hand that eating sugar makes you crave more sugar. Perhaps cutting out dessert all together for a few weeks would be the best way to start this goal? Thoughts?

Sweet!

This is great to be a co-author on the blog now. Hurray. So this week I've been doing great since it's Wednesday. It's April, good job everyone keeping up with your goals. Gotta get our bodies ready for bikini season. hahaha! No thanks. We've all been eating healthier at our house. Pace decided he wanted to join our healthy cause so that helps to have someone in the same house eat and do the same stuff.
Keep up the good work everyone.

50 Healthy Foods under a dollar per pound

Here's an article on some good choices of healthy foods.  Some are a bit far-fetched...bok choy & rutabagas? yuck.
http://www.aarp.org/money/budgeting-saving/info-11-2009/foods_under_a_dollar_per_pound.1.html