Now that we are full swing into the fall season, some people may be losing the motivation to eat healthy and stay active with football games, upcoming holidays, and the overall change in weather serving as temptation to remain indoors and hibernate. Fortunately for you, I have some tips to keep you living healthy with diabetes as the weather gets colder!
1. Use fitness trackers and other digital tools to stay on top of your health.
These gadgets can be incredibly helpful tools. At a minimum use them to reach a walking goal. But most of us need to set even higher goals in order to see significant results. Additional weight management tools should include food tracking, heart rate tracking and strength training.
When it comes to choosing a fitness tracker, I think pedometers are fabulous for steps made outside the gym setting. They are perfect for reminding me to get a walk in before work, during work or on my commute home.
Heart rate trackers are also important tools to measure the intensity of movement. Who really knows how hard to push during a workout? A heart rate monitor removes that uncertainty. When choosing a monitor, I highly suggest one that reads beats per minute via a chest strap as opposed to a wrist sensor. From my experience the chest strap reads more accurately and doesn't breakdown as often as other versions. If your fitness tracker doesn't have a heart rate monitor, I suggest purchasing both.
Additionally, sleep sensors are very cool. I think it is great to see how well I sleep each night and how sleep affects my productivity during the day. I also think it is fascinating to watch the relationship between sleep quality and food quality along with exercise consistency. A sleep sensor should be a constant reminder to shut off electronics a bit sooner each night in order to increase sleep length. That way more energy can be put towards working out and other priorities the following day.
2. Utilize still drills to build muscle endurance.
A still drill is a non-moving exercise used to build muscle endurance. I use them between cardio drills. Start with a set of each of the following exercises outlined below and then end the entire set with a cardio interval, such as jumping rope for the length of one song, 500 meter rowing, running a quarter or half mile, or a two-minute stationary bike sprint. Complete the entire sequence three times.
Still Drills Exercises:
A. Double leg wall sit – minimum 1 minute
B. Single leg wall sit – minimum 30 seconds
C. Plank – six separate 10-second holds resting knees for one second between each hold.
D. Flexed arm hang – hold chin up over a bar and hang for a minimum 10 seconds
E. Low lunge – kneel on one knee and then elevate the back knee off the floor an inch and hold there for a minimum of 30 seconds (put hands behind head the entire time)
3. You can still eat healthy!
Try this diabetes-friendly recipe for the football season.
Paleo Football Deviled Eggs
- 12 large hard-boiled eggs
- 1/3 cup mayonnaise
- 2 tsps. prepared mustard (recommended: Dijon or yellow)
- 1 1/2 Tbsp. finely chopped white onion
- 1/4 – 1/2 tsp. Tabasco sauce, or to taste
- 1/4 tsp. salt
- 1/4 tsp. freshly ground black pepper paprika, for garnish. Green onions, for garnish.
Other ideas for additions: Sweet pickle relish, chopped chives, finely chopped cornichons, chopped fresh dill, curry powder, prepared horseradish, Sriracha sauce, mashed avocado, etc.
Directions:Using a knife, cut the hard-boiled eggs in half lengthwise from top to bottom. Using a small spoon, carefully remove the yolk halves from the eggs, taking care not to break the egg white halves. Place the hollowed egg halves on a plate and place all of the yolks into a medium bowl.
Using a fork, mash the yolks until evenly fine. To the yolks, add mayonnaise, mustard, chopped onion, Tabasco, salt, and pepper, and mix until combined. Add additional ingredients to yolk mixture, if desired.
Using two small spoons, transfer egg yolk mixture (about 1 Tbsp.) to halved egg whites. Lightly sprinkle paprika on top of eggs. Serve immediately or serve chilled.
To make the stitches/laces of a football: Using a knife, slice off the green parts of the scallions. Slice the green parts lengthwise to achieve thin long strips of scallions. Cut 1-centimeter long pieces of green onion, and also 2.5-centimeter long pieces. Place the longer strip of green onion in the center of the deviled eggs. Across the top of this long strip, place three 1-centimeter long pieces of green onion on the deviled eggs to form football stitches.Serve immediately.
*Recipe from www.foodgawker.com.
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