Bob Greene
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Prevent Diabetes with Diet and Exercise
Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.
The number of Americans with diabetes has tripled since 1980, and as many as 95 percent of those diagnosed have Type 2 diabetes -- the kind that is often triggered by obesity. Diabetes and its precursor, pre-diabetes, have reached epidemic levels in this country. Sadly, it looks like this trend will continue to grow, as nearly one in five people has pre-diabetes.
These are sobering statistics, but there is good news. You can avoid these two conditions by making easy but significant lifestyle changes. This is the premise of my new book (co-authored by endocrinologist John J. "Jack" Merendino, Jr. and nutritionist Janis Jibrin) "The Best Life Guide to Managing Diabetes and Pre-Diabetes," out Tuesday, November 3.
To reduce your risk, use the following strategies:
The number of Americans with diabetes has tripled since 1980, and as many as 95 percent of those diagnosed have Type 2 diabetes -- the kind that is often triggered by obesity. Diabetes and its precursor, pre-diabetes, have reached epidemic levels in this country. Sadly, it looks like this trend will continue to grow, as nearly one in five people has pre-diabetes.
These are sobering statistics, but there is good news. You can avoid these two conditions by making easy but significant lifestyle changes. This is the premise of my new book (co-authored by endocrinologist John J. "Jack" Merendino, Jr. and nutritionist Janis Jibrin) "The Best Life Guide to Managing Diabetes and Pre-Diabetes," out Tuesday, November 3.
To reduce your risk, use the following strategies:
- Maintain a healthy weight. Many of the same weight-loss tips I recommend in "The Best Life Diet," such as eating regular meals and snacks and avoiding certain foods that trigger weight gain, also work for fighting diabetes. That's because being overweight or obese significantly increases your risk for pre-diabetes and diabetes. In fact, people who carry their weight around their middles are most at risk for the disease. In one study, people who had the largest waistlines were 10 times more likely to have diabetes than those who had the smallest. To find out your waist circumference, take a measuring tape and wrap it around your bare abdomen just above your pelvic bone. The tape should be snug, but not pressing into your skin. Exhale a little and measure. The healthy cut-off: Men should be less than 40 inches; women should be less than 35. (If you're of Asian heritage, the numbers are 38 for men and 33 for women.)
Don't Let Halloween Do Your Diet In
Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.
For many people, the giant plastic pumpkin filled with tempting treats is what's most frightening about Halloween. Sure, the goodies are supposed to be for the trick-or-treaters, but many of us find ourselves dipping into the candy bowl to satisfy our sweet tooth. This year, instead of being haunted by this diet derailer, use my simple strategies to conquer candy cravings.
Buy late. Avoid stocking up on Halloween candy ahead of time, even if it's on sale. Giant bags of sweets sitting on your table or in your cabinet several days or even weeks before the big day is way too tempting. Head to the store next week, or even the day before, and buy only as much as you think you'll need.
Be picky. When shopping for Halloween candy, choose sweets you don't like. If you can't fight your love of chocolate, opt for Skittles or Sour Patch Kids instead of M&Ms and Hershey bars. That way, even if they're lying around, you're not tempted to dig in.
Give out other goodies. The neighborhood kid may not agree, but you don't have to give out candy on Halloween. Healthier treats, like packaged pretzels or dried fruit, are good alternatives. You can even opt for non-food goodies, such as pencils or stickers.
Photo: Corbis
Buy late. Avoid stocking up on Halloween candy ahead of time, even if it's on sale. Giant bags of sweets sitting on your table or in your cabinet several days or even weeks before the big day is way too tempting. Head to the store next week, or even the day before, and buy only as much as you think you'll need.
Be picky. When shopping for Halloween candy, choose sweets you don't like. If you can't fight your love of chocolate, opt for Skittles or Sour Patch Kids instead of M&Ms and Hershey bars. That way, even if they're lying around, you're not tempted to dig in.
Give out other goodies. The neighborhood kid may not agree, but you don't have to give out candy on Halloween. Healthier treats, like packaged pretzels or dried fruit, are good alternatives. You can even opt for non-food goodies, such as pencils or stickers.
Too Much of a Good Thing
Fitness, Best Life with Bob Greene
Photo: Getty Images
When it comes to working out, you probably think that the more you can do, the better. That's true, but only up to a point -- there is such a thing as too much exercise. In fact, if you train too frequently or too intensely, not only will you impede your body's ability to recover, gain strength and improve fitness, but you could also injure yourself. That's why it's important to schedule easy workout days, as well as off days, into your cardio routine. Do these things and you can avoid these common over-training injuries.
Muscle strain. A little muscle soreness after exercising is normal and is a sign that your workouts are working. In most cases, muscle soreness reaches its peak at 48 hours and then starts to ease. But a more severe pull -- one that interferes with everyday life and lasts longer than a couple of days -- could be a sign that you're overdoing it. The fix: Apply ice to the area, rest until you're no longer sore and do some gentle stretching. And to prevent a strain or spasm going forward, make sure to warm up before beginning a workout and stretch afterward.
Shin splints. This inflammation of the muscle that surrounds your shin can be extremely painful. If you have shin splints, your best bet is to reduce the pace and duration of your runs for a while. Applying ice and taking an anti-inflammatory medication, such as aspirin or Advil, can help while the injury heals. To avoid a case of shin splints, be sure to stretch before you work out and warm up for five to 10 minutes before you hit your regular pace.
Want to Lose Weight? You Gotta Work Out
Diet & Weight Loss, Fitness, Best Life with Bob Greene
Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.
A recent story in TIME magazine suggested that when it comes to weight loss, exercise doesn't work. The author claimed it was because exercise stimulates hunger, which leads people to "make up" for the calories burned during a workout, either by eating more calories or by moving less afterward.
One major problem with this argument is that the study the author primarily used to support his theory only looked at low-intensity exercise. During the six-month study from Louisiana State University, participants worked out at only 50 percent of their maximum heart rate. In my experience, low levels of exercise can (and often do) stimulate the appetite in direct relation to calories burned. So, the more calories you burn, the more your appetite increases. Not surprisingly, that's exactly what the study found.
However, if you work out hard enough (which should be at about 80 percent of your target heart, or vigorously enough that you could still carry on a conversation during the workout, but would prefer not to), you'll likely burn more calories than you take in -- even if you experience an increase in appetite. And the fitter you are, the longer and harder you can work out, which will further increase your calorie burn not only during the session, but throughout the day as well.
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| Photo: Corbis |
One major problem with this argument is that the study the author primarily used to support his theory only looked at low-intensity exercise. During the six-month study from Louisiana State University, participants worked out at only 50 percent of their maximum heart rate. In my experience, low levels of exercise can (and often do) stimulate the appetite in direct relation to calories burned. So, the more calories you burn, the more your appetite increases. Not surprisingly, that's exactly what the study found.
However, if you work out hard enough (which should be at about 80 percent of your target heart, or vigorously enough that you could still carry on a conversation during the workout, but would prefer not to), you'll likely burn more calories than you take in -- even if you experience an increase in appetite. And the fitter you are, the longer and harder you can work out, which will further increase your calorie burn not only during the session, but throughout the day as well.
Lightened-Up Labor Day Fare
Diet & Weight Loss, Best Life with Bob Greene
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| Photo: Getty Images |
However, if you work out hard enough (which should be at about 80 percent of your target heart, or vigorously enough that you still could still carry on a conversation during the workout, but would prefer not to) you'll likely burn more calories than you take in -- even if you experience an increase in appetite. And the fitter you are, the longer and harder you can work out, which will further increase your calorie burn not only during the session, but throughout the day as well.
Labor Day Weekend is here, which means that it's time to squeeze in one last barbecue before the summer season officially ends. Make this a get-together to remember by serving creative -- and of course, healthful -- food that your guests will love. Instead of the same old hamburgers and hot dogs, try my grilled salmon recipe. I've been spending the summer in Hawaii, and I have to say, I've gotten hooked on grilled fish! Pair it with a roasted potato salad dish instead of standard fat-laden sides, like macaroni salad, and you'll have a satisfying summer meal that won't sabotage your weight-loss efforts. Check out the recipes for these two great dishes below and enjoy your holiday weekend!
Grilled Salmon (makes four servings)
Prep Time: 5 minutes
Total Time: 20 minutes
Ingredients:
- 1 onion, finely chopped
- 1/2 teaspoon salt
- 1 pound wild salmon fillet
- 1/4 cup chopped fresh herbs, including flat parsley, dill, thyme and oregano
- 2 lemons, cut into thin slices
Back to School, Back to Healthy
Diet & Weight Loss, Best Life with Bob Greene
Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.
It's back-to-school time, which means the carefree days of summer are over and your family will be getting into a routine once again. Don't worry! This can be a good thing, because following a set schedule that consists of regular exercise and healthy meals and snacks can help you and your little ones feel their best.
Of course, you might feel that you have less control while they're in school all day, but if you adopt a handful of healthy habits and work them into your child's daily regimen starting now, you can not only get them used to eating more healthfully and moving more when they're with you, but teach them to make smart choices all on their own. Check out these goals, which you should aim to work into your child's daily routine:
Start off with a healthy breakfast. Kids who have breakfast do better in school than those who don't. Plus, studies in both adults and children show that breakfast eaters are slimmer than skippers. While kids' cereals are notoriously high in sugar and low in fiber, there are a few that provide at least 3 grams of fiber and no more than 7 grams of sugar per 100 calories, such as Kix and Barbara's Puffins. If your child won't eat these, try mixing one with his or her favorite cereal. Smoothies are also a great way to start the day -- toss in some frozen fruit, fat-free milk or soy milk and blend! Make sure to include some form of healthy fat, such as a handful of nuts or whole-wheat toast topped with a spread containing no partially hydrogenated oil, like Smart Balance Buttery Spread. You can even throw a tablespoon of peanut or almond butter into the smoothie.
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| Photo: shoothead, Flickr |
Of course, you might feel that you have less control while they're in school all day, but if you adopt a handful of healthy habits and work them into your child's daily regimen starting now, you can not only get them used to eating more healthfully and moving more when they're with you, but teach them to make smart choices all on their own. Check out these goals, which you should aim to work into your child's daily routine:
Start off with a healthy breakfast. Kids who have breakfast do better in school than those who don't. Plus, studies in both adults and children show that breakfast eaters are slimmer than skippers. While kids' cereals are notoriously high in sugar and low in fiber, there are a few that provide at least 3 grams of fiber and no more than 7 grams of sugar per 100 calories, such as Kix and Barbara's Puffins. If your child won't eat these, try mixing one with his or her favorite cereal. Smoothies are also a great way to start the day -- toss in some frozen fruit, fat-free milk or soy milk and blend! Make sure to include some form of healthy fat, such as a handful of nuts or whole-wheat toast topped with a spread containing no partially hydrogenated oil, like Smart Balance Buttery Spread. You can even throw a tablespoon of peanut or almond butter into the smoothie.
Take This Self Exam and Get to the Root of Your Weight Loss Struggles
Diet & Weight Loss, Motivation
Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.
You want to lose weight. You want to be in shape. You want to live healthier. But for some reason, you just can't make it happen. Whenever people ask me for advice on how to overcome this issue, I often respond with a question: Why haven't you been successful at losing the weight? Many give me what I call a surface answer: Something like, "I don't have time" or "I feel guilty doing things for myself instead of my family." But often the real issue is something much deeper. Maybe you're feeling unfulfilled in a relationship, so you turn to food to cope. It could be that financial stress causes you to misuse food. It can also be an issue of self-worth. If you don't value yourself and feel that your health is worth the effort, then you won't hit the gym or go for that scheduled run.
To uncover what's standing between you and your best life, ask yourself these five important questions. Instead of simply answering them on the fly, sit down and really think about each one. Jot down your answers so you have a written reminder, which you can refer to whenever you need a motivation boost.
1. What are you really hungry for?
Many people turn to food when they're feeling depressed, angry or bored. Try to figure out what causes you to overeat. A food and mood journal can help you spot any patterns. You may know that you can't find companionship at the bottom of a bag of chips, but until you identify that loneliness is at the root of this pattern, you won't be able to break it.
2. Why are you overweight?
Answers like, "I don't like the taste of vegetables" won't cut it. These are merely obstacles -- not the real reason that you're struggling to slim down. Many people use their weight as a security blanket. They worry that if they lose a lot of weight, people will be able to see them for who they really are. For others, it's fear that's holding them back -- whether it's a fear of making a change or even finding success. You may have to do some digging to figure out the answer to this question.
You want to lose weight. You want to be in shape. You want to live healthier. But for some reason, you just can't make it happen. Whenever people ask me for advice on how to overcome this issue, I often respond with a question: Why haven't you been successful at losing the weight? Many give me what I call a surface answer: Something like, "I don't have time" or "I feel guilty doing things for myself instead of my family." But often the real issue is something much deeper. Maybe you're feeling unfulfilled in a relationship, so you turn to food to cope. It could be that financial stress causes you to misuse food. It can also be an issue of self-worth. If you don't value yourself and feel that your health is worth the effort, then you won't hit the gym or go for that scheduled run.
To uncover what's standing between you and your best life, ask yourself these five important questions. Instead of simply answering them on the fly, sit down and really think about each one. Jot down your answers so you have a written reminder, which you can refer to whenever you need a motivation boost.
1. What are you really hungry for?
Many people turn to food when they're feeling depressed, angry or bored. Try to figure out what causes you to overeat. A food and mood journal can help you spot any patterns. You may know that you can't find companionship at the bottom of a bag of chips, but until you identify that loneliness is at the root of this pattern, you won't be able to break it.
2. Why are you overweight?
Answers like, "I don't like the taste of vegetables" won't cut it. These are merely obstacles -- not the real reason that you're struggling to slim down. Many people use their weight as a security blanket. They worry that if they lose a lot of weight, people will be able to see them for who they really are. For others, it's fear that's holding them back -- whether it's a fear of making a change or even finding success. You may have to do some digging to figure out the answer to this question.
Get Your Wii Game On to Get In Shape
Fitness, Best Life with Bob Greene
Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.
If I were to ask you to name a gadget that basically everyone has in their home that can help you slim down and shape up, the last thing you'd probably say is the TV. After all, the television doesn't exactly conjure up pictures of fitness -- most people simply plop down on the couch and get lost in their favorite show along with a bag of chips or other empty-calorie food. Many experts point to the television as a major contributor to the obesity epidemic, and study after study continues to link TV watching to inactivity and an increased risk for a variety of diseases, both in children and adults.
But believe it or not, you can turn your TV into something good for your health, thanks to interactive video games like Nintendo Wii Fit. Researchers have found that for younger adults, an interactive video game workout, like boxing, sufficiently raised peoples' heart rates enough to provide a moderate-intensity workout, and that bowling did the same for older adults.
If it's been a while since you picked up a video game controller, you might be surprised by how things have changed. Video games used to require very little physical effort -- you could play virtually any sport by simply clicking a few buttons. Nintendo Wii requires much more activity. Now, you stand and use a motion-activated controller or foot board, while you run, jump or swing, to make your avatar (game character) do the moves on screen.
There are a number of interactive games you can do, including yoga, tennis and dance. I actually teamed up with EA SPORTS recently to create EA SPORTS Active, an interactive game for the Wii system that features resistance exercises and cardio workouts that will help improve your fitness level, strength, coordination, agility and balance.
If I were to ask you to name a gadget that basically everyone has in their home that can help you slim down and shape up, the last thing you'd probably say is the TV. After all, the television doesn't exactly conjure up pictures of fitness -- most people simply plop down on the couch and get lost in their favorite show along with a bag of chips or other empty-calorie food. Many experts point to the television as a major contributor to the obesity epidemic, and study after study continues to link TV watching to inactivity and an increased risk for a variety of diseases, both in children and adults.
But believe it or not, you can turn your TV into something good for your health, thanks to interactive video games like Nintendo Wii Fit. Researchers have found that for younger adults, an interactive video game workout, like boxing, sufficiently raised peoples' heart rates enough to provide a moderate-intensity workout, and that bowling did the same for older adults.
If it's been a while since you picked up a video game controller, you might be surprised by how things have changed. Video games used to require very little physical effort -- you could play virtually any sport by simply clicking a few buttons. Nintendo Wii requires much more activity. Now, you stand and use a motion-activated controller or foot board, while you run, jump or swing, to make your avatar (game character) do the moves on screen.
There are a number of interactive games you can do, including yoga, tennis and dance. I actually teamed up with EA SPORTS recently to create EA SPORTS Active, an interactive game for the Wii system that features resistance exercises and cardio workouts that will help improve your fitness level, strength, coordination, agility and balance.
Bob's Summer Slim Down
Diet & Weight Loss, Motivation, Best Life with Bob Greene
Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.
I always look forward to summer because it's so easy to be active when the weather is nice and the days are long. Whether you're heading to the beach for the day or simply hanging out in your own backyard, there are so many fun ways to squeeze in some exercise. And remember, the more you enjoy your exercise routine, the more likely you are to stick with it! Check out my favorite ways to get sweaty this summer:
Get wet. Working out in the water is a great option, particularly if you're recovering from certain injuries or suffer from arthritis. Swimming laps, treading water or even walking in the water provides resistance without putting much pressure on your joints. The downside to wet workouts? They're generally less intense than other cardio activities because most of your weight is supported, so you may have to go for longer and work out more intensely to get the same effects as land-based exercises. Plus, your body typically won't heat up the way it does with other types of aerobic exercise. Heating up is important because it's typically associated with a decrease in appetite; swimming, on the other hand, can actually increase your appetite. For this reason, swimming shouldn't be the only cardio activity you do if you're trying to lose weight.
Stroll in the sand. Jogging, or even just walking on the beach, is a great workout. You'll burn twice as many calories on the sand as you would on the sidewalk. For a less intense workout, try walking or running on wet sand.
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| Photo: mikebaird, Flickr |
Get wet. Working out in the water is a great option, particularly if you're recovering from certain injuries or suffer from arthritis. Swimming laps, treading water or even walking in the water provides resistance without putting much pressure on your joints. The downside to wet workouts? They're generally less intense than other cardio activities because most of your weight is supported, so you may have to go for longer and work out more intensely to get the same effects as land-based exercises. Plus, your body typically won't heat up the way it does with other types of aerobic exercise. Heating up is important because it's typically associated with a decrease in appetite; swimming, on the other hand, can actually increase your appetite. For this reason, swimming shouldn't be the only cardio activity you do if you're trying to lose weight.
Stroll in the sand. Jogging, or even just walking on the beach, is a great workout. You'll burn twice as many calories on the sand as you would on the sidewalk. For a less intense workout, try walking or running on wet sand.
Get Your Pre-Baby Body Back
Motivation, Best Life with Bob Greene
Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.
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| Photo: Ed Yourdon/Flickr |
To get back on track after baby, you should be:
Patient. You gained your pregnancy weight gradually so don't expect to lose it right away. While it's not uncommon to drop 10 pounds shortly after childbirth, the rest may come off more slowly. What might be even more frustrating is that many women aren't able to return to their original fitness routine right away, particularly if they've had a C-section. Once you get the OK from your doc to start exercising, aim to build up slowly. For instance, if you used to go for a 30-minute walk three times a week, start with once a week for 10 or 15 minutes, or as long as you can comfortably go. The next week, try to increase the time by a few minutes. Once you get back up to 30 minutes, add another day of walking, and so on.
