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Fitness Tip#333 - March 13, 2013

Wednesday, March 13, 2013

Blood Sugar Stabilization Barrier

After consumption of a carbohydrate-rich meal, your digestive
system breaks down the carbs into tiny glucose molecules.
Once these molecules enter the bloodstream they trigger the release of
insulin by an organ called the pancreas. Insulin ensures that the glucose
is delivered to necessary tissues for energy. When these energy stores are
full any excess glucose still in the bloodstream or digestive tract is easily
converted to fat.

Unfortunately, most of us are walking around with chronically elevated insulin levels because of excess energy consumption, especially
in the form of simple sugars. Constant exposure to high amounts of
insulin results in a condition called “Metabolic Syndrome.”
This condition is characterized by high levels of circulating fats in the
bloodstream, high cholesterol, high blood pressure, uncontrollable
appetite cravings, obesity and increased diabetes risk. Even more
critical is the decreased sensitivity to insulin which means that the
cells become so accustomed to high blood insulin levels that they
grow non-responsive so even more insulin is released!


  Member Comments About This Blog Post:

MOTIV8N2LOSE 3/16/2013 10:05AM

    emoticon - on point....thanks for the information. emoticon

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MOMOF4FOXES 3/13/2013 9:58PM

    Thanks for the info. I definitely was doing better in Feb. than now. I decided to not eat sugary desserts in Feb. and only had something two days out of the month. This month I have had more sugar because we made cookies to take to my kids' awards ceremonies, and my son wanted to make "cookies we use a fork with" or peanut butter cookies. So, we had those around the house. I do better not having homemade goodies around to eat. I have to commit to no sugary desserts again esp. before Easter gets here. emoticon

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RUN4FOOD 3/13/2013 8:56PM

    Doesn't sound like a good thing.

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    Good info. Thanks.

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Fitness Tip#332 - March 12, 2013

Tuesday, March 12, 2013

Free Radical Barrier

The more energy you require the more oxygen you must utilize. Occasionally oxygen can mutate and escape from the cell in the form of a “free radical” or oxidant. When these renegade oxygen molecules combine with other molecules in the body they can interrupt the processes associated with their “host” molecule.

Because they can interact with so many different molecules, free radicals
can wreak serious havoc by altering DNA, destroying sensitive protective
barriers around the cell and changing the fragile biochemical structures
of proteins and fats. These disruptions and alterations of sensitive cellular
processes can sabotage energy production. Even a small amount
of damage to a cell’s outside receptors and membrane can severely alter
the movement of compounds in and out of the cell, eventually killing
the cell.



Fitness Tip#331 - March 11, 2013

Monday, March 11, 2013


Energy comes from food. However, complex actions must take place inside your body for turkey, mashed potatoes and cranberries to be-come the energy needed to talk, stand, sit, walk and breathe. Your body must break the food into small pieces, then absorb and move them through the membrane of a tiny cell to be broken into even smaller pieces. These pieces then enter into a miniscule cellular component called the mitochondria. The mitochondria is the cell’s powerhouse. It is here that the electrical power of oxygen is harnessed to
finally break that last tiny molecule of food apart and release energy!

There are thousands of crucial steps leading up to this eventual re-lease of energy, most of which require energy themselves. This energy is derived from the calories, nutrients, vitamins and minerals you’ve previously consumed and are combined with the oxygen you breathe. Any shortage of the necessary components results in a shortage of energy. Therefore, inadequate oxygen or inadequate food intake results in inadequate energy.

Inadequate energy results in a slow metabolism. WE DO NOT WANT THAT!


  Member Comments About This Blog Post:

ADELCASALE 3/12/2013 6:13AM

    How true!

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Fitness Tip#330 - March 8, 2013

Friday, March 08, 2013

Bad Breakfast Choices

Ideally we'd be prepared -- but if you're stuck in an all-morning meeting and the only food choice is a pastry, is it better to eat it or skip breakfast?

SKIP IT. There is nothing actually filling about a pastry -- no fiber, no water -- so it wouldn't help my hunger. In fact, many times eating something high in sugar like this will lead to an energy crash, so I wouldn't be full and it makes me tired. No thank you! (I have apples and almonds at my office for situations like this.)

Have a great weekend!

My first 5k for 2013 is tomorrow, WOOHOO!


  Member Comments About This Blog Post:

ASHPATCH11 3/11/2013 9:35AM

    Intersecting i would have though to eat was better but good tip now i know better!!

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SEEINGCLEARLY53 3/9/2013 2:19AM

    Good luck! emoticon

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RUN4FOOD 3/8/2013 8:12PM

    I agree. Lucky sweets don't appeal to me very often.
Best of luck to you on your 5K.

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GRACEISENUF 3/8/2013 6:21PM

    Ooops forgot, have a wonderful weekend with your precious wife and little girl too!

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GRACEISENUF 3/8/2013 6:20PM

    Yum, apples and almonds. I have been eating granny smiths with peanut butter. Love the tart taste mixed with sweet/salty of the peanut butter. I bought raw almonds with my hubby the other day 5 pounds and then discovered we had 2 (5) pounds bags in the freezer in the garage.....looks like we have enough for a very long time. :)

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Fitness Tip#329 - March 7, 2013

Thursday, March 07, 2013

Midnight Snacks

We've heard it's not great to nosh late at night -- but if you haven't had a chance to eat dinner all evening, is it better to eat late or go to bed starving?

Eat something but more snack size rather than meal size. Having a gnawing hunger or eating too much food both will lead to poor sleep quality. Try 1/4 cup tuna salad (homemade/healthy mayo), six multi-seed crackers and cut fresh veggies.


  Member Comments About This Blog Post:

RUN4FOOD 3/7/2013 8:00PM

    I'm not supposed to eat anything for an hour before going to bed, so I plan my eating and get my calories in earlier.

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MOMOF4FOXES 3/7/2013 6:02PM

    Thanks for the advice. I just ate dinner, and know I will be hungry before I go to bed in 5 hours, but I am at 1469 calories and don't want to go too high. I was already thinking about whether I should eat something later or not since I am close to 1500 calories already. I am giving blood tomorrow so if I need something I will eat a small healthy snack tonight. emoticon

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GRACEISENUF 3/7/2013 4:46PM

    I used to try and "gut it out" and not eat anything after dinner which is really early around here as my hubby leaves around 5 pm for work. Now I have a healthy snack in the evening like you said and I do sleep much better.

One of my favorites is a smoothie made with 1 cup milk, 1 cup water, about 4 large frozen strawberries and one half cup yogurt and stevia or sweetner. It tastes indulgent and fills me up....plus the milk induces sleep from what I've read.

emoticon for your blogs.

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