Showing posts with label proper. Show all posts
Showing posts with label proper. Show all posts
Manage Diabetes With a Proper Diabetes Diet Plan
Wednesday, March 12, 2014
All diabetic patients are recommended to monitor their blood sugar levels using glucose blood meters and insulin pumps. But to lead a healthy life diabetic patients are also recommended to follow a proper diabetes diet plan. Eating healthy food will help stay active if the patient strictly follows the diabetes diet meal plan suggested by the consultant physician.
When a diabetic patient begins to follow a diet plan he should first write down everything that he eats and should make it a point to check his blood sugar levels both before and after meals. This will give the patient a chance to see how different food items included in the diet will affect his blood sugar levels. Jotting down the changes in the diet is a good practice and must be followed by all diabetic patients when he begins to follow a diet plan or whenever his treatment changes.
Carbohydrates along with fats and protein contribute a great deal to produce energy for the human body. These constituents in the diet greatly elevate blood glucose levels in the bloodstream. Theore, it is suggested that a diabetic patient should consume these constituents in small quantities in his diet. A diabetic patient should consume food items that include all types of nutrients but in smaller quantities that the body of a diabetic patient can tolerate and help trigger energy levels.
All types of diabetic patients, whether diet-controlled, insulin-dependent or oral medication should make it a point to follow a proper diabetes diet. Usually the diet doesn’t suggest people to lose weight but any activity that helps lose weight will help diabetic patients lead an active life. In fact in some cases losing weight in large amounts will help the patient consume lesser amount of medication or may be no medication at all.
When a diabetic patient begins to follow a diet plan he should first write down everything that he eats and should make it a point to check his blood sugar levels both before and after meals. This will give the patient a chance to see how different food items included in the diet will affect his blood sugar levels. Jotting down the changes in the diet is a good practice and must be followed by all diabetic patients when he begins to follow a diet plan or whenever his treatment changes.
Carbohydrates along with fats and protein contribute a great deal to produce energy for the human body. These constituents in the diet greatly elevate blood glucose levels in the bloodstream. Theore, it is suggested that a diabetic patient should consume these constituents in small quantities in his diet. A diabetic patient should consume food items that include all types of nutrients but in smaller quantities that the body of a diabetic patient can tolerate and help trigger energy levels.
All types of diabetic patients, whether diet-controlled, insulin-dependent or oral medication should make it a point to follow a proper diabetes diet. Usually the diet doesn’t suggest people to lose weight but any activity that helps lose weight will help diabetic patients lead an active life. In fact in some cases losing weight in large amounts will help the patient consume lesser amount of medication or may be no medication at all.
Proper nutrition of glutamine
Thursday, January 23, 2014
For many years researchers have been left impressed by the numerous applications of amino acid supplementation . These are the building blocks of protein synthesis to achieve greater muscle mass.
Glutamine can be synthesized in the body through other amino acids such as glutamic acid , valine or isoleucine . Most of the glutamine containing protein sources , but some athletes say that need additional supplementation .
features:
It is a non - essential but very important in case of intense workouts , stress, illness , etc. amino acid.
Constitutes 60 % of the deposits of free amino acids in skeletal muscle.
Synthesize other non- essential amino acid, mucopolysaccharides and nucleotides.
It is found mainly in milk , meat, peanut, almond , soy, beans and turkey.
functions:
Anti Catabolic effect : muscular prevents loss of mass.
Promotes protein synthesis : increased lean muscle mass .
Enhances the immune system.
It is an important brain fuel .
Relieves the catabolic effects of glucocorticoid use in case of injury .
It can be converted to glucose without insulin plasma levels are altered.
Contributes to glycogen recovery after training .
Help with post- traumatic recovery : involved in wound healing .
How to use:
Should perably be taken before training on an empty stomach.
The recommended dose is 50mgr./día/kilogramo body weight.
It is usually recommended along with taurine and creatine.
I hope you find it helpful, comment and suggest . And do not forget to share !
7 Things You Need to Know about Proper Stretching Techniques
Sunday, January 12, 2014
Always warm up first."To improve range of motion and avoid injury, you do need to stretch, but dont ever do it when muscles are cold," warns orthopaedic surgeon William Levine, MD, director of sports medicine at Columbia University Medical Center in New York City. "Always start with some mild aerobic warm-ups to get blood to the tissue before doing any stretching."
Holcomb recommends brisk walking or slow jogging for about five minutes, rather than stretching before exercise. "Warming up increases blood flow, which increases the temperature in the muscle, which makes the collagen fibers more elastic like a rubber band," he explains.
After warming up, do dynamic (not static) stretches. Dynamic stretching means slow, controlled movements rather than remaining still and holding a stretch. They may include simple movements like arm circles and hip rotations, flowing movements as in yoga, or walking or jogging exercises like those mentioned below. While studies have not clearly proven this, increasing numbers of experts agree that dynamic stretching is the best stretching routine before a workout or competition. Levine warns, however, that proper technique is key. "Poor technique that is not anatomically correct puts you at higher risk for injury."
Holcomb recommends three all-purpose dynamic stretches for your lower body:
* Goose-step march: Slowly lift your leg straight out in front of you, alternating as you walk with your normal stride length. While others may think youre doing a Monty Python skit, it is an effective hamstring stretch.
* Knee lifts: As youre jogging or walking, bring knees up toward your chest. For a variation, as your right knee comes up, twist the lifted leg gently to the left and your upper body gently to the right for a spinal twist. Repeat on each side as you jog or walk (warning: you may be mistaken for a Rockette).
* Butt-kick: As you jog or walk, bend one knee and lift it behind you as if you were trying to kick yourself in the butt. Its not punishment; it stretches the quadriceps.
Do several repetitions of 30 seconds each at your own pace. The point is to do the movements in a controlled way. Stop if you get tired so you still have energy for your workout.
Consider yoga. "Isnt it interesting that this new research is figuring out what yoga teachers have known for thousands of years?" says Mary Pullig Schatz, MD, a retired surgical pathologist, yoga expert, and author of Back Care Basics. If youre familiar with yoga basics, she suggests, you can use those moves as dynamic stretches before, say, a run or a long bike ride. Try two minutes of sun salutations to stretch multiple parts of the body. Or make downward-facing dog dynamic by pedaling your feel or lifting alternate legs.
"Improving your flexibility allows you to put your body in good ergonomic alignment," Schatz says. "Yoga can help you combine flexibility and strength, breathe properly, reduce head, neck, and back pain, and put the body back in balance."
After your workout or competition, then do static stretches. "Too many people do static stretching before and then nothing after," says Holcomb. "Thats the most common mistake I see." This is where youll lengthen muscles and improve your flexibility. Hold static stretches for about 30 seconds.
Learn warm-ups and stretches particular to your sport. Levines team takes care of 29 varsity teams, so hes seen every kind of sports injury there is.
"For example, football linemen are vulnerable to shoulder tears," he says. "Runners may suffer knee problems and shin splints. For golfers, the lower back is often the hot spot."
New research shows its a good move to learn stretching routines customized for your sport and to help prevent the injuries most common to it. The Santa Monica Orthopedic and Sports Medicine Research Foundation in California studied women soccer players who are subject to ACL tears and created a program called Prevent Injury and Enhance Performance (PEP). The program (which can be downloaded at http://www.aclprevent.com/pepprogram.htm) includes a warm-up and stretches (as well as strengthening and agility exercises) specifically designed to prevent ACL injuries.
Never stretch to the point of pain. Forget the phrase "no pain, no gain. "You do not want pain when youre doing dynamic stretching," says Holcomb. "It should be gentle to start and then progress." When youre doing your static stretching afterward, you should go to the point of slight discomfort and intensity, he says, to improve your flexibility. But if youre making a face, your muscle is contracting to protect itself, which is counterproductive.
Stretch to de-stress. These are stressed-out times, and stretching can help. "As you know, your mind affects your body, and your body affects your mind," says Dean Ornish, MD, founder of the Preventive Medicine Research Institute in Sausalito, Calif., and author of The Spectrum. "During times of emotional stress, the muscles in your body contract. This is an adaptive response to acute stress, as it fortifies your body armor so that in times of danger, if you get hit, for example, your muscles help to protect you.
"However, in times of chronic stress, these same mechanisms that have evolved to protect us can create problems -- chronically tensed muscles, especially those in the back and neck, predispose to chronic pain or injury. Thus, stress management techniques can help prevent this. Also, gentle stretching of chronically tensed muscles provide relaxation to the mind as well as the body."
Holcomb recommends brisk walking or slow jogging for about five minutes, rather than stretching before exercise. "Warming up increases blood flow, which increases the temperature in the muscle, which makes the collagen fibers more elastic like a rubber band," he explains.
After warming up, do dynamic (not static) stretches. Dynamic stretching means slow, controlled movements rather than remaining still and holding a stretch. They may include simple movements like arm circles and hip rotations, flowing movements as in yoga, or walking or jogging exercises like those mentioned below. While studies have not clearly proven this, increasing numbers of experts agree that dynamic stretching is the best stretching routine before a workout or competition. Levine warns, however, that proper technique is key. "Poor technique that is not anatomically correct puts you at higher risk for injury."
Holcomb recommends three all-purpose dynamic stretches for your lower body:
* Goose-step march: Slowly lift your leg straight out in front of you, alternating as you walk with your normal stride length. While others may think youre doing a Monty Python skit, it is an effective hamstring stretch.
* Knee lifts: As youre jogging or walking, bring knees up toward your chest. For a variation, as your right knee comes up, twist the lifted leg gently to the left and your upper body gently to the right for a spinal twist. Repeat on each side as you jog or walk (warning: you may be mistaken for a Rockette).
* Butt-kick: As you jog or walk, bend one knee and lift it behind you as if you were trying to kick yourself in the butt. Its not punishment; it stretches the quadriceps.
Do several repetitions of 30 seconds each at your own pace. The point is to do the movements in a controlled way. Stop if you get tired so you still have energy for your workout.
Consider yoga. "Isnt it interesting that this new research is figuring out what yoga teachers have known for thousands of years?" says Mary Pullig Schatz, MD, a retired surgical pathologist, yoga expert, and author of Back Care Basics. If youre familiar with yoga basics, she suggests, you can use those moves as dynamic stretches before, say, a run or a long bike ride. Try two minutes of sun salutations to stretch multiple parts of the body. Or make downward-facing dog dynamic by pedaling your feel or lifting alternate legs.
"Improving your flexibility allows you to put your body in good ergonomic alignment," Schatz says. "Yoga can help you combine flexibility and strength, breathe properly, reduce head, neck, and back pain, and put the body back in balance."
After your workout or competition, then do static stretches. "Too many people do static stretching before and then nothing after," says Holcomb. "Thats the most common mistake I see." This is where youll lengthen muscles and improve your flexibility. Hold static stretches for about 30 seconds.
Learn warm-ups and stretches particular to your sport. Levines team takes care of 29 varsity teams, so hes seen every kind of sports injury there is.
"For example, football linemen are vulnerable to shoulder tears," he says. "Runners may suffer knee problems and shin splints. For golfers, the lower back is often the hot spot."
New research shows its a good move to learn stretching routines customized for your sport and to help prevent the injuries most common to it. The Santa Monica Orthopedic and Sports Medicine Research Foundation in California studied women soccer players who are subject to ACL tears and created a program called Prevent Injury and Enhance Performance (PEP). The program (which can be downloaded at http://www.aclprevent.com/pepprogram.htm) includes a warm-up and stretches (as well as strengthening and agility exercises) specifically designed to prevent ACL injuries.
Never stretch to the point of pain. Forget the phrase "no pain, no gain. "You do not want pain when youre doing dynamic stretching," says Holcomb. "It should be gentle to start and then progress." When youre doing your static stretching afterward, you should go to the point of slight discomfort and intensity, he says, to improve your flexibility. But if youre making a face, your muscle is contracting to protect itself, which is counterproductive.
Stretch to de-stress. These are stressed-out times, and stretching can help. "As you know, your mind affects your body, and your body affects your mind," says Dean Ornish, MD, founder of the Preventive Medicine Research Institute in Sausalito, Calif., and author of The Spectrum. "During times of emotional stress, the muscles in your body contract. This is an adaptive response to acute stress, as it fortifies your body armor so that in times of danger, if you get hit, for example, your muscles help to protect you.
"However, in times of chronic stress, these same mechanisms that have evolved to protect us can create problems -- chronically tensed muscles, especially those in the back and neck, predispose to chronic pain or injury. Thus, stress management techniques can help prevent this. Also, gentle stretching of chronically tensed muscles provide relaxation to the mind as well as the body."
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