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How Exercise Decreases Your Risk of Developing Diabetes
April 06, 2007
Issue #012, April 6, 2007 Newsletter
The "Diet Free ... At Last!" Health & Lifestyle e-Newsletter is dedicated to keeping you updated on important health and weight-loss related issues...
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Table of Contents:
Article: How Exercise Decreases Your Risk of Developing Diabetes
"Miracle Food" of the month: Garlic
Recipe of the month: Linguine & Clam Sauce
Article: How Exercise Decreases Your Risk of Developing Diabetes
Many of the restrictive diets on the market focus on restrictive caloric intake and intensive exercising to lose weight, which leaves you extremely fatigued and hungry all the time. They want you to think that losing weight is very hard work, but it doesn't have to be that way.
On these diets, caloric intake is often much lower than it should be. Restricted calorie diets don't work because the body adjusts its metabolism to match the lower calorie intake, thereby conserving energy. So even though you are taking in less calories, the body automatically adjusts its needs to match these calories and slows downs the metabolism in response. This continual slowing down of the metabolism makes it harder and harder to lose weight, even on very low calorie diets, and easier to store fat.
Following a restricted calorie diet is often the first step in unbalancing the body's intricate fat-burning system. The next step comes when, after the body has been programmed towards fat-storage and the body's fat percentage increases substantially, the body develops insulin resistance.
What is insulin resistance?
When blood sugar (or glucose) rises, insulin moves the glucose into the cells ... dropping the blood sugar level again. When a person is insulin resistant, cells resist the entry of glucose. This means that blood sugar stays in the bloodstream for longer periods of time after eating. When the unfit muscle cells reject the glucose, it is then picked up by the fat cells and stored as fat.
When this happens, the body’s cells become more and more inclined to store fat and less to releasing fat. This makes weight loss more and more difficult as time goes on, leaving overweight people with very little hope of stopping this vicious cycle. Insulin resistance usually develops gradually ... often people may have high blood sugar levels for years without knowing it. The longer a person has insulin resistance, the higher their risk of developing Diabetes is. Excessive insulin also triggers intense food cravings, especially for sweets ...
How Exercise Affects Insulin Resistance and Diabetes
When a person follows a regular exercise program, stored glucose in the muscles gets used up and is replaced by new glucose from digested carbohydrates from the last meal eaten. When a person doesn't exercise regularly, the muscles don't burn off as much stored glucose, therefore the extra glucose is converted into body fat and stored in fat cells.
Insulin resistance switches on a person's fat-storing enzymes and switches off the fat-releasing enzymes. Insulin clears fat out of the bloodstream and into the fat cells. When there is too much insulin in the blood, it doesn't leave any circulating fat to be taken up by muscles and burned for fuel. Instead it clears all the fat out of the blood and stores it in fat cells. Once the body fat has been stored, the insulin resistance makes it difficult to release the fat again to be used as fuel by the muscles. The muscles then try to burn glucose, however insulin resistance also makes it difficult for the muscles to admit the glucose into the cells.
Exercise, on the other hand, improves insulin resistance and switches your body from a fat-storer to a fat-burner.
One of the major metabolic defects associated with Type 2 Diabetes is insulin resistance. It's been clearly demonstrated that exercise can improve the body's resistance to insulin. During moderate exercise, the amount of glucose burnt up by the body increases by 200-300%.
Exercise greatly enhances insulin function in the body. This effect lasts about 12 hours after one exercise session or even longer when regular exercise is undertaken. To get fit, try to exercise aerobically 30-45 minutes per session, every day or every other day ... but make sure you exercise moderately. Exercise sessions that are too intense can cause more harm than good!
Regular exercise burns glucose and fat, not only during exercise, but also for hours afterwards as well. The muscles have a limited supply of glucose stored as glycogen. This glycogen is used up during exercise and has to be replenished afterwards. This replenishment goes on long after the exercise is finished.
For this reason, research has shown that exercise has a very positive effect on insulin resistance and diabetes. In fact, there have been many cases of people reversing their diabetes through exercise alone. Losing weight and fat also plays a very important part in managing or even reversing insulin resistance and diabetes.
So considering all the wonderful health benefits you get from exercising, it is well worth the effort. And a nice side bonus is that you will probably lose weight and fat in the process!
The "Diet Free ... At Last!" Weight Loss Program explains the best way to decrease the risk of diabetes naturally with nutrition, exercise, meditation and supplementation. Click here for more information...
"Miracle Food": Garlic
Everyday we hear about "new" research studies proving the "miraculous" healing powers of many different foods. Most of these foods are really just normal everyday foods that everybody used to eat as part of a normal diet. Of course, in the last 50 to 80 years highly processed convenience foods have taken the place of these healthy whole foods to the detriment of our health.
More and more people are replacing healthy, nutritious whole foods with nutritionally empty processed foods full of chemicals, preservatives and additives. Food forms the building blocks of every cell and tissue in our body. If the food we eat is nutritionally deficient, it obviously is not going to do a very good job of rejuvenating our health and preventing the development of disease.
If, on the other hand, we go back to basics and eat healthy, nutritious food, our bodies have the chance to use the vitamins and minerals in these foods to improve all areas of our health.
One of the foods that have gotten a lot of positive press for its "miraculous" healing powers is garlic.
There are many different health benefits you can get from garlic ...
This is a pretty impressive list of benefits derived from one humble food. I think it may be time for us to rethink adding garlic to our daily diet and to find fun and interesting recipes to jazz up our taste buds, like the following delicious pasta...
Recipe of the month: Linguine and Clam Sauce
1 tin of baby clams, rinsed well ¼ cup white wine
1 onion, chopped 1 tablespoon olive oil
Salt & Pepper, to taste ¼ cup chicken stock
Fresh chives, chopped Fresh Parmesan Cheese
Dried parsley 1 clove garlic, minced
Salt & Pepper Linguine, cooked al dente
Well, that's it for now. Hope you've enjoyed this e-Newsletter as much as I've enjoyed writing it! If you have any fun recipes using garlic (or any recipes at all) that you'd like to share with others, please feel free to send them to firstname.lastname@example.org and I will include them in future issues.
Hope you all have a safe and happy Easter!
All the best,
Geri RichardP.S. If you'd like to check out our previous newsletter issues, just click on this link ...
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Written by Geraldine Richard (c) Copyright 2002 - 2007 weightloss-dietfree.com
Written by Geraldine Richard
(c) Copyright 2002 - 2007 weightloss-dietfree.com
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