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Healthy Weight Loss and Exercise">
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ADA Moderator: Welcome to ADA Live!
Today our guest is Robert Reames one of the nation's most recognized personal trainers. Rob's new book, Make Over Your Metabolism, a fitness, nutrition and lifestyle book that covers the total spectrum of weight loss and optimum health, is in stores and available online now. This is your chance to take advantage of Rob's knowledge and experience to apply directly to your goals. Rob is currently in his fourth season as the official trainer and consultant for "The Ultimate Weight Loss Challenge" on the nationally syndicated program, The Dr. Phil Show.
It's a pleasure to have you here today Rob.
Robert Reames: Thanks, it's great to be here. I congratulate all of you for making the effort to help control your weight and manage your diabetes. It's a well-researched fact that exercise and proper nutrition can increase your insulin sensitivity and assist you in properly managing your blood glucose levels. Lots of questions coming in, so let's get started.
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Topeka, Kansas: The weather is so lousy here that sitting inside and eating is a key recreation. If you hate the mall don't have money for fancy exercise equipment, what do you suggest. Bob
Robert Reames: Look into purchasing inexpensive equipment for your home. Sporting good stores and Sears have very reasonable deals on workout equipment....doesn't need to be fancy. Free weights are very inexpensive. Have the perspective that workout equipment is another form of health insurance. It improves quality of life.....then it may not be percieved as expensive.
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dunmore pa: should you walk before or after a meal
Robert Reames: Overall best time to exercise is 1 to 3 hours post meal.
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wilmington delaware: Hi, My boyfriend has diabetes I and is on an insulin pump, he is exercising moderately and I think not eating enough calories. He is having at least 1 low every other day and says he's eating enough. I think he should be eating at least 1600 calories or more for a man who is 6 feet tall with a large build and only weighs 223. He thinks he should eat a bowl of oatmeal for breakfast then a tv dinner for lunch and for dinner a chicken breast a cup of brown rice and some broccoli. Please let us both know if this is enough food. How many calories should he be eating and still continue to lose weight? thanks so much. Wilmington worrier.
Robert Reames: Consume lean proteins; chicken, fish, lean beef/lamb, turkey. Eat plenty of nonstarchy vegetables and consume only high fiber nonprocessed starches. Think not just about overall calories....but what the calories consist of. Protein and fiber at all major meals helps greatly with overall weight control. Don't skip meals and include 2 small snacks as well. Stay clear of any processed carbohydrates and sugars.
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Suva: how can a person who is not overweight but he/she is diabetea and can we know that we might be suffering from it?
Robert Reames: See a diabetes specialist in your area. A specialist can give you specific diagnosis.
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Southfield, MI: I am a type 2 diabetic taking oral medications. I am on a low carbohydrate diet, I do elliptical training 4 days a week and weight training 1-2 days a week and haven't lost any weight in 3 months. I eat oatmeal for breakfast every day. The rest of my meals and snacks are very low in carbohydrates. Am I still eating too many carbohydrates to lose more weight?
Robert Reames: Try and incorporate plenty of fiber and a protein source at all major meals. Go with predominantly nonstarchy vegetables as well. Check with your physician regarding any weight gain side affects from your medications.
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Baltimore, Maryland: Hi Rob. I have just been diagnosed with diabetes and am looking at beginning at Gold's Gym. I have other health problems, including femur replacement. Will Gold's Gym personal be able to help me with an exercise routine even with my limitations?
Robert Reames: Absolutely. When you join Gold's Gym.... make sure that you include some sessions with one of their top quality trainers right from the get go so that you can begin immediately with a program that works for you and your present individual abilities and goals. You want the safest and most effective program for you....and you can achieve this with the Gold's organization.
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Fairfax, Virginia: I'm a newly diagnosed T2 diabetic. My nutritionist says I'm losing weight too fast at 2 pounds per week. She would rather me lose 1/2 - 1 pound per week. Her reasoning is that I will 'burnout' if I am on such a rigid diet and will resume my old eating habits if I feel frustrated by my "limited" food. I actually feel quite the opposite. I feel motivated, energized, and very upbeat about my weight loss. I am not frustrated. I vary my diet and have found some great recipes while following the food plan the nutritionist prescribed. My A1c dropped from 8.7 to 7.4 in one month, daily BS levels are good, and my doctor is very pleased. I am a female, 48 y.o., 5'4", 186 lbs. I lost 18 lbs. in 9 weeks. I have incorporated walking into my daily life (did not exercise before) and now walk about 25 minutes per day. I don't want to 'slow down' my weight loss. And I am very aware that losing the weight is only half the 'battle'--keeping it off is the second half which will be achievable through healthy eating and continued exercise. I feel very defeated and frustrated by my nutritionist's negative comments. Your opinion?
Robert Reames: Weight loss is very individual.....different people will lose weight at different paces. It's important to see "what" your weight loss consists of....muscle, water for fat. This is why I recommend monitoring girth measurements (hips, waist at navel and waist 1" above navel) and body fat % as well along with overall clothing sizes. I've worked with many people that have lost more than two lbs. per week. It's important to take the concept of "diet" out of the mind....and employ the concept of "this is just how I eat and exercise now." You then are incorporating the lifestyle that supports you achieving and maintaining realistic goals. If you were losing 2 lbs. of muscle per week....then I'd be concerned. But chances are your weight loss is coming from fat and fluids. I applaud your efforts....keep going. "Rigid" diets don't work overall....you deprive yourself temporarily then go back to old ways....you will burnout and gain the weight back. Temporary plans yield temporary results. But you sound as though your attitude is great....and that you are in it for life. This is the mindset that will give you permanent success. You either don it or you don't. Keep it going!
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Southfield, MI: I am a type II male diabetic and have been looking into a taking a Multivitamin. The choices are endless. What brand and type of Multivitamin would you recommend?
Robert Reames: Designs For Health is an excellent supplement company. They sell only to medical pros and nutritionists. Go to www.designsforhealth.com and find a practitioner near you.
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Annapolis, MD: I have type 2 diabetes and manage it very well. If I exercise regularly and eat healthy, is it ok to enjoy alcohol socially?
Robert Reames: Alcohol ultimately will manifest in your system the same way sugar does. Consumption can lead to hypoglycemia as well. You want to avooid or keep it to a bare minimum. Double check with your physician in your particular case.
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winter springs, florida: I have diabetes and have been told that because of my age (62) it will be very difficult to take it off. I fluctuate between 162 and 166 it just never goes down. I have followed the dieticians list, the GI, and even Atkins. Have any ideas?
Robert Reames: Consume lean sources of proteins, plenty of nonstarchy vegetables and high fiber/minimally processed (if at all) sources of starch. (brown rice, quinoa) Eat frequently throughout the day as well to help stabilize blood glucose levels. You need all macronutrients.....avoid processed carbohydrates and sugars....but enjoy the nonstarchy vegetables like brocolli, asparagus, cucumber, tomatoes, peppers, onions, garlic, etc.
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Chandler, AZ: I am a 67 yr. old, 10 year out heart transplant patient. I am 100 lbs. overweight and my blood tests which I take each month show my glucome going up. Where it used to be around 100 it is now 120, 130 150. I am interested in some kind of nutritional program for diabetes and need to know where to look in my area. Thank you.
Robert Reames: I don't know how close Chandler is to either Phoenix/Scottsdale or Tuscon. But there are some excellent practitioners in these areas. Seek out a diabetes specialist that you can consult with on a consistent basis. A specialist can help you with an overall plan. Avoid processed carbohydrates and sugars all together. And stay with lean proteins, generous amounts of nonstarchy vegetables and consume plenty of fiber.
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Abilene, Texas: I walked faithfully for over a year, and never lost any weight. I've had a bad attitude toward exercise ever since. I take metformin and diabeta for diabetes, ziac for high blood pressure and zoloft for depression. My doctor told me diabeta is a bad medication and he is trying to get me off of it and replace it with Byetta. Will that help?
Robert Reames: I've heard of great results from Byetta....consult with your physician regarding any medications. Try other forms of exercise. Strength training is an outstanding way to control your weight. Overall.....choose and be consistent with modes of exercise that you enjoy. You'll look forward to your workouts, have consistency and achieve optimum results. It may be that your are simply board with walking....and not achieving an intensity level that will give you optimum results. Explore new and different ways....swimming, biking, elliptical trainers, pilates.....see what's out there for you....and go for it!
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las palmas , canary islands, SPAIN: AM GOING TO BE 40 THIS NOV, HAVE RECENTLY BEEN DIAGNOSED WITH DIABETES AND HAVE HAD 6-7 KGS OF WEIGHT LOSS ON IT IS OWN. INFACT I APPEAR TO HAVE LITERALLY SHRUNK IN SIZE.I AM 170CMS AND MY WEIGHT HAS DROPPED FRM 76 TO 69KGS BUT ITS NOT GOING FUTHER DOWN NOR AM I PUTTING ON. I WOULD LIKE TO PUT ON WEIGHT , IS IT POSSIBLE... AND WHAT EXERCISES WOULD HELP ME TO GAIN WEIGHT AND LOOK MORE HEALTHIER.........
Robert Reames: The best approach to healthy weight gain is to incorporate a consistent, total body strength training program. You will increase muscle mass that will increase both your weight and metabolic rate. This helps greatly in increasing your insulin sensitivity and glucose tolerance as well.
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Pittsburgh, PA: I lost 10 lbs in the last 6 months and I am very motivated to continue with my healthy eating habits. I am also exercising however I am finding it difficult to stay motivated to continue exercising. What do you recommend to help me stay motivated?
Robert Reames: First off...congratulations on the weight loss and for keeping the weight off! Take a look at what you are doing now.....and look for other options for modes of exercise. Add some variety. Explore new opportunities for different modes and venues for exercise. Make some specific, concrete goals for the exercises that you enjoy....conquer these goals and continue to raise the bar for yourself. Take the distance that you cover now in a 30 minute stint on the tread, bike or elliptical for example....and work on increasing the distance covered for the same amount of time. This increases intensity....which increases the amount of fat/calories you burn POST workout. Explore different modes of strength training. If you're working machines....employ some freeweight work or work off of a cable unit to give your muscular system some different stimulation. Your body loves the element of surprise.....so spice it up with variety. Whatever you choose....make the very best use of your exercise time. Take up a sport....a hike...walk a 10K for charity.
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Miami, FL: I was diagnosed with TYPE 1 a few day after my 36th birthday (3 years ago). Since then, I have gained 35lbs and have been unable to take if off. Ten months ago I started pilates and have become physically stronger and more flexible. I started incorporating some cardio into the mix twice a week just over a month ago. However, I still haven't been able to lose any weight. Any suggestions on how to motivate myself into losing the extra pounds?
Robert Reames: Check with your physician or diabetes specialist regarding any medications that may cause the weight gain....or make the weight difficult to take off.
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pontiac, mi: The best time to exercise? I currently exercise in the morning after I eat a small meal and take my insulin. Is this the best time to exercise. Usually I feel ok when I exercise but sometimes I find that my blood sugar level drops. Then while exercising I eat a pepperment. Please let me know.
Robert Reames: This is a fantastic time to exercise....I would say the best overall. It gives you a boost to begin your day...and you are not exercising on an empty stomach.
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millville, ma.: i check my blood sugar every day, and i was just wondering what normal blood sugar reading should be...could you please tell me..
Robert Reames: According to the American Diabetes Association, fasting blood glucose levels between 100 and 125 mg/dl signals pre-diabetes. A person with a fasting glucose level 126 or higher has diabetes. Consult with your physician regarding your particular plasma glucose readings.
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Boynton Beach, Fl: My blood sugar is 50-60 points higher after I finish my 30-45min exercise session (cardio/sit ups/leg lifts 6d/wk + weights 3d/wk). Why?
Robert Reames: Check with your physician on this. Chances are your physician has a treadmill (most are on site for stress tests) that you can workout there on site in the office....and he or she can closely monitor your blood sugar levels, before, during and after your workout. This will enable you to get the absolute specifics for your individual case as to why your blood sugar levels are higher post workout.
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tuscon,arizina: As a recently diagnosed diabetic I am attempting to loss weight. How will the south beach diet affect my diabetes ?
Robert Reames: I'm not familiar with the specifics of the South Beach diet. The best overall approach to nutrition is to consume lean sources of protein at each major meal, generous portions of nonstarchy vegetables and high fiber/minimally (if at all) processed starches. Do this on a daily basis....and you will optimally manage your diabetes. Stay clear of processed carbohydrates and sugars overall. Eat "real food."
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Miami, FL: I recently retired and am having a harder time managing my blood sugar. Could the heat be the problem? We just moved here from New England. Is there any fitness, other than my daily swim, I can do to help this problem?
Robert Reames: Find a physician in Miami that can help you to manage your blood sugar. There could be any number of issues that can be occuring. A qualified diabetes practitioner can help you with this.....and you want to have access to this kind of care and support. In a city like Miami there will be some very good doctors there. Swimming is great....other cardiovascular activities can work for you as well along with a comprehensive, total body strength training regimen. But first....get a check up with a diabetes specialist there in Miami.....and get specific recommendations on mananging your blood sugar levels.
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corpus christi,texas: Hello, My father was just recently diagnosed with Diabeties and wanted to know what he could and could not eat. I know he can't eat rice, potatoes. But what else? Please help... Priscilla
Robert Reames: General recommendations include staying clear of simple sugars like candies, cakes, cookies and all highly processed carbohydrate and sugar foods. Include lean sources of proteins; chicken, fish, lean beef and lamb, turkey....plenty of nonstarchy vegetables like brocolli, salads, spinich, arugula, tomatoes, peppers, asparagus, cauliflower....and high fiber/minimally-processed starches like brown rice and quinoa. Proteins along with high fiber meals work well together in optimally stabilizing blood sugar levels.
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BayPoint California: I have type 2 diabetes,wearing socks and work boots I continually get bruises along my ankles and my legs that will not go away. It causes major skin discoloration that becomes permanent. What are the causes of this and what can be done to prevent this?My legs constantly hurt and they feel like needles are going thru them. I have not taken my medication in approx 7 months because it makes me feel like I have no bowel control. What can I do? I do not want to live like this?
Robert Reames: Locate a diabetes specialist. A specialist can help you with these issues. It's important for you to see the specialist and have access to ongoing care....so that you have constant access to someone that you can consult with on these issues on a consistent basis. They WILL have answers for you.
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Clinton Twp. MI: Hi, I've been working out on cardio and resistence machines for about 3 months just to tone up and not lose any more strength, but so far I'm not getting any firmer. I also use a glider at home. I watch my diet and keep my weight within guidelines. What am I doing worng? Mary
Robert Reames: Incorporate a total body strength training program. By developing and building active fat burning muscle you will not only firm up but you will increase your metabolic rate as well.
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TUSTIN, CA: There are times when I go to the gym and workout for and hour or more and feel like I got a great workout. Other times when I go and perform the same routine (cardio, resistance etc.) I feel like I hardly worked out at all. Why? Could it have something to do with what I might have eaten that day etc.?
Robert Reames: It could be....your daily nutrition plays a large role in the overall quality of your workout. "Every meal and every workout counts!" You want to consume well balanced meals daily....not just sometimes. Record a food journal for a month or indefinately...along with a workout journal and see if you discover any trends that take place...strong days and off days and compare them with what you've consumed or not consumed in during the day or previous day. The American Diabetes Association journal recommends that you workout 1 to 3 hours post meal....which is when blood sugar levels are highest. Get plenty of quality, restfull sleep as well on a nightly basis. Rest and recovery are key to qualtiy workouts and overall results and energy levels. Work hard.....rest well!
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Fresno, Calif: I have started a healthly eating attitude. I have begun to lose weight. My counts were in the high 300, but are down to the low 200. I've lost 6 pounds in 3 weeks. My question is this..I have been feeling light headed, and my concentration is not very good. Will I get over this "feeling"????
Robert Reames: Congratulations on the weight loss.....and keep the healthy attitude! With a positive outlook you can achieve optimum results for yourself. Making healthy choices daily is vital for your ongoing success. Consult with your physician regarding the light headed feeling. Your specialist will be familiar with your individual situation and can give you specific information.
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oceanside ca: I heard there is a new type-II diabetes drug which works with/in addtion to metformin. What is the name and any other info?
Robert Reames: I've heard of some great results from Byetta. Check with your diabetes specialist and physician in regards to any medications.
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san bernardino, ca: My blood sugar was 271 last night, I last ate at about 5:30 p.m. yesterday and have not eaten since I took my sugar about 1 hour ago and it was 218 and I took my medication and now it is only 217 and I have not eaten since that meal yesterday, does this mean the medication is not working. At the meal I had chicken, baked potato, salad.
Robert Reames: Discuss your medication with your physician.
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Hinckley,Ohio: My teacher asked me to list 10 ways to minimize your chances of getting diabetes. Can you help?
Robert Reames: Here are the 3 most important: 1. Having a physician/specialist in diabetes as a constant consultant for your specific individual case of diabetes. 2. Exercise regularly. 3. Eat a sensible nutritional plan....that consists of "real food" and stay clear of foods that are high simple sugars and highly processed overall.
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Dallas, TX: I've been told I need to exercise...but I'm not sure where to begin. What kinds of exercises do I need to do. What's the best way to start an exercise program?
Robert Reames: First thing that you can do is go to www.goldsgym.com .....and click on health and fitness. Then click on fighting diabetes with fitness. Within the text there you will find the Gold's free fitness guide on starting an exercise program that I helped the staff at Gold's put together. This is very comprehensive and will give you the full spectrum on beginning your exercise program. Strength training is highly recommended. Buy building and developing active fat burning muscle you increase your body's ability to burn calories and fat around the clock. The leaner you are the higher your metabolic rate....which helps you greatly in controling your weight. You also increase both your insulin sensitivity and your glucose tolerance. Cardiovascular exercise is also highly recommended. You can use your cardio "piece of choice" there at Gold's or you can walk run, or play sports in the great outdoors. Swimming or walking on a track (indoors or out) is a great way to get moving as well. Find activities that you enjoy and that you can perform consistently. The key is incorporating exercise into your life.....for life. It's a process that will take on many levels for you. It's very important to keep in mind that your "personal best" is enough on any given day. Your abilities now....are what they are now. Whether it's getting on the treadmill or bike for 2 minutes.....or getting out of that chair that you've been sitting in for a long time. Each level of fitness that you achieve is a success.....NO MATTER WHERE YOU BEGIN. So get out there... get moving....and celebrate all progression achieved! And do check out the free fitness guide.
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Paramus, NJ: I have neuropathy in my feet. Is walking for exercise a problem?
Robert Reames: Discuss this with your physician. Walking can be helpful....but you want to check with your physician to see if this is best for your individual case. You can also focus on a non-weight bearing exercise activity like a recumbent or upright bike, swimming or you could look at weight training or Pilates as modes of exercise.
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snellville ga: I was diagnosed a year ago I take 2 shots of lantus and humalog pre-meal. I haven't been able to lose any weight despite exercising? Any suggestions?
Robert Reames: Consistent exercise can give you steady weight loss results and success. Your daily nutritional plan is a very important aspect as well. Check with your doctor regarding your particular case and inquire as to the possibility of the effects of these meds and your weight loss efforts.
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Vail, CO: Does the exercise you do before breakfast speed up your metabolism more than the exercise you do after dinner?
Robert Reames: This can vary from individual to individual. Exercise before breakfast is great.....and gives a huge jump start for your metabolism to begin the day. However, as a person with diabetes.....you'll want to be careful working out on an empty stomach. Breakfast is in essence....breaking a FAST. The ADA and most health professionals will recommend working out optimally 1 to 3 hours after a meal. So post breakfast, lunch, dinner or snack would be ultimately the best recommendation all the way around. Also....a great recommendation to boost metabolism is to split up your workout at different points during the day.....say 30 minutes in the morning and 30 minutes towards the evening. This gives not one but two boosts to your day metabolically.
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Tamilnadu India: I am 52years old weighing 74Kg my GTT results Fasting80, 1hour 199 and 2Hrs150 how long should i walk daily?
Robert Reames: I would need more information to give you specific information on how long to walk daily. It depends on present condition....have you been exercising? Are you just beginning an exercise program? 30 minutes of physical activity per day is a good general recommendation.
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Cincinnati, Ohio: The last several times I have taken an aerobics class my blood sugar has been high after class. (155 & 185). What is causing this?
Robert Reames: Consult with your physician or diabetes specialist on this.
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Hemet, Calif.: I have type 2 diabetes. My Doctor has me on Glucophage, Metformin HCL 1,000 mg x 2 per day.I am 61 years old, 6' 3" tall and 190 lbs. Not even close to being overweight. The Doctor tells me to eat low carb or no carb and all the fat I want. Is this right or wrong? Alex
Robert Reames: Ask your doctor to clarify the low or no carb approach. Carbohydrates are your main source of energy for food taken in. It's the starchy carbs and simple sugars that we want to avoid.....nonstarchy carbs such as fresh green, yellow and red vegetables: brocolli, cauliflower, celery, asparagus, tomatoes, peppers, arugula, spinach (if okay in your area), green salads, onions etc. are the carbs that you want to gear towards. As far as fats....it's the saturated fats that you want to minimize....the "good fats" like the omega 3's from fish, olive oil and some of the mono and polyunsaturated fats that have multiple health benefits. Ask your doctor to be more specific on which fats and carbohydrates he or she is speaking of.
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Greenville, SC: Do you recommend a particular shoe for exercising? I'm just getting started with walking/ running on the treadmill 3-4 times a week.
Robert Reames: Companies that make great shoes include New Balance, Adidas, Saucony, some Nike shoes and Asics. Ultimately it would be great to locate a specialty fitness shoe store in your area. These establisments have qualified staff working there that can analyze your gait in the store as you try the shoe on. If this is not available in your area....buy shoes that feel good in the store and wear them only indoors for the first couple of workouts. This way....if they don't feel right....you can exchange or return them for shoes that will feel comfortable and work for you. Confirm the return/exchange policy with the store upon your purchase. Shoes are very individual....each person is different. It's important to have this option.....then when you find the right shoe.....buy a couple of pairs because these brands are always changing models from year to year.
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Lake Charles, Louisiana: I was diagnosed about a year ago. I did very well for about 8 months, then I got slack with my diet and exercise. How can I get re-motivated!
Robert Reames: You need to have the mindset...that optimum nutrition and exercise is an important part of your life. Without it....as you've seen....you simply don't get the results and quality of life you want. You either do it or you don't. Explore different foods that you enjoy. Explore new and exciting ways to exercise. Variety insures that you won't get bored and unmotivated. Get excited about getting optimum results....and stay consistent! Simply make the decision NOT to be slack.
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Detroit, MI: I have a bad back and even walking can be too hard; what can I do to get some exercise? I don't really like to swim, either, so please keep that in mind.
Robert Reames: Try a recumbent bike. These are the bikes that have the seat back.....with the pedals in front of you vs. below. They give great back support and are not weight bearing. This is a great and popular option for folks with back issues. Elliptical trainers can also be an option for you. These have the weight bearing aspect without the impact upon step. (your feet are firmly planted on the foot plates) Most units have arm motions as well that help you to balance and take some of the weight/load off of your lower extremities and back. A qualified Pilates teacher may be able to help you strengthen your back.....and at the same time get an excellent workout as well.
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Chicago, IL : One of my personal goals is to lose weight and live a healthier lifestyle and one of the ways to do this is going to the gym, however, I cannot seem to find any gyms that are within my price range. What do you recommend for people like me who cannot afford gym membership?
Robert Reames: In my book; Make Over Your Metabolism I outline specific exercise plans that you can do either at home or at the gym. Freeweights and tubing are a very inexpensive way for you to equip your own fitness facility. Walking/running outside costs nothing....or climbing steps, jumping rope or finding a local pool or lake to swim are also inexpensive ways to enjoy exercise. Think in terms as well....of the fact that ANY investment at all in your exercise program is a strong form of health insurance. Research has well established the benefits of a lifetime of physical activity. With this in mind.....whatever you choose....you benefit from moving exercise up to the top of the priority list.
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Newton MA: I have unusual symptoms: excessive thurst, after drinking a cup of water, peeing every 10 minutes, weakness, constant nasua, abdominal pain, lymph node pain in my neck and throat. Should I be evaluated for diabetes?
Robert Reames: Consult with your physician for a full internal medical evaluation.
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Delta, British Columbia, Canada: Should I use weights every day? Which is more useful - treadmill or elliptical trainer for indoor exercise?
Robert Reames: You can use weights everyday. If you choose this approach....make sure that you let the muscle group that you worked on a given day....gets at least a 48 hour rest until you work it again. So a typical regimen maybe monday/pushing motions focusing on chest, shoulders and triceps, tuesday a comprehensive lower body focus day then work your pulling motions on wednesday that focus on the back and elbow flexors. Then repeat this cycle for thursday, friday and saturday. Take a complete day of rest from all exercise on the 7th day. Make sure that you do not overtrain.....and gear the intensity levels to YOUR individual abilities at any given time during the training process. And get plenty of quality rest.....this is a MAJOR part of the process when you train at a high level. Both treadmills and ellipticals are excellent modes of indoor cardio. The tread has more impact....the elliptical is weight bearing without the impact. Cross train within a given cardio session or switch off days using both. The body loves the element of change....so mix it up whenever possible....both in cardio and strength work.
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Alexandria, Virginia: I just started on Smylin and wanted to know if you can take that more than once a day. I have been a diabetic for 20 years, insulin dependent. I started on a exercise program because when I quit smoking I gained weight but also because I never could adjust my insulin and exercise together. However, I am still having the same problem. I cannot get through one full class because when I exercise my blood sugars have been getting HIGH!! What can I do? I am very discouraged right now.....
Robert Reames: It would be best to discuss this with your physician.
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KISIMMEE, FLORIDA: WHAT NOT TO EAT,AS CARROTS, PEAS ON AND ON
Robert Reames: Try to avoid all together foods such as cakes, cookies, candies, white breads, ice cream products....generally ALL processed carbohydrates and simple sugars. Stay with lean sources of protein; chicken, lean beef, turkey, fish....especially the omega 3 sources of fish, nonstarchy vegetables, high fiber fruits and high fiber sources of starch like brown rice and beans/legumes.
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???: What is the specific protein that is lacked in Diabetes? How does Diabetes affect the human body? What is the role of DNA in Diabetes?
Robert Reames: One set of proteins that can predispose a person to diabetes is responsible for a set of proteins called human leukocyte antigens or HLA's. Each individual has many kinds of HLA genes. Consult with your physician for specific information regarding your specific needs. All forms of diabetes result in too much sugar or glucose in the blood. Your cells use glucose for energy. Insulin is a hormone that helps shuttle the glucose from the bloodstream into the cells. People with Type 1 diabetes make either little or no insulin and must take insulin injections in order to live. People with type 2 diabetes do make insulin...but in some cases not enough or the cells of the body are resistant to the action of insulin. Insulin is needed for most of the body's cells to properly utilize glucose. Speak to your physician regarding the role of DNA in your individual case. Genetics can play a role in developing diabetes.
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new martinsville wv: being diabetic, can i eat grapefruit?
Robert Reames: Yes....fruits in general are fine, grapefruits included. Double check with your physician in your individual case. Overall...keep fruits servings to twice per day....consume with a protein source and or a high fiber snack to further delay entry of the sugar from the fruit into your bloodstream.
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fontana, ca: Hi I'm 25 5'2 165 lbs I was just wondering if i should get checked for diabetes. Just recently i was watching TV and i went into a dazed and my eyes went blurry it only happened twice, and yes diabetes runs in my family my mom has it
Robert Reames: Yes....I would recommend you see your physician for a complete internal medical evaluation including being checked for diabetes.
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irving, tx: I was just recently diagnosed type 2. I am monitoring my blood glucose levels but I have not been given a acceptable range. can you help? thanks linda
Robert Reames: Check with your physician on this for your individual situation.
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ADA Moderator: We're close to the end of our time here today.
Do you have any thoughts you'd like to leave us with Rob?
Robert Reames: Once again, I applaud your efforts in managing your weight and your diabetes. Don't forget that exercise and proper nutrition can increase your insulin sensitivity and assist you in properly managing your blood glucose levels.
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ADA Moderator:
That's it for today. Thanks so much for taking the time to be here Rob. And say hello to Dr. Phil for us!
Thanks to all of you who joined us by asking great questions or by just tuning in. If you wish to continue any of today's discussions please feel free to visit the ADA Message Boards.
Keep up to date with all the ADA Live events and reference the archives here.
We hope you found this interesting and informative and that you'll join us again next time here at ADA Live. Our guests will be Rite Aid Pharmacists and Diabetes Care specialists at 1:00 p.m. ET Thursday, December 7, 2006. See you then.
Robert Reames: Thanks...it was great to see such interest in getting and staying healthier through proper diet and exercise. Dr. Phil is great and I will say hello!
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