As a mom – I of course am constantly fighting those few pounds that get added with each child. So for me, with three boys, I am fighting more like 15 (or 30 but whose nitpicking, right?). As soon as I read the description for this workout DVD I was on board. The thing that grabbed me right off is that it is an attainable goal. I have talked to all before about setting attainable goals – like 5 pounds in a few weeks – to be more successful. The huge astronomical goals are never going to happen because you will always feel as though it is too much and give up. But if you set smaller manageable goals you are more apt to reach them. You can read more about that concept in my article,

My Review

Back to the DVD, which was a real butt-kicker!! But in an absolutely awesome way! I was totally impressed by the fun and intense get to it vibe Lindsay puts on film. Sometimes when you watch a workout video you just don’t want to do. All you see is a bunch of hard bodies bouncing around with endless energy. These gals are definitely in great shape, but they look like normal people, which is encouraging. I also like the variations offered, for people at different skill levels. As an aerobics instructor, I always like to include different levels for people not just of different ability but different moods on a particular day. Because let’s face, even if you are able to drag yourself to the gym and show up doesn’t mean you have the energy to give it 1000% every single time. It is okay to just go through the motions every once in a while. In this sort of situation it is more important to just keep the workout time in your routine, then to overwork yourself.

All in all, I really enjoyed this video and think it would be a great addition to any woman’s workout DVD Library. Lindsay has very graciously agreed to offer each of you 20% off your own purchase of the Lindsay Brin Shed 5 Fast DVD. Simply click the coupon and you are on your way!

Product Description

Workout 1
Warm-up: 3 minutes
3/3 Intervals: 24 minutes
Cool-down: 3 minutes

Workout 2
Warm-up: 3 minutes
3/3 Intervals: 24 minutes
Cool-down: 3 minutes

Did five extra pounds sneak up on you in your busy life? Lose 5 pounds fast with Lindsay’s Weight Loss methods. These two total-body workouts balance toning exercises with bursts of energetic cardio for maximum fat burning in only 30 minutes. This interval training is the most efficient way to burn calories, and two different workouts ensure you won’t hit a plateau during the six week program.

You’ll lose five pounds or more in just the first three weeks with this Weight Loss fitness DVD! Lindsay Brin uses the 3/3 interval method for the most effective fat burning workout – 3 minutes of toning using multiple muscle groups to boost metabolism, and 3 minutes of martial arts/kickboxing to melt fat in exercises that are simple and effective. Follow your level- beginner, intermediate or advanced, or step up your program to advanced as you start to see results.

To lose 5 pounds even faster make sure you use Moms Into Fitness Weight Loss Plan in addition to the Shed 5 Fast Workouts. Also found on our home page.
Equipment needed:
1-2 sets of weights, optional mat

Disclaimer: I did recieve my own copy of this DVD from Lindsay Brin in conjunction with MamaBuzz, but I was in no other way compenstated to publish this post. These are real and honest opinions.

Related posts:

1. Friday Fitness Fact – Patience is a Virtue
2. Setting Frugal Goals
3. Friday Fitness: Find Your Fitness Baseline

Did you miss out on this week’s #MomStorm Twitter Party?

Welcome to the Twitter AFTER Party!

This week we were lucky to have Becky Rasmussen – a Certified Child Birth Educator (CBE) and mother of seven – join our twitter party. She has coached more than a thousand expectant parents on effective birthing and fitness.The main topic of this week’s party was how to prepare for a healthy childbirth.
Here are the highlights from the MyBirthClass Perfectly Prepared Twitter Party:

Top Tips provided by Participants:

1. HotMamaGowns Lots of visualization of the birth I wanted, building the confidence in MYSELF that I could do this-my body was made 2 do this
2. MyBirthClass @busymommymedia Water aerobics are an excellent way to get the baby off your back and remove the forces of gravity
3. Chroniclescrib I also did acupuncture the last few weeks last time and LOVED it! If nothing else it helped me relax
4. EvergreenMomma water, water and more water. Only shop the perimeter of the store (fruits, veggies, dairy, protein).
5. @busymommymedia Humor is one of my favorite coping techniques in labor, but laughing hurts during a contraction
6. @hotmamagowns: Q4: Things to build stamina; swimming if possible, breathing exercises walking and pampering is ALWAYS warranted

Other Interesting Things We Discussed:

Ten years ago Harvard medical studies proved that our due dates are supposed to be 8 days later than we calculate them to be
Remember, your bodies were divinely built to do this work we call Labor.
Trouble sleeping? Improve sleep w/intercourse before bed. Male semen contains hormones that induce deep states of REM…as well as natural antibiotics
I encourage you to avoid induction and C-Section unless absolutely medically necessary. You’ll heal so much faster.

Huge Congrats to our prize winners!

Winner of the prenatal cardio and toning DVD set from @MyBirthClass was @mstyle10

The winner of the birth options audio CD from @MyBirthClass was @mgmommy0930
@Chroniclescrib was the winner of the prenatal Nutrition & Relaxation & Pain Management Audio CDs from @MyBirthClass
The winner of the All About Labor DVD from @MyBirthClass was @HotMamaGowns
The winner of the post partum recover CD from @MyBirthClass was @RaisingOlives
@kathyluman was the winner of the Common Concerns & Discomforts Audio CD from @MyBirthClass
The winner of the All About Labor DVD from @MyBirthClass was @sweetone624

For a limited time you can get Perfectly Prepared for half price at www.mybirthclass.com/MomMedia6
Want to know how can you win cool prizes? By coming back to Busy Mommy Media for the next #MomStorm Twitter Party and RSVP on the linky below the details. Remember you must be RSVP’ed to be eligible for the prizes at each party. And don’t worry, you can RSVP right up to the party time and still be eligible!

Related posts:

1. #MomStorm – How to Prepare for a Healthy Childbirth
2. #MomStorm After-Party: Father’s Day Gift Ideas
3. #MomStorm Party – Father’s Day Gift Ideas

The sun is shining, the days are hot and if you aren’t careful your skin is burning! Sunscreen and/or Sunblock application is a very important daily ritual, all year-round, but especially in the summertime! But how do you know which to choose, how often to use it and what is really the point. Here are some basics.

SunBLOCK versus SunSCREEN

It really comes down to a simple variation. Both work to prevent over-exposure to the sun’s rays, they just each use different means. Sunblock, as you guess, actually blocks, or reflects the UV rays from your skin, preventing exposure to the harmful rays. Sunscreen absorbs the UV rays so that they don’t reach your skin. Since both, “actively” work to reduce exposure to the sun, you need to follow the bottle’s directions regarding how often to reapply. Essentially as the cream does it’s job it get’s “used up” so reapplication is imperative to insure continued coverage.
As for which to choose, it really is a preference than anything else. You just want to be sure that you and your whole family put on sunscreen everyday, even if you won’t be sitting in the sun all day, if you are going outside you need to put it on, especially in summertime.

What is the Point?

It seems you can’t read a single magazine or what any of those health-related television shows without someone urging sunscreen use. Shoot, I am doing it right now. Well there are two very important reasons: Skin Cancer Prevention and Anti-aging.
According to the American Cancer Society, Skin Cancer is the number one most common form of cancer found in Americans. Fortunately it is also one of the easiest forms of cancer to prevent as well as catch early. Skin cancer is caused by over-exposure to UV rays (the rays from the sun). So it goes to reason, that adequate Sunscreen/block usage will do lots to prevent skin cancer formation. For more information on how to prevent, as well as what signs to look for please visit the American Cancer Society’s Website at www.cancer.org
As for the skin aging ramifications, it has been proven that at least 80% of the visual signs of aging on the skin is caused by UV exposure on the skin. Basically, collagen cannot withstand the effects of the sun. Collagen is what keeps our skin “perky” and smooth. Once collagen is damaged, there is much debate about whether is can be repaired. But most the of research leans towards the notion that it cannot be repaired, it is better to provide protection the try to fix the damage after. What this all boils down to is the fact that extended sun exposure results in lots of wrinkles!

As an aside, sunglasses are also very important. You want to find a pair that really block out the sun, as UV rays have adverse affects on your eyes as well. The brightness alone can have long-term negative effects on your eyes’ ability to focus.

Related posts:

1. Sunscreen and Moms – It Is Not Just For Summer and Kids
2. How to Pick a Safe & Natural Sunscreen
3. Don’’t Forget the Sunscreen

You have seen the onslaught of “Whole Grain” this and “Whole Wheat” that, I am sure.  It has become marketing slant that almost all food manufactures are jumping at if their product allows. But what does it really mean? And why should you consider if for you and your family?

Whole Grain Vs Wheat

It may seem like a dumb concept but there really is a difference between WHOLE wheat and wheat products. Take bread for example. Did you know that “wheat” bread is simply white bread dyed brown (with molasses usually – yes that’s sugar!) and fortified with all the nutrients (including fiber) that are leeched out during the milling and production process?  That molecular difference is that a whole grain still has the germ, bran and endosperm while a processed or refined grain might have the endosperm, but not always. The germ (the portion of the grain responsible for germination of the plant) is what gives us folic acid, Vitamin E, thiamin and zinc – and all naturally. The bran (the outermost layer of the grain) gives us fiber, protein and omega-3 fatty acids. When you by items that do not say “Whole Grain” but still say they have these nutrients, you are getting chemical substitutes of what you could get naturally from the source.

Sometimes it is all about Semantics

If the ingredient does not say “WHOLE” it is most likely in some way milled or processed away from the whole grain. You will often see words like “enriched” or “fortified” in front of flour. This is misleading, in most cases because as I mentioned above, the “fortified” part is mostly like a synthetic version of the natural nutrients. You might even see “wheat flour” but if it is not “whole wheat flour” it is probably the milled version dyed.  Here is a list taken from the FDA.gov website:

U.S. standards of identity

The following names indicate whole-grain products, in accordance with the federal government:

• “Whole wheat bread”
• “Whole wheat millet”
• “Whole wheat buns”
• “Whole wheat macaroni“
• “Whole wheat spaghetti”
• “Whole wheat vermicelli”
• “Cracked wheat” (as an ingredient, not part of a name, as in “cracked wheat bread”)
• “Crushed wheat”
• “Whole wheat flour”
• “Graham flour” (as an ingredient, not as part of a name as in “graham crackers”)
• “Entire wheat flour”
• “Bromated whole wheat flour”
• “Whole durum flour”
• “Bulgur (cracked wheat)” (note that “bulgur” by itself may or may not indicate whole grain)

 Why Eat Whole Grain?

Whenever you can decrease the processing of a food item, the better it is for your body. Our bodies were designed to eat the food that naturally occurs around us. Once you start consuming more additives and preservatives than natural substance, you start to compromise your body. These synthetic nutrients are harder for our bodies to digest, they are also second rate, in most forms, to the natural version. There are lots of ways to get your whole wheat intake – pasta, bread, cereal, bagels, and just about any baked good can be made with whole wheat flour instead of white flour. And in my personal opinion, I think that the whole wheat food items have heartier taste and are more filling.

Related posts:

1. Multi Grain Bread
2. 10 Simple Steps to Healthier Eating for Kids
3. Get Fit Monday! – 3/22/2010

You get your workout in, and you go jump in the shower. But what about your fitness equipment, do you clean it? A surprisingly large amount of people don’t! It’s just not something most people think about. But if you have your own equipment in your hope, you need to keep it clean and well lubricated. You also need think about your water bottle, weights, mats, and even shoes!

Large Equipment, Weights, Benches and Mats

You drip sweat all over your treadmill, elliptical or other piece of cardio equipment, but do you really clean it up? Even if you are taking a towel to it, you may not be getting all the ick off! Think about what sweat really is – it’s the impurities and bi-products that result from your body working. You definitely need to be using something stronger than a wet towel.

Try something like disinfecting wipes. You can also use these to clean the handles on your weights, wipe down your weight bench and wipe off your yoga mat. You also need to follow the manufactures maintenance guidelines for machines. They need to be lubricated with the proper products to keep in good working order. Also, treadmill belts need to be adjusted to the right tension occasionally.

Water Bottles

You probably run your water bottle thorough the dishwasher after ever workout, right? But is it really getting clean? And if you are putting more than just water in your bottle – like Propel – you are probably creating a residue that you can’t even see.

You may want to invest in some water bottle cleansing tablets. They are gentle enough to not ruin your bottle or leave anything behind!

Athletic Shoes

This is one that people really don’t think about until they get Athlete’s Foot (an infection that is caused by a fungus that grows in moist areas and causes painful burning and itching as well as scaly, flaking skin), and then it’s almost too late to salvage the shoe. When you exercise with shoes on, your feet sweat! You probably put your socks in the wash but what about your shoes? This is not just about the smell that your shoes might take on, but also the bacteria. Some people just run their shoes through the washing machine (don’t dry them, most athletic shoes have specially designed molded plastic pieces in the upper or sole, and they will not withstand the heat of a dryer). For the odor, you can try some Charcoal Shoe Inserts. For disinfecting purposes, you need to find a product that actually kills the bacteria and fungus – such as a Shoe Spray.

Related posts:

1. Friday Fitness Fact – These Shoes Were Made for Fitness
2. What’s in Your Gym Bag?
3. Healthy Holiday Gift Guide

If you want to successfully raise a child with diabetes, you have to learn to share your child’s diabetes with your child.  Yes, you read the sentence right. You the parent need share your child’s diabetes with them. 

Not an easy concept to grasp, but it’s important, because by allowing your child to participate in their disease, you’re planting the seeds for confidence, acceptance, and independence for living with life with diabetes.

Kelly’s Story

As a former child with diabetes who is now a woman of a certain age with diabetes, the best gift my parents ever gave me was allowing me to play an active role in my diabetes. I was the baby of the family, and they could have easily done absolutely every single diabetes related thing for me, but they didn’t. Instead, they were generous enough to share my diabetes with me.

 When I was first diagnosed with “The Big D” way back in 1977, a time I like to refer to as “The Diabetes Dark Ages.” A time when we tested urine instead of blood sugars and the diabetes diet was anything but flexible.

 My parents had six children and two other daughters with type 1 diabetes, it was a given that I’d participate, not an option.

 I have a vivid memory of my father sitting on the corner of my hospital bed and telling me: “Kelly it is what it is, do what you have to so you can live a great life.” My dad spoke from experience, he had Type 1 diabetes as well.

 When I arrived home from the hospital, I still couldn’t give myself needles. Back in the day, you had to give yourself injections before they’d let you leave the hospital. I was so afraid of needles that the Nurse Educator made a deal with my parents. I could go home, but my mom, dad, & sisters had to promise to work with me regarding shots.

 The first steps were small. My parents let me gently roll the bottles to warm up the refrigerated insulin and prep the bottle tops with alcohol. They filled up the needles and gave me the shots.

 Finally, under my parent’s watchful eye, I filled up the needle myself, and a week later, I gave my first shot in my left thigh.

 I remember feeling incredibly proud! I knew I was doing something that none of my friends could do, and have to tell you, no longer being afraid of getting insulin shots made my confidence soar!

 My parents never altered my life because of diabetes. Instead, diabetes became a part of my every day life and routine.

There was never any comparisons of life before verses life after diabetes – life was life, and life was what you made of it, period.

 I still took gymnastics three times a week and tap dancing class on Saturday mornings, but I learned to carry snacks and to recognize lows.

 And just as important, I learned to speak up whenever I recognized those symptoms. Diabetes made me speak up for myself early on, because I knew that my life depended on it.

 Something wonderful my mom did early on was to have me read the exchange list to her as she prepped the food. Not every for every meal of course, but if I happened to be hanging out in the kitchen while my mom was cooking dinner, I’d look at the Food Exchange poster (YES, poster) and read the exchanges for the meal. I felt like I had a say (did I want to choose the potato or rice for my one of my starches?) and some control regarding my life and my life with my diabetes.

 It also helped me learn the exchange list without out making it seem like required reading. Heck, I didn’t realize I was learning!

 Because of the steps my parents allowed me to take regarding ”owning” my diabetes, I never hid my diabetes from the world or my classmates.    I was never ashamed to be Kelly K, the girl with type 1 diabetes- I was OK with it. Now being Kelly K, the geek with the glasses was a totally different story for a totally different post, but I digress~

 Bottom line, every child learns responsibility at their own pace.

Having a child with a chronic illness is frightening on every level possible. As a parent, your instinct is to “do” for and protect your child from the bad.

 But no matter how much you do, diabetes isn’t going anywhere.

 And if you don’t allow your child to feel like they play some part (no matter how small) in owning diabetes, how can you expect them to grow up to be an adult who lives a successful, happy, and independent life with diabetes?

About the Author: 

Kelly is a Diabetes Blogger, Advocate, Writer, Humorist and Expert at living life with Diabetes Consultant.  Her blog, Diabetesaliciousness- provides her with a voice, and her readers with a Diabetesalicious perspective. A type 1 diabetic for over 30 years, Kelly comes from a family of Type 1′s. 

Her unique approach of educating patients and their families through laughter and knowledge has been called validating, informative, empowering and funny.

Kelly knows first hand the importance that knowledge; Diabetes myth busting, laughter, and exercise play in managing a chronic disease and is passionate about others becoming empowered as well.

She loves the color green, cupcakes, her nieces and nephews and any and all things having to do with the water!

She’s no fan of the Diabetes Police or being a neatnik- though she’s working on the latter! 

Kelly Kunik
http://diabetesaliciousness.blogspot.com/
Spreading Diabetes Validation through Humor,Ownership & Advocacy~

Related posts:

1. The Details on Diabetes: A Six Week Journey
2. Living with Diabetes: Meet Gina
3. The Difference Between Type I & Type II Diabetes

Congrats to the Winner – Elena!

This giveaway is now closed!

The Mediterranean Diabetes Cookbook:  A Flavorful, Low-Fat, Heart-Healthy Approach to Cooking (American Diabetes Association/March 2010) by Amy Riolo.

A Little Bit About the Cookbook

Rich in flavor, heart-healthy fiber, omega-3 fatty acids, and antioxidants, the Mediterranean style of cooking has proven to be beneficial for people with diabetes—and for good reason.  This delicious diet of fruits, vegetables, lean meats, and whole-grains can help lower blood pressure, glucose levels, and risk for heart disease without cutting out amazing taste.  Based on traditional recipes from Italy, Greece, Egypt, Morocco, as well as Turkey, Algeria, and more, THE MEDITERRANEAN DIABETES COOKBOOK is filled with over 200 healthful and delicious recipes.

With recipes from Corsican Prawns with Chickpea Cream or Spicy Israeli Tomato Spread to Veal Scaloppini with Eggplant Veloutè or Chicken Fattah, the recipes in THE MEDITERRANEAN DIABETES COOKBOOK are easy to prepare for a simple dinner at home or for entertaining friends and family. There is even a section devoted to sumptuous desserts like Pineapple Tiramisu and Baked Egyptian Pumpkin Pudding.  Each recipe includes time-saving tips, cultural and historical background of the recipe’s origin, concise preparation instructions, and food-related information that promote a diabetes-friendly and healthy attitude towards food.  At the end of each recipe, a section called the “Healthy Living Tradition” lists the caloric exchanges and breaks down the amounts of fats, carbohydrates, sugars, and proteins in the dish to encourage readers to make better, more meaningful choices in their diet and lifestyle.

Sample Recipe

Among the delectable dishes included in THE MEDITERRANEAN DIABETES COOKBOOK is:
______________________________________________________________________
Sicilian Swordfish and Eggplant Bundles (Involtini de Pesce Spade e Melanzane)

Swordfish and eggplant are culinary ingredients that Sicilians inherited when they were under Arab rule.  Before the arrival of the Arabs, swordfish was not eaten because of its reputation as being extremely difficult to catch. Sicilian fishermen learned how to catch swordfish from the Arabs.  Even today, Sicilian fishermen use Arabic words instead of Italian ones when fishing.   Serve this delightful dish with Baby Artichokes with Herb Sauce.


1 medium eggplant, sliced lengthwise into paper-
    thin slices
2 Tbsp extra-virgin olive oil, divided
2 cloves garlic, minced
1 cup chopped boxed tomatoes
1 cup strained boxed tomatoes
2 Tbsp freshly chopped basil
2 Tbsp pine nuts
1/2 tsp sea salt, divided
1/8 tsp freshly grated pepper
Dash crushed red pepper flakes
2 boneless swordfish fillets (3/4 lb total)
 
1. Preheat broiler.  Place eggplant slices on a baking sheet.  Brush with 1 Tbsp olive oil, and bake for a few minutes until tender and cooked through.  Remove from oven, and set aside.
 
2. Heat remaining 1 Tbsp olive oil in a large skillet over medium heat.  Add garlic, and cook until it releases its aroma.  Do not let garlic turn brown.  Stir in chopped and strained tomatoes, basil, pine nuts, 1/4 tsp sea salt, pepper, and pepper flakes.  Stir and cover.  Reduce heat to low.  Simmer for 5 minutes.
 
3. Meanwhile, place a large piece of wax paper on a work surface. Place fish fillets on wax paper, and cover with another piece.  Use a flat-edged meat hammer to pound fish until they are very thin, about 1/4 inch. Check under the wax paper from time to time to make sure that fish is not tearing. Cut each piece in half to make 4 pieces.
 
4. Top each piece of fish with thin layers of the eggplant slices. (If you have extra eggplant slices, reserve them as a garnish). Starting at the wide end, roll up fish, completely encasing eggplant. Use toothpicks or skewers to secure the rolls. Slowly remove lid from tomato sauce, and add rolls to simmering sauce. Cover, and cook for 10–15 minutes, turning once, or until fish is cooked through.
 
5. Transfer fish to a serving platter, remove skewers, and top with remaining sauce. Season with remaining 1/4 tsp salt, if desired. Serve remaining eggplant slices along the sides of the dish.

________________________________
Healthy Living Tradition
A Turkish restaurateur told me that while he was working as a chef in Turkey, no one would hire him unless he knew at least 40 different eggplant dishes. Any less than 40 meant that you were a novice and didn’t possess enough experience to work in fine restaurants. Take the Turkish challenge: try to collect 40 healthy eggplant recipes. Your body and your taste buds will be grateful.
________________________________


Exchanges/Choices
                 3 Vegetable
                  2 Lean Meat
                  2 Fat

Serves 4
Serving Size 1 bundle

Calories 250
                 Calories from Fat 115
Total Fat 13.0g
                 Saturated Fat  2.1g
                  Trans Fat  0.0g
Cholesterol 35mg
 
Sodium 405mg
Total Carbohydrate 14g
                 Dietary Fiber  4g
                  Sugars 7g
Protein 19g

The Giveaway Details: 

Laurie has agreed to send One Lucky Busy Mommy Media Reader their own copy of The Mediterranean Diabetes Cookbook!

This giveaway is open to the U.S. and will end on June 10th, 2010

Comment on this post to be entered to win.

Please see our site’s Terms and Conditions for a complete list of our contest and giveaway rules.

Additional Giveaway Entries

Earn additional giveaway entries by doing one or all of the following. Comment on this post each time your earn an additional entry.

1. Follow Busy Mommy Media on Twitter and tweet the following:
   

   Enter to #win a copy of The Mediterranea Diabetes Cookbook for #diabetes @busymommymedia Pls RT http://goo.gl/VBWy

2. Get updates from Busy Mommy Media by signing up for the  Busy Mommy Media Newsletter, subscribing to the Busy Mommy Media RSS feed, or  Sign up to receive updates from Busy Mommy Media.
3. Start or respond to a conversation in our Blog Frog Community.
4. Blog about this giveaway and link back to the giveaway post.
5. Stumble this post.

Related posts:

1. Cookbook Review: The $5 Dinner Mom
2. The Details on Diabetes: A Six Week Journey
3. All About Braising (Closed)

Are you getting enough fiber? Not likely, as research says that 90% (no that is not a typo, the study actually says 9 out of 10!) of Americans do not get enough fiber each day.  Fiber might seem like a mundane and useless topic but it is really more important than most people think. Proper fiber intake can prevent things like constipation, and diarrhea, post troublesome issues, as well as certain types of cancer. Fiber is a huge part of a healthy diet. Just like Grandma always told you being regular is super important to a happy healthy life!

Signs You are Not Getting Enough Fiber

If you have heart issues, they could be directly linked to your high blood pressure and/or high cholesterol.  Fiber can actually lower the bad cholesterol in your system. It also can decrease the inflammation of arteries due to water retention.

If your bowel movements are not substantive, soft and easy to pass, you do not have enough fiber. If you have hard, small and difficult to pass BMs you need to add fiber to your diet. Conversely, if you have watery BMs, fiber will work to “bulk up” your BMs by absorbing some of the liquid from your stool.

General intestinal discomfort is another possible sign that you are not getting enough fiber. If you are not regularly fully evacuating your digestive tract it can lead to discomfort in your abdomen. Your body is not designed for foreign bodies to take up space for extended periods of time. This can also result in crankiness.

How Much is Enough

One important thing to point out is that your necessary fiber intake is related to your age. As you get older you need to be even more vigilant when it comes to your fiber intake. Under the age of 50 you should shoot for a daily consumption of 20 grams.  While over the age of 50 you should try for 21 grams. One gram may not seem like much but, just wait till you start looking at how much fiber is in things.

It is also important to make sure that your children get enough fiber. Discuss proper intake with your pediatrician, as it will change at varying age ranges in children. One really easy source of fiber for children is Apple Juice, just be cautious to offer 100% juice with no added sugars.

Where to Get Fiber

When it comes to the nutrients of life, I always say it is best to get them from their natural source. There are lots of products out there that have added fiber (Fiber One Bars, bran cereals) or can be used to add fiber to just about anything (benefiber, Metamucil). And don’t even start to try to list all of the other foods that are “enhanced” with extra grams of fiber. Theses are fine sources, and will help you get your daily requirement. But it is always best to try to find natural sources of fiber. These include oats, brown rice, beans, and fruits and vegetables with the skin on – like apples, pears, potatoes and yams.

Related posts:

1. Vitamins and Your Kids
2. Free Sample of Fiber and $5 in Coupons
3. How Much Water Did You Drink Today?

In 2000, Gina Capone was a typical 25-year old; she was working as a graphic designer and spent lots of time with her friends and family. She knew that one day she wanted to be a mom, but it wasn’t a priority; she had plenty of other things to accomplish first. Then, in November of 2000, Gina started feeling “funny.” After a light walk, she would get dizzy and have to sit, and most of the time she just felt tired; she knew something was very wrong. Feeling scared and uncertain, Gina found out that she had Type 1 diabetes. Once touted as ‘childhood diabetes’, Type 1 diabetes is no longer rare in adults; it is a thoroughly permanent and life-altering condition.

As the shock wore off and the weight of truth settled in, Gina resorted to the one place she knew she could find answers to her endless questions: the Internet. After hours and hours of searching, however, Gina found that the Internet was flooded with information – and only a small portion of it was good or helpful. “What about all those people who, just like me, are struggling to find answers and need support and guidance during this difficult time?” she thought. With that in mind, she knew she had to take action.

Soon after her diagnosis, Gina co-founded DiabetesTalkFest, a site that hosts live chats with clinical and research professionals in the field of diabetes. She also started blogging about her daily experiences and struggles with the disease at diabetestalkfest.com/blog. She knew other people were undoubtedly going through the same tribulations that she was, and by giving voice to her own experiences, she was offering her support and guidance. Through it all, she maintained that, “If I can get through it, anyone can.”

Now, Gina is the President and CEO of TheDiabetesResource.com, a comprehensive diabetes directory covering every aspect of diabetes, such as medical professionals, diabetes support groups, endocrinologists, blogs, camps, insurance resources, accesso­ries as well as national diabetes events, online monthly chats with experts and more. The site centralizes the pivotal information relating to the disease, and offers a network of support for those who need it.

Gina is now happily married and she can’t wait to start a family. Before getting pregnant, however, Gina needs to make sure her blood glucose is under control, which will ensure the safety of both she and the baby during pregnancy. These blood glucose levels are known as A1c levels. Early in pregnancy, high sugar levels may increase the risk of miscarriage and birth defects, and nearer to the time of delivery, high levels can cause the infant’s size and weight to be larger than normal, and can increase the risk of complications.

To ensure that her quest for a healthy A1c will be successful, Gina is using all the tools that are at her disposal.  She is in regular contact with her doctor and uses a Medtronic Minimed Paradigm insulin pump, which is used to give her the proper amount of insulin when she needs it throughout her day and when she eats. She also uses an integrated Continuous Glucose Monitor (CGM) that checks her glucose levels every 5 minutes. The data from the CGM provides trend graphs and arrows indicating how fast and in which direction her glucose is moving, which is extremely important – especially while she’s trying to get pregnant or while she’s exercising. That important information will be even more helpful when she actually becomes pregnant. A CGM isn’t designed to replace her regular blood glucose monitor, however. The CGM is mainly useful for tracking data trends, so she uses her blood glucose monitor on a regular basis. While CGM’s are considered by diabetes advocates to be “the best thing since sliced bread,” it happens to be very difficult to get insurance companies to cover their costs. Gina believes so much in Continuous Glucose Monitoring Systems, that she created the CGM Anti-Denial Campaign (http://cgm-antidenial.ning.com/), where she provides members with crucial information for obtaining coverage through their insurance companies. 

Gina is the also community manager of the Juvenile Diabetes Research Foundation’s (JDRF) type 1 diabetes social network Juvenation.org, where she strives to lend her support and diabetes expertise to those who may have recently been diagnosed, friends and family members, or even to longtime patients through her own personal stories and experiences.

The Diabetes Resource is growing every day, and soon, some very exciting new features will be added to the site. “It’s hard work,” said Gina, “but it’s so rewarding. I want everybody to have the pivotal information that I should have had when I was diagnosed.” Gina has become a social media entrepreneur, a diabetes advocate, and is considered a thought-leader within the diabetes community. She’s had ups and downs and everything in-between, but one thing is for sure: whatever the challenge, she can handle it.

Written by: Jen Allen, KAS Publicity

Related posts:

1. The Details on Diabetes: A Six Week Journey
2. The Difference Between Type I & Type II Diabetes
3. Raising a Child with Diabetes

The Winner of the Functional Fitness DVD is: susan smoaks
Congratulations!

In week two of our journey we are joined by Suzanne Andrews. She is going to discuss the importance as well as the precautions of exercise in Diabetics.

If you have diabetes, it is essential to begin and maintain an exercise routine. A health care professional must first evaluate you for symptoms that could be aggravated by particular activities. You might also undergo a cardiac stress test.

Exercise is part of a well-established health regimen for people with diabetes. Dr. Ronald J. Sigal, who studies the long-term trends of the illness, reports in a 2004 Diabetes Care article that increased activity is associated with prolonged lifespan, enhanced lung function, and decreased accumulation of dangerous fat coating the abdomen. Sigal defines “increased activity” as exertion equivalent to walking briskly approximately two hours and fifteen minutes per week.

Increased activity also lowers bad cholesterol, raises good cholesterol, stabilizes blood pressure, enhances the effectiveness of insulin, improves mood, and boosts self-confidence.

Managing your blood sugar is crucial to a safe exercise plan. You should check it before, during, and after your session. A test thirty minutes before you plan to begin will indicate whether exercise is safe. If your glucose level falls below 100mg/dL, try a piece of fresh fruit or whole grain crackers, but do not exercise until it reaches the 100 to 250mg/dL range. Blood sugar elevated beyond 300mg/dL is too high for exercise. Symptoms of high blood sugar (hyperglycemia) include: excessive thirst, frequent urination, blurred vision, and dry skin. You must not exercise in this instance, because your sugar levels could continue to escalate. You might be able to lower your sugar using prescribed medications. Consistent adherence to your exercise plan will contribute to lower blood sugar over time.

During exercise, watch for symptoms of hypoglycemia, a blood glucose level of 70mg/dL or lower. If you feel shaky, nervous, irritable or confused, if you develop a hand tremor, or if your skin becomes cold and damp, stop exercising. Take glucose tablets, drink four ounces of fruit juice or sugared soda, or eat several pieces of hard candy. Recheck your glucose in 15 minutes. Have another snack if necessary. Repeat the process until your blood sugar level is above 70mg/dL. You can resume exercise when your sugar level is stable. Continue to monitor it closely several hours after you finish.

You must also take special care of your feet when you exercise. If you have diminished sensation in your toes and feet, and/or poor circulation, you are especially vulnerable to injury and infection. It is therefore important to choose proper footwear. A protective exercise shoe features ample toe room, a removable, flexible insole, a sole that cushions the ball of the foot, and a stabilizing, firm heel. Since exercise places extra stress on your feet, you must be vigilant for signs of injury. Do daily checks for cuts, sores, swelling, and infected nails, both before and following exercise. Wiggle your toes for five minute sessions, once before and once after exercise. If your feet are severely affected by neuropathy, try seated activity. Chair-based stretching and strengthening enhances everyday functioning, and in some cases seated exercise leads to an increased activity level.

Knowing which activities to avoid is as important as identifying the beneficial ones. Isometric Exercises for example, could put you at risk if you have high blood pressure, eye problems or damaged blood vessels. Isometric movement also potentially aggravates vascular conditions. Avoid activities requiring heavy strain but minimal movement.

Just as diabetes compels you to modify your diet, it also requires you to approach exercise differently. Be mindful of these guidelines for your safety and comfort. Do not allow your symptoms to discourage you from staying active!

For more than 25 years, Suzanne Andrews has been teaching therapeutic exercise including, strength training for weight loss, water aerobics, low impact aerobics, yoga and FUNctional fitness. As the host of FUNctional Fitness on Public Television, the most trusted source on TV, she offers you a safe, effective and FUN workout to lose weight, increase your ability to function, get strong, boost your energy and increase your health. As an Occupational Therapy Practitioner, she is committed to helping you live a more functional life with medically designed fitness DVD’s that are engineered from years of therapeutic exercise education experience and Dr. approved.

Enter to Win

Suzanne Andrews, Occupational Therapy Practitioner/L and Host of PBS TV’s Functional Fitness has produced a doctor recommended Functional Fitness Diabetes DVD medically engineered to inhibit diabetes symptoms. Movements in the DVD are identical to what is used in therapy for diabetics.  Free preview of Functional Fitness Diabetes DVD here.

Suzanne has agreed to send One lucky winner their own copy of Suzanne Andrews’ Functional Fitness Diabetes DVD.  This giveaway is open to the U.S. and will end on May 26, 2010

Comment on this post to be entered to win.

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Related posts:

1. The Details on Diabetes: A Six Week Journey
2. The Difference Between Type I & Type II Diabetes
3. Raising a Child with Diabetes