Month: February 2016

Gestational Diabetes Diet Plan

Post author By admin
Post date February 4, 2016
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Keeping to a gestational diabetes diet plan is very important if you have been diagnosed with diabetes during pregnancy.

It is vital to your own health as well as the health of the baby that your blood sugar levels are managed and controlled during your pregnancy.

What is Gestational Diabetes?

Gestational diabetes is diagnosed when women who have not been diabetic before develop diabetes during pregnancy. Most pregnant women are tested for it as a matter of routine.

It happens because the needs of the baby for glucose, which provides energy, interfere with the body’s normal insulin-based regulatory mechanism.

If you maintain close contact with your health care provider during your pregnancy and take any medications that they prescribe as well as following the gestational diabetes diet plan that they will help you to formulate, there is every chance that you will have a normal birth with a healthy baby.

The diabetes often goes away when the baby is born.

The main principles of a diet plan for pregnant women with diabetes are the same as for other forms of diabetes.

Here Are some Eating Tips If You Suffer From Gestational Diabetes

Avoid refined sugars, including high fructose corn syrup (HFCS), and any foods that contain them.

Replace sugared desserts with fresh fruit.

Eat regularly, with smaller meals and healthy snacks spread evenly through the day.

Choose whole grains over refined grains, e.g. brown rice over white rice, bread and pasta made from whole wheat flour instead of white. This adds fiber to your diet which helps to delay the absorption of the natural sugars present in whole foods.

Eat more vegetables, both to fill you up and to increase your intake of fiber, vitamins and minerals.

Manage your carbohydrate intake. This does not necessarily mean eating fewer carbs, but it is important not to eat too much at the same time.

Spread carbs through the day and be sure to eat a little before going to sleep and soon after waking in the morning.

You may be advised to cut down on fatty foods, especially if you were over before the pregnancy began or have gained more than expected during the pregnancy.

Most gestational diabetes diet plans will involve counting carbohydrates in some way. You will either be advised to eat a certain number of carbohydrate grams at each meal, with some flexibility of course, or you will be taught an exchange system where each food has a certain value.

We cannot give specific figures here because individual diabetics have different requirements of carbs and other foods. Diabetes can be a dangerous condition and it is vital that your individual case is managed correctly.

If you do not understand the gestational diabetes diet plan that you have been given, do not rely on information from websites but check back with your health care provider.

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Sugar Diabetes Diet Guidelines

What Causes Diabetes?

How Do You Get Diabetes?

Diabetes Symptoms in Women

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Weight Loss Exercise

Barriers to Self Esteem

I don’t know about you but everywhere I look there are barriers to self esteem. If you are interested in self development but have low self esteem, the first thing you need to do is fix that. Until you do, it is much harder to accurately assess what you need to learn and change in order to achieve your goals. In fact, if you have low self esteem it can be difficult to even see what your goals are.

Imagine yourself as a dart board. Everything and everyone else around you has the potential to become a damaging dart pin, at one point or another. These dart pins will destroy your self esteem and pull you down in ways you may not even be conscious of. It’s important not to let them destroy you, or get the best of you. So what are the dart pins to avoid, and how can you keep them from hurting you?

Barriers to Self Esteem

Negative Work Environment – Beware of “dog eat dog” theory where everyone else is fighting just to get ahead. This is where non-appreciative people usually thrive. No one will appreciate your contributions even if you miss lunch and dinner, and stay up late. You may find you are working harder and harder for less and less return.

Stay out of this, it will ruin your self esteem. Find ways to manage your work within the normal working day at least 90% of the time. If you have to compete with others, compete on your own terms. Do not be drawn into power games or negative behavior that will make you feel badly about yourself.

Other People’s Behavior – Bulldozers, brown nosers, gossipmongers, whiners, backstabbers, snipers, the walking wounded, controllers, naggers, complainers, exploders, patronizers, sluffers … all these negative behaviors in others will damage your self esteem, as well as to your self development program. But remember, it is not the person that is the problem: it is their behavior.

Changing Environment – You can’t be a green bug on a brown field. Changes challenge our paradigms. They test our flexibility, adaptability and alter the way we think. Changes will make life difficult for a while and often cause stress, but when we look back we will see that change is often the catalyst or cause of self development. Try not to resist it.

Past Experience – It’s okay to cry and say “ouch!” when we experience pain. But don’t let pain transform itself into fear by constantly thinking of the bad things that have happened to you or others in the past. It’s easy to wreck a relationship by bringing with you the issues you had in your last relationship, and expecting your new partner to be like your previous one. Treat each failure and mistake as a lesson, and move on.

Negative World View – Look at what you’re looking at. Don’t wrap yourself up with all the negativities of the world. In building self esteem, we must learn how to make the best out of worst situations.

Determination Theory – The way you are and your behavioral traits is said to be a mixed end product of your inherited traits, your upbringing, and your current environment such as your friends, your work situation, the economy and even the climate of the country that you live in.

Do not make the mistake of thinking that your genetics or upbringing will determine how your life goes. You have your own identity. If your father is a failure, it doesn’t mean you have to be a failure too. Learn from other people’s experience, so you’ll never have to encounter the same mistakes.

In life, its hard to stay firm, especially when things and people around you seem to keep pulling you down. There are many barriers to self esteem that you can help yourself by protecting yourself from. However, building self esteem will eventually lead to self development if we start to become responsible for who we are, what we have and what we do.

When we develop self esteem, we take control of our mission, values and discipline. Self esteem brings about self improvement, true assessment, and determination. So how do you start putting up the building blocks of self esteem? Be positive. Be contented and happy. Be appreciative. Never miss an opportunity to compliment. A positive way of living will help you build self esteem and set you on the path to positive self development.

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Do You Have Self Esteem Issues? What Causes Low Self Esteem?

Raising Your Self Esteem – You Deserve The Best Life

Self Development And Success

Breaking through your Barriers

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Weight Loss Exercise

How to raise your testosterone level

Post author By admin
Post date February 4, 2016
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There are a few reasons why you would want to raise your testosterone level. Having higher testosterone will increase sex drive and allow you to increase muscle size.

The real goal of steroids is to raise testosterone levels in your body but the trouble is that this is dangerous and stops your body from producing its own testosterone.

Here are some tips to raise your testosterone level

Drop Your Fat Level

If you are carrying a lot of fat then your testosterone level will be naturally low. Not always sure if this is the health of the less-fatness or the extra muscle you got getting rid of the fat but better safe than sorry.

Don’t lose Weight too fast

When you put your body into starvation mode by dropping weight too quickly then your body will think that the problem is permanent and will stop you from storing testosterone.

Kind of like the opposite of the flight or fight response.

Get More Sex

I know that this will come as no surprise but having sex is one way that your body senses that it needs testosterone.

So think about any kind of an arousal response where your body has to perform and that very act or thought of an act will cause you body to raise your testosterone level.

Eat More Peanuts

Research has found that men who ate diets rich in monounsaturated fat — the kind found in peanuts — had the highest testosterone levels.

Try not to eat too much fat but remember that the fat in any kind of nuts will raise your testosterone level.

Do Compound Exercises

One of the tricks that bodybuilders have known for years is that they gain more muscle by doing compound exercises. Compound exercises are the ones that use more than one muscle group. Start thinking of only doing bench presses instead of doing flyes.

Do leg presses or squats instead of leg extensions. Doing squats especially employees a lot of muscle fibers which will raise your testosterone level.

Low Reps Per Set

Besides doing compound exercises try to make sure that you are doing less reps per set. It may seem like as much work to drop and do 12 reps but it really does exagerate your bodys response by doing a higher for 4 to 6 reps pers set.

A Finnish study found that this workload produced the greatest boosts in testosterone.

Three Sets Of Each Of Your Compound Exercises

And here is the last of the trifecta of exercises. Do three sets per exercise. More sets than this will tire your body and overtrain leading to lower testosterone levels and too few sets will stop your body from getting that testosterone response

Remember. Your muscles have to be pushed but at the same time you do not want to tire yourself too much or your body will become scared of famine and will slow your metabolism and testosterone levels, this is the first way that you will be overtraining and is critically bad for you.

Get Lots Of Rest Between Workouts

The other side of the overtraining part is not resting enough after your workouts. Get lots of sleep and make sure that you are not pushing yourself with too much cardio.

Reduce Alcohol Intake

Alcohol is very very bad for testosterone levels. Anytime that you have a drink it will drop your testosterone and stop your from being able to have a healthy testosterone level.

I hate to be a party pooper but anytime that you drink alcohol you affect your testosterone level (and yes I do drink beer here and there so I am not trying to pull prohibition type crap on you)

Eat Lots Of Small Meals Every Day

There is one very good way to raise your testosterone level and again it is by making your body think there is abundance. Eat many small meals a day instead of three big meals a day.

These smaller meals will prove to your body that you are healthy and there are no dangers around.

Keep The Fat In Your Diet

Fat is an important part of the testosterone equation. When your fat intake drops too much it affects your bodys ability to heal as well as many of the other metabolic parts of your systems.

Make sure that you are more concerned with the quality of your food than the fat and keep your fat level at around 30% of total calories…this is actually 15 percent of the amount of food because as we all know fats have twice the calories of carbs or protein.

This will raise your testosterone level easily and for most people can be the easiest way to bigger and fatter so watch out!

Sleep Lots

This goes hand in hand with resting but even more so. Your body only produces testosterone while you are sleeping. This is one of those sleep rhythm things that it is better to know about then it is to know the details of.

Now that you know how to raise your testosterone level put all of these together and you will be stronger, fitter, aqnd apparnetly even better in bad with all the practice trying to raise your testosterone level.

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