FITNESS

Favorite Low Carb Snacks For Diabetics

Favorite Low Carb Snacks For Diabetics

At Thrive Fitness in, Brookhaven, GA we work with people with a variety of issues, whether it’s losing weight or just getting fit. Often, people come for help when they find they’re borderline diabetic. Their doctor recommended a workout program and healthy eating to help them lose weight. We offer a lot of help with nutrition, and often find most people do better when they have healthy snacks. Here is a list of low carb snacks for diabetics that could help you squelch that craving for something to eat and aid in keeping blood sugar levels normal.

Keep it simple.

Finding the perfect snack can be easy. You want one that gives you an energy boost, but doesn’t make your blood sugar rise too fast. Hard-boiled eggs fit that need. One hard-boiled egg has six grams of protein to provide energy, without the spike. One study showed that people who ate two hard-boiled eggs a day for 12 weeks reduced their blood sugar levels significantly. Hard-boiled eggs also help you lose weight, since they keep you feeling full longer.

Another great snack that’s easy and transports well.

Staying healthy and snacking well doesn’t have to be difficult. Just buy almonds and divide them into bags with a single serving in each. How big is a serving size? It’s one ounce or about a fourth cup or a handful. You’ll get the benefit of the protein to keep you full, fiber to slow the absorption of sugar and healthy fat to add to your feeling of fullness. There’s a lot of healthy nutrients, including 32% of the daily recommended amount—RDA for manganese, 17% of the required riboflavin and 19% of the magnesium you need, plus 12 other vitamins and minerals. Almonds are higher in calories, so limit snacking on them to once a day and keep portion control in mind.

There’s nothing yummier than an apple and some nut butter, unless it’s an apple and cheese.

Pairing a fruit with a protein food provides a quick pick-me-up that doesn’t spike your blood sugar or make it drop dramatically later. Apples are a perfect match because they’re sweet, loaded with nutrients and complement both the cheese and nut butter. It doesn’t matter what type of nut butter you use, even peanut butter is good, just make sure the only ingredients in it are nuts and maybe a little salt. Apples provide several vitamins, such as C, E, and B. It also has magnesium and manganese. All these nutrients help control diabetes. You’ll have a snack that’s high in fiber with antioxidants to help protect the pancreas. You can also combine nut butter or cheese with pears or bananas for similar benefits that fill you up and are healthy.

  • Chickpeas, also called garbanzo beans provide protein and fiber. You can eat them roasted, mixed in a meal or as a hummus dip for other vegetables. Studies show they provide benefits for diabetics, slowing its progression.
  • A dish of cottage cheese with a little unsweetened applesauce is a great snack that also provides energy, fiber and protein to keep you full longer. The cottage cheese alone is health and you can buy it in single serving sizes.
  • Who doesn’t love the crunch of popcorn? It’s a healthy snack that can help when you’re trying to lose weight. It’s high in fiber and really healthy when you make your own in an air-popper.
  • Go nuts with healthy balls. Mix chunky organic peanut butter with chopped bits of apple or some unsweetened applesauce and wheat germ and create a ball. Roll it in wheatgerm and store in the refrigerator.
  • If you’re diabetic and like to snack, natural peanut butter, with just one ingredient—peanuts, should be your best friend. The chunky kind adds even more crunch. Fill celery sticks with a tablespoon of it or stuff it with a long rectangle of cheese for a change of pace.

For more information, contact us today at Thrive 24hr Fitness


The Importance Of Fiber In Your Diet

The Importance Of Fiber In Your Diet

Dietary fiber is often the nutrient that doesn’t get a lot of press. In fact, it’s often the topic of jokes, since it’s known to help relieve constipation. However, fiber in your diet is just as important for your weight loss efforts as it is for colon health. It gives you the feeling of being full longer, so you don’t eat as much. You can increase your fiber, but do it slowly, since some people have negative reactions when they increase it too much at once.

There are two types of fiber and you need both.

Some fiber dissolves in water and creates a gel. It’s soluble fiber. Other types of fiber don’t dissolve. That’s the insoluble type. The soluble fiber is in oats, apples, citrus fruits and more. It’s considered a prebiotic, feeding healthy bacteria. It also helps slow digestion and can be good for regulating sugar levels and blood cholesterol. Insoluble fiber is found in food like wheat bran, beans and vegetables, such as potatoes and green beans. It increases the bulk of your stool and aids in helping food pass through your system, which also can prevent constipation.

If you want to lose weight, increase the amount of fiber in your diet.

You’ll be healthier and lose weight when you add fiber. It not only fills you up without adding extra calories, it also feeds the healthy bacteria in your gut, which provide many benefits for the body. Beneficial bacteria B6, B12, niacin, and folic acid. Beneficial bacteria also aid in many functions in the body and help control the growth of pathogens that make you sick.

If you’re 50 and under, you need more fiber than your older counterparts.

For men who are under 50, 38 grams of fiber a day is the minimum for good health. If you’re over 50 and male, you only need 30 grams. For women under 50, only 25 grams is necessary and drops to 21 grams after 50. A half cup of red kidney beans has 1,6 grams of soluble fiber and 4,9 grams of insoluble fiber. One apple contains 0.9 grams of soluble fiber with 2.0 grams of insoluble fiber. Including whole grains and bran in your diet can increase the amount of fiber in your diet.

  • Oatmeal with fresh fruit and nuts sprinkled on top creates a good combination that provides both protein and fiber. An apple with nut butter is another that makes a great snack to fill you up and keep you feeling full longer.
  • Eating food with fiber can help you feel fuller longer and also aid in keeping blood sugar level. High fiber foods tend to have fewer calories per serving.
  • Cereal fiber is a good way to increase your dietary fiber needs. It can help lower your risk of heart disease and many types of cancer. Cereal fiber is found in whole wheat products like bread and in bran.
  • You can increase your daily fiber by opting for whole grain breads and cereals, eating more fruits and vegetables, increasing the number of legumes you eat and making your snacks higher in fiber, such as apples and peanut butter or a handful of dried fruit and nuts.

For more information, contact us today at Thrive 24hr Fitness


Get A Yearly Eye Exam for your Health

Get A Yearly Eye Exam for your Health

Even if you don’t have problems seeing, it’s a good thing to have a yearly eye exam. Consider it as regular maintenance, like you’d perform on your car. It’s like a dental exam every six months. You may not have a toothache, but you still want to make certain you stop any problem before it gets to that point. Eye exams also provide other information, besides just the quality of your vision.

Eye exams can help detect other problems.

Routine eye exams have helped people identify other serious problems that don’t involve the eyes. It can aid in identifying diabetes, high blood pressure and high cholesterol levels. Eye doctors have even detected signs of brain tumors. These signs are made more visible when the eyes are dilated. It gives the eye doctor an opportunity to check the arteries, blood vessels and cranial nerves in the eyes. This type of identification can occur far before other types of symptoms occur, when it may be too late.

Eye problems can be detected and prevent further damage from occurring.

The World Health Organization conducted a study and concluded that 80% of visual problems could be avoided. Eye strain is one of those problems that can get worse over time if not corrected as quickly as possible. Just using a computer as little as three hours a day can create problems and most people do that almost daily.

Eye diseases are identified during eye exams.

Glaucoma is an insidious disease that slowly develops, but can leave you with vision loss if it’s not treated properly. Cataracts are another eye problem that develops and slowly robs you of visual acuity. Both of these are identified by an eye doctor. The pressure test detects excessive eye pressure, which can affect the health of the optic nerve. That type of damage can’t be reversed.

  • Eye doctors often use an Amsler that identifies the center of vision. The grid should have clear straight lines, but with macular degeneration, the lines are distorted, faded and broken.
  • Eye exams are particularly important for both children and older adults. Children need good vision to help them in school, while older adults face the ravages of aging and serious conditions that occur as we age.
  • Yearly exams help the doctor note changes each year, which helps to understand how healthy your eyes are and reduce the risk for serious conditions.
  • A change in your eye prescription can take its toll. It can make you tired, have headaches and suffer from eye strain. The feeling of exhaustion can affect your energy level and your overall performance in your workout.

For more information, contact us today at Thrive 24hr Fitness


Are You Sabotaging Your Workout With Poor Nutrition?

Do you feel like you’re putting in more hours at the gym, but seeing diminished results? The problem may not be with your workout program but your diet. You could be sabotaging your workout with poor nutrition and unhealthy eating habits. If you go to the gym and do a grueling hour workout, only to stop by the local drive through for a burger, large fries and soft drink, you simply won’t see any weight loss and it also can affect your attempt at building a stronger, healthier body, too.

One hour of working out does burn calories, but not enough to offset unhealthy eating habits.

A big Mac has approximately 490 calories, a large order of fries has 460, top those two off with 250 calorie large coke and you just ate 1200 calories. A 154 pound man burns about 440 calories in an hour of vigorous weight lifting, which doesn’t burn off the calories from just the burger. You’d have to workout with weights vigorously for about two and a half hours to burn off the extra calories or walk at a fast speed for over four hours. Making smarter choices can help you reach your weight loss goal more quickly.

Junk food gets junk results.

Foods that are high in fats and sugar provide empty calories and those affect how well you perform in the gym. They can deplete your energy, besides adding to weight gain. Junk food contains few nutrients, which has an effect on your metabolism, not only making weight loss more difficult, but also increasing the potential for chronic disease that have to potential of wiping out all the benefits from your workout.

What you eat makes a difference in both your physical and mental well-being.

There’s an increased risk of visceral fat—-belly fat, when you eat junk food. That boosts the risk of heart disease, diabetes and inflammation. It’s been linked to mental well-being, such as increase risk of depression and mental health issues. Your body needs a healthy microbiome to function. That means a healthy collection of bacteria and microbes, normally found in the gut. These microscopic entities not only help the body to digest food and glean the nutrients from them. They aid your immune system, boost your metabolism and even affect your brain health and brain function by creating hormones and messaging the brain that affect your mental health.

  • If you want to get the most from your workout, knowing the right food to eat before and after a workout helps build muscle and provide the energy to make your workout effective.
  • The healthier you eat, the more motivated you are to workout. You simply have more energy and a clearer mind that will make you feel more like going to the gym.
  • You weaken your body with a bad diet, which means you’ll experience more sick days that can set you back for weeks.
  • At Thrive 24hr Fitness in Brookhaven, GA, we will help you learn the most scientific workout techniques and the healthiest way to provide the nutrients your body needs through nutritious, yet delicious healthy food.

For more information, contact us today at Thrive 24hr Fitness


What Is Holistic Fitness?

If you’re working out with ease, able to complete rigorous hours in the gym, but don’t feel you’re making the progress you want or find yourself dissatisfied with your progress or fight yourself just to go to the gym, you will benefit from the holistic fitness approach we offer at Thrive 24hr Fitness in Brookhaven, GA. It’s about working with not just the physical side of fitness, but also the mental, emotional and spiritual side. It focuses on reducing stress, eating healthy and improving the person’s overall well-being.

A personal trainer can help you achieve all types of physical fitness.

To be healthy and get fit physically, you need all types of training. A total fitness program should include aerobic, strength, flexibility and balance training. Our personal training program addresses all these types of fitness. You need aerobic training for endurance, but strength training is important for a healthy metabolism, burn body fat and even build stronger bones. Without flexibility training, you’re more prone to injury and have a limited range of motion.

If you view fitness as just working out, it becomes something you HAVE to do, rather than WANT to do.

If you focus only on the effort you put in at the gym, it becomes more of an effort and less about taking care of your body and pampering yourself. Your body and mind are connected and one should work with the other to make exercise a method of recharging the body and the mind, promoting a sense of accomplishment and mastery, rather than punishment. It makes fitness a way of life, creating a mindset that includes exercise, eating well and all the other factors that improve your well-being, such as sleep.

Healthy eating is more than just filling your stomach, but nourishment for the body, mind and soul.

Your body needs fuel, but more than that, it needs nutrients and food that helps it heal, rather than sabotaging it. Eating healthy needs to be part of any fitness plan. Good nutrition offers benefit beyond weight loss. It provides disease prevention, an improved mood, increased energy and even strengthens your immune system. You’ll keep your sugar levels, blood pressure and cholesterol at healthy levels, while boosting your digestion and improving your skin. If you workout and then feed your body junk food, you won’t improve your overall good health.

  • Adequate sleep is one of the most neglected areas of holistic health. Americans often pride themselves at burning the candle at both ends, yet in the process, disrupt their physical, mental, spiritual and emotional health.
  • Drinking adequate water each day can also aid body and mind. Even mild dehydration can leave you exhausted and cause physical and mental issues. Headache, weight gain and even mental acuity issues, especially in seniors, can come from dehydration.
  • Focusing on relieving and managing stress brings relief to the body, mind and soul. It helps you choose healthier foods and digest them better, improves your outlook in life and even allows you to sleep more soundly.
  • At Thrive 24hr Fitness, we approach fitness with a holistic approach, that makes you more apt to continue and modify all areas of your life for a more complete, healthier you.

For more information, contact us today at Thrive 24hr Fitness


Are You Getting Enough Sleep?

If you’re like many people, getting enough sleep is difficult. There are so many tugs at your time, so you add the extra hours you need by cheating your system of adequate sleep. Even if adequate time isn’t the problem, there are so many distractions that can keep you awake. Worry, stress, and even binge-watching your favorite show can lead you to be cranky and tired the next day. The CDC estimates that about a third of all adults aren’t getting adequate sleep.

Having problems falling asleep is one situation many people experience.

Sometimes, people say they have problems falling asleep and that’s a very real situation, but it also can be that they don’t take the time to ensure they take the proper steps to fall asleep. There’s no scheduled bedtime or scheduled time to arise. Instead of getting in bed with no lights or distractions, they watch TV or use have some other electronic device either in the bedroom or preventing them from making the journey there.

A healthy diet can help you sleep better by aiding the production of hormones that aid you.

If you have a diet that’s high in saturated fat, but low in fiber, you might be affecting your sleep. The same is true of a diet that’s high in sugar. A well balanced diet that’s healthy, aids your sleep. For instance, almonds provide a source of melatonin, a hormone that aids in regulating your internal clock and increase your body’s readiness for sleep. Turkey has a high amount of tryptophan that induces tiredness. Foods high in omega-3 fatty acids and vitamin D can improve the quality of sleep.

Exercise helps you sleep better.

Exercise helps burn off the hormones of stress, which can affect your body and your mind, keeping you awake and unable to fall asleep. When you workout, it raises your body temperature and when you’re done, the temperature drops back to normal, which can promote sleeping, especially if you exercise in the later afternoon. It can help early risers by resetting the wake-sleep cycle.

  • Sleep deprivation takes its toll on your health. Chronic lack of sleep has been linked to Alzheimer’s, heart disease, diabetes and mood disorders.
  • Besides the effects sleep has on your health, it also takes its toll on your safety. There’s an estimate that about 100,000 accidents each year occur because of fatigue and lack of sleep.
  • Sleep not only makes your brain susceptible for serious conditions like Alzheimer’s, because when you sleep, you rid your brain of toxins, it also plays a role in memory during REM—rapid eye movement—sleep.
  • We help you focus on all areas of your life at Thrive 24hr Fitness in Brookhaven, GA. Every part of your life affects your emotional, physical, spiritual and mental well-being that can enhance or detract on the overall enjoyment of life.

For more information, contact us today at Thrive 24hr Fitness


Low-No Cost Exercise Equipment In A Pinch

If you’re just starting to workout, don’t think you have to go out and buy a lot of equipment. Quality equipment can be quite expensive and can be tough to store when you’re not using it. Instead, I tell clients from Brookhaven, Georgia and other places in the world, that you can use household items as exercise equipment. You might be surprised at how everything in your home can be helpful to get you in shape faster.

A straight back wooden chair, folding chair or even a wall are pieces of equipment when you use them right.

There are a number of exercises that use a wall to improve your fitness. Wall squats, push-up wall taps, bridge-up wall hip-ups and so many more exercises can use the wall as stability as you challenge your body with each move. You can use the wall for stability to make traditional bodyweight exercises more challenging. A folding or wooden chair can also be a great prop that can be used to replace a bench for a stable surface or as part of a routine. A tricep dip is an example of the perfect chair exercise.

There’s no need for dumbbells or kettlebells when you have weights already at your fingertips.

Check the cupboard. If you have soup cans, you’re ready to go with handy dumbbells that don’t cost anything. Water bottles can be dumbbells and you can even adjust the weight by adding more water or sand to the bottle. Kettlebells are a type of weight that provide a full body workout. They’re slightly off center, so require core muscles to maintain balance. Think laundry detergent bottle with a handle on one side and water or sand to add weight. It’s perfect for kettlebell exercises and free.

If you have access to stairs, you have a great cardio workout.

You don’t need a treadmill or step-up bench, if there’s a set of stairs available, you’re good to go. Just running up and down the steps can be a workout, but you can also use the bottom step for a step-up bench or put your hands on the bottom step to make a plank more difficult. If you want to get creative, stack books and put a cardboard box on top for stability.

  • You don’t need to add weights to your legs or get a weighted vest when you can use a backpack to make your workout tougher. Consider walking to the grocery instead of driving and using your backpack to transport the items.
  • Use a broom for an exercise bar or stability stick. It can be used for flexibility training, to work the abs, arms and legs. Some broom heads even swivel off, so you have just the stick remaining.
  • You don’t need a regular exercise mat or yoga mat if you have a thick beach towel. While it may not be as thick, it certainly can be easy access and cheap if you’re just starting a workout program.
  • A rope and a tree branch can work as a suspension trainer. Just tie knots at the end of the rope, throw it over a lower branch and go. You can even make loops on the ends for your feet for TRX style lunges.

For more information, contact us today at Thrive 24hr Fitness


Benefits Of Green Tea

You may have heard that one of the benefits of green tea is weight loss, which immediately makes it popular with dieters and most people that want to keep a great figure or develop one. There’s a number of studies on other benefits that green tea offer, too. Some of those studies show that just one cup a day can bring healthy changes, while others suggest drinking five cups or more. One thing is certain, drinking green tea without added sweetener can provide a no-calorie drink that will quench your thirst and improve your fitness. Water is still important, but green tea provides a nice alternative when water simply won’t do.

Boost your metabolism and burn fat with green tea.

Green tea provides not only a boost in your weight loss efforts, but also improved performance when you workout. It increases your metabolism, due to the caffeine, without causing the side effect of the jitters. Studies show that one of the catechins in green tea— epigallocatechin gallate or EGCG—may help break down body fat by as much as 17%. Not only does it reduce body fat, it tends to be body fat located in the abdominal area—belly fat. The EGCG slows down the production of the enzyme that breaks down the norepinephrine that burns off belly fat.

Green tea also provides protection for the brain.

Protect your brain by drinking green tea. Several studies suggest the antioxidants in green tea protect the brain and can even improve short term memory function. The dopamine producing neurons are protected, which lowers the risk for Alzheimer’s and Parkinson’s disease. Those are the same antioxidants that also protect the heart and may play a role in preventing insulin resistance, the prelude to diabetes.

You’ll get other health benefits from green tea.

Green tea can lower your risk of some types of cancer, such as oral cancer, prostate cancer, stomach, breast and pancreatic cancer. Studies show that the risk of developing these types of cancer was reduced by drinking between three to five cups a day. Drinking green tea can reduce the risk of Type2 diabetes by as much as 33 percent if you drink at least six cups a day compared to others who drink a cup or less a week.

  • Green tea is good for the teeth and oral health. The catechins in green tea can help lower the risk of oral infection, gum disease and dental carries. You’ll have fresher breath when you drink green tea.
  • One study of 40,530 adult subjects found that of the group, people who drank five or more cups of green tea a day, were 12% less likely to die for men in an 11 year period and 23% less for women.
  • Another study showed that women who drank green tea lowered their risk of heart disease by 31%, while men who drank it lowered their risk by 22%.
  • Substituting unsweetened green tea for soft drinks or juice can save tons of calories. Green tea is also a powerful diuretic to help you on those days when water-weight and bloating is a problem.

For more information, contact us today at Thrive 24hr Fitness


Lower Back Pain Exercises

No matter where you live, Brookhaven, GA, or any other town or city, lower back pain can cause you to miss work and suffer from pain doing the simplest things. It’s hard to lift anything, move a few feet or do the simplest task. Even sleep alludes you when you suffer from this condition. Lower back pain can be caused by inactivity, prolonged sitting or simply turning the wrong way. Improving circulation in the area is imperative to recover. That’s why lower back pain exercises can help bring relief.

It’s easier to prevent back pain than to cure it.

If you’ve ever felt the pain from a back injury, you know how disabling it can be. If you’re prone to back pain, it’s better to start a regimen of back pain exercises before you have another problem, than to wait for it to arrive. Anyone with a sedentary job knows how stiff and achy the back can get. For those people, stretching frequently and moving at least five minutes of every hour is important. A standing extension stretch provides relief and a short break from sitting. Stand with feet at shoulders width, then put your hands at the top of the hips with the tips of the fingers in the small of the back. Lean backward, arching your back until you feel it stretch. Hold and return to starting position and then repeat several times.

If you feel your back pain begin, don’t head for the bed, head for the floor instead.

When lower back pain begins, stopping it as quickly as you can, is important. This quick exercise will help stretch the muscles and bring relief. You need a towel to do this. Lay on the floor holding a towel, one end in each hand. Put your feet flat on the floor, bending the knees. Create a loop with the towel and lift one leg, putting the sole of the foot in the loop. Gently pull the towel toward you, attempting to straighten your leg as you do, trying to make it perpendicular to your body. If you can’t, straighten it as much as you can. Lower your leg and do the other side.

Stay on your back on the floor for another exercise.

While you’re laying on your back, bring your knees straight up and put your hands above your head. Rock your knees from side to side to loosen your back and warm it up. Each time you rock, rock your legs a little further until you can lower your legs on each side without lifting your shoulders from the floor. Once you’ve touched your outer knee on the floor on one side, slowly go back to starting position and touch the outer knee of the other leg on the other side.

  • Muscle relaxers and pain medication used to be the treatment advised. The high increase in pain medication addiction and side effects have severely limited its use. Exercise not only brings relief, the only side effects are a healthier body.
  • Cat poses can relax your lower back. Get on your hands and knees. Arch your back like an angry cat with your head facing downward. Inhale, relax, exhale and drop your abdomen toward the floor as you lift your head, changing your body position from a convex curve to a concave one.
  • Simply pulling one knee at a time toward your chest can help bring relief. You keep the other leg extended as you do this stretch. Return to neutral position with both legs extended and do it on the other leg.
  • To avoid future problems, build stronger abdominal muscles and back muscles. When your abdominal muscles are strong, it helps remove the pressure from the back.

For more information, contact us today at Thrive 24hr Fitness