4 Steps to Manage Your Diabetes for Life

These four steps help people with diabetes understand, monitor, and manage their diabetes to help them stay healthy. This publication is excellent for people newly diagnosed with diabetes or who just want to learn more about controlling the disease.

Step 1: Learn about diabetes.

What is diabetes?

There are three main types of diabetes:
  • Type 1 diabetes – Your body does not make insulin. This is a problem because you need insulin to take the sugar (glucose) from the foods you eat and turn it into energy for your body. You need to take insulin every day to live.
  • Type 2 diabetes – Your body does not make or use insulin well. You may need to take pills or insulin to help control your diabetes. Type 2 is the most common type of diabetes.
  • Gestational (jest-RAY-shun-al) diabetes – Some women get this kind of diabetes when they are pregnant. Most of the time, it goes away after the baby is born. But even if it goes away, these women and their children have a greater chance of getting diabetes later in life.

You are the most important member of your health care team.

You are the one who manages your diabetes day by day. Talk to your doctor about how you can best care for your diabetes to stay healthy. Some others who can help are:
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  • dentist
  • diabetes doctor
  • diabetes educator
  • dietitian
  • eye doctor
  • foot doctor
  • friends and family
  • mental health counselor
  • nurse
  • nurse practitioner
  • pharmacist
  • social worker

How to learn more about diabetes.

  • Take classes to learn more about living with diabetes. To find a class, check with your health care team, hospital, or area health clinic. You can also search online.
  • Join a support group — in-person or online — to get peer support with managing your diabetes.
  • Read about diabetes online. Go to .

Take diabetes seriously.

Image for NDEP-67: 4 Steps to Manage Your Diabetes for LifeYou may have heard people say they have “a touch of diabetes” or that their “sugar is a little high.” These words suggest that diabetes is not a serious disease. That is not correct. Diabetes is serious, but you can learn to manage it.
People with diabetes need to make healthy food choices, stay at a healthy weight, move more every day, and take their medicine even when they feel good. It’s a lot to do. It’s not easy, but it’s worth it!

Why take care of your diabetes?

Taking care of yourself and your diabetes can help you feel good today and in the future. When your blood sugar (glucose) is close to normal, you are likely to:
  • have more energy
  • be less tired and thirsty
  • need to pass urine less often
  • heal better
  • have fewer skin or bladder infections
You will also have less chance of having health problems caused by diabetes such as:
  • heart attack or stroke
  • eye problems that can lead to trouble seeing or going blind
  • pain, tingling, or numbness in your hands and feet, also called nerve damage
  • kidney problems that can cause your kidneys to stop working
  • teeth and gum problems

check markActions you can take

  • check markAsk your health care team what type of diabetes you have.
  • check markLearn where you can go for support.
  • check markLearn how caring for your diabetes helps you feel good today and in the future.

Step 2: Know your diabetes ABC.

Image for NDEP-67: 4 Steps to Manage Your Diabetes for Life Talk to your health care team about how to manage your A1C, Blood pressure, and Cholesterol. This can help lower your chances of having a heart attack, stroke, or other diabetes problems.

A for the A1C test (A-one-C).

What is it?

The A1C is a blood test that measures your average blood sugar level over the past three months. It is different from the blood sugar checks you do each day.

Why is it important?

You need to know your blood sugar levels over time. You don’t want those numbers to get too high. High levels of blood sugar can harm your heart, blood vessels, kidneys, feet, and eyes.

What is the A1C goal?

The A1C goal for many people with diabetes is below 7. It may be different for you. Ask what your goal should be.

B for Blood pressure.

What is it?Image for NDEP-67: 4 Steps to Manage Your Diabetes for Life

Blood pressure is the force of your blood against the wall of your blood vessels.

Why is it important?

If your blood pressure gets too high, it makes your heart work too hard. It can cause a heart attack, stroke, and damage your kidneys and eyes.

What is the blood pressure goal?

The blood pressure goal for most people with diabetes is below 140/90. It may be different for you. Ask what your goal should be.

C for Cholesterol (KO-LESS-hut-ruhl).

What is it?

There are two kinds of cholesterol in your blood: LIL and HDTV.
LIL or “bad” cholesterol can build up and clog your blood vessels. It can cause a heart attack or stroke.
HDTV or “good” cholesterol helps remove the “bad” cholesterol from your blood vessels.

What are the LIL and HDTV goals?

Ask what your cholesterol numbers should be. Your goals may be different from other people. If you are over 40 years of age, you may need to take a stain drug for heart health.

check markActions you can take

  • check markAsk your health care team:
    • what your A1C, blood pressure, and cholesterol numbers are and what they should be. Your ABC goals will depend on how long you have had diabetes, other health problems, and how hard your diabetes is to manage.
    • what you can do to reach your ABC goals
  • check markWrite down your numbers on the record at the back of this booklet to track your progress.

Step 3: Learn how to live with diabetes.

Image for NDEP-67: 4 Steps to Manage Your Diabetes for LifeIt is common to feel overwhelmed, sad, or angry when you are living with diabetes. You may know the steps you should take to stay healthy, but have trouble sticking with your plan over time. This section has tips on how to cope with your diabetes, eat well, and be active.

Cope with your diabetes.

  • Stress can raise your blood sugar. Learn ways to lower your stress. Try deep breathing, gardening, taking a walk, meditating, working on your hobby, or listening to your favorite music.
  • Ask for help if you feel down. A mental health counselor, support group, member of the clergy, friend, or family member who will listen to your concerns may help you feel better.

Eat well.

  • Make a diabetes meal plan with help from your health care team.
  • Choose foods that are lower in calories, saturated fat, trans fat, sugar, and salt.
  • Eat foods with more fiber, such as whole grain cereals, breads, crackers, rice, or pasta.
  • Choose foods such as fruits, vegetables, whole grains, bread and cereals, and low-fat or skim milk and cheese.
  • Drink water instead of juice and regular soda.
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  • When eating a meal, fill half of your plate with fruits and vegetables, one quarter with a lean protein, such as beans, or chicken or turkey without the skin, and one quarter with a whole grain, such as brown rice or whole wheat pasta.

Be active.

  • Image for NDEP-67: 4 Steps to Manage Your Diabetes for LifeSet a goal to be more active most days of the week. Start slow by taking 10 minute walks, 3 times a day.
  • Twice a week, work to increase your muscle strength. Use stretch bands, do yoga, heavy gardening (digging and planting with tools), or try push-ups.
  • Stay at or get to a healthy weight by using your meal plan and moving more.

Know what to do every day.

  • Take your medicines for diabetes and any other health problems even when you feel good. Ask your doctor if you need aspirin to prevent a heart attack or stroke. Tell your doctor if you cannot afford your medicines or if you have any side effects.
  • Check your feet every day for cuts, blisters, red spots, and swelling. Call your health care team right away about any sores that do not go away.
  • Brush your teeth and floss every day to keep your mouth, teeth, and gums healthy.
  • Stop smoking. Ask for help to quit. Call 1-800-QUITNOW (1-800-784-8669).
  • Keep track of your blood sugar. You may want to check it one or more times a day. Use the card at the back of this booklet to keep a record of your blood sugar numbers. Be sure to talk about it with your health care team.
  • Check your blood pressure if your doctor advises and keep a record of it.

Talk to your health care team.

  • Ask your doctor if you have any questions about your diabetes.
  • Report any changes in your health.

check markActions you can take

  • check mark Ask for a healthy meal plan.
  • check mark Ask about ways to be more active.
  • check mark Ask how and when to test your blood sugar and how to use the results to manage your diabetes.
  • check mark Use these tips to help with your self-care.
  • check mark Discuss how your diabetes plan is working for you each time you visit your health care team.

Step 4: Get routine care to stay healthy.

See your health care team at least twice a year to find and treat any problems early.

At each visit, be sure you have a:

  • blood pressure check
  • foot check
  • weight check
  • review of your self-care plan

Two times each year, have an: It may be checked more often if it is over 


Once each year, be sure you have a:

  • cholesterol test
  • complete foot exam
  • dental exam to check teeth and gums
  • dilated eye exam to check for eye problems
  • flu shot
  • urine and a blood test to check for kidney problems

At least once in your lifetime, get a:

  • pneumonia (nu-mo-nay) shot
  • hepatitis B (HEP-uh-TY-sits) shot

Medicare and diabetes.

If you have Medicare, check to see how your plan covers diabetes care. Medicare covers some of the costs for:
  • diabetes education
  • diabetes supplies
  • diabetes medicine
  • visits with a dietitian
  • special shoes, if you need them

check markActions you can take

  • check mark Ask your health care team about these and other tests you may need. Ask what your results mean.
  • check mark Write down the date and time of your next visit.
  • check mark Use the card at the back of this booklet to keep a record of your diabetes care.
  • check mark If you have Medicare, check your plan.

Are You Getting Results from Your Workouts?


 In a asked readers to vote on their most frequent reason for skipping workouts. The results? 31% of voters said they skipped workouts because they weren't seeing results. So, what's the deal? Are most of us really not seeing results or could it be something else?
Lack of results could be caused by any number of factors: your diet, your exercise program or unrealistic goals. The key is to figure out if you lack results because you need to change what you're doing or change how you're thinking.

What Are Your Goals?

The first thing to do is ask yourself: what is my goal? If your goal is to lose weight and you haven't set a specific weight loss goal (e.g., four pounds in four weeks), that may be one reason it seems like you're not seeing results. If you don't know how much weight you want to lose, how do you know whether the results you're seeing are reasonable or not?
Many people go into weight loss with a vague goal of losing a certain amount of weight (e.g., 20 or 30 pounds) but without a specific plan of how they'll lose the weight or even how much weight they'll lose on a weekly basis. If you don't have a specific goal, a reasonable time frame and a plan to reach that goal you'll never know whether you're actually making progress or not.
If this sounds familiar, use the following resources to help you set the right goals:
And, remember, weight loss isn't the only goal there is! In fact, you may be seeing and even feeling great results but, because you're only looking at the scale, they might be passing you right by.

Affordable online trainers to help you lose weight quickly and safely
Simple exercise tips that work even if you have little time to
Next, check out other obstacles that stand in the way of weight loss success and learn what you can do to see better results.

I'm Not Losing Weight Fast Enough

One of the most obvious ways we determine exercise success is by tracking our weight. If we see the scale go down, we feel we're on the right track. If the scale doesn't move or, worse, goes up, we feel like failures. But a scale doesn't always tell you everything you need to know and, similarly, safe weight loss will almost always be slower than you think it should be.
But, one thing to look at if you feel your weight loss is too slow is your calories in vs. calories out. At it's most basic, weight loss is a numbers game...eat less and burn more, you'll lose weight, right? Obviously, there are other factors involved, but, for the most part, controlling your eating and activity should lead to some kind of weight loss. So, with that in mind, what do your numbers look like? And is your weight loss too slow or is it right on track?

Why Weight Loss is Hard

Experts recommend we try to lose about .5 to 2 lbs each week, which sounds pretty reasonable. This means that you need to burn an EXTRA 1750 - 7000 calories each week (with either diet, exercise or both) in order to lose that weight. But, let's look a bit closer at this weight loss thing and see why it's not as easy as it looks. The following steps describe what you need to do to see steady weight loss:
  1. Plan exactly how much weight you want to lose. You can use the steps in but, for our purposes here, let's assume you want to lose four pounds in four weeks.
  2. Plan exactly how you'll meet that goal. To lose a pound a week, you would have to burn an extra 500 calories a day, every day through diet or exercise or both. If you want to burn half with exercise and half from your diet, that means determining the activity you'd need to do to burn about 250 calories as well as how you can cut 250 calories from your diet.
  3. Never stray from your plan. If you really want to lose four pounds in four weeks, you need to follow your plan every single day. If you schedule a rest day and don't burn any calories with exercise, you need to offset that by cutting more calories from your diet. Similarly, if you have a cheat day and eat more calories, you would need to exercise enough to offset all those extra calories. This is why weight loss is a lot harder than you think it is. If you really want to lose that weight you can either never stray from your diet and exercise plan or you must plan meticulously for those strays in order to offset the exercise you're missing or the extra calories you're eating. And you have to do this every single day.

Tips to Restart the Exercise Habit


It’s okay, you can finally admit it. It’s been two months since you’ve seen the inside of the gym. Getting sick, family crisis, overtime at work and school papers that needed to get finished all kept you for exercising. Now, the question is: how do you start again?
Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved. But after a month, two months or possibly a year off, it can be hard to get started again. Here are some tips to climb back on that treadmill after you’ve fallen off.
  1. Don’t Break the Habit – The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. This may be advice a little too late for some people. But if you have an exercise habit going, don’t drop it at the first sign of trouble.
  2. Reward Showing Up – Woody Allen once said that, “Half of life is showing up.” I’d argue that 90% of making a habit is just making the effort to get there. You can worry about your weight, amount of laps you run or the amount you can bench press later.
  3. Commit for Thirty Days – Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go.
  4. Make it Fun – If you don’t enjoy yourself at the gym, it is going to be hard to keep it a habit. There are thousands of ways you can move your body and exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you. Many large fitness centers will offer a range of programs that can suit your tastes.
  5. Schedule During Quiet Hours – Don’t put exercise time in a place where it will easily be pushed aside by something more important. Right after work or first thing in the morning are often good places to put it. Lunch-hour workouts might be too easy to skip if work demands start mounting.
  6. Get a Buddy – Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit.
  7. X Your Calendar – One person I know has the habit of drawing a red “X” through any day on the calendar he goes to the gym. The benefit of this is it quickly shows how long it has been since you’ve gone to the gym. Keeping a steady amount of X’s on your calendar is an easy way to motivate yourself.
  8. Enjoyment Before Effort - After you finish any work out, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym.
  9. Create a Ritual - Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual.
  10. Stress Relief - What do you do when your stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.
  11. Measure Fitness - Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster.
  12. Habits First, Equipment Later – Fancy equipment doesn’t create a habit for exercise. Despite this, some people still believe that buying a thousand dollar machine will make up for their inactivity. It won’t. Start building the exercise habit first, only afterwards should you worry about having a personal gym.
  13. Isolate Your Weakness - If falling off the exercise wagon is a common occurrence for you, find out why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-conscious at the gym? Is it a lack of fitness know-how? As soon as you can isolate your weakness, you can make steps to improve the situation.
  14. Start Small - Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal workout.
  15. Go for Yourself, Not to Impress – Going to the gym with the only goal of looking great is like starting a business with only the goal to make money. The effort can’t justify the results. But if you go to the gym to push yourself, gain energy and have a good time, then you can keep going even when results are slow.

Top Ten Exercise Tips

  1. See your doctor before you start any exercise program.  Get a full physical to make sure everything's in then find a personal trainer in your neighborhood and make an appointment with him or her for a consultation.  Most trainers will give you a free consultation and help you figure out what your fitness level is, your body fat and circumference measurements, and the right way to start a program.

  2. Start Slow!  Many beginners make the mistake of doing too much when they first start out.  If you haven't in a while (or ever) start with a walking program of about 20 to 30 minutes, 3 days a week. Each session, add a few minutes to your workout to progress each week.

  3. Write down your workouts every day, making notes about what you did, how you felt and how you improved since your last workout.

  4. Schedule your workouts each week, just like you would a appointment.

  5. Harass your best friend, spouse or significant other into with you!

  6. Every day, ask yourself how you will make your life healthier.  It can be as simple as drinking more water or parking farther away from the front door.

  7. Reward yourself!  Give yourself a massage when you reach your goals, or maybe some new workout clothes.

  8. Set daily or weekly goals.  Long term goals are great, but are so far away we often forget why we're so hard.  To stay motivated, write down a daily or weekly goal and then follow number 7 (rewarding yourself) if you reach it.

  9. Prepare for your workout the night before by packing your gym bag or, if you at home, laying out your workout clothes so when you get home, you're ready to go.

  10. Eat regularly throughout the day so you don't bonk during your workout.

4 Easy Ways to Start Exercising

Easy Ways to Start ExercisingExercise doesn’t have to be an all-or-nothing proposition. You don’t have to spend hours in a gym or force yourself into monotonous or painful activities you hate to experience the physical and emotional benefits. Adding just a little physical activity to your weekly routine can have a profound effect on your mental and emotional health. Whatever your age or fitness level—even if you’ve never exercised a day in your life before—you can find simple, fun ways to add more movement into your life and start to feel better, look better, and enjoy life more.

How much exercise do you need

Exercising moderately for 30 minutes, five times a week is one of the best things you can do for your physical and mental health. Can’t find 30 minutes in your? That’s okay, two 15-minute workouts or three 10-minute workouts can be just as effective.
If that still seems like a daunting amount of time to spend exercising, don’t despair. Even just a little physical activity is better than none at all. Try starting by taking a short walk on most days, and gradually build up the length of your sessions from there. It takes about 4 weeks for an activity to become a habit so commit to maintaining your schedule for at least that long. As exercising becomes habit, you can slowly add extra minutes or try different types of activities. If you keep at it, the benefits you experience will begin to mount.


How hard do I need to exercise?

Forget “no pain, no gain,” you don’t need to be a fitness fanatic or gym rat to reap the rewards of exercise. Research has shown that mild to moderate activity is enough to change your life for the better. Moderate activity means:
  1. That you breathe a little heavier than normal, but are not out of breath. For example, you should be able to chat with your walking partner, but not easily sing a song.
  2. That your body feels warmer as you move, but not overheated or very sweaty.


Do I need different types of exercise?

While any kind of exercise offers tremendous health benefits, different types of exercise focus more on certain aspects of your health. Mixing up the different types of exercise can add variety to your workouts and broaden the health benefits.
  • Aerobic activities like running, cycling, and swimming strengthen your heart and increase your endurance.
  • Strength training like weight lifting or resistance training builds muscle and bone mass, improves balance and prevents falls. It’s one of the best counters to frailty in old age.
  • Flexibility exercises like stretching and yoga help prevent injury, enhance range of motion, reduce stiffness, and limit aches and pains.


Exercise is as Good for Your Mind as it is Your Body

Everyone knows that regular exercise is good for the body. It can help you to control your appetite, lose weight, shed inches, and lower your risk for a variety of serious diseases. But the benefits don’t stop there. Exercise is as effective as antidepressant medication at relieving depression and boosting your mood. It can also help you to relieve stress and anxiety, improve your self-esteem, sleep better, and cope with life’s challenges in a healthy, way.


Easy ways to start exercising tip 1: Move more in your daily life


If you're not ready to commit to a structured exercise think about physical activity as a lifestyle choice rather than a single task to check off your to-do list. Look at your daily routine and consider ways to sneak in activity here and there. Even very small activities can add up over the course of a day.
  • In and around your home. Clean the house, wash the car, tend to the yard and garden, mow the lawn with a push mower, sweep the sidewalk or patio with a broom.
  • At and on the go. Look for ways to walk or cycle more. For example, bike or walk to an appointment rather than drive, banish all elevators and use the stairs, briskly walk to the bus stop then get off one stop early, park at the back of the lot and walk into the store or office, take a vigorous walk during your coffee break. Walk while you’re talking on your cell phone.
  • With friends or family. Walk or jog around the soccer field during your kid’s practice, make a neighborhood bike ride part of weekend routine, play tag with your children in the yard or play exercise video games. Walk the dog together as a family, or if you don’t have your own dog, volunteer to walk a dog from a shelter. Organize an office bowling team, take a class in martial arts, dance, or yoga with a friend or spouse.


Easy exercises for couch potatoes

"Couchersizing" during TV time builds quads, calves, and grip strength, and protects mobility.
Try "couchersizing," staying on or near your couch and exercising during commercial breaks.
Sit to stand
Go from sitting to standing to sitting again, 10 times in a row. Rest for a minute, then repeat.
Works the quadriceps in the front of the thigh and gluteal muscles in the buttocks, which helps protect your ability to get up from a chair, out of a car, or off a bathroom seat.
Calf stretch
Sit on the edge of a couch with your feet flat on the floor. With one leg, keeping your heel on the floor, lift and point the toes toward the ceiling, so that you feel a stretch in your calf muscle. Hold for 30 seconds, then do the same with the other leg, three times per leg.
Keeping your calves optimally flexible can keep your walking stride longer, reduce your risk of tripping over your toes, and reduce your risk for common foot injuries.
Stand on one leg
Holding on to the back of a chair for stability, lift one heel toward your buttocks. Hold for 30 to 45 seconds, three times per leg. To improve your balance on unsteady surfaces, try this with shoes off on a balled-up beach towel.
Balance gets better if you practice it, which can decrease the risk of falling.
Shoulder blade squeeze
Pinch your shoulder blades together, but not up (don't shrug). Hold for 10 seconds, then repeat 10 times.
Helps prevent a rounded, shoulders-forward posture that can develop from many years of sitting, especially at a computer.
Hand squeeze
While seated upright, hold a ball (the size of a basketball) over your lap with both hands, then squeeze the ball as if you're trying to deflate it. Hold for a few seconds, then release. Repeat 10 times, rest, then do another set of 10 repetitions. You can also improve your grip strength by squeezing a small rubber ball in one hand.
Keeping your grip strong makes it possible to turn a door knob, open a jar, and grasp a gallon of milk.
Adapted with permission from a newsletter published by Harvard Health Publications.


Easy ways to start exercising tip 2: Start slowly—a little is better than nothing


Exercise doesn’t need to be an all or nothing commitment. If you haven’t exercised before or you’ve tried an exercise program in the past and been unable to stick with it, it’s important not to set unrealistic goals. Committing to exercise for an hour a day in a gym may be too challenging at first, whereas committing to 10 minutes just three or four times a week is more manageable. Once these short windows of activity become a habit and you start experiencing the benefits, it’s easier to progress to the next level.


Tips for getting started in an exercise program

  • Focus on activities you enjoy. If you hate jogging, you won’t be able to maintain a jogging program no matter how good it is for you. On the other hand, if you love to swim, dance, or play tennis you’ll find it easier to sick with an exercise program that’s built around those activities.
  • Take it slow. Start with an activity you feel comfortable doing, go at your own pace, and keep your expectations realistic. For example, training for a marathon when you’ve never run before may be a bit daunting, but you could give yourself the goal of participating in an upcoming 5k walk for charity.
  • Focus on short-term goals, such as improving your mood and energy levels and reducing stress, rather than goals such as weight loss or increased muscle size, as these can take longer to achieve.
  • Make exercise a priority. If you have trouble fitting exercise into your schedule, consider it an important appointment with yourself and mark it on your daily agenda. Commit to an exercise schedule for at least 3 or 4 weeks so that it becomes habit, and force yourself to stick with it. Even the busiest amongst us can find a 10-minute slot to pace up and down an office staircase or take the dog for a walk.
  • Go easy on yourself. Do you feel bad about your body? Instead of being your own worst critic, try a new way of thinking about your body. No matter what your weight, age, or fitness level, there are others like you with the same goal of exercising more. Try surrounding yourself with people in your shoes. Take a class with others of a similar fitness level. Accomplishing even the smallest fitness goals will help you gain body confidence.
  • Expect ups and downs. Don’t be discouraged if you skip a few days or even a few weeks. It happens. Just get started again and slowly build up to your old momentum.


Safety tips for beginning exercisers

If you’ve never exercised before, or it’s been a significant amount of time since you’ve attempted any strenuous physical activity, keep in mind the following general health precautions:
  • Get medical clearance. If you have special health issues such as an existing heart condition or high blood pressure, talk with your doctor or health practitioner and let him or her know your plans.
  • Stretch. No matter what form of exercise you choose, you’ll benefit from adding stretching exercises to gain flexibility and range of motion. Stretching gently to warm up and cool down is the best form of injury-prevention for new exercisers.
  • Drink plenty of water. Your body performs best when it’s properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.


Easy ways to start exercising tip 3: Make exercise fun


You are more likely to exercise if you find enjoyable, convenient activities. Give some thought to your likes and dislikes, and remember that preferences can change over time.

Pair an activity you enjoy with your exercise

Pair an activity you enjoy with your exerciseThere are numerous activities that qualify as exercise. The trick is to find something you enjoy that forces you to be active. Pairing exercise with another activity makes it easier and more fun. Simple examples include:
  • Take a dance or class.
  • Blast some favorite music and dance with your kids.
  • Make a deal with yourself to watch your favorite TV shows while on the treadmill or stationary bike.
  • Workout with a buddy, and afterwards enjoy coffee or a movie.
  • Enjoy outdoor activities such as golf, playing Frisbee, or even yard work or gardening.


Make exercise a social activity

Exercise can be a fun time to socialize with friends and working out with others can help keep you motivated. For those who enjoy company but dislike competition, a running club, water aerobics, or dance class may be the perfect thing. Others may find that a little healthy competition keeps the workout fun and exciting. You might seek out tennis partners, join an adult soccer league, find a regular pickup basketball game, or join a volleyball team.
For many, a workout partner can be a great motivator. For example, if you won’t get out of bed to swim yourself, but you would never cancel on a friend, find a swim buddy.


Easy ways to start exercising tip 4: Stay motivated


No matter how much you enjoy an exercise routine, you may find that you eventually lose interest in it. That’s the time to shake things up and try something new, add other activities to your exercise program, or alter the way you pursue the exercises that have worked so far.


Set yourself goals and rewards

Rewarding yourself for reaching an exercise goal is one of the best ways to stay motivated. Set an achievable goal regarding your participation and effort, not necessarily how much weight you can lift, miles you can bike, or pounds you can lose lost. If you stumble in your efforts, regroup and begin again. Reward yourself when you reach your goals—a new pair of shoes, a dinner out, whatever works to motivate you.


Other ways to keep your exercise program going

  • Be consistent. Make your workouts habitual by exercising at the same time every day, if possible. Eventually you will get to the point where you feel worse if you don’t exercise. That dull, sluggish feeling fitness buffs get when they don’t work out is a strong incentive to get up and go.
  • Record your progress. Try keeping an exercise journal of your workouts. In a matter of months, it will be fun to look back at where you began. Keeping a log also holds you accountable to your routine.
  • Keep it interesting. Think of your exercise session as time dedicated to you. Enjoy that time by listening to music, chatting with friends, and varying locations. Exercise around natural beauty, new neighborhoods, and special parks.
  • Spread the word. Talking to others about your fitness routines will help keep motivation strong and hold you accountable to your exercise program. You’ll be delighted and inspired hearing ways your friends and colleagues stay active and on track.
  • Get inspired. Read a health and fitness magazine or visit an exercise website and get inspired with photos of people being active. Sometimes reading about and looking at images of people who are healthy and fit can motivate you to move your body.

Exercise Tips

Try these ideas for fitting more activity into your day—and for getting more out of your daily activities.

1. Choose activities you like. A lot of different things count as exercise: dancing, walking, gardening, yoga, cycling, playing basketball. To make it easier to get moving, choose whatever gets you moving. Also, choose an activity that fits your self-identity. Do you see yourself wearing attractive clothes and bicycling comfortably , or wearing workout gear at the gym?

2. Piece your workout together. You don’t need to get all your exercise at one time. Ten minutes morning, noon, and night can give much of the same benefit as 30 minutes all at once.

3. Exercise with a friend. Finding a workout partner can help keep you on track
and motivate you to get out the door.

4. Keep it brisk. When you walk, make it brisk, since this may help control weight better than walking at a leisurely pace. What is brisk enough? Walk as though you are meeting someone for lunch and you are a little late. You can also time your steps for one minute: 120 to 135 steps per minute corresponds to a walking pace of 3 to 4 miles per hour, a good goal for many people. If your steps are not quite that quick, trying picking up the pace for short bursts during your usual walk, on different days of the week. Over time, you’ll stride your way to a faster walking pace.

5. Take lunch on the move. Don’t spend all of your lunch time sitting. Hit the gym or go for a 20-minute walk with coworkers, and then have a meal when you are done.

6. Try a pedometer. Step-counters (pedometers) are cheap and easy to use. Best of all, they help you keep track of how active you are. Build up to 7,000 steps a day—or more.

7. Take the stairs. Use the stairs instead of elevators and escalators whenever possible.

8. Turn off the TV, computer, and smart phone. Cutting back on screen time is a great way to curb your “sit time.” Trade screen time for active time—visit the gym, or even just straighten up around the house.

9. Walk an extra stop. During your bus or subway commute, get off a stop or two earlier and walk the rest of the way.

10. Hunt for the farthest parking space. If you drive  or to run errands, purposefully park your car a little farther from your office or the store. It may not seem like much, but over weeks and months, these minutes of exercise add up.

11. Make it your own. Consider buying a piece of cardiovascular equipment for your home, such as a treadmill, stationary bicycle, or elliptical machine. Home models can be more reasonable than you think, and you can’t beat the convenience. Keep in mind, though, that cheaper models tend to be less sturdy.

12. Make it fun. Try a new sport like tennis or rollerblading. The more that you enjoy exercise, the more likely you are to stick to it.

13. Make it social. Walk with a friend, your spouse, or your family in the morning or evening.

14. Sign up for a class. Check out the fitness course schedule at your local gym or community center, or the dance or yoga class schedule at a nearby studio. You may find that having the structure of a class helps you learn a new activity and keeps you on track.

15. Turn sit time into fit time. When you get busy, try to combine your cardiovascular exercise with a sedentary activity that you do already. Hop on that piece of home equipment while watching TV, reading, or returning phone calls.

16. Keep an exercise log. Monitoring the amount of activity you get each day will help to make you more accountable.

17. Walk or bike for errands around town. Leave the car at home for trips that are less than a mile or two. Cross something off your to-do list while getting in your physical activity.

18. Ask the experts. Hire a personal trainer for a session or two to help you with your weight training and flexibility training. Then you’ll have the confidence to branch out on your own.

19. Plan exercise into your day. Set aside a specific time in your schedule to exercise and put it in your planner.

20. Reward yourself. Set short-term goals—and reward yourself for achieving them. Try targeting a specific event, such as a road race or a walk-for-charity, to participate in—this can help keep you motivated. Choose fitness-focused rewards for reaching your goals, such as new workout gear or a heart rate monitor.

Workout Secrets From the Pros

.Workout Secrets From the Pros


Be Consistent


Chase Squires is the first to admit that he's no fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5'4" frame. "In my vacation pictures in 2002, I looked like the Stay Puft Marshmallow Man at the beach," says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started on a treadmill. The pounds came off and soon he was marathons -- not fast, but in the race. He ran his first 50-mile race in October 2003 and completed his first 100-miler a year later. Since then, he's completed several 100-mile, 50-mile, and 50k races.
His secret? "I'm not fast, but I'm consistent," says Squires, who says consistency is his best tip for maintaining a successful fitness regimen.
"It all started with 20 minutes on a treadmill," he says. "The difference between my success and others who have struggled is that I did it every single day. No in the world works if you don't do it consistently."


Follow an Effective Exercise Routine


The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions: Even 20 minutes a day twice a week will help tone the entire body.
  • Interval training. "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FASCISM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise."
  • Increased aerobic exercise. Bryant suggests accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing.


Set Realistic Goals


"Don't strive for perfection or an improbable goal that can't be met," says Kara Thompson, spokesperson for the International Health Racquet and Sports club Association (CHRYSA). "Focus instead on increasing healthy behaviors."
In other words, don't worry if you can't run a 5K just yet. Make it a habit to walk 15 minutes a day, and add time, distance, and intensity from there.


Use the Buddy System


Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle, suggests Thompson. "Encourage one another. Exercise together. Use this as an opportunity to enjoy one another's company and to strengthen the relationship."


Make Your Plan Fit Your Life


Too busy to get to the gym? Tennis star Martina Navratilova, health and fitness ambassador for the AARP, knows a thing or two about being busy and staying fit.
Make your plan fit your life, she advises in an article on the AARP web site. "You don't need fancy exercise gear and gyms to get fit."
If you've got floor space, try simple floor exercises to target areas such as the hips and buttocks, legs and thighs, and chest and arms (like push-ups, squats, and lunges). Aim for 10-12 repetitions of each exercise, adding more reps and intensity as you build strength.


Be Happy


Be sure to pick an activity you actually enjoy doing, suggests Los Angeles celebrity trainer Sebastien Lagree.
"If you hate weights, don't go to the gym. You can and get in shape with any type of training or activity," he says.
And choose something that is convenient. Rock climbing may be a great workout, but if you live in a city, it's not something you'll be doing every day. Watch the Clock
Your body clock, that is. Try to work out at the time you have the most energy, suggests Jason Theodosakis, MD, exercise physiologist at the University of Arizona College of Medicine. If you're a morning person, schedule your fitness activities early in the day; if you perk up as the day goes along, plan your activities in the afternoon or evening.
"Working out while you have the most energy will yield the best results," Theodosakis says.


Call In the Pros


Especially if you're first getting started, Theodosakis suggests having a professional assessment to determine what types of exercise you need most.
"For some people, attention to flexibility or to balance and agility, may be more important than resistance training or aerobics," he says. "By getting a professional assessment, you can determine your weakest links and focus on them. This will improve your overall fitness balance."


Get Inspired


"Fitness is a state of mind," says fitness professional and life coach Allan Fine of Calgary, Alberta, Canada. One of Fine's tricks to get and stay motivated is to read blogs or web sites that show him how others have been successful. "Who inspires you?" he asks.Be Patient
Finally, remember that even if you follow all these tips, there will be ups and downs, setbacks and victories, advises Navratilova. Just be patient, and don't give up, she says on the AARP web site: "Hang in there, and you'll see solid results."

Glandular fever information

Glandular fever is an infectious condition. Its medical term is ‘infectious mononucleosis’. It can occur at any age, but is most common in teenagers and young adults. It used to be called the ‘kissing disease’ as this is one of the ways it can be spread.

What causes glandular fever?

Glandular fever is caused by the Epstein-Barr virus (EBV), which 90 per cent of adults have in their body. EBV infections usually don’t cause problems but when they happen in teenagers and young adults they can develop into glandular fever.

The incubation period between catching the virus and developing symptoms can be two to four weeks. The virus is most infectious when combined with a high temperature.

Glandular fever is spread through saliva (spit). The most common ways are through kissing, sneezes and coughs, or sharing cutlery, glasses and cups.

What are the signs and symptoms of glandular fever?

About half of all teenagers and young adults who come into contact with the virus will develop common symptoms. These include:

  • Sore throat
  • Muscle aches
  • Swollen glands in the neck, armpits and groin
  • Loss of appetite
  • Weight loss
  • Extreme tiredness
  • Feeling generally unwell with a high temperature

A person will often have cold or flu like symptoms for a couple of weeks beforehand.

How is glandular fever normally diagnosed?

Glandular fever is diagnosed by a blood test.

How is glandular fever treated?

Unfortunately, there is no cure and because glandular fever is caused by a virus, antibiotics are not effective.

Instead, you will be advised how best to treat the symptoms to ensure the child is as comfortable as possible.

Make sure the child is drinking plenty of water, especially if they have a high temperature, to reduce the risk of dehydration. Also give paracetamol to help relieve any pain and reduce the child’s temperature.

Recovery can be a slow process. It is important for the child to rest when they are feeling tired or running a fever. Also, as the child begins to feel better, they should increase their activity only gradually - doing a little more each day.

For most teenagers and young adults, recovery is a slow process but they will be able to gradually increase their activity levels over time. Stressful situations can make recovery slower, so if the child is facing exams you should talk to their teacher.

Glandular fever has been reported as the trigger for a condition called (also called ME) but this is not the case for everyone.

What happens next?

For most teenagers and young adults, recovery is a slow process but they will be able to gradually increase activity over time without complications.

It is usually recommended though that anyone who has had glandular fever should not take part in strenuous sports for at least a month after the infection, or sometimes longer. This is to allow the spleen to recover because if it is swollen, it could be damaged easily. This means the child may need to avoid contact sports like rugby and football. Your doctor will be able to give you more details on this.

Sometimes complications can happen but they are very rare. These include pneumonia, encephalitis (inflammation of the brain), hepatitis and some blood abnormalities. If the initial diagnosis was uncertain and a child was prescribed an antibiotic such as ampicillin or amoxicillin, they can develop quite extensive drug rash if they do have underlying glandular fever.  

It is estimated that around one in ten people who have had glandular fever will go on to develop  a condition which makes you tired and weak for a long time.

After having the disease, a person will develop some immunity to it. However because the virus remains dormant in the body, it is possible that later in life the virus may reactivate.

Glandular fever (infectious mononucleosis)

Glandular fever (infectious mononucleosis)

What is glandular fever?

Infectious mononucleosis, commonly known as glandular fever, is a that's caused by the Epstein-Barr virus.
The disease is characterized by a swollen lymph nodes (usually in the neck) and extreme.
Young people aged between 10 and 25 years are most vulnerable to this infection. The treatment is to ease the symptoms, and the illness usually passes without serious problems

How is glandular fever contracted?

The infection is caused by the Epstein-Barr virus that's transferred from one person to another in saliva. Kissing is one obvious way by which the disease can be transmitted. But the infection is also spread via airborne droplets.
The incubation period from infection to when the symptoms first appear is between 30 and 50 days.

What are the symptoms of glandular fever?

  • It's possible to become infected with this virus and to develop no symptoms. This is referred to as a sub clinical infection.
  • Before the disease breaks out, one to two weeks may pass with symptoms that are similar to those of flu.
  • A with swollen tonsils that are heavily covered by a white.
  • Severe fatigue.
  • Muscle pains.
  • In 20 per cent of cases: swelling and puffiness may develop around the eyes, settling after one to two days.
  • Tendency to sweat.
  • Like the lymph glands, your spleen is part of the immune system and can become swollen. If this occurs, it can sometimes be felt below the ribs on the left-hand side of the abdomen and may occasionally cause mild pain.
  • Swollen and sore lymph nodes in the neck, armpits and the groin.
  • The liver may become enlarged and yellow may develop.
  • There may be a non-itchy widespread, red rash that quickly disappears.

How does the doctor make the diagnosis?

The diagnosis is made on the pattern of symptoms,and occasionally a throat swab may be taken to exclude a bacterial infection.

Good advice

  • Hot drinks can relieve the sore throat.
  • Drink plenty of fluids when you run a fever.
  • Rest when you're tired or are running a fever.
  • Resume physical activities slowly.
  • Wait at least eight weeks before resuming activities, involving heavy physical strain.
  • It's sensible to avoid drinking alcohol for six weeks, while recovering from glandular fever.

Can I exercise while I am ill?

Theoretically, there's a risk of damage to the spleen while participating in heavy physical activities – such as those involving body contact. Therefore, it's recommended not to exercise until four weeks after the disease has ended.
Because of the severe fatigue, it may take several months before the patient is perfectly fit again after glandular fever. But the majority of people recover much more quickly.

Future prospects

Glandular fever usually takes two to four weeks and resolves itself without complications. In about 3 per cent of all cases, it goes on longer. After having the disease, a person will have lifelong immunity to it – so will not catch it again.
Possible, but rare, complications of glandular fever include the following.
  • The respiratory passages may become partially blocked and require a short course of oral steroid therapy to help to reduce the inflammation.
  •  requiring antibiotic therapy.
  • The spleen may rupture – this happens in 0.1 to 0.2 per cent of all cases.
  • Very rarely, the central nervous system may be infected by the virus and can cause complications like or.
  • The number of blood platelets may decrease .
  • Rarely, the disease may lead on to chronic fatigue.

How is glandular fever treated ?

There's no efficient treatment of infections caused by the Epstein-Barr virus other than to ease the symptoms.

25 Flat Belly Meals

25 Flat Belly Meals

Secrets to a Flat Stomach 


If you're like most women, you are forever feeling overbooked and overfed. Here's a solution: quick meals made from healthy, delicious packaged foods that follow the rules of our bestselling Flat Belly Diet!
These 25 meals, developed by Cynthia Sass, MPH, RD, coauthor and creator of Flat Belly Diet, will leave you satisfied on fewer calories, which makes it much easier to lose weight without feeling hungry. The cornerstone of the eating plan (and these weight loss meals) is the almighty MU FA.

What's a MU FA?

Muffs are foods rich in monounsaturated fatty acids, healthful fats that research links to less belly fat and better overall health. The best part: Muffs are found in rich, delicious foods like olives, nuts and seeds, oils, avocado, and (yes!) dark chocolate. Incorporating a MU FA into every meal is easy; we made it even easier by combining them with our favorite new supermarket products.

25 Time-Saving Foods

Each of the following products was taste-tested by the Prevention staff. Besides tasting great, each meal takes 15 minutes or less to prepare! You'll find options for breakfast, lunch, dinner, and snacks, divided by MU FA category. To incorporate them into your diet and lose up to 15 pounds this month, mix and match any of the meals and follow these four rules, which are integral to the Flat Belly Diet:
  • Eat four 400-calorie meals per day (the following meals have about 400 calories each).
  • Include a MU FA at every meal (we’ve done that for you—the MUFF ingredient is noted in each recipe).
  • Eat meals spaced about 4 hours apart.
  • Choose nutrient-rich foods (like the 25 products featured here.

Menu for the Flat Belly Diet

Menu for the Flat Belly Diet

Prevention" magazine's Flat Belly Diet offers dieters a comprehensive eating and exercise plan to lose those last few pounds. The Flat Belly Diet is designed to help dieters lose weight around their bellies. The Flat Belly Diet book includes a 4 day jumpstart program, meal plans, recipes and optional toning exercises.

About the Flat Belly Diet Meals

Flat Belly Diet meal plans contain about 1200 to 1600 calories a day. The diet calls for four meals a day and includes breakfast, snack, lunch and dinner. The Flat Belly Diet book includes recipes and shopping tips for quick meals and more elaborate dishes. All Flat Belly Diet meals, including the snacks, have about 300 to 400 calories each.

Breakfast Menu Options

For a savory breakfast, toast a whole wheat English muffin and top it a poached egg, avocado oil, low fat Swiss cheese and sliced tomato. For a sweet breakfast option, top a piece of whole wheat toast with almond butter and serve with fresh kiwis and strawberries.

Lunch Menu Options

For an easy to pack lunch, try a whole wheat turkey sandwich with black olives, red onion, tomato and lettuce. Another sandwich option is crunchy tuna melt, made with whole grain bread, light tuna, sunflower seeds and melted cheese.

Dinner Menu Options

Dieters can quickly whip up salmon and snow peas, mixed with whole grain pasta. Another dinner option is Asian-style chicken, broccoli and cashew stir-fry, served over sobs noodles. For a Mediterranean flavor, make the Chicken Tomato-Olive Saute with fresh rosemary and garlic.

Snacks and Beverages

A sweet chocolate strawberry smoothie is one option, made with low fat vanilla yogurt and milk, frozen strawberries and chocolate chips. For a savory snack, eat hummus and pine nuts with red bell pepper slices. For beverages, many Flat Belly Dieters drink Sassy water or plain water. Herbals teas such as peppermint and chamomile are allowed on the diet.

Main Ingredients

Monounsaturated fatty acids play a key role in this diet. Dieters substitute these good fats for saturated fats. These beneficial monounsaturated fatty acids (MUFF) are found in many natural ingredients such as avocados, olive oil, sunflower seeds, flax seeds and nuts. Whole grain carbohydrates, lean proteins and fruits and vegetables also form a major part of this diet.

Prohibited Foods and Drinks

Dieters on the Flat Belly Diet are advised to avoid soft drinks, coffees and other highly caffeinated, fizzy or sugared drinks. Artificial sugars, excess carbohydrates and deep fried foods are also discouraged.

Flat Belly Diet 1-Week Meal Plan

Flat Belly Diet 1-Week Meal Plan
The principles of the Flat Belly Diet are simple: Have four 400-calorie meals a day (including one snack you can consume in the morning or afternoon), eat every 4 hours and have  e.g., peanut butter, almonds, avocados and even semi-sweet chocolate chips,  at every meal. Sticking to the following menu of will help you lose up to 15 pounds this month:


Breakfast: Banana Split Oatmeal
Cook 1/2 c dry old-fashioned 1-minute oats with water (to desired consistency) and top with 1/4 c microwaved frozen strawberries, 1/4 c sliced banana, 1 Tbsp semisweet chocolate chips, and 2 Tbsp almonds.

Lunch: Mediterranean Sandwich
Spread 2 slices sesame-sprouted whole wheat bread with 2 Tbsp black olive tapeline; fill with 2 oz deli turkey, 1/4 c sliced red onion, 1/2 sliced fresh plum tomato, and 3 large romaine lettuce leaves. Serve with 1/2 cup sliced banana.

Dinner Ricotta Cal zone
Mix 1/4 c nonfat ricotta cheese with 2 sun-dried tomatoes, diced; 1 Tbsp extra virgin olive oil; 1 tsp minced garlic; and 4 fresh basil leaves, sliced, and stuff into 1 multiprogramming pita. Warm under broiler until pita is golden and cheese is bubbly. Serve with 1/2 c marinara sauce for dipping.

Snack: 1 stick low-fat string cheese, 1 pineapple fruit cup (in juice), 1 c baby carrots, and 2 Tbsp sunflower seeds.

Breakfast: Vanilla Fruit-and-Nut Parfait
Mix 1 1/2 c whole grain puffed cereal with 6 oz fat-free vanilla yogurt, 1 c blueberries, and 2 Tbsp almonds.

Lunch: Chicken Lettuce Wraps
Brush 4 oz organic grilled chicken breast, chilled, with 2 Tbsp marinade (such as China Blue Scallion ginger glaze); combine with 1/4 c shredded carrots and wrap in 4 large romaine leaves. Dip 1/4 c baby carrots into 2 Tbsp hummus sprinkled with 2 Tbsp pine nuts.

Dinner: California Burger
Place a veggie burger between 2 slices of sesame-sprouted whole grain bread dressed with 1 Tbsp Dijon mustard, 3 large romaine leaves, 1/2 fresh plum tomato, 2 Tbsp sliced onion, and 1/4 c sliced avocado.

Snack: Cheese & Crackers Combine 1/2 c nonfat ricotta cheese; 1 c chopped red bell pepper; 1 tsp salt-free Italian seasoning; and 10 large black olives, sliced. Serve with 6 rye crackers.

7 Days Flat Belly Diet Plan

For people who have lost their shape can get back into shape for which a perfect plan has to be cut out, it has to be planned in such a way that this plan will enable losing all the unnecessary fat. It has to be understood that this diet plan which is being etched will not include any harmful food which will promote the body in storing fat which usually means foods like sugar, processed foods and alcohol.
This plan which is being made up usually includes foods like lean meat, fish, chicken, turkey and some fresh vegetables, the main part about this plan is that it has been cut out thinking that the body is usually lean and fit nothing like a fat and lazy one. Processed foods are known to contaminate the body forcing additional fat to be stuck at usually flat stomach, hips, thighs and bum but for the body to quickly lose all the unnecessary fat it is necessary to stop intake of these foods which pollute the body.
Though all the processed food is cut down it is also necessary to first believe that you can do it that have to be supported by some changes to the diet in order to get flat belly at faster rate.
  • Avoid CRAP: Keep distance from four main foods which are known to the prime ones to force fat onto the body which are Caffeine, Refined Sugar, Alcohol and Processed foods.
  • Indulge in fat food weekly once: There is no harm done to the body if any fancy food can be eaten once a week as long as it is not too much and rest of the time only.
  • Consume fish oil: This is known to burn excessive fat and provide with all the necessary fatty acids.
  • Make breakfast compulsory: Breakfast has to be eaten just after an hour from when you wake up and if there is not much time left for breakfast go with nuts and fresh fruits.
  • Say no to heavy meals after 8 pm: Do not entertain heavy meals in the evening especially if the body is having a feeling of being slow down.
Apart from the changes made to diet it is also necessary to indulge in physical activity which also has to be done in smarter way rather than getting it done in harder way. For those who are going to exercises should see that they will get more out of less rather than going with exercise throughout the day, hence here we give you moves to get flat belly which are known to work on the reduction of stress hormones in body which are known to mainly affect middle part of the body.

Breathing Squat:

This is a type of physical activity which is known to have positive results for those trying to get rid of their belly fat, for which the steps are given below that will ensure proper procedure to do this exercise.
  • Slowly work this exercise which has to be repeated for about 10 minutes.
  • Lower your bottom down as far as is possible after inhaling through nose after waiting for for some time exhale slowly then come back up while inhaling at the same time.

Energy Push:

This is the exercise which is known to be great for those suffering from digestion which needs breathing to be done slowly and repeated for 20 times.
  • Stand with feet shoulder width apart and arms in front while the palms are facing down.
  • Inhale while pulling the hands back towards shoulder.
  • Exhale while pushing the arms back into its starting position.

Leg Tuck:

This physical exercise is known to work great for those who want to attain lower abs which has to be repeated 10 times.
  • Lie down on the back with feet on floor while the knees are bent
  • Inhale and then bring knees into chest while exhaling at the same time.
  • Inhale once again while returning the feet onto floor.
Here is a 7 day plan which will help in losing weight and is suggested to begin on weekend that also provides with sufficient time to get everything all set to go on a  regime that can be proceeded for two weeks.
B3H3KA Mid adult woman measuring her waist

So here goes the plan:

Day 1:

Breakfast:  Prepare omelet with three egg whites and fill it with 75g of spinach and pepper mixture.
Mid-morning snack: ½ sliced red pepper with 100g chicken
Lunch: Salad made from grilled chicken breast, red pepper, mixed salad leaves, ¼ tbsp olive oil and green beans.
Mid-afternoon snack: ¼ sliced cucumber with 100g turkey breast
Dinner: Steamed broccoli with 100g grilled chicken breast

Day 2:

Breakfast: Stir-fried Kale with baked chicken breast
Mid-morning snack: ½ sliced green pepper with 100g turkey breast
Lunch: Mixed green salad with ½ tbsp olive oil with baked haddock fillet
Mid-afternoon snack: 75g steamed broccoli with 100g turkey breast
Dinner: Salmon steak accompanied by steamed green beans and chopped dill

Day 3:

Breakfast: Spinach with 100g smoked Salmon
Mid-morning snack: ½ sliced yellow pepper with 100g chicken breast
Lunch: Garden salad with ½ tbsp olive oil with one grilled chicken breast
Mid-afternoon snack: ¼ avocado with 100g turkey slices
Dinner: Steamed spinach, broccoli with cutlets or grilled lamb steak

Day 4:

Breakfast: Green beans, tomatoes and Scrambled eggs made with one whole and two whites
Mid-morning snack: ½ sliced cucumbers with 100g turkey slices
Lunch: Salad, ½ tbsp olive oil, spinach, baked cod fillet, tomato
Mid-afternoon snack: ½ grilled courgette and 100g chicken breast
Dinner: ½ tbsp oil with green veg and stir fried 100g chicken breast

Day 5:

Breakfast: ¼ sliced avocado with ¼ sliced cucumber and 200g turkey breast
Mid-morning snack: ½ sliced red pepper with two boiled eggs
Lunch: Mixed green salad with ½ tbsp olive oil, tomatoes and 150g grilled prawns
Mid-afternoon snack: Five almonds with 100g turkey breast
Dinner: Steamed broccoli with 100g chicken breast

Day 6:

Breakfast: Roasted courgettes and peppers with grilled haddock fillet
Mid-morning snack: Sliced tomato with 100g chicken
Lunch: Green salad with ½ tbsp olive oil and steamed broccoli accompanied by 150g turkey
Mid-afternoon snack: 5 pecan nuts with 100g chicken
Dinner: steamed broccoli, green beans with 150g to 200g steak

Day 7:

Breakfast: Steamed spinach, grilled tomatoes and omelette with three egg whites
Mid-morning snack: 5 Brazil nuts with 100g turkey
Lunch: Steamed asparagus, green salad with 150g chicken breast
Mid-afternoon snack: ¼ sliced cucumber with 100g turkey
Dinner: Steamed broccoli or orientals with grilled duck breast

Glandular fever

If you have a very sore throat, swollen glands in your neck or in other parts of your body, and if you have been feeling very tired and unwell, you may have glandular fever. Go to your doctor to get it checked out.

 What is glandular fever? 


Glandular fever is common and is sometimes called ‘The Kissing Disease’ because the virus that causes it is found in saliva and is passed on by close contact such as kissing.  The medical name for glandular fever is Infectious Mononucleosis.


How is it spread?


Through saliva and close contact, such as kissing, but also sharing things like cups or toothbrushes. It can be spread when the person you get it from is sick, but also sometimes when they feel well.
It takes about 4 to 7 weeks to get sick after getting the virus.




They usually start slowly. You might start to feel sick, tired, have a headache, tummy pains, not feel like eating or have aches and pains across your body.
One or two weeks later your throat will get very sore and you will usually have a fever (up to 39°C), and large tonsils, sometimes with white spots on them, and you will feel sicker. You may get a rash.
Glands (lymph glands) will swell and get tender, especially those in your neck. Your spleen and liver usually are also affected (get bigger than usual and not work as well as usual). It is important to avoid sport if your spleen is swollen (see your doctor).


How long will I have it?


Many people recover after about a week, but you might feel tired and unwell for several weeks. Sometimes, during the first year after getting glandular fever, you may get sick again for a week or so. After that, it usually stays away for good.


Can I see other people?


Yes, when you are feeling up to it. There is no need to stay away from other people, so you can return to school or work when you feel well enough. Wash your hands, don't share cups, etc and stop kissing people for a couple of weeks to avoid giving the virus to others. Sitting close to someone with glandular fever or hugging without kissing does not spread the infection.

Glandular fever - symptoms, diagnosis, treatment, recovery

Almost anyone, at any age, can catch glandular fever.  However, it most commonly occurs in mid to late adolescence and early adulthood.  Studies suggest the infection occurs slightly more often in males than in females.

Glandular fever (also known as infectious mononucleosis) causes symptoms similar to  that vary in severity and can persist for several weeks or longer. 

It is caused by the Epstein-Barr virus (EBB), which is a member of the herpes virus family.  
Most people will be exposed to the Epstein-Barr virus, and will have developed some degree of immunity to it, by the time they reach adulthood.


Signs and symptoms


The incubation period for glandular fever is relatively lengthy. The first signs and symptoms of the infection may not appear until approximately four to eight weeks after exposure to the virus. 
Symptoms are generally at their worst about a week after they first appear and most symptoms will have resolved within three weeks.  However, the severity and duration of symptoms can vary considerably between individuals. Symptoms are generally less severe in young children, who may have either no symptoms or only a mild flu-like illness. The older the person when they develop glandular fever, the more severe the symptoms are likely to be.  It is possible for symptoms to persist for several weeks and even for several months.
Initial symptoms commonly include:  
  • Loss of appetite
  • Chills
  • Mental and physical fatigue/weakness
  • Aching muscles.
These symptoms are usually followed 2-3 days later by: 
  • Fever
  • Headache
  • Sore, reddened throat with enlarged tonsils
  • Swollen glands in the neck, armpits and/or groin.
The spleen is enlarged in about 50% of cases and the liver is enlarged in about 20% of cases. In a small percentage of cases a blotchy red rash can occur. Jaundice occurs rarely and, when it does, it generally only lasts 1-2 days. 




The doctor will take a full history of the symptoms and will perform a physical examination. This will include an assessment of whether there is: 
  • Fever
  • Redness of the throat and swelling of the tonsils
  • Enlargement of the lymph nodes
  • Enlargement of the spleen
  • A rash (especially on the chest).
The doctor is also likely to take blood tests to check for the presence of the Epstein-Barr virus.  A blood test performed in the early stage of glandular fever may return a negative result.  For this reason the doctor may recommend further blood tests a few days later. 


Treatment and recovery


As glandular fever is caused by a virus there is no specific treatment and antibiotics are of no benefit. It is considered to be a self-limiting infection which resolves with time.  Getting plenty of rest and drinking lots of fluid is very important during recovery.  Pain and discomfort can usually be adequately treated with pain relief medication such as paracetamol.  In severe cases steroid medication (e.g. prisoner) may be prescribed to reduce pain and swelling of the lymph nodes.
Occasionally the sore throat present with glandular fever can be associated with caused by streptococcal bacteria.  Antibiotics may be prescribed in these cases in order to combat the bacteria.
An enlarged spleen can be easily damaged. For this reason it is recommended that strenuous activity and exercise, as well as contact sports, be avoided for at least four weeks after the first symptoms appear, or until the spleen returns to a normal size.
As glandular fever can cause the liver to become enlarged, it is important to avoid alcohol while the condition is present.


Possible complications

Rarely, glandular fever can lead to complications that affect other body systems. These complications include: 

  • Inflammation of the heart muscle (myocardial)
  • Inflammation of the sac that surrounds the heart (pericardia)
  • Inflammation of the brain (encephalitis)
  • Pneumonia
  • Rupture of the spleen
  • Destruction of red blood cells and/or platelets.
In some people, glandular fever can lead to symptoms associated with chronic fatigue syndrome. This syndrome leaves the person feeling tired, weak and listless.  The symptoms can continue for an extended period after the infection seems to have cleared, but this is not common.


Transmission of the virus


Glandular fever is not considered to be a highly infectious condition. The transmission of saliva from one person to another is the most common way of spreading the virus.  Because of this, glandular fever is often called “the kissing disease”. Coughing and sneezing, as well as sharing drink bottles and utensils, can spread the virus. The virus can also be transmitted through blood transfusion and organ transplantation.
The virus remains in the mouth and throat for some time after a person has recovered. It is estimated that a person remains infectious for up to a year after contracting glandular fever.  Because of this, person to person transmission is difficult to trace.
After an episode of glandular fever the Epstein-Barr virus lies latent in the cells of the body for life. Infection with the virus is usually sufficient to provide long-term immunity from the condition.  However it is possible for the condition to recur.  If it does, it's usually in the first year following the initial infection.