RHWellsFitness

               November’s Wellness – Diabetes Awareness WHY FOCUS ON DIABETES AWARENESS? 9.4% of adults in the United States have diabetes, 2.23% don’t know they have it, and an estimated 33.9% of adults in the U.S. have pre-diabetes. Medical costs for people with diabetes average more than twice as much as the medical costs of people without diabetes.  Risk of death for adults with diabetes is 50% higher than for adults without diabetes. The total annual cost in lost productivity, wages, and medical expenses for people with diagnosed diabetes is $245 billion. Type 2 diabetes can be prevented. Losing just 5-7% of one’s body weight and exercising moderately (like brisk walking) five days a week can lower the risk of developing diabetes by 58%. RESOURCES - Find free diabetes information at: American Diabetes Association – http://www.diabetes.org/in-my-community/wellness-lives-here/stop-d-at-work/organizational-resources.html ...

Hello Everyone, Failing at something is not the end...it is a learning step.  Yesterday I went to the park with my seven year old son so he could learn to ride his bicycle without training wheels.  He was doing really good.  Then...he crashed.  You all know what happened...scraped hands, scraped knee and bleeding elbow.  He was so close to getting it.  Needless to say, he was done for the day.  He will be back on the bicycle eventually when he is not upset any longer and will learn to ride his bike. It seems that everyone beats themselves up when they can't stick to their diet or workout plan.  This is a message for everyone.  People that can stick to their plans and not mess up have been doing it for a while and have had plenty of practice.  For people just starting out, you need to be able to forgive yourselves.  You just have to dust yourself off and get right back to it. To succeed, your lifestyle will eventually have t...

Our bodies generate heat at all times.  Even at rest, our bodies still generate heat.  Our bodies are incredible machines and we're always learning something new about it.  When people talk about losing weight, most people refer to calories and to reduce the amount of calories to be consumed.  To get everyone on the same page, here are some definitions everyone needs to know to understand the thermal dynamics of our wonderful bodies. Calories - A unit of measure of energy to raise the temperature of 1 liter of water by 1 degree Celsius.  Basal Metabolic Rate (BMR AKA Resting Metabolic Rate (RMR)) - This is the minimum amount of energy that the body requires to support life functions and organs.  This is about 75% our total energy requirements.  Most of this is for the Liver, Brain, and muscles.  So remember to lift weights and build some muscles.   Thermic Effect of Food (TEF) - This is the energy that the body uses to break down...

Just saw this video put out by the CDC on reversing prediabetes.  Thought I'd share with you all. Let me know what you think.

Without fail, every month there is an article on "Secrets to weight loss".  Truth of the matter is that there are no secrets to weight loss.  I have seen these articles on magazine covers since the mid-'80's.  You can probably Google the subject and get a ton of hits on this.  This has been around for so long, that it should not be a surprise  when we see an article like this.  People are always looking for a quick fix.  Unfortunately, there is no quick fix.    Using common sense, here is what seems to work best according to everything I read and hear when I work on my education to maintain my certification. Behavior experts say that the best way to change habits is to work on them in small steps.  For example, don't try to change smoking habits, drinking habits and exercise habits all at once.  These are a lot of changes for your body.  Mentally we may be able to think we can change them all at once, but it is easier...

Here is a free tool to help you with your diet goals.  I like this for a number of reasons: It's free. It's easy to use. I am not a nutritionist or dietitian.  Those are roles that are out of my scope of practice.  This allows me to guide and teach what is good and what is bad. It allows you to put in your own recipes. It's faster to use once you have some foods logged in. Here is a quick video that shows what you can do with this free app.  If you're a client of mine, you can connect MyFitnessPal to my app and I can review your nutrition habits and guide you to success in meeting your goals. MyFitnessPal video

As we begin the home stretch for 2017, this is the time when a lot of people eat more than they should, drink more than they should and come January they begin their New Year's Resolutions to lose weight, get in better health...the usual annual resolutions.  Here are some tips to use to plan for the holidays and a way to get a jump start on the upcoming resolutions and how to stick to them. 1.  Eat everything - in moderation of course . These are the holidays after all.  We gather with friends and family.  We all have a plethora of items to choose from.  Turkey, ham, turducken, mac 'n' cheese, green been casserole, sweet potato souffle, corn on the cob, the list goes on and on.  For most of us, we like everything that is being served.  The trick here is not to get a full scoop of everything, especially if they are the large serving spoons.  Instead, use your utensils and serve yourself portions that are large enough to enjoy the flavor, y...