Archive for January, 2009
People have the impression that it is mundane and boring. And it can be at times. That’s when you need mix it up a bit. Do something different. Beginners should first build up their stamina. Set a goal to finish a mile at a steady pace without stopping. Once you can do that, start going a little further each time. It could be another twenty feet or a quarter mile.
When I first started I couldn’t go a half mile. I reached that and kept going. On an average day I’ll do four to five miles. Longer days are seven miles plus. Running for an hour or longer can become monotonous. The trick is to keep your mind from counting the minutes and miles. The first thing I suggest is an MP3 player. It helps to keep my mind off how much further I have to go. It seems when I think about that my legs start to get really heavy.
No one says you have to run at the same pace every time. Divide your runs into different routines. One day you could stay at a steady pace and go for distance. The next time try varying your speed. Alternate between sprinting for thirty seconds, then slow to your normal or even below your normal pace for ninety seconds.
Attack some hills if you’re feeling up to it. Every so often I do a hills day. From my house I can do a figure 8 around the blocks. There is a pretty steep hill that connects them in the center. Not that long but I’ll sprint up it every time I come around. Then a steady pace until I come back around.
Your meal plan is your guide to healthy eating. A registered dietician or your diabetic health worker/nurse should be
able to assist you in your diet plan.
Before you go to the supermarket write down your list of healthy foods that you require for the week. Select some or all of the following, whole grains, fresh,frozen and canned fruit and vegetables. If you select fruit in cans make sure they are packed in water or fruit juice, and that your vegetables are without added salt or sauces.
Select lean cuts of meat, skinless poultry or remove the skin yourself, use fat free/semi skimmed milk, plain yoghurt, and reduced or low fat cheese. Check all labels for the nutritional value, fat, sugar and salt content of your purchases, consider health options before taste.
Only buy light or fat free mayonnaise or salad cream, and if you are trying to lose weight don’t forget that fat and sugar free foods still contain calories. If time is an issue most supermarkets stock foods which are suitable for diabetics just ask, and check out the ready prepared meals from weight watchers and other weight loss groups.
Where possible bake,steam, grill and boil your foods, try to keep using lard/butter in your cooking to a minimum. If you must use a sweetener avoid sugar and use a low calorie sweetener that’s suitable for baking.