Exercises and Workouts – Preventing Knee Pain and Injuries
By Beverleigh H Piepers
If you’ve started up on a cardiovascular workout program involving running, it’s time to educate yourself on what you can do to stay injury free. Due to its high-impact nature, running is a form of exercise with the potential to lead to multiple injuries if you aren’t careful. By learning what most often leads to these injuries, however, you can make sure you stay pain-free well into the future.
Today we’re talking about runner’s knee. Whether it’s sharp pain that comes and goes, or a dull pain that’s always present if you’re running, understanding the potential causes can help you nip this injury in the bud…
1. Poor Running Shoes. First, make sure you are changing your running shoes frequently. This is perhaps the most common reason of both back and knee pain and is usually due to insufficient cushioning in your shoes.
Make sure you are changing your running shoes, even if they don’t look old, every 5 to 6 months.
If you run indoors, they won’t wear out on the outside but the support they provide will quickly wear thin.
2. Too Much, Too Soon. Next, another major cause of problems is the ‘too much, too soon’ factor. If you decide to add more miles one week – far more than your body can handle – don’t be surprised if you are down with an injury during the next week.
Likewise, don’t increase the speed or elevation by more than 10% per week either. Slow and steady will win the race as far as running pain-free is concerned.
3. Improper Running Environment. Also be sure you consider the running environment you work out in, as well. If you are running on a surface that’s too jarring for your body, this can lead to impact pain upon landing.
Avoid cement and, if possible, run on grass or the treadmill whenever you can. They are softer surfaces and will be much easier on your joints.
4. Lack Of Muscle Strength. Finally, the last cause of runners knee pain is due to lack of total muscle strength. If you have weak inner or outer thighs, your knee may start to grind as the stronger muscle pulls it towards that side of the body. This grinding will definitely lead to major problems later on, often taking months to recover from.
Make sure you are doing some regular strength training work for both your quads and hamstrings as well.
So keep these points in mind and you can keep your running up for months to come. Nothing is more frustrating than an injury putting you out of action, so take steps to avoid knee injuries starting today!
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If you or someone you know suffers from diabetes, you’re probably aware that the drugs used to “treat” this condition can be worse than the disease itself…
On top of the side effects, the medicine often stops working, so they prescribe even stronger, more dangerous drugs. And nevermind the cost!
But there is a safe and effective way to REVERSE the symptoms of diabetes in less than 30 days!
Discover the all-natural, doctor-approved treatment here…
More than 29 million Americans are currently diagnosed with diabetes, with an additional eight million un-diagnosed. To make matters worse, it’s estimated that 86 million Americans have the symptoms of “pre-diabetes” and that close to half (40 percent) of the American population will develop diabetes during their lifetime!
But it’s not just people with diabetes or pre-diabetes who should be concerned about blood sugar. Keeping your blood sugar within a healthy range is one of the most important things you can do to prevent heart disease, Alzheimer’s, macular degeneration, weight gain, hormonal issues, certain cancers and more.
As you can imagine, the diabetes industry is a big business. It is estimated that over $176 billion is spent each year on diabetes medications and care alone. Billions more are spent on medical devices and so-called “diabetic-safe” industrial foods, many of which actually promote or worsen blood sugar control due to their high levels of sugar, artificial sweeteners (like sucralose and aspartame) and harmful fats (including trans fats and processed seed oils).
With all of these harmful drugs, fake pharma-foods, expensive gadgets (and the mass media and marketing surrounding them), many people with blood sugar issues feel pressure from their physicians, family and friends to “get with the program”. Unfortunately, this typically means taking a prescription medication (or three).
But recent research shows that a simple, healthy, drinkable addition to your meals may not only stabilize blood sugar enough to prevent post-meal blood sugar surges… this tasty treat may even be powerful enough to reduce the need for diabetes medications altogether.
So, what is this tasty treat?
The Blood-Sugar Balancing Shake
Well, not just any shake – a shake made with whey protein.
Researchers at Wolfson Medical Center of the Hebrew University of Jerusalem evaluated 15 diabetic patients with type 2 diabetes. The participants were divided into two groups. The first group received 50 grams of whey protein in 250 ml of water and a high-glycemic breakfast (three slices of white bread with sugar jelly). The second only ate the blood-sugar spiking white bread stack with jelly.
Blood samples were taken before the meal, when the whey protein was taken, and at specific intervals after the meal.
The researchers found that blood sugar levels were reduced after the meal by an impressive 28 percent in the participants who consumed the whey shake.
What’s more, the whey shake group also enjoyed a 105 percent increase in insulin release and 141 percent higher levels of glucagon-like peptide 1 (GLP-1) – a gut hormone that stimulates insulin secretion.
All in all, the whey shake group enjoyed a 96 percent improvement in early insulin response compared to the control group. The lead researcher on the study, Prof. Daniela Jakubowicz, said:
“What’s remarkable is that consuming whey protein before meals reduces the blood sugar spikes seen after meals. It also improves the body’s insulin response, putting it in the same range or even higher than that produced by novel anti-diabetic drugs.”
Eat Wisely, Move Often, Add Whey Protein
When it comes to controlling your blood sugar – or even reversing diabetes – focus on lifestyle and diet first.
Move your body. Get plenty of fresh air and sunshine. And base your meals around the low-carb, grain-free, healthy-fat foods that are known to naturally regulate blood sugar and metabolism, including grass-fed beef, bison and lamb, pastured poultry and wild fish, with as many of the above-ground veggies you can eat.
And for even more blood-sugar balancing power and nutrition, add a delicious shake made with non-denatured, grass-fed whey protein before a meal. Of course, just be sure that the whey protein powder you choose is not sweetened with harmful artificial sweeteners or sugar itself.
And for more ways to manage and reverse diabetes – without the dreadful side effects of drugs – take a few minutes to check out these all-natural treatments your doctor probably doesn’t know about.
Type 2 Diabetes – Sugar Substitutes in the Diabetic Meal Plan
By Beverleigh H Piepers
As a Type 2 diabetic avoiding simple carbohydrates, or sugar, is one of the best ways to keep your blood sugar under control and stable. But making the switch to a meal plan with no sugar in it isn’t easy. While you’re adjusting to eating less sugar, you may have considered using one of the sugar substitutes. Each sugar substitute is different, so here is a list of a few popular varieties with a description of each.
1. Artificial Sweeteners. Alternative sweeteners are, well, artificial, and your body has trouble breaking them down.
They are much sweeter than sugar, so you only need a small amount to taste the same sweetness as sugar. Examples of sugar substitutes are…
aspartame (like Equal or NutraSweet),
saccharin (Sweet’N Low), and
These substitutes have all been tested and approved for safety. In the past there have been some concerns over the safety of saccharin, but it’s never been shown there’s a risk to humans, so most consider it okay to have in moderation.
2. Novel Sweeteners. You may have heard of stevia, which is a novel sweetener. Similarly to artificial sweeteners, stevia is many times sweeter than sugar. It is derived from the plant Stevia rebaudiana and is also considered safe to use. Stevia is found in many low-calorie soft drinks and some low-calorie juices, and can also be used as a table sugar replacement.
You can find stevia at any health food store. It is sold as a sweetener in liquid extracts as well as in little packets under various brand names.
3. Sugar Alcohols. Sugar alcohols are not actually alcohol – they are sweeteners containing fewer calories than sugar. Examples of sugar alcohols are sorbitol and xylitol. They are used in foods like gum, chocolate, baked goods, and fruit spreads. Sugar alcohols generally aren’t used for baking at home.
4. Natural Sweeteners. Sweeteners like honey, agave, molasses, maple syrup, and fruit juice concentrate are considered natural sweeteners, since they come from more natural sources. Although they may be less processed than white table sugar, they act the same in your body and will raise your blood sugar by the same amount – so for diabetics, they aren’t really a good alternative to sugar.
Remember, although you may see foods with these sweeteners listed as diabetic foods, you don’t have to rely on them. There isn’t a specific diabetic diet you have to follow. You can also use naturally sweet foods like bananas, in place of sugar. Bananas contain fiber, which helps keep your blood sugar stable. Try them in baked goods recipes or mixed into your oatmeal or cereal.
Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.