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Volume No. 318

Thursday July 09, 2009




Both aerobic and resistance exercise is the way to maximize the effects of exercise on blood glucose control in type 2 diabetes. This week we focus on exercise and diabetes.


Enjoy good health,
Namita Nayyar, AFI


If you're over 40 and have any family history of heart disease, take heart! A new speedy scan warns patients of cardiac problems before they have a heart attack. This test could save your life. Most heart attacks are the first and last warning a person gets. The newly devised test is the electron beam tomography (EBT) that takes 3D pictures that point out calcium in coronary arteries, a known predictor of heart disease. The test is not offered everywhere yet so if you qualify, ask your doctor where it's available.



Look Up in Hope


An automobile accident ten days before high school graduation left Shane Vermoort classified as a quadriplegic. All his life Shane had wanted to be a doctor. But was it possible for him as a quadriplegic - or was it a really impossible dream?


Shane went through a year of rehabilitation and then went to Southern Illinois University, where he received a B.A. in physiology.  His goal was medical school, but he was rejected time and again by medical schools all over America.


Eventually he was accepted at the Medical College of Georgia. He excelled in his preparation and received the Clinical Neuroscience Award, was elected the president of the Medical Honor Society, and became the first student to graduate from the college in a wheelchair.


Shane says " People have a tendency to reflect on what we don't have. If people could just look into the mirror and focus on good things, they would be a lot better off." Always, Look up in hope  and make the best of what you have.

Note: WF Members receive motivation like this in their e-mail box every Monday morning! Those of you looking for added motivation, can go ahead to download Free motivational Wallpaper Changer at http://www.womenfitness.net/downloads.htm



"Your hopes, dreams and aspirations are legitimate. They are trying to take you airborne, above the clouds, above the storms, if you only let them."
William James





Serves: 4


150g /1/4 cup semolina
600 ml 2/1/2 cups semi skimmed milk
30 ml /2 tbsp light muscovado sugar
1 large orange
1 egg white


  • Preheat the oven to 200 c. Place the semolina in a nonstick pan with the milk and sugar. Stir over a moderate heart until thickened and smooth. Remove from the heart.

  • 2 Grate a few long shreds of orange rind from the orange and save for decoration. Finely grate the remaining rind. Cut all the peel and white pith from the orange and remove the segments. Stir into the semolina with the orange rind.

  • 3 Whisk the egg white until stiff but not dry then fold lightly and evenly into the mixture. Spoon into a 1 litre ovenproof dish and bake for 15-20 minutes until risen and golden brown. Serve immediately.

Nutritional Information: (per serving)
Energy 158kcals
Fat 2.67 g
Saturated Fat1.54g
Cholesterol 10.5 mg
Fibre 0.86g



Diabetes and Exercise

In a new randomized controlled trial, both aerobic and resistance exercise improved glycemic/blood sugar control in people with type 2 diabetes. The greatest improvements came from combined aerobic and resistance training.

The study included 251 adults, between ages 39 and 70, who were not exercising regularly and had type 2 diabetes. Participants were assigned to one of four groups: performing 45 minutes aerobic training three times per week, 45 minutes of resistance training three times per week, 45 minutes each of both three times per week, or no exercise.

Both the aerobic and resistance training groups had improved blood sugar control A1c value decreased by about 0.5 percent. The group that did both kinds of exercise had about twice as much improvement as either other group alone - A1c value decreased by 0.97 percent compared to the control group. The control group that did not exercise had no change in A1c value.

The bottom line is that doing both aerobic and resistance exercise is the way to maximize the effects of exercise on blood glucose control in type 2 diabetes.

Exercise is an inexpensive pill that could decrease the hemoglobin A1c value by 1 percentage point, reduce cardiovascular death by 25 percent, and substantially improve functional capacity (strength, endurance, and bone density).

Click here, to read the complete article on Diabetes and Exercise.

More Articles:

The art of Micro pigmentation or Permanent Make-up is becoming quite the rage these days. As the name implies, this makeup never washes off – which saves you the time and energy of applying it in the morning or after getting out of the pool. Read more about Permanent Makeup: the pros and cons at http://www.womenfitness.net/beauty/makeup/permanent_makeup.htm


High cholesterol is a leading risk factor for heart disease. Excess cholesterol in the bloodstream can form plaque in artery walls. This plaque causes arteries to become thicker, harder, and less flexible. Read more about Top 10 Low Cholesterol food options at http://www.womenfitness.net/top_10_cholesterol_foods.htm


There are two common sources of a weak lower back. The first is frequent and prolonged sitting. Spending too much time sitting tends to weaken the muscles of the lower back and bend the spine out of its natural alignment. It also tends to weaken the lower abdominals, which are vital spinal stabilizers. Read more about Top 10 to building a strong lower back at http://www.womenfitness.net/top10_lowerback_building.htm


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