Vibefit Health, Fitness, Recreation
Info on weight loss, yoga, exercise machines, pilates & more
Easy Steps in Keeping a Functional Blood Sugar Level Chart
Life does not stop when you have diabetes. These days, there are a lot of ways in managing your ailment including blood sugar meters that can make you aware of your sugar levels. Many diabetic and prediabetic patients have done self-monitoring of blood glucose or “SMBG. With an aid of a functional glucose test meter device, one can immediately get a reading of one’s blood sugar. This is helpful as diabetes needs supervision and vigilance on the patient’s part. Individuals with prediabetes can also take advantage of the technique in preventing the onset of diabetes. Yes, by graphing their actual sugar levels, patients have an overview of their health. Here are a few guidelines to make your record more functional.
Select the best blood test meter that you can use everyday. The kind of test meter is very important as this is where the readers will be made. Before buying a glucose test meter, have a short research online regarding its features, previous feedbacks and difference to other brands. You need not buy the latest brand of test meter. You only need to use that is most convenient to you. Basically, choose those that are easy to read, has clearer fonts, is shock proof and has a long-lasting battery life. Also, buy in those manufacturers that provide replacement or reimbursements in case of defects.
Establish a time of the day when you can use the glucose test meter. Mostly, sugar level readings are done before breakfast or before meals. Experts warn that the fasting glucose levels before breakfast of a diabetic person may be the same with the normal person’s readings. This is because almost all calories have been metabolized already while sleeping. The normal range of blood sugar before meals should be between 4 – 7 mmol/l and less than 10 mmol/l when you take the readings in more than an hour after meals. When you wake up, your blood sugar should be 70 to 110 mg/dl. If you want to take a glucose reading before bedtime, the reading should be between 7 – 10 mmol/l.
Make a table that contains your readings. The table will make the readings easier to find. Make it more efficient and informative. You might as well include the time, date and blood sugar level readings. You could also add other remarks in the fifth column like the kind of food that you have eaten that day. You can also include any strenuous exercise that may affect your sugar levels.
Note any discrepancies of your reading. This is very important if you have skipped a day in your glucose readings. Also, do not try to reconstruct any unsupported data. It could only alter the accuracy of your reading. Again, you should know that your blood sugar readings are very crucial since high levels may produce other health complications.
Bring your chart to your next consultation. The chart is a helpful tool for doctors to fully analyze your case. This will fill in the communication gap between you and your doctor so that he could he can efficiently give you the right medication and advices.
Brown Rice Is No Longer Just Food for the Poor
Asia is known for meals having rice. Almost every country in Asia uses this good rice as source of the starchy sugars. It is indeed the source of sugar in the body yet there are those that eat too much and have the unwanted fats in the body. Some also think that to eat, means to eat rice. For some, a meal is not complete without rice. There are two colors of rice in the market today. The first is the white or refined rice and the second, with the different shades and the most popular, is brown rice. It is known for the healthy benefits of the brown rice in the body. It promotes faster metabolic processes and it can also help those who want to have slimmer bodies.
The food for the poor is believed to be the brown rice during the wartime. The color of the rice is the reason people believe it is the food for the poor. Thus, the nutritional content of the brown rice is incomparable. It is very healthy and it can also help people in losing weight. The rich in fiber brown rice can help the metabolic processes work faster avoiding them to clog the digestive system. It is regarded as the cure of constipation. This is also the reason that makes it one of the most popular foods for those who want to lose weight. Constipation is always associated with unwanted fats. The most regular bow movement will help one to have a great digestion and the wastes from the body will be eliminated faster.
The husky rice is very helpful with the body because it is a good source for manganese. It is necessary to make it a habit to eat brown rice every breakfast. You are ensured of the great energy for the day yet you are also guaranteed that fats will not form in any way in your body. This is true as long as you eat only the right amount of rice every day. You can add the mouth-watering vegetables and fruits to make your breakfast full of tastes. It is a good source for the sugar that the body needs to produce the good insulin. Science-based research is conducted to make sure that the help of brown rice is not a fake notion. It is relatively significant on the studies that it helps the body reduce the fat and get that slimmer body.
It may sound impossible at first, but with the continuous intake of healthier brown rice can help you have the desirable weight you dream. It is undeniably the best of the foods you can eat to give you enough energy needed by the body to keep it going. The poor nutrition can cause weight loss but it is more important to get the best nutrients while doing it. It is necessary to give the body a treat for the healthy foods. It is good for the organs to have the enough nutrients to get them work at their best.
There is no better way of losing weight than getting the correct nutrients for the body. Losing weight is possible when you have taken the challenge of giving your body the right nourishment. It is good to eat brown rice not only because you need to lose weight but because your body needs the right foods for proper nourishment.
Lemon Cleansing Diet
Gaining more popularity, cleansing diet has claimed both the benefits 
of detoxification and weight loss. Nowadays, different versions of cleansing diet are increasing. Some of these are lemon cleanse diet, master cleanse, and so on. The list can gets you on and on.
However, this lemon cleansing diet is proven effective yet inexpensive. Likewise, its ingredients are easy to find because of its availability in the market. This cleansing diet is divided into three phases. Each phase has its own purpose. The first phase is intended for extensive weight loss, second phase is for muscle building, and the last phase is to slowly introduce a new and healthier diet habits.
To start with, condition your mind on the cleansing process. It would be a great help when the body is prepared for detoxification in which process will take for almost a month.
Phase one of this diet lasts for two weeks. It is intended for cleansing and detoxifying. Thus, significant weight loss on this stage is achieved. In the morning, prepare lemon water. It should be composed of warm water and lemon juice. Take note, sugar has no place in this diet, instead, add honey. To complete the breakfast, eat a slice of papaya and banana. For morning snack, eat boiled potato or sweet potato. At lunch, prepare a mashed vegetables composed of potato, carrots, and any vegetable you prefer. No rice is necessary because this is the phase of cleansing up the body. During dinner, a bowl of oat meal is suggested. Do not add milk, instead, add fruits and honey
Phase two starts on the third week. It is intended to build more muscles but will continue the weight reduction.
During breakfast and morning snacks, foods are the same in phase one but it will differ on lunch and dinner. At lunch, prepare white fish soup. Boil the fish along with onions and ginger. Add some leafy vegetables like watercress. Now, you can add rice on the meal but only half the cup is allowed. During dinner, steamed vegetables should be prepared. It must consist of different vegetables such as carrots, celery, broccoli, and cabbage, and then add some olive oil. For snacks, continue with boiled sweet potato or mashed potato. Likewise, continue with lemon water replace any fluid intake.
Phase three, the last phase, has less weight lost but increases its muscle mass. Similar with the first two phases, less carbohydrates is allowed, instead, more protein is encouraged.
In the morning, breakfast must include fruits and lemon water. Aside from its nutritious content, lemon water and fruits are a fresh way to start the day. For lunch, steamed and grilled fish are recommended. Again, half cup of rice is allowed. For dinner, lean meat, half rice, and vegetable must be included. It helps the body return to its pre-cleansing mode.
This real lemon cleansing diet has no proven side effects. In fact, it is healthy because it flushes out any toxins stored inside the body. Also, it uses lemon water which is known for its beneficial effects on health.
Generally, this real lemon cleansing diet proves it detoxifying property as well as health benefits. Covering almost a month, this diet is proven to lose 20 pounds in a month. In case of unwanted weight gain, just return to the second phase. Just a note, cleansing must be done annually and not monthly.
Nutritious Foods From Around the Globe
The campaign against obesity has already turned into a worldwide concern. Every country has different products and ways to let these bad lipids gone. This is also one way of removing this condition’s bad effects. Foods around the world and their good eating practices can also help. Looking for the best diet plan and weight loss program is definitely not an easy task. However, we can check for ways in order to make our goals become a reality. Primarily by eating healthy and doing intensive physical activities. Eating around the world will also give you the benefit of melting extra pounds. Here are some hot and delicious foods that you may try at your home to add twist on your choice of foods. This is also one way to lessen boredom in eating healthy foods. Indulge to different dishes around the world right in your kitchen without worrying about extra pounds for they are equally healthy.
Brazilians are always known for their great bodies. You could say they need to be sexy because they need to wear swim suits all the time for they have great beaches where they can enjoy the heat of the sun. This is not the only reason; these people are healthy and sexy because they have nutritious food like rice and beans. Brown rice and beans are good sources of energy for the body. Studies show that rice and beans are proven to help fight obesity. The body gets the energy it needs and it’s high in fiber that boosts metabolism. It’s one of the foods that are low in fat.
Germany on the other hand is popular for its beers and sausages. We might think they are unhealthy yet Germans eat the healthiest breakfast. They are not used to eating egg muffins but they serve a whole grain cereal that is free from sugar and they use fresh fruits to give sweet taste to their food. It’s not good to skip breakfast because it will only produce health risks that will worsen or deteriorate the quality of life. Eating breakfast doesn’t really mean adding up extra pounds, though. Just eat the healthy foods in order to keep your weight loss program more effective. It’s good for the body to have food from at the beginning of the day to help do the tasks for the day.
Switzerland is also known for its great outdoors and healthy living. It’s the same with the food they eat. Fresh fruits and vegetables are always served on their meals. They have good salads that are made up of different fruits. Muesli is just one of the great foods that Swiss can offer. It consists of fruits, oats and nuts. It was first fed to the hospital patients but it was discovered that it’s also good for people who wants to indulge to healthy food. It’s also good to pour low-fat or non-fat milk in a delicious bowl of Muesli.
Eating in Netherlands will remind us of the healthy Herring. These fishes are pickled and are good in your bun instead of putting fatty burgers. It’s good to eat lunch with your whole wheat bread and Herring. It gives good fats that the heart needs without giving you extra weight. It also prevents cortisol which is bad for the body as it induces weight gain.
Better Choice of Food for a Better Health
Foods will always be part of our everyday life. It gives us energy and nutrients in order to sustain life. The nutritious foods are available just everywhere. They can be found right at your backyard or they can be passed by whenever you shop. The nutritious foods are not usually packed on the most beautiful foil. Today, discoveries on preservation and creation of foods are just everywhere. This is the reason why we must be careful on the foods that we eat. People learned how to read and we are just lucky that we can. It’s not only important to read your lessons on Mathematics or Psychology but you also have to learn more about your body needs. The basic needs to survive of course will be food, air, water and shelter. Two of these needs can greatly affect our body figures. Yes, we need food but we also need to eat the right nutrients that our body needs. It’s great to consider those that can make us fit and maintain our desired weight. Today, it’s true that we have great choices of foods but it’s also the rea son why we get extra fats that will become visible with that soft and flabby looks.
Cakes are definitely delicious especially when it is wrapped with the best icing. It is indeed irresistible and sweet. At first, they are just served during special occasions. Now, we could eat them anytime for they are conveniently available anywhere. Its sweetness makes us want to include them in every meal as our dessert. The base of the cake alone is not very helpful to the body. It can only provide useful sugar yet it’s too much. Hydrogenated fats are available in almost all baked goods. These fats are not good so better make sure to check those baked goodies without these fats. They are responsible for the bulges in our body. Continuous eating of cakes will produce more than the calories needed by the body, too. So, to prevent the fats in your body, just eat them occasionally. There are also cakes created for diabetes patients, these have smaller amount of sugar. Before you eat, read or find out the real ingredients to keep your body sexy and fit.
Dairy products on the other hand can also ruin your great physique. These foods may be good due to some nutrients they can give. However, it’s also bad for the health to have excess fats. It can be the cause of hypertension, high blood pressure and diabetes. Worst, it can be the cause of cancer and even heart attack. Included in this food group is milk and cheese. Processed cheese doesn’t give good results to your desire to lose weight for it consists of salt, fat and it has no calories yet they give fats that are definitely not useful and ugly. Milk is good as well but it can only give you double fats. This is true on whole milk, too. So, better choose milks that have low-fat content like skim milk. They are delicious like whole milks but they have lower fat content. This is absolutely the best choice of milks for everyone especially for people who would love to lose weight.
You might be getting tired of the usual things you read from fitness articles yet they are useful. It will always remind us that we need to eat the foods that are good for the body. It’s nice to be reminded everyday and get the best ideas to help you melt extra pounds. Thus, it will no longer be a problem when an occasion or great beach escapade comes and it will also give you an improved and fitter body.
The Beneficial Effects of Fruits On Your Health
Overweight condition is easy to combat with regular proper diet and exercise daily. Proper diet includes low calorie foods such as fruits and vegetables but not all fruits can be used for your weight loss diet. Fruits used for weight loss are those that are low densed and fibrous fruits. Theses kinds of fruits help lose weight since they are mainly consist of water and fiber which will provide fullness of stomach. In the next paragraphs, you will learn about the different fruits that you can include in your fruit diet.
Grapefruit is widely utilized by obese people who are aiming for a healthy and fit body. With daily grapefruit intake, you are assured of a natural and safe weight loss. Studies showed that eating half grapefruit a day will provide enzymes which can block the storage of fat and carbohydrate inside the body. Grapefruit also has the fat burning capabilities so higher chances of losing weight is expected. Since grapefruit is 90 percent water, water ingestion will also be improved which improves metabolism resulting to lesser weight among obese people. For best results, half grapefruit must be taken before eating a meal because of the fat burning abilities and the water content.
Citrus fruits are also great for weight loss. They are well known to contain antioxidants that help the body fight cells which can damage essential organs of the body. Many of us are not aware that citrus fruits are also fat fighters. When citrus fruits are taken, fat can be dissolved and removed out of the body. It is a hidden mechanism where citrus can be of great help to obese people who are reducing their weight. It is also advisable to drink of 1-2 lemon juice a day for more effective results. Remember don’t drink canned juice, always drink fresh ones. Canned products already have preservatives which can harm your body and these products are not always effective , too.
Melons belongs to the family of Cucurbitaceae which includes the pumpkin family. Melons such as watermelons, honeydew and cantaloupes are among the ones that can be used for an obese aiming to lose weight. Consume 1.5 to 2 cups of melon a day to reduce fats. Since it is a fruit full of fibers, it will make your stomach full and will aid in a better digestion and metabolism. It is a great replacement for high calorie snacks because it also offers many benefits aside from weight loss. Melons are high in potassium which regulates blood pressure. Melons are also abundant in Vitamin C which fights any type of diseases.
Strawberries on the other hand are believed to be effective in weight loss. Eating a bowl of fresh strawberries each day will make you lose weight because they are naturally sweet without saturated fats. Strawberries are also low in calories and are good sources of Vitamin C. So, what are you waiting for? Have a bowl of strawberries now!
Papaya is another hope in losing weight as it contains the enzyme papain which is commonly used as meat tenderizer. It also aids in metabolism claimed to be a good way to lose some weight.
Whatever type of fruit you choose for your diet you must remember that consuming the right amount will give you the good results. Natural way of losing weight is the safest of all.. Why not try to eat some of these fruits to see its effect on your weight?
Keep this in mind, starvation is not the key to losing weight. Weight loss can only be achieved with proper diet and regular exercise.
The Real Essence of Sleep
Sleep is plays a very important role in the overall physiological and mental health of a person. It’s a known fact that humans like all animals need to sleep in order to sustain life. Many studies have been administered on why sleeping is as important as breathing.
Basically, the two states of sleep are rapid-eye movement or REM and the non-rapid eye movement or NREM. REM is the state where most of the recalled dreams happen. NREM is composed of three stages that start with getting drowsy and losing awareness of the environment up to the deep sleep where nightmares or sleep walking may occur.
An individual’s sleeping pattern is based on the circadian clock or his body clock which depends on the different environmental factors and hormone production. This determines the sleeping cycle of a person or whenever he feels sleepy. The feeling of drowsiness can be attributed to the hormone called melatonin which signals the body that it’s already time to sleep.
People’s sleep requirements differ greatly because it depends on several factors. But researchers suggest an average hours of sleep for different age groups. It is suggested for babies to sleep for at least 16 hours a day while children on preschool needs at least 10 hours while older children and teenagers are advised to sleep 9 hours during the night.
People who are not having sufficient amounts of sleep regularly are more prone to diseases as the body’s defense system is already weakened and because they are going against their body clock, they struggle to keep themselves awake so they turn to smoking, drinking stimulants like caffeine and eating more sweets. Couples with the so much stress may have hazardous health conditions. It has been found that adequate sleep is imperative for the body to do some kind of maintenance in its systems to prepare for the next day. The immune system is greatly affected by proper sleep as it enables sufficient restoration and production of cells.
There have been studies showing that sleep also affects how the brain functions. It is known that memory retention and organization of learned ideas are more effectively processed by the brain when no other neurological process is happening. Sleeping is also the body’s way to refresh itself and repair the tissues.
Prolonged lack of sleep may result to poor cognitive performance, weight gain, mood swings, decreased concentration, poor vision, fatigue and plenty of other diseases. Even just a day without sleep can cause the person to feel tired and energy-deprived instead of rejuvenated. What’s worse is you’ll feel sleepy throughout the day when you should be wide awake and doing productive work.
There are also preventive measures to ensure a good night’s sleep.
Drinking coffee or alcoholic beverages should be avoided especially when it’s almost time to sleep.
Thinking too much or anxiety can cause the mind to remain active instead of relaxing.
Check your bed and environment so you will be comfortable and get continuous sleep.
Those who are experiencing sleeping disorders may find it difficult to get enough sleep at night. In cases like these, it would be better to get treatment at once so it won’t lead to more complications.
Most Proven Breathing Exercises for Pregnant Women
There are a lot of preparations before that big day, when mothers can finally see their babies whom they have carried for nine months in their wombs. Labor and delivery are no easy tasks. Sometimes, these could be life-threatening to mothers who are not prepared physically. Thus, right after your doctor announced that you are pregnant, you should be thinking of diet and exercises that should be consistently done before your due date. Breathing exercises are important because you need a lot of air to push the baby outside your uterus. Some pregnant women have the tendency to become overweight and unhealthy during their pregnancy period, thus may have a hard time relaxing and executing the right way of breathing during delivery. This should not happen to you. Consider breathing exercises that could help you have a normal and happy delivery.
Before your due date, you need to develop your lungs and diaphragm and make its area larger and stronger. Breathing exercises can also develop other muscles and can give other health benefits including stress reduction. Here are some ways to have effective breathing exercises:
Conduct exercises outdoors. You can get lots of positive ions when conducting outdoor breathing exercises. Trees around you actually share positive ions that your body needs. The fresh air, sound of people chatting and other sites can make the whole routine enjoyable. Exercise should not just work physically but should also contribute to your mental well-being. Early morning is still considered the best time to exercise because the air is relatively clean.
Choose between yoga and traditional breathing exercises. There are specifically-designed yoga exercises for pregnant mothers. However, make sure to consult it first with your doctor as your present health conditions may not allow you to do the activity. Traditional breathing exercises are still a lot safer and less expensive considering that you will not hire an instructor to guide you.
Practice different breathing styles. Yes, there are several breathing styles that you should master as they are targeted to different situations during delivery. Breathing in synchronization, deep breathing exercises and low breathing are done to help build the strength of your cervix. This will also prepare you on how to breathe when the infant is about to come out.
Let other body parts relax and be part of the exercise. Breathing exercises should not just be limited to the lungs. When you breathe, let other body parts participate in the exercise. Try relaxing from your forehead, down to your jaws, shoulders, hands and your fingers. Try focusing on each muscle for a couple of seconds as you let them relax. Let the skin of your forehead spread and get rid of wrinkles. Your hand should be swayed sideways from your body and your fingers be loosened. Some also prescribed a short massage of the back while doing breathing exercises so that oxygen can properly circulate in your body.
Watch videos or read exercise guides to perfect your breathing exercise. Take advantage of videos that describes the routine in detail. While doing breathing exercises, you can play these videos, too. Choose those that you can easily learn and with fun routines.
Reishi Mushrooms
Image via Wikipedia
Reishi Mushrooms, the ‘Herb of Immortality’
Ganoderma lucidum is the scientific term for reishi mushrooms, an ancient and time-tested natural supplement with powerful healing properties mostly consumed in the Far East, including China, Japan, and Korea. Popularly know in English by the Japanese word ”reishi,” reishi mushrooms are called ”ling zhi” in China and “ling chi” in Korea . Use of this supplement first began in China, where written records on the healing properties of ling zhi — “the herb of immortality” — date back more than two thousand years.
What Exactly Are Reishi Mushrooms?
Ganoderma lucidum — that is, reishi mushrooms — are actually a kind of fungus that grows grows on wood. It is a genus of polypore mushrooms that include a number of species.
Modern scientific research on ganoderma lucidum confirms that reishi mushrooms have powerful healing properties:
(Disclaimer: This is just an overview of research I compiled, not an authoritative source. For more in depth information, go to authoritative medical sources)
- During research at the Medical Research Institute of Kinki University in Japan ganoderma reduced the blood pressure in patients with high blood pressure.
- University in Beijing research found that ganoderma seems to assist in regulating blood sugar levels and protect the pancreas from being damaged in ways that associated with the development of diabetes.
- A Columbia University report suggests that a Japanese health supplement with ganoderma in it along genistein, soybean-derived compound help prevention and treatment of prostrate cancer
- A research conducted by Professor Ching-Hua Su of Taipei Medical College found that ganoderma dramatically inhibits the growth of cancer in mice.
- In research conducted in China ganoderma was found to prevent liver damage in mice infected with the anti-hepatitis B virus.
How Are Reishi Mushroom Supplements Taken?
Reishi mushroom supplements are available commercially in various forms such as:
- dried-powder form
- capsules
- in ganoderma syrup
- tincture
- tea
Reishi Mushroom Compounds
Ganoderma Lucidum complex in structure with hundreds of compounds, so this will be an incomplete list. Ganoderma is rich in nutrients:
-
Polysaccharides
Polysaccharides are known to help regulate blood sugar and functions of the pancreas. an reverse aging of your immune system, digestive system, blood sugar and pancreatic functions.
-
Superoxide Dismutase
Superoxide Dismutase — SOD — protects body cells from the damage caused by free radical attacks.
-
Germanium
Germanium increases bodily oxygen levels, increasing energy, boosting the immune system.
Reishi Mushroom Dosages
It would be a good idea to consult with a Chinese Medicine practitioner or physician with relevant knowledge before deciding whether to take reishi supplements at all. Reishi dosages commonly range from a daily intake of 0.5 grams to 1 gram most people in good health. Higher dosages may be prescribed for some patients.
Related Reading:
Obesity In Men and Its Relation to Erectile Dysfunction
Erectile dysfunction also known as impotence is the inability of men to achieve or sustain an erection for satisfactory sexual activity. An erection usually occurs as a hydraulic effect caused by blood entering and retained in sponge-like bodies inside the penis.
Erectile dysfunction varies in severity. Some men have total inability to achieve erection, others have inconsistent ability while a few number of men can only sustain brief erections.
There are many reasons behind this condition of being impotent. Many of these can be directly related to a man’s lifestyle, vices and eating habits. Recent statistics revealed that impotence affects more than half of males between ages forty (40) to seventy (70) and almost eighty (80) percent of them are overweight.
Although obesity is not considered as the primordial cause for impotence, studies show that obesity worsens the physical condition of an impotent man. Aside from this, several conditions linked to obesity have also been found common among impotent patients. These include diabetes mellitus, high blood pressure, other cardiovascular diseases and atherosclerosis.
Research reveals that among your out of five diabetic men are also impotent. Treatments used to control high blood pressure and other cardiovascular diseases are also known to lead to impotence. Doctors have long recognized erectile dysfunction as an “early warning sign” for atherosclerosis, too. When suffering from atherosclerosis, the blood vessels harden which leads to reduced blood flow in the penis that eventually results to impotence.
Now, if obesity is a great risk factor for developing erectile dysfunction, the only option left for men to prevent impotence or to improve their condition is to lose excess weight.
You might ask, “How do I lose weight?” The answer is just simple, work it out, sweat it up! Exercise has always been a loyal ally of fitness. If you want, you can seek professional help to determine the best way for you to lose weight fast and safely.
With regular physical activity, you will not only improve your ability for physical intimacy but you will also combat chronic diseases. So, drop those excess pounds, feel happier, more relaxed and sleep better.
Physical activity doesn’t have to be boring and exhausting. You can take a hip-hop dancing class, go wall climbing or go hiking a trail. Climb with your younger siblings up to their tree houses. Plan a neighborhood dodge ball game or enlist in your company’s basketball team. Find any physical activity that you enjoy and go for it. You will never run out of options that I can guarantee.
If you want, you can check out and try some diet pills available in the market, too. Among those trusted by doctors and medical scientists are natural fat burners and fat binders. Fat burners help curb your appetite naturally thus helping your body to use stored fat as energy. Fat binders on the other hand, bind the fat you eat and stop it from adding more pounds to your waistline.
For best results, you can combine physical activities and diet pills because they compliment each other perfectly. While the diet pills burn all those stored excess fats, physical activities hasten their fat burning capacity and they both work for your sole benefit.