“The secret of getting ahead is getting started.” – Mark Twain
National Meal Prep Day!
Meal prep sounds so involved and time consuming, which it can be but we can always try. And of course there are so many questions that come up, is vegan the best option? more veggies less carbs? more proteins and less carbs? All these are very important questions, and one of the most important things to keep in mind is that balance is always key.Our bodies are not the same and that's why it is so important to pay attention. Always consult with your physician and nutritionist to better understand what your specific nutritional needs are. We hope that you find your groove or stick to what works best for you. And remember that life does not have to be boring, if on occasion a little treat will help brighten up your day then it is important to have the treat, just not too much.
Diabetes and foot health
There’s a lot to manage when you're living with diabetes: checking your blood sugar, making healthy food, finding time to be active, taking medicines, going to doctor’s appointments. With all that, your feet might be the last thing on your mind. But daily care is one of the best ways to prevent foot complications. If you have diabetes, here’s a way to keep standing on your own two feet: check them every day—even if they feel fine—and see your doctor if you have a cut or blister that won’t heal. Nerve damage is one of the concerns for people living with diabetes, about half of all people with diabetes have some kind of nerve damage. You can have nerve damage in any part of your body, but nerves in your feet and legs are most often affected. Nerve damage can cause you to lose feeling in your feet.
Here are some tips to help you better care for your feet
1. Check your feet every day for cuts, redness, swelling, sores, blisters, corns, calluses, or any other change to the skin or nails. Use a mirror if you can’t see the bottom of your feet, or ask a family member to help.
2. Wash your feet every day in warm (not hot) water. Don’t soak your feet. Dry your feet completely and apply lotion to the top and bottom—but not between your toes, which could lead to infection.
3. Never go barefoot. Always wear shoes and socks or slippers, even inside, to avoid injury. Check that there aren’t any pebbles or other objects inside your shoes and that the lining is smooth.
4. Wear shoes that fit well. For the best fit, try on new shoes at the end of the day when your feet tend to be largest. Break in your new shoes slowly—wear them for an hour or two a day at first until they’re completely comfortable. Always wear socks with your shoes.
5. Trim your toenails straight across and gently smooth any sharp edges with a nail file. Have your foot doctor (podiatrist) trim your toenails if you can’t see or reach your feet.
6. Don’t remove corns or calluses yourself, and especially don’t use over-the-counter products to remove them—they could burn your skin.
7. Get your feet checked at every health care visit. Also, visit your foot doctor every year (more often if you have nerve damage) for a complete exam, which will include checking for feeling and blood flow in your feet.
8. Keep the blood flowing. Put your feet up when you’re sitting, and wiggle your toes for a few minutes several times throughout the day.
9. Choose feet-friendly activities like walking, riding a bike, or swimming. Check with your doctor about which activities are best for you and any you should avoid.
10. Be sure to ask your doctor what else you can do to keep your feet healthy.
National Skipping day!
If you have diabetes, being active makes your body more sensitive to insulin (the hormone that allows cells in your body to use blood sugar for energy), which helps manage your diabetes. Physical activity also helps control blood sugar levels and lowers your risk of heart disease and nerve damage.
Some additional benefits include:
Maintaining a healthy weight
Losing weight, if needed
Improving your memory
Controlling your blood pressure
Lowering LDL (“bad”) cholesterol and raising HDL (“good”) cholesterol
How To Benefit From Physical Activity:
The goal is to get at least 150 minutes per week of moderate-intensity physical activity. One way to do this is to try to fit in at least 20 to 25 minutes of activity every day.
Jump rope can also be one of the better ways to some physical activity, you can do it in the comfort of your home and at any time that works for you without needing a lot of equipment.
Happy National PB n J day!
March has come to an end, our beloved National Nutrition Month. We understand that managing diabetes & nutrition can be confusing. But you don't have to do it alone.
Counting carbohydrates, or carbs, is the process of keeping track of the carbs in all your meals, snacks, and drinks. This is one of the tools that can help you match your activity level and medicines to the food you eat. Many people with diabetes count carbs to make managing blood sugar easier, which can also help them:
1. Stay healthy longer.
2. Feel better and improve their quality of life.
3. Prevent or delay diabetes complications such as kidney disease, eye disease, heart disease, and stroke
If you take mealtime insulin, you’ll count carbs to match your insulin dose to the amount of carbs in your foods and drinks. You may also take additional insulin if your blood sugar is higher than your target when eating.
We can also help you understand how your medication works, how many carbs (this will always be a range) to eat to help keep your blood sugars within a healthy range for you.
Each individual is different, medication and dietary needs vary as well, make sure YOU get the specific treatment for YOUR individual needs. Contact us today and schedule your virtual appointment
About the trainer
"Trainer In A Skirt" is an idea that came about a year ago when I started my career as a personal trainer with Virgin Active. I chose the name to demonstrate my confidence and comfort in being modest, even when I train. Today I take pride in the handle "Trainer in a Skirt" because it is who I am, and I believe it is important that we all take pride in who we choose to be.
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I, as the Trainer in A Skirt, strongly recommend that you consult with your physician before beginning any exercise program. I myself as the Trainer in a Skirt, am not a licensed medical care provider and do not have any expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. Please note that when participating in any exercise , there is the possibility of physical injury. Understand that by participating in this exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and agree to release and discharge me as the Trainer in a Skirt from any and all claims or causes of action.