Dr. Melina's Guide to "Everyday Exercises"

Mopping is good exercise

Mopping is good exercise

A recent study concluded that 89% of cases of diabetes could be prevented through five lifestyle factors including getting above average amounts of exercise.

By: Dr. Jampolis

30 minutes of Gardening = 15 minutes on the treadmill at 3.5 mph

o   150 lb person could burn up to 184 calories

30 minutes of mopping = 10 minutes on the treadmill at 3.0 mph

o   150 lb person could burn up to 139 calories

60 minutes of mowing the lawn = 30 minutes on the treadmill at 3.5 mph

o   150 lb person could burn up to 337 calories

30 minutes washing dishes = 10 minutes on the treadmill at 3.0 mph

o   150 lb person could burn up to 79 calories

30 minutes of sweeping = 15 minutes on the treadmill at 3.0 mph

o   150 lb person could burn up to 100 calories

30 minutes of raking the lawn = 30 minutes on the treadmill at 3.0 mph

o   150 lb person could burn up to 148 calories

30 minutes of shoveling snow = 30 minutes on the treadmill at 4.0 mph

o   150 lb person could burn up to 214 calories

Post Anti-Diabetes Diet

A recent study out of Harvard’s school of public health concluded that 89% of cases of diabetes could be prevented through 5 lifestyle factors including getting above average amounts of exercise, not smoking, not being overweight, drinking light to moderate amounts of alcohol and eating a healthy diet low in saturated and trans fat, high in fiber and with an overall lower glycemic index.  There are also specific foods that can decrease your risk of diabetes even further and help improve blood sugar control.  Here is a full day’s worth of meals built around some of the best foods designed to help you fight diabetes and win!

Breakfast:

·         Post Shredded Wheat with skim milk topped with fresh berries

(fiber, dairy, anti-oxidants)

Lunch:

·         Whole grain bread turkey sandwich with avocado

·         Carrots and hummus

(fiber, healthy fats, beta-carotene, beans in hummus)

Dinner:

·         Salad with romaine lettuce, olive oil, topped with walnuts

·         Turkey Chili

·         Side broccoli

(legumes, dark green leafy veggies, healthy fats, ALA from walnuts, tomatoes)

Snack:

·         Apple + ¼ cup Almonds

(rutin from apple, healthy fat, fiber)

Post Immune Boosting Diet

Keeping your immune system humming is critical during this potentially dangerous flu season.  Getting regular exercise, keeping stress levels under control, getting adequate sleep and maintaining a healthy diet are all critical components of fighting off infection.  The key is to boost your immune system, prevent inflammation, and maximize anti-oxidant intake.  Here is an immune boosting diet to keep you happy and healthy through the upcoming flu and cold season.  In addition, it is important not to drink too much coffee, alcohol, or sugary highly processed foods which can stress your body and cause low grade inflammation which can wear down your defenses.

Breakfast:

·         Post Shredded Wheat (B vitamins, whole grains, anti-oxidants) with vitamin D fortified skim milk topped with fresh strawberries

(top source of vitamin C)

Lunch:

·         Spinach salad topped with sunflower seeds, red pepper, avocado, and chicken topped with balsamic vinaigrette

(vitamin C, E, zinc)

Snack:

.        Low sugar probiotic yogurt topped with 2 tablespoons of post grape nuts

Dinner:

·         Lamb stew with carrots and brown rice

(zinc, vitamin A)

·         Cantaloupe of dried apricots for dessert

(vitamin C, A)

About the Author:
Dr. Jampolis is a board certified internist and physician nutrition specialist (one of only 200 in the country). She specializes exclusively in nutrition for weight loss and disease prevention and treatment. Click on this link for  Dr. Jampolis Bio

Photo:  camera_obscura71/vic