Mediterranean diet helps improve insulin sensitivity, glucose levels

The so-called "Mediterranean" diet, which is high in monounsaturated fats such as virgin olive oil, may help improve insulin sensitivity and decrease glucose levels in pre-diabetic patients, according to a study in the October 2007 issue of the Journal of the American College of Nutrition.
Researchers studied 11 people who were at risk of diabetes who had elevated blood glucose levels,

a body mass index of over 25, and other risk factors for diabetes. Participants followed one of three diets: a diet high in saturated fat, a diet rich in monounsaturated fat (MUFA), or a diet high in carbohydrates. Although none of the participants lost weight during the 28-day study, those who followed the MUFA diet had improved insulin sensitivity, lower glucose levels, and better cholesterol levels, especially if they ate a breakfast containing virgin olive oil.

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Create—and follow—a practical fitness plan for 2008: a realistic physical activity plan makes it easier to get fit and stay fit

Recently updated physical activity recommendations from the American College of Sports Medicine and the American Heart Association raise the bar for adults of all ages. Everyone is urged to do:

* Moderately intense aerobic exercise 30 minutes a day, five days a week; or

* Vigorously intense aerobic exercise 20 minutes a day, three days a week; and

* Eight to 10 strength-training exercises (upper and lower body), 10-15 repetitions of each exercise, two or more times per week.


If you are over age 65, or you are age 50 to 64 and have a chronic condition such as arthritis or heart disease, you should also do balance exercises if you're at risk for falling.

For the first time, it's recommended that you create and adhere to a physical activity plan.

"It sounds like a lot to do, but once you have your plan together, it's just a matter of following it--and the new year is a perfect time to start," says Tracy Maltz, a physical therapist in New York-Presbyterian Hospital/ Weill Cornell Medical Center's Department of Rehabilitation Medicine.

Get started

You can create a plan that incorporates the recommended exercises on your own, or work with a physical therapist or other health professional who understands your current health and fitness status, including any limitations, Maltz advises. Make sure your plan includes the recommended recommended components, as well as a warm-up, some flexibility exercises, and a cooldown. It's also advisable to get a checkup if you haven't exercised regularly in a long time or you're embarking on a program for the first time.


Stay motivated

Making a plan is only half the battle, however. The key is to stay motivated and actually do the activities you plan the appropriate number of times every week. One way to do this is to set smaller, attainable goals, says Maltz. Many people start out expecting enormous benefits, such as losing 30 pounds in a month. When these benefits don't materialize, they feel disappointed and stop trying. Instead, try to focus on functional outcomes, like being able to walk to the store instead of driving, or carrying small bags of groceries to your car instead of wheeling them in a cart.

Exercising with a friend or partner also helps. "Knowing that someone else is depending on you will keep you committed and make the activity you're doing interesting and social," says Maltz. For similar reasons, many people find they are more likely to be active if they enroll in an exercise class at a local YMCA or community center. Check out the facility first to see if you like the atmosphere and if some of the classes offered appeal to you.

Keep a log of your activities so you can chart your progress, and try to choose a goal to work toward. For example, preparing to run or walk a mile in the spring will keep you exercising throughout the winter--and not just on a treadmill. "Dress appropriately for the weather and keep exercising outdoors," Maltz advises. "It's good for your mind as well as your body."

WHAT YOU CAN DO

* Get a medical checkup to see if you need any modifications in your exercise plan.

* Know your options. Pick activities you enjoy, whether at the gym, outdoors, or at home.

* Determine your participation style. Do you prefer taking a class or going solo? Are you a morning or night person?

* Start slowly. If 30 minutes at a time is too much, do 10-minute bouts of activity three times a day.

* Know your challenges. List the obstacles that keep you from being active and find a solution to overcome them.

SAMPLE PHYSICAL ACTIVITY PLAN

MONDAY Vigorous aerobics Balance exercises Stretch
20 min 10 min 10 min

TUESDAY Strength training Balance exercises Stretch
8-10 exercises 10 min 10 min
10-15 repetitions

WEDNESDAY Vigorous aerobics Balance exercises Stretch
20 min 10 min 10 min

THURSDAY Strength training Balance exercises Stretch
8-10 exercises 10 min 10 min
10-15 repetitions

FRIDAY Vigorous aerobics Balance exercises Stretch
20 min 10 min 10 min

SATURDAY Walk Balance exercises Stretch
30 min 10 min 10 min

SUNDAY Walk Balance exercises Stretch
30 min 10 min 10 min

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3 pilates exercises

1. Lateral breathing

Lateral breathing allows you to keep your abdominals scooped in continuously while breathing fully through each exercise. Lie on your back with your knees bent and your feet on the floor. Support your neck with a pillow or rolled towel. Place one hand on each side of your ribs. Inhale, feeling your ribs extend outward laterally into your hands like an accordion. Then exhale, bringing your belly button toward your spine ("scoop"); allow your ribs to soften, closing the accordion. Repeat five to 10 times.

2. Modified hundred Position

Lie on your back, supporting your neck with a pillow or rolled towel. Lift both legs up, with your knees bent, keeping both legs together. Use a support if needed. Keep your shoulders down, away from your ears; keep your arms straight at your sides (hip height). Scoop your abdominals in and begin pumping the arms up and down continuously and vigorously. Inhale for five counts, then exhale for five counts, which equals one set. Increase the challenge by removing the leg support. Work up to 10 full sets.


3 Double Leg Stretch


Lie on your back. Hug your knees to your chest, keeping both legs together and tailbone grounded. Inhale, feeling your ribs expand as you scoop your abdominals in, and extend your arms and legs straight up to the ceiling. Exhale, circling your arms down and to your sides, then return to the start position. to decrease the difficulty, keep your knees bent during the entire exercise. Repeat five to 10 times.

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6 ways to keep running after 50: follow this advice to prevent injury and get the most from your run

If you run wisely and stay fit and strong, there's no need to hang up your running shoes simply because you've reached a certain age, says Polly de Mille, an exercise physiologist at the Women's Sports Medicine Center at the Weill Cornell-affiliated Hospital for Special Surgery in New York City. These six steps can help you run longer and smarter:

1. Do strength training.

To run effectively after age 50, make sure your whole body--particularly your back and abdomen--is strong enough to do it, says de Mille. Ten percent of muscle fiber is lost every decade after age 50--and running doesn't do much to build muscle mass. When your back or abdominals are weak, your biomechanics change, making you more prone to injury. "We've all seen the hunched-over posture of some older runners," de Mille says. "Lack of upperbody and overall core strength means you can't maintain a normal upright posture when you run."

2. Maintain flexibility.

With age, connective tissue--tendons and ligaments--becomes less pliable. If you don't work on maintaining flexibility, you won't be able to move your joints through the full range of motion. Then, when you run, your stride might be altered and strain the joints--especially in your legs and hips.

3. Work on balance.

"You run one leg at a time; if you can't stand on one leg when you're not moving, you're probably not well balanced when you're running," explains de Mille. Practice standing on one leg at a time, first with a support, then without.

4. take adequate recovery time. As you age, it takes a longer to recover from a run. Instead of running every day or six days a week, consider cross training--doing something with less impact, such as yoga or strength training--on alternate days so you're not pounding your joints every day.

5. Modify standard training programs.

If a book or magazine presents a program such as a six-week, 10K racing plan or marathon training plan, "Be aware that this is a generic program. The program may be fine for 20-year-old joints, but not for someone 55 years old; you can get overuse injuries if you follow it exactly," de Mille cautions. "It doesn't mean you're not a good runner--only that 55-year-old joints, ligaments, and tendons are different."

6. eat a well-balanced diet and maintain a normal body weight.

Extra body weight adds to the wear and tear on your joints. You also heal and recover faster if you're eating a healthy diet, with enough protein that the tissue can repair itself and enough carbohydrates to keep your energy level high.

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Stretches to prevent running injuries

Rob Maschi, a physical therapist at the Weill-Cornell-affiliated Hospital for Special Surgery, recommends doing the following stretches after running, or after a brief warm-up, such as walking briskly for five minutes before your run. Hold each stretch for 30 seconds:

1. Hamstring stretch: Stretches the back of the upper leg. Place one leg on a chair or step. Straighten the leg and flex your foot. Keep your back straight and bend forward at the hip. Repeat on the other leg. Hold onto a chair or wall for support if needed.

2. Calf stretch: Stretches the gastrocnemius and soleus muscles, which make up the calf muscle. Stand on a curb or a step with one heel over the edge. Hold onto a lamppost, chair, or other support. Keep your leg straight and stretch your heel toward the ground (stretches the gastrocnemius). After 30 seconds, bend your knee slightly and repeat (stretches the soleus). Repeat both stretches on the other leg.

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3. Quadricep/hip flexor stretch: Stretches your thigh and hip flexor muscles. Rest the shin of one leg on top of a chair or bench. Stand with the front leg bent. Keep your upper body erect. Lean forward into the front leg until you feel the stretch in front of the opposite hip. Repeat on the other side. Hold onto a chair for support if needed.

[ILLUSTRATION OMITTED]

4. Hip rotator stretch: Stretches the hip rotators. Sit on a chair or bench. Bend one leg so that the foot rests on the opposite knee. Bend forward over the bent leg, keeping your back straight. Gently push the bent knee toward the floor. Repeat on the other side.

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Top 8 "staples" for your kitchen: keep these items on hand for a healthful boost to your diet, says a Weill Cornell nutrition expert

Next time you're making out your grocery list, be sure that you have enough nutritious and valuable food "staples" on hand. Lynn Goldstein, MS, RN, CDN, a dietitian at Weill Cornell Medical College, recommends that everyone keep the following food items in their homes all the time:

1. Olive oil

According to Goldstein, this is "probably the healthiest fat you can use."
Olive oil is filled with monounsaturated fatty acids that help keep your heart healthy by reducing the risk of heart attack and diabetes and lowering LDL ("bad") cholesterol.

2. Yogurt
An excellent low-calorie snack option that is rich in vitamins, healthy bacteria, and calcium. Buy a brand that is all-natural and does not have any added sugar, or buy plain yogurt and mix it with fruit. Studies have shown that yogurt can boost the immune system and help improve digestion.

3. Almonds or other healthy nuts

Nuts are filled with healthy monounsaturated fats, vitamins, minerals, fiber, and protein. Almonds are a good source of vitamin E and walnuts are a source of omega-3 fatty acids, an essential fat that helps reduce inflammation in the body. Nuts make a great snack when you get the munchies; all you need is a handful to feel full.

4. Beans

Good for tossing into salads or a stir fry. They are high in fiber, protein, vitamins, minerals, and antioxidants, and very low in calories and fat. Studies show that diets high in beans lead to a reduced risk of heart disease, diabetes, and some cancers. They are a fiber-packed carbohydrate that won't impact your blood sugar levels.

5. Garlic

One of the best-tasting and healthiest foods to add to your cooking, garlic is high in antioxidants, vitamin C, and B vitamins, and it contains powerful antibacterial and anti-viral agents that help protect your body from disease. Regular consumption of garlic may decrease the risk of heart disease, diabetes, and colon cancer, and may protect against illnesses. Use it in your sauces, soups, stir fry, and salad dressings.

6. Onions

Like garlic, onions are a tasty additive to almost any meal. They also are high in a powerful antioxidant called quercetin, which helps protect against many cancers. Saute onions in olive oil and add them to sauces, vegetables, soups, and stir fry, or use them raw in salads.


7. Brown rice or other whole grains, like quinoa

These foods are loaded with fiber, protein, vitamins, iron, magnesium, and calcium. They are virtually fat free and low in calories. When you eat carbohydrates that are whole-grain or high in fiber, you will help control your blood sugar levels, stay full longer, and maintain a healthy weight. Use whole grains instead of refined grains such as white rice, pasta, or couscous made from white flour.

8. Dark chocolate

Seventy-percent cocoa dark chocolate is high in antioxidants; recent studies show that dark chocolate helps reduce blood pressure, prevent heart disease, keep blood vessels healthy, and may lower cholesterol levels. It is important to note that even though this type of chocolate has some health benefits, it is still high in calories and fat and can contribute to weight gain if eaten in excess. "I like to keep a bar in my fridge and break off an ounce or two a couple of times a week when I have a craving for something sweet," says Goldstein.

WHAT YOU CAN DO

* Shop the frozen aisle. Fresh is usually best, but it isn't always convenient. Keep veggies, fruit, and even fish, such as salmon, in your freezer so you always have healthy food on hand.

* Add wheat germ. "Picky" eaters can benefit from adding wheat germ to their meals; it has a subtle flavor and provides an assortment of vitamins and minerals, including vitamin E, zinc, and iron.

* Try canned goods. Canned and dried foods are easy to store and have a long shelf life; just be sure to check the sodium content before purchasing.

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