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The Diet/Exercise Experiment
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(This will be an ongoing article)
I finally got my third lab result in a span of nearly one year. Everything in it is good news. My cholesterol, sugar and everything else has turned into normal values. But this was not based on a hunch or diet programs being promoted out there. It was based on medical, dietary, physical consultations. I am pretty sure of my findings because they are my evidence to whatever claims I will be making from now on.
First, in achieving optimum health, diet or exercise can NOT work alone each. They have to be together. In my experiment, dieting did not improve my numbers . Neither exercise alone. When I put the two together, they worked on me like magic.
My cholesterol alone, and this is without medication, has improved from 290s to 180's. (HDL 55, LDL 125)
My sugar also, considering I am diabetic, has improved from Hemoglobin A1C of 8.9 to 6.4. Without medication.
What I have done is two-fold - I kept on the work-out which I did regularly and reduced my carbohydrate loading significantly. For this I consulted lots of materials on physical activities, choosing those that can use up calories the most. Running and Swimming were the chosen ones. Then, after consultation with a friend and co-worker nutritionist Jeremiah, I was able to pick up the best food that is meant for me, and I later studyied the effects of different foods on my sugar levels through blood sugar monitors.
I am sure many of my conclusions have already been published in different journals and articles out there but this is the first time I personally tested their veracity through my own body. And though I may show you my jubilation and happiness over my results, I would not fool you into thinking these were all accomplished very easily.
I have to make some important admissions first: I love fruits and vegetables, I run half-marathons and train for them appropriately, I swim laps for an hour or so at a time. I work almost everyday. Occasionally, I falter in my disciplined routine and I go on binges but I make up for those days immediately.
So far, I have lost and maintained a 25 pound weight loss and have been on that weight for a year now. Though I have increased my protein intake, I make sure I have fibers, veggies, fruits everyday.
As far as food intake is concerned, I follow the proverbial 'eat like a king in the morning, like a courtesan in the afternoon and like a pauper in the evening'.
All my carbs are loaded into me at breakfast and a little again at lunch. And then, if I can help it, I eradicate carbs from my dinner table before 7pm at nights. And this has nothing to do with weight loss program or dieting. It has something to do with my diabetes.
This may sound pure torture for some. Bitter melon from Asia requires an acquired taste but it is one of the greatest super foods in the world. And I can eat it in my own way.
Review Of Triathlon, Runners World (series)
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Yeah, one of the things I need to look at right now is how to minimize the clutter in my life. Looking into my room, I have accumulated junks that may have been valuable at the time of their acquisitiion but their values diminished through time. Things get old and their sparkle fade. Say magazines, for example. When off the press, they are hot but once a week or month older they can be irrelevant (except in some cases). Right now, on top of my desk, are two issues of Runners World and one isssue of Triathlete. I've been meaning to read them and make quick comments or generalizations or reviews. But between my 6 day job and night school and training for running, whew, they stayed on top of my desk under the pile of other junks that by now, I hardly knew their presence until I decluttered my table. So - let me begin by saying this: The issue of Trithlete for September has a wonderful little insert sponsored by (Powerbar) entitled Sports Nutrition for Triathlon. There is no earth shaking findings or info from this insert. It states the same thing every runner or tirathlete knows. Key Principles of Sports Nutritiion are 1. Hydration 2. Fueling before and during exercise 3. Optimal recovery afterwards. Here is one fact: Your regular calorie reserve is most probably 2,000 and an Ironman triathlete will likely burn 8,500 to 11,500 calories.
So go figure how to provide that fuel during the grueling race. Under-carbo can lead to the 'wall' or you 'bonk'. So get some ways to provide the much needed calories during your race.
Also, "Dehydration is the single largest contributor to fatigue when training or racing " (Sports Nutrition for Triathletes - Triathlete magazine).
Oh, like we don't know that yet. Tell me about it! But kidding aside, most runners or tirathletes must have developed a routine now for their trainings. This supplement insert in Triathlete magazine may be valuable to a beginner. And I totally agree about hydration and dehydration. Maybe soon, I will feature signs and symptoms of dehydration and how to prevent it.
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