ZUMBA FITNESS CLASS

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DEPRESSION CAUSED BY DIABETES?

Question

Diabetes and depression: What's the link?What's the connection between diabetes and depression? Can diabetes cause depression?

Answer

from Maria Collazo-Clavell, M.D.

If you have diabetes, you have an increased risk of developing depression. And if you have depression, you have a greater chance of developing type 2 diabetes. Though the relationship between diabetes and depression isn't fully understood:

■The rigors of managing diabetes can be stressful and lead to symptoms of depression.

■Diabetes can cause complications and health problems, such as diabetic neuropathy, that may worsen symptoms of depression.

■Depression can lead to poor lifestyle decisions, such as unhealthy eating, less exercise, smoking and weight gain — all of which are risk factors for diabetes.

■Depression affects your ability to perform tasks, communicate and think clearly. This can interfere with your ability to successfully manage diabetes.

The good news is that diabetes and depression can be treated together. Medications and lifestyle changes, including regular exercise, can improve both diabetes and depression.

If you have diabetes, watch for signs and symptoms of depression. These include:

■Loss of interest in normal daily activities

■Feeling sad, down or hopeless

■Problems sleeping

■Trouble focusing or concentrating

■Difficulty making decisions

■Unintentional weight gain or loss

■Feeling fatigued or weak

■Thoughts of suicide or suicidal behavior

■Unexplained physical problems, such as back pain or headaches

If you think you may be depressed, seek help right away. Your doctor or diabetes educator can refer you to a mental health professional.

 

BODY WEIGHT WORK OUT

One of the best way to get a great work out without using any equipment at all, is by using your own body weight. Check out the gang at the OUC in Washington DC as they go through a boot camp training session using just there body weight.






























Using one's own body weight for a challenging work out is not only effective, it is very convenient. A person won't have to manage carrying weights, mats, medicine balls or any other apparatus. It is a form of exercising thats fun and will keep you on your toes learning how to challenge yourself.

BOOST YOUR MOOD

EAT SMART

The foods you choose can also affect your mood. "Low levels or actual deficiency of such nutrients as omega-3 fatty acids, zinc, selenium, chromium, vitamin D, and the B vitamins folic acid and B12 are all associated with human depressive symptoms," says Alan C. Logan, naturopathic physician and author of The Brain Diet (Cumberland House, 2007). However, Ronald Pies, M.D., clinical professor of psychiatry at Tufts University School of Medicine and professor of psychiatry at SUNY Upstate Medical University, Syracuse, adds that there's no solid evidence to date that specific foods or nutrients can boost a person's mood under normal circumstances. The key, he notes, is moderation. "A nutritious, well-balanced diet is very important for maintaining a normal mood."

HAVE MORE FISH

Omega-3 fatty acids, found in fish, fish oils, and flaxseed, are being studied for their mood-boosting properties. Specifically, research suggests that eicosapentaenoic acid (EPA), an omega-3 found in oily fish, may be especially effective against depression. Though the jury is still out on all of the potential benefits of omega-3s, many experts say it's worth giving them a try. "Consider adding more omega-3 fatty acids to your diet, if not to boost mood, then to improve your overall cardiovascular fitness," says Ronald Pies, M.D., clinical professor of psychiatry at Tufts University School of Medicine and professor of psychiatry at SUNY Upstate Medical University, Syracuse. "This can be easily done by increasing your dietary consumption of certain fish, such as salmon or herring." You can also get fish oil in supplement form.

KICK DOWN YOUR HEELS

High heels may turn heads, but new research shows the long-term cost of wearing them is even steeper than the sky-high price tag of some coveted brands.

Along with aching feet and a variety of foot deformities, years of high-heel wearing can actually alter the anatomy of the calf muscles and tendons, according to a study by researchers in England, published online July 16 in the Journal of Experimental Biology.

The incline of high heels causes the calf muscles to contract. Over time, this causes the muscle fibers to shorten and the Achilles tendon to thicken, so much so that some women feel pain when they try to walk in flats or sneakers.

"You put on heels, you are going to deform your body. End of story," said New York City podiatrist Dr. Johanna Youner, a spokeswoman for the American Podiatric Medical Association who was not involved with the research. "High heels look beautiful, but the body isn't meant to wear them. There is no way around it."

For the study, Marco Narici of Manchester Metropolitan University and colleagues recruited 80 women aged 20 to 50 who had been wearing heels of at least 2 inches almost daily for two years or more. Of those, 11 said they experienced discomfort when walking in flatter shoes.

When compared with women who did not wear heels, ultrasounds revealed the women who wore heels had calf muscle fibers that were 13 percent shorter, while MRIs showed the Achilles tendon, which attaches the heel bone to the calf muscle, was stiffer and thicker.

"This is a great study that looks at the mechanism of how high heels may cause grief and aggravation to the woman wearing them," said Marian Hannan, a senior scientist at the Institute for Aging Research at Hebrew SeniorLife in Boston, who was not involved in the research. "This may have an impact on how future shoes are designed and help the industry understand how women can be slaves to fashion but not suffer so much physical discomfort."

It's not a big leap to know that shoes that hurt can't be good for you, Youner said. For example:

High heels put stress on the back and knees. Squeezing into high heels with narrow toe boxes can cause a condition called Morton's neuroma, a painful thickening of tissue between the third and fourth toes.

Haglund's deformity, sometimes called the "pump bump," occurs when back straps of heels dig into the tissue around the Achilles tendon. Too-tight shoes can bring on bunions, an enlargement of bone or tissue at the base of the big toe that pushes the big toe toward the second toe.

Pointy shoes can worsen hammertoe by forcing the toes to bend at the middle joints, eventually causing them to stay bent and rigid even when barefoot.

And then there are those uneven-sidewalk wipeouts that lead to ankle sprains and breaks.

The fix for many of these conditions, podiatrists said, may come as bad news for those emulating "Sex and the City" fashionista Carrie Bradshaw: Box up your stilettos, take over-the-counter anti-inflammatories if necessary, and wear more sensible footwear.

"I tell a lot of women to put on sneakers and take Aleve," Youner said. "A heel will make a woman's butt stick out and makes the body look taller, thinner. Society pushes us to look a certain way, and all women want to look attractive. In reality, it can be crippling, and it is literally changing the shape of the body."

And don't think those now ubiquitous flip-flops are your solution. Flip-flops offer no arch support or shock absorption, and the toes have to scrunch with every step to keep the foot from slipping, experts said.

"I have recently seen some lovely flip-flops injuries," Youner said. "Flip flops are meant for the beach, not for walking on cement or on vacation or at an amusement park. If you wear them, you are treating your feet poorly and you will eventually pay for it."

If you must wear heels, minimize the time you spend on your feet, wear wider heels that distribute the weight better and shop for shoes at the end of the day when your foot is larger, Hannan said.

More information from:

The American Podiatric Medical Association has more on choosing proper footwear.

GRIP IT, DON'T CHOKE IT

Today's Fitness Tip,

When lifting weights, don´t grip the weights any harder than you need to, unless you are training grip strength. Too hard of a grip can raise your blood pressure.

WALK AND TALK

Today's Fitness Tip

Invest in a good headset for your telephone. This leaves your hands free so that you can exercise while talking on the phone. For example, you can have a nice conversation with a friend while you lift weights. It will make the exercise time go faster plus you'll have some free time to spend on something else.

Kids Boot Camp fitness

Hello Everyone,

This message goes out to everyone who are interested in placing their kids or knows someone who wants to have a child take part in a summer fitness program. The summer is already on the way, and is your son or daughter spending their time infront of the tv or playing video games? If so, enroll them in the Kids Boot Camp class. The class will be fun, filled with different exercises that will help them lose weight & encourage activity. The program is a 5 week program;

Start date: 07-21-10

Days: Wed. & Fri.

Time: 11AM-12:15PM

Prices: $125

Kids Age: 10 - 13 years of age

Class will be held at Hyde Public Charter School

101 T st NE

Washington DC 20002

* 1st 10 kids can take advantage of the early bird special for $99 for the whole 5 weeks.

* Afer 1st 10 sign-ups the price $125 for the 5 weeks.

* Pro-rated amount is $18 per class.

* Pay per visit or per multiple sessions.

* Only have space for 20 kids...So don't wait! Call today!

FREE 1 HOUR

The Brothers of Pi Upsilon Lambda want you to get ACTIVE!!!!

WE ARE ALL SET & ALL WE NEED IS YOU!!!!

Ready to get into your favorite swimwear? Well here is your chance!!!

The Intro to BOOT CAMP is back!!! Our resident Certified Personal Trainer: Emmanuel Jeudy will be taking us through the paces as we prepare for the summer!! This class will give you an overview of the Boot Camp fitness approach and I can assure you that even in this one session you'll see and feel the benefits of this total body workout.

June Activity: H.E.A.L BOOT CAMP II Cost – FREE

Date: June 26, 2010 Time: 10:00 am

Place: Hyde Public Charter School
101 T St. NE
Washington DC 20002

ALL FITNESS LEVELS ARE WELCOME!!!
Please contact me ASAP if you are interested in participating!!


Thank you for your continued support!!

Any questions….drop me a line!! (301) 318-0294

Bro. DeLano McRavin
P.U.L Health and Wellness Chair
Healthy Eating + (an) Active Lifestyle = H.E.A.L

SCRUMPTOUS CRAB CAKES

Crab Cake Recipe

Recipe Ingredients:

1-1/2 pounds lump crab meat

2 slices white bread, with crust removed, chopped

1 medium egg, beaten

1 tablespoon Worcestershire sauce

1 tablespoon mustard

1/4 teaspoon Tabasco or hot sauce

1/2 cup mayonnaise

juice from 1 medium lemon (about 2-3 tablespoons)

1/4 cup olive oil

Cooking Instructions:

Prepare crab meat for cooking by removing pieces of shell or cartilage. While picking through crab meat try to leave lumps intact.

Take two slices of white bread and remove outer crust and discard crust. Finely chop the remaining bread and set aside.

In a large bowl, whisk together egg, Worcestershire sauce, mustard, Tabasco sauce, mayonnaise and lemon juice.

Add chopped bread and crab meat to bowl. Gently mix together all ingredients and shape mixture into 8 large or 12 medium crab cakes. Place crab cakes on wax paper and refrigerate until firm, about 1 hour.

Heat olive oil in large skillet over medium-low heat. Place crab cakes in skillet and cook for 5 minutes on each side until golden brown. Do not overcrowd skillet while cooking.

Serve crab cakes with your favorite seafood sauce such as mustard, remoulade or tartar sauce. If you're pressed for time forgo the 1 hour refrigeration time.

Obesity and Cardiovascular Health

Overweight and obese people have an increased incidence of cardiovascular disease (CVD), including heart attack, congestive heart failure, sudden cardiac death, angina and abnormal heart rhythm 26. Obesity often increases CVD risk because of its negative effect on blood lipid levels, including increasing triglyceride levels and decreasing high-density lipoprotein (HDL) levels. As a corollary, people with an excessive amount of body fat have higher levels of triglycerides and low-density lipoprotein (LDL) cholesterol, and lower levels of
HDL cholesterol in the blood, which may cause inflammation, and an increased risk for developing CVD27.

Get more information from my next article automatically by becoming a follower of the Shout-Out. Learn about what kind exercises are good for (CVD) prevention and much more.

PLUS SIZE WOMEN EXERCISE TIPS

TIP #2

Be creative!

Vary your workouts and keep them interesting. Go for a brisk walk with a friend. Try boot camp fitness with a group of other women like yourself. The reason for that is the common goal feeling it will bring you. Try aqua-aerobics this form of exercise is very safe and can be challenging not to mention fun!. Join a women’s gym. Choose a form of exercise that is comfortable yet challenging for your body and your fitness level.

5 FITNESS TIPS FOR PLUS SIZE WOMEN

TIP #1

It is a well known fact that keeping fit is crucial to maintaining overall health. This is true for everybody : men and women, young and old. It is also true for plus-sized women.

Some people believe that if they are overweight, they cannot exercise. Sometimes, women who are uncomfortable about their size feel embarrassed to be physically active.
The truth is that larger women can and should exercise. The benefits will include increased levels of energy, lower blood pressure, cardiovascular workout, muscle and bone strengthening. Exercise can also bring a feeling of wellbeing and increased levels of confidence. In order to maximize the benefits of exercise, there are some important points to remember.

1. Exercise a few times a week
Try to exercise at least three times a week for a minimum of 35-45 minutes at a time. The frequency of your exercise sessions is important. The more often you exercise, the greater the benefits.

-Tune in daily for another tip.

BIG GIRLS NEED LOVE TOO BOOT CAMP

CALLING ALL WOMEN WHO STRUGGLES WITH LOSING WEIGHT & WEIGHS 250LBS PLUS; THE BIG GIRLS NEED LOVE BOOT CAMP WILL BE STARTING ON MAY 24TH.

PLACE: HYDE PUBLIC CHARTER SCHOOL

ADDRESS: 101 T STREET NORTHEAST WASHINGTON, DC 20002

DAYS/ TIME: MON., TUES., THURS., 6:30PM-7:30PM

PRICE: $99 FOR 4 WEEKS

            $170 FOR 8 WEEKS

SIGN-UP NOW!!! RESERVE YOUR SPOT AT www.wellnessengine.com/uhwfit

or call  EMMANUEL AT 301-586-7116 FOR MORE INFORMATION
 

Lose weight & feel great!

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IT'S TIME TO GET SOME LOVE

Hello my Fit Soldiers,

THE UPCOMING BIG GIRLS NEED LOVE TOO BOOT CAMP WILL BE STARTING SOON! IF YOU FIT THESE CRITERIAs: YOU MUST BE A WOMEN 17 YEARS OR OLDER, WEIGH 245LBS OR MORE, HAVE HAD A PHYSICAL IN PAST 6 MONTHS & OR CLEARED BY A MEDICAL PHISICIAN TO DO LOW-HIGH IMPACT PHYSICAL ACTIVITIES AND ARE INTERESTED IN MAKING A GREAT CHANGE IN YOUR LIFE. PLEASE FEEL FREE TO CONTACT ME VIA FACE BOOK OR MY EMAIL: EMMANUELSFITNESS1@MSN.COM.

START DATE & WHERE: TO BE ANNOUNCED

TIME: 6:15PM - 7:15PM

PRICE: $8 PER CLASS

HOW MANY WEEKS: 8

TIMES PER WEEK: 3

DAYS: M-TU.-THU.

LET'S COME OUT, MAKE A LIFE SAVING CHANGE TO YOUR LIFE, HAVE FUN & BE CHALLENGED.

Breathing Technique

Breathing is an often overlooked practice that can really help your workout routines. Try to breathe more from the lower abdomen then from the chest. Try to practice breathing in a slow, rhythmic and consistent manner.

Today's Fitness Tip

Replace your running shoes regularly. About 400 miles is the average life span for most running shoes. If you run about 12 miles per week, you'll need a new pair every eight months or so.

Running Club Boot Camp

How's it going out there? Alright soldiers Spring is here and Summer is on the way. I have put together a Running Club program mix with my Boot Camp program. This program will definitely require you to be committed and focus so that results can be acheived. The program will be 8 weeks long, 4 times per week, 2 times running and 2 times weight training. Most of the meets are going to be outdoors and class time will be 6am-7:15am. The time of day for the classes will help you jump-start your day and keep you away from the heat. The schedule date for the start of program is April 26, 2010. One thing I want everyone to keep in mind is that this program is for beginners, fitness enthusiasts & the advance. If you did'nt get a chance to participate in my past Boot Camps this is your chance. I'm looking for all of you to join me and have some fun this spring.

Program Details:

Start Date: 04-26-2010

Days & Times: M T Th F - 6AM-7:15AM

8 week program

4 times per week

1 hour and 15min per session

$8 per session

32 classes

Location: The Athletic Field at Watkins Elementary School Washington DC 20003

*SIGN-UP AT WWW.WELLNESSENGINE.COM/UHWFIT click on Sign-up and scroll down to RUNNING CLUB BOOT CAMP.

Participants must make sure they have the right gear for exercises and outdoor running; cross-training running shoes are the more acceptable for constant runinng/jogging. Participants must dress properly, comfortably, light and be prepared for the weather.

Looking for running gear? Then you've found it visit http://www.uhwfitnesstore.com/ for everything you need.
Office number: 301-586-7116

Phone #2 : 301-672-6916

Looking for a jolt of energy...I have to introduce you to Acai Berry. This product has all your daily requirements of fruits, high level of antioxidants and if taking regularly your guaranteed at least 2 lbs off your body a week.

Big & Beautiful?...Maybe not

Lately I’ve been reading a lot of empowering “curvy is beautiful” stories in the press and seeing TV segments devoted to why it’s healthy to have a “real woman’s body,” all of which is code for the “overweight is OK” movement. And you know what my reaction is? Why are we telling people—and women in particular!—stuff that simply isn’t true?

The truth is, it isn’t OK to be overweight—even just 20 pounds overweight. And not just for the usual reasons everyone has heard before—that pudginess increases your risk of heart disease, cancer, diabetes, etc.

What you should know is that being “a real woman” or “curvy,” as some like to call it, makes it more likely that you’ll get lousy medical treatment. That’s right: You may have a harder time getting health insurance or you may have to pay higher premiums for having a not-so-flat belly. You’re also less likely to have cancer detected early—and if they do find cancer, you’re less likely to get the best treatment for the disease.

Get more information on this subject from Healthychics.com

Muscles are a good thing

While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too! Women, in fact, are more likely to tone up from strength training rather than bulk up. Research shows that women can add up to 30% lean muscle and end up looking thinner, feeling stronger and being firmer.

Our society and pop culture seem to associate weight training with oversized muscles, but that’s just one avenue, which is extremely difficult for most people (including men) to achieve.

Women with an intense fear of becoming large (likely due to these images and myths) as a result of weight training are at a disadvantage when it comes to their health. The problem most women run into isn’t building too much muscle, but not building enough. This sets them up for increased risk of osteoporosis later in life, as well as a reduction in muscle mass of about 2-5% per year, which has an adverse affect on metabolism (and can result in weight gain).

For more information on this subject visit Musclehealthcenter.com

Get your fitness apparel, equipements and accessories right here!

http://www.uhwfitnesstore.com/

The Weekend Beat Down

It's on for 7 whole weeks...check out some of the pictures & videos from the 1st day.
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Unassuming Victim

The bible tells us to pray without ceasing for many reason. One reason he tells us to do that is for the fact that the devil goes to and fro throughout the earth seeking whom he may devour. Let me tell you something, the devil has been devouring alot of women fitness wise. Many times its through ignorence...one way is through the women's heart. So precious is the heart...so precious, that the Lord God spoke through king Solomon and said, "Guard your heart with all diligence for out of it are the issues of life". Boy was he right, our heart is so important for every part of our lives for example: we need our hearts in family situations, children, husband, Mom, Dad, our jobs, church, especial functions, especial occasions and last but not least to live.  You see, the heart is one of the most unassuming killers in women's lives because most women find it very hard to detect an on coming heart attack. He are some pretty alarming facts and info's on this matter:

When it comes to women and heart disease, subtle signs may precede a heart attack by one week to many months, even six or more. Even though the following symptoms may be—and often are—caused by other medical conditions, they also could be pieces of a puzzle that say your heart is in trouble. These include but aren't limited to:

Chest pain that occurs in a predictable pattern (from stress, activity, etc.)

Unusual and unexplained fatigue

Sleep disturbances

Shortness of breath

Indigestion that may or may not be related to eating

Pain in the left shoulder blade or upper back

Anxiety or feeling of uneasiness or impending personal doom

Personal risk factors include but aren't limited to:

Stable angina. Although additional information is needed and further testing may be required (such as EKG, a pharmacologic stress test, electron beam computed tomography heart scan, and/or others), the aching chest pain you are experiencing may be a condition known as stable angina. If present, this type of heart pain happens in a predictable pattern and puts the affected person at a higher risk for a future heart attack.

Shortness of breath. While there are many reasons for this symptom to occur (asthma, chronic bronchitis, emphysema, etc.), I am concerned because your shortness of breath occurs along with left shoulder and arm pain, which is often a symptom of serious heart trouble.

Uncontrolled high blood pressure. No doubt about this one, as your pressure is not controlled. High readings definitely are linked to an increased risk for heart attacks and strokes. I would encourage you to keep a blood pressure diary for two weeks. Check your readings at least two times per day with a portable machine that has been verified as similar to the measurements at your doctor's office. If your blood pressure is indeed too high (greater than 120 as top systolic number and/or greater than 80 as bottom, or diastolic number), the dosing of your medications needs to be adjusted, or even changed. Your high blood pressure absolutely needs to be controlled and lowered to a safer range.

Family history of cardiovascular disease. Your brother had significant heart disease, requiring a quadruple bypass at the young age of 41. This puts you in a higher risk category for heart disease.

While you did not mention your cholesterol, LDL, triglyceride or HDL levels, I am hoping you have had them checked and they are in a healthy range. If not, that would add to your risk for cardiovascular disease. Other cardiovascular risk factors that need to be considered include:

Age 55 and older

Smoking

Excess alcohol (more than one drink per day for women)

Diabetes

Metabolic syndrome

Physical inactivity

Waist measurement greater than 35 inches

Obesity (check body mass index to calculate your personal category)

Race (black women have a greater risk of heart disease and stroke than white women)

Overwhelming stress

Many people think heart attacks happen in the familiar television fashion: A person clutches his chest from the pain and drops to the floor after passing out. Even though chest pain is the most common symptom, women are more likely than men to have a heart attack without this pain. In fact, many women have other or "atypical" symptoms that require prompt attention. These symptoms include but aren’t limited to:

Chest sensation described as an ache, tightness or pressure

Unusual and unexplained fatigue

Shortness of breath

Indigestion, nausea or vomiting

Pain in the neck, shoulder or back

Sudden weakness, dizziness or lightheadedness

As we have learned from the large, ongoing study known as the Women's Health Initiative, along with other research on women's cardiovascular disease, a woman's heart has its own way of communicating in the face of illness. I highly encourage you to visit a family physician, general internist, cardiologist or other health care professional skilled in the diagnosis, prevention and treatment of women's cardiovascular disease as soon as possible.

Additional information is provided at http://www.healthinfo.com/.