Walk This Way and More

Walk This Way For Better Blood Sugar Control

This is going to sound too good to be true, but just bear with us. How would you like a way to control your blood sugar that doesn’t cost anything and that you can do just about every day? It’s as simple as putting one foot in front of another. Walking five days a week not only levels blood sugar, but can help you lose weight and strengthen muscles.

What’s even better news: You don’t have to (and should not) heave and gasp and hurt to reap these rewards. Even those new to exercise can raise their heart rates into the vigorous, beneficial zone with little more than brisk walking. When University of Massachusetts researchers asked 84 overweight men and women to walk one mile at a pace that was “brisk but comfortable,” the vast majority of the volunteers stepped right up to an average 3.2 mph pace, which translates into hard-to-very hard intensity (70 to 100 percent of their maximum heart rates). The best part? It was easier than people expected, the researchers report.

Okay, we know what you’re thinking: “I don’t need to be taught how to walk, I’ve been doing it all my life.” Sure, sure, but when your goal is to tame your blood sugar, some tips will help ensure you’re walking at the best pace for you and with the right form. Here’s what you should know.

Beginners: Take it slow and easy. If you’re new to walking or haven’t hit the pavement for a while, or if your doctor—or your body—tells you to start slowly, we recommend beginning with baby steps. Walk for just 10 minutes at a comfortable pace and gradually, over the next few weeks, build up to 20 minutes. Then pick up the pace.

Always warm up. Start every walk with five minutes of easy-paced walking—about the same pace at which you’d do your grocery shopping—to get your body warmed up. Then, cool down at the end of each walk with another five minutes of easy-paced walking.

Breathe deeply as you walk to a count of 1-2-3. Many people unintentionally hold their breath when they exercise and then suddenly feel breathless and tired. Oxygen is invigorating, and muscles need oxygen to create the energy for movement. So as you inhale, bring the air to the deepest part of your lungs by expanding your tummy and inhale for a count of three. Then exhale fully, either through your nose or mouth, also to the count of three.

Take the talk test. Once you’re walking for 20 minutes or more each day, aim for a brisk pace—the speed you’d reach if you were 10 minutes late for an appointment. If you can talk phrase by phrase with little pauses for breath in between, you’re right on target.

Add bursts. Incorporating brief bursts of faster walking during your walks of 30 minutes or more helps you burn more fat and calories in the same amount of time. Move at your usual speed for three to five minutes, then walk even more briskly for one to two minutes. To pick up the pace, take short, quick steps. (Most people try to walk faster by elongating their strides, but this actually slows you down and can lead to joint and shin injuries.) Bend your arms at 90 degrees and pump them quickly. After your fast-walking interval, settle back into your usual brisk pace for three to four minutes, then pick up the pace again for one to two minutes. Do this several times during your walk.

Check posture. Improving your walking posture will help you burn more fat and calories and help prevent muscle and joint pain. Stand tall with your spine elongated and your breastbone lifted, sort of like a string is suspending you from your head. This allows room for your lungs to fully expand. Keep your head straight with your eyes focused forward and your shoulders relaxed. Avoid slumping your shoulders forward or hunching them toward your ears. Firm your tummy and flatten your back as you walk to prevent low back pain.

Featured Recipe

Mexican Tostadas
In Mexico, tostada refers to flat, crisply fried corn tortillas, topped with beans, shredded chicken, lettuce, cheese, diced tomatoes, and sour cream. In this dish, spicy tomato sauce and pinto beans replace the traditional refried beans. To be more blood-sugar friendly, these tortillas are toasted with a little oil and served with low-fat condiments.

Serves 8

Ingredients:
Tostadas
2 pounds boneless, skinless chicken breasts
2 tablespoons canola oil
2 large red or green bell peppers, seeded and coarsely chopped
2 large yellow onions, chopped
2 large garlic cloves, thinly sliced
1 tablespoon chili powder
2 teaspoons paprika
1 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 can (14 ounces) chopped tomatoes with juice, no salt added
1/2 teaspoon sugar
1 can (15 ounces) pinto beans
8 (6-inch) soft corn tortillas

Toppings
2 large tomatoes, cut into 1-inch dice
2 cups shredded iceberg lettuce
4 pickled jalapeño chiles, coarsely chopped
1 cup shredded reduced-fat cheddar cheese
1/2 cup low-fat sour cream
2 radishes, sliced
Bottled chunky tomato salsa
 

Preparation:
1    In a large saucepan, place the chicken breasts; add enough cold water to cover. Bring to a boil over high heat, then reduce the heat to medium-low and simmer, uncovered, for 20 minutes. Using a slotted spoon, transfer the chicken to a rack to cool. Shred the meat and set aside.
2    Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Add the peppers, onions, and garlic. Sauté until softened, about 8 minutes. Stir in the chili powder, paprika, cumin, pepper, and salt; cook 2 minutes. Stir in the tomatoes with their juice and the sugar. Simmer, uncovered, until the sauce thickens, about 8 minutes. Remove from the heat and keep warm. Meanwhile, in a small saucepan, heat the beans over medium heat in their liquid; drain well.
3    In a heavy skillet, heat the remaining oil and toast the tortillas, one at a time, over high heat, until slightly crisp and lightly browned, about 1 minute on each side. Keep hot in foil.
4    To assemble each of the 8 tostadas, divide the tomato sauce, beans, chicken, diced tomato, and lettuce among all 8 tostadas. Sprinkle with a few jalapeños. Top with 1 tablespoon each of the cheddar cheese and sour cream, plus a radish slice and some salsa, if desired.

Per serving (one tostada): 329 cal, 8 g fat (1 g sat), 34 g carbs, 32 g protein, 8 g fiber, 67 mg chol, 435 mg sodium

Great Ideas
Fast Fiesta!  Your Guide to Healthy, On-The-Go Mexican Food
One glance at a Mexican fast food menu and you probably realize ordering here is a big blood-sugar challenge. Portions are generally huge, fat-laden fried stuff sneaks in as side dishes, entrées tend to be loaded with cheese, and sometimes dishes include a cup or more of white rice (blood-sugar enemy #1). 

Before your next south-of-the-border ordering adventure, check out these eight Mexican menu items that can help you control diabetes.
• Ceviches – marinated raw fish or seafood, which are a great source of protein, too
• Guacamole – full of good fats but dip with soft tortillas not deep-fried chips
• Soups – options include gazpacho—a spicy cold vegetable soup, black bean, and tortilla
• Fajitas – one of your best bets for an entrée with less fat and calories; be sure to load yours up with onions and peppers
• Grilled chicken and fish – white meat chicken and fish are the leanest protein sources on the menu
• Rice and beans – just be sure it’s not fried rice, which is loaded with fat
• Soft tacos – hard tacos are fried, and remember, a small tortilla is nutritionally equal to a slice of bread
• Bean burritos – beans help balance out the glycemic load of the tortilla