Carbohydrate-Counting Chart for People with Diabetes

Becky Hand

Published Date

Carbohydrates are your body's main energy source. During digestion, sugar (simple carbohydrates) and starches (complex carbohydrates) break down into blood sugar (glucose). If you consume too much carbohydrate-rich food at one time, your blood sugar levels may rise too high, which can be problematic. Monitoring your carbohydrate intake is a key to blood sugar control, as outlined in a plan by your doctor or dietitian.

Carbohydrates are found in lots of different foods. But the healthiest carbohydrate choices include whole grains, vegetables, fruits, legumes, beans, and low-fat dairy products. The chart below shows a single serving of carbohydrate-containing foods, which equals 15 grams:

The Worst Reasons to Work Out

Jennipher Walters

Published Date

We all have our own reasons for working out. And while all reasons have merit (and there is nothing wrong with wanting to feel good about the reflection you see in the mirror), some reasons for hitting the gym are definitely better and more motivating than others.

In fact, the goals you set and the reasons why you work out help set the tone for your entire lifestyle and can even play a role in your long-term health and success. Of course, it is recommended that you choose empowering and uplifting reasons to lose weight and work out.

Here are five common reasons people exercise that might seem positive at first glance but can actually be unhealthy or destructive. If you fall into one (or more) of these categories, don't despair! We have included better reasons to work out that will help you flip your thoughts into a more motivating direction.

The 5 Worst Reasons to Work Out

Build Yourself a Better Butt

Glenn Kent

Published Date

Current economic conditions mean that money is tight; however, can the same be said for your rear end? Don't let your sagging stock portfolio be an excuse for skipping workouts this year, especially those targeting your bum. Learn how to tighten your assets with a moderate investment of time—and no gym membership fees!

Anatomy of the Glutes

Arguably the strongest muscle in the body, the gluteus maximus is one of the most conspicuous parts of the muscular system, connected as it is with the power of keeping your trunk in an upright position. The gluteus maximus allows your leg to extend behind you and permits outward rotation of the femur (thigh bone). It is the primary gluteal muscle involved in cycling, jumping rope, squatting, climbing stairs and running. It is also the largest of the three gluteal muscles that make up our buttocks—the other two being the gluteus medius (located at the superior and outer portion of the buttocks) and gluteus minimus (located underneath the gluteus maximus), named so for their size.

Factors that Affect Size and Shape

Whether you want it to be larger, smaller or rounder, the overall shape of your butt depends on three primarily factors:

The size of our gluteus maximus muscle. Remember that muscle mass is lean and doesn't take up a lot of space. Strengthening your glutes can improve muscle tone and result in a tighter, firmer appearance.

3 Weight Loss Tips for Men

Dean Anderson

Published Date

If you're a man who's trying to lose weight and get fit, you've probably noticed that most of the books, magazines, and programs on these subjects aren't really aimed at you. Most are for women. And the others seem to have bodybuilders and competitive athletes in mind—not regular guys who simply want to get in shape.

But your needs are different than those of women, and the fitness strategies you should follow aren't the same as those of a bodybuilder. This article is for YOU. It will tackle three of the most common questions regular guys have about weight loss:

How fast is too fast to lose weight?

How should I eat or exercise when I'm trying to build some muscle and also lose some fat?

Should I eat more than 1,200 calories to avoid "starvation mode" problems?

I'm losing weight faster than my wife. Is this normal, and how fast is too fast?

Tips to Stay Full Longer

Scott Grafton

Published Date

No doubt about it, hunger is unpleasant. In fact, it can be downright embarrassing when your tummy grumbles for your attention at the most inopportune times. When you're watching your calorie intake to lose or manage your weight, there will be days when you might experience ongoing hunger, even when you're eating at the top of your calorie range. It can be so distracting and debilitating that you're ready to throw in the towel. If deprivation is what eating healthy is all about, then forget it!

Not so fast. Don't give up on your new way of eating until you add what could be the missing ingredient back into your eating and weight loss program. What's the elusive "secret" to feeling fuller, longer? Satiety.

Satiety (sa-TIE-e-tee) is that wonderfully pleasant feeling of fullness you get as you eat, when you're no longer hungry, but aren't overly stuffed or uncomfortable. You are just satisfied beyond desire. The more satisfied you feel after a meal, the less you'll eat later. So how do you increase satiety without eating MORE?

When making food choices, it's still important to meet the nutrition recommendations outlined in your SparkDiet. But if you're having problems staying full, adjust your meals and snacks to incorporate these tips:

Eat More Low Density Foods