Types of Diabetes

DIABETES

Diabetes Basics

dIAbetes is a number of diseases that involve problems with the hormone insulin. Normally, the pancreas (an organ behind the stomach) releases insulin to help your body store and use the sugar and fat from the food you eat. Diabetes when one of the following occurs:

• When the pancreas does not produce any insulin.
• When the pancreas produces very little insulin.
• When the body does not respond appropriately to insulin, a condition called "insulin resistance."

Diabetes is a lifelong disease. Approximately 18.2 million Americans have the disease and almost one third ( or approximately 5.2 million) are unaware that they have it. An additional 41 million people have pre-diabetes. As yet, there is no cure. People with diabetes need to manage their disease to stay healthy.

The Role of Insulin in Diabetes

To understand why insulin is important, it helps to know more about how the body uses food for energy. Your body is made up of millions of cells. To make energy, these cells need food in a very simple form. When you eat or drink, much of your food is broken down into a simple sugar called "glucose." Then, glucose is transported through the bloodstream to the cells of your body where it can be used to provide some of the energy your body needs for daily activities.

The amount of glucose in your bloodstream is tightly regulated by the hormone insulin. Insulin is always being released in small amounts by the pancreas. When the amount of glucose in your blood rises to a certain level, the pancreas will release more insulin to push more glucose into the cells. This causes the glucose levels in your blood (blood glucose levels) to drop.

To keep your blood glucose levels from getting too low (hypoglycemia or low blood sugar), your body signals you to eat and releases some glucose from the stores kept in the liver.

People with diabetes either don't make insulin or their body's cells no longer are able to recognize insulin, leading to high blood sugars. By definition, diabetes is having a blood glucose level of 126 milligrams per deciliter (mg/dL) or more after an overnight fast (not eating anything).

Types of Diabetes

Type 1 Diabetes

Type 1 diabetes occurs because the insulin-producing cells of the pancreas (called beta cells) are destroyed by the immune system. People with type 1 diabetes produce no insulin and must use insulin injections to control their blood glucose.

Type 1 diabetes most commonly starts in people under the age of 20, but may occur at any age.

Type 2 Diabetes

Unlike people with type 1 diabetes, people with type 2 diabetes produce insulin. However, the insulin their pancreas secretes is either not enough or the body is unable to recognize the insulin and use it properly. When there isn't enough insulin or the insulin is not used as it should be, glucose can't get into the body's cells.

Type 2 diabetes is the most common form of diabetes, affecting almost 18 million Americans. While most of these cases can be prevented, it remains for adults the leading cause of diabetes-related complications such as blindness, non-traumatic amputations and chronic kidney failure requiring dialysis. Type 2 diabetes usually occurs in people over age 40 who are overweight, but can occur in people who are not overweight. Sometimes referred to as "adult-onset diabetes," type 2 diabetes has started to appear more often in children because of the rise in obesity in young people.

Some people can manage their type 2 diabetes by controlling their weight, watching their diet, and exercising regularly. Others may also need to take a pill that helps their body use insulin better, or take insulin injections.

Often, doctors are able to detect the likelihood of type 2 diabetes before the condition actually occurs. Commonly referred to as pre-diabetes, this condition occurs when a person's blood glucose levels are higher than normal, but not high enough for a diagnosis of type 2 diabetes.

Gestational Diabetes

Gestational diabetes is triggered by pregnancy. Hormone changes during pregnancy can affect insulin's ability to work properly. The condition occurs in approximately 4% of all pregnancies.

Pregnant women who have an increased risk of developing gestational diabetes are those who are over 25 years old, are above their normal body weight before pregnancy, have a family history of diabetes or are Hispanic, black, Native American, or Asian.

Screening for gestational diabetes is performed during pregnancy. Left untreated, gestational diabetes increases the risk of complications to both the mother and her unborn child.

Usually, blood glucose levels return to normal within six weeks of childbirth. However, women who have had gestational diabetes have an increased risk of developing type 2 diabetes later-in-life.

What Are the Symptoms of Diabetes?

The symptoms of type 1 diabetes often occur suddenly and can be severe. They include:

• Increased thirst.
• Increased hunger (especially after eating).
• Dry mouth.
• Frequent urination.
• Unexplained weight loss (even though you are eating and feel hungry).
• Fatigue (weak, tired feeling).
• Blurred vision.
• Labored, heavy breathing (Kussmaul respirations).
• Loss of consciousness (rare).

The symptoms of type 2 diabetes may be the same as those listed above. Most often, there are no symptoms or a very gradual development of the above symptoms. Other symptoms may include:

• Slow-healing sores or cuts.
• Itching of the skin (usually in the vaginal or groin area).
• Yeast infections.
• Recent weight gain.
• Numbness or tingling of the hands and feet.
• Impotence or erectile dysfunction.

How Is Diabetes Managed?

At the present time, diabetes can't be cured, but it can be treated and controlled. The goals of managing diabetes are to:

• Keep your blood glucose levels as near to normal as possible by balancing food intake with medication and activity.
• Maintain your blood cholesterol and triglyceride (lipid) levels as near their normal ranges as possible by decreasing the total amount of fat to 30% or less of your total daily calories and by reducing saturated fat and cholesterol.
• Control your blood pressure. Your blood pressure should not go over 130/80.
• Slow or possibly prevent the development of diabetes-related health problems.

You hold the key to managing your diabetes by:

• Planning what you eat and following a balanced meal plan
• Exercising regularly
• Taking medicine, if prescribed, and closely following the guidelines on how and when to take it
• Monitoring your blood glucose and blood pressure levels at home
• Keeping your appointments with your health care providers and having laboratory tests as ordered by your doctor.

Remember: What you do at home every day affects your blood glucose more than what your doctor can do every few months during your checkups.

Reviewed by Certified Diabetes Educators in the Department of Patient Education and Health Information and by physicians in the Department of Endocrinology at The Cleveland Clinic.

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Depression facts

Depression facts

• A depressive disorder is a mood disorder that is characterized by a sad, blue mood that goes above and beyond normal sadness or grief.
• A depressive disorder is a syndrome, meaning a group of symptoms.
• Depressive disorders are feature not only negative thoughts, moods, and behaviors but also specific changes in bodily functions (like, eating, sleeping, energy and sexual activity).
• One in 10 people will have a depression in their lifetime.
• Because depression can lead to self-harm including suicide, it is important to note that one of every 25 suicide attempts results in death.
• Some types of depression, especially bipolar depression, run in families.
• While there are many social, psychological, and environmental risk factors for developing depression, some are particularly prevalent in one gender or the other, or in particular age or ethnic groups.
• There can be some differences in symptoms of depression depending on age, gender, and ethnicity.
• Depression is only diagnosed clinically in that there is no laboratory test or X-ray for depression. It is therefore crucial to see a health professional as soon as you notice symptoms of depression in yourself, your friends, or family.
• The first step in getting appropriate treatment is a complete physical and psychological evaluation to determine whether the person, in fact, has a depressive disorder.
• Depression is not a weaknss but a serious illness with biological, psychological, and social aspects to its cause, symptoms, and treatment. A person cannot will it away. Untreated or undertreated, it can worsen or return.
• There are many safe and effective medications, particularly the SSRIs, that can be of great help in the treatment of depression.
• For full recovery from a mood disorder, regardless of whether there is a precipitating factor or it seems to come out of the blue, treatments with medications, phototherapy and/or electroconvulsive therapy (ECT) or transcranial magnetic stimulation (TMS), as well as psychotherapy are necessary.
  • In the future, through depression research and education, we will continue to improve our treatments, decrease society's burden, and hopefully improve prevention of this illness.

What is a depressive disorder?

Depressive disorders are mood disorders that have been with mankind since the beginning of recorded history. In the Bible, King David, as well as Job, suffered from this affliction. Hippocrates referred to depression as melancholia, which literally means black bile. Black bile, along with blood, phlegm, and yellow bile were the four humors (fluids) that described the basic medical physiology theory of that time. Depression, also referred to as clinical depression, has been portrayed in literature and the arts for hundreds of years, but what do we mean today when we refer to a depressive disorder? In the 19th century, depression was seen as an inherited weakness of temperament. In the first half of the 20th century, Freud linked the development of depression to guilt and conflict. John Cheever, the author and a modern sufferer of depressive disorder, wrote of conflict and experiences with his parents as influencing his becoming clinically depressed.

In the 1950s and '60s, depression was divided into two types, endogenous and neurotic. Endogenous means that the depression comes from within the body, perhaps of genetic origin, or comes out of nowhere. Neurotic or reactive depression has a clear environmental precipitating factor, such as the death of a spouse, or other significant loss, such as the loss of a job. In the 1970s and '80s, the focus of attention shifted from the cause of depression to its effects on the afflicted people. That is to say, whatever the cause in a particular case, what are the symptoms and impaired functions that experts can agree make up a depressive illness? Although these issues are sometimes disputed by experts, most agree on the following:

1. A depressive disorder is a syndrome (group of symptoms) that is characterized by sad and/or irritable mood exceeding normal sadness or grief. More specifically, the sadness of depression is characterized by a greater intensity and duration and by more severe symptoms and functional problems than is normal.
2. Depressive signs and symptoms not only include negative thoughts, moods, and behaviors but also by specific changes in bodily functions (for example, excessive crying spells, body aches, low energy or libido, as well as problems with eating, weight, or sleeping). The changes in functioning associated with clinical depression are often called neurovegetative signs. This means that the nervous system changes in the brain are thought to cause many physical symptoms that result in a decreased or increased activity level and other problems with functioning.
3. People with certain depressive disorders, especially bipolar depression (manic depression), seem to have an inherited vulnerability to this condition.
4. Depressive illnesses are a huge public-health problem, due to its affecting millions of people. Facts about depression include that about 10% of adults, up to 8% of teens, and 2% of preteen children experience some kind of depressive disorder. Postpartum depression is the most common mental health disorder to afflict women after childbirth.Depression is usually first identified in a primary-care setting, not in a mental health professional's office. Moreover, it often assumes various disguises, which causes depression to be frequently underdiagnosed.
   • The statistics on the costs due to depression in the United States include huge amounts of direct costs, which are for treatment, and indirect costs, such as lost productivity and absenteeism from work or school.
   • Adolescents who suffer from depression are at risk for developing and maintainingobesity.
   • In a major medical study, depression caused significant problems in the functioning (morbidity) of those affected more often than did arthritis, hypertension, chronic lung disease, and diabetes, and in some ways as often as coronary artery disease.
   • Depression can increase the risks for developing coronary artery disease andasthma, contracting the human immunodeficiency virus (HIV) and many other medical illnesses. Other complications of depression include its tendency to increase the morbidity (illness/negative health effects) and mortality (death) from these and many other medical conditions.
   • Depression can coexist with virtually every other mental health condition, aggravating the status of those who suffer the combination of both depression and the other mental illness.
   • Depression in the elderly tends to be chronic, has a low rate of recovery, and is often undertreated. This is of particular concern given that elderly men, particularly elderly white men have the highest suicide rate.
6. In spite of clear research evidence and clinical guidelines regarding treatment, depression is often undertreated. Hopefully, this situation can change for the better.
7. For full recovery from a mood disorder, regardless of whether there is a precipitating factor or it seems to come out of the blue, treatment with medication, phototherapy, electroconvulsive therapy (ECT) and/or transcranial magnetic stimulation, (see discussion below) as well as psychotherapy are necessary. 

9. What are myths about depression?

   The following are myths about depression and its treatment. It is a weakness rather than an illness. If the sufferer just tries hard enough, it will go away. If you ignore depression in yourself or a loved one, it will go away. Highly intelligent or highly accomplished people do not get depressed. Poor people do not get depressed. People with developmental disabilities do not get depressed. People with depression are "crazy." Depression does not really exist. Children, teens, the elderly, or men do not get depressed. There are ethnic groups for whom depression does not occur. Depression cannot look like (present as) irritability. People who tell someone they are thinking about committing suicide are only trying to get attention and would never do it, especially if they have talked about it before. People with depression cannot have another mental or medical condition at the same time. Psychiatric medications are all addicting. Psychiatric medications do not work; any improvement felt is in the sufferer's imagination. Psychiatric medications are never necessary to treat depression. Medication is the only effective treatment for depression. Children and teens should never be givenantidepressant medication.
   
   

   What are the types of depression, and what are depression symptoms and signs?

   Depressive disorders are mood disorders that come in different forms, just as do other illnesses, such as heart disease and diabetes. Three of the most common types of depressive disorders are discussed below. However, remember that within each of these types, there are variations in the number, timing, severity, and persistence of symptoms. There are sometimes also differences in how individuals express and/or experience depression based on age, gender, and culture.The pattern of symptoms may fit a pattern within any type of depression. For example, a person who suffers from persistent depressive disorder, major depressive disorder, bipolar disorder, or any other illness that includes depression can have prominently anxious, melancholic, mixed, psychotic, or atypical features. Such features can have a significant impact on the approach to treatment that may be most effective. For example, for the person whose depression includes prominent anxiety, a focus of treatment is more likely to be effective if the sufferer's pattern of repeatedly going over thoughts is a major focus of treatment, versus an individual with melancholic features, who may need more intensive support in the morning when the intensity of depression tends to be worse, or versus a person with atypical features, whose tendency toward weight gainand excessive sleeping may require nutritional counseling to address dietary issues.

11. Major depressive disorder

    Major depression, also often referred to as unipolar depression, is characterized by a combination of symptoms that lasts for at least two weeks in a row, including sad and/or irritable mood (see symptom list), that interferes with the ability to work, sleep, eat, and enjoy once-pleasurable activities. Difficulties in sleeping or eating can take the form of excessive or insufficient of either behavior. Disabling episodes of depression can occur once, twice, or several times in a lifetime.

    Persistent depressive disorder (dysthymia)

    Persistent depressive disorder, formerly referred to as dysthymia, is a less severe but usually more long-lasting type of depression compared to major depression. It involves long-term (chronic) symptoms that do not disable but yet prevent the affected person from functioning at "full steam" or from feeling good. Sometimes, people with persistent depressive disorder also experience episodes of major depression. This combination of the two types of depression often is referred to as double-depression.

    Bipolar disorder (manic depression)

    Another type of depression is bipolar disorder, which encompasses a group of mood disorders that were formerly called manic-depressive illness or manic depression. These conditions often show a particular pattern of inheritance. Not nearly as common as the other types of depressive illnesses, bipolar disorders involve cycles of mood that include at least one episode of mania or hypomania and may include episodes of depression, as well. Bipolar disorders are often chronic and recurring. Sometimes, the mood switches are dramatic and rapid, but most often they are gradual, in that they usually take place over several days, weeks, or longer.When in the depressed cycle, the person can experience any or all of the symptoms of a depressive condition. When in the manic cycle, any or all of the symptoms listed later in this article under mania may be experienced. Mania often affects thinking, judgment, and social behavior in ways that cause serious problems and embarrassment. For example, indiscriminate or otherwise unsafe sexual practices or unwise business or financial decisions may be made when an individual is in a manic phase.A significant variant of the bipolar disorders is designated as bipolar II disorder. (The usual form of bipolar disorder is referred to as bipolar I disorder.) Bipolar II disorder is a syndrome in which the affected person has repeated depressive episodes punctuated by what is called hypomania (mini-highs). These euphoric states in bipolar II do not completely meet the criteria for the full manic episodes that occur in bipolar I.

    Symptoms of depression and mania

    Not everyone who is depressed or manic experiences every symptom. Some people suffer from a few symptoms and some many symptoms. The severity of symptoms also varies with individuals. Less severe symptoms that precede the more debilitating symptoms are often called warning signs.

    Depressive symptoms of major depression or manic depression

    • Persistent feelings of sadness, anxiety, anger, irritability, discontent, or "emptiness"
    • Feelings of hopelessness or pessimism
    • Feelings of worthlessness, helplessness, or excessive guilt
    • Loss of interest or inability to feel pleasure in hobbies and activities that were once enjoyed, including sex
    • Apathy/lack of motivation
    • Social isolation, meaning the sufferer avoids interactions with family or friends
    • Sleep changes, like insomnia, early morning awakening, restless sleep, excess sleepiness, or oversleeping
    • Appetite changes, like loss of appetite and/or weight, or excessive hunger, overeating, and/or weight gain
    • Fatigue, decreased energy levels, slowness in activity or thought
    • Crying spells
    • Thoughts of death or suicide, suicide attempts
    • Restlessness, agitation, irritability
    • Inability to concentrate, remember things, or make decisions
    • Persistent physical symptoms that do not respond to treatment, such as repeated headaches, digestive disorders, and/or chronic pain

    Mania symptoms of manic depression

    • Inappropriate or excessive elation
    • Inappropriate or excessive irritability or anger
    • Severe insomnia or decreased need to sleep
    • Grandiose notions, like having special powers or importance
    • Increased talking speed and/or volume
    • Disconnected thoughts or speech
    • Racing thoughts
    • Severely increased sexual desire and/or activity
    • Markedly increased energy
    • Poor judgment
    • Inappropriate social behavior.

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24 FAT-BURNING AB EXERCISES (NO CRUNCHES!)

Abdominal exercises to burn fat, flatten your belly, and strengthen your core.

Bye-bye muffin top

When most people think "abs," they think the muffin top that blooms over the top of too-tight pants. But abdominals, a set collectively known as the core, includes the many interconnected muscles that run up the back and stretch down to the butt and the front and inner thighs, says Michele Olson, PhD, professor of physical education and exercise science at Auburn University–Montgomery, Alabama.

Here are 24 moves, from simple to killer, that will keep your daily core workouts interesting!

For Video Click Here....

Get more from your core

You'll get more from your Pilates, yoga, or core-focused moves—meaning a slimmer, flatter belly—by following these tips: •Move from your waist. Whenever you twist, make sure the movement happens from your bottom rib up. Keep hips still. •Tighten up. Throughout each move, you should feel a tightening, similar to zipping up a pair of tight jeans, from one hip bone to the other. •Exhale deeply. To help strengthen your abs and protect your lower back, be sure to exhale thoroughly with every breath.

A new kind of crunch

Try this two-in-one abs-and-obliques move from David Barton Gym owner David Barton. Here's how: Sit so thighs and upper torso form a V shape, with lower legs crossed and lifted.

Hold a 5-pound medicine ball (or dumbbell) between both hands. Swivel left to right and back, bringing ball across body while maintaining the V shape.

Do 3 sets of 15 reps 3–4 times a week.

Bridge opposite arm-leg reach

Take inches off your waistline with this do-anywhere move from fitness expert and teacher Jessica Smith.

1. Lie faceup with your left knee bent, left foot flat on the floor, and right leg extended toward the ceiling. Reach toward the ceiling with your the left arm and keep your right arm down by your side.

2. Without moving your hips or shoulders, open your raised leg to the right and raised arm to
 the left. Now, concentrating on your abs, return your raised leg and arm to the center. Do 10–12 reps, then switch sides and repeat.

Low-belly leg reach

This targets the corset and six-pack. Lie faceup with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds.

Exhale and extend legs to 45 degrees; hold for 3-5 seconds while squeezing lower belly. Do 2 sets of 10-15 reps.

Teaser

This is an advanced Pilates move. Lie on your back with knees bent to 90-degree angles and feet lifted. Tighten abs as you inhale, and lift arms up and back over head.

Exhale and swing arms forward, straightening legs so your body forms a V. If needed, put hands on the floor for support.

Roll down slowly, bending knees and bringing arms overhead. Do 15 reps.

Donkey kickbacks

A killer move that will torch calories as it works your core. Kneel on all fours, toes tucked under, keeping your back neutral. Draw your belly in toward your spine as you contract your abs and lift both knees about 2 inches off the ground.

Keeping abs engaged, bring right knee to nose (shown). Then kick right leg straight out behind you, squeezing your butt (shown); keep lower abs contracted and hips facing the ground to protect your back.
Repeat 8 times; switch legs and repeat.

Advanced leg crunches

A get-ready-for-swimsuit season move from celebrity trainer Eduardo Dias.

1. Lie on your back with your knees bent and a 3-pound dumbbell between your feet. Place your hands, palms down, beneath your sitting bones.

2. Concentrating on your lower abs, use them to bring your knees in toward your chest while lifting your hips, head, and shoulders slightly. Return to the starting position; that’s 1 rep.

Do 15–30 reps 3–4 times a
week; you should see results in 4 weeks.

Ana Caban's belly blaster

1. Lie on your back with your knees bent in toward your chest. Hold 1 (3-pound) dumbbell with both hands.

2. Extend your left leg to 45 degrees, keeping your right knee bent. Lift your head and shoulders and move the dumbbell to the outside of your right knee, pressing into a crunch with a twist (shown above).

3. Pull your left leg in to meet your right leg and reach the weight up toward the ceiling, keeping your shoulders and head elevated off the floor. Now repeat step 2, but this time extend your right leg and keep your left knee bent. That’s 1 rep.

Do 8 reps 4 times per week, and you should see results in 3 weeks.

Oblique driving-knee crunch

Lie on your back on a stability ball with your feet hip-distance apart on the floor and knees bent to 90 degrees. Place your right hand behind your head and your left fingertips on the floor for balance. Brace your core and lift your left foot off the floor. Extend your left leg, foot flexed.

B. Crunch up, twisting your right shoulder and rib cage toward your left knee while simultaneously stretching your right leg straight (keep your foot on the floor). Return to starting position (left leg lifted and right leg bent); that's 1 rep.

Do 15 reps, then switch sides and repeat.

Scale Pose

Sit in a comfortable cross-legged position with hands on a mat next to your hips. Tighten your pelvic floor (as if you have to pee and are holding it in), push into your hands, and lift your entire lower body off the mat.

Hold for 3 breaths, then lower back down. This is a pretty challenging move, so if you can’t lift your whole lower half, keep your feet on the floor and just lift your butt. Do 3 reps.

Boat pose

Sit with your feet on the floor, knees bent, hands beneath your knees for support. Keeping your chest lifted and shoulders back, engage your ab muscles and raise your lower legs until they are parallel to the floor (your knees should still be bent) and you are balancing on your sitting bones.

If this feels comfortable, begin to straighten your legs (stop if you feel any discomfort in your back) and stretch your arms forward. Hold for 5–15 breaths, then release. Repeat up to 5 times.

Cross-leg diagonal crunch

Lie on your back with your legs straight and feet on the floor. Keeping your torso still, lift your hips and move them a bit to the right; lower and straighten your legs again.

Bend your left knee and cross it over your right leg, placing your left foot on the floor near the outside of your right knee. Crunch up, then come back down.

Do 50 reps, then switch sides and repeat.

Tone-it V hold

This uses fast-twitch muscle fibers (the ones that contract during high-intensity moves and help improve muscle tone)

Sit with knees bent and feet on floor. Clasp underside of thighs with both hands, hinge back, and lift feet until lower legs are parallel to floor; release hands. Straighten legs and reach for your toes; hold for 8 breaths. Repeat 3 times.

Plank

Kneel on a mat on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into plank position (the “up” part of a push-up); engage your ab muscles. Your body should be long and straight; don’t let your hips sag or lift your butt too high. Imagine there’s a seat belt tightening around your waist, drawing your lower-ab muscles inward.

Press your hands firmly into the mat, and press strongly back through your heels. Hold for 1–2 minutes (or as long as you can), then drop back to all fours. Do 3 reps.

Body-weight squat

Stand with feet hip-width, knees bent slightly, hands crossed over chest. Squat down, pressing weight into feet. Make sure feet are pointing straight ahead and knees are over your toes; keep bum tucked. Return to standing.

Do 5 sets of 5 reps.

SWAN DIVE

Lie on your stomach, stretch your arms overhead, point your toes, and lift your arms and legs about 6 inches off the ground. Hold for 1 count, imagining your legs being pulled out and back, away from your hips.

Next, circle your arms out to the sides and behind you. Exhale and reach your arms toward your toes, palms facing in (shown). Hold for 1 count, then bring arms back to starting position and relax entire body to ground. Repeat 6–8 times.

Windshield wiper

Lie on your back with knees bent to 90-degree angles. Straighten your arms
by your sides, and lengthen your fingertips. Press the backs of your shoulders against a mat, and slide them down away from your ears. Focusing on the deep waist muscles, inhale and slowly move your knees to the right, then exhale and return to starting position. Repeat on the left; that’s 1 rep. Do 5–8 reps.

Jumping jack reach

While seated, hold the ball and jump legs apart, then together, then apart again. Stand and reach left hand to the right (use right hand to keep ball in place). Sit back down, jump legs together, and repeat sequence on the other side; that's 1 rep. Do 4 reps, then do Basic Bounce for 1 minute. Repeat sequence 3 more times.

Standing side crunch

Stand holding ball overhead, elbows bent and out to sides, and feet shoulder-width apart. Lift right knee to side; pull right elbow down to meet it. Return to starting position; repeat on other side. Bounce ball for 1 minute. Repeat sequence 3 more times.

Basic pump (for abs)

A. Stand with one leg forward and the hoop around your waist, holding it against the small of your back. Bend knees slightly, then spin the hoop by giving it a big push around in one direction. (Be sure the hoop is level.

B. Shift your weight between your forward and backward legs to move your hips forward and backward (as opposed to around), pushing and pulling to keep the hoop spinning.

Circles in the sky

This works your core, inner thighs, outer hips, and butt.

Lie on your back with hands behind your head. Contract abs, lifting upper body slightly off the ground. Raise right leg 5 inches (or keep it on the ground if that's too challenging) and left leg straight up toward the sky.

Keeping your core engaged and hips stable, trace 4 softball-size circles clockwise with your entire left leg; reverse, circling 4 times counterclockwise. Lower both legs, switch sides, and repeat.

Side incline with a twist

This works your triceps, biceps, core, and waist.
Lie on your right side with forearm directly under shoulder, hand perpendicular to your body, and legs stacked. Engage your abs and the right side of your waist, lifting your hips so your body forms a straight line from head to feet.

Extend your left arm toward the sky, staying engaged through your core (shown). Now scoop your left arm in front of your body and reach under the space between your chest and the ground, twisting only from the waist up.

Come back up; repeat 4 times, then lower body to the ground. Repeat on the opposite side.

Supine twist

1. Lie on your back with legs stretched out straight. Inhale as you bend your right knee and bring it in toward your chest; hug it tightly with both hands.

2. Exhale as you use your left hand to gently press your right knee over to the left side, allowing your torso to twist. Stretch your right arm out to the right at shoulder height.

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HEALTHY SNAKS TO THE PACK FOR BEACH

Who doesn't love a day at the beach? The sea air, the sand, the waves...the snacks. Although the occasional hot dog or greasy fries won't kill you, they probably won't leave you feeling your best, either. We created a list of some portable snacks to tote along that will silence the call of the snack bar, give you plenty of energy to enjoy the day and keep you looking hot in your swimsuit. Enjoy!

SKINNY POP ALL NATURAL POPCORN

Sure, you can buy popcorn at the snack bar. But the chances are it's that greasy stuff made with low-quality oil and waaaay too much salt. We say, pack your own, and make it a good brand, with cleaner ingredients. Skinny Pop is packed in a nut-free facility; a plus if anyone in your crew is allergic. 

SIMPLE MILLS FARMHOUSE CHEDDAR ALMOND FLOUR CRACKERS

If cheese puffs or cheese crackers are your thing, get ready: These little squares of cheesy orange deliciousness are going to rock your snacking world. They're made with a nut-and-seed flour blend (almonds and sunflower seeds), cassava (a root vegetable), organic cheddar and spices, so you can feel good about eating them. And they taste very similar to a far less clean cheesy brand of crackers that shall remain nameless. 

 

Chocolate Dipped Almond Butter Banana Bites

These chocolate dipped almond butter banana bites are a delicious and healthy treat perfect for any time of day! If you are looking for other healthy snack ideas, you may want to check out these  homemadelaraballs or these kid-friendly Greek yogurt bites!

The increased hunger that comes with breastfeeding (and probably just being a mom… Or woman in general!) is not to be messed with. The second night at the hospital when my milk came in, I was starving. I ate my hospital dinner… then David’s… then half the sushi David picked up for us. Whew!

Now as a mom of two, I’m relying on snacks to keep my energy up and milk supply strong as I tackle my days. Here are a few favorites I’ve been chowing down on recently.

Quick, Easy and Delicious Snacks

Almonds.

Almonds are my go-to snack. Not only is the CRUNCH so satisfying, but I also love the protein and fat that sticks around long after I down the handful (or two). My favorite continues to be Habanero BBQ, but I’ve found that the seasoning is a little spicy to have on my hands when I’m playing with a newborn, so I’ve really taken to the lightly salted. With just a little salt, they are the perfect middle ground between whole natural almonds and salted. Love!

Eggs.

Mom made several batches of deviled eggs while she was here and the fad continues! Not only are deviled eggs delicious, but they are packed with protein, which is often missing in so many snacky-type foods. Plus, the whole family loves them. You should see Hailey’s eyes light up at the mention of them. Not a deviled fan? Simply keeping boiled eggs in the fridge is a great way to nip hunger in the bud.

Hummus.

When I don’t have time to make my own, I’m a sucker for Sabra or Roots (locally made). It helps that they come in single serving sizes.

…please don’t burst my bubble by telling me that size container is actually meant for a crowd.

Crackers.

To go with the hummus, of course. I use carrots too, but sometimes you just need a cracker. David’s favorites are the Blue Diamond Artisan Nut-Thins. Super crisp and crunchy!

Frozen breakfast sandwiches.

I really love to make a big batch of homemade breakfast sandwiches and heat and eat as needed!

Finally, I’ve been enjoying one of my favorite flavor combos in a great beat-the-heat kind of way!

So delicious. So satisfying. So easy.

The New Primal Beef Jerky

Thanks to the Paleo/primal community, it seems like new jerkies are hitting the market all the time. We like this one in particular for a few reasons: The beef is 100% grass-fed (and the turkey is free-range, if you prefer that), it's sweetened only with pineapple juice and honey, it isn't a sodium bomb, and did we mention that it tastes really good? With 12 grams of protein per ounce, it will keep you going. 

Enjoy Life Not Nuts! Beach Bash Nut Free Seed and Fruit Mix

Prefer a trail mix without nuts, or have a nut allergy? Enjoy Life comes to the rescue, with a mix that includes sunflower and pumpkin seeds paired with dried cranberries, pineapple and apricots. It’s even made in an allergen-free facility.

Kur: The Scandinavian Bite-Size Bar

They’re organic, they have no added sweeteners, they’re chewy and sweet, they come in great flavors—we just love these little bite-size bars. This is not the snack to reach for if you’re starving; they truly are bite-sized. But with a cashew butter and date base, they give you enough of a shot of protein and fiber to be satisfying without weighing you down. The cacao mint is our fave (hello, mint and chocolate combo!), but we won’t turn down a brownie or a coconut cashew if you’re offering.

Justin’s Chocolate Hazelnut Butter Squeeze Packs

We hear chocolate cravings can hit pretty hard (not that we would know firsthand or anything…). When they do, grab one of these portable packs. They’re filled with the creamiest, chocolatiest hazelnut spread we’ve tasted—and the convenient squeeze pack makes it mess-free, no spoon required. Dip berries into it, or just squeeze it right into your mouth; we wouldn’t judge. If anyone balks, just let them know that hazelnuts have more folate than any other tree nut .

Late July Organic Restaurant Style Tortilla Chips, Purple Corn

Back away from the nachos. Instead, reach for a handful of these bright chips, made from an antioxidant-rich type of heirloom Andean corn. They’re still chips, so portion size is key—but these organic, gluten free crunchers are rich in anthocyanins, the purple pigment thought to be health boosting and protective. 

Green Juice

Yes, I love to enjoy a green juice on a beach day. Make it in the morning, store it in an airtight glass container, pack it in your cooler just like you would pack water (or that margarita mix), and voila. You have your juice with you, even on the road. A new favorite is the Sunshine Citrus Chard Juice — now doesn’t that sound glorious for a beach day?

Macaroons

Raw ones! If you’re wanting a little something sweet on your beach day, make these Reboot-team favorites — Raw Macaroons.  They will stay well and not melt in the sun and they are sure to make that sweet tooth happy.

DRIED CHICKPEAS OR BEANS

This plant protein snack is super portable, perfect for coolers and picnic basics. Buy a few bags, or easily make your own. Drain and rinse a can of chickpeas, toss with 1.5 tablespoons of olive oil and roast at 450 degrees F for 30 to 40 minutes, or until crispy. Toss with black pepper, a ¼ teaspoon of salt, and spices of your choice. Try garlic and sage, rosemary and black pepper, or lime juice with cilantro, pepper and chili powder.

PEANUT BUTTER AND BERRY SANDWICH

Most sandwiches will get soggy or warm after a few hours in the sun. Not so with peanut butter, which it why it is my go-to for a day at the beach. Instead of high-sugar jam or jelly, layer the peanut butter with sliced strawberries or mashed raspberries. Use a whole wheat pita instead of bread to minimize the chance of a soggy sandwich.

WATER WATER WATER

Last, but certainly not least, water. Sitting in the sun all day can quickly leave you dehydrated, and when you’re cooling off in a pool or the ocean, you may forget to drink something. . Water should be your drink of choice. Freeze a few water bottles and toss them in your cooler. They’ll help to keep the other foods cold, and will stay chilled long enough for you to enjoy. Bored with plain water? Mix it up with sparkling water, fruit-infused water (like this agua fresca), or homemade unsweetened iced tea.

Wraps

I always opt for wraps over regular sandwiches when packing lunch for a day at the beach. For one, it's just fun to coil things up in a tortilla or collard leaf. But more importantly, when the fillings are tucked away on the inside, they're better protected — plus wraps are easy to eat with one hand.

Fried chicken

The only thing better than hot and crispy fried chicken, is leftover cold fried chicken the next day. Especially when that "next day" happens to be at the beach. Fried chicken is a summer staple; it holds up well in a cooler, and it's pretty easy to eat without getting mouthfuls of sand.

Charcuterie

True, cheese and salami might not be great choices if you're going to be out for hours in the heat of the mid-afternoon. But if you're eating right away or going at sunset, these bites are easy to pack, require no assembly, and can be eaten without utensils.

Lettuce wraps

These may seem overly complicated, but this is our suggestion in lieu of a salad. Wrap up some chopped vegetables or other components in big, oversized leaves of iceberg lettuce. Then wrap in foil, so you can just peel it back and eat.

Cookies

Don't forget dessert! Cookies are a simple finger food to curb your post-lunch sweet tooth. You won't hear me say this often, but it's probably best to skip anything chocolate to avoid a melty mess.

Skewers

Because food on skewers is always more fun! Whether you go for fruit, veggies, or meat, kabobs make great beach fare. This is a hands-off (read, sand-free!) meal that's utensil-free and easy to eat, with even easier cleanup.

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