Wednesday Wellness: Why the Nordic Walking Guy says don't eat like a teenager

Are you a Type II diabetic? You may have your blood sugar under control to the point where you enjoy full meals because you can zap the glucose with insulin injections. And then your A1c doesn't seem to end up being lower than you expect. It turns out "a person’s HbA1c correlates closely to his average blood glucose levels during the three hours after — not before — eating." That means "frequent between-meal rises can cause your HbA1c to go up."

To deal with that spike, work the diet so you don't eat too much of the kind of food that spikes your blood sugar quickly.Also, get moving. If I know my blood sugar is high an hour or so after a meal, I'll Nordic walk around the neighborhood, about 1 mile. Nordic walking accelerates the glucose burn because it transforms walking from primarily a lower body activity to a full-body activity. Involving the upper body activates more muscles that use glucose to function.
Nordic walking and Type II diabetes

From the Nordixx Facebook timeline: I have seen it work with my blood sugar levels. However, keep your doctor in the loop if you start an exercise program. Your doctor can advise you on developing and managing your exercise program.

Motivation for Monday: Benefits of walking

Found on Nordic Walking UK's Facebook page.

Sunday Sounds

This will get you going.


Why the Nordic Walking Guy says walk with purpose

When I use Nordic walking poles, I instinctively walk more briskly.

Monday Motivation: Age is just a number


Sunday Sounds

A message to help you push through hardship.

Ankle mobility


Must. Have. Carbs!

An interesting blog post about why we crave carbs, the simpler the carbs the stronger the cravings. The linked post suggests there is more to food cravings than just carbs.

Points:
  • "…food reinforcement works by spiking dopamine in the brain…The question is, how does food increase dopamine levels in the brain?"
  • "…food reinforcement primarily occurs when the upper small intestine detects carbohydrate, fat, and protein, causing a spike in brain dopamine levels."
  • "The more fat, sugar, starch, protein, and salt your food contains (up to the “bliss point”), the more dopamine your brain releases.  The more dopamine your brain releases, the more your cravings increase.  This is why we crave cookies and bacon but not lentils and plain celery."
  • "The human brain is hard-wired to be motivated by calorie-dense foods rich in fat, sugar, starch, protein, and salt, because these things kept our distant ancestors alive and fertile in a difficult world."

The fascinating thing is this goes against today's convention wisdom that carbs are the source of all evil. This quotation from the article reflects how I respond to food: "I don’t know about you, but to me, hard candy just isn’t that appealing.  I have no desire to eat fat-free frozen yogurt.  Candy corn and Tootsie Rolls are barely better than starvation.  Throw some fat into the mix, as in chocolate, ice cream, or brownies, and now you’re talking!  Savory foods like potato chips, bacon, pizza, and ribs are also high on my list."

Maybe the ancients had it right: Moderation in all things. The trick is how to achieve it in the midst of all the temptations.

Monday Motivation: Self-conscious about Nordic walking?

Don't be.

You're doing something for yourself that has clear and proven benefits. Who knows. You might actually influence other people. I Nordic walk in my neighborhood. At first, I was self-conscious, but over time I lost that feeling, and Nordic walking became just another thing I did. 

After a while, I saw a fellow walking with 2 poles. I said hello and asked him about it. He said he'd seen me walking, and it looked like it made sense, so he decided to try it.

Start a movement in your neighborhood.
Nordic walking meetup in Jefferson County on 9/23

Join us on Saturday to find out what Nordic walking is all about! No charge; poles provided. Look for the white Nordic walking sign.
  • When: 10 AM; September 23
  • Where: Homewood Patriot Park (710 Oak Grove Road, Homewood))

Instructor: Leroy Hurt, ANWA-certified Advanced Nordic Walking instructor

Why Nordic walking?
  • Full body, low impact
  • Increase weight loss
  • Improve cholesterol
  • Improve blood pressure
  • Facilitate rehabilitation
  • Maintain stability and balance
  • Maintain posture
  • Facilitate stress relief
  • Support muscle toning
  • Improve cardiovascular function
  • Improve lung capacity
  • Support immune system
  • Socialize with walking companions
  • You determine the intensity of your workout



Learn more about Nordic walking at my Nordic Walking Guy blog and Nordic Walking Guy Facebook page.
Sunday Sounds: Music with energy for your walks


Adjustable Nordic walking poles

I looked through Amazon and identified some adjustable length Nordic walking poles at different prices.

This one is moderately priced on Amazon.



This one is a little more expensive but not overly so (I don't find it on Amazon, so you would have to go to the site): https://www.nordixx.com/products/nordixx-poles/poles/nordixx-global-traveler/

Back to products on Amazon. These are the higher end poles.




Common elements of Nordic walking technique

Everyone adds a unique style to how they Nordic walk, but consider what they all have in common:

  • Poles angled back
  • Upright posture
  • Opposite arm, opposite leg
  • Smiling!


Neither rain, nor sleet, nor snow

Notice the key words: waterproofs, mud, downpour, rain. You can Nordic walk anytime, anywhere, and under any conditions.



Need more traction in that less than perfect weather? Check out these boots for your poles:

Sunday Sounds

You finished your Nordic walk. You're sweaty and tired but feeling great. You're sitting down drinking a glass of water.

Sunday Sounds

You Nordic walked up that hill and are just approaching the crest.

Why I started teaching Nordic walking in my state

It's a proven element in one's toolkit of health management.

Nordic walking and chronic lower back and leg pain

A case study about the role of Nordic walking in managing lower back and leg pain. Some outcomes from using Nordic walking:

  • "The Nordic Walking poles helped the patient to equalise weight bearing, enabling achievement of a more balanced posture by allowing the left side of her body and her left leg to take more weight, thereby releasing some of the compensation from the right side."
  • "The patient was able to practice and improve her arm swing technique using Nordic Walking poles to give extra momentum to the swing."

The case study's conclusions are significant. Results after a single 1-hour session:

  • Improved posture
  • Improved dynamic control of the trunk
  • More symmetrical weight bearing (no compensation that results in limps and shuffling)
  • Improved body rotation
  • Faster walking
  • More fluid movement
Special: Free Nordic walking sampler at Tuscaloosa’s McAbee Center, 8/23 and 9/6
Find out what Nordic walking is all about. Learn more at Nordic Walking Guy on Facebookand at the Nordic Walking Guy blog.
When:
  • August 23 at 5:30 PM
  • September 6 at 5:30 PM
Duration: 1 to 1.5 hours
Where: McAbee Activity Center (3801 Loop Road, Tuscaloosa, AL 35404)

We'll see you outside. Look for the white Nordic walking sign.

No charge. Poles provided. Dress for the weather, and bring some water.
Instructor: Leroy Hurt, ANWA-certified Advanced Nordic Walking instructor
Why Nordic walking?
  • Full body, low impact
  • Increase weight loss
  • Improve cholesterol
  • Improve blood pressure
  • Facilitate rehabilitation
  • Maintain stability and balance
  • Maintain posture
  • Facilitate stress relief
  • Support muscle toning
  • Improve cardiovascular function
  • Improve lung capacity
  • Support immune system
  • Socialize with walking companions
  • You determine the intensity of your workout
From a Nordixx Pole Walking post on Facebook: "...significant increase in oxygen use and caloric expenditure compared to regular walking, without significantly increasing perceived exertion."

 
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