There are a plethora of health benefits associated with exercise. Some of these benefits are particularly important if you are living with diabetes. Exercise lowers blood glucose levels and improves insulin sensitivity. Because of this, adults with diabetes should engage in 150 min or more of moderate-to-vigorous intensity activity weekly. Additionally, strength training two days per week is recommended.
While there are immediate benefits to exercise, most are the result of longer-term adherence and consistency. However, it can be exceedingly challenging to maintain an exercise routine. It takes people many attempts before exercise feels like it is a routine. To help you build a routine, I want to give you three unconventional tips to make sure that starting an exercise routine turns into long term consistency.
1. Put It In Your Calendar. One simple tip to make sure you act on your intentions is to plan it! Research consistently shows that planning helps people translate their intentions into behavior. In my book Health Habits for Diabetes, I discuss three different types of planning. They include action planning, coping planning, and habit stacking.
Action planning simple describes when and where you will exercise. Coping planning describes what you will do if barriers come up. For example, if you get busy at work, you might decide to move your planned exercise to a different time. Habit stacking involves adding a new habit on top of an already existing one. For example, if you’re like me you play Wordle every morning with a cup of coffee. My habit stack might be “as soon as I correctly guess the word, I will take my dog out for a 15-minute walk”. These three plans will drastically increase the odds that you will exercise.
2. Do The Minimum… Always. Most of the people I work with want to create an exercise routine. But they are stuck thinking that if they don’t give maximum effort each time, it’s not worth it! This leads them to do a lot of exercise but for a short period of time. One of my favorite things to tell people is this: “first consistency, then intensity.”
I explain to them to never miss a planned exercise session. This can be accomplished by finding your minimum dose of exercise that you will do no matter what. Motivation waxes and wanes daily. So, whenever motivation is low, lower the exercise demand you place on yourself. If you planned on jogging for 30 minutes but don’t feel motivated, don’t skip! Go for a short period of time (maybe 5 minutes). While you may not burn as many calories or obtain greater health benefits in that instant you are still building a routine. Even if you exercise for a brief period, you are still making a routine. But if you miss a session, you lose momentum and risk breaking the routine. Have a minimum dose of exercise in mind so you always stick with your plan.
3. Temptation Bundle. Thus far we have covered planning and how to change the task if you feel less motivated. But how can we feel more motivated? Temptation bundling is a technique where you pair something you want to do with something you should do. Let’s say you really wanted to listen to the latest episode of your favorite podcast. You can only do that if you are in the gym or going for a walk. We can make something that might be a little less desirable (exercise) more desirable by pairing it with something we want.
These are just three techniques that I believe can be quite helpful. In my new book Health Habits for Diabetes, I take a more tailored approach where you can learn what techniques to use depending on your social, motivational, and environmental contexts.
About the Author
Justin Kompf, PhD, has worked in the fitness industry since 2009 as a college strength and conditioning coach and personal trainer. He has an MS in Exercise Science and has a PhD in Exercise and Health Sciences with a focus on Health Behavior Change from the University of Massachusetts at Boston. Justin has taught at the State University of New York at Cortland and also at the University of Massachusetts at Boston. He has published work in the Strength and Conditioning Journal, Sports Medicine, the Journal of Physical Activity and Health, and the American Journal of Lifestyle Medicine. He has contributed his expertise in health behavior change to personal training certifications and nutrition certifications with the National Academy of Sports Medicine.
It is always about sharing and gifting at holidays. This upcoming holidays, I want to introduce three books from the Jackie Corley. Gifting people who you love the good books, sharing the beautiful ideas and inspirations with them.
is an inspirational compilation of over 200 quotes around conservation and sustainability. Highlighting the wonders of our planet and ways on how best we can save it, this quote collection will help show all of us how to cherish the environment and key ways to protect our fragile planet.
Highlighting the wonders of our planet and ways on how best we can save it, Earth, My Dearest includes quotes ranging from poet Henry David Thoreau to activist Greta Thunberg. This quote collection will help show all of us how to cherish the environment and key ways to protect our fragile planet moving ahead to an uncertain future.celebrates the unique and special bond between grandchildren and grandparents that only they can understand. Full of delightful quotes from artists, writers, celebrities, scholars and more, this inspirational compilation of over 200 witty and thought-provoking quotes makes the perfect gift.An inspirational compilation of over 200 fun, witty, and thought-provoking quotes for and about grandparents. There’s a unique and special bond between grandchildren and grandparents that only they can understand. Their love is a different sort of parental love and no less powerful. This wonderful relationship is celebrated in A Grandparent’s Love, full of delightful quotes from artists, writers, celebrities, scholars and more. This perfectly packaged gift book also speaks to the benefit of past experience and the patience that arrives with age and wisdom.is a collection of over 200 fun, inspirational, and meaningful quotes perfect for every horse lover. Rich with meaningful quotes and humorous one-liners, it brings one into a deeper connection with these majestic creatures, highlighting on all the joy and surprises that come from loving these animals.Rich with meaningful quotes and humorous one-liners, The Horse Lover’s Quotation Book brings readers into a deeper connection with these majestic creatures, highlighting on all the joy and surprises that come from loving these animals. Simply, this book is made for the horse lover in everyone. Full of wonderful quotes about horses, riding horses, owning horses, loving horses, and everything in between, The Horse Lover’s Quotation Book is the perfect gift for every horse lover out there.
About the Author
Jackie Corley is a writer and editor based in the Hudson Valley. A graduate of the Bennington Writing Seminars, Jackie’s writing has appeared in Fourteen Hills, Redivider and 3AM Magazine, among others, and in various print anthologies.
Make going to bed fun for everyone with charming, surprising, and interactive book
Sleep, Cat, Sleep!
by Antje Damm (3/16/21: ISBN: 978-3791374482; Board Book $9.95; Ages 2-5; 24 pages).
It can be hard to fall asleep because who wants to stop playing, talking, and just having fun. Sometimes, it’s just as difficult to stay asleep. There can be noises, lights, and many other distractions. Cat has this very problem in Sleep, Cat, Sleep! He’s calmly resting until you open the book and wake him up.
Every time he thinks it’s safe to fall back asleep, you flip the page and bother him again! All he wants is for you to close the book so he can start dreaming away. Author and illustrator Antje Damm has created an uproariously funny book to help young children fall asleep. They will be delighted with all the different ways Cat can come up with to get kids to let him sleep. A new surprise awaits with every turn of the page, but we don’t want to give away who falls asleep at the end of this book!
Maybe now is not a good timing to go out for golfing, but I believe now it’s a good time to recharge yourself, getting more knowledge about the thing you are passionate about. Reading a good book is one of the most popular things during the quarantine time.
Golfers attention, here is a must-have book for you.
“You learn very little about golf from life, but you learn a lot about life from golf.”
The Golfer’s Book of Wit & Wisdom is an essential collection of golf jokes, one-liners, and witty quotations perfect for every fan of golf.
The great Arnold Palmer famously remarked that golf is, “Without a doubt, the greatest game mankind has ever invented.” He goes on to say that golf is “deceptively simple and endlessly complicated” and “at the same time rewarding and maddening.”
The Golfer’s Book of Wit & Wisdom seeks to encompass everything there is to love about golf. Collecting over 350 sayings containing the wisdom and wit from the world within and outside of golf, this book promises to be a cherished and fun collectible for every fan.
A hilarious collection of golf jokes, one-liners, and witty quotations perfect for every fan of golf.
About the author, GERD DE LEY:
Gerd de Ley is a former English teacher and has been a professional writer and actor since 1975. From an early age, Gerd has been an avid collector of quotations and proverbs from all over the world.
Ryan is on Keto now; we absolutely started to change our diet a lot, which is so trendy and also healthier. Some books about Keto are very helpful because it is a new diet for him, and I have never done that before. As a blogger, I know about Bobby Parrish for a long time – I watch his videos at YouTube a lot to learn about the healthy snacks, produced foods and even that oil is good and which is bad. I love watching his videos and I also want to check out his book.
Keto Meal Prep by FlavCity
125+ Low Carb Recipes That Actually Taste Good
Keto and meal prep are both trending very strong now, and FlavCity is positioned as a food authority in this space. Good content always wins out, and the authors’ keto meal prep content is top class and presented in a personal way that ensures the casual consumer will choose the book over others.FlavCity is about Bobby and Dessi, two passionate home cooks who just want to hook you up with tasty, healthy recipes. Keto Meal Prep by FlavCity will have a total of 75 recipes, but one can argue that since many of the meal prep recipes contain 1-2 recipes each, it’s really so many more. Keto Meal Prep by FlavCity will be organized by breakfast, lunch, and dinner but also by the various proteins featured. Each recipe will have headnotes and 1-2 photos. The book will also have a dietary restriction chart that will easily identify each recipe as GF, DF, Paleo, etc.About Bobby Parrish:
Bobby Parrish is a passionate home cook who went to the best culinary school around: his mom’s kitchen. He wanted to be on the Food Network badly, and, when they rejected his application for the next Food Network star, he decided to start a YouTube channel. Four years and hundreds of thousands of fans later, it seems the Food Network made a mistake! Bobby and his wife Dessi started filming online cooking videos for the sole purpose of proving that healthy food can taste good and that home cooks can be rock stars in the kitchen. Little did they know that only a few years later, Bobby would quit his job in finance, Dessi would quit her job in corporate America, and they would turn their two-bedroom Chicago condo into a production studio involving all things food.
Here are some Keto meals we cooked at home, they are very yummy. But as a dessert lover, I can’t live without sweets. The good thing is this cookbook also introduces a lot of Keto Desserts recipes!
Apple Coffee Cake (Paleo, GF, DF)
Gooey Coffee Cake Recipe w/ Caramel Sauce – Gluten Free & Paleo Cake Recipe
This apple coffee cake is luscious and rich, spiced with cinnamon and cloves and topped with toasted walnuts and a vegan coconut caramel sauce! It’s paleo, gluten free, dairy free and refined sugar free.
FOR THE CAKE:
- 3 eggs
- 2 egg whites
- 1 cup coconut sugar
- 1 teaspoon vanilla paste or extract
- 3/4 cup virgin coconut oil melted
- 2 cups blanched almond flour
- ½ cup arrowroot starch or tapioca starch
- 2 teaspoons ground cinnamon
- ½ teaspoon ground cloves
- ½ teaspoon grated nutmeg
- 1 teaspoon baking soda + 2 teaspoons cream of tartar or 2 teaspoons of baking powder
- pinch salt
- 1 cup peeled and grated applesabout 2 medium sized apples (Honey Crisp, Gala or Fuji)
- 3/4 cup toasted walnuts chopped
FOR THE CARAMEL SAUCE
- 1 can (13.5 oz) full fat coconut milk
- ½ cup coconut sugar
- 2 pinches salt
- 1 teaspoon vanilla
Preheat oven to 375F.
Using a hand mixer beat the eggs and egg whites on high along with the coconut sugar and vanilla until fluffy and the sugar is completely dissolved.
Add the melted coconut oil and beat just to incorporate.
In a separate bowl mix in the almond flour and arrowroot starch along with the ground cinnamon, ground cloves, grated nutmeg, baking soda and cream of tartar (or baking powder), and salt. If you want to keep it strictly paleo use baking soda and cream of tartar, because baking powder typically has cornstarch in it.
Pour the egg mixture on top of the flour mixture and beat on medium for 30 seconds to incorporate.
Peel and grate the apples and squeeze out all of the excess moisture. Measure one cup of the grated and squeezed apples and add it to the batter.
Mix well and pour into a 9-inch round springform baking pan lined on the bottom with parchment paper. An 8×10 inch baking pan also works for this purpose.
Top off with the toasted and chopped walnuts.
Bake in 375F oven for 38-40 minutes or until inserted toothpick comes out clean. The edges of the cake should be deep brown in color.
For the caramel sauce, place the coconut milk, coconut sugar and a couple of pinches of salt in a small pot and bring to boil.
Turn the heat down to low and simmer on low for about 40-50 minutes while stirring occasionally with a wooden spoon. The sauce will reduce and turn deep caramel color. It’s done when it coats the back of the spoon. Keep in mind that it will thicken a little more once it cools down.
Remove from the heat, stir in the vanilla paste or extract and set aside to cool. Makes about 8oz of caramel sauce. Once both cake and sauce have cooled down, drizzle the caramel sauce all over the cake and serve!
My Keto Journal
A Daily Food and Exercise Tracker
to Help You Master Your Low-Carb, High-Fat, Ketogenic Diet
(includes a 90-Day Meal and Activity Calendar)
My Keto Journal is a great companion journal and activity tracker for keto diet books like Keto Living Day by Day. Pick your favorite keto recipes and get going!
Track Diet and Exercise in One Place: Put all of your fitness information in a journal that is just the right size—big enough for all of the day’s details but small enough to take with you to the gym or the grocery store. Like helpful all-in-one fitness trackers such as Hello New Me, My Keto Journal is a combination meal planner, food tracker, and workout journal—and this one can easily fit in your gym bag.
A Dedicated Keto Diet Journal: My Keto Journal is the only tracker fully dedicated to the approachable and proven weight loss power of the ketogenic diet. Simple, informative, clear and easy to use, this all-in-one journal will help get you started on your new life.
Using My Keto Journal, you’ll be able to keep up with what you’ve eaten, when you ate it and how it improved your body. Once you get started, you’ll be able to:
- Master the science of the keto diet
- Record your meals—breakfast, lunch, dinner and snacks
- Progress your overall health
- Love your new active lifestyle
I believe with these two books, Ryan will get his Keto life keeping up and at the same time enjoy this great new diet!
If you’ve always wanted to learn how to hand letter, now is the time! Lettering for Absolute Beginners Workbook is an interactive workbook designed to teach you, in careful progression, how to create gorgeous lettering with any pen on any surface—no brush pen or calligraphy nib necessary!
Inside, you’ll find everything you need to know to begin a hobby of hand lettering. You’ll learn how to draw letters, words, inspirational phrases, and bible verses in multiple alphabet styles by practicing outlining letters and thickening downstrokes. A bonus section with full-page traceable phrases and backgrounds allow you to make your own art, pull it out, and frame it!
Simple, approachable, and fun, this method is versatile for any surface so you can create stunning faux calligraphy on paper, chalkboards, wood, glass, and more. You don’t need any special skills or lettering experience to get started.
The must-have guide to faux calligraphy for beginners!
- An interactive workbook to the art of hand lettering for beginners
- Use normal everyday pens to learn to letter, no brush pen or calligraphy nub necessary
- Versatile method to faux calligraphy works for paper, chalkboards, wood, glass, and other large formats
- Practice 5 alphabet styles to draw letters, words, inspirational phrases, and bible verses
- 5 step-by-step projects to help you practice your lettering on home décor, chalk boards, and gifts
- Everything you need to know to begin a hobby of hand lettering
- 5 alphabet styles
- 5 step-by-step projects
- Guidance on lettering common words and sayings
- Countless practice pages throughout
- And more!
Author Danielle Stringer is the owner and artist behind Imperfect Dust and shares her secret to hand lettering—that it doesn’t have to be daunting! Starting with the basics and the hope of encouraging beginners to pick up a pen and go for it, Stringer will teach you how to achieve the calligraphy look with simple key lines. Learn five different alphabets in both upper and lower case to trace and try. From there, practice lettering common words and continue on to sweet sayings.
Lettering for Absolute Beginners Workbook is the ultimate resource for any aspiring hand letterer. Ready-to-frame art pages and a project section containing step-by-step instructions for five beautifully lettered items—including gift bags, wood signs, and ceramic plates—all await to welcome you to the world of lettering!
About the Author
Danielle Stringer is the artist behind Imperfect Dust. She began creating signs with scripture and inspiring words in an effort to give God the glory for the blessings He has given to her. The words she letters are meant to encourage other believers to remain focused on the eternal things in life. “Imperfect Dust” is derived from Psalm 103:15, “For He knows our frame, He remembers that we are dust.” This scripture speaks of God knowing how imperfect we are, yet He loves us and show us mercy in spite of our imperfections.
Imperfect Dust has since grown into a family business. She creates alongside her father, Danny, who handles all things woodworking. He builds the wood signs and frames while she handles the lettering.