Health And Exercise Prescriptions ®

"Fighting Disease And Aging With The Best Medicine"

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Part 1 of 2 Learn to help control your blood sugar through exercise and diet

Hello readers, I hope the new year has been good for you so far!! Spring is here and it is time to get more active.

Learning about blood sugar and how it affects your body is very important.

Lets learn the basics first. Your blood sugar is regulated through out the day to keep you in homeostasis or balance. If your blood sugar is to low(hypoglycemia) or to high (hyperglycemia) your body can not function properly.

Blood sugar levels outside the normal range may be an indicator of a medical condition. A persistently high level is referred to as hyperglycemia; low levels are referred to as hypoglycemiaDiabetes mellitus is characterized by persistent hyperglycemia from any of several causes, and is the most prominent disease related to failure of blood sugar regulation.

Normal blood sugar levels are;Testing

:Before meals, 70-130 mg/dL

:After meals or snack, 1-2 hours after a meal  Less than 180 mg/dL

Knowing your numbers is important. If you do not know yours schedule an appointment with your doctor ASAP.

Well now you have the basic understanding of blood sugar and what the normal ranges are lets talk about prevention strategies to keep your blood sugar in check.

If you do have a diagnosis and have a blood sugar problem you should be very careful when you start your exercise program. You should check your blood sugar, before, during and after your workout to make sure your blood sugar does not drop to fast and is where it needs to be.

Eating the appropriate meal 1-2 hours before you exercise will help maintain your blood sugar. Also having a protein shake while you are working out can help too.

What does a low glycemic /complex carbohydrates and balance  meal look like?

If you have diabetes you should follow a special diet. Here’s a sample diabetic meal plan that is about 1,600 calories and 220 grams of carbohydrates. Remember to drink two 8-ounce glasses of water with each meal.Also using 1-2 tsp of cinnamon a day can help control your blood sugar; Always get clearance from your doctor.


(360 calories, 52.5 grams carbohydrate)

1 slice toasted whole wheat bread with 1 teaspoon margarine
1/4 cup egg substitute or cottage cheese
1/2 cup oatmeal
1/2 cup skim milk
1/2 small banana


(535 calories, 75 grams carbohydrate)

1 cup vegetable soup with 4-6 crackers
1 turkey sandwich (2 slices whole wheat bread, 1 ounce turkey and 1 ounce low-fat cheese, 1 teaspoon mayonnaise)
1 small apple


(635 calories, 65 grams carbohydrate)

4 ounces broiled chicken breast with basil and oregano sprinkled on top
2/3 cup cooked brown rice
1/2 cup cooked carrots
1 small whole grain dinner roll with 1 teaspoon margarine
Tossed salad with 2 tablespoons low-fat salad dressing
4 unsweetened canned apricot halves or 1 small slice of angel food cake


(Each has 60 calories or 15 grams carbohydrate. Pick two per day.)

16 fat-free tortilla chips with salsa
1/2 cup artificially sweetened chocolate pudding
1 ounce string cheese plus one small piece of fruit
3 cups light popcorn

Remember that you can make any sort of substitutes you would like with using food exchanges, so switching foods with similar profiles.

Next component is strength training and Cardiovascular prescription to help keep your blood sugar in check. That is part two of this series. Stay tuned.

Well I hope this information helps you get started on your way to safely gain health and fitness in a sustainable way. If you have specific questions or need help putting together a plan contact me.

Thank you for your time and energy…Be well

Jaime Hernandez

Health and Exercise Prescriptions®