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Short Walks After Meals Can Help Fend Off Diabetes
After dinner, you probably just want to kick off your shoes, curl up on the couch, and fire up your DVR—but here’s why you shouldn’t: Taking a 15-minute post-meal walk can help regulate your blood sugar level and reduce your risk of type-2 diabetes, according to a new study conducted by researchers at the George Washington University School of Public Health and Health Services (SPHHS).
In the study, 10 healthy seniors spent three 48-hour spans in a lab. During each session, participants ate the same foods and followed one of three exercise routines: They either walked at an easy-to-moderate pace on a treadmill for 15 minutes after each meal, walked 45 minutes in the morning, or walked 45 minutes in the afternoon. In each of the three scenarios, researchers continuously monitored participants’ blood sugar levels. What they found: The short post-meal walks were more effective at regulating blood sugar levels for up to 24 hours.
Why this is so key: Typically, your body can handle the normal blood sugar fluctuations that occur about 30 minutes after you eat: Your pancreas releases insulin, which sends the sugar to your liver, where it’s stored as fuel. But as you get older (or if you’re inactive throughout the day), your body doesn’t react as efficiently, which leads to prolonged high blood sugar levels, says lead study author Loretta DiPietro, PhD, MPH, chair of the department of exercise science at SPHHS. Over time, this can damage the walls of your cardiovascular system, heighten your risk of getting type 2 diabetes and heart disease, affect brain functioning, and even lead to blindness, she says.
Luckily, exercise triggers muscle contractions that work like insulin. Why are post-meal walks more effective than a single 45-minute stroll at another time? They jump-start this process exactly when your body needs it: When sugar enters the blood stream, says DiPietro.
Can’t swing a walk after every meal? Focus on moving more about 30 minutes after you eat your largest meal of the day or after you eat carbohydrate-rich dishes (like pasta or rice) or super-sweet foods (like donuts and sugary drinks). All of these cause your blood sugar to spike faster and hit higher levels, says DiPietro. Bonus: She says that walking can also help you sidestep that post-meal energy zap—so you’ll actually be able to stay awake when you do sit down to catch up on those DVR’d shows.
photo: iStockphoto/Thinkstock
More from WH:
What Your Blood Test Results Mean
Why Fit People Get Diabetes
The Right Way to Walk
Re-usable containers for on-the-go meals
With various-sized containers to control portions, these bento-style boxes are good for your planet, wallet, and diet ($ 28, laptoplunches.org).
Each section has its own lid, and all five fit in a portable case. Suzanne Farrell, R.D., of Cherry Creek Nutrition in Denver, suggests these pack-’em options:
1 oz hummus or yogurt, for dipping
3/4 cup mozzarella salad
2 hard-boiled eggs, sliced
1/2 cup quinoa salad
1 cup sliced veggies or fruit
10 Marinated Meals
‘;s_time.prop4 = ‘healthylifestyles|’;s_time.prop5 = ‘{}’;s_time.prop7 = ‘slideshow’;s_time.prop8 = ‘healthcom’;s_time.prop11 = ‘cooking’;s_time.prop15 = ‘gallery’;s_time.prop16 = ‘eating’;s_time.prop28 = ‘health|eating|cooking||page 1’;s_time.prop17 = location.href;if (typeof(catsCSV) == “string”) s_time.prop13 = catsCSV;if (typeof(omnitureHookFunction) == “function”) eval(“omnitureHookFunction();”);var s_code=s_time.t();if(s_code)document.write(s_code)// ]]> Vignette StoryServer 6.0 Mon Aug 20 11:41:40 2012 S
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1 of 11
The magic of marinades
It’s time to fire up your grill, which means it’s time to stir up a delicious marinade for your meat, fish, and even fruit. Use these 10 recipes to make marinades full of savory, low-cal flavor.
Crispy Shrimp With Asparagus
This simple marinade combines lemon and lime juice with a bit of olive oil and garlic for a classic citrus flavor. The zesty flavor of the shrimp is then topped off by a sweet honey dressing.
Ingredients: Couscous, sea salt, pepper, lemons, large raw shrimp, limes, olive oil, garlic, asparagus, honey, chives
Calories: 282
Try this recipe: Crispy Shrimp With Asparagus
Next: Adobo-Marinated Grass-fed Flank Steak With Spinach Salad
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11 Delicious Mini Meals
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1 of 12Bigger isn’t always better
Sometimes we snack too much during the day or we don’t feel like cooking a huge dinner. These downsized recipes are your answer. The tasty nibbles have all the flavor of full-sized meals and desserts but half the calories.
Mini Quiches
Get the classic egg-and-cheese taste without slaving over the oven. This dish cooks in just 5 minutes, and for an added boost of veggies and a low-cal kick, serve with some salsa on the side.
Ingredients: Hard-cooked eggs, puff-pastry shells, fresh sage, fontina cheese, crumbled bacon
Calories: 320
Try this recipe: Mini Quiches
Next: Mini Shrimp Pot Pie
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350-Calorie Meals!
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1 of 7Yummy, guilt-free meals
By Lori Powell
Who says you have to sacrifice flavor to stay fit? Try these five mouthwatering meals that are low-cal, low-fat, and packed with nutrients. We guarantee they’re also filling and easy to make.
Next: Grilled Bison Kebabs over Minted Peas
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7 Low-Fat Pork Meals
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1 of 8The other white meat
Pork is lean, rich in protein, and packed with more savory flavor than your typical chicken breast. Enjoy these seven healthy and delicious dinners that will have you saying, “Pork, please.”
Horseradish-Crusted Pork Tenderloin
Japanese breadcrumbs, scallions, and horseradish give a kick to this simple pork-and-veggie dish.
Ingredients: Brussels sprouts, cumin seeds, olive oil, sweet potatoes, pork tenderloins, reduced-fat mayo, panko (Japanese breadcrumbs), scallions, horseradish, lime juice
Calories: 309
Try this recipe: Horseradish-Crusted Pork Tenderloin
Next: Pork and Black-Bean Tacos
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No-Cook Meals You’ll Love
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Credit: Con Poulos
1 of 6Fast and fresh summer fare
Recipes by Lori Powell
Too hot to turn on the stove? No need tojust make our yummy throw-together dinners!
Lobster Panzanella
Pick up cooked lobster from the seafood counter for the world’s easiest weekday treat.
Ingredients: Lemon juice, extra-virgin olive oil, sea salt, ground black pepper, cooked lobster meat, cherry tomatoes, shallots, fresh chives, fresh basil, whole-wheat bread
Calories: 167
Try this recipe: Lobster Panzanella
Next: Tuscan Kale with Almonds, Plums, and Goat Cheese
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See more Newsletters Most Popular126 Quick and Tasty Zucchini Recipes212 Secrets to Better Orgasms3Best Superfoods for Weight Loss4Quiz: Do You Have Adult ADHD?525 Diet-Busting Foods You Should Never Eat6The Best Fat-Burning Breakfasts > Take Health magazine with you, try 2 FREE PREVIEW issues Add your commentThe rules: Keep it clean, and stay on the subject or we might delete your comment. If you see inappropriate language, e-mail us. An asterisk * indicates a required field.
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Summer Foraging: Tips for Picking Your Meals
Sunny skies and hot temperatures (which is an excuse to eat frozen treats at practically every meal) are just a …
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