Diabetes Recipes:
Mustard Crusted Baked Wild Alaskan Salmon
Summerís Over But the Zucchini is Still Around Soup
When you live on the 7th floor of a 12-story building, riding the elevator up is an automatic response. About a month ago, we experienced a power outage that lasted for four days, affecting the structure. It’s an older building, and someone on the 12th floor decided to have radiant flooring installed. It knocked out the building’s juice. So, instead of the usual thoughtless hopping on the elevator, the tenants of the house were struck by the fact that we had to rely on our bodies to carry us to our apartments. Being the type of building we are, most of us made the best of a potentially chaotic situation. We formed a group of floor captains (I was one) to see if any older or sickly people needed help or groceries. We lit battery-operated candles in the stairwells, and on some floors, people played music on portable radios to make the hike more pleasant and give it some rhythm. At the end of the four days, when things returned to normal and the elevators were up and running, many of us realized the benefits we had earned and learned from stair climbing.
Recently, the NYC Health Commissioner declared a campaign to get people to do what we had done (no coincidence, I’m sure). Office buildings are being encouraged to make themselves more attractive to walkers by displaying artwork and posting tips on the benefits of stair walking near elevators. In some cases, companies are holding “healthy steps” competitions to see who loses weight by using stairs instead of riding elevators, and new building construction guidelines are being considered for “green” stairwell options. Features such as glass staircases, open design elements, and other creative projects are also in the mix.
Where Does Diabetes Fit In?
Stair climbing or stair walking benefits:
- weight stabilization and weight loss
- blood pressure
- increases aerobic capacity
- helps cope with stress
- strengthens and tones the thigh and buttocks muscles
- strengthens the hip bones
- helps with balance and stability
- increases cardiovascular health
- helps lower blood sugar
Directly and indirectly, all of these affect diabetes. The body is like a finely tuned machine. It requires all operating parts to be in sync to achieve the high-performance seal of approval. Studies show that an activity such as walking up two flights of stairs every day will result in a loss of over 6 pounds in a year. Walking 6 flights of stairs daily will result in an 18-pound weight loss.
If you feel motivated to give this “sport” a try, start slowly.
- Initially, climb a couple of flights every other day and gradually increase the frequency as your body becomes stronger and more accustomed to this type of exercise.
- Warm up before you climb by jogging in place for 1-2 minutes.
- When stair walking, ensure your back is straight and avoid leaning forward.
- Place your entire foot on the steps, not only the ball of your foot.
- Keep a steady pace.
- Wear comfortable, well-fitted walking shoes and socks.
- Hold onto the railing with one hand if, at first, you feel shaky.
Certain foods contain properties that may aid in your stair climbing success. Wild-caught Alaskan salmon, sardines, walnuts, and ground flaxseed are rich in nutrients that promote healthy joints and offer anti-inflammatory benefits. Evening primrose oil, extracted from the small seeds of a North American wildflower, is said to improve nails and skin and act as an anti-inflammatory agent without the side effects of drugs. A diet rich in fruits and vegetables, ginger, and turmeric can also boost joint health.
Wild salmon, fresh fruits, veggies, nuts? Sounds like it’s time to climb the stairs up to Cyber Kitchen. Won’t you join me?