Just because the summer season has reached its end, it doesn't mean that it's time to let our exercise programs go. People tend to put on more weight during the colder months for a few reasons: 1) Because they probably won't be donning their bathing suits at the beach for quite some time, and 2) Because our bodies are designed to slow our metabolism down -- a carry-over from our more primitive days when food sources became more scarce during the cold season. For these reasons, and probably about eight thousand others, it's a smart idea to keep stoking the flames of your metabolism right through the upcoming frost. So, to help you do just that, I'm showing you an exercise this week that will help you burn some serious calories while toning up your legs.

Called the Step-Up, this cardiovascular movement will help you speed up your metabolism as you strengthen and tone your quadriceps, glutes, hamstrings, and even your calves. To perform this exercise, start by standing in front of a weight bench or any safe substitute for one (tip: take two milk crates, spread them apart, and place a firm, wooden board over them -- a great, makeshift bench). Next, take your right foot and place it on the surface of the bench. From there, step-up onto the bench, using your right leg to power the rest of your body up. Once you are standing firmly on top of the bench with both feet, step back down with one leg and follow with the other. Then, step up onto the bench with your left leg, following with your right. Repeat this movement for several repetitions, increasing speed and perhaps even adding small weights (dumbells in hand work well, as does holding a medicine ball) as you get stronger and more familiar with the movement.

I found a very good video demonstration for the Step-Up on ShapeFit.com. To view it, click HERE.

Note: The content presented in this post is for informational purposes only. Please consult your doctor or fitness professional before starting a physical fitness program.

Despite claims by zinc supplement manufacturers that the pills can help prevent type 2 diabetes, clinical trials do not support this hypothesis.

Laboratory research suggests that zinc helps promote the production and action of insulin. A four-week study of 56 obese women found that zinc did not have an effect on factors associated with the development of diabetes. This study was an example of one trial that treated 56 people with either zinc or a placebo for four weeks and found no effect. This single trial is too small and too short to tell us anything about the effectiveness of zinc in preventing the development of type 2 diabetes.

Research does support that zinc plays a key role in the regulation of insulin production and glucose utilization. Diabetics have shown a zinc deficiency, which impairs their ability to use glucose. However this fact does not confirm zinc as a supplement to prevent the development of diabetes. I apologize it's a nonevent insofar as news. But look at it this way – it's one trial. Nobody says you have to cross it off your list because 56 obese women didn't see a change in their risk factors for developing diabetes. One study is not gospel.

Yes sports fans -- diabetes did make a cameo at the Super Bowl. Did you see her?

The notorious commercials-- costing several million a pop- livened up the intensity of the game. The K-fed commercial had a reputation a long time ago – and passed it, with flying colors! The commercial of diabetic interest was paid for by King Pharmaceuticals. It featured a man dressed as a heart, being chased by different factors that can wear and tear on your little pumper. Of course, the role of "diabetes" was portrayed wonderfully by a woman. Hell hath no fury, people. And the message?

The ad is promoting an educational site that King Pharmaceuticals has partnered with the American Heart Association to launch. The site is named beatyourrisk.com. The chief commercial officer for King Pharmaceuticals said, "The purpose of the ad is to raise awareness for the Web site to any extent possible and educate people that they are at serious risk. This is not toenail fungus. People can die." So true! And after you finish cleaning up the remains of the potato chips, wings, and beer - check out the site and rejoice in preventative education!

Pomegranate juice was shown to reduce the risk of arthrosclerosis in diabetics who participated in a study conducted over three months. The pomegranate juice also appeared to slow the absorption of unhealthy LDL cholesterol by immune cells.

People with diabetes have increased risk for atherosclerosis, contributing to coronary heart disease, heart attacks, strokes, and other circulation problems. The results of this study suggest that the antioxidants found in pomegranate juice may be beneficial in reducing these heart-related risks associated with diabetes. The sugars in pomegranate juice are attached to unique antioxidants, which actually make these sugars protective against atherosclerosis. Researchers examined the effects of drinking a concentrated pomegranate juice that is the equivalent to about a 6-ounce glass of freshly squeezed pomegranate juice for three months in 10 healthy adults and 10 adults with type 2 diabetes (who were not dependent on insulin therapy). Drinking pomegranate juice did not affect overall cholesterol levels, but researchers found it reduced the uptake of LDL (bad) cholesterol by immune cells, which is a major contributing factor to atherosclerosis.

Albeit a little tart, the reputation of the pomegranate falls heavily on the sweet side. One pomegranate delivers 40% of an adult's daily vitamin C requirement. Food manufacturers' favor using pomegranate extracts instead of the juice because it contains no sugar, calories, or additives. Factor in the folic acid, the free-radical destroying antioxidants, and the overall health benefits of the Chinese apple and ask your arteries if it's worth a 6 ounce glass. I'm guessing the answer is yes.

An article in Diabetes Care says a daily check of foot temperature with an infrared skin thermometer can significantly reduce the recurrence of foot ulcers.

Elevated skin temperature is a sign of inflammation and tissue injury, but the signs may be too subtle to detect. The study of 173 diabetic patients between 18 and 80 years of age were assigned to one of three treatment groups for 15 months. Group one received standard therapy, consisting of a foot evaluation every 8 weeks, therapeutic insoles and footwear, and an education program. Group two received the same treatment, plus instructions to inspect the bottom of their feet with a mirror twice daily. Group three received the same treatment as the second, but also used a digital infrared thermometer daily and were told to notify the study nurse if the temperature at the same site differed by more than 4° Fahrenheit. About 30% of subjects in groups one and two developed a new foot ulcer, compared with only 8.5% in group three. Approximately 90% of groups one and two also had full-thickness ulcers by the time they noticed a problem.

Once patients identified a hot spot, they were told to modify their activity and stay off their feet until the temperature normalized. Researchers believe this is what reduced the ulcer rate. Impressive! A digital infrared thermometer costs approximately $150 and is powered by 9-V battery. A simple addition to regular foot maintenance could save you an arm and a leg, literally.

Sisterhood is a powerful thing, especially within the African-American community. The nation's top health agencies are counting on this special bond as they arm African-American women with tools to prevent or delay the onset of our nation's most pervasive diseases: diabetes, cancer, heart disease and stroke. Because African-American women are in a particularly high risk group, the American Diabetes Association (ADA), American Cancer Society (ACS) and the American Heart Association (AHA) are teaming up with the Advertising Council to kick off a new prevention initiative, "Sisterhood Is Healthy: Everyday Choices For A Healthier Life." This group hopes that these women -- who are often major influencers in their extended families' health and lifestyle habits -- will empower each other to maintain habits that can prevent or delay the onset of these diseases. This is especially important with diabetes prevention, since African-American women are two to four times more likely than Caucasian women to develop Type 2 diabetes.