Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Stay Youthful #5 Combine Foods July 14, 2013

Stay Youthful Combine Foods

How to Lower the Glycemic Index of a Food
Not every carbohydrate we eat is going to have as low of a GI as we want it to. Fortunately, there are some things you can do to lower the GI of your meal, and slow the release of glucose into the blood.

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1. Add Fat – Adding fat to your meal slows down gastric emptying (the speed at which food leaves your stomach) and therefore slows the release of glucose into the bloodstream. This is one of the benefits of combining fats and carbohydrates in the same meal.

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2. Add Fibre – Fibre also slows down gastric emptying. Because of this, it gives you a much slower release of glucose. It also has the added benefit of adding bulk to your meal – helping to control hunger.

3. Combine with a Lower GI Food – The glycemic index is somewhat of a math equation. It adds up all the food you eat and takes an average. Eating a lower GI food with a high GI food will help lower the overall GI effect of your meal.

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3. Eat Protein with Your Meal – Protein isn’t a carbohydrate, but it still has a glycemic response. Protein is broken down via digestion, just like every other food you eat. Therefore, it does have an effect on blood sugar. The good thing is that whole food protein sources have an extremely low GI, and when combined with a carbohydrate source, they will dramatically lower the overall GI of your meal.

4. Use the Glycemic Index to Formulate Your Meals
Now that you know what the glycemic index is and how it influences your fat loss, you can put together a meal plan that will help your weight loss.
Think of it as a way of eating, because eating lots of low-glycemic foods is quite easy to do.

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5. Eat non-processed carbohydrate sources.
Carbohydrates like fruits, vegetables, legumes, tubers, and some grains are typically low on the GI scale. Beans tend to be the lowest because of their high fibre content.
Most fruits and vegetables are fairly low GI, as well as some tubers such as sweet potatoes.

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6. Have a source of protein with each of your meals, some healthy fats here and there, and low GI carbohydrates that are high in fibre will help your body to lose fat.

Follow these rules and you’ll control your blood sugar level, insulin response and so give your system a chance to stay healthy and youthful!
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Stay Youthful #3 Control Blood Sugar July 9, 2013

Stay Youthful #3 Control Your Blood Sugar

The Glycemic Index (GI) is a valuable tool for managing your food choices. By becoming aware of how particular foods act on your body, you can start making more informed decisions on formulating meal plans.

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What is the Glycemic Index

The glycemic index measures a particular carbohydrate food’s ability to raise your blood sugar levels relative to that of glucose. When we eat carbohydrates, they are digested and influence our blood sugar levels. Some carbohydrates raise blood glucose levels a lot (such as glucose), while others don’t affect levels much at all.
Glucose has a GI rating of 100, so every food is either equal to or lower than 100. The higher the number, the higher the blood sugar response.

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How the Glycemic Index Helps You Lose Fat

By keeping your blood glucose levels low, you will better manage our insulin response to food. As insulin is a powerful storage hormone, you want to keep it low and under control. If insulin levels are too high fat cannot be released and burnt up. Eating foods with a low GI enable a steady supply of glucose, keep insulin levels under control, and enable fat loss.

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Low GI vs Hi GI
A 5 week study evaluating the effects of a low GI diet versus a high GI diet showed the low GI diet group had a decrease in fat mass by approximately 2 pounds and an increase in lean body mass without any change in body weight. The participants changed their body composition, kept hunger at bay,felt fuller and so wanted to snack less.

Low GI vs Low Fat
In another study comparing the effects of a low GI diet to a standard reduced-fat diet to treat childhood obesity, the low GI diet group experienced a better body mass index (BMI) improvement and a lower body weight when compared to the reduced-fat group. This study shows that carbohydrate selection and control of blood glucose have a greater influence on weight loss than reducing fat intake. This is most likely due to the increased insulin sensitivity brought on by eating non-processed carbohydrate can improve the way your body reacts to insulin, so you’ll need less to have good reaction.

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Stay Youthful #2 Control Insulin Levels July 7, 2013

Stay Youthful Control Insulin Levels

Insulin works together with Growth hormone – so to increase and get the best effect from your GH you must increase your sensitivity to its balancing partner Insulin. That means keeping it level low and steady.
Insulin will influence what your body does with any excess sugars in your blood – eat sugary foods, processed carbs or processed foods and your blood sugar level will shoot up.
You won’t lose body fat while your blood sugar level is constantly high!
Your body cannot tolerate high blood sugar levels. So, Insulin will go to work to gets things back into a healthy balance again.
Take a type 1 diabetic. This is exactly what their problem is. They eat, but they have problems removing glucose from the blood. Because of this, they have to take a shot of insulin in order to get their blood sugar under control.

Luckily, your body probably has functioning insulin hormone system.

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1. Don’t lower your insulin sensitivity by bombarding your body with high glycemic carbohydrates.
If you stick to whole foods, you shouldn’t have anything to worry about. It’s the processed foods with sugar and flour that are the cause.

With everything that gets thrown at us to make it harder to lose weight, it is even more important that we are doing the right things to optimize what little muscle building/fat loss hormones we have left. Make sure you don’t age your body by overworking this important balancing act.

Tips to keep your blood sugar/glucose level…

2. Eat a good diet

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3. exercise hard

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4. Get enough rest.

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Diet, exercise, and recovery are the cornerstones to any anti-ageing fitness program.

Make sure you have all three right, and your body will start functioning like the young machine that it is.

Next find out how food choices wear you out!

Follow me on Twitter. @jaxallenfitness
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