Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Want To Kick Your Cravings? Try THIS 1 Food October 25, 2014

Filed under: Health,Nutrition — jax allen @ 4:29 pm
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Want To Kick Your Cravings? Try THIS 1 Food

By Kevin DiDonato MS, CSCS, CES

People living with Diabetes have a lot to worry about.

Diabetes can lead to blindness, neuropathy, loss of toes, fingers, or limbs, and even a higher risk for having a heart attack.

So, you start to watch your carb intake, exercise, and take the right steps to controlling your diabetes.

But, you should know that new research may confirm that you could be missing the ONE key nutrient to maintaining lower blood sugar levels.

EPA and Blood Sugar Control

When you have diabetes, it’s extremely important that you control your blood sugar.

However, for some people, the issue may not lie in their insulin levels, but may rely more on their body’s ability to use the insulin to control – or lower – out of control blood sugar.

Now, for a lot of diabetics – especially those with Type 2 – your body may not be using the insulin that is being produced by your body.

Either you are not making enough to amount to lower sugar levels, or your body is resistant to insulin.

Insulin resistance – the inability for your cells to utilize insulin – may be caused by high inflammation levels caused by a poor diet rich in processed foods and refined sugars.

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Changing your diet to reduce processed foods and focus on more whole food sources, may lead to better blood sugar control and reduce risk for other chronic disease associated with diabetes, namely heart disease.

Now, changing your diet is important, but making sure you are including EPA – one of the omega-3 fatty acids – may be even MORE important for maintaining lower blood sugar.

In fact, a new study shows that EPA may provide tremendous benefits to diabetics all over the world.

In the study, the authors found that supplementing the diet of diabetics with TWO grams of purified EPA a day over the course of three months, showed some pretty amazing results.

Those in the EPA group, showed significant decreases in fasting glucose levels, HbA1c levels, and homeostasis model assessment of insulin resistance (HOMA-IR), when compared to the placebo group (corn oil pills).

EPA also resulted in a significant decrease in plasma insulin levels when compared to the placebo group.

The authors concluded: “The results of our study indicate that EPA supplementation could improve insulin sensitivity. It was able to decrease serum insulin, FPG, HbA1c and HOMA-IR. EPA could have beneficial effects on glycaemic indices in patients with T2DM.”

The Blood Sugar Solution?

As a diabetic, you understand how diet and exercise may lower your blood sugar levels and reduce your risk for chronic diseases.

But, you also know that diet and exercise may not be enough to control blood sugar, due to the way your body handles insulin.

Now, a new study shows that including the omega-3 fatty acid, EPA, may reduce not only blood sugar, but excess insulin that may be floating around in your blood.

Well, it won’t “cure” your diabetes, but EPA could go a long way to reducing your risk for heart disease, plus enhancing the other interventions you are currently doing to lower your blood sugar and improve your quality of life.

References:

Sarbolouki S, Javanbakht MH, Derakshanian H, Hosseinzadeh P, Zareei M, Hashemi SB, Dorosty AR, Eshraghian MR, Djalati M. Eicosapentaenoic acid improves insulin sensitivity and blood sugar in overweight type 2 diabetes mellitus patients: a double-blind randomized clinical trial. Singapore med J. 2013;54(7):387-390.

Interesting stuff….

Eat Clean. Train Smart. Expect Results.

Jax

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Why You Should Eat More Eggs! EVERYDAY!! July 23, 2014

The simple egg is a neat nutritional powerhouse that has been called ‘nature’s multivitamin’ because they’re packed with antioxidants, vitamins, minerals and healthy fats, and it’s all stored in one very convenient package. Here are five reasons why you should be eating more eggs.

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They help you stay slim
Eggs are very high in protein meaning that they help you stay full for longer. A study in the International Journal of Obesity revealed that overweight adults who ate two eggs for breakfast went on to eat fewer calories throughout the day, compared to those who ate the same amount of calories in bagels. Eating eggs for breakfast will ward off those hunger pangs until it’s time for lunch.

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They’re nutritional sunshine
Vitamin D is vital for all of us and has many benefits including cancer prevention, developing healthy bones and even improving your mood. We tend to rely on the sunshine for vitamin D, but the UK weather means that 50% of us sun-starved island dwellers could be deficient. Eggs are one of the only food sources of vitamin D, making them nutritional sunshine.

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They make you beautiful
Eggs are packed with keratin, a protein that makes up 70% of your hair, and is vital for the growth and repair of every cell in your body. Keratin helps your hair and nails grow strong and healthy, and helps to keep you looking young and beautiful. You don’t just have to eat your eggs to benefit either – putting egg directly onto your hair can help repair and condition it.

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They’re good brain food
As we age, our brains start to shrink which is a phenomenon known as brain atrophy and can be a precursor to Alzheimer’s disease. Eggs are full of vitamin B12 and lecithin, which can fight brain atrophy. The yolk is full of choline, a nutrient that makes acetylcholine, a messenger that communicates between the brains and the nerves, and is also great for your memory.

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They’re incredibly versatile
Selenium, folate, pantothenic acid, vitamins B12, A, E and D, iodine, phosphorous, iron, thiamine, zinc, lutein, zeaxanthin: this list of good stuff in eggs is almost endless, as is the variety of ways to cook them. Whether they’re boiled, poached, fried, scrambled, steamed, baked, in an omelette, in a quiche or you’re brave enough to eat them raw, eggs are perfect at any time of the day. Our favourite tip is to keep a few hard-boiled eggs in the fridge – perfect post-workout or when you need an emergency snack.

Eat Clean. Live Well. Feel Great.

Jax

 

Is Bread The Food of The Devil? July 20, 2013

Foods of the Devil!
1. Bread

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If you are serious about improving your health and losing body fat, not only do you need to think about being more active you need to stop buying bread. Let me explain why? It all also depends on the type of bread you’re buying! But just as killing is still killing, bread is still bread:

Bread Increases blood sugar levels:
Wheat contains amylopectin A, a type of molecule that is easier to convert to blood sugar than just about any other carbohydrate. Your blood sugar level increases and in a matter of 2-hours you’re hungry, AGAIN! Wheat intake puts your body through a series of highs and lows, and becomes stuck in a vicious cycle of endless hunger and cravings.

Difficult to digest:
Breads generally contain gluten. Gluten is very difficult for the human body to digest and it demands a very strong acid in the stomach.

There are other harmful substances in bread:
Most grains also include the “anti nutrient” phytic acid. Phytic acid is a molecule that strongly binds essential minerals like calcium, iron and zinc, preventing them from being absorbed.

Whole wheat raises bad cholesterol:
Whole wheat is better than refined wheat, but still not good:
It’s true that whole grain breads are better for you than breads made with refined grains. They contain more nutrients and fibre but they’re just the lesser of two evils. Whole wheat bread and refined bread is like unfiltered cigarettes and filtered cigarettes. Filtered cigarettes are still deadly.

Bread produces Mucus:
Bread is part of the refined grain family joining other grains like barley, oats and rye all of which produce mucus in the body.

Addictive:
As humans, we always want what we cant have! But Researchers discovered that the gluten found in bread delights the brains opiate receptors bringing forth a sense of euphoria when eaten. So the more you have it, the more you want it!

6 reasons to avoid bread so think –
NO more Toast for Breakfast
NO more Sandwiches for Lunch
NO more Bread rolls with Dinner

Eat Well, Feel Great, Enjoy Life

Jax x
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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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Are You An Emotional Eater? May 30, 2013

Filed under: Health,Nutrition — jax allen @ 6:36 am
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So, How Can I Tell The Difference Between Real Hunger And Emotional Hunger?

Whats the difference between emotional hunger and physical hunger:

1. Emotional hunger comes on suddenly; physical hunger occurs gradually.

2. When you are eating to fill a void that isn’t related to an empty stomach, you crave a specific food, usually something creamy or sweet or salty or crunchy or all of the above. And only that particular food will meet your need. Actual hunger usually doesn’t involve such specific cravings.

3. Emotional hunger feels like it needs to be satisfied instantly with the food you crave; physical hunger can wait.

4. Even when you are full, if you’re eating to satisfy an emotional need, you’re more likely to keep eating. When you’re eating because you’re hungry, you’re more likely to stop when you’re full.

5. Emotional eating can leave behind feelings of guilt; eating when you are physically hungry does not.

Keep a Food Diary for a few days- note your MOOD at each feeding time. You’ll quickly realise WHY you’re eating.

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