Glycemic Index & Picking the Right Carbs

GLYCEMIC INDEX & PICKING THE RIGHT CARBS

Don’t be afraid to eat carbs!! Carbs/Carbohydrates (more specifically, the glucose found in carbohydrates) are your brain’s primary source of fuel and your body’s energy supply during high intensity exercise. If you are trying to lower your body’s fat composition, focus on eating carbohydrates that have a low glycemic index, rather than severely cutting or completely eliminating carbohydrates from your diet.

What is glycemic index?

Glycemic index measures a carbohydrate food’s ability to raise blood glucose levels. When we consume carbohydrates, they get digested and influence our blood sugar levels. Some carbohydrates raise blood glucose levels a lot, while other carbohydrates affect blood glucose minimally.

How may the glycemic index help you lose fat?

By keeping blood glucose levels low, you can better manage your insulin response to food. Insulin is a powerful hormone that can deposit fat. Therefore if you are trying to lower your body’s fat composition, you want to keep it under control!

How can you lower the glycemic index of a food?

You can’t actually lower the glycemic index of a food, but there are other foods that can be paired with high glycemic index foods that will slow the release of glucose into the blood and help keep insulin levels under control. By pairing fat and/or fiber with a high glycemic index food, the glycemic index may be lowered. The addition of fat and/or fiber slows the speed at which food leaves your stomach. This therefore slows the release of glucose into the blood stream, keeping insulin levels under control.

What are some foods that have a low glycemic index?

– 100% stone ground whole wheat bread

– oatmeal, oat bran, barley

– sweet potato, yam

– corn, carrots, peas

– legumes, lentils

– most fruit (except bananas, pineapple, & melons just to name a few)

Bottom line…

Don’t completely eliminate carbohydrates from you diet! They are an important component to a healthy diet, proper brain function, and your performance during exercise.

National Exercise Trainers Association – Personal Training Certification

neta flyer pic

Hosted at Montana State University

April 11th & 12th, 2015

(click on image above for more details)

Spring Ahead Registration Closes Monday 2/9! Sign up now!

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Personal Fitness Services Presents another Special Program: Spring Ahead

Motivate With A Purpose

Feeling lost about what to do with your time at the gym? This 4 week program is designed to help you get motivated by performing weight training movements. We will motivate you and help you get closer towards achieving your goals!

February 9th – March 5

4 weeks

8- 30 minute small group training sessions

Tuesdays and Thursdays 12:00 pm- 12:30 pm Lunch Break workout

$25

Buddy Up!

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Small Group Personal Training Sessions

-Schedule sessions during times that work for you

-Motivation and accountability

-Choice of certified personal trainer

-Individualized fitness plans that match your goals

-Add a fresh look to your workout routine

$15 per person/per 50 minute session

Welcome back students!

The MSU fitness center is hoping today with students on their first day back at school! Great environment…come over and join the fun and get some exercise in!

Step Into The New Year!

Prancercise

Small Steps to New Healthy Habits

This program includes group training and individual training sessions with our certified Personal Trainer

Special New Year price of $55 ($100 value!)

January 19 – February 13

4 weeks: 4 weekly group workouts and two 30 minute 1-1 training sessions

Group Date Options: (sign up for one)

Tuesdays 7:00am-7:30am

Or

Thursdays 5:30pm-6:00pm

Sign-up at Rec. Sports & Fitness main office, Rm. 120. 994-5000

Winter Activities and Exercise around Bozeman

Winter is finally here! Get on the boots, throw on the jacket and extra layers and get outside. There are numerous possibilities around the Bozeman area to stay active.  Make it a goal to try something new or go somewhere new this winter:

xcountry ski

  1. Cross-country ski
    1. Sourdough/Bozeman creek
    2. Lindley park
    3. Or venture to Mt. Haggin near Anaconda and check out the little soup shack where you can rent gear and have hot soup and homemade pies!
  2. Ice Skate
    1. Beall, Bogert, or Southside City Park
    2. Rent skates from ASMSU Outdoor Rec. Center or Chalet sports
  3. Go for a Hike
    1. Bear Trap Canyon hike stays pretty dry year-round if you are looking for a less snowy hike. And you can go to Norris Hot Springs after you are done!
    2. Pop on some snow shoes and go deeper into the snow! Check out trails down the Gallatin Canyon or up in Hyalite
  4. Train for a Local “Fun Run” or Walk
    1. New Year’s Eve 2-mile Prediction, Missoula – Dec. 31st, 2014
    2. Rattlesnake Resolution Run 5K, Missoula – January 1st
    3. 34th Froze Nose Fun Run, Bozeman – February 7th 5.4, 3, 1.1 mile options                                                             With all the possibilities in Bozeman and the surrounding areas winter doesn’t have to slow you down.