Posts Tagged ‘health’

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.

A Basic Review of Wellness

There are many aspects of your health/wellness.  Dependent upon which theoretical model you choose to use, categories include:

  • physical
  • emotional
  • spiritual
  • occupational
  • intellectual, and
  • social

These are not in any particular order.  All of these aspects of wellness are occurring whether you know it or not.  Most people gravitate toward 1 or 2.  You may find that your overall wellness ebbs and flows dependent upon what is occurring each day/week.  Numerous studies have been conducting proving the benefits of physical activity, but we also want to make sure we are investing time with the other categories as well.  Most of us work, so the occupational part of our wellness could add a level of stress which we don’t realize.  Sometimes, the occupational part of wellness balances out the physical and emotional parts.  Below are brief descriptions of the components of wellness.

Physically, the research still says that 60 minutes of activity per day is recommended.  This can come in many forms.   Seek out instruction if the activity you choose is new to you or if you need a refresher.

Emotionally, it is better to be optimistic about life, instead of pessimistic.  You should be aware of and accept the way you feel each day.  Stored up emotions can be detrimental to ones health.  Seek out trusted friends or professional help if you need to vent.

Spiritually, it is all right for you to think why you do the things you do.  Questioning the existence of life is okay!

Occupationally, it is better to develop skills through working with others than to remain isolated.

Intellectually, it is better to challenge your mind with creative endeavors than to become self-satisfied and unproductive.

Socially, it is better to contribute to whatever community you are associated with than to only think about yourself.

We’ll be adding more information about wellness as the summer progresses.  Have an excellent day.  We hope to see you soon!

Information taken from the National Wellness Institute 🙂