Practical Guidelines for Using the Glycemic Index

Practical Guidelines for Using the Glycemic Index
The Glycemic Index is a nutrition concept that can help you
sort out the pros and cons of carbohydrates. It is a
comparative guide to the rise in insulin levels that occurs
after eating carbohydrates.

Low to moderate glycemic index carbs produce a small but
steady rise in insulin levels (healthy) as opposed to high
glycemic index carbs that produce a large and rapid rise in
insulin levels (unhealthy).

Low to moderate glycemic index carbohydrates provide slow
release of energy that supplies continuous fuel for the
body and brain and for the working muscles. Their slow rate
of digestion and absorption puts less stress on the insulin
producing cells in the pancreas.

Misconceptions about the Glycemic Index abound and people
often have a hard time putting the principles into daily
dietary practice.

A glycemic rating over 70 is high. Medium runs from 70- 56.
Under 55 is considered low.

Many factors affect the glycemic index of a carbohydrate.
In general, carbohydrates that are more processed and
ground more finely with the bran separated out will have a
higher glycemic index.

Guidelines for choosing lower glycemic index breads,
cereals, crackers, chips and other carbohydrate packaged
products:

Limit your intake of finely ground, soft, puffed and flaky
products. Finely ground flour products - both 100% whole
wheat and white flour such as soft whole wheat or white
flour bread, crackers, breakfast cereals will have a high
glycemic index. If you can mush it together in your hand
and form a ball out of it- the glycemic index is high.

Anything "puffed" such as puffed wheat, rice or corn
cereals - even whole wheat ones - will usually have a high
glycemic index. If something has been processed into small
fine particles that can be crushed into crunchy crackers
and cereals - the glycemic index is probably going to be
high -even those made out of good whole grains. Most
crackers, packaged cold cereals and chips have a glycemic
index in the 70s, 80s and 90s.

Instead, choose dense, grainy, chewy products. Foods with
intact fiber will be more "dense" and chewy and less flaky
and light. If the fiber is intact the product will have a
lower glycemic index. Grainy, dense breads are more likely
to have a lower glycemic index. Choose coarse breads with
at least 50% intact kernels.

Sourdough breads, because of the acids produced by the
fermentation of their yeast starter culture, have much
slower rates of digestion and absorption.

You can also eat whole grains in their natural state. Whole
intact grains that have been softened by soaking and
cooking will have a low GI value. For example, cooked
barley has a GI value of only 25. Cooked whole wheat has a
GI value of 41. But choose old fashion whole grains and not
the "instant" varieties - any thing that has been
"instantized" is probably going to have a higher glycemic
index.

Fruits and Vegetables:

Choose barely ripe fruits and vegetables for a lower
glycemic index. Overly ripe fruits and vegetables have
higher sugar content and a higher glycemic effect than just
ripe foods.

Tropical fruits, such as mango, papaya, pineapple, and
cantaloupe tend to have higher values than temperate fruits
such as apples and oranges. But all fruits are OK. Even the
higher glycemic index fruits like pineapple will usually
have a GI rating in the 60s. Just don't eat only watermelon
(GI 72).

Almost all vegetables are low to moderate glycemic index
and are great to eat. The poor carrot has been greatly
maligned as having "too much sugar" but actually has an
average glycemic index of only 47.

Potatoes:

Most potato varieties have a high glycemic index due to the
presence of high amounts of amyl pectin that is quickly
digested.

Tiny new white and red bliss potatoes have a lower GI value
than normal varieties. Russet baked potatoes have the
highest glycemic index (an average of 85) and mashed
potatoes an average of 92.

The glycemic impact of potatoes can be lessened by eating
smaller portions and varying your diet with alternatives
such as sweet potato (GI- average 61 - the starch in sweet
potatoes is amylose - more slowly digested and absorbed) or
yams (GI average 37).

Rice vs. Pasta:

Pasta gets a bad rap. Pasta gets blamed for all sorts of
maladies because it routinely gets categorized as a bad
carbohydrate. "They" say to cut out the pasta and eat rice.

Well, it just so happens that pasta has a low to moderate
glycemic index (30-55) that results in a slow, steady
release of energy in your body.

Pasta made with semolina is made from cracked wheat and not
finely ground flour so it has a moderate glycemic index.
Furthermore, pasta is unique in its physical make up. The
reason for its slow digestion and steady release of energy
is "the physical entrapment of ungelatinized starch
granules in a sponge-like network of protein molecules in
the pasta dough." You don't need to understand that to get
the good news that pasta can be good for your energy.
Yippee!

But always serve pasta al dente. If you overcook pasta it
gets soft and swollen and you have fully "gelatinized"
those starch granules and turned pasta into an energy
drainer.

Almost all kinds of pasta have a lower glycemic index than
most varieties of rice - even brown rice (a glycemic index
over 70 is typical because almost complete "gelatinization"
of rice starch takes place during cooking). And pasta has
more protein than rice or potatoes. Overall semolina pasta
is a good energy food and can be part of a high-energy
diet. Remember though - a serving is just 1/2 cup and keep
variety in your diet by not eating pasta any more that once
every four days.

Rice varieties such as Jasmine and short grain varieties
(even short grain brown rice) that have a lot of
amylopectin tend to have higher glycemic index GI (high 70s
to 139). You will know these higher amylopectin rice
varieties because they tend to stick together after cooking
(an example of the "if you can mush it into a ball and it
sticks test").

High amylose content rice varieties such as Basmati, Uncle
Ben's converted rice and long grain brown rice have a low
glycemic index. If the rice grains stay separate after
cooking it is more likely to have a lower glycemic index
(GI 50s and 60s)

Great alternatives to rice include pearled barley,
buckwheat, bulgur, couscous, or noodles - all moderate to
low GI.

Simple steps to lower the glycemic effect of your diet:

To get good glycemic control you don't have to eliminate
all high glycemic index foods - just be sure and have at
least one low glycemic carbohydrate at each meal.

Overly cooked foods are predigested have higher sugar
content and a higher glycemic index. Avoid over cooking
your foods.

Fats slow down the digestion of starches. The higher the
fat content of a food the lower its glycemic index. This is
why the glycemic index of potato chips is lower than that
of a baked potato. To lower the glycemic effect of a high
glycemic food such as a French baguette add a little fat
such as olive oil, good quality organic butter or some nut
butter.

When you do eat a high GI index carbohydrate include
protein with it. The protein will slow down the rate of
digestion and can cut the glycemic index effect by about
one third.

The higher the acid content of a food the lower its
glycemic index. Acids in foods slow down stomach emptying,
thereby slowing the rate at which the starch can be
digested. Include some acidic foods in your meals like
vinegar, lemon juice, limejuice, some salad dressings, and
pickled vegetables. A side salad with your meal will help
to keep blood glucose levels under control. Four teaspoons
of vinegar in a salad dressing or about four teaspoons of
lemon on your food or in your water reduces the glycemic
effect by about one-third.

Include more legumes in your diet. Legumes are super
nutritious, high fiber low glycemic index foods (GI ranging
from 13 to 59). If you want to ensure stable long lasting
blood sugar control legumes are your friends.

The glycemic index is only one of many markers you can use
to choose nutritious foods. It is not the only marker to
use. Often it is better to have a higher glycemic index
food such as baked potato than a lower glycemic index food
such as potato chips. Consider not only the glycemic index
of a carbohydrate but also the nutrient value of the food
when making your choice.

Even with these guidelines it can sometimes be hard to tell
the glycemic effect of a carbohydrate. But when you are not
carrying a reference book around with you these guidelines
will help you take better care of your health and
well-being.

----------------------------------------------------
Mary Ann Copson is the founder of the Evenstar Mood &
Energy Wellness Center for Women. With Master's Degrees in
Human Development and Psychology and Counseling, Mary Ann
is a Certified Licensed Nutritionist; Certified Holistic
Health Practitioner; Brain Chemistry Profile Clinician; and
a Health, Wellness and Lifestyle Coach. Reconnect to your
physical, emotional, mental, psychological and spiritual
natural rhythms at
http://evenstaronline.com

Teaching Old Dogs New Tricks

Teaching Old Dogs New Tricks
Most people think of aging in association with a decline of
the brain and body. While it's true that your body systems
tend to breakdown faster the older you get, this is not out
of your control. You do not have to allow your physical or
mental capacities to weaken with time. You can do something
about it and keep your Brain Fit.

Befriending Grandfather Time

It's not about trying to prevent aging, that's impossible.
But you do have a lot of control over how gracefully you
enter your older years and you can work on your brain at
any age, in fact, the sooner the better.

While there is no magic elixir of youth, many nutrients
show a benefit of keeping minds sharp throughout life. A
couple of new studies highlight a few of these nutrients in
particular.

Eat your spinach

One nutrient, folate, has long been suspected to provide
benefit to the brain. It's known that folate is a crucial
nutrient during pregnancy for appropriate neurological
development, but it seems to play a significant role in the
older adult brain as well.

Several studies show that people with higher levels of
folate in their blood do better on cognitive tests. Now,
new data using a large population of participants from 60
to 90 years old, add fuel to that argument.

Researchers studied over a thousand older adults by looking
at their folate levels, performance on cognitive tests and
brain scans to determine how all of these related. They
found that higher folate levels associated with better
performance on mental tasks, especially related to
processing speed.

They also found that higher folate levels associated with
fewer breakdowns of white matter tracts in the brain. White
matter is like the 'wiring' that connects different parts
of the brain together. So maintaining your white matter
'wiring' literally allows you to connect your thoughts.

What foods are high in folate? Spinach, asparagus, lentils
and garbanzo beans are some of the best folate sources. A
half cup of all these foods provides about 200 micrograms,
which is half of your minimum daily requirement of 400
micrograms.

Teaching old dogs new tricks

Another couple of nutrients, alpha-lipoic acid (LA) and
acetyl-L-carnitine (ALC), also received recent high marks
in brain research recently. This study used dogs and
provided some insight into the brain boosting benefits of
these two nutrients. While dogs are not people, they
provide a good model for studying certain aspects of
cognitive decline.

LA and ALC have been implicated in brain health in the
past, both individually and as part of complex food
mixtures. They most likely work by protecting the health of
your mitochondria, which are the power plants in all of
your cells. Brain cells in particular require a lot of
energy to do their job and mitochondria are very important.

The new study looked at LA and ALC acting together, given
as supplements. The results showed that old dogs that
received the supplement had a striking improvement in the
ability to learn new tricks, especially related to spatial
learning.

Wide varieties of animal and plant sources contain these
nutrients. LA is high in kidney, heart and liver as well as
spinach and broccoli. A form of ALC is high in beef,
chicken and dairy. But this mostly lacks the acetyl part,
which is good for making brain chemicals involved in
memory. The best source of the right form of ALC for brain
health is probably supplements.

You are what you eat

These studies don't suggest that you can just start popping
supplements in order to ensure life-long brain health and
fitness. However, they do support the notion that some
nutritional supplements can help, especially if combined
with a healthy diet and regular moderate exercise.

The old adage that 'you are what you eat' applies to your
brain as well. In fact, it probably applies to your brain
more than anything else since the brain uses 5 to 10 times
it's share of the energy that you get from your food. Even
though the brain only weights about 2% of your body, it
uses 10 - 20% of the calories that you consume.

Your diet literally goes to your head.

----------------------------------------------------
Master Brain Fitness techniques for you and your family.
Your Brain Fitness holds is the key to unlock your maximum
potential. Dr. Simon Evans puts together the right
ingredients in right amount to create the recipe for
success. Visit http://www.BrainFitForLife.com for FREE
Brain Fitness resources.

Permanent Pubic Hair Removal

Permanent Pubic Hair Removal
Is permanent pubic hair removal possible? Well the answer
is empathically yes! Well sort of. Since the only thing
certain and guaranteed is death and taxes; we will have to
live with the best today's current methods have to offer.
It is mutually agreed between the professionals that
electrolysis or laser treatment is the closest thing we
currently have to permanent pubic hair removal. Laser
treatments when done properly in the hands of a
professional seem to be long lasting. Pubic hair removal
with electrolysis has been known to have lasting effects of
six months to a year or more. It is also agreed and
accepted within the industry that permanent hair removal
means hair will remain dormant and not grow back for at
least six months to a year. This surely beats shaving
every other day or trimming three times a week.

Who Should Go Permanent?

The best potential candidates for permanent pubic hair
removal via electrolysis are individuals who have tried
trimming and shaving as first options. For some shaving
close can be time consuming, hazardous if not done
correctly and frequent in application. As much as three
times a week in some cases. In addition shaving close can
cause discomfort from sharp hair stubble and ingrown hairs.
Trimming on the other hand; may not get as close as
shaving but trimming pubic hair usually requires even more
frequency as often as every other day in most cases.
Trimming also is known to cause discomfort as the clipped
hairs prick against the skin as your underwear presses
against them. Just consider whether shaving or trimming,
men or women often find these methods to be extremely
temporary and often they get locked into the never ending
cycle of pubic hair re-growth and pubic hair shaving /
trimming.

The Difference Between Men & Women

To remove or not to remove; that is the primary question
that must be considered. Whether you are a man or a woman
the decision to permanently remove pubic hair with
electrolysis is just as crucial. The primary difference
between men and women is slight; only that men have more
obvious obstacles and will have to be a little more
careful. One of the most important factors the must be
understood for both sexes is that once you have imitated
the process you will have to maintain it for long term
results. Treatments by a professional can be expensive
$100 - $200 per session and can require several sessions.
The good news is you may only have to do this procedure two
or three time per year on average. So to remove or not to
remove; it is a matter of personal choice and what works
best for you.

What Must Be Considered

Consistency; permanent pubic hair removal and management
will become a lifestyle choice just as grooming you
hairstyle on the top of your head. You will have to budget
the ample time and the necessary monetary considerations.
So you must be prepared mentally for the following three
processes:

1. Habitual Lifestyle Decision: pubic hair management will
become a part your lifestyle and personal grooming
requirements as a whole. Don't approach this without the
proper mental mindset and understanding that this is a
permanent decision. If you do not you will find yourself
frustrated and will waste a lot of time and money in the
process.

2. Electrolysis Method: known as laser treatment is FDA
approved and has been since 1998. The process focuses high
intensity amplified light on an oscillating wave directly
through the skin. Hair follicles are generally darker than
the skin and absorb the laser's energy and die down to the
root. Good results can be achieved in only three to four
sessions. Electrolysis works best on dark hair in
combination with light skin because darker colors found in
dark hair absorb most of the laser's energy. Light colored
or blonde colored pubic hair tends to be harder to treat
and more laser energy is absorbed by the skin and can cause
extra irritation and blistering. In addition dark skin can
also be problematic for laser pubic hair removal and
treatment options should be recommended by a professional.

3. Monetary Budget: Although there are cheaper do it
yourself and home kits available; it is best to consider
professional treatments and professional consultation. In
the beginning sessions may be front end loaded and require
three to four visits to your local electrolysis. Depending
on your region treatments can range from $90 - $250 per
session but average around $150 so bring your check book
with you. You should look to budget around $500 - $1000 to
get through the first round of application. The good news
is that the need for additional application should only be
two to three times per year and cost less each time.

Once your investment in your permanent pubic hair removal
is complete and your treatments are successful (normally
after the first six months to one year) your pubic hair
will never re-grow, and your tireless days of trimming,
clipping, shaving and waxing will be a distant memory.

----------------------------------------------------
Got Questions? For additional information regarding any
specific methods mentioned above try visiting
http://www.hairstylequestions.com your quality resource for
answers to all your hair related questions. Put our staff
of industry experts with over 70 years of hairstyle
experience to work for you. So don't delay, the answers to
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Aloe Vera and Sea Vegetable as a Vitamin Supplement

Aloe Vera and Sea Vegetable as a Vitamin Supplement
Everything that grows from the earth has nutrients and
vitamins in it. This is the same whether grown from land or
in the sea. We can even create nutrient dense supplements
by combining plants from both land and sea. The question
then becomes, can a nutrient rich combination of land and
sea provide health benefits? The answer is an emphatic
yes! Plants, especially those that are considered rich in
nutrients, contain the very same nutrients and vitamins
that our bodies need.

Not all plants are healthy for us. Some plants contain
more than nutrients and vitamins. Plants can be poisonous
or harmful. It's important to find the plants that are
good for you. The plants that will provide a health
benefit, such as those that provide a vitamin A source.

The planet, OUR planet, has been suffering from a problem
for a long time. The soil in which we grow our vegetables
has become depleted of its nutrients. The plants, fruits,
and vegetables grown on land simply don't have the
nutritional punch they had just 50 years ago. Even the
Food and Drug Administration (FDA) has increased the
recommended servings per day. This is due, in part, to the
depletion of our soils from farming too much, not rotating
crops, picking crops too early, and pesticides.

Because of the depletion of vitamins in the soils we need
to enhance or supplement the foods we eat. We often try to
do it ourselves, sometimes messing it up and only restoring
part of the nutrition that is missing. Sometime we
overload on one vitamin supplement or another. It is
important to achieve balance. Body balance, the balance of
nutritional supplement and daily meals, results in a
healthy and vibrant body.

Sea plants, sometimes called seaweed but more correctly
called sea vegetables, are still in good shape. They do not
have to grow in the ocean floor like plants on land need to
do. A sea vegetable floats in the ocean absorbing its
nutrients straight from the sea. Those nutrients are in
pure form and not depleted. Sea vegetables are a rich
source of nutrients that would make a great vitamin
supplement.

Sea plants are high in vitamins and nutrients, and have
been used all over the world. Combining sea vegetables
with land grown plants that are still nutrient rich such as
aloe vera creates a vitamin for energy. Think about the
impact on your body if someone were to combine the benefit
of aloe vera with the vitamin benefit of sea vegetables.
Many Japanese have diets consisting of nearly 25% sea
vegetables and as a result have the most people living past
their 100th birthday and long before the ancient Greeks,
aloe vera was used as a medicinal herb.

----------------------------------------------------
Ronald Godlewski has successfully founded and run several
businesses and is currently working with Life Force
International growing one of the fastest growing
Independent Memberships. To join Ron's team or for more
information on Liquid Nutritional Supplements and to
receive a FREE Quart of Body Balance visit
http://www.PillFreeSupplements.com or call toll free
1-888-LFI-CUST (1-888-534-2878).

How Much Weight Loss is Healthy?

How Much Weight Loss is Healthy?
Lose up to 10lbs in 10 days! "I lost 25lbs in just 30
days!" Weight loss with a deadline, they are all over the
place. The advertisements suggesting weight loss in a time
frame are confusing regarding what can realistically be
accomplished in a given time frame. For some, they give
false hope, and they will have multiple attempts at losing
weight. For others, they give up all together.

So what is a good goal to set for healthy weight loss?
Well, let's discuss what weight is and what exactly it is
that you really want to lose. You can also talk to LIVE's
online trainers to discuss your personal situation.

Body Mass- the total amount of weight minus fat stores. So
lean mass includes muscle, bones, organs and healthy tissue.

Body weight-the total amount of weight of a person. There
are 3 main types of weight that you will lose or gain.
Muscle, fat, and water.

Muscle weight Muscle weight is the amount of lean body mass
that a person carries. It uses a lot of calories to
maintain itself. If the calories are not there, the muscle
weight will decrease. So the more muscle weight you have,
the more calories you need to maintain it. This is why it
is important to make resistance training and exercise part
of your program to lose weight, and Live's personal
training and diet programs can give you the support and
education you need to be successful. People who workout,
regardless of wanting to build muscle or lose fat, need to
eat more healthy calories than when they were sedentary!

Fat weight - This is the amount of adipose tissue, or fat,
that a person carries. Body fat does not need calories to
maintain itself. It is stored calories that a person has
already ingested and is burned as energy as a result of
exercise. We need a certain amount of fat to be healthy.
These percentages will vary between men and women but
healthy ranges for men will fall between 4% and 15% and for
women 10%-20% of total body weight.

Water weight - Water weight accounts for the levels of
hydration in our body. This weight can fluctuate 5lbs in a
single day based on hydration levels. If you have ever
been sick and lost weight very quickly, it was most likely
water weight. The contestants on the Biggest Loser TV
show, lost up to 20lbs in 1 week, and it was most likely
some fat, but a lot of water weight too. The reason NFL
football players weigh in and out of each summer practice
is because the are being monitored for hydration levels as
they can lose 3-5lbs in a single practice session. And
finally, this is the weight you will lose and gain rapidly
with low carb fad diets.

So how much weight can you lose safely and keep it off?
1lb of fat equals 3500 calories. That is about 2 days
worth of food for most of us. To lose weight and keep it
off, a calories deficit of about 500 a day is acceptable.
This means if you eat 2000 calories a day, you should burn
through 2500. So by the end of the week 1-2 lbs of fat
loss is considered healthy, achievable and maintainable.
Muscle is what we want to gain so we can burn more calories
and raise our metabolism. We will all gain muscle
differently based on a number of factors including
genetics, training regimen and supplementation. A good
number to target is about 1-2 lbs a month. The reason for
this is because it is difficult to put on muscle and lose
body fat at the same time. So you have to have a strict
calorie balance so you can gain muscle weight without
gaining fat weight too.

There is more than one type of weight you can lose or gain
making this a vague topic to quantify. This is why they
use the term "weight" on TV and in advertisements when
referring to an abundant amount of weight loss quickly.
Set realistic goals, and if you are consistently changing
your body composition by losing fat and putting on some
healthy muscle you will eventually look and feel the way
you want to, you will have done it the right way, and will
therefore be able to maintain the new you for life!

----------------------------------------------------
About The Author: Charles Carter, BS in Exercise Science is
President of LIVE, llc of http://www.liveleantoday.com -
visit the website for more information on weight loss, core
fitness programs, optimal diets, and online personal
trainer and dietician services. For more information on
products go to
http://shop.liveleantoday.com/department/weight-loss-10020.c
fm .

Exercises to Lose Weight Quickly Can Be Fun

Exercises to Lose Weight Quickly Can Be Fun
Are you one of those people that don't believe exercises to
lose weight quickly, can be fun? Just because you want to
lose weight, doesn't mean it has to be dull!

Too many people are under the impression that exercise is
something to be dreaded - a punishment for those extra
chocolate bars you scoffed or exotic cocktails you drank.
But it's not so, by altering your attitude a little and
finding the right exercises to do, you can lose weight and
enjoy it at the same time.

For starters, think fun.

By taking a positive approach to your exercise regime -
with the view that at the end of a consistent effort you
will have achieved some weight loss - you can maintain
enough motivation to complete your programme...over and
over again, until you reach your goal.

Find a programme that suits you. If you hate jogging, then
running on a treadmill, jogging around the park, or doing
laps of the local field will just be an excuse for you to
quit, in the making. Find an alternative that works, such
as power walking along the seafront or riding a bike.

By incorporating something you like doing such as walking
by the sea or being outdoors, into your exercise routine,
it will seem a lot less like exercise.

Stay within the limits. If you are a person that has a
limited amount of time to do exercise in, then choose a
programme accordingly. "12 Minutes To Fit & Fabulous" is a
comprehensive weight loss programme, which - as the title
suggests - only takes 12 minutes a day, so can be squashed
into even the busiest person's daily agenda.

Use music to keep you going. The average song is around
three minutes long, so a 12-minute regime is only as long
as 4 songs! That's nothing! In addition, music provides a
happy atmosphere, as well as a good, solid, regular beat to
set the pace. So dig out your favourite CD!

Find a partner. Doing exercise on your own is not nearly as
fun as doing it with someone else. In addition, it builds a
healthy competition, an inspiration to do better, and makes
it harder to give up.

So, that covers the fun aspect. Now for the "exercises to
lose weight quickly" part...

Doing exercises in "sets" of 10, 20, 50 or 100 is quite
common practise and definitely improves the tone of the
muscle. However, if it's fat you want burned or muscle you
want built, that sort of exercise is not going to do what
you want.

Exercises to lose weight quickly rely on consistent
repetition, so it pays to choose the exercises you're going
to do, wisely. Crunches, bicep curls, and shrugs on their
own are not difficult exercises to do, but still contribute
to weight loss if done frequently enough, and for the right
amount of time.

Ultimately, any sort of exercise is better than none. Even
the smallest amount of exercise is beneficial and burns up
calories, however, it's not going to do so very quickly
unless you can raise your heart rate and keep it raised for
a certain amount of time.

And therein lies the key. Exercises to lose weight quickly
are the ones that raise your heartbeat and keep it raised,
increasing your metabolism and in turn, your body's ability
to burn fat.

It's not a myth. Exercises to lose weight quickly do exist,
can be fun, and can work! Of course, they do need a little
persistence, dedication, and motivation from you...but you
knew that already, didn't you?

----------------------------------------------------
Get in touch with the industry experts at
http://www.weightlossfatburnersecrets.com for more help.
Steve Magill has written several articles with regard to
the weightloss business. As a Fellow in the (FBAE) he is
considered an expert consultant when it comes to helping
people to lose weight.

Low Glycemic Foods: What are They? Will I Be Skinny If I Eat These Foods?

Low Glycemic Foods: What are They? Will I Be Skinny If I Eat These Foods?
First let discuss what low glycemic is before we decide if
it will help you with your weight loss. Low glycemic foods
are foods that when consumed do not dramatically elevate
your blood sugar levels. Eating foods that are high
glycemic will dramatically increase your blood sugar
levels. Your body starts to promote the fat storage of
these sugars when you eat high glycemic foods because your
insulin level increases.

When women want to know or ask what foods to eat so they
can be skinny they are essentially looking for foods that
aren't going to promote the storage of fat. To become low
glycemic a food needs to have a mixture of nutrients, be
lower in overall sugars and contain a fair amount of fiber
with each serving.

For example a piece of white bread is a high glycemic food
because it consists of processed and refined flour. A
piece of whole-grain bread would be a lower glycemic food
because it contains a good amount of fiber and other
nutrients that would slow down the absorption of your food.

You should choose foods that are either a good source of
fiber or contain some protein and fat so that it is a lower
glycemic food choice. Though you also need to look at the
big picture and look at what else you are eating for that
meal since it is all digested at the same time.

When deciding on a meal you want a balance of a lean
protein source, 1-2 servings of vegetable and/or fruit and
1 serving of a higher fiber whole-grain carbohydrate food
choice. When eating balanced like this your total glycemic
level will be lower, which means your blood sugar levels
don't rise as high and your body promotes fat usage for
energy instead of fat storage.

When you eat a lean protein source at your feeding
opportunities you are also releasing a hormone called
glucagon that is the opposite of insulin and counteracts
the effect of insulin by promoting the release of fat to be
used as energy instead of storing it.

So my answer to women who want to know what foods to eat to
be skinny I would say plenty of foods can as long as you
eat them at the right time and in the correct portions.
The best way to be skinny is to eat a lean protein source
at every feeding opportunity and a vegetable that is a good
source of fiber. Stay away from the high sugar soft drinks
or fast foods items that are high in fat.

If being skinny is your goal or you can't lose the weight
to fit into that dress then you also have to make sure you
incorporate exercise into your program. Nutrition alone
may work, but your progress will be much slower.
Incorporating the eating principles above along with an
exercise program will have you looking stunning in that
amazing dress fast!

----------------------------------------------------
Jayson Hunter, RD, CSCS is the creator of the "Dramatic
Dress Size Reduction Diet." As a registered dietitian
Jayson knows the secrets to helping any woman drop dress
sizes and inches fast, so they can look their best for any
special occasion. Discover more by downloading his powerful
special report "The Five Simple Steps for Losing Twenty
Pounds Quickly and Safely" at
http://dress-size-reduction-blog.com

The magic number 3

The magic number 3
How are you today? Are you feeling full of vital energy or
just plodding along and feeling it's all a bit much, as we
all do at times? You see in life, energy is the key. We
can all have great ideas and dreams but without energy
those plans of ours are never going to get started. Or if
they do, how long can we last before we slow down or worse
burn out? We can't walk, run or indeed do anything without
this vital essence of life. Nothing is going to grow or
blossom. So how would you like lots more energy? The kind
of energy that you had as a child.

Before we start I'd like to tell you that my belief is that
the number 3 is the secret to the universe. You might think
that this is quite a bold statement. But after many years
of study and research I will stand by my claim. Let me tell
you what I have found.

I believe there are two sides to this magical number. The
first part of the answer to life is to have these 3 things.
Love, happiness and health. If we have love and give love
then life is great, if we have happiness and joy, life is
truly fantastic, but if we also have good health then we
are rich beyond our dreams.

The second part of this magical little number is equally as
important. Did you know we are made up of approximately 75
trillion cells that go to make up our place of residence
whilst on this planet? Your body, your temple, your vehicle
of life.

Each cell needs just 3 simple things. Those things are
oxygen, energy, and the ability to eliminate waste. Simple
don't you think? The problem is we don't seem to get enough.

1. Oxygen

We can go for weeks without food, days without water but
only minutes without oxygen. My tip is to learn to breathe
properly. Your lungs are like bellows. Think of the shape
of bellows, like a triangle. If when you breathe you
inflate your chest, like the bellows you are only filling
up the top part. You need to learn to breathe filling the
whole of the lungs. Breathe properly and fill your body
with wonderful life giving oxygen. Breathe deeply and
expand your lower diaphragm. Lie down on a bed or sofa. Lie
flat and breathe normally. Place your hand on your belly
and feel it rise and fall as you breathe. We seem to
breathe properly when we are horizontal. Now learn to do
this when you are standing up. Vital breath is so important
for providing energy to the body, which leads us on to...

2. Energy

Your body needs energy to function. You get energy from
what you put into your body. Your body is like an energy
bank. You are either adding energy to the bank, like
credits or taking energy away.

If you decide to have a large meal, how do you feel within
a few hours of having the meal? Do you feel full of energy
or do you feel like taking a nap? The biggest energy drain
on the body is digesting, and foods like meat can take many
hours to digest. That's why lions sleep for 23 hours after
a kill. But we are trying to carry on our day and wonder
why we feel so tired. Try and eat more high water content
foods. Like leafy green vegetables and fruits. Your body is
70% water, your diet should be 60-70% water foods. These
will add energy rather than take it away.

The other vital way to credit the body with energy is
through exercise as exercise actually gives you back
energy, floods the body with endorphins, oxygenates the
blood and makes you feel great. Even when your tired a
little exercise can make you feel so much better and wake
you up.

And lastly... 3. The ability to eliminate waste

Your body needs to detox, FACT! Take this analogy of a car.
The waste fuel comes out as fumes. If you cover the
exhaust, then pretty soon the car cuts out. Similarly your
body gets rid of waste by going to the toilet, perspiring,
breathing and shedding skin. The huge problem is we put so
many products into our body, the body can't get rid of it
all before the next day's intake arrives. Like the car, our
bodies are starting to break down. All this build-up turns
into toxins that flood into the organs and can cause no end
of problems.

So in short, learn to give your body its daily needs. Give
it oxygen with proper breathing, energy through good
eating, exercise and as much as possible let the body
detox. Your life will get better. Surely that's a great
incentive.

Make the rest of your life the best of your life®

----------------------------------------------------
Simon Jordan is the inspirational health coach and founder
of The Simon Jordan Foundation. For more information and a
FREE health guide to help you feel great, visit
http://www.simonjordan.com

The Truth About Interval Training

The Truth About Interval Training
By now, if you're like me, you've read and heard a lot
about interval training as one of the greatest ways to
exercise. You've probably heard that, by alternating short
bursts of high intensity exercise with periods of low
intensity recovery, you can achieve some pretty incredible
health and fitness goals.

And, if you're like me, you've seen the laundry list of
these benefits. Benefits you can't get from traditional
long, slow cardio. To recap:

• Interval training can decrease the risk of heart attack,
stroke, high blood pressure and the onset of diabetes

• Interval training can burn more fat than traditional
cardio - even burning fat up to 24 hours after the end of
your exercise session

• Interval training has been shown to be the best type of
exercise to reduce belly fat - a leading indicator in the
development of metabolic syndrome

• Interval training can teach your body to burn fat first
during activity

• Interval training can add lean muscle to your frame -
muscle that boosts your metabolism, helping you burn more
calories

• Interval training can hep increase the release of Human
Growth Hormone - the essential substance in building and
repairing muscle, keeping bones healthy and burning fat
naturally

Why Doesn't Everyone Interval Train?

"With all of these benefits", you might ask, "why hasn't
everyone jumped on interval training as their main method
of exercise?"

Because you must be a little bit cautious in switching to
high intensity training. You must build up gradually so
that you don't risk getting hurt. It's difficult to just
jump right into high intensity training.

I ran into this issue myself when I tried to get back into
interval training in my mid-30's. I tried to go back to
the workouts I had done 10 or 15 years earlier - and I paid
a price.

The method I tried to use involved running sprints at the
local high school track. And it worked in that I felt
better, had more energy and dropped some serious fat. But,
trying to be a little too gung ho, I forgot that my body
hadn't moved this way in a long time. As a result, I
started to run into problems like pulled hamstrings,
strained calf muscles and sore Achilles tendons...

The Safest Interval Training Method

That's when I started to look around for a better way to
run my intervals. And what I found worked wonders.

I decided to go back to basics. To go back to a workout
that I had used in high school (and seen plenty of elite
athletes incorporate into their training). The answer that
I found to making interval training safer was: the hill
sprint.

The only change I made to my interval training was to take
it to a hill instead of sprinting on a flat. The
difference was dramatic.

Less Chance of Injury

First of all, running intervals on an incline made all of
my little nagging muscle pulls and tweaks disappear. I was
able to train at a high intensity without having to worry
about injury.

One reason for this is that sprinting on an incline
decreases the impact that running has on your body. Flat
surface sprinting can place a lot of pounding on your
shins, knees and back. Hill sprints alleviate most of this
high impact punishment. Studies have shown that adding
even a slight incline to your running decreased the impact
on your lower legs by as much as 26%.

Interval training on hills is also safer for your
hamstrings - one of the most commonly seen sites of injury
when increasing the intensity of your workouts. Because
your stride is shortened slightly when going up hill, you
tend not to over-stride and pull with your hamstrings.
Instead, you plant closer under your center of gravity,
changing the focus to your "pushing" leg muscles. This
means you can run fast, and have less of a chance of
pulling the old hammies.

Get Results Faster

The second reason that hill sprinting is a great way to
interval train is that it's an easy way to increase the
intensity of your workout, no matter what your current
level of fitness is. Just by going up a hill (or stairs,
or bleachers), the intensity of your workout is
automatically increased. If you currently walk, walking
uphill will be "high" intensity. If you can sprint,
sprinting uphill will raise the intensity even further.
And if you are somewhere in between, the hill will provide
the same benefits.

All of this means that you can instantly do interval
training. You don't have to work up as gradually as you
would doing flat sprints. Your progression from walking to
sprinting can be done in a shorter period of time.

Get More Done in Less Time

Finally, using hills for interval training can decrease the
length of your workouts. Again, because the incline raises
the intensity, it is not necessary to go as far or as long
as you would with flat surface intervals. Give them a try
and you'll be surprised how fast you are "huffing and
puffing" as recommended for maximum health benefits.

If you've been putting off the start of your interval
training because you don't want to get hurt, I've just
given you a solution to your problem. Taking your
intervals to the hills, stairs or bleachers will allow you
to start RIGHT NOW. This training can be safer than flat
intervals and just as effective. In fact, potentially even
more effective in a given period of time.

No more excuses. Time for you to get results.

----------------------------------------------------
Tim Alan Kauppinen, or Coach K, has over 20 years
experience as an athlete and coach. He has developed
champion athletes across multiple sports through speed
training, strength improvement and conditioning. Coach K
is the author of the Uphill Fitness Training, and publishes
a FREE daily training email newsletter. Tim can be
contacted through his website at http://www.makesyoufast.com

The Most Overlooked Weight and Fat Loss Tip

The Most Overlooked Weight and Fat Loss Tip
Often times I'm approached by a frustrated person who can't
seem to drop the weight. They tell me that they exercise,
they eat healthy, and they drink plenty of water. "So why
can't I lose weight?" they ask. Not only are they
frustrated, but they are getting close to losing hope that
they will ever lose the stubborn pounds that plague them.

Do you want to know what I ask them? It is a simple
question that usually reveals the problem behind their
inability to lose weight.

"How often do you eat each day?"

The most frequent answer that I get is 2-3 times each day.
Most of us are fooled into thinking that in order to lose
weight we should eat as little as possible, this is simply
not true.

The problem with going for an extended period without
eating is simple: your body thinks you are starving. As a
result your metabolism slows to conserve energy and when
you do eat the food will be put into storage - also known
as fat.

Want to lose fat? Eat 4 to 6 small meals a day to easily
kick your metabolism into high gear. Eating smaller meals
throughout the day forces your body to burn calories all
day long and the results are amazing. When you begin to eat
in a "grazing" fashion your body will respond by dropping
unwanted pounds.

This is probably not the first time that you have heard
this tip - but, if you are like most unsatisfied fitness
enthusiasts, then you simply don't do it. Why not? As far
as weight 1oss tips go, this is about as easy at they
get...so why the resistance?

Here are the top 3 reasons I hear:

1. I don't have the time
Now you and I both know that, no matter how stressful or
demanding your job is, you can still find 5 minutes every
few hours for a snack. The issue here is not that you don't
have the time - it is that you just aren't making it. Sure,
old habits are hard to break and maybe you have a set time
that you like to eat everyday. That is fine - don't change
the usual mealtimes, just add a couple of snacks throughout
the day to keep from going hours on end without food, and
then eat a little less at your regularly scheduled meals.

2. I tried it and it didn't work
There is no way that you really tried it and it didn't
work. The formula is simple: small meals every 4-6 hours.
Emphasis on the word small. These aren't four course
meals...If this is your story then read on for a sure-fire
plan to make this tip work for you.

3. I forget to eat
When you first start eating 4-6 small meals instead of 2-3
there will be a bit of an adjustment time. If your body is
used to going for hours on end without food, then you may
not feel hungry when it is time for your next small meal.
The key here is to be as organized as possible. Think ahead
and pack small meals so that they are ready to go. With a
little effort you will be eating every few hours like
clockwork.

Your Fool-Proof Plan:

* Eat small nutritious meals every 3 hours throughout the
day, eat your first within 30 minutes of waking.
* Make sure that each meal contains quality protein,
complex carbohydrates, mono-unsaturated fats and fiber.
* Your goal is to eat more often, not more calories each
day.
* Keep a food log - write down what you eat when you eat it
and take time to review your progress.
* What should you eat? Whole grains, fresh fruits, lean
protein and veggies.

----------------------------------------------------
Machelle Lee owns and operates The Invisible Gym in Santa
Cruz, CA. Her mission is to inspire people to become
physically active and enjoy the benefits of a balanced,
healthy lifestyle. For more information and questions you
can visit her website.

http://www.the-invisible-gym.com/