Lately it seems, I’ve been hearing a lot about the glycemic index of certain foods and how it is a measurement that we need to be concerned with. While I pay close attention to any added sugars in my diet, I do love to eat fruit.

I figured I needed to research this area and determine what the glycemic index is all about. There is evidence that as a society we are eating way too much sugar. No wonder there is all this talk about measuring the sugar content of the foods we eat. Many foods have hidden sugars, so reading food labels is an absolute must. However learning how the glycemic index is determined was something I wanted to know.

{+}

It’s important to pay attention to the effect of food on your blood sugar, but the glycemic index has been called the imperfect tool to do so. Apparently there is much to be learned about the Glycemic Index’s limitations.

Glycemic refers to sugar, by the way, and the glycemic index of carbohydrate foods measures how a fixed amount of carbohydrate from assorted food sources affects blood sugar. Protein has less of an impact on blood sugar and fat has almost none, so carbs are the main foods that are measured.

The Glycemic Index, (GI) is a simple measure of how much and how quickly that amount of carbohydrate raises your blood sugar on a scale of 1-100. Foods that send your sugar levels soaring are definitely ones you should be aware of.

The GI, however, has two big limitations. The first one refers to a certain food when it is eaten by itself, like a piece of white bread. Often if you combine two different foods, like meat and bread, each has its own glycemic index, and this causes the overall rating of the foods to change. So while the piece of white bread by itself has a high glycemic index, when paired with a piece of meat, the GI drops considerably.

The second limitation for the glycemic index is the standard portion that applies rarely has much bearing on average portions consumed by individuals. In reality the portions that were used in the GI rating were much larger than normally eaten. Therefore the GI is going to be much higher.

Scientists however, have countered this problem with a much better measurement term. The glycemic load. This actually takes into account the portions eaten normally and gives a more realistic view of the amount of sugar. However, it still becomes tricky. There just doesn’t seem to be an easy formula to compute it accurately.

Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbohydrates that slowly trickle glucose into your blood stream helps to keep your energy levels balanced which help you feel fuller for longer periods of time between meals.
Low GI diets help people lose and control weight
Low GI diets increase the body’s sensitivity to insulin
Low GI carbohydrates improve diabetes control
Low GI carbohydrates reduce the risk of heart disease
Low GI carbohydrates reduce blood cholesterol levels
Low GI carbohydrates reduce hunger and keep you fuller for longer
Low GI carbohydrates prolong physical endurance

An important note to remember after exercising is that High GI carbs help re-fuel carbohydrates stored in your body. That’s because sugar burns quicker than fat, so the body burns up the sugar first and then the fat. When you get finished with a strenuous workout, you might find that you sugar levels are lower than normal, or you might just feel really exhausted. Try a power bar or a banana with peanut butter. These foods will raise your blood sugar level to normal without adding too many calories or fat to your diet.

The best way to be sure that you aren’t overloading your glycemic load is to watch what you eat and select natural, wholesome foods rather than processed foods that come from packages. Just examine the food labels of your processed foods to see that there are a lot of additives that you simply won’t find in natural foods.

Making small substitutions in your choice of food can make a big difference when you are watching your glycemic levels and loads. Try these suggestions below:

• Use breakfast cereals based on oats, barley and bran
• Use breads with wholegrains, stone-ground flour, sour dough
• Reduce the amount of potatoes you eat
• Enjoy all other types of fruit and vegetables
• Use Basmati rice instead of white rice
• Enjoy pasta, noodles, quinoa—all whole grains
• Eat plenty of salad veggies with a vinaigrette dressing

Keeping close watch on your glycemic load or index may seem daunting at first. However, you will soon get a handle on how to determine what foods work best for you. That’s where a fitness journal can really come in handy. A fitness journal not only helps you measure your calories and fat, you can monitor the amount of sugar you eat each day, too.

By writing down everything you eat and drink and all of the activity that you do each day, you can better establish how these foods react in your body. It’s important to note any changes in your behavior, stress level or activity level following a high glycemic meal. You can use your fitness journal to show your physician how these changes have affected you. This is an excellent tool to help you monitor not only your weight loss, but your overall health.

So, whether your doctor has advised you to watch your Glycemic load or index, or you just want to consciously cut back on your sugar intake, you can easily do so by tracking what you eat, or going the scientific way and determining the true measurements of every piece of food that you consume. Remember the lower the number the better for your health.

Please start a discussion by leaving a comment below:

Vitamin C is very important to our health, but our bodies cannot store this vital nutrient. That’s why it’s important to eat foods rich in Vitamin C every day. There are many misunderstood myths that abound about this magical fruit {+}

Some people mistakenly assume that Vitamin C supplements offer the same health benefits as Vitamin C that you get from eating fresh fruit.
This belief is simply not true. Fresh fruit provides the needed vitamins that our bodies need to stay healthy. Although vitamin supplements do have their place, they are not a complete substitute for vitamins found regularly in the foods that we eat, especially when it comes to Vitamin C.

Did you know that eating grapefruit can help you lose weight?
A study published in the March 2006 issue of the Journal of Medicinal Food supports this age-old belief that grapefruit is useful in the fighting fat! It’s true! According to a pilot study by the Nutrition and Metabolic Research Center at Scripps Clinic, adding grapefruit to one’s diet may result in weight loss. The 12-week pilot study monitored weight and metabolic factors of 100 men and women who participated in the Scripps Clinic ‘Grapefruit Diet’ study. Those people maintained their daily eating habits and slightly enhanced their exercise routine. The only dietary change they made was to begin eating grapefruit and drinking grapefruit juice. On average, all those participants who ate half a grapefruit with each meal lost over 3 pounds, with some participants losing more than 10 pounds! While more research is needed, these weight loss changes could be attributed to properties found in grapefruit or the fruits natural ability to satisfy the appetite.

Some people say that Oranges are too messy for eating in public!
Oranges are sturdy, portable and pre-portioned, making them a convenient and nutritious snack. Virtually seedless, oranges are easy to peel so they can be enjoyed anywhere, anytime. One orange contains all the vitamin C the average person needs each day, as well as potassium, dietary fiber, folic acid and antioxidants. Plus, they are fat-free, sodium-free, and cholesterol-free! Besides all that, oranges on average contain about 80 calories and plenty of natural sugar.

It’s okay to eat Oranges even if you have Acid Reflux Disease.
Contrary to popular belief, there is no reason to avoid citrus fruits if you suffer from Gastro Esophageal Reflux Disease, also known as GERD. According to a study conducted by Stanford University and published in the Archives of Internal Medicine (May, 2006), there was not enough evidence to support the theory that eating citrus or other acidic foods will make heartburn worse, or that by avoiding them that your condition will get better.

Playing sports doesn’t mean you can’t eat acidic fruits.
The nutrient dense orange is an easy way for athletes to get the right mix of vitamins, antioxidants and a great tasting energy boost while participating in organized sports. In addition to being a great carb replacement, nutrients in oranges such as potassium may help reduce muscle soreness. Plus, the sweet, refreshing taste of fresh oranges is a bonus for any athlete looking for a energy boosting pre- or post- workout snack. It’s cool to the mouth and is a welcome taste when your mouth is dry.

For sweeter breath, eat an orange or drink orange juice.
Ever notice how nice your mouth feels after eating citrus? Oranges particularly with their sweet taste and acidity give your mouth a more pleasant taste and smell. The acids help to break down bacteria, and Vitamin C is very beneficial to the health of your gums. As a matter of fact, the first line of defense against gum disease, besides proper oral hygiene is to make sure you are getting enough Vitamin C.

You can add lemon to green tea to increase the antioxidant benefits.
Citrus juices enable more of green tea’s unique antioxidants to remain after simulated digestion, possibly making the pairing even more beneficial our health than previously thought. Recent test results show that lemon juice caused 80 percent of tea’s catechins to remain. Following lemon, in terms of stabilizing power, were orange, lime and grapefruit juices. In addition to the health benefits, adding lemon to green tea can also improve its taste! The sour taste of the lemon’s juice can help mask the bitter taste of green tea.

Can people with diabetes eat oranges since they contain sugar?
People with diabetes are strongly encouraged to choose fruit over more processed foods high in sugars and other carbohydrates. Fruit contains natural fiber, vitamins, enzymes and other essential nutrients that people with diabetes need to maintain a healthy diet. The majority of common fruits, including oranges, have a low to medium glycemic load. While each person is different, most people with diabetes can enjoy fresh fruit as part of a healthful diet. Check with your physician before making any changes to your diet, especially if you are diabetic. The secret to eating fruit on a diabetic diet is to eat small portions over the course of a day.

Fruit provides healthy carbohydrates for our diet.
It’s okay to have carbs, you just want ones that release their energy slowly. Most fruits, including oranges and grapefruit, are perfect for this because they have a low glycemic load and also contain fiber. What that means is that the carbohydrates found in fruit such as oranges are good quality carbohydrates. Fruits are good for you and should be a regular part of a healthy diet.

Don’t compare apples to oranges.
While all fruits and vegetables provide benefits, Oranges scored a full 100 points for nutrition, while apples received 96 points. So despite that old saying about “an apple a day keeps the doctor away,” the orange beats out the apple in this ranking system. While apples are excellent for your health, they can’t trump the big Orange when it comes to healthy eating. The best way to “keep the doctor away”.

Please leave a comment below:

As women, our bodies need vitamins and minerals that are different than a man’s. Ideally, we would get these essential vitamins through the food that we consume on a daily basis. However, in this fast-paced world and the modern woman’s schedule, we’re lucky if we eat at all, never mind making sure our body is getting what it needs to function. {+}

That’s why it’s crucial that in addition to trying to eat healthy, you add at least a women’s daily multivitamin to your routine. However, all multivitamins are not created equal so it’s important that you take a few minutes in the vitamin aisle of your grocery store to pick a multivitamin that has at least the recommended amounts of the following vitamins and minerals.

1. Folic Acid. Folic acid has been thought to help prevent certain diseases and conditions such as heart disease, high blood pressure, Alzheimer’s, depression, cancer, and memory loss. It also supports normal cell growth and helps prevent anemia, something many younger women suffer from. Folic acid is extremely important for pregnant women and should be a part of your prenatal vitamins. Recommended dosage for women is 400 mcg and pregnant women should take at least 600 mcg. You can also boost your folic acid count naturally by eating dark leafy greens and orange juice.

2. Vitamin K. This vitamin is often missing from a multivitamin so check your labels carefully. Recommended daily dosage is 90 mcg. Most multivitamins don’t come close to this number however. Vitamin K is essential for strong bones, healthy blood clotting, and can also reduce your risk of heart disease. You can naturally get your Vitamin K from eating dark leafy greens such as swiss chard, spinach, kale, and broccoli.

3. Vitamin B6. Vitamin B6 is an essential vitamin for a healthy immune system. It also helps produce hormones and brain chemicals. It has been known to reduce depression, heart disease, and memory loss and also can help maintain your blood sugar levels. Pregnant women can use Vitamin B6 to help with morning sickness. 2 mg is all that is recommended and most multivitamins contain this vitamin. It can be found naturally in fortified cereals, beans, poultry, and fish.

4. Calcium. It’s no surprise that calcium makes our list. Its role in keeping your bones healthy and strong and preventing osteoporosis is well known. However, calcium also provides your body with many other additional benefits. These include lowering your risk of high blood pressure, and even colon cancer. Women can also reduce the effects of PMS and even help you lose weight! Check your multivitamin and make sure you are getting the proper amounts of calcium. You may need to buy a vitamin supplement just for calcium. Women ages 19 to 50 should take 1,000 mg of calcium and women over 50 need 1,200 mg. a day. You can also boost your calcium intake by eating leafy greens, dairy, and juice.

5. Vitamin A. Vitamin A, also known as beta carotene, is essential for a healthy immune system by helping to fight off infections and also plays a vital role in your eye health by promoting a healthy lining of the eye. It can also contribute to healthy bones and teeth. Up to 5,000 IU is an acceptable dosage. You can also find Vitamin A in whole eggs, liver, milk, fortified cereals, and dark fruits and vegetables such as carrots and apricots.

6. Vitamin D. While we all know that calcium can strengthen our bones, what most people don’t realize is our bodies can’t properly absorb calcium without Vitamin D. Vitamin D can also lower your risk of multiple sclerosis, rheumatoid arthritis, and certain forms of cancer. This vitamin can also help reduce your PMS symptoms and protect your vision. You can get Vitamin D naturally from fortified milk, salmon, and egg yolks. 400 IU is the recommended dosage.

7. Vitamin E. Healthy hair and skin come from sufficient amounts of Vitamin E. It’s no coincidence that this vitamin is found in a lot of moisturizers and shampoos. Its anti-aging properties have been used for years because of its ability to fight cell damage. It can also help prevent heart disease, cataracts, memory loss, and certain types of cancer. Vitamin E occurs naturally in wheat germ, most nuts such as hazelnuts, almonds and peanuts, and spinach. The recommended dosage of Vitamin E is 30 IU.

8. Vitamin B12. Another essential vitamin in the B family, Vitamin B12 can help prevent heart disease, memory loss, and anemia. It has also been proven to help with depression and can help maintain nerve and brain functions. The recommended daily dosage is 6 mcg and can be found naturally in poultry, some lean meats, eggs, milk, and shellfish.

9. Vitamin C. Known as an immunity booster, Vitamin C has many health benefits including helping you heal faster, promoting tissue growth, and reducing your risk for certain kinds of cancer, heart disease, and tissue damage. 60 mg is the recommended daily dosage, but you can also try to eat any kind of citrus fruits, dark leafy greens, brussel sprouts and peppers.

10. Omega-3 Fats. Omega-3 fats are the kind so good fat that you hear so much about. We’re encouraged to eat foods rich in these kind of fats such as fish, flaxseeds, and walnuts. However, most people don’t get enough of their Omega 3s. This is one supplement you won’t find in your multivitamin, and require you to take a separate supplement. Fish oil or flax seed oil supplements are great options. Omega-3s can reduce your risk of heart disease, osteoporosis and bone loss, memory loss, as well as rheumatoid arthritis.

Taking a multivitamin made especially for women is a great start to getting the essential vitamins and minerals you need to stay fit and healthy. By keeping these 10 essential vitamins and minerals in mind as well as the daily dosages, you should be able to find all the vitamin supplements you need.

Share a discussion by leaving a comment below:

It’s one thing to want to lose weight, and it’s another to actually put a plan into motion to lose weight. Dieting can be all well and good, but just one bad trip to your local grocery store can undue your eating habits for the next week or so!

Starting a healthy diet begins with learning how to successfully navigate your grocery store. Just like an explorer in the wilderness, knowing what you can eat and where you can find it is the secret to surviving a trip to your grocery store without loading up on junk food.

{+}

Rule No. 1: Never shop on an empty stomach. You know exactly what I’m talking about. You forget to eat before you go into the grocery store. You go in for just a few items and you come out with a smorgasbord full of naughty treats and snacks plus a full fried chicken meal for dinner. Shop only on a full stomach. Plan this one out. It’s very important for your diet that you never ever shop when you are hungry. Not only does it save your diet, but it also saves your pocketbook.

Rule No. 2: Shop only with a list. Treat the grocery store like a battle field. You can’t just go in there all willy nilly and expect to come out unscathed. You need a list that details exactly what you need. Just a few extra minutes of planning before you go in can save you from wandering aimlessly down one of the junk food aisles. Even better, if you know the layout of your grocery store, try grouping your items by department, so you can get in and get out that much quicker.

Rule No 3: Skip the processed foods. If food comes in a box, chances are it’s not going to help you with your diet. Processed foods are usually crammed full of immense amounts of sugar and sodium…nothing your healthy diet needs that’s for sure. It’s not rocket science… stick to the fresh foods and your diet will thank you. Fresh fruits and vegetables, meats and fish. All these can give you the vitamins and minerals you need for a healthy diet. Something to think about… if your current shopping cart has more than 50 percent of food that is in boxes or cans… you definitely need to take this rule seriously.

Rule No 4. Don’t venture into the aisles. Think about it…where can you always find the fresh foods? Fruits, vegetables and meats are always found around the perimeter of the store. The center aisles have the food that can stay on the shelf for well… years it seems. If you keep away from the middle aisles and stick to the perimeter, you’ll do much better with your shopping.

Rule No. 5. Consider the organics. I know, they are much more expensive than regular foods, but consider that they are grown without harmful pesticides and handpicked and you realize why you have the extra costs. Now, you don’t have to buy everything organic. Certain foods it doesn’t matter because of the thick exterior. Bananas, avocados, and sweet potatoes are all safe to by conventional. However, when it comes to fruit and vegetables that don’t have the protective skin such as peaches and apricots, organic is the best. They have found more than 29 different kinds of pesticides on one peach alone.
Rule No. 6. Don’t discount frozen foods. OK, we did say that fresh foods are the best for you, but we do understand that this isn’t always a possibility. When you can’t eat fresh, frozen is better than canned. Keeping a couple bags of frozen fruits and vegetables can help you out when you’re in a pinch. Just about any kind of frozen vegetable can be thrown into a soup at the last minute to make a great healthy meal in no time.

Rule No. 7. Sometimes canned is better. Yes, I know, we just said that fresh foods are the best, but there is one exception to this rule – tomatoes. Tomatoes are great to keep canned in your pantry because they actually have been shown that when they are canned, the amounts of antioxidants in them are increased. That’s because when they are canned the antioxidants in them are concentrated. Canned tomatoes can be added to just about anything. Throw them into a stew or a chili to get the flavors really going in your favorite dish.

Rule No. 8. Pay attention to beverages. You may not realize it, but calories can really add up in your drinks. Just one soda can equal 200 calories. Instead of drinking your empty calories away, you could have eaten a healthy snack that would have actually given you energy instead of just a sugar rush. Stay away from full fat mils as well. While there are health benefits to drinking milk, full fat milk has loads of calories that you simply don’t need. It’s great to drink milk, but opt for the fat free skim milk instead.

Rule No. 9. Go for whole wheat. You know you heard it before; white bread does nothing for you. That goes for anything made with bleached and processed flour. In today’s market there are so many tasty alternatives for you to choose from. Instead of white bread, go for a whole grain wheat bread. Instead of white rice, choose brown rice. Instead of regular pasta, try the whole wheat versions. You may even find that you like these healthier versions better. They can usually be found right next to their unhealthy counterparts.

With these 9 simple rules in mind, you should find that you will be well equipped with a plan for your next trip to the grocery store. By having a battle plan when you go to the grocery store, you’ll find it much easier to avoid any last minute temptation or naughty impulse to buy a quart full of ice cream. Live by these nine rules and you should have no problem sticking to your diet.

Start a discussion by leaving a comment.

Breakfast

Florida Fruity Sunny Smoothie
This cool and creamy drink is delicious for breakfast or as a snack. The flaxseed oil adds healthy monounsaturated fatty acids that have been proven to fight belly fat.

{+}

Ingredients:
1 ½ cups frozen mango cubes or peach slices, slightly thawed or 1 large mango, peeled and sliced.
1 cup hulled, halved fresh strawberries
1 cup fat-free vanilla yogurt or light vanilla soy milk
½ cup chilled mango nectar
1 Tbsp frozen pineapple juice concentrate, slightly thawed
1 Tbsp flaxseed oil

Preparation:
• Place mango, strawberries, yogurt, nectar and juice concentrate in blender. Add about 5 ice cubes if you use fresh mango. Blend well until smooth.
• Add flaxseed oil and blend for 2 seconds. Pour into 2 chilled glasses.
• Serves 2

Per Serving: Saturated Fat: 1.5g, Protein: 8g, Sodium: 86mg, Total Fat: 14g, Carbs: 65g, Fiber: 5g,
Cholesterol: 2mg. For those who insist on counting the Calories: 399.
Lunch

Panini Style Roast Beef Sandwich with Creamy Dijon, Tomato and Avocado

Ingredients:
4 slices low-calorie multigrain bread
4 oz thin deli sliced lean roast beef
1 beefsteak tomato
½ avocado, sliced
¼ cup baby arugula
1 tsp Dijon mustard
¼ tsp extra virgin olive oil

Preparation:
• Top 1 slice of bread with roast beef, tomato, avocado and arugula. Spread remaining slice with mustard and lay face down on arugula.
• Heat nonstick grill pan over medium heat until hot. Brush sides of sandwich lightly with oil and place in pan. Set a skillet with a heavy-bottom, on top of sandwich and cook 1 to 2 minutes per side. Should be warm in center.
• Serves 2

Per Serving: Saturated Fat: 2g, Protein: 17g, Sodium: 639mg, Total Fat: 12g, Carbs: 25g, Fiber: 4g,
Cholesterol: 30mg. For those who insist on counting the Calories: 251.
Dinner

Dijon Salmon with Dill Cream Sauce
This is a low-fat, low-calorie, heart-healthy dish that is good for your entire family. A delightful fish entrée with mouth-watering flavor, tastes great with steamed broccoli.

Ingredients:
1 cup fat-free sour cream
2 tsp dried dill
3 Tbsp scallions, finely chopped
2 Tbsp Dijon mustard
2 Tbsp lemon juice
1 ½ lb salmon filet with skin, cut in center
½ tsp garlic powder
½ tsp black pepper
Fat-free cooking spray, as needed

Preparation:
• Whisk sour cream, dill, scallions, lemon juice, and Dijon mustard together in large bowl until well blended.
• Preheat oven to 400º F; and spray baking sheet with nonstick fat-free cooking spray.
• Place salmon, skin side down on baking sheet.
• Sprinkle with garlic powder and pepper, then spread with sauce made in Step 1.
• Bake salmon until opaque in center, or about 20 minutes. For best taste, do not over bake.
• Serves 4.

Per Serving: Saturated Fat: 2g, Protein: 27g, Sodium: 229 mg, Total Fat: 7g, Carbs: 5g, Fiber: less than one gram,
Cholesterol: 76mg,
Potassium: 703g. For those who insist on counting the Calories: 190.
How to Select Salmon, Fish and Seafood

The lovely pink-hued salmon can be served in a variety of ways and is always a favorite among fish lovers and enjoyed even by those who are not always fond of fish. It’s delicious and nutritious with omega 3 fatty acids. The season for the different species of salmon ranges from early summer to late fall, however, with increased production of farm-raised salmon this healthy fish can be found fresh in local supermarkets year round.

The salmon flesh ranges in color from pink to red to orange with some varieties richer in important omega 3 fatty acids than others. Two examples of salmon, chinook and sockeye are fattier fish than pink and chum and contain great amounts of healthy omega 3 fatty acids.

Just two servings of Omega-3-rich fish per week can lower triglycerides. Triglycerides are a form in which fat is carried in your bloodstream. In normal amounts, triglycerides are important for good health because they serve as a major source of energy. High levels of triglycerides, however, are associated with high total cholesterol, high LDL (bad) cholesterol and low HDL (good) cholesterol), and therefore, with an increased risk of cardiovascular disease.

Salmon is sold in many different forms. Fresh salmon is available as a whole fish or in steak or fillet form. Salmon is also available frozen, canned, dried or smoked. Whenever possible, choose wild rather than farm raised salmon.

Sockeye salmon are an exceptionally rich source of vitamin D: a 4-ounce serving of baked or broiled sockeye salmon provides 739.37 IU of vitamin D. The same 4-ounce serving of chinook salmon, another excellent source of vitamin D, supplies 411 IU.

Fresh whole salmon and other whole fish should be displayed buried in ice, while fillets and steaks should be placed on top of the ice. Smell is a good indicator of freshness. Once the fishmonger wraps and hands you the fish that you have selected, smell it through the paper wrapping and return it if it does not smell right.

Smoked salmon should not have dry or brown edges. In addition, avoid smoked salmon that is very shiny or is leaking moisture as it is probably not too fresh.

When storing all types of seafood, including salmon, it is important to keep it cold since fish is very sensitive to temperature. Therefore, after purchasing salmon or other fish, make sure to return it to a refrigerator as soon as possible. If the fish is going to accompany you during a day full of errands, keep a cooler in the car where you can place the salmon to make sure it stays cold and does not spoil. Out ice or a couple of those plastic blue ice and freeze the night before.

The temperature of most household refrigerators is slightly warmer than ideal for storing fish. So, in order to ensure maximum freshness and quality, it is important to use special storage methods to create the best temperature for holding the fish. One of the easiest ways to do this is to place salmon, which has been well wrapped, in a baking dish filled with ice. The baking dish and fish should then be placed on the bottom shelf of the refrigerator, which is its coolest area. Replenish ice one or two times per day.

Start a discussion by leaving a comment.

Read Part 1 here.