Glycemic Index

What are the Benefits of the Glycemic Index?

From the Glycemic Index Foundation  http://www.glycemicindex.com/
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 carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals.
  • Low GI diets help people lose and manage weight
  • Low GI diets increase the body’s sensitivity to insulin
  • Low GI carbs improve diabetes management
  • Low GI carbs reduce the risk of heart disease
  • Low GI carbs improve blood cholesterol levels
  • Low GI carbs can help you manage the symptoms of PCOS
  • Low GI carbs reduce hunger and keep you fuller for longer
  • Low GI carbs prolong physical endurance
  • High GI carbs help re-fuel carbohydrate stores after exercise

How to Switch to a Low GI Diet

The basic technique for eating the low GI way is simply a “this for that” approach – ie, swapping high GI carbs for low GI carbs. You don’t need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet.
  • 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 or Doongara rice
  • Enjoy pasta, noodles, quinoa
  • Eat plenty of salad vegetables with a vinaigrette dressing

Low GI foods only bring about slow release and rise in glucose. This controls the spikes in insulin. Carbohyrdates with a low GI (0-54) help you feel fuller, give you more energy, and can lead to weight loss and reduced risk of diabetes.

Category Food Name Glycemic
Index
Vegetables
glycemic index of vegetables
Baked Beans
Kidney beans.
Lima beans.
Navy beans.
Pinto beans
Soy beans.
Beets.
Tomato Sauce
Peas
Sweetcorn
Broccoli, cauliflower, celery
Vegetarian chili
Mashed potato, instant
French Fries, baked
Potato, peeled & steamed
Carrots
48
27
32
38
45
18
64
49
48
48
10-25
39
74
54
65
47
Breads | Glycemic Index of Bread
glycemic index of bread
Dark rye
French baguette
Hamburger bun
Kaiser roll
Pita bread – whole wheat
Sourdough
Fruit Bread
White bread
Wonder Bread, White Enriched
Wheat bread – stoneground
Whole wheat
Bagel, plain, white
Wholegrain Bread
Multigrain Breads
English Muffin, Whole Grain
Oat Bread
Rye Bread
Bran Muffin
51
95
61
73
57
52
53
70
71
53
69
72
40
45
45
65
50
65
Meats / Chicken | Glycemic Index of Meat and Chicken
glycemic index of meat and chicken
Sweet & Sour Chicken w/Noodles
Lean Cuisine, French style Chicken
Beef casserole
Chicken Nuggets, frozen
Fish Fingers (strips)
Pizza, cheese
Sausages
Hamburger (with bun)
Chicken Nuggets, frozen & microwaved
Sushi, roasted
41
36
53
46
38
60
28
66
46
55
Cereal
glycemic index of cereal
All-Bran Kellogs
Bran Flakes, Post
Cheerios
Cocoa Krispies
Corn Chex
Corn Flakes
Corn Pops
Cream of Wheat.
Frosted Flakes
Froot Loops
Grapenuts Flakes
Frosted Mini Wheats
Honey Smacks
Multi Bran Chex
Museli
Raisin Bran
Rice Chex
Shredded Wheat
Honey Smacks
Special K
Total
Pancakes, from shake Mix
Pop Tarts
42
74
74
77
83
84
80
74
55
69
80
58
71
58
43
73
89
83
56
54
76
67
70
Rice
gi values
Barley, pearled
Couscous
Instant, 1 cup, cooked
Uncle Bens, converted
Long grain White
Short grain, white
Rice Noodles
Instant rice – white (boiled)
Brown rice (boiled)
Brown rice (steamed)
25
65
87
44
41
72
53
87
72
50
Cookies
http://www.glycemicedge.com/images/food-cookies.jpg
Graham crackers
Oatmeal cookie
Vanilla wafers
74
55
77
Crackers
http://www.glycemicedge.com/images/food-crackers.jpg
Rice cakes, plain
Stoned wheat thins
Water cracker
82
67
78
Dairy
http://www.glycemicedge.com/images/food-dairy.jpg
Ice cream, vanilla, 10% fat
Low Fat Ice Cream
Milk, whole
Milk, skim
Milk, chocolate, 1%
Pudding
Milk, soy
Tofu frozen dessert, low fat
Yogurt, nonfat, fruit, sugar
Yogurt, nonfat, plain, artificial sweet.
Yogurt, nonfat, fruit, artificial sweet
Custard
61
35
27
32
34
43
31
115
33
14
14
43
Fruits
http://www.glycemicedge.com/images/food-fruit.jpg
Apple, 1 medium
Apple juice, unsweetened
Apricots, 3 medium
Banana bread
Banana
Cherries
Cranberry juice
Grapefruit, raw
Grapes, green
Kiwi
Mango
Orange
Orange juice
Peach
Pea
Pineapple
Plums
Prunes
Raisins
Watermelon
Cantaloupe
38
40
57
47
55
22
52
25
46
52
55
44
46
30
38
66
69
29
64
72
65
Pasta / Pizza
http://www.glycemicedge.com/images/food-pasta1.jpg
Fettuccine
Linguine
Linguine with Shrimp Dinner
Macaroni
Deluxe macaroni & Cheese Dinner
Ravioli, meat
Ravioli, drum wheat flour, meat
Spaghetti, white
Spaghetti, wheat
Spaghetti, white,
boiled
Spiral, durum
Tortellini, cheese
Vermicelli
Pizza, Super Supreme
Pizza, Vegetarian Supreme (Pizza Hut)
Lasagna, vegetarian
Lasagna, meat (Healthy Living brand)
Lasagna, beef
45
52
40
47
36
39
39
41
37
42
43
50
35
36
49
20
28
47
Snacks
http://www.glycemicedge.com/images/food-snacks.jpg
Vanilla wafers
Doughnut, deep-fried
Apple Muffin
Sponge cake, plain
Snickers Candy bar
Pretzels
Potato chips
French Fries
Popcorn, light, microwave
Popcorn, regular
Pop Tarts, chocolate
M&M’s Chocolate candy, peanut
Snickers Bar
Mars Bar
Peanuts
Cashew nuts
Granola Bar, chewy
Graham crackers
Doritos Corn chips
77
75
48
46
41
83
54
75
55
72
70
33
41
68
14
25
61
74
72
Drinks
http://www.glycemicedge.com/images/food-drink.jpg
Coca-Cola
Gatorade
Fanta soft drink
Apple Juice
Orange Juice
Tomato Juice
Lemonade, sweetened
Fruit Punch
Chocolate Milk
77
78
63
40
50
38
54
67
34

Find out more about controlling your blood sugar.

Too Little Vitamin D

Supplement your vitamin D intake.

Vitamin D is a fat-soluble pro-hormone that exhibits numerous effects in the body and does far more than promote healthy bones and teeth. It exists in two major forms called vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).

Vitamin D3 is produced in skin following exposure to sunlight, specifically ultraviolet B radiation. Vitamin D is converted into 25-hydroxy-vitamin D which is the primary circulating form in our bodies. This form is then converted into the active form of the vitamin, namely 1,25-dihydroxy-vitamin D by the kidneys. 

So why Supplement if we can naturally get it?

Due in part to the fact that people are now using sun-blocking agents more so than ever before, and are advised to avoid exposure to the sun, over 50% of the adult population in the United States is vitamin D deficient.

Even the latest events in our County i.e., the Covid-19 pandemic is proving to be challenging for those not in optimal health, and being Vit D deficient is part of that conversation. As a consequence, supplementation with vitamin D is essential. 

The active form of vitamin D is responsible for numerous body functions including promoting healthy bones and teeth. It has been shown that supplementing with vitamin D decreases the incidence of bone fractures in the elderly by as much as one-third. Other functions of vitamin D include supporting the immune system, modulating inflammation, and decreasing the incidence of various forms of cancers including cancers of the colon, prostate, breasts, and other tissues. Recent studies have also indicated that vitamin D may help prevent the onset of diabetes.  Also, did you know to be deficient in Vit D causes weight gain? Yes, its makes it so much harder to lose weight.

The Daily Value (DV) for vitamin D is 400 IU. However, numerous studies suggest that this amount is insufficient to meet our bodies’ needs and that significantly higher levels are required to provide optimal benefits. Recent studies have suggested that the upper limit of safety for vitamin D is approximately 10,000 IU. 

Make sure your getting your vitamin D daily. We take ours at bedtime to improve better absorption rates as our body heals and restores itself during sleep.

Nutrient Timing

By William J. Kraemer, Ph.D.

A popular concept in strength training related to nutrition is the importance of nutrient timing.  Getting macronutrients into the system before and after a conditioning session is important for optimal repair and remodeling of tissues. An increasing amount of research has focused on this concept over the past five years. While the specific recommendations can be variable, an important finding is that protein intake along with some carbohydrate both before and after the workout may be optimal for the recovery process.

The most important finding in this concept for recovery resides with complete protein and more importantly, the essential amino acids including branch chain amino acids.  Typically, 20 to 25 g of protein is consumed before the workout.  To stimulate protein synthesis, it appears that protein intake prior to the workout is more effective than after the workout. Additionally, as one gets older (e.g., over the age of 40) and digestive challenges become more prevalent, the amount of essential amino acids required appears to be increased.

Intakes of small amounts of carbohydrate before workouts allows for insulin signaling to help with protein synthesis.  Carbohydrate intake after a workout typically begins the replacement of muscle glycogen stores.  Typical carbohydrate intakes range from 25 to 50 grams. However, the key nutrient for the enhancement of recovery is protein, more specifically essential amino acids.

The demands for protein synthesis arise from the damage that can take place with exercise stress.  Exercise results in the breakdown of muscle or more specifically muscle fibers. Muscle fibers are made of contractile proteins that produce the forces of movement, and keeping these proteins in place is a host of what are called non-contractile proteins that also need repair if damaged.

So the first site of real recovery is at this level of muscle fibers which are used to perform the activity.  Now not all muscle fibers are used for every activity and therefore the damage to tissue can vary based on the intensity and duration of the exercise.  Lifting heavy weights in a weight training workout will create more muscle tissue damage. Therefore, the recovery and rebuilding process will be enhanced not only by providing the body with the needed intake of protein, but the timing of some of the protein intake will also be important.

Weight training sessions as well as long duration endurance events such as 10Ks, triathlons, marathons and other ultra-distance events produce significant repair requirements.  Endurance events produce some of the greatest damage to muscle fibers as a result of the long duration and repeated use of muscle, especially the slow twitch muscle fibers. Many times endurance athletes (who should also lift) forget to take in protein around their training sessions and competitions since they are so focused on the replacement of carbohydrate.

In summary, the demands of exercise and the resulting damage ranges on a continuum from low to high. But in each case, optimizing the intakes of carbohydrate and protein is an essential part of helping the body to recover. And on training and competition days, timing of a portion of the total intake of nutrients is also an important consideration.

Why Omega-3

Omega-3 fatty Acids and Osteoarthritis 

Date:  Nov. 4, 2011

as posted in NCSF Health and Fitness News
http://www.ncsf.org/NewsArticles/0-177/Omega-3fattyAcidsandOsteoarthritis.aspx

New research published in the journal Osteoarthritis and Cartilage has shown for the first time that omega-3 fatty acids (FAs) from either fish or flax oil could significantly reduce the signs and symptoms of osteoarthritis (OA). Omega-3-rich diets fed to guinea pigs (which naturally develop OA) in the recent study appeared to reduce the prevalence of disease by 50% when compared to a standard diet. The investigation is considered a major step towards demonstrating the use of omega-3 FAs for slowing down the progression of OA as well as improving overall joint health. OA affects over 27 million US adults; approximately 13.9% of adults aged 25 and older and 33.6% of those over 65. It is characterized by degeneration of cartilage and its underlying bone within a joint which eventually leads to pain and joint stiffness. The joints most commonly affected include the knees, hips, and those in the hands and spine. Currently there is no known cure or effective treatment to slow progression of the disease. Treatment is limited to pain relief via medication and/or lifestyle changes and therapy to improve function. Surgery or even joint replacement is occasionally warranted. Lead researcher, Dr. John Tarlton, from the Matrix Biology Research group at the University of Bristol’s School of Veterinary Sciences stated that the classic initial signs of OA such as degradation of cartilage collagen and loss of molecules that provide its shock-absorbing properties were both reduced with omega-3 supplementation. “Furthermore, there was strong evidence that omega-3 influences the biochemistry of the disease, and therefore not only helps prevent disease, but also slows its progression, potentially controlling established osteoarthritis,” he explained. He goes on to explain that the effects of omega-3 FAs on OA should be directly examined with humans in further studies to develop conclusive evidence, but OA in guinea pigs is the most appropriate model for spontaneous, naturally occurring OA and the development of supporting evidence for use in human disease.

Further important considerations:

  • It appears that fish oil is far more effective than a flax oil-based supplement, but for strict vegetarians flax is still a viable alternative
  • Most diets in the developing world are lacking in omega-3 FAs
  • Modern diets commonly have up to 30 times too much omega-6 and too little omega-3

The researchers suggest that omega-3 supplementation can address the aforementioned deficiencies and the imbalance seen with modern diets and can positively contribute to a range of other health problems such as heart disease and colitis.

So, make sure your getting enough Omega-3 in your diet daily.

What is the 24 Day Challenge

AdvoCare 24 Day Challenge

My business partner and mentor presents the 24 Day Challenge at our “Shake It Off” Event

For More information click here
Purchase your 24 Day Challenge click here
Once ordered you will receive your information packet containing step by step directions one how to do the program.
For a free one on one consultation to see if this program is for you or to customize for you, just fill out the contact sheet below.

Weight Loss & Vitamin D

Vitamin D levels in the body at the start of a low-calorie diet predict weight loss success, a new study found. The results, which suggest a possible role for vitamin D in weight loss, were presented at The Endocrine Society’s 91st Annual Meeting in Washington, D.C.

“Vitamin D deficiency is associated with obesity, but it is not clear if inadequate vitamin D causes obesity or the other way around,” said the study’s lead author, Shalamar Sibley, MD, MPH, an assistant professor of medicine at the University of Minnesota.

In this study, the authors attempted to determine whether baseline vitamin D levels before calorie restriction affect subsequent weight loss. They measured circulating blood levels of vitamin D in 38 overweight men and women before and after the subjects followed a diet plan for 11 weeks consisting of 750 calories a day fewer than their estimated total needs. Subjects also had their fat distribution measured with DXA (bone densitometry) scans.

On average, subjects had vitamin D levels that many experts would consider to be in the insufficient range, according to Sibley. However, the authors found that baseline, or pre-diet, vitamin D levels predicted weight loss in a linear relationship. For every increase of 1 ng/mL in level of 25-hydroxycholecalciferol – the precursor form of vitamin D and a commonly used indicator of vitamin D status – subjects ended up losing almost a half pound (0.196 kg) more on their calorie-restricted diet. For each 1-ng/mL increase in the active or “hormonal” form of vitamin D (1,25-dihydroxycholecalciferol), subjects lost nearly one-quarter pound (0.107 kg) more.

Additionally, higher baseline vitamin D levels (both the precursor and active forms) predicted greater loss of abdominal fat.

“Our results suggest the possibility that the addition of vitamin D to a reduced-calorie diet will lead to better weight loss,” Sibley said.

She cautioned, however, that more research is needed. “Our findings,” she said, “need to be followed up by the right kind of controlled clinical trial to determine if there is a role for vitamin D supplementation in helping people lose weight when they attempt to cut back on what they eat.”

The National Institutes of Health, the University of Minnesota, and the Pennock Family Endowment at the University of Minnesota funded this study.

Source:
Aaron Lohr
The Endocrine Society

Vitamin D

From Wikipedia, the free encyclopedia
Jump to: navigation, search
For other uses, see Vitamin D (disambiguation).

Calcium regulation in the human body.[1] The role of vitamin D is shown in orange.

Vitamin D is a group of fat-soluble secosteroids, the two major physiologically relevant forms of which are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D without a subscript refers to either D2 or D3 or both. Vitamin D3 is produced in the skin of vertebrates after exposure to ultraviolet B light from the sun or artificial sources, and occurs naturally in a small range of foods. In some countries, staple foods such as milk, flour, and margarine are artificially fortified with vitamin D, and it is also available as a supplement in pill form.[2] Food sources such as fatty fish, mushrooms, eggs, and meat are rich in vitamin D and are often recommended for consumption to those suffering vitamin D deficiency.[3]

… Vitamin D insufficiency can result in thin, brittle, or misshapen bones, while sufficiency prevents rickets in children and osteomalacia in adults, and, together with calcium, helps to protect older adults from osteoporosis. Vitamin D also modulates neuromuscular function, reduces inflammation, and influences the action of many genes that regulate the proliferation, differentiation, and apoptosis of cells.[5]

Find out more at Wikipedia

Products I suggest to help you to stay within sufficient range instead of taking mega doses for a few weeks then fall deficient again. This is especially true for those of you that do not live in areas where you are able to expose your skin to sufficient sun on a regular bases.

Several AdvoCare products are excellent sources of vitamin D. AdvoCare products that contain vitamin D include CorePlex® and CorePlex® with Iron tablets (600 IU vitamin D per serving),, Calcium Plus tablets (200 IU per four tablets),

Getting DHA/Omega 3

DHA is required in high levels in the brain and retina as a physiologically-essential nutrient to provide for optimal neural functioning (learning ability, mental development) and visual acuity, in young and old alike. Some studies have demonstrated that DHA is important in the brain for regulating attention and controlling behavior, and that concentration levels can be increased by providing a supplement of DHA.

High Intensity Training

H.I.T., H.I.T.T. all bring about the results your looking for in half the time or less then pounding out in the gym for hours sacrificing lean muscle mass in the attempt to get fit. Come a few of the many ranges of motion we go through at the P.I.T. to get you those results your looking for.

AdvoCare Training Client with H.I.I.T.

As part of Mario P.I.T. training three days a week, we regimented his supplement intake for maximum results in the P.I.T. and outside of the P.I.T. for maximum recovery time. Mario was able to drop over 10lbs in two weeks.
See what AdvoCare products Mario used while training

“AdvoCare has unobtrusively helped me model a great life enhancement plan. Before AdvoCare there was a level of self-neglect apparent in my life. The AdvoCare products that I have used allowed my body to get all the nutrients it needed and started to curb a lot of my impulsive diet behavior. Loss of body fat was just one side effect. I’m still on my journey and along the way, I’ve wasted my time and money trying different methods and products but with AdvoCare I believe I’m done searching.”

Mario A

Mario’s Favorite Products:

Along with Spark

CarbEaseArginine ExtremeNighttime Recovery
Meal Replacement ShakePost-Workout RecoveryThermoplus
Arginine ExtremeCatalystMNS 3