Do You Have Healthy Blood Sugar Levels?

The glycemic index or GI measures how fast the body breaks down most foods, such as carbohydrates. Once the food has been broken down, the sugars then turn into glucose. Glucose is the main source of fuel for the body’s cells. There are two stages: High and Low

High glycemic carbohydrates are best consumed during or within an hour after exercising. Generally, these types of foods enter the bloodstream immediately and are readily available to help fuel or refuel the muscles. These foods can also provide an adverse affect. When consuming high glycemic foods, one may feel tired due to the spike in insulin levels. It is best not to eat them alone. If you were to look at the food’s glycemic index, any number over 56 are considered high glycemic. These types of foods consist of: White breads, white potatoes, white flour, cereals, puffed wheat, watermelon, jelly beans, honey, sodas, pinto beans, ice cream, candy bars, oranges, pineapples and cantaloupe.

Low glycemic carbohydrates are best consumed for breakfast or throughout the day. These enter the bloodstream slowly best eaten early in the morning or pre-workout (exercise). These types of foods provide long-term energy and help maintain glucose (blood sugars) levels during the day or extended workout sessions. If you were to look at the food’s glycemic index, any number lower than 55 are considered low glycemic. These types of foods consist of: nuts, cherries, grapefruit, milk, yogurt, apples, bananas, baked beans, oatmeal, all bran, peaches, carrots, green grapes, orange juice, sweet potatoes, yams and sweet corn.

Complex Carbohydrates

Complex carbohydrates are slowly broken down into the body, where it is used for fueling energy.

There are two types of complex carbohydrates, high and low fiber. High fiber, complex carbohydrates are not digestible for humans, due to the lack of an enzyme the body can not produce. High fiber foods, such as spinach, collard greens, lettuce and broccoli are known to be the healthiest choices for human nutrition. Low fiber complex carbohydrates are bananas, tomatoes, squash, grains, potatoes and rice. Examples of complex carbohydrates: sweet potatoes, grains (oatmeal, brown rice, long grain rice, etc.), whole wheat flour and yams.

Generally, one should consume complex carbohydrates during breakfast to help provide energy for the rest of the day. One can also consume complex carbs after a weight training session or exercising to help restore the loss of energy and muscle tissue.

Simple Carbohydrates

Simple carbohydrates are easily identified by their sweetness taste and come in various forms of sugar, such as lactose, sucrose, fructose, dextrose and artificial sweeteners. In the body, simple carbs are easily broken down and are readily available for quick or fast energy. After consuming simple carbs, one may feel perked up, also known as a sugar high. One may also feel hungry soon after consuming a simple carb, due to fast digestion.

Simple carbs are basically carbohydrates that have been processed, and ones you generally want to avoid. They are digested quickly and many have refined sugars. Example of simple carbs: sugar (not refined), white flour, white rice, syrup, high fructose corn syrup (HFCS) and honey. Just remember many crackers, granola candy bars, chips, Gatorade, sport drinks and cereals are full of simple carbohydrates.

Generally, runners or cyclists consume simple carbohydrates to prolong endurance.

Slow vs. Fast Metabolisms, Which are you?

Many people are classified according to their personalities and body types. For example, high stressed individuals are classified as type A personalities, and are known to be vulnerable to stress related diseases. On the other hand, type B personalities, are not as likely to produce the conditions that affect type A’s.
Body types are also another attribute used to categorize individuals. Individuals who have a body structure that resembles an apple-shaped are found to susceptible to certain types of cancers, diabetes and heart diseases. Individuals who have an increasing amount of fat deposition in the abdominal region are known as apple-shaped. Alternatively, individuals who are pear shaped are not as high risk for cancers, diabetes and heart diseases. Pear-shaped individuals tend to build up fat below the hips, in the buttocks and thighs areas.
One might ask him or herself, how do I know if I’m a “slow” or “fast” metabolism? The metabolism is known to convert the fuel in food one eats into energy needed to power everything one may do, from moving to thinking to growing.

“Fast” Metabolizers: This type of metabolism increases exposures to cardio-vascular disease, ulcers, allergies, arthritis and diabetes. This metabolic pattern also causes individuals to gain weight in the abdominal region, also known as an apple-shaped body type.

• May call themselves a night owl
• May perspire very easily.
• Often are people who are intellectually oriented and jump from subject to subject
• Many are regularly hyper and have a difficult time calming down or relaxing.
• These people are known as stress-aholics, who tend to gravitate towards stressful situations.
• Commonly known as the center of attention or think they have big egos.
• Many are work driven, and demand perfection from those around them.
• Frequently develop addictive personality traits, and often become obsessive and compulsive.

Individuals with fast metabolisms should avoid or steer away from such foods because it may cause the metabolism to fall into a sedative mode.
• Spinach, beet greens, rhubarb and chard
• Should not consume large amounts of protein
• Phytic acid, which is found in cereal and grains

“Slow” Metabolizers: Slow metabolizer’s have a tendency to gain weight in the hips and thighs, known as the pear-shaped structure. According to Dr. Watts, 80% of American’s have a slow metabolism.

• Low blood pressure
• May tire easily, fall asleep easily, but awaken frequently throughout the night.
• Suffer from low body temperature
• Individuals perform like perfectionists
• They have the ability to follow completed tasks until completion
• May suffer from low self-esteem and feelings of inferiority
• Most vegetarians have slow metabolic rates

Individuals with slow metabolisms should avoid or steer away from such foods, because it causes the metabolism to fall into a sedative mode.
• Bamboo shoots, cauliflower, broccoli, say, cabbage, apricots, prunes, cherries and dairy.

Have you checked your oil lately?

Fish oil or Omega 3 fatty acids are particularly absent in the American diet. Many people today believe that eating fish is sufficient. Americans also think taking a cod liver supplement is a good source of Omega 3’s. However, cod liver supplements are inadequate and you are wasting your money and health. Cod Liver comes from the dumping ground of the fish. Yes, when you swallow a cod liver pill, you are ingesting the dirty parts of the fish.
Not all species of fish have high levels of DHA (dososahexaenoic acid) and EPA (eicosapen taenoic acid). Both EPA and DHA are responsible for many impressive health benefits. Many of these health benefits include:

Adults:
Lowering the risk of heart disease
Reduce the risk of strokes
Improve brain and heart health
Support against the natural signs of aging
Healthy mood support
Natural immune defense
Support healthy cholesterol and blood pressure levels
Healthy joints and skin
Skin and blood vessel elasticity / inflammation
Relieves depression
Increases survival time for cancer patients
Improves arthritis


Children:
Improve asthma in children
Helps concentration and focusing (ADD/ADHD)
Relieves depression