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Category Archive for: ‘Nutrition’
The Glycemic Index diet

The Glycemic index is a way of measuring a foods carbohydrate effect on a person’s blood sugar levels, or “blood glucose levels”.  As you might be aware, spikes in your blood sugar level cause cravings.

The long and short of it is that a healthier diet consists of foods that fall in the lower range of the index, generally under 55.  Foods that fall in the high range (70 and up) are risky.  Complex carbohydrates low on the index can even raise your metabolism and help you lose weight more quickly.

The following are just a few to get you started:

Glycemic Index list of foods
Sugars
Fructose – 12-25, average 19
Glucose – 85-111, average 100
Honey – 32-87, average 55
Lactose – 46
Diary products
Milk, regular (full fat) 11-40, average 27
Skimmed milk – 32
Yogurt without sugar – 14-23
Bread
White bread – 64-87, average 70
Whole wheat bread made with whole wheat flour – 52-87, average 71
Muffins, cakes, pancakes, waffles etc – vary between 38-102, mostly between 55 and 80
Crackers
Rice Cakes – 61-91, average 78
High fiber rye crispbread – 59-69, average 64
Cold Cereal
All bran – 30-51, average 42
Bran buds – 58
Corn flakes 72-92, average -81
Corn Chex – 83
Fruit loops – 69
Rice chex – 89
Special K – 54-84
Hot cereal
Quick cooking oats – 66
Instant cream of wheat – 74
Grains
Barley – 22-48
Barley, cooked – 50
cornmeal boiled in water – 69
long grained white rice – 50-64
Short and medium grained white rice – 83-93
Brown rice – 66-87
Pasta
Rice pasta – 40-92
Mung bean noodles – 26-39
Fruit
Apples – 28-44, average 38
Raw apricots – 57
Dried apricots – 31
Underripe Banana – 30
Overripe Banana – 52
Cherries – 22
Dates – 103
Grapefruit – 25
Grapes – 46-49
Pears – 33-42
Plums – 24-53
Strawberries – 40
Fruit juice
Carrot juice – 43
Cranberry juice cocktail – 52-68
Grapefruit juice – 48
Orange Juice – 46-53
Pineapple juice – 46
Glycemic Index list of foods
Sugars
Fructose – 12-25, average 19
Glucose – 85-111, average 100
Honey – 32-87, average 55
Lactose – 46
Diary products
Milk, regular (full fat) 11-40, average 27
Skimmed milk – 32
Yogurt without sugar – 14-23
Bread
White bread – 64-87, average 70
Whole wheat bread made with whole wheat flour – 52-87, average 71
Muffins, cakes, pancakes, waffles etc – vary between 38-102, mostly between 55 and 80
Crackers
Rice Cakes – 61-91, average 78
High fiber rye crispbread – 59-69, average 64
Cold Cereal
All bran – 30-51, average 42
Bran buds – 58
Corn flakes 72-92, average -81
Corn Chex – 83
Fruit loops – 69
Rice chex – 89
Special K – 54-84
Hot cereal
Quick cooking oats – 66
Instant cream of wheat – 74
Grains
Barley – 22-48
Barley, cooked – 50
cornmeal boiled in water – 69
long grained white rice – 50-64
Short and medium grained white rice – 83-93
Brown rice – 66-87
Pasta
Rice pasta – 40-92
Mung bean noodles – 26-39
Fruit
Apples – 28-44, average 38
Raw apricots – 57
Dried apricots – 31
Underripe Banana – 30
Overripe Banana – 52
Cherries – 22
Dates – 103
Grapefruit – 25
Grapes – 46-49
Pears – 33-42
Plums – 24-53
Strawberries – 40
Fruit juice
Carrot juice – 43
Cranberry juice cocktail – 52-68
Grapefruit juice – 48
Orange Juice – 46-53
Pineapple juice – 46
Tomato Juice – 38
Vegetables
Beets – 64
Carrots – 16-92 average 47
Corn – 37-62, average 53
Potato – 56-111
Sweet potato – 44-78
Legumes
Blackeyed peas – 33-50
Chick peas (garbanzo beans) – 31-36
Chick peas, canned – 42
Canned kidney beans – 52
Lentils – 18-37
Canned lentils – 52
Dried split peas – 32
Pinto beans – 39
Soy beans – 15-20
Nuts and snacks
Cashews – 22
Corn chips – 72
Peanuts – 7-23
Popcorn – 55-89
potato chips – 51-57
Candy
Jelly beans – 76-80
Life savers – 70
skittles – 70
snickers – average 55

 

Read more: http://www.righthealth.com/topic/Food_List_Glycemic_Index#ixzz1QMyylbZ9

Read more: http://www.righthealth.com/topic/Food_List_Glycemic_Index#ixzz1QMxaOKhy

Bouncing Back into Shape after Baby

Returning to Fitness Once the Baby Arrives
  — By Krista Carroll, BabyFit.com Expert
That new bundle of joy can make dramatic changes in your life. The vast majority of changes are worth it, but some make it hard to keep up with the important things like regular exercise and adequate sleep.

You’re not alone. Just about every woman, at one time or another, has struggled with exercise after pregnancy. Here are some ideas to help you get back into exercising and get back into shape!

Make exercise a priority
Not only is your body sleep deprived, but it has also just gone through intense labor which requires healing. You find yourself watching the dust, dishes, and laundry pile up while you tend to your little one. Feel like exercising? Probably not! However, exercising can be the energizer you need to get more motivation. Make it a priority.

Baby steps
Start out slow. Within the first 6 weeks after delivering your baby, your body is healing and requires extra time to get back into shape. Taking care of your baby and managing the basic housework is enough exercise for you now. Be sure to discuss postpartum precautions and limitations with your doctor.

Be creative
Once cabin fever has set in and your body feels up to it, head to a mall and enjoy some cardiovascular exercise: mall walking style. Set a goal to walk for a certain number of minutes before you go. Don’t over do it. If you get tired, sit and rest on one of the mall benches. If the weather is nice, opt for a walk in the park or through your neighborhood.

Exercise time doesn’t have to be separate from baby time. Let your baby watch you exercise. Place him or her in a bouncy seat or swing while you do your favorite exercise tape, perform sit ups and other exercises on a large exercise ball, or run on a treadmill. Some days just playing and carrying your baby can be a good workout in itself!

Get by with a little help from your friends
Exercise with a friend or relative, or another new mom. Having someone to exercise with is a big motivator. Plan on a day and time to meet and stick with it. It’s amazing how time flies when you’re walking with a friend and chatting about baby stuff. Join a fitness center and enroll in classes or contact a local mom’s club if you have trouble scheduling times with friends.

You can also get online and chat with other new moms. Find somebody interested in exercising and keep in contact with her each week. Motivate and encourage each other. Having a friend to set exercise goals with will help you succeed and stay motivated.

You can do it, mom!
By staying fit, you will be able to keep up with your little one’s activeness. You will have more energy to play with your baby. Keep in contact with other new moms to share your stories and keep each other motivated. Stay in shape and enjoy every moment of motherhood.

Fat Farmers,
I just wanted to add something to the Blog that might be of help. The
information about Caffeine might be a little misleading, so if you don’t
mind I will occasionally submit information from some of my most trusted
medical information sites. I will try to provide balanced information,
because as we all know, knowledge is constantly changing and I hope I can
provide some additional information from alternative sources when I can.
I also want to thank Jerry for getting this started again. If nothing else,
it help us all understand the importance of paying attention to what we eat.
Steve

Question
Caffeine: Can it help me lose weight? Does caffeine increase weight loss?
Answer
from Katherine Zeratsky, R.D., L.D.
A few studies indicate that drinking coffee or tea with caffeine may
slightly boost weight loss or prevent weight gain. But there’s no evidence
that increased caffeine consumption results in significant or permanent
weight loss. And some of the studies looking at caffeine and weight were
poor quality or done on animals, making the results questionable or hard to
generalize to humans. In addition, some studies found that decaffeinated
coffee may contribute to modest changes in weight, suggesting that
substances or factors besides caffeine may play a role in weight loss.
Although the research about caffeine and weight isn’t definitive,
researchers have several theories about how caffeine affects weight:
?Appetite suppression. Caffeine may reduce your desire to eat for a brief
time, but there’s not enough evidence to show that long-term consumption
aids weight loss.
?Calorie burning. Caffeine may stimulate thermogenesis – one way your body
generates heat and energy from digesting food. But this probably isn’t
enough to produce significant weight loss.
?Water loss. Caffeine acts as a diuretic, which means it increases the
amount of urine you excrete. This water loss may temporarily decrease your
body weight.
While you may be tempted to try caffeine to aid weight loss, keep in mind
that caffeine’s a stimulant and too much can cause nervousness, insomnia and
other problems. Also, some caffeinated beverages, such as specialty coffees,
are high in calories and fat. So instead of losing weight, you might
actually gain weight.Steve Wooden DNP-CRNA

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