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Why the Glycemic Index can help you choose a healthy diet by Susan Bowerman, MS, RD, CSSD, FAND

The term ‘glycemic index’ is one that’s heard more and more these days.  So much so, that it suggests that most people actually know what it means.

In reality, the Glycemic Index concept is not all that easy to grasp, but it’s is one worth understanding, since it relates to the overall quality of the diet and also has implications for weight management.

The Glycemic Index looks at the effects of carbohydrate-containing foods on sugar levels in your bloodstream.  Whenever you eat and digest carbohydrate-rich foods – foods like fruits, vegetables, grains and sweets – the end result is a rise in your blood sugar (your blood glucose).  This sugar in your blood is important – it’s the primary fuel for your brain and muscles and is, in large part, what keeps you going mentally and physically throughout your day.

But not all carbohydrate-containing foods cause your blood sugar to rise to the same degree – and this is where the Glycemic Index (or GI) comes in.  The GI ranks foods according to how much – and how rapidly – they cause the blood sugar to rise after they’re eaten.

How was the Glycemic Index established?

The first paper on Glycemic Index was published over 30 years ago,¹ in which a small group of healthy people were used to establish the index.  The volunteers were fed each of the 62 foods in whatever amount was necessary to supply 50 grams of carbohydrate (which varies a lot from food to food – it takes about 60 baby carrots but a mere handful of cooked white rice), and their blood sugar measurements were then taken several times over a 2-hour period.  The effect of each food on blood sugar was compared to the effect of 50 grams of pure glucose (the form of sugar in your bloodstream), which was given a value of 100.  So, foods that caused the blood sugar to rise quickly and steeply had a number closer to 100, while foods that caused a less dramatic rise in sugar had a lower GI.

Which foods have the highest Glycemic Index?

The highest GI foods are those that are low in fiber, but starchy or sugary – foods like white bread, sweet breakfast cereals, noodles, fruit juices and white rice.  Since they are digested and absorbed relatively quickly, these high Glycemic Index foods tend to cause fairly large and rapid rises in blood sugar.

Now, this burst of sugary energy might sound like a good thing – after all, we need sugar in the blood to fuel our activities, but not in such large surges.   That’s because a quick spike in your blood sugar is often followed steep drop – and suddenly you’re craving something sugary to boost your blood sugar levels back up.  And then, the cycle starts all over again.  If you wind up snacking on sugary foods all day long, there’s a good chance you’ll take in more calories than you need –  which will be put into storage on your belly and thighs.

Which foods have a low Glycemic Index?

On the other hand, the lowest GI foods are those carbohydrate-rich foods that are whole and unprocessed. So, vegetables, whole fruits, beans, and most 100% whole grain foods – like brown rice, rolled oats, barley, quinoa and 100% whole grain bread – have relatively low Glycemic Index rankings.  That’s because they’re high in fiber – which means they take longer to digest – and so your blood sugar rises more gently after you eat them.

Rather than a big spike in blood sugar, these wholesome foods lead to a slower release into your bloodstream, which provides you with more sustained energy.  And, thanks to their high-fiber content, they’re more filling, too – so a diet that emphasizes low GI foods can be a good strategy for weight control.

What really matters:  the total carbohydrate load of your diet

If you use the GI as a guide to choosing what to eat, it can steer you towards foods that are less “carb heavy” – like whole grains and veggies – with fewer calories per bite. But you should know that this isn’t always the case.  Some foods (like ice cream) have a low Glycemic Index because their high fat content slows digestion – which means they don’t cause a big spike in blood sugar after they’re eaten.  On the basis of GI alone, you might conclude that ice cream was a good thing to include in your “low GI” diet.

On the other hand, some healthy foods have a high Glycemic Index value which can be a bit misleading if you don’t consider portion size.  Take watermelon for example.  You’d need to eat 5 servings of watermelon to get the 50 grams of carbohydrate needed to determine the GI.  But a typical serving doesn’t contain nearly that much – and doesn’t contribute much to the overall carbohydrate load of your diet.  If you were to focus on GI values alone, you might end up omitting some healthy fruits unnecessarily.

That’s why it’s better to look at the Glycemic Index of your diet as a whole, rather than getting hung up on individual foods.

Adjusting the Glycemic Index of your diet

To cut back on your high GI foods and reduce the carbohydrate load of your diet overall, here are some switches you can easily make.

Instead of white rice and potatoes, switch to brown rice or other whole grains like cracked wheat, barley, millet or quinoa – or substitute beans, lentils or sweet potatoes.  Rather than drinking a lot of calories from high Glycemic Index fruit juices, eat whole fresh fruits instead – have berries on cereal, or a whole piece of fruit for a snack or dessert. Switch from refined white breads, crackers and snack foods to products that are made with 100% whole grain – or try nuts instead of chips for snacks.

Whole and lightly processed low GI foods are more bulky and filling than their refined cousins, which means they retain their natural vitamins, minerals and healthy antioxidant phytonutrients, too.  And that means that you get more nutrition for your calories.   By swapping out the high Glycemic Index foods and replacing with more low GI items, you can greatly reduce the overall carbohydrate load of your diet – which can help you with calorie control while providing a healthy nutrient boost, too.

¹Jenkins D et al. Am J Clin Nutr 34:362; 1981

Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife.

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Design Your Own Healthy, Active Lifestyle Plan by Samantha Clayton, AFAA, ISSA

Designing your own healthy, active lifestyle plan is important if you want to improve your body composition.

Achieving balance in your daily life can feel as good as finding a perfect outfit on a sale rack that feels as though it was designed just for you. When something feels like it’s a good fit, whether it’s clothing, a job, a friendship or a healthy eating plan, it’s easy to commit to it long term without hesitation.

Related Article: Personalizing Your Diet Plan: How to Create a Diet that Works for You

Designing the ideal nutrition plan and workout that feels right for your body is important if you want to improve your body composition and maintain your results long term. Here are some tips on how you can design a healthy, active lifestyle plan that is a perfect fit for you.

Self-assessment

When it comes to getting fit and healthy, it’s a combination of many factors that contribute to your overall sense of wellbeing and health. Nutrition, rest, stress levels, work commitments and of course, your genetics, are just a few of the factors that can affect your personal results and your progress. In order to improve your fitness level and body composition you must look at the big picture and assess many areas of your life. Quite often we get fixated on one piece of the puzzle while neglecting others. Some people will focus only on their diet and neglect exercise, and others will try to exercise to compensate for a poor diet. I believe that it’s easier to achieve success if you address lots of the small areas of your daily life and make changes one day at a time.

Here are some questions that you can ask yourself so that you can refine your healthy, active lifestyle plan to fit you. Asking yourself some simple questions may help you to assess your daily habits and make positive changes.

• Does your nutrition focus match your activity level?

The more active you are in your daily life, the more you need to ensure that you are giving your body an adequate amount of nutrients. The body requires a steady supply of macro and micronutrients each day to allow you to perform at our best. For the structures of the body to maintain themselves post workout, you must be conscious of meeting your daily recommended amounts of protein and vitamins. Staying hydrated and being conscious of your nutrient timing may help you to get the most of your body. Consider keeping a journal of your daily nutrient intake and make weekly notes to assess how you feel.

• Are you getting enough sleep?

If it’s less than 6-8 hours a night, find ways to improve your sleep habits to allow your body ample time rest, regenerate and recover each night.

• Are you snacking on unhealthy snacks?

If you realize you are snacking throughout the day on unhealthy snacks that are low in nutrients, but high in calories, make a point to find healthier options that will satisfy your cravings without all of the extra calories.

• How many hours per week are you working?

If you are working more than 50 hours per week, it could be adding to your stress levels. Spend time assessing your working style and see if you can become more efficient with your workday planning in order to eliminate any wasted time.

• Are you exercising enough to reach your goals?

Exercising for 30 minutes per day, five days per week is essential for your health. If you want to do more than maintain your current fitness level, you will need to find a way to add extra exercise minutes into your schedule. Scheduling 45-60 minutes per day will allow you to follow a very structured and progressive routine, as well as allow time for adequate warm up and cool down.

• Are you using an individualized approach?

Workouts and healthy eating plans tend to not be a one size fits all situation. We are all individuals with varied body types and we each respond differently to exercise and lifestyle change. Think about it, if there were one specific formula we would all become pro athletes and sculpt perfectly lean physiques. Try to make your healthy, active lifestyle plan centered around what you personally enjoy. Choose a time of day that fits into your schedule for exercise and find ways to incorporate good personal choices into your daily routine.

• Are you feeling positive?

The way we feel about ourselves emotionally can positively or negatively affect our energy level, effort level and results. Making an effort to be positive, writing goals and reaffirming your commitment to getting healthy may help you to stay motivated.

• Do you compare yourself to others?

It’s very natural for us to compare ourselves to the people around us, in fact being inspired by a friends progress can be very motivating and prompt us to try harder to reach our goals, but when you cross the line and start comparing yourself to others you can become disappointed with your own progress and quit. Always remember that you are a unique individual and your personal progress is just that “Personal”

Spend some time designing a healthy, active lifestyle to suit you. Make small changes, create good habits and try to keep a positive approach to achieving your goals, even on those days when not everything goes to plan.

Written by Samantha Clayton, AFAA, ISSA. Samantha is Sr. Director of Fitness Education at Herbalife.

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Family Fitness: Raise Healthy, Active Kids by Samantha Clayton, AFAA, ISSA

Get active with your kids.

Whether you want to raise superstar athletes or just emphasize the importance of physical fitness in order to raise healthy, active kids, it’s never too late to get started on a family fitness journey.

There’s never been a better time to get active with your family! If you’re looking to change your children’s current lifestyle and make healthier choices, then I have six great tips that may help you get or stay on a path to raising healthy, active kids. An active lifestyle is a great family goal that can be achieved with a few creative changes.

Related Article: Design Your Own Healthy, Active Lifestyle Plan

1) Talk to your child’s physician

I always advise that you talk to your child’s doctor about what kind of fitness is right for them —especially if it’s a drastic lifestyle change. The words ‘active’ and ‘kids’ used to go hand in hand, but in today’s modern world, many kids hardly ever run around or play sports. Going from complete inactivity to a sudden active lifestyle can be a shock to the system. All changes in physical activity should be gradual. Checking your kids’ health before making any lifestyle changes should be the first step to achieving your family’s fitness goals.

2) Create a routine

The best way to get going on your family fitness journey is to write out a schedule and pick two activity days per week. Consider planning outdoor activities such as hikes, bike rides or sports to make it feel less like a duty and more like playtime. The more you can involve your kids in the planning process, the more enthusiastic they will be about the change.

3) Embrace modern technology

If you have children that are reliant on modern technology such as computers, video games, and tablets, you might face a full-blown rebellion if you try to swap gadgets for family fitness time. Instead, you can embrace modern technology and ease into an active lifestyle with fitness games and challenges. There are many dance, fitness and activity games available that combine technology with simple tasks to help entertain kids into getting active. This tip shouldn’t take away from traditional outdoor activities, but it’s a step in the right direction.

4) Go back to basics and keep it simple

Remember how much fun it was to play a simple game of catch with your friends when you were younger? As you move towards more traditional fitness-based activities, focus on fun coordination and body awareness moves. Kids have developing nervous systems and would benefit greatly from engaging both small and large motor skills. These activities include kicking, catching and hopping, and they could feel more like a game rather than fitness.

5) Be smart about fitness

Children get so many ideas of what think they can do. Your child may see photos in the media of other kids lifting heavy weights. In reality, it’s not a good idea for children to be doing heavy lifting. There are differing opinions on the correct age that children should start lifting weights, and it’s a decision that should be discussed with your child’s physician. I believe doing exercises that use your body weight are a perfect way to build strength for kids and adults. I started my weights program at the age of 15. My husband started using weights at the age of 17, and we’ve both been successful in the fitness world. My children will be well into their teens before they touch a weight. Until then, they’re going to have fun with squats, pushups and playing on the monkey bars!

6) Lead by example

The greatest gift you can give your children is to lead by example by practicing healthy habits. Try popping in a fitness DVD or follow a fitness routine on the computer to set an active example. If your young children want to join in, you should let them! Just make sure they stay away from the equipment, especially weight machines and treadmills. A fall on a moving treadmill can cause permanent scarring and burns (I know this from personal experience – you don’t need to make the same mistake!).

We can all make healthier choices to lead our children down a healthy, active path. If you keep it fun for them, you can set them up for a lifetime of being active.

Written by Samantha Clayton, A.F.A.A., I.S.S.A. Samantha is Sr. Director of Fitness Education at Herbalife.

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Survey says: Most summer bodies stayed under wraps this year by Susan Bowerman, MS, RD, CSSD, FAND

It’s late spring, and you’re standing in line at the supermarket, staring at the magazines.  The covers are graced with people who are tanned, toned and fit and the headlines scream, “get your bikini body now!” or “there’s still time to shape up for summer!”  And many of us do toss around the idea of getting rid of a little excess flab that’s been hiding under bulky sweaters and long coats all winter.  But how many people actually attempt to get in shape for summer?  And, when they slip into their swimsuits, how do they feel “letting it all hang out”?  In order to find out, Herbalife sponsored a nationwide survey* – and the results were really surprising. 

The survey asked 1000 men and women whether they tried to diet and exercise their way to a better body for the summer, and how they felt about being seen in swimwear.  And a large majority – 69% of the women and 76% of the men – said that they put forth absolutelyno effort to get in shape for the summer.

And while we didn’t gather height and weight data in the survey, it’s probably safe to say that most of those surveyed are carrying around more weight than they’d like.  When asked how they felt about their bodies being out in plain view, only 3.5% thought, “I’ve got it, so I flaunt it”.  And despite summer’s searing heat wave, more than half said they keep their bodies “under wraps”, 36% said they’re “embarrassed to be seen in a bathing suit”, and another 16% avoid swimming situations altogether – because they simply don’t want to be seen.

Interestingly, the majority – 61 percent – admitted that while their bodies aren’t perfect, they were comfortable with what they’ve got.  And on the surface, that body acceptance would appear to be a good thing.  But when nationwide statistics are also showing that, as a nation, we’re just getting heavier and heavier, it could also suggest that our view of what a normal and healthy body looks like is shifting – in the wrong direction.  And, that may mean that many are simply giving up the fight to get fit – they’re working out less and loving it more.

With so many people keeping themselves covered up and avoiding the water altogether, a day of activity at the beach or pool is a missed opportunity for those who could really use it.  Swimming is a great cardio workout, and the natural resistance of the water helps to build muscle.  And a walk or jog in the sand at the beach really works the legs.

So now imagine that it’s next spring, and you’re standing at the checkout line, looking at the magazine covers.  Okay – maybe you can’t get a bikini body in time for summer – but you sure aren’t going to get one if you spend the summer on the couch.  Instead of avoiding the beach and the pool (or the mirror) next year, get into those swimming togs, get outside and get moving.  While it’s great to be comfortable with the body you’ve got, if you take care if it with proper diet and exercise, it’ll also be the best body it can be.

*Survey of US adult population, conducted by Synovate eNation, June 27, 2011 through June 29, 2011, margin of error +/- 3 percentage points.

Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife.

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Training Mistakes: Fix It Right, Not Quick by Samantha Clayton, AFAA, ISSA

Choose the weight that’s right for you.

As you focus on your body composition goals, it’s important to avoid common training mistakes that can set you back.

The approach of summer is often a wonderful motivator to get people up, off the couch, and more disciplined with their nutrition plan. However, quite often the fact that the clock is ticking will make people start to cut corners with both their diet and training regimen.Quick fixes may seem like a good idea when you are short on time and want to see changes, but in the long term, cutting corners will set you back with your goals and negatively impact your health. Here are a few common mistakes that you can avoid with suggestions on what you can do instead:

Related Article:  How to Achieve Better Gym Performance

Avoid single body part challenges: I see these types of challenges online all the time, but unfortunately, many will have you overworking one specific muscle group putting you at a high risk of injury. Doing squats every day is bad for your hips and knee joints. Doing sit-ups every day means that you stop using the muscle fibers in your abs and instead start using your lower back, which creates imbalances. Doing push-ups every day can cause micro tears in the shoulder complex. I can list many more examples that are a bad idea for your long-term muscle and joint health. I believe it’s best to avoid a challenge that focuses on one specific part of the body.

Do: Participate in fun challenges that involve multiple exercises and are set with a moderate number of repetitions and adequate rest. In order for your body to get the benefits associated with repetitive exercise, the reps and rest time must be taken into consideration and both have to make sense. Most of our muscles work in pairs and therefore all strength training should be balanced. If you are trying to add more exercise into your day, consider doing a short bodyweight circuit. One day, the focus can be lower body and the next day, upper body. Try to avoid overusing one specific muscle group on a daily basis.

Avoid lengthy gym sessions: Training in the gym for hours on end may not get you better results, because more is not always better. Spending an hour on the treadmill at a pace that is not challenging, or lifting incredibly lightweights for long amounts of time, will have little effect on your fitness level or overall strength. Not to mention the stress caused by devoting so much time to the gym and getting little in the way of results.

Do: Go to the gym with the approach of quality over quantity. Think about what your goal is and train specifically in a way that will encourage desired adaptation in the body. If gaining strength and building muscle is your goal, you must choose weights that challenge you. Choose a weight that you can lift 8-12 times before reaching fatigue. Rest, then repeat for 3 sets. Consider doing HIIT training for a cardio and strength combination, or work in a circuit to maximize your time in the gym.

Don’t crash diet: The approach of the summer brings light to the many crazy crash diets that deprive your body of essential nutrients. Drastically cutting your calories, especially as you start to exercise more, can make you feel tired and prevent you from training at your best. The weight that is lost from a deprivation style crash diet is often not sustainable long term because you can lose lean muscle mass in addition to fat.

Do: Start making more conscious and healthy choices, and control your portion size. The goal should be to provide your body with the right balance of nutrients to support your energy output and recovery needs. As your exercise duration or intensity increases, make sure that you are eating enough protein, consuming enough water and getting a good balance of carbohydrates to get the most out of your training sessions.

Getting in shape is a process, one that takes both time and dedication. Quick fixes often don’t last for long and my favorite saying is, “Get fit and healthy for a lifetime, not just for the six weeks of summer.” When you make living a healthily part of your everyday lifestyle, reaching your goals may take a little longer, but the results will last.

Written by Samantha Clayton, AFAA, ISSA. Samantha is Sr. Director of Fitness Education at Herbalife.

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SASA’S BEAUTY TIPS: HOLIDAY GLAMOUR!

Holiday glamour

To look and feel your best this season, follow beauty expert Jacquie Carter’s top tips to help you learn some new techniques and achieve an unforgettable party look!

Looking glamorous is well within reach for all of us! Learn some glamorous makeup techniques to play up your eyes, cheeks and lips for a truly unforgettable face! What does glamour mean to you? More importantly, how do you make yourself look and feel glamorous? Whether it’s a stunning outfit, a bit of glamorous makeup or a combination of both, the way you look on the outside reflects the confidence you’ll feel from looking extra special! Glamorous makeup is centered on a bit of extra drama—a vivid palette and perhaps a bit of the unexpected. Don’t confuse glamour with garish, though. You want people’s eyes to light up as they say “wow, you look fabulous!” and not have them wonder if you applied your makeup with a spatula. Like everything else beautiful, glamorous makeup begins with a good base. Make sure hair is clean by washing it day before—the extra day makes it easier to style than freshly washed hair. Prepare your skin by making sure it’s clean, exfoliated, moisturised and protected. Apply your concealer and foundation of choice before focusing on playing up facial features. Lastly, don’t forget your nails—make sure your fingernails and toenails are filed and trimmed. My glam makeup tips focus on the eyes, since the eyes have expression and the greatest capacity for drawing attention! Play up your eyes There are many different ways to glamorize your eyes. Here are a few of my favourite makeup tricks for parties, weddings or a special date night. Smokey Eye The smokey eye look is my go-to eye makeup look when I want to look and feel glamorous! The traditional smokey eye uses a palette of gray eyeshadows on eyelids, but you can recreate a smokey eye with almost any other colour palette. Lately, I’ve been seeing a lot of pink and purple smokey eye looks for summer. Follow these steps to achieve this eyeshadow look. You’ll need a light colour for highlighting, a medium base colour and a dark colour to add that extra bit of drama. For example, you can create a traditional smokey eye with a silver highlight colour, a medium charcoal gray colour and a dark, almost black colour. – First things first—prime your eyelids with an eyeshadow primer so that your eyeshadow stays in place and doesn’t crease. – Next apply the highlight shade onto the inner corners of eyelids and directly under eyebrows. – Take your medium eyeshadow shade and sweep it across your entire eyelid. – Now you’re ready to apply the darkest shade. Gently apply the darkest eyeshadow shade to the crease of your eyelid. When I do this makeup technique, I tend to dab the eyeshadow gently along my eyelid crease, making a subtle ‘C’ shape. – The final step is to BLEND. Take your favourite (clean) eyeshadow blending brush and go over eyelids, blending colours. This step is crucial because a smokey eye shouldn’t have any harsh lines. This is just one way to achieve a smokey eye look. There are differing opinions in the beauty industry on how to do a smokey eye. Some makeup artists will tell you to only use a very dark and very light colour and skip the medium base colour. Others will tell you that more than three colours are required. This look is about what works for you, so don’t be afraid to experiment and personalize this look! Shimmery Eyes Another way to make your eyes stand out is to add some shimmer. You can do this by looking for cosmetics that include a little bit of sparkle. You can create a shimmery smokey eye by using eyeshadows that contain glitter or light reflecting pigments. One of my favourite eye makeup looks is a shimmery gold on the lids, accompanied by a sweep of violet or indigo on the crease. If you’re ready to experiment, try adding some glitter to your look. Glitter eyeliners and subtle hints of glitter eyeshadow are very on-trend these days! False Eyelashes To add to your glam factor, you might also want to try false eyelashes. Today’s false lashes have come a long way—they look very realistic and are comfortable to wear. Some things to consider when using false lashes in your glamorous makeup look: – You have the choice of applying a strip of false lashes or individual false lashes. Individual lashes will give you more of a natural look, but require extra time to apply. When looking for a strip of false lashes, choose lashes that are just a little longer and thicker than your natural eyelashes. – When using a strip of false lashes measure the lashes and cut off any additional length so that it fits your eye shape before applying. – After you are done applying your false lashes, add a coat of mascara so the false lashes and your real lashes look blended. – If your false lash strip is not perfectly aligned with your lash line, fill in any gaps with eyeliner or a dark eyeshadow. – Lastly, don’t get discouraged with false lashes if they are not applied perfectly; it takes some practice! Incredible Eyebrows The finishing touch on glamorous eyes involves your eyebrows. Impeccably groomed and well-defined eyebrows make a dramatic impact and are well worth the effort. You can follow my tips for getting great eyebrows or splurge on a professional eyebrow makeover to get you on the right track. Use a combination of brow powder and pencil to finish your dramatic makeup look. Glamorous makeup for other facial features Finish off your glam makeup look with lip colour and blush. For your lips, think back to the golden age of Hollywood. Try enhancing your cupid’s bow—the small “v” at the center of your top lip. Use a lip pencil to draw in a more pronounced angular bow if you don’t already have one. Then continue lining your lips and filling them in with your favourite lip colour. *** Looking and feeling glamorous isn’t about a specific formula that works for all. It’s about having fun with your look and experimenting with your individual style to bring out your inner confidence. Written by beauty expert, Jacquie Carter. Jacquie is Director of Outer Nutrition at Herbalife.

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SABRINA
INDEPENDENT HERBALIFE DISTRIBUTOR SINCE 1994
Helping you enjoy a healthy, active and successful life!
Empowering You To Change
https://www.goherbalife.com/goherb
Call USA: +12143290702
Italia: +393462452282
Deutschland: +4952337093696
Add me at Facebook: http://sasafb.fitmy.biz

 

HAPPY THANKSGIVING!

May your Thanksgiving be filled with peace, love and great joy!

I wish you, my dear friend, a wonderful, happy, peaceful, unique, HEALTHY & WEALTHY THANKSGIVING with your dear ones!

Greetings, your German friend living in Sardinia, Italy,
Sabrina Theis
Your Personal Wellness- & Nutrition Coach since 1994
www.verywellness.com

Call +12143290702
https://www.goherbalife.com/goherb
Add me at Facebook: http://sasafb.fitmy.biz