The glycemic load is different from the glycemic index. The glycemic load takes into account the usual portion size of a given food whereas the glycemic index is based on 50 grams of carbohydrate of the given food. Some foods are high glycemic index but low glycemic load. For example pears--pears have a high glycemic index but a low glycemic load. To consume 50 grams of carbohydrate from pear, you would need to consume about four pears. Most people only eat one pear per sitting.
Portion sizes of carbohydrate foods matter when you are aiming to prevent blood sugar spikes and insulin surges.
Each food category has high, medium, and low glycemic load foods.
To Eat a Low Glycemic Load Diet:
1. Choose high fiber grains such as whole wheat instead of white refined grains;
2. Choose fresh fruits and avoid canned or dried fruits and fruit juice;
3. Choose non-starchy vegetables instead of potato and corn;
4. Choose heart-healthy fats such as avocado, nuts, and fish;
5. Include lean or heart healthy protein such as grilled skinless chicken breast, nuts, and fish, and;
6. Control portions of starches and sweets. Read up on or talk to your dietitian about what the proper portion size of foods are and how many servings per meal, snack and day you should eat.
The low glycemic load diet is generally a healthy way of eating and may be a lifestyle change you can use to reach your health goals.
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Thursday, June 19, 2014
Tuesday, June 17, 2014
Extreme hidden trends in floor exercise
The harder you push, the better the workout, right? Not so fast. Despite the extreme sport like CrossFit's style, insanity and P90X are hot picks stadium audience acclaim at home and exercise, they may not be as safe as you think. As persuasive advertising is (and who is not tempted in thinking get "ripped off" at any age or health status?), Did not show the potential dangers of extreme exercise. this does not mean you have to completely abandon these popular routine, but you should be aware of the risks, and learn to protect their intensive training before the start.
Potential risk
Perhaps the most terrible danger of extreme sports is that it can sometimes lead to a state called rhabdomyolysis, is called "slug" for short. The slug is rare, it can cause serious health problems, and sometimes fatal. When muscle fibers break down and enter the bloodstream occurs slug. These fibers are referred to myoglobin, is recycled to the body, causing kidney damage.
So the type of training required extreme - slug through a number of factors, including injury, statins, amphetamines and severe depletion caused.
ABC News recently interviewed a 29-year-old entrepreneur named Matt Lombardi who is developing slug after his first P90X workout.
"I was so painful I could not lift my arm, and then I found out that my urine was the color of cola," Lombardi said. "After Google search P90X and my symptoms, I immediately make an appointment with a kidney specialist."
Lombardi's experience landed him a five-day hospital stay. Fortunately, he did not leave any permanent damage.
Although not all of the risk is so serious extreme sports, doctors have seen a growing number of exercise-related injuries, because these high-intensity routines go up. Dr. Stephen Fealy, a plastic surgeon, told ABC that he saw at least one patient per week, overworked tendon or muscle sprain.
Benefit
Despite these risks, high-intensity exercise is not all bad. A number of studies show that it is more effective than moderate-intensity exercise burns calories, and even increase your metabolism after a few hours. In obesity, any technology that helps people stay trim troubled country should not be discounted. After all, maintaining a healthy weight to reduce the risk of heart disease, diabetes and other chronic diseases.
The key is to know your fitness level is not too hard to push. Overworked can send you to a doctor quickly, so when you feel overwhelmed pause, and does not perform, cause pain activity. If you are already a couch potato, in the past decade, do not jump headlong into a new extreme workout routine - start slowly and gradually move on to more difficult scenarios.
As with most things in life, moderation is the key to a healthy exercise routine. Allow adequate rest between training - long muscles need recovery time, anyway - give yourself two days off a week to prevent overtraining. Closer to your fitness exercise patience and common sense, you can easily reduce the risk of extreme sports.
Potential risk
Perhaps the most terrible danger of extreme sports is that it can sometimes lead to a state called rhabdomyolysis, is called "slug" for short. The slug is rare, it can cause serious health problems, and sometimes fatal. When muscle fibers break down and enter the bloodstream occurs slug. These fibers are referred to myoglobin, is recycled to the body, causing kidney damage.
So the type of training required extreme - slug through a number of factors, including injury, statins, amphetamines and severe depletion caused.
ABC News recently interviewed a 29-year-old entrepreneur named Matt Lombardi who is developing slug after his first P90X workout.
"I was so painful I could not lift my arm, and then I found out that my urine was the color of cola," Lombardi said. "After Google search P90X and my symptoms, I immediately make an appointment with a kidney specialist."
Lombardi's experience landed him a five-day hospital stay. Fortunately, he did not leave any permanent damage.
Although not all of the risk is so serious extreme sports, doctors have seen a growing number of exercise-related injuries, because these high-intensity routines go up. Dr. Stephen Fealy, a plastic surgeon, told ABC that he saw at least one patient per week, overworked tendon or muscle sprain.
Benefit
Despite these risks, high-intensity exercise is not all bad. A number of studies show that it is more effective than moderate-intensity exercise burns calories, and even increase your metabolism after a few hours. In obesity, any technology that helps people stay trim troubled country should not be discounted. After all, maintaining a healthy weight to reduce the risk of heart disease, diabetes and other chronic diseases.
The key is to know your fitness level is not too hard to push. Overworked can send you to a doctor quickly, so when you feel overwhelmed pause, and does not perform, cause pain activity. If you are already a couch potato, in the past decade, do not jump headlong into a new extreme workout routine - start slowly and gradually move on to more difficult scenarios.
As with most things in life, moderation is the key to a healthy exercise routine. Allow adequate rest between training - long muscles need recovery time, anyway - give yourself two days off a week to prevent overtraining. Closer to your fitness exercise patience and common sense, you can easily reduce the risk of extreme sports.
Thursday, June 5, 2014
How to help your child fight childhood obesity
Halloween, slumber parties, birthdays — sometimes, it seems like childhood is one big food fest. It is difficult to deprive your child with special delicacies and delights when all her friends are having a grand feast.
However, this simple condition can bring about more trouble than you can think of. Treating your child occasionally may be good, but giving them the chance to devour every sweets and treats that they want could mean one big problem — childhood obesity.
You do not know how to do it? Here are some tips that will help you keep track of your child’s food and eating regimen and help him fight childhood obesity.
Happy Halloween!
As the only festival dedicated almost completely to overeating on “sugar-laden treats,” Halloween holds an extraordinary place in hell for most parents dealing with childhood obesity.
This can understandably be a very tough time for your child to get through, but you can make it easier. Try focusing on the real spirit of the season and make a special haunted house for the kids, or let them have a “spooktacular” party with ghost stories, rubber spiders, and the old “spaghetti intestines and grape eyeballs” game.
Provide them with healthy snacks that they can eat and give them nutritious to cook.
It is better to teach them early how to read food labels to help boost their food awareness.
Keep in mind that eating is a habit. If your children’s eating regimen has been accustomed to healthy eating from the very start, they will grow healthy and strong.
However, this simple condition can bring about more trouble than you can think of. Treating your child occasionally may be good, but giving them the chance to devour every sweets and treats that they want could mean one big problem — childhood obesity.
You do not know how to do it? Here are some tips that will help you keep track of your child’s food and eating regimen and help him fight childhood obesity.
Happy Halloween!
As the only festival dedicated almost completely to overeating on “sugar-laden treats,” Halloween holds an extraordinary place in hell for most parents dealing with childhood obesity.
This can understandably be a very tough time for your child to get through, but you can make it easier. Try focusing on the real spirit of the season and make a special haunted house for the kids, or let them have a “spooktacular” party with ghost stories, rubber spiders, and the old “spaghetti intestines and grape eyeballs” game.
Provide them with healthy snacks that they can eat and give them nutritious to cook.
It is better to teach them early how to read food labels to help boost their food awareness.
Keep in mind that eating is a habit. If your children’s eating regimen has been accustomed to healthy eating from the very start, they will grow healthy and strong.