Eating on the low side (a follow up to glycemic index on the FB page)

Many of us have been asking where to find low glycemic foods.

First of all - what do "high" glycemic foods do to you?

They raise your blood sugar levels really fast - giving you instant energy ("awesome, but")! What goes up fast - must come down fast. Therefore energy levels will spike and then fall to the floor. Leaving you tired and groggy after your "sugar high" is over. You will also be in search of a new food source because you are going to be hungry again really soon.

Low glycemic foods? They keep your blood sugar levels more stable and do not spike your blood sugar levels as fast. They result in longer lasting energy and an improved feeling of fullness between meals.

The closer the number is to 100, the higher the glycemic index. Stay as close to 0 as possible for sustained energy.

High Glycemic Food:

Cereals -
Kellogg's All Bran 51
Kellogg's Bran Buds 45
Kellogg's Cornflakes 84

Grains -
Basmati Rice 58
Brown Rice 55
Short grain White Rice 72

Fruits -
Apple 38
Banana 55
Cherries 22
Grapefruit 25
Grapes 46
Orange 44
Pear 38
Pineapple 66
Plum 39
Watermelon 103

Vegetables -
Beets 69
Broccoli 10
Cabbage 10
Carrots 49
Corn 55
Green Peas 48
Lettuce 10
Mushrooms 10
Onions 10
Potato (baked) 93 [yikes!]
Red Peppers 10
Sweet Potato 54

Cookies -
Graham Crackers 74
Kavli Crispbread 71
Melba Toast 70
Oatmeal Cookies 55
Rice Cakes 82 [Watch out for the rice cakes, many of us use these as a low cal snack]
Rice Crackers 91

Bagel 72
White Bread 70
Whole Wheat Bread 69
[Not much difference between the two - are you really eating healthier w/ whole wheat?]



For a more complete list take a look at this site where I borrowed some info from. (click here)


Stay Healthy - enjoy the long weekend.

Matt

#1 tip for morning fat loss

You may have guessed it.

The EVIL MUFFIN (coincides with the EVIL MUFFIN TOP).

The majority of these muffins may even claim to be low fat. But remember just because it's low fat ("oh, great!") doesn't mean it's low calorie.

The average sized muffin (at most restaurants) has 300+ calories. Take a look at the McD's cranberry orange muffin [350 calories, 60g carbohydrates].

YIKES.

That is a whole meal for most of us. And it's all carbohydrate - which is sure to spike your insulin and leave you feeling really mellow for that 10am meeting at work.

Next time your considering that muffin the choice is easy - SKIP IT. It is an easy fix for you diet!

Stay Healthy,

Matt

5 keys to a better workout

Don't miss these important things when you hit your workout.

1) The pre-workout hydration levels. Please, please, please ensure you drink enough water throughout the day. Health Canada recommends 8 cups per day (2L of water). But remember that is for people who do not exercise heavily and it does not take into account 35 degree weather. Shoot for more water [3+ litres of water/fluids per day]. Proper hydration will keep your energy levels up and make you more likely to workout after work.

2) The warm-up. Don't neglect a good 5-10 minute warm-up. This might include some bodyweight exercises and foam rolling (remember no stretching before a strength training session if you want to keep performance up). [see my post last week on the warm-up]

3) The planned workout. Be sure to know what you are doing that day. Do not perform useless sets that will not get you closer towards your goal. Have a template laid out for your workout so that you know it has a purpose.

4) Appropriate clothing. I know this one sounds easy, but there is nothing worse than going for a workout and having shoes that don't work for what you are doing or a shirt that is uncomfortable.

5) Don't be afraid to sweat. Please DO NOT WORRY ABOUT WHO IS BESIDE YOU while working out. This is your workout and you are there for yourself. Sweating during your workout is necessary to reach your goals. The gym is not a night club.

Enjoy the day - and if you have any questions feel free to fire away (trainmefit@gmail.com).

Stay Healthy,

Matt

Add to your warm-up.

A few good ones to add to your warm-up:

Wall angels - these are awesome for anyone wanting to add more mobility to their shoulders. Start by leaning back up against the wall. Place the back of your hands up against the wall as if you were being ‘held up’ in a back robbery. Now slide your arms up along the wall so that your forearms stay in contact with the wall. Reach as high as you can up to the ceiling. Slide your arms back down by keeping your forearms against the wall the whole time. Try to tuck your elbows right down at your sides.

That’s one rep - perform six of these.

Lunge and High Knee - lunge backward on one leg. Once the lunge is complete bring that leg forward, driving your knee up into the air as high as you can. Repeat five to six times on one leg and then repeat on the other side.

Leg swing - this one is very simple. Support yourself with the wall. Now pick one leg and swing that leg at the hip joint through it’s full range of motion. Perform five to six leg swings on one side and then switch legs.

Perform these 3 exercises as a circuit and then repeat for a total of 2-3 rounds.

Now you are ready for your workout.

avoid the summer party downfall [5 things to do]

Resisting that summer BBQ temptation can be tough. It seems everyone and their cousin is having a BBQ or get together on the weekend.

Here's 5 ways I find help for avoiding the common pitfalls:

1) Show up on a full stomach. Have a snack of protein and vegetables 1 hour before you head out to your party.

2) Hydrate. I know this sounds like a broken record but do it! Take your own bottle of water if you know water will be hard to find.

3) Head right for the veggie/fruit platter. Remember some dips have a ton of calories - so be careful.

4) Use a distraction. Most of the time we eat because we are watching TV or bored. Keep yourself busy and have fun outdoors.

5) Have a buddy. Use a support system (such as your spouse) and keep yourselves motivated by doing something else when the temptation is there.


Remember if you do fall off the tracks - accept it - and get back on for the ride. If you have one piece of dessert it is not the end of the world.

Stay Healthy - enjoy the day,

Matt

Set the Boundary

Consider this - you are at a party... you had your cheat meal on the previous day but you really want a piece of cake at this party.

If you set your internal boundary and decided ahead of time you weren't going to eat cheat food at times other than your scheduled cheat meal then what are you going to do?

Remember your body does what it likes. If you have good habits you are going to skip the piece of cake at that party. But if you have a habit of eating junk --- you are going to eat junk!

Next time you're in this situation --- keep your boundary and hold to it! Don't go moving your boundary when things become UNCOMFORTABLE.

Remember - stay outside your comfort zone frequently to make progress. DO NOT MOVE THE BOUNDARY TO KEEP YOURSELF COMFORTABLE. Just say no to the cake...

Stay Healthy ---- Happy Canada Day,

Matt

P.S. Don't forget -- If you're trying to get healthier and more active.... we brought back the FREE WEEK PASS here at TrainMeFit. Get it right here