The number of overweight children in America has skyrocketed. Today approximately nine million children over 6 years of age are considered extremely overweight and 54% of American children say they are concerned about their weight. This has occurred over the past three decades and continues to be on the rise.
Obesity is a vicious cycle. Research has shown that overweight parents are the single most predictor of weight problems in children. Parents play an important role in teaching their children to lead a healthy lifestyle. Studies have shown that if both parents are a healthy weight, the child only has about a 7% chance of being overweight. If one parent is overweight, they have a 70% chance of being overweight. If both parents are overweight, that risk increases to 80%.
Parents play a vital role in the health of a child. If home cooked, healthy meals are prepared on a daily basis, this makes a huge difference on how a child eats throughout his life. Also, if healthy snacks such as: fruits, vegetables, whole wheat crackers, yogurt, etc. available, then that is what the child will eat. Instead, if candy, soda or chips are readily available; these are what the child will get in the habit of eating.
Also, if parents are active and regularly exercise or take their children to do family activities, this will also become a healthy habit. Children form habits at a very early age so taking your children to do active things early on is very important. When our children were babies we put them on our backs and enjoyed taking hikes often. This was fun, and since then they have always loved hiking.
As a parent, overcoming your own unhealthy habits will contribute to the habits of your children. Genetic makeup may predispose a child to being overweight but the child’s environment is the greatest contributor.
Many times I hear my clients in my weight-loss classes say after they’ve changed their diets and added more healthy foods; their children also ate healthier. At first they did not believe they could change their family’s food dynamics, but when they took the initiative and set the standard, they saw a change. It’s not always easy to talk your family into trying different foods, but if you can get creative and not give up it will be worth it!
Monday, May 2, 2011
Tuesday, April 26, 2011
Giving up Soda Can improve Your Health
Do you know the extent to which drinking carbonated, caffeinated, sugared, or artificially sweetened beverages harms your body? Many people have consumed sodas for most of their lives and cannot even fathom giving up their favorite soft drinks. But after reading all the negative effects sodas have on our bodies could cause you to reconsider.
Here is a list of several reasons why you should consider giving up soda to improve your health:
• No nutritional benefits in soft drinks. Soft drinks generally consist of filtered water and refined sugars. Yet the average American drinks about 57 gallons of soft drinks each year!
• Weight gain and obesity are linked to soda consumption. The relationship between soft drink consumption and body weight is so strong that researchers calculate that for each additional soda consumed, the risk of obesity increases 1.6 times. Also, surprising but true, studies have tied consumption of diet soft drinks to obesity. This is for those drinking 2 or more daily servings.
• Diabetes- Drinking soda not only contributes to making people fat, but it also stresses the body's ability to process sugar. Some scientists now suspect that the soft drinks may help explain why the number of Americans with type 2 diabetes has tripled from 6.6 million in 1980 to 20.8 million today.
• Weakened bone and osteoporosis – Many experts believe that the acidity of colas may be weakening bones by promoting the loss of calcium.
• Kidney damage - If you're wondering how soft drinks cause kidney stones, it's due to the acidity and radical mineral imbalances. Your body must buffer the acidity of soft drinks with calcium from your own bones. As this calcium is eliminated through your urine, it slowly forms kidney stones.
• Impaired digestive system – Soda is the most acidic beverage you can buy. Why does that matter? Before the acidity of soft drink reaches the stomach it passes through all the other organs involved in the digestive system which causes an abnormal acidic environment. The linings of the mouth, pharynx and esophagus are highly sensitive to acids. The phosphoric acid present in soft drinks competes with the hydrochloric acid of the stomach and affects its functions. When the stomach becomes ineffective, food remains undigested causing indigestion, gassiness or bloating. (emedexpert.com)
These are only a few reasons to give up soda. If you desire to feel better, have more energy and take up less space, removing soda is one of the many ways to do this. In my classes, I recommend a detox to help the cravings of soda and remove toxins. Contact me if you need some coaching to help you get on the right track.
Here is a list of several reasons why you should consider giving up soda to improve your health:
• No nutritional benefits in soft drinks. Soft drinks generally consist of filtered water and refined sugars. Yet the average American drinks about 57 gallons of soft drinks each year!
• Weight gain and obesity are linked to soda consumption. The relationship between soft drink consumption and body weight is so strong that researchers calculate that for each additional soda consumed, the risk of obesity increases 1.6 times. Also, surprising but true, studies have tied consumption of diet soft drinks to obesity. This is for those drinking 2 or more daily servings.
• Diabetes- Drinking soda not only contributes to making people fat, but it also stresses the body's ability to process sugar. Some scientists now suspect that the soft drinks may help explain why the number of Americans with type 2 diabetes has tripled from 6.6 million in 1980 to 20.8 million today.
• Weakened bone and osteoporosis – Many experts believe that the acidity of colas may be weakening bones by promoting the loss of calcium.
• Kidney damage - If you're wondering how soft drinks cause kidney stones, it's due to the acidity and radical mineral imbalances. Your body must buffer the acidity of soft drinks with calcium from your own bones. As this calcium is eliminated through your urine, it slowly forms kidney stones.
• Impaired digestive system – Soda is the most acidic beverage you can buy. Why does that matter? Before the acidity of soft drink reaches the stomach it passes through all the other organs involved in the digestive system which causes an abnormal acidic environment. The linings of the mouth, pharynx and esophagus are highly sensitive to acids. The phosphoric acid present in soft drinks competes with the hydrochloric acid of the stomach and affects its functions. When the stomach becomes ineffective, food remains undigested causing indigestion, gassiness or bloating. (emedexpert.com)
These are only a few reasons to give up soda. If you desire to feel better, have more energy and take up less space, removing soda is one of the many ways to do this. In my classes, I recommend a detox to help the cravings of soda and remove toxins. Contact me if you need some coaching to help you get on the right track.
Wednesday, April 20, 2011
Eating Low Glycemic
One of the most important aspects of your lifestyle changes that you need to consider when striving for "Optimum Health" is to eat correctly. I highly recommend learning how to cook low glycemic and eat lower glycemic foods if you want to lose weight and lead a healthier lifestyle.
What is the GI Diet?
GI stands for Glycemic Index and is a measure of the impact of food on your blood sugar. Foods with a high GI tend to quickly raise your body's blood sugar levels; by contrast foods with a low GI will raise them more slowly and over a longer period.
Eating lots of high GI foods has two disadvantages:
• The rush of energy given by high GI foods does not last and is soon followed by an energy lull. So you get hungry and want to eat more.
• After eating high GI foods you will have a lot of readily available energy in your blood. Your body will use this energy first rather than body fat. This makes it harder to lose weight.
By eating meals that are low GI you will feel full longer and your body will be satisfied. Whereas, eating high GI foods such as white potatoes, corn or white bread, your body does not get the nutrients it needs and you will feel hungry much sooner. On the GI diet your desire to snack or over eat should be greatly reduced, therefore by eating fewer calories you can control your weight.
Here are some examples of low GI meals I like:
Breakfast:
• Two egg white omelets with spinach & feta cheese, or any veggies
• ½ cup plain Greek yogurt with ¼ cup fruit and 2 tblsp granola (less than 7 grams of sugar)
• 1 Cup of steel cut oats with 1 tblsp of honey, and ¼ of berries
Lunch:
• Taco Salad: Romaine lettuce with 4- 6 ozs, (8 ozs for men) of lean chicken or turkey, ¼ cup canned black beans (rinsed & drained), ¼ cup diced avocado, and organic salsa
• Veggie burger on a whole wheat wrap with 2 tblsp of hummus, tomatoes and lettuce
Dinner:
Balsamic Salmon: 6 (5 ounce) salmon fillets , 4 cloves garlic, minced, 1 tablespoon white wine, 1 tablespoon honey , 1/3 cup balsamic vinegar 3 teaspoons Dijon mustard , Pepper & dash salt if desired, 1 tablespoon chopped fresh oregano. Cook sauce in sauce pan until thick. Pour over salmon sprinkle oregano, and bake at 400 degrees until tender.
If you would like more low GI recipes contact me. My book on low GI recipes and testimonies will be ready soon!
What is the GI Diet?
GI stands for Glycemic Index and is a measure of the impact of food on your blood sugar. Foods with a high GI tend to quickly raise your body's blood sugar levels; by contrast foods with a low GI will raise them more slowly and over a longer period.
Eating lots of high GI foods has two disadvantages:
• The rush of energy given by high GI foods does not last and is soon followed by an energy lull. So you get hungry and want to eat more.
• After eating high GI foods you will have a lot of readily available energy in your blood. Your body will use this energy first rather than body fat. This makes it harder to lose weight.
By eating meals that are low GI you will feel full longer and your body will be satisfied. Whereas, eating high GI foods such as white potatoes, corn or white bread, your body does not get the nutrients it needs and you will feel hungry much sooner. On the GI diet your desire to snack or over eat should be greatly reduced, therefore by eating fewer calories you can control your weight.
Here are some examples of low GI meals I like:
Breakfast:
• Two egg white omelets with spinach & feta cheese, or any veggies
• ½ cup plain Greek yogurt with ¼ cup fruit and 2 tblsp granola (less than 7 grams of sugar)
• 1 Cup of steel cut oats with 1 tblsp of honey, and ¼ of berries
Lunch:
• Taco Salad: Romaine lettuce with 4- 6 ozs, (8 ozs for men) of lean chicken or turkey, ¼ cup canned black beans (rinsed & drained), ¼ cup diced avocado, and organic salsa
• Veggie burger on a whole wheat wrap with 2 tblsp of hummus, tomatoes and lettuce
Dinner:
Balsamic Salmon: 6 (5 ounce) salmon fillets , 4 cloves garlic, minced, 1 tablespoon white wine, 1 tablespoon honey , 1/3 cup balsamic vinegar 3 teaspoons Dijon mustard , Pepper & dash salt if desired, 1 tablespoon chopped fresh oregano. Cook sauce in sauce pan until thick. Pour over salmon sprinkle oregano, and bake at 400 degrees until tender.
If you would like more low GI recipes contact me. My book on low GI recipes and testimonies will be ready soon!
Friday, April 1, 2011
Transforming Your Mind Will Transform your Body
Transforming your mind is the first thing that must be done in order to lead a healthier lifestyle. Many of my clients cannot seem to make progress because they cannot seem to renew their thoughts. Your emotions are tied to your thoughts, and that is what hinders us from making changes or making progress.
If you examine your undesirable habits closely, you will find that they all have something in common. They all give you some type of feeling that is rewarding to you. Why do people spend hours watching mindless television? Why do people who drink alcohol continue to drink it? They do it because it gives them a certain feeling, in this case, relaxation, stress reduction, or pleasure. Read more: http://www.motivational-well-being.com/developing-habits.html#ixzz1HuIRBGOjny
Many people are emotional eaters. For example, you might overeat and feel bad afterwards, but while you were eating, you probably had a big smile on your face as you stuffed that big piece of chocolate cake into your mouth. It made you feel good at the time and probably brought back good memories that you relate to eating the cake.
This is the main reason why people set a goal of developing a good habit, such as regular exercise, and fail. They associate dreadful feelings to it instead of good ones. So how do we associate good feelings? Just think of disciplining a child. If you want a child to do something without forcing them, you reward them; give them something that makes them happy and feel good. So the secret is to find a way to associate good feelings to the activity you want to develop as a habit. Here are some ways to accomplish this:
• Reward yourself immediately after you’ve taken action. Give yourself something that will make you feel good, something that you normally wouldn’t do. Just make sure it doesn’t contradict the habit you’re trying to create. Don’t reward yourself by binging on fatty foods if your habit is to eat healthier foods.
• Focus on the end result. Why do you want to create this habit in the first place? Think about the results you would get if your habit was already developed and how that would make you feel.
• Think about the consequences of NOT following through. Generate and associate pain to not following through. Imagine where you’d be years down the road.
• Think about what feelings you’re looking for and find other things you can do that give you the same feeling and combine them. For example, if the habit you’re trying to create is to workout everyday and the feeling you get is a feeling of power and confidence and you happen to have a particular song that when you listen to gives you that sensation, listen to it while you workout.
There is much more to say on transforming your mind to lead a healthier lifestyle, so I will continue this article next week. I invite you to come to my next Transitions Lifestyle Overview, April 7th, 6:30pm at Spirit of Life Church. Contact me if you would like to come and transform your life.
If you examine your undesirable habits closely, you will find that they all have something in common. They all give you some type of feeling that is rewarding to you. Why do people spend hours watching mindless television? Why do people who drink alcohol continue to drink it? They do it because it gives them a certain feeling, in this case, relaxation, stress reduction, or pleasure. Read more: http://www.motivational-well-being.com/developing-habits.html#ixzz1HuIRBGOjny
Many people are emotional eaters. For example, you might overeat and feel bad afterwards, but while you were eating, you probably had a big smile on your face as you stuffed that big piece of chocolate cake into your mouth. It made you feel good at the time and probably brought back good memories that you relate to eating the cake.
This is the main reason why people set a goal of developing a good habit, such as regular exercise, and fail. They associate dreadful feelings to it instead of good ones. So how do we associate good feelings? Just think of disciplining a child. If you want a child to do something without forcing them, you reward them; give them something that makes them happy and feel good. So the secret is to find a way to associate good feelings to the activity you want to develop as a habit. Here are some ways to accomplish this:
• Reward yourself immediately after you’ve taken action. Give yourself something that will make you feel good, something that you normally wouldn’t do. Just make sure it doesn’t contradict the habit you’re trying to create. Don’t reward yourself by binging on fatty foods if your habit is to eat healthier foods.
• Focus on the end result. Why do you want to create this habit in the first place? Think about the results you would get if your habit was already developed and how that would make you feel.
• Think about the consequences of NOT following through. Generate and associate pain to not following through. Imagine where you’d be years down the road.
• Think about what feelings you’re looking for and find other things you can do that give you the same feeling and combine them. For example, if the habit you’re trying to create is to workout everyday and the feeling you get is a feeling of power and confidence and you happen to have a particular song that when you listen to gives you that sensation, listen to it while you workout.
There is much more to say on transforming your mind to lead a healthier lifestyle, so I will continue this article next week. I invite you to come to my next Transitions Lifestyle Overview, April 7th, 6:30pm at Spirit of Life Church. Contact me if you would like to come and transform your life.
Wednesday, March 23, 2011
What Are the Benefits of Antioxidants?
There is much in the news about the importance of antioxidants, and how they can not only boost your immune system but fight free radicals in the environment. Studies have shown they may reduce the risk of cancer causing agents, cardiovascular disease, aging and much more.
So first of all what are antioxidants and how do they work? As you may know, every cell in your body needs oxygen to function normally. Sadly, the use of this oxygen produces harmful by-products called free radicals that come from environmental pollution, certain chemicals, chlorine in water, processed foods, food preservatives, smoking, and ionizing radiation. Also, recent studies have shown increased free radical activity following strenuous exercise.
Here are some diseases and antioxidant supplements that may protect against:
• Cardiovascular disease – Findings from some studies suggest that vitamin E, C, and selenium may reduce the risk of heart disease by reducing the LDL-cholesterol oxidation.
• Cancer – Studies have also shown that vitamins E, C and selenium and beta-carotene may protect against some cancers.
• Macular degeneration – Scientific studies report that a daily mix of antioxidants may slow macular degeneration in people who already have the disease. These include extra E, C, beta-carotene, and zinc.
My favorite antioxidant can help with joint pain, inflammation, allergies, healthy cholesterol levels, building up your immune system and more, it is called, OPC3. This powerful antioxidant has Pycnogenol which is derived from a maritime pine bark tree. Pine bark extract is an all natural combination of procyanidins, bioflavonoids and organic acids.
Resveratrol is also a potent antioxidant which contains red wine extract and wild blueberry. It maintains cell health and promotes normal cell cycle activity. It has been shown to have anti-aging benefits.
Of course, if you eat foods rich in antioxidants such as, organic blueberries, cranberries, cherries and dark leafy green vegetables, these will also help you fight free radicals. Unfortunately, you will not get all that you need from even organic fruits and vegetables because of the depleted nutrients in our soil and environmental pollution.
These are only some of the benefits of antioxidants. I suggest doing a search on the internet or talking to a doctor who has training on integrative medicine. Besides doing Transitions Lifestyle presentations, I also do health presentations on supplements. Contact me for more information.
My next Transitions Lifestyle overview will be April 7th at Spirit of Life Church, Martinsville. Please RSVP if you’d like to attend.
So first of all what are antioxidants and how do they work? As you may know, every cell in your body needs oxygen to function normally. Sadly, the use of this oxygen produces harmful by-products called free radicals that come from environmental pollution, certain chemicals, chlorine in water, processed foods, food preservatives, smoking, and ionizing radiation. Also, recent studies have shown increased free radical activity following strenuous exercise.
Here are some diseases and antioxidant supplements that may protect against:
• Cardiovascular disease – Findings from some studies suggest that vitamin E, C, and selenium may reduce the risk of heart disease by reducing the LDL-cholesterol oxidation.
• Cancer – Studies have also shown that vitamins E, C and selenium and beta-carotene may protect against some cancers.
• Macular degeneration – Scientific studies report that a daily mix of antioxidants may slow macular degeneration in people who already have the disease. These include extra E, C, beta-carotene, and zinc.
My favorite antioxidant can help with joint pain, inflammation, allergies, healthy cholesterol levels, building up your immune system and more, it is called, OPC3. This powerful antioxidant has Pycnogenol which is derived from a maritime pine bark tree. Pine bark extract is an all natural combination of procyanidins, bioflavonoids and organic acids.
Resveratrol is also a potent antioxidant which contains red wine extract and wild blueberry. It maintains cell health and promotes normal cell cycle activity. It has been shown to have anti-aging benefits.
Of course, if you eat foods rich in antioxidants such as, organic blueberries, cranberries, cherries and dark leafy green vegetables, these will also help you fight free radicals. Unfortunately, you will not get all that you need from even organic fruits and vegetables because of the depleted nutrients in our soil and environmental pollution.
These are only some of the benefits of antioxidants. I suggest doing a search on the internet or talking to a doctor who has training on integrative medicine. Besides doing Transitions Lifestyle presentations, I also do health presentations on supplements. Contact me for more information.
My next Transitions Lifestyle overview will be April 7th at Spirit of Life Church, Martinsville. Please RSVP if you’d like to attend.
Wednesday, March 16, 2011
Keeping the Weight Off For Life
Is it possible to lose weight and keep it off? Many of my clients ask themselves this question, but doubt it’s possible because they have yo-yoed up and down most of their lives. I am here to tell you it is possible; however the journey required takes time and effort.
Many of my Transitions Lifestyle clients have tried to either lose weight on their own or have tried several other diets, and have not maintained their weight loss. Why is this? There are several reasons. I will list a few that could be your dilemma:
• You were following a temporary solution. In your mind you tell yourself this is temporary. In reality you are not going to eat just vegetables and fruit only or eat prepackaged food or drink meal replacement drinks every day of your life. This is a quick fix and it’s what attracts most people. What they don’t realize is they are hurting themselves more than helping themselves.
• You revert to old patterns. For example, your thoughts focus on failure, your feelings on disgust, unhealthy guilt, and self pity. When you fail, you feel hopeless and helpless. Yet, if you can realize the signs of relapse early on, you will know when you are in the danger zone so you can get back on track. You must assess your situation and be mindful to the warning signs to avoid relapse.
• You become complacent. This happen when you stop doing what you know works and revert back to your old habits. This can happen because you get bored; tired of trying to make changes, or begin to believe you can’t make the necessary changes required for a healthier lifestyle.
• You become confused. You begin to doubt that anything works or will make a difference. You become double-minded. The issues connected to losing weight and leading a healthy lifestyle is doubted and you settle back into your old thinking patterns.
• You don’t have an accountability partner. You keep trying to do it on your own without anyone who will offer support and guidance, or give you that boost you need. Others in your life may discourage or ridicule your efforts.
It’s time to make a lifestyle change! You will then be on your way to not only transforming your body but your life! Transitions Lifestyle is not just for those who need to lose weight but also for those who need education on learning to eat healthy. Contact me if you would like to find out more. My next overview is April 7th, 6:30pm at Spirit of Life Church in Martinsville.
Many of my Transitions Lifestyle clients have tried to either lose weight on their own or have tried several other diets, and have not maintained their weight loss. Why is this? There are several reasons. I will list a few that could be your dilemma:
• You were following a temporary solution. In your mind you tell yourself this is temporary. In reality you are not going to eat just vegetables and fruit only or eat prepackaged food or drink meal replacement drinks every day of your life. This is a quick fix and it’s what attracts most people. What they don’t realize is they are hurting themselves more than helping themselves.
• You revert to old patterns. For example, your thoughts focus on failure, your feelings on disgust, unhealthy guilt, and self pity. When you fail, you feel hopeless and helpless. Yet, if you can realize the signs of relapse early on, you will know when you are in the danger zone so you can get back on track. You must assess your situation and be mindful to the warning signs to avoid relapse.
• You become complacent. This happen when you stop doing what you know works and revert back to your old habits. This can happen because you get bored; tired of trying to make changes, or begin to believe you can’t make the necessary changes required for a healthier lifestyle.
• You become confused. You begin to doubt that anything works or will make a difference. You become double-minded. The issues connected to losing weight and leading a healthy lifestyle is doubted and you settle back into your old thinking patterns.
• You don’t have an accountability partner. You keep trying to do it on your own without anyone who will offer support and guidance, or give you that boost you need. Others in your life may discourage or ridicule your efforts.
It’s time to make a lifestyle change! You will then be on your way to not only transforming your body but your life! Transitions Lifestyle is not just for those who need to lose weight but also for those who need education on learning to eat healthy. Contact me if you would like to find out more. My next overview is April 7th, 6:30pm at Spirit of Life Church in Martinsville.
Monday, March 7, 2011
How Low Glycemic Foods Impact Weight-loss
Research has found that eating low glycemic foods not only reduces the risk of diseases such as heart disease, diabetes and cancer, but also can help manage a healthy weight. The opposite is true of high glycemic foods which contribute to obesity and type 2 diabetes.
According to experts, eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. If you are overweight and sedentary, this can be particularly true. Switching to eating mainly low GI carbohydrates that slowly trickle glucose into your blood stream keeps your energy levels balanced which causes you to feel fuller for longer between meals. (www.glycemicindex.com).
So what are low glycemic foods? Here is just a few you can begin to incorporate into your diet:
• Whole grains such as, whole wheat breads that contain complex carbohydrates, wild rice, whole oats
• Low glycemic fruits - apples, grapefruit, berries, etc.
• Vegetables – broccoli, sweet potatoes, cauliflower, etc.
• Legumes – lentils, beans, chickpeas, etc.
I tell my clients the easiest way to recognize high glycemic foods are by their color. For example, white rice, white potatoes, white sugar and white flour. If these are mostly removed from your diet and more vegetables, fruit and whole grains are added, your overall health should improve immensely.
Studies show that diets high in dietary fiber can significantly reduce the risk of several illnesses. Fiber is the number one way to lower the glycemic load. Eating a low glycemic impact diet focuses on eating more high fiber, found in fruits and vegetables, whole grains, and lean protein. It is important to understand the affect carbohydrates have on the body; not remove them from your diet completely.
The glycemic impact is a measure of how a food raises blood glucose levels and elicits an insulin response. The theory of this diet is to increase blood sugar gradually instead of rapidly by eating foods with a low glycemic index. When you eat high glycemic foods, your blood sugar rapidly increases which causes your body to store fat.
In my Transitions classes I teach the impact of high glycemic foods and how to determine what foods are low glycemic. This is most important to losing and maintaining weight-loss. Of course, changing behavior and exercise is crucial for a healthy lifestyle, which are the other two important areas we work on.
The next Transitions overview will be March 14th at 6:30pm at Spirit of Life Church in Martinsville. (Note: The March 10th overview is cancelled). This is a free overview to the public. Please RSVP if you would like to attend.
According to experts, eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. If you are overweight and sedentary, this can be particularly true. Switching to eating mainly low GI carbohydrates that slowly trickle glucose into your blood stream keeps your energy levels balanced which causes you to feel fuller for longer between meals. (www.glycemicindex.com).
So what are low glycemic foods? Here is just a few you can begin to incorporate into your diet:
• Whole grains such as, whole wheat breads that contain complex carbohydrates, wild rice, whole oats
• Low glycemic fruits - apples, grapefruit, berries, etc.
• Vegetables – broccoli, sweet potatoes, cauliflower, etc.
• Legumes – lentils, beans, chickpeas, etc.
I tell my clients the easiest way to recognize high glycemic foods are by their color. For example, white rice, white potatoes, white sugar and white flour. If these are mostly removed from your diet and more vegetables, fruit and whole grains are added, your overall health should improve immensely.
Studies show that diets high in dietary fiber can significantly reduce the risk of several illnesses. Fiber is the number one way to lower the glycemic load. Eating a low glycemic impact diet focuses on eating more high fiber, found in fruits and vegetables, whole grains, and lean protein. It is important to understand the affect carbohydrates have on the body; not remove them from your diet completely.
The glycemic impact is a measure of how a food raises blood glucose levels and elicits an insulin response. The theory of this diet is to increase blood sugar gradually instead of rapidly by eating foods with a low glycemic index. When you eat high glycemic foods, your blood sugar rapidly increases which causes your body to store fat.
In my Transitions classes I teach the impact of high glycemic foods and how to determine what foods are low glycemic. This is most important to losing and maintaining weight-loss. Of course, changing behavior and exercise is crucial for a healthy lifestyle, which are the other two important areas we work on.
The next Transitions overview will be March 14th at 6:30pm at Spirit of Life Church in Martinsville. (Note: The March 10th overview is cancelled). This is a free overview to the public. Please RSVP if you would like to attend.
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