02/26/15- Paula's Eating/Exercise Journal: Saturday

by Paula (Clean Eating Expert) 27. February 2014 08:40

 

 Glycemic Index- Glycemic Load= today’s buzzwords.  What do they mean?

Glycemic index is the rate that food increases blood sugar. http://www.cincinnati.md/oh/cincinnati/topic-aba5112/diabetes%20index/diabetes-eating-a-low-glycemic-

Glycemic load is the total carbohydrate content of food and its’ potential for increasing blood sugar. 

Why would monitoring these issues help you lose weight?  The theory is that increased blood sugar stimulates insulin release which causes a crash in blood sugar and makes you feel hungry.  Low-glycemic index foods provide a more sustained release of sugar into the blood. Here are some examples of glycemic  index foods: http://www.google.com/imgres?imgurl=http://www.medbio.info/images/Time%25201-2/Fig15_examples_of_glycemic_index.jpg&imgrefurl=http://www.medbio.info/Horn/Time%25201-2/glycemic_index.htm&h=534&w=636&sz=38&tbnid=wOdln_FIWWAMUM:&tbnh=115&tbnw=137&prev=/images%3Fq%3Dglycemic%2Bindex&zoom=1&q=glycemic+index&hl=en&usg=__9wJQIijK2GRONJYS0qPbbo-BOTY=&sa=X&ei=ef5oTfXyJsfcgQfnrozOCg&sqi=2&ved=0CFAQ9QEwAg 

Despite the convincing buzzwords, a study in the European Journal of Clinical Nutrition.62; 145-149, 2008) states that few studies have found that the glycemic index of a diet influences weight control or heart disease risk factors in healthy people.

You need to find what works for you since everyone’s body reacts differently to foods.

 

Saturday 02/26/11-Workout Diary-

Workout tape DVD- legs and back

balance lunges-back legs on a bench- 25 reps

calf raises-25 reps, 10 lb

reverse grip back pulls-20 reps

super skaters-25 reps

wall squats- 90 seconds

step back lunges-8lb, 15 reps

alternating side lunges- 8lb, 15 reps

single leg squats- 90 seconds,

switch grip pull ups- bands over door- 20 reps

 way lunges- side, 45 degree angle, forward

lunges on tip toes- 20 reps

back pull- 2 tubes attached in door- 20 reps

deep squat lunge walk- 4 swteps forward, 4 steps back- 45 seconds

close grip-overhand back pulls- 20 reps

speed squats with one foot on tip toe- 20 reps each side

Saturday 02/26/11 Food Diary:

Breakfast-

1/8 cup rasberries (45 cal)

1/3 cup yogurt (40)

1/2 cottage cheese (80 cal)

A.M. Snack-

 

Whey  protein shake, 1/4 cup pasturized egg whites (151 cal)

Lunch -

4 boston lettuce leaves, 4 oz ground turkey, 2 tbls Waldon Farms barb-q sauce, 2 tbls fat free feta, 1/4 cup shredded carrots, celery, scallions and fresh basil. [ Use the Boston lettuce like wraps] (235 cal)

P.M. Snack-

 

2 tbls hummus, on 1/2 Ezekial pita bread (250 cal)

Dinner-

5 oz. Salmon (260 cal)

1 cup steamed brocolli, 7 asparagus spears (50 cal)

 

 

Dessert-

Homemade popcorn, with spray butter substitute(110 cal)

TOTAL CALORIES- 1461

 

3/4 cup curry rice (210 cal)

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Paula's Healthy Living

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