GI or GL Why Should I Bother?

Your heart will thank you!

What is GI?
It’s the glycemic index value, or sugar content, measured in 100g portion of your foods.

What is GL?
It’s the glycemic load, or the sugar content in a normal portion of your foods.

I prefer to use GL just because you don’t normally eat 100g of many foods. So, comparing portion values gives you a better idea of which foods will effect your health and body fat!

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Harvard University found that women who eat lots of refined carbohydrates have 10% less good cholesterol. This good cholesterol keeps your heart healthy.
They also had 76% more triglycerides which is a very toxic fat.
So start controlling the sugars in your diet!

Question for you…
How many servings of these foods do you have daily?
White bread, bagels or rolls
White rice or rice cakes
Jacket or mashed potatoes, chips or potato crisps
Cakes
Biscuits
Cornflakes, rice cereals or honey-covered cereals

Score 1 point for every serving.

More info soon!

Jax

Party Season Survival Checklist

Here’s a user-friendly Holiday Survival NUTRITION Checklist for you to use – it’s pretty cool and it works 😉

The Ultimate Holiday Survival Guide Nutrition Checklist

Use the following nutrition checklist to stay on track during the holidays.

For each of the 10 NUTRITION standards you meet in the outlined checklist below, you earn ONE point.

If your goal is to maintain your weight during the holidays, then you MUST achieve at least 5 total points each week.

If your goal is to reduce your weight and lose body fat during the holidays, then you MUST achieve at least 8 total points each week.

___ Did you say NO at least 90% of the time when the sweet tin or plate of biscuits was passed around the office or your workplace?

___ Instead of bringing a dessert or chocolates to work for everyone to enjoy , did you bring something more healthy like a veggie or fruit platter with a healthy dip? Make sure it’s festive – Use green, red, orange and white veggies and fruits!

___ Did you skip the bread and breaded appetizers at holiday dinners and parties? Remember, bread and flour products are useless carbohydrates devoid of good nutrition.

___ Have you told yourself that sugar and sweet treats will kill you? Avoid eating sweet treats by eating protein

___ Did you eat healthy, balanced meals containing protein, whole carbohydrates and fats the day of a holiday party instead of starving yourself and “saving” your calories?

___ Did you stay away from alcohol at 90% of your holiday events? Remember: alcohol causes your body to store fat and not able to burn fat for days, and when you add sugar to it, it makes it even worse.

___ Did you stick to mostly protein and veggies at holiday dinners and parties?

___ If you have to bake holiday treats over the next two months, did you bake something low in sugar and high in fibre, protein and healthy fat? Remember that artificial sweetened foods are not any better. Stick with less real sugar or use Stevia/Agave Nectar and you’re body will look better

___ If you can’t exercise due to holiday commitments, did you keep your carbohydrate intake lower and focus mostly on proteins, vegetables and some fruits?

___ If you know you’re going to eat more carbs than your body needs at a holiday event, did you plan this into a carb cycling routine? The day prior, eat a lower carb diet, and then the day following, eat a no carb diet – Give yourself an extra point if you also did a damage control workout.

Follow these guidelines, make sure you get your points every week – you’ll lose fat rather than gain it….

Watch out for the Work Out Checklist to help you achieve your body transformation goals….

Eat Clean – Train Hard – Expect Success!!

Jackie Allen FitnessSolutionsUK.com ©

How To Choose The Best Eating Plan…

HOW TO CHOOSE THE BEST EATING PLAN?
Obesity is an epidemic. Fortunately, we have a great understanding of the biochemical mechanisms responsible for obesity. The fact is, of all the overweight people, only about 25 percent of them overeat. The vast majority of these people (75 percent) suffer from a condition known as hyperinsulinemia. This condition of excess insulin is a result of the over-consumption of carbohydrates and may only be controlled by restricting their intake. Merely counting calories alone will not work!It is important to determine how your body reacts and handles food BEFORE you begin your diet program. Once this has been established, your goal of becoming trim and healthy will become a faster reality. We suggest the following program to maximize your results:STEP 1:
ESTABLISHING YOUR METABOLIC TYPE
Before beginning any diet program, you should understand how your individual body handles food. Take the following tests and tabulate the answers as instructed. Circle the number next to each statement that applies to you then total each of the three tests individually.

Test 1 Calorie Sensitivity

1. You had a normal body weight when younger but slowly gained weight after age 30.
2. You are presently overweight but by less than 25 pounds.
3. You have a normal appetite – get hungry at mealtimes.
4. You have a few, if any food cravings.
5. You have maintained the same basic eating habits all your life.
6. You eat three meals per day.
7. You have gained a certain amount of extra body weight but seem to have tapered off (not continued to steadily gain more and more weight).
8. You have few or none of the symptoms associated with poor carbohydrate metabolism (see list below).
TOTAL _YES ANSWERS :

Test 2 Carbohydrate Intolerance

1.You are more than 25 pounds overweight.
2.You have had a tendency to be overweight all your adult life.
3.You have been overweight since you were younger.
4.You have a poor appetite and skip meals often.
5.You prefer not to eat in the morning.
6.You have food cravings that temporarily go away when starchy or sugary foods are eaten.
7.There are foods that you feel you could absolutely not do without.
8.Your waist is bigger than your hips (men). Your waist is more than twice the size of your hips (women).
9.Most or all of the symptoms associated with carbohydrate intolerance on test three apply to you.TOTAL YES ANSWERS _:____

Test 3 Carbohydrate Symptomatology

1.Nervousness
2.Irritability
3.Fatigue & Exhaustion
4.Faintness, dizziness, cold sweats, shakiness, or weak spells.
5.Depression
6.Drowsiness, especially after meals or in mid-afternoon.
7.Headaches
8.Digestive disturbances with no obvious cause.
9.Forgetfulness
10.Insomnia
11.Needless worrying
12.Mental confusion
13.Rapid pulse, especially after eating certain foods.
14.Muscle pain
15.Antisocial behaviour
16.Over-emotional, crying spells etc.
17.Loss of libido
18.Leg cramps
19.Blurred vision
20.Shortness of breath, sighing, and excess yawning.
21.Cravings for starch and sugar-rich foods.
TOTAL YES ANSWERS :
What Does this all mean? …….

Test 1
If you answer yes to the majority of these statements you are likely consuming more calories than you are burning and need to follow our calorie restriction program.
If you scored more yes answers on test one than on test two… You are likely calorie sensitive and need to follow a low calorie program (1200 calories for women and 1400 calories for men).
If you had more yes answers on test two than on test one..You are likely carbohydrate intolerant and need to limit your total carbohydrate intake (Between 30-50 grams per day).
If you also scored eight or more yes answers on test three…You are almost certainly not only carbohydrate intolerant but have progressed to stage two of hyperinsulinemia and are also hypoglycaemic.

The Carb Quiz

The Carb Quiz

This is an easy quiz to fail. It determines your sensitivity to carbohydrates, and many people are overly sensitive to carbs – especially overweight people. The worse you score on this test, the more likely you’ll benefit greatly by restricting your carbohydrate intake. Be honest in your responses.

How to score your answers
(0) if the sentence does not apply to you
(1) if statement is sometimes true or describes you moderately well
(2) if they are often true or describe you quite well
1. My fat storage is more in my abdomen than my hips or thighs.
2. Dinner doesn’t feel complete without dessert.
3. Right after I eat sweets or something high in starch, such as a big dinner roll, I feel satisfied and content.
4. I tend to get hungry an hour or two after meals.
5. I really enjoy caffeinated drinks, and feel great after a cappuccino or a diet cola.
6. I love Italian food and Chinese food, probably even more than rich French food, or high-fat American cooking.
7. It makes me feel good to chew gum, or to have a mint or a piece of hard candy in my mouth.
8. For snacks, I would usually prefer chips or a bagel over nuts or an apple.
9. I drink diet soft drinks almost every day to cut back on calories.
10. High-fat, non-sweet foods such as beef or butter are good, but they’re not my weakness.
11. High-fat, sweet foods, such as rich desserts, are extremely tempting to me, even though I know they are too fattening.
12. Diabetes runs in the family.
13. When I get hungry before a meal, I’m pretty uncomfortable, and really need to eat.
14. I have to watch myself, or I’ll drink more alcohol than I really should.
15. I’ve never stayed at my ideal weight for more than about a year.
16. I take a serotonin-influencing antidepressant, such as Paxil, Zoloft, or Prozac.
17. Hunger definitely affects my mood. When I’m hungry, I get irritable, and sometimes feel spaced-out.
18. When I start eating ice cream, cookies, or other favorite sweets, it’s hard to stop, and I sometimes eat more than I’d planned to.
19. When I’ve tried low carb diets, I’ve felt good, but I really missed my high-carb foods.
20. I think I gain weight more easily than most people.
21. It seems to me as if my metabolism has really changed for the worse as I’ve gotten older. I have to eat less and exercise more just to keep from gaining weight.
22. I sometimes wake up in the middle of the night feeling hungry.
23. If I don’t get lunch on time, it’s very hard to work.
24. Several times almost everyday, I think about food while I work.
25. I seem to have less willpower about eating than I do about other aspects of my life.

Compare Your Results to the Chart Below
3 – 8 Excellent score. your carb metabolism functions well.
9 – 12 You have a few problems with carbs, but are basically in control of them. However, you might benefit from replacing high GI/GL with Lo GI/GL carbs to prevent future problems.
13 – 25 Possible trouble. You probably need to restrict sweets and most of the starch you eat in order to have the same metabolic advantages of a person with a healthy carbohydrate metabolism. Choose vegetables and protein based meals to avoid sugars and starches which cause your problems.
26 – 50 Be wary. Get busy. You have significant dysfunction of carbohydrate metabolism and are probably already suffering from hypoglycemia or hyperglycemia. You need to limit sugar intake and cut starchy carbs too to restore healthy carbohydrate metabolism. Strictly limit starches all of which should be wholegrain.
50 or over You’re in trouble, and you should deal with it immediately. You probably already suffer from Syndrome X, or are heading for it. If you don’t do something to prevent it, diabetes is a very realistic possibility. A diet based on protein, nuts, seeds and vegetable and some fruits will probably improve your quality of life almost immediately.

Unfortunately, in our current carbohydrate obsessed culture, a score of 25 to 50 is not all that uncommon. It is not cause for alarm. But it is cause for action.
We encourage you to learn about the food you eat and to choose foods that will help control your blood sugar level. Jax 25/3/11 ©

Liver & Gallbladder Health Test

Liver & Gallbladder Health Test

Question
Do you run out of energy in the afternoon?
Do you suffer from occasional headaches?
Are you having less than 2-4 bowel movements daily?
Do you experience a mental fog more than 2x weekly?
Do you experience gas or bloating 1 or more times weekly?
Is it hard for you to stay in a good mood?
Do you get irritable from time to time?
Do you feel angry from time to time?
Do you have muscle aches, and stiffness?
Do you eat meat, sugar, fried foods and carbohydrates?
Do you drink less than 1/2 gallon of purified water daily?
Do you have problems controlling your weight?
Do you exercise less than 3x weekly?
Do you suffer from allergies or sinus problems?
Do you have bad breath or body odor?
Do you have brown spots on your skin or age spots?
Are you currently suffering from any health problems?
Are your emotions often on a “roller coaster”?
Is your skin broken out or blemished in any way?
Does your skin or eyes have a yellowish tinge?
Do you have occasional abdominal pain?
Do you have curved or whitish appearance of nails?
Do you bruise easily?
Do you experience occasional depression?
Do you experience right upper abdominal pain over 1x monthly?
Are you over 40 years of age?
Do You drink alcohol more than 2x weekly?
Do you frequently feel “stressed out”?
Do you have trouble “getting going” in the morning?

Note — This General Health Questionnaire is not intended to diagnose, treat, cure or prevent any disease.
We advise use of this Questionnaire simply as a starting point for consideration of any negative health symptoms you may be experiencing and potential preventative measures or as a resource for further discussion with your healthcare provider.