Worried about holiday weight gain?

Trying to avoid being “stuffed” like a Thanksgiving turkey? Watching the glycemic index of the food you eat is the key to maintaining your weight and avoiding the dreaded unwanted extra holiday pounds.

Turkey Eating PieWhat is the “Glycemic Index” you ask? It’s scientific way of measuring how quickly the body breaks down the carbohydrate (sugar) in food and puts it into blood sugar (glucose). It’s a number ranking for food that contain carbohydrate by how high they raise blood glucose over 2-3 hours after ingestion.

Why is this so important to the body?

  • High Glycemic Index foods quickly digest andare turned into glucose in the blood causing a rise in insulin, your fat storage hormone.
  • Whatever glucose is not used as immediate fuel is stored in the liver and muscle, once those tanks are full the rest gets stored as fat.
  • If you combine food that has a high Glycemic Index with fat, none of the fat gets used b/c the bloodstream is too flooded with sugar and this gets stored as fat.
  • Insulin does such a good job of removing and storing excess blood sugar and converting any extra to fat,  that when removed quickly your blood sugar will drop and you will get hungry again.

Continuing to flood your body with high levels of sugar, followed by high levels of insulin, makes your pancreas, (where insulin is created), less efficient at processing these sugar and overtime you become hypoglycemic or insulin resistant. If this continues your pancreas becomes completely exhausted and shuts down insulin production and diabetes begins.

 

The pancreas creates 2 hormones in response to food.

1. INSULIN – the hormone responsible for storing fat and producing energy from sugar.

*Insulin is secreted in response to the carbohydrate you eat.

2. GLUCAGON – the hormone that promotes the mobilization and utilization of fat for energy. Glucagon is the only hormone that allows stored body fat to be released into the bloodstream to be burned by your muscles as energy.

*Protein consumption produces glucagon.

 

Based on these simple facts about blood sugar and fat storage here are some easy tips to control your holiday calorie-fest!

5-Tips-Blunt-Blood-Sugar

  1. Add Beans – a low-medium GI food bring down rating of the entire meal.
  2. Sprinkle on some cinnamon – ½ tsp day improves insulin uptake of glucose
  3. Add a vinaigrette to any salad or protein
  4. Use good fat – 1-2 tsp Olive oil, canola oil, fish oil, nut/seeds
  5. Add some low fat protein which slow digestion and absorption of sugars

 5-Rules-Rev-Metabolism

  1. Eat low – medium G.I. foods*
  2. MUST eat 3 SMALL meals per day with 2 snacks in between
  3. MUST eat every 3-4 hours
  4. Eat foods high in fiber
  5. Exercise!!!

how-to-fill-plate

divided-plate-thirdsDivide your plate into thirds:

  • 1/3 protein
  • 1/3 -2/3 non starchy veggies
  • 1/3 fibrous grains
  • Use fat as an add on sparingly
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