Understanding the Glycemic Index

We hear about it all the time - high glycemic foods and low glycemic foods...  But what do these terms mean?  And which one is good for you?

The glycemic index (GI)measures  the rate at which certain carbohydrates affect blood glucose levels.  Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, have a low GI. 

So, you want to eat more foods that have a low GI.  These foods release glucose more gradually and thus you have more sustained energy for a longer period of time.

To better understand which foods have a low GI click here and take a look at the Glycemic Index Chart

List of 8 Energy Boosting Foods!

Do you ever have that mid-afternoon crash of energy?  Reaching for that candy-bar?  STOP!  Here is a list of foods that will give you energy and help you keep up your energy levels all day.

8 Energy Boosting Foods:

1.      Bananas – The sugar in bananas is an easily digested form of carbohydrate. Bananas also provide a lot of potassium, an electrolyte that helps maintain normal nerve and muscle function. Unlike some nutrients, potassium isn't stored by the body for long periods of time, so your potassium level can drop during times of stress or during strenuous exercise, when the nutrient is lost through excessive sweating.

2.      Chocolate - There is a reason we crave chocolate!!!  YES!!!, Chocolate can elevate your energy levels by way of certain bioactive compounds such as tyramine and phenylethylamine, says a study in the Journal of Food Science. Chocolate has also been claimed to improve anemia, awaken the appetite, aid in digestion, improve longevity, and increase sexual appetite. Chocolate does contain sugar and caffeine along with fat and calories, so consume in moderation and, when possible, opt for dark chocolate, which has the fewest calories and the most antioxidants.

3.      Oatmeal - Oats are low on the glycemic index (I will explain the glycemic index tomorrow), as they have a lot of fibre, which means that your body gets a steady stream, of energy as carbohydrates gradually flow into your bloodstream. (Unlike the unnatural spike of energy that happens as a result of simple sugars/carbs). Oats also contain the energizing--and stress-lowering--B vitamin family, which helps transform carbs into usable energy.

4.      Apples - Okay, any fresh fruit will do, but apples are so easy to grab and go, we always have them on hand. Make it easy on yourself and have at least 2 different fresh fruits you can choose to eat each day. This week I have apple slices and grapes on hand.

5.      Almonds - Your "portable protein" - the perfect emergency snack or pair it up with a fruit or veggie. High in metabolism-boosting Protein and Healthy Fats. But it is easy to eat too many - measure out 1/4 cup servings and stick in a snack size baggie.

6.      Eggs - Yes, they ARE good for you. They are considered the gold standard of protein quality because of their superior amino acid content. It takes less than 3 minutes to prepare an egg. One of my favorite on-the-go egg tips: microwave your eggs in a coffee cup (lightly coated with olive oil for easy clean up). Your egg is now the perfect shape to top a whole wheat English muffin and eat on the run.

7.      Spinach - This super veggie goes with everything. At only 5 calories per cup how could it not?! Use in omelets, wraps, salads, side dishes...the list goes on.

8.      Black Beans - Packed with the leanest protein and very high in fiber.  Beans are a great alternative to those who feel like they are eating the same protein day in and day out.

Feeling low on energy?

As winter drags on and on and on..... Do you ever feel low on energy? Maybe you are just coming off the most recent winter cold or flu? How can you increase your energy levels without taking in extra caffeine or sugar-laden foods?

1.  Get 7-8 hrs of sleep per night  -  Every night while we are sleeping our brain is "regrouping" from the day.  While doing so it triggers the release of hormones regulating energy, mood, and mental acuity. We need 7-8 hrs of sleep for the brain to be able to complete it's work.
2. Daily exercise/activity, especially if we get outside and move 
3. Drink lots of water (8 glasses per day) - One of the first signs of dehydration is fatigue. Ever feel lethargic or sleepy in the afternoon? Drink a couple of glasses of water!
4. Eat energy boosting foods- Stay tuned for a list of these foods.

For more information on this follow me on twitter @elisbethfit4u or on Facebook.

Going to bed now. Sweet dream... :)

Feeling better and getting things done! :)

Finally feeling better! I am going to survive - like there was ever any doubt... A little embarrassed about my whining yesterday - my apologies. But I am back and being productive and it feels great!

Ok, so something a little weird in the charma department happened today; a few days ago I was just saying to someone that I have thought about cleaning houses to help make ends meet while I build my personal training business. Today my old cleaning lady phoned me because she wants to be a personal trainer!! And this just two weeks before I run my first PTS Course!!! What are the odds??? Really!!?? Maybe I will just take over her cleaning clients and she can take over my PT clients?? NOT!! I love my job too much. But I am looking forward to helping Luba be successful in her quest.

I certified 3 trainers last week. Congrats to all of them! :)

And to all - a good night :)

I am sick!! :(

I am the biggest suck when it comes to being sick. I absolutely hate being sick!! Now, I know noone likes being sick, not even a little, but it absolutely p.... me off to be sick. I have no energy to do any of the things I need to do or would like to do. And it reminds me that I am getting older, because 10 years ago when I got a cold like this I could still work throug it. Now it just wipes me out. I have been completely unproductive and of no use for 2 days now. Wow! What a great weekend! :( Ok enough with the pity party. To all of you who also felt lousy this weekend or any other weekend you have my deepest sympathies. But enough already! I had better feel better tomorrow as I have to get up at 6am to go to work as usual. Need to feel fresh and 'up' when I go and see my clients tomorrow. I know I can do it! Lots of water and early to bed! Good night all! :) xo

The sun is rising earlier and earlier.....

Every Tuesday and Thursday I teach boot camp at 6:30am and 6:30pm.  Thanks to the dedicated women who make it worth it to get up!  Anyway, recently we all noticed how it was almost light out when we were done at 7:30am.  How nice!  This morning as I pulled in to the parking lot I noticed that the horizon was just lightening up a little at 6:25am!  It put a spring in my step this morning and when we were done it was full daylight!  Yay!!!!  Is spring just a round the corner after all????
I need sunlight.  It makes all the difference to me when it is light out when I wake up.  Do you know anyone who suffers from SAD (Seasonal Affective Disorder)?  Very common in countries and provinces that have few hours of daylight in the winter months.  What is one of the cures??  Find something you enjoy doing outside during the winter months.  Instead of fighting it for 3-4 months, enjoy some of it. 
My client "M" is taking on this new approach to fitness and health.  Tomorrow I am teaching her to cross country ski :).  Exercising outside is so much more fun, it doesn't feel like exercise at all!
What do you do  cure the winter blues?

I was soooo bad....

OMG - I ate sooo much this weekend!!!!  Appetizers, dinners, desserts (yes, plural)....mmmmm... oh yes, and wine.... it was so good, but so bad!  I didn't blow it all the time - I had fish, salads and left the rice and potatoes and skipped the bread.  But as we all know restaurant food is so much higher in fat and sodium than home cooking.  So why was I so bad??  All the kids were gone!  First time in I can't remember how long!  My bf and I had 48 hours to ourselves, and we enjoyed it thoroughly.  We went to Niagara over night on Saturday and out with friends last night.  We had such a great weekend.  We always have so much fun together.  Any regrets? - of course not!!!  But it is Monday today and time to get back to it.  Back to the normal and great routine of healthy small meals 5-6 times/day.  Salads for lunch, home cooked dinners and exercise of course!  No worries, it was just a weekend after all.  I always tell my clients when they are going away or a special occasion comes up not to worry too much.  You can only do so much dammage in a couple of days.  The important thing is to stop when Monday rolls around and get back to the normal routine of healthy eating, daily activities and exercise.  And there are several things you can do/avoid so an evening out does not work against what you have been working so hard to accomplish.  I'll blog more about that later....  Look for it! :)