Essential SSL

Miami Beach personal trainer Shows You How To Lose Weight Now – Part 3

Miami Beach Personal Trainer Explains The Importance of Magnesium
September 27, 2012
3 Reasons Why Whole Grain Bread is Better Than Sugar
October 15, 2012
Show all

Miami Beach personal trainer Shows You How To Lose Weight Now – Part 3

 

Second Tip: EAT WELL

Sounds easy right? Many people make nutritional programs much more complicated than they need to be. Granted, some people will need more individualized, technical approach to eating properly but a good program starts with the basics!

3 Things You Can Start Doing Today

1. Only Drink Water And Green Tea

Drink either filtered or bottled water and make sure you get “matcha” green tea as it has the highest amount of nutrition. If you need coffee to get you going, then have only one or two cups with NO sugar or milk. Or if you HAVE to drink soda, make it diet. Stay away from non-diet sodas, fruit juices, milk or any other drink not mentioned here. The only exception is low-sugar fresh vegetable juice.

Many people don’t realize how many calories they are getting from what they drink. Sugary drinks make things worse by wreaking havoc on your blood sugar and insulin levels.

Start your day with 1 or 2 large glasses of water then have a few cups of green tea. Try it for a few weeks and see how you feel!

2. Eat Lean Protein At Every Meal

Good sources of protein include grass-fed beef or wild game, wild caught fish, organic chicken or turkey, and high-quality protein powders are easily found at Whole Foods or other natural food markets. If organic food isn’t in your budget you can get the non-organic stuff but I highly recommend you making the switch when you can.

Also, you want to start your day with a high protein breakfast. I personally have 30 grams of protein in the morning in the form of a shake. I blend it with acai, mixed frozen berries, goji berries, and  a handful of raw nuts. This keeps satisfied for a good 4-5 hours.

3. Eat Low-glycemic Vegetables And Fruits

The Glycemic Index is a measurement of how quickly a “carb” (carbohydrates) raises blood sugar levels. Although Glycemic Index is important, so is the total amount of cabohydrates that you eat and the quality of food. Still, eating mostly low-glycemic fruits and vegetables is an important step to having healthy blood sugar levels and less body fat.

Here is the Glycemic Index for many common foods. Low-glycemic is considered 55 or lower. By the way, this doesn’t mean I endorse all the foods on this list. It is a reference tool. I recommend staying away from all processed food and drinksCheck it out:

FOOD Glycemic index (glucose = 100) Serving size (grams) Glycemic load per serving
BAKERY PRODUCTS AND BREADS
Banana cake, made with sugar 47 60 14
Banana cake, made without sugar 55 60 12
Sponge cake, plain 46 63 17
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) 42 111 24
Apple, made with sugar 44 60 13
Apple, made without sugar 48 60 9
Waffles, Aunt Jemima (Quaker Oats) 76 35 10
Bagel, white, frozen 72 70 25
Baguette, white, plain 95 30 15
Coarse barley bread, 75-80% kernels, average 34 30 7
Hamburger bun 61 30 9
Kaiser roll 73 30 12
Pumpernickel bread 56 30 7
50% cracked wheat kernel bread 58 30 12
White wheat flour bread 71 30 10
Wonder™ bread, average 73 30 10
Whole wheat bread, average 71 30 9
100% Whole Grain™ bread (Natural Ovens) 51 30 7
Pita bread, white 68 30 10
Corn tortilla 52 50 12
Wheat tortilla 30 50 8
BEVERAGES
Coca Cola®, average 63 250 mL 16
Fanta®, orange soft drink 68 250 mL 23
Lucozade®, original (sparkling glucose drink) 95 250 mL 40
Apple juice, unsweetened, average 44 250 mL 30
Cranberry juice cocktail (Ocean Spray®) 68 250 mL 24
Gatorade 78 250 mL 12
Orange juice, unsweetened 50 250 mL 12
Tomato juice, canned 38 250 mL 4
BREAKFAST CEREALS AND
RELATED PRODUCTS
All-Bran™, average 55 30 12
Coco Pops™, average 77 30 20
Cornflakes™, average 93 30 23
Cream of Wheat™ (Nabisco) 66 250 17
Cream of Wheat™, Instant (Nabisco) 74 250 22
Grapenuts™, average 75 30 16
Muesli, average 66 30 16
Oatmeal, average 55 250 13
Instant oatmeal, average 83 250 30
Puffed wheat, average 80 30 17
Raisin Bran™ (Kellogg’s) 61 30 12
Special K™ (Kellogg’s) 69 30 14
GRAINS
Pearled barley, average 28 150 12
Sweet corn on the cob, average 60 150 20
Couscous, average 65 150 9
Quinoa 53 150 13
White rice, average 89 150 43
Quick cooking white basmati 67 150 28
Brown rice, average 50 150 16
Converted, white rice (Uncle Ben’s®) 38 150 14
Whole wheat kernels, average 30 50 11
Bulgur, average 48 150 12
COOKIES AND CRACKERS
Graham crackers 74 25 14
Vanilla wafers 77 25 14
Shortbread 64 25 10
Rice cakes, average 82 25 17
Rye crisps, average 64 25 11
Soda crackers 74 25 12
DAIRY PRODUCTS AND ALTERNATIVES
Ice cream, regular 57 50 6
Ice cream, premium 38 50 3
Milk, full fat 41 250mL 5
Milk, skim 32 250 mL 4
Reduced-fat yogurt with fruit, average 33 200 11
FRUITS
Apple, average 39 120 6
Banana, ripe 62 120 16
Dates, dried 42 60 18
Grapefruit 25 120 3
Grapes, average 59 120 11
Orange, average 40 120 4
Peach, average 42 120 5
Peach, canned in light syrup 40 120 5
Pear, average 38 120 4
Pear, canned in pear juice 43 120 5
Prunes, pitted 29 60 10
Raisins 64 60 28
Watermelon 72 120 4
BEANS AND NUTS
Baked beans, average 40 150 6
Blackeye peas, average 33 150 10
Black beans 30 150 7
Chickpeas, average 10 150 3
Chickpeas, canned in brine 38 150 9
Navy beans, average 31 150 9
Kidney beans, average 29 150 7
Lentils, average 29 150 5
Soy beans, average 15 150 1
Cashews, salted 27 50 3
Peanuts, average 7 50 0
PASTA and NOODLES
Fettucini, average 32 180 15
Macaroni, average 47 180 23
Macaroni and Cheese (Kraft) 64 180 32
Spaghetti, white, boiled, average 46 180 22
Spaghetti, white, boiled 20 min, average 58 180 26
Spaghetti, wholemeal, boiled, average 42 180 17
SNACK FOODS
Corn chips, plain, salted, average 42 50 11
Fruit Roll-Ups® 99 30 24
M & M’s®, peanut 33 30 6
Microwave popcorn, plain, average 55 20 6
Potato chips, average 51 50 12
Pretzels, oven-baked 83 30 16
Snickers Bar® 51 60 18
VEGETABLES
Green peas, average 51 80 4
Carrots, average 35 80 2
Parsnips 52 80 4
Baked russet potato, average 111 150 33
Boiled white potato, average 82 150 21
Instant mashed potato, average 87 150 17
Sweet potato, average 70 150 22
Yam, average 54 150 20
MISCELLANEOUS
Hummus (chickpea salad dip) 6 30 0
Chicken nuggets, frozen, reheated in microwave oven 5 min 46 100 7
Pizza, plain baked dough, served with parmesan cheese and tomato sauce 80 100 22
Pizza, Super Supreme (Pizza Hut) 36 100 9
Honey, average 61 25 12

The complete list of the glycemic index and glycemic load for more than 1,000 foods can be found in the article “International tables of glycemic index and glycemic load values: 2008″ by Fiona S. Atkinson, Kaye Foster-Powell, and Jennie C. Brand-Miller in the December 2008 issue of Diabetes Care, Vol. 31, number 12, pages 2281-2283.

Do you need more assistance than what I’ve given you here? Then contact me here and we can get you started on Personal Training or Personalized Program Design that will include a safe and effective exercise, nutrition and supplement program that will get you results.

Facebook comments:

3 Comments

  1. […] of how fast a food raises blood sugar levels. For more information on glycemic index, read my article and check out tip […]

  2. Lyndon says:

    Hey there excellent website! Does running a blog such as this take a
    lot of work? I’ve absolutely no knowledge of programming but I was hoping to start my own blog soon. Anyway, if you have any suggestions or tips for new blog owners please share. I know this is off topic however I simply wanted to ask. Cheers!

    Check out my page :: the best survival knife in the world,

  3. Shari says:

    Heya i am for the primary time here. I came across this board and I to find It
    really useful & it helped me out much. I’m hoping to provide one thing again and aid others like you helped me.

    Take a look at my blog post legacy planning

Leave a Reply

Your email address will not be published. Required fields are marked *