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

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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:

FOODGlycemic index (glucose = 100)Serving size (grams)Glycemic load per serving
BAKERY PRODUCTS AND BREADS
Banana cake, made with sugar476014
Banana cake, made without sugar556012
Sponge cake, plain466317
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker)4211124
Apple, made with sugar446013
Apple, made without sugar48609
Waffles, Aunt Jemima (Quaker Oats)763510
Bagel, white, frozen727025
Baguette, white, plain953015
Coarse barley bread, 75-80% kernels, average34307
Hamburger bun61309
Kaiser roll733012
Pumpernickel bread56307
50% cracked wheat kernel bread583012
White wheat flour bread713010
Wonder™ bread, average733010
Whole wheat bread, average71309
100% Whole Grain™ bread (Natural Ovens)51307
Pita bread, white683010
Corn tortilla525012
Wheat tortilla30508
BEVERAGES
Coca Cola®, average63250 mL16
Fanta®, orange soft drink68250 mL23
Lucozade®, original (sparkling glucose drink)95250 mL40
Apple juice, unsweetened, average44250 mL30
Cranberry juice cocktail (Ocean Spray®)68250 mL24
Gatorade78250 mL12
Orange juice, unsweetened50250 mL12
Tomato juice, canned38250 mL4
BREAKFAST CEREALS AND
RELATED PRODUCTS
All-Bran™, average553012
Coco Pops™, average773020
Cornflakes™, average933023
Cream of Wheat™ (Nabisco)6625017
Cream of Wheat™, Instant (Nabisco)7425022
Grapenuts™, average753016
Muesli, average663016
Oatmeal, average5525013
Instant oatmeal, average8325030
Puffed wheat, average803017
Raisin Bran™ (Kellogg’s)613012
Special K™ (Kellogg’s)693014
GRAINS
Pearled barley, average2815012
Sweet corn on the cob, average6015020
Couscous, average651509
Quinoa5315013
White rice, average8915043
Quick cooking white basmati6715028
Brown rice, average5015016
Converted, white rice (Uncle Ben’s®)3815014
Whole wheat kernels, average305011
Bulgur, average4815012
COOKIES AND CRACKERS
Graham crackers742514
Vanilla wafers772514
Shortbread642510
Rice cakes, average822517
Rye crisps, average642511
Soda crackers742512
DAIRY PRODUCTS AND ALTERNATIVES
Ice cream, regular57506
Ice cream, premium38503
Milk, full fat41250mL5
Milk, skim32250 mL4
Reduced-fat yogurt with fruit, average3320011
FRUITS
Apple, average391206
Banana, ripe6212016
Dates, dried426018
Grapefruit251203
Grapes, average5912011
Orange, average401204
Peach, average421205
Peach, canned in light syrup401205
Pear, average381204
Pear, canned in pear juice431205
Prunes, pitted296010
Raisins646028
Watermelon721204
BEANS AND NUTS
Baked beans, average401506
Blackeye peas, average3315010
Black beans301507
Chickpeas, average101503
Chickpeas, canned in brine381509
Navy beans, average311509
Kidney beans, average291507
Lentils, average291505
Soy beans, average151501
Cashews, salted27503
Peanuts, average7500
PASTA and NOODLES
Fettucini, average3218015
Macaroni, average4718023
Macaroni and Cheese (Kraft)6418032
Spaghetti, white, boiled, average4618022
Spaghetti, white, boiled 20 min, average5818026
Spaghetti, wholemeal, boiled, average4218017
SNACK FOODS
Corn chips, plain, salted, average425011
Fruit Roll-Ups®993024
M & M’s®, peanut33306
Microwave popcorn, plain, average55206
Potato chips, average515012
Pretzels, oven-baked833016
Snickers Bar®516018
VEGETABLES
Green peas, average51804
Carrots, average35802
Parsnips52804
Baked russet potato, average11115033
Boiled white potato, average8215021
Instant mashed potato, average8715017
Sweet potato, average7015022
Yam, average5415020
MISCELLANEOUS
Hummus (chickpea salad dip)6300
Chicken nuggets, frozen, reheated in microwave oven 5 min461007
Pizza, plain baked dough, served with parmesan cheese and tomato sauce8010022
Pizza, Super Supreme (Pizza Hut)361009
Honey, average612512

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.

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