03/19/15- Paula's Healthy Living Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 20. March 2015 08:06

There are some weight management buzzwords that it is important to understand the concept for;  Glycemic Index- Glycemic Load.

Glycemic index is the rate that food increases blood sugar. http://www.cincinnati.md/oh/cincinnati/topic-aba5112/diabetes%20index/diabetes-eating-a-low-glycemic-

Glycemic load is the total carbohydrate content of food and its’ potential for increasing blood sugar.

Why would monitoring these issues help you lose weight? The theory is that increased blood sugar stimulates insulin release which causes a crash in blood sugar and makes you feel hungry. Low-glycemic index foods provide a more sustained release of sugar into the blood. Here are some examples of glycemic index foods: http://www.google.com/imgres?imgurl=http://www.medbio.info/images/Time%25201-2/Fig15_examples_of_glycemic_index.jpg&imgrefurl=http://www.medbio.info/Horn/Time%25201-2/glycemic_index.htm&h=534&w=636&sz=38&tbnid=wOdln_FIWWAMUM:&tbnh=115&tbnw=137&prev=/images%3Fq%3Dglycemic%2Bindex&zoom=1&q=glycemic+index&hl=en&usg=__9wJQIijK2GRONJYS0qPbbo-BOTY=&sa=X&ei=ef5oTfXyJsfcgQfnrozOCg&sqi=2&ved=0CFAQ9QEwAg

Despite the convincing buzzwords, a study in the European Journal of Clinical Nutrition.(62; 145-149, 2008) states that few studies have found that the glycemic index of a diet influences weight control or heart disease risk factors in healthy people.

You need to find what works for you since everyone’s body reacts differently to foods.  That is why it is so important to find information.  Go to the front page of YourCity.MD, and put your word or question into the system checker box and click return.  Then you will link to national articles, and blogger posts about the subject.

Monday 03/19/12-Workout Diary-

Pure Barre class- 55 minutes

Workout tape DVD- legs and back

balance lunges-back legs on a bench- 25 reps

calf raises-25 reps, 10 lb

reverse grip back pulls-20 reps

super skaters-25 reps

wall squats- 90 seconds

step-back lunges-8lb, 15 reps

alternating side lunges- 8lb, 15 reps

single leg squats- 90 seconds,

switch grip pull ups- bands over door- 20 reps

way lunges- side, 45 degree angle, forward

lunges on tip toes- 20 reps

back-pull- 2 tubes attached in door- 20 reps

deep squat lunge walk- 4 steps forward, 4 steps back- 45 seconds

close grip-overhand back pulls- 20 reps

speed squats with one foot on tip toe- 20 reps each side

Monday 03/19/12 Food Diary:


1/8 cup rasberries (45 cal)

1 cup 0 % Greek yogurt (130)

1/2 cottage cheese (80 cal)

2 oz old fashioned oatmeal (187 cal)

A.M. Snack-

Whey protein shake, 1/4 cup pasturized egg whites (151 cal)

Lunch -

4 boston lettuce leaves, 4 oz ground turkey, 2 tbls Waldon Farms barb-q sauce (no calorie), 2 tbls fat free feta, 1/4 cup shredded carrots, celery, scallions and fresh basil. [Use the Boston lettuce as a wrap] (265 cal)

P.M. Snack-

2 tbls hummus, on 1/2 Ezekial pita bread (250 cal)


5 oz. Salmon (260 cal)

1 cup steamed broccoli, 7 asparagus spears (50 cal)

2 oz. wild rice cooked in low-salt chicken broth (210 cal)


Homemade popcorn, with spray butter substitute (90 cal)



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Paula's Healthy Living

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