Benefits Of The Glycemic Index

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What Is The Glycemic Index?

The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Foods with a low GI (GI ≤ 55) release glucose into the bloodstream at a slow sustainable rate.  The scientific evidence supporting the health benefits of a healthy low GI diet is overwhelming.

Lowering the GI of your diet will help prevent and manage overweight and obesity, which are the major underlying causes of type 2 diabetes, heart disease and some cancers. For people who have diabetes, low GI diets have been proven to improve blood glucose management and to reduce the risk of complications.

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What Are Carbohydrates and Why Are They Important?

Carbohydrates are one of the most important sources of energy for our bodies and are mainly found in plants (fruits, vegetables, grains & legumes) or in foods made from plant sources.

Carbohydrates take two forms namely starches (such as potatoes, cereals, bread, and pasta) and sugars such as table sugar (sucrose), milk sugar (lactose), and fruit sugar (fructose).  All carbohydrates are eventually broken down by the body into glucose, which is:

- A universal fuel for most organs and tissues in our bodies
– The only fuel source for our brain, red blood cells and a growing fetus, and
– The main source of energy for our muscles during strenuous exercise

Why Do You Need To Worry About Your Blood Glucose/Sugar Levels?

When digested, the starches and sugars in carbohydrates are broken down into millions of glucose molecules which are released into the bloodstream. bloodsugarWhen blood glucose levels rise, your body releases a hormone called insulin, which allows glucose to enter cells where it can be used to provide fuel for our brains, muscles and other vital organs.

Insulin also plays a key role in fat storage: when insulin levels rise, our cells are forced to burn glucose rather than fat.  Unfortunately most of the carbohydrates we eat tend to be highly processed and high GI.

They break down quickly during digestion and cause blood glucose to rise fast and high for a short time. It’s like a roller-coaster ride on your insides – you spike then crash.

Low GI carbohydrates – those that are slowly digested and absorbed – cause a much lower and slower rise in blood glucose and, therefore, insulin levels.

This will help sustain energy levels longer, improving mental and physical performance and helping weight loss and the risk of developing lifestyle related diseases.


What Are The Benefits Of Focusing On A Low Glycemic Index Diet?

A healthy low GI diet will help you to lose body fat by:

gi2Overcoming hunger: Because low GI foods take longer to digest, they make you feel satisfied for longer and trigger natural appetite suppressors.

Fat burning: Reducing insulin levels over the course of the day which makes fat easier to burn and less likely to be stored.

Maintaining your metabolic rate: a low GI diet does not result in the same steep fall in metabolic rate which is the body’s natural response to the large drop in food intake required by most quick-fix diets. You need to keep your engine revs high to lose weight and keep it off.

Below is a chart I have created listing low, middle, and high GI foods.  I adjusted some of the GI values based on data I found across multiple sites. My chart reflects only my recommendations based on my extensive internet research.

Click On The Chart To Enlarge!

GI

There are other factors you can explore such as the Insulin Index, as well as the Glycemic Load of each food.  However, it can get pretty dizzying studying all the different data.  You cannot go wrong using the Glycemic Index.  It is not a fad, it is scientific nutritional fact.  I can assure you that within a week you will find your energy stabilized, your mood improved, and your appetite under control if you eat according to the chart below.

One thing is for sure, if you follow the basic premises of the chart, you are well on your well to a healthier you!  Either way, you can once again rely upon my OCD put into use in building the chart on your behalf haha!  Used in conjunction with a sensible workout plan, and good sleep habits, I am confident that within two months your body will thank you for focusing on the Glycemic Index!

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Rob

Fruity Patooty: Smoothie Time With M.E.

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For those of you who might have missed our smoothie 101 post about the basics of making your own great smoothies,  you can read the post ——>HERE!

You can also click on the picture to the left and save the image for a visual reminder of the tools you need to make great smoothies!

Remember to do these steps in order, it does matter:

1.  Blend your non-frozen ingredients first.
2.  Add any frozen ingredients.
3.  Add the ice last so you can adjust your level of frozen goodness!
4. Finally, you can adjust the level of extract/syrup if you have too little sweetness for your liking.
5.  Enjoy!

This smoothie has an incredible ratio of carbs–>protein–>fiber–>good fat from pb!  It’s a GREAT pre-workout smoothie and by far Our Favorite Smoothie So Far!:

Frooty Patooty

Serves 2

8oz Tropicana 50 OJ
2 Scoops About Time Protein Powder
2 tbsp Nuts N’ More Peanut Butter (it has TWICE the protein of rany other peanut butter!)
2 tbsp Torani Vanilla Syrup
1 tsp Orange Extract
1/2 Cup Frozen Mango Chunks
1/2 Cup Pineapple Chunks
2 Kiwi
1/2 Cup Go Lean Cereal
7 Coconut Water Icecubes (plain is fine, but coconut adds nice flavor, or you can use 1 tsp Coconut extract and 7 icecubes)
Blend and enjoy!

NUTRITIONAL CONTENT:

Per Serving:

Calories:  347
Fat:  6.6g
Sat Fat:  0g
Fiber:  7.7g
Carb:  40.4g
Protein:  35.7g

Previous Smoothie Posts:

Smoothie Sailing:  Smoothies 101

Rob

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Tao Te Ching IV: “When The World Follows” 46-55

laozi

This is Part III of a VI part series introducing the Tao Te Ching in audio form.  There are links to the entire text of the Tao at the end of the post, as well as to the previous parts to the series.

Two thousand four hundred years after it was composed, we need the Tao Te Ching’s lessons in self-awareness more than ever. Little can be said with absolute certainty about the origins of the Tao Te Ching. Consensus suggests it was written around 400BC by one Laozi. Laozi translates simply as “old master” – a hint that the author’s (or authors’) true name has been lost for ever.

The Tao Te Ching is a 2,400-year-old reminder that today, as then, every one of us has a choice to practice self-awareness and exercise our own power in and over the world. That might come as more of a nasty wake up call than a comfort to some of us.  Either way, Study this ancient text and be all the wiser on your path to enlightenment!  Namaste!

Chapter 46
When the world follows the Tao,
horses run free to fertilize the fields.
When the world does not follow the Tao,
war horses are bred outside the cities.

There is no greater transgression
than condoning people’s selfish desires,
no greater disaster than being discontent,
and no greater retribution than for greed.

Whoever knows contentment will be at peace forever.

Links to Previous Parts:

Part I
Part II
Part III

Click the book cover to download pdf of the Tao Te Ching 
from M.E. to you!

taoteching

 

The Three Marks of Existence

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According to the Buddhist tradition, all phenomena other than Nirvana are marked by three characteristics, sometimes referred to as the Dharma seals: impermanence, suffering, and no-self. In upcoming posts, I would like to explore these concepts individually, but here is an overview of these characteristics.  A most fascinating glimpse into the an overview of the Buddhist’s view of human existence.

According to tradition, after much meditation, the Buddha concluded that everything in the physical world (and everything in the phenomenology of psychology) is marked by these three characteristics:

Anicca (Sanskrit anitya) or “impermanence”. This refers not only to the fact that all conditioned things (sankhara) eventually cease to exist, but also that all conditioned things are in a constant state of flux. (Visualize a leaf growing on a tree. It dies and falls off the tree but is soon replaced by a new leaf.)

anicca

Dukkha (Sanskrit duhkha) or “unsatisfactoriness” (or “dis-ease”; also often translated “suffering”, though this is somewhat misleading). Nothing found in the physical world or even the psychological realm can bring lasting deep satisfaction.

dukkha

Anatta (Sanskrit anatman) or “no-self” is used in the suttas both as a noun and as a predicative adjective to denote that phenomena are not, or are without, a permanent self.  Also to describe any and all composite, consubstantial, phenomenal and temporal things, from the macrocosmic to microcosmic.  Be it matter pertaining to the physical body or the cosmos at large, as well as any and all mental machinations, which are impermanent.

anatta

There is often a fourth Dharma Seal mentioned:

Nirvana is peace. Nirvana is the “other shore” from samsara.

nirvana

Together the three characteristics of existence are called ti-lakkhana in Pali or tri-laksana in Sanskrit. By bringing the three (or four) seals into moment-to-moment experience through concentrated awareness, we are said to achieve wisdom – the third of the three higher trainings – the way out of samsara. Thus the method for leaving samsara involves a deep-rooted change in world view.

UP NEXT:  ANICCA

Experiencing All of Life…. Through Trust

Renewal of Trust on Miraculous Endeavors

Because of my growing trust in myself , in others and in God, I am unafraid to let go and experience life whole-heartedly.

I am becoming ever more comfortable in the world and increasingly certain that I can face and deal with whatever is placed on my path.

Trust in myself allows me to explore and develop my inner resources, to express and stand by my decisions.

Self Trust allows me to rely on my intuition, to have confidence in my choices and to take risks that move me forward.

Trust in others breaks down the barriers that once kept life at arms length distance, isolated and alone in a constant state emotional dis-ease.

Trust in God has eliminated the words “Why Me?”  and “Not again” from my vocabulary. I have a deep and abiding faith that He has a plan for my life.

No matter where I go, no matter what I do. No matter who comes, or who goes. No matter what I attempt or what occurs, my trust in Him brings me serenity, peace, security and a sense of wholeness!

What it comes down to for me is when I’m not trusting God, I’m not trusting life.

Trust brings me a new sense of loving, living and being!

With Love and Blessings,

Karin ♥

 

Tao Te Ching III: “The Basis Of Lightness” 26-45

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This is Part III of a VI part series introducing the Tao Te Ching in audio form.  There are links to the entire text of the Tao at the end of the post, as well as to the previous parts to the series.

Two thousand four hundred years after it was composed, we need the Tao Te Ching’s lessons in self-awareness more than ever. Little can be said with absolute certainty about the origins of the Tao Te Ching. Consensus suggests it was written around 400BC by one Laozi. Laozi translates simply as “old master” – a hint that the author’s (or authors’) true name has been lost for ever.

The Title On The thumbnail is incorrect!  This video contains chapters 26-45!

The Tao Te Ching is a 2,400-year-old reminder that today, as then, every one of us has a choice to practice self-awareness and exercise our own power in and over the world. That might come as more of a nasty wake up call than a comfort to some of us.  Either way, Study this ancient text and be all the wiser on your path to enlightenment!  Namaste!

Chapter 26
Heaviness is the basis of lightness.
Stillness is the standard of activity.

Thus the Master travels all day
without ever leaving her wagon.
Even though she has much to see,
she is at peace in her indifference.

Why should the lord of a thousand chariots
be amused at the foolishness of the world?
If you abandon yourself to foolishness,
you lose touch with your beginnings.
If you let yourself become distracted,
you will lose the basis of your power.

Links to Previous Parts:

Part I

Part II

Click the book cover to download pdf of the Tao Te Ching 
from M.E. to you!

taoteching

 

Tao Te Ching II: “Knowing The Constant” 16-25

tao

This is Part II of a VI part series introducing the Tao Te Ching in audio form.  There are links to the entire text of the Tao at the end of the post, as well as to the previous parts to the series.

Two thousand four hundred years after it was composed, we need the Tao Te Ching’s lessons in self-awareness more than ever. Little can be said with absolute certainty about the origins of the Tao Te Ching. Consensus suggests it was written around 400BC by one Laozi. Laozi translates simply as “old master” – a hint that the author’s (or authors’) true name has been lost for ever.

The Tao Te Ching is a 2,400-year-old reminder that today, as then, every one of us has a choice to practice self-awareness and exercise our own power in and over the world. That might come as more of a nasty wake up call than a comfort to some of us.  Either way, Study this ancient text and be all the wiser on your path to enlightenment!  Namaste!

Chapter 16:

If you can empty your mind of all thoughts
your heart will embrace the tranquility of peace.
Watch the workings of all of creation,
but contemplate their return to the source.

All creatures in the universe
return to the point where they began.
Returning to the source is tranquility
because we submit to Heaven’s mandate.

Returning to Heaven’s mandate is called being
constant.
Knowing the constant is called ‘enlightenment’.
Not knowing the constant is the source of evil deeds

because we have no roots.
By knowing the constant we can accept things as they
are.
By accepting things as they are, we become
impartial.
By being impartial, we become one with Heaven.
By being one with Heaven, we become one with Tao.
Being one with Tao, we are no longer concerned about

losing our life because we know the Tao is constant
and we are one with Tao.

Links to Previous Parts:

Part I

Click the book cover to download pdf of the Tao Te Ching 
from M.E. to you!

taoteching

 

Tao Te Ching I: “The Way Of Integrity” 1-15

ching

Two thousand four hundred years after it was composed, we need the Tao Te Ching’s lessons in self-awareness more than ever. Little can be said with absolute certainty about the origins of the Tao Te Ching. Consensus suggests it was written around 400BC by one Laozi. Laozi translates simply as “old master” – a hint that the author’s (or authors’) true name has been lost for ever.

Tao Te Ching translates very roughly as “the way of integrity”. In its 81 verses it delivers a treatise on how to live in the world with goodness and integrity: an important kind of wisdom in a world where many people believe such a thing to be impossible.

What the Tao Te Ching does, time and time again, is attempt to show us how we might see things if we could spend more time in awareness, and less in naming. “Practice not-doing, and everything will fall into place.” This, from the third verse, sounds positively heretical to the work- and productivity-obsessed modern mind. Perhaps if we were more aware, we would worry less, and could see better what actually needs doing.

The Tao Te Ching is a 2,400-year-old reminder that today, as then, every one of us has a choice to practice self-awareness and exercise our own power in and over the world. That might come as more of a nasty wake up call than a comfort to some of us.  Either way, Study this ancient text and be all the wiser on your path to enlightenment!  Namaste!

Chapter One:

The tao that can be described
is not the eternal Tao.
The name that can be spoken
is not the eternal Name.

The nameless is the boundary of Heaven and Earth.
The named is the mother of creation.

Freed from desire, you can see the hidden mystery.
By having desire, you can only see what is visibly
real.

Yet mystery and reality
emerge from the same source.
This source is called darkness.

Darkness born from darkness.
The beginning of all understanding.

Click the book cover to download pdf of the Tao Te Ching 
from M.E. to you!

taoteching