What to eat and how to eat it

The order in the way you eat your food matters. Scientist’s say it’s the order in which we eat your food is the key, rather than eliminating food groups. One major food group is proteins. We should eat proteins before eating carbohydrates. Start a meal with proteins and vegetables. Its proven that protein slows down the release of sugar carbs into the bloodstream, causing a sugar ‘high.’ Eventually, you will crash and start all over with hunger pangs. People with diabetes that ate protein and veggies first had a significant decrease in blood sugar levels, 29% lower than those who ate carbs 30 minutes later. This week try to include protein in every meal and always eat it first. Protein first and always.

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High-quality carbs last and few

There is a vast difference between high-quality and low carbs. High-quality carbs are highly complex and fill you up as where simple carbs do not.   Most diabetics are told to avoid food high on the glycemic index- a measure of how of how food gets rapidly converted to sugar-such as white bread, rice, potatoes, pasta, chips, and sugary drinks.

It’s hard to avoid carbs altogether. Who doesn’t love pizza? If pizza temptation is too hard to resist hard, eat the toppings first and then take a few bites of the dough.

High-quality carbs to eat are quinoa, yams, brown rice, beans, lentils, flaxseed, nuts, and whole grain products. These carbs get absorbed slowly into our systems, helping us avoid spikes in blood sugar levels.

Always try to eat your carbs last.

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Chew, Chew, Chew, Chew, Chew, Chew, Chew, Chew, Chew

My nutritionist advised me on the benefits of chewing my food slower. Like many of us, we don’t realize that we inhale our food, but we should slow down on how we chew our food. Healthy digestion and nutrient absorption begin with the simple act of eating your food.  What are the benefits of slowing down?

If we rush through our food, we tend to eat more. Each meal is over too soon, signaling our brain to consume more. By slowing down, we give our body a chance to digest our food and “I’m full,” signals kicks in, without you overeating.  In slowing down how you eat, your body releases digestive enzymes in the stomach, helping to break down food so that you can convert to energy. Improper digestion can also cause issues such as indigestion, heartburn, constipation, headaches, and low energy. This week concentrate on chewing your food slower and into tiny pieces. This will force you to SLOW DOWN and enjoy each bite.

Fitness Challenge

These weeks fitness challenges are the Inch Worms and Burpees.

Inch Worms work out- Abs, Shoulders, Core, and Hamstrings

Do these on Monday, Wednesday, and Friday -100 Inch Worm reps.  

Burpee work out – Abs, Shoulders, Upper Back, Chest, Triceps, Glutes, and Hamstrings

Do these on Tuesday, Thursday, and Saturday – 100 Burpee reps.

Please watch the video for work out examples and choose your own fitness level.

Until next week my fellow Portionista’s.