Thursday, 20 June 2013

The Glycaemic index explained

Lots of confusion surrounds the G.I which is simply a ranking of carbohydrate foods based on their overall effect on blood sugar levels.


As we know it is important to keep our blood sugar (glucose) levels steady throughout the day and choosing meals and snacks based on lower G.I foods can help us do this.

Foods are based on a scale of 1 - 100 according to the extent at which they raise blood sugar levels after eating.  Foods with a high G.I are those which are rapidly absorbed and result in exaggerated swings in blood sugar.  Low G.I foods produce gradual rises in blood sugar and insulin levels, are slowly digested and keep you feeling full longer.  The reference foods are glucose or white bread which have a score of 100 (a reason why that white bread jam sandwich is a no no)!

Low ranges are 0-55
Medium            56-59
High                  70+

Find out more by clicking here

The Glycemic Index of Foods - American Diabetes Association 

The trouble is you can't rely on the G.I alone to tell you if a food is healthy or not.  For example an ice - cream or mars bar will have a lower G.I rating than a baked potato because they release their sugar more slowly BUT this is because fat or protein slows down the release of sugar from food, so unhealthy high fat foods often score low on G.I.  So if you are thinking of using the G.I you need to think of the whole meal you are eating, not just one food.  A high G.I baked potato becomes healthier with the addition of some protein, healthy fat or fibre such as chicken breast and steamed vegetables with a drizzle of olive oil.

Another quick way to work out possible effects on your blood sugar is to think how refined a food is.  If it contains lots of sugar, salt, preservatives or additives it will upset your blood sugar levels and cause symptoms such as headaches, weight gain, tiredness and mood swings. Real  food is not meant to keep for a long time, is usually either full of protein, fibre/bulk to satisfy our hunger and keep us feeling full for longer. Think about eating a large plate of vegetables with say a chicken breast.  Once you have eaten it you will feel full and wouldn't want to be constantly eating more and more of it.  Now consider say, pizzas, crisps, "low fat but high sugar" snacks and meals, you can keep overeating these types of food without ever really feeling satisfied because of the effect on your blood sugar that they create.

The more simple the make up of food the better so sticking to lean protein, vegetables and fruits, nuts, seeds and wholegrain such as oats, quinoa and rye will keep you on the right track to achieving steady blood sugar levels, weight management and good health.

Sunday, 9 June 2013

Shape up for summer - motivation guaranteed!

Exercise doesn’t have to be boring and you don’t have to go it alone!
Trying to lose a few pounds can seem like an uphill struggle but when you join a class of like - minded ladies your chances of success are greatly improved.  Let me help motivate you at any of the classes below.

10.00 – 11.00am

Pushy Mothers
Buggy Workout

Meet at
Tarka Tennis Centre

6.45 – 7.30pm

Shape Shifter  HIIT

Kings acre school hall

9.30 – 10.30am

Shape Shifter circuits

St Brannock’s
Rooms, Braunton

6.30 – 7.15pm

Shape Shifter HIIT

Kings acre school hall

9.30 – 10.30pm

Shape Shifter  outdoors

Meet at
Braunton Parish Hall

Pushy Mothers
 Fun, safe and functional fitness with a post-natal qualified instructor. No childcare needed, baby sleeps or enjoys the ride!

Shape Shifter H.I.I.T
Fitness & strength training workout designed to burn maximum amount of fat in minimum amount of time.  No complicated choreography, just simple effective exercises with rest and recovery periods.

Shape Shifter Circuits
Total body workout using a variety of equipment and exercises to blast stubborn body fat.  Shape up, slim down to look fit and toned.

 Shape Shifter Outdoors
Hop, skip, run and jump your way to fitness and fat loss with a fun mix of exercises and drills performed in the great outdoors.

Unlimited classes 5 week membership       £40.00
Block 6 sessions                                              24.00

Pay As You Go                                                   4.50

Apple and raspberry crumble

Even when you are trying to lose a few pounds, sometimes you just really fancy a pudding.  You know that cheesecakes and cream teas aren't the best option and now the "low fat but high sugar pavlovas" are a no no what do you choose?  Try this fruit crumble, I knocked this one up this evening using coconut oil (more about the benefits of this versatile oil in another blog) which completely removed the need for any sugar. The addition of the oats add some extra fibre and it tastes really yummy!  I always cook extra and spoon it into individual containers and the children take it to school for their packed lunch.

2oz coconut oil                                                      3 small cooking apples
4oz oats                                                                 350g fresh/ frozen raspberries
1/2 teaspoon cinnamon

Place apples and raspberries in the bottom of a greased dish.  Melt coconut oil in pan until liquid.  Turn off heat and stir in oats and cinnamon.  Spoon over fruit mixture and cook for about 20 minutes at 180c.  Tastes great on its own or serve with a dollop of Greek yoghurt.