Jorgen's Lifes Lessons


Changing How You Eat
April 1, 2010, 3:19 pm
Filed under: Food/Diet, Healthy Living | Tags: ,

Changing How You Eat

As you may know, not fueling up with the right
nutrients can affect how well your body performs
and your overall fitness benefits.  Even though
healthy eating is important, there are myths that
hinder your performance if you listen to them.

Below, you’ll find some myth busters on healthy
eating.

1.  Working out on an empty stomach.
If you hear a rumbling noise in your stomach, the
rumbling is trying to tell you something.  Without
listening to them, you are forcing your body to
run without any fuel.  Before you exercise or do
any physical activity, always eat a light snack
such as an apple.


2.  Relying on energy bars and drinks.
Although they are fine every once in a while, they
don’t deliver the antioxidants you need to prevent
cancer.  Fruits and vegetables are your best bets,
as they are loaded in vitamins, minerals, fluid,
and fiber.

3.  Skipping breakfast.
Skipping breakfast is never a good idea, as
breakfast starts the day.  Your body needs fuel
as soon as possible, and without it, you’ll be
hungry throughout the day.

4.  Low carb diets.
Your body needs carbohydrates for your muscles and
the storing of energy.


5.  Eating what you want.
Eating healthy and exercising doesn’t give you an
all access pass to eat anything you want.  Everyone
needs the same nutrients whether they exercise or
not, as well as fruits and vegetables.


6.  Do Not Starve yourself to the desired weight
Although losing weight involves calories, losing
it too quickly is never safe.  What you should do,
is aim for 1 – 2 pounds a week.  Always make sure
that you are getting enough calories to keep your
body operating smoothly.  If you start dropping
weight too fast, eat a bit more food.


7.  Skip soda and alcohol.
Water, milk, and juice is the best to drink for
active people.  You should drink often, and not
require on thirst to be an indicator.  By the time
you get thirsty, your body is already running a
bit too low.

Changing how you eat is always a great step
towards healthy eating and it will affect how your
body performs.  The healthier you eat, you better
you’ll feel.  No matter how old you may be, healthy
eating is something you should strive for.  Once
you give it a chance, you’ll see in no time at
all just how much it can change your life – for the
better.

If you would like a consult to look at your current Eating habits,

Please contact jorgen@personaldevelopmentalliance.com

Change your Eating Habits, Change Your Life!

Jorgen

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Atkins Critisism
March 31, 2010, 1:47 pm
Filed under: Food/Diet, Healthy Living | Tags: , ,

Atkins Criticism


The Atkins diet is very popular, but it also comes with a lot of criticism. Health experts, doctors and diet specialists come from all different opinions when it comes to the Atkins diet and other low carb diets. Some believe that it is dangerous, some say that it is a healthy method to lose weight and others say that it works on a short-term basis.

However, there are also thousands of individuals who have found success with the Atkins diet. They can speak from personal experience and know that the diet works and it is an effective means of keeping weight off. There are thousands of testimonials that tout the benefits of the low carb way of living. Considering the Low Carb and the advantages I am personally definitely in favour of Low carb diets.

There are many typical criticisms of the Atkins diet. One of the first is that the diet it too high in fat. The butter, oil and fatty meats that are used in the Atkins diet are a far cry from the low-fat diet fad that recently swept the nation. For many people, the low fat mindset has prevailed and they cannot fathom eating real butter or cream with their meals. It seems like too much fat at first glance. However, those that pay close attention to Dr. Atkins guidelines and follow the program closely know that the diet focuses on good fats. Extra virgin olive oil and other helpful fats are emphasized. The proper use of these oils is important to brain function and mood management. Note on the previously mentioned Extra Virgin Olive Oil, please do NOT use these kind of oil for stir fry, several research has indicated that overheating Olive Oil has a serious effect on health. Diseases such as cancer have been mentioned in relation to these researches. Oils which can be used for these purposes are f.e. coconut oil, flax seed oil, arachide (peanut) oil and safflower oil.

Another popular Atkins criticism is that it focuses too much on food and not enough on exercise. This is an unfair claim because the Atkins books clearly spell out a need for exercise. There is a lot of attention paid to food choices because they are an integral part of the program, and they are different foods than what people are normally used to eating. However, this does not mean that exercise is not an integral part of the Atkins program. Aerobic and anaerobic exercise regimens are encouraged, and both will greatly increase your weight loss efforts.

Many Atkins critics feel that the diet is hard too keep up in the long term. Critics in this category will admit that Atkins is effective in short-term weight loss efforts, but point out that the lifestyle is hard to maintain over time. However, people who have had long term success with Atkins claim it is one of the easiest diets to follow for significant periods of time. The Atkins plan has rich food that is forbidden on other programs, and it has appetite-suppressing effects. When you combine this with the quick weight loss, a motivating factor for many people, Atkins is easy to stick to long term.

The side effects of Atkins, like constipation and bad breath, have also been a topic that Atkins critics are quick to point out. However, these side effects are not as common as critics make them out to be. If they do occur, the side effects normal only last through the first phase of the diet. Additionally, drinking additional water will normally take care of both problems rather quickly. This is essential for every person no matter if you are having an Atkins Diet or not. Drinking 2 to 3 liters water, MINIMUM, is really necessary for a healthy and daily detox of your body. Nevertheless when I talk to many people this is not a usual thing to do for most.

There are pros and cons to many diets. If you don’t particularly enjoy preparing and eating meat, then Atkins is probably not for you. But if you are considering Atkins, make sure to look beyond the common criticisms for the truth about the diet.  The combination of Low carb and high in protein foods is to my opinion great, the Fat part is something people have to look at very carefully. Fat does not have to be bad for your health. However if your arteries become fatty on the inside, there certainly are risks.

If you would like a consult concerning your current eating habits, please do not hestitate to contact me:

Jorgen@personaldevelopmentalliance.com

Change your eating habits, Change your Life!

Jorgen



Atkins Diet Basics
March 29, 2010, 4:16 pm
Filed under: Food/Diet, Healthy Living | Tags: , ,

Atkins Diet Basics


The Atkins diet is not a new phenomenon. The diet first appeared in the late 1970s and has grown popularity in recent years in response to the low-fat diet craze. As dieters had trouble with low-fat plans, they searched for a new solution and Dr. Atkins’ New Diet Revolution book found a new audience.

A lot of people have jumped on the Atkins bandwagon and there has been a lot of hype as a result. But what are the basic principles of the Atkins diet?

The Atkins diet is based on a theory of why we get fat. According to Dr. Atkins, the over-consumption of carbohydrates and simple sugars leads to weight gain.  The way your body processes the carbohydrates you eat have more to do with your waistline than the amount of fat or calories that you consume. In his book, Atkins outlines a phenomenon called “insulin resistance.” He theorizes that many overweight people have cells that do not work correctly. Which also explains why there are currently a lot of low carb diets are appearing.

When you eat excess carbohydrates and sugar, your body notices that sugar levels are elevated. Insulin is released from the pancreas in order to store sugar as glycogen in the liver and muscle cells for extra energy later on. However, your body can only store so much glycogen at once. As soon as your body reaches its limit for glycogen storage, the excess carbohydrates are stored as fat. This happens to everyone who eats too many carbohydrates.

However, insulin resistant individuals have an even harder time of using and storing excess carbohydrates. The more insulin that your body is exposed to, the more resistant it becomes. Overtime, the pancreas releases more insulin and cells become insulin resistant. The cells are trying to protect themselves from the toxic effects of high insulin. They create less glycogen and more fat.

As a result, insulin resistant individuals gain extra weight. The carbohydrates get converted into fat instead of energy. Other side effects include fatigue, brain “fog” (the inability to focus, poor memory, loss of creativity), low blood sugar (which can leads to hypoglycemia), intestinal bloating, sleepiness, depression and increased blood sugar. There is much more than weight at stake when you are insulin resistant.

The remedy for people who are insulin resistant is a diet restricted in carbohydrates. The crux of the Atkins diet is a limitation of carbohydrates in all of its forms. The foods restricted on the Atkins plan include simple sugars (like cookies, sodas and sweets) and complex carbohydrates (like bread, rice and grains). Even carbohydrates that are considered healthy, such as oatmeal, brown rice and whole wheat bread, are restricted on the program.

The diet has you restrict your carbohydrate intake to less than 40 grams a day. This will put your body in a state of ketosis. While in ketosis, your body will burn fat as fuel. According to Dr. Atkins’ research, the ketosis state will also affect insulin production and it will prevent more fat from being formed. Your body will begin using your stored fat as an efficient form of fuel, and you’ll lose weight.
Another benefit of the Atkins plan is that ketosis will end your cravings for carbohydrates. If you’ve been living on a carb-heavy diet, you may have found that you simply cannot get enough carbohydrates. With carbohydrate restriction and ketosis comes a reduction in carbohydrate cravings. People who have been on the Atkins diet for some time report that they do not crave carbohydrates as they once did.

Although the initial phases of the Atkins diet are rather strict, the program teaches you to restore balance to your diet in the long run. People who use the diet slowly reintroduce minimal amounts of carbohydrate into their eating until they find a comfortable balance between their health and carbohydrate use.

The basic principles of the Atkins diet have been adapted to many other low-carb diet plans. However, Atkins popularity still remains strong as one of the most effective low-carbohydrate solutions for those who are insulin resistant. There is a lot of critisism to the diet principles of Atkins, tomorrow I will go more indept and tell my opinion about  some of those critics.

If you want a consult about your current Eating Pattern, please do not hestitate to contact me at jorgen@personaldevelopmentalliance.com

Have an OUTSTANDING Day,

Change your Eat Habits and Change your Life!

Jorgen



Healthy Holiday
March 26, 2010, 3:15 pm
Filed under: Food/Diet, Healthy Living | Tags: ,

Tips For Healthy Holiday Eating

When the holidays arrive, many people forget all
about their diets and healthy eating.  Weight
gains of 7 – 10 pounds are common between
Halloween and Christmas.  To make the holidays
easier, these tips will help you with healthy
eating through the season and not gaining weight.

Most traditional foods can be made low fat.
Turkey is very lean without the skin, and gravy
can be made without any fat.  Potatoes that are
served without butter can be very healthy.  The
beloved pumpkin pie is nutritious, although it
can be made into a fatty dessert with the adding
of whipped cream.

Even though the holidays are in, don’t forget
about the exercise.  Keeping weight off during
the holiday season is burning off the extra
calories.  You should plan a walk after meals,
park farther from stores when you shop, and
take a few walks around the mall before you
begin shopping.

During holiday parties and at family dinners,
feel free to sample foods although you shouldn’t
splurge.  Decide on what you plan to eat in
advance, then stick to your plan.  Eat plenty
of vegetables, fruit, low fat dressings, and
slices of lean meats.  Before you go to a party,
eat a small snack to help curb your appetite.

If at all possible, avoid alcohol.  Having too
many drinks can cripple your will power, and
also add excess calories to your diet.  In the
place of alcohol, drink water with lemon. Water
can help to limit your appetite and keep you
from binging.  Also make sure to avoid eggnog,
as each glass can have up to 300 calories.

Be flexible with your healthy eating, as one bad
meal won’t ruin your diet.  Try to balance your
calories over a few days and don’t just look at
one meal or day.

If you would like a consult to see whether you could make some adjustments to your current Food Lifestyle, do not hestitate to contact me @ jorgen@personaldevelopmentalliance.com

Change your Eating Habits, Change your life!

Have a superb day

Jorgen



Low Carb?
March 24, 2010, 6:30 pm
Filed under: Food/Diet, Healthy Living | Tags: , ,

Another Way to Control Blood Sugar

As you consider the strengths and weaknesses of the Glycemic Index, it’s important that you don’t lose sight of the original goal. What we are really trying to do is control blood sugar levels. Is the consumption of low-GI foods the only way to do this? No, it is not. As we mentioned before, your blood sugar can also be controlled simply by limiting the total number of carbohydrates that you consume in any given meal. In the following sections, we’ll explore different ways to do just that…

Is Low-Carb the Answer?

One alternative to the low-GI diet is the low-carbohydrate diet, which also centers on the concept of controlling blood sugar levels, but does so by limiting total carbohydrate consumption. Low-carb diets have become popular, partially because they are very successful at doing this. As opposed to low-GI diets, they are also very easy to plan and monitor, since carbohydrate counts are known for all foods.

However, low-carb diets are not without their own difficulties, which can include:

1. Deficiency of essential nutrients


If your low-carb diet restricts the amount of fruits and vegetables that you eat, you may not be consuming enough Vitamin A, Vitamin C, and Dietary Fiber, which are much more abundant in plant-based foods. It’s also likely that you are consuming less carotenoids (such as Alpha Carotene, Beta Carotene, Beta Cryptoxanthin, and Lycopene). Although no daily values have been established for carotenoids, they are known to be powerful anti-oxidants, and may be necessary for optimal health. It’s possible to supplement these missing nutrients, but there are also many phytochemicals present in plant-based foods that we are just beginning to learn about. Many of these phytochemicals are believed to have positive health benefits, but very few of them are yet available in supplement form.

2. Potential risks associated with high fat consumption


Low-carb diets usually contain large amounts of fat, and numerous studies suggest that higher consumption of fats (particularly saturated fats) increases your risk of heart disease and other ailments. While no definitive link has been established between low-carb diets and heart disease, this is a topic that warrants additional study.

3. Hypoglycemic effects of minimized carbohydrate consumption


Your brain requires glucose to operate. In the absence of carbohydrates, your body is forced to synthesize glucose from digested or stored fats. This somewhat inefficient process results in lower than optimal blood sugar levels, which can leave you feeling lethargic, unalert, and even confused. This effect is most commonly experienced as you transition from a “normal” diet to an ultra-low-carb diet, but can also reappear at times when your body is under increased stress. The decrease in mental alertness, while not harmful in of itself, is a potentially dangerous side effect. (e.g. It can be less safe to operate a car if you aren’t fully alert.)

4. Boredom or cravings resulting from the elimination of carbohydrate-rich foods

We all derive pleasure from the taste of different foods. Any diet that greatly or completely restricts our selection of foods, can lead to increased cravings for the eliminated foods or boredom with the allowable food selections. This, of course, is not a problem specific to low-carb diets, but affects all diets that limit the range of foods that you consume.

5. Added expense of special foods

To overcome the boredom of the low-carb diet, you can turn to the new low-carb versions of foods that are now being offered in many health food and grocery stores. It’s now even possible to find low-carb versions of pancakes and bagels! Unfortunately, though, the elevated cost of some of these specialty food items can add considerably to your food bill.

6. Incompatibility with vegetarian lifestyle


If  you consider yourself a vegetarian, you’ll find that it’s very difficult to follow a low-carb diet, since nearly all low-carb meal plans focus on the consumption of meats and other animal-based foods. I personally eat a lot of fish which of course is not part of a vegetarian lifestyle. I will think about how it will also be possible for vegetarians to create a low carb lifestyle.

If you want a consult considering your eating habits, do not hestitate to contact me jorgen@personaldevelopmentalliance.com

Have a Healthy Live and a superb and energetic day.

Jorgen



Limitations of the Glycemic Index and the Glycemic Load
March 23, 2010, 4:15 pm
Filed under: Food/Diet, Healthy Living | Tags: ,

Limitations of the Glycemic Index and the Glycemic Load


Some proponents of the Glycemic Index (including many diet books authors) would like you to believe that GI and GL are all that matters when selecting which foods to eat. In reality, diet is a more complex issue than that. I agree that the Glycemic Index is a marvelous tool for ranking carbohydrates (and much better than the old “simple” and “complex carbohydrate” designations). However, there are also many limitations to GI and GL, which are explained in this section. Consider this the warning that those diet book authors don’t want you to hear…

1. Scarcity of GI data


Although methods for determining Glycemic Index have been in existence for more than 20 years, GI values have so far only been determined for about 5% of the foods as calculated with the earlier described formula (see prcemievious Article in this Blog How Glycemic Load Improves Glycemic Index). Seemingly similar foods can have very different GI values, so it’s not always possible to estimate GI from either food type or composition. This means that each food has to be physically tested. GI testing requires human subjects, and is both relatively expensive and time-consuming. The fact that only a very limited number of researchers currently do GI testing compounds this problem. Food manufacturers continue to introduce thousands of new foods each year. Since GI testing is neither required nor common (at least in the U.S.), this problem is likely to get worse rather than better.

2. Wide variation in GI measurements

The Glycemic Index table(in the previous mentioned article) shows a single value of GI for each food. In reality, though, the measurements are not so precise. Reported values are generally averages of several tests. There’s nothing wrong with that methodology, but individual measurements can vary a significant amount. For example, baked Russet potatoes have been tested with a GI as low as 56 and as high as 111! The GI for the same fruit has even been shown to increase as the fruit ripens. This amount of variation adds a great deal of uncertainty to GI calculations.

3. GI values affected by preparation method

The Glycemic Index gets even trickier when you take into account the changes in value that occur in response to differences in food preparation. Generally, any significant food processing, such as grinding or cooking, will elevate GI values for certain foods, because it makes those food quicker and easier to digest. This type of change is even seen with subtle alterations of the preparation, such as boiling pasta for 15 minutes instead of 10.

4. GI values affected by combination with other foods


While tests for Glycemic Index are usually done on individual foods, we often consume those foods in combination with other foods. The addition of other foods that contain fiber, protein, or fat will generally reduce the Glycemic Index of the meal. The GI of this “mixed meal” can be estimated by taking a weighted average of the GI’s of the individual foods in the meal. However, this averaging method may become less accurate as the total percentage of carbohydrate decreases. Therefore, foods like pizza often create a higher glycemic response than the simple weighted average of the ingredient GI’s would predict. So be careful with quick meals. A stir fry can be just as quick and is much better for your health.

5. Individual differences in glycemic response


The rate at which different people digest carbohydrates also varies, so there are some individual differences in glycemic response from person to person. In addition it has been shown that one person’s glycemic response may vary from one time of day to another. And finally, different people have different insulin responses (i.e. produce different levels of insulin), even with an identical glycemic response. This fact alone means that a diabetic can not rely completely on the Glycemic Index without monitoring his own blood sugar response. (This, of course, is a limitation of any food index, and not a specific limitation of GI.) Your physical activity and the way you eat and your metabolism works has a large effect on the rate in which people digest carbohydrates.

6. Reliance on GI and GL can lead to overconsumption

It’s important to remember that the Glycemic Index is only a rating of a food’s carbohydrate content. If you use GI and GL values as the sole factor for determining your diet, you can easily end up overconsuming fat and total Calories. See example below…

Example – How the Glycemic Index can encourage overeating:
Apples have a GI of 38 (as shown in the table above), and a medium-size apple, weighing 138 grams, contains 16 grams of net carbohydrates and provides a Glycemic Load of 6. This is a low GL, and most would consider the apple to be a very appropriate snack. But now look at peanuts. A 4-oz serving not only weighs less than the apple, but has a much lower GI (14), and provides an even lower GL of 2. Based on Glycemic Load alone, you would have to believe that the peanuts were a better dietary choice than the apple. But if you take a look at the Calories contained in these two foods, you’ll see that the apple contains approximately 72 Calories, while the peanuts contain more than 500! Those 400+ extra Calories are NOT going to help you lose weight.



Glycemic Load?
March 19, 2010, 2:15 pm
Filed under: Food/Diet, Healthy Living | Tags: ,

How Glycemic Load Improves the Glycemic Index

Although most candy has a relatively high Glycemic Index, eating a single piece of candy will result in a relatively small glycemic response. Why? Well, simply because your body’s glycemic response is dependent on both the type AND the amount of carbohydrate consumed. This concept, known as Glycemic Load, was first popularized in 1997 by Dr. Walter Willett and associates at the Harvard School of Public Health. Glycemic Load is calculated this way:

GL = GI/100 x Net Carbs

(Net Carbs are equal to the Total Carbohydrates minus Dietary Fiber)

Therefore, you can control your glycemic response by consuming low-GI foods and/or by restricting your intake of carbohydrates. Brocolli is a great example of a product with a low GI. I can recommend everybody to at least try it for a while. Just cut down your carbs, I personally do not eat carbs after 16 o’clock for 5 days a week. 2 days a week I just consume little carbs. Nevertheless when I do the carbs are low in their GI.

Glycemic Indexes and Glycemic Loads for Common Foods

GI and GL for Common Foods
Food GI Serving Size Net Carbs GL
Peanuts 14 4 oz (113g) 15 2
Bean sprouts 25 1 cup (104g) 4 1
Grapefruit 25 1/2 large (166g) 11 3
Pizza 30 2 slices (260g) 42 13
Lowfat yogurt 33 1 cup (245g) 47 16
Apples 38 1 medium (138g) 16 6
Spaghetti 42 1 cup (140g) 38 16
Carrots 47 1 large (72g) 5 2
Oranges 48 1 medium (131g) 12 6
Bananas 52 1 large (136g) 27 14
Potato chips 54 4 oz (114g) 55 30
Snickers Bar 55 1 bar (113g) 64 35
Brown rice 55 1 cup (195g) 42 23
Honey 55 1 tbsp (21g) 17 9
Oatmeal 58 1 cup (234g) 21 12
Ice cream 61 1 cup (72g) 16 10
Macaroni and cheese 64 1 serving (166g) 47 30
Raisins 64 1 small box (43g) 32 20
White rice 64 1 cup (186g) 52 33
Sugar (sucrose) 68 1 tbsp (12g) 12 8
White bread 70 1 slice (30g) 14 10
Watermelon 72 1 cup (154g) 11 8
Popcorn 72 2 cups (16g) 10 7
Baked potato 85 1 medium (173g) 33 28
Glucose 100 (50g) 50 50

The table below shows values of the Glycemic Index (GI) and Glycemic Load (GL) for a few common foods. GI’s of 55 or below are considered low, and 70 or above are considered high. GL’s of 10 or below are considered low, and 20 or above are considered high.

Have an OUTSTANDING Day, Change your Eating Habits, Change your Life!

Please do not hestitate to contact me if you want any advice about your current eating habits. Sent me a mail @:

Jorgen@personaldevelopmentalliance.com