Complex Carboydrates and fibre keep your insulin levels low after you eat as they don't cause a spike in your blood sugar. As the body produces insulin it also starts to store fat which in order to store fat it has to slow down metabolism. Not good news. Oats are great for your metabolism as they break down in the stomach and don't cause a a heavy insulin spike like a sugared coated cereal or bagel.
Capsaican is the chemical in peppers thats give it the bite and this speeds up your heart rate.
Studies have shown from way back in the 80's that eating just 1 Chili can boost your metabolism by 25% and it will keep going for 3 hours!!
Stick one in all off your meals and keep on burning!!
Coffee and Green TeasCaffine speeds up your heart rate. The faster it beats the more calories you burn. Green Tea has a chemical called EGCG which rather than speeding up your heart it it revs up your brain and nervous system which again helps you burn those calories.
Take a shot of Coffee without milk or a Green Tea 20 Min's before your workout and reap the benefit, just don't get a Mocha Latte from Starbucks!!!
Lean Beef, Pork, Chicken, Turkey etc..;.Protein is massively important.
It takes a lot of energy to digest protein than it does carbohydrates or fat which makes it simple. The more you eat the more calories you will burn.
When you feel a little peckish mid morning, refrain from grabbing the nearest sweet bite, coffee with sugar or even worse, waiting until Lunch.
It is important for us to fuel our body with something nutritious every 2-3 hours. This will keep our blood sugar levels controlled giving us an even flow of energy through out the day. When it drops we lose energy, become tired and even irritable. Often we reach for something to pick us up, but we need to eat the right things.
Fruit is a great provider of natural sugars, carbohydrates, anitioxidants, minerals and vitamins especially an Apple. 1 Golden Delicious contains 21 grams of Carbohydrates, 3grms of Fibre and is 13% Vitamin C. To match this with a small handful of walnuts or raw almond for added protein and essential fats and this is a great snack to have to break up that mid morning hunger.
For another use of apple here at the M Wellness Juice bar we have a wonderful warm apple and cinnamon freshly extracted 'tea' for those colder months.
For more information about Nutrition please visit M Wellness Ibiza or call Brian Talbot
on +34 971 33 88 40
www.mwellnessibiza.com
Sugar Sucks!!!
Sugar does not cause Diabetes!
TOO MUCH SUGAR DOES.
Type 1 Diabetes means a percentage of humans can't clear glucose (sugar made from carbohydrate foods like pasta, white bread and candy) from the blood and if glucose isn't processed quickly enough they have problems.
Although glucose is used in our body it is also highly corrosive in big doses. It damages arteries, kidneys, eyes, blood cells and brain cells. This is called glycosylation and is the major cause of all symptoms that are associated with Diabetes.
When our blood sugar level starts to rise from the food we eat, (in this case sweet snacks or candy) our digestive system, using bile and enzymes, breaks down the starch and sugar in these foods into glucose. The body then releases a hormone from the pancreas called insulin into the blood stream at it's job is too get the excess glucose out of the blood as quickly as possible.
If you were hungry or "starving" some of the glucose goes off and does whats it's ment to, giving you some energy, but the rest is sent to the liver to be converted into fat for times of Famine!
Seeing as we are well away from times of Famine it's stored as fat and doesn't budge, unless you make it! This is by exercise and of cause being careful what you eat.
Type 2 Diabetes is caused by a percentage of Humans eating too much sugar. The more often you overload your system with sugary food the more insulin your body has to make. Over time the cells in your blood vessels which help "escort" the glucose out of your blood become less and less sensitive to insulin. This is called "Insulin Resistance" and is one thing we don't want to happen as this is an early warning sign of an increasing risk of Diabetes.
With this your blood sugar levels will rise too high for too long and then crash too low. This is what will trigger weight gain when too high and then tiredness and excessive hunger when low!
Know that feeling???
For more information to learn how to control your blood sugar levels come in for a consultancy at M Wellness Ibiza
+34 971 33 88 40
Flush yourself out of Bed
There is always a place to start talking about nutrition and that's the start of the day!
What ever time we decide to get our backside out of bed in the morning we have to kick start our digestive system. We can do that with the next to nothing substance that we call H20, or WATER for the less scientific among us.
When we awake after a good nights sleep have a bottle of water by your side, and drink it!! Before your Tea, Coffee, Breakfast Juice or smoothie, before you clean your teeth or make your way to the toaster, just drink water. 1/2 L, 1L-2L if possible! Why? To flush out our system and get things moving, activated and cleanse to take us into the next part of the day, Breakfast!.
Adding lemon juice to this to give yourself some flavour is also a great way to ingest some vitamins and anti oxidants. Don't be afraid that this could be too acid in the morning, the stomach will digest this into Alkaline.
Lets not forget if we have been sleeping for 6-10 hours in the night it's quite obvious that we have not been hydrating out body (although some of us do wake up 2 or 3 times and drink water) and everybody need to breath while sleeping, this using our body's store water. Sweating can occur during the night which also uses our supply and many of us who awake in the middle of the night to relieve our selves will again be using water. We need to replace this when the alarm goes off and duties call!
What ever time we decide to get our backside out of bed in the morning we have to kick start our digestive system. We can do that with the next to nothing substance that we call H20, or WATER for the less scientific among us.
When we awake after a good nights sleep have a bottle of water by your side, and drink it!! Before your Tea, Coffee, Breakfast Juice or smoothie, before you clean your teeth or make your way to the toaster, just drink water. 1/2 L, 1L-2L if possible! Why? To flush out our system and get things moving, activated and cleanse to take us into the next part of the day, Breakfast!.
Adding lemon juice to this to give yourself some flavour is also a great way to ingest some vitamins and anti oxidants. Don't be afraid that this could be too acid in the morning, the stomach will digest this into Alkaline.
Lets not forget if we have been sleeping for 6-10 hours in the night it's quite obvious that we have not been hydrating out body (although some of us do wake up 2 or 3 times and drink water) and everybody need to breath while sleeping, this using our body's store water. Sweating can occur during the night which also uses our supply and many of us who awake in the middle of the night to relieve our selves will again be using water. We need to replace this when the alarm goes off and duties call!
+34 971 33 88 40
