Fat burns faster after low glycemic breakfast

low glycemic eating

A low glycemic-index breakfast enhanced the fat-burning effects of moderate exercise in sedentary women, according to a small British study.

Fat oxidation increased significantly during a 60-minute walk when the women consumed low glycemic-index carbohydrates for breakfast, Emma Stevenson, Ph.D., of the University of Nottingham, and colleagues reported online in the Journal of Nutrition.

Carbohydrates with a low glycemic index have less impact on blood glucose levels and insulin response than carbohydrates with a higher glycemic index. LGI foods include cereals made from oats, barley, and bran, along with whole grain breads and most vegetables other than potatoes.

In the Nottingham study, fat oxidation remained significantly higher for three hours after a breakfast with a low glycemic-index versus high glycemic-index breakfast. Oxidation was also increased in the LGI breakfast group after exercise.

Varying the nutritional content of lunch had no effect on fat metabolism, but participants said they felt fuller after a low carbohydrate-index lunch.

“The glycemic index of the diet could be an important factor influencing daily substrate oxidation and this could have important implications for substrate storage and weight management,” the authors concluded.

“Further studies are required to investigate the potential long-term benefits of the combination of exercise and carbohydrates that elicit a reduced glycemic response.”

Researchers had already demonstrated that glycemic response to carbohydrates influences substrate metabolism during exercise in trained individuals. A lower glycemic response leads to increased fat oxidation and reduced carbohydrate oxidation during exercise.

The authors previously reported that active women who consumed a low glycemic-index breakfast three hours before a 60-minute run increased fat oxidation by about 55% compared with a high glycemic-index breakfast.

Whether the findings applied to sedentary women and low-intensity exercise had not been determined. To examine the issues, the authors studied eight healthy, sedentary young women (mean age 24) whose body mass index averaged 21.3 kg/m2.

Participant completed two assessments, each of which began with breakfast after an overnight fast. During one assessment, the women consumed a low or high glycemic-index breakfast, and during the second assessment they consumed the opposite breakfast.

Low and high glycemic-index foods were chosen on the basis of the International Table of GI and Glycemic Load Values. The low glycemic-index breakfast had an index rating of 44 compared with 78 for the high glycemic-index breakfast.

Otherwise, the meals were matched with respect to carbohydrate, protein, and fat content and were designed to provide 30% of the daily energy requirement for participants.

Best breakfasts for each group totaled 265 calories. The LGI breakfast consisted of museli, skim milk, apple juice, an apple, canned peaches and yogurt. The HGI breakfast included corn flakes, white bread, jam, skim milk, margarine and a carbonated glucose drink (Lucozade).

Overall fiber content of the LGI breakfast was considerably higher, 3.5 grams versus 1.5 grams for the HGI meal.

After breakfast participants remained at rest for three hours, and the authors periodically obtained blood and expired-air samples.

Following the three-hour postprandial period, the women performed a monitored 60-minute walk on a treadmill, calibrated to achieve 50% of an individual’s peak VO2.

Study participants consumed a standardized lunch consisting of pasta, tomato-based pasta sauce, and grated cheese.

After breakfast, plasma glucose concentrations increased rapidly with both types of meal and peaked at 30 minutes. The high glycemic-index breakfast was associated with a higher peak glucose value (P<0.005) that remained significantly higher throughout the three-hour postprandial period (P=0.05).

Serum insulin peaked at 45 minutes after breakfast but was higher after consumption of the high glycemic-index diet (P<0.05) and remained higher until the end of the postprandial period (P<0.05).

Fat oxidation was low during the postprandial period but statistically greater after the low glycemic-index breakfast (P<0.05).

Levels of the satiety hormones ghrelin, PYY, and GLP-1 did not change significantly after either breakfast.

During exercise, total fat oxidation was twice as great after the low glycemic-index breakfast than after the high glycemic-index breakfast (7.4 versus 3.7 g/h, P<0.001). Total carbohydrate oxidation was significantly greater after the high glycemic-index breakfast (51.6 versus 42.5 g/h, P<0.005).

Levels of the satiety hormones ghrelin, PYY, and GLP-1 did not change significantly in the postprandial period following either breakfast.

Following lunch, neither fat oxidation nor carbohydrate oxidation differed during either assessment. However, participants reported feeling fuller after lunch when they consumed the low glycemic-index breakfast (P<0.05). Measures of hunger and desire to eat did not differ between the two assessment periods.

Source: Medpage today

Alternative medicines compliment conventional medicines.

natural meds

There are many choices when looking for alternative medicines. Today, more people are turning to these alternatives for their treatments than ever before. These types of medicines provide a different approach than conventional medicine in health care systems and practices.

What is Alternative Medicine?

Some examples of alternative medicine are chiropractic, massage, acupuncture, homeopathy, osteopathy, and naturopathy. Although you may be unfamiliar with these treatments, there are people all over the world successfully using them.

In several ways, alternative medicine offers a different outlook on healthcare than conventional medicine. The usual treatments are surgery, chemotherapy, antibiotics and other types of drugs; however, there is growing evidence and awareness that alternative treatments can be less costly, less invasive, and sometimes safer than well-known conventional treatments.

A Higher Stand of Health

The goal of alternative medicine is a higher standard of health, not just the absence of disease.  For many years, individuals were given a clean bill of health without considering their emotional, spiritual or social needs. Alternative medicine considers the health and well being of the person by evaluating the physical, emotional and psychological makeup and needs. The patient is examined as a person and not just a number or case. Patients are encouraged to participate in decisions instead of being a passive subject.

Healing the Body

Conventional medicine has typically treated and removed symptoms as quickly as possible. Sometimes the results are dramatic and immediate with traditional surgeries and medicines. Sometimes, however, this creates other physical problems. The alternative is to help the body heal itself.

By using less dramatic treatment, the body is given a chance to work through its own healing therapy. Instead of synthetic medicines, the use of whole foods, herbs, homeopathic and nutritional supplements are utilized. The results may take longer but in the end the body will be healthier. True healing can occur in this way, increasing the chances that the symptoms will not return.

Finding an Alternative Professional

If you are planning to consult an alternative professional for a specific need, it is recommended that you consult with a medical doctor or osteopathic physician to get a diagnosis. They go through extensive training in diagnosing illnesses and diseases. This step could lead you to the correct treatment and avoid confusion. After you have had your exam and diagnosis, ask for the recommended treatment. Then look for an alternative treatment that may be easier on your body and possibly more effective.

There are different ways to find a practitioner. One of the most helpful is to get referrals from family and friends, your doctor, or other health care providers. Also use the resources at the library, the Internet, and medical information organizations. When you have a list of referrals, begin to gather information on the professionals. Ask for literature, find out how long they have been practicing, and what practices they use. Check to see if your insurance policy will cover their fees and what will be expected from you.

Having a Consultation

Be prepared when you consult with the professional. Describe your symptoms or condition clearly. Be sure to include a complete medical history. Explain what you have learned about alternative treatments.

Listen carefully to the suggested treatment and ask questions to make sure you understand. Ask what the benefits will be from this therapy.  Find out how long the treatment will take and if you should expect side effects.

Making a Choice

Did he answer your questions and make you comfortable? Is the treatment acceptable to you? Now you can decide if this practitioner is right for you.

Before you choose alternative medicines, take the steps necessary to ensure you are treating the problem, not just the symptoms. You’ll soon discover the long-term benefits of alternative medicines.

6 Weeks of Hardness- Part 2

Fourth Week Assignments

Fitness:

Walk every day this week – 8,000 steps daily

Side Lunge Reach (15x each leg)

Classic Push-up (3 sets/3reps)

Plank (30 sec./3x)

Angry Cat Stretch (10 sec. hold/3x)

Cobra (30 sec./10x)

Woodchopper Exercise (15x)

Squat (15x)

Supplement:

Pycnogenol (75mg)

Red Wine Extract (75mg

Grape Seed Extract (75mg)

L-arginine (3g)

Horny Goat Weed (2 500mg capsules)

2 Omega III Fatty Acids capsules/meal

Nutrition:

Eat foods that are low Glycemic

Eat more fish New

Project:

Pull the plug on the TV New

Increase the amount of sleep time New

Squat Thrust (3x) New

Bridge (10x) New

Fifth Week Assignments

Fitness:

Walk every day this week – 9,000 steps daily

Side Lunge Reach (15x each leg)

Classic Push-up (3 sets/10reps)

Plank (60 sec./3x)

Angry Cat Stretch (10 sec. hold/3x)

Cobra (30 sec./10x)

Woodchopper Exercise (20x)

Squat (20x)

Supplement:

Pycnogenol (75mg)

Red Wine Extract (75mg)

Grape Seed Extract (75mg)

L-arginine (3g)

Horny Goat Weed (2 500mg capsules)

2 Omega III Fatty Acids capsules/meal

Nutrition:

Eat foods that are low Glycemic

Eat breakfast daily

Cut back on the meat

Project:

Spend time reading

Take a day off work

Squat Thrust (5x)

Bridge (15x)

Hip Flexor Stretch (hold 15 sec. each leg) New

Single Leg Squat (5x each leg) New

Niacin (2 400mg Capsules) New

Sixth Week Assignments

Squat Thrust with Push-ups (5x) New

Bridge (15x)

Hip Flexor Stretch (hold 15 sec. each leg) New

Single Leg Squat (5x each leg) New

Single Leg Bridge (5x each leg) New

Neck Stretch (4x) New

Back Extensions (5x) New

Childs Pose (60 sec.) New

Niacin (2 400mg Capsules)

Vitamin C (500mg) New

Vitamin E (400IU) New

6 Weeks of Hardness-Part 1

First Week Assignments

Fitness:

The goal is to walk every day this week – 5,000 steps daily

Side Lunge Reach (10x each leg)

Classic Push-up (3 sets/3reps)

Plank (30 sec./3x)

Supplement:

Pycnogenol (75mg)

Red Wine Extract (75mg)

Grape Seed Extract (75mg)

L-arginine (3g)

Nutrition:

Reduce portion size by 500 calories/day

Eat foods that are Low Glycemic

Project:

Check your medicine cabinet

Compare drugs at http://www.thehardnessfactor.com go to “Hardness Exclusives”

Click “Medications & Hardness”

Determine your BMR (% of body fat)

Second Week Assignments

Fitness:

The goal is to walk every day this week – 6,000 steps daily

Side Lunge Reach (10x each leg)

Classic Push-up (3 sets/5reps)

Plank (30 sec./3x)

Angry Cat Stretch (10 sec. hold/3x) New

Cobra (30 sec./10x) New

Supplement:

Pycnogenol (75 mg)

Red Wine Extract (75mg)

Grape Seed Extract (75mg)

L-arginine (3g) NO2

Horny Goat Weed (2 500mg capsules) NO2 New

Nutrition:

Eat foods that are low Glycemic

Eliminate all fried foods New

Project:

Reduce stress in your life. New

Stop or reduce smoking. New

Third Week Assignements

Fitness:

The goal is to walk every day this week – 7,000 steps daily

Side Lunge Reach (10x each leg)

Classic Push-up (3 sets/8reps)

Plank (30 sec./3x)

Angry Cat Stretch (10 sec. hold/3x)

Cobra (30 sec./10x)

Woodchopper Exercise (10x) New

Squat (10x) New

Supplement:

Pycnogenol (75mg)

Red Wine Extract (75mg)

Grape Seed Extract (75mg)

L-arginine (3g)

Horny Goat Weed (2 500mg capsules)

2 Omega III Fatty Acids capsules/meal New

Nutrition:

Eat foods that are low Glycemic

Eat more fruits and vegetables New

Project:

Spend more time in Prayer. New

Common Men’s Health Issues that you Should be Concerned About

mens health
It is well known that men are much less likely than women to seek basic or routine preventative medical care.  However, there are certain common men’s health problems that are treatable if caught early enough, but can be permanently debilitating or even fatal if they are not detected until symptoms make themselves known.  Common issues of this type include heart disease, prostate problems, and hypertension.  These are all potentially silent killers that can be prevented or treated if detected early enough.

Heart disease is the most common killer of both men and women in America. In the U.S., an estimated 61.8 million people live with cardiovascular disease. The sad fact is that most Americans eat high fat diets and do not exercise much if at all.  This leads to high cholesterol levels that can block the crucial cardiac arteries causing heart muscle failure or can lead to blood clots elsewhere in the body that can progress to the heart and cause a heart attack. Fortunately, if heart disease is detected before major damage to the heart muscle has occurred then treatments are available. Lifestyle changes are the first line of defense in prevention and treatment of cardiovascular disease. Medical interventions range from drugs to surgery. Taking medication and by following a physician approved program of diet and exercise means that men can live a long and full life, even with heart disease.

The statistics on prostate cancer are grim. Prostate cancer is the most common cancer, excluding skin cancers, in American men. The American Cancer Society (ACS) estimates that during 2006 about 234,460 new cases of prostate cancer will be diagnosed in the United States.It is estimated that eighty percent of men who reach the age of eighty will be diagnosed with prostate cancer.  As Americans continue to live longer lives, the overall impact of prostate cancer is becoming more prevalent.  Fortunately, prostate cancer is easily treated if it is detected early in the disease’s progression.  For this reason, it is very important that men over the age of forty receive annual prostate examinations.  Typically, the progression of prostate cancer is quite slow, and many people can live with the disease for years without experiencing any symptoms.

Some of prostate cancer Symptoms: —
1. Increase in urination frequence, specially at night.
2. Difficulty in starting urination with painful or burning sensation
3. Painful ejaculation
4. Blood in urine or semen
5. Pain or stiffness in the back, hips, or upper thighs

Hypertension, or high blood pressure, is often called “the silent killer” because it is usually asymptomatic until a heart attack or stroke occurs.  For this reason, everyone should receive regular blood pressure screenings regardless of age or sex.  If caught early enough, hypertension can be treated via medication and/or by change in lifestyle.

Exciting news on OPC3

NutraMetrix OPC-3 pic

Exciting news on OPC-3!

A new study, e-published in Phytotherapy Research, evaluates how quickly Isotonix OPC-3® is absorbed vs. the same formulation in tablet form (not commercially available).

A group of European researchers examined, over a four hour period, the ability of Isotonix OPC-3 to act as an antioxidant by measuring oxygen free radicals in the blood of human subjects.

Isotonix OPC-3 reduced plasma oxygen free radicals (working as an effective antioxidant) within 10 minutes. The OPC-3® tablet took about 1 hour to produce a similar effect. Furthermore, the investigators noted that Isotonix OPC-3 had a stronger antioxidant effect throughout the entire 4 hour period vs. OPC-3 in tablet form.*

The authors concluded: “the findings demonstrate that the flavonoid mixture provided in isotonic OPC-3 is significantly more bioavailable in humans, in terms of antioxidant activity than an equivalent mixture in tablet form. “ Furthermore, the isotonic OPC-3 formulation resulted in a stronger antioxidative effect than an equivalent mixture in tablet form.*

Prenatal Vitamins

fetus_10_to_suzanne

Prenatal Vitamins- A Nutritional Insurance Policy for All Women, Not Just For Expecting Mothers

Did you know that the U.S. Public Health Service and the March of Dimes Foundation recommend that all women of childbearing age get a minimum of 400 micrograms of folic acid each day?

With today’s fast-paced diets, most women do not get all the nutrition their bodies need from their diet alone. It is a smart idea to start taking a good prenatal vitamin whenever there is a chance that you may become pregnant. The main reason is because of the ingredient folic acid. Folic acid is extremely important to help prevent birth defects. Neural tube defects develop in the first 28 days after conception, which is before many women realize they are pregnant. And, since about half of all pregnancies are unplanned, taking a prenatal vitamin before you become pregnant is a great nutritional insurance policy for your future baby’s health.

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