How to tell which foods will make you fat! Know your Glycemic Index numbers!

           
          So I was talking with a couple guys today and it kind of dawned on me that there needs to be a more in-depth conversation on carbs with you.  We all know how I feel about carbs, and for more information you can view my previous blog (if you haven't I recommend you do before reading this, but you won't have to) by clicking here! But today let's explain it a little bit further, and better yet, let's start looking at food in this way so we ensure a healthy diet, great healthy weight loss and lean muscle gains!

             Before we start! I do not go completely carb free.  This is one huge mistake people can make.  Yes it is true that it does  lead to quicker weight loss, but you will also put weigh back on quickly when you start eating carbs again (one major pitfall of the atkins diet).  This can lead to yo-yo dieting and much less safe alternative.  I often recommend low carb diets that incorporate slow carbs with low GI numbers.  You can have carb free days, but there are some days you need slow carbs to be incorporated  ESPECIALLY if you don't take a cheat day.

          I will quickly give you the summary of carbs.  Unlike what you might think, fat rarely makes you fat, but it is rather carbs that make people fat.  Carbs are things like Bread, Pasta, Candy and sugars.  When you eat foods like this you put your body into fat storing mode and open up pathways for these nutrients to become love handles.  They do this by spiking your insulin levels which in turn activates a compound called GLUT 4 which is basically the guy holding the doorway to tubby town.  Take note, carbs are drastically different in terms of quality.  Many foods are given a Glysemix Index (GI) number, and this will essentially rank food as a bad carb.  It's simple, A bad carb will have a high GI number and load.  A healthier carb will have a low GI number and load. Keep in mind these are easy small changes from things like white rice to brown rice that can drastically increase your weight loss.  Not to mention that low GI foods make you feel full longer, and you will eat less!

            Below you will find a chart provided by Harvard that works great for evaluating foods!  If you see foods that aren't here try googling them, product's GI numbers are relatively easy to find for almost any food!  Thanks Harvard!

Cheers! Ryan

           Note: white bread (~ 70) is known for being fairly awful.  Aim for foods with at least a lower GI number than this with the ideal being around 50 or less.  Take notice also of nuts and beans being awesome carb sources for diets (~30)

*For anyone dealing with blood sugar issues or is a diabetic, you should always consult your doctor before adjusting your carbohydrate levels.

FOOD	Glycemic index (glucose = 100)	Serving size (grams)	Glycemic load per serving
BAKERY PRODUCTS AND BREADS
Banana cake, made with sugar	47	60	14
Banana cake, made without sugar	55	60	12
Sponge cake, plain	46	63	17
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker)	42	111	24
Apple, made with sugar	44	60	13
Apple, made without sugar	48	60	9
Waffles, Aunt Jemima (Quaker Oats)	76	35	10
Bagel, white, frozen	72	70	25
Baguette, white, plain	95	30	15
Coarse barley bread, 75-80% kernels, average	34	30	7
Hamburger bun	61	30	9
Kaiser roll	73	30	12
Pumpernickel bread	56	30	7
50% cracked wheat kernel bread	58	30	12
White wheat flour bread	71	30	10
Wonder™ bread, average	73	30	10
Whole wheat bread, average	71	30	9
100% Whole Grain™ bread (Natural Ovens)	51	30	7
Pita bread, white	68	30	10
Corn tortilla	52	50	12
Wheat tortilla	30	50	8
BEVERAGES
Coca Cola®, average	63	250 mL	16
Fanta®, orange soft drink	68	250 mL	23
Lucozade®, original (sparkling glucose drink)	95±10	250 mL	40
Apple juice, unsweetened, average	44	250 mL	30
Cranberry juice cocktail (Ocean Spray®)	68	250 mL	24
Gatorade	78	250 mL	12
Orange juice, unsweetened	50	250 mL	12
Tomato juice, canned	38	250 mL	4
BREAKFAST CEREALS AND RELATED PRODUCTS
All-Bran™, average	55	30	12
Coco Pops™, average	77	30	20
Cornflakes™, average	93	30	23
Cream of Wheat™ (Nabisco)	66	250	17
Cream of Wheat™, Instant (Nabisco)	74	250	22
Grapenuts™, average	75	30	16
Muesli, average	66	30	16
Oatmeal, average	55	250	13
Instant oatmeal, average	83	250	30
Puffed wheat, average	80	30	17
Raisin Bran™ (Kellogg's)	61	30	12
Special K™ (Kellogg's)	69	30	14
GRAINS
Pearled barley, average	28	150	12
Sweet corn on the cob, average	60	150	20
Couscous, average	65	150	9
Quinoa	53	150	13
White rice, average	89	150	43
Quick cooking white basmati	67	150	28
Brown rice, average	50	150	16
Converted, white rice (Uncle Ben's®)	38	150	14
Whole wheat kernels, average	30	50	11
Bulgur, average	48	150	12
COOKIES AND CRACKERS
Graham crackers	74	25	14
Vanilla wafers	77	25	14
Shortbread	64	25	10
Rice cakes, average	82	25	17
Rye crisps, average	64	25	11
Soda crackers	74	25	12
DAIRY PRODUCTS AND ALTERNATIVES
Ice cream, regular	57	50	6
Ice cream, premium	38	50	3
Milk, full fat	41	250mL	5
Milk, skim	32	250 mL	4
Reduced-fat yogurt with fruit, average	33	200	11
FRUITS
Apple, average	39	120	6
Banana, ripe	62	120	16
Dates, dried	42	60	18
Grapefruit	25	120	3
Grapes, average	59	120	11
Orange, average	40	120	4
Peach, average	42	120	5
Peach, canned in light syrup	40	120	5
Pear, average	38	120	4
Pear, canned in pear juice	43	120	5
Prunes, pitted	29	60	10
Raisins	64	60	28
Watermelon	72	120	4
BEANS AND NUTS
Baked beans, average	40	150	6
Blackeye peas, average	33	150	10
Black beans	30	150	7
Chickpeas, average	10	150	3
Chickpeas, canned in brine	38	150	9
Navy beans, average	31	150	9
Kidney beans, average	29	150	7
Lentils, average	29	150	5
Soy beans, average	15	150	1
Cashews, salted	27	50	3
Peanuts, average	7	50	0
PASTA and NOODLES
Fettucini, average	32	180	15
Macaroni, average	47	180	23
Macaroni and Cheese (Kraft)	64	180	32
Spaghetti, white, boiled, average	46	180	22
Spaghetti, white, boiled 20 min, average	58	180	26
Spaghetti, wholemeal, boiled, average	42	180	17
SNACK FOODS
Corn chips, plain, salted, average	42	50	11
Fruit Roll-Ups®	99	30	24
M & M's®, peanut	33	30	6
Microwave popcorn, plain, average	55	20	6
Potato chips, average	51	50	12
Pretzels, oven-baked	83	30	16
Snickers Bar®	51	60	18
VEGETABLES
Green peas, average	51	80	4
Carrots, average	35	80	2
Parsnips	52	80	4
Baked russet potato, average	111	150	33
Boiled white potato, average	82	150	21
Instant mashed potato, average	87	150	17
Sweet potato, average	70	150	22
Yam, average	54	150	20
MISCELLANEOUS
Hummus (chickpea salad dip)	6	30	0
Chicken nuggets, frozen, reheated in microwave oven 5 min	46	100	7
Pizza, plain baked dough, served with parmesan cheese and tomato sauce	80	100	22
Pizza, Super Supreme (Pizza Hut)	36	100	9
Honey, average	61	25	12

The complete list of the glycemic index and glycemic load for more than 1,000 foods can be found in the article "International tables of glycemic index and glycemic load values: 2008" by Fiona S. Atkinson, Kaye Foster-Powell, and Jennie C. Brand-Miller in the December 2008 issue of Diabetes Care, Vol. 31, number 12, pages 2281-2283.

Don't over eat! What 200 calories looks like in some of our favorite foods!

   I was talking to a client recently and she had an issue that so many people have.  She was eating relatively well but her main issue wasn't what she was eating, it was how much!  This made me realize that there are so many of us out there who just don't know serving sizes, portions, and flat out how many calories are in the amount of food we eat! So I am here to help with a number of examples of the foods we love put into perspective!

Where we make mistakes dieting!

     So many people make the mistake of being and feeling hungry when dieting.  These hunger pains can lead to an early exit from your diet, but it can be stopped. When changing up your diet, you will always feel the affects of switching off those clorie dense bad foods (high calorie in small amount).  I mean what do you expect when we shift from drinking extremely calorie dense syrup every day with pop and energy drinks!  A lot of foods that are healthy for us are not nearly as calorie dense and therefore need to be eaten in higher amounts.  An example of this is spinach!  Spinach in awesome for you, but if you have just a salad you will be hearing your stomach rumble before you know it.  Adding calorie dense foods like chicken or legumes to spinach can ensure you don't get hunger pains while cutting out the bad foods!  Keep in mind, there are foods I like to call Domino foods.  These are very calorie dense healthy foods like nuts.  They can easily be over eaten, and will then become unhealthy   For an example a handful of unsalted almonds is around 160 calores! (22 almonds). Bonus: A handful of almonds in the morning is an excellent way to jump start your metabolism and trigger your body to burn fats all day!  Try them within 30 minutes of waking up and you will lose even more weight! 

So let's get a grasp on what the numbers mean!

      The following is a list of foods in a 200 calorie portion.  Keep in mind for the poor choices below, 200 calories to burn off takes about 20 minutes on the stair master!  And don't forget, healthy foods that lack carbs will not be stored as fat.  Eating 200 calories of chicken isn't going to your hips like 200 calories of pop will.  

What to aim for in calories a day to lose weight!

     Healthy levels for people trying to lose fat and stay lean are around 1900 calories (must be good calories or you may gain weight!)  for women and around 2700 calories a day for men.  Note: these are average numbers and they will vary depending on the height, weight, and genetics of the individual.  Additionally, calories in and calories out (calories burnt off) is NOT the only factor deciding weight loss/gain, but it does drastically help.  The type of calories and timing can be very important too.  Remember 3000 calories of great food is better for you than 1000 calories of bad foods.  Eat smart!

Hope this helps us keep those new years calories off!

Ryan Trueman

Great Meat Free Protein Sources for Vegetarians! Bonus table salt replacement inside!

Hey guys,
    I have had a few questions recently regarding good protein sources for vegetarians.  Now while I do promote eating meat, I do support peoples choices not to.  So here is a few great protein sources that are meat free! 

Before we get started: Eating some of these in large quantities can create substances that mimic the bodies estrogen and can affect your natural estrogen levels.  Keep variation in your diet.  Additionally, if you are a vegetarian make sure you are getting all the nutrients you need through variation across your entire diet.  Be sure to do your homework and stay healthy.

1. Beans!

Protein: About 7.5g per ½ cup* (varies depending on type)
Facts: Beans are a high source of fiber, protein and magnesium.  They are also low in cholesterol and are a calorie dense food!  If you are finding yourself hungry while on the slow carb diet, try adding beans!  My favorite are Edamame beans.  They are quick and packed with protein.  Try heating them up and adding Himalayan sea salt!  Extra: Himalayan sea salt is an excellent table salt substitution!  Pure crystal salt has a much lower affect on blood pressure and Himalayan sea salt in particular is awesome for hangovers and dehydration!  It has the exact 84 minerals our bodies need and is great at helping replace lost nutrients!  As strange as it sounds, winners in micmac mall right now has a huge of stock at a great price.

2. Tofu!
Protein: 7g per ½ cup
Facts: Tofu is created from soy beans and is definitely the most versatile of the meat free protein sources.  As a bonus it soaks in the flavor also soaks in the flavor.  Reminder, it is made from soy beans so do not live and die off tofu.  It can affect your estrogen levels ( both males and females).

3. Quinoa!
Protein: 4g per ½ cup
Facts: This one is one of my favorites and will help get you through your bad break up with white grains and wheats.  Quinoa is one of the only grains and seeds providing the nine essential amino acids our bodies can’t produce on their own. It’s also full of fiber, iron, magnesium, and manganese.

4. Lentils!
Protein: 9g per ½ cup
Facts: Lentills are another favorite of mine and are also packed with folate, iron, potassium,antioxidants and they’ve even been linked to reduced inflammation!  Antioxidants are crucial to fighting our bodies aging, so why not score the added benefit with your protein!


      Many of these do have a long shelf life if they are stored in the freezer.  They are usually found in the freezer section of the organic food section of the grocery store or in that area. 

    Keep in mind, there are plenty of good protein sources outside of these 4 that are not listed.  I am merely trying to introduce new options.  Many nuts are healthy for you in moderation, and other veggies like spinach although less calorie dense, are great sources of protein.  

Cheers

Ryan Trueman  

Sources: greatist.com

12 Circuits to keep you going towards your New Years Goals!

Hey Guys,

   So here we are; approaching the dreaded 1 month mark.. and I know the crowds, the hunger pains, and the energy spent is starting to wear you down.  You may have even hit a plateau and the weight just isn't melting off as quick as it once was.  But there is good news!  Like quitting smoking, the first month is the hardest.  You are resetting your body for a lifestyle change and I promise it gets better and your body adapts!  So to help everyone avoid quitting or slowing down on their goals, I am giving you 12 new circuits (choose 1 per workout) that you can use to help jumpstart your fat burning and muscle toning results!  There are a number of exercises so I did not include an exercise description of each; however, ExRx.Net can be an excellent source for descriptions.  Additionally try to youtube and google good technique so you can get use to what good form looks like.  For any questions on top of that, feel free to get in touch with me! Remember!!!!!! Don't just trust your friends word on how to lift properly! Do your own homework so you make sure you are lifting clean, safe, and effectively.  

Why Circuits?

            The main idea behind circuit training is to make your body more efficient at buffering lactic acid and working at thresholds you normally wouldn’t.  By tricking your body by not giving it rest, you force it to find a way to produce energy and buffer out the byproducts that come from using quick energy systems like PCr.  In other words, you become better at getting rid of the burning feeling that comes from high intensity activities.  Additionally, by replacing rest with an exercise from a different muscle group, you keep your heart rate elevated which in turn burns more calories while gaining lean muscle and improving cardiovascular function. Long story short you lose fat, gain muscle and improve your cardiovascular and muscular endurance! 

Circuit Ideas:

      For circuits 1-8 do each exercise for a minute then move onto the next, take 3-4 minute rests between each, and do 2-3 times.  For the others follow the guidelines.

Circuit 1)

Goblet Squat, Ab Twists, Box Jumps, Leg lifts, Alternating Lunges, Crunches on the ball, Step Up Shoulder Press, Flutter kick, Wall Sit

Circuit 2)

Box jumps, Ab twists, Jump Lunges, Bicycles, Quick Feet, V sits, Wall jumps, plank

Circuit 3)

Standing shoulder press, Mountain Climbers, Lateral raises, Ball throws at the ground, Bench Dips, Ab twists, Push ups, Plank

Circuit 4)

 Squats on the half ball, Push ups, Lunge walk, Burpies, Jump Squat, Front Raises, Wall Ball Throws, Back Ext, Steering Wheel weight

Circuit 5)

Single Leg Squat, Leg Lift, Goblet Squat, Flutter Kick, Penguins, Wall Ball Tosses, Side crunch, Side crunch, Crunches on the ball, Wall Sit, Plank

Circuit 6)

Box Jumps, Lunge Jumps, Wall Jumps, Wall Ball Tosses, Wall Sit

Circuit 7)

Push ups, Curls, Front raises, Side Raises, Bench Dips Burpies, Plank

Circuit 8)

Crunches, Leg lifts, Ab twists, Plank

Circuit 9)

5 pushups, 10 squats, 15 ab twists as many times as you can in 25 minutes

Circuit 10)

5 burpies, 10 lunges each side, 15 leg lifts as many times as you can in 25 minutes

Circuit 11)

100 squats, 3 push ups, 75 squats, 6 pushups, 50 squats, 9 pushups, 25 squats, 12 pushups

Circuit 12)

21 Push ups, 21 jump squats, 15 push ups, 15 jump squats, 9 pushups, 9 jump squats à x 2

Hope these help push through those tough spots!

Cheers,
Ryan.Trueman@dal.ca

Frozen Chocolate and Peanut Butter Cups!

Hey guys,

     I found this recipe online the other day, tried it, AND LOVED IT!  For those of you who still have an erge to eat chocolate yet want to stay healthy here is a very quick and easy to make alternative!

My favorite part of the whole recipe... it can be made in a shaker cup in 5 minutes!

Ingredients:

- 6 large egg whites ~ about 260grams.  Make sure they are pasteurized so they are ok to eat!
- 40 grams of protein powder.  I always recommend myofusion for making food.  It mixes well and    tastes the best.  Make sure to use a good tasting powder or obviously it will taste poorly.  I used chocolate peanut butter.
- 1 pack of sweetener.  I used Stevia and recommend it as it will not give you an insulin spike.
-2 tablespoons of natural peanut butter.  I really like the stuff from the bulk barn, but feel free to use your own brands!
-1 tablespoon of cocoa powder

How to make them!

     To make them simply add the ingredients in the order above to a shaker cup (preferably one with a ball inside to help mix it up).  Then shake it up really really good until all the ingredients are mixed and pour it into your cups.  I just got silicone cups and if you can get them from bed bath a beyond it will be well worth it.  As you can see I used wax paper cups this time, and this made it a little harder to get the cups out.  Allow them to sit for around 2 hours in the freezer at least before you start enjoying!  TIP: I like putting them in the fridge just before I know I am going to have one.  This allows them to be a lot nicer to bite into, and gives it a consistency that is like a fudgesicle!

Try them today!  Healthy and delicious.  It makes about 12 with only around 160 calories, 23grams of protein and less than 5 grams each of carbs and fat!  Again guys, eating healthy doesn't mean it can't taste good!

Try it today!

Ryan Trueman