That’s right…you can workout at home with no equipment and still get results by using some basic bodyweight exercises:
Push ups: for building upper body strength.
Squats: strengthens the muscles of your lower body
Forearm Plank: works multiple muscle groups at once….for building core, back, leg, and arm strength.
Lunges: for strengthening legs and buttocks.
Crunches: a core exercise for your abdominal muscles
WHAT’S FOR DINNER?
Chicken Pot Pie With Crawling Hands
INGREDIENTS
CRAWLING HANDS
1 large egg yolk
Wilton Red Icing Color
1 package frozen puff pastry
You will need:
Wilton hand-shaped cookie cutter
CHICKEN POTPIE
3 tbsp. butter
3 tbsp. all-purpose flour
3 c. chicken broth
2 package frozen mixed vegetables
3 c. shredded roasted or rotisserie chicken
1 tbsp. garlic (salt & pepper to taste)
DIRECTIONS
One can define the feeling of being overwhelmed as being exhausted, buts its much more than exhaustion. Feeling overwhelmed is being completely submerged by your thoughts and emotions about all of life’s current problems. That could be bills, Covid, politics, death of a loved one, lack of sleep, relationship issues, work, lack of accomplishments etc….even worse, all of them at the same time. Almost to the point of not putting forth any effort in life anymore or just completely shutting down.
Try getting a handle on things by telling yourself:
“You’re not alone.”
“It’s ok to take a break.”
“You have a right to feel like I do, but let’s shake it off.”
“Focus on one thing at a time.”
Easier said than done, but its a start if you’re not at least doing that bit of counseling on yourself. If you don’t have the answers to help yourself, than seek the help of a professional. Nothing to be or feel embarrassed about. Its more people that need help than people that actually go get some help. Just think about it, you didn’t raise yourself by yourself🤔
The flu season is among us, along with the common cold🤔 (Do people still get a cold)? Oh, and let’s not forget about the new heavyweight champ Covid19😠. The best thing you can do and follow is what the CDC, grandma, momma, teachers have been preaching for decades….Wash your hands!!! Besides the mask, everything else is basic.
According to the CDC (grandma and momma) do the following:
Avoid close contact:
Avoid close contact with people who are sick. When you are sick, keep your distance from others to protect them from getting sick too.
Stay home when you are sick.
If possible, stay home from work, school, and errands when you are sick. This will help prevent spreading your illness to others.
Cover your mouth and nose:
Cover your mouth and nose with a tissue when coughing or sneezing. It may prevent those around you from getting sick. Flu and other serious respiratory illnesses, like respiratory syncytial virus (RSV), whooping cough, and COVID-19, are spread by cough, sneezing, or unclean hands.
Clean your hands:
Washing your hands often will help protect you from germs. If soap and water are not available, use an alcohol-based hand rub.
Avoid touching your eyes, nose or mouth:
Germs are often spread when a person touches something that is contaminated with germs and then touches his or her eyes, nose, or mouth.
Practice other good health habits:
Clean and disinfect frequently touched surfaces at home, work or school, especially when someone is ill. Get plenty of sleep, be physically active, manage your stress, drink plenty of fluids, and eat nutritious food.
Tried this one out several times before and it was pretty good. I’ve had it with and without protein powder. I only use water for my smoothies, but feel free to use milk, soy milk, yogurt etc. You can have 1 serving for breakfast and freeze the 2nd serving and its like having ice cream😊.
for 2 servings
Oh boy, it’s that time of the year again….the cold season holidays. The time of year for really overeating and less movement if you don’t like cold weather. 2020 will be a even bigger challenge due to Covid of course. No work holiday parties either, but the large portions of food will be present at home more likely than not….sad occasion, but necessary. Nevertheless, keep the portions in a safe range and walk around the house afterwards. Getting seconds? Then that means double the time of your after dinner walk….but, second time around, leave the carbs and fill up on meat and veggies.
Need some smoothies ideas, check out MyFitnessPal because they have a ton to choose from.
Pumpkin Spice Protein Smoothie
Ingredients
5 1/3 ounces (150g) 0% plain Greek yogurt
1/2 cup (122g) canned pumpkin
1/2 large frozen banana
1 teaspoon pumpkin spice blend
1 tablespoon maple syrup
1 scoop protein powder
1/2 cup (240ml) ice cubes
Directions
Place all the ingredients in the blender, in order. Secure the lid and insert the tamper, if you have one, and blend, starting on a low speed and quickly shifting to high. Blend until smooth.
Serve immediately.
Serves: 1 | Serving Size: 1 glass
Nutrition (per serving): Calories: 331; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 19mg; Sodium: 99mg; Carbohydrate: 47g; Dietary Fiber: 7g; Sugar: 33g; Protein: 33g
One of the biggest signs is constantly feeling of tired or fatigued. Too much sugar will raise your blood glucose levels up really fast. When the sugar high is coming down, its going to drop really fast and that’s a bad feeling. That includes psychological fatigue too. If you are one of those folks that always want something sweet on a daily basis, its a good sign that you are already consuming too much of it. Even worse, due to the current events of Covid-19 and now the flu season, too much sugar can actually weaken your immune system. It causes your body’s natural ability to fight off colds, viruses, and even chronic disease weaker than it would be if you avoided foods with added sugars.
Water weight is when your body retains fluid that normally would go to the kidneys. So, instead of urinating it out, that extra fluid collects in your tissues and ummmmmmm…..swell. The most common causes of water weight is too much salt or carbs in your diet. In order to lose water weight try to avoid really salty foods or just cut salt out period. Cut the carbs also by limiting how much bread or high calorie processed foods aka junk food…..and it might seem a little crazy, but drink more water. Just like your stomach, if your body is starving for water, it will hold on to it.
You need protein for your body to function normally. Every cell in your body contains protein for various reasons: Structural support, transporting of minerals, lipids, vitamins, and oxygen to and from in the body. Most importantly, it strengthens our immune system……and of course its a source of energy and muscle building.
The U.S. Department of Health and Human Services has suggested the following recommendations:
Men / Teenage Boys: 3 daily servings of a total of 7 ounces of protein.
Active Women / Teenage Girls: 2 daily servings of protein for a total of 6 ounces.
Children older than 6 years old: 2 daily servings of protein for a total of 6 ounces.
Your optimal daily protein intake depends on your weight, goal, and level of physical activity. Check out the link below to calculate your protein intake.
Pumpkin seeds are a great source of protein and unsaturated fats. This includes omega-3 and omega-6 fatty acids. They also contain a pretty decent amount of nutrients: iron, calcium, B2, folate, and beta-carotene. Pumpkin seeds are perfect as a weightloss snack because of the fiber. Remember, fiber takes longer to digest, meaning you will feel full longer than usual.
A 28g serving (about six seeds) contains approximately:
128 kcal
7g protein
1.7g fibre
13g fat
190mg magnesium
260mg potassium
20mg choline
2.35mcg vitamin K
2.52mg zinc
2.84mg iron
BENEFITS
Promotes a healthy bladder.
Good source of antioxidants.
Good for the heart.
Better Sleep (good source of magnesium).
Regulate blood pressure.
Manage blood sugar levels.
You can drink water, coffee, or tea, but juices or any sugary drink will just ruin your weight loss goals. Oh, and when i said tea in the first sentence, I’m not talking about a can of Arizona iced tea. Hey, let’s use that as an example. A bottle of Arizona iced tea is
If you notice, that can is 3 servings and who doesn’t drink the whole can, so that’s 300 calories. You could drink 300 calories or eat 300 calories which are the meals below. Think about it for a minute and choose wisely.
Walking at any pace is good for the heart, body, and soul. What if you’re looking to lose a few pounds though….let’s say that your daily scheduled walk is perfect for staying in shape, fighting off chronic diseases, and makes it possible to maintain your current weight. Too lose a few pounds, start doing brisk walks. According to the Centers for Disease Control and Prevention (CDC), walking at a pace of at least 2.5 mph is considered brisk walking, and falls under the category of moderate-intensity exercise. It might be a little hard to know you’re walking at 2.5 mph if you’re not on a treadmill, so use a 1 to 10 scale to guage your effort. 1 meaning slow walk, 5 moderate, and 10 being your maximum effort. Set a goal of at least 2 1/2 hours a week of brisk walking to start seeing the weight come off.
Do you have liver on your menu to eat? My mom occasionally eats it….by herself…cause I just can’t do it. Some like it, some love it. What’s surprising is its actually packed full of nutrients. Liver is high in vitamin A, folic acid, iron, and zinc. It is the most nutrient dense organ meat, and it is a powerful source of vitamin A. It’s also a great source of high-quality protein. Liver is lower in calories and fat compared to other meats with only 25% of calories comes from fat. Now, its not for everyone and the following folks should avoid eating it:
Pregnant Women: High intakes of preformed vitamin A have been linked to birth defects.
People with Gout: Liver is high in purines, which form uric acid in the body.
If ya gotta have it, dark chocolate is a better choice than milk chocolate. That doesn’t mean eating it every day is necessarily good….it is still high in calories and saturated fat….if you did, no more than an ounce a day at the most.
Why is it better? It’s actually rich in iron, magnesium, zinc, and antioxidants from the cacoa. Yes, its a cacao and cocoa. Cacao is roasted at low temperatures and cold-pressed to get most of the fat out. Cocoa comes from the same tree, but refers to highly processed cacao. Milk chocolate has cocoa butter, sugar, milk, and a very small amount of cacao. So, dark chocolate has a much larger amount of cacao (about 70%) and less sugar.
Stress is something else….causes a ton of problems mentally and physically. One thing for sure is that you can’t control stress if you don’t know what’s causing it…….or maybe you are in a situation where you do know, but just can’t change your current stressful situation. Let’s be real, most of us are so used to being stressed that we don’t realize it until it’s too late. Too late are those unexpected migraines you’ve been having or just can’t seem to fall asleep with all of those racing thoughts in your head. I think the list below is something to read daily, regardless if you are stressing or not. Read it in the morning and before you go to bed.
SALMON: Nothing like some salmon for dinner. Roughly 3 to 4 ounces of salmon is about 200 calories, low in saturated fat, and a good source of protein. Vitamin wise, it is one of the best sources of vitamin B12, potassium, iron, and vitamin D.
To sear the salmon, place a large cast-iron skillet over medium-high heat, and drizzle in about 2-3 tablespoons of the oil; once the oil is very hot, add in the salmon fillets, and allow them sear on that first side for about 4-5 minutes, or until a deep, golden-brown; then, flip over and allow them to cook and sear on the other side for about 4-5 more minutes. Afterwards, top with some salsa and eat up. If you have the time and skills to make your own salsa then cool, if not, my store bought favorite salsa is Garden Fresh Gourmet (https://gardenfreshgourmet.com/). The peach pineapple salsa goes great with salmon.
Ever wanted to go Vegan or some kind of version of a vegan diet? Maybe you just wanna cut back on eating meat. You always here that its expensive to go vegan, but that’s not necessarily true.
Some of the most budget friendly vegan foods consists of legumes, grains, fruits, and vegetables (that are in season). Things like nuts and seeds can be a little pricey, but buying them in bulk will help save a few bucks. Check out the grocery list below to get started.
There are quite a few fruits and vegetables that are better off sitting on the countertop. Tomatoes, sweet potatoes, oranges, lemons, and limes should not be refrigerated.
Tomatoes: They can lose their flavor and texture when you put them in the fridge. It also makes them mushy and flavorless.
Sweet Potatoes: Put them in a cool, dark place, but not the frig. Too cold and it changes the texture and flavor of the potatoes. They are better off in a paper bag.
Oranges, Lemons, and Limes: Pretty much all citrus fruits can stay on the counter. Just keep a eye on them. You don’t want one moldy piece of fruit touching the other ones🤢
It’s getting cold…..well, suppose to get cold (It’s Michigan), Flu season, I guess Covid19 season now, and common cold issues. So let’s check out some teas and their benefits. Teas have a variety of health benefits: antioxidants, less caffeine than coffee, may help with weight loss, and may even keep your smile bright 😁. Check out the info below and switch up from your usual green tea.
GARLIC BUTTER CHICKEN WITH PARMESAN CAULIFLOWER RICE
Found this recipe on eatwell101 website. Now, I must say I’m not a fan of cauliflower anything. Probably because its such a hassle and headache making it, pulling out the food processor, and…..well, I don’t like it….now, you can find cauliflower rice, pizza crust, and more pre-made at the grocery store….THANK GOD!!!! I can honestly say I like it and thats with using several different brands. As a matter of fact, Oprah has a cauliflower pizza crust that was good, like damn good….anyway, thats another story.
Check out the link to the recipe cause its pretty good and you won’t even miss the rice, replacing it with cauliflower rice.
https://www.eatwell101.com/garlic-butter-chicken-with-parmesan-cauliflower-rice
Yep, breakfast….you’ve heard it a million times coming up that its the most important meal of the day. If you really think about it, no matter what shift you work or profession, we all have breakfast. It has nothing to do with the time of the morning. Breakfast means “a break from fasting”, so it really doesn’t matter what time of the day. You just need to eat when you get up because?……you’ve been fasting for hours….you need fuel to get your body moving….so eat up and get the day, afternoon, or night started off right.
There are many variables in trying to lose weight i.e. medical condition, medication, poor sleep habits, poor eating etc. Even with the aforementioned problems, the most effective way to lose weight is by consuming fewer calories than you expend (creating a calorie deficit). If you go too low, your body goes into starvation mode and slows down your metabolism. If this happens, your body will start to store fat because it doesn’t know when the next meal is coming. Almost like a bear going into hibernation and storing enough fat to make it through the winter. Play it safe by finding a reasonable eating / exercise plan that allows you to lose one-half to two pounds per week. For the most part, you need a minimum of 1,200 calories daily to stay healthy.
Inspiration is defined as the process of being mentally stimulated to do or feel something, especially to do something creative. 2020 has been a rough year to us all in some kind of way. Life can be just plain brutal at times, but its crucial to find that one thing, person, or place to bring out the best in you. There is nothing like being creative, accomplishing some goals, and feeling good about yourself. Then you become an inspiration to others. Inspiration creates new possibilities and transforms the way we perceive our own capabilities. We all set limits on what we can do, even though we are capable of doing so much more. So set the bar a little higher and see what you can do for yourself and others. You may learn something about yourself too.
Chia seeds come from the desert plant Salvia hispanica, a member of the mint family. They are a good source of omega-3 fatty acid and fiber. They also contain protein and minerals including iron, calcium, magnesium, and zinc. You can eat them raw or prepared. Some people like to sprinkle chia seeds on cereal, rice, yogurt or vegetables.
Just about 2 tablespoons contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals.
Quinoa is often used as a substitute for rice. It is loaded with protein, fiber and various vitamins and minerals. Below is a link to a few recipes to try it out
https://toriavey.com/toris-kitchen/quinoa-black-bean-burrito-bowls/
If you have a taste for something sweet, then strawberries are a pretty good choice. They have a ton of antioxidants and don’t rapidly boost a your blood sugar levels. Making them the perfect choice for diabetics. Strawberries are also rich in vitamin C, potassium, folic acid, and fiber. They are all essential nutrients that support the body’s daily functioning.
NUTRITIONAL VALUE
Did you know that chili peppers can be beneficial to your health? They contain a compound called capsaicin that gives your mouth that burning sensation after eating them. That causes your body to dump it’s supply of substance P. Which is a neurotransmitter that sends pain signals to the brain.
Another benefit is weightloss by increasing your metabolism which helps burn calories faster. Spices such as cumin, cinnamon, turmeric, and peppers, can also raise your metabolic resting rate and slow down your appetite. So spice things up a beat.
If something provides a person, animal, or plant with nourishment, it provides them with the food that is necessary for life, growth, and good health.
Its an important part of leading a healthy lifestyle. When you can add physical activity to the equation, its 10 times better. Nothing like being able to reach your goals of losing or maintaining a healthy weight. So go ahead and reduce your risk of chronic diseases and feel good about yourself.
Did you know that ancient Egyptians used garlic for many health benefits? Most people think of garlic for stir-fries, pastas, and dips….it’s much more than just a flavor enhancer.
Garlic is enriched with Vitamin B1, B2, B3, B6, folate, Vitamin C, calcium, iron, magnesium, manganese, phosphorous, potassium, sodium and zinc. A 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared to a placebo.
Spirulina is a type of blue-green algae thats considered to be a superfood. It’s super due to the excellent nutritional content since it has a high protein and vitamin content. Plenty of health benefits too.
Fish such as trout, mackerel, tuna, herring, sardines, and salmon all contain omega 3 fatty acids. Eating fish is the best way of getting fish oil than taking supplements. Here are some more benefits listed below.
Lower blood pressure.
Slow the development of plaque in the arteries.
Reduce the chance of abnormal heart rhythm.
Reduce the likelihood of a heart attack and stroke.
Lessen the chance of sudden cardiac death in people with heart disease.
Did you know that greek yogurt makers add an extra step to their process so that excess water, lactose, and minerals drain out? Now, why do they do that?🤔……because what’s left is a creamy, rich yogurt with less sugar, more carbs, and a tart taste. The acidity also makes it easier for your body to absorb other nutrients.
What about health benefits you say?
On average, a serving can have 12 to 17.3 grams of protein. That’s much higher than the amount of protein in milk.
Just 1 cup of plain Greek yogurt can help you meet the recommended dietary guideline of three daily servings of low-fat or nonfat dairy products.
Tons of probiotics which are healthy bacteria that can help boost your immune system.
It’s high in calcium which helps your vital organs function and build stronger muscles.
Do you have a lactose intolerance?
Greek yogurt is actually easier to digest because of the bacterial breakdown of the milk’s sugars. So, its a good chance you can tolerate it….🤔Just in case, try it when you can stay close to a bathroom. Safety first, right?😁
Hummus is a good and healthy dip from the Middle East. As a matter of fact, all the main ingredients are considered super foods by themselves (chickpeas, sesame paste (tahini), garlic, and olive oil. Just about any supermarket sells it,, but its really simple to make too. Just take 1 can of chickpeas, 1/4 cup tahini, garlic to taste (try 1-2 cloves), 2 tablespoons olive oil, and the juice of half a lemon in a food processor or blender, and whirl until smooth.
Some need them, some don’t. If you can get all your nutrients from eating food that is great. If not, then a few vitamins may be what you need to keep your body functioning well. I came across a good cheat sheet of vitamins to help with the process. If you are on any medication, be sure to check with your doctor to make sure the vitamins are safe to take with your current medication.
Did you know that eating in-season produce provides more nutrition and more flavor. Fruits and vegetables in season spend less time from farm to table, so they maintain much of their nutrition and flavor. You can also save a few bucks. Farmers tend to grow in season produce in bulk which cuts cost. If you really want even more bang for your buck, buy locally. Buying local produce cuts transportation costs, and local produce is more likely to be grown seasonally. As we go into the fall and late winter seasons, vitamin C rich produce will be in season which helps with wellness during the cold and flu season.
Keeping it simple is the way to go. There are basically 3 must haves or should have, depending on your goals, that will be in each meal.
1. Vegetables: Asparagus, squash, broccoli, green beans, spinach, carrots etc.
2. Protein: Chicken, fish, turkey breast, eggs etc.
3. Starch: Whole grain pasta, rice (brown, jasmine, or black), quinoa, potatoes (sweet or redskins).
Follow those 3 guidelines along with the proper portion control and……….
Processed carbs include sugars and refined grains that have been stripped of all bran, fiber, and nutrients. These include white bread, pizza dough, pasta, pastries, white flour, white rice, sweet desserts, and many breakfast cereals. Tasty, but bad nutritional value. It’s also the reason to have them in moderation. Instead, focus on nutrient- and fiber-rich carbs such as vegetables, and low-glycemic fruits for weightloss.
Looking to lose some weight? Try a 1200 calorie a day meal plan. Make sure not to eat less than 1,200 calories daily. You don’t want your body to go into starvation mode. That would most definitely sabotage your weightloss goals. If you are eating 2000 or more calories a day, then a reduction of at least 500 calories a day means you could lose a pound every week . Below is an example of a 1200 calorie day of eating. Give it a try.
Breakfast: 1 cup fat-free cottage cheese, ½ cup fresh pineapple.
Lunch: 3 oz. grilled chicken, ¼ cup bell pepper, ¼ avocado, 2 Tbsp. salsa, ¼ cup shredded lettuce, 1 low-carb wrap; 1 medium peach.
Dinner: 3 turkey meatballs, ½ cup whole wheat pasta, 1/3 cup marinara sauce, 1 Tbsp. Parmesan cheese; 2 cups spring lettuce mix, 1 Tsp. olive oil, 1 Tbsp. balsamic vinegar.
Snacks: ¼ cup mixed nuts, 2 Tbsp. dried cranberries.
The human body requires at least 100 milligrams of potassium daily to support key processes. A high potassium intake helps decrease the risk of stroke, lowers blood pressure, protects against loss of muscle mass, preserves bone mineral density, and reduces the formation of kidney stones. The primary function of potassium in the body include regulating fluid balance and controlling the electrical activity of the heart and other muscles. Adults should be consuming 4,700 milligrams (mg) of potassium a day.
The go-to ingredient for guacamole dips, salads, wraps, and smoothies. They are high in monounsaturated fat (aka the good fat), that helps lower bad cholesterol…..as long as you eat them in moderation.
Did you know that popcorn packs more fiber per serving than whole-wheat bread? If you’re thinking movie theater popcorn, you’re wrong. On the other hand, air-popped and lightly seasoned popcorn is an efficiently healthy snack. A decent amount of dietary fiber and typically low in calories. Federal dietary guidelines say half of all grains consumed should be whole grains. So if you’re trying to lose weight go for the popcorn instead of potato chips. For example, popcorn has been shown to make people feel fuller than a similar calorie amount of potato chips. If it gets a little boring, make up your own seasoning for different flavored popcorn. Check out some ideas below at https://pin.it/5yrRZ55
No gym, no problem, you have legs. You can walk outside, inside, up and down stairs etc. To turn all that walking into losing weight, you still have to have a game plan. Creating a dedicated walking program along with proper nutrition can be an excellent way to lose weight. Here are three things to keep in mind when doing so.
1. Make sure you’re walking far enough: if you are just starting out, you need to do at least a minimum of 30 minutes of moderate intensity per day. Build up to a one-hour walk, 4–5 days per week to achieve your weight-loss goals.
2. The right intensity: make sure your heart rate reaches a moderate-intensity level (50–70% of your maximum heart rate) during your walk. To increase the intensity, you can add short intervals of running / speed walking. A goal to meet would be to turn that 1 hour walk into a 30 minute walk with the same distance. If you’ve been walking 2 miles in a hour, then build up to doing 2 miles in 30 minutes.
3. Paying attention to your diet: Logging your food / calories is pretty much a must. You could eat nothing but “so called healthy food”, but if you start tracking your calories, you’ll be surprised how calories can add up pretty quick. For weightloss, its simple. If you take in more calories than what your body needs for your level of activity, means no weightloss.
Meal prepping is great, but not for everyone. Even if you are into meal prepping, you just might want something different or freshly cooked. A chicken stir-fry is a quick and easy way to go.
Heat a large wok or skillet over high heat. Add 1 tablespoon of oil to the pan (i use olive oil) and swirl to coat. Add your seasoned chicken (sliced or in chunks) to the pan and stir-fry until lightly browned and cooked through, about 5 minutes. Add whatever vegetables you like, but the easy route is using a frozen bag of stir-fry vegetables or even the Fajita blend. Toss around in the pan for a couple of minutes and you’re done.
Stressing can actually hamper your weightloss / healthy living goals. Whatever you do to relieve stress, stick with it and strive to be happy. That can start right before bedtime so that you have a smoother, stress-free morning. If you’re constantly stressed out it can directly impact our health. Did you know that your immune response is hampered when stressed? You know what happens then? You start craving more comfort foods which will possibly lead to weight gain. It changes your overall mood and that’s not good either. Make life a little better and convenient by keeping a journal, make your breakfast tonight for the next morning, or just laying your clothes out for the next day will help. One of the best things I could of started was writing a journal. Date each entry and just write whatever comes to mind. When you read it 6, 8, or 12 months later, you’ll be surprised about how you were thinking on that day. Its a good way to relieve stress and learn a little about yourself.
Weightloss or maintaining your weight is not always about what number is on the scale. Some people weigh themselves everyday, every week, once a month etc. Whatever you choose is fine, as long as its not causing a negative effect in terms of outlook, self-esteem, or your positive momentum. I personally prefer once a week when tracking weightloss and implementing a new workout or change in diet. For example, weighing yourself every Monday morning will help you stay on track over the weekend because…..well, you gotta weigh in Monday, so you don’t wanna eat bad, especially on Sunday. Regardless of the routine you choose, don’t always count on the scale numbers going down. Instead, look for non-scale victories to keep you going in the right direction.
The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed, and metabolized. Foods with a high glycemic index are quickly digested and absorbed, causing a rapid rise in blood sugar.
Low GI Value (GI of 55 or less): fruits and vegetables, beans, minimally processed grains, pasta, low-fat dairy foods, and nuts.
High GI Value (70 or higher): White bread, rice cakes, most crackers, bagels, cakes, doughnuts, croissants, most packaged breakfast cereals.
Cassinetti's Corner (Nutrition and Wellness) 