Carbs & the Insulin Response

Tim asks “In what way do carbs “hold you until the next meal? Carbs provide an insulin response, which is quick, and wear off quick. This results in your energy going up, then back down quickly, resulting in a feeling of needing more energy sooner, compared to a low carb meal. Protein creates a hormone response that signals a felling of satiety to you brain (feeling of fullness). Mixing some protein with carbs will probably slow this effect somewhat, but it won’t stop the insulin release, and creation of body fat if the energy is not used immediately.”

Yes, indeed they do provide an insulin response, that is exactly why your timing is crucial and the kind of carbs you eat even more so.

Always think whole and unprocessed.

Lower glycemic index carbohydrates tend to enter the bloodstream slowly, they are therefore able to maintain a steady release of insulin that activates the enzyme glycogen synthetase, which is essential for glycogen storage.  This is what gives you long lasting energy.

Not to mention,
for appearance sakes makes your muscles look fuller and you look leaner :D !

Some good  lower glycemic complex carbs are steel- cut, oatmeal, yams, butternut squash.

The protein together with the carb slows down the insulin response so it enters the bloodstream slowly and lasts longer for sustained energy.

Again, there is time and place for these carbs,

•In the morning when your glycogen stores are empty.

•2-2 ½ hours before a workout for optimal performance.

•After a workout to replenish used glycogen stores.

Eaten at these times, the body will use them instead of storing them to then later appear as fat.

Eat smart &jefitthumb2

 GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

“The Healthy Show”

P& me wide[1]Q&A

We live in a multicultural society, and we are eating food from different cultures and countries. We also want to try the new gourmet restaurant or the new diet. Some people want to go vegetarian, but they get tired in the process…

HOW DO WE EAT HEALTHY with all this influence around us?

What will be your best advice to our audience?me full body

There are so many options today.. More than ever I Feel.   There’ s Paleo, Vegan, Low Carb, Low Fat , High Protien, The Ducan Diet, just to name a few…

The best advice I can give is to find a nutrition plan that works for you.  What might work for someone else may not be right for you.  Think of it as a way of life, NOT a diet. It’s something you will have to live with day in and day out. It requires Discipline.

The one thing that will work for everyone is to think WHOLE.   Lean Protein sources, healthy fats, fresh vegetables & fruits…organic whenever possible.  When eating complex carbohydrates stick to unprocessed sources like potatoes and butternut squash. Whole foods – means nothing processed.

photoHow did you become a nutrition specialist?

     When I began strength training, my trainer taught me that if I was going to be training hard I had to eat to supplement my training. That is eating the right food at the right time so I could see the results of what I was training for.  Working out alone just wasn’t going to cut it.   Eating right had to be integrated in the plan.  Soon it became a way of life and I improved with time as did my physique. I wanted to learn more so I went back to school and got certified.me cropped

Thank you Kiko Ricota & Mauricio Portillo  for the opportunity to appear on your show, Penelope Sosa for making it easy  & Valerie Girard for your beautiful make-up artistry.
I feel blessed.

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Calories Do Count BUT…(part II)

jefitthumb2A calorie is the approximate amount of energy needed to raise the temperature of one gram of water by one degree Celcius.

But is a calorie a calorie? what I mean is are all calories created equally… the answer is a very loud  resounding NoooOOOO!!!!

Carbohydrates and protein have 4 calories per gram, while fats have more than twice as much — an entire 9 calories per gram. Alcohol weighs in at 7 calories per gram.

And depending on the time of day that you consume each one or the amounts of one over the other can effect your overall ability to gain or lose weight depending on your goals.

So rather than obsessing about how many calories are in each piece of food, consider the food source and the amount of nutrients it delivers to your body and the time of day that you eat that source.

Keep in mind, your body only uses what it needs and the rest will be stored as FAT : (

Which brings up another point YOUR BODY TYPE.

Different body types have different requirements and this is where it gets tricky…

Diets based on the same amount of calories, but different proportions of fat, protein and carbohydrates, result in different amounts of weight loss depending on your body type

But just to give you an idea of how many calories are in any given food

This link can provide some helpful info on calorie counting…

http://nutritiondata.self.com

still more on this picture stay tuned…

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Pumpkin Muffins & Protein Pumpkin Pancakes (Wheat & Gluten-Free)

For years I’ve been playing around with recipes trying to make healthier versions that would satisfy and remain tasty to the palate.  My mother had mastered this art after my dad’s heart attack when trying to prepare Cuban and Turkish culinary dishes that were heart healthy that my dad could and would eat.  She had a knack for bringing out the flavor in food without all the fat, and cholesterol that would clog his arteries and still feed him the food he loved to eat.

I love pumpkin muffins, and here is a version I can live with…

pumpkin muffin 2PUMPKIN MUFFINS  (gluten, wheat, & sugar free)

¾ cup almond flour
¼ cup coconut flour
¼ tsp pink Himalayan Sea salt
½ tsp baking soda
1 TBL cinnamon
½ tsp nutmeg
½ tsp ginger
dash cloves
1 tsp vanilla (or a little more)
3 TBL Organic Agave
¼ tsp stevia (can use honey if you don’t have a sensitivity to it….. I DO )
3 Eggs
1 cup organic roasted pumpkin

optional: stevia sweetened cocoa chips & unsweetened shredded coconut
1.preheat oven to 350 degress
2.In a bowl combine flours, salt, baking soda &    spices
3. Add pumpkin, stevia, agave, & eggs in blender & mix

  1. add dry mixture to wet mixture & blend
  2. put into muffin tins
  3.  top with stevia sweetened cocoa chips & unsweetened shredded coconut
  4. Bake @ 350 for about 22 minutes
  5.  Cool for 1 hour
  • they taste even better the next day

makes about 10 muffins
approx. 112 cal, 5.6g fat, 11.2g carbs, 7.6g protein

protein pumpkin pancakesPROTEIN PUMPKIN PANCAKES (wheat-free, gluten-free too)

3 egg whites
1 whole egg
1 scoop vanilla ISOPURE ( whey protein, This Is the brand I use)
Additional vanilla to taste (I am generous with vanilla)
Cinnamon to taste
Ginger to taste
2 tablespoons of coconut flour
Add half a can organic pumpkin
Add stevia sweetened cocoa chips

add a little almond or coconut milk for consistency

Best to cook on griddle

Top with sugar free syrup or real maple syrup

Please let me know how you like them.

YUMMM!

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

More Protein Please!

Now that you understand that the very act of eating food increases your metabolism and that starving yourself slows it down, what you eat is just as important to create the thermic effect of feeding  (TEF).                                                                                              PROTEIN has the highest thermic response, while FATS have the lowest.

Tip #2 – Include protein in all 5 meals 

This means that by incorporating more protein into your diet you will increase your metabolism and burn more fat.

In case there is any confusion: Protein= fish, turkey, chicken, meat and eggs

Keep your protein selections and meat lean

Like I said…More Protein Please!

Eat smart and feel well.

In peace, health and with much love,

Joycelyn
Certified Fitness Nutrition Specialist
Certified Personal Trainer