How do you know if you are Insulin Resistant or Carbohydrate Intolerant?

Continuing on the topic of insulin…

As previously discussed in last weeks blog,
Insulin is a hormone, made by the pancreas,  that controls the level of glucose (sugar) in the blood and allows the cells to use the glucose for energy or storage as body fat for later use

Symptoms to look for after eating carbs:M&Ms

•Intestinal bloating or gas

•Poor concentration or sleepiness

•Feelings of depression

•Frequently hungry

•Frequently fatigued or low energy

•Insomnia or sleep apnea

•Frequent craving for sweets or caffeine

•Polycystic ovary for women

Do not add carbohydrates in back-back meals or snacks because insulin production is partly influenced by your previous meal. The more carbohydrates consumed the more insulin produced.

Just the mere taste of sugar on the tongue stimulates the release of insulin.

About 40% or more of the carbs you eat is converted to fat and stored as body fat.. any wonder you have an excess amount?

Finding your level of tolerance is what’s most important and then eat only whole food sources of carbohydrates, nothing processed or refined.  Once you find this you yourself can find the balance in your diet…Who knows maybe in your life too : )

Insulin resistance or carbohydrate intolerance may be  a precursor to Type 2 diabetes, heart disease and obesity.

GO for Life! ™joycethumb

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Ref material for this blog post from “The Big Book of Health and Fitness” By Dr. Phillip Maffetone… Thanks Dr. Romero for the referral  : )

 

Insulin Resistance and The Rx

Here is the Rx …

sugarI too am insulin resistant and this has been a constant struggle for me in managing my weight. How I manage it is by keeping my complex carbs in small amounts. For instance I take one baked sweet potato and cut into quarters and only eat that quarter at that serving, in combination with protein so that it slows down the insulin rush. Adding a small amount of olive oil to them will also slow down that rush.

As my complex carbohydrate sources, I stick mostly with sweet potatoes, and some white, yucca and butternut squash. Generally, I don’t eat grains or legumes. When I start to get a reaction I pull them out completely for a few days until my system is balanced. Your energy levels, sleep patterns, and hunger pangs will tell you when to put them back in, it’s a cycling effect.

Insulin is a natural hormone made by the pancreas that controls the level of glucose (sugar) in the blood and allows the cells to use the glucose for energy.  When glucose floods the bloodstream the pancreas has to pump out enough insulin to drive that glucose into cells. The more glucose, the more resistant your tissues eventually become to the effects of insulin so the pancreas has to secrete even more and work overtime.

Diet certainly plays a factor but exercise can greatly improve insulin resistance.

Resistance training- is one of the best ways to improve insulin resistance and glucose control. Creating more muscle tissue creates more insulin receptors, improving the absorption of glucose into muscles so that it’s not floating in your blood or being converted into fat for lack of storage space.  As the muscle absorbs the glucose, the pancreas can now relax.

Interval training- which alternates a relaxed pace with bursts of high-intensity movement – like HIIT Training, generates better glucose control than steady-state cardio. The intense contractions that fatigue muscles also break down carbohydrate stores in muscle. The muscles then become much more responsive to insulin as they attempt to replenish these stores.

As discussed in previous blogs  another reason to get a heart rate monitor. This will help heal yourself while you’re getting in shape and losing weight.

Insulin resistance, is a major risk factor for the development of Type II diabetes.

The prescription…exercise!

GO for Life! ™joycethumb

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal

Drinking your Fruit and The Juice Fad

juiceI was about 17 when I first went to Weight Watchers. One of the first rules they teach is to Eat your fruit, DO NOT drink it.  The science is simple…

Your body cannot digest the amount of insulin you are putting into your blood stream in juice form fast enough to use so that it doesn’t convert to fat.  Eating your fruit takes a little longer for the digestive process to do its work at controlling your blood sugar levels.

I thought by now this was common knowledge.  I remember learning this in Weight Watchers way back when I was in my teens.  At the time, Weight Watchers was the only game in town and truthfully it’s probably one of the most solid nutrition plans on the market still.  Though it has its faults in modern day nutrition science, they do teach you how to eat real food and small meals, 5 times a day.  You even get cheat foods if you save up your calories and still lose weight by eating food ..CLASSIC!

The game is about controlling your blood sugar levels throughout the day so that you don’t experience highs and lows.  Keeping a constant blood sugar level maintains your metabolism at an even pace so that it doesn’t become sluggish and have to work overtime.

Today’s fad is all about juicing.. I see people juicing FRUIT and they wonder why they are not losing weight.  And you wont!

Yes there are people who are slim and can drink fruit juice. Their body type and their metabolism is fine with that, but if your aim is to lose fat, you will not succeed with fruit juice in your regimen.fruit

Juicing vegetables is fine, and bonus points for greens,  so long as there is NO fruit in the mix.

If you insist on juicing so be it… Juice away and let me know how that’s working out for you.

I leave you with one final thought, Fruit IS Sugar!

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal

HIIT Cardio for Intense Fat Burning

heart rate watchHigh Intensity Interval Training (HIIT) gets and keeps your heart rate up and burns more fat in less time.

In this type of training  you give one hundred percent all-out effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods.  Because This gets and keeps your heart rate up it burns more fat in less time.

By taxing both the anaerobic and aerobic systems you are able to increase your endurance while improving your conditioning level, improve glucose metabolism and burn more fat.

HIIT increases the resting metabolic rate  (RMR) for the following 24 hours due to excess post-exercise oxygen consumption , and may improve maximal oxygen consumption (VO2 max) more effectively than doing only traditional, long aerobic workouts.

However, HIIT is not an everyday activity!

Repeat

DO NOT try this everyday.. it WILL lead to overtraining, injuries and metabolic disorders and this will lead you nowhere fast!

Because the central nervous system (CNS) is primarily affected by this high-intensity work it takes a minimum of 48 hours to recover.

HIIT sessions may vary from 4–30 minutes. These sessions are short but intense.

HIIT Cardio sessions can be performed on a bike, elliptical, treadmill running, or even on stairs.

For example 20 sec intensive work 10 sec rest – repeat 4 minutes, also known as Tabata Training.

Training intervals once/week can improve body composition along with conditioning levels.  To improve your conditioning levels aim for 2 x week.

This type of training puts serious demands on the body and should leave you physically and mentally drained after a good workout.

Recovery antidote for this is old fashioned steady state cardio training : )

Use slow fat burning cardio at about 120 bpm the other 4-5 days/week to recover and continue burning fat : ).

*HIIT Training can be incorporated into your routine only after you have safely built an aerobic baseline.

More on this soon…
Heart Rate Monitor ( No Chest Strap)

With Chest Strap

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal