Saying No No to the Yo Yo

Saying No No to the Yo yo
the latest wisdom in cutting the sugar out

Light-headedness, difficulty concentrating and confusion can strike us all from time to time.

But some individuals struggle with these issues on a regular basis, and it may be directly associated with their diet.

Hypoglycemia occurs when there is too little sugar in our bloodstream. Our body will react in several ways. Initially our adrenal gland will release epinephrine which stimulates a release of sugar from our liver, but this can also bring on symptoms of sweating, nervousness, rapid heartbeat, hunger, faintness and trembling.

If our blood sugar levels continue to fall, then it will affect our brain which can result in headaches, agitation, confusion, blurred vision and difficulty concentrating. If left untreated, it can lead eventually into convulsions and loss of consciousness.

Some people simply wait until symptoms arise, and then they reach for something quick. They grab a chocolate bar, or a can of pop for a quick sugar rush, thinking it is medicinal. Although this can supply a surge of quick sugar for our bloodstream, it may be too much, and too temporary.

It is wiser to be preventive. The most indispensable recommendation is to eat at regular and short intervals. Our blood sugar level normally peaks 45-90 minutes after eating a meal. So if you suffer from hypoglycemia, then you should aim to eat every three hours. But you also want to be particular what you select.

Carbohydrate rich foods such as grains, fruits and dairy products will be broken down into their basic components which include sugar. Some carbohydrates can be absorbed quicker than others, though.

Quickly digested carbohydrates include white breads, instant rice, potatoes and most commercial cereals. The general rule of thumb is, the more processed a food is, the quicker it is to digest.

There is a problem with quick-digesting carbohydrates: if your body is reactive to sugars, a quick-digesting carbohydrate may actually over stimulate your pancreas and cause it to secrete too much insulin. This may result in an initial surge in blood sugar followed by a rebound drop. Not the controlled scenario we're after.

Ideally we want your blood sugar level restored quickly, but we need it to level out and be maintained. Not simply fluctuate up and down like a yo-yo.

A better choice is slowly digested carbohydrates such as whole grains, long grain rice and multi grain pastas. The glycemic index is a useful tool to gauge whether a food is quick or slow and can be found at http://www.glycemicindex.com/.

Soluble fiber is another useful tool. This unique fiber actually forms a gel in our stomach and slows down the digestion process. These foods physically take longer to digest and act as a better-controlled energy source. They are also a good choice for cholesterol reduction and weight loss. Soluble fiber-rich foods include: oats, fruits and vegetables, legumes and nuts.

Protein can also delay digestion. The trick is to spread the protein throughout the day, rather than having the majority of it once a day at the supper meal. We should include small portions throughout the day which could include: eggs, nuts, seeds, cheese, beans, meat, fish or poultry.

This delay technique, whether it is by choosing low glycemic foods, soluble fiber-rich foods or including protein at your meals, can be quite effective for not only preventing hypoglycemic reactions, but also aiding in improving your overall energy level.

Caffeine and alcohol can also be culprits and that can cause our blood sugar levels to crash. But the bottom line is timing. A caffeine drink or alcohol by itself, especially if it has been several hours since you have eaten, may aggravate hypoglycemia. The rule of thumb is to try to limit these beverages, but also have them with food in order to dilute their impact.

These approaches can be useful for managing hypoglycemia, and for optimizing our overall energy level for both the mind and body.

Getting Skinny on Six Meals a Day

Getting Skinny on Six Meals a Day
more on eating less more often

We're so used to hearing people talk about eating less food that it's become weight-loss doctrine. But as you remember from the physiology of metabolism, you have to eat more often to change your body composition. The new philosophy I want you to keep in mind is "energy balance."

Researchers at Georgia State University developed a technique to measure hourly energy balance -- that is, how many calories you're burning versus how many calories you're taking in. The researchers found that if you keep your hourly surplus or deficit within 300 to 500 calories at all times, you will best be able to change your body composition by losing fat and adding lean muscle mass. Those subjects with the largest energy imbalances (those who were over 500 calories in either ingestion or expenditure) were the fattest, while those with the most balanced energy levels were the leanest.

So if you eat only your three squares a day, you're creating terrific imbalances in your energy levels. Between meals, you're burning many more calories than you're taking in. At mealtimes, you're taking in many more than you're burning. Research shows that this kind of eating plan is great -- if your dream is to be the next John Candy. But if you want to look slimmer, feel fitter, and -- not coincidentally -- live longer, then you need to eat more often. In the same study, subjects who added three snacks a day to three regular meals balanced out their energy better, lost fat, and increased lean body mass (as well as increased their power and endurance).

In a similar study, researchers in Japan found that boxers who ate the same amount of calories a day from either two or six meals both lost an average of 11 pounds in 2 weeks. But the guys who ate six meals a day lost 3 pounds more fat and 3 pounds less muscle than the ones who ate only two meals.

There's science to support the fact that more meals work, but the plain-speak reason it works is because it does something that many diets don't do: It keeps you full and satiated, which will reduce the likelihood of a diet-destroying binge.

How it works: For scheduling purposes, alternate your larger meals with smaller snacks. Eat two of your snacks roughly 2 hours before lunch and dinner, and one snack roughly 2 hours after dinner.

Sample time schedule:
8 a.m.: breakfast
11 a.m.: snack
1 p.m.: lunch
4 p.m.: snack
6 p.m.: dinner
8 p.m.: snack

Have a sensational week!


Thom King
President
thom.king@steviva.com
Steviva Brands, Inc.