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Stay Fit By Eating Small Healthy Meals Frequently

Eating small frequent meals is the best way to nourish our bodies and stay healthy. Let me tell you why that is so. When we eat, our body takes the carbohydrates in our food and converts them into blood sugar called glucose. The level of glucose in our blood is what makes us feel full or hungry, energetic or tired. It is also determines when our body stores fat or burns it as energy.

Tip: If you want to get more fit, walk more. Walk with your heel coming down first, which can give you the best workout and increase your level of effort.


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The pancreas is an organ designed to create insulin which transports blood sugar to our various body parts. When we eat unhealthy refined foods the food is turned to sugar quickly. Our pancreas receives an urgent message to produce more insulin because of all of the incoming sugar. Once our body has received an initial jolt of energy from the sugar (often referred to as a “sugar high”), it understands there is too much excess sugar and so begins to store it as fat. No wonder we associate eating processed fast foods with obesity. How can this be avoided?

Tip: Pay for your gym membership in advance to make sure you utilize it. If you don’t feel like attending, the money spent might motivate you.

Remember that insulin has the job of carrying necessary blood sugar to our body parts and then getting rid of the rest. That means when we eat a lot of refined sugar our pancreas has to produce a lot of insulin. After we get the initial “sugar high” the insulin surge starts quickly disposing of the blood sugar, bringing down our glucose level and producing a “sugar low” — that is when we start to drag and feel tired. We also begin to once again feel hungry. When we are hungry we tend to overeat — and then we eat the wrong foods and the whole cycle starts all over again. Sadly, this becomes an entire life cycle for many people.

Tip: Doing some simple pushups can be a great way to tone up triceps. Try to avoid normal pushups though, but target the tricep muscles by merely shifting your hands so that your fingertips touch and your hands are following a 45 degree angle.

That is why starvation diets, despite what many think, are very unhealthy. When we refuse to eat our body panics and starts storing fat for future use — this is often referred to as a slowing of our metabolism. Our body is doing what it needs to do to save us. As a result it stores fat and starts using muscle tissue to produce energy.

Tip: Mix up workout routines with plenty of different exercises. That way, you won’t get bored and decide to skip a workout.

The most efficient way to burn fat and feel energetic is by keeping a healthy glucose level. This is best done by eating several healthy meals during the day instead of three large meals.

Tip: Always exhale after each repetition. This causes your body to expend more energy and inhaling air will give your body more energy as well.

It is important that we eat nutrient dense foods that are good for the body. The portions should be measured out before we eat. Five or six small meals usually works best. Your meals should include fruits, vegetables, lean protein and natural fiber. There should be no pre-packaged or processed foods.

Eating small healthy meals frequently will keep us fit and provide us with lots of energy. This is accomplished by maintaining healthy blood sugar levels. Just imagine no longer experiencing those horrible sugar lows and ravenous hunger pangs! And best of all, staying fit means we will all lead healthier, longer lives.

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The Best Way To Eat Right Is To Eat Often

The best way to eat right is to eat often. Let me explain. Whenever you eat food, your body converts the carbohydrates into glucose, or blood sugar. It is your blood sugar level that can make you feel hungry — and also feel either energetic or sluggish. It is what causes your body to either burn fat or to store it up.


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Tip: If you still have not reached your fitness goals, you can improve your level of confidence by purchasing an attractive item of clothing to wear to your workouts. It could be the fancy new shoes you’ve had your eyes on or a simple cute workout shirt.

Your body’s pancreas produces insulin that is a vehicle to carry glucose to all the different parts of your body. When you eat refined sugars and starches they quickly turn into glucose. Your pancreas, receiving this jolt, goes immediately into overdrive to make enough insulin to carry all this sugar. Meantime, your brain gets a message that your body has lots of available energy. It then tells the body to ìstop.î Your body then stops burning energy and begins storing it as fat for future use. That’s why when you eat too many refined carbohydrates you get fat. Why, then, do we say the best way to eat right is to eat often?

Tip: Are you short on time? Break your workout into two sessions. You do not have to increase the amount of time you are working out, just divide it in two.

Part of the job of insulin is to remove too much sugar from the blood. Whenever you have an insulin surge it will drop your blood sugar level quickly. This experience is often called a ìsugar lowî and will make you feel tired. In addition, low blood sugar also makes you feel hungry. If you pick up more refined carbohydrates you will once again flood your body with another surge of sugar — triggering yet another insulin surge and still another sugar low. The cycle repeats itself over and over again.

Tip: Release your fear. Biking is a great low impact alternative to running.

You can see why crash diets are bad. When you don’t eat your body slows your metabolism and stores fat to be used as a future source of energy. When you don’t eat for days your body thinks it’s starving and does everything it can to store fat. Any energy you expend starts coming from muscle — which is why starving people look emaciated and unhealthy.

Tip: Although treadmills are a great workout option, it may be better to run outside. Treadmills are a great bad-weather substitute, but there’s nothing quite like running on pavement.

The best way to keep your body burning fat efficiently is by maintaining a healthy level of glucose — thus, the best way to eat right is to eat often. When you eat several small healthy meals throughout the day your blood sugars stay level and your body runs at top efficiency. The best thing about eating small frequent meals is that you won’t feel hungry and tempted by junk food.

Tip: Always check your shoes when you go out to exercise and ensure that they are ideal for the conditions. If you were shoes that are properly designed for a specific activity, you risk leg and foot injury.

Now let’s shift the emphasis to eating the right foods. Your meals should be healthy and the portions measured out ahead of time. Instead of eating three big meals a day you will eat five or six small meals. They should include foods that are high in healthy fiber (good for regulating your glucose level), natural protein found in nuts and legumes, fresh fruits and green, leafy vegetables.

The best way to eat right is to eat often. When you do, your body will maintain healthy blood sugar levels. You won’t experience sugar lows that make you feel drag and feel tired; instead you will have lots of energy. And the best part of all is that you will never feel hungry!

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Eating To Help Maximize Your Fitness Goals

Fitness and nutrition go hand-in-hand. You really cannot have one without the other. What and when you eat can have a big effect on how you are feeling when you exercise. This can be whether it is a serious competition or just a casual work out.

Tip: Many people work on getting in better shape by going to the gym and lifting weights. Focusing on exercises that work your legs, arms, core, back, and buttocks will help you become more toned all over.

The intensity and duration of whatever activity you choose dictates what you should drink and eat, and how often. Paying attention to the snacks and meals that you consume will provide you with a great benefit during your fitness workouts.

Tip: To help elevate your level of fitness, it is a great idea to start walking a lot more. Go heel to toe; push off with one heel and the toes last in order to increase pressure on the calves.

Eating a healthy breakfast is essential. If you work out in the morning you should get up early enough to be able to eat breakfast first. This means you may have to rise one or two hours earlier before you begin your workout.

Tip: Counting your calories helps you stay more fit. The number of calories you take in every day will determine weather you’re on track to gain or lose weight.


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Typically your blood sugar is low in the morning because most of the energy from the previous nightís dinner has been used up. If you do not eat before your workout, you can feel lightheaded or sluggish when you are exercising.

Tip: Carve out a few minutes daily to workout. Walk up and down the stairs in your office or house or park further away from the grocery store.

If you are going to be doing your workout within an hour after you eat breakfast, try to keep it lighter or drink something that will help to raise your blood sugar levels. Carbs are great in the morning to help maximize energy. Bananas, whole-grain cereals, juice, low-fat milk, and whole grain breads are all good choices in the morning.

Tip: When lifting weights above the head, make sure you are flexing your glute muscles during each repetition. This is a good way to work your buttocks area and also helps you stay safe by making the body work to position itself most effectively.

Be very aware of how much you are eating before you start to exercise. The general rule would be if you are eating a large meal, try to consume it at least 3 to 4 hours before you begin your workout. If you are eating a smaller meal try to keep it at least 2 to 3 hours before your workout, and a small snack should be at least an hour before your workout.

Tip: Because exercising sometimes isn’t burning as much in the way of calories as a dieter would hope, they sometimes take exercising to extremes. Over-exerting yourself when you work out will put into an anaerobic state where your body stops burning fat.

If you eat too much before you start your exercise you can end up with stomach cramps, or you may feel really sluggish. If you eat too little, you may not have enough energy to feel strong enough throughout your workout. Either way, you are missing out on maximizing your full workout potential.

Tip: Avoid using the words “workout” or “exercise” for your fitness routine. These words may kill your motivation right from the start.

Snacking can be very important. Some people eat small snacks before beginning and then during their workouts. The trick to this is being aware of how you feel. You need to find the foods that seem to work best for you.

Tip: It is very important that you schedule out your day so that you can find some time to workout and eat properly. With careful planning, you can eat healthy foods, instead of empty calories, no matter how busy your daily schedule is.

If you are eating right before your workout, the snack is not going to give you much added energy, but it can help to keep your blood sugar up during the exercise. Good choices for snacks are foods such as granola bars, yogurt, energy drinks or bars, fresh fruit or bananas, crackers with peanut butter, whole grain bagels, or fruit smoothies. If you are working out several hours after you have eaten a meal, a healthy snack is really important to help provide you with the energy that you need.

Eating the proper foods at the right times can greatly help to maximize your energy levels so you can get the most out of your workouts to help you achieve your fitness goals.

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