I’ve been thinking of how to decrease my body fat, and increase my muscle. As always! And as always there were multiple factors that motivated me to do this. Number one, watching the NYC marathon, for the first time in my life, as a spectator at mile 9, cheering on random athletes and screaming out their names (as written on the front of their shirts)!
Watching a marathon is totally motivating. At least it was for me.
Second was the US election. Motivated me to get up and get stronger, get my frustrations out on the pavement and start training. It made me think, as a woman and minority, I have to work harder, be stronger and be disciplined to achieve what I need. Won’t get into details but it was something like this:
Fuel for the fire that you need to maintain a workout or run!
So I began researching food, exercise and lifestyle. I joined a running club. I bought running clothes so I could run in the cold and I started teaching new and improved ViPR exercises. More on those later. But today, I thought of meal prep. And when thinking of how I was going to prep meals I had a little studying to do and I found a helpful chart I thought would be interesting to share!
It’s an interesting reminder on low glycemic foods, foods that slowly release their carbohydrate fuel as opposed to quickly, which diabetics know raises the blood sugar quickly and consequently can lead to crashes. So choosing low GI foods is a good idea when you want to provide a good solid fuel, when you’re working out and want to lose fat, feel satisfied and gain muscle!
Here you go:
I got this from the WHFoods website online.
|Low GI||Medium GI||High GI|
|0-55||56-69||70 or greater|
WHFoods Glycemic Index Rating System
|Very Low GI||Low GI||Medium GI||High GI|
|Criteria for Classification||No established GI value and an available carbohydrate (avCHO) of less than 5 grams OR an established GI of less than 20 and an avCHO of less than 7 grams||Either an established GI value of 55 or less OR an available carbohydrate (avCHO) value greater or more than 5 grams but less than or equal to 12 grams OR a beneficial impact on blood sugar in a preponderance of research studies||An established GI vale of 56-69||An established GI value of 70 or greater|
|Food Group||Very Low GI||Low GI||Medium GI||High GI|
|World’s Healthiest Foods|
|bell peppers||green peas||sweet potatoes|
|Brussels sprouts||winter squash|
|Romaine and other lettuce|
|plums & prunes|
|Nuts & Seeds||flaxseeds||almonds|
|Beans & Legumes||soybeans||black beans|
|cow’s milk, grass-fed|
|World’s Healthiest Spices and Herbs||black pepper|
|cilantro & coriander seeds|