Modifying your diet for improved health and wellness can be daunting. Google searches and runs tot he book store can leave you confused, not to mention the flurry of bad advice that your friends want to impart upon you. Understanding basically how your body turns food into energy is an important first step. Carbohydrates make up a lot of what people in industrialized societies use as energy sources. We can see this in highly processed foods and the amount of sugar that we consume. Carbohydrates are feared, hated and yet totally indulged upon. What you need to know is that carbohydrates come in so many forms and are not all bad. What you need to know is how the carbs you eat, measure up on what is called the Glycemic index.
The Glycemic Index is a system of assigning a number value to carbohydrate rich foods to illustrate how much or how little each will affect your blood sugar. The index is not a diet plan nor does it set certain portion control for eating. It is an index of numbers that range from 1-70+ to inform rather than dictate how you should eat.
Behind the importance of the GI is its effect on the diabetic community. Diabetics have a hard time controlling blood sugar either from self inflicted abuse or by a biological disorder. Either way, they must pay close attention to what they eat as it can trigger grave effects. Since most Americans are teetering on the Pre-diabetic scale, I think its important for everyone to know.
For all intents and purposes I can simplify the process for assigning the numbers. The lower the GI number, say 1-20 in green beans or carrots for example, the least amount of blood sugar change will occur. Medium GI foods like corn, bananas, cereal (20-40 range), the higher the blood sugar spike. And finally your white rice, potatoes, and processed grains have the Highest GI topping out at nearly 80 points.
Think of the numbers like percentages compared to 100% pure glucose (naturally produced sugars). Eating vegetables produces 10% glucose whereas bread and grains produce nearly 80% pure glucose in the body!
As you all are super keen and smart, you can see that eating a whole food diet rich in vegetables and avoiding processed grains and starchy foods will yield the best possible blood sugar levels. Avoiding the spikes is key for performance, weight loss and general health. Be like the yoga master, calm and smooth .. That is how you want your organs and body functioning..
many tables on GI can be found online to help you understand more about what you are putting in your body. This is just an intro to the Index so I encourage you to read further, HERE is a link to one. Keep up the training both in and out of the gym!
Baseline: Lat band Stretch/ Tricep Stretch/ Half Moon Stretch
Squat Flow: Kang Squat/ Internal Rotation/ Hip Bridge/ Tspine rotation/ PNF stretch/ Squat Therapy
3X 20m Duck Walk 20m Squat Jumps 20m Groiners 20m Crab Walk
Back Squat EMOM 9 2 reps@ 82-85% by feel
9 Min AMRAP
8 DB Row 45/25 1 DB Clean 1 DB Hang Squat Clean 1 DB Front Squat 1 DB Jerk
Run 800m 5 Min Plank Hold