Glycemic Index: The Key to Rating Carbs

Low carb and gluten-free diets are extremely popular these days; no wonder it can be easy to assume all carbs are bad, but not all carbs are equal. In fact, most fruits and vegetables are made mostly of carbs.

 

The confusion really sets in when evaluating grains, but grains are also an essential component to a healthful diet (unless otherwise determined by your physician). The trick is determining which are "good" and which are "bad."

 

Check out a food's Glycemic Index or Glycemic Load. 

• Glycemic index ranks a food based on how quickly it spikes your blood sugar. Glycemic load takes it a step further by evaluating a food's impact on blood sugar in relation to how many grams of carbs are in the food. 
• Other factors that determine glycemic load are: fiber, sugar, protein, and fat contents.
• Go for foods with low and medium glycemic loads, especially if you are trying to lose weight or at risk for diabetes or heart disease.

 Low glycemic load (10 or under)

• All- bran cereal
• High fiber fruits & vegetables
• Beans & lentils
• Whole wheat tortillas & bread
• Skim milk
• Cashews & peanuts

Medium glycemic load (11-19)

• Sweet potato
• Oatmeal
• Bulgur and barley
• Rice cakes
• Whole grain pasta
• Brown rice
• Whole grain bread

High glycemic load (20+)

• Baked potato & fries
• Low-fiber cereal
• Sugar-sweetened drinks
• Candy & dessert
• White rice, pasta, & bread

Fun facts about weight and glycemic index:

• Potato chips and fries promote more weight gain than any other food of same calorie content.
• Liquid calories are less satisfying and empty quicker from the stomach, prompting you to eat sooner and in larger quantities.
• Artificial sweeteners increase preference for sweets and appetite.  

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.
 

http://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/

http://www.everydayhealth.com/diet-nutrition/101/nutrition-basics/the-glycemic-load.aspx

 

Exercise Excuses

There are so many reasons we don't exercise, so now's the time to think about them and how we can change our perspective.

I'm too busy. We've all heard this excuse more times than we can possibly remember. Think of it this way- if your job, family, and volunteer work deserve multiple hours of your time, you can spare a half hour for your most important asset- your body. It may sound selfish, but remember you can't spend time with your family or take care of many obligations without a healthy body.

It's boring. One critical component to exercise is picking something you enjoy. Try new things and find out what activity suits you best. Going with a friend can also make your work-out more fun and help you stick to it better.

I'm too tired. Even more reason to exercise. Studies have shown that getting exercise promotes circulation and hormones to give you an extra energy-boost for the day. If motivation later in the day is a challenge, this is a clue to plan workouts in the morning or lunchtime.

I don't need to lose weight. Aside from weight, exercising prevents heart disease, diabetes, and cancer, boosts your mood, and helps you manage stress better.

I feel self-conscious. You should feel great about the steps you're taking to improve your health no matter where you're starting- and so should those around you. In fact, that's probably what they're thinking. If not, it's time to find a new gym or route.

It's too expensive. Take brisk walks or bike rides around the neighborhood. All it takes is a good pair of shoes. It doesn't get much cheaper than that.

I'm not seeing results. After a while, it's common for weight to start leveling out. Try new exercises, intensity, or interval training, but don't forget that even if you can't see results, your blood pressure, cholesterol, mood, and so many other things are improving.

I'll start tomorrow. There is always a tomorrow. Plan your exercise schedule ahead and put in on your calendar like you would with anything else.

http://www.arthritis.org/living-with-arthritis/exercise/success/exercise-excuses.php

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

Gardening Basics

Evaluate soil. Try to start out with loose, drainable soil rich in organic matter. Add in rotted leafs, compost, and peat moss as needed. Some soil mixes may have these things in them. Also make sure to loosen soil before planting.

Draw out your plan. Think about how much space each plant needs to grow and ideal location in your yard to provide optimal water and sunlight.

Pick plants carefully. Perennial plants will keep growing back year after year. Also make sure you choose plants that will thrive in various weather conditions and out dry climate. Look for roots that are pale, untangled, and undangling.

Determine water needs. Figure out if your plant needs watering beyond normal rainfall. Choose plant with lower water requirements. Water in the morning, use rain barrels, or drip irrigation to meet your plant's watering needs while conserving water.

Get the right tools. Make sure to have a shovel, hand trowel (mini-shovel), wide-tine garden fork for de-weeding and mixing in compost, and good pruners to clip stems and  branches.

Add fertilizers as need to further nourish plants. Try making your own compost by collecting old fruit and veggie scraps, eggshells, and coffee grinds, leaves, pine needles, grass clippings, and plant stalks and keeping them outside subjected to the elements to let it work its magic.

Top with mulch. You can make mulch by combining some compost with bark and chopped leaves. A nice layer on top will keep moisture, insulate roots, attract earthworms, prevent erosion and weed growth.

Keep pests away. Check your plants frequently at first to catch pests early. You can get rid of them with an all-natural insecticide of  6 cloves of garlic, one hot pepper, 1 tsp. liquid Castile soap, and1 gallon on water. Mix together, let sit for 2 days, strain water, and you're good to put it in your sprayer.

Keep animals out. Put up fencing or wiring to keep deer, rabbits, and mice out.

http://www.bhg.com/gardening/yard/garden-care/gardening-basics/#page=12

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

How Pets Can Improve Your Health

I am an animal lover. I have a little dog that I adore. She keeps me active and calms me and it turns out I am not alone. But don’t take my word for it, check out what various studies are saying about how pets can improve your health and well-being:

Pets promote exercise. Dog owners are 41% more likely to get recommended exercise levels. Walking with a dog also pushes you to go faster and longer than without.

Pets lower health risks. Owning a pet is associated with a healthier body weight, lower cholesterol and triglycerides, and increased mobility with age. 

Pets reduce stress and anxiety. Medical and dental patients who spent just 15 min. with an animal before exams reported feeling more calm. Just 5 min. with a pet can significantly reduce cortisol (stress hormone) levels.

Pets promote socialization. Walking with a dog strikes up more conversations with neighbors. Furthermore, people who are more socially connected tend to live longer and more healthfully.

Pets reduce risk of developing allergies. Exposing young children to pets can prevent the development of allergies later in life. If you already have pet-related allergies, it can be beneficial to limit time around pets or take allergy medications.

Pets lower blood pressure. Both at rest and under stress, pet owners had lower blood pressure levels. One study found that simply having an animal in a room during a test prevented blood pressure spikes.

Pets make illness more manageable. Numerous studies show the psychological support animals provide to seniors, cancer patients, and people with chronic illnesses.

Pets are ideal confidants. A specialist in child development reported that children often confide first in their pets.

http://www.everydayhealth.com/pet-health-pictures/ways-your-pet-makes-you-healthy.aspx#11

http://newsinhealth.nih.gov/2009/February/feature1.htm

http://www.cdc.gov/healthypets/health-benefits/index.html

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.