Studies have shown that when we eat a high GI breakfast we feel hungrier and eat more throughout the day than if we have a Low GI breakfast. This study in teens illustrates this well – no wonder I feel fuller for longer with my breakfast shake, and its so quick to prepare! There was actually a measurable difference in glucose levels, insulin levels, and how soon extra meals and snacks were requested. Dr Alison Grimston

http://pediatrics.aappublications.org/content/111/3/488.abstract

Ball SD, Keller KR, Moyer-Mileur LJ, Ding YW, Donaldson D, Jackson WD. Prolongation of satiety after low versus moderately high glycemic index meals in obese adolescents. 2003. Pediatrics 111:488-94

Prolongation of Satiety After Low Versus Moderately High Glycemic Index Meals in Obese Adolescents

1. Shauna D. Ball, MS*,
2. Kelly R. Keller, MS*,
3. Laurie J. Moyer-Mileur, PhD*,
4. Yi-Wen Ding, MS*,
5. David Donaldson, MD‡,
6. W. Daniel Jackson, MD§

+ Author Affiliations

1. *Center for Pediatric Nutrition Research
2. ‡Division of Endocrinology
3. §Division of Gastroenterology and Nutrition, Department of Pediatrics, School of Medicine, University of Utah, Salt Lake City, Utah

Abstract

Background. One in 5 American children is overweight, despite a decrease in total fat consumption. This has sparked an interest in the carbohydrate composition of diets, including the glycemic index (GI).

Objective. To investigate whether a low-GI meal replacement (LMR) produced similar metabolic, hormonal, and satiety responses in overweight adolescents as a low-GI whole-food meal (LWM) when compared with a moderately high-GI meal replacement (HMR).

Methods. Randomized, crossover study comparing LMR, HMR, and LWM in 16 (8 male/8 female) adolescents during 3 separate 24-hour admissions. The meal replacements consisted of a shake and a nutrition bar. Identical test meals were provided at breakfast and lunch. Metabolic and hormonal indices were assessed between meals. Measures of participants’ perceived satiety included hunger scales and ad libitum food intake.

Results. The incremental areas under the curve for glucose were 46% and 43% lower after the LMR and LWM, respectively, compared with the HMR. Insulin’s incremental area under the curve was also significantly lower after both low GI test meals (LMR = 36%; LWM = 51%) compared with the HMR. Additional food was requested earlier after the HMR than the LMR (3.1 vs 3.9 hours, respectively), although voluntary energy intake did not differ.

Conclusions. Differences in insulin response between the meal replacements occurred, and prolongation of satiety after the LMR, based on time to request additional food, was observed. We speculate that the prolonged satiety associated with low GI foods may prove an effective method for reducing caloric intake and achieving long-term weight control.

What is health? I believe that true health is a feeling of wellness that allows us to enjoy every day to the fullest. Believe it or not, you have a lot of control over your health, even if you’ve been diagnosed with Type 2 Diabetes.

Taking the time to learn what steps you can take to bring about change for yourself will give you the opportunity to take charge of your wellbeing.

In my last post, I began a series on tips to increase your energy levels. In this post we’ll look at my second vital tip for improving your daily life:

Eat a good quality diet, as low in glycemic index (GI) as possible.

This may be a new one for you, but my clients and I have found that changing our diet from the classic “low fat” to one that is focused more on “low glycemic” content has improved our energy drastically. I have had people come to me after just 2 weeks on the low GI diet absolutely amazed by not only their improved energy, but also by the weight loss that has been kick started by the process – even middle aged men who are notoriously difficult to inspire to change their eating habits.

Fundamentally, low GI means tweaking your food so that you introduce low glycemic foods in place of any high glycemic ones. For example, swap orange juice and white toast for breakfast (both high GI) for a glass of water with a slice of lemon in it, an orange, and wholemeal toast high in whole grains and seeds. Even better to omit bread altogether (which is what I have done) and substitute porridge or a recognised low GI shake with fruit.

Obviously this is a complex process, which I do not wish to make sound threatening. If you are anything like many of the people I have talked to, you are fed up with the roller coaster of going from one diet to another, only to gain the weight lost in the interim. This approach is different, and is fundamentally a change to your lifestyle.

I assure you that simply eating a diet of low glycemic foods will increase your energy and boost your overall wellbeing. Try lowering your glycemic index for a couple of weeks and see how your body reacts.

Stay tuned for my next post on a highly controversial topic: nutritional supplements. I look forward to sharing my views and insight with you very soon.

Be well!
Alison

Would you like some more information on this? Listen to my podcast.

Healthy Eating doesn't have to be boring!

If you currently do not eat a healthy diet, it can seem difficult to get started. However, healthy eating is important for living the best life you can, and giving yourself the best chance possible of being healthy into old age. If you struggle with healthy eating, then you know that breaking unhealthy habits can be the most difficult part of the process. However, if you truly want to live the best lifestyle possible, it is important to find the motivation within to start eating a more healthy diet.

A good beginning step when you want to start eating more healthily is to rid your home of everything that does not fall into healthy categories. Keep junk foods and beverages out of your house so that you will not be tempted to snack during the day. If you are worried about getting hungry, keep healthy snacks like carrot sticks, yogurt, fresh fruit, or whole-wheat crackers on hand. If you find that you just cannot bear to toss out the sweets, try keeping something tiny on hand, like good quality chocolate chips. Eating a few of these won’t ruin your diet but also will give you that little sugary fix you crave for. A handful of dried fruit and nuts makes a delicious alternative.

Another great step to healthy eating when you are first starting the process is to take a few moments to learn about what foods are the healthiest for you and how they work in the body. Most people understand that fruits, vegetables, and low-fat meat and dairy products are good for the body, but few people understand why. The key is learning about nutrients. When you understand how specific nutrients work in the body, you will be more likely to make these healthy choices for your body. Knowledge really is power! However, few people realize the damage that high glycemic foods, often processed or grain-based, do to their food cravings and other aspects of their diet.

When getting ready for a new healthy diet, you should also take into consideration your schedule for meals. If you often eat in a rushed hurry at odd times of the day, you probably are not getting the best foods possible. Plan ahead! Instead of grabbing a fast food lunch on the go, take a bagged lunch or box of salad to work, or a healthy wrap and some fresh vegetables. Plan ahead for healthy meals in the evening as well -  cook ahead if you are not currently getting healthy dinners and have little time to cook when you get home every night.

Start with baby steps. Even if you only replace one soda a day with a glass of water, you are really improving your calorie intake. If you eat fast food everyday for lunch, try replacing that even half of the time. When you start by taking small steps, it does not seem like you are cutting out all of the foods you love and you can take your time to learn about healthy foods that you can love equally as well.

With best wishes,

Allie

Dr Alison Grimston

Join me on the Ultimate Weight Loss Bootcamp – It’s not too late to join us!  Take alook at our free introductin on http://bit.ly/adwkEG

Dr Alison Grimston (the Ultimate Energy Doctor) is a doctor, mentor and coach who helps entrepreneurs, coaches, trainers and athletes to build up the energy levels they need to do what they love. She also has an effective system for helping them to lose weight. As part of her work, she recommends the best, pharmaceutical grade nutritional supplements which are guaranteed contaminant-free – especially important for athletes.
 
Disclaimer: The content of our website and Emails is not a substitute for professional medical advice or treatment. Always seek the advice of your doctor relating to any medical condition.

*These Statements have not been evaluated by the Food Standards Agency. These products are not intended to diagnose, treat, cure or prevent any disease

Hi there,

My patients and friends often ask me what exactly antioxidants are, so I would like to introduce you to some of the ideas that make me realise why they are so important for our health. Take a look at this:

Part I of IV: Antioxidants – What are they?

Oxidation is a natural process that happens to all cells in nature, including the cells in your body. Antioxidants provide an important defense against the daily assault of free radicals on healthy cells. This Essentials of Health four-part series will review the function, benefits, sources, and safety of dietary antioxidants.

Free radicals are atoms or groups of atoms with an odd (unpaired) number of electrons and can be formed when oxygen interacts with certain molecules. Once formed these highly reactive radicals can start a chain reaction, like dominoes. Their chief danger comes from the damage they can do when they react with important cellular components such as DNA, or the cell membrane.

Cells may function poorly or die if this occurs. To prevent free radical damage the body has a defense system of antioxidants. Antioxidants are molecules that can safely interact with free radicals and terminate the chain reaction before vital tissues and cells are damaged. Although there are several enzyme systems within the body that scavenge free radicals, the principle micronutrient (vitamin/mineral) antioxidants are vitamin E, beta-carotene, vitamin C and selenium.

The body cannot manufacture these micronutrients so they must be supplied in the diet. In addition, there are literally hundreds of plant derived nutrients (phytonutrients) that act as important antioxidants in the diet. It is impossible to avoid damage by free radicals.

Free radicals arise from sources both inside (endogenous) and outside (exogenous) our bodies. Oxidants that develop from processes within our bodies form as a result of normal breathing, metabolism, and inflammation. Exogenous free radicals form from environmental factors such as pollution, sunlight, strenuous exercise, X-rays, smoking and alcohol. Our antioxidant systems are not perfect, so as we age, cell parts damaged by oxidation accumulate.

Source: USANA Health Sciences

http://www.usana.com

The content (including graphics, text, and information available on or through this website) and health information presented or discussed on this website is NOT a substitute for professional medical advice, diagnosis, treatment, counseling, and/or therapy. The information, data, responses to your questions, and materials contained in, or made available to you with, this site and/or its content are not, nor are they intended to be, a medical evaluation or examination, medical advice or consultation, nor are they a replacement for, professional medical or mental health evaluations, examinations, advice, consultations, diagnosis or treatment. Always seek the advice of a qualified medical professional relating to any medical condition.

Please join me for an “Introduction to Nutrition” webinar at 8:30pm (UK time) on Wednesday 14th April.
Simply visit www.goawebinars.com at the time above. See you there!

-Alison

True healing really does start from within. We need to feed our body the right foods, in the right portions, at the right times, for optimal weight and health. Usana takes the guesswork out of getting started on the right path to great nutrition and weight loss!

With thanks to Usana:

It’s no secret that the key to effective weight loss is making positive changes in diet and exercise. However, making those healthy lifestyle changes can often seem like an insurmountable task. Usana’s Healthy Weight Management products are designed to jumpstart healthy eating habits and help individuals begin to make a clean break from unhealthy food.
Simple and convenient to follow, USANA’s RESET™ Program takes the guesswork out of obtaining good nutrition and offers three core health benefits:

1.    Discover Low GI Benefits

2.    RESET Your Body

3.    Enjoy Healthy Living

The 5-Day Jump Start is an intense phase to kick off the program. Follow with Phase 1 Transform for continued improvement, and then Phase 2 Maintain to help you consolidate your new, healthier lifestyle. With your purchase of a Phase 1 or 2 product pack, you will receive member access to the Healthy for Life ANZ Program – a unique online tool that will support you on your journey to a healthy lifestyle.

*USANA RESET™ Program is not intended to diagnose, treat, cure, or prevent any disease.It is suggested that you take these products to your healthcare professional and secure his or her advice if you intend to change your diet, begin an exercise program, are pregnant, lactating, have allergies, are taking medications, or are under the care of a doctor. The Macro- Optimizer components of the USANA 5-Day Reset Program are FOOD, not DRUGS.As with any health or fitness program, a sensible eating plan and regular exercise are required in order to achieve long-term weight control. Results will vary.

“Ben Affleck was spotted sipping a Rev 3 Energy Drink at a press conference for The Company Men at USANA/Keri Feinstein Sundance Style Lounge.”  (Source: Feb 8, 2010 Issue of OK! Magazine)

It’s great to know that high profile celebs are finding out the benefits of USANA! But wait… What is Rev 3 anyways?

(With thanks to Usana!)

The REVelation: Cleaner. Smarter. Stronger.

Rev3 Energy

Cleaner — Crisp, light pomegranate taste

• No artificial flavors
• No artificial sweeteners
• No artificial preservatives
• No artificial colors

Smarter — Smart source of nutrients

• Contains natural caffeine from a blend of teas to improve mental alertness and stamina
• Supplies numerous beneficial ingredients, including potent antioxidants*
• Uses low-glycemic sugars for sustained energy*
• Provides vitamins, minerals, and antioxidants to support energy metabolism at the cellular level*

Stronger — Powerful, energy-producing ingredients

• Uses more than just sugar and caffeine
• Contains a complete and proprietary Energy Complex with L-carnitine, tea, ginseng, Rhodiola, cacao, citrate, malate, and coenzyme Q10

Click Here for the FULL Facts on Rev 3!    Click Here to See the OK! Magazine Article!

Whatever you are doing today, be happy, healthy, and FULL of energy!

-Alison

The content (including graphics, text, and information available on or through this website) and health information presented or discussed on this website is NOT a substitute for professional medical advice, diagnosis, treatment, counseling, and/or therapy. The information, data, responses to your questions, and materials contained in, or made available to you with, this site and/or its content are not, nor are they intended to be, a medical evaluation or examination, medical advice or consultation, nor are they a replacement for, professional medical or mental health evaluations, examinations, advice, consultations, diagnosis or treatment. Always seek the advice of a qualified medical professional relating to any medical condition.

The evidence is everywhere… We now know that probiotics are of vital importance in immune and digestive health. I personally recommend probiotics to people who enquire about their benefits, provided people can find an effective and proven make. I am ecstatic to say that USANA has added probiotics to their wonderful product line; see the video below for details!

Keep Healthy!

Alison

The content (including graphics, text, and information available on or through this website) and health information presented or discussed on this website is NOT a substitute for professional medical advice, diagnosis, treatment, counseling, and/or therapy. The information, data, responses to your questions, and materials contained in, or made available to you with, this site and/or its content are not, nor are they intended to be, a medical evaluation or examination, medical advice or consultation, nor are they a replacement for, professional medical or mental health evaluations, examinations, advice, consultations, diagnosis or treatment. Always seek the advice of a qualified medical professional relating to any medical condition.

While I was still a student, we were just beginning to notice and study the obesity epidemic in the United States, which directly correlates with the large number of people eating fast food.

 Sadly, it appears that the people of the UK have followed America’s lead in this un-healthy diet trend. The problem here does not lie in the obesity and diabetes epidemics alone, but in that we are actually relying on junk food for our “nutrition,” perhaps without even realizing it! Not only is “fast food” generally un-nutritious, but people generally felt less well when eating this type of food. Lack of energy, low mood, and general lethargy after meals can ALL be mapped back to high-glycemic foods, many of which are part of the junk food that we eat for convenience.

Take a look at this recent survey in the United States outlined below. Also, be aware that we can each begin to change our diet and lifestyle, one tiny step at a time, to improve our own health and well being, both now and into the future.

Alison 

With Thanks to USANA…

 Research out of the University of California, Berkeley reveals that nearly a third of American’s calories come from “empty calorie” foods such as sweets and desserts, soft drinks, and alcoholic beverages, with another 5% coming from salty snacks and fruit-flavored drinks. Lead researcher Gladys Block, a professor of epidemiology and public health nutrition at the university, used data previously collected as part of the National Health and Nutrition Examination Survey (NHANES). Block analyzed responses from 4,700 adult participants who were asked to report everything they had consumed in the previous 24 hours.

“We know people are eating a lot of junk food, but to have almost one-third of Americans’ calories coming from those categories is a shocker. It’s no wonder there’s an obesity epidemic in this country,” Block said in a statement.

Sodas contributed 7.1 percent of the total calories consumed. By category, “sweets” topped the list, followed by hamburgers, pizza, and potato chips.

Fruits and vegetables made up a mere 10 percent of calories in the average diet.

“It’s important to emphasize that sweets, desserts, snacks, and alcohol are contributing calories without providing vitamins and minerals,” said Block. “You can actually be obese and still be undernourished with regard to important nutrients. We shouldn’t be telling people to eat less, we should be telling people to eat differently.”

Block G. Journal of Food Composition and Analysis. Volume 17, June-August 2004, 439-447.

The content (including graphics, text, and information available on or through this website) and health information presented or discussed on this website is NOT a substitute for professional medical advice, diagnosis, treatment, counseling, and/or therapy. The information, data, responses to your questions, and materials contained in, or made available to you with, this site and/or its content are not, nor are they intended to be, a medical evaluation or examination, medical advice or consultation, nor are they a replacement for, professional medical or mental health evaluations, examinations, advice, consultations, diagnosis or treatment. Always seek the advice of a qualified medical professional relating to any medical condition.