Fitness Max Your Muscles! Glycemic Index and Hypoglycemia (Video & Newsletter)

Archived Newsletter Optihealth July 2009

Fitness Max Your Muscles! Glycemic Index

Dr. Joel Lee Villeneuve Naturopath & Wellness Consultant

Optihealth Wellness Centre, 2249 Carling Ave. Ottawa, Ont. , K2B-7E9,  613-829-7100 www.optihealth.ca

Your Path To Natural Wellness…

Join us for Blast Off Kids! 1K, Kids 10K ( 10 Week), 10K & Family Fun Day… Kids 10K begins Sat. July 18,09.  Have fun with your kids and chart their activity ½ hr per week for 10 weeks for a prize!  All proceeds go to Children At Risk www.blastoffkids.ca

Why be concerned?

As we age we all go through a process called sarcopenia; the natural progression of muscle degradation with advancing age or more commonly known as GOA “ General Old Age” . It actually starts to occur beginning slowing after age 25 increasing to the point of after  50 advancing quickly.  It’s the reason that even when you get back down to your youthful body weight as a seasoned person, you don’t necessarily regain that youthful shape. And like most other tell-tale signs of aging, this process can be slowed down immensely with both a bit of effort and a bit of restraint.

What are the Health Connections related to this trend?

The reduction of muscle mass & strength and the increase of injuries can be related to hormones, free radical damage, liver overload and general reduction of organ strength.

The most significant organs include:

  • The testes-responsible for production of testosterone
  • The liver- as hormones are broken down and re-circulated through this organ
  • The adrenal gland- responsible for the production of epinephrine, norepinephrine, cortisol ( when elevated for long periods of time makes it difficult to loose weight), DHEA ( breaks down into estrogen and testosterone) and progesterone
  • The thyroid-responsible for your rate of metabolism

Anatomy of Stress- shows the complete relationship of the organs and the balance in the nervous system, the adrenal gland, the thyroid and their  relationship to hormones. The pathway from beginning to end  is shown in the Health Wellness Spectrum( HWS)©: ( For more details of the HWS © see the April 2008 Newsletter Allergies, Asthma and Eczema)

Top 10 Treatment Options

1.       Utilize an effective bodybuilding / strength training program – no matter what age you are a complete training programs involves weight training  3 times per  week , 30 minutes each session.  More highly developed muscles enhances protein metabolism and speeds up the resting metabolic rate burning more calories in the end per day.  How much is too much? “ After 45 minutes of exercise your body drastically increases the amount of cortisol which simultaneously decreases your levels of testosterone, putting you in a state of catabolism or burning a high level of muscle mass compared to fat. So optimally target zones of 30-45 minutes of exercise in one session is ideal. The more muscle you have the more efficient you will be at burning fat. For example: 1 pound of muscle burns 35-50 calories a day. Add 10lbs of muscle (while losing 10lbs of body fat) and burn an extra 350- 500 calories a day while sleeping. So you can see why trying to gain muscle will in fact burn body fat and keep it going in the long run.” comments Jean Luc Boissonneault from Free Form Fitness Ottawa.

2. Eat plenty of Protein  and Fuel the Body every 3 hours. Protein is needed for muscle cell regeneration.  On average 90-150 gm of protein is needed when on a strength training program. A protein powder can be used after each training session.

3.       Eliminate or Greatly Reduce Sugar Intake- Sugar can bond with proteins or lipid molecules which creates a cross linking process called “glycation”. Heavily cross-linked tissue can lead to accelerated loss of muscle.  Sugar cravings will be at highest when an individual is fatigued because the body is looking for a quick source of energy, so extra sleep will also help .  If the cravings are extreme consider discussing with your Naturopath the use of GTF chromium or Carnosine ( to reduce glycation in the body)

4.       Follow Low to Medium Glycemic Index Foods . Eat mostly foods that rank below 70 on the glycemic index.   This also helps the pancreas function better which gives better control over blood sugar reducing body fat further.

5.       Vitamin B12 which aims to reduce lethargy and improve stamina allowing the athlete to train for longer and more often.

6.       Ginseng is believed to help increase athletic performance as it seems to increase the blood flow around the heart and lungs allowing for more effective oxygen transfer therefore improving their stamina.  Consult with your Health Care Professional to know which ginseng is right for you.

7.       Conjugated Linoleic Acid-as part of the group of linoleic acids which are essential omega 6 fatty acids it has been researched to be beneficial to weight loss and increasing muscle mass.  Increase foods such as seeds to increase natural sources.

8.       Creatine-is found naturally in the body and is a naturally occurring amino acid.  It’s role is to increase the body’s energy supply and allow muscles to function and benefits the overall strength of the muscle.  In order to be of benefit one must be jointly exercising on a regular basis.

9.       Organ Strengthening-Adrenal , Liver and other organ specific support customized to you

10.   Food Intolerance Testing- For optimal nutritional balance for your individual needs.

Protein Powders What To Consider?

The following are some things to consider when speaking with your health care professional in your selection of a protein powder:

1.       Source of Protein- Whey, Egg, Soy, Rice

2.       Type of Protein- Whey Isolate vs Concentrate vs Combination.   Isolates burn faster and have quicker absorption thus they are better after a workout and before bed.  Concentrates are slower burning and thus are a better option for a breakfast option.  Combination products give you both fast and longer acting fuel for the body

3.       What are they sweetened with ? Stevia, Sucralose, Natural Vanilla

4.       Alpha- lactoglobulin vs Beta-lactoglobulin .  Present research suggests that a higher ratio of Alpha-lactoglobulin gives you better conversion and thus the more that is present generally the higher the cost ie Range is from 15-4- gm with the 30-40 gm range being more expensive

Wellness Special of the Month:

$25 Health Certificate on Optihealth’s Whey Protein Isolate Powder

Wellness Recipe of the Month: Courtesy of Chelsea  and Jean Luc Boissonneault

Cinnamon Applesauce Bars
From Chelsea Boissonneault

INGREDIENTS:

1 C. almond flour
2 C. oats
1 C. unsweetened applesauce
1 large egg
1 tbsp cinnamon
1 tsp baking soda
Stevia to taste/sweeten
1 tsp vanilla
2 tbsp sugar free pancake syrup (or Agave Syrup)

DIRECTIONS:
Slightly beat egg and mix in applesauce, vanilla and syrup. Mix in Stevia then add almond flour, oats, baking soda and cinnamon. Press into the bottom of a 9×13 pan and bake at 350 for 20 minutes.

Addendum 1

Focus on Foods with a glycemic index of less than 55 – 80% of the time, glycemic index of 55-70 only on weekends
Glycemic Index Food Chart
Low Glycemic Index food (less than 55)
Foods with GI index between 55 and 70 are consider intermediate
High Glycemic Index food GI (more than 70)
GI Food Chart | Low GI Foods | Medium GI Foods | High GI Foods
Food List Rating Food Glycemic Index
Bakery Products
*Pound cake Low 54
Danish pastry Medium 59
Muffin (unsweetened) Medium 62
Cake , tart Medium 65
Cake, angel Medium 67
Croissant Medium 67
Waffles High 76
Doughnut High 76
Beverages
Soya milk Low 30
Apple juice Low 41
Carrot juice Low 45
Pineapple juice Low 46
Grapefruit juice Low 48
Orange juice Low 52
Biscuits
Digestives Medium 58
Shortbread Medium 64
Water biscuits Medium 65
Ryvita Medium 67
Wafer biscuits High 77
**Rice cakes High 77
Breads
Multi grain bread Low 48
Whole grain Low 50
Pita bread, white Medium 57
Pizza, cheese Medium 60
Hamburger bun Medium 61
Rye-flour bread Medium 64
Whole meal bread Medium 69
White bread High 71
White rolls High 73
Baguette High 95
Breakfast Cereals
All-Bran Low 42
Porridge, non instant Low 49
Oat bran Medium 55
Muesli Medium 56
Mini Wheats (wholemeal) Medium 57
Shredded  Wheat Medium 69
Golden Grahams High 71
Puffed wheat High 74
Weetabix High 77
Rice Krispies High 82
Cornflakes High 83
Cereal Grains
Pearl barley Low 25
Rye Low 34
Wheat kernels Low 41
Rice, instant Low 46
Rice, parboiled Low 48
Barley, cracked Low 50
Rice, brown Medium 55
Rice, wild Medium 57
Rice, white Medium 58
Barley, flakes Medium 66
Taco Shell Medium 68
Millet High 71
Dairy Foods
Yogurt low- fat (sweetened) Low 14
Milk, chocolate Low 24
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