Tag Archive for: BeMoore

BeMoore Pilates, Yoga & Personal Training

Joint Replacements and Osteoarthritis

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An interview with one of our fabulous students.

Becki Moore: Thank you so much for your time today.  If you don’t mind me asking, how old are you?

Student: 52.

Becki Moore:  and you have just had a knee replacement?

Student: That’s right.

Becki Moore:  Can you tell me how you felt about having your knee replacement before you had it done?

Student: I really didn’t want to have it done. I put it off for years, it only has a lifespan of approximately 10 to 15, possibly up to 25 years and so I wanted to leave it as long as possible as generally, the second replacement will not be as successful.

By learning to understand and take control of my body (part of which was through attending Pilates 2-3 times and week with you) I was able to put off my op for 3 years. I was very apprehensive, but I had it done as a last resort because my life was changing.

Becki Moore: How was your life changing?

Compromised life

Student: My life was becoming hugely compromised. I was a freelance hairdresser and now I have to work from home and sit on a stool. I wouldn’t be working now If I didn’t have my home salon.  I do not go shopping anymore or walk the dogs, because it’s too painful.

Becki Moore: What is the pain level like? I understand that you really need to have a replacement is when it gets to the point that it is hurting all the time, even at when inactive and at night?

Student: Very rarely am I not in pain. Most of the time I’m in a muscular pain like a dull ache and then suddenly from nowhere something will click and shoot pain. When I get tired, I have a burning pain inside, even when I’m just sitting doing nothing it feels like there’s a fire burning. When im walking, every step is painful because it’s bone on bone. My knees have been hurting probably the last 15 years. At the very beginning they started clicking and I had intermittent pain and they have gradually got worse.

Becki Moore: So, you made the decision to have a replacement and you’re now waiting to have your second one done. How do you feel now you have had the first done, what difference has it made to your life and to how you’re feeling?

Recovery

Student: I went on a short dog walk yesterday and my unoperated knee was really painful, but my operated leg wasn’t hurting at all. I’m eight weeks post op at the moment, so noticing that was fabulous.

At the moment, I feel I’m out of balance. I can get my operated leg straight but my unoperated leg, I can’t. I feel that my pelvis is out of line. I know I need to have my other leg done because they were both as bad as each other and I need to put myself back in balance.

I am apprehensive because I know it’s a huge operation and the recovery is really painful, but if it goes as well as my last leg, I am really excited because I will get my life back.

Healthy knee

Healthy knee

Becki Moore: So overall, you are excited about what it’s going to do for your life.

Recovery process

Becki Moore: I have been absolutely amazed at how quickly you’ve recovered and the strength that you’re getting back is incredible.

I know that you did a lot of research yourself and that you took responsibility for what was going on and made sure that you put yourself in the best position to firstly; avoid the surgery for as long as possible, but then to also to make sure that you were strong enough to recover as quickly as possible when it came to having your opp.

So, what was it that you did pre-op to maintain your strength and mobility?

Student: Well, before I met you, I used to do Pilates, Yoga, and Aerobics, and initially, when my knees started getting bad, I stopped doing all of that because I didn’t have enough information to know what would aggravate them (making things worse) and what I should do to keep my joints mobile and the supporting muscles strong.

I started researching it started talking to people. Then a friend went to your Pilates and said, ‘You’ve really got to try it, Becki is great’.

When I came to you, I could talk to you and explain to you exactly what was going on in my body and you gave me alternatives for the things that were not good for my body. Then I could do Pilates and strengthen other areas of my body, without compromising my knees. This was really important for me.

Student's second arthritic knee

Student’s second arthritic knee

It wasn’t just my knees that had been affected I also used to have a really bad pelvis and back. When I laid on my back for any length of time I couldn’t get up, my pelvis would get really stuck and be really painful. Now my pelvis and my back are so much better, which is only going to get better as my knees get better

You need to need to understand Pilates, you need to understand why you’re doing it, and you need to get a feel for it in your body. That’s why I like your classes as you explain good technique in detail.

Now I am more experienced, my mind is watching my body, what’s going on and how my body’s reacting to it. So, I know when something doesn’t feel right and I stop. Whereas in the beginning, I would work through an uncomfortable feeling or something that wasn’t right for my body, because I just I didn’t know that it wasn’t right. I didn’t know if it was because I was unfit or what the situation was.

Becki Moore: Yes, I always say if it doesn’t feel right in your body, let me know. It’s about understanding your body and correct alighnment. It may well be I will give you a tiny adjustment and it will feel right if you’re a little out of line, or it may well be that exercise is not for you if its injury/condition related and then I can give you an alternative.  That’s the great thing about Pilates, everyone can do it!

Student: Yes and It’s not just about going to Pilates for recovery, it is really important pre-op as well. It is great that you gave alternative exercises to suit everyone in class.

Student's knee replacement

Student’s knee replacement

Becki Moore: I was also lucky enough to be able to give you some information from my training in regards to exercises that you could do from home during your recovery to compliment the exercises you were given from the hospital post op as well. Were they helpful at all?

Student: They were really helpful. They really helped to strengthen. They were great for once I had moved on from what the hospital had given me.  

I think also having a pillar of knowledge behind me to know when to stop was also important.  If I hadn’t been doing Pilates pre-op, I wouldn’t know how to recognize when to stop and when I needed to push more. So, a big part of it is the knowledge that I’ve had gained from the couple of years that I’ve been seeing you.

My recovery now is about building it into my life, to help maintain my posture, strength and flexibility.

Now I am concentrating on getting the full movement back in my operated leg and keeping the strength in my unoperated leg for the operation that is coming up in five weeks. I need to get this operated leg as strong, and mobile as possible because the scar tissue is now forming and all my tendons and muscles are quite stiff, so I’m working on that really hard.

Becki Moore: Do you massage the scar?

Student: Yes, and I have to move the kneecap from side to side. I’ve got a patella button, it’s been resurfaced under the kneecap and that has to be manipulated gently, every day to stop scar tissue forming. My joints and muscles need daily activity to feel good. I stretch my calves and backs of my legs a few times each day so I do not allow stiffness to build up.

Osteoarthritis

Becki Moore: So, it was osteoarthritis that you had. You had guidance from me in regards to what exercises to do and not to do, and I understand you have made other changes in your life in regards to nutrition?

Student: Yes, I now hardly eat wheat because that’s inflammatory. I don’t eat dairy products anymore either. I take supplements; krill oil, pantothenic acid and turmeric all of those are quite high doses.

I am trying to cut down on sugar. It is a huge difficulty for me but it is probably one of the worst things, if I eat too much sugar, I really notice it.

Thank you and Welcome Back

Becki Moore: So, you have now been back in class for 2 weeks, attending 3-4 times a week. It has been great to have you back only 6 weeks post op!

Student: Yes, the thing I love about coming to class is that I’m being corrected because I can’t see what my body is doing at home.  It’s so good to be moving my body again in the right way and your classes are a lot of fun, its great to be back! I can’t believe people don’t do Pilates more, because, why well wouldn’t you?

Becki Moore: Well obviously I agree 😉 .

Thank you so much for your time today. I am sure this has been very helpful to those with current knee replacements, those considering, and those with Arthritis.

Contact Me

If anyone would like any more information on how Pilates can support Arthritis and Joint Replacements please feel free to contact me via message or on 07583347978 and I am more than happy to discuss.

 

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Why do we need Protein and how can we find it?

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What does our body need Protein for?

Proteins are the building blocks of life.

  • The body needs protein to repair and maintain its self
  • It is the chief component of the skin, muscles, organs, and glands
  • It is important for growth during, childhood, adolescence, and pregnancy
  • Protein is used to transport molecules (for example hemoglobin transports oxygen)
  • It is required to help repair cells and make new ones (tissue repair)
  • Protein is a major component of the muscles
  • Skin and bone both contain collagen which is a fibrous protein
  • Protein is required for vision
  • And antibody proteins are needed for the immune system

All proteins are made of building blocks called amino acids and there are 20 of these in total. There are 3 types of Amino Acids –

  • Essential
  • Non-essential
  • Conditionally Essential

Essential

9 of the 20 amino acids are considered to be essential because the body is unable to make them itself. We need to eat the essential amino acids for the body to be able to make the non-essential acids.

Non-Essential Amino Acids

These are made by the body from essential amino acids. They are also present in food but are not essential to the daily diet.

Conditionally Essential

These are also present in many foods but are not always required as part of the daily diet.

As long as we absorb sufficient amounts of the 9 essential amino acids, the liver is able to make the other conditionally essential Acids. However, at certain times of life and to certain population groups these essential Acids do need to be supplied to ensure good health.

Sources of Protein

Some sources of Protein include  –

  • Turkey and chicken
  • Lean cuts of beef or pork
  • Fish and shellfish
  • Pinto beans, black beans, kidney beans, lentils, split peas, and garbanzo beans
  • Nuts and seeds
  • Tofu, tempeh, and other soy protein products

How much protein is in each product?

  • 30g – Chicken breast (100g boneless and skinless)
  • 24g – Turkey breast (3oz)
  • 23g – Beefsteak (3oz)
  • 23g – Salmon/tuna (3oz)
  • 23g – Greek yogurt (8oz)
  • 20g – Shrimp (3oz)
  • 14g – Cottage cheese (1/2 cup)
  • 13g – Dried lentils (1/4 cup)
  • 20g – Tofu (1/2 cup)
  • 8g – Edamame (1/2 cup)
  • 8g – Quinoa (1 cup)
  • 6g – Egg (large)
  • 6g – Mixed Nuts (2oz)

How much protein should I eat?

The amount of recommended daily protein depends on your age and health. Two-three daily servings of protein-rich foods will meet the daily needs of most adults.

Another guideline is to use your weight. The recommendation is also to eat 1-2 grams of protein per KG of body weight per day.

For example, if you weigh 80kg, Its recommended a minimum of 80g of protein and no more than 160g if you are doing a lot of muscle-building intense exercise.

When it comes to exercise the following guidelines apply –

  • Sedentary adult  0.8g/kg
  • Recreational adult   0.8g – 1.5g /kg
  • Adult endurance athlete  1.2 – 1.6g /kg
  • Growing teenage athlete 1.5-107g/kg
  • Adult building muscle mass 1.5 – 1.7g/kg
  • Estimated upper limits 2g/kg

 How do I reach my daily requirements?

Protein requirements can be reached by consuming complete, incomplete, and Complimentary Proteins.

Complete Proteins

These foods contain all nine essential amino acids in sufficient amounts. Most of these are animal-based foods. There are a number of plant-based complete proteins, but the density of essential amino acids is generally higher in animal-based proteins.

Examples Include  –

  • Eggs
  • Meat
  • Poultry
  • Dairy
  • Soy
  • Buckwheat
  • Quinoa

Incomplete Proteins

These are usually lacking one or more of the essential amino acids so need to be combined to make complete proteins. Plants generally contain smaller concentrations of protein, making it more difficult to ingest enough solely from plant produce.

Examples Include  –

  • Vegetables
  • Wheat
  • Rye
  • Barly
  • Oats
  • Rice
  • Beans
  • lentils
  • peas
  • nuts

Complementary Proteins

For many years Nutritionists have advised vegetarians to vary or combine plant-based protein sources to boost amino acid intake. This may help to provide a full spectrum of the essential amino acids in the diet.

Appropriate variations or combinations include –

  • Rice and pulses
  • Vegetables and seeds
  • Nuts and vegetables
  • Grains and pulses

It is advisable that roughly 30% of your diet is protein-based. It’s a good idea not to become obsessed with the exact amount of protein we eat. Have a play around and work out what makes your body feel good!

 

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Why do we need Carbohydrates and which ones are ‘good’ for us?

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Why do we need Carbohydrates?

Carbohydrates are an ideal source of energy for our bodies because they are converted into Glucose far more easily than protein or fat.

Glucose is used in a number of ways – It is sent to the liver, the muscles store it as glycogen and it is used as fuel or sent to the fat tissue where it is used to help store fat.

It is incredibly important for energy, exercise, and brainpower.

Finding the Balance

Getting too much glucose can upset the balance of the blood sugar level, resulting in fluctuations in energy and mood. It is important to make sure we eat balanced meals containing protein and fat as well.

Types of Carbohydrate

These are the 3 types, some of which our bodies need more than others, but all play a part in the optimum health of our bodies.

  • Simple (aka sugar)
  • Complex (aka starch)
  • Non-Starch Polysaccharides (aka fiber!)

Simple Carbohydrates 

Simple Carbohydrates have a very basic structure and usually contain one or two units of sugar (glucose, fructose, and galactose).

This is fast-release energy.

The energy can’t be released without specific vitamins and minerals.

Vitamin B is particularly important as the body can not use carbohydrates without them.

Healthy Simple Carbohydrates

Healthy natural food contains vitamins, minerals and antioxidants, and high levels of fiber that give the body what it needs to function well. Examples of healthy simple carbohydrates include  –

  • Fruit
  • Honey
  • Date nectar
  • Fruit syrup
  • Molasses
  • Agave nectar
  • Maple syrup

These are healthy but are still simple and therefore should be used in moderation.

High Sugar Fruits

Be mindful of high sugar fruits because these can boost insulin too.

Higher sugar fruits include –

  • Dates
  • Grapes
  • Bananas
  • Mangoes
  • Apples
  • Pears
  • Plums

‘Unhealthy’ Simple Carbohydrates

Unhealthy Simple Carbohydrates:

  • Contain excessive sugar
  • Processes low-quality fats
  • Have a high energy density
  • Contain no vitamins or minerals
  • and adversely affect Insulin response and encourage fat storage

‘Unhealthy’ Simple Carbohydrates can be helpful if an insulin spike is required. Otherwise, you may want to be very mindful about the amount you eat because they encourage the body to store fat.

Complex Carbohydrates

Complex carbohydrates are often described as starch. They consist of many units of glucose all joined together in long, complicated branched chains. Once eaten these chains break down into glucose. The glucose is then absorbed into the bloodstream and either stored or metabolised correctly.

Refined and Unrefined Complex Carbohydrates

Refined Carbohydrates

These are mainly ‘white’ processed products such as:

  • White Bread
  • White pasta
  • Cakes
  • Biscuits
  • Pastries
  • White rice
  • Rice cakes

They also have similar qualities to the ‘unhealthy simple carbohydrates

  • contain excessive sugar (over 15g per 100g)
  • processed low-quality fats
  • have high-energy-density
  • have no vitamins or minerals
  • adversely affect Insulin response and encourage fat storage

Again, these can be helpful if an insulin spike is required but otherwise these items are of little benefit to the body.

Unrefined Carbohydrates contain:

  • Fructose and glucose in varying amounts
  • Antioxidants and Phytochemicals
  • High levels of dietary Fiber
  • Vitamins and minerals
  • Traces of amino acids

Examples include :

  • wholemeal or whole-grain products
  • whole-grain rice
  • vegetables
  • pulses
  • quinoa

Unrefined Carbohydrates and Fibre are the ones that we really want to use to make up 40% of our recommended intake.

Non-Starch Polysaccharides – Fibre

Fiber is an essential part of a healthy balanced diet and it is found in:

  • Fruits
  • Vegetables
  • Grains
  • Beans

It doesn’t provide much energy but is vital for a healthy body because it aids the transportation of foods through the digestive system. There are two types of fiber.

Insoluble Fiber:

  • Unrefined wheat
  • Bran
  • Rye
  • Rice and most other grains
  • Fruit and vegetable skins

Benefits of insoluble fibre include:

  • Helps reduce the risk of haemorrhoids (piles)
  • Acts as food for our gut microbes, promoting the growth of good bacteria
  • It can help reduce the incidence of diverticulitis (inflammation in the intestines)
  • It can keep us feeling fuller for longer

Soluble Fiber:

  • Beans
  • barely
  • broccoli
  • prunes
  • apples
  • citrus fruits
  • oats

Benefits of soluble fibre include

  • Helps to stabilise blood sugar levels as it slows down the digestion of foods, including carbohydrates. This helps prevent spikes in blood sugar levels
  • Acts as food for our gut microbes, promoting the growth of good bacteria
  • Weight management. Because it slows down the digestion of food, it can leave us feeling fuller for longer

Conclusion

If it has been processed or refined it is likely that it will affect Insulin response and encourage fat storage.

Keep close to the ground

Food produced by the earth rather than by man will contain vital ingredients to contribute to a healthy body and mind.

Intuitive Eating

Listen to your body and try to check in to see how you really feel after you have eaten

Our eating habits and history differ dramatically and therefore so do our bodies and our goals.

Be intuitive, really listen to your body.

 

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Why do we need to eat fat and which ones are ‘good’ for us?

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If you are very new to nutrition you may wish to read ‘An introduction to nutrition first‘

Why do we need fat?

Fat is a major source of energy (9Kcals per g), it helps the body absorb vitamins and helps food taste good.

But what else does it do?  You don’t have to understand what all of this means, all you need to understand is that good fat is incredibly important for us.

Some other functions include:

  • Formation of cell membranes
  • Formation of myelin sheath within the nervous system
  • Constitute a large majority of the central nervous system and the spinal cord
  • Synthesis of steroid hormones
  • Assist in the regulation of enzymes
  • Protection of internal organs
  • Allowing absorption of Vitamins A, D, E and K into the body
  • Essential for good brain function
  • and more!

At present dietary recommendations for fats are under debate but the roles played by fats within the body cannot be underestimated.

The science bit  

Fat structure

Fat consists of chains or rings of carbon atoms joined together by other atoms, most commonly hydrogen and oxygen. There are many types of fat and they vary due to their structure.

(Triglycerides)

Fatty acids

  • Fatty acids are the acids that are produced when fats are broken down
  • They are considered to be good fats
  • They naturally occur as triglycerides, where 3 fatty acids attached to a carbohydrate backbone called glycerol, during digestion the fatty acids are broken off and used in the body as required

Benefits of Triglycerides

  • Fatty acids help keep skin healthy
  • Prevent early aging
  • Help the body process cholesterol
  • Help get rid of cholesterol build-up
  • And assist the adrenal and thyroid gland
  • All of which in turn would assist in regulating weight

Saturated fat

In saturated fats, the chains are saturated with hydrogen. Saturated fats are straight and tend to arrange themselves uniformly, which is why they tend to be solid at room temperature. They also tend to be more chemically stable and less likely to ‘change’ when heated or exposed to oxygen.

Saturated Fat:

Animal

  • Meat (beef, pork, lamb, venison)
  • Poultry (chicken, duck, goose)
  • Dairy (milk, cheese, yogurt, cream, butter, eggs)

Non – Animal

  • Coconut oil
  • Palm oil
  • Cocoa butter

Unsaturated fats

The hydrogen atoms are missing from portions of the chains and there is often bending or kinking in the chain. This leads to a less uniform and more fluid arrangement and is typically liquid at room temperature (oils). These are more unstable and reactive. They come in two main categories Monounsaturated and Polyunsaturated.

Monounsaturated

Monounsaturated fats contain fatty acids with only one double bond. The body is able to recognise the shape of various monounsaturated fatty acids and utilise them accordingly. They lower LDL (low-density lipoproteins), cholesterol, and plasma triglycerides (fat in the blood) and therefore reduces the risk of Heart disease.

Monounsaturated:

  • Olives / Olive Oil
  • Avocado
  • Lard
  • Beef dripping
  • Rapeseed oil
  • Peanut oil
  • Nuts
  • Seeds

Polyunsaturated

Polyunsaturated fats are missing hydrogen in more than one area so have more than one double bond. The positioning of the double bond defines the type of Polyunsaturated Fat. Two are considered essential to health and are commonly known as essential fatty acids. The body is not able to Synthesise these itself.

  • OMEGA 3 FATTY ACIDS
  • OMEGA 6 FATTY ACIDS

Essential fatty acids

Essential fatty acids play a fundamental role in numerous metabolic processes and are very specific to the functioning of the cell. They must be eaten in the required amounts to promote good health. Omega 3 fatty acids found in oily fish are particularly beneficial.

OMEGA 3

  • Oily Fish
  • Cod Liver Oil
  • Flax oil
  • Walnut Oil
  • Hemp Seeds oil
  • Pasture-rearer Eggs

OMEGA 6

In the western diet Omega 6 is highly overused which can be a problem as can:

  • Stimulate inflammatory pathways in the body
  • Promote the formation of blood clots
  • Promote an increase in cellular growth, leading to cancer
  • Leads to arthritis, mood disorders, Osteoporosis, and obesity

Fats and Disease

There is a significant link between disease and the increasing consumption of processed fats. A common process is Hydrogenation, where cheap vegetable oils are converted into solid spreadable fats through a process of heating and chemical manipulation. A by-product of this process is Trans fat.

Trans fat

Trans fat increases bad cholesterol and is associated with cancer, diseased arteries, diabetes, obesity, immune system dysfunction and problems with bones and tendons.

Products including Transfats include:

  • Margarine
  • biscuits
  • crackers
  • cakes
  • take away
  • pies
  • pastry
  • ready meals
  • processed food

Summary

Nothing needs to be completely off bounds but we should be mindful of the quantities in which we eat.

Monounsaturated – good:

  • Olives / Olive Oil
  • Avocado
  • Peanut oil
  • Nuts
  • Seeds

Polyunsaturated   

OMEGA 3 – good and essential as there is not enough in our diet:

  • Oily Fish
  • Canola oil
  • Cod liver oil
  • Flaxseed oil
  • Mustard oil
  • Soybean oil
  • Walnut oil

Remember these do not like to be heated as it destroys the molecular structure.

OMEGA 6 –  overused in the west so be mindful:

  • Certain vegetable oils
  • Salad dressings & mayonnaise
  • Snacks made with Omega-6 Rich fats
  • Fast foods made with Omega-6 Rich Fats
  • Cookies, candies, cakes, pastries & muffins
  • Pork products
  • Chicken
  • Dairy & Egg
  • Beef

Saturated fat – a little is OK:

  • Animal fat
  • Cream
  • Cheese
  • Butter
  • Coconut Oil

Trans fat – be very mindful: 

  • Processed foods
  • Margarine
  • Shortening

Fats are a little complicated but remember they are essential so do not leave them out.

‘Good’ fats (HDL) will also help to get rid of ‘bad’ fats (LDL) so they are all the more important if you are trying to reduce cholesterol build-up.

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How do carbohydrates/sugar and insulin affect our weight?

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If you are very new to Nutrition you may wish to read ‘An Introduction to Nutrition’ first.

 Carbohydrates and  the effect of Insulin

Have you ever heard people say ‘Fat doesn’t make you fat, sugar does!’

Well, it is true to an extent but it’s not only excessive sugars that make you fat, but other carbohydrates can also as well.

Eating certain types of Carbohydrates in isolation can cause us to store fat around our middles.

Weight gain can be caused by many factors and can often be difficult to determine but beyond calorie intake, there are several other factors to consider including the effects of Insulin.

The Science Bit

High GI Carbohydrates make our blood sugar spike which pushes the fat into the cells. If this happens repeatedly the cells become insulin resistant. When this happens cells no longer respond to insulin and the pancreases increase production so that insulin levels become higher than normal.

This increases the likelihood of further weight gain.

What do we mean by GI (Glycaemic Index)?

All foods have a GI. This is the rate at which the food turns into Glucose. Some foods are fast release and some slow release.

Glucose has a GI of 100 and is used when energy needs to be used quickly.

Blood sugar management is imperative if the fat-storing effects of insulin are to be controlled.

It is commonly accepted that sugars and syrups are detrimental to health and exacerbate weight problems, however, a review of the Glycemic index shows that show clearly that some other sources of carbohydrates upset blood glucose as well.

  • low GI (less than 55/100) – soy products, beans, fruit, milk, pasta, grainy bread, porridge, and lentils.
  • medium GI (55 to 70/100) – orange juice, honey, basmati rice, and wholemeal bread.
  • high GI (greater than 70/100) – potatoes, white bread and short-grain rice, sugar and sugary foods, sugary soft drinks

Other useful resources may include  – www.diabetes.org.uk

Foods to monitor/avoid include

bread, bagels, crumpets, baguettes, rolls, pizza, pastries, croissants, buns, pasta, breakfast cereals and cereal bars, chips, crisps, yams, biscuits, sweets, etc

Personally, I would reduce or cut out highly processed carbohydrates, that do not contain natural vitamins and minerals.

Everything can be eaten, but it’s all about finding balance and giving the body what it needs to be satisfied – vitamins and minerals, protein, carbohydrates, fat, and water.

Fructose and Fruit

Please take note that fructose has a low GI, it has slow-release sugar and therefore will not spike insulin levels like high GI foods. However, care should still be taken with eating fruit. It should be eaten as part of a healthy balanced diet as some fruits can be a lot higher in sugar than others.

When to eat Fruit

I would also recommend eating fresh fruit on its own, or at least 15 minutes before any other foods. Fruit likes to digest faster than any other food and if eaten with other foods or as a dessert, it can cause stomach ache and bloat. Dried or cooked fruit digests better with other foods than fresh fruit. Everyone is different so listen to your body.

Higher Sugar Fruits

Be careful with higher sugar fruits as these can still boost insulin too much.

High sugar fruits include dates, grapes, bananas, mangoes, apples, pears, and plums.

Low GI foods

We can naturally lower the GI of food to an extent by mixing it with fat, fiber, or protein as this will act as a sponge and releases the sugars into the system slowly. Another reason to eat a balanced diet.

It is also important to note that the way of cooking foods will also change their GI.

For example, the GI of a roasted potato (white or sweet) will be much higher than that of a steamed or boiled potato.

Eat as much as you like

There are many sources of non-starchy carbohydrates that can be eaten freely and these will provide vitamins minerals and fiber which allows the body to absorb what it needs.

The following list provides some good guidance for good carbohydrate options-

  • Green leafy vegetables eg spinach, dark lettuce, kale, collard
  • Brassicas eg cauliflower, broccoli, cabbage, swede, turnip, brussels sprouts, onions leeks, peppers, celery, mushrooms, peas, courgette, tomatoes, cucumber, radishes, olives
  • Fruits eg: avocado, grapefruit, melons, cantaloupe, papaya, peaches, apricots, lemons, limes, and berry’s of all varieties

Carbohydrates are ‘Good’

We do need carbohydrates so please do not cut it out altogether.

(you can see why in my blog on carbohydrates) -www.bemoore.co.uk/carbohydates/

A GI spike can also be very helpful at times, for example before or after exercise.

Be mindful and listen to your body

Give your body the energy, minerals, and vitamins it needs to look, feel and perform to the best it can!

If your body is not working well, the last thing it will want to do is burn fat.

 

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