Blog Archives

GREEN FOR GOOD LUCK: 25 Low-Cal Low-Glycemic Greens

25 Greens to get u leanIf you want to eat healthy, and store less fat, start eating more low-glycemic foods. Foods that have a higher glycemic index (like potatoes, rice and corn) increase your blood sugar, and are higher in calories too. High-glycemic foods don’t tend to last as long in our system, therefore have a chance of being stored as fat quicker. A lower-glycemic food will stay in your system longer so you have more chance of burning it up, and using it for energy. Low-glycemic foods will also help you keep your blood sugar more stable, which means a nice steady flow of lasting energy. All in all, low-glycemic foods have a lot of perks – especially for weight loss!

(Read this article to learn more about the Glycemic Index by the Mayo Clinic.)

Tip: Choose lower-glycemic foods for snacks and dinner (since you want to keep calories low for snacks and you don’t need a lot of calories (energy) to sleep). Eat high-glycemic carbs during the morning or middle of the day (so you have a chance to use that blood sugar for working, working out and staying active).

Low-Calorie Low-Glycemic Greens 

Try adding these greens to your grocery list and daily menu.

  1. Green veggiesArugula  (salad greens)
  2. Asparagus
  3. Bean sprouts
  4. Broccoli
  5. Brussels sprouts
  6. Cabbage
  7. Celery
  8. Chicory (salad greens)
  9. Cucumber
  10. Endive (salad greens)
  11. Escarole (salad greens)
  12. Green Beans
  13. Green Onions
  14. Greens (collard, kale, mustard, turnip)
  15. Iceberg lettuce
  16. Kohlrabi
  17. Okra
  18. Pea pods
  19. Peppers (green)
  20. Romaine
  21. Spinach
  22. Sugar snap peas
  23. Swiss chard
  24. Watercress (salad greens)
  25. Zucchini

High Glycemic Index Vegetables (over 60)  LIMIT THESE

  • artichokes
  • carrot
  • corn
  • dried beans
  • lima beans
  • oyster plant
  • parsnips
  • potato
  • squash
  • sweet potato
  • yam

Why Do We Eat MORE When We Workout LESS?

why is it we eat more when we exercise lessMost of us have done this before. We skip a few workouts, and before you know it, we are eating crappy, eating too much, feeling fat, and just eating more and more. Here are 3 chemical reasons why we EAT MORE when we skip our workouts – and if you think about it, these same reasons are also often times why we WORKOUT LESS.

1. WE ARE TIRED. Ironically, one of the reasons we skip workouts is because we are too tired. However, many times we still don’t give our body the rest it needs to recover. We continue to go, go, go. Since calories are energy, some experts say our body craves calories because it knows it will wake us up and energize us. However, what we probably need is just a really good night sleep so we wake up refreshed and energized the healthy way.

stress eating2. WE ARE STRESSED. Many times we skip a workout because we are stressed out and can’t focus. When we are stressed, we often don’t feel like being around people and we just want to hide – so extra social events like going to the gym get the ax. Also, the more people are stressed, the less they sleep. So #1 is already in play. Researchers say that when we are stressed our body releases more cortisol, which is a stress hormone. Some reports indicate that increased cortisol is linked to increased belly fat and increased cravings. Then there is just the “woe, is me” part. The more stressed we get, the more sorry we feel for ourselves, and the more we decide we deserve the ice cream because it’s been “such a rough day”. The best way to combat stress, is sleep and exercise. If you want to combat stress eating, you have to combat the stress.

bored eating3. WE ARE BORED. We are too tired to workout and to stressed to think – so we plop down on the couch to “relax”. Since we skipped our workout, we actually have MORE time to do nothing (and more time to eat!). Although we probably should go to bed, we don’t, because we don’t like missing out on anything. Instead, we stalk Instagram, check facebook, tweet a couple of folks, surf, or turn on the good ole boob tube. These things stimulate us enough to keep us awake enough to not miss anything, but not relaxed enough to get the rest our body needs.

Like Ricky Bobby said in Talladega Nights, “I’m not sure what to do with my hands?” we don’t know how to stay still. We rarely sit that still – and as soon as we do, we want to be entertained. Normally, that includes food. Again, if you want to prevent boredom eating, tackle #1 so you aren’t too tired to spend time exercising, tackle #2 so you aren’t craving food and work on #3 and limit your “still time” or learn how to control your hands – and your tongue. 🙂

Break the Cycle

Sadly, if we don’t break the cycle, the more we eat, the more depressed we get – and that fuels more lack of sleep, more stress and more boredom because we normally retreat. We also feel hopeless because we feel too far away from our goal. Instead of looking at why we eat crappier when we workout less, let’s look at why we eat better when we workout more.

sweaty girlThis is what working out HARD does for me. Note: “Hard”. This doesn’t work nearly as well if you just do a slow leisure walk.  Let me explain.

When we workout, we work HARD to burn calories. Since just how hard we worked is fresh in our head, we are less likely to sabotage that work. The key is, it has to be a regular thing. It’s not like we can work hard last week and that be enough to make us want to protect last week’s investment. Muscle soreness, being in the gym, being around other inspiration people and sweating your butt off TODAY is what you need to help give you the motivation you need to eat right TODAY.

Sometimes, that feeling is enough to last you a couple of days – but once you’ve missed a bunch of days, forget it. We lose that connection between work and calories. It not real enough to us anymore. That’s also why it’s much harder to diet without exercise. Exercise is like your job and food is like your money. You’ll never be frugal with free money, but if you work hard for it, you’ll be a lot more cautious how you spend it. This is also why the work must be a little tough. When you work REALLY hard for something, you bet you’ll be a lot less likely to blow that hard work on a something silly. One, because you realize all the hard work you just did and, two, because you don’t want to do any more of that than you have too.

Let the People Speak

Here’s what others had to say about why they think they eat more when they workout less.

Alexie Elizabeth Messer I think it is because when we are working out we realize the effort we have out in that day and don’t want to ruin/negate it by over eating. In short we are just more conscious of our bodies when working out.

Patti Ambrosia McLean We figure might as well… Sadly we want instant results. Not possible

Robert Phoenix At heart we are hunters, gatherers & scavengers. Its deeply routed in our genetics. This is at odds with modern day living. We are programmed to search & forage for food. When we exercise we burn fat & calories. If we dont exercise insulin levels rise in the body to convert the excess food we eat into fat & store it, we become “insulin tolerant” & used to the rising levels of insulin & the body desires more food to counterract the increased insulin levels. We are also more likely to desire unhealthy foods as the insulin tolerance increases. Also mentality plays a big part. By saying “no” to specific foods you want them more so this doesn’t work well. The word “Diet” is overused & has become an instrinsic part of our vocabulary which is detrimental because it suggests to the body that we are “depriving” ourselves of food which makes the hunter/gatherer/scavenger inside us become a defense mechanism & make us want more food. I could go on…

Tamara Grand For me, the two go together. I’m more mindful of my body and how it feels when I’m exercising daily and the link between food and fuel is stronger!

Alex Cartwright Pretty sure it’s chemical…we aren’t getting the endorphin rush we’d receive from a good workout so we try to get it from food.

Tommy Arenas i work hard labor” then feel 2 tired 2 wrkout” sumtimz i just eat & crash”

Laurie Duncan It’s a survival mechanism.

Charise Charly McOmber I’d love to know. There are times when I can be right on target, never a slip. But I’ve gone through a period of swearing I’m going to make it today eating clean and then break every rule. I don’t get it.

Chris Nicodemus I disagree sorry , the More I Train the More I Eat, Like a Furnace Fueling the Fire

Amanda Marciniak Mazey did that today, I could not stop eating and couldn’t be bothered with working out, now I feel sick and yet even tho I’m not hungry feel the urge to eat

Geri Lynn Weinstein Matthews Food can initially comfort uncomfortable feelings
Bigzigfitness Soboleski  i do this on a regular basis. maybe because part of my brain thinks that eating too much will incentivize (?) me to exercise more to make up for it? not sure, but i DO find myself in this trap.

The Power of Perseverance

Even if we know what we want, we can’t achieve it overnight. We will have set backs and interruptions. There will be uncomfortable times, sometimes even down right painful times, as if someone hit the pause button at the wrong time in a movie. Ironically, there are even times where we are tempted to hang out in our mini-victories along the way, just long enough to get a little too comfortable and complacent. No matter what is slowing you down, unfortunately, there is never a fast forward button in real life to catch you up after you get behind. You have to endure the good, the bad and the ugly if you want to get to the end.

The key to success is not strength and it’s not speed, it’s perseverance – staying steady and strong. Our fitness life is like a long distance run. We don’t have to be the fastest or the strongest, we just have to finish and do our very best with what we have. This means, no matter what slows us down, all that matters is we stay in the race.

If you’ve fallen off your diet or you’ve allowed things to get in the way of your training, you just pick up where you left off and keep moving forward, at whatever pace you are able – but you never, ever quit.

%d bloggers like this: