Tag: healthy eating

Fiber’s Role in the Management of Diabetes

Posted on by Melody from Elevate Your Plate

There is a misconception that eliminating carbohydrates from the diet will improve Diabetes symptoms or even prevent Diabetes. However, did you know that fiber, which can be found in carbohydrate-rich foods such as fruit, whole grains, and legumes, is actually a key nutrient in the management of diabetes?

According to the latest data, the average American adult eats a total of 10-15 grams of fiber per day, which is far from the recommended daily amount of 25 grams for women and 38 grams for men.
 
There are two types of fiber: insoluble and soluble.
Insoluble = remains unchanged during digestion, promotes normal movement of intestinal contents, speeds food through digestive tract, and prevents constipation. Found in: fruits with edible peel or seeds, vegetables, whole grain products (whole-wheat bread, pasta and crackers), bulgur wheat, stone ground cornmeal, cereals, bran, rolled oats, buckwheat and brown rice.
 
Soluble = attracts water and turns into gel during digestion, increases stool bulk (which helps if you have diarrhea), and lowers blood cholesterol levels. Found in: fruit (such as apples, oranges and grapefruit), vegetables, legumes (dry beans, lentils and peas), barley, oats and oat bran.
 
How does fiber help control blood sugar?
Fiber (particularly soluble fiber) helps slow down the digestion rate of carbohydrates, which aids in blood sugar control and insulin response. If you are going to eat a starchy food, it is best to add some fiber to the meal to help slow down the absorption of sugar. Additionally, soluble fiber helps slow down the digestion of saturated fat, which is a big contributor to Type 2 Diabetes. Fiber also helps keep you full, which is important when you are trying to watch your caloric intake.

Bulking vs. Cutting: Do you Know the Difference?

Posted on by Melody from Elevate Your Plate

Have you ever heard the words “cutting” or “bulking” before?

These words are often used to describe physique goals and are very much a part of the fitness vocabulary. But what exactly do these terms mean?

 
Bulking is a phase in which you take in more calories than you burn. This doesn’t mean a trip to In-N-Out every day. But rather, the goal is to increase muscle mass via a diet of lean protein, whole grains, healthy fats, fruits and vegetables. People most often combine bulking with heavier resistance training to help boost their muscle and strength gains. 
 
Cutting is a phase in which you create a calorie deficit by taking in less calories than you burn. The goal when cutting is to lose body fat while maintaining as much muscle mass as possible. While resistance training plays a role during a cutting phase, the focus is to lift weights at a lighter intensity than the bulk phase. Funny enough the diet focus is the same as with bulking, emphasizing lean protein, whole grains, healthy fats, fruits and vegetables.
 
With both phases, it is important to know how many calories you need to maintain your weight. From there, you will either add 500 calories to that number when bulking or subtract 500 calories when cutting. In both phases, eating adequate protein is important for building (bulking) or maintaining (cutting) muscle mass.
 
Each individual has different caloric needs, so it is important to work with a professional to help you determine those exact numbers. If you are looking to learn more about what your body needs to reach your health goals, apply to work with me via email or www.elevateyourplate.com.