The Glycemic Index (GI) is a method of classifying foods according to their potential to raise blood glucose levels.
Let’s back track for a second. Insulin is a hormone produced by special cells of the pancreas of healthy individuals in response to increased blood glucose concentration, among other things. The primary role of insulin is the transport of glucose from the bloodstream into the the muscle and fat cells. In response to low blood glucose concentration, a hormone called glucagon is secreted by special cells in the pancreas which releases glucose from liver glycogen stores. The body must be able to maintain blood glucose levels within a certain range to function optimally. Both insulin and glucagon help to accomplish this. In individuals with diabetes, these hormones do not function properly.
The 2 main things you want to keep in mind when it comes to meal prepping are:
1. Yes, meal prepping takes time and there is no getting around that; and
2: You don’t have to prep everything!
Meal Prepping Takes Time
Meal prepping is something that you have to set aside time to do, BUT you will be saving yourself a ton of time when you are busy during the week. My first suggestion is to pick a day that you know you have free time. For some, that might be Sunday and for others that might be a Wednesday. It doesn’t matter which day, but pick a day that you have about an hour to 2 hours of time available.
I always try my best to make my own recipes if possible. In my household we are always looking for snacks that are quick to grab on the go, but still healthy. We love granola and I found that I was spending $7/bag on a local brand of granola every week! While I am all for supporting local business, this is something I can make at home and save myself the $$.
I meal prep this in advance, put it in a container and throw it in the pantry. It usually lasts a whole week (there are only 2 of us). So, here’s the recipe! Hope you like it! :)
For some people, consuming the necessary amount of protein on a daily basis in order to build & maintain muscle can be challenging. That’s why having a good protein powder on hand can be so beneficial.
Your body uses protein to build and repair tissues, as well as to make enzymes, hormones, and other body chemicals. Protein helps you manage your weight as it keeps you feeling fuller longer than the other macronutrients. It can also help improve your mood, stabilize blood sugar levels, promote healthy brain functioning and learning, protect your heart health, and slow aging.
Candice Canace has been a NASM certified personal trainer since 2014. She specializes in women's fitness, weight loss, functional anatomy and overall health and wellness. Candice offers one-on-one personal training and small group training to women in Charlotte, NC. She also provides home and gym workouts through her online training app and is a certified online trainer.
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