Trying to eat “correctly” is confusing with all the books, articles and blogs on food and nutrition. But understanding some of the popular concepts that have a strong scientific basis can help you refine your eating choices to best suit your body and lifestyle.
Glycemic Index (GI), initially developed for individuals with diabetes mellitus, is one way of thinking about carbohydrate consumption. It underlies the premise for “avoiding white carbohydrates”.
Expressed as a number, glycemic index reflects the rate of glucose release into the blood stream after eating. Standardized to glucose or white bread, a value of 55 or less is low and a value of 70 or greater is high.
Foods with low GI include most fruits & vegetables, legumes, nuts and whole grains. Foods with medium GI include brown rice, whole wheat, and sweet potatoes. Foods with high GI include glucose, white bread, white rice, and breakfast cereals.
Eating foods with high GI cause the blood glucose to rise more rapidly or “spike”. This in turn increases insulin levels causing blood sugar to drop below normal or “dip”. This pattern of spikes and dips in blood sugar make it hard to control appetite and energy levels.
Many studies have shown that eating foods with a low GI results in better satiety, less food consumption and more weight loss than comparable caloric intake of high GI foods.
1. Avoid sugary foods
2. Avoid starches like potatoes, white rice and white bread
3. Increase vegetables
Use the Glycemic Index to choose carbohydrates that are satisfying but maintain glucose and insulin levels steady. Eat carbohydrates sparingly and double up the vegetables.
SDK Pilates is wonderful! I have been taking classes from Stephanie for a number of years and thoroughly enjoy both her Pilates and therapeutic yoga sessions. Her training as a doctor enables her to work around physical limitations and injuries and strengthen weaknesses. She has helped me immensely with chronic shoulder issues. The fun nature of the classes, the camaraderie of the attendees and the great workout make SDK classes my favorite way to exercise!
I love the classes and instructors at SDK Pilates! Stephanie, the owner, has been a tremendous help to me with understanding challenges I face with a bad hip. Her expertise and medical background have helped me select exercises that are appropriate for me and I have learned there are still plenty of things that I can do to strengthen my body! At other places, I sometimes overdid my workouts (and hurt myself) – SDK’s instructors have helped me increase my flexibility and strengthen my body in a s…
I have taken yoga and Pilates classes from Stephanie for many years, and I can say that she is terrific. Her background in physical medicine and rehab makes her uniquely qualified to instruct and coach with a focus in balanced strengthening, proper alignment, and prevention of injury. I enjoy the low key environment at the studio, and have made many friends in her classes.
Stephanie’s class is well-paced, challenging yet welcoming for first timers and those who are more experienced. She offers seamless coaching throughout and her enthusiasm and energy is inspirational.
“Sandi and Elaine have the ability to deliver a class that meets the needs of all attendees in the class, even when there is different levels of experience.They have a great manner of presenting poses and ensure good form for a safe and enjoyable Yoga class.”
I have been a client of Stephanie’s for several years. What I think makes her stand out from other studios is that she was a doctor & understands each individual clients bodies. The new studio is airy spacious & calming
“Sandi and Elaine have the ability to deliver a class that meets the needs of all attendees in the class, even when there is different levels of experience. They have a great manner of presenting poses and ensure good form for a safe and enjoyable Yoga class.”
My experience with SDK Pilates has been outstanding. All of the instructors have been knowledgeable and welcoming. All levels of fitness and capabilities are embraced, addressed and challenged. Individual needs are seamlessly met with in the class. Every class is different and I always walk out feeling better than when I walked in. I take Pilates twice a week and wish I could take it every day!
SDK Pilates is great! So far I’ve taken Pilates classes with Steph and Nancy, and I’m looking forward to Yoga with Mark. Currently working on core strengthening, shoulder mechanics, overall conditioning, and my golf game.
“SDK Pilates’ yoga instructors are beyond wonderful and very reliable. Our community and hospital staff truly enjoy the classes and we are extremely thankful for their partnership with us.”