Glycemic Index

Glycemic Index (GI) is a food measurement determined by how quickly blood sugar rises in a fasting person in response to eating exactly 50g of available carbohydrate. Foods are then categorized as low, medium, or high based on how how the food compares to a reverence food like white breads.

The glycemic index of foods in particularly important for individuals with diabetes or hypoglycemia. For healthy individuals it is a useful tool as well. For example, a marathon runner may want to eat a high-GI food before a workout. This is because he/she wants glucose to enter the bloodstream rapidly to help during exercise.

Some people declare all foods with a high glycemic index unhealthy because they cause a rapid rise in blood sugar. But a food should not be ruled out completely because it has a high GI. Instead, get to know your own response to foods that have a high GI.

Feeling Full

Food stays in the stomach for approximately 2-4 hours. However, many factors influence how full you feel.

• Liquids leave faster than solids.
• Carbohydrates leave faster than proteins, but proteins leave faster than lipids.
• High-fiber carbohydrates stay in the digestive tract longer than simple carbohydrates.

What does this means?

If you want to feel fuller for a longer period of time choose a high-fiber, protein-rich meal. However, if you need energy quickly like before a sporting event, it is best to consume a liquid carbohydrate, like a sports drink.

FIght Fair

Happy Valentine’s Day! On a day we focus on the positive aspects of relationships and show our appreciation to our loved ones, it seems fitting to offer relationship advice; namely, marriage advice. Every marriage has its ups and downs, and every married couple will fight. However, do you fight fairly? Dr. John M. Gottman, codirector of the Seattle Marital and Family Institute, warns about four destructive interactions: criticism, contempt, defensiveness, and stonewalling.

• Criticism is more than a complaint about a given issue. Criticism is when your complaint becomes a personal attack on your spouse’s character or personality.
• Contempt has many forms; namely, sarcasm, cynicism, name-calling, eye-rolling, sneering, mockery, and hostile humor. Contempt is so destructive because the underlying message conveys disgust.
• Defensiveness fuels the fire of a fight because it is used as a way to blame your partner rather than admit guilt. In effect, you are saying “The problem isn’t me, it’s you.”
• Stonewalling is when one spouse disengages. Rather than listening to what is being said, he/she acts as though he/she could care less about what is being said. This interaction is destructive because the individual is not only avoiding a fight, but he/she is also avoiding the marriage.

This Valentine’s Day, commit to fighting fair by avoiding these four destructive interactions. Not only will it improve your marriage, but it will also improve your health!

C.A.R.E.

“LOVE” can be such a broad term with a lot of different meanings. For example, do you LOVE chocolate the same way you LOVE your parents? Our focus is helping others strengthen their personal wellness; therefore, in regards to relationships we like this definition of love: "Love is showing others that you care about them and are willing to serve them in any way possible to improve their personal wellness." You can prove your love for others by showing that you C.A.R.E. Commitment is showing others that they are priority in your life. You are willing to work together and make sacrifices for the benefit of the relationship. Affirmation is showing others by words and actions that they are supported, appreciated, and loved. Respect is showing others that you honor and value each of them. Also, you respect each individual's talents, tastes, and opinions. Empathy is the ability to share another's thoughs or feelings.

Active Dating

Personal wellness is a balance between each of the dimensions of wellness. One of those dimensions of wellness is Social Wellness. Social Wellness means to have satisfying relationships, a support network of friends and family, and to make positive contributions to your community, country, and world. This February focus on improving your social wellness. One way to do this is to improve your love life! This Valentine's Day how about creating a new tradition- going on ACTIVE dates! Rather than dinner and a movie, do something that requires a little more moving.

• Try something new like snowshoeing.
• Go snowmobiling together (Not only does it give you a great upper body workout, you'll probably have to dig yourself out, too!)
• Take a new aerobics at your local gym together.
• How about taking dance classes?
• Or entering a 3-on-3 basketball tournament together.
• Go indoor rock climbing.

Can't get out of the house?

• Pass a soccer ball to each other.
• Go on a walk around the neighborhood.
• Turn up the radio and DANCE!
• Work in the yard together (if weather permits).
• Shovel your neighbor's driveway.