Happy Monday

So for today’s newsletter I thought I would roll a question and answer session on nutrition. These questions have all been asked over the years and I have compiled a list for you. If you have any questions you would like answered then give us an email at fitnesscamp@hotmail.com

 

On with the questions…

 

Is the glycemic index worth the paper it is written on?

The glycemic index is great BUT it’s only half of the equation. You need to look at both the glycemic index and the glycemic load of a given food.

 

The glycemic index is the measure of impact a carbohydrate has on your blood sugar levels. The measurement is based on a 50 gram portion. The problem is many carbs you consume wouldn’t be a 50g portion

The glycemic load takes into account the specific amount that your eating. Let’s take a carrot. The carrot has a high GI and many are put off eating carrots. The thing is the carrot has a low load. The average carrot is around 3 grams, making a low GI food. So unless you’re eating 16 carrots in one serve you’re all good.

On the flip side, pasta has a medium GI but it has a very high load. The typical portion of pasta will have your blood sugar spiked through the roof.
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What are the best nuts to eat?

 

 

 

 

 

Macadamia! … Just kidding though it is my favourite. Bottom line is they are all good. A long term study known as the nurses study showed those that consumed nuts on a regular basis showed a 30-50% lower risk of heart disease.

Peanuts are not nuts they are actually legumes. Though peanuts have a reasonable amount of potassium and iron they are also high on the allergy/sensitivity side of things. If you know you don’t have any sensitivity to peanuts then go wild however if you’re unsure then be cautious.

Walnuts are a great source of omega 3.

Cashews are loaded with minerals and have a decent amount of protein per gram

Pecans are also high in minerals and have a good amount of fiber per serving

Pistachios have a high amount of phytosterol and have been linked to better immune system upregulation

What’s the story with all these turmeric lattes?

 

 

 

I love turmeric and it might just be the spice that saves your life. The active ingredient in turmeric is curcumin. Curcumin has been shown to have many anti cancer properties. In the lab it has inhibited many cancer cells and slowed the spread of cancer on animals. Curcumin is a powerful antioxidant and is highly anti-inflammatory. And with more and more research points its finger towards inflammation as the beginnings of all disease… I think we should all go for a curry 🙂

What should I be looking for in my protein powder?

 

 

It’s actually less about what isn’t in your protein powder and more about what is. I would say some protein powders are like Holden Barinas and some are like Ferrari’s. They’re both cars but they’re very very different.

 

Protein is only as good as the source it comes from. Some protein comes from cows that are kept in confined spaces, fed with grains and pumped with steroids, hormones and antibiotics. Some protein comes from grass fed animals, raised on grass and has never seen a synthetic hormone or any antibiotics. These grass fed cows have much higher levels of conjugated linoleic acid (linked to faster metabolism, stronger immune system and keeps cholesterol in check) and has a better omega 3-6 ratio.

There are also proteins that are made up of soy (wouldn’t touch it) rice, pea or casein. And then there is the story of artificial sweeteners which have all sorts of negative side effects.

Generally with protein you get what you pay for. Find something clean and free of the nasties. Don’t cut corners!

Interestingly in the UK and America the top protein powders all come from grass fed NZ cows. On the other hand you walk into a supplement store in NZ and you will find American brands like BSN Syntha 6 or Mutant full of nasties.

 

As I said please feel free to email us a question and I will do my best to give you a solid answer.

Also, a reminder about our timetable for fitness camps;

​Monday, Wednesday and Friday at 0545-0630 and 0630-0715

Monday, Tuesday and Thursday at 1800-1845​

 

Stay healthy

 

Paul “happy to hand over my man-card turmeric latte’’ and Krystie “go nuts” Miller