Glycemic Index - You NEED to know...

The glycemic index, glycaemic index, or GI is a measure of the effects of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, have a low GI. The concept was developed by Dr. David J. Jenkins and colleagues[1] in 1980–1981 at the University of Toronto in their research to find out which foods were best for people with diabetes.
A lower glycemic response usually equates to a lower insulin demand but not always, and may improve long-term blood glucose control and blood lipids. A low-GI food will release glucose more slowly and steadily. A high-GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after endurance exercise or for a person experiencing hypoglycemia.

Benefits of Low Glycemic Include:

◦Low GI diets help people lose and manage weight
◦Low GI diets increase the body's sensitivity to insulin
◦Low GI carbs improve diabetes management
◦Low GI carbs reduce the risk of heart disease
◦Low GI carbs improve blood cholesterol levels
◦Low GI carbs can help you manage the symptoms of PCOS
◦Low GI carbs reduce hunger and keep you fuller for longer
◦Low GI carbs prolong physical endurance
◦High GI carbs help re-fuel carbohydrate stores after exercise

A few tips to try Low Glycemic eating:
Pumpernickel Bread
Basmati, Brown or Long Grain Rice
Al Dente Pasta
Most Fruits and Vegetables
Oats, Barley and Bran
...Just to name a few to start!

Multivitamins and Healthy Immune Function

Adequate nutrient intakes are required for the immune system to function efficiently. A good multivitamin can enhance the immune system by supporting the body’s natural defenses on both a structural and cellular level.

A recent article published in the British Journal of Nutrition summarizes the roles of select vitamins and trace elements in immune function.
Adequate intakes of micronutrients are required for the immune system to function efficiently. Micronutrient deficiency suppresses immunity by affecting antibody responses, leading to imbalances in the immune system. This situation increases susceptibility to infections, which increases disease and death risk. In addition,infections aggravate micronutrient deficiencies by reducing nutrient intake, increasing losses, and interfering with utilization by altering metabolic pathways. Inadequate
intakes of micronutrients are common in people with eating disorders, smokers (active and passive), individuals with chronic alcohol abuse, certain diseases, during pregnancy and lactation, and in the elderly.
Micronutrients contribute to the body's natural defenses on three levels by supporting physical barriers (skin/mucosa), cellular immunity, and antibody production. Vitamins A, C, E, and the mineral zinc assist in enhancing the skin barrier function. Vitamins A,B6, B12, C, D, E, and folic acid, and the minerals iron, zinc, copper and selenium work synergistically to support the protective activities of the immune cells. Finally, all these micronutrients, with the exception of vitamin C and iron, are essential for the production of antibodies.
Overall, inadequate intake and status of these vitamins and minerals may lead to a suppressed immune system, which increases the risk of infections and aggravates malnutrition. Therefore, supplementation with a multivitamin that includes these micronutrients can support the body's natural defense system by enhancing all three levels of immunity.