Health Tips

Whole grains are a great source of important nutrients--protein, fiber, vitamins, minerals, and carbohydrates that are low on the glycemic index, a ranking of carbohydrate foods on the basis of how they affect blood sugar (glucose). The glycemic index of a food is important because eating foods that are high on the glycemic index will produce spikes in blood sugar that can lead over time to insulin resistance which is associated with obesity, high blood pressure, elevated blood fats, and an increased risk of type 2 diabetes and other chronic diseases.

Grains in their natural form have a low glycemic index, while processed carbs, including those made with flour or puffed grains, have a high glycemic index. This is because it takes longer for digestive enzymes to reach the starch inside whole grains or grains cracked into large pieces, which slows down the conversion of starch to sugar. True whole grains include barley, millet, quinoa, wild rice, and wheat berries. If you have to chew the product or can see grains or pieces of grains in it, the lower the glycemic index. The more your jaw has to work, the better.

When grains are pulverized into flour, whether whole or not, their surface area expands dramatically, providing a huge, starchy surface area on which the enzymes can work and the glycemic index increases. Consequently, the conversion to sugar happens very quickly. Whole wheat bread and other products labeled "whole grain" are usually made with flour. If you check a list of the glycemic index of various foods you'll see that finely textured whole wheat bread has the same glycemic index as white bread (about 70) with them both high on the glycemic index. Try to cut down on all products made with flour and increase your consumptions of grains in their more natural state.

Getting Enough Sleep

But those who wait upon the Lord shall renew their strength; they shall mount up with wings as eagles, they shall run and not be weary, they shall walk and not faint.  Isaiah 40:31

“Are you in the habit of going to bed at an early hour so that you can get about eight hours’ sleep each night?  Or do you stay up late trying to “entertain” yourself when you should be sleeping?  If you’re not getting enough rest, you’re asking for trouble.

God intends that all His children, including you, lead joyous lives filled with abundance and peace.  Physical exhaustion is God’s way of telling us to slow down.  God expects us to work hard, but He also intends for us to rest.  When we fail to take the rest that we need, we do a disservice to ourselves and to our families.  We live in a world that tempts us to stay up late –very late.  But too much late night TV, combined with too little sleep is a prescription for exhaustion, and it’s a prescription that you should avoid.  Don’t find yourself running short on energy, short on patience, and short on perspective.  Turn your thoughts and your prayers to God.  When you’re finished, it’s probably time to turn off the lights and go to bed!”

Freeman, Criswell.  “21 Days Building Healthy Habits.”  2005 Freeman-
Smith, LLC
 

Feeling sluggish — again?

It's tough to start your day with dragging feet and a mind that's still under the covers. These tips may help you beat fatigue:
 
 
*Shake things up. If your routine has become boring and monotonous, try a new activity. Take a class or volunteer in your community.
 
 
*Eat breakfast. Skipping breakfast can lead to overeating and drowsiness later in the day.
 
 
*Manage your stress. Worrying takes its toll on your body. One way to ease anxiety is to get organized. Make "to do" lists or try other time-management strategies.
 
 
*Keep consistent sleep patterns. Sleeping in on the weekends may seem like a good idea, but it can confuse your body. One way to stay alert is to go to sleep and wake up at the same time every day.
 
 
*Get out and about. A quick morning or lunchtime walk is a great way to get your blood flowing and energize your day.
 
 
*Evaluate your lifestyle habits. The use of alcohol and drugs can leave you feeling sluggish — and it may harm your health. If you think you may have a problem with alcohol or drugs, seek help from a therapist or support group.