Food Addiction & The Glycemic Index
A study conducted by David Ludwig, a director at New Balance, found that food intake is regulated by the part of the brain that is linked to substance dependence. The study shows that processed carbs cause excess hunger and simulate the regions in the brain connected to the reward system. This makes you want to eat the food again and again because it makes you briefly feel good. This experiment proves that processed foods can be an addiction the way alcohol is. Foods high on the glycemic index that you should try to avoid are bagels, soft drinks, white bread, and potatoes. A good way to avoid these is to eat foods low on the glycemic index as well as fresh foods such as fruits, vegetables, whole wheat, sweet potatoes, and beans.
To read more on this study, go to:
http://www.childrenshospital.org/news-and-events/2013-releases/june-2013/new-brain-imaging-study-provides-support-for-the-notion-of-food-addiction
To view a short list of common foods and their glycemic index, go to:
http://www.joemartinfitness.com/tag/glycemic-index/
One of our Favorite Seasonal Recipes!!
Not too sweet, these delicious pumpkin and cranberry muffins would make a great snack or brunch. They're best served warm, and they also freeze well. They have protein, fiber and a healthy amount of fat. These muffins also have a very low amount of saturated fat which is hard to find in muffins. Also, they have a healthy amount of calories, less than the average muffin. As opposed to the store bought muffins, there are no extra preservatives in these homemade ones.
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Ingredients:
2 cups all-purpose flour (or try 1/2 whole wheat and 1/2 all purpose)
3/4 cup sugar
1 tsp baking soda
1/4 tsp salt
1 tsp cinnamon
1/2 tsp ginger
1/4 tsp nutmeg
1 cup pumpkin puree
1 large egg, lightly beaten
1/4 cup canola oil
1 cup nonfat milk
1 cup fresh cranberries, chopped
Preparation:
Preheat oven to 350 degrees.
Coat a muffin pan with nonstick cooking spray.
In a large bowl, combine flour, sugar, baking soda, salt, cinnamon, ginger and nutmeg.
Combine pumpkin, beaten egg, oil and milk in a medium bowl.
Make a well in dry ingredients; add pumpkin mixture and stir until just combined.
Fold in chopped cranberries. Fill muffin cups and bake for 22-25 minutes.
Makes 12 muffins
Per Muffin: Calories 193, Calories from Fat 48, Total Fat 5.2g (sat 0.4g), Cholesterol 18mg, Sodium 171mg, Carbohydrate 32.6, Fiber 1.7g, Protein 3.6g
(for more great recipes, go to http://lowfatcooking.about.com/od/bakedgoods/r/pumpcranmuffins.htm)
What's happening in your local community?
Local events like 5k races for charity or apple picking are all meant to help people get involved and support the community, but to also be active while doing it. What a great way to maintain a healthy lifestyle. By participating in these events you’re not only improving your overall physical wellness, but your improving the community’s well-being simultaneously!
Events occurring within the seacoast in the near future include:
Saturday, October 5th, Apple Harvest Day 5K in Dover NH http://www.dovernh.org/apple-harvest-day-5k-road-race
Sunday, October 6th, Hampton Rockfest Half and Full Marathon (we have several teachers from EHS running this, come cheer them on!) http://www.hamptonrockfest.com/
Sunday, October 13th, The Great Island 5K, this is a beautiful run around New Castle and benefits a memorial scholarship fund as well as local school track teams. http://www.greatisland5k.org/race-information/
As for apple picking, there are a few great places to pick your own within the community. Keep in mind that you will be bringing home a healthy treat to eat as well as burning 150-200 of calories while apple picking for one hour! (based on 150 lb person)
Not far from downtown Exeter, in Hampton Falls, is Apple Crest. There you will find everything from hay rides to even a small farmers market in addition to the apple picking. They are celebrating their 100th Anniversary this year and have many events planned! http://www.applecrest.com/
Apple Annies in Brentwood is has the added bonus of LIVE MUSIC on the weekend! Check out their site for more information on what varieties they have, hours and schedule of performances. http://www.appleannienh.com/Apple_Annie/Home.html
