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Walking Plan – Intermediate: Week 1 Day 1

This is the Intermediate Level plan.  This is for those who have completed the basic program, or who have been exercising 3 or more times per week at a moderate pace for more than a month.  If you are new to exercising, or if you haven’t been exercising in a while, you should consult your physician before beginning a structured exercise program to make sure that you are physically able to exercise.  You should start with the Beginner … Continue reading

Walking Plan – Beginner: Week 3 Day 4

Week 3: Slight Incline Day 4: By now, you should really start to feel that your cardiovascular endurance has improved.  So, if you are still game, increase the peak interval by 2.5 more minutes.  As always, if any step is too much, then go back down to the previous day. Activity       Incline       Speed    Duration Warm-up 0.0 2.0 5 Ramp-up 1.0 2.5 5 Peak 1.0 3.5 12.5 Ramp-down 1.0 … Continue reading

Walking Plan – Beginner: Week 3 Day 1

Week 3: Slight Incline Day 1: Now, it’s time to take up our speed again.  This speed should be at the point where brisk walking can start to become a jog.  If the top speed takes you to a jog, slow it down.  This is supposed to be at the upper level of brisk walking.  As always, if any step is too much, then go back down to the previous day. Activity       … Continue reading

Low Glycemic Power Foods


People with diabetes, pre-diabetes, or who are worried about their blood sugar levels should follow diets that have a low glycemic index and load. The glycemic index is a measure of how fast the body turns a carbohydrate into simple sugars.  Simple sugar has an index of 100, meaning that it is immediately converted into sugar by the body.  All other carbohydrates are measured vs. sugar to determine their index … Continue reading

Anvanca® Diet: Female Low Glycemic Index Day 28

Anvanca Diet – Day 28: Total Calories 1225 Breakfast: The goal of a good breakfast is the balance between fiber and protein. The combination of which has been shown to keep you feeling fuller, longer, so you eat less. Anvanca® Power Oatmeal Oatmeal (1 cup) Almonds (10) Raisins (0.5oz ~20) Splenda (2 packet) Add 1 cup of oatmeal to a bowl. Add almonds, raisins, Splenda, and water. Use the microwave … Continue reading