The glycemic index (GI) is a value used to measure how much specific foods increase blood sugar levels. The lower the GI of a specific food, the less it may affect your blood sugar levels.

At their basic level all carbs are a form of energy for your body and are muscle savers. These are the specific types of carbs:

· Simple carbs or sugars: They are in the most basic form. Simple carbs also include the kinds of sugar that are found naturally in fruits, juices and dairy. A diet high in simple sugars can lead to weight gain and Diabetes and insulin resistance.

· Complex Carbs or Starches: Are made of lots of simple sugars strung together. Your body needs to break starches down into sugars to use them for energy. Complex carbs include oatmeal, cream of wheat, potatoes, and brown rice. They also include certain vegetables, like peas, and corn.

· Fiber. It is also a complex carbohydrate. Your body cannot break down most fibers, so eating foods with fiber can help you feel full and make you less likely to overeat. Diets high in fiber may help prevent stomach or intestinal problems, such as constipation. They may also help lower cholesterol and blood sugar. Fiber is found in many foods that come from plants, including fruits, vegetables, nuts, seeds, beans, and whole grains

Ideally you will do your cardio fasted and that will burn more fat. After cardio have some complex carbs with lean protein.

· A complex carb

· A fibrous carb

· A lean protein

You should eat a small meal every 3 hours for optimal results.

You need more carbs in the morning to fuel your body which makes sense as most people become less active as the day goes on.

If you get hungry later in the day, try mixing a fiber and a carb such as Peanut butter spread on a small apple or low-fat Greek yogurt with ground flax seeds.

Another good snack is a fibrous carb with a protein such as a pear with some cheese

Depending on what your doctor says yes. If you are going to do interval training be sure to do it on an empty stomach. This will give you a longer burn of fat and that will help increase your metabolism.

Interval training is simply alternating short bursts (about 30 seconds to a minute) of intense activity with longer intervals (about 3 to 4 minutes) of less intense slower activity.

· Chicken

· Fish

· Turkey

· Bison

· Egg Whites

· Soy

· Nut butters

Look for one with complex carbs and natural whole proteins that you are familiar with like bone meal or sweet potatoes. Avoid anything that says “Unique/Proprietary blend” or other similar buzz words.

No, cardio just means that you are elevating your heart rate but are still within the safe zone for your age and your doctor’s guidance.

· Walking on an incline using a treadmill

· Stationary or road bike

· Using an elliptical machine

· Other forms of cardio are less strenuous on your knees and other joints due to lack of impact.

· It can be fun to vary your work out to keep things interesting

· Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up.

· Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise.

· Drink 8 ounces of water no more than 30 minutes after you exercise.