• What is the “Transitions Lifestyle System”?

• What is the glycemic index?

• Why is the glycemic index important?

• How will eating a low-glycemic diet help me lose weight?

• I am pretty healthy; does a low glycemic diet make sense for me?

• Can a low glycemic diet help relieve fatigue?

• What types of food can I expect to eat on the Transitions eating plan?

• What nutrition education topics will we learn during the course of the Transitions Program?

• What can I expect during a typical Transitions meeting?

• What about exercise?

• Is behavior modification and stress reduction a part of the program?

• Who Leads the Transitions program?

• How long does the program run? How often do we meet?

• When and where do we meet?

• Is pre-registration required? How do I sign up?

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Frequently asked questions and Answers

What is the “Transitions Lifestyle System”?

Transitions is a nutrition education program accompanied by a guided low-glycemic eating plan.

It is a plan designed to get people healthy and maintain that health and the plan for life.

We encourage, teach and train you how to eat real food, the good foods. We teach you how to recognize the good foods by learning all about different fats, carbohydrates, proteins and the dreaded sugar and sugar substitutes. We learn how to read labels and how to shop successfully. We also share a ton of recipes.

We focus on behavior modification, journaling and stress reduction as a big part of the success on the program.

What is the glycemic index?

The glycemic index (GI) is a ranking system for foods containing carbohydrates. The GI number signifies how quickly a food triggers a rise in blood glucose (sugar). The higher the GI number, the greater the response. Foods with a low glycemic ranking breakdown slowly during digestion, resulting in a gradual release of glucose into the bloodstream. Foods with high GI numbers, break down more quickly, causing an undesirable surge of blood glucose and a resulting surge of insulin.

Why is the glycemic index important?

Regular consumption of high glycemic foods leads to a greater chance of developing a number of serious health problems including insulin resistance, type II diabetes, obesity, cancer and cardiovascular disease. A primarily low-glycemic diet is helpful in lowering blood cholesterol levels, controlling weight, maintaining energy, and promoting overall good health.

How will eating a low-glycemic diet help me lose weight?

When you eat a diet of primarily high glycemic foods, your blood sugar will spike causing a rapid release of insulin. If the blood sugar is too high, insulin will lower the blood sugar, by storing the excess as fat.

Eating a low glycemic diet will keep your blood sugar steady and help to avoid spikes. In this way, insulin will convert the blood sugar to be used for energy and less for fat storage.

I am pretty healthy, does a low glycemic diet make sense for me?

On the whole, your body performs best when you blood sugar is kept as constant as possible. A diet of lower GI foods has been shown to be helpful in the management of many health problems. Consuming a low GI diet can help prevent diseases such as coronary heart disease, obesity and cancer.

Can a low glycemic diet help relieve fatigue?

Low GI foods are a great prescription for people who suffer from fatigue. While high GI diets provide a short burst of energy followed by fatigue and lethargy, foods that are low on the glycemic index offer “time-release energy”.  Because low GI food is slowly metabolized, glucose is gradually released into the body, keeping energy levels even.

What types of food can I expect to eat on the Transitions eating plan?

The Transitions Lifestyle system encourages getting back to real food. Buying, preparing, cooking, eating, enjoying! You will have a bounty of food to choose from. The transitions eating plan is rich in vegetables, fruits, protein and the right types of carbohydrates. You will learn how to shop and be exposed to a lot of delicious new recipes and ways to prepare your food.

What nutrition education topics will we learn during the course of the Transitions Program?

We filter through a lot of information. And differentiate the myths from the truths.

Among the many topics we discus:

• Behavior Modification and weight loss
• “Getting a healthy mind and body using the glycemic index”
• Setting up your kitchen for success
• How to read labels
• How to shop successfully
• How to choose the right food in a restaurant or at a party
• Grains and your health –Eating the right types of carbohydrates
• Good fats, bad fats
• The sweet stuff
• Stress and your weight
• How to overcome a plateau
• How to achieve results to last a lifetime
• And more……………………….

In the past we have included topics that were based on the interest of the specific group dynamic.

Among those topics were:

• Transitions for the family
• Eating for exercise
• Vitamin and mineral considerations
• Anti-aging menopause
• Osteoporosis
• And more…………………….

What can I expect during a typical Transitions meeting?

We meet in the spin room, move our legs on the spin bikes as we discuss our wee, the challenges and successes. Then we explore a different lesson plan and nutritional education topic each week.  There is time for questions.

What about exercise?

Kathleen will coach you on building lean muscle mass and on how to adjust your workout to fit your day. She also guides you toward the right types of classes to spice up your routine.

Kathleen offers organized workouts just for the transitions groups from 12-1 on Thursdays.

There is light exercise involved during the sessions, while we discuss our nutritional topic of the week.

Is behavior modification and stress reduction a part of the program?

We focus on behavior modification, journaling and stress reduction as a big part of the success on the program.

Students keep a journal which is reviewed by Michelle at the beginning of each session. Keeping a journal helps you observe your eating habits and record your feelings about what and how you eat. It also gives you a chance to record any food questions you may have.

Daily Stress reduction techniques are offered in the transitions journals. Michelle offers additional guided yoga stress reduction techniques.

Who Leads the Transitions program?

The program is led by Michelle Weiss (Registered dietitian, yoga teacher and Ayurvedic wellness counselor) and Kathleen Goldring (Group exercise director). They bring their years of knowledge and expertise to make Transitions work for you.

How long does the program run? How often do we meet?

The program runs for 12 weeks. We meet once a week for approximately 1 hour each week.

When and where do we meet?

We meet in the spin room. The meetings are offered on Thursdays @ 1pm or Mondays @ 7:30pm.

Is pre-registration required? How do I sign up?

Yes, pre-registration is required.

Contact Kathleen Goldring 733-4054 or kgoldring@sawmillclub.com to register.