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🍚 For years and years and years, white rice has been demonized as "bad" or "worse" than brown rice. The reasons vary but mainly have to do with one of two [misinformed] points.
1️⃣Vitamin and Mineral Content - for some reason people think brown rice has more/better nutrients. But, as you can see in this picture, that's not the case. They both have a bunch of important nutrients and what one lacks, the other one makes up for. Worth noting, the micronutrient differences between the two are VERY small. So while both have distinct advantages, the vitamin/mineral content between white & brown rice is nearly identical.
2️⃣The Glycemic Index (GI) - long story short, people have been led to believe white rice is worse for you because it's GI is higher and therefore spikes blood sugar more. But, fact is, the GI of a food doesn't tell us how "bad" it is for you. It just tells us how quickly that food can raise blood sugar. Watermelon, for example, is one of the highest GI foods in the world but I guarantee you don't know a single person who got fat or had serious health problems from eating it. There's just A LOT more to health (calorie content, nutrient makeup, etc) than the glycemic index, and anyone who tells you otherwise is probably trying to sell you something.
✅The take-home point here is white rice is NOT worse for you than brown rice. They both have pros and cons and, truthfully, you'll probably be healthier incorporating both into your diet rather than either one alone.
Hi! My 12 weeks to 5km guide is here! I created this because a huge part of summer includes fun runs and colour runs, and I don't want people being scared or feeling too inadequate to participate because they don't feel like they can do it. This guide is a great way to get started so you can enjoy time with your friends instead of worrying about conditioning. Its set at a six minute mile, which can be challenging but is doable. Besides, when you are actually with friends you're not as focused on time. Its more about enjoying the run! The guide just provides a confidence boost 🌟 💮You can start at any starting point. If you feel you can already complete week one easily, feel free to start a few weeks ahead. 💮If this is too much for you, feel free to modify. For example, train 2 days a week, or start at a slower pace. An example would be completing day one and two in week one, then day three and four in week two, etc. 💮I encourage you to add other types of training as well such as strength training, agility, and sprints. 💮Always warm up and stretch! I suggest a five minute brisk walk as a warm up before your run. 💮Look into proper footwear. Some stores will assess your gait and be able to recommend the right shoes for you. 💮Make sure you drink enough water and have a light snack 2 hrs-30 minutes beforehand. 💮Go at your own pace. It's okay to have days where you have a bad run. That's normal. It's also not always fun to run 5km 3x a week near the end. I get it. Do what you can :) Feel free to modify times, pace, distance, etc. for your needs. This is just a guide. 💮I am not a doctor. Be careful with injuries, double check with physicians, and listen to your body. 💮The hashtag #12weeksto5km will be on Instagram, where you can follow my journey through this. I will be starting April 17th. Feel free to use the hashtag and let me know how you're finding it. 💮 Have fun with it, and if you have any questions, let me know! The guide is quite general and follows progressive overload principles, making it safer and effective. I hope it helps anyone attempting it to stay on track 😃