How much to eat?

•June 3, 2008 • Leave a Comment

OK so what follows is more about how often rather than portion control…I’ll deal with that in another post.  You’ll also need to use your power of imagination in this post as well, you’ll find out why in a moment.

So, getting started…

  • Eat three main meals a day – breakfast, lunch and dinner
  • Eat three snack a day – mid-morning, mid-afternoon and before bed
  • NEVER (notice the capitals) miss a meal or a snack.  If you do, you could be without food for too long and will run the risk of eating/craving entirely the wrong foods.
  • Make sure breakfast contains low GI carbohydrates and low fat protein.  Porridge is a great source of this so go ahead and reaquaint yourself.

And now for your imagination…

  • for lunch and dinner visualise your plate divided into three sections.  Devote half the plate for at least two vegetable, one of the remaining quarters for potato or rice or pasta; the remaining quarter for your protein, lean meat, fish.  To go that extra yard why not have a side plate with some fresh crispy salad – the raw fibre slows the digestion.

A days eating part 5

•June 2, 2008 • Leave a Comment

Breakfast

Scrambled eggs on granary toast – an ideal mix of low GI carbohydrate and protein.  The eggs are rich in iron which helps boost your energy levels.  Swapping from wholemeal to granary reduces the GI score and slows your digestion process, helping you feel fuller for longer.

Mid-morning snack

An oatcake – it may be humble and at first glance your tummy way very well grumble at the thought of only one, but the oak cake is an efficient way to quell your mid-morning craving to blow out on naughty stuff like chocolate and sweets.

Lunch

Chicken and vegetable curry with basmati rice and fresh mango – salivating just thinking about this one.  This dish will require pre-planning if you want to take this to work.  The rice, unlike standard boiled, long grain or brown rice, basmati will keep you feeling full for longer for the afternoon ahead.  The meal will also slow down that dreaded just after lunch snoozy feeling.  The mango has a naturally sweet flavour tempting you away from a sugary intense pudding.

more after the jump…

Continue reading ‘A days eating part 5′

A few more smart facts…

•June 1, 2008 • Leave a Comment
  • Fresh fish, lean meat, poultry and eggs are all good for you but never eat then breaded or battered.
  • Fructose is a fruit sugar that comes in granulated forms. You can use it instead of regular sugar. It has a GI score of 23 compared to sugar’s 65. It’s als0 1/3rd sweeter so you need much less of it.
  • Lower the GI impact of a meal by adding a squeeze of lemon juice or vinegar to the dish.
  • A baked potato has a high GI score so to balance that high score eat it with a protein rich, high fibre filling. For example, chilli con carne made with lean lamb mince.

Remember, a meal containing a high GI food and a low GI food = a medium GI meal.

And finally for now…

NEVER go food shopping whilst you’re hungry. ALWAYS have a snack before you go – food shopping isn’t the time to be distracted by an empty stomach and lured by the smell of freshly baked cakes.

A few smart facts…

•May 29, 2008 • 1 Comment
  • Celebrities from Kylie to Bill and Hillary Clinton use the GI method of eating to control their body weight and maintain their energy – just because I’ve named a couple of celebs here is no reason to discmiss the post!!  lol
  • Low-GI carbohydrates increase levels of serotonin, the feelgood brain chemical and is another reason why GI eating doesn’t bring on the eating blues of so many other diets.
  • Where possible always start with a salad.  This will curb hunger and help you to consume fewer calories during the rest of the meal.
  • The presence of protein and fat in a meal slows down the digestion of digestion of carbohydrate and can reduce the impact of a high-GI food on blood sugar
  • High GI + low-GI = medium GI.  For example, ciabatta bread (high) + reduced fat hummus, lettuce and a squeeze of lemon (low GI) = an overall GI score of medium.

In a future post I’ll create a table of low/medium and high GI foods and if I can lay my hands on the numbers, I’ll post those to.  erhaps this warrants a page in its own right.

Cheerio

A days eating part 4

•May 29, 2008 • Leave a Comment

Breakfast

A bowl of porridge made with skimmed milk, or soya if you like, topped with a slice of banana.

This is a great breakfast as the porridge provides a slow release of energy that keeps you feeling full.  Slice a banana that is NOT overripe; overripe nanas have a high GI rating.

Mid-morning snack

An apple

The soluble fibre in the fruit helps to keep you feeling full until lunch time and is a healthier snack that chomping your way through a Mars bar, Snickers or a packet of biscuits.

Lunch

Pitta bread stuffed with salmon and salad follwed by a low-fat yoghurt and a pear.

The protein in the salmon and slow release carbohydrates in the pitta avoid a blood sugar overload.  Translated – this means that afternoon drowsy feeling you get soon after lunch will go away – sorry for all you afternoon snoozers!  The yoghurt is rich in calcium, which helps to burn fat.

Mid afternoon snack

A slice of rye bread with peanut butter.

It took me a long time to come to terms with eating rye bread.  At first it tasted like I was eating cardboard and no I’ve never tried, but given the health benefits I persevered and now quite like it.  Rye bread is digested slowly and stops you reaching for the biscuit tin during the afternoon.  The peanut butter contains ‘good’ fats.

Dinner

Spaghetti bolognese follwed by a fresh berry salad

This meal contains a mixture of low-GI carbohydrates and protein that keep you feeling full; the berries are an ideal low-calorie pudding and tasty to.

Bedtime snack

For those insomniac readers try this – a glass of warm skimmed milk.

Warm milk encourages the body to release dopamine, a sleep inducing hormone.  The milk will also keep blood-sugar levels stable throughout the night so that you won’t wake up craving a sugar boost.

As always, thanks for reading.

Cucumber

•May 28, 2008 • Leave a Comment

Boy you know summer has arrived when you start reading about cucumber! As a child I hated the stuff and truth be told I’m still not that keen, but like all things, I’ll eat it if it’s good for me and good for the old state of diabetes chant!

The cucumber has been cultivated in western Asia for at least 3000 years and Spain was one of the first countries to pickle it.

When choosing a cucumber be sure to select ones that are dark green in colour and firm to the touch. Storage – best left in their wrapping and definitely in the fridge.

Recipe time after the jump…

Continue reading ‘Cucumber’

Asparagus

•May 28, 2008 • Leave a Comment

Grief! It seems like a lifetime since I last posted – my apologies for those that were following my blog, I only hope you haven’t gone for good.

So, asparagus.  Often referred to as the ‘Queen of vegetables’, asparagus is considered a luxury due to its delicate and delicious taste when lightly griddled or steamed.  Have you ever had someone over cook asparagus?  Urgh!

Continue reading ‘Asparagus’

 
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