•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.
•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.
•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.
•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’
•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’