The G.I. / Glycemic Index...how Carbs Effect Your Blood Sugar!

Its time to talk about GI guys....as in Glycemic Index not GI Joes. We have talked about different types of carbs, different proteins and fats.

NOW we talk about what carbs do in your body. The GI is the measurement of how carbs effect blood sugar levels. Carbs break down quickly in your body (in fact the immediately start in your mouth) and when they break down the ones that break down the quickest.....it releases glucose in the body rapidly.....which also triggers a insulin spike. Lower GI foods do this more slowly.

That is why if you eat something super sugary you get that spike in energy. It feels good immediately and gives you energy. People in endurance racing, etc that need a spike in energy will eat candy to get that spike. Its good to pop you right out of that slump....however the problem is.....you might spike quickly up in energy....but you have a sharp decline quickly....as in a crash.

When "pickin' carbs" its best to pick things with a lower GI...so you have a longer stream of sustained energy.

Here is a nifty chart I found:

GI values can be interpreted intuitively as percentages on an absolute scale and are commonly interpreted as follows:



Here is a great reference site to see what foods GI's are: http://www.glycemicindex.com/

That is why using honey and agave are better than just sugars. Not only do they provide vitamins and minerals...they are LOWER on the GI index.....so they don't spike your blood sugars as fast.

An apple has a GI index of 40 vs a banana has over 50 depending on the size. Using agave as a sweetener is an under 20 GI! That is why its great to use things like that as sweeteners instead of real sugars. Try baking with it!

Here is a site that gives a list of lower GI foods......so you can incorporate them in your diet: http://www.glycemicguru.com/glycemic-index-list.html

I hate to post this site from the South Beach Diet.....but its a great chart of Low GI, Medium GI, and High GI......

http://www.southbeach-diet-plan.com/lowglycemicfoodlist.htm

I hope that helps. Incorporate foods with a lower GI....so you stay fuller for longer.....and you have a constant flow of energy rather than the crashes up and down.

If you avoid the crashes, then you avoid binges....then it doesn't become a diet anymore!

xoxo, C

RECIPE! Grilled Fish with Basil Pesto Veggies!

I love this free mag that comes out every month. They just posted this recipe. Sounds yum! Check it out.

Some notes:

--try another fish....doesn't HAVE to be halibut. Try tilapia or salmon, etc.

--try different vegetables! Broccoli, brussels sprouts, asparagus...you name it...try it!

Try this grilled halibut accompanied with fresh summer vegetables as a quick and healthy weeknight dinner.

with Anne Wilfong, RD, LD

WHAT YOU NEED
1 pound Halibut, divided into 4 equal portions
2 teaspoons olive oil
Salt and pepper to taste
3 small yellow squash, sliced
3 small green zucchini, sliced
3 leeks, thinly sliced
3 tablespoons basil pesto

HOW TO MAKE IT
1) Preheat grill
2) Brush halibut with olive oil and sprinkle with salt and pepper
3) Grill halibut until internal temperature reaches 140 degrees
4) While halibut is grilling, in a heated non-stick sauté pan, combine squash, zucchini, leeks and pesto and sauté until just tender
5) Serve grilled halibut immediately with sautéed vegetables

Makes 4 Servings

DID YOU KNOW?
Four ounces of Halibut has approximately 0.5 g of omega-three fatty acids.

NUTRITION FACTS
Calories 273
Protein 28 g
Carbohydrates 14 g
Fat 12.5 g
Sodium 675 mgs
Fiber 2.5 g

At-home Cost: $3.40 per serving
Restaurant Cost: $10.99 per serving


http://www.austinfitmagazine.com/Nutrition/Recipes/2011/May/halibut-with-basil-pesto-vegetables.html

Don't Be Afraid!!!!

The hardest part about eating well is going out to eat. The portions are huge and there are alot of sneaky ingredients!

We recently went to Minnesota for a funeral. We felt the entire time....we just ate ate ate.....and ate ate ate alot of simple carbs. I am talking Dairy Queen people. Dairy Queen started in Minnesota. The ice cream is thicker and more creamy. Naturally, we had to sample each location we drove past (research purposes only). The dipped cones come in many flavors there...and I needed to try them all, many times.

After all this DQ and eating all the food we did, the night before we left...we were over eating. Just felt gross and full and bloated. We went to a restaurant because we knew we needed to eat but didn't really want to. Bryan and I spent a good 20 minutes looking over the menu for the most healthy thing.

Bryan wanted to order sushi to be healthy....but there is white rice.....simple simple carbos. Skip it. What we needed was some good lean protein and FIBER.....

We thought about the chicken....

roasted Half CHiCken
Tomato & basil salad, broccolini, whipped potato, lemon vinaigrette

However, they probably cooked it in the skin so there would be too much fat in it. The whipped potatoes are just starchy simple carbs...and I am sure the lemon vinaigrette has sugar in it.

We skipped it.

We thought oh salmon! Good protein.....

glazed grilled salmon
Lobster mashed potatoes, sweet chili buerre blanc, sautéed spinach

Too many bad things going on there! If you even skipped the mashed potatoes......GLAZED means SUGARS.....and buerre blanc sauce is fatty, rich and buttery....and sauteed usually means in mucho oil or butter.

SKIP.....

We thought about stir fry....

CHiCken stir-fry
Bell peppers, zucchini, squash, snow peas, broccoli, stir-fry sauce, and steamed white rice

We were just going to order it without the rice but the stir-fry sauce...who KNOWS what is in that! I bet butter and sugars! Plus the vegis in this were not the super healthy kind...squash is more starchy as well

and then I told Bryan ding ding ding....we need NOT to be afraid to ask them to make something healthy!

We saw this: grilled Pork CHoP
Sweet potato mash, spiced apple chutney, bacon jus

We realized that is all kinds of unhealthy....but asked the server if he could make us something more healthy.

We asked them to simply just GRILL the pork chop (the other white meat) and if he can just steam some vegis for us. And they did it! They grilled the pork...and brought out steamed broccoli that they lightly sauteed after in olive oil with red pepper flakes.

It was simple but tasted great. Just what we needed after a long week of eating bad. Sometimes that happens, you splurge and get tired of eating....but you must remember to FEED your body.

Moral of the story...don't just order something on the menu to eat. ASK the chef to prepare something good for you. Save your calories on bad things for something you want. Assume there are hidden ingredients that make things NOT healthy.

Don't be afraid to order something off the menu or ASK what is in the food. Its YOUR body and your stomach, don't just assume.

Bryan always says....assuming makes an ass out of you and an ass out of me....so don't assume!

Keep it simple.....its your dollar bills ya'll.....ask for something YOU want.

Is a Calorie Just a Calorie?

I was on the g (chat that is) with Lisa today talking about blog topics. She mentioned that there is so much stuff out there about calories being just a calorie or are they not created equal.

Its confusing. If you try to read anything about health and nutrition...there is SO much info on the googlio.

I am just going to tell you my thoughts. I believe a calorie is just a calorie but you want calories to WORK for you. Munch on this.....back in the olden days (channel the 50/60s...I reference this because I watch Mad Men)....people would eat 3 square meals a day and not worry about snacks to keep their metabolism up. They wouldn't make sure they got their daily allotment of almonds, etc. They didn't worry about low carb, etc. They just ate.

You see them eating bacon, eggs fried in oil and whole milk in the morning. WTF....we wouldn't eat that now. Dinners were rolls, potatoes, maybe a meatloaf (pretty sure they didn't have extra lean ground turkey then from Jeanie-O). Then dessert! Seems they were always eating pie and ice cream.

What gives? How can THEY eat butter, carbs and sugars and be skinny skinny. I think it boils down to TWO things...1. portion control. Americans now think every meal is a feast or celebration. It isn't people! Portions have gotten OUT of control....check out the Cheesecake Factory. RIDIC.....if you actually ordered a meal at a restaurant and portioned it out into the number of servings. You would be shocked. And onto number 2......activity level. People were more active!

Now a days people come home from work, stuff their face and watch the boob tube all night. Back in the olden days, people would eat, clean up, go play outside and get to bed early. They wouldn't plop down on the couch and do nothing all night.

Things were just not as processed back then either. Things didn't ship from all over the world and country to local grocery stores. I believe things were more pure from bacon to butter to anything else. Nothing super mass produced and over processed. Ingredients were more nutrient dense and not cheapened down to increase profits and lower cost to consumers.

Also, there wasn't fast food. Fast food is cheap and fast. If you watch Food Inc, you will realize that most fast food isn't even food. There is NO nutrition in fast food. Its fatty. That is about it. Not even the good chub chasing fat.

If you eat 200 calories worth of twinkies vs 200 calories vs almonds/apples and budget that caloric amount into your diet....is that okay? I believe so. However, the bloat you get from the Twinkie can't be avoided. Also, your body will process those sugars fast leaving you hungry more quickly.

Make calories work for you by eating foods that help your body, give you energy and keep you full. Fiber and nutrient dense foods refuel and recharge your body....giving you energy and a level of fullness that will sustain you to your next meal. Can a Twinkie do all that? I think not! (maybe Twinkies need to make fiber added Twinkies like a lot of processed foods do now!)

Back then, people didn't worry about low carb vs no carb diet. They just ate. However, their carb intake wasn't out of control. They didn't munch on chips, crackers, candy all day long from a vending machine. Right now we just carbo load all day. We are maxed out on carbs and when we eat them they just convert to sugars and store as fat.

Its okay to eat starches and rice for dinner, just keep in mind how many carbs you have had that day. Try to be more active at night. Don't just plop down. If you are a plopper, then eat a lower carb meal. Proteins have less calorie per gram than carbs...protein up!

Bottom line, I do believe a calorie is just a calorie BUT you want to make your calories work for you. You read about those Twinkie Diets or that Whiskey diet......limiting calories work. If a Whataburger hamburger is 660 calores and you have 3 of them...that is 1,980 calories a day. Can you just live in three hamburgers? You would probably be fine if you did but that won't fill you up all day. Plus there is no nutrition in them..when will you ever poo???

Calories are just a calorie....but they are not created equal. Make them work for you. I believe this entire topic is just like the question....what came first the chicken or the egg?

LetUS Wrap you in Amazing Tasty Healthy Food: Chicken Lettuce Wraps

Need a great snack? Here is my healthy recipe of the week! Great snack or a great party appetizer!

Chicken Lettuce Wraps

3 TBPS Hoisin sauce (check it out http://en.wikipedia.org/wiki/Hoisin_sauce )
2 TBSP Honey (remember it has vitamins and minerals!)
2 TBSP Soy Sauce(low sodium)
1 TBSP Freshly minced ginger (its a root! look for it in the produce section!!!) check it: http://en.wikipedia.org/wiki/Ginger
2 tsp minced Garlic

Mix together and set aside. In a bowl combine:

2 cups cabbage (I use the pre shredded cole slaw that is ready in a bag for Convenience or you can get a bag of just shredder cabbage)
1/2 cup matchstick carrots
3 TBSP peanuts chopped
3 TBSP Green onion (green and white parts)
1 can water chestnuts
1 cup diced chicken breast (cooked...baked with salt and pepper before you chop. I also recommend chicken breast tenders...they cook faster! Chop after cooked to lock in more flavor)


Mix sauce into cabbage mixture. Place mixture into butter lettuce leaves and enjoy.

Shape Magazine and Metabolism

Check out Shape Magazine's article on metabolism...

http://findarticles.com/p/articles/mi_m0846/is_1_23/ai_107488078/?tag=content;col1

Great way to break down the basic's of metabolism.

www.rmrtest.com

Hey Chub Chasers, We all Gotta Have Some Fat Ya'll

Mkay. Lets review:

Protein: building blocks of the body
Carbs: Energy for the Body

Now you hear about healthy fats.....say what fat? Yes, you need fat too. We all have it...and its important mkay?

Fat does more internal things. It insultates your body organs, maintains your body temp and helps promote healthy cell function.

Fat also is an energy storage center for your body. Your body will store excess calories as fat, which is healthy, in moderation. Your body will store excess calories as fat.....so you can use them as energy later. Your body breaks down fat....for energy when needed.

So what I am saying, you can have your fat...and eat it too.

BUT....only certain types of fat ya'll.

Your body needs fatty acids to help build cell membranes...as well as help with key fuctions in the brain, eyes, and lunges. Fat helps your cells stay movable and flexible.

The human body uses fatty acids to do everything from building cell membranes to performing key functions in the brain, eyes, and lungs. The functions of fats include: (please itunes Baby Got Back...while reading....)

---Brain: Fats compose sixty percent of the brain and are essential to brain functioning which include learning abilities, memory retention and moods.

--Cells: Fatty acids help your cells stay moveable and flexible, as well as being responsible for building cell membranes
(ba-nanas)

--Heart: Sixty percent of our heart’s energy comes from burning fats. Specific fats are also used to help keep the heart beating in a regular rhythm...should a 90s music song cue here??

--Nerves: Fats compose the material that insulates and protects the nerves, isolating electrical impulses and speeding their transmission...so fats make you fast??

--Lungs: Lung surfactant (say that out loud three times), which requires a high concentration of saturated fats, enables the lungs to work and keeps them from collapsing (nobody likes saggy lunges)

--Eyes: Fats are essential to eye function (I am thinking that kid from The Sixth Sense had allllot of fats, I mean he sees dead people and all.....!)

--Digestion: Fats in a meal slow down the digestion process so the body has more time to absorb nutrients. Fats help provide a constant level of energy and also keep the body happy for longer periods of time. Fatsoluble vitamins (A, D, E, and K) can only be absorbed if fat is present (I call this a FATastic bonus!)

--Organs: Fats cushion and protect your internal organs (is this where more cushion for the pushin comes from???)

--Immune System: some fats help inflammation, helping your metabolism and immune system stay healthy and functioning (oh snap did someone say metabolism??)

Before you jump in the car and run to Chic-Fil-A......not all fats are created equal.

Some types:

-Monounsaturated fats: these are plant oils....from canola...to olive oil....also found in avocados, almonds, and seeds like pumpkin seeds and sesame seeds

-Polyunsaturated fats: sunflower, corn, soybean, and flaxseed oils, and also foods such as walnuts, flax seeds, and fish. This fat group includes the Omega-3 of fatty acids that are anti-inflammatory and your body can’t make. Omega-3 fats are found in very few foods. Salmon...this is why you eat wild salmon!

Omega 3s are called super healthy fats! They are needed for body functions like controlling blood clotting and building cell membranes in the brain. They are said to help with your heart, liver (who even has one left at this age) and depression.

Good sources: fatty fish like salmon, herring, mackerel, anchovies, or sardines, or if you don't want to eat that....try some cold-water fish oil supplements. Canned albacore tuna and trout can also be good sources, pending on how the fish were raised and processed.

Saturated fat: these come mostly in animal products like red meat and whole dairy milk.....also in tropical oils like coconut, palm and foods from these oils . These fats raise low-dense lipoprotein (LDL or "bad") cholesterol that increases your risk of heart disease.

PLEASE NOTE: It is NOT necessary to eat saturated fat sources since our bodies can produce all the saturated fat that we need when we consume enough of the bueno fats. (like a steakhouse in your body)

I do love me some red meat......but you have to make it a treat. Also, I try to eat a filet...which is leaner red meat...and fancy! I am fancy!

and now to the red headed step child of fats...the bully of them all....TRANS FAT:

okay I copied the definition because its just too gross EW:

Trans fats are created by heating liquid vegetable oils in the presence of hydrogen gas (vom), a process called hydrogenation. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil, which is very good for food manufacturers and very bad for you.

AKA its cheap....and bad....like a Vegas h@@ker.

Sources of trans fat are vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils...make sure you check the label....who wants cheap and bad h@@kers? Oh I mean fats.

Trans fat....raises LDL (bad cholesterol) and lowers HLD (good cholesterol).

So there you go...a lesson on findin' fats. You need to be careful with amounts. Since fats can be tricky...talk to your doc or a registered dietician about the amounts you need. But do add fats like fatty fish, olive oils, salmon, and almonds etc into your diet....cook with extra virgin (no Vegas h@@kers here) olive oils...instead of butter.

Limit red meats.....and stay away from those Vegas H@@kers, hey I am just looking out for ya. :)