Rick Gallop's Books
I've looked at various forms of the g.i. diet and for my money I really like Rick Gallop's book. He devised the traffic light pattern for the diet (red, yellow, green light foods) and combined it with dividing your dinner plate into sections; 1/4 plate protein, 1/4 plate good carbs, and 1/2 plate veggies/fruit. His tips and guidelines are clear, short, and to the point. The G.I. Diet is the first book and Living the G.I. Diet is the second book which is pretty much like the first except a little more in depth and it has a good recipe section. Simple and easy to follow. For the first time I have found a diet I can live with.
November 11, 2005
November 01, 2005
Steel Cut Oats
You gotta love the Scottish people. Not only did they give us golf, that most venerable of games that one loves to hate, and Haggis (ok this is weird but I like Haggis), but they also gave us oatmeal.
The perfect breakfast food! For these few things I really enjoy, I will forgive them for the bagpipes.
Thinking of losing weight? Oatmeal (large flake, old fashioned or steel cut) for breakfast is a really good place to start as you start your day.
I clipped the following info from a post in a weight loss forum about oatmeal, particularly steel cut oats:
Steel-cut oatmeal (aka Scotch oats and pinhead oats) is unrefined and most closely resembles the natural oat grain. Rolled oat products are very refined and not only greatly reduce the cooking time, but more importantly the digestion and absorption time of the carbohydrates contained in the cereal. Quick oats, are rolled even finer to cook fast, in about 1-2 minutes, while regular oats cook in 5-7 minutes. Oatmeal is the only food that naturally contains GLA (gamma linolenic acid) an essential fatty acid critical to the body's production of the favorable eicosanoids (PGE1 - prostaglandins). Oatmeal has been proven to lower cholesterol, reducing the risk for heart disease.
The distinctive hearty, chewy texture of steel cuts makes them a favorite.
Steel-Cut Oats are whole grain groats (the inner portion of the oat kernel) which have been cut into only two or three pieces. They are golden in colour and resemble mini rice particles.
How are they different from Rolled Oats? Rolled oats are flake oats that have been steamed, rolled, re-steamed and toasted. Due to all of this additional processing they have lost some of their natural taste, goodness and texture.
What makes Steel-cut Oats so special? Grains are essential to a healthy lifestyle and form the foundation of the food pyramid. Steel-cut oats are inherently full of nutritional value and are high in B-Vitamins, calcium, protein and fiber while low in salt and unsaturated fat. One cup of steel-cut oatmeal contains more fiber than a bran muffin and twice as much fibre as Cream of Wheat.
Listening to a tune on "the pipes" as your enjoying your "oats" may or may not help your weight loss, but you can always give it a try :)
You gotta love the Scottish people. Not only did they give us golf, that most venerable of games that one loves to hate, and Haggis (ok this is weird but I like Haggis), but they also gave us oatmeal.
The perfect breakfast food! For these few things I really enjoy, I will forgive them for the bagpipes.
Thinking of losing weight? Oatmeal (large flake, old fashioned or steel cut) for breakfast is a really good place to start as you start your day.
I clipped the following info from a post in a weight loss forum about oatmeal, particularly steel cut oats:
Steel-cut oatmeal (aka Scotch oats and pinhead oats) is unrefined and most closely resembles the natural oat grain. Rolled oat products are very refined and not only greatly reduce the cooking time, but more importantly the digestion and absorption time of the carbohydrates contained in the cereal. Quick oats, are rolled even finer to cook fast, in about 1-2 minutes, while regular oats cook in 5-7 minutes. Oatmeal is the only food that naturally contains GLA (gamma linolenic acid) an essential fatty acid critical to the body's production of the favorable eicosanoids (PGE1 - prostaglandins). Oatmeal has been proven to lower cholesterol, reducing the risk for heart disease.
The distinctive hearty, chewy texture of steel cuts makes them a favorite.
Steel-Cut Oats are whole grain groats (the inner portion of the oat kernel) which have been cut into only two or three pieces. They are golden in colour and resemble mini rice particles.
How are they different from Rolled Oats? Rolled oats are flake oats that have been steamed, rolled, re-steamed and toasted. Due to all of this additional processing they have lost some of their natural taste, goodness and texture.
What makes Steel-cut Oats so special? Grains are essential to a healthy lifestyle and form the foundation of the food pyramid. Steel-cut oats are inherently full of nutritional value and are high in B-Vitamins, calcium, protein and fiber while low in salt and unsaturated fat. One cup of steel-cut oatmeal contains more fiber than a bran muffin and twice as much fibre as Cream of Wheat.
Listening to a tune on "the pipes" as your enjoying your "oats" may or may not help your weight loss, but you can always give it a try :)
October 26, 2005
What Does Glycemic Index Mean?
A low GI eating plan is based on foods with a lower ranking according to the glycemic index. The glycemic index (GI) is a new system for classifying carb foods, according to how fast they raise our blood-sugar levels. The higher the GI value of a food, the faster the rise in blood glucose. The glycemic index separates foods into three general categories:
High Glycemic Index Foods (GI 70+), that cause a rapid rise in blood-glucose levels.
Intermediate Glycemic Index Foods (GI 55-69) causing a medium rise in blood-glucose.
Low Glycemic Index Foods (GI 54 or less), causing a slower rise in blood-sugar.
A rapid rise in blood-glucose levels increase cravings for high glycemic foods. Low glycemic foods reduces the body's tendency to turn carbohydrates into fat and lowers cravings.
A low GI eating plan is based on foods with a lower ranking according to the glycemic index. The glycemic index (GI) is a new system for classifying carb foods, according to how fast they raise our blood-sugar levels. The higher the GI value of a food, the faster the rise in blood glucose. The glycemic index separates foods into three general categories:
High Glycemic Index Foods (GI 70+), that cause a rapid rise in blood-glucose levels.
Intermediate Glycemic Index Foods (GI 55-69) causing a medium rise in blood-glucose.
Low Glycemic Index Foods (GI 54 or less), causing a slower rise in blood-sugar.
A rapid rise in blood-glucose levels increase cravings for high glycemic foods. Low glycemic foods reduces the body's tendency to turn carbohydrates into fat and lowers cravings.
October 06, 2005
The G.I. Diet in a nutshell
The GI diet is less strict than Atkins Induction, and it allows some carbs (whole grain), but the carbs are still limited. Foods are basically set up like a traffic light - green light foods are the foods allowed at any time, yellow light foods are caution foods, and red light foods are the foods to avoid. Pretty much the idea is to fill your plate with 50% fruits/non-starchy vegetables, 25% protein, and 25% carbs, such as brown rice, whole-wheat pasta, or a few boiled new potatoes. It's based on the glycemic index of foods, and the foods to eat are the ones which have the least impact on blood sugar. It also encourages more of the use of "good fats," like olive oil, and discourages saturated fat.
The GI diet is less strict than Atkins Induction, and it allows some carbs (whole grain), but the carbs are still limited. Foods are basically set up like a traffic light - green light foods are the foods allowed at any time, yellow light foods are caution foods, and red light foods are the foods to avoid. Pretty much the idea is to fill your plate with 50% fruits/non-starchy vegetables, 25% protein, and 25% carbs, such as brown rice, whole-wheat pasta, or a few boiled new potatoes. It's based on the glycemic index of foods, and the foods to eat are the ones which have the least impact on blood sugar. It also encourages more of the use of "good fats," like olive oil, and discourages saturated fat.
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