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Ever Consider Cooking Healthy This Thanksgiving?
Ever consider going healthy for Thanksgiving? The thought alone makes most people cringe… We’ve done some digging for you and found some incredibly healthy and very yummy Thanksgiving recipes that won’t harm your Thanksgiving workouts!
Enjoy…
Sweet Potato-Pecan Casserole
Recipe courtesy Ellie Krieger for Food Network Magazine
Prep Time: — Inactive Prep Time: — Cook Time:1 hr 15 min
Level:
Easy
Serves:
8 servings
Ingredients
Cooking spray
3 1/2 pounds sweet potatoes (about 5 medium), peeled and cut into 1-inch chunks
1/3 cup honey
1 large egg
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/8 teaspoon ground ginger
Kosher salt
1 tablespoon packed dark brown sugar
1/3 cup finely chopped pecans
Directions
Preheat the oven to 350 degrees F. Mist an 8-inch square baking dish with cooking spray.
Bring a few inches of water to a boil in a pot with a large steamer basket in place. Put the sweet potatoes in the basket, cover and steam until tender, 20 to 25 minutes. Transfer the potatoes to a bowl and let cool slightly. Add the honey, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon salt; whip with an electric mixer until smooth. Spread the sweet potato mixture in the prepared baking dish.
Mix the brown sugar, pecans and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, 40 to 45 minutes.
Per serving: Calories 160; Fat 4 g (Saturated 1 g); Cholesterol 25 mg; Sodium 180 mg; Carbohydrate 31 g; Fiber 3 g; Protein 3 g
Photograph by Andrew Mccaul
Herb-Roasted Turkey Breast
2008, Ina Garten, All Rights Reserved
Prep Time:25 minInactive Prep Time:15 minCook Time:2 hr 0 min
Level:
Easy
Serves:
6 servings
Ingredients
1 whole bone-in turkey breast, 6 1/2 to 7 pounds
1 tablespoon minced garlic (3 cloves)
2 teaspoons dry mustard
1 tablespoon chopped fresh rosemary leaves
1 tablespoon chopped fresh sage leaves
1 teaspoon chopped fresh thyme leaves
2 teaspoons kosher salt
1 teaspoon freshly ground black pepper
2 tablespoons good olive oil
2 tablespoons freshly squeezed lemon juice
1 cup dry white wine
Directions
Preheat the oven to 325 degrees F. Place the turkey breast, skin side up, on a rack in a roasting pan.
In a small bowl, combine the garlic, mustard, herbs, salt, pepper, olive oil, and lemon juice to make a paste. Loosen the skin from the meat gently with your fingers and smear half of the paste directly on the meat. Spread the remaining paste evenly on the skin. Pour the wine into the bottom of the roasting pan.
Roast the turkey for 1 3/4 to 2 hours, until the skin is golden brown and an instant-read thermometer registers 165 degrees F when inserted into the thickest and meatiest areas of the breast. (I test in several places.) If the skin is over-browning, cover the breast loosely with aluminum foil. When the turkey is done, cover with foil and allow it to rest at room temperature for 15 minutes. Slice and serve with the pan juices spooned over the turkey.
Read more at: http://www.foodnetwork.com/food/cda/recipe_print/0,1946,FOOD_9936_293710_RECIPE-PRINT-FULL-PAGE-FORMATTER,00.html?oc=linkback http://ow.ly/i/3LTfK
Quinoa With Garlic, Pine Nuts and Raisins
Courtesy of Ellie Krieger for Food Network Magazine
Prep Time:5 minInactive Prep Time: — Cook Time:20 min
Level:
Easy
Serves:
4 servings
Ingredients
1 cup quinoa, rinsed well
1/4 cup pine nuts
2 tablespoons extra-virgin olive oil
2 cloves garlic, thinly sliced
1/3 cup chopped fresh parsley
1/4 cup raisins
1 tablespoon fresh lemon juice
Kosher salt and freshly ground pepper
Directions
Place the quinoa in a saucepan and cook over medium heat until toasted, about 2 minutes. Add 1 3/4 cups water (or use low-sodium chicken broth) and bring to a boil. Reduce the heat to medium-low and simmer, covered, until…
Good Food Builds a Great Body
Labeling for products that meet the USDA-NOP standards (Photo credit: Wikipedia)
A healthy diet requires much more than simply cutting out junk food and limiting your intake of sugar —it involves getting the most nutritional “punch” out of every bite you take. It takes good food to build a fit body. But did you know that your food choices also have an impact on the environment? If you’d like both a healthy body and a healthier environment, consider buying local and certified organic foods. Let me first start by defining “organic” as the term has become more loosely used in the last few years…
A certified organic food is raised, grown, and processed without the use of synthetic fertilizers, herbicides, insecticides, fungicides, antibiotics or hormones. Only farmers who produce food according to USDA organic standards and become certified by an independent third-party accredited agent can label their product as “certified organic” (with the exception of very small farms with sales under $5000 annually). The small farms are operations that are most commonly seen at farmers markets.
If you browse the USDA website you will find an article on a food and nutrition project in 2001 from our friends at Harvard University. According to this 2001 study, today’s conventionally grown fruits and vegetables have about half the vitamin content of their 1963 counterparts. And as we progress, the nature of “conventional farming” is producing crops that have depreciating nutrient contents. Organically grown food, however, is more nutritious than food produced using synthetic chemicals. On average, organically farmed food is 63 percent higher in calcium, 73 percent higher in iron and 118 percent higher in magnesium, while being 29 percent lower in mercury. This information can also be found on the USDA website. Want to know for yourself? click this link for the results of that study: http://www.organicconsumers.org/Organic/organicstudy.cfm
There are numerous reasons to make the switch to organic. Besides potentially providing more nutrition per bite, organic foods may also help you fight off disease. You may have heard of flavonoids, which plants produce in response to environmental stresses, such as competing plants or insects. Flavonoids have high levels of antioxidants, which serve as the plant’s natural defense and help us fight disease as well. In conventional, also known as non-organic, farming the pesticides, herbicides, and antibiotics severely limit and in some cases prevent the plant from yielding viable flavonoids. According to the 2005 State of Science Review, antioxidant levels are about 30 to 40 percent higher in organic food than chemically-grown foods produced under the same conditions. Most antioxidants are found in the peels of fruits and vegetables, but many people cut away the peel of conventionally grown produce to reduce their exposure to pesticides. Scientists now have a better understanding of how disease and environmental toxins are linked and have proven that exposure to chemical fertilizers and pesticides does impact our health. Some pesticides have been shown to disrupt the human endocrine system (which regulates our hormones), while others have been linked to breast cancer, uterine cancer and asthma. Since it is safe to eat the skin of an organic fruit or vegetable, you get the maximum amount of antioxidants from your produce when you buy organic, and you can rest assured that there are no harmful pesticides or chemicals.
Earlier, I mentioned that eating organic is a great way to be confident about what you ingest, but it’s also a great way to ensure that our environment is protected for generations to come. In the 1950’s, as our population began to multiply quickly, farmers began using chemical fertilizers and pesticides in order to boost crop yields. Since that time, insects, weeds and plant diseases have developed resistance to these pesticides, which has prompted the development of stronger pesticides and the need for multiple applications during the growing cycle. Despite the tremendous increase in the use of pesticides since the 1950’s, the percentage of crop volume lost to pests has remained about the same. It really makes you think, was it worth it? The USDA estimates that about 40 percent of the world’s agricultural soil is seriously depleted due to erosion (a result of planting the same crop over and over again), nutrient depletion (due to the use of chemical fertilizers) and salinization (the build-up of salt in the soil due to excessive irrigation). The good news here is that this damage can be reversed over time. We can rebuild healthier soil with organic farming by rotating crops (the practice of planting different crops in the same area in order to regenerate nitrogen in the soil), using compost instead of chemical fertilizers, and being more aware of water usages on our crops. Soil structure and fertility are things that we should never take for granted. It is a real problem, and it is our responsibility to our offspring to provide fertile and healthy soil.
When it comes to your health—and the planet’s—here are the top eight reasons why you might want to purchase organic foods whenever possible:
- Protect the health of children. Children are exposed to four times the level of pesticides in food than adults. Pesticides affect children more profoundly due to their higher metabolisms and smaller body mass.
- Look after your own health. Several pesticides that are banned in the U.S. and Canada are used on foreign crops and shipped here for consumers to buy. Everyone in the world today has pesticide residues throughout their body. The FDA identifies illegal pesticides on 5.6% of the 42 commonly consumed crops, some crops are considerably more contaminated than others. 12 foods had contamination rates higher than 5.6% – These foods are commonly referred to as the “Dirty Dozen”.
- Safeguard the health of farm workers. Studies have shown that conventional farmers have six times the cancer risk of non-farmers. Because fertilizers and chemicals are often distributed by air, farm workers can be exposed to large quantities of chemicals without protection.
- Preserve the soil. Over three billion tons of topsoil are lost each year in the United States and Canada due to erosion caused by conventional farming methods.
- Protect the water. Pesticides are known to contaminate groundwater, which affects the drinking water supply in most of the United States. If pesticide-contaminated water reaches lakes, rivers and other bodies of water, it allows the rapid growth of algae and suffocates the natural aquatic plants and animals.
- Conserve resources. Conventional farming uses a vast amount of petroleum-based herbicides to kill weeds, while organic farming uses labor-intensive practices such as weeding by hand.
- Fight global warming. Petroleum-based fertilizers give plants the nitrogen they need for rapid growth, but these nitrogen compounds can enter the atmosphere and contribute to global warming.
I hope you have found the article on eating organic both informative and motivating. Please do your research on the topic and become an informed “ingester” as it might just give you a few more years on this lovely planet. Personally, I enjoy the task of growing my own veggies in a back yard garden, but I understand that’s not for everyone… So I’m posting links below to my favorite farmers markets here in Greensboro.
http://www.ncagr.gov/markets/facilities/markets/triad/
Related articles
- Is your organic produce chemical free? (kypost.com)
- Organic produce test (wxyz.com)
Trick or Treat: Alternatives to Halloween’s Candy Craze
Today about 1 in 3 kids in the United States are considered overweight or obese, and many parents and adults are looking for ways to help kids lead healthier lifestyles. As part of this trend, parents are making different choices about the treats they hand out at Halloween, too. In addition to the concern of rising obesity rates, some parents simply fear Halloween candy because they loathe dealing with sugar crazed children or they feel guilty watching them scarf down a pillowcase full of junk food. For those of you watching your family’s sugar intake this year, we would like to provide you with some healthier Halloween trick or treats…
First off, let us start with your pre-Halloween scare; How many calories are in your favorite tradition candy?
| Candy Corn | 20 pieces | 150 cals | 33 g sugar |
| Tootsie roll | 6 pieces | 154.8 cals | 23 g |
| Hershey’s kisses | 4 pieces | 153 cals | 17 g |
| Reeses pumpkins | 2 pieces | 180 cals | 19 g |
| Butterfinger | 1 bar | 270 cals | 11 g |
| Snickers | 1 bar | 272 cals | 14 g |
| Starburst | 1 bar | 240 cals | 6 g |
| Sour Patch kids | 16 pieces | 150 cals | 25g |
Pretty scary right? Those calories can add up pretty fast! Here’s a fun fact for you from Children’s healthcare Journal: By visiting 15 houses, the average trick-or-treater can collect up to 60 pieces of “fun-size” candy on Halloween night. When looking at the calories, fat and sugar content of a bag of typical Halloween treats, it is found it to be equivalent to 4,800 calories, one-and-a-half cups of fat and three cups of sugar!
Fortunately for you, there are plenty of options recommended to fight the sugary battle. Parenting Magazine recognizes the importance in teaching great habits early by advising to limit the candies kept and discard the rest… So what do you do with the extra candy? Believe it or not, there are a lot of people that would welcome that candy, and you can use it as a powerful lesson for your children. You can give it to area ministries that will help divvy it out to the community.
Family Fun magazine recommends becoming a trend setter in your neighborhood by passing out healthier options. We have saved some links for healthier options to pass out to to your Trick-or-Treaters…
· Unreal™ Candy
· SNAP Infusion®
· Angell Organic Candy Bars
· Surf Sweets
· Plum Organics Teensy Fruits
· Clif Kid Twisted Fruit
· Green & Black’s Organic Chocolate Bars
We recommend these “best from the rest” options as well:
TRICK GOODIES
- Halloween Themed – stickers, pencils, coloring books, crayons
- Halloween Tattoos
- Play Dough
- Glow Sticks
- Bubbles
- Plastic Jewelry
- Vampire Teeth
TREAT GOODIES
- Granola Bars
- Fruit Chews
- Dried Fruit Packs
- Chocolate Covered Pretzles
- Raisins / Chocolate Covered Raisins
- Fruit Leathers
- Trail Mix
- Popcorn / Cracker Jacks
Thank you for reading our post on healthier trick or treat options. We hope that you’ve enjoyed the information. Please stay tuned or follow our blog for more tips weekly!
Stick with these foods, and you can’t go wrong!
Master Foods List
Basic Guidelines for Diet Success
- Eat at least 5 smaller meals. This promotes raising your resting metabolism and burning more calories. A boosted metabolism will burn more calories throughout the day. Eating often also helps keep your energy up throughout the entire day
- Combine your carbs with protein. This combination is easier for the body to breakdown and makes it harder for the body to store carbs as Fat. Including protein each meal will help build leaner muscle – which also happens to burn more fat…
- Fats are hard for your body to break down. Avoid saturated fats– Various fats contain different proportions of saturated and unsaturated fat. Examples of foods containing a high proportion of saturated fat include animal fats such as cream, cheese, butter, and ghee; suet, tallow, lard, and fatty meats; as well as certain vegetable products such as coconut oil, cottonseed oil, palm kernel oil, chocolate, and many prepared foods.
- Don’t overfeed your body. Rule of thumb is that if it fits in the palm of your hand, its pretty much a portion. Exceeding proper portions causes the body to store excess calories as fat
- Be proactive. Planning ahead will help you make better choices. It will also help ensure you are eating often enough and have proper meals and snacks. When we are rushed or hungry, we often make bad food choices or overeat
- Water, water water! Staying hydrated keeps muscle growing. Being hydrated also keeps your metabolism up. Shoot for 2 – 3 quarts a day. 2qts if you are a smaller female.
Protein
Turkey breast
Turkey lean ground
Steak, top round
Steak, top sirloin
Beef, lean ground
Ham lean
Wild game
Egg whites
Tuna
Haddock
Salmon
Swordfish
Crab
Lobster
shrimp
Carbs
Sweet potato
Squash
Beans
Corn
Brown rice
Wild rice
Whole grain pasta
Oatmeal
Rice cakes
High fiber cereal
Popcorn
Whole grain tortillas
Breads
Apples
Oranges
Fat free yogurt
Vegetables
Broccoli
Asparagus
Lettuce
Carrots
Cauliflower
Green beans
Green peppers
Eggplant
Peas
Onions
Artichokes
Cabbage
Celery
Zucchini
Cucumbers
Spinach
Kale
Allowed fats
Avocado
Sunflower seeds
Most seeds
Cold water fish
Natural peanut butter
Low fat cheese
Olives
Canola oil
Sunflower oil
Olive oil
Coconut oil (raw)
Avoid:
Butter
Mayonnaise
Whole fat dairy
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Related articles
- Avocados, Good Fats & Heart Health (avocadocentral.com)
- Finding Foods That Lower Cholesterol (answers.com)
- How to Read the Nutrition Facts Label (sheerbalance.com)
Summer Pasta salad… without the pasta
Our buddies over at Primepursuit.com sent us this awesome and very healthy summer recipe. Let us know how you like it!
Summer is practically here and that means picnics, barbecues, and finding meals you feel like eating when it’s hot and sticky outside. Here is an awesome veggie “pasta” salad that Leigh and I put together the other night while grilling some burgers. We ate it straight away, but the leftovers tasted even more amazing the next day. Perfect for a make-ahead pot luck dish for your next get-together!
If you’ve never blanched veggies before, you will learn today! It’s a great technique to have in your little chef tool kit. I love how it takes the edge off of raw veggies while still maintaining a slight crunch plus it helps seal in color, flavor and nutrients!
Salad Ingredients
2 packages broccoli slaw
carrots, diced
peppers, diced
broccoli, cut into small florets
cauliflower, cut into small florets
sea salt
nitrate free pepperoni
your favorite cheese, cubed small (optional)
olive oil
vinegar
spices for vinaigrette (see below)
Blanching Process
- Bring a large pot of water to a rapid boil over high heat.
- Prepare a large bowl and nested colander with ice water.
- Add a Tbsp or 2 of sea salt to boiling water.
- In small batches, put veggies in boiling water–keeping like veggies together.
- Let boil for 1-2 minutes.
- Remove veggies from boiling water with slotted spoon and place immediately in ice bath.
- Once cooled, remove veggies from ice bath (this is where the nested colander comes in handy!) and place on a towel lined pan to dry.
- I found it easiest to blanch the broccoli slaw last so I could pour the boiling water through a colander entirely. Otherwise, it becomes difficult to get every piece of slaw out with a slotted spoon!
- Let veggies dry on towel, use in salad or store in fridge for later use.
Are you on a gluten free diet? Beware of these foods…
If you’ve gone “gluten free” but still can’t seem to lose the unwanted weight and feel better no matter how hard you try, then I have shocking news for you… you still may be taking in gluten in your diet and you don’t even know it.
If you would like:
Better energy
Enhanced weight loss
Improved digestion
No more chronic gas and bloating
Reduced muscle and joint pain
Hormone re-balancing
Then you should probably be on a more gluten free diet. You’ve seen in my previous posts that I recommend gluten free for ALL of my clients not only those that are experiencing obvious side effects from gluten intolerance.
Why is Gluten Bad for you?
Gluten: (from Latin gluten, “glue“) is a protein composite found in foods processed from wheat and related grain species, including barley and rye. It gives elasticity to dough, helping it to rise and to keep its shape, and often gives the final product a chewy texture. Gluten is the composite of a gliadin and a glutelin, which are proteins basically. Here’s the skinny on why sometimes our body can “attack” itself when we have gluten problems. This gliadin protein that I just mentioned is very similar in structure to proteins found in the tissue of our thyroid or pancreas, BUT not similar enough to prevent our body from creating antibodies against it. The problem with it being similar is that now those antibodies will attack the good proteins in the thyroid and pancreas ultimately causing autoimmune diseases like type 1 diabetes, hypothyroidism, etc.
Often gluten remains in the gut and causes inflammation there. It causes intestinal cells to die prematurely and causes oxidation on those cells. This effect creates a “leaky gut” and a leaky gut can allow bacterial proteins and other toxic compounds to get in the blood stream, which can also lead to autoimmune attacks on the body. A leaky gut also means that food as not digested properly and nutrients are not absorbed fully, which can lead to nutrient deficiencies.
According to the American Journal of Medicine, gluten causes gut inflammation in at least 80% of the population and another 30% of the population develops antibodies against gluten proteins in the gut. when it comes to things that we, as humans, have just not yet adapted to consume wheat (gluten) is probably one of the top on the list. It is not an easy task to remove something that is as present as wheat in our society, but try it and I guarantee you’ll be feeling better in no time – EVEN if you don’t think you have side effects currently…
Related articles
- A Guide To The Gluten Free Lifestyle [One Month Challenge] (collegecandy.com)
Are you drinking the BEST green tea for your body?
Green tea, scientifically called Camellia sinesis, offers many different health benefits due to the high concentrations of antioxidant contained in the unfermented tea leaves. The various types of green tea depend upon the climate and area of the world that it was cultivated from.The best green tea is caffeinated, hot brewed green tea, in whatever flavor you enjoy enough to drink three cups of per day, Harvard indicates. The best way to consume your green tea is by brewing your own. Decaffeinated hot tea, bottled green tea and instant teas have less of these important compounds. The U.S. Department of Agriculture reported in 2007 that regular green tea delivers the best benefits, with 127mg of catechins.
I’ve done some research for all of you green tea drinkers, and I’ve found a few of the BEST choices for you. Each derivative of the beverage has slightly different benefits so find the one that best suits your needs and drink away!
Gunpowder
Grown primarily in Zhejian, China, this variety of green tea is one of the most popular types of Chinese green teas, according to TeaDiscussion.com. This tea variety appears in the shape of pellets that open up during the brewing process.
Dragonwell
Like Gunpowder green tea, Dragonwell green tea is grown in the Zhejian area of China and is one of the more common Chinese varieties. This type of green tea is also referred to as Long Jing in China. The leaves of this tea are flat and have a jade color.
Hyson Lucky Dragon
This premium green tea variety has a more full-bodied taste compared to other types of green tea. Its leaves are yellowish-green in color, and it is a premium green tea, according to TeaDiscussion.com.
With a smooth taste and very light fragrance, Gyokuro is one of the best types of green tea to come out of Japan, according to TeaDiscussion.com. This type of green tea is harvested a bit differently than other types of green teas. In the final weeks before harvesting the tea leaves, they are taken out of the direct sunlight, which may play a part in its appearance, fragrance and taste.
Unlike the Gyokuro green tea leaves, Sencha leaves are exposed to direct sunlight prior to being harvested. Sencha green tea is a common Japanese variety that is called the ‘everyday’ tea in Japan by TeaDiscussion.com.
A unique Japanese green tea, Houjicha green tea leaves are roasted, which gives them a nutty flavor and brown coloring. The roasting process also lowers the amount of caffeine in this variety, so it may be a good choice for someone trying to cut back on caffeine consumption.
Related articles
- The Beauty of Green Tea (truebeautyu.com)
Regulating blood sugar levels for the diabetic athlete…
Fruits
According to the Australian Institute of Sport, fresh fruit such as apples, mangoes, pears and oranges are ideal foods for diabetic athletes due to the low glycemic index
Pasta
According to the Australian Institute of Sport, the diet for a diabetic athlete would not be complete without pasta. Pasta is an ideal food for maintaining proper body glucose levels, due to its quantity of complex carbohydrates and a glycemic index of 41. According to the Cleveland Clinic, all athletes, diabetic athletes in particular, should consume a meal consisting of complex carbohydrates one to three hours prior to a workout or competition.
Dairy Products
According to Sportsmd.com, dairy products such as milk and low-fat yogurt are essential foods for the diabetic athlete. Whole milk has a glycemic index of 27. The glycemic index for skim milk is 32 and low-fat yogurt has a glycemic index of 33. Athletes with diabetes can benefit greatly from a diet rich in dairy products, due to the presence of essential vitamins and minerals combined with a low glycemic index.
These are only a few food groups and few examples of ideal gi foods. Below, I’m going to give you a step by step breakdown of how your meals should be proactively structured to prevent that fluctuation of blood sugar through out the day.
Step 1
Plan for breakfast meals to contain bran and fruits. Cereals with oats, bran or barley are good low GI choices. Bran cereals rank on an average from 38 to 42 per 1 cup serving. Add 8 oz. full or skim milk to your cereal, which ranks between 27 to 32 on the GI scale. One medium apple, pear or orange is 38 to 42 glycemic index. Try a slice of oat bran bread or whole grain bread, which ranges from 48 to 51, with a banana and low-fat peanut butter spread. Avoid cereals with added sugar, which will raise the GI ranking.
Step 2
Eat vegetables and pasta for lunch. Make a 1 cup serving of spaghetti, penne or rigatoni, which yields 37 to 44 glycemic index, and add peas, peppers and celery or opt for eggplant, broccoli and artichoke. Vegetables contain between 15 to 48 glycemic index and are low in carbohydrates, which totals a lower overall glycemic load. Choose a light lunch salad with cucumbers, spinach and tomatoes; each contains a GI of less than 15 per serving. Drink 100 percent fruit juice, such as apple, orange or pineapple. Each contains between 40 to 46 GI per 8 oz serving.
Step 3
Make dinner meals containing rice, beans or sweet potatoes. Brown rice or long-grain rice contains 47 to 55 GI. Beans, such as kidney, lentil and black beans, are low GI, ranking between 28 to 30. Sweet potatoes are a nutritious side, averaging 54 on the GI for a medium-sized potato. Try to avoid white potatoes, which average medium to high on the glycemic index.
Step 4
Add lean meat to your meals. The glycemic index does not rank meats, but meat is important as a protein source. Choose chicken, lean sirloin or fish as part of your meals to get adequate amounts of protein and omega-3 fatty acids. Avoid saturated fats, which contribute to arterial plaque and heart conditions.
Step 5
Snack on healthy fruits, vegetables or nuts. Some snack foods rank low in glycemic index, but they are not nutritious or heart healthy. Harvard Health Publications lists candies, such as M&Ms and potato chips as ranking between 33 to 54 on the GI. If you are trying to watch your weight, keep diabetes in check or lower your fat and calorie content, these foods are not optimal snacks. Try hummus dip, ranking at 6, on a wheat tortilla, ranking at 30.
Again, this is not comprehensive and should only be used as a general guideline when planning your meals. If you are curious as to how to determine the glycemic load of other foods use this general rule:
- for determining glycemic load – multiply the GI by the amount of carbohydrate per serving in the food, then dividing that number by 100. Glycemic load is a more detailed means for ranking blood glucose levels and the glycemic load is often lower than the actual GI number. Foods that are naturally low in glycemic index include whole grains, vegetables and fruits.
- Although there are no health risks to following a low GI diet, you should stay attentive to consumption of calories, sugars and fats in your foods to prevent health problems. Foods are not currently ranked by glycemic index on nutrition labels. Make a list of low glycemic index foods before shopping to make the process easier.
English: Illustration of the changes in blood glucose over time following a high and low GI carbohydrate. Designed and made Public Domain by Scott Dickinson (user: Studio34), Sydney, Australia. (Photo credit: Wikipedia)
Related articles
- How You Can Use the Glycemic Index Easily (thejoyoffitness.wordpress.com)
- Low carb high protein diet (foodlowcarb.wordpress.com)
- How the Glycemic Index Works (siliconvalleylatinoleadership.com)
- Exercise and Blood Sugar – 3 (aashirwadhealingcentre.wordpress.com)
Traditional Hummus Recipe
Ingredients:
- 1 16 oz can of chickpeas or garbanzo beans
- 1/4 cup liquid from can of chickpeas
- 3-5 tablespoons lemon juice (depending on taste)
- 1 1/2 tablespoons tahini
- 2 cloves garlic, crushed
- 1/2 teaspoon salt
- 2 tablespoons olive oil
Preparation:
Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth.
Place in serving bowl, and create a shallow well in the center of the hummus.
Add a small amount (1-2 tablespoons) of olive oil in the well. Garnish with parsley (optional).
Serve immediately with fresh, warm or toasted pita bread, or cover and refrigerate.
Variations
For a spicier hummus, add a sliced red chile or a dash of cayenne pepper.
Storing Hummus
Hummus can be refrigerated for up to 3 days and can be kept in the freezer for up to one month. Add a little olive oil if it appears to be too dry.
Carolina Personal Trainer 