Nutrition and Lifestyle information blog. Everyday health tips that you can live by to feel better and look better. Discusses health related issues and gives encouragement to make a positive change in your life.
Wednesday, August 26, 2009
Good Carb, Bad Carb
Carbohydrates are your body’s main energy source. It’s probably not a good idea to try to reduce your carbohydrate intake too much. Some people need more carbohydrates than others. The carbohydrate to protein ratio needed for each individual varies greatly. There is no one size fits all diet. You are unique in your body chemistry and metabolism.
“Simple” carbohydrates such as sugar and white refined products are not good for you period. Avoid them. “Complex” carbohydrates on the other hand such as whole grains and beans are good for you and are loaded with nutrients. Your body breaks these down at a slower rate therefore provides you with an even amount of energy instead of a spike and crash effect.
Simple carbohydrates such as in cakes, cookies, are high in sugar and low in fiber. This gives you little value for your body. Fruit and vegetables are also simple carbohydrates, but contain fiber and changes the way the body processes the sugar and slows down the digestion of these carbohydrates and makes it work more like a complex carbohydrate. Try to stay away from these simple carbohydrates: soda, candy, artificial syrups, sugar, white rice, white bread, white pasta, desserts. Try a delicious piece of fruit for dessert (grapes, watermelon, strawberries – yum). Try to change the way you think about food.
Eating lots of high glycemic index foods is not good for your body because it pushes your body to extremes – especially if you are overweight and you don’t exercise or move your body on a regular basis.
Complex carbohydrates are good for you they usually have a lower glycemic load – so sugars will be released at a more consistent rate.
So how do you know if a carbohydrate is good or bad?
Familiarize yourself with the Glycemic Load Factor (google it). This tells you how quickly and how high your blood sugar will rise after eating the carbohydrates as compared to eating pure sugar. Lower glycemic index foods are healthier for your body, and you will feel fuller, longer, after eating them. You can also look at the glycemic load of foods. It takes into account the index and the amount of carbohydrates in the food.
High glycemic load foods include – white crackers, French fries, honey, potatoes, refined cereals, soft drinks, sugar, white bread, white rice.
Low glycemic load foods include – barley, bran, brown rice, bulgur wheat, lentils, oatmeal, whole fruits, whole grain cereals, whole wheat products.
Some tips on how to switch to low GI foods:
Switch out white refined products for “whole” grain (rice, pasta, bread) Read the labels. If the ingredient list says “whole” wheat flour or “whole” oat flour, “brown” rice (etc) then it is more complex than simple.
Eat fruit instead of drinking fruit juice
Don’t eat a lot of potatoes
Eat lots of veggies and salads
Try quinoa as a side dish
What’s high? What’s low?
Hi GI = 70 and above
Medium GI = 56-69
Low GI = 55 and under
Thank you for reading Healthy Food Bytes: Good Carb, Bad Carb
Thursday, August 6, 2009
It's Too Hot To Cook
Healthy Food Bytes: It’s too hot to cook!
Try these simple nutritious salads for your next summer meal:
Caprese Green Salad
regular caprese just doesn’t have enough veggies for me J
4 c. of dark green lettuce (red leaf and green leaf are my favorite)
½ c. multi colored mini heirloom tomatoes
½ c. fresh mozzarella – chopped
Sliced sweet onion (such as
Bunch of basil leaves – ciffonade (you know, roll it up tightly and slice to get thin strips)
For the dressing
2 tbs. canola oil
2 tbs. good extra virgin olive oil
1 tbs. good quality balsamic vinegar
2 tbs. Agave nectar (natural sweetener that doesn’t spike blood sugar like table sugar does – looser consistency than honey - has a milder taste than honey)
Sea Salt and pepper to taste
Spinach Salad with Pecans, Feta Cheese, Pears and Cranberries
4 c. of spinach (baby or regular)
½ c. pecan halves
1 thinly sliced pear
¼ c. feta cheese crumbles
2 tbs. dried cranberries
Sliced red onion
For the dressing
2 tbs. canola oil
2 tbs. good extra virgin olive oil
2 tbs. unfiltered apple juice
2 tbs. natural unfiltered apple cider vinegar (for probiotic benefit)
2 tbs. Agave nectar
Sea Salt and pepper to taste
Note: you can swap out an apple for the pear.
Quick Curry Chicken Salad
Buy 1 Rotisserie Chicken (go ahead, you can cheat, it’s hot – remember)
Shred 2 cups of chicken (discard skin, save the rest for another meal)
Hand full of grapes (any variety, cut in half)
Hand full of walnuts (chopped)
¼ cup water chestnuts (chopped)
1 garlic clove - pressed
2 tbs. chopped sweet onion
For the Dressing
2 tbs. canola oil real mayo
2 tbs. organic plain yogurt
2 tbs. natural ranch dressing (in produce section)
1/8 t. turmeric (tumeric has all sorts of great health benefits – used in Auyervedic practice in
1/8 t. coriander
1/8 t. cumin
Sea Salt and pepper to taste
Mix all ingredients together, pour over chicken, grapes and walnuts
Mix well, serve in cups of Bibb lettuce - enjoy whole grain crackers on the side.
You can add more or less of whatever you like. Make these salads to your liking.
Thanks for reading Healthy Food Bytes
Tuesday, August 4, 2009
So You Don't Like Veggies?
Simple tips to help you expand your palate for veggies.
Eating more veggies couldn’t be easier.
To make your veggies taste better and make them more interesting, try different spices and sauces such as red pepper flakes, soy sauce, or a little sprinkle of Parmesan cheese. You can also combine other flavorful veggies and sauté green beans for example, with onions, bell peppers and fresh garlic. Also, don’t overcook your veggies. This zaps the life out of them therefore killing vital enzymes and nutrients. Your veggies should be crisp and colorful after lightly cooking them.
Try new veggies often and experiment with them in various ways. You may not like raw cabbage in a salad, but you may like it slightly sautéed with a little Asian flavored sauce. (check previous blog entries for recipes). Blend veggies into soups – carrots and butternut squash are particularly good in soups -makes the broth thicker too. Have you tried canned pumpkin in a waffle mix? Delicious! I’ll post the recipe later as Fall approaches us.
Keep trying at least a taste of veggies at each meal. You may be surprised that after a few times you will acquire a taste for it.
Thanks for reading Healthy Food Bytes