"Tell me what you eat, and I will tell you what you are."
-Jean Anthelme Brillat-Savarin
I want to begin this post with some caution. I said from the start--I am not a nutritionist. I am a certified health coach, trained in the habits of health. I can point you to many resources and I do have a plethora of information, but I really can't tell you "what" you should and should not eat.
Dr. A has researched nutrition extensively, particularly as it relates to weight loss and health. At the bottom of this post, I've included an interview from the Habits of Health radio where Dr. A talks about the importance of eating low glycemic foods.
Essentially, eating low glycemic foods is the best way to lose weight and create health. So, in Chapter 9 of Dr. A's Habits of Health he created glycemic index charts that are color coded. These charts give you extensive lists of the best possible foods to choose from and those that you should avoid if you want to lose weight and have a healthy body. It's not that the high-glycemic foods are "bad" things. Actually--food has no morality, so there are no "good" or "bad" foods. Only healthy, not as healthy, and unhealthy.
Let me give you an example: Citrus fruits (except oranges) and raspberries are on the Very Low GI for fruits. Oranges, strawberries and apples make it onto the moderate. But if you want to lose weight--then you should actually avoid the high glycemics--like bananas, blueberries, grapes, pineapple, and watermelon.
I can already hear some of you. Gasp! "But, Dana! Fruit is a healthy choice!!! You're not going to tell me that fruit is unhealthy."
I agree with you. Fruit is healthy. And *I*am not telling you to do or not do anything--I'm simply stating the facts that are outlined in the Habits of Health. However, if you want to lose weight, you're not serving yourself by fueling your body with high glycemic foods.
WHY GO LOW?
Well, let me first explain how the glycemic index works. How is it determined if a food is placed in the very low, low or high category?
To determine the rating, here's what happens:
You eat a food, particularly carbs.
How high does it raise your blood sugar in 30 minutes compared to eating straight sugar?
If it spikes up fast, like it would with sugar, it's a high glycemic food.
When your blood sugar goes up rapidly, it stimulates insulin release and makes your blood sugar go into your cells. So high glycemic, raises insulin fast.
When your insulin goes high, quickly and often, you wear our your pancreas and your cells and you begin to actually STORE fat.
Have you heard of insulin resistance? This is basically what it is.
Dr. A suggests that you want to turn off your "insulin pump" by eating low glycemic. We need carbs, but we need smart carbs. In fact, we need 50% of our food to be carbohydrates--but those things should come from the "very low" or "low" glycemic categories.
Even veggies have carbs. That's why we promote eating lean & green. Lean proteins and low glycemic veggies. Deriving your carbs from plants/vegetables is great! But which veggies is important, too. While spinach, zucchini and cauliflower all make it on the vast list of very low GI, veggies like peas, corn, cooked carrots and beets don't make the cut. They are high on the glycemic index with a GI >50.
If all of this seems like I'm talking in a foreign language--I UNDERSTAND! It has taken me a long time to begin to understand it, and even longer to begin to understand how to apply it.
I really can't stress enough how valuable Dr. A's book will be to you. It is so packed with all the information you're begging me to give you!
Today's Challenge
Listen, learn, be inspired, and work on your meal plan!
Here's a testimonial from Dr. A's website about someone who used his color coded GI system on her vacation.
Dr. A's Habits of Health Radio Broadcast: "Low Glycemic Eating."
Dr. A & My dear friend and fellow Health Coach, Shirley, on WBAL TV in Baltimore:
211 Pound Lighter Mom Offers Tips
211 Pound Lighter Mom Offers Tips
High Protein/Low Carb Recipes on Pintrest.
Healthy Snack ideas.
Remember, those of you who are really struggling with the planning and the ideas for food--it's not a cop-out to use the meal replacements. We couldn't have lost a combined 76 pounds without them. I also utilize some of the meal replacements as I am maintaining as it the easiest and best choice for me. These meals were researched and formulated at Johns Hopkins and are used a Johns Hopkins Weight Loss Clinic for safe and effective weight loss. Worth exploring as a viable option. They led you to the healthy habits we're longing for in our lives and allowing us the luxury of learning and growing while we're losing! They are not necessary, but always available! If you use these replacements you also have the added support of me as your health coach.
