Low GI Meals.....

8:02 AM Remy Maguire - Manifest the Best 0 Comments

BREAKFAST

Eat more
Fresh fruits – particularly apples, pears, plums, cherries, peaches, berries and citrus fruits
Low-fat dairy products, such as skimmed milk and low-fat yoghurts
Low-GI cereals, such as oats, muesli, bran sticks and oat or rice bran
Low GI breads, such as wholegrain, nutty varieties and rye bread. Don’t be fooled into thinking that just because a bread is wholemeal it is low GI. Plain, wholemeal bread has almost the same GI rating (69) as white bread (70) so make sure you go for breads that contain wholegrains, nuts and seeds
Oily fish, such as mackerel, salmon and kippers
Lean red meat, such as extra lean bacon and ham
Nuts and seeds – sprinkled on cereals, fruit salads and yoghurts and baked in breads and muffins
Unsweetened, fresh fruit juices
Vegetable juices
Fruit-based smoothies

Eat less

Sugar in tea and on cereals
Refined, processed breakfast cereals
White and wholemeal breads, croissants and bagels
High-fat, high-sugar pastries
High-sugar jams, marmalades and spreads
Fatty meats, such as bacon and sausages
Full-fat dairy products, such as milk, yoghurts and cheeses
Sweetened, processed fruit juices

LUNCH

Eat more
Open sandwiches on rye or wholegrain bread
Wholemeal pita breads
Baked sweet potatoes
Cracked wheat, pasta and noodles
Baked beans
Vegetable soups with pulses or barley
Salads made with beans, nuts and pulses
Fresh fruit
Naturally low-fat cheeses, such as ricotta, Edam or cottage cheese or low-fat varieties of feta and Cheddar cheese
Lean meat, fish and chicken
Raw vegetables such as grated carrot in a salad or sticks of celery and florets of broccoli and cauliflower used as crudités
Salad dressings made from lemon juice and vinegars

Eat less
Traditional sandwiches
Baked potatoes
Crisps
Sugary snacks
White and wholemeal breads, croissants and bagels
High-fat, high-sugar pastries
Mayonnaise and high-fat dressings
High-fat cheeses, such as Brie, Stilton and cream cheese
Full-fat yoghurts and desserts

SNACKS

Eat more
Oat-based snacks, such as low-fat flapjack (page 56) or yoghurt topped with muesli
Fresh fruit, such as grapes, diced pineapple, puréed mango and banana in a smoothie, or freshly sliced kiwi fruit
Nuts and seeds
Fruit cake
Oatmeal biscuits and muffins
Low-fat yoghurts
Dried fruit
Lentil spreads and hoummus with vegetable crudités, such as celery and carrot sticks and broccoli and cauliflower florets
Wholegrain and rye breads
Good-quality chocolate (70 per cent cocoa content or above)

Eat Less
Low-cocoa chocolate and other sweets
Crisps
Salted, roasted peanuts
Pastries and cakes

EVENING MEALS

Eat more
Home-prepared meals
Vegetables in soups, stews, casseroles, stir fries, salads, curries and rice dishes
Salads either as a starter, side dish or
a main meal
Beans and pulses as side dishes or the basis of a meal
Lean meat, chicken and fish
Noodles, pasta, and low-GI rice, such
as basmati
Sweet potatoes and yams

Eat less
Potato-based meals, such as chips,
mashed or baked potatoes
Refined breads and
pizza bases
Ready-prepared meals
Take-out meals
Easy-cook and white rice
(other than basmati)
Quantity by keeping meals
small. Even low-GI foods
eaten in large quantities
can cause blood sugar
levels to rise suddenly.

PUDDINGS

Eat more
Fruit-based desserts
Low-fat crème fraîche and yoghurt

Eat less
Cream and full-fat yoghurts
Desserts made with refined sugar

My Favorite Meal!

2:36 PM Remy Maguire - Manifest the Best 0 Comments

My Favorite Foods!

2:25 PM Remy Maguire - Manifest the Best 0 Comments

Make your own Memorial Day!

11:17 AM Remy Maguire - Manifest the Best 0 Comments

Mini-er Meals

9:28 AM Remy Maguire - Manifest the Best 0 Comments

Understanding Nutrition : Never Diet Again!

3:12 PM Remy Maguire - Manifest the Best 0 Comments

The Equations: Calories In (Good ones that work for and with your own body) v Calories Out = Fat Loss. There’s no way around this one. It’s up to you to find the right combination and balance of healthy foods and fun activity.

One thing at a Time: Changing your habits? Try one or two things at a time; eating breakfast daily, baking foods instead of frying them, reducing portion sizes, cooking at home and eating out a little less.

Why Diets Don’t Work: No shakes, no pills, no starving, no stress! With these “quick-fixes” you’ll lose that great fat burning tool, muscle, first and are likely to gain the weight right back. Restrictions and limitations aren’t fun and aren’t helpful or sustainable. Find Your Own Perfect Equation.

The Importance of Fiber: It reduces constipation and lowers the risk of hemorroids and diverticulosis by adding bulk to the feces and reducing transit time in the colon. Increased consumption of insoluble fiber helps to increase satiety, and the feeling of fullness may lead to decreased caloric intake. As a result, a diet high in insoluble fiber may promote weight loss. Try apples, beans, and greens.

Facts about FAT:

Less low fat, no fat and more good fats.

Unsaturated Fats are liquid at room temperature and differ from saturated fats in that their chemical structure contains double bonds. These fats are found foods such as nuts, avocados, and olives. They are liquid at room temperature and differ from saturated fats in that their chemical structure contains double bonds. Additionally, studies have shown that unsaturated fats are also heart-healthy fats - they have the ability to lower LDL cholesterol and raise HDL cholesterol ("good" cholesterol).

v. Saturated Fats are found in animal products and processed foods, such as meats, dairy products, chips, and pastries. These fats are solid at room temperature. Saturated fats are not heart healthy, since they are most known for raising your LDL cholesterol (“bad” cholesterol).

Why Water: Flush it out, feel full and keep your body running at it’s best!

Plan, plan, plan: Can’t emphasize this enoughJ

The nighttime nosh: If you’ve been able to eat regularly throughout the day you should need to eat again after dinner. If you find yourself home late from the gym or work and are hungry – then, by all means, eat something. Just remember that your gearing up to gear down…eat lightly, a small carb-rich meal can often also help you sleep. (A bowl of bran flakes with berries, a small yam with cottage cheese, toast with tomatoes and swiss are all good choices)

Appropriate portion sizes:

CARBS 60%

Grains: Aim for 6-11 servings each day. Choose whole grains whenever possible.

Examples One serving equals That's about the size of

Bread 1 ounce (1 small slice, 1/2 bagel, 1/2 bun) Index card

Cooked Grains 1/2 cup cooked oats, rice, pasta Billiard ball

Dry cereal 1/2 cup flakes, puffed rice, shredded wheat Billiard ball

Fruits and Vegetables: Aim 5-9 total servings each day. Choose fresh fruits and veggies whenever possible.

Examples One serving equals That's about the size of

Raw fruit 1/2 cup raw, canned, frozen fruit Billiard ball

Dried fruit 1/4 cup raisins, prunes, apricots An egg

Juice 6 oz 100% fruit or vegetable juice Hockey puck

Raw vegetables 1 cup leafy greens, baby carrots Baseball

Cooked vegetables 1/2 cup cooked broccoli, potatoes Billiard ball

PROTEIN 15-20%:

Meat and Beans: Aim for 2-3 servings each day. Choose lean meats and plant proteins whenever possible.

Examples One serving equals That's about the size of

Meat & Tofu 2-3 oz cooked beef, poultry, fish, tofu Deck of cards

Beans 1/2 cup cooked beans, split peas, legumes Billiard ball

Nuts & Seeds 2 Tbsp nuts, seeds, or nut butters Ping pong ball

Dairy: Aim for 2-3 servings of calcium-rich foods each day. Choose low- or non-fat p roducts whenever possible.

Examples One serving equals That's about the size of

Cheese 1 ounce or 1 thin slice of cheese A pair of dice

Milk 1 cup milk, yogurt, soy milk Baseball

FATS 20-30%

Fats & Oils: Eat fats and oils sparingly and in small portions. Choose heart-healthy fats whenever possible.

Examples One serving equals That's about the size of

Fat & Oil 1 tsp butter, margarine, oil One die

Hunger Scale: Where are you now?

Impulses and Urges:

Limit Temptation: Having to drive or walk to the store for your after lunch sweet makes you think twice and come up with a more sensible solution which can create a new and better habit.

Keeping Tip-top while traveling

1:25 PM Remy Maguire - Manifest the Best 0 Comments

The Spin Cycle!

9:47 AM Remy Maguire - Manifest the Best 0 Comments

May's menu....

10:13 AM Remy Maguire - Manifest the Best 0 Comments

So what’s in season now? The fruits and veggies that grow this time of year are freshest tasting and most loaded with the good-for-you nutrients. This is a great time for leafy greens.

Find out when your favorite fruits and vegetables are in season and at their peak of flavor (and usually at their lowest price); or, discover new fruits and vegetables that are in season and ready to eat now.

Here’s an alphabetical list of the NW’s current seasonal stars!

Arugala, chard, collard greens, edible flowers, fava beans, fennel, fiddle heads, kale, lettuce, mint, mushrooms, nettles, oregano, parsel, pea greens, raddiccio, radish, scallions. Spinach, sorrel, stinging nettles, thyme, watercress

According to the USDA....

9:55 AM Remy Maguire - Manifest the Best 0 Comments

Eating vegetables provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.

Health benefits

Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for stroke and perhaps other cardiovascular diseases.

Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for type 2 diabetes.

Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against certain cancers, such as mouth, stomach, and colon-rectum cancer.

Diets rich in foods containing fiber, such as fruits and vegetables, may reduce the risk of coronary heart disease.

Eating fruits and vegetables rich in potassium as part of an overall healthy diet may reduce the risk of developing kidney stones and may help to decrease bone loss.

Eating foods such as vegetables that are low in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

Nutrients

Food sources of the nutrients in bold can be found in the Dietary Guidelines for Americans. Click on the nutrient name to link to the food sources table.

Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)

Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, vitamin E, and vitamin C.

Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweetpotatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas.

Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.

Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.

Vitamin A keeps eyes and skin healthy and helps to protect against infections.

Vitamin E helps protect vitamin A and essential fatty acids from cell oxidation.

Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.