The GI Diet Blog and Board

I’ve been having a hard time with routines again, particularly around eating. If I’m up past midnight, more often than not, I want sweet. Apart from moving servers this week, that’s what I haven’t taken the time to write in this blog.

At the same time thought, this summer my routine hasn’t faltered too much thanks to the fact that I’m caring for my diabetic mother in law. Starting the day with a breakfast without fail, has actually helped curb the temptation to go for something sweet. There are those days however when I’m craving the sweet stuff.

Now, if I can just be committed to having a night time routine, I just might be able to pull this off without requiring a chocolate bar. My wife meanwhile discovered a somewhat new concept in cooking and flavours called umami. It’s gaining in popularity although I’m skeptical about how ‘important’ it is, and how much of this can be applied to the GI diet, and into my own food choices.

If there’s one thing I’ve learned while being on GI diet, is the flexible nature of it. At least I can’t really say there’s anything “routine” about the plan itself. I plan to write more on the subject later on.

my wife suggested this recipe this morning with the following comments:

“simple and yummy for lunch with a giant salad and an italian ice soda (sugar free torani mixed with club soda)”

Indeed! As always, to make it GI, look for whole wheat or multigrain options for the tortillas. The rest is all good.

GOAT CHEESE PILLOWS

Yield: 2 servings
Source: “1,001 Recipes For People with Diabetes” by Surrey Books
Info: http://diabeticgourmet.com/book_archive/details/22.shtml

INGREDIENTS

- 2/3 cup fat-free cottage cheese
- 4 ounces reduced-fat goat cheese
- 4 tablespoons chopped, softened sun-dried tomatoes (not in oil)
- Olive oil cooking spray
- 4 corn, or flour, tortillas
- 2 tablespoons chopped mint leaves
- Alfalfa sprouts, as garnish

DIRECTIONS

Combine cheeses and sun-dried tomatoes in small bowl.
Spray large skillet with cooking spray; heat over
medium heat until hot. Heat each tortilla in skillet
to soften, 30 to 60 seconds on each side.

Spread cheese mixture over half of each tortilla;
sprinkle with mint. Press alfalfa sprouts into cheese
mixture. Fold tortillas over to close, forming half circles.

Spray with cooking spray and cook, covered, in large skillet
over medium heat until browned, 1 to 2 minutes per side.
Serve immediately.

Nutritional Information Per Serving (1/2 of recipe):
Calories: 259, Fat: 7.6 g, Cholesterol: 10.3 mg,
Sodium: 770 mg, Protein: 17.3 g, Carbohydrate: 32.1 g
Diabetic Exchanges: 2 Bread, 2 Meat

The summer is finally here, and that means I’m finally out there everyday getting some exercise. The heat wave has made the water all too inviting. If there’s one thing that keeps me on my toes about my food intake, it’s exercising. Now that’s not ALWAYS the case. The other day I swam so much with very little food to start with, and ended up “binging” on “low gi” foods. But it was the binging part that wasn’t cool about that experience.

Besides creating consistency, the best workouts I’ve found need to be planned properly around my meals. Although I like to swim with little to no food prior to my workout, unfortunately the energy depletion starts to kick in at about the 1 hr mark for me.

The solution to that was simple: a light protein snack, or a meal with protein about one hour before I go out there. The results are staggering. I did a 1.5 mile swim just a little under 2 hours (I don’t swim for speed) without any hunger and the pace was consistent.

The important thing for anyone who’s following a food plan with exercise is simply to find what’s going to work for you. In my 20’s I worked out but without consistency in my work outs or in my food intake. Now I pay attention to both. Being on GI as a basic “blueprint” for my food intake has what’s made all the difference in the world. There are some days where I do pack on the calories. But as long as my sugars remain low, and I kick back to more modest or controlled food intake the following day, I’m not sabotaging my results from my swims.

Just some thoughts for today.

Well, I have to say, the following read on another blog just totally got to my emotional head space, particularly after my previous entry.

When you’re more than 100 pounds overweight, exercise HAS to be optional. It is REALLY, REALLY hard to do much of anything. Getting off the couch is extremely difficult mentally and physically. Performing exercises can be impossible, because you can’t make your body get into some of those positions. Floor exercises are tough because you are often on your knees (ouch!) and again have to get up off the floor. Even walking can be too much for some of us.

I can’t tell you how highly I dispute this! I’m not 100 lb overweight. I’m currently about 150 lbs overweight. When I started walking, I was 275 lbs over my goal weight. that’s right… TWO-HUNDRED AND SEVENTY FIVE POUNDS.

I don’t know folks… here are the choices that I read on the other blog compared to what I’m promoting on mine: Start a diet that will eventually get you “comfy” enough to eat 600 calories a day OR, have a more balanced diet with light exercising to start. Which one would you prefer?

I realize this is just someone else’s ‘honest opinion’. And while I’m under 40 and relatively healthy, I’m not a youngin’ who had a lot of vitality and strength when I started exercising in the first place.

Whatever your options, going slow and/or consistent is the best, if you’re serious about maximum weight loss and successful maintenance. I’m not saying losing weight *slowly* is the only option. I didn’t lose my weight slowly, in fact, I had dramatic weight loss for a while, then remained level, then started again. What’s important here are taking steps, one by one to change you life.

I’ve yet to hear any long time maintenance success stories from those who are/still on Kimkins, I’ve yet to here mr. Viva la Low Carb actually start talking about a food plan to maintain his weight loss or any of that nature.

Beware of naysayers who whine that exercising “has” to be optional.

I’m going to put myself out there as someone who has gone through the pain of exercising with a balanced diet. Within 5 days of my walking regime, I went from using 1000 mg of Advil and walking with a cane for pain management and only completing a 1/4 mile walk, to 200 mg Advil, little to new use of a cane, and completing a 1 mile *hike*. By the end of the summer, I was averaging 2-3 miles walking per day with no cane, and no advil for pain management. all this, while still very morbidly obese. I’m not some super hero here folks. I’m just an ordinary joe who was and remains determined to do something that results in *permanent* weight loss.

Read more about diet craze controversy

A couple of days ago I posted about the Kimkins diet controversy that’s being chronicled on another blog. Now, to be fair, the articles found there is a small expose about ONE diet craze that’s out there. Given the publicity behind this diet however, it’s a great example of the many problems that ensue in a diet crazed world. When so many people are raising questions about the validity of not only the diet, but the “guru” behind this plan (including accusations by many on the use of stock or fake photos to promote), it becomes a meaningful story that needs to be told.

There are many many comments found on low carb forums splashed all over the net. One that struck a chord with me was this one:

“One good question folks brought up there is - where are the “maintainers” on this plan? Can you really do this long-term without the fat?
”

I’ve asked this question myself. And let me be honest, calling my food plan a “diet” leaves me with a very sour taste in my mouth. You see, I used to be a big (pun intended) supporter of the fat or size acceptance movement. I have met many friends who have tried then shunned many diets over the years because they became fed up with yo-yo weight gain. I’ve met people who lost 150 lbs only to gain it all back and pack on more weight than where they started.

The other thing that bugs me are story lines of people who lose weight FAST, and get pics of their new bodies splashed all over magazines. So I’m going to make a promise here and now. If I’m personally EVER splashed in a magazine spread, it’s going to be an article that promotes healthy weight loss AND maintaining that weight loss over a stretch of 10 years or more. So, see you in 10 years ok? LOL

What is the rush towards rapid weight loss without healthy eating habits? What’s with the rush of weight loss without promoting exercise? If any of us who are dedicated followers of a *proper* glycemic index diet, you know that within the books you’ve purchased, exercise is PROMOTED. Period. End of Story.

I’ve kick started my swimming regime this summer with some pretty aggressive weight loss goals. By aggressive, I’m going to say roughly 20 lbs per month. The reason is simple: I love swimming and exercising outdoors and summer is the best time for active weight loss. Given the fact that I lose about 2000 calories over a 90 minute swim (that is not an exaggeration), could I possibly maintain my energy levels during a swim like this if I was on a starvation diet like that of “kimkins” ? Could 600 calories containing very low carbs assist me during this exercise routine? I have my doubts.

The GI Diet, on the other hand is the type of diet that helps with energy levels and promotes a more balanced approach. I’ll even go as far as to say, someone on a *moderate* atkins diet plan will also benefit from the protein rich diet that doesn’t significantly reduce calories that will cause your body to go into starvation mode. Men’s Health and other magz promoting weight loss by exercise continue to by my personal inspiration on balanced dieting with exercise training.

On final note: I’m a simple blogger with a simple message. At 475 lbs, I started my path back to healthier living by finally starting to listen to the advice of doctors, all of whom did not suggest a very low calorie diet. Only one, who just met me at 360 lbs, presented the idea of gastric bypass or atkins as options. When I told her I lost 125-130 lbs on exercising and use of the GI diet, her only comment was: carry on then. What more could she say? I’ve maintained this weight loss without yo-yoing for over 3 year now.

From where I sit, that’s exactly what I’m going to continue to do.

Ok, I’ll be the first one to admit that even I get a little caught up on celebrity gossip. How exactly is this diet related? Well, really, although any news of any celebrity is reported, the most reported celebrity gossip is usually about someone’s weight problem, or exercise regime. Celebrities are obsessed about that, and in turn, we’re obsessed about them. So take a break from your exercise bike, and read about Lindsay Lohan needing butt implants, or Jessica Simpson’s Workout frenzy. Yeah for fun, I like to see celebrities in just as much pain or obsession about their bodies as I am. It kinda almost makes them a little more human, doesn’t it?

http://www.101cookbooks.com/archives/fourth-of-july-roasted-tomato-salsa-recipe.html

I love love love salsa recipes. Be prepared to continue to see lots of summery type recipes on this blog. Almost any kind of salsa out there is typically GI friendly, and this one certainly is. I’ve been having fun with roasting veggies lately, and I believe that’s what makes this recipe very special. Roasting really brings out the flavour of some veggies. The only thing I might change in this recipe would be to reduce the olive oil a bit, but using a olive oil spray. I’ve been using a spray for my olive oil consumption. Although this is a healthy fat, if I can reduce the fat of any recipe and still make it work, then all the better. It’s something to try with this recipe too. I encourage all readers to check the link above to search for other great recipes.

If you can’t find a guajillo pepper, no worries - just leave it out of the recipe. The salsa will still taste delicious with just the roasted tomatoes and chipotles. You can also substitute another type of chile if you like. The reddish-brown guajillo are known for their strong, complex and earthy flavor, and medium heat. Feel free to experiment with more readily available chiles from your area until you find one you really like to play off the flavors of the chipotles and roasted tomatoes.
Two chipotles can be very spicy, consider yourself warned. Start with one, or even one-half a chipotle if you or your family are heat-sensitive, and work up from there.
2 pounds Roma tomatoes, cut in half lengthwise
1 medium white onion, cut into six wedges
1 large garlic clove, halved
a couple pinches of finely ground sea salt
2-3 tablespoons of extra-virgin olive oil
1 medium dried guajillo chile pepper, soaked in boiling water until softened, and then drained
1 -2 chipotles in adobo sauce (canned)
1/2 cup cilantro, roughly chopped
Heat oven to 400F degrees. Now gently tossed the tomatoes, onions, garlic, and salt with the olive oil in a large bowl. After they are nicely coated arrange in a single layer, tomatoes cut-side facing up, across a parchment-lined baking sheet. Roast in the oven for 25-30 minutes or until the tomatoes start to collapse and the onions begin to caramelize a bit. Remove from the oven.
Puree the chiles (both the guajillo and chipotles) with the roasted garlic and two roasted tomato halves. Chop the remaining tomatoes by hand (once they’ve cooled a bit). Chop and add the onions as well. Season with salt and stir in the cilantro.
Makes about 2 1/2 cups.

Self Portrait Sunday

This was yesterday afternoon. I was determined to get a swim in BEFORE July 1st. I made it! It was only a 30 minute swim where I did maybe a 1/4 to 1/2 a mile but it’s a start. No muscle pain afterwards, just all smiles. Oh, and meet Anita. She’s my mother-in-law who somehow manages to wear my “geek hat” as my wife calls it, in a way that’s more glamorous than I could ever make it. I’m really excited about accomplishing this minor goal. … usually the initial swim as early in the season as possible is all I need to make it into a regular activity. Without or without a cheering section.

It saddened me tonight when my wife shared that an aquaintence of ours had gained most of the weight that she had lost over the past couple of years. Now, this story is hardly newsworthy, but then I think about some of the extreme crash diets that I admit I’ve tested myself but even more troublesome is seeing just how easily MANY people get trapped into similar magical thinking.

Atkins is extreme enough, but with a modification to it, you get “kimkins” or as this wikipedia article states, is a crash diet. More troubling are some of the business aspects behind the scenes when a crazy diet hits it big. You can read more about the Kimkins controversy here.

Kimkins might sound low carb, but it’s really VLCD (very low calorie diet) dressed up as a low carb diet. … and talk about a craze. It made the cover of Women’s World a couple of weeks ago to my complete shock. And more surprising (or sadness if you want my true opinion), is the sheer number of people that flocked to the website to check it out.

I’ve tried this diet because at first it was very appealing to me: lean meats only, little to no fat, healthy fat like olive oil to make your meals work, and low carb veggies. Where this diet failed me personal is its long standing appeal to my lifestyle. I believe in a balanced approach: eating healthy complete meals with exercise. A VLCD could not possibly accomodate my needs as someone who aspires to exercise a minimum of 30 minutes 3 times a week. 800 calories or less per day would not be enough to sustain my energy needs when swimming 1-2 miles per training session.

You may want to lose weight FAST. If this is your goal, before picking up a copy of Women’s World for inspiration, check with your doctor first to discuss your goals. Chances are, they’ll either promote Atkins (because of its effectiveness), OR the GI Diet. In fact, at 475 lbs my doctor recommended above anything else: The GI Diet. Few of the specialists I’ve seen have suggested diet pills like Xenical or a reduced calorie diet. Not one doctor has ever suggested a VLCD. Perhaps there’s a good reason for that?

I once asked the “creator” of Kimkins personally… what is her maintenance diet… as in.. what does she eat now in order to maintain her weight loss without gaining. Interestingly enough, it looked VERY similar to a lower calorie GI-inspired “phase one” food plan.

I’m not sure what irked me more: the fact that her maintance diet is really GI through and through, or her unrelentless promotion of a crash diet only to get to a more healthy option, when in my very humble and honest opinion, this is how a diet should have begun in the first place. The mass market appeal to crash dieting has not died, when I really wish it would.

I’ve said it before, I’ll say it again… if someone well over 450 lbs who could barely walk 5 years ago, lose 130+ lbs and keep it off 3 years later using the GI diet to accomplish some of his goals, *anyone* can. That’s the big secret of mine: a moderate diet and exercise…. gee, who knew?