The GI Diet Blog and Board

Recipe: 20-Minute Lentil Soup

admin — Sat, 24 May 2008 18:57:29 +0000

Review: for GI, I’d probably call this a moderate-low GI meal, and for vegetarian, it does well in the protein amount per serving. This recipe as is was easy to make and can used as a base for vegetarian stews. I could easily see adding cubed extra firm tofu to add more protein to this dish without increasing the carbs. If you wanted animal protein, I’d add in chicken.

As far as reducing carbs from this dish, you might get away with not using a potato at all, and just increasing the spinach instead. In my opinion, adding another 10-15 g’s of protein using tofu is enough to make this a well rounded meal.

20-Minute Lentil Soup By The Canadian Living Test Kitchen
source: http://www.canadianliving.com/food/20_minute_lentil_soup.php

This vegetarian soup brims with flavour ? and nutrition. Spinach and lentils make it an excellent source of folate, carrots are an excellent source of beta-carotene and lentils are a high source of fibre. Serve with whole grain bread and follow with frozen yogurt and fruit.

Servings: 4
Ingredients:
Nutritional Info
Per serving: about -
cal 283
pro 15 g
total fat 5 g
sat. fat trace
carb 46 g
fibre 9 g
chol 0 mg
sodium 750 mg
% RDI: -
calcium 9%
iron 46%
vit A 164%
vit C 20%
folate 140%

1 tbsp (15 mL) vegetable oil
4 green onions, chopped
3 carrots, chopped
1 potato, peeled and chopped
1 tbsp (15 mL) tomato paste
2 tsp (10 mL) mild curry paste
2-1/2 cups (625 mL) each vegetable stock and water
1 cup (250 mL) dried red lentils
2 cups (500 mL) packed fresh baby spinach

Preparation:

In large saucepan, heat oil over medium heat; fry chopped green onions, carrots and potato, stirring occasionally, until onions are softened, about 4 minutes. Stir in tomato paste and curry paste.

Add stock, water and lentils; bring to boil. Reduce heat, cover and simmer until lentils are tender, about 12 minutes. Stir in spinach.
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Recipe: MEDITERRANEAN MORSELS

admin — Thu, 15 May 2008 19:48:32 +0000

This sounds tasty and a vegetarian option. I’ll be researching and posting more veggie recipes that are great for diabetics, and low on GI like this one.

MEDITERRANEAN MORSELS

Yield: 10 servings
Source: “Quick and Easy Low Carb Cooking for People with Diabetes”
Info: http://diabeticgourmet.com/book_archive/details/70.shtml

INGREDIENTS

- 12 green olives stuffed with pimiento, drained
- 5 ounces cherry tomatoes, preferably sweet
grape variety, rinsed and patted dry
- 1 14-ounce can cut hearts of palm, drained
- 4 ounces small or large whole mushrooms, quartered
- 1/2 cup canned garbanzo beans, rinsed and drained
- 1-1/2 tablespoons extra virgin olive oil
- 1 tablespoon dried basil leaves
- 20 plain crisp breadsticks (4 x 1/2 inches)

DIRECTIONS

Combine all ingredients except breadsticks in a
gallon-sized plastic storage bag. Seal tightly and
shake gently back and forth to coat completely.

Refrigerate 4 hours to allow flavors to blend.
Serve with breadsticks and wooden toothpicks.

Nutritional Information Per Serving (1/2 cup plus 2 breadsticks):
Calories: 94, Fat: 4 g, Cholesterol: 0 mg, Sodium: 295 mg,
Carbohydrate: 12 g, Dietary Fiber: 2 g, Sugars: 2 g, Protein: 3 g
Diabetic Exchanges: 1/2 Starch, 1 Vegetable, 1/2 Fat buy cialis buy cialis buy levitra buy levitra buy propecia buy propecia buy soma buy soma buy levitra buy cialis buy propecia buy levitra buy soma buy cialis buy propecia buy levitra buy soma buy cialis buy levitra buy propecia buy soma

Going green showing signs lots of potential.

admin — Tue, 13 May 2008 17:03:15 +0000

Well, last week I made mention of going vegetarian if not, focusing more on it. I’m taking my time with this, as I ween myself off more and more animal protein. On a minimal budget, this has not been easy, but the steps leading up to this has been interesting. Shortly after my post last week, I placed an order with a local organic produce vendor that delivers on Vancouver Island. That was exciting! I’m not so sure about the food value/cost, but I expected it to be more than regular produce.

Here I am a week later, and I’m *scrambling* to eat this food, or add these veggies in my recipes so that nothing spoils. Because seriously folks, haven’t we *all* had science projects in our refrigerators, usually in the bottom bin? I know I have. opening up a bin that’s long been forgotten, only to be treated to green slimely goo from decomposing lettuce or broccoli or cilantro.

I’m determined that will not happen to me again. One thing is for sure: since I’ve been moving forward in last 6-7 years on some semblance of a GI diet, I have wasted far less food than in the past.

So, it has me wondering: what about food value and organic produce? As I was peeling the skin off a very small organically grown garlic clove for the salsa I made, I pondered this very thing. Is food “cheap” when left in the fridge to rot? What about time spent traveling to the store, and gas spent doing so? What about taste?

When lumping all these factors together, there’s some validity to choosing organic produce. I have a new vegan friend that mentioned that I may actually see my food budget be less if I choose more veggies. I still have these old messages in my head telling me “fresh produce is expensive”…. and fact is: it is! but so is meats, so are grains, so are so many other foods.

If there’s one thing I’m discovering about the GI diet and how I use it in my daily routine, it’s this: there’s always something new to discover about it for yourself, just by the sheer fact that it’s so varied.

When my diabetic mother-in-law goes home in the early summer, and I’m left to my own devices, I’ll likely be taking this experiment further away from poultry and fish and fine tune a mostly vegetarian diet (with eggs and some milk products) while keeping an eye on the pocket book. With any luck, I might drop a few pounds along the way. The real experiment begins when I start to physically tax my body with swimming, hiking and other forms of exercise.

Reducing my footprint

admin — Mon, 05 May 2008 21:55:42 +0000

It’s not hard to see the environmental benefits of the GI diet if we take sometime to think about it. If you’re following this food plan like it is a “for life plan”, then you’re most likely either learning to, or cooking more for yourself at home, reducing prepackaged foods and their containers. I’ve also been interested in how far a product takes to reach me, and think about what I can do to reduce the number of overall miles of all the produce I do purchase. 100 mile diet comes to mind, although I’m not nearly that committed to doing that. Then I’ve been thinking more about animal protein and the amount of waste and by products of the animal protein industry…

If it sounds like I’m leaning more towards local, organic, vegetarian options, then you’re absolutely correct. So once again, I’ve come full circle. Atkins, in its true form the way one of my doctors suggested that I try, is over. The fact is: I do want more variety in my diet, and frankly? I see more variety in vegetarian options with a vision of working towards lower carb meals.

This is probably why I’ve never really stuck to a commercial diet plan to begin with, come to think of it. I stuck to one in my teens because I had 50 lbs to lose. In a way, one of the things that I can benefit from having been so big, and having a long way to go is simply: when you have a long way to go, those eating routines, and methods and fine tuning all become part of what will be what I’ve always wanted: a lifestyle change.

Finally, I may regard it after this summer but, as a way of reducing my environmental footprint, I just made an impulse buy for my latest addition to the gardening shed: a used manual lawnmower. no gas, no electricity. All human power. Yep, that soy and whey protein that I’ll be consuming this summer will be powering that new (but used) gadget of mine.

Zantac is sending the wrong message

admin — Sun, 16 Dec 2007 12:32:00 +0000

I don’t tend to add a lot of video to this blog, so embedding this beauty is a nice change.
Before I comment, have a view yourself.

Now, let me be the first to say, I’ve tried Zantac. Yeah, it works. And no, I’m getting absolutely NOTHING to endorse their product.

In fact, I’m pretty ticked off. This commercial is sending the EXACT opposite message. Although I have a friend with some serious heartburn issues, I know that many people will see this commercial and think… hmm, ok, I should try this. Yeah, it works..

But, wouldn’t a CHANGE in diet be more effective? The user who uploaded this commercial on Youtube said it best: “Helps relieve heartburn so you can eat more junk.”

He’s exactly right.

Since I’ve lived more on fresh veggies and lean protein sources such as chicken, fish, and some meats, my heartburn troubles are *over*. Oddly enough, the only time I ever get heartburn nowadays, is when I order the odd pizza for a treat. Isn’t that interesting.

Zantac makers: Is this really the proper way to promote your product?

Recipe: HERB-ROASTED PORK TENDERLOIN

admin — Sat, 08 Dec 2007 20:11:52 +0000

Pork Tenderloin is atkins/low carb friendly for those of us who struggle with feeling satisfied. I still struggle, but there’s one meat for me that seems to fill me up, and that’s pork. Tenderloin is the BEST part of the pig, and this is one such recipe that’s sure to make pork a flavourful source of protein for your dinner along with a side of salad or asparagus.

HERB-ROASTED PORK TENDERLOIN

Yield: Makes 1 Tenderloin (4 Servings)
Serving Size: about 3-1/2 ounces sliced tenderloin
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml

INGREDIENTS

- 1 whole pork tenderloin (1 pound)
- 1 tablespoon grainy Dijon mustard
- 1 tablespoon chopped fresh rosemary,
or 1 teaspoon dried rosemary
- 1 tablespoon chopped fresh oregano,
or 1 teaspoon dried oregano
- 1 tablespoon chopped fresh sage,
or 1 teaspoon dried sage
- 1 tablespoon chopped fresh thyme,
or 1 teaspoon dried thyme
- 1/2 teaspoon freshly ground pepper

DIRECTIONS

Preheat the oven to 450 degrees F.

Prepare a shallow roasting pan and rack with non-stick pan spray.

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Brush the tenderloin with the mustard. Combine the herbs;
pat them evenly onto the tenderloin and sprinkle with pepper.

Place the pork on the rack in the roasting pan, set it in
the oven, and immediately reduce the oven temperature to
350 degrees F. Roast until a meat thermometer inserted in
the thickest part of the tenderloin registers 145 degrees
F., about 25 minutes (depending on the size of the tenderloin).

Remove the pork from the oven and let rest 5 minutes.
Carve in 1/2-inch slices and serve with the pan juices.

Nutritional Information Per Serving:
Calories: 141, Fat: 4 g, Cholesterol: 66 mg, Sodium: 96 mg,
Carbohydrate: 0 g, Dietary Fiber: 0 g, Protein: 24 g
Diabetic Exchanges: 4 Very Lean Meat

The ultimate gift for the person that has everything

admin — Sat, 08 Dec 2007 20:05:07 +0000

I’ve thought seriously about getting a massage solution for the home. Although I’ve had great experiences with spas and getting a proper massage, it’s not always the most convenient, in time or expense. I saw the Human Touch HT 7450 Zero Gravity Massage Chair online and fell in love with it. This chair definitely appeals to my geek side to say the least. Now, fear not about the ticket price, because the human touch website has other solutions for those of us thinking about our aching muscles after a workout. And that’s when it hit me: I don’t go to spa or get a massage all that often but if I had unlimited access to a massage at home, wouldn’t I jump at that chance?

The answer is of course yes. My brother has a similar product that is placed over an ergonomic office chair. During a visit I’d go to his gym once in a while, come home and the first thing I’d do is sit in that chair. In my mind, it’s not hard to imagine a chair that’s dedicated for this purpose, like the Human Touch HT 7450 Zero Gravity Massage Chair. Besides, isn’t viewing it kinda like taking your dream car for a test drive? It was fun to look at, before looking at other parts of the site for more affordable solutions for my comfort.

RIP James Barber

admin — Tue, 04 Dec 2007 22:30:27 +0000

Obituary
James Barber, 84
Cooking-show host was known as the Urban Peasant

I learned a lot about cooking from my father and James Barber. Dad and I used to watch ‘The Urban Peasant’ together, and it was thanks to his humour and ability to simplify recipes on screen that gave me confidence in later years to start cooking more for myself. Jame’s cooking style was very laid back, often telling the audience that if there’s an ingredient not available in the kitchen to go ahead and try something else. It’s a style I’ve adopted since.

I recall James Barber using many fresh vegetables, usually stuff that was locally grown. His principles and cooking concepts definitely help shape my cooking styles and how I apply them today while living a low GI lifestyle.

I was especially warmed by the description of his passing:

“He was found at the dining room table, where he had been reading a cookbook.
A pot of chicken soup was simmering on the stove. “

Give an ‘active’ gift this holiday season

admin — Tue, 04 Dec 2007 19:34:48 +0000

When it comes to Christmas time, I’ve always enjoyed gifts under the tree that I could actually *use*. My favorite gifts was any kind of camping gadget possible. In fact my favorite gift I remember receiving as a gift from my parents was binoculars. And let’s not forget New Year’s Resolutions coming up where one vows to live a more active lifestyle. I suppose that’s why I like getting those active gift the week before I decide to commit to any resolutions I might make. In anticipation of renewed commitment to being more active, I’m in the market for a new pair of sunglasses for use when I’m out hiking or kayaking next spring. If you’re looking for more gift ideas, check out Opticplanet’s gift guide for more ideas. Apparently they’re offering free ground shipping on all orders over $29.95. As an avid online shopper, I know how fast shipping charges can add up. Free shipping online helps sweeten the deal when looking for the best gifts for your loved ones.