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Old 04-22-2008, 08:47 AM   #31
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Default Eat Your Vegetables . . .

. . . sorry, but you knew we'd have to get there sooner or later, didn't you. Actually, I vegetables -- not as much as chocolate, ice cream, and peanut butter of course -- but I like most of them a lot.

Almost all VEGETABLES are really chock full of MAGIC. Most of them so much so that it’s impossible to measure either their GI or GL. There are a few notable exceptions, of course, and we’ll save the most notable of those POTATOES for inclusion in the Rice and Pasta post.

The book talks about lots of individual vegetables, but I think these are pretty well-known and fairly representative of them all.

Broccoli, Cabbage, and Brussel Sprouts are all very low in calories and high in nutrients that are known to lower blood pressure and lower the risk of certain cancers. They all have loads of that marvellous blood sugar regulating fibre and are also high in vitamin C. Supposedly a half cup cooked, or one cup raw is a serving; but you really can eat them to your health’s content. It’s pretty hard to overdose on these. Cauliflower – is another of the same cruciferous family of vegetables as those already mentioned; but it is one of the lowest vegetables in calories and probably the most versatile of the bunch. A half cup serving of cooked cauliflower packs only 17 calories and, since it also has 2.5 grams of fibre (which cannot be digested); the net calorie and carbohydrate impact is 7 (that’s right, seven) calories – that’s without butter or any cheese sauce of course.

Menu Magic – all of these are wonderful used to stretch a smallish serving of pasta or rice; you can turn then into a “non-cream-creamed soup” just by cooking in broth with some Magic onions. Cabbage, of course, is famous in coleslaw (hold the high fat dressings) but shredded broccoli stalks are wonderful that way, too; and either (or both) are terrific in omelets. Once again, Cauliflower really shines. It can mimic and thus replace certain high starch commodities like mashed potatoes; rice; and pasta in casseroles. Just cut it in about the same size hunks and replace about half of the starchy stuff with cooked cauliflower and almost nobody will know the difference. Do you have a favourite Shepherd’s Pie recipe? -- top it with mashed cauliflower (no potato at all) mixed with a little yogurt (Magic) and topped with some low fat cheddar. Fantastic taste and fantastic nourishment.

Salad Greens – once again, impossible to measure a GI/GL, and so full of good things it’s downright amazing – Spinach and Romaine and others that are darker green in colour are the best; unfortuntely ice-berg lettuce doesn’t have a lot going on in the nutrition department; but it doesn’t raise blood sugar or contain much in the way of a calorie count either. This is probably a good place to stick Cucumber and Celery, too. Not recommended as items to nourish the body all by themselves, but absolutely wonderful and healthy filler-uppers. It’s hard to overeat any of these. Celery, of course, is often found in soups and stews as well. Celery is, in fact, just about the closest you can ever get to a ‘negative-calorie’ food. A large celery stalk has 2 grams of carbohydrate, almost all of it fibre, and ½ gram of protein – that comes out to about 2 or 3 net calories – and you’ll burn that just chewing and digesting it.

Tomatoes – are really a fruit, but don’t we all tend to think of them as a vegetable? I mean what green salad seems complete without these little powerhouses? An average size tomato has only about 30 calories and is full of vitamin C and lycopene which is a member of the beta-carotene family of antioxidants. As well as eating them raw, tomatoes are great in all sorts of cooked dishes. Even canned tomatoes pack a great healthy wallop (but try to get them unsalted). A few more little tips for best tomato consumption – eat the whole fruit rather than drinking the juice; stay away from Ketchup which is loaded with both salt and sugar; and, never keep them in the refridgerator, it ruins both the flavour and the texture.

Now for some vegetables that bear a little watching when it comes to portion sizes because they contain more calories and do have GI/GL numbers – Carrots, Peas, Beets, and Corn --

When the GI was first developed, Carrots (with a GI of 45 and GL of 2) got a very bad rap and it wasn’t until a lot of re-testing was done and the GL was developed that the real story surfaced. The GL really brought things into the real world. The GI is based on 50 grams of net carb and that’s the amount in about 7 large carrots (most people who are not named “Bugs”, don’t eat that many). A normal serving is more like 1 carrot and with a GL of 2, is definitely on the low list. Peas (fresh) have a GI of 48 and a GL of 3. They have about 4 grams of protein per serving, too. Beets are quite high with a GI of 64, but a GI of only 5 (lots of fibre). Corn, which is actually a grain, has a GI of 48 also, but a GL of 8 and that’s still in the low range. BUT, in each case, serving size now becomes important – those numbers represent ½ cup of cooked product. Eat twice that amount and the GL will double and that starts to move things (especially beets) out of the low range; the GI remains the same since it does not reflect the quantity of the food. These are still ‘good for you’ foodstuffs, but the portion size does count.

And a special word of warning about Parsnips – they have a GI of 97 and a GL of 12 per ½ cup – so cannot be easily recommended as a Magic Food – but maybe they are currently suffering from a misconception similar to that which carrots once had to overcome.

Next on the agenda – Potatoes, Rice, and Pasta --
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Last edited by meowee : 04-22-2008 at 08:54 AM.
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Old 04-23-2008, 04:23 PM   #32
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Unhappy Potatoes and Pasta and Rice -- Oh My!

Well, these three are not exactly good Magic unfortunately – only partly because of their makeup, though. The other (and larger) part of the problem is how we treat them, or to be a little more specific, the quantities in which we eat them.

POTATOES, White, Blue, Yellow, Red – GI of 79 and GL of 16, for an average to smallish potato or ½ cup cooked. That’s about ½ of the average baked potato – do you eat only ½ . . . so let’s call that a GL of 32 for the whole thing. If you remember back to the second post, anything over 20 is considered high. If we ate our potatoes raw, we’d be better off. Cooking of foods results in something called Gelatinization and nowhere is this process more evident than with potatoes. Basically the cooking process starts to pre-digest the food, making it ever so much easier for us to digest it. And for something really awful, there’s Instant Mashed Potatoes (GI/88 and GL/26). Suprisingly enough; some of the things we do to potatoes that increase the calorie load actually decrease the GI/GL. French Fries add a lot of fat to the picture and that slightly reduces the hit on our blood sugar; Potato Chips have even more fat and so much salt its hard to imagine a much less healthy food; but they do have a slightly lower GI/GL level. However, that won't get either Fries or Chips onto the Magic List. :

Then there are Sweet Potatoes, a tuber with a GI of 46 and a GL of 11, but again that is for a ½ cup serving so if you eat a whole cup, you are back into the high GL range again. With careful portion control and a light-handed preparation method, they do make the Magic Foods list, though so enjoy them. They will only raise your blood sugar about 70% as high as the white kind; and they are very high in beta-carotene, vitamin C and potassium (more than you’ll find in the average banana).

Menu Magic with Sweets – stay away from the traditional Thanksgiving or Christmas dish with all the butter, sugar, and marshmallows. You can enjoy a Sweet Potato just about any way you would enjoy a regular one. If you are currently hooked on mashed potatoes; try subsitituting half Sweets (as you also remove the heavy cream and butter, of course).

PASTA, of all shapes and sizes, and including noodles, is actually a far better bet than either Potatoes or Rice—especially if you choose a whole grain type. Various kinds have slightly different GI/GL ratings but they average about a 40 for GI and a 20 for GL. Pasta does make it onto the Magic Foods list. BUT, that’s only for a ½ cup serving. Pasta is meant to be a side-dish; it is not meant to fill the plate and have a couple of meatballs and some red sauce (sometimes high in sugar) thrown on top. I don’t know about you, but to me a serving of Pasta is at least two cups so that means a GL of about 80 – we are talking a granddaddy of a blood sugar high here, gang. Pasta is fine in moderation. If you can’t do the moderation thing, don’t do the Pasta thing. Gelatinization is very important when it comes to Pasta. Make sure to cook it ‘al dente’. What makes it relatively moderate on the GI/GL scales is the fact that it is made from a very hard Durham Wheat, that is harder for the our systems to break down; making it a little slower to digest. Cook it to a really mushy state and both the GI and the GL increase quite dramatically

Pasta Menu Magic – Just about the best thing you can do to temper that glycemic load is to mix your pasta with at least the same amount of any of the vegetables we discussed the other day. Top it with a no-sugar-added tomato sauce, too. Instead of putting the meatballs or chicken or, whatever, on top of the heap; treat the Pasta like what it is meant to be – a side dish. Before indulging in any pasta, make sure you start your meal with a large green salad. And don't forget Spaghetti Squash as a possible replacement for all or part of the pasta you'd normally eat. It's another one of those really Magical Vegetables with GI/GL levels so low that are not even measured. Personally, I like it; but it doesn't taste like the 'real thing' to me. You will feel so self-righteous while you are eating it, though.

RICE – there are some bad ones, and some really bad ones, and some slightly better, almost good, ones. All serving sizes being discussed are ½ cup, cooked, BTW. And, as for Pasta, do not overcook it because of the impact of the Gelatinization. So . ..

The almost GOOD . . . Brown Rice (GI/66 & GL/12) still has it’s bran and germ intact; the bran slows down the digestive process accounting for the relatively low GL. It is a whole grain. Converted Rice (good old Uncle Ben’s) (GI/58 & GL/14). This rice is steamed before being hulled and some of the ‘good stuff’ is forced into the rice grain. Amazing . . . all that hype we’ve been hearing about brown rice and, at least on this one front of Blood Sugar Control, converted white rice is just about the same. Finally, Wild Rice, which is really not a rice at all but the seeds of a marsh grass (GI/57 & GL/18) is quite chewy in texture and has an earthy kind of flavour. With proper portion control; these three can be included in a healthy eating regimen.

The BAD . . . Basmati Rice (GI/58 & GL/22), grown in the Himalayan Mountains, this is a long grain rice that smells wonderful; but the GL is in the high range. Long Grain White Rice (GI/50 & GL23) is the most common rice used in cooking and the one you’ll find in most frozen/packaged meals and in Chinese Meals, Restaurant or Take-Out. It has had all the bran and germ removed. Not recommended eating if you can avoid them. If you can’t then make sure to practice good portion control.

And, the UGLY . . . Long Grain Quick Cooking Rice; i.e., Instant Rice (GI/87 & GL/29) and it has basically no remaining vitamins and minerals either -- just straight, quickly digested starch. Arborio Rice (GI/98 & GL/31) is the kind usually used for risotto. Cooks fairly quickly and absorbs lots of water without getting too mushy. Jasmine Rice another one with a lovely flower-like aroma but a GI of 109 and a GL of 46 for that measly little half cup . . . No I did not mis-type those numbers . . . Obviously these three cannot be recommended.

Tomorrow . . . the staff of life (well, maybe) . . . BREAD
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Last edited by meowee : 04-23-2008 at 04:31 PM.
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Old 04-23-2008, 04:30 PM   #33
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That's strange because I think Rick Gallop in his book The GI Diet recommends basamati rice. I'll have to look that up again.
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Old 04-23-2008, 04:36 PM   #34
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I've got the Gallop book, too, Carol . . . but have to admit I haven't looked at it recently. In all honesty, the GI stuff is relatively new and different authors are putting different spins on it from time to time -- my GI/GL numbers are actually from The New Glucose Revolution. Neither the Gallop book or this Magic Foods one, give actual numbers -- just ranges -- and I like numbers. And . . . bottom line, as always -- all things in moderation.
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Old 04-24-2008, 03:12 PM   #35
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Default Breads and Breakfast Cereals

We now get to talk about another of the items that cause some foods to have a much higher GI/GL than others – Particle Size – the more finely ground up the carbohydrate is, the more easily we can digest it. It’s almost as though the manufacturing process has started the digestion routines for us. Finely milled flour (and particularly the nutrient stripped and often bleached White Flour) is the perfect example.

Whole Wheat Bread, Stone Ground (GI 59/GL 12) for a small slice. Notice the emphasis is on Stone Ground and small. It is great Magic Food (as bread goes). Even better is a MultiGrain Whole Grain bread (GI 43/GL 6), but make sure it is really made with Whole grains. Always check the ingredient list not just the wording on the label. However, even that ingredient list can be misleading -- The constant hype over “whole wheat” and the “goodness of whole grains” in our bread and cereal products has now resulted in a new level of horror – Whole Wheat Bread that is just as smooth and doughy as the good old ‘white wall-paper paste’ that kid’s seem to love; and every cereal box you read now yells about the “goodness” of its grains. Oh yes, that wonderful word “whole” may be on the ingredient list; but the small particle size that the grain has been ground down to, still causes a rapid spike in blood sugar levels. Always go for the breads that have a visible graininess to them, if possible. The same goodness is in whole wheat flour too (as compared to white) although by it’s very nature, flour is fairly finely ground. You can definitely use up to half whole wheat for the flour content in just about any recipe. In baked goods , the texture will be a little heavier, of course. One other tip for both whole grain bread and whole grain flour – because the fat (found in the germ) is higher, these are more perishable. Store in the refrigerator or freezer.

Breakfast Cereals -- it’s very difficult to find even one pre-packaged cereal that could be put on any list of Magic foods. The possible exception is All-Bran with GI 34/GI 5 for ½ cup. And similar very twiggy cereals. Even Bran Flakes (GI 74/GL 13) are suspect; and good old Corn Flakes – have a GI of 77 and GL of 20. Believe it or not, Fruit Loops are lower at GI 69/GL18 – in this case the addition of table sugar (sucrose) actually reduces the glycemic impact because sucrose is half glucose and half fructose and (remember our conversation about berries) fructose has very little impact on blood sugar. I’m not recommending pre-sweetened cereals by any stretch of the imagination.

In fact, other than the All-Bran types, about the only cereal that can be placed on the Magic Foods List is OATMEAL. Even with oatmeal, you do have to be careful. Particle Size makes a big difference, here. Steel Cut Oats are best at GI 52/GL 11, for a one cup (cooked with water) serving size; but they do take a very long time to cook. Old-Fashioned or Large Flake Oats at GI 58/GL 11 for the same size serving are almost as good and cook in about half the time. You’ll find a couple of increasingly more finely cut varieties out there, too and they get progressively higher in Glycemic Impact as the particle size gets smaller until we come all the way down to Instant Oatmeal (which is almost just dust) with a GI of 87 and GL of 17 and that’s for the absolutely plain kind (which is hard to find) with no sugar and no flavourings added. The more common kinds have up to 4 tsps of sugar per serving.

For a little additional Menu Magic with Rolled Oats – you can grind them in your food processor and turn them into a course flour-like consistency that can be used to extend white flour (substitute up to ½) or as a coating for fish or chicken. In baked goods, they add a natural sweetness that actually allows for less sweetener, too.You can also use them in meatloaf instead of bread crumbs. One of my favourite things is the High Protein Pancake recipe that shows up in many places around 3FC. Delicious and wonderfully healthy. Also so simple – about ½ cup of each of Rolled Oats, Egg Whites, Light Cottage cheese (all Magic Foods) – whir around in the blender and cook like any other pancake in a non-stick pan – top with fresh or stewed fruit. I like to make a quick fruit topping to keep in the fridge by combining, in a large dutch oven, a 600 gram bag of each of frozen rhubarb, frozen strawberries, and frozen blueberries (all Magic, too). After everything thaws, stir in about ½ cup of Splenda and simmer gently for about an hour. Also makes a great topping for fat free, unsweetened Yogurt which is, of course, another Magic Food.

Next – Milk, Yogurt, and Cheese.
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Old 04-24-2008, 03:33 PM   #36
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WOW all very informative. Thank you very much for taking the time each to write these all out. THANK YOU!!!
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Old 04-25-2008, 09:01 AM   #37
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This information is awesome! Thanks! ~Peggy
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Old 04-25-2008, 03:30 PM   #38
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Default Milk, Yogurt, and Cheese

MILK – Some call it “Nature’s most nearly perfect food”; others think it is only meant to nourish baby cows. This not the place for that debate.

From the point of view of blood sugar control, Milk is definitely a Magic food. It is fairly low in carbohydrate and pretty high in protein and that’s a combination that is both filling and perfect for stabalizing blood sugar levels. Fat Free (Skim) Milk has a GI of 32 and a GL of 12 for an 8 oz glass and it’s rich in calcium and vitamin D. If you are one of those who cringes at the thought of “blue-milk”, try making the changeover gradually by going first from whole milk to 2% to 1% and finally to FF. You really do need FF to reap all the wonderful Magic benefits because the fat in regular milk is the artery-clogging and insulin-resistance aggrevating, saturated kind.

YOGURT – again we are talking fat free and GI/GL levels about the same as FF Milk, too, -- the unsweetened, natural kind, not only has all the same benefits as FF Milk, but also contains some gut-friendly bacteria that ferment it to give it the distinctive yogurty taste. These bacteria also feed our own intestinal bacteria and keep them healthy too. Those intestinal bacteria in turn boost our immune system’s ability to fight disease – more than 70% of our natural immune defenses are located in the digestive tract. Yogurt can go a long way to reducing diarrhea, and constipation, and helps to fight colon cancer and (as an added bonus), women who eat yogurt regularly, get fewer yeast infections.

Yogurt Menu Magic – I yogurt – as well as just eating it; you can use it in place of sour cream in baked goods and dips; you can bake with it; use it to replace half the mayonnaise in salad dressings; turn it into a cooler or smoothie by blending it with some Magic fruit. One of my favourite non-recipes – mix about 2 tsps of Splenda and 1 tsp of dry, unsweetened cocoa powder into a cup of yogurt and you’ve got chocolate ice cream (well almost).

CHEESE – Although made from milk, you do have to be very careful with the serving sizes for this Magic Food, because it takes 10 pounds of milk to produce 1 pound of cheese and all the saturated fat is left for us to absorb and so are the calories. The good part is that the calcium remains, too. Try to choose Low Fat cheeses whenever possible and keep serving sizes in control. One ounce of cheese is a serving. That’s a little hunk about the size of two dice or a scant ¼ cup shredded. Low Fat Cottage Cheese is also a great protein food and even the 1% tastes pretty good. I personally do not like the almost totally fat-free kind; but that might just be me. Do read the nutrition information panel carefully, though, different brands of cottage cheese seem to show quite a variance in their sodium levels.

Menu Magic with LF Cheese -- try to get as much flavour for your calories as possible by choosing sharp cheddar and feta types. They are great in an omelet or on a salad where a little goes a long way. LF cheese is difficult to melt because it does tend to get a little rubbery and stringy. Use lower heat and stir constantly for a longer time. LF Mozzarella usually works fairly well though. LF String Cheese is a great snack stuffed into those very Magic celery sticks and we talked about the Magic High Protein Pancakes, yesterday. Yum.

Next – some carb-free Magic Protein Foods – better known as Eggs, Meat, Poultry, and Fish
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Old 04-25-2008, 03:32 PM   #39
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And here it is Friday again . . . so I think the next chapter will wait until Monday . . . see you then, gang . . . have a great weekend.
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Old 04-25-2008, 04:20 PM   #40
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Loving all this great information..

thanks so much!
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Old 04-25-2008, 04:21 PM   #41
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Smile great info

Loving all this great information..

thanks so much!
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Old 04-25-2008, 06:03 PM   #42
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This is awesome info, I've been eating a lot of these foods for the past couple of years and feel better.

With the apples I've found that if I buy the organic apples, they are smaller than those genetic mutations that the stores sell. Being smaller means that we are not overeating AND they taste way better. The store was out of organic one week so I picked up a couple of the huge ones and they had no flavor. I tossed them because I've decided that if a food doesn't taste great, I don't eat it.
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Old 04-27-2008, 08:14 AM   #43
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That's a great point . . . it's truly amazing how they manage to grow some of the monster produce these days.

BTW . . . this little gem popped up in my in-basket this morning and I thought it just tied in so well with our discussions in this thread although it is about SLEEP not FOOD and we have been hearing about it for some time now . . . http://www.everydayhealth.com/Public...tes_20080 427 . . .
it is definitely worth the time it takes to watch the little video.

I know I spend enough hours in bed, but since I have to get up to "go" every 2 to 3 hours and it takes a little time to get back to sleep, I often wonder about the 'quality' of my sleep.

How about you?????
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Old 04-28-2008, 10:10 AM   #44
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Default Eggs, Beef, Chicken, and Fish

Obviously we are not talking about carbohydrates here, so no GI/GL numbers to look at . . . . . . all of these are considered Magic Foods for other reasons than just that they do not spike blood sugar levels. They are definitely good for you foods, but that doesn’t mean you should get too carried away with them. They do have calories.

EGGS – 75 calories and 5 grams of fat in a large egg; the rest is protein – they are the gold standard against which all other protein sources are measured – Why? – because they contain all the essential amino acids that your body cannot manufacture and in the exact proportions required. Okay, so what about cholesterol? Yes, an egg contains about 213 grams of cholesterol in the yolk, along with about 2 grams of saturated fat and 3 grams of unsaturated fat. Eggs had a very bad rep for years because of that. More recent studies show that it’s more the amount of saturated fat that you eat that raises your cholesterol, not the cholesterol that you eat. Still, most experts recommend no more that 3 or 4 egg yolks a week. The really Magic part of the egg is actually the white, that’s where all the protein is. So practice a little restraint with the yolks, but you can eat the whites to your (and your heart’s) content. BTW, eggs keep best in their original containers, pointy end down; so avoid storing them in those cute little door racks some refridgerator manufacturers insist on giving us.

BEEF (and other red meats) – are great protein sources but once again, serving size is important – about 3 to 4 ounces or the size of your palm is good. From the Blood Sugar point of view, Beef is very high in conjugated linoleic acid (CLA) that helps to stabalize blood sugar. Obviously, as well as portion size, you have to control the high fat cuts and those are, of course, the ones that are naturally marbled with all that artery-clogging saturated fat. Unfortunately those are the cuts that are also the most naturally tender. The best cuts (healthwise) are often referred to as the “Skinny Six” -- (a) eye of the round, (b) top round, (c) sirloin, (d) bottom round, (e) top loin, and (f) tenderloin. Try marinating the less tender cuts and cooking them with moisture and for a longer time at a lower heat. A crock-pot does a marvellous job of tenderizing the toughest cut of meat. Try to stay away from Rib Eye, Prime Rib, and T-bone. Now, as for Ground Beef . . . try to get the leanest you can find, but remember that even the 93% to 95% lean kind still has a pretty hefty dose of saturated fat and also remember that the percentage mentioned on the label is of weight not of calories – a 100 gram (3.5 ounces) serving of 93% lean ground beef contains about 63 calories of fat and about 372 calories of protein so almost 15% of the calories actually come from the fat. PORK has been dubbed the “other white meat” (although it really falls into the ‘red’ family) because the leanest cuts --like tenderloin -- are almost as low in saturated fat as Poultry. So don’t avoid it because of the connection to the word “pig”. It really is a good source of lean protein . . . make sure you trim off any extra fat and be careful not to overcook it or you get shoe-leather. LAMB – is probably the first meat eaten by mankind and it is definitely a good protein source, especially the leaner cuts. Lamb has the advantage of not being marbled with fat so as long as you cut off all the visible fat you are getting something at least as lean as the leaner cuts of beef. Mutton (sheep over a year old) is even leaner but most people do not enjoy it. To me, it tastes like somebody forgot to remove the wool.

CHICKEN and TURKEY as a lean protein source, these birds are way above the cows, pigs, and sheep; and not just because they have wings. That 100 gram serving of beef tenderloin (one of the lean cuts) has 95% MORE saturated fat than the same amount of skinless chicken breast; and skinless turkey breast is even lower. The operative words here are “Breast” and “Skinless”. No matter what the cut, always remove the skin because that is where the majority of the fat is located and remember that the dark meat is higher in fat than the white. A boneless chicken breast is like a blank canvas, just waiting for your imagination to turn it into a wonderful, and healthy lunch or dinner. Try using ground turkey or ground chicken for meatloaf or meatballs instead of beef – yes, the ground stuff is usually higher in fat than the breast (unless you grind it yourself), since it contains a fairly high proportion of the darker meat, but it’s generally stilll a lot lower in fat than even the lowest ground beef.

FISH and SEAFOOD – When it comes to Magic Foods; the underwater world is your best pick – as well as being very low in calories most are very high in Omega 3 fatty acids which really help to fend off heart disease. The best sources are the fattier fin-fish, like Salmon and Albacore Tuna and Sardines – all are good even canned but stay away from the heavy sauces and the oil-packed varieties. Shellfish -- Shrimp, Lobster, and their Crabby and Clammy friends – are some of the lowest fat proteins around and the majority of the fat they do contain is again that wonderful Omega 3 kind. Yes, it’s true most crustaceans do contain more cholesterol than fin-fish; but an average 100 gram serving of rich tasting lobster, shrimp, or crab actually contains less cholesterol than is found in a single egg yolk. Once again, you can use the canned varieties, but make sure they are water-packed and well rinsed. And, of course, for all fish and other seafood – all good can be quickly undone by a little finely ground flour or cracker crumbs – and skip the drawn butter with the lobster, too.

Spices, and a few other miscellaneous items – are on the agenda for tomorrow.
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Last edited by meowee : 04-28-2008 at 10:14 AM.
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Old 04-28-2008, 11:26 AM   #45
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Once again I would like to thank you for taking the time to post this interesting and useful information!! Maybe if I read the Eggs, Beef, Chicken and Fish portion often enough I won't feel "guilty" when I eat red meat any more!!

A little note on sleep post. I find that information very interesting and believe it is true. About the same time I began my weight loss/lifestyle change endeavor, I was finally tested for sleep apnea. Which ( although no suprise to me) I tested positive. I have snored like a freight train as long as I can remember, no matter what my weight has been. When my CPAP was "perscribed" my doctor said to me, "This might actually help you with your weight loss efforts." I have to say I have never had such an easy time staying on plan. I really don't have cravings anymore. Maybe it is because I am eating healthier, no prepackaged "diet" meals, no artificail sweeteners, eating a well balanced diet (not cutting out any one group like carbs or fats), and maybe it is because for once in my life I am actually sleeping well. But I know I feel better now than I have at anytime in my life....even when I have been at a normal weight.
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