Good Friday Morning All
Sorry I was MIA yesterday. By the time I got the kids from school, I had to hop in the shower and get ready to go out to dinner. As I suspected, we ended up at Outback. Eli invited my parents and my sister and her kids for dinner (sis's hubby was working OT). It was a nice evening. I had the usual-salmon, sweet potato and salad. Afterwards, Michael had a ton of AP EURO homework to do-when I woke up at 1am, he was still on the computer!
My Mother gave me a generous gift. I am going to get some new tires on my car, try to get my a/c fixed and pay some bills. I feel guilty wanting to use it for something frivolous, but I've decided once I see what's left over, if any, if there would be enough to cover getting one of those terrible body parts done. I haven't a clue what something like getting my arms would cost, but I guess I will start to look around and see.
I got in my walk today, but just walked. It was gloomy outside, so instead of my water bottle, I put my umbrella in it's place-came in handy as I got closer to home and it started to sprinkle.
TODAY IS FRIDAY FACTS and I found this site last week that I thought was worth sharing:
Glycemic Load, Diet, and Health
Until recently, there was little question that the best approach to healthy eating was to follow official guidelines — such as the USDA Food Guide Pyramid — which emphasize carbohydrates as a way to discourage fat consumption. But this view of carbohydrates and fats is too simplistic. It might even contribute to the very conditions that we hope to avoid by eating a good diet in the first place, such as obesity, diabetes, and cardiovascular disease.
For one, not all fats are bad. In fact, certain fats are heart-healthy. In addition, not all carbohydrates act the same. Some are quickly broken down in the intestine, causing the blood sugar level to rise rapidly. Such carbohydrates have a high glycemic index (GI).
Because rapidly rising blood sugar levels have various adverse effects, we advise eating plenty of fruits and non-starchy vegetables and few high-GI carbohydrates, such as refined grains and starches. We also favor a food pyramid where fruits and nonstarchy vegetables, not refined grains, occupy the bottom tier. The purpose of this advice is to reduce overall glycemic load (GL). GL is a relatively new way to assess the impact of carbohydrate consumption that takes GI into account but gives a fuller picture than does GI alone.
GL Reflects Actual Carbohydrate Burden
A GI value tells you only how rapidly a particular carbohydrate turns into sugar. It doesn’t tell you how much of that carbohydrate is in a serving of a particular food. You would need to know both things to understand a food’s effect on blood sugar. That is where GL comes in. The carbohydrate in a carrot, for example, has a high GI. But there isn’t a lot of it, so a carrot’s glycemic load is relatively low. Calculating GL allows researchers to better relate carbohydrate intake to its health effects.
Researchers at Harvard, including Harvard Women’s Health Watch advisory board member JoAnn E. Manson, M.D., have closely examined the relationships among carbohydrates and heart disease and diabetes in women. The Nurses’ Health Study, for example, found that women with the highest dietary GL have double the risk for heart disease when compared to those with the lowest GL.
Why It’s Not As Simple as GI
The glycemic index originated as a research tool. It assigns a numerical value to a food indicating how much and how rapidly 50 grams of its carbohydrate content will raise blood-sugar levels, compared to 50 grams of a reference food (glucose or white bread). The reference food is given an arbitrary value of 100, and the GI value of a particular food is expressed as a percentage of that value. Many things contribute to the GI of a given food, including its fat and fiber content and how much it’s been processed.
But carbohydrates differ in quantity, as well as in GI ranking, from one kind of food to another. The shortcoming of GI values is evident when you compare foods of different carbohydrate densities. For example, the GI of a baked potato is 121% (assuming white bread is the standard reference food). This has earned the potato, which is largely carbohydrate, a place on the “avoid” list in publications and on Web sites promoting the GI approach to food choices.
The GI of carrots, as noted earlier, is also high: 131%. But this unfavorable GI rating is based on the blood-sugar effect of eating 50 grams of carbohydrate from carrots — the amount contained in a pound and a half of them — which few people would consume in one sitting. A serving of carrots, therefore, just doesn’t have much carbohydrate, so its impact on blood sugar is much less than that of a serving of potato.
Avoiding carrots because of their GI ranking would be a big mistake, particularly given all the vitamins and minerals they contain and the low GL of each serving (see “How to Calculate GL,” below). The GI of potatoes, on the other hand, is not a misleading measure because potatoes are carbohydrate-dense. Their GL is also fairly high.
How to Calculate GL
GL is the amount of carbohydrate in a serving of food multiplied by that food’s GI. Thus, a 12 cup serving of carrots (which has 8 grams of carbohydrate) has a glycemic load of about 10 (8 * 131%, or 1.31 = 10.48).
As reported recently in the American Journal of Clinical Nutrition (March 2001), Nurses’ Health Study researchers — aided by blood samples and a food-frequency questionnaire — used GL measures to assess the impact of carbohydrate consumption on 280 postmenopausal women. They found that high-GL diets (and, by extension, high GI foods and greater total carbohydrate intake), correlated with lower HDL concentrations and higher triglyceride levels, a marker for heart disease. The strongest association was in overweight women, i.e., those whose body mass index (BMI) was over 25. Increased risk started, on average, at a daily GL of 161.
Calculating overall dietary GL is difficult outside a research setting. But knowing a food’s GL can help you make comparisons that can improve the quality of your carbohydrate choices. In general, it’s a good idea to replace processed and refined-grain carbohydrates, such as those found in many snacks and desserts, with fruits and non-starchy vegetables. These foods, as well as whole grains and beans, are rich in nutrients and contain fiber, which slows digestion and moderates blood sugar levels. Also, try substituting, for example, whole grain bread for white bread; wild rice for white rice; and beans or lentils for potatoes.
Dietary GL may not become an everyday calculation, but we wouldn’t be surprised to see labels that exclaim “Low Glycemic Load!” — like “Low Cholesterol!” — beckoning from grocery shelves in the near future.
The Glycemic Index for 100 Foods
The glycemic index (GI) number is a relative not an absolute number. In effect, it is the blood sugar response to ingestion of a given food compared with the blood sugar response to another standardized food. Researchers have used both glucose and bread as this standardized, or reference, food.
Sometimes test results have yielded a range of values, which we show with a plus or minus sign, ±. So, for example, the GI value for a croissant using bread as the reference number is 96± 6 means test results ranged from 90 to 102.
One way to think about the glycemic index number is to picture it as fraction. The blood sugar blood response to a food is the numerator. The blood sugar response of the reference food is the denominator. Therefore, index number for same food will vary depending on whether you put glucose or bread in the denominator.
Because glucose quickly becomes blood sugar, the GI numbers based on glucose result in a lower number than do the GI numbers that use bread. Again, if you envision the GI number for a food as a fraction, or ratio, the glucose-based index has a larger denominator: you’re dividing by a bigger number. But the numerator doesn’t change, so the GI number gets smaller.
A word of warning about applying the GI to your diet. It is a carbohydrate-to-carbohydrate comparison. It doesn’t say anything about how much carbohydrate a food contains. So, for example, while the carbohydrates contained in carrots may have a relative high GI index, carrots contain relatively few carbohydrates compared with corn chips. Therefore, the net effect of carrots on blood sugar levels is considerably less than corn chips, even though their GI index numbers are similar.
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You can view the entire article at the link below:
http://www.health.harvard.edu/newsletters/giload.shtml
BUSDEB, thanks for the bday wishes
Glad to hear your did well with the water and walking, hope today is the same. I see a big difference when I don't drink enough water, and as much as I don't like water, I try to get it down just because I know I need to to help me along in this WOE.
MEL, so you didn't have a good tennis game-at least you got out there and got some exercise-that's really what matters! Not every day can be a good one, just like me today, I went out and did my walk, no jogging at all, and it took me over 1hr 6 minutes-but at least I got out there
Playing with an 84yr old-I just hope to be alive at that age! Just think about her when you have an off day, think about her not being able to see the ball so well, yet, she gets out there!! You comment about the scale going up, you being OP, etc., etc. could of been written by me numerous times in the past. Actually, if you did a search, you could probably find me posting that quite a bit in past posts-it happens, and just as mysterious as it happens, mysteriously the scale will drop-as I always say-PATIENCE!!!!
SEF, you are too funny!
Thanks again for the bday wishes. Now, I may not have much control over turning 40, but damn it if I'm going to grow gray gracefully! As long as there's hair dye, I ain't going there!!!!
How's your BIL doing today? Don't worry about the scale Shirley, it WILL move downward soon.
GATOR, thanks for the bday wishes.
ROSALIE, yes, Eli would approve your falafel now
I probably will make one again this morning. Just give me a little time to get some recipes to use the tahini in, geez, I haven't even fixed the recipe boards you pointed out to me yet-seems I think about it and then things slip my mind just as quick-guess it's the age thing! Marie, you have to post one of your picks on the PHOTO BOARD! I keep meaning to remind you to do that. How are your aches from the bike fiasco? I think I will try your CRISP RECIPE. I have a can of SF cherries and another of SF Apple, like pie filling, and it sounds like it would go well with that! I may make the buckle recipe today, instead though, will use rapsberries instead of blueberries, as I have some I have to use.
FROG, I wanted to tell you in this months REDBOOK MAGAZINE (the one with Kelly Rippa on the front cover), there is an article about VULVADYNIA in there I wanted to tell you, just so you could read it, if you didn't see it already. I can say, at this time, I do plan on coming up to WDW area to see you if you make it down. Just need enough planning time, that's all. Personally, I would say to drive down-I just like having my car at my disposal, and really, it's not that far. My Grandparents drove from Hendersonville all the way home to Miami in 1 day-and they're in their 80's! It's not anywhere as far from where you are. So take a couple extra days off-you surely must deserve it! Sounds like you'll have a festive house for Halloween!
BOB, I can ONLY IMAGINE what card you must of had in mind for me!
Really didn't recieve much else. Lauren bought me a frame. People tell me I'm very hard to buy a present for, since I never ask for anything. Actually, I don't think I'm hard to buy for at all, if people would only take notice of what I look at or mention, they'd find it quite easy-which is what I do with others-but really, I guess when you are the "MoM" you don't expect much more than a clean bedroom and no aggrivation for a day or two-which unfortunately, I didn't get once again this year!
NANCE! Finally, you're back on the board-was almost ready to call you on the phone! Sorry to hear you're feeling icky! {{{HUGS}}} Two days being OP AND walking? You make me proud! Okay girl, I got the pictures back!!!! I'll be posting some later on sometime, so be on the look out-there are som great ones in there!!! There's a great restaurant in Marco called the VOYAGER, it's a little less than 2 hours from home, on the West Coast of Fl. We go there for special occasions. Both QUILTER & BOB have gone there as well, when we all got to meet-they can vouch for it being good!
TREE,
WELCOME TO THE BOARD! Glad you have joined us-your lingo is just fine
I have seen brew places advertise the agave syrup, but I honestly don't know what the difference is between what they sell and what we find bottled. I will do my best to get an answer for you though
I'm sure someone must carry it is Arizona though. What larger HFS (health food stores) do you have in your area? Lucky you-Trader Joes-anyone on this board can tell you how much I love that store!! Alas, we don't have any down here in Fl. Please, don't hesitate to ask any other questions you may have, we're always willing to try and help. Again, welcome!
SPARKLE, thanks for the bday wishes-at least I didn't fall under the death watch! Deliciously thin, lol, I think NOT. But it's a nice thought. You've come a long way baby! From MuMu's (I wore those too) to wearing shirts tucked in and belts with pants-that's a major and worthwhile accomplishment you should be proud of. Not even at this weight would I wear tucked in shirts! Your head is definitely on straighter than mine. Thanks for your input on the story board!
QUILTER, glad to see you are feeling better. Haven't heard of that book, you'll have to give us your review when you're done.
Okay gals, I've got to run-time for CROSSING OVER, than I have a few errands to run. I'll check in sometime later.
Have a wonderful weekend!
Debbie
194/123/129
SB since 3/22/00
Reached goal 6/10/01