Good Thursday Morning All
Woke up to rain - gloomy & dark here, but hey, to me it's better than swealtering heat and humidity any day. Just hate to have to go out in it so will look for a lull as I have to go pay my MC bill today before 1pm - nothing like the last minute!
DID YOU ALL CHECK OUT THE WEBSITE I POSTED THE OTHER DAY? If you missed it, here it is again - do check it out. I just printed it out after viewing it as a PDF which made it easier to read. Here's the link, just click on it:
http://216.239.57.104/search?q=cache...=en&lr=lang_ar|lang_en|lang_fr&ie=UTF-8
If you want to view the PDF file, there's a link at the very top of the page which lets you do so.
Watch the movie 8 MILE last night, got it from the library - thought it was very good, was even impressed with M&M's acting - can't say I like him or the rap stuff, but the movie was good. I have two movies that are being held that I need to p/u - did anyone see FARWELL MY CONCUBINE or THE FAST RUNNER? Have so many on hold and more to add once a slot becomes available. I've saved a ton of money renting them through the library and they are getting more and more each week.
PANCHO, hope your little one allows you to get to the gym today. To have six kids these days, I think you have to be a not only well off, but a bit insane. I have a friend who has 8 kids, though she wanted 10. Just saw a bit on TV about a mom who had 9 and how great she looked and would consider 10 (or more). Not me
I wanted 2, a boy and a girl and got them both, in that order - good kids to boot - why mess it up
GRAMMY, do check out the link I posted above for a listing of starchy carbs - it can answer your question easily
Many people say to limit your starchy carbs to 2-3 a day, but I don't totally agree with this idea - I think those who have a lot of weight to lose and need to eat more calories than someone who is following a 1200 calorie "diet" need more, otherwise, it would be difficult to find foods to fill the caloric requirements. What's important are what types of starchy carbs you fill it with. Also, I posted this article back in February and it may help to provide some more information to you:
CARB COUNTING MADE EASY
What are carbohydrates? Carbohydrates are one of three primary substances in the foods that we eat, which also includes protein and fat. They are also the substances which turn 100 % into glucose in the bloodstream. They include all sugars and starches in the diet. In fact, carbohydrates are actually either simple sugars or complex sugar molecules, such as starches.
In a balanced diet, carbohydrates will be included, and are necessary for both energy and good health. But for the diabetic, learning to measure the amount of carbohydrate in the diet can be a useful tool in learning to control blood sugars.
How do you measure carbohydrates? First, it is important to look at how many choices have been prescribed by your dietitian. One carbohydrate choice is equal to 15 grams of carbohydrate. The dietitian will give a certain number of carbohydrate choices per meal. In the meal plan, a person might have, for example, 3 carbohydrate choices (45 grams total) for each meal, and one choice ( 15 grams) at night for a bedtime snack.
The carb allowance might look like this:
Breakfast: 45 grams carb
Lunch: 45 grams carb
Dinner: 45 grams carb
Bedtime: 15 grams carb
The person will choose their choices from a list of carbohydrates, remembering that one choice is 15 grams. The carbohydrate groups on the food pyramid include:
Milk
Fruits
Vegetables (although this group is lower in carb than the other groups)
Starches
Sweets
One carbohydrate choice from the milk group is equal to one cup, preferably low fat or skim for adults. Many people do not realize that milk can raise the blood sugar, because it doesn’t “taste sweet”, but it does contain lactose, which will turn to glucose. One container of sugar free, fat free yogurt is also equal to one carb choice. One cup of milk is actually 12 grams of carbohydrate, but it rounded up to one choice for simplicity.
Buttermilk is the same.
One carbohydrate choice from the fruit group is one small piece of fruit, about the size of your rounded fist: one apple, or one pear, one plum, one orange, for example. One half of a regular sized banana is one choice. One half cup of most fruit juices, such as orange juice, is one choice. One cup of raspberries or melon is also one choice. 12 to 15 grapes (dependent upon size) are one choice.
The vegetable group is lower in carbohydrate. One serving from this group is typically ½ cup cooked, or 1 ½ cups uncooked, and is only equal to FIVE grams of carbohydrate, or one third of a carbohydrate choice. Practically speaking, this means that you can eat a little more freely from this group, since it has less effect on raising the blood sugar. Lettuce, tomatoes, carrots, beets, brocolli, greens, etc. are examples of this group.
The cereal/starch group includes bread, pastas, starchy vegetables, and cereals. In general, one half cup cooked is a good guideline in this group: one half cup cooked hot cereal, or pasta, is one carbohydrate choice. One slice of bread, or one 6 inch tortilla, is also one choice. Rice is an exception: one third cooked is one choice, and one carb choice of beans is one third cup cooked. Most dry cereals should be checked on the food label under “Total carbohydrate”. It will show how many grams of carbohydrate are in one serving, and servings can be measured accordingly (remember to count the carb in milk used, too!)
Sweets are a more concentrated form of carbohydrate, and can be part of the diabetic diet if included as part of the total carbohydrate allowed. No longer is it true that the diabetic can not have sugar in their diet; but they need to plan it as part of their complete meal plan. For example, about ½ cup of most ice creams is equal to one carbohydrate choice. But beware of “low fat” varieties, and some “sugar free” items, such as sugar free cookies: they may contain as much or more carbohydrate as the regular item. Many “low fat” foods use more sugar or sweeteners to make up for the lack of fat.
Free foods contain less than 20 calories per serving and are not counted as carbohydrate choices. These can include:
Coffee or tea, sugar free soft drinks, fat-free bouillion or broth, celery, peppers, cucumbers, salsa are examples of this group. Seasonings are also free, such as garlic powder, herbs, paprika, etc.
Be aware that counting carbohydrates is only one part of a well balanced meal plan. Eating foods that are lower in fat, higher in fiber, and learning to make healthier choices overall, such as eating more whole grains, can be incorporated in a meal plan that can help to lower triglycerides, or meet other goals, such as weight loss, if indicated. This is why meeting with a registered dietitian to plan an individualized meal plan is paramount. Hopefully, this article will help take some of the mystery from “carb counting” and will help in making better choices.
Written by Sheri Waldrop
BASHFUL, can't help with the fiber supplement info, sorry. I try to eat enough fiber regularly and can get what I need in a container of raspberries and an ounce of Fiber One, which I'll probably do for breakfast this morning. Just one cup of raspberries provide 8.5 grams of fiber (I eat a bit more) - 1oz of Fiber One gives you 14, then other foods in the day provide more. Not hard to do, at least I don't think so. I'm glad to see you are becoming more aware of your eating with the journaling - fitday or paper, whatever works. Just remember this, this is not only about losing weight, it's much more than that and one thing I have always said about this WOE, it's a learning experience and each and every day I learn something, and you will too. I too have a couple yoga tapes, among other exercise videos and I just can't get in to doing these at home unfortunately - I thank G-D for my yoga teacher and her generosity - plus she's a great lady who I've been able to form a friendship outside of the class, an added bonus to her classes
GATOR, thanks for your insight on the glasses. I have no desire to do contacts, I can't put anything like that in my eyes, nor do I really want to. Plus, with my prescription not being too strong, I really wonder how much I really need these glasses. Maybe my brain needs to sharpen up a bit and get use to these. Guess it would help too if I wore them a little more, but in wearing them more I'm afraid then, I'd need to wear them all the time.
BOB, hey, next time you go through LEESBURG, found a place in a coupon booklet that claims they give $5 haircuts! Girl, if anyone knows the meaning of no money-it's me - no need to explain that one to me! Didn't watch BB last night - what did I miss?
GROOVIA, I can't help you with telling you where the info on carrots are in the new SB BOOK as I wouldn't bother buying the new version if one has the old one already as I do, but I can tell you that there's many articles that have the information about carrots AND popcorn being okay to now incorporate in to this WOE. Here's just one of the many articles that talk about the carrot, and has some very useful information about the GI & GL in general:
The Load Lowdown
A new way of seeing foods may hold promise for weight control and disease prevention
The carrot, it seems, has been rehabilitated. If you haven't tried The Zone, Sugar Busters or another diet based, at least in part, on the glycemic index, you may not have known that the carrot, once the epitome of healthful eating, had been forsaken. It had. Now it's back. The implications may apply to more of us than we think.
The glycemic index (GI) is a ranking of foods according to their effect on blood-sugar levels; it reveals that not all carbohydrates are created equal. Some researchers and nutrition experts believe that diets emphasizing foods with a low glycemic index may promote weight loss, help control diabetes and lower the risks of getting diabetes and cardiovascular disease.
The Glycemic Load of Some Beans and Grains
(go to site link to see this info-couldn't get it posted correctly to insert it here0
Foods whose carbohydrates break down slowly release glucose into the bloodstream more gradually, earning them low GI scores. Those that break down quickly trigger fast, high blood-sugar responses, earning high scores on the index. Most legumes, fruits and non-starchy vegetables are on the low side of the index; sugars, refined grains and a few fruits and veggies tend toward the high side. On a scale based on white bread with a GI of 100, peanuts are 21, red lentils 36, an apple 54, chocolate 70, baked potato 121 and a baguette 136. Because of a high GI — 92 — carrots were, in Zone terms, an "unfavorable" food. But now carrots have regained their stature, on two fronts.
The glycemic index was created as a research tool, not as a practical guide for evaluating foods one at a time. To determine a food's glycemic index, scientists use a standard amount, measured in carbohydrates: 50 grams. However, that doesn't reflect the number of grams in a serving of that food. One baked potato has 37 grams of carbohydrate. A half-cup serving of cooked carrots has only eight grams.
To account for serving size when assessing a food's practical effect on blood sugar, researchers at Harvard have proposed the term "glycemic load" (GL). To calculate glycemic load, simply multiply the grams of carbohydrate in a serving of food by that food's glycemic index. (Although GI values commonly are referred to as whole numbers, technically, they're percentages expressed as decimals — 1.21 for a potato, .21 for peanuts, etc.).
A recent issue of the newsletter Harvard Women's Health Watch ranked some foods by both GI and GL. For a baked potato, the calculation went like this: 37 (grams of carbohydrate in a serving) multiplied by 1.21 (GI) equals 45. That's still high in a ranking of foods by glycemic load. Air-popped popcorn, though, went from a high GI of 79 to a low GL of 4. Corn chips fell from 105 to a moderate GL of 16. Carrots dropped from Harvard's oddly high GI of 131 to a GL of 10. Remember, serving size counts: That's a cup of popcorn, an ounce of corn chips and a half cup of cooked carrots.
And carrots' stock goes up even further. The widely used glycemic indexing of carrots at 92 (not to mention that 131) was faulty, according to Australian researcher Dr. Jennie Brand-Miller, a leader in the field and author of "The Glucose Revolution." She told me by e-mail that a later, less publicized test put carrots' GI at 49, and very recent tests under her watch found boiled carrots to have a GI of 32 and carrot juice 43. That would give carrots a GL between 3 and 4.
"I think the glycemic load is shaping up to be a valuable concept," said Brand-Miller. "A diet with a very high GL should be avoided. This means that the higher the carbohydrate content of your diet, the more important it is that the carbohydrate comes from low-GI sources."
Though a proponent of GI and GL awareness — she's working to develop a program that would allow low-glycemic-index foods to be labeled as such — Brand-Miller cautions against taking it to extremes.
"I don't think we should be necessarily aiming for a diet with the lowest GL," she said. "While the worst choice is a high-cholesterol, high-GI diet, the best choice is still being sorted out."
To view it from it's website, just click on this link:
CLICK HERE
And girl, you can write!!!!
You'll have to let us know if you get a response!
DAISY, I would believe that you won't be bothered too much, if any, by what you ate - the only thing I really see is the flour for the fried foods which probably isn't all that much and with it being on foods that have no GI, that lowered their effect. The only probably you may have is possibly a weight gain that wouldn't be fat, but more likely to the sodium intake, so do keep that in mind if you do have any type of gain, probably water due to sodium. DH definintely scored brownie points with the roses I'd say
WOOD, you think you plateaued - how long have you been stuck at the same exact weight? Enjoy the evening to yourself tonight!
Okay gals, I'm caught up once again - not doing too shabby this week, am I?
Going to go eat some breakfast, Fiber One, 2oz soy milk on top, some raspberries and maybe a milkshake or yogurt with PB flour which has become a delicious favorite as of late!
Have a great day - I'm off to the RECIPE BOARD to post a recipe for
BLACK BEAN SOUP
Toodles!
{{{HUGS}}}
Debbie