Low Carbohydrate & Smart Carb Dieting

The Carb Rotation Diet

2008-01-28T02:23:00.001-08:00

5 Absolute Truths for Every Serial Dieter

by Jayson Hunter – Registered Dietitian

Women will discover several unique scientifically PROVEN techniques for losing stubborn tummy fat and getting a tight sexy stomach like hers.

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Men will learn the REAL secrets for losing belly fat and carving out ripped six pack abs like his.

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More rotation diet ideas:

How Do You ROTATE Your Eating Patterns?
Negative Calorie Rotation Diet
Eat Stop Eat
Intermittent Fasting

1. Unbeknown to most, scientific research has

shown eating the correct nutrients at the proper times creates a “thermic” fat burning effect which results in accelerated body slimming.

2. Creating your own “starvation” diet is a recipe for disaster Your metabolism slows to a crawl and not only creates weight loss plateaus; it can cause you to gain massive amounts of body fat.

3. Many of the “diet” foods you are eating are actually causing you to consume more and unhealthy calories pack on the pounds faster. I’ll be telling you more later about what the unscrupulous food industry is doing to make you fat!

4. Not only are some diet pills and potions a complete waste of your hard-earned money, they can be potentially lethal. If you are in desperate need of losing weight FAST there are much safer, permanent and healthy alternatives available to you.

The most important TRUTH is below... But first, empower yourself even further and instantly download this special FREE Bonus e-book when you click on the appropriate link below...

5. It IS possible to safely lose up to fifteen pounds in just thirty days by following a healthy nutritional program created by a credible professional. Registered Dietitians, such as me, have the education it requires to induce rapid – and permanent - weight loss through easy-to-follow dietary programming.

Sauteed Flank Steak with Arugula and Roasted Cauliflower and Red Peppers

2008-01-25T02:07:00.000-08:00

Are you resolving to eat more healthily but finding that cold cereal and salads just aren't cutting it this time of year? Epicurious is here to help you in your quest for breakfast, lunch, and dinner recipes that may be light in calories, fat, and carbs but are still high in flavor. And, best of all, these warming and hearty recipes are perfect for this blustery season.

Craving Beef?

You don't have to give up red meat to eat healthily—some cuts of beef have less total fat and saturated fat than a chicken thigh. To choose the leanest cuts, the American Dietetic Association suggests buying meat with the words "loin" or "round" in the name, such as sirloin, tenderloin, top round steak, and eye of round. Make your chosen cut even healthier by trimming any visible fat. In addition, grass-fed beef tends to be lower in saturated fat and cholesterol than conventionally raised varieties, as does bison, which has a good beefy flavor. Just make sure to cook these leaner meats slowly at a lower temperature, as they have a tendency to be a bit drier than high-fat beef.

Virtuous Veggies

Simply prepared vegetables would be an excellent accompaniment to any of these dishes—yes, even breakfast. But don't stymie their healthful potential by piling on butter, margarine, cream, or salt. A light spritzing of olive oil and fresh herbs enhance rather than mask vegetables' naturally delicious flavors. Go easy on oil when sautéing, and consider even lighter preparations such as steaming and poaching.

Want more cooking ideas? Create your free account to enjoy all that TasteBook brings to the kitchen. It's fun, easy, and delicious.

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The glycemic index and insulin sensitivity

2008-01-03T04:19:00.000-08:00

Optimizing Insulin Sensitivity and Body Composition Through Diet and Exercise

By Jason Feldman
For Precision Nutrition.

America is growing; that's a fact.

So are its citizens, though, with 17.1% of children being overweight in 2004 and 31.1% of adults being overweight. This is compared to 13.9% and 27.5% respectively in 2000 (16), catalyzing the so-called obesity epidemic.

Obesity can lead to many problems later in life, such as an increased risk for type II diabetes, high blood pressure, and escalating health care costs. It's clear that something needs to be done.

The most obvious first step is caloric control and to balance the first law of thermodynamics. This can be simplified by stating that one needs to balance their consumption of calories versus their expenditure to reach their goals.

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This is not always enough, though, as evidenced by the myriad of diets that have popped up over the years focusing on both macro and micronutrients, and often fruitless supplementation.

The truth is that there is no"magic pill," or a two-day weight loss cure. One needs to eat properly, exercise regularly, and manage their insulin through normal, non-pharmaceutical means. The role insulin plays becomes exponentially important in athletes and anyone looking to improve their body composition.

The role of insulin in the body and diabetes

Insulin is often called the most anabolic hormone in the body. Its role is to shuttle nutrients into tissues, primarily adipose, liver, and muscle tissue. It is released by the beta cells of the pancreas in response to an increase in glucose, amino acids, and free fatty acids. Within the liver it promotes anabolism increasing the uptake and storage of glucose as glycogen. At the same time it prevents catabolism by inhibiting glycogenolysis and the Cori Cycle. In muscle cells it promotes anabolism by stimulating protein synthesis through an increased uptake of amino acids while concurrently increasing the uptake of glucose to form glycogen and inhibiting phosphorylase to prevent its breakdown. Adipose tissue is subject to similar mechanisms; glucose and triglyceride storage are increased while the production of Hormone-Sensitive Lipase (HSL) is inhibited. HSL prevents the re-esterification of triglycerides, promoting their breakdown.

The release of insulin and its cellular response are critically integrated within the body. Under normal conditions blood sugar levels stay between 70 and 110 mg/dl controlled by a complicated network of hormones including but not limited to insulin, glucagon, and growth hormone (GH). Glucagon and GH both work to raise plasma blood sugar levels. Unfortunately this network is not always properly maintained leading to diabetes.

There are two types of diabetes: Type 1 and Type II. Type I is referred to as insulin-dependent diabetes. It is characterized by the body lacking the ability to produce insulin and results in sustained hyperglycemia. Treatment for it generally includes insulin injections and constant monitoring of blood glucose levels.

Diabetics need to carry around sugary snacks because their constant insulin injections rob them of blood sugar. Since the brain can only function on carbohydrates (or ketones) a hypoglycemic state is not a good one to be in.

90% of diabetics have Type II Diabetes which is characterized by either a decreased ability to secrete insulin or a decrease in insulin sensitivity.

The glycemic index and its link to diabetes

Two critical ways to control and manage both diabetes and insulin are through diet and exercise. With respect to ones diet it is important to pay heed to the glycemic index (GI). The glycemic index is a ranking of carbohydrates (CHOs) on a scale of 0 to 100 in relation to the rate at which they raise blood sugar levels after eating.

Foods with a high GI rapidly raise blood sugar levels and generally spike insulin levels; whereas foods with a low GI slowly raise blood sugar levels and have a more blunted and sustained insulin response. To measure the GI, 10 subjects fast overnight and are fed 10-50 grams of CHO containing foods and then finger-prick blood sugar samples are taken at 15-30 minute intervals for the next two hours. A blood sugar response curve is then constructed from this data and the area under the curve is used to calculate the GI compared to a base food (an equal amount of glucose). The area under the curve is divided by the area under the curve for glucose and then multiplied by 100 to achieve the GI rating. Generally foods with a low GI are preferential because it will cause a smaller insulin burst.

Chronically elevated insulin levels are not to be viewed as optimal. According to the University of Syndey Human Nutrition Unit recent studies from Harvard have indicated that diets rich in high GI foods increase the risk for type II diabetes and heart disease. This led the World Health Organization (WHO) in 1999 to recommend that people in industrialized countries base their diets on low-GI foods.

To understand how type II diabetes is manifested in the body it is first necessary to understand the hormonal and physiological mechanisms in place. It all begins with the ingestion of food. Food enters the gastro-intestinal tract and through various enzyme-linked reactions is broken down into simpler molecules. In the case of CHOs there are three primary types: monosaccharides, disaccharides, and polysaccharides.

A monosaccharide is a simple sugar that is not further broken down before it enters the blood stream such as glucose of fructose. Its molecular formula is C6H12O6. A disaccharide is also a sugar but is broken down into two different sugars; such as sucrose which is a combination of fructose and glucose, or lactose which is a combination of glucose and galactose.

Polysaccharides are multiple (greater than two) molecules of sugar linked together such as starch found in vegetables and grains. They are then broken down into simple sugars once they enter the body.

In general (since there are many exceptions) the speed of digestion and GI is linked to the type of saccharide one ingests with the rates being: monosaccharide (highest GI) > disaccharide (moderate GI) > polysaccharide (lowest GI). If one eats a diet rich in monosaccharides they can have chronically elevated insulin levels in response to this. This will cause a myriad of things to happen. For one this may cause subjects to eat more due to rapid blood sugar fluctuations. Primarily though it can lead to insulin resistance.

With the advent of processed foods, sweets, and foods loaded with high fructose corn syrup, sugar consumption has significantly increased. In 1980 the average person ate 39 pounds of fructose and 84 pounds of sucrose; by 1994 the average person ate 66 pounds of sucrose and 83 pounds of fructose. As of 2001 25% of caloric intake was coming from sugars (6).

So, not only is sugar consumption increasing; but so is fructose consumption. While fructose is generally considered a"better" sugar being predominantly found it fruits, its processed form is not so great. For example, according to Dr. Nancy Appleton, fructose is not metabolized the same as other sugars and does not cause the pancreas to release insulin normally and leads to higher fat gain. It can also lead to mineral deficits such as in copper and magnesium since in its purified state it contains no enzymes, vitamins or minerals.

The take home message is that fructose should come from natural sources such as fruit where these co-factors are present. In a 1983 study by Hallfrisch et. al. fructose was found to decrease the affinity of insulin receptors for insulin. This is the classic benchmark for Type II diabetes. This increase in sugar consumption causes the body to pump out more insulin. Since insulin is chronically elevated insulin receptors in turn down-regulate, or"desensitize." This makes it more difficult for the body to remove sugar from the blood leading to many other various problems such as blood clots, potential blindness, potential need for amputations, etc. Also it increases the risk for fat gain since insulin is primarily a storage hormone.

Enhancing insulin sensitivity through weight loss and the role of adiponectin

Adiponectin is protein produced by adipocytes. It promotes insulin sensitivity. In contrast to other adipokines it has been shown to have smaller total circulating levels in obese individuals.

In an August 2005 study by Abbasi et. al. 24 insulin-resistant non-diabetic subjects were recruited and either put on a weight-loss protocol based on caloric restriction or treated with rosiglitazone. The subjects all had a BMI of 30-35 (which is considered significantly overweight or obese). In the study the rosiglitazone group increased their adiponectin concentrations by 30% and enhanced their insulin sensitivity.

The weight-loss group though did not have any changes in adiponectin levels but they had the same 30% increase in insulin sensitivity. This suggests that factors other than adiponectin concentrations play a significant role in insulin sensitivity and that even mild weight loss can help one improve their insulin sensitivity thus supporting the hypothesis that exercise, weight loss, and a proper diet play major roles in promoting general health and maintaining proper functioning of the body.

In contrast a 2003 study by Faraj et. al. showed conflicting results regarding adiponectin on patients that underwent gastric bypass surgery. In almost all subjects adiponectin increased in response to weight loss and their insulin sensitivity increased. It is important to note though that this group lost significantly more weight than the group in the Abbasi study.

Based on these two studies, the jury is still out on the correlation between adiponectin and enhanced insulin sensitivity. Something else is extremely clear though from the two studies: fat loss in obese individuals is a major catalyst to enhance insulin sensitivity.

It is interesting to note something though from the Faraj study that should have been explored in greater depth; in the results section it reads"subjects who were receiving medical treatment for diabetes before the surgery (six women and four men) had discontinued all hypoglycemic agents."

This is the most striking part of the paper; diabetes was self-corrected through weight loss! Granted gastric bypass surgery is a drastic measure but similar if not the same results can be achieved through a proper calorie-controlled diet and exercise. This method also happens to be a lot safer and less expensive than surgery.

Insulin sensitivity and exercise and the role of glucose gransporters

Exercise also plays a crucial role in helping improve insulin sensitivity, especially resistance training. It's myriad of benefits include elevating GH and testosterone (TEST) levels and increasing ones metabolic rate through an elevated post exercise oxygen consumption (EPOC). It also blunts the insulin response and the contraction of skeletal muscle causes glucose-transport-protein-4 (GLUT-4) to propagate to cell surfaces.

GLUT-4 is an insulin sensitive glucose transporter present in skeletal muscle. It is necessary for sugar transport into cells and may facilitate the transport of glucose into muscle fiber. To quantify this Ren et. al. performed a study to examine the effect of GLUT-4 protein expression on fat and whole body glucose metabolism. The euglycemic hyperinsulinemic clamp technique was used on conscious mice. The rate of glucose disposal was significantly higher (70%) in the transgenic mice (who had over-expression of GLUT-4) than in normal mice in both fed and unfed states. According to the study"the results suggest that skeletal muscle glucose transport is rate-limiting for whole body glucose disposal."

This combined response of a blunted insulin response and up-regulation of GLUT-4 allows more glucose to selectively enter muscle cells while bypassing fat cells. This also results in an increased action of HSL (which is suppressed by insulin) which in conjunction with an increase in catecholamine concentration helps to catalyze the breakdown of adipose tissue.

To demonstrate this a December 2005 study by Polak et. al. placed 12 obese men (as determined by BMI) on a three-month dynamic strength-training protocol. Not surprisingly at the end of the protocol fasting glucose decreased by 20% and fasting insulin by almost 50%. Insulin resistance markers also were cut in half. It appears that dynamic strength straining improves whole body insulin sensitivity and improves lipid mobilization in subcutaneous adipose tissue in obese subjects.

Aerobic training also enhances insulin sensitivity. A 1999 study by Cox, Cortright, Dohm, and Houmard compared the effects of short-term exercise training on GLUT-4 concentrations and insulin sensitivity in older and younger individuals. They found that with exercise training at the same relative intensity quantified by VO2 max there was a similar increase in GLUT-4 concentration and similar enhancements in insulin sensitivity between both groups.

Other studies though refute this data such as 2005 study by Goulet, Melancon, Leheudre, and Dionne that found no increases in insulin sensitivity in older women 96-120 hours post workout. This study though measured insulin sensitivity 3-5 days after the last exercise session. It can be suggested that insulin sensitivity in older subjects might only improve for a briefer expanse of time post-exercise; possibly for less than 24 hours.

Even if increases in insulin sensitivity are more short-lived in older subjects there is still some benefit; the older subjects still saw improvements in body composition. It just follows that older subjects just might need to exercise more frequently to enhance their insulin sensitivity. Then again most people would benefit from an increase in their activity level.

Taking advantage of this data

There is now a plethora of data regarding nutrient timing and what to eat pre and post-workout. General recommendations from authors such as Dr. John Berardi in his Massive Eating series are to concentrate most of your intake around your workout period when your body is most insulin sensitive. This is recommended because the post-workout period"is marked by a dramatic increase in insulin sensitivity, glucose tolerance, and glycogenic activity; this means that muscle glycogen re-synthesis rates are dramatically elevated during the immediate post-exercise period." (17)

A 2000 study by Rasmussen, Tipton, Miller, Wolf, and Wolfe was"designed to determine the response of muscle protein to the bolus ingestion of a drink containing essential amino acids and carbohydrate after resistance exercise."

The study found that the combination of amino acids and carbohydrates in a beverage taken either one or three hours post-workout had a synergistic effect in promoting anabolism. They theorized that the timing was not as important because previous studies done by them had demonstrated that muscle fractional synthetic rate is elevated for at least 48 hours after heavy resistance training.

It is clear that exercise and proper dietary intake play pivotal roles in helping the body to function optimally. It is also clear than many major health problems plaguing today's modern American society can easily be offset if one chooses to exercise and consumer lower GI carbohydrates throughout most of the day; though higher GI CHOs have been found to beneficial when centered around an exercise period.

Even diabetic symptoms can be controlled or reversed through modest weight loss and exercise. The problem is that"bad habits;" e.g. eating high GI CHOs, processed foods, and driving everywhere instead of walking have become cultural and everywhere one turns there is seemingly a donut or fast-food set of French fries within a few steps.

In conclusion the solution to obesity and type II diabetes is simple and not even pharmaceutical and certainly non-surgical; it's about changing ones lifestyle to incorporate better foods in proper quantities while simultaneously becoming more active.

About the Author

Jason Feldman is currently a senior studying kinesiology at Arizona State University and applying to medical school at the end of the semester. His area of interests include but are not limited too: endocrinology, nutrition, physiology, and supplementation. His true passion though is the integration of all of the above to export science from the lab and convert it to progress.

Works Cited

1.Cataldo, Donna (March 2006). Fuel Mobilization Presented at ASU in Exercise Endocrinology KIN 443

2. glycemicindex.com

3. Beatrice Trum Hunter, Confusing Consumers About Sugar Intake, Consumer's Research 78, no 1 (January 1995): 14-17.

4. Fallon, Sally and Mary Enig, Nourishing Traditions, New Trends Publishing, Washington DC, 2001, p. 23.

5. Appleton, Nancy Ph.D., Fructose is No Answer For a Sweetener

6. Sanda, Bill. "The Double Danger Of High Fructose corn syrup" 2 May 2006 (westonaprice.org)

7. Beradi, John, and Rob Wilkins. "The Anabolic Power of Insulin." (2001). 2 May 2006

8. Faraj, May, Peter J. Havel, Steve Phelis, David Blank, Allan D. Sniderman, and Katherine Cianflone. "Plasma Acylation-Stimulating Protein, Adiponectin, Leptin, and Ghrelin Before and After Weight Loss Induced by Gastric Bypass Surgery in Morbidly Obese Subjects." The Journal of Clinical Endocrinology & Metabolism 88 (2003): 1594-1602. 1 May 2006.

9. Abbasi, Fahim, Sang-Ah Chang, James W. Chu, Theodore P. Ciaraldi, Cindy Lamendola, Tracey McLaughlin, Gerald M. Reaven, and Peter D. Reaven. "Improvements in Insulin Resistance with Weight Loss, in Contrast to Rosiglitazone, are Not Associated with Changes in Plasma Adiponectin or Adiponectin Multimeric Complexes." Am J Physiol Regul Integr Comp Physiol 290 (2005): 139-144. 1 May 2006.

10. Polak, J., C. Moro, E. Klimcakova, J. Hejnova, M. Majercik, N. Viguerie, D. Langin, M. Lafontan, V. Stitch, and M. Berlan. "Dynamic Strength Training Improves Insulin Sensitivity and Functional Balance Between Adrenergic Alpha 2A and Beta Pathways in Subcutaneous Adipose Tissue of Obese Subjects." Diabetologia 48 (2005): 2631-2640. 2 May 2006.

12. Ren, Jm, Ba Marshall, Mm Mueckler, M McCaleb, Jm Amatruda, and Gi Shulman. "Overexpression of Glut4 Protein in Muscle Increases Basal and Insulin-Stimulated Whole Body Glucose Disposal in Conscious Mice." J. Clin Invest (1995): 429-432. 2 May 2006.

13. Goulet, Eric D. B., Micheal O. Melancon, Mylene A. Leuhudre, and Isabelle J. Dionne. "Aerobic Training Improves Insulin Sensitivity 72–120 H After the Last Exercise Session in Younger But Not in Older Women." European Journal of Applied Physiology (2005). 2 May 2006.

14. Cox, Julie H., Ronald N. Cortright, G, L. Dohm, and Joseph A. Houmard. "Effect of Aging on Response to Exercise Training in Humans: Skeletal Muscle GLUT-4 and Insulin Sensitivity." Journal of Applied Physiology 86 (1999): 2019-2025. 2 May 2006.

15. Rasmussen, Blake B., Kevin D. Tipton, Sharon L. Miller, Steven E. Wolf, and Robert R. Wolfe. "An Oral Essential Amino Acid-Carbohydrate Supplement Enhances Muscle Protein Anabolism After Resistance Exercise." Journal of Applied Physiology 88 (2000): 386-392. 2 May 2006.

16. "Americans Getting Even Fatter." 2 May 2006 (forbes.com)

17. Beradi, John. "Massive Eating Reloaded, Part II." (2004). 2 May 2006

Low carb weekly meal menus for a month

2007-11-15T07:06:00.000-08:00

You've read about all the different low-carb diets on the market. What most of them have in common is that you have to follow a complex set of rules, collect the food, and then prepare the meals. Well, now you can get your low-carb meals right here. We've followed the rules, collected the food and prepared the meals for you. We have four delicious weekly menus that repeat themselves in a four week cycle. You'll receive a different set of weekly meals for a month. After that period, the cycles repeat themselves.

The meals are affordably priced. When you take into consideration the time for shopping, cost of food, preparation time and discarded leftovers, you will quickly realize that our meals are more economical than fast food, and a lot healthier.

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Glycemic Index and Satiety Index

2007-11-14T04:33:00.000-08:00

Two hunger-fighting tools: Glycemic Index and Satiety Index

More about Satiety Index
More about Glycemic Index

We know there's no miracle munchie, but if you had to choose just one food for snacking, based on how long it would keep you from getting hungry again, what would you choose to eat?

Maybe a better question is how would you choose? Diners and dieters familiar with the index could run through the numbers they know from that nifty scale and come up with a pretty good response for the question, but others may be more stymied.

There's actually another measurement tool might help us identify the best hunger-fighter foods of all. It's called the "Satiety Index," meaning that it's a gauge of how well a food keeps you feeling satisfied and keeps hunger sensations at bay. It's similar to the glycemic index, and it's a pretty nifty tool in its own right.

All the scores can seem a little daunting at first, but after a while, you just learn which foods you want to eat in order to achieve your particular result. And you don't have to memorize any of this anyway. You can get handy little resource materials like wallet card references for either index, so you might as well arm yourself with the best information from both ideas to help you pick the best foods for your own defensive diet.

Reviewing the Glycemic Index

The GI Index is a ranking of foods based on their immediate effect on blood sugar levels. It measures how much your blood sugar increases over a period of two or three hours after a meal.

Glucose, a simple, very quickly digested sugar, is used as the "index," or the standard against which other foods are measured. It's assigned a value of 100. Highly processed carbohydrate foods that break down quickly during digestion end up with the highest rankings. High-protein foods and high-fiber complex carbohydrates tend to rank low. And generally speaking, when it comes to identifying healthy, hunger-abating foods, low GI is good.

The index has been around for years, and it supports arguments in favor of low-fat, high carbohydrate diets for weight loss, as well as prevention of cardiovascular disease and diabetes. In fact, diabetics are often urged to memorize the index with the same diligence they used in going after the multiplication tables in fourth grade. That's because foods that take longer to digest (low GI scores) produce less dramatic spikes and drops in blood sugar and insulin production.

While those fluctuations can actually be dangerous for diabetics, for nearly any dieter, they are at least a misery, causing urgent, even painful hunger sensations to race off to the brain. So the glycemic index has also been used as a good measure of the "stick-to-your-ribs-ness" of foods. People who want to lose weight choose foods with the lowest glycemic index.

Meet the Satiety Index

Of course, for dieting in general, the limitation of the glycemic index is that it mostly includes carbohydrate foods, those most likely to have a significant effect on blood sugar. And that's not all most of us eat.

So a few years ago, Susanna Holt, PhD, of the University of Sydney wanted a system specifically to measure different foods' ability to produce satiety and fend off hunger; in other words, an even better indicator of their "stick-to-your-ribs-ness," and one that would include other sorts of foods.

In Holt's Satiety Index, a slice of white bread is the index, and it's also assigned a value of 100. The satiety value of other foods is rated relative to the bread, with foods offering longer-lasting hunger abatement scoring higher. That means on this scale, people trying to lose weight would choose foods with the highest numbers.

In developing the satiety index, Holt's test subjects were college students, not famous for their wise diet choices. The students were invited for 'breakfast' which consisted of 240 calories worth of various specific foods, anything from jelly beans to bacon.

After eating, the students were asked to rank their feelings of hunger every 15 minutes for the next two hours, during which they could continue to eat more of that particular food, but nothing else. Holt's various tests yielded the scores used in the Satiety Index.

Here are a few samples from each scale, for comparison. There's no Satiety Index score for the plain sugar, because, well, who wants to eat plain sugar? Yuck.

FOOD GLYCEMIC INDEX SATIETY INDEX

glucose (sugar) 100
white bread 70 100
croissant 67 47
whole wheat bread 68 154
potatoes(boiled or baked) 59 323
french fries 72 116
chocolate bar 49 70
lentils 30 133

Now, looking at the differences between the two scales, you might start to suspect that there is more to satiety than the effect a food has on your blood sugar. Indeed, protein and fat both have minimal effects on blood sugar.

And here is where Dr. Holt's studies produced some real surprises. She and her hungry student volunteers demonstrated that foods high in fat made people want to eat more, even though we usually think of rich, high-fat foods as filling. This explains the apparent contradiction between potatoes, the runaway winner on the Satiety Index, and french fries, which scored poorly on both scales. It's not the spud that's to blame, it's all that fat!

Dr. Holt speculated that because the body responds to fat as something to be stored for a 'rainy day,' a period of scarcity, rather than something to be used immediately, the gut doesn't stop sending hunger signals as soon, so we go on wanting to eat more.

But let's don't forget the function of sheer mass. A 240-calorie serving of boiled potatoes is just a lot more food than a 240-calorie serving of greasy French fries. As a rule, it's going to take longer to digest and therefore, it will hold off the next round of hunger signals for a longer time.

But why would whole wheat bread be 54 percent more satisfying than the same number of calories in white bread? It's not any bigger a slice, is it? It may or may not be, but what's at play here is the fact of processing. As foods become more refined, the seed coats and other fiber components that are removed are the very ones that slow the passage of food through the digestive tract, resulting in prolonged "I'm not hungry" messages to the brain.

The Satiety Index really only measures short-term satiety, because the experiments ran for just two hours. Fruit was very satisfying initially, because 240 calories worth of fruit is a rather large portion, that matter of mass again. But because fruit is really mostly water and sugar and a little fiber, it leaves the gut rapidly, so hunger returned at the end of the second hour for the fruit eaters.

On the other hand, participants who had eaten whole grain bread or lean protein kept their nibbling impulses at bay for much longer as their bodies continued to work on what they were still processing.

Taken together, the best scoring items on these two indexing tools offer a variety of really good choices for healthy, low-calorie foods to incorporate into your daily diet. And if you can only pick one for snack time, go for something with some staying power.

Caroline J. Cederquist, M.D. is a board certified Family Physician and a board certified Bariatric Physicians (the medical specialty of weight management). Dr. Cederquist is the founder of Bistro M.D., a home diet delivery program that specializes in low calorie gourmet food that is delivered to your home or office. Bistro M.D. serves as culmination of Dr. Cederquist's expertise and experience in the world of medical weight loss.

High-carb culprits, low carb substitutes

2007-10-15T01:20:00.000-07:00

The high-carb culprits
From eDiets

Had a bad day? Feeling tired and cross? Why not pep yourself up with a nice cup of zero-carb coffee doctored with just a dollop (or two or three) of a sweet coffee flavoring? Or hey, like the commercial says, how about letting one of those instant flavored international coffee mixes, like Suisse Mocha, whisk you away to another land?

Not so fast, thou would-be-virtuous low-carb dieter! You may think those beverages are harmless. But if you’re counting your carbs, a little cuppa’ll cost ya. To guide you on the path to righteous drinking, here are five sneaky high-carb beverages -- and five delicious, low-carb substitutes:

1. The high-carb culprit: That old-time favorite, lemonade. So you’re sitting in a restaurant, and you spy lemonade on the menu. Gee, that sounds tasty. And it’s gotta be low carb, you think. So you order a tall, frosty glass of sour-sweet lemonade, topped with a maraschino cherry and a pretty red straw. Stirring and sipping, you feel oh-so-happy that you didn’t succumb to the coffee milkshake. Well, kudos for skipping that high-carb milkshake -- but not so fast with the pats-on-the-back for the lemonade, my friend! Lemonade contains that high-carb ingredient: sugar, which is NOT on your diet. Drink water in the restaurant and promise yourself a treat later at home, thanks to...

The low-carb substitute: Wyler's Light Lemonade and Wyler's Light Pink Lemonade. They’re de-lightful, without any carbs and with just five calories per serving! A thirst-quenching refresher that’s so tasty, you won’t even miss the sugary kind.

2. The high-carb culprit: The standard coffee house beverage. Yes, we know, there’s a Starbucks or other coffee house on every corner these days. And who orders just a plain ol’ coffee anymore? Flavored coffees with chocolate and syrups are the typical order of the day, and ahhhh, those irresistible fragrances. Skip it (and save your money!). Instead, aim for home and...

The low-carb substitute: Brew-your-own coffee with a spoonful of sugar-free Da Vinci syrup, in a flavor like sugar-free White Chocolate or sugar-free Hazelnut. Luscious and (ta da!) zero carbs! Here’s to your health. We recommend: try the Da Vinci sugar-free sampler, so you can enjoy carb-free variety. Now who said dieting was difficult?

3. The high-carb culprit: Hot chocolate. So it’s Sunday morning, you’re lingering over the Sunday newspaper, and visions of hot chocolate with marshmallows are dancing in your trying-to-be-low-carb head. Not so fast!

The low-carb substitute: Whip out something that every low-carb dieter should keep on hand: one of the new sugar-free, low-carb flavored coffee drink mixes from General Foods International. The Suisse Mocha (my favorite) tastes like a combination of full-bodied coffee swirled with dark chocolate. And at 2 carbs a cupful, there’s no guilt!

4. The high-carb culprit: You’ve just worked out, and you hike yourself to the beverage bar at the gym and buy one of those sugary flavored waters in order to "compensate" for all that sweat. The bad news: sorry, Charlie, but you may have just gulped down more calories than you burned if you go for that bevvy! Wise up, and head for...

The low-carb substitute: New All Sport Zero is a no-carb, no-sugar, no-calorie thirst quencher that tastes fabulous! Flavors include Lemon Ice, Mixed Berry, Tangerine, and Fruit Punch. Fill a glass with ice, pour in the Tangerine All Sport Zero, and enjoy a deliciously good treat!

5. The high-carb culprit: regular soda. It’s a hot summer day, and a cold drink really sounds good. So you walk up to the soda dispenser at the office or the snack bar at the ballpark and ask for a Coke or a Sprite. Gulping down that fizzy, icy beverage just feels so great. Unfortunately, buddy-roo, you just mindlessly swallowed more carbs than your total day’s allowance, depending on the phase of your low-carb diet! Next time, go for...

The low-carb substitute: diet soda. Almost all vending machines and snack bars have diet soda options these days. And if you’re not sure whether diet soda will be available (for example, at a ball game or movie), pop a bottle of water or diet soda into a purse or knapsack for a just-in-case back-up beverage. That way, you’ll have no excuses!

Why you should limit sugar in your diet

2007-10-03T03:36:00.000-07:00

By Bob Greene, BFA, MFA
eDiets Contributor

The average American consumes well in excess of 100 pounds of refined sugar each year. Yes, you read that correctly: 100 pounds! Consuming too much sugar has been shown to:

Cause weight gain and contribute to obesity

Increase the incidence of diabetes

Contribute to the progression of cardiovascular disease

Contribute to the incidence of various cancers

And that's just what we know now! There is no question limiting your consumption of sugar is in your best interest. We're going to look at some ways to do that, but first, let's talk about what sugar is.

Sugar is really carbohydrate. For some, this causes a good bit of confusion, since we've been told carbohydrates are good for us. The truth is, there are some carbohydrates that are bad for us and others that we need in our diet. To make sense of this, you might find it useful to learn a little about carbohydrates.

There are basically three different types of carbohydrates: monosaccharides, oligosaccharides and polysaccharides. They are distinguished by the number of simple sugars that they are made of.

Monosaccharides are simple sugars: glucose, fructose and galactose. Glucose, also known as blood sugar, can be produced when your body breaks down more complex carbohydrates. It's also found in some of the foods we eat.

Oligosaccharides are most frequently disaccharides or double sugars. They are formed when two monosaccharides combine. The three main disaccharides are:

Lactose = glucose + galactose

Maltose = glucose + glucose

Sucrose = glucose + fructose

Lactose is the sugar found in milk. It's also referred to as milk sugar. Maltose is not a common component to our diets. It shows up in malt products, such as beer and certain germinating cereals. Sucrose is the most common dietary sugar and is abundant in cane sugar, honey, brown sugar, maple syrup, even beets. We should be most concerned with limiting sucrose in our diet -- and be particularly aware of limiting refined sugar or table sugar. Refined sugar comes from stripping the natural coating from the cane plant and is found abundantly in foods such as candy, cakes, pies, soda and some cereals.

Polysaccharides occur when three or more simple sugars are combined and can be made up of hundreds of simple sugars connected to each other. They are found in both plants and animals. In animals, polysaccharides are made and stored in the muscle for energy. We call this animal carbohydrate glycogen.

When we speak of complex carbohydrates, we are typically referring to plant polysaccharides. In plants, there are two types of polysaccharides: cellulose and starch. Cellulose is the fibrous part of the plant. We know it as fiber. It's good to get plenty of fiber in your diet. You can get it from sources such as leafy vegetables, pulp and the skin on most fruits.

Starch is abundant in our diets. It's found in such foods as potatoes, corn, bread, cereal, beans, peas, rice and pasta. Some people feel they should avoid starch, when, in fact, this complex carbohydrate is very important to our diet and our health. I suggest that about 50 percent of your total calories come from complex carbohydrates as opposed to simple sugars. Unfortunately, there's been an unhealthy trend toward decreasing complex carbohydrates in favor of simple sugars. Your goal should be to limit your intake of simple sugars -- sucrose, in particular -- while increasing your consumption of complex carbohydrates.

Be aware, though, that just as there is refined sugar, there are processed grain products, such as white rice, white flour and white bread. They are much lower in nutritional value than whole grains, and should be avoided. Whole-grain breads, brown or whole-grain rice and whole-grain pastas are much better choices.

I don't believe it's necessary to keep a record of your sugar intake in the same way you would keep track of your fat grams. Most people do fine if they just know what to avoid.

Avoid: table (refined) sugar, soda, candy, pie and white flour. Processed grain products such as pastas, white rice, white bread.

Healthy Choices: Fruits, vegetables, beans/legumes, whole-grain breads, whole-grain pastas, whole-grain rice, brown rice.

-- Excerpt from Bob Greene's book Keep The Connection.

Want more information? Visit the Total Body Makeover support board. This eDiets Support Board is for members who are following celebrity trainer Bob Greene's Total Body Makeover guide to fitness. Use this forum to ask questions, learn from one another and support each other as you strive for better health and fitness!

A Closer Look at Atkins

2007-09-17T02:13:00.000-07:00

By Glenn Mueller
eDiets Senior Writer

With more than 30 years behind it, the Atkins Diet just may be the most popular and successful weight-control program ever introduced. Atkins products are currently available at nearly every supermarket, natural foods store and convenience store in this country, and an increasing number of Atkins entrees are showing up on the menus of popular restaurants. At any given time, there are at least three or four Atkins books on the bestseller lists. In fact, according to the New York Times, Dr. Atkins’ New Diet Revolution is among the 50 best-selling books of all time.

Significant scientific research has recently validated the Atkins Diet . For millions upon millions of people desperately trying to shed those extra pounds and adopt a healthy lifestyle, the AAtkins Diet has been a dream come true. So why are so many stories in the media trying to make it seem like a nightmare?

"Most of the supposed negatives about Atkins are based on opinions and misconceptions," says Colette Heimowitz, M.S., VP of Education and Research at Atkins Health & Medical Information Services. "They are not based on science."

With so many misleading stories and third-party accounts of the Atkins Diet Approach, Heimowitz is trying to set the record straight. "The Atkins Diet Approach is a lifestyle of carbohydrate awareness to help people achieve permanent weight control and good health," Heimowitz tells eDiets.

Are you ready to sink your teeth into a new lifestyle, one that will help you drop pounds and improve your health? Try one of our 24 super diets, including the Atkins Nutritional Approach. To get the ball rolling, simply click here and fill out a free profile.

Heimowitz says there are a number of popular misconceptions about the Atkins Nutritional Approach being spread by people who have never read any of Dr. Atkins' books or looked at the Atkins Web site. "There is a myth that the Atkins Nutritional Approach is all about meat and steak, when in fact, there is a variety of other healthy protein choices available as well," Heimowitz says. She adds that Atkins can be adapted to your lifestyle, and that even lacto-ovo-vegetarians can succeed on this plan.

"Another popular myth is that although you lose weight doing Atkins, it can be risky to your health," Heimowitz says. "In fact, research has consistently demonstrated that not only do you lose with the Atkins Diet Approach, but certain health parameters actually improve. These include cholesterol, insulin and blood sugar profiles, as well as inflammatory markers." Heimowitz points to 20 studies in the past two years alone, all of which have affirmed the health benefits of the Atkins Nutritional Approach.

"Yet another misconception is that the Atkins Diet Approach is a no-carb program," Heimowitz says. In fact, she says there are plenty of carbohydrate foods appropriate even in the initial phase of the program, including a wide array of vegetables. After two weeks, you start to incorporate other nutrient-dense carbohydrates such as low-sugar fruits, nuts and eventually even whole grains. "Unfortunately, many people identify the entire program with the Induction phase," she says.

Heimowitz is quick to remind people that there are four phases of the Atkins Diet Approach: Induction, Ongoing Weight Loss, Pre-Maintenance and Lifetime Maintenance. It is only during the Induction phase that carbohydrates are limited severely. After that, people begin to add healthy carbohydrates back into the program.

"One of the reasons Dr. Atkins wrote Atkins for Life," Heimowitz says, "was to give people the tools, tips and techniques they need to maintain weight loss for life. After all, a weight-loss plan is only as good as its ability to allow you to maintain that weight loss."

And make no mistake about it, the Atkins Diet Approach is designed to help you maintain a healthy weight for a lifetime. Though you incorporate healthy carbohydrates back into your diet, you eliminate the added sugars and processed carbohydrates that have contributed to the obesity epidemic in this country. "In our efforts to cut back on fat, we started to consume too many of the wrong kind of carbohydrates, and America is getting fatter and fatter," Heimowitz says. "When you eat more carbs, you crave more carbs. It becomes a vicious cycle."

In addition to eliminating added sugars and processed carbohydrates from your diet, Heimowitz emphasizes the importance of exercise. "You can’t talk about lifestyle changes without talking about exercise as part of the equation," she says.

Though the Atkins Diet Approach may not be for everyone, Heimowitz says it is ideal for many groups of people, including those who carry most of their weight around their middle, who feel sleepy shortly after eating, who are always hungry and obsessed with food all the time, who have hypertension and high triglycerides, and who are insulin resistant. The Atkins approach can be effective for nearly anyone who is looking for permanent weight control. "People need to find a program that suits their needs and likes to succeed with their weight-loss goals," Heimowitz says.

Followers of the Atkins Diet Approach also have more convenience foods and menu items available than ever before. "I think it is wonderful that people following a controlled-carb lifestyle have options that make it easier to meet their goals," Heimowitz says. However, she admits to having fears that many people will call something low-carbohydrate when it is not low-carb. "For best results, people should look for the Atkins seal of approval," Heimowitz says.

Now that we’ve dispelled some of the popular myths surrounding the Atkins Diet approach, it is also important to point out that it has never been easier to personalize this weight-loss regimen and tailor it to your individual needs. Now that Atkins has linked up with the world’s number-one online weight-loss Web site, you can receive a personalized meal plan along with the round-the-clock peer and professional support eDiets is famous for!

A recent survey of existing eDiets members reveals those who followed the Atkins Diet Approach achieved tremendous success in a short period of time. Nearly 5,000 eDiets members participated in the survey, and nearly all of them said they experienced weight-loss success with the personalized version of the Atkins Diet plan available on eDiets. A majority of the respondents also claimed to have more energy on the Atkins plan.

Still unsure if the Atkins Diet plan is right for you? According to some estimates, as many as 30 million people are following or considering a controlled-carb lifestyle. In a recent appearance on CNN, Larry King asked Veronica Atkins why so many people remained faithful to the Atkins Nutritional Approach. She replied simply, "Because it works, Larry. It just makes sense."

When a caller who had received tremendous health benefits from doing Atkins Diet asked how she could lend her support, Mrs. Atkins gave her the following advice, "Tell people what you have experienced. Tell them that you think Dr. Atkins was right. That would be the greatest contribution you could make to his legacy."

Poached Chicken Sandwich With Lemon-Caper Mayo

2007-09-14T02:53:00.001-07:00

From South Beach Diet

Lunchtime? Take a break from deli meats and try this delectable chicken recipe. If you're cooking for several, much of the prep can be done ahead of time, and cleanup is a snap!

Tender chicken breasts with a deliciously tangy dressingmake a great sandwich that requires little cleanup. You can poach the chicken up to 2 days ahead; just remember to cool it completely before refrigerating.

Makes 2 Servings

Ingredients
2 cups water 3/4 tablespoon fresh lemon juice, divided 2 (6-ounce) boneless, skinless chicken breasts Salt and freshly ground black pepper

1/8 cup mayonnaise 1/2 tablespoon capers, drained, rinsed, and roughly chopped 4 slices whole-grain bread, lightly toasted 2 lettuce leaves

Instructions
Bring water and 1/2 tablespoon of the lemon juice to a simmer in a large, high-sided saucepan. Season chicken with salt and pepper, add to water, and simmer, covered, 10 minutes. Remove pan from heat and let stand, remaining covered, for 15 minutes. Remove to a plate and cool at room temperature, for 5 minutes.

While chicken is cooking, mix together mayonnaise, remaining lemon juice, and capers. Season to taste with pepper.

Make each sandwich with 2 bread slices, 1 chicken breast (sliced in half lengthwise, if easier to manage), 2 tablespoons mayonnaise, and 1 lettuce leaf. Slice in half and serve.

Recipe reprinted with permission from The South Beach Diet Quick & Easy Cookbook.

Nutritional Information:
420 calories
15 g total fat (2.5 g sat)
25 g carbohydrate
45 g protein
3 g fiber
540 mg sodium

Join South Beach Diet today to search our database of more than 1,000 recipes

My plan to conquer the sweet tooth

2007-09-06T04:15:00.000-07:00

Hi, it's Mike Geary here with another Lean-Body Secrets Ezine from Truth About Abs

I don't know about you, but I have always had a serious sweet tooth! No joke... when I was a kid growing up, my mom would bake a batch of brownies and I would eat the entire tray in 1 day!

I could get away with that as a teenager because I probably burned about 5000 cals/day playing sports outside all day.

One of the things I had to learn to conquer over the years as an adult was to keep my sweet tooth under control so I wouldn't turn into the typical 30-something guy with the beer belly.

My plan of attack to conquer the sweet tooth...

What worked for me to beat my sweet tooth was the use of a large variety of fruits and also super-dark chocolate, and using creative variations of both.

A piece of fruit, a frozen fruit & protein smoothie, or a couple small pieces of dark chocolate has totally done the trick to keep my sweet tooth in check, and has allowed me to stay super-lean over the years while still enjoying my sweets in small amounts.

Here are my 3 favorite desserts that help me to keep the calories under control while also satisfying my sweet tooth. I pretty much use a variation of these almost every day for dessert.

Two or 3 small squares of super-dark chocolate (minimum of 70-75% cocoa content... if less than 70%, usually too much sugar)
Frozen banana/chocolate blender ice cream:

This is more of an ice cream consistency rather than a smoothie. I put 1 frozen ripe banana chunked into a blender with 1/3 cup milk, 2 tbsp non-sweetened cocoa powder, 1/2 tsp vanilla extract, and a sprinkle of stevia to sweeten. 1/2 scoop of protein powder is optional too.

Blend it all together to an ice cream consistency. This is a much healthier lower-calorie, lower-sugar alternative to ice cream, and still delicious!

3. I just got hooked on these recently... the Prograde Cravers Peanut Butter flavor is out of this world, and 100% organic, with dark chocolate and other healthy ingredients... it makes the perfect healthy dessert or snack during the day without an overload of calories... only 180 calories.

(Prograde Cravers are only available for the time being in the US and Canada)

I hope you enjoy these healthier "six pack" friendly dessert ideas! Feel free to forward this email on to any of your friends, family, or co-workers that would enjoy these.

Til next ezine issue... Don't be lazy, be lean.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - Truth About Abs

Low Carb Vegetarians

2007-08-31T04:01:00.000-07:00

Need a change, low-carbers? Think vegetarian!

When you first started your low-carb diet, the idea of a breakfast of scrambled eggs and bacon dripping with cheese made your mouth water, but after a few months of eggs in the mornin', the afterglow is fading. If you're ready for a change, try incorporating low-carb vegetarian meals and snacks into your daily menu.

Need a diet that'll let you eat filling, tasty foods while you lose weight? eDiets offers 24 personalized plans, including the red-hot, carb-smart GI Diet. Go to eDiets to fill out a free diet profile NOW.

Low-carb does not mean just meat and eggs. "It's a fallacy that you can't eat veggies on a low-carb diet," says Margo DeMello, author of Low-Carb Vegetarian (Book Publishing, 2004).

All of the popular low-carb diet plans emphasize "good" carbs and discourage eating "bad" or empty carbs, those that are made with refined white flour, white sugar and trans fats. The avowed vegetarian was inspired to revamp her eating regimen after reading The Soy Zone (a soy version of The Zone diet), which introduced the low-carb concept to vegetarians.

There are lots of healthy, low-carb vegetarian choices, says DeMello, who lost 45 pounds doing her own version of a low-carb diet. Fruits and vegetables, nuts and seeds and whole grains are nutrient-dense, fiber-rich carbohydrate foods that fit into the low-carb mix.

If you've never tasted veggie burgers, veggie bacon strips or veggie dogs made with soy protein or textured vegetable protein, the author suggests you give them a try. These vegetarian mainstays are high in protein, low in saturated fat, and now come in low-carb versions that range from 1–to-5 net carbs per serving.

Ounce for ounce, veggies -- the greener the better -- weigh in as the low-carb vegetarian superstars. Low in carbs and packed with fiber and phytonutrients, veggies are smart-carb choices.

In addition to the tried-and-true romaine lettuce, try mushrooms, tomatoes, cabbage, broccoli, green beans, parsley, bok choy, snow peas, bell peppers, celery, chives, cucumber, artichoke, asparagus, scallions, bamboo shoots, collard greens, eggplant, bean sprouts and spinach -- all budget "buys" at less than 7 net carbs per serving.

To soothe your sweet cravings, two of the best low-carb fruit choices are berries and melons. At less than 5 grams of carbs per quarter cup, you can enjoy strawberries, blueberries, raspberries, blackberries, honeydew melon and cantaloupe -- and still meet your carb quota with room to spare.

High-fiber crisp breads are generally the lowest-carb grain choices, not counting the wide array of low-carb bread, muffin and cake mixes. Other specially prepared low-carb whole grain snacks and treats are now available as well.

So if you can't face another egg for breakfast -- or you just want to cut down on saturated fat and boost your fiber intake, here are some suggestions to zip up your food plan with a vegetarian twist:

To take the edge off an appetite or add a little taste to a salad or veggies, try a 2 Tbsp.p. serving of nutritious and tasty nuts or seeds: pumpkin seeds (2.4 g), macadamia nuts (.9 g), almonds (1.4 g), pecans (.6 g), chopped walnuts (1.1 g) -- all under 3 net carbs.
Make an easy guacamole by mashing 1/2 medium avocado (3 g), season with a touch of salt, 1 Tbsp. tomato salsa (1 g) and a sprinkle of lemon juice (0 g). Have with raw veggies or a few low-carb tortilla chips. This fiber-rich snack is also high in heart-healthy monounsaturated fat = 4 g net carbs (just the guacamole).
Top 1 1/2 cups lightly steamed broccoli (5.8 g) with 1 Tbsp. grated parmesan cheese (0 carbs and only 1.5 grams of saturated fat) = 5.8 g net carbs.
Enjoy a 1 oz. serving of roasted soy nuts (6 g), which contains 13 grams of protein and 7 grams of mostly heart-healthy polyunsaturated fat and monounsaturated fat -- and only 1.5 grams of saturated fat. This on-the-go snack comes in flavors such as ranch, barbeque, and chocolate-covered = 6 g net carbs.
Treat yourself to a stuffed artichoke (6.9 g). Just trim artichoke stems and snap off the tough leaves to make a flat base. Place the artichoke snugly in a sauce pan and fill pan with enough water to come halfway up the artichoke. Sprinkle with sea salt, 1 Tbsp. parmesan cheese (0 g), and a splash of lemon juice (0 g). Cover with a tight-fitting lid and simmer about 40 minutes. Pull the leaves off one at a time and dip them and the delectable heart of the 'choke in a bit of melted butter (0 g) = 6.9 g net carbs.
Make a veggie bacon BLT by placing 4 veggie bacon strips (4 g), 1 leaf of romaine lettuce (.1 g), and 2 slices tomato (1.3 g) on 1 slice high-fiber low-carb bread (3 g). Spread with 1 Tbsp. soy mayo (0 g) = 8.4 g net carbs.
Sauté 1 cup green beans (5.8 g) in 1 Tbsp. extra virgin olive oil (0 g) with one clove chopped garlic (1.0 g), and 2 Tbsp. chopped onion (1.8 g) = 8.6 g net carbs.

Spread 2 Tbsp. peanut butter (4.3 g) and 2 Tbsp. sugar-free apricot jam (3.2 g) on 2 slices of crisp bread (10 g) = 17.5g net carbs.

For a light snack, enjoy the natural sweetness of fresh fruit: 1 cup raspberries (6 g), 1/2 cup honeydew melon (7.2 g), 1/2 cup pineapple (8.6 g), 1 cup watermelon (10.4), 1 cup papaya (11.2 g), 1/2 cup mango (12.6 g), 1 medium orange (12.9 g), 1 cup cherries. (16.8 g), 1 medium apple (17.3 g), 1 cup green grapes (26.8 g).

Whip up a double berry tofu shake for breakfast: blend 1/2 cup blueberries (8.2 g) and 1/2 cup strawberries (3.6 g) with 6 oz. soft tofu (4.7 g), 2 ice cubes, and 1 tsp vanilla extract (0 g). Sweeten with 1 tsp Splenda (0 g) = 16.5 net carbs.

Tip: A half-cup portion of soft tofu contains 3.1 g net carbs, 5.4 g protein and 37.5 mg isoflavones, which may reduce the risk of osteoporosis and heart disease. Try replacing all or part of the cream in cream soups with soft tofu. You can also substitute puréed tofu for part of the mayonnaise, sour cream, cream cheese, or ricotta cheese called for in salad dressings, dips and spreads.

Note All carb counts are listed in net carbs: total carbohydrates less fiber, glycerine, sugar alcohol, and polydextrose. All carb counts are taken from Atkins Carbohydrate Counter, The Complete Book of Food Counts by Corinne T. Netzer, or from the nutrition label on packaged foods

Sheri Strykowski is a freelance journalist who specializes in health, fitness and lifestyle. Her articles have appeared in The Chicago Tribune, Lerner newspapers and National Safety Council publications. She is also a content expert who has built over 40 websites for a Fortune 100 company.

The key is eating more slow carbohydrates

2007-08-29T02:07:00.000-07:00

Boost Your Energy

By Willow Lawson
eDiets Contributor

Drastic changes in eating and exercise habits can be difficult to maintain for the long term, but there is one simple change in diet that is easy to incorporate. It raises energy levels throughout the day and can help a fledgling gym-goer make it to the treadmill after work.

Looking for a fresh approach to dieting? We have the answer! Check out our new Summer Fresh Diet -- sizzlin' grilling recipes, delicious salads and the juiciest fruits and vegetables the season has to offer!
Visit eDiets for a FREE diet profile today!

The key is eating more "slow" carbohydrates, also known as complex carbohydrates, or, for those who see life in simpler terms, "good" carbs. A slow carbohydrate raises blood sugar levels gradually, providing a steady stream of energy to our body's cells, and especially our brains. Whole grain foods -- such as oatmeal, whole-wheat bread, brown rice, lentil soup and beans are great slow carbohydrates.

Fast carbs, on the other hand, are digested quickly, causing a spike in blood sugar followed by a steep drop as the pancreas produces insulin to funnel extra energy into the body's cells. Processed foods that contain refined sugar and white flour are fast carbohydrates. As any junk-food junkie knows, they give us a roller-coaster ride of mental energy and turn mental sharpness into mental dullness faster than you can say "doughnut."

The body yearns for another pick-me-up shortly after snacking on fast carbs. A diet high in refined carbohydrates can also lead to insulin resistance, the beginnings of Type 2 diabetes, which is sweeping the U.S. with devastating health consequences.

An easy way of fitting slow carbohydrates into one's diet is by eating the whole grain equivalent of whatever is on the menu: brown rice instead of white rice, multi-grain bread instead of white, whole wheat pasta instead of standard spaghetti. Beyond eating more whole grain foods, a handy way of determining whether a food is a slow or fast carb is to visit glycemicindex.com. This Web site is run by Sydney University's Glycemic Index Research Service in Australia, and it allows the user to look up a food's score on the glycemic index (a scale that measures how a food's carbohydrates affect blood sugar levels).

The lower the number, the slower the carbohydrate. The steadier your supply of energy, the more endurance you will experience, and the longer you will feel full. Lentils, for example, score 40, a relatively low number for a food that provides plenty of carbohydrate energy.

A baked potato, on the other hand, can score as high as 111 on the glycemic index, a very high score. In general, potatoes and starchy grains, especially processed cereals like cornflakes and bran flakes score high on the GI. The index measures only foods that contain carbs, so meat, eggs, nuts and some vegetables aren't included in the database.

Eating more low-GI foods will not only give you a steady source of fuel throughout the day, it will also help you eat less -- and that can make up for a missed workout. Your body has to work harder to digest these fiber-rich foods before the energy can reach your bloodstream.

The extra bulk has the added advantage of keeping the stomach feeling full. In a recent study published in the Journal Pediatrics, children who started their day with high fiber breakfast foods like All-Bran, Muesli or oatmeal ate less food at lunch. Kids who ate low-fiber (and higher GI) foods like corn flakes, puffed rice and white bread were inclined to eat more at lunch. Both groups reported feeling the same level of satiety after breakfast.

Need a diet that'll let you eat filling, tasty foods while you lose weight? We offer 24 personalized plans, including the red-hot, carb-smart GI Diet by eDiets

Willow Lawson is News Editor of Psychology Today.

For eDiets

72 Pounds Down on the GI Diet

2007-08-08T03:05:00.000-07:00

The Glycemic Impact Diet

By Carolina Diaz-Bordon
The eDiets Staff Writer

Elizabeth D. was less than thrilled that she had to buy size-20 shorts to go on a family vacation, but when she saw the pictures of herself in them she was shocked. At 5 foot 6, her weight had skyrocketed to an uncomfortable 225 pounds.

The young 29-year-old music teacher wasn't about to sit around singing the blues, instead she joined forces with eDiets and The Glycemic Impact Diet plan. Now she's singing a much happier tune in her slim and sexy size-10 figure.

"I needed to make a change and really commit to altering my present lifestyle. I liked the accessibility of eDiets . I can stay at home and work on it on my computer. The program is really complete,” Elizabeth tells eDiets .

"I like that there's a great deal of support available without having to go to a meeting. The Glycemic Impact plan appealed to me right off the bat. It limits carbohydrates but still allows me to eat them. I was really just looking for a change, and it looked like something for me to try."

Need a diet that'll let you eat filling, tasty foods while you lose weight? We offer 24 personalized plans, including the red-hot carb-smart GI Diet: fill out a free diet profile!

Turns out the The Glycemic Impact Diet was exactly what her body, mind and spirit needed. The plan, which is built around eating the right combination of protein, carbohydrates and fat at every meal, helped her achieve optimal metabolic balance every time she ate. In return, she started losing weight, her hunger pangs and her unhealthy cravings began fading, and her energy level increased.

"Since it was the summertime, I was off of work. I had time to really do the recipe-based plan and try out a variety of different foods. I like cooking, so that appealed to me because I could actually make lots of different things on the plan. Pretty much as soon as I started I noticed I had much more energy within the first week. I felt like my energy was through the roof," she says.

"That immediate change motivated me to start working out and to really stick with the plan so I could really start seeing some progress."

Once she started on her health journey, the motivated music teacher from Maryland was eager to learn more.

"My eating habits in the past were not good. I was never really into the fast-food thing but I was very lazy with my cooking habits. Dinner would be a big plate of pasta. If we went out, I would order chicken fingers, French fries and ice cream. I had fallen into what was quick and convenient and not what was good for me," admits Elizabeth.

"I am much more aware of what I eat. I enjoy everything I eat but limit the amount I consume. I try to eat as many healthy things that I can that will benefit my body. I don't want to eat something just because it's there or it looks good. I try to think about the long run. I ask myself if this is going help me be a healthier person."

While the archive meetings, meal plan and shopping lists have been helpful tools, the eDiets support boards have been the most helpful diet tool for Elizabeth.

"I've been part of the Life Odyssey Challenge since I started eDiets , and it has really just given me so much support and encouragement. I honestly, don't think I could have gotten this far without the help of my teammates. I am actually a captain for my team now."

There's no doubt she's come a long way since she first linked up with eDiets Glycemic Impact plan.

Fitness makeover
Elizabeth took advantage of the fitness plan available to members and got ideas on how to get started revving up her physical lifestyle. Gradually the super slimmer started becoming more active. Nowadays, it's become part of her weekly routine.

"As a music teacher, I teach elementary school. All day I am singing and dancing and playing around with my kids. I can do that now. I can play around with them and be silly and dance and not be winded, gasping for air. It's just really improved my life and the way that I feel and in the things that I want to do. I think I'm just a happier person all around.

In addition to the amazing support she's received from her fellow teammates at eDiets.com, she's also received worlds of encouragement from those closest to her.

"Anytime I go to visit my parents, my mom calls to see what kind of food I want to have available to make my life easier for me. My fiancé has been extremely supportive. We don't keep junk food in the house anymore.

"I've also gotten tons of encouragement from the people I work with. It means so much to hear people tell me that I'm melting away and getting so skinny. I never thought I would hear those kinds of things."

One look at her after pictures and it's easy to see why this music maker's fit and flattering 153-pound figure is making such a commotion. She looks and feels better than she has in years, and she plans on making sure that continues for the rest of her life.

"I've always struggled with my self-image, and I haven't been really confident in the past. Just having the confidence within myself to know that I am taking care of myself and taking the necessary steps to be a healthy person, it sort of roles over into everything else," she said.

"My original goal was to lose 80 pounds. At this point, I am about 8 pounds away from that. I would like to get to that point and then just maintain. I'd like to continue working out and increasing my cardio and overall level of fitness."

Now that you've read what the GI plan can do, why not get your own personalized meal plan from eDiets? Click here to get started.

Carolina Diaz-Bordon is a writer specializing in health, beauty and relationships