Glycemic Index

18 12 2010

What is the Glycemic Index?

The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels.

Why choose Low Glycemic Foods:

-improved blood sugar (glucose) control and lipid levels in individuals with diabetes

-better weight control because these foods reduce the appetite and delay hunger

-reduction of insulin levels and fewer spikes of insulin

-a lower incidence of heart disease

-a lower risk of developing Type 2 diabetes

Foods that range in the low glycemic index will slowly rise blood sugar, instead of creating a rapid spike that will stress the pancreas in producing a lot of insulin. This means your body starts to digest the food and breaks it into sugar more slowly and evenly than with other foods. Recall that the glycemic index is a scale from 0 to 100. Low glycemic index foods have a score less than 55. Food with high healthy fat & high fiber content tend to have a lower Glycemic index.

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Best Fish to eat by Mercury Levels

14 12 2010

All fish contain trace amounts of mercury. For most people, the small amounts in fish do not pose a health problem.
The bigger the fish the higher their mercury level is simply because big fish live longer and have more time to absorb higher levels of mercury.
According to the FDA, pregnant women and small children (under 6) should not eat more than 2 servings of fish each week — and should only eat those fish with low mercury content

Here’s a list of fish divided by their level of mercury content:

LOWEST MERCURY

Eat 2-3 servings a week (pregnant women and small children should not eat more than 12 ounces (2 servings):

  • Anchovies
  • Catfish
  • Clam
  • Crab
  • Crawfish
  • Flounder
  • Haddock
  • Herring
  • Mackerel
  • Mullet
  • Oyster
  • Perch
  • Pollock
  • Salmon
  • Sardine
  • Scallop
  • Shrimp
  • Sole
  • Squid
  • Tilapia
  • Trout
  • Whitefish

MODERATE MERCURY

Eat six servings or fewer per month (pregnant women and small children should avoid these):

  • Bass
  • Carp
  • Cod
  • Halibut
  • Lobster
  • Mahi Mahi
  • Monkfish
  • Perch
  • Snapper
  • Tuna (Canned Chunk light)

HIGH MERCURY

Eat three servings or less per month (pregnant women and small children should avoid these):

  • Bluefish
  • Grouper
  • Sea Bass
  • Tuna (Canned Albacore, Yellowfin)

HIGHEST MERCURY

Avoid eating (everyone):

  • Marlin
  • Orange Roughy
  • Shark
  • Swordfish
  • Tilefish
  • Tuna (Ahi)




L-Carnitine: Burn fat & stamina

13 12 2010

What is L-carnitine?

Carnitine is actually an essential nutrient found in the body that helps in transporting fat into your cell mitochondria where it is transformed into energy. L-carnitine can help increase burning of fat in your body, increasing your energy level, promoting a healthy heart, a healthy circulation and a healthy liver.

Carnitine comes in three forms:

-L-carnitine for heart and cardiovascular conditions

– acetyl-L-carnitine, which is used for treating Alzheimer’s disease and mental problems

-propionyl-L-carnitine which is also used for improving heart conditions.

But also!

L-carnitine is widely used as a natural method for weight loss since it contributes to the fat burning at much higher speeds. It can also decrease your cravings, increase your energy during exercise and increase your metabolic rate. Also it is used by athletes to promote further sports endurance.

Side Effects of L-carnitine

Taking normal levels of carnitine does not lead you to experience unpleasant side effects.

You may be able to experience having too much energy when taking t, and if you take it later during the day, you might have difficulties sleeping. These side effects are not really reason for concern in many people, as they are mostly mild to moderate, and easy to deal with.

Some reported L-carnitine side effects include vomiting, nausea, headache, diarrhea, stuffy nose, restlessness and sleeping difficulty. Some serious side effects may include fast heartbeat rates, increase in your blood pressure and fever.

As long as you take the recommended dosage, it is a safe supplement.





Alkaline Food vs Acidic Food

13 12 2010

Alkaline Food vs Acidic Food

Did you know that eating Alkaline foods will prevent disease, slow the aging process and increase your longevity. Too much acid in your blood will steal the oxygen, and without oxygen your metabolism will slow down and then you will risk overweight and various life style diseases.

Acid Forming Foods:
Generally animal foods – meat, eggs, dairy – processed and refined foods, yeast products, fermented foods, grains, artificial-sweeteners, fruit, and sugars are acidifying. Also in this category: alcohol, coffee, chocolate, black tea, and sodas.

Alkaline Forming Foods:
Vegetables & some fruits are alkalizing.

That includes fruits such as: avocado, tomato, and bell peppers. A few non sweet citrus fruits are also basic in the body, as are sprouted seeds, nuts, and grains. Grains are acidifying, though a few (millet, buckwheat, and spelt) are only very mildly so.

Eating food Raw is more alkalizing, while cooked food is more acidifying.

To Maintain pH Balance:
To maintain a balanced pH in your blood and tissues, your diet should consist of at least 70 to 80 percent basic foods –
that is, no more than 20 to 30 percent acidifying foods (and at least half of that 70 to 80 percent should be raw)
The more alkaline your diet, the better your health will be. The popular “food pyramid” has an overall acidic effect!

An un-balanced ph-value in your blood will eventually cause:
Changed structure of your red blood cells
Overweight
Loss of energy
Poor immune system
Sweet tooth and glucose disturbances
Weaken your kidneys and the body’s cleansing
Oedemas
Pains in joints and muscles
Allergies and asthma
High blood pressure
Stress
Poor blood circulation

Master these three categories:

-foods that you can eat freely

-foods that you can eat sparingly

-foods best to avoid

In more details :


These are the Alkaline Foods you can eat freely
Vegetables
Brussels Sprouts +0.5
Broccoli
Peas, Ripe +0.5
Asparagus +1.3
Comfrey +1.5
Green Cabbage, March Harvest +2.0
Lettuce +2.2
Onion +3.0
Cauliflower +3.1
White Cabbage +3.3
Green Cabbage December Harvest +4.0
Savoy Cabbage +4.5
Lamb’s Lettuce +4.8
Peas, Fresh +5.1
Zucchini +5.7
Red Cabbage +6.3
Rhubarb Stalks +6.3
Leeks (Bulbs) +7.2
Watercress +7.7
Spinach, March Harvest +8.0
Chives +8.3
French Cut Green Beans +11.2
Sorrel +11.5
Spinach (Other Than March) +13.1
Garlic +13.2
Celery +13.3
Cabbage Lettuce, Fresh +14.1
Endive, Fresh +14.5
Cayenne Pepper +18.8
Straw Grass +21.4
Shave Grass +21.7
Dog Grass +22.6
Dandelion +22.7
Kamut Grass +27.6
Barley Grass +28.1
Soy Sprouts +29.5
Sprouted Radish Seeds +28.4
Sprouted Chia Seeds +28.5
Alfalfa Grass +29.3
Cucumber, Fresh +31.5
Wheat Grass +33.8

Root Vegetables:
White Raddish (Spring) +3.1
Rutabaga +3.1
Kohlrabi +5.1
Horseradish +6.8
Turnip +8.0
Carrot +9.5
Beet +11.3
Red Radish +16.7
Summer Black Radish +39.4

Fruits
Limes +8.2
Fresh Lemon +9.9
Tomato +13.6
Avocado (Protein) +15.6

Non-Stored Organic Grains And Legumes

Buckwheat Groats +0.5
Spelt +0.5
Lentils +0.6
Soy Flour +2.5
Tofu +3.2
Lima Beans +12.0
Soybeans, Fresh +12.0
White Beans (Navy Beans) +12.1
Granulated Soy (Cooked Ground Soy Beans) +12.8
Soy Nuts (soaked Soy Beans, Then Air Dried) +26.5
Soy Lecithin (Pure) +38.0

Nuts
Brazil Nuts +0.5
Almonds +3.6

Seeds
Sesame Seeds +0.5
Cumin Seeds +1.1
Fennel Seeds +1.3
Flax Seeds +1.3
Caraway Seeds +2.3
Sunflower Seeds +5.4
Pumpkin Seeds +5.6
Wheat Kernel +11.4

Fats (Fresh, Cold-Pressed Oils)
Olive Oil +1.0
Borage Oil +3.2
Flax Seed Oil +3.5
Evening Primrose Oil +4.1
Marine Lipids +4.7

Foods you should eat sparingly by PH Acid 0-

Fish
Fresh Water Fish -11.8

Fruits
(In Season, For Cleansing Only
Or With Moderation)
Rose Hips -15.5
Pineapple -12.6
Mandarin Orange -11.5
Bananna, Ripe -10.1
Pear -9.9
Peach -9.7
Apricot -9.5
Papaya -9.4
Orange -9.2
Mango -8.7
Tangerine -8.5
Currant -8.2
Gooseberry, Ripe -7.7
Grape, Ripe -7.6
Cranberry -7.0
Black Currant -6.1
Strawberry -5.4
Blueberry -5.3
Rasberry -5.1
Yellow Plum -4.9
Italian Plum -4.9
Date -4.7
Cherry, Sweet -3.6

Foods you should eat sparingly
Cantaloupe -2.5
Red Currant -2.4
Fig Juice Powder -2.4
Grapefruit -1.7
Watermelon -1.0
Coconut, Fresh +0.5
Cherry, Sour +3.5
Bananna, Unripe +4.8

Non-Stored Grains
Brown Rice -12.5
Wheat -10.1

Nuts
Walnuts -8.0
Macadamia Nuts -3.2
Hazelnuts -2.0

Fats
Sunflower Oil -6.7
Coconut Milk -1.5

Acidic Foods You Should Avoid
Root Vegetables
Stored Potatoes +2.0

Meat, Poultry, And Fish
Pork -38.0
Veal -35.0
Beef -34.5
Ocean Fish -20.0
Chicken (to -22) -18.0
Eggs (to -22)
Oysters -5.0
Liver -3.0
Organ Meats -3.0

Milk And Milk Products
Hard Cheese -18.1
Quark -17.3
Cream -3.9
Homogenized Milk -1.0
Buttermilk +1.3

Bread, Biscuits (Stored Grains/Risen Dough)
White Bread -10.0 White Biscuit -6.5
Whole-Meal Bread -6.5
Whole-Grain Bread -4.5
Rye Bread -2.5

Nuts
Pistachios -16.6
Peanuts -12.8
Cashews -9.3

Fats
Margarine -7.5
Corn Oil -6.5
Butter -3.9
Sweets
Artificial Sweetners -26.5
Chocolate -24.6
White Sugar -17.6
Beet Sugar -15.1
Molasses -14.6
Dr. Bronner’s Barley
Malt Sweetner -9.8
Dried Sugar Cane Juice -18.0
(Sucanat) -9.6
Barley Malt Syrup -9.3
Fructose -9.5
Milk Sugar -9.4
Turbinado Sugar -9.5 Brown Rice Syrup 8.7 Honey -7.6

Condiments
Ketchup -12.4
Mayonaise -12.5
Mustard -19.2
Soy Sauce -36.2
Vinegar -39.4

Beverages
Liquor -38.7
Wine -16.4
Beer -26.8
Coffee -25.1
Fruit Juice, Packaged, Natural -8.7
Fruit Juice Sweetened With
White Sugar -33.6
Tea (Black) -27.1

Miscellaneous
Canned Foods
Processed Foods
Microwaved Foods





Beverages Nutritional Comparison

10 12 2010

Beverage (1 cup/8 oz.)
Calories Fat (g) Carbs (g) Protein (g)
Water 0 0 0 0
Diet Soft Drink 0 0 0 0
Brewed Tea 2.4 0 0.7 0
Herbal Tea 2.4 0 0.5 0
Coffee 4.7 0 0.9 0.2
Decaf Coffee 4.7 0 0.9 0.2
Instant Tea 4.7 0 1.2 0
Tomato Juice 41.3 0.1 10.3 1.8
Vegetable Juice 46 0.2 11 1.5
Cappuchino w/2% Milk * 60 2 6 4.5
Beer (light) 66.1 0 3.1 0.5
Soy Milk 80.9 4.7 4.4 6.7
Non-Fat/Skim Milk 85.8 0.4 11.9 8.4
Grapefruit Juice 93.9 0.2 22.1 1.3
Beer (regular) 97.4 0 8.8 0.7
Iced Tea (presweetened) * 100 0 25 0
Soft Drink 101.7 0 25.8 0
Orange Juice 109.6 0.7 2.5 2
Apple Juice (unsweetened) 116.6 0.3 29 0.1
Punch 116.6 0 29.5 0
Orange Soda 119 0 30.5 0
2% Milk 122 4.7 11.7 8.1
Cream Soda 126.1 0 32.9 0
Vodka (2 ounces) 128.4 0 0 0
Cranberry Juice 144.2 0.3 36.4 0
Whole Milk 148.8 8.1 11.4 8
Grape Juice 154.3 0.2 37.8 1.4
Wine (white) 160.5 0 1.9 0.2
Wine (rose) 167.6 0 3.3 0.5
Wine (red) 169.9 0 4 0.5
Champagne 176 0 8 0
Vanilla Milkshake 184.3 5 29.7 5.8
Chocolate Milk 207.5 8.5 25.9 7.9




Meat & Fish Nutritional Comparison

10 12 2010

Meat / Protein (3 oz.)
Calories Fat (g) Carbs (g) Protein (g)
Scallops 74.8 0.6 2 14.3
Hormel Vegetarian Chili w/Beans 83 0.3 15.4 4.8
Lobster 83.3 0.5 1.1 17.4
Cod 89.3 0.7 0 19.4
Meatless Sausage Patty 97.3 6.9 3.7 7
Canned Tuna (w/water) 98.6 0.7 0 21.7
Pot Roast 104.6 3.1 0 18.1
Red Kidney Beans (1/2 cup) 108.8 0.4 20 6.7
Chicken Breast (no skin) 110 1.2 0 23.1
Lamb Chops 112.3 4.2 0 17.4
Black Beans (1/2 cup) 113.5 0.5 20.4 7.6
Morningstar Black Bean Burger (1 patty) 114.7 0.8 15.2 11.8
Pinto Beans (1/2 cup) 117.1 0.4 21.9 7
Turkey Breast (w/skin) 126 3.5 0 22.2
Salmon 126.7 3.8 0 21.7
Beef Liver 136.9 4.2 2.9 20.7
Hot Dog (1 small, no bun) 141.8 12.8 0.8 5.4
Mussels 146.2 3.8 6.3 20.2
Whitefish 146.2 6.4 0 20.8
Veal 148.8 5.9 0 22.4
Buffalo Wings * (3) 152 9 1.5 16.4
Ham 155 9 2.6 14.9
Canned Tuna (w/oil) 168.3 7 0 24.8
Pork Chops 169.2 7.7 0 23.4
Sirloin Steak 171.7 6.8 0 25.8
Chicken Breast (w/ skin) 172 9.3 0 20.9
Bacon (5 slices) 182.4 15.6 0.2 9.6
Tofu, Firm 182.7 11 5.4 19.9
Breaded Catfish * 195 11.3 6.8 15.3
Tenderloin 227.1 17.9 0 15.3
Ground Turkey 235 13.2 0 27.4
Chicken Tenders * 253 16 15 12
Bratwurst 256 22 1.8 12
Ground Beef 263.7 22.6 0 14.1
Bologna 266 24.3 0.7 10.2
Fish Sticks 272 12.2 23.8 15.7
Babyback Ribs 314.5 25.1 0 20.6
Italian Sausage 346 31.3 0.7 14.3




Vegetables Nutritional Comparison

10 12 2010

Vegetable (1/2 cup) Calories Fat (g) Carbs (g) Protein (g)
Cucumber 6.8 0.1 1.4 0.4
Romaine Lettuce (1 cup) 7.8 0.2 1.4 1
Cabbage 11.1 0.1 2.4 0.6
Summer Squash 11.3 0.1 2.5 0.7
Radish 11.6 0.3 2.1 0.3
Celery, cooked 13.5 0.1 3 0.6
Eggplant, cooked 13.9 0.1 3.3 0.4
Cauliflower, cooked 14.3 0.3 2.5 1.1
Zucchini, cooked 14.4 0 3.5 0.6
Banana Peppers * 17 0.3 3.3 0.9
Green Beans 17.1 0.1 3.9 1
Tomato 18.9 0.3 4.2 0.8
Green & Red Bell Peppers 19 0.1 4.6 0.6
Potato 57 0 13 1
Spinach, cooked 20.7 0.2 3.4 2.7
Mushrooms, cooked 21.1 0.4 4 1.7
Broccoli, cooked 21.8 0.3 3.9 2.3
Asparagus, cooked * 22 0.3 3.8 2.3
Pumpkin, cooked 24.5 0.1 6 0.9
Leek 27.1 0.1 6.3 0.7
Brussel Sprouts 30.4 0.4 6.8 2
Onion 30.4 0.1 6.9 0.9
Carrot, cooked 35.1 0.1 8.2 0.9
Peas 58.7 0.3 10.5 3.9
Sweet Corn 66.2 0.9 14.6 2.5
Sweet Potato, cooked 103 0.1 24.3 1.7







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