myBODY&CO

Think of some of your favourite recipes and the ingredients they contain. Chances are that with a few minor variations and new cooking techniques, they can be made healthier, more nutritious and still taste delicious.

Let’s begin:
1. Replace cooking oil with vegetable oil spray, broth, juice or water when sautéing.
2. Switch to healthier cooking fats, including olive and canola oils. Avoid tropical oils, butter, lard and shortenings. (more…)

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What is the Glycemic Index?
Including carbohydrates in our diet is essential. However, not all carbohydrate foods are created equal, and they actually behave quite differently in our bodies. The Glycemic Index (GI) describes this difference by ranking carbs according to their effect on our blood glucose levels. Hence, the GI is a value that is obtained by monitoring a person’s blood sugar after eating a particular food, and gives us an idea of which foods raise our blood glucose fastest and highest.

What do the numbers mean?
The Glycemic Index range is:
Low GI = 55 or less
Medium GI = 56 – 69
High GI = 70 or more

Eating pure glucose is given a ranking of 100 — all other foods are in relation to this. So a food with a glycemic index of 95 raises blood sugar almost as much as pure glucose, but a food with a glycemic index of 20 doesn’t raise blood sugar much at all. Note that the value can vary slightly from person to person and from one type or brand of food and another. (more…)

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At times reducing the amount of calories we consume, and eating healthier can be easier than we think. Start by making small adjustments weekly. Each week focus on making one adjustment, then the following week gradually introduce another adjustment to your current diet and lifestyle.

This week’s challenge is to take a favourite recipe and ‘lighten it up’. Look at the table of ingredient substitutions below and see how they might work with your favourite recipe. Also look at the tips for cutting down on fat and calories during preparation. You might be surprised to find that you like the lighter version better.

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To Your Health

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Imagine you are your stomach in conjunction with your metabolism. At 8am you get a fair amount of food, which you are able to convert into energy to be able to do activities in the morning. Then you get nothing for 6 hours, so your metabolism starts ‘shutting down’ because there is nothing for it to work on, and in addition now it thinks that the body is in starvation mode and starts ‘storing’ food in the form of fat so as to have from where to get energy when the body needs. Then at 2pm you get a large lunch – it is more than you can cope with, because you had slowed down part of the metabolism process, and there is too much food to handle it all. Then nothing again for another 6 hours, and another large dinner at 8pm.

So now you realize the havoc you put on your body, when you do not eat regularly. You should focus on eating about 5 times a day – consisting of small healthy meals, every 3 hours. This will actually help to increase your metabolism. In addition, it makes you feel ‘full’ all the time, so there is less risk of you eating everything that comes in sight, when you are hungry. Hence, in the long run, even though you seem to be eating more often, you are actually keeping your metabolism active and you are more likely to be consuming fewer calories.

To Your Health

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