Month: September 2009

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My Ultimate Breakfast

After much trial and error I have come up with, for me, the ultimate breakfast. Fat free, low GI, and sustaining energy until it’s time to eat again! You may like to try it.

Some days writing comes to me easily; and on days like today it does not! So I will just jump right in and post my breakfast ‘concoction’!
You will need:-

20g (scant 1/3 cup) traditional oats.
(I also use All Bran flakes as a change – larger quantity)
⅛ tsp Low salt
10g (rounded dessertspoon) raw oat bran
10g (rounded dessertspoon) lightly ground seeds (Miracles Plus Plus)
10g (rounded dessertspoon) goji berries – say “go-chee”!
1/3 cup (82ml) fat free milk
1/2 tsp cinnamon (I use organic for what it’s worth!)
1 x sachet Fibre Clear
Sweetener of your choice. Optional.
I use an outrageously expensive sweetener called Sweet Pea. A mixture of erythritol and stevia – looks and tastes like sugar. Zero kj; zero GI; zero GL!

Microwave the oats, salt and enough cold water to form a soft porridge.
Then add the raw oat bran, seeds, goji berries, cinnamon and Fibre Clear.
Add about 1/3 cup fat free milk and sweetener to taste.

Enjoy! I love my creation and it really does hold me until late morning or even lunchtime!

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Know your numbers

One of the first things we need to do when taking charge of our health and weight is to ascertain our own unique set of numbers.
The ideal standards are quoted hereunder but are available by researching any number of sources.
My list is quoted from information obtained from my marvellous GP, Dr Anna Hall. http://www.medichat.co.za.

Total cholesterol below 5 mmol/l
LDL-C below 3 mmol/l
HDL-C above 1,2 mmol/l
TriGlycerides below 1,7 mmol/l
FBG (fasting blood glucose) below 5,51 mmol/l
BMI (Body Mass Index) 25
Waist below 88 cms Female, below 102cm Male

While pin-prick glucose and cholesterol tests can give some indication of problems, results are best obtained from fasting readings provided by pathologists. It is well worth the cost to obtain these accurate numbers.

To obtain your BMI, divide your weight in kg by your height in metres squared. My own BMI comes out at 34.8 and you will see below where I feature in the ratings! Pretty horrific! (But better than it was a few months ago!)
less than 18.5 = underweight
18.5 to 24.9 = healthy weight
25 to 29.9 = overweight
30 and greater = very overweight or obese.