This article identifies nutrient dense low insulin load foods that can help to stabilise your blood glucose levels and allow your own pancreas to keep up. Once you normalise your blood glucose and …
In our days of being Rotarians, W & I enjoyed an active social life with much interaction with fellow Rotarians and we did a lot of community service work which is what Rotary International is all about.
At the time, it was a males only organisation and one became a member by invitation only. The wives were called Rotary Anns and we dutifully played our part in the organisation which I see is still very active in community work today.
During our year as Rotary President and Rotary Ann President, we entertained a lot. We had a large double storey home, a full time domestic worker, my folks lived with us in the ‘granny flat’ and they were a wonderful support system with our teenage boys. W & I forged ahead with our respective banking careers and did our share of community work while having fun with good friends. It was a good life and we had marvellous support systems in place.
Things are somewhat different today. We still live the good life, though in a very different way. We chose to re-locate to Cape Town and we chose to take our ‘retirement jobs’ (a bookkeeping practice) along with us.
There is little time left for entertaining and it is not easy to cater for numbers in our flat, spacious as these old apartments are. Later this year, we are re-locating (again!) to a spacious home in a leafy suburb which belongs to our middle son M. But I am getting horribly sidetracked here – that is a story for a later time.
This is the meal I threw together last night for 6 members of the family:
BUTTER CHICKEN : served with brown basmati rice, cauliflower with cheese sauce and a good tossed salad.
MIXED BERRIES DESSERT : Dessert was slightly defrosted mixed berries with a choice of diet ice cream and/or lite custard. Of course, we all chose ‘and’ and not ‘or’! Mix it all up in a purple mess in your pudding dish – divine, almost fat free and low GI.
Pretty good I would say and the scale showed no overnight weight gain at my ‘Sunday Morning Showdown’ this morning. I should have had broccoli with the cauliflower as lettuce does not count as a dark green veg. (Tabitha Hume!) Red, yellow as well as green pepper strips and home grown mung bean sprouts in the salad made up for it in a small way.
Butter Chicken!!! I hear you say. Yes, so simple really. Browned chicken thighs (bone in, skin off) in a little extra virgin olive oil, dumped them in a large casserole dish with lid and poured Denny Butter Chicken Curry Sauce over them. 20 mins with casserole lid on, 20mins with casserole lid off and left them to sit there until the Sharks had won their game against I don’t know who!
The latest Weigh Less magazine is out and included is a Coat and Cook in Sauces Guide. Get it and check it out!. It will inspire you to serve something new for your family while keeping those kilos in check! You can have a quarter of the packet of wet sauce – only 424kJ and 5.0g fat.
I was given a rice cooker recently (my slow cooker/Crockpot actually does the job just as well) and the berries I had bought in bulk out at Hillcrest Berry Orchards at the height of the berry season. I use them as a treat and am only sorry I did not buy many more kilograms of these wonderful fruits at that time. I will really stock up next year.
High Tea at the Nelly (Mount Nelson Hotel) is on my Bucket List but the High Tea served at Hillcrest Berry Orchards is really good. Situated in the magnificent Banhoek Valley outside Stellenbosch, this working farm is well worth the trip. Check it out. They also do B & B.
Hopefully, you are starting to see from my scribblings on this blog that we CAN eat delicious food while keeping to a healthy eating plan. With careful portion control we can still ‘have our cake and eat it’!
Just a few of many pics – what a pleasure to be away from our computers!
Note the beach in the background. We walked there – really inaccessible. The irrigation sprayers just visible at the top of the photo use re-cycled effluent water.
We went into Mossel Bay town for the first time since we left here in 2005; brought back lots of super memories. Quite a historic town with wonderful OLD stone buildings in town, down by the harbour and up on the steep slopes above the town. We went to the lighthouse – those who have seen my Cape Agulhas post will know I have a thing about lighthouses – and found to our delight that we could pay R16 each and climb to the top. W and little A stayed safely on the ground while M, J & I clambered up the narrow, VERY steep ladders that take one up to the top. These ladders are constructed of the original wood (circa 1864) – no safety rails or balustrades at all. The final flight was just wood steps bolted together with original, ornate wrought iron brackets linking them.
We had to crawl through a hip height steel door out onto the final balcony which surrounds the light. The Cape St Blaize lighthouse as it is called was built in 1864 and is kept in pristine condition. Immaculate white paintwork and cared for original wood floors and doors. As we did at L’Agulhas, we stood shrieking with delight and shouting hello to all and sundry on the ground. W was a bit more courageous this time and looked up at us far above. Little A was very excited to see us way up in the air!
We have some lovely pics – J can always be relied upon to snap hundreds of shots wherever we go so hopefully will upload some later today.
Although the weather has cooled down a lot and we have had some desperately needed rain, we are having a great break and will reluctantly return to CT tomorrow.
I dread to think what the scale will show after a week of not adhering too well to my low GI regimen but I feel that the activity out in the fresh air will make up for the dietary shortcomings! I will just re-focus and do what I have to do to get back on track.
” This and that “
These words bring back memories and a smile to my face. My only sibling C, my husband W and my children will remember so well that my Dad used to get a rise out of my Mom at least three times a day. She would get all huffy for a couple of seconds and he would grin in a self-satisfied way and stroll off.
How did he do this?
Every single time he stood up after breakfast he would say, ” Thanks Gog, what’s for lunch? “; after lunch he would do the same damn thing and say, “Thanks Gog, what’s for supper? “, and after … but you get my drift… My Mom would answer in an infuriated tone, ” This and That! ” and my Dad would smugly wander off to think of something else to draw attention to himself….
I really must invest in some new dictionaries. The Readers Digest Complete Word Finder and the Oxford Illustrated Dictionary – not surprisingly – do not have the word gogga listed but it does feature in the ” Tweetalige Skool-Woordeboek ” 1988 edition! An Afrikaans word meaning ” insect “, my Dad used the abbreviation “gog” as a pet name for my Mom – unusual in that neither my Mom nor Dad had any Afrikaans connections.
This is getting entirely off the point of this post – fiddling again!
Back to the matter in hand.
Succumbing to sheer laziness, I have had the following for breakfast, so far:
2 x Ouma Nutri Rusks (Intermediate GI)
1 x mug coffee (Jacobs Cronat Gold), with skim milk and 2 sweeteners (Equi-Sweet Blue)
I also use Equi-Sweet Green but the green dispensers always seem to get jammed up.
My all time favourite granulated sweetener Sweet Pea is only used on porridge and then only very sparingly.
Not too good hey? BUT not anything that I am not ” allowed ” to have. My point is that W & I work hard to have only ” legal ” foodstuffs in our home. I actually dislike calling food ” legal ” and ” illegal ” – comes from the days when Jean Nidetch founded Weight Watchers in New York yonks ago.
Even with my health challenges including DM II, there is no foodstuff forbidden to me – just have to know how to incorporate the item with other far better choices. Thus diluting/lowering the glycemic effect of the (usually High GI ) item. We both like Checkers Decaff coffee and will tootle out later (when I can bestir myself to get showered and dressed) to get more.
What we will also do this morning is boil up 6 (Canola) eggs and I will chomp a hard-boiled egg with a teeny sprinkle of Low Salt and some freshly ground black pepper just now. Thus having 2 x carb + 1 x protein for my breakfast.
We keep to a maximum of 4 eggs each per week. These are often hard boiled. Sometimes we also spray a small non-stick frying pan with olive oil spray and fry ourselves an egg to have on low GI toast for breakfast. Once again, sprinkled with S + P as above, together with a dash of Worcestershire sauce. A dash of Light All Gold Tomato Sauce or Sweet Chilli sauce would be nice as well. Note, I said a dash! 🙂 Once again, protein + carb = cool! We also sometimes use 1 x tsp olive oil heated in the non-stick pan and fry the eggs in that; giving an additional 1/2 fat to the day’s total. And yes, we do measure the oil.
Talking about toast – which I love to eat and my spouse does not – I am very particular about bread.
The simple rule is: If the label/packaging of the bread does not include the actual words ” Low GI “, I do not buy it. It’s just that simple.
My personal eating plan allows about 5 complex (starch) carbs per day. I have tried – oh how I have tried over the years – to like coarse bread that tastes like chipboard. OK, OK, as I imagine chipboard would taste! I know all about the linseed and soy loaves, the rye breads and the like. Just cannot get past one slice at the most. If I make my Ultimate Sandwich on rye, I tend to end up eating the protein and salad sandwich filling and not the bread!
We have settled on the following breads in our house:
Albany Brown Seed low GI (Yellow)
Albany White low GI (Lime green-do not confuse with ‘ ordinary ‘ green label one)
Sasko Low GI True Whole Wheat brown loaf
We buy the loaves and freeze them, taking out only what we require. Experiment with thawing times in the microwave and you will have lovely fresh, soft bread for the Ultimate Sandwich or whatever!
I would say that by changing your bread selections to only those specifically labelled ‘low GI’ you can reduce spiking of your glucose levels considerably. It is important to note that curbing spikes in glucose levels – in my experience – is as important for non-diabetics as it is for diabetics/pre-diabetics.
Do you get the munchies mid-afternoon? That’s low blood sugar folks!
My W-L plan lists two afternoon snacks – early afternoon (2-4pm) as well as a late afternoon snack (4-6 pm). I also have a mid-morning snack – making 3 snacks per day in all. This totally in keeping with lowGI/low GL eating guidelines.
Mid-morning is 1 x fruit + 1 x milk.
I have a fruit (mostly a small crisp apple from the fridge) and 175 ml fat free fruit yoghurt.
Early afternoon is usually another fruit.
I love pears, grapes, kiwi, orange, all the berries. The peaches have been to die for this year and we have eaten a lot of them.
Late afternoon is 1 x Complex (starchy) carb + 1/2 protein.
possibly 3 Finn Crisps with PnP low fat hummus or cottage cheese or lower fat cheese.
Try it, it works!
Talk later, E
I’ve never really been a calorie (or kilojoule) counter. Over the years I have become used to simply eating the portions as prescribed for me by dieticians or by following the formula selected for me at Weigh-Less. So much easier in my view!
However, I have recently become curious and have swotted up about the balance of macronutrients (carbohydrate, protein and fat) in eating plans suitable for those of us with Metabolic Syndrome (Insulin Resistance Syndrome.)
Remember that according to the IDF (International Diabetes Federation), for a person to be defined as having metabolic syndrome, they must experience the following metabolic abnormalities:
– abdominal obesity (defined as a waist circumference beyond ethnic specific values (see elsewhere on this blog),
Plus any two of the following factors:
– raised triglycerides (above 1.7mmol/l);
– reduced HDL (good) cholesterol (below 1.03mmol/l in men or 1.29mmol/l in women);
– raised blood pressure (systolic >130mmHG; diastolic >85mmHg); or
– raised fasting plasma glucose (above 5.6mmol/l).
Ria Catsicas – The Complete Nutritional Solution to Diabetes. Publisher: Struik Lifestyle 2009.
According to Anne Till, another leading South African dietician, the balance of macronutrients could look like this:
The Ultimate Diet Solution. Anne Till. Published by Struik 2006
Through membership of the GI Club run by GIFSA (Glycemic Foundation of South Africa), I have direct access to Liesbet Delport and Gabi Steenkamp authors of the bestselling Eating for Sustained Energy books. The books published by these two dieticians are the gold standard on low/lower GI/GL, lower fat eating in South Africa.
Liesbet Delport has advised me not to have more than 20% protein and 30% fat in my eating regime so I have tweaked my Benutriwise software to reflect the following breakdown:
“BMR / Calories Required Calculator
Basal Metabolic rate (BMR) is the amount of calories needed by your body at rest.
For the average sized body the BMR is extremely accurate. However, for larger bodies (both muscular and fat) it can be inaccurate in determining your caloric needs.
For the muscular body type, the BMR can underestimate the number of calories required, and for the
overweight body type it can overestimate the number of calories required.
What you eat and how much you exercise are both important for achieving health and the type of physique you want.
But, the basic equation remains the number of calories taken in minus the number of calories consumed equals what’s left over to be stored as fat.
The BMR is calculated according to the formula :
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) – (4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )
To calculate Calories Required, BMR is multiplied by a factor depending on your Activity Level:
Sedentary – 1.2
Lightly Active – 1.375
Moderately Active – 1.55
Very Active – 1.725
Extra Active – 1.9
Based on the above, a Lightly Active, 30 year old woman, 55 kgs, 155 centimetres will have a BMR of
BMR = 655 + (9.6 x 55) + (1.8 x 155) – (4.7 x 30) = 1 321
Calories Required = 1 321 x 1.375 = 1 816 (calories required to maintain weight)
Be in good health ”
http://www.benutriwise.co.za. Should you opt to download a trial version of this great nutrition software, please be good enough to quote agent code AG Hall. Thank you! More about how I use this resource in a future post.
Good morning all
Hopefully this quick post finds you all well and chirpy this morning? 🙂
Here in Cape Town the days are slowly but surely closing in and winter is on the way.
One of my biggest resources and something I have not really mentioned much so far on this blog is the “The Weigh-Less Option”. By that I mean that I opted to ‘go back to Weigh-Less’ – as many people do – when I decided to take charge of my health and wellness.
Note please that I said ‘take charge of my health and wellness’. I did not say (or even think) that I decided to go on a diet again! I dislike the word ‘diet’ immensely and the word has not featured in my vocabulary for a very long time.
I returned to the Weigh-Less programme for one reason only – no! – make that two reasons.
Reason 1: The programme works!
Reason 2: Mary opted for GI/GL
Let me explain.
Mary Holroyd is the pint sized dynamo who founded the organisation on 25th February 1975. Today, 35 years down the line and in her early sixties, she shows no signs of slowing down and I am very much looking forward to attending a ‘Mary Event’ in Bellville next week. I last saw her ‘in the flesh’ in the late 1970’s when she addressed an open meeting in a church hall in Scottsville, Pietermaritzburg.
The programme as presented by Weigh-Less has changed and adapted to new nutrition guidelines over the years and the cherry on the top for me was when I noted last year that the eating plan was based on Good, Better, Best options with Best being low GI foods.
Perfect for me with all my lifestyle induced health issues and I hasten to add pretty darn perfect for anyone wanting to reach optimum weight and wellness. The formula allocated to me has been vetted by two dieticians as well as my doctor and very little if any tweaking of the plan was required.
My husband has joined me on my odyssey and is also achieving good results. I have put him on the same eating regime with slightly increased quantities of starchy carbs, fat and protein.
Am I being paid by Weigh-Less to write this piece? 🙂 Hell no! As you may realise by now, I write about what works for me. I get a discounted rate as a member of Discovery Vitality and I pay by monthly debit order so I do not feel the cost at all. The cost is simply factored into my monthly budget and that’s that!
I think they also have a contract type scheme on offer at this time. I will check it out and report back here at the weekend.
Do yourselves a favour, go out and get hold of the latest Weigh Less magazine at your nearest supermarket or bookseller. The 35th anniversary issue is really special and has all the lowdown on the Woman and Man of the Year winners and finalists. Something there too for the men in our lives!
Keeping up with my laziest cook on earth appellation, I offer the quickest pud on the planet:
APPLE DESSERT (per person)
100g Unsweetened tinned pie apples
100g Nestle Dialite Vanilla Frozen Dessert
Powdered sweetener to taste
Ground cinnamon to taste
Prepare in individual bowls.
Sprinkle pie apples with sweetener and cinnamon, stir lightly.
Top with the diet ice cream
Nutritional Information: (apples)
GL: +- 11
Weigh-Less: 1 x Best fruit + 1 x Good milk
Energy kJ: 602
Energy calories: 144
Use fresh or slightly defrosted berries – sans the cinnamon – divine!
All the berries are wonderfully low GI; with gooseberries & strawberries carrying a particularly low glycemic load.
Weigh-Less fruit portions per serving would be:
Strawberries: 150g (yeah! not for nothing do we always see Patrick Holford holding a strawberry aloft!)
Blueberries, blackberries, mulberries: 120g
Gooseberries, raspberries: 100g
If you feel so inclined, this dessert can be dressed up with some (Low GI) muesli sprinkled on the apples.
Instead of the diet ice cream, you could use Lite Long Life Custard – lovely!
NB to count the added kJ etc!
One of the comments I often hear is that ‘dieting is expensive’.
‘The foods you have to eat cost a lot more’, they say.
Well people in all honesty that can be true (frozen ready cooked slimmers meals), but also NOT TRUE at all.
One of the foods that we should all eat a lot more of is beans; in fact all of the dried pulses, legumes and grains. Plant protein and in the main dirt cheap. As dirt cheap as food can get these days that is.
To that end, I would direct your attention to beans.
Contrary to what some people may think, baked beans on toast is a good healthy fat free/low GI/lower GL meal. Just make sure that the bread is low GI (if it does not specifically state ‘Low GI’ on the bread bag, I will not buy it) and that you do not slather the bread with butter or margerine. The tomato sauce is more than enough liquid to ensure you are not eating dry toast.
My Benutriwise calculates the nutritional information for this meal as follows:
BAKED BEANS ON TOAST – Serves 1
1 slice toast (Albany Superior Brown Seed Low GI bread -yellow label)
130g baked beans in tomato sauce (Checkers house brand Baked Beans in Tomato Sauce)
GL: +- 20
Weigh-Less: 1 x Complex Carb + 1 x Protein
Energy kJ 844
Energy calories 202
Other nutrients featuring in this meal include Vitamins A and some of the B’s, calcium, iron and zinc.
Depending on the time of day, add a good green salad and you’re good to go!
The cheapest of all beans are the dried variety and in my next post I will tell you how to cook and freeze quantities of these plant protein powerhouses.
I will also publish my favourite recipe for “Old Fashioned Bean Soup”. Lekker – not many of my crowd dislike the lovely beans, bacon and potatoes in this thick, chunky winter meal in a bowl.
In yesterday’s post, I did say that I was a mere 200g above the target weight for the Sunday BUT did not state my weight loss to date.
It may sound like bragging…. oh alright it is bragging… but I am sure you will forgive my exuberance in the light of the multiple challenges I face.
Drum roll……. 21.1kg …… so I have broken the 20kg barrier …. not bad for an old chick hey?!
Has it been easy? NO!
Is it easy? HELL, NO!
My Odyssey demands my ALL and the making of ‘Continual Course Corrections’ as propounded by Brian Tracy. http://www.BrianTracy.com
Keep strong everyone; have a great Monday. Hope yours is not too dark a shade of blue. EJ
My weight loss of 1.1kg this week! BMI now 32.7.
I should explain that I have 2 ‘weigh-in’ days a week – Thursdays at my Weigh-Less class and on Sundays when my husband & I weigh-in on our good electronic scale.
The experts agree that a target of .5 to 1kg per week is achievable and safe healthwise. My own weekly goal is .5kg and this I can achieve quite easily.
The comment I hear all the time is, ‘Great stuff Eileen – but how are you doing it EXACTLY?’ I will try to be more specific about this in my posts but it MUST be borne in mind that there is no ‘one size fits all’ remedy when it comes to our own unique health issues. Your health professional will help you to determine – WITHIN THE CONTEXT OF YOUR OVERALL HEALTH STATUS – the balance of protein, carbs and fat you should be consuming.
What could you do RIGHT NOW to kick start your own journey to better health and vitality?
For me, the short answer was to ‘UP’ water, fruit, veg and wholegrains and ‘DOWN’ unhealthy trans and saturated fats. That’s it.
I will be writing later today about how I record my progress. The experts all agree that keeping a food diary is KEY and I will be telling you about an amazing little software application I have discovered. Inexpensive, simple to use and developed right here in South Africa.
‘See’ you later – I am off to find my favourite brand of lite ice tea before my son IT buys up all the stock!