What's a Glycemic Index Anyway?

In the past few years we have been forced to learn a new term. Glycemic Index. But many people still don’t know what that means. We know we don’t want to eat foods with a high GI, but why not. What is the Glycemic Index and what does it do?


The following definition is the best one I have found to stop the confusion about the GI of foods.

“The glycemic index is a measure of how a given food affects blood-glucose levels, with each food being assigned a numbered rating. The lower the rating, the slower the absorption and digestion process, which provides a more gradual, healthier infusion of sugars into the bloodstream. On the other hand, a high rating means that blood-glucose levels are increased quickly, which stimulates the pancreas to secrete insulin to drop blood-sugar levels. These rapid fluctuations of blood-sugar levels are not healthy because of the stress they place on the body.” (excerpt from an article from the healing daily website, 2007)

To find out which foods are high GI and which are low, it may take some homework. As a rule, foods that combine protein and fiber with naturally occurring sugars and avoid refined sugars and honey tend to be lower. Refined sugar, fructose and even honey have a much higher GI and can cause a spike in insulin levels.

Being aware of the GI can help you balance what foods you eat together for a balance in the overall glycemic index of your diet.

Whole Wheat Griddle Cakes

4 egg whites

1 Tbsp coconut nectar
1 Tbsp olive oil
½ cup skim milk
2 Tbsp raw bran
1 cup white whole wheat flour
½ tsp baking soda
½ tsp baking powder
2 Tbsp chopped Pecans

Beat wet ingredients with whisk or fork until well combined. In separate bowl combine dry ingredients. Add dry to wet stirring as you add them. Stir until all ingredients are combined to form batter. Stir in pecans.

Spray griddle with non-stick spray. Heat to the point where water droplets sizzle when dripped on surface. Pour batter onto hot griddle. (like traditional pancakes) Cook until golden brown on one side. Flip and repeat. Top with no sugar added applesauce, cinnamon, bananas or your choice of fresh, frozen or no sugar added canned fruit.

Chocolate Chip Muffins

1 cup raw wheat bran
1 ½ cups White whole wheat flour
1 Tbsp. Special Dark Cocoa
1 tsp. baking powder
½ tsp. baking soda
1 cup unsweetened applesauce
1 Tbsp. coconut nectar
2 Eggs
¼ cup Skim Milk
1 Tbsp. Oil, olive
1 bag Hershey's sugar free chocolate chips

Preheat oven to 350. In large mixing bowl, combine all dry ingredients. Make a well in the middle of the mixture. Put applesauce, eggs, coconut nectar, milk and oil in well. With mixer on medium speed, beat wet and dry ingredients until smooth. Add chocolate chips and stir throughout batter.

Place cupcake papers in muffin pan. Spray papers with non-stick spray to keep paper from sticking to muffins. Fill each paper with batter to about ¼ inch from the top. Bake for 25-30 minutes at 350. Cool 30 minutes before serving.

Looking for a unique snack? Try Artichokes



Choose Artichokes that are firm, and well rounded.

Artichokes are a great, healthy snack or side-dish. Cooking them can be intimidating if you didn't grow up with them. Here are the simple steps to enjoying this awesome vegetable.

You can serve them whole and allow everyone to pull the leaves themselves, or you can serve them pulled, with the heart already prepared.






Remove most of the stem and lowest leaves.




Put in a large pot filled with water, over high heat.














Bring to a boil, Cover and cook 20-25 minutes until leaves pull off easily.



Remove from pot with tongs, hold over the pot to drain a bit,
or set in a colander in the sink.



















Pull leaves and arrange on a plate.





Almost done, but we need to get rid of the "choke"
to get to the heart. (Just the way my mamma did it.)



Using a spoon, gently remove the fibers that cover the heart.
They scrape away easily.




Cut the heart into bite-sized pieces. Serve with a low fat dip.





To eat the leaves...Hold the top of the leaf. Scrape the inside
along your bottom teeth. Discard the parts of the leaves that are
too hard or stringy to chew and swallow easily.

  **Note. The dog in the picture is a trained food model. Please do NOT give artichokes to your pets. This dog did NOT actually eat it, and was not harmed during his photo shoot for this blog.


For a quick dipping sauce mix 2 Tbsp of spicey brown mustard with 1 Tbsp of fat free Miracle Whip and 1 Tbsp lemon juice. It makes a rich and spicey addition to your artichoke. I also like to mix a little greek yogurt with lemon and dill...as much as you like...then let it sit for an hour in the fridge so the dill really permiates the yogurt.

Israel Inspired Tabouli

One of my favorite, healthy dishes from Israel is the wonderful Tabouli we enjoyed as a pre-course to almost every lunch or dinner. It was refreshing and delicious. I knew it would be one of the first things I wanted to attempt to duplicate when I came home.

This recipe is a great side dish with fish or chicken, or to be eaten as a snack. Packed with whole grain for protein and fiber as well as nutrient rich parsley, onion, and tomato. A touch of olive oil provides necessary Omega-3 fats. Tabouli is a great salad to add to your regular recipes.






1 cup boiling water
1 cup Bulgar wheat
1 tsp. sea salt
¼ cup olive oil
¼ cup lemon juice
2 1/2 cups parsley, chopped
½ cup mint, chopped
1 red onion, finely chopped red onion
½ cup finely chopped plum tomato
½ cup chopped cucumber

Place Bulgar wheat in large mixing bowl with boiling water. Cover and set aside for 30 min. After the wheat has absorbed the liquid, add olive oil and ½ of lemon juice. Chill for 30 min, or even overnight. Toss with fork; add vegetables, remaining lemon juice and herbs. Toss until well combined. Serving immediately is great, but I like to let it sit for about 15 minutes, allowing the flavors to meld nicely.
Serves 6 to 8

I want you to have this recipe now...but photos are coming later today. :)

Tricks for Successful Dining, Everywhere

Eating out can sabotage your healthy lifestyle, unless you go armed with tools to avoid the traps and pitfalls set by marketing geniuses. Beautiful pictures of food, words like salad, grilled and broiled tell us that those items are healthy. That may or may not be the case. It’s important to educate yourself about food in general, and go in armed with tools to help you make great, healthy choices no matter where you dine.

Nutrition information: We asked, and asked, and asked. Restaurants finally conceded to the pressure and most of them provide nutrition information for their menu items. Use it!

Look for protein, fat, and sugar content – but check for levels of sodium, may restaurant foods are jam packed with too much sodium. We need some, but it’s easier to get to much than too little. Also look for vitamin A, C, Iron and calcium as well. Calorie count is important, but sometimes something with slightly higher calories might actually be the best choice.

A prime example is the Whole Grain Bagel at Panera Bread. It has 340 calories, which seems like a lot, but it is so healthy, providing 13 grams of protein, lots of calcium, loads of fiber and it’s a pretty good source of iron. 340 nutrient rich calories are much better than 200 empty ones.

To find nutrition information for your favorite restaurant just search their name + nutrition information on your favorite search engine.

Hot Water Sipper: Order a cup of hot water while you look over the menu. This zero calorie warm up will help you feel full before you even start. Your healthiest choices will fill you up in no time and you will stay satisfied longer. During your meal switch to a glass of water or tea and enjoy limitless amounts of hydration.

Dressing up: We all know that salad dressing can be the downfall of an otherwise healthy meal. A couple of tablespoons is full of fat and empty calories. Did you know you can enjoy a whole salad, with the wonderful flavor of your favorite dressing, for a fraction of the fat and calories?

Dipping just the tip of your fork into a side cup of salad dressing, then stabbing your lettuce, spinach or other veggies allows you to use a teaspoon or two, thus ingesting only about 1/3 of the calories without giving up flavor.

May I have a to-go box please? That’s right - before you start eating, ask for a to-go box. Most restaurants give you way more food than you need at one meal. Have your server bring a box with your meal, then put half of the food in the box and set it aside. If you are truly still hungry after you clean your plate, the food is still there for you, but if you are satisfied, which is usually the case for me, you already have it boxed and ready to go. If you loved it, it will be great for lunch the next day. *If the to-go box is made of Styrofoam, don’t microwave it. Remove the food to a microwave save plate or bowl, cover loosely and then heat up your yummy left overs. Heating it in Styrofoam may not be as dangerous as once believed, most scientists have debunked the idea that it releases toxins when microwaved. However, Styrofoam containers can melt, ruining your food and making a mess. I think it is better to err on the side of caution, and just use a plate.

**If you can, take your own, clean container for your leftovers. It’s the green way to go and you won’t have to worry about the safety of the container provided by the restaurant, or leaks in your car on the way home.

Just say NO to dessert. Even the tiny shot glass desserts offered in some chains can pack 400 to 500 calories or more. While that is sometimes 1000 calories less than their regular sized decadent offerings, it is way more than most of us want to consume in the form of empty calories.

Happy Healthy Eating to Each of You!!

Pumpkin Brancakes

Do you love pancakes? Do you love pumpkin pie? This is for you! These yummy griddle cakes are like eating pumpkin pie for breakfast and with tons of fiber, protein, vitamin A and iron, they are super good for you too.


Here's the recipe.

1 cup solid pack pumpkin, no salt added
1/2 cup whole wheat flour
2 Tbsp raw bran
1 egg
1 tsp baking powder
1 tsp cinnamon
1 tsp pumpkin pie spice
1 Tbsp agave nectar or coconut nectar
1/2 cup skim milk

Mix all dry ingredients. Add pumpkin, egg and milk, Beat until well blended. Spray griddle with non stick spray. Heat griddle over high heat, pour batter onto griddle making 4 inch cakes. Reduce heat to medium. Cook as you would regular pancakes, but be careful when turning because these are more tender because of the pumpkin content. When both sides are golden brown, (about 3 min. on each side) serve with fruit and drizzle with a touch of coconut nectar or agave nectar.

Pan-Grilled Pheasant with artichoke

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This is one my favorite meals, and it's super good for you. Pheasant is extremely high in protein and it tastes wonderful. Be careful not to overcook it because Pheasant is low in fat and can dry out easily.

For each serving you will need:
4-6 Pheasant breast tenders. (from the part of the breast closest to the bone. You can see them when you cut or pull the outer part of the breast off the bone)
1 tsp garlic powder
1/2 tsp poultry seasoning or sage
Freshly ground black pepper to taste
1 Tbsp olive oil.

Place tenders in a large zip log bag and sprinkle with garlic, poultry seasoning and pepper. Seal bag, squeezing out the air as you close it. With the flat side of a kitchen mallet, pound the tenders almost flat. In a non stick skillet, heat olive oil just until it's hot enough to sizzle a drop of water. Place tenders in skillet, cook for about 2 minutes, turn and cook for 1-2 more minutes. Remove from skillet. Serve with cooked artichoke leaves.

To cook an artichoke, remove small random leaves at base, trim stem to within 1/2 inch of the bottom of the artichoke. Place in a pan of boiling water, deep enough to cover. Place lid on pan, reduce heat to low and simmer approximately 20 - 30 minutes depending on the size of the artichoke. When it's done the leaves will come off easily and will have a bit of "meat" at the bottom of each one.

To eat it, remove the leaves. Put a leaf in your mouth, soft side down. Scrape it against your bottom teeth to pull the edible part off the leaf. If you like you can dip it in mustard or another sauce of your choice.

Pan-Grilled Blue Gill and White Pepper Cabbage

Fish is a great source of Omega-3s and some varieties are low in calories. This plate of pan-grilled bluegill and cabbage seasoned with white pepper and garlic is less than 200 calories! Delish! and Oh-so-good-for-you.

I am blessed because my brother-in-law loves to fish year round, including ice fishing. So, even in the winter, I have access to as much fresh bluegill as I can eat. I am typically NOT a fish lover, but I do enjoy this recipe. It doesn't taste fishy all, and it's super simple to make.





For each serving you will need,

3-4 sides bluegill (fillets are often called sides with panfish)
Garlic powder
Chili powder
Black pepper
1 Lemon, cut into wedges
Non Stick Spray

Sprinkle fish with seasonings to your own taste. Heat griddle until water drops sizzle when dripped onto the surface. Spray with non-stick spray. Lay fish on griddle, skin side up, and cook until golden on one side, squeeze lemon juice over each piece and then turn carefully with spatula. Cook on the skin side until the skin starts to brown and pull away from the fish. If it starts to curl, flatten it gently and hold for a few moments with the spatula. Turn the fish once more and cook until it just starts to flake. Drizzle with more lemon juice and serve.

Before you start your fish, put 4 cups of water into a sauce pan with a tsp of garlic powder, a half tsp of black pepper and a half tsp of white pepper. Slice cabbage into strips and place in water. Boil until just tender. Drain and serve with the fish. It's a great combo.

Snow Day Peanut Butter Cup Cocoa

This is some seriously good cocoa with a low glycemic index, extremly low fat, and lots of calcium. The perfect warm up on a blustery day.

4 cups skim milk
2 Tablespoons Hershey's Special Dark Cocoa Powder
2 Tablespoons Agave Nectar
1 tsp vanilla
1 Tablespoon PB2 (powdered peanut butter - visit http://www.bellplantation.com/ for info)

In saucepan over medium heat, combine all ingredients, bring to almost a boil stiring constantly. When all ingredients are disolved, turn off heat and serve. You will be amazed how good it is.

Serves 4

These are a few of my favorite...

There are a few things I keep on hand all the time. They are quickly becoming staples in my household. I love the multiple uses each of these products provides.

1. PB-2, powdered peanut butter. If you can't find it in your local grocery store, visit www.bellplantation.com to order on line or find a place near you to purchase it.

2. Special Dark cocoa powder. Less calories than regular cocoa powder, and it tastes amazing. Make a smoothie or use this is a healthy chocolate cake recipe for amazing chocolate flavor, no guilt.


3. Unjury, medical quality, unflavored protein powder. You can only get this through their website, but it is so versatile and so good you will love it. Go to www.unjury.com for detail and ordering. They have other varieties as well. I like the Chicken soup protein powder, but their other flavors still use chemical sweeteners, so I avoid those.

4. Agave Nectar. Made from the agave plant, this is a syrup that can be used like honey or any other syrup, it's great for sweetening recipes or cereal and it has a LOWER glycemic index than sugar, honey or syrups.

5. Cajun Spice. Tons of flavor gives your mouth a treat. When we are eating bold, nutritious food we crave less junk because we are getting what we really need. You might want to try different spice combos to find your favorite.

6. Truvia. Okay, I know, it's a sweetener, but it is made from the herb, Stevia and the sugar alcohol Eurythritol, so, it is NOT a chemical sweetener, like the yellow, pink, and blue packets are. It tastes great and it's versatile. It is also readily available at grocery stores. 

7. Cinnamon Grinders. My favorite find last year, a convenient way to freshly grind cinnamon into your recipes. McCormick's came out with a lot of different combinations in their spice grinders, but I LOVE this one. It's almost gone though, and the grocery store, where I purchased it doesn't have it now...so I am on a quest to find a source. .

8. Whole grains and wild rice. Look in your grocery stores bulk or health section to find wonderful whole grains to incorporate in your cooking. I love wild rice, even more than regular rice and it's a very healthy side dish. I will post recipes in future blogs. Delish!

These are my favorites, and there are more to come...What do you always have on hand as part of your healthy eating plan?

Snacking is a Yes - Three times a day!

For years I thought if I just cut out snacks between meals I would be able to lose weight. I was Myth-informed. Snacking is actually super good for you, as long as you snack on the right things.

Healthy eating should always start with breakfast, but if we have eaten a reasonable amount of the right kinds of food at breakfast, we will need a little boost mid morning. Even if we haven't done much heavy work, like an intense workout or moving

furniture, a snack reminds our metabolism to keep moving.

So, how do you choose great snacks? Think about what other foods you are eating that day. If you had a carb-packed breakfast, your snack should be more protein. If your breakfast was an egg and fruit, then a few whole grain crackers and an oz of cheese is perfect. You have complete control over what your snack should be.



One of my favorites, especially after a workout, is a banana and about an ounce of chopped unsalted peanuts. It tastes great, is a good source of potassium and protein, and doesn't cost much. Even stopping by the local ice cream shop, this snack is less than the price of an ice cream cone.



An ounce of cheese is
 2 - 3/4 inch cubes



Mid afternoon, and yes, even in the evening, the appropriate snack is a great thing!

What are some of your favorite healthy snacks. Let's share ideas and compare notes!

Happy Healthy Eating!

Choosing Healthy Fare on the Run.

One of my biggest excuses for failure in the quest for better health is my schedule. Many days I am on the go from sunrise until well after dark. My cuisine on those days is often far from a priority. It's super easy to go through a drive through, or into a convenience store and grab something. For me that something is like to be a bag of Munchos or a king sized candy bar and a pop...or some combination of items that come off of a rolling grill or rotating pizza warmer. It's all in the name of fast paced busyness. I always tell myself I will just skip the next meal, or do better the next day.

In a society of "no guilt allowed" it seems reasonable that I can just have a do-over the next day. Or the next, or the next. "Don't beat yourself up," the experts say. "Just start again." -- "Pick up where you left off." -- "Don't worry about it." Easy for them to say. Their guilt-free mouthful of carbs and fat isn't sticking to MY hips.

Of course there is nothing rational to do about the carmel oozing through my veins as a "source of energy". However, I can supply myself with the tools to make great choices on the go. I have proven that many times. I just need to use those tools and think before I bite.

Today is one of those crazy busy days. Thursdays always are. I leave my house around 5:30 a.m. to head to town for my television segment. If you haven't seen it, it is a Healthy Cooking Segment...okay stop laughing and keep reading. From the station I run errands, meet with clients, meet with potential clients, work on my most recent writing project, sort through my 100 plus emails for that day, and prepare to teach my night class at the local University's Community Arts program. When all is said and done, I usually hit the wall, and my pillow around midnight. Somewhere in all of the rushing around and getting things done, I have to eat. You would think that someone of my stature could just skip a few meals, but logic tells us that we have to put good fuel into our bodies if we want them to get rid of the bad fat. So, good fuel, here I come.

With a little homework it's pretty easy in todays market to find healthy, lower fat, lower calorie options at almost every restaurant. I am hesitant to say that would apply to any fast food venue because of the chemicals and preservatives that give their food a long enough shelf-life that they can make money at $2 a burger. Other than fast food venues, there are lots of options. If you don't have time to eat at a restaurant, order your food to go. Another great option is to go to a grocery store, pick up an apple, pear, banana or whatever fruit you like, a bag of almonds, and a bottle of water. If the store has a deli section you can easily grab 2 oz of turkey and 1 oz of cheese, grab a premade salad in produce and a water near the register, in less than 5 min. you have lunch on the run.

My personal favorite by far though, is Panera. Yes, the place with the amazing bagels, great pastries, sandwiches and other fattening fare. But, they also have tons of healthy choices on their menu. Do your home work. Visit their website http://www.panera.com/ and visit the nutrition information section. It's a great tool to build your meal from their selections and have a preplanned order before you walk in, face to face with muffins and bear claws.

My busy day dinner this Thursday? A bowl of Low Fat Garden Vegetable Soup with Pesto and a whole grain bagette, with an iced tea. 300 calories, lots of nutrients, fiber and flavor. No wonder they call it MY Panera.

What is your favorite, healthy, restaurant food? I'd love to hear your suggestions.

Healthy Eating everyone!

St. Joseph Pound Plunge

How many of us have looked in the mirror and said, "Okay, I'm really gonna do it this time." as we stare at the overweight person staring back at us. I can almost hear my mirrored me saying, "yeah, right, I've heard that before."


My self-conversations border on insanity when it comes to my weight. I have had success, and I know what to eat, how to work out and what not to do if I want to find and maintain a healthy weight. Unfortunately, I have found many ways to derail what I think I want, forcing myself to ask the question, what do I REALLY want?

Well, I really want to be healthy. I don’t want to be dependent on medication, oxygen tanks or daily doctor visits when I reach 70. And, barring the rapture, I would like to reach 70, or older. I also want to enjoy my life. At 43 I do enjoy my life. I travel, I spend time with friends, I have an amazing career, but as much as I enjoy life now, would it be even more fun without the extra weight attached to my body? The answer to that is, yes. It would be wonderful to fly without wondering if the seats on one plane are as wide as the seats on another, or if I will need an extender for a seatbelt that seems shorter than those on any other flight I have taken. It would be great to look at stairways with eager anticipation, rather than gripping fear. And, it would be wonderful to stand before an audience without wondering if they are hearing the message through the layers of fat before their eyes.

Yes, even confident, busy, energetic, ME has fear and self-defeat stemming from an ongoing struggle with my weight over the past 25 years or more.

I know how to cook, I know what to eat. I am practically an encyclopedia of nutrition. What I don’t know, I know how to find. I can make good choices and I LOVE healthy foods. So, what’s the problem? I need accountability to stick to what I know. It’s too easy to choose not to work out. It’s too easy to grab a quick burger and pop in a drive through on my way from one place to another. Before I know it, the weight creeps back on and I think “hmmm, how did that happen.”



Me with KC Wolf at the pound plunge weigh-in,



So, this year I went and weighed in at the mall. Yes, just this week, with sub-zero temperatures, I went to the mall, put on shorts and a t-shirt in front of hundreds of people and stepped on a scale in front of strangers. I knew what it would say, the one in my bathroom said the same thing that morning. I took a deep breath, realizing that the very fit, very good looking, never-seen-him-before-in-my-life, volunteer was about to see what I was hiding from myself.



The digital read out flashed a few times. I thought I broke it. But, once it got over the shock, it presented the numbers in bold. “Okay, you’re all set, you can go get your picture taken or exit to the right.” The volunteer sounded friendly, he wasn’t laughing and he never said, “Wow, you are really fat.” Which is what I envisioned as I stood in the short line for my turn on the scales of truth.



I was anxious for the rest of my team to arrive. Once they weighed in it was official. The Healthy Pantry Plungers are a team. For the next 12 weeks we will weigh-in with the Pound Plunge volunteers at the mall, we will eat healthy, exercise and work hard to bring our BMI to healthy levels.



You may be going through a similar process right now, and maybe you, like me, need accountability. I am going to put myself a little out of my comfort zone on this blog today. I am going to share the numbers with you. It is not easy for me to be so honest about something that should be nothing but a number. It does not define who I am, It does not change the way my friends or family feel about me, but it is the number that is holding me captive and it’s time to be free.

My weigh in on Tuesday was 312.8 pounds. Even writing it here makes me sick to my stomach. I will post my new weight after each official weigh in. I am anxious to see the results and to get the weight off again…this time, with the help of my team, and the support I am building around my self, it will be permanent.

Several people have asked for tips on meals etc. to appear on this blog. I am going to share more recipes and meal ideas, exclusively for blog readers. Like I said, I know what to do, and how to do it, but I need you, my readers, my friends, my family to hold me accountable.

Happy Healthy Eating!

Bananas DeFoster

My first night in Israel, we went to a wonderful restaurant in the Port of Tele Aviv. Our dinner concluded with a round of amazing desserts. Among them, was the most delicious Banana desert I have ever eaten.
Banana's and almonds are both grown in Israel. I know you will enjoy this healthy version of this yummy dessert.

4 Bananas

4 TBSP Agave Nectar

1 tsp freshly Ground Cinnamon

2 oz. toasted sliced almonds.

4 TBSP lowfat vanilla frozen yogurt, or sugarfree fat free icecream,(look for the ice cream recipe in early posts on this blog.)

Cut bananas into 1 inch pieces. In skillet, over medium heat, drizzle bananas with agave and cinnamon. Toss to coat and heat through, but don't "cook" the bananas.

Place in decorative dish. Top with 1/2 oz of almonds and 1 TBSP of frozen yogurt.



Serves 4.

Grilled Zucchini with Tahini and Pomegranate sauce

Inspired by the wonderful grilled and roasted vegetables we enjoyed in Israel, this recipe brings the flavors of the Holy Land to your kitchen. Enjoy!

2-4 med. Zucchini, sliced lengthways
½ cup Tahini
1 cup Pomegranate juice
1 med. Pomegranate
Kale

In small saucepan, heat pomegranate juice until almost boiling. Reduce heat and simmer until juice is reduced to a syrup-like consistency. Set aside.

Spray griddle or grill with non-stick spray. Place over high heat until surface is hot, place zucchini slices on grill, cook for 3-5 minutes on each side, until tender with just a little touch of brown or grill marks.
Arrange on a plate garnished with kale, drizzle with tahini and pomegranate reduction. Sprinkle with pomegranate seeds. Serve immediately. Serves 2-4.