Copyright zest4life 2007 zest4life, zest for business: The Secrets of Living Well.

Copyright zest4life 2007


zest4life, zest for business:The Secrets of Living Well



Balancing your blood sugar is the key to greater energy and wellness

The more your blood sugar goes up and down…

…the more fat you store

High blood sugar damages arteries & insulin released

Low blood sugar: tired, low mood & concentration

Extra sugar stored as fat

The more you keep your blood sugar level…

…the more fat you burn

No “fat storing” dips



Glycaemic Index (GI)

Glycaemic Load (GL)

Sugar ‘quality’ = how quickly a food raises blood sugar levels

Sugar quality plus ‘quantity’ = includes how much of a food is carbohydrate

= 49

= 4GL = 25GLCarb Carb

GL is more accurate. Enables greater control and faster weightloss

Not a diet: healthy, balanced way of eating for rest of lifeNo deprivation: all food groups included

Why GL is it – for wellness & vitality

= 72



How to maintain Blood Sugar Balance by eating a Low GL Diet

The 5 Golden Rules

1. Eat 3 meals and 2 snacks

2. Combine protein with carbohydrate

3. Never skip meals, especially breakfast

4. Ensure select low GL starchy carbohydrates

5. Ensure choose low GL fruits



10 GLs for breakfast+

5 GLs snack+

10 GLs for lunch+

5 GLs snack+

10 GLs for dinner

(+ 5 GLs for either a drink or a dessert)

Eating regularly will help keep your blood sugar levels even = encouraging fat burning rather than fat storing

The ground rules

Weightloss: 45 GLs

Maintenance: 60 to 70 GLs



• BreakfastScrambled eggs with 1 slice wholemeal toast 9

Low GL Foods High GL Foods

• SnackA punnet of strawberries or 1 apple and a handful of nuts / seeds 5

• LunchTuna nicoise wrap or avocado & prawn salad 10

• SnackGo Lower bar or hummus & oatcakes 5

• DinnerChicken with cherry tomatoes & crème fraiche, roasted vegetables, new potatoes 10

GOOD GL DAY TOTAL 39

• BreakfastA bowl of cornflakes with banana and milk 35

• SnackMars Bar 26

• LunchTuna salad baguette 15

• SnackA bag of crisps 11

• DinnerPizza with tomato sauce, parmesan and salad 23

BAD GL DAY TOTAL 110



Simple guide to low GL menu planningBreakfast

CerealPorridge /

homemade muesli / Good Carb Co

Granola / All Bran / Weetabix /

Shredded Wheat

FruitLow GL fruit and

protein (e.g. yoghurt / nuts / seeds).

ToastWholegrain bread

(1) rye (1.5) nut butters / marmite /

low fat cheese spreads. Avoid

jams unless pure fruit

CookedEggs / bacon /

tomatoes / mushrooms. Cut fat

off and grill

YoghurtLow fat plain bio live yoghurt with

low GL fruit & xylitol

On the RunGet Up & Go /

Yoghurt & fruit / Go Lower bar & fruit



Low GL apple and almond cakeRecipe in Low GL Cookbook

1 small wholemeal pitta bread and

half a small tub of hummous

A piece of bread / two oat cakes and peanut butter

Crudites (small carrot, pepper, cucumber or celery) and hummous

A small plain yoghurt (150g) plus berries

Cottage cheese plus berries

Low GL bars (Go Lower, Fruitus, Granola Crunch)

Snacks

A piece of fruit, plus five nutsAbout 50g nuts / seeds per day



The balanced plate

peppers

0 GL

7 GL

3 GL

Don’t worry about counting non-starchy veg – have these fill half your plate

Just focus on getting the right type and amount of starchy carbs

Choose lean protein. You can have decent quantities of these – about ¼ plate. Again, don’t measure



Drinks

Choose

Water

Decaf tea / coffee

Non-caffeinated teas (herb / redbush)

Fruit juice half & half with water

Avoid / Reduce

Caffeine

Alcohol

Squash / diluting juice

Diet drinks

Fizzy drinks

New Best Friends

http://nutriwisdom.com/wp-content/uploads/2008/10/quinoa-grain.jpg

Old Friends – left behind



Benefits of Low GL Diet

Benefits – It will stop you feeling tired– You will not feel hungry– Cravings will be eliminated– Moods/hormones stable– Zest4life and ‘zest for business’ will return!– Consistent, short term and long term weight loss– Improved body composition, better muscle to fat ratio– Improve risk factors for Diabetes, CV disease, high

cholesterol and cancer– Improved sleep– You will feel less stressed– Better skin health– It’s delicious and sustainable



Support Resources

Nutritional Therapists

Zest4life practitioners

Books

Patrick Holford

Paul Clayton

Websites

Patrick Holford www.patrickholford.com

Joseph Mercola www.mercola.com

http://www.patrickholford.com/

http://www.mercola.com/



Thank you for your interest

Lucy OsborneNaturopath Nutritional Therapist Medical Herbalist zest4life practitioner [email protected] 511972

Copyright zest4life 2007 zest4life, zest for business: The Secrets of Living Well.

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