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Bread Subsitute

If you are looking for a bread substitute for sandwiches and the like, try tortillas.  Wheat tortillas have a glycemic Index value of 30 and are excellent for wraps and toasting.

Or, better yet, make your own -

GI of Spaghetti

Ok, I've already had a question about the Glycemic Index value of Spaghetti.  Not to worry Pam in Australia, the GI of white pasta spaghetti is just 64, but even better is the Value of 32 for whole wheat spaghetti.

Farm On you Fat Farmers and thanks for the question,
Jug

Spaghetti with Egg and Pangritata

This recipe is borrowed from the Circle B Kitchen and is a great example of a filling delicious meal made very inexpensively.  Please check it out and follow Circle B Kitchen's blog, it's great! - Jug

Venison Burgers with Mushrooms

For my hunter friends and family with deer in the freezer, here is a recipe from "Hunter Angler Gardener Cook" blog that I thought sounded good for the 4th.  Farm On - Jug

Photos borrowed from their site and taken by Holly A Heyser

http://honest-food.net/2011/07/03/venison-burgers-with-mushrooms/

Morning After

Soooooo, how did it go yesterday?   Hope your introduction to a new way of eating got off well.  Today I'm just going to reiterate a couple of standards.

1.  SUGAR is the enemy.  It changes the glucose level in your blood and triggers your pancreas to secrete insulin which in turn will make your body store the unused glucose as fat and wear out your pancreas. We all need to keep our blood sugar over 60 and less than 120.  Not just if you are a diabetic, which you certainly will become if you keep up your evil ways.  Sugar also makes you want more sugar.  A death spiral.

2.  Learn the Glycemic Index of the foods you eat most often and only eat food with an index rating under 60.  Why, because I said so..... Sorry I morphed into my father for a second.  Why, because high index carbs or foods with sugar and carbs in them are metabolized by the body quickly and turned to glucose, raising our blood sugar levels (see number 1).  Lower index carbs are metabolized for energy over a longer period of time and USED by the body for energy instead of being STORED as fat.

Too cheap to by a book?  Write me and ask, I'll tell you.

That's it!! Easy peasy.  More recipes tomorrow - jug out.

Let's get started Living better - Recipe of the Day Enclosed

Alright Fat Farmers, let's get all the hoopla out of the way and start becoming more healthy today.  We're going to start slowly, by promising to eliminate all food that has been processed or has more than 3 ingredients listed. 


Really shouldn't be that hard.  How important is your health anyway?


Now, if you are really serious and aren't going to look back, I'd go to the pantry and either finish off ("waist" not want not) or throw away all, yes ALL of the snack food you have lingering there. (potato chips, crackers, chocolate bars, candy etc, etc)


Do it!!


We are going to have 3 or even 4 meals per day and at least 2 snacks in between.  You won't starve, trust me.


Breakfast: 
Start the day by having eggs and bacon or sausage.  Really.  No toast today.  Orange or tomato juice or water and or coffee or tea.


Lunch:
Eat at Subway if you have one near by.  Have one of their salads or even a sandwich on wholewheat.  Get one the the ones rated around 500 calories.  Drink water, not soda, especially not diet anything.


If you are hungry in between meals have an apple, tomato, celery, or even a pickle.  No carbs for snacks!


What we are shooting for is protein in the morning that will stick to your ribs and not turn to sugar quickly.  This should easily hold you until lunch if you don't put sugar in your coffee.  A nice hardy lunch will maintain your energy until dinner.  If you are tired and hungry eat some fruit in between.


See, this really isn't that hard, you just have to want to.  We will get more adventurous in the near future.  Start simple, don't cheat, please.  


If you find yourself cheating a lot, you really need more help than I can give you.  Either give up and stay fat, cheating your family out of having you around in the future, or get professional consulting.


Let me also explain that our goal is NOT to lose weight, but to be HEALTH.  The weight loss will follow.



Dinner:
Try this recipe and let me know what you think.  You can have it with a simple salad and home made dressing or oil and vinegar (better yet, lemon and a little olive oil).  Drink water or the wine you cook with.  Eat until you are satisfied, not stuffed.




Baked Chicken and Sun Dried Tomatoes

INGREDIENTS
1 lb chicken breasts, boneless, cut into 4 oz portions
1 oz olive oil
1 medium yellow or white onion, cut in half then sliced thin
1/2 c sun dried tomatoes, chopped, (not packed in oil)
1/4 cup white wine
1/2-3/4 cup chicken stock (home made if you've got it, low sodium if you don't)
1 teaspoon dried oregano
pepper to taste


DIRECTIONS
Preheat oven to 325 degrees. Rinse the chicken under cold running water and pat dry.Place an ovenproof skillet over moderate heat. Once warm add oil. When the oil is hot, add half the onions to pan and place chicken in the pan with the onions.
Cook chicken for about 8 minutes or until it will release itself easily from the pan then flip to cook the other side. Continue to cook for 4 minutes.  Stir the onions to keep from burning.

Remove the chicken from the skillet. Set aside.

Place remaining onions and tomatoes over the caramelized onions in pan. Allow the onions and tomatoes to sweat in the pan for 3-4 minutes. Reduce heat and add wine. With a spoon stir the pan to remove the browned bits from the bottom of the pan. This deglazing technique will remove the flavor stuck to the bottom of the pan and release it to the vegetables.

Add chicken back to the skillet. Add stock just until the liquid level reaches halfway up the sides of the chicken. Add oregano and pepper to taste. Cover with tight fitting lid and place in oven. Bake 30 minutes.


Enjoy.


No ice cream tonight.  Promise!

How to eat more produce

Interestingly our veggies are color coded.  Yes, we can chose our nutrition by the color of the vegetables we eat.  According to a so called recent government study 69% of us don't eat enough green, 78% not enough red, 86% white, 88% purple/blue, and 79% of us don't eat enough yellow/orange fruit and vegetables.  Believe it or not even the difference between eating green bell peppers exclusively and avoiding yellow, orange, purple and red bells, makes a difference in the health benefits.  We need a full spectrum of colors.

According to Women'sHealth here are a few examples:

Green:
         Artichokes- March to June
         Asparagus- February to June
         Avocados- year round
         Broccoli- October to April
         Green Beans- May to October
         Kiwis- year round
         Romaine Lettuce- year round
Yellow:
         Pears- August to March
         Pineapples- March to July
Orange:
         Peaches- May to October
         Oranges
         Carrots   
Red:
         Bell Peppers- year round
         Strawberries- April to September
         Tomatoes- June to September
         Watermelons- June to August
Blue and Purple:
         Blueberries- May to October
         Grapes- May to October
         Eggplant
         Prunes
White:
         Cauliflower- Summer
         Onions
         Potatoes
         Jicama

For a list of many, many more go to Disabled World
Also in the same article by Darrell Miller January 12, 2008

The nutrients found in the above fruits and vegetables have a significant impact on our health.

Quercetin, which is found in apples, onions and other citrus fruits, not only prevents LDL cholesterol oxidation, but also helps the body cope with allergens and other lung and breathing problems.

Ellagic acid, which is mainly found in raspberries, strawberries, pomegranates, and walnuts, has been proven in many clinical studies to act as an antioxidant and anticarcinogens in the gastrointestinal tract. This nutrient also has been proven to have an anti-proliferative effect on cancer cells, because it decreases their ATP production.

The best-known of the carotenoids, beta-carotene, is converted into vitamin A upon entering the liver. Although being known for its positive effects on eyesight, it has also been proven to decrease cholesterol levels in the liver.

Clinical studies have proven that lycopene, mainly found in tomatoes, may decrease the risk of prostate cancer, as well as protect against heart disease. Lutein, which is found in blueberries and members of the squash family, is important for healthy eyes. However, it does support your heart too, helping to prevent against coronary artery disease.

Along with the above stated nutrients, there are even more nutrients found in fruits and vegetables that provide a great deal of support to our body. Almost everyone has heard of vitamin C, which keeps our immune system strong; speeds wound healing, and promote strong muscles and joints. This nutrient is scattered throughout the spectrum of fruits, but commonly associated with oranges and other citrus fruits. Potassium, which is the nutrient most Americans are deficient in, does great things for our hearts, and lowers blood pressure.

Another good food component many people don't get enough of if fiber, found in fruits, vegetables, and whole grains.

Flavonoids, which include anthocyanins, flavones, isoflavones, proantocyanidins, quercetin and more, are found almost everywhere. They are responsible for the colors in the skins of fruits and vegetables and help to stop the growth of tumor cells and potent antioxidants. They also can reduce inflammation.

Beta-glucan, found in mushrooms, stabilizes and balances the body's immune system by supporting white blood cells. EGCG is found in tea and has been shown to reduce the risk of colon and breast cancer. It boosts the immune system and encourages T-cell formation, which defends our body against sickness and disease.

Bioflavonoids, which are found in citrus fruits, are considered a companion to vitamin C because they extend the value of it in the body. These nutrients have the capabilities to lower cholesterol levels and support joint collagen in arthritis cases.

The number one excuse for not eating the required five servings of fruits and vegetables each day is they are too expensive. However, as compared to the amount of money spent on prepackaged, processed, and fast foods, most fruits and vegetables (with the exception of those that are not in season) are not all that expensive.

Because frozen fruits and vegetables retain the majority of their nutritional value, they can be an excellent alternative when certain foods are out of season.

Someone who is not able to eat five servings of fruits and vegetables each day can also drink fruit and vegetable drinks in their place. Although this shouldn't become a habit, fruit and vegetable drink mixes can be an excellent substitute when you're rushed or traveling.

The need for fruits and vegetables in our diet is growing rapidly with the type 2 diabetes, heart disease, and high cholesterol, hypertension that result from the "Typical American Diet" of fatty meats, processed sugars, and refined grains.

Read more: http://www.disabled-world.com/artman/publish/fruits-vegetables.shtml#ixzz1QaD9RLvr