Recipe

hi guys this is the full recipe of nutrition weight loss tea.
ingredients are;
ginger
green tea leaf
lemon
honey
garlic
Hessonite(darcheni)
preparation;
now boil one cup of water with garlic one small piece one piece of ginger when the water boil then put green tea leaf and boil it for one minute then cover the bowl and let it for five minutes.then take a empty glass and pour the tea in the glass then take one spoon of honey and half lemon in it.
precautions;
if this tea is very hard and cause lose motion then cut down the honey quantity and lemon juice as well.
always take tea early in the morning without breakfast.
take a tea three times a day.
Diet chart;
breakfast two to three boil eggs without egg yolk  cup of tea
lunch one boil egg with two slice of brown bread (without egg yolk)
dinner meat piece with one brown bread piece.
exercise is very important to reduce the stored triglycerides(fat) of the body if you don't have enough space and time as well then you just stand and brisk walk three times a day for just 30 minutes.this whole procedure will reduce your weight up to 10lb per month
 nutrition
MUKARRAM BASHIR
justmukarram@hotmail.com.   
 

Low Glycemic Diet

How Can it Help You?

A glycemic diet uses the glycemic index (GI) to ranks carbohydrate foods according to how much and how fast these foods affect blood glucose levels. How can eating a low GI diet help you? 

A low glycemic diet may help you:

• Lower blood sugars (especially 2 hr pc)
• Lose weight 
• Reduce insulin resistance
• Reduce symptoms of PCOS (polycystic ovarian syndrome - annoying and uncomfortable.)
• Improve endurance training and sports performance
• Reduce heart disease
• Lower lipids
• Prevent diabetes
• Prevent heart disease
• Reduce hunger

In diabetes, lower glycemic index foods can help lower blood sugars because they raise the blood glucose less compared to equal amounts of carbohydrate  from higher glycemic index foods.  This is particularly useful for controlling 2 hr post prandial blood sugars.  Here, take a look at a few examples that show the effects on blood sugar of equal amounts of carbohydrate from different foods.

Cornflakes are NOT a low glycemic diet food . .  .

 I've seen blood sugars improve dramatically after breakfast by switching from cornflakes (most flakes are fast changing into glucose)  to oatmeal or All Bran Buds ( both "slow" carbs and raise blood sugar to a lesser extent).  Or switching from two 100% whole wheat bread (fast) to one slice of corky pumpernickel (which is so heavy and requires sooo much chewing it is equal to two bread - but it is "slow" and tastes great with peanut butter!). 

Neither is 100% whole wheat bread.

Don't think I'm bad mouthing the typical 60% or 100% whole wheat bread just because it's a high glycemic index food. It does have the great benefits of being high fibre and low fat! However,  because the grain is ground into such a fine powder, it is fast in raising the blood sugar compared to the corky pumpernickel.  Generally speaking, the more intact and coarse the grains are in the bread, the slower the bread.

Blood Sugars While Trying  a Low Glycemic Diet

If you're thinking of trying lower GI foods to help blood sugars, be sure to consider testing your blood glucose levels before and 2 hr after the meal to see the total effect on the blood sugar. (as well as talking with your health educator as per the disclaimer.) To make sense of your readings, you need to know blood sugar targets for before and after eating.  I can think of hundreds of patients over the years who panicked unnecessarily about blood sugars of 7.8  mmol/L or 142 mg/dL which were 2 hr after eating. Always compare your blood glucose level to targets before deciding if it's in target or not in target. And verify your targets with your physician.
Keep in mind that you may find no difference in blood sugar 2 hr after the low glycemic diet meal  compared to  2 hr after a high glycemic meal. This means  your pancreas was able to release enough insulin to cover the fast entering glucose from the high glycemic meal. Which is great and lucky, however, your pancreas likely had to work harder to do that.  This may poop your pancreas out faster.
This could explain why people who eat a more low glycemic diet get diabetes less than those who regularly eat a high glycemic diet.  Low glycemic diets are less work for the pancreas since not as much insulin needs to be released. The pancreas then works better for longer. 
For people who don't have insulin resistance and who have a "Cadillac" for a pancreas (works great for years)  this means nothing. But for those with type 2 diabetes, pre-diabetes or insulin resistance (and most people with this don't know they have it), any rest or relaxation that you can give the pancreas is beneficial since those medical conditions exhaust the "Chrysler K-car" pancreas - a pancreas that  is errr . . . unreliable and not the longest lasting model on the market to begin with.
How successful can a low glycemic diet be in lowering blood sugars? Successful enough. There are studies to show that people with diabetes who eat a lower glycemic diet do have lower A1cs! Lower hemoglobin A1cs mean lower risk for diabetes complications. Do remember that everyone is individual.

Free Glycemic Index Chart

This Free Glycemic Index chart lists slow carbohydrate foods that that caneasily fit into the diet. There are numerous benefits to eating these slow carbs including lower blood sugars, weight control and more.
Of all the food tools out there to help diabetes, weight and heart disease,this one has to be the most fun. This free glycemic index chart lists foods toeat - not avoid.  The Canadian Diabetes Association and the World HealthOrganization encourage people to consider foods from this list more often whenchoosing carbohydrate foods. Of course, follow with your health care team as perthe disclaimer if you're making changes to your diabetes management.
There's been much research regarding the benefits of low glycemic indexfoods. Of course much controversy too.However, eating a low glycemic diet is a concept you can easily master with a few substitutions at meals.
Andsuffer no real downsides. In fact, the side effects are positive.
You'll find a free glycemic index chart here on this page. Lower
glycemicindex foods may help reduce your blood sugars, particularly your  2hr pc sugars I've certainly heard dozens and dozens of stories frompatients who have experimented with this. Of course, there's also clinicalresearch out there to say the same. Be aware that blood sugar responses candiffer among people so be sure to use your glucose meter. Keep in mind, thatresearch shows even if your blood sugar stays the same after a high and a lowglycemic index food, that the low glycemic index food likely required lessinsulin. This may explain why some research shows it helps reduce the risk ofdiabetes as well as help with weight loss. 

Free Glycemic Index chart for "slow" foods:

The foods listed in this free glycemic index chart are considered"slow".  The fastest carbohydrate to raise your blood sugar israted as having a glycemic index of 100 (glucose). See this page for graphs comparing the effects of glucose, instant potatos, white bread and pumpernickel on blood sugar levels.
The carbohydrate foodsincluded in the free glycemic index chart below are rated  55 or less and are considered "slow" or"low glycemic index."  It is a generalized list. Keep in mindthat foods can vary from country to country and manufacturer to manufacturer andyes, from test to test so don't bother emailing me to tell me you found anotherstudy that put bananas from South Africa at a glycemic index of 70.  Numerous things affect the glycemic index of foods.Moststudies put bananas in the low range, so "majority rules". Just try tobuy normal bananas and not ones a full ruler long that look like they've been onsteroids. Still, don't let that dissuade you. You might see remarkable thingshappen to your blood sugars.  Remember that the speed of foods is only onefactor to consider when choosing foods. It shouldn't be the only factor.Portions, vitamins, fibre matter too!

Slow Foods: Free Glycemic Index Chart

• Many fruits - apple, fresh cherries, grapefruit, grapes, kiwi, mango, peaches, apricots, banana, plum, orange, pears, plums.
• Tomato juice
• Most vegies (with the big exception of some potatoes) are low in carbohydrate so eat lots!! (They help with weight, heart disease, cancer etc).
• Sweet potato
• Milk-all types but as a dietitian I encourage skim and 1%.
• Yogurt - again, all types but try the lower fat and plain varieties
• Lentils, baked beans, kidney beans, chick peas
• Pasta - "al dente" - that's the extent of my Italian. It means "to the tooth"but is basically pasta that gives a tad of resistance when biting (thanks Bernice and Michael who corrected my 'French' by informing me it's Italian!!)). The longer you cook pasta, the faster it tends to raise the blood sugar. (For example, Thai noodles are very fast in raising the blood sugar for many folks.)
• Basmati rice, long grain white rice (many varieties but not all. Some are "medium speed". Still, this is fine and rice is low fat!)
• Uncle Ben's™converted rice is slow - go figure!
• Bulgur - you boil it, maybe in broth. You can toss it with some cooked mushrooms and onions afterwards too!
• Quinoa (it's a grain. You find it in the rice section).
• Buckwheat.
• Barley (like Gramma used to cook in soups.)
• All Bran™ Buds and All Bran™
• Oatmeal - the large slow oats
• Pumpernickel bread - the corky heavy stuff not light and fluffy.
• Whole meal barley bread
• Cracked wheat bread (the more "cracked" wheat vs. ground flour the better).
• (Barley flour -it's easy to use.  It's medium speed not slow. But much better than white flour. Just substitute in 1/3 to 1/2 for your normal flour when baking. As a bonus, it has lots of soluble fibre to help lower bad cholesterol -LDL). 

Keep in mind that for many people, the addition of acid to the meal also canslow the release of foods from the stomach. I'll never forget the person whotold me that whenever he ran out of dill pickles for his sandwich, his bloodsugars were always higher after his lunch. Acid foods include:

• Vinegars-all varieties (try white, balsamic, red wine, flavored and rice).
• Dill pickles (if blood pressure isn't a concern for you).
• Vinaigrette dressings
• Some sourdough breads are made with vinegar and are slower than normal white bread. Be very cautious of the portion size. These breads are huge! One slice might equal 2-3 slices of normal bread in terms of carb content!

Low Glycemic Diet

                                                   Tips and Tricks
There are many potential benefits to a low glycemic diet.Luckily, you can get them without being overly analytical. This page lists simple things you can do at each of your meals to move you towards a low GI diet without having to look up numbers.  Remember to follow with your health care professional as per the disclaimer.

Breakfast ideas for low glycemic diet

• Eat more oatmeal, oatbran, sunny-boy and red-river cereals - or -
• Sprinkle Kellogs Bran Buds or All Bran on your current cereal. 
• Toast wholegrain, stone-ground, sour dough or "corky looking" pumpernickel breads. 
• Add peanut butter to toast (careful of the amount if you're watching your weight).
• A small homemade All Bran or Oat bran muffin (careful - a store bought bran muffin might be equal to 4 bread! - Like Tim Horton's Raisin Bran muffin.)
• Multigrain pancakes or waffles (top them with applesauce or fruit yogurt)
• A homemade fruit smoothie of milk and frozen berries OR yogurt, fresh fruit and crushed ice in a blender. 
• Add yogurt or fruit to breakfast..
• Drink a glass of milk! 
• (Add free vegies like cherry tomatoes, cooked mushrooms, tomatoes onto the toast to help fill up! or Make a western sandwich on wholegrain toast with all those veggies added - or a veggie omelet).
• Yogurt mixed with Bran Buds, walnuts and berries.

Lunch ideas for low glycemic diet

• Try small whole grain buns.
• Try corky pumpernickel (it looks like cork) - it's great with ham, mustard and dill pickles! Or peanut butter.
• Try stone-ground or wholegrain breads. Even one piece of this and one piece of white on a sandwich if you can't go all the way.
• Eat 1/2 whole grain bagel (because most bagels equal 4 bread)
• Try small slices sour dough bread instead of regular white bread.
• Try lentil soup! Yes it's slow even if canned. 
• Enjoy all other types of fruit and vegetables.
• Drink milk instead of pop.
• Eat fruit instead of fruit rollups.
• Eat yogurt instead of baked desserts/cookies.
• Add dill pickles your  sandwich.
• Sprinkle vinegar on cucumbers
• Use barley more often in soup instead of soggy noodles!
• Use 1/3 of the flour in your baking as barley flour.
• Use Basmati, Doongara or Japanese koshihikari rice (not sticky rice)
• Enjoy pasta salad with tuna and vegies
• Try small portions of  noodles, quinoa and barley (cook it in broth and serve mixed with cooked onions!)
• Eat plenty of salad vegetables with a vinaigrette dressing

Supper ideas for low glycemic diet

• Aim for all 4 food groups at the meal - protein, fruit/veg, milk and starch. Protein is not a carb food, while milk, most fruit and colorful vegies are low glycemic index or just plain low in carb. 
• Try rice vinegar or flavored / balsamic vinegars sprinkled on salad or vegies.
• Try a bean salad at supper (kidney beans etc are slow and in vinegar - which slows it further).
• Start supper with lentil soup.
• Or add barley to soup instead of potato.
• Okay - add barley to stews instead of potato.
• Try baked beans or kidney beans (mmm...chili) more often instead of potatoes.
• (use vinegar on those dang french fries if you have to have them).
• Eat less potatoes and more pasta, quinoa, barley and basmati or converted rice.
• Try white boiled potato  more than baked russet potatoes (go figure).
• Try sweet potato or yams instead of baked potato.(except not the kumara sweet potato in New Zealand - it's fast).
• Drink milk instead of pop.
• Have yogurt or fruit instead of dessert. 

Snack ideas for low glycemic diet

• Add vegies of any sort - they are loaded in antioxidants and most are very low in carb. Even if they aren't, you'd have to eat a significant amount for the carb to add up.
• Add oatmeal, oat bran or Kellog's Bran Buds to your cookie recipe (oh and try some barley flour too).
• Have yogurt 
• Try fruit instead of fruit roll-ups.
• An oatmeal cookie and glass of milk.
• Add Nuts (they aren't a carb food but 2 tbsp can help satiate you and slow things down).
• Try Pickled vegies (eg. let your carrot sticks soak in rice vinegar in the fridge!)
• Apple and cheese chunk (or cheese string)