Veggies & the Glycemic Index

Many of you have heard mention of the "Glycemic Index"  and perhaps wondered exactly what it means and how it works. The glycemic index (GI) is a numeric rating system that measures  food's ability to raise our blood sugar level.  All foods on the list are measured against pure sugar, or glucose, which has a GI value of 100.  Only foods that contain carbohydrates have a glycemic index value.

So how does it work?? Any food that has a GI value of 100, or higher, will raise your blood sugar just as quickly and easily as pure sugar. These spikes in blood sugar, over time, can increase your risk of developing heart disease, diabetes and other medical conditions. Not surprisingly, white bread, white rice, cold breakfast cereals, doughnuts, snack chips and other low-fiber carbohydrates are high on the GI list.

Foods low on the index cause a slow rise in blood sugar, instead of a rapid one. This means your body starts to digest the food and breaks it into sugar more slowly and evenly than with other foods. Low glycemic index foods have a score less than 55.

Vegetables, for the most part, are very low GI foods.  However, the following vegetables are the exception. As a result, they can have the same effect on your blood sugar as other foods we wouldn't  consider as healthy, so if you are trying to lose weight, you may want to limit your intake and keep a close watch on the vegetables you are consuming. 

Here are the 7 vegetables that top the chart!

1. Potatoes (white & sweet)

2. Carrots

3. Parsnip

4. Corn

5. Peas

6. Winter Squash

7. Yams

As a rule, you are always "safe" with greens. All greens are low on the GI list and are a great source of vitamins, minerals and even protein!! My next article will include some great recipes and include some harder to cook, less common greens like bok choy and kale so stay tuned....

Favorite Healthy GREEN Smoothies!

It hasn't been getting any cooler out there and i've been making a lot of smoothies this summer! I always get requests for smoothie recipes so want to share with you some healthy recipes. Most smoothies can be highly caloric and filled with sugar, so it is best to make your own. They are so simple to make and it's a great way to incorporate some healthy greens into your diet. Your drink may look green and perhaps scare you at first, however i promise you it will taste good if you just give it a try! It's a great way to kick start your day - try one of these recipes for a power breakfast, take it with you and drink on your way to work instead of getting a commercial fruit drink or coffee. 

Best blender to use is a Vitamix (or Blendtec). It's the best investment you can make for your kitchen! It's pretty much the Rolls Royce of blenders and makes blending quick and easy. All you have to do is wash and sometimes peel the fruit and viola, all done!! Minimal chopping.

A few general smoothie making tips to keep in mind:

• make sure you blend thoroughly, until you can no longer see little bits of kale/fruit etc. This is when a high-powered blender like the Vitamix will come in handy
• best to use organic ingredients especially for greens and berries
• freeze your bananas and make sure they are really ripe
• best if you drink your smoothie immediately and if you must store make sure it is for less than 24 hours and in an airtight glass container

1. Kale Mango Protein Smoothie 

• fresh kale (or other dark leafy green – up to ½ a bunch according to taste), stems removed
• 1 ripe mango
• 1/2 ripe banana
• 8 - 10 oz water and few ice cubes (depending on consistency you like)
• 1 tbsp protein powder

Place banana and mango in first, then water/ice.  If using frozen mango use all water. If using frozen mango, add more water.

2. Green Pear Smoothie

• 1 whole pear
• 1/4-1/2 inch ginger (or to taste)
• 1 cup fresh blueberries 
• 3 stalks celery
• big handful romaine lettuce
• 8 - 10 oz of water and a few ice cubes

3. The Ultimate Green Glowing Smoothie

• 1 head of romaine lettuce
• 3-4 stalks of celery
• 1 apple 
• 1 banana
• 1/3 bunch of cilantro
• 1/3 bunch of parsley
• juice of ½ fresh lemon
• 8 - 10 oz of water and a few ice cubes

Add the water and chopped head of romaine to the blender. Starting the blender on a low speed, mix until smooth. Gradually moving to higher speeds add the herbs celery and apples. Add the banana and lemon juice last.

4. Coconut Bliss Smoothie

• Young Thai coconut, meat and water
• 4 - 5  kale leaves, stems removed
• 2 nectarines
• 2 peaches
• 1 mango

First open the young coconut (carefully!). Remove the water and inner meat and blend. Then add the other ingredients.

5. Avocado Spinach Power Smoothie

• 1 banana
• 1/4 avocado
• 1 packet of stevia (optional if you have a sweet tooth like me)
• 1 cup spinach
• 1 scoop unsweetened or vanilla protein powder
• 1 tbsp of hemp seeds or ground flax 
• 1 tbsp of flax oil

Enjoy!!