GI lunch - eat more of....
Open sandwiches on rye or wholegrain bread
Wholemeal pita breads
Baked sweet potatoes
Cracked wheat, pasta and noodles
Vegetable soups with pulses or barley
Salads made with beans, nuts and pulses
Naturally low-fat cheeses, such as ricotta, Edam or cottage cheese or low-fat varieties of feta and Cheddar cheese
Lean meat, fish and chicken
Raw vegetables such as grated carrot in a salad or sticks of celery and florets of broccoli and cauliflower used as crudités
Salad dressings made from lemon juice and vinegars
GI SNACKS - eat more...
Oat-based snacks, such as low-fat flapjack or yoghurt topped with muesli
Fresh fruit, such as grapes, diced pineapple, puréed mango and banana in a smoothie, or freshly sliced kiwi fruit
Nuts and seeds
Oatmeal biscuits and muffins
Lentil spreads and hoummus with vegetable crudités, such
Metabolism jump start - walk or run in bursts of 30 seconds. When you do this, you will take in more oxygen into your body and this
will cause the cells in your body to work harder in order to burn energy more efficiently.
Eat fish - Good sources of omega three oil fish are salmon and tuna, or you could take a cod liver oil supplement instead. Or if you
don’t like eating fish try these other alternatives instead flaxseed oil, walnuts or eggs that are high in omega three oils.
Do resistance training - When you’re actually working against something, and you start to build muscle this alone will enable your
body to burn calories, even when you’re resting up to a hundred more over a period of time. Muscle tissue tends to be active where as fat isn’t.
If you work out for 30 minutes two times
How to get your GI in balance for a new you in 2018. The glycaemic index (GI) is a rating system for foods containing carbohydrates. It shows how quickly each food affects your blood sugar (glucose) level when that food is eaten on its own.
Try some of these simple Low GI Breakfast Ideas for a great start:
Unsweetened, natural yoghurt mixed with fresh fruit and muesli.
Yoghurt, fruit and nut smoothies
Rolled oat porridge cooked with soy or rice milk, mixed with dried fruit & nuts
Rye toast with a poached egg, and fresh fruit
Whole-wheat pita stuffed with scrambled egg, and fresh fruit
All-bran muffin with nut butter spread, and fresh fruit
Natural yoghurt with frozen berries, topped with sunflower seeds & nuts
Wholegrain toast with salmon & avocado, and fresh fruit
Buckwheat pancakes topped with lightly stewed fruit
Pumpernickel toast topped with melted low-fat cheese, and fresh