It Starts in the Grocery Store: Tips for Healthy Weight Loss

It’s time to take my fitness and health to the next level ! My new health goal is to lose 10 % of my body weight by Christmas 2010.

Perhaps you are looking for a change in your own health but don’t know where to begin. Losing 10 % of your weight can have significant benefits and if you need to lose more than 10 % its best to start with small goals to set you up for success. Anyone who sets a health goal needs a plan and it starts with your first trip to the grocery store. How to pick the right foods that will compliment a true lifetsyle change ?

Your first goal is to stick to buying foods with a low glycemic index or low GI.

The GI is the measure of the effects of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, have a low GI.

You want the low GI kind. Stick to the outside ailses of the grocery store where you will find whole foods. The centre aisles are filled with processed high glyecemic snacks that spike your blood sugar and lead to too much of the fat storing hormone better known as insulin. This is what leads to belly fat and insulin resistance.

I will chat more about low glycemic eating as I blog my way through the next nine weeks. Make certain you bring a list with you and don’t go when you are hungry ! Here is a list courtesy of my friend Pro Boxer Mair Millar. You can print and take with you ! Good luck !!!

Ideal Food Choices For Optimal Health and Energy
Egg Whites or eggs
Skim milk/Soy milk/Hemp Mild/Almond Milk/Rice milk
Walnuts (ideal!)
Raw Almonds (unsalted)
Maple syrup (in moderation)
Pitted fruits (try to select in season fruit)
Peaches
Plums
Grapes
Berries (ideal)
Apples
Tahini
Plain yogurt (sweeten with Stevia and fruit)
Fibre one high fibre cereal
Organic High Fibre cereals (Flax Plus)
Quinoa
Buckwheat Flour
Spelt Flour
Sprouted Grain Mult Grain/Seed Bread (brand is calles Shasha) (In moderation)
Manna Bread
Beans and legumes (lentils,chickpeas,Adzuki beans,black beans,kidney beans)
Tuna (canned or tuna steaks) in moderation
Salmon
White fish
Noodles (spelt,Kamut,Rice)
Chicken (skinless and boneless)
Turkey (extra lean ground turkey is a great choice for sauces and chili)
Brown rice
avocado (great choice !)
Hemp seeds (great on salad)
Sesame Seeds
Pine nuts (great on salad)
Mixed greens
Balsamic vinegar or lemon juice
olive oil /fla oil/sesame oil/pumpkin oil
spices
All veggies/lots of veggies! Coloruful veggies !
Hummus
Cottage Cheese (1% is best)
Oragnic Peanut or Almond butter
Sweet Potatoes (in moderation)
Pure Dark Choclate (a s a treat once in a while)
Bragg Liquid Aminos (Braggs)
Sprouts
Tempeh
Tofu
Tamari Sauce
Garden Burger
Pumpkin Seeds
Dulce/ Nori/Sea veggies
Yves Veggie items
A Pharma-ceutical Grade Multi Vitamin
Certifed Low Glycemic Pharma-ceutical Grade meal replacement shakes

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