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Need recipe ideas - low glycemic index

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musiclovingmom posted 11/1/2013 19:30 PM

So, I'm not little. Never have been. My dr is very concerned about my weight and wants to try some changes to my diet. He has asked me to limit my intake of sugar, potatoes, corn (and corn products), rice and white flour. This cuts out about 60% of my standard diet (maybe more) and completely obliterates breakfast (we always have a bowl of cold cereal). I desperately need help. I'm afraid we are going to starve. I cannot cook 2 different meals 3 times a day (I'd spend the rest of my day washing dishes). Also, breakfast needs to be quick and convenient. And, it has to be something my kids and husband (who prefers processed everything to home cooked food) will eat. Help please! I'm seriously almost in tears because I don't know how to do this and feed my family.

lost_in_toronto posted 11/1/2013 19:38 PM

What about something like this for breakfast? Also, the blog that this recipe is from looks like a great place to start.

For breakfast we usually eat plain yogurt with granola. My two year old gets a spoonful of homemade plum or peach sauce swirled into it, and we top with fresh fruit when it's in the fridge. Good luck!

Sad in AZ posted 11/1/2013 23:34 PM

Quinoa; think quinoa (and no, it's not Queen-o; it's Keen-wa )

It's high in protein and fiber. If you toast it, it's nutty. If you just boil it, it's slightly earthy.

NaiveAgain posted 11/2/2013 08:27 AM

Don't try to make all the changes at once. It is overwhelming and almost impossible. Focus on making healthier choices, one by one.

Start with breakfast. Do some research on healthy breakfast that is not high in sugar or potatoes or corn. How about protein for breakfast? My daughter loves eggs in the mornings. With a piece of whole grain toast and a little bit of marmalade or a low sugar product. A glass of juice to go along with it. That is simple, quick, and healthy.

Go for sandwiches for lunches. Low-fat turkey breast and even thin sliced ham can be healthy. On whole-grain bread with lettuce and any other vegies. (Tomatoes, different types of lettuces, olives, bean sprouts, can get used to these and when you cure your sweet tooth they will actually taste good.

Sugar is an addictive product. If you can get away from it for about a week, you will stop craving it and other foods will start tasting better. It is really hard though getting away from it because there have been studies done that show oreos and products similar can be more addictive than crack. So it won't be easy, don't kick yourself for not doing this perfectly, and just start making healthier choices, one by one.

SerJR posted 11/2/2013 08:37 AM

Here's a fantastic website for finding out about food. It ranks them by how full it makes you feel against the nutritional value.

nowiknow23 posted 11/2/2013 08:54 AM

For breakfasts, there are some great egg muffin recipes out there that you can make ahead, freeze, and reheat as many as you need each morning. High protein, low carb, quick and easy. You can add bacon or sausage, spinach and cheese, whatever. Easy to customize to your family's preferences, and not a lot of prep or mess.

Soups/stews are an easy entry to cooking without the processed stuff. Think chili, beef stew, or veggie rich soups.

You can do this, honey.

musiclovingmom posted 11/2/2013 09:12 AM

I cook mostly without processed foods. I hate them. But the nights my H raves about dinner, it's always something processed. But, I also include a potato or bread with almost every meal. They just don't feel complete without a starch. And, we live in tortilla country. My dr's request takes out both flour and corn tortillas. I have to see him again in 3 months. His goal is reasonable, he wants me to lose a pound a week. But I'm completely out of my zone. I seldom use a cookbook because I just know what I'm gonna make. I menu plan for two weeks and make my grocery list from the menu without ever cracking a cookbook because I just know. It seems so daunting to do anything else. I need to go to the store today. I have no meal proteins left. But I can't make a menu because I don't know what to put on it. I dreamed about making cauliflower mash last night and it was a grainy, soupy mess. I'm just so overwhelmed.

Can someone please tell me what you do with quinoa. Several other people have suggested it, but no one will tell me what they actually do with it. Plain? With some kind of sauce or add in?

SerJR posted 11/2/2013 09:24 AM

You can use quinoa to make salads (throw in veggies, berries spinach, some chicken or salmon, and a vinairgrette dressing) or you can use it to make something like an oatmeal, use it instead of breadcrumbs in meatloaf, etc. If you google it, you'll find tonnes of recipes!

Eat lots of veggies with dinners! One trick is to roast them in the oven with a bit of oil and a sprinkle of some spice. Makes 'em very tasty.

[This message edited by SerJR at 9:25 AM, November 2nd (Saturday)]

Dreamboat posted 11/2/2013 10:36 AM

You can still serve starch with meals as long as it is whole grain. When you buy bread, bagels, tortillas, etc, look at the ingredient list and do not buy it unless whole wheat flour is listed as the first ingredient. The key word is "whole". If it just says wheat flour or enriched wheat flour, then stay away. You can also buy whole wheat pasta.

You may want to google diabetic diet or meal plan because eating low glycemic is a way of life for someone with diabetes. Here is a link to some meal ideas from Prevention:

Good luck!

bluelady posted 11/2/2013 11:32 AM

Can someone please tell me what you do with quinoa. Several other people have suggested it, but no one will tell me what they actually do with it. Plain? With some kind of sauce or add in?

I've used quinoa in place of rice. Stir-fry and quinoa, for example. It's quite good in a salad with fresh veggies and an herbed vinaigrette.

I agree with the others that you need to start small. There are tons of recipe sites online. Choose one, and find a recipe that you think your family will enjoy and make that one of your meals this week. Next week, choose two. The following week, three.

For the other things, making the switch from white flour to whole grain flour is much easier. Whole grain bread instead of white. Whole grain pasta, quinoa instead of rice.

You can do this.

lost_in_toronto posted 11/2/2013 13:10 PM

We eat that quinoa casserole once a week during the winter. Also make a quinoa dish with chili spices, beans, corn, etc that we eat like chili a lot. Quinoa is really versatile.

We also eat a lot of brown basmati rice, which I enjoy some lot more than other types of brown rice - if brown rice is okay for you.

[This message edited by lost_in_toronto at 1:11 PM, November 2nd (Saturday)]

InnerLight posted 11/2/2013 13:46 PM

I'm a nutritionist and I know how bad this can feel in the beginning. You've gotten into an eating rut and its hard to get out of it.

The good news is that you are going to feel so much better after a month of getting most of that processed food out of your diet. If you've made processed food 60% of your diet you are essentially slowly poisoning yourself. Your body prefers whole foods and your metabolism will work so much better if you feed it closer to the way your ancestors ate before modern times. I've seen over and over again how people gain energy, lose weight, have better moods and clearer thinking from getting on a whole foods diet.

SAD is right. Take things in small steps. Breakfast is a good place to start. A protein smoothie made with whey protein powder, 1.5 cups of water, 1/2 cup of yogurt, 1 TBS of flax seeds and 1 cup of frozen berries. If you don't like the grainy texture of the flax seeds, leave it out. But it's great for fiber and for the Omega 3 fats. These both help with weight loss. This smoothie takes 5 minutes to make and it tastes good! You can tweek it with stevia powder to sweeten (no calorie but natural).

Another breakfast would be whole grains like oatmeal with nuts, and coconut fat.

Pack snacks like apple slices sprinkled well with cinnamon (cinnamon helps regulate blood sugar)

Slice of raw veggies with hummus is another good snack.

You need to have serious talk with your husband so that he can support you in your health goals. If he is eating all processed foods it will catch up with him at some point and make him sick. Then he will have to take pharmaceuticals that have side effects. And the downslide towards poor health is accelerated.

You might like to read Nourishing Traditions by Sally Fallon.

or The Paleo Diet by Robb Wolf.

or Paleo Made Simple by Diane Sanfilipo.

go to and see if there is a chapter in your area where there are meetings you can attend. They meet regularly to support eachother in eating more the way our ancestors ate, closer to our local farms and their produce. It's a great organization.

(((MLM))) it's normal to feel overwhelmed. But start with breakfast. Read a nutrition book. When you already tackle lunch. Then dinner. You have a couple months to turn this around and you can do it. And you will feel so much better when you get this going for yourself. It's a great expression of self love.

Dreamboat posted 11/2/2013 18:47 PM

And, it has to be something my kids and husband will eat.

One idea that I use a lot is to cook 1 dinner but have different things on my plate than DD. For example, you could make burritos but create a burrito bowl on your plate (think Chipotle or Moes burrito bowls). The other family members can create a burrito with a tortilla but you create a bowl or salad that includes the meat, beans, cheese, and then add lots of lettuce, tomatoes, avocado, etc. So it is basically the same meal but you bypass the starch and add more veggies. Another idea is with pasta. Make a meat sauce (or sauce with meat balls) but add more veggies to it - onions, peppers, mushrooms, zucchini are all good options. You can cut them into bite size pieces or (if your family will rebel to the veggies) chop them in a food processor. Then serve yourself a very small portion of pasta (like 2-3 bites) with the sauce and also make a large salad. The other family members can have normal serving of pasta. One thing to watch is the jarred pasta sauce because a lot of them have a lot of added sugar so check the ingredient list to make sure sugar/corn syrup is not in the top 4 ingredients. Or you could make your own sauce with canned tomatoes and tomato paste, but if you do not normally do that then tackle that later after you have made other changes to your diet. But the basic concept is to continue to make a lot of the same things you currently make, but add more veggies to the meal and remove or reduce the starch on your plate.

Another thing you can do is always serve a platter of raw veggies with dinner -- baby carrots, broccoli, cauliflower, cucumbers, peppers, zucchini, whatever you like. Make sure you put a good portion on your plate and encourage everyone else to eat some also. And the leftovers go into a the fridge and pulled out tomorrow (chop once, server 2-3 times)

Finally, will your insurance cover an appointment or two with a nutritionist? If so, call your Dr and ask for a recommendation. That will allow you to go in with a menu of what you normally eat along with the Dr's orders and the nutritionist can help you make changes that fit your family and life style.

You can do this. It will take some work at first because you have to change habits, but think of it as replacing old unhealthy habits with new healthy habits.

Sad in AZ posted 11/2/2013 22:24 PM

I even have a quinoa breakfast recipe:

Spiced Bfast Quinoa (serves 1)

1/2 C quinoa
1 C low-fat milk (I use almond or coconut milk)
1/2 C water
1/4 tsp cinnamon
Dash ground nutmeg
Dash ground ginger
Dash salt
1 Tblsp honey
1/4 tsp vanilla extract
1/4 C egg substitute
1 Tblsp currents, raisins or dried cranberries

Place quinoa in a fine mesh sieve and rinse well with cold water. Heat a medium sauce pan over med-hi heat, add quinoa and cook, stirring untll grains are spearated and smell fragrant. Stir in milk, water, spices and salt. Bring to a boil, reduce heat to a simmer and cook uncovered, stirring occasionally, untill quinoa is tender, 15-20 mins. Remove from heat, stir in honey & vanilla.

Whisk egg substitute in a small bowl with 1 Tblsp hot cereal. Repeat several more times till egg subs. is completely incorporated. Stir in fruit. Return to heat and cook, stirring over med-low heat until thickened slightly, 1-2 mins.

[This message edited by Sad in AZ at 10:24 PM, November 2nd (Saturday)]

ThoughtIKnewYa posted 11/2/2013 22:29 PM

I thought you might like to read this:

Check out the links at the end of the article, too!!

tushnurse posted 11/3/2013 12:34 PM

You can do this!!!!! It's not as scary as it sounds. I do a lOt of dietary changes and teaching. The trick to not feeling like you are starving is to get enough protein. You should be getting at least 10 Grams of protein with each meal and no more than 10-15 grams of carbs. Carbs are what drive your hunger and quickly break down, and this make you hungry sooner.

Breakfast. Try the special K protein bars they are in the pharmacy next to the slim fast and stuff. They have a wide variety of them and they are yummy! There are also another brand called Kind these are really good if you like nuts and stuff.

You also need to eat every 3-4 hours throughout the day. Keep the engine running. Not a ton, only 250-300 calories worth so things like string cheese, and grapes a small apple and a tablespoon of peanut butter, are great options. Cook up a good lean protein on your day off. Like a pork loin, turkey breast, and grilled chicken. Then you have stuff ready to go during the week.

Pm me if you want more info. I have a very specific diet that is no muss that will be a great jump start for you. Plus it gives you a shopping list that is specific. I have several patients that have done this and stuck to the changes and have has very positive results including two diabetics getting off of their meds and labs improving

[This message edited by tushnurse at 12:43 PM, November 3rd (Sunday)]

musiclovingmom posted 11/3/2013 17:06 PM

Something I didn't think about. I'm nursing a 7 month old (he does eat solids also). Just eating like this one day had pretty dramatically reduced my caloric intake. Is this going to hurt my milk supply?

tushnurse posted 11/4/2013 07:37 AM

It should NOT effect your mild supply as long as you are getting enough to drink, ie water, and dairy.

PM coming your way.

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