Some Notes from Magic Foods

There's a great dietary book out by Reader's Digest called Magic Foods.  I haven't finished the book yet, but wanted to post some of my notes of the first couple of chapters.  They go hand in hand with the new WW program.  I was so excited to see protein and carbs as part of the pointsplus equation because I had read a lot about it in this book.

* Foods that send blood sugar up high, then down low can jack up your risk for heart disease by damaging blood vessels

* This may also increase your risk of cancers

* Everyone needs to worry about their blood sugar, not just diabetics

* When you have too much sugar in your blood, your body stops using fat for fuel so it can use up the blood sugar instead (and we all want to be using up our fat, right?)  :)

* People whose diets boost blood sugar levels the most (I'm in that group) tend to have more body fat, especially around their abdomen

* High blood sugar can raise levels of inflammation = heart attacks, and produces free radicals (we don't want those, they age us faster)

* Amino acids from proteins regulate blood sugar; try to have some form of protein with each meal

* Protein slows digestion, causing a slower and more controlled rise in blood sugar (and it helps us feel full faster and for longer)

* Think "nuts" instead of pretzels (which are hard on blood sugar levels) for a snack

* Increase soluble fiber


Fighting Insulin Resistance:
* Exercise!!!  At least 30 min 3-4x a week  (WW obviously endorses this)
* Cut Calories, aim for 25% fewer calories a day (Yay!  We are doing this already!)
* Get enough sleep (at least 6 hours a night, not more than 8)

Some Magic Foods (which some of them happen to be power foods too)
avocados
whole grains
cinnamon
vinegar
nuts and seeds
beans
eggs
lean meats (chicken, beef, pork)
sea food
low-fat dairy
soy