SOC - Eating Plan

EATING PLAN

The important thing to remember in anything you eat is that you need to control your insulin levels.

Insulin is released into the blood stream when sugars, simple and complex carbohydrates, are ingested.

Think of a ball of knitting wool being slowly unwound that is how complex carbs get digested.  As a result, the release of insulin into the blood stream is moderate and slow, hence the term LOW GI. Simple Carbs and sugars are released a lot quicker into the system; it is like comparing a 100m sprinter to a marathon runner. All carbs are essentially broken down into sugar called glycogen which is stored in the muscles, liver (reserves) and the left over is turned into fats. This is where insulin plays the all important role, being released by the pancreas it mops up the sugar in the blood and transports it to your cells for energy; hence people who are insulin resistant are unable to process the sugar in their blood safely.

Another interesting point to note is your glycemic load GL vs. Your glycemic index GI. GL is far more accurate than GI. Simply take your GI index, divide that by 100 and multiply it by the carbohydrate content of the portion of food you are consuming. This will give you a far more accurate reading of how your blood sugar spikes will be affected.

So it is all about controlling your insulin levels, let us say that at 1015 your blood sugar level is 6 (for argument sake) and you feel normal and alright, you walk past the canteen and decide to buy and consume a liqui fruit, I mean it’s healthy right, what could be wrong? Once you have ingested your drink, which is in fact high in sugars, it will release a nice explosion of insulin into your blood stream, mopping up all that sugar. In fact insulin does such an eager job that it leaves your blood sugar levels one count lower than it was before (CRASH!) you feel tired and hungry all of a sudden. This is the case with sugars and simple carbs. Insulin also encourages your body to store fat as opposed to your body using up its natural resources after glycogen stores have been depleted. Those natural stores being lipids i.e. fats.

Carrot juice is an excellent source of natural source of vitamins and anti oxidants, however due to the high concentration of Vitamin A it can place strain on your liver. It is healthy to take in moderation, not more than two carrots per serving and preferably mixed with celery or another green. It is best consumed after a healthy light breakfast such as rolled oats, poached eggs or muesli and yoghurt.

My favorite vice is coffee. There are far too many studies supporting coffee in training and weight loss, due to the body being able to endure longer and tap into its fat stores more readily. There are also neurological benefits, as anyone who has had an espresso knows. However, your body does build up a resistance to caffeine which causes insulin resistance over a long period. So, with regards to coffee, try to keep it down to two cups a day after a meal.

There is a lot more to be said for nutrition, but for now:

PROTEIN

CARBOHYDRATES

FATS

FIBRE

WATER

In the right amounts, at the right times of the day, will ensure a healthier happier you!

BREAKFAST OPTIONS

·         Rolled Oats

·         Boiled eggs, Poached eggs(no more than 2 a day)

·         Muesli (low GI) with a seed and nut mix

·         Plain Low Fat Yoghurt

·         Toast - low GI or rye bread from Woollies

·         Pro-Vita

·         Haddock

·         Any fruit juice, mixed 1 part to 4 with water

·         Invisible fibre (Solal) to be eaten with any fruit consumed

·         Seed and nut mix

·         Most of the boxed cereals are not sufficient in their nutrients to supply your daily intake

·         Milk  (low fat)

·         Carrot Juice- after a meal

·         Baked Beans

SNACK OPTIONS

·         Low carb protein shake

·         Pro-Vita with cream cheese or peanut butter (Yellow Lid, Black Cat)

·         Tuna in brine

·         Banana

·         Boiled egg (1)

·         One fruit

·         Yoghurt

·         Avocado

·         Olives & Feta Cheese

LUNCH OPTIONS

·         Chicken Salad

·         Steamed veggies

·         Tuna salad

·         Fish

·         Avocado

·         Rye Bread/Toast

·         Basmati – White Rice

·         100g portion of lean Red Meat

·         Baked Beans

·         Lentils

·         Cherry Tomatoes

·         Cucumber Slices

·         Carrots

·         Red Onions

·         Baby Marrow

·         Broccoli

·         Grilled Butternut

·         Pasta Salad

DINNER OPTIONS

·         150 – 200g Lean Red Meat

·         Skinless Chicken

·         Fish – Grilled

·         Grilled butternut

·         Green Veg (small fist-size portion)

·         Red Onion

·         Cherry Tomatoes

·         Baby Potatoes – Boiled or Baked

·         White Basmati Rice (small fist-size portion)

After dinner – 100g portion of freshly sliced pineapple, as it aids with protein breakdown and digestion. Try to eat by 1700. If you have to eat after 1900, keep to soup.

Note:
When cooking with oil, Palm Oil is preferable. For salads use Olive Oil & Balsamic Vinegar.
For sugar substitute use Xylitol or Stevia and for salt use a salt substitute.
You are allowed one cheat-day per week.

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