Dieting Plans
1/21/2011
Carbohydrates
Amino Acids
Antioxidants
- Refined sugar
- Refined flour and other grain products (corn, pasta)
- Food additives
- Prepared foods (high in both sugar and preservatives)
- Mouldy foods
- Foods cured in nitrites (bacon, sausages, salami etc)
- Foods high in pesticides (non-organic produce)
- Hydrogenated vegetable oils, margerine etc
- Whole, fresh, organic fruits and vegetables
- Natural vegetable oils (olive oil, flax seed oil)
- Dairy products (butter, cheese)
- Limited amounts of raw cane sugar and wholegrain (including wheatgerm) flour.
- Fresh, organic, grass-fed meats (beef, lamb)
- Using antioxidants to prevent (and recover from disease)
Nutritional Supplements
Glycemic Index
The following table gives an indication of the relative glycemic index of various foods.
Glycemic index of popular foods
High glycemic index | Medium glycemic index | Low glycemic index |
Maltose (beer)* | Rye bread (crispbread) | Oatmeal porridge |
Cooked parsnips | Muesli (no sugar) | Wholewheat pasta |
Cooked carrots | Brown rice | Sweet potato |
White Rice | Cooked beets | Dried Peas |
Biscuits / cookies | Garden peas | Apples |
Baked potato | Boiled potato | Pears |
Cornflakes / cereal | Wholewheat bread | Whole milk |
Bagels | Corn, polenta | Kidney beans |
White Bread | Sultanas / raisins | Lentils |
Corn chips | Orange juice | Soybeans |
Mangoes | Oatmeal biscuits / cookies | High water content fruits (melon etc) |
Ripe bananas | White pasta | Apple juice |
Papaya | Buckwheat | black-eye peas |
Rice cakes | Pinto beans | Green vegetables |
*the Glycemic index of Maltose is actually higher than that of glucose. i.e. malt and it's products (like beer) actually stimulate more insulin release than pure sugar!
What is clear from this table is that different varieties of similar foods have different effects. For example, boiled potatoes have a lower Glycemic index than baked potatoes and wholewheat varieties of bread and pasta are much better than their white counterparts. This effect on glycemic index is explained below.
The effect of eating high glycemic index foods consistently is to lead to constantly high insulin levels. In this situation, the body becomes accustomed to these high insulin levels and starts to respond to them less effectively over time. As high glycemic index foods are eaten further, this progresses, more and more insulin is required to have the same effect on the tissues. This phenomenon is known as insulin resistance, and is the first step towardsdiabetes.
The glycemic index situation is made worse if the body has insufficientchromium. Chromium helps insulin to exert its effect on the tissues, encouraging sugar uptake and thereby reducing blood sugar. In the absence of chromium, insulin is much less effective, sugar levels stay high and MORE insulin is secreted in an effort to control them
The Good News
In addition, the use of chromium supplements makes insulin's job easier, helping reduce blood glucose (and therefore insulin) to normal levels.
In this way, the effect of brown rice and wholewheat alternatives to white flour products is much lower, and therefore much less detrimental to health. This is why it is best to ALWAYS use wholewheat / wholegrain versions of these foods, with a lower glycemic index.
Glycemic Index, Insulin resistance and diabetes.
Whilst diabetes is discussed elsewhere on this site, it is worth touching here on the role of insulin resistance in the development of the disease.
Diabetes is the inability of the body to produce enough insulin to control blood sugar. As a consequence, those who suffer from diabetes suffer from a number of problems related to the massive spikes of sugar immediately following a meal and subsequent troughs in between meals, which, if unchecked can lead very quickly to coma and death.
It has long been known that frank diabetes is often, indeed usually preceded by a period of insulin resistance, in which, as described above, more and more insulin is released with each subsequent dose of high glycemic index carbohydrate in order to overcome the increasing insensitivity of the tissues to insulin's "demands".
Eventually, the body reaches a stage where, no matter how much insulin is produced, the tissues no longer respond and blood sugar remains unchecked. In such a situation, the pancreas can "give up" completely, and all insulin secretion may stop. Whether this happens or not, diabetes is the result, and huge doses of insulin are required to be injected to overcome the problem, regardless of glycemic index. Needless to say, the high insulin levels mean that many diabetics are overweight. This adds further stress to the system.
Prior to this "end stage" diabetes, there is much to be gained from limiting the intake of high (and even medium) Glycemic index foods (not just sugar, as advised by medicine) and taking an appropriate dose of chromium supplements to make the existing insulin more effective.
Weight management foods
1/18/2011
Dill
Marsh Mallow
Lemon Verbena
- Lemon verbena and honey granita
- About 8 large sprigs of fresh lemon verbena
- 3 Tbs. acacia honey, or a similar light-colored runny honey
- 1 small organic lemon
- 500 ml / 2 cups boiling water
- Additional honey for drizzling
- Additional lemon verbena leaves for garnish
Aloe Vera
Bugle
Chives
1/01/2011
Garlic
Also known as Clove Garlic. From the family Liliaceae.
Garlic originates from India or Central Asia and is one of the oldest and most valued of plants. In Greek legend, Odysseus used Moly, a wild garlic, as a charm to keep the sorceress, Circe, from turning him into a pig. The Egyptians used it medicinally. Both the slaves constructing the pyramid of Cheops and the Roman soldiers were given garlic cloves daily to sustain their strength. It was probably the Romans who introduced it into Britain. The common name is said to have been derived from the Anglo-Saxon 'leac', meaning pot herb and 'gar', a lance, after the shape of the stem.
The term for 'leper' in the Middle Ages was 'pilgarlic' because the leper had to peel his own. During the First World War, spaghnum moss was soaked in garlic juice as an antiseptic wound dressing. An old country remedy for whooping cough was to put a clove of garlic in the shoes of the whooper.
A tradition still held in rural New Mexico is that garlic will help a young girl rid herself of an unwanted boyfriend.
Species
Allium sativum
Garlic
Hardy perennial grown as an annual. Ht 40-60cm (16-24in). A bulb made up of several cloves (bulblets) enclosed in white papery skin. The cloves vary in color from white to pink. Green leaves. White or pink round flower head. Only flowers in warm climates.
Allium oleraceum
Field Garlic
Hardy perennial, bulbous plant. Ht up to 84cm (33in). Pink summer flowers.
Cultivation
Propagation
Plant the bulbs direct in the ground.
Pests and Diseases
Susceptible to white rot, which causes yellowing of the foliage and white fungal growth on the bulbs. Remove infected plants and avoid using this ground again for garlic.
Maintenance
Spring: Plant the first month into spring. Feed with liquid fertilizer.
Summer: Potash dress garden plants. Dig up bulbs.
Autumn: Plant cloves.
Winter: Protect if the temperature falls below -15°C (5°F).
Garden Cultivation
Plant in full sun, in rich, light and well drained soil from early end-autumn to early spring. Traditionally garlic cloves are planted on the shortest day of the year and harvested on longest. Split the bulb into the cloves and plant individually, pointed end up, into holes 2cm (1in) deep and 15cm (6in) apart. Keep well watered. They will be well matured in summer when the top growth starts to change color and keel over. Tying the stems in a knot is said to increase the size of the cloves.
Harvest
Ease the bulbs out of the ground when the leaves die down and lose their greenness (mid-late summer). Dry in the sun for a few days if possible, but indoors if there is a danger of rain. Hang them up in a string bag, or plait them into a garlic string. Store somewhere cool and airy.
Container growing
In the spring place a number of individual cloves in a pot (tip up) and position on a sunny windowsill. Feed with liquid fertilizer regularly and harvest the green leaves as one would chives.
Companion planting
Garlic, it is said, helps to prevent leaf curl in trees, especially peaches. Also, when planted next to roses it wards off black spot.
Other uses
Its juice acts as an insect repellent and neutralizes the poisons of bites and stings. It is an excellent glue and also enables holes to be made cleanly in glass. Simply crush a clove, rub it onto the glass and let it dry; then cut or drill the hole.
Culinary
Garlic is a very pungent but in dispensible culinary herb. In spring the flavor is lively but from summertime onwards, cloves should be split in half and the green filaments and sheath enclosing them discarded to make the garlic more digestible. Whole bulbs may be divided into cloves and roasted under a joint of lamb, and slivers of garlic inserted under the surface of meat. The longer garlic is cooked, the milder the flavor.
A peeled clove may be left to stand in a vinaigrette and then discarded before the dressing of the salad. Alternatively, rub a clove around the salad bowl.
Whole cloves flavor bottles of olive oil or wine vinegar. Garlic butter is a traditional accompaniment to snails.
The Orientals, particularly the Chinese, are great lovers of garlic. Their solution to garlic breath is to offer pods of cardamom seeds to chew at the end of a meal. You may prefer to eat parsley or basil, mint or thyme, all of which reduce the aroma on the breath.
Uses of Wild Garlic
Wild Garlic
Also known as Wood Garlic, Ransomes, Ramsons, Devil's Posy, Onion Flower, Stinkplant and Bear's Garlic. Front the family Liliaceae.
Wild garlic is a native of Europe and Asia, naturalized in many countries in the Northern hemisphere including Britain and North America.
Species
Allium ursinum
Wild Garlic
Hardy perennial. Ht 36-45cm (12-18in). Clusters of white flowers in spring and summer.
Medicinal
It has been shown to reduce blood pressure; evidently it is useful in guarding against strokes. It has also been successful in controlling diarrhoea, dysentery, TB, whooping cough, typhoid and hepatitis. Effective against many fungal infections and it can be used to expel worms. It has even been shown to lower blood sugar levels, suggesting a use in controlling diabetes.
Herbalists consider garlic to be a first-rate digestive tonic and also use it to treat toothache, earache, coughs and colds. A decaying tooth will hurt less if packed with garlic pulp until treatment can be obtained.
Externally, garlic can be applied to insect bites, boils and unbroken chilblains but it may cause an allergic rash if used for too long.
Pests and Diseases
Mostly wild garlic is free from pests and disease
Cultivation
Propagation
Seed
It is better to sow straight into the garden.
Division
Divide established plants early autumn, when the flowers have died back.
Maintenance
Spring: If the plant is getting invasive dig up.
Summer: Divide plants in late summer, when the plant has died back.
Autumn: Sow seed.
Winter: No need to protect this herb as it is fully hardy.
Garden Cultivation
Wild garlic likes a moist, fertile soil in a semi-shady to shady spot in the garden. Sow the seed in autumn where the plants are to grow and cover them lightly with soil. Germination will take place in early spring. Wild garlic self-seeds easily; in wet areas it can be invasive.
Culinary
Pick from end-spring for use in salads, soups or as a vegetable.
Other Uses
Traditionally, as a liquid household disinfectant.