NUTRITION and WEIGHT LOSS—Glycemic Index…
In the above video Natalie provides us clear-cut information and guidance on nutrition and weight loss. This information is especially key for the diabetic. Awareness of which foods will reduce blood sugar spikes and the subsequent energy peaks and falls is beneficial in maintaining appropriate blood sugar levels. Therefore knowing how to select foods based on nutrition guidelines will aid in weight loss and control of blood sugar levels.
As indicated above, nutrition is a major component of weight loss. Selecting our foods with an understanding of the glycemic index level in mind can really hasten our progress. This video provides a clear and concise explanation of the glycemic index, and where foods fall on that scale. I am listing some of these foods for you.
Low glycemic foods (energy lasts a longer period of time)
skim milk 
sweet potato 
bran bread 
pumpernickel bread 
plain yogurt 
eldente (firm) pasta 
lentils, kidney or baked beans 
oranges 
plums 
apples 
MEDIUM RANGE
bananas 
pineapples 
raisins 
oatmeal 
l popcorn 
split peas 
brown rice 
couscous 
shredded wheat 
whole wheat bread 
rye bread 
HIGH GLYCEMIC LEVEL
baked white potato 
instant rice 
corn flakes 
rice krispies 
cheerios 
bagels 
crackers 
jelly beans 
french fries 
soft drinks 
Knowledge and awareness of the glycemic levels of various foods will help us utilize nutrition facts to enhance weight loss and control weight gain. An awareness of foods that cause blood sugar spikes is essential for diabetics. Check out the GI Food List and discover where your favorite foods fall.
Base your meal on a low-GI carbohydrate, with generous amounts of non-starchy vegetables and plenty of fresh salads. Eat lean meats, poultry, and fish. End your balanced meal with a serving of fresh fruit or a healthy snacks or dessert. Below I have included another fun, nutritious and healthy recipe.
Spice-Rubbed Salmon with Tropical Rice 
Theresa Newell
