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Low-Glycemic Eating - Basic Cole Slaw (and more ideas....)
Thu, 06/23/2011 - 1:56pm
This blog was originally posted at http://robinthomas.biz Besides the side-effect of weight loss, eating a diet that keeps your blood sugar balanced is important to keep inflammation low. There have been other studies, as well as individual cases (friends and colleagues of mine) that show the significance that low-glycemic diets have in reducing pain. I invite you to read more... The Low Glycemic Diet is Related to Weight Loss A new study from the Department of Nutrition at the University of North Carolina found that decreases in dietary glycemic index are related to weight loss among individuals following therapeutic diets for Type 2 Diabetes. (1)
This study assessed the effect of changes in glycemic index (GI) and load (GL) on weight loss and glycated hemoglobin (HbA1c) among individuals with type 2 diabetes beginning a vegan diet or diet following the 2003 American Diabetes Association (ADA) recommendations. The vegan diet proved better at controlling blood glucose and cholesterol. After adjusting for various factors such as fiber, fat, and calorie intake, the glycemic index intake predicted weight loss, and weight loss, in turn, predicted lower hemoglobin A1C levels, a measure of sugar levels in the blood over time. The vegan diet group reduced glycemic index intake greater than the ADA diet group.
Healthy Low-Glycemic Meals are Delicious
A great resource of easy-to-prepare, healthy recipes is the cookbook Low-Glycemic Meals in Minutes by Laura Kalina and Cheryl Christian. One of my favorite recipes for the summer is a Basic Coleslaw that is not only tasty, but very simple to prepare.
Basic Coleslaw
Makes 4-6 servings 
- 4 cups cabbage, shredded
- 2 medium carrots, grated
- 1/2 cup onion, finely chopped
Dressing:
- 1 tbsp flaxseed oil
- 3 tbsp white vinegar
- 1 tsp salt
- 1 tsp sugar (I substitute stevia to taste)
- In a medium bowl, combine cabbage, carrots and onion.
- Dressing: In a small bowl or jar, mix together oil, vinegar, salt, and sugar. Pour over salad.
Find more ideas for eating the low-glycemic way at my previous blog posts:
What’s for Breakfast? Eating a Low-Glycemic Diet
Link: robinthomas.biz/2011/03/low-glycemic-breakfast/
Easy Tips for Eating Healthy the Low-Glycemic Way
Link: robinthomas.biz/2010/08/easy-tips-for-eating-healthy-the-low-glycemic-way/
Live Well!
Robin
If you enjoy my blogs, you just might want to sign up for my weekly newsletter. Head over to http://robinthomas.biz and type in your name and email at the top right corner. You will receive an opt-in email - click on the link to sign in ( this is for your protection) You can always opt-out again if you wish.
Resources:
1. J Nutr. 2011 Jun 8. [Epub ahead of print] Decreases in Dietary Glycemic Index Are Related to Weight Loss among Individuals following Therapeutic Diets for Type 2 Diabetes. Turner-McGrievy GM, Jenkins DJ, Barnard ND, Cohen J, Gloede L, Green AA. Department of Nutrition, Gillings School of Global Public Health, University of North Carolina, Chapel Hill, NC, 27599.
__________________
Robin started contributing to Lumigrate in August 2010. "Meet Robin Thomas", a topic in our biographies/vitae forum is at http://www.lumigrate.com/forum/meet-robin-thomas to read all about her journey, which was greatly influenced by the need to help solve her youngest son's significant health challenges. For those who want just the overview here: After working over 22 years in medical research at the University of North Carolina on chronic inflammatory diseases she switched her focus to preventive health in 2004 when she was introduced to USANA Health Sciences. Robin is passionate about helping others improve their health, have more energy, manage their weight, and improve their skin.
I love meeting new friends !
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"I dream of a world free from pain and suffering. I dream of a world free from disease. The USANA family will be the healthiest family on earth. Share my vision. Love life and live it to its fullest in happiness and health."
-Dr. Myron Wentz, Founder and Chairman, USANA Health Sciences
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e-mailThis forum is provided to allow members of Lumigrate to share information and ideas. Any recommendations made by forum members regarding medical treatments, medications, or procedures are not endorsed by Lumigrate or practitioners who serve as Lumigrate's medical experts.
Thank you for posting this and I actually bought cabbage at the Palisade Farmers Market last weekend. I sat down and ate 1/4 of it like an apple the night before last and tonight needed to make something with it and so Tah Dah, here you are!
I look forward to people learning more on Lumigrate about Glycemic Index and then maybe we can even go the Masters/PhD level and talk about 'Glycemic Load'. I have some stuff on here from when I covered a seminar two years ago by local naturopathic doctor Christopher Lepisto.
We now ALSO have Dr Dee, Deirdre Rawlings, ND on Lumigrate.com who can provide information as well and naturally I just love your newsletter and think you're an amazing resource for us ALL, Robin. Thank you so much for all you do and the way you do it!
~~ Mardy
Live and Learn. Learn and Live Better! is my motto. I'm Mardy Ross, and I founded Lumigrate in 2008 after a career as an occupational therapist with a background in health education and environmental research program administration. Today I function as the desk clerk for short questions people have, as well as 'concierge' services offered for those who want a thorough exploration of their health history and direction to resources likely to progress their health according to their goals. Contact Us comes to me, so please do if you have questions or comments. Lumigrate is "Lighting the Path to Health and Well-Being" for increasing numbers of people. Follow us on social networking sites such as: Twitter: http://twitter.com/lumigrate and Facebook. (There is my personal page and several Lumigrate pages. For those interested in "groovy" local education and networking for those uniquely talented LumiGRATE experts located in my own back yard, "LumiGRATE Groove of the Grand Valley" is a Facebook page to join. (Many who have joined are beyond our area but like to see the Groovy information! We not only have FUN, we are learning about other providers we can be referring patients to and 'wearing a groove' to each other's doors -- or websites/home offices!) By covering some of the things we do, including case examples, it reinforces the concepts at Lumigrate.com as well as making YOU feel that you're part of a community. Which you ARE at Lumigrate!
Have everyone's making GRATE dinners ... is coleslaw on the menu??
Robin
Robin started contributing to Lumigrate in August 2010. "Meet Robin Thomas", a topic in our biographies/vitae forum is at http://www.lumigrate.com/forum/meet-robin-thomas to read all about her journey, which was greatly influenced by the need to help solve her youngest son's significant health challenges. For those who want just the overview here: After working over 22 years in medical research at the University of North Carolina on chronic inflammatory diseases she switched her focus to preventive health in 2004 when she was introduced to USANA Health Sciences. Robin is passionate about helping others improve their health, have more energy, manage their weight, and improve their skin.
I love meeting new friends !
LIKE me on Facebook Connect on LinkedIn
Follow me on Twitter Learn more at my BLOG
"I dream of a world free from pain and suffering. I dream of a world free from disease. The USANA family will be the healthiest family on earth. Share my vision. Love life and live it to its fullest in happiness and health."
-Dr. Myron Wentz, Founder and Chairman, USANA Health Sciences
I did make coleslaw, though I varied the recipe, Robin. Thanks for asking!
I'd bought green onions at the farmer's market last weekend (and some lovely little turnips), and was intending to make Deirdre's Green Onion Salad Dressing to put on something else and never got to it, so I chopped the quarter head of cabbage and then whirrled the ingredients you list for the dressing plus some olive oil and green onions (tops and bottoms after paring off the roots or the bad tips of the green tops) and VOILA, it was done! Then I chopped up the remaining chicken breast that I made a few nights ago (made three and have been then using them cold since) and threw that together. Dinner!
I eat and cook really simply because I really have my focus for as much quality time as I can onto my work BUT I also want to eat well and take short breaks to cook/ eat as it keeps me moving around. I enjoy cooking more elaborate things but find it ends up feeling like a chore unless it's for a special meal, once a week or so.
Thanks for the inspiration, Robin! I hope Deidre passes by here sometime and sees that I'm incorporating and 'integrating' my provider's best recipes. As I say, I have no creative thought of my own but I'm good at taking ideas from the past and other places and blending them together for the purpose at hand. Glad you're BOTH with me and Lumigrate/us! Love the collaboration and synergy, and I know it's helping many with their health. ~~ Mardy
Live and Learn. Learn and Live Better! is my motto. I'm Mardy Ross, and I founded Lumigrate in 2008 after a career as an occupational therapist with a background in health education and environmental research program administration. Today I function as the desk clerk for short questions people have, as well as 'concierge' services offered for those who want a thorough exploration of their health history and direction to resources likely to progress their health according to their goals. Contact Us comes to me, so please do if you have questions or comments. Lumigrate is "Lighting the Path to Health and Well-Being" for increasing numbers of people. Follow us on social networking sites such as: Twitter: http://twitter.com/lumigrate and Facebook. (There is my personal page and several Lumigrate pages. For those interested in "groovy" local education and networking for those uniquely talented LumiGRATE experts located in my own back yard, "LumiGRATE Groove of the Grand Valley" is a Facebook page to join. (Many who have joined are beyond our area but like to see the Groovy information! We not only have FUN, we are learning about other providers we can be referring patients to and 'wearing a groove' to each other's doors -- or websites/home offices!) By covering some of the things we do, including case examples, it reinforces the concepts at Lumigrate.com as well as making YOU feel that you're part of a community. Which you ARE at Lumigrate!
Mardy, that sounds totally wonderful and delicious and I'll eat at your house anyday, thanks. I like how creative you got with turning your original idea of making the Green Onion Salad Dressing into something that worked in nicely with what you had on hand in fridge. That's just the kind of flexibility and strategies we healthy gals are good at coming up with in a pinch and on any occasion.
I call it resourceful Mardy and I think that's what you have demonstrated most of all. It's good to stop and eat small but ever so healthy and balanced meals throughout our day. It keeps our blood sugar balanced and our digestive, immune, and all our systems, humming along happily and healthily. Symptoms diminish and flares happen less and less.
Okay, so I think its clear that we have to get me over to Grand Junction to give my 1 or 2 day cooking program that I'm sure you will love. We'll have lunches, dinners, and lots of yummy food throughout it and I will take everyone shopping at the markets and show you what to buy for maximum vitality. Then, we'll get clear on how to stock what I call my health care pantry of longevity!
It's tons of fun and you'll all love it -- I promise! Who doesn't like eating delicious yummy food and feeling amazing while doing so? I'm yet to meet them...!
Deirdre
Deirdre Rawlings, ND, PhD advises clients in her local area of Atlanta, Georgia, USA in person as well as remotely, both individuals and groups/corporations. While she has a focus on advising those with fibromyalgia or developing symptoms with a focus on nutrition as solution for wellness, her expertise is global and 'wholistic'. Her complete information can be found at http://www.foodsforfibromyalgia.com/. She is the author of "Foods that Help Win the Battle Against Fibromyalgia"; check out Amazon.com and Barnes and Nobel.
Thanks, Deirdre -- I'll take the 'resourceful' any day! And yes, it would be GRATE if you could come to Junction and do a cooking-shopping/education - focused event! I'm presuming you'll do those in other communities that have the demand and mechanism for that? I thought I'd put the link to the Green Bean with Green Onion Salad Dressing that I was referring to, so that Robin and the others reading this from here on out will know what I was referring to and be able to read and make or read and comment if they wish.
I also went to that thread and put a link to this nice thread that Robin started with this GRATE topic of cole slaw. Pun intended since you grate the cabbage but in my case I just chopped it because it was the most delicious cabbage! I tell you, doing organic and just having less of better quality and looking at ways to shift your food/drink money around is really worth it and from what I can tell, ends up being about the same (if one knows how to do it -- that might be something VERY worth discussing in the future, Dee (and Robin, if you're interested). THANKS TO YOU BOTH FOR CONTRIBUTING YOUR WISDOM and KNOWLEDGE (two different things!!!) ~~ Mardy
www.lumigrate.com/forum/green-bean-salad-green-onion-salad-dressing
Live and Learn. Learn and Live Better! is my motto. I'm Mardy Ross, and I founded Lumigrate in 2008 after a career as an occupational therapist with a background in health education and environmental research program administration. Today I function as the desk clerk for short questions people have, as well as 'concierge' services offered for those who want a thorough exploration of their health history and direction to resources likely to progress their health according to their goals. Contact Us comes to me, so please do if you have questions or comments. Lumigrate is "Lighting the Path to Health and Well-Being" for increasing numbers of people. Follow us on social networking sites such as: Twitter: http://twitter.com/lumigrate and Facebook. (There is my personal page and several Lumigrate pages. For those interested in "groovy" local education and networking for those uniquely talented LumiGRATE experts located in my own back yard, "LumiGRATE Groove of the Grand Valley" is a Facebook page to join. (Many who have joined are beyond our area but like to see the Groovy information! We not only have FUN, we are learning about other providers we can be referring patients to and 'wearing a groove' to each other's doors -- or websites/home offices!) By covering some of the things we do, including case examples, it reinforces the concepts at Lumigrate.com as well as making YOU feel that you're part of a community. Which you ARE at Lumigrate!
I came to look at the cole slaw recipes at Lumigrate and remembered both Alice and Robin had put recipes and information in this area so I wanted to place a link for the topic that was the original thread on Lumigrate for recipes, back in 2009. It was our first year and several of us connected on facebook. Two were mothers and were posting what they were making for dinner and they were women who also had/have fibromyalgia and I just had such appreciation for what they were doing to find the resources to make dinner for their families. The woman who has the first recipe at the following link is the one who named the Forum writers here "The Grate Group", and everyone who was part of those formative times are very special to my
, just as are all the others who have now said 'wow, I'd like to post too!', such as Deirdre, Robin, and .......... everyone! Here's that link, please go look! It's got everything from New Mexico corn casseroles as I was a inquired and lobo.jen was very much turning over stones to post on Lumigrate as gems of recipes. This whole forum about 'recipes' is a wonderful resource and a lot of fun to look at, I think. Thanks to all who contribute by reading and writing here at Lumigrate. ~~ Mardy
www.lumigrate.com/forum/recipes-meal-things-please-add-yours
Live and Learn. Learn and Live Better! is my motto. I'm Mardy Ross, and I founded Lumigrate in 2008 after a career as an occupational therapist with a background in health education and environmental research program administration. Today I function as the desk clerk for short questions people have, as well as 'concierge' services offered for those who want a thorough exploration of their health history and direction to resources likely to progress their health according to their goals. Contact Us comes to me, so please do if you have questions or comments. Lumigrate is "Lighting the Path to Health and Well-Being" for increasing numbers of people. Follow us on social networking sites such as: Twitter: http://twitter.com/lumigrate and Facebook. (There is my personal page and several Lumigrate pages. For those interested in "groovy" local education and networking for those uniquely talented LumiGRATE experts located in my own back yard, "LumiGRATE Groove of the Grand Valley" is a Facebook page to join. (Many who have joined are beyond our area but like to see the Groovy information! We not only have FUN, we are learning about other providers we can be referring patients to and 'wearing a groove' to each other's doors -- or websites/home offices!) By covering some of the things we do, including case examples, it reinforces the concepts at Lumigrate.com as well as making YOU feel that you're part of a community. Which you ARE at Lumigrate!