The Glycemic Index Diet for Dummies - Meri Raffetto [2]
Preparing low-glycemic vegetables
Boiling versus other cooking methods
Introducing Beans, the Truly Mical Fruit
Pointing out what you should know about canned beans versus dried
Preparing and cooking both kinds of beans
Chapter 16: Breakfast Recipes to Start Your Day Off Right
Understanding Why Breakfast Is So Important
Reviewing the health benefits of breakfast
Feeling fuller for longer with the right balance at breakfast
Going on the Run with Grab-and-Go Starters
Chowing Down on Cereals
Getting a Quick Start with Smoothies
Preparing Ahead for a Week's Worth of Fast Breakfast Choices
Cooking Eggs for Breakfast When You Have More Time
Chapter 17: Luscious Yet Easy Lunches
Preparing Healthy Lunches for the Week Ahead
Sensational chicken and tuna salads
Tasty timesaving casseroles
Making Lower-Glycemic Lunches on a Weekday-to-Weekday Basis
Powerhouse salad entrees
Speedy south-of-the-border options
Chapter 18: Delicious Dinner Recipes
Purely Delectable Poultry Recipes
Beef, the Low-Glycemic Way
Fabulous Seafood Recipes
Vegetarian Variations
Chapter 19: Healthy (And Yummy) Snacks and Desserts
Introducing Snacking Saboteurs
The negative effect of mindless grazing
The problem with waiting too long to eat
Planning Out Healthy Snacks: A Top Weight-Loss Strategy
Making Low-Glycemic Snacks at Home: Recipes for Success
Choosing and Preparing Lower-Glycemic Treats and Desserts
Part V
Chapter 20: From Goals to Habits: Making True Lifestyle Changes
Making Lifestyle Changes Rather Than Going on a Diet
Knowing the difference between lifestyle changes and dieting
Understanding the downfalls of being on and off a diet plan
Focusing on what you can eat, not what you can't
Strategies for Stepping into Change
Looking for the positives
Committing to a new approach
Dealing with setbacks
Making Change a Family Affair
Transitioning your family to a low-glycemic lifestyle
Talking with your spouse
Developing healthy habits for your kids
Chapter 21: Incorporating Exercise into Your Life
Exploring the Many Benefits of Exercise
Your natural body shape — revealed
Increased energy
An improved mood
A lower risk of developing chronic diseases
Better bone health
Reduced stress
Creating an Exercise Plan You Can Stick With
Dealing with exercise resistance
Finding what you enjoy
Starting with small steps
Making exercise a priority
Including cardio and strength training
Fueling Your Exercise Routine with a Low-Glycemic Diet
Chapter 22: Not Just for Weight Loss: Battling Disease with a Low-Glycemic Diet
Managing Existing Health Problems
Diabetes
Polycystic Ovary Syndrome
Hypothyroidism
Heart disease
Metabolic syndrome
Hypoglycemia
Wellness and Disease Prevention
Lowering your risk of chronic diseases
Fighting free radicals with antioxidants
Factoring in phytonutrients
Part VI
Chapter 23: Ten Myths about the Glycemic Index
Carrots Are Pure Sugar
Watermelon Is Bad for You
You Can Never Eat a Potato
You Should Never Eat High-Glycemic Foods
High-Glycemic Foods Will Make You Gain Weight
You Can Eat as Many Low-Glycemic Foods as You Want and Lose Weight
High-Glycemic Foods Cause Type 2 Diabetes
Low-Glycemic Foods Are Always Nutritious
All High-Glycemic Foods Have Little or No Nutritional Value
Low-Glycemic Foods All Have Low Calories
Chapter 24: Ten Surprising Low-Glycemic Foods
Coca-Cola (GI of 53)
Frosted Flakes (GI of 55)
Carrot Cake (GI of 36)
Pound Cake (GI of 54)
Instant Chocolate Pudding (GI of 47)
Banana (GI of 52)
Macaroni (GI of 47)
Uncle Ben's White Rice (GI of 38)
Maple Syrup (GI of 54)
Corn on the Cob (GI of 48)
Chapter 25: Ten Low-Glycemic Foods with Great Health Benefits
Lowfat Yogurt
Peanuts
Artichokes
Asparagus
Broccoli
Cauliflower
Lettuce
Peppers
Spinach
Tomatoes
Part VII
Appendix A: The Glycemic Load and Common Foods: An At-a-Glance Guide
Bakery Treats
Beverages
Breads and Snacks
Breakfast Items
Dairy Products
Fruits
Grains
Legumes
Meat Products
Sweeteners and Candy