Weight: 237 lbs. Holding in there. I've got to get in some exercise!
Glycemic Index
The glycemic index is how fast food turns in to sugar in your blood. If you have peaks of sugar the excess is stored as fat. Healthy meals would include larger amounts of carbohydrates with a low glycemic index and smaller amounts of carbohydrates with a high glycemic index. I don't eat many carbs. When I do, I try to eat carbs with an index below 55. Anyone trying to lose weight and diabetics should eat very small amounts of any food over 55 or stay away from them entirely.
Breads
Rye (crispbread) 95
Rye (whole grain, i.e., pumpernickel) 68
Wheat (white) 100
Wheat (wholemeal) 100
Pasta
Macaroni (white, boiled 5 min.) 64
Spaghetti (brown, boiled 15 min.) 61
Spaghetti (white, boiled 15 min.) 67
Cereal Grains
Barley (pearled) 36
Buckwheat 78
Spanky 101 (I just put this in for fun)
Bulgur 65
Millet 103
Rice (brown) 81
Rice (instant, boiled 1 min.) 65
Rice (parboiled, boiled 5 min.) 54
Rice (polished, boiled 5 min.) 58
Rice (polished, boiled 10-25 min.) 81
Rye kernels 47
Sweet corn 80
Wheat kernels 63
Legumes
Baked Beans (canned) 70
Butter beans 46
Chick peas (canned) 47
Chick peas (dried) 60
Frozen peas 74
Garden peas (frozen) 65
Green peas (canned) 50
Green peas (dried) 65
Haricot beans (white, dried) 54
Kidney beans (dried) 43
Kidney beans (canned) 74
Lentils (green, canned) 74
Lentils (red, dried) 38
Peanuts 15
Pinto beans (canned) 64
Pinto beans (dried) 80
Soy beans (canned) 22
Soy beans (dried) 20
Breakfast Cereals
"All Bran" 74
Cornflakes 121
Muesli 96
Porridge Oats 89
Puffed rice 132
Puffed wheat 110
Shredded wheat 97
Fruit
Apple 52
Apple juice 45
Banana 84
Grapefruit 36
Grapes 62
Orange 59
Orange juice 71
Peach 40
Pear 74
Plum 34
Raisins 93
Dairy Products
Custard 59
Ice Cream 69
Skim Milk 46
Whole Milk 44
Yogurt 52
Potato
Potato (instant) 120
Potato (mashed) 98
Potato (new/white boiled) 80
Potato (Russet, baked) 118
Potato (sweet) 70
Yam 74
Sugars
Fructose 26
Glucose 138
Honey 126
Lactose 57
Maltose 152
Sucrose 83
Cookies
Crackers (water biscuits) 100
Oatmeal 78
Shortbread cookies 88
Lunch: Potted Meat sandwich....that's right a potted meat sandwich. I like potted meat. When I was a little boy we had to eat a lot of potted meat.. you might say I'm a conosewer, I have a sophisticated palate for it. It also brings back fond memories of my dad. He and I would out at 5 am in a old wooden John boat built by Joe. Joe had a fishing camp on Lake Jordan, Alabama. After fishing all morning we'd go back to Joe's camp buy some sardines, potted meat, Vienna sausage, soda crackers, a soft drink and usually a Moon Pie for desert. Joe and dad would exchange fishing reports and talk. Nothing has ever tasted as good. I miss you dad.
I had 6 oz. skim milk for lunch.
Snack: 3 walnuts.
Exercise: My 5 yr. old granddaughter and I went for a walk. I tried to talk her out of it. I told her she would have to walk fast. She kept up with me the whole time. Several times she would have to break into a run. It's funny how you take for granted some things. Like everybody knows the concept of "short-cut". She was breathing very hard and I would tell her to go that way and I would go this way and I would meet her over there - "Kylie its' a "short-cut" you will get a chance to rest. You won't be as tired". She just didn't get it. Went 1.83 miles in 32 min. Kylie slowed me down but I loved her being with me...she is such a joy. Max heart rate 134 Avg. Hr 113. All according to my Garmin Forerunner 405.
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