Talking Turkey with Prof Trim

How many steps?
Physical activity guidelines for weight loss and fitness recommend 30–60 minutes of activity per day. But realistically, how much is that? You can walk to the fence and chat with the neighbour for 20 minutes, then use the last 10 minutes to walk home.

On the other hand, some experts have recommended using a pedometer and trying for up to 10,000 steps a day. But again, this is not very realistic, because all these steps can be done at a dawdle.

Now a well known group of experts (American Journal of Preventive Medicine 2009;36(5):410-415) has suggested walking 3000 steps in thirty minutes on five days in each week. This can be three lots of 1000 steps in ten minutes each day. One hundred steps a minute should be the going rate.



For more information on weight loss for men, check out Professor Trim's website http://www.professortrim.com/.

GI Symbol News with Alan Barclay

Alan Barclay

POM Wonderful joins GI Symbol Program
POM Wonderful 100% Pomegranate Juice with its impressive line-up of polyphenols (a type of antioxidant) now carries the GI Symbol. Made from the juice of five fresh pomegranates, it contains no added refined sugars, artificial ingredients or filler juices. As with all fruit juices, keep those portions moderate. Here’s what you get: 1 cup POM Wonderful 100% Juice:

GI 53, available carbs per serving 37 g; GL per serving 19; Energy per serving: 630 kJ/150 cals.



Catherine Saxelby reported on pomegranates in the February 2009 issue of GI News. Here are some of her tips for ways to enjoy pomegranate juice:

• Dilute it. Start with one part pomegranate juice, top with four parts sparkling water or chilled tap water. Add a squeeze of lime or lemon juice and some ice cubes.
• Use it as a marinade for duck, chicken or pork or in sauces and dressings.
• Mix it into plain yoghurt or over ice-cream to flavour desserts. It’s quite thick and syrupy so pours well.

For more information about the GI Symbol Program
Dr Alan W Barclay, PhD
Chief Scientific Officer
Glycemic Index Foundation (Ltd)
Phone: +61 (0)2 9785 1037
Mob: +61 (0)416 111 046
Fax: +61 (0)2 9785 1037
Email: alan@gisymbol.com
Website: http://www.gisymbol.com/

GI Update

GI Q&A with Prof Jennie Brand-Miller



A high fat food may have a low GI. Doesn’t this make these foods sound healthy, even when they’re not?
The GI is a measure of carbohydrate quality, not an all-in-one index of a food’s nutritional worth. We don’t recommend jelly beans simply because they are low in fat and the same goes for foods that are low GI but ‘nutritionally challenged’. It’s important to think about all of the different nutritional qualities of a food, and not only its GI. For example, potato chips and French fries are lower GI than baked potatoes. Corn chips are lower GI than sweet corn. The reason: large amounts of fat in food tend to slow the rate of stomach emptying and therefore the rate at which foods are digested. Yet the saturated fat in these foods makes them less healthful and contributes to a greatly increased risk of heart disease.

If we were to weigh the health benefits of a high GI but low fat food (e.g. potatoes) versus one high in saturated fat but low GI (e.g. some biscuits), then we vote for the potatoes. Again, the GI was never meant to be the sole determinant of what foods you choose to eat. It’s essential to base your food choices on the overall nutrient content of a food, including kilojoules, fibre, fat and salt. This is where the GI Symbol Program helps consumers identify nutritious sources of low GI carbs.

Save foods that contain saturated fats, even if they’re low GI – such as confectionery, cakes and biscuits – as treats for special occasions.

New GI values with Fiona Atkinson
We don't just test health food. And I have to say I have never seen so many smiley volunteers when they heard we were GI testing chocolate mud cake, pavlova, Christmas mince pies, Christmas cake and rum balls! After all, it is the festive season whether or not you are a believer. What did we find? Well, no surprises in the calorie and fat department. So if you are celebrating, enjoy these foods, but remember they are treats for special occasions, so keep those portions moderate, slip into damage control mode and successfully navigate your way through the silly season.

Chocolate mud cake (a bought one from Woolworths supermarket): GI 43
Per 100 g serving you'll get 1650 kJ/393 cals, 4 g protein, 21 g fat, 46 g carbs and 2 g fibre

Pavlova (Woolworths Select Classic Pavlova Shell, prepared with whipped cream, sliced strawberries, sliced banana and passionfruit): GI 49
Per 100 g serving you'll get 816 kJ/194 cals, 2 g protein, 9 g fat, 26 g carbs and 2 g fibre



For American readers, pavlova is a light and airy, frothy meringue cake made up of egg whites and sugar that is crunchy on the outside and gooey inside, then piled high with whipped cream and fruit. Traditionally the fruit used is kiwi berries, but any fruit will do. Named for the Russian ballerina Anna Pavlova, recipes for pavlova first showed up in written form in the early 1930s.

Christmas cake (Big Sister Christmas Rich Fruit Cake): GI = 53
Per 50 g serving you'll get 766 kJ/183 cal, 2 g protein, 7 g fat, 28 g carbs and 2 g fibre

Rum balls (Christmas Selection by Woolworths Rum Balls, packet of 12): GI = 50
per 25 g serving (1 rum ball) you'll get 363 kJ/87 cal, 1 g protein, 3 g fat, 14 g carbs and 1 g fibre

Mr Kipling Christmas Mince Pies (pastry top and base, deep filled): GI = 58
Per pie (59 g) you'll get 986 kJ/235 cal, 1.5 g protein, 9 g fat, 37 g carbs and 1 g fibre


GI testing by an accredited laboratory

North America
Dr Alexandra Jenkins
Glycemic Index Laboratories
36 Lombard Street, Suite 100
Toronto, Ontario M5C 2X3 Canada
Phone +1 416 861 0506
Email info@gilabs.com
Web http://www.gilabs.com/

Australia
Fiona Atkinson



Research Manager, Sydney University Glycemic Index Research Service (SUGiRS)
Human Nutrition Unit, School of Molecular and Microbial Biosciences
Sydney University
NSW 2006 Australia
Phone + 61 2 9351 6018
Fax: + 61 2 9351 6022
Email sugirs@mmb.usyd.edu.au
Web http://www.glycemicindex.com/

See The New Glucose Revolution on YouTube

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The 400 Calorie Fix diet

It’s been predicted that 400 Calorie Fix would a ground breaking weight loss plan. It’s also being rumored that you need to eat a series of 400-calorie meals throughout the day in order to lose up to 11 pounds in just two weeks in the program. The 400-Calorie Fix is a clear eating plan that allows you to eat four, 400-calorie meals every day in order to lose weight. Whether you grab a sandwich at Subway, enjoy happy hour with friends or cook a homemade dinner at home, by just allowing yourself 400 calories for each meal, you will not just stay in a calorie range that promotes weight loss but you'll feel satisfied, eat the foods you want to eat and keep your metabolism stoked all day long.

Here is what you need to do to follow the 400-Calorie Fix: Simply check the nutrition labels and serving sizes of your favorite foods, eat a 380 to 400 calorie portion anywhere or anytime and you're on your way to weight loss. Prevention's 400-Calorie Fix provides you with 400 recipes,meal and snack ideas and dining-out guides that all have 400 calories or less.

Source: Diet Review

Bowl of cereal for breakfast keeps you slim

The health benefits of wholegrain cereals such as porridge and brands such as Weetabix and Shredded Wheat have been well documented. Studies have found these cereals protect against many diseases and help maintain the heart and healthy blood sugar levels and body weight.
One study has shown that a bowl of cereal for breakfast could reduce the risk of heart disease by a fifth. Being low on the glycaemic index, wholegrains help to reduce the risk of Type 2 diabetes, which is linked to obesity. Now their role in keeping people feeling full is also being highlighted.

Online Diet Planner - Track Your Food & Exercise Easily. Forbes Web Award. Just $2.99/week

Chris Seal, Professor of Food & Human Nutrition at Newcastle University, said: “Those who skip breakfast generally have an overall less healthy diet. This means they eat snacks and tend not to eat enough fruit and veg.”
Scientists at King’s College London found that although people who eat cereals take in more calories overall than those who don’t, they are more likely to have a normal body mass index, the indicator for obesity.

Source: DailyMail

Benefits of Bariatric Surgery in adolescents persist after 2 years

Beneficial changes in heart structure are observed in adolescents as early as 6 months after undergoing bariatric surgery, and benefits persist for up to at least 2 years, researchers said here at the American Heart Association (AHA) Scientific Sessions 2009. In a study, adolescents lost a mean of 50 kg (110 lbs), and the weight loss showed up in imaging of their hearts, according to Holly Ippisch, MD, Cincinnati Children's Hospital Medical Center, Cincinnati, Ohio. "Increased cardiac risk factors are present in morbidly obese adolescents but can improve rapidly, within 6 months, following profound weight loss," said Dr. Ippisch during an oral presentation on November 17. "These improvements persist for at least 2 years following profound weight loss."



Read more:  Doctor's Guide