TheGlow Eat! book and 10 key principles

Recipe Book & Meal Plans developed in association with The Food Doctor™

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In association with The Food Doctor™ we want to help you Eat Better Forever.

The Food Doctor
The diet isn’t a ‘quick fix’, nor about denial and depriving you of anything. Instead it’s designed to give you the tools to make the right food choices that will become a simple way of life. What’s more by following the principles you should achieve a sense of well-being, increased energy, clearer skin and much more.

Our focus is on helping you make the right food choices, making sure that the type of foods you eat are low GI – foods that stabilise your body by keeping your blood sugar level more constant – eliminating the peaks and troughs in energy and hunger that can lead to temptation. We don’t want you to always feel hungry and deprived. We want you to love your food and feel great.

The GI Factor

Having an insight into how food interacts with the body at a basic level will help you grasp the eating plan and give you a better understanding as to how to modulate your weight.

The food you eat is turned by the body into glucose- the source of fuel for creating energy. Glucose is stored short term in the muscles and liver, but if our levels of glucose become too high and glycogen stores are full, a hormone called insulin is released to store the excess glucose as fat until the body needs to convert it back to glucose for energy. This can have a rollercoaster effect on the body’s blood glucose levels.

GI stands for Glycaemic Index, which ranks foods according to the speed at which they are digested and absorbed into the bloodstream. Foods with a high score convert rapidly into glucose (and therefore trigger insulin production) while foods with a low score convert slowly and are therefore less likely to raise blood sugar about the insulin threshold.

With every glucose ‘high’ there will be a corresponding ‘low’ and it is at this point that we often have reduced energy, poor concentration, and sugar cravings.

A number of foods and other factors have a rapid effect on insulin production, while others have very little effect. Watching out for these factors is essential to this plan. Once you have grasped the concept it is surprisingly easy to incorporate into your everyday life.

The four main ‘highs’ that raise blood glucose and trigger insulin production (and therefore storage) are sugar, simple carbohydrates (e.g. white bread, white pasta, white rice, bagels, potatoes (baked, boiled, mashed), peas, parsnips), stress and stimulants (sweeteners, smoking and caffeine). Cutting these out will form an essential part of the Ignition stage – including the seven day reset.

KEY PRINCIPLES

1. Changing the shape of your plate

The key is to combine different food groups together, making sure you include the right percentage of protein and complex carbs (vegetables, beans, pulses – low GI) and reduce the simple carbs (bread, potatoes, pasta etc). Making these changes will help you to feel fuller for longer, and having plenty of protein can help to build and retain muscle stores.

Combining the foods in this way will maximise the benefits of a healthy diet and minimise the frequency of insulin production. The tables over the page will give you the combination for each meal that you need to achieve.

2. Changes to the types of carbs we eat

Making simple changes of the carbs you eat will help with weight loss and improve your overall health. So make some switches from simple carbs to complex carbs – changes like having blueberries on your porridge instead of sugar, change from white to granary bread, will help give a slower steadier release of energy.

Sugar is just as much to blame for weight gain as is fat. You will benefit enormously by cutting down on the amount of sugar in your diet which is of high importance in achieving good digestive health. By following the plan you will be able to make the switch and cut out the sugar.

3. Mix and Match

If you have a long term weight issue and have followed various diets over the years, it is highly probable that some foods have, over time, become off-limits in your mind, while you have grown to consider other foods ‘safe’.

If you keep a food diary of your eating habits, review it after a few days and you may be struck by the fact that you eat the same food nearly every day. In fact, 90% of the time most of us tend to buy the same small percentage – as little as 10% – of foods available to us. Most of us shop, select and order food almost on auto-pilot buying identical products week in, week out. Likewise, many weight-loss plans focus purely on a small group of foods. Perhaps you have followed such plans and in the initial stages they seem to work well eating the same food every day. Yet this strategy eventually makes any plan hard to follow, since you inevitably become bored and seek out foods from the so-called ‘forbidden list’ that you know will satisfy you instead.

Varying the food you eat is vital in order to benefit from the wonderful array of nutrients. Be brave and try a new food every week. The Food Doctor meals will introduce you to an array of foods, some new to you, and hopefully you will try them. Please do, you may develop a taste for exciting new flavours and enjoy broadening your experience of food and enjoy your meals all the more.

4. Eat regularly, but eat right

Losing weight shouldn’t be about starving your body. Eating little and often is a crucial element of our plan. You are probably becoming used to the idea that if you eat the right amount of food combinations that are broken down into glucose slowly, you will create a consistent supply of energy and still be able to lose weight. The timings of when you eat are equally crucial. Eating the right meals and healthy snacks at regular intervals throughout the day should ensure your energy levels remain constant allowing you to function well without hunger cravings.

Within two hours of eating breakfast your blood glucose levels begin to drop. These levels continue to diminish until they reach a low point that the body interprets as hunger. There is an optimal period of time just before you begin to feel hungry and it is during this time that eating something satisfying and healthy will make all the difference to your energy levels. If you have dieted previously you will be familiar with the big mid-morning dip. You may have experienced this is one or more forms – loss of concentration or irritability to feeling slightly shaky. If you follow the Glow GI plan and choose to eat an appropriate snack mid-way through the morning you will be able to combat a slight dip in energy levels and those associated symptoms of hunger.

5. Stay hydrated

Keeping your fluid intake consistently high is imperative in order to aid weight lost. So does that mean drinking plain water only throughout the day. There is confusion as to whether the water in tea, coffee, canned drinks count towards this fluid intake.

Regular tea and coffee contain caffeine, which has a mild diuretic effect and reduces overall hydration. So these drinks do not count toward your required fluid intake. Canned drinks, most of which are carbonated and probably sugared too, also don’t count. Soups and juices do, but nothing beats plain water.

Limit your alcohol intake:

Alchohol can have a detrimental effect on any health programme. It is a fermented produce and as such can affect the levels of beneficial bacteria in the intestines. It is also defined as a simple sugar, so it affects glucose levels quite rapidly – added to which it also acts as a dehydrating element.

THE FINAL BLOW IS THAT ALCOHOL REDUCES YOUR RESOLVE

Check out your local
Glow Coach
for a fitness class that suits you!

6. Start smart

It is essential that at the start of each day you eat a healthy breakfast. You may not have much appetite first thing and mornings can be stressful organising family and yourself, but investing time in eating breakfast is fundamental to losing weight and feeling your best.

A healthy breakfast such as muesli, porridge with fresh fruit, or natural yoghurt with fruit and seeds should fulfil you until 10.30-11am at which time you can eat a healthy snack in order to sustain your energy levels. These type of breakfasts are easy to prepare and have the right combination of protein and complex carbohydrates. Other healthy options include eggs, toasted granary bread, fruit and smoothies. In our eating plan there are a range of suggestions to inspire you.

7. Eat 80:20

GI Glow in association with The Food Doctor™ plan encourages you to eat little and often so that your hunger pangs are minimised.

However, life often throws a spanner in the works and from time to time you will eat out of line with the plan. No matter how much planning, no matter the amount of coping strategies you are given, there will be times when nothing will work for you apart from your favourite food. The good news is that this is entirely possible within reason.

So what is the 80:20 rule?
If you follow the plan as described above – combining the right food groups, avoiding simple carbohydrates and sugars – as closely as possible, then your food will satisfy you, your success rate will be high and you won’t want to eat the sort of foods you probably see as treats. However as we have said, life happens. You may have a special occasion to attend, going out for dinner or to a party. At these times follow the plan for 80% of the time and you will still achieve success, albeit more slowly.

Try not to veer from the Food Doctor plan every day as this could create a habit in which you crave the wrong types of food and the possibility of slipping back into old habits. On average, use the 80:20 rule to treat yourself two or three times a week, or for that one special occasion, dinner, or party at the weekend.

8. Stop and eat

Modern day living seems to have taken the pleasure out of cooking and eating food. It takes up valuable time, why not let the food manufacturers do your work for you so that you can do something else more important instead. If this sounds familiar, ask yourself how ready-made meals and processed foods have contributed to your weight problems. Try to sit down and eat at least one meal a day with your family. Take your time eating, and you may even find that you linger at the table chatting after your meal is over sharing invaluable time together.

What about your time at work. Is your job stressful and you never get chance to eat a proper lunch so you grab a sandwich at lunchtime? With the GI Glow plan we want you to eat little and often. This means eating mid-morning and mid-afternoon snacks requiring you to take a few minutes away from your desk and prepare the snacks. Taking these few minutes away from your desk, taking a breather, focussing for a short while on something positive and healthy will also help you manage the stresses of work.

If you really cannot leave your desk have some raw, unsalted nuts in your drawer, and measure a palmful in your hand and eat with an apple. If you have meetings and appointments throughout your working day, make sure you leave enough time in between them so that you can eat. If you don’t you are more likely to rely on coffee and biscuits and make food poor choices at lunchtime because your energy levels will be low and you need to replenish quickly.

9. Love fat

What did we say? If you come from a background of dieting, you probably see fat as the enemy. Fat contains nine calories per gram, the highest calorie count of any food there is, and this is why many diet plans advocate limiting your intake of fatty foods.

However, we know that it is saturated fats, not the all important fats, that should be avoided as these tend to be the type of fats more associated with weight gain and cardiovascular disease.

Which fats are good? Overall, the fats that are naturally found in fish (such as salmon, mackerel, tuna, trout and sardines), raw nuts, seeds and olives are those that are most beneficial to your diet. However don’t go overboard on these foods. Aim to eat no more than a palmful of nuts daily and fish four or five times a week. Aim to cut down on saturated fats from fatty cuts of meat, dairy, fried foods and confectionery.

10. Make it social, make it fun – Act Now

This is vital to success – especially in regard to food. Being part of a supportive group, having fun and going on the journey together is key to sustainable health improvement. If you don’t keep focus you will continue to yo-yo, which is hugely damaging to your body over time. Instead, we want Glow members to stay for life as part of an essential life change – enabling you to be fitter, healthier and happier.

A weight loss programme will not prove to be successful if you don’t exercise. The benefits of exercising are far-reaching; helping reduce the risk of cardiovascular disease, osteroporosis and Type 2 diabetes. Exercise can even help you cope with stress more effectively.

Our Glow coaches are the best trained in the country to help you with both eating better forever and with enjoying an exercise regime. If you have never exercised before or for sometime, or have let your fitness levels drop, our Glow coaches will support and guide you into getting fitter forever too. Click here to locate your nearest Coach.

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