EFK – My 1st 21 Days

I will go for, following five for next 21 days:

1 – low GL, slow digesting, protein rich breakfast

- 1-2 eggs with toast – poached and scrambled not fried.

- natural muesli (hihg % rolled oats) with low fat yoghurt and/or milk

- porridge – king of cereals

- baked beans.

- low fat yoghurt with fruit

- protein shake with milk nad low fat yoghurt

- eat fruit and toast with any of the above.

3 – Look for low fat options wherever possible.

- edam, mozarella and ricotta

- milk, yoghurt

- spreads, sauces and dips

- cut fat off meat and skin off chicken and grill food wherever possible

6- Snacks and nibbles

- few nuts with fruit

- small tin of canned fish or baked beans

- small pots of low fat yoghurt

- a boiled egg

- protein bar or fruit bar or nut bar

- wholegrain snack biscuits – Arnotts Vita Wheat, Nairns Rough Oat Cakes, Ryviat Multigrain

- protein rich topping hummus, feta and spinach

8 – Activity and exercise

- just do it

9 – Drink Water regularly.

EFK – 2/4

From my journal:

- glucose effect and total and saturated fat levels

- Work on 3-5 of the following ten. Use NLP to engrain. benefits in a few days.

- Once mastered add more unttil they become habitual.

Points

1 – low GL, slow digesting, protein rich breakfast

- 1-2 eggs with toast – poached and scrambled not fried.

- natural muesli (hihg % rolled oats) with low fat yoghurt and/or milk

- porridge – king of cereals

- baked beans.

- low fat yoghurt with fruit

- protein shake with milk nad low fat yoghurt

- eat fruit and toast with any of the above.

2-  No white or wholmeal bread

Go for multigrain (Burgen or Vogels).

3 – Look for low fat options wherever possible.

- edam, mozarella and ricotta

- milk, yoghurt

- spreads, sauces and dips

- cut fat off meat and skin off chicken and grill food wherever possible

4 – Eat smaller portions of high GL vegatables like potatoes, kumara and parsnips

- Eat good quantities of green and other vegatables.

- Buy Basmati rice and higher protein pasta

- Eat in moderate quantities.

5- Protein rich food is the sloest digesting and has zero glucose effect. All meals and snacks should contain protein. Good sources – meat, fish (all canned) seafood, eggs, nutts, milk and other dairy produts, beans, chickpeas and legumes.

6- Snacks and nibbles

- few nuts with fruit

- small tin of canned fish or baked beans

- small pots of low fat yoghurt

- a boiled egg

- protein bar or fruit bar or nut bar

- wholegrain snack biscuits – Arnotts Vita Wheat, Nairns Rough Oat Cakes, Ryviat Multigrain

- protein rich topping hummus, feta and spinach

7- Eating out

- Cut down on gley, high fat options with batter, lots of cream etc…

- No muffins, scones – only as a rare treat

- no paninis, baps, foccacia, hamburger buns and white flower produtcts.

- If above ensure there is protein – chicken, tuna, cheese, egg…

- THin crust pizza

- sushi – cut down rolls and eat prawn meat, smoled salmon or chicken

8 – Activity and exercise

- just do it

9 – Drink Water regularly.

10 – Go for best option for food choice rather than whatever.

- plan ahead

EFK – 1/4

From my journal:

EFK 1/4

- Eliminate processed food. Less sustaining, digst quickly and make us feel hungry therefore more food.

- food digested quickly, carbo’s break down to produce glucose, quickly absorbed into blood and tissues. Means high blood sugar levels and if insulin can’t lower, excess glucose is turned into fat by Liver. When this cycle repeats, fat-liver and weight put on:

- Key point amount of glucose we prodcue from food we eat. Glycaemic Load.

- Other key fact is fats contain twice as many kJ as protein and carbos. Therefore choose lower fat options.

- Rule out:

- finely grond wheaten flour (muffins, croisants, paninis, white nad wholemeal bread ,doughnuts ,scones and bread rolls).

- Potatoes, kumara and parsnips

- Raisins, dates and mose dried fruits.

- Most rices. Inc sushi.

- Processed cereals – cornflakes, toasted mesli…

- Some fruit juices