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Posts Tagged ‘apples’

  1. Fabulous and Friendly Fiber – A Dieter’s Best Friend

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    March 12, 2015 by Johanna Burani

    Nutritious Apple With Health Facts LabelWe can call it “cellulose, pectin, lignin, roughage,” or we can just say “lentils, berries, nuts, beans, artichoke, carrots.” What we’re talking about is dietary fiber. We all know fiber is good for us for regularity and cardiac and glycemic health and certainly for satiety and weight loss.

    A word about the beneficial effects of fiber on weight loss.  Literally, one word: “easy.”

    A 2012 study conducted at the University of Massachuettes School of Medicine confirmed findings from other studies, namely, that focussing on just one dietary change: eating sufficient fiber (30 grams) every day, promotes gradual weight loss.

    How nice that, for a change, we can add food to our diet when trying to lose weight rather than take it away! 

    What does 30 grams of fiber look like on a plate? Well, it would be on 3 plates (for breakfast, lunch and dinner) and some quick-grab snacks too. Take a look:

    Breakfast: a cup of old fashioned oats with a cup of strawberries (7 grams)

    Lunch: ham and cheese on 2 slices of rye, and an apple (8 grams)

    Snack: 1 oz. almonds (4 grams)

    Dinner: a cup of beef barley soup, a stuffed artichoke (12 grams)

    Snack: 6 oz. fat-free Greek yogurt, 1 tablespoon honey, 1 tablespoon sunflower seeds (1 gram)

    There are 32 grams of fiber right there! See how easy it is? Now, if this seems like too much fiber too quickly for your system, start with less high-fiber foods and work your way up.

    Here’s a link to the Mayo Clinic’s list of fiber-rich foods to you get started.

    Happy chewing!


  2. Magnificent Magnesium – What Would the Body Do Without It?

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    November 19, 2014 by Johanna Burani

    Magnesium is the 8th most abundant element in the earth’s crust, accounting for 13% of our planet’s mass. It’s been used in aerospace construction since wpid2046-Fish.jpgWorld War I, is present in today’s cars, beverage cans, golf clubs, fishing reels and even firework sparklers. Who knew?

    Magnesium is also found in the human body. It helps all living cells communicate with each other enhancing nerve cell function, assisting in the conversion of glucose into cell energy and promoting glucose storage in the liver and muscles if it’s not needed right away. It participates in the biochemical reactions of more than 300 enzymes involved in ceaseless metabolic activities, including insulin secretion and cellular insulin sensitivity. Who knew? keep reading »


  3. Low GI Recipe: Caramelized Autumn Fruit with Yogurt Sauce – Italian Style

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    October 31, 2012 by Johanna Burani

    Low GI Recipe: Caramelized Autumn Fruit

    Italians prefer their fruit to showcase their natural sweetness and this recipe does just that.  The spices and natural sweeteners blend harmoniously with the cooked fruit.  You might never dream of adding vinegar to fruit but leave it to the Italians!  The balsamic vinegar blends together all the flavors of this compote as soon as it hits the palate. keep reading »


  4. Low GI Recipe: Fruit Compote with Grand Marnier

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    December 30, 2010 by Johanna Burani

    Low GI Recipe:Fruit Compote with Grand Marnier

    Italians eat fruit for dessert. Fresh fruit must be just that – fresh. As the winter season draws to an end, before the spring berries and early fruits (like apricots and cherries) appear, cooks take their not-so-fresh-anymore apples and pears and slowly stew them, often adding spices and liqueur. Here’s how I do it.

     

    keep reading »


Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

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