Personal Health Intiative Training

Chocolate Pudding (Makes 6 servings)
3 cups of COLD unsweetened almond milk
1 large package of sugar-free, fat-free Jell-O Chocolate Instant Pudding
2 scoops of chocolate protein powder
Whisk all ingredients together for 2 minutes
Set in refrigerator and enjoy later
95 calories, 1.8 grams of fat, 8.4 grams of protein, 10 grams of carbs 420 mg of sodium,
Clean Shrimp and Egg Salad (Makes 5 servings)
1 bag of frozen, cooked, ready-to-eat small shrimp (Got mine from Kroger)
4 boiled egg whites
1 boiled egg
3 tbps of Spectrum Eggless, Vegan Mayo (You can use non-fat cottage cheese instead or non-fat greek yogurt)
3 tbps of yellow-mustard
any seasoning you like.
Mix all ingredients together in a large bowl
Chill and serve cold
134 calories, 4.8 grams of fat, 22 grams of protein, .3 grams of carbs, 364 mg of sodium,
(I had mine on top of one-slice of brown rice bread…if you are not wheat-free then top one slice of whole-wheat bread)
Black Bean Salmon Patties (Makes 4 servings) (Taken from the Low-Glycemic Index Cookbook)
1 can of sockeye salmon (with the bones)
1/2 cup of organic black beans
1/4 cup of organic rolled oats
1 tbsp of extra virgin olive oil
1 egg white (raw)
Mix  all ingredients in a large bowl
Form 4 patties
Heat olive oil in a skillet
Brown the patties for a few minutes on each side
233 calories, 10.9 grams of fat, 7.9 grams of carbs, 24.8 grams of protein, 350 mg of sodium
You might have heard about the glycemic index and load in relation to diabetics and carbs; however, it is a strategy that you can use for weight loss. Not only does this way of eating help control blood sugar but it will help you lose weight. You will have more energy throughout the day. Carbs are not the evil enemy as you might think but some foods are high on the index and others are low. Usually, highly processed foods are high and foods in their natural state tend to be lower but not always. You want to pay attention to the load more so than the index. Below is a chart that should help. The one exception for eating high-glycemic foods is after a workout when your body will process it better.
Check this site out for a printable chart of foods and their glycemic load.
“You should limit your daily GL based on your weight.

Weight (pounds) GL Points per day

Less than 150 55

150-175 65

More than 175 80

Protein and Fats do not have a Glycemic Index or Glycemic load, but they should be limited based on the guidelines in the menu plans and typical day instructions.”



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