Guided Imagery Weekly E-Message 3-20-05

GUIDED IMAGERY WEEKLY E-MESSAGES from IMADULATION.com

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"Imagine Taking Action”, Listen to CD One this week"

“Do the thing and you will have the power.”

Ralph Waldo Emerson

This month we're reviewing “Wants And Needs”, the first CD in the “Food for Thought” comprehensive weight loss program. In April you'll learn how to improve your “Self Love”. Each month a new topic will be explored in depth.

As always, I welcome your questions and will post them at “Ask Ellen”, so everyone can benefit, but am happy to answer privately if you so indicate.

This week includes helpful guidelines for food choices. Interested in the glycemic index, I have provided a list of foods and their ratings. Why we eat and how we eat are important. It also matters what we eat, so I offer the information that follows…

I wish you the best in life….abundance, health, prosperity, joy, peace and love.

Ellen Chernoff Simon
ellen@imadulation.com

MARCH 20, 2005

“WANTS AND NEEDS:” Week Four: Action

Healthy food choices must take into account good nutrition and your individual needs. Since we are all unique, there is a eating lifestyle that is just right for you. The challenge is to use the scientific information that is available and then go within to learn what works best for your body type. Rather than choosing diets that won’t last, I encourage you to choose a lifestyle that is fulfilling and rewarding for you. There is no one quite like you and what works for many, may not be the right path for you. I invite you to take action, examine your lifestyle and make changes :

Are you:

Exercising daily?

Managing your stress?

Making healthy food choices?

Communicating clearly and assertively (rather than eating to deal with your feelings?

In order to maintain a healthy lifestyle, all components are important. For today, I am focusing on sharing a guide to healthy food choices.

Please see below some information about the glycemic index. Choose foods with a lower glycemic index. Also, review the food pyramid and choose a wide variety of healthy foods.

Glycemic Index

*Glycemic Index is a measure of how much our blood sugar rises after we eat a particular carbohydrate. The speed with which the food is converted into blood glucose determines the glycemic rating.

Pure glucose has a rating of 100 on the glycemic index.

Foods with a higher rating than 100 change into blood sugar faster than sucrose. The higher the rank, the greater the effect on your glucose level. The pancreas works to regulate blood glucose levels and releases insulin in response to those levels. If you consume large amounts of food with a high glycemic index, then you can risk developing insulin resistance which is an underlying cause for adult onset, type II diabetes, obesity and unhealthy blood fat profiles.

Foods with a rank over 70 are considered to be high glycemic index foods. Foods that rank as moderate on the glycemic index have a rating of 56-70 and those that have a low glycemic index rank under 56.

Cereals		Snacks		Pasta		Beans
All Bran	51	chocolate bar	49	cheese tortellini	50	baked	44
Bran Buds + psyll	45	corn chips	72	fettucini	32	black beans, boiled	30
Bran Flakes	74	croissant	67	linguini	50	butter, boiled	33
Cheerios	74	doughnut	76	macaroni	46	cannellini beans	31
Corn Chex	83	graham crakers	74	spagh, 5 min boiled	33	garbanzo, boiled	34
Cornflakes	83	jelly beans	80	spagh, 15 min boiled	44	kidney, boiled	29
Cream of Wheat	66	Life Savers	70	spagh, prot enrich	28	kidney, canned	52
Frosted Flakes	55	oatmeal cookie	57	vermicelli	35	lentils, green, brown	30
Grapenuts	67	pizza, cheese & tom	60	Soups/Vegetables		lima, boiled	32
Life	66	Pizza Hut, supreme	33	beets, canned	64	navy beans	38
muesli, natural	54	popcorn, light micro	55	black bean soup	64	pinto, boiled	39
Nutri-grain	66	potato chips	56	carrots, fresh, boil	49	red lentils, boiled	27
oatmeal, old fach	48	pound cake	54	corn, sweet	56	soy, boiled	16
Puffed Wheat	67	Power bars	58	green pea, soup	66	Breads
Raisin Bran	73	pretzels	83	green pea, frozen	47	bagel, plain	72
Rice Chex	89	saltine crakers	74	lima beans, frozen	32	baquette, Frnch	95
Shredded Wheat	67	shortbread cookies	64	parsnips	97	croissant	67
Special K	54	Snikers bar	41	peas, fresh, boil	48	dark rey	76
Total	76	strawberry jam	51	split pea soup w/ham	66	hamburger bun	61
Fruit		vanilla wafers	77	tomato soup	38	muffins
apple	38	Wheat Thins	67	Drinks		apple, cin	44
apricots	57	Crackers		apple juice	40	blueberry	59
banana	56	graham	74	colas	65	oat & raisin	54
cantalope	65	rice cakes	80	Gatorade	78	pita	57
cherries	22	rye	68	grapefruit juice	48	pizza, cheese	60
dates	103	soda	72	orange juice	46	pumpernickel	49
grapefruit	25	Wheat Thins	67	pineapple juice	46	sourdough	54
grapes	46	Cereal Grains		Milk Products		rye	64
kiwi	52	barley	25	chocolate milk	35	white	70
mango	55	basmati white rice	58	custard	43	wheat	68
orange	43	bulgar	48	ice cream, van	60	Root Crops
papaya	58	couscous	65	ice milk, van	50	french fries	75
peach	42	cornmeal	68	skim milk	32	pot, new, boiled	59
pear	58	millet	71	soy milk	31	pot, red, baked	93
pineapple	66	Sugars		tofu frozen dessert	115	pot, sweet	52
plums	39	fructose	22	whole milk	30	pot, white, boiled	63
prunes	15	honey	62	yogurt, fruit	36	pot, white, mash	70
raisins	64	maltose	105	yogurt, plain	14	yam	54
watermelon	72	table sugar	64

* Actually, the GI indirectly measures a food's effect on blood sugar.

FOOD GUIDE PYRAMID

WHAT COUNTS AS A SERVING?

Bread, Cereal, Rice, and Pasta Group (Grains Group)—whole grain and refined

1 slice of bread
About 1 cup of ready-to-eat cereal
1/2 cup of cooked cereal, rice, or pasta

Vegetable Group

1 cup of raw leafy vegetables
1/2 cup of other vegetables cooked or raw
3/4 cup of vegetable juice

Fruit Group

1 medium apple, banana, orange, pear
1/2 cup of chopped, cooked, or canned fruit
3/4 cup of fruit juice

Milk, Yogurt, and Cheese Group (Milk Group)*

1 cup of milk** or yogurt**
1 1/2 ounces of natural cheese** (such as Cheddar)
2 ounces of processed cheese** (such as American)

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group (Meat and Beans Group)

2-3 ounces of cooked lean meat, poultry, or fish
1/2 cup of cooked dry beans^# or 1/2 cup of tofu counts as 1 ounce of lean meat
2 1/2-ounce soyburger or 1 egg counts as 1 ounce of lean meat
2 tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce of meat

NOTE: Many of the serving sizes given above are smaller than those on the Nutrition Facts Label. For example, 1 serving of cooked cereal, rice, or pasta is 1 cup for the label but only 1/2 cup for the Pyramid.

*	This includes lactose-free and lactose-reduced milk products. One cup of soy-based beverage with added calcium is an option for those who prefer a non-dairy source of calcium.

**	Choose fat-free or reduced-fat dairy products most often.

#	Dry beans, peas, and lentils can be counted as servings in either the meat and beans group or the vegetable group. As a vegetable, 1/2 cup of cooked, dry beans counts as 1 serving. As a meat substitute, 1 cup of cooked, dry beans counts as 1 serving (2 ounces of meat).

BMI

	Healthy Weight BMI from 18.5 up to 25 refers to a healthy weight.
	Overweight BMI from 25 up to 30 refers to overweight.
	Obese BMI 30 or higher refers to obesity. Obese persons are also overweight.

BMI measures weight in relation to height. The BMI ranges shown above are for adults. They are not exact ranges of healthy and unhealthy weights. However, they show that health risk increases at higher levels of overweight and obesity. Even within the healthy BMI range, weight gains can carry health risks for adults.

Directions: Find your weight on the bottom of the graph. Go straight up from that point until you come to the line that matches your height. Then look to find your weight group.

Source: Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2000, page 3.

"You see things and you say, "Why?" But I dream things
that never were, and I say, "Why not?" -George Bernard Shaw

Imagining your Success,

ellen chernoff simon
ellen@imadulation.com

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