Sigh

I am missing my old whole foods, low fat, plant based diet. I wish I had the finances to be able to have a completely different menu than the rest of my family. I just feel so much better when I can eat that way. Ugh I wish this was easy.

I get groceries tomorrow and I will try to get more vegetarian foods to eat while still sticking to the foods on the Green foods list. I need to feel good as I lose weight.

GI Grocery List

If you're new to the G.I. diet, this is a good starter grocery list to get your pantry and fridge stocked. Some recipes will require additional ingredients, but this is a great base list that you can use to make a lot of great dishes, or just to snack on "as-is":

PRODUCE:
Apples
Citrus fruits like Oranges, Satsumas, and Grapefruit
Berries
Grapes (freeze these for a frozen treat!)
Carrots
Celery
Salad Greens
Tomatoes

CANNED/JAR ITEMS:
Canned Chickpeas (Garbanzo Beans)
Canned Black Beans
Canned Tuna
Spaghetti Sauce (No sugar added)
Broth (Chicken or Veggie)--I recommended buying bouillon cubes
Unsweetened Applesauce

BAKING ITEMS:
Whole Wheat Pastry Flour or Spelt Flour
Unsweetened Cocoa Powder
Agave Nectar (I prefer Light as opposed to Amber), Splenda (or another sugar substitute)
Baking Powder
Baking Soda
Vanilla Extract
Almond Meal (Ground Almonds)
Ground Cinnamon

MEATS:
Fish (Salmon and Halibut are highest in Omega-3)
Skinless Chicken
Lean Beef
Low-Fat Tofu and/or Veggie Burgers as a meat substitute
Shrimp
Canned Tuna

ADDED SOURCES OF PROTEIN:
Yogurt (Goat Milk Yogurt or Soy Yogurt if you're lactose intolerant)
Cottage Cheese
Eggs (Egg Substitute or Liquid Eggs if you want less cholesterol)
Skim Milk (Unsweetened Almond or Soy Milk if you're lactose intolerant
Hummus (a middle eastern "dip" made with chickpeas/garbanzo beans, olive oil, and spices)

BREADS/GRAINS/CEREAL:
Whole Wheat Bread (check the label to make sure it's not made with honey or sugars!)
Whole Wheat Tortillas
Sprouted Wheat Bread (Ezekiel)
Plain Oats/Oatmeal (not instant)
Whole Wheat Pasta
Basmati Rice
Brown Rice
All-Bran Cereal or 100% Bran Cereal

GOOD FATS:
Olive Oil
Canola Oil
Non-hydrogenated Margarine (Earth Balance if you're lactose intolerant)
Natural no-sugar added Nut Butter (Peanut is cheaper, but Almond is super tasty!)
Almonds

SEASONINGS/FLAVORINGS:
Balsamic Vinegar
Sea Salt (With Iodine!)
Ground Pepper (Or buy a pepper grinder and peppercorns for more flavor!)
Garlic
Low Sodium Soy Sauce
Fat-Free Mayo

BEVERAGES:
Unsweetened Apple Juice
Orange Juice not from concentrate
Water Purification Pitcher or Device for your Sink Faucet (If you don't like tap water, like me! Brita and Pur are two popular manufacturers)
Seltzer Water (mixing this with juice helps satisfy your soda craving!)

Once you've purchased the above, purge your pantry and fridge of the following:
*White Rice
*Cereals that aren't all bran or plain oats
*Muffins (English and otherwise)
*Sugar
*Soft Drinks
*White bread
*Butter
*Artificial Juices/Juice Blends
*Sugary Peanut Butter
*Potatoes
*Fried Frozen Foods
*Honey
*Molasses
*Ice Cream
*Pretzels
*Chips
*Pudding
*Jello
*Popcorn
*Breaded Frozen Foods
*Baked Beans
*Refried Beans
*Bagels
*Regular Mayo
*Cream Cheese
*Donuts
*Cookies
*Crackers
*Rice Noodles
*Macaroni and Cheese
*Rice Milk
*Bacon
*Salami
*Hot Dogs
*Chocolate (other than 70% Cacao-or higher-Dark Chocolate)
*Full-fat Cottage Cheese
*Full-fat Milk
*Watermelon and Canteloupe
*White or All-Purpose Flour

Depressed? Don't be! There are plenty of ways to please your sweeth tooth and your snack cravings. I promise. The best thing about the G.I. Diet is that you eat often, so you won't be hungry. If anything, the G.I. Diet has you eating more than you ever did before.

*I've put an asterisk next to these foods to help you remember to AVOID them

The GI Diet

Explanation of the GI Diet:

Rick Gallop's "The GI Diet" is one version of a glycemic index based diet. He splits food into 3 groups:

Green
(eat freely)

Bakery: 100 per cent stoneground wholemeal bread; wholegrain, high-fibre breads (about 3g of fibre per slice)

Fish: all fresh fish; fish tinned in water; sashimi; smoked fish; squid; mussels; oysters; prawns; lobster; fresh crab; fresh clams

Meat: lean minced beef; back bacon; lean deli ham; tenderloin; chicken, game or turkey breast without skin; veal; venison

Pasta: all unadorned pasta - wholemeal is even better

Grains: barley; basmati rice; brown rice; quinoa, buckwheat; bulgur wheat; wild rice

Fruit and vegetables: all fresh green vegetables; tomatoes; peppers; fresh peas; carrots; cauliflower; mushrooms; new potatoes; most fresh fruit

Dairy: skimmed milk; cottage cheese; non-fat yogurt

Drinks: water; decaffeinated coffee; diet soft drinks (without caffeine); light instant chocolate; weak tea

Also: tinned tomatoes, tomato puree; dried beans; low-fat baked beans; tinned chick peas; tinned butter beans; vinegar; olive oil; low-fat low sugar dressings; olives; hummus


Yellow
(very limited quantities)

Bakery: wholemeal pitta bread; rye bread; sourdough; thin wholemeal pizza crust; wholegrain breads

Fish: salt cod; seafood salads

Meat: sirloin beef; fresh ham; pork shank; roast or casseroled chicken or turkey; turkey bacon; lamb loin chops

Pasta: rice noodles; basil pesto

Fruit and veg: artichokes; corn; beetroot; pumpkin; squash; sweet potatoes; apricots; bananas; mango; pineapple

Drinks: most unsweetened juice; non-alcoholic beer; vegetable juices; diet soft drinks with caffeine

Dairy: one per cent fat milk; low-fat cream cheese; low-fat cheese; low-fat mozzarella; soya cheese

Also: most tinned vegetables; sesame oil; vegetable oil; sunflower oil


Red
(avoid these)

Bakery: bagels; baguette; croissants; crumpets; white bread

Fish: breaded fish or seafood; seafood pate

Meat: sausages; beef on the bone; streaky bacon; spare ribs; duck; goose; offal

Pasta: pasta filled with meat or cheese; pasta sauces with added sugar; cream sauces

Grains: arborio rice; millet; instant rice

Vegetables: broad beans; parsnips; swede; turnips; mashed or baked potatoes; melons, including watermelon; tinned peas

Dairy: cream; full-fat milk; goats' milk; rice milk; most cheese; full-fat yogurt; sour cream

Drinks: all sweetened drinks; coffee; alcohol; sports drinks; tonic water; watermelon juice

Weekly weigh-in

Well, I have surveyed the damage from my fall from the path to a healthier me and it wasn't as bad as I thought. I am 0.2 lbs heavier than I was exactly one month ago. That is not so bad. I can fix that. Prince Charming likes me new weight loss plan and has agreed to doing this with me, or at least giving me the freedom to cook only meals that suit my plan and to get better food in the house. It will be so much easier to do this if I am not trying to afford two sorts of groceries in the house and cooking yummy food for the family that I am not allowed to eat. I am going to keep trying to get more active with my family and I will be getting the groceries to suit my new plan on April 1st.

I am making a list of the Green Light foods and putting it on a green sheet of paper and sticking it to my fridge. Then, when I go grocery shopping, I will take that paper with me. Smart, huh?