03/05/11

Sleep: 6.5 hrs

Food:

Yoghurt, orange, kiwi, almonds & walnuts - sore throat's being kept at bay

Fish and mango curry with brown rice leftovers.

Rainbow Trout, spring greens, broccoli & avocado
Healthy flap jack

Apple & handful of almonds
Salmon, ratatouille & green beans


Water: 3 litres minimum


Energy Levels:  Tired after a morning rushing around on the bike.


Activities: Biked 15.8 miles - feeling it in the legs today - leg extension work in the gym and football yesterday...  Cry me a river...


Temptation?  Nothing


Mood: Ok


Notes:

Lunch was the most textbook meal I've had so far.  Rainbow trout shallow fried in coconut oil, plenty of green veg with olive oil drizzled over, and a whole avocado - If you look at the picture, half of the plate is filled with veg, this is how it should be every meal!  You never hear anyone say "you know what I just couldn't stop eating brussel sprouts last night", the more veggies the better - they're providing the majority of the carbohydrates in this meal, the fish is obviously my protein source and the avocado my healthy (monounsaturated) fats...

Rainbow Trout, spring greens, broccoli & avocado

Ok Glycemic Load - As I mentioned in an earlier post, Glycemic Index (GI) is the rate at which a food will elevate blood sugar levels.  Glycemic Load is calculated by multiplying this figure by the amount of carbohydrate contained in that serving.

E.g.  Food 'a' contains 100g's of carbs and has a GI value of 10.  GL = 100x10/100 = 10

Food 'b' contains only 10g's of carbs but has a GI value of 100.  GL = 10x100/100 = 10

These foods have radically different GI values, but due to the carbohydrate content, have the exact same Glycemic Load.  This demonstrates that we have to take into account both the carbohydrate content and GI value when making food choices.

The Glycemic Load scale; Sub 10 = LOW.  11-19 = MED.  20+ = HIGH

100g's of white French baguette is roughly 50% carbohydrate and has a GI value of 95 (more than twice as high as a slice of chocolate cake!) = a Glycemic Load of 47.5 (very high!)