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Making You Healthy- How to change your diet easily
August 04, 2010

This is the everything-you-need-to-know-to-be-as-healthy-as-possible newsletter, brought to you by Kristy Russ, pharmacist and health consultant. I have over 16 years experience in helping people improve their health. I specialize in nutritional medicine, which is the secret of "true" preventative medicine. Yes, if I'm successful in getting people to follow my advice, I will put myself out of a job.

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Tips for
Changing Your Diet
to Low Glycemic

So how's the low glycemic diet going?

After the last e-zine, I know you have all changed your diets to a healthy low glycemic way of eating now, right?

For some of you, it might mean only making a few minor changes. For others, it's a complete overhaul of your diet. That can be a bit overwhelming.

Break it down into steps to make it more do-able:

  1. Get to know what foods are low glycemic

    It makes it easier in a restaurant/grocery store when you have it in your mind what you should be eating.

    The information is readily available in books or on the internet. Here are a couple of websites that give some comprehensive lists: and

    What's the difference between Glycemic Index and Glycemic Load?

    You may have come across these terms in your search.

    Glycemic index is the measure of how quickly the food is converted into sugar. A low value is considered under 50.

    Glycemic load is the glycemic index of a food multiplied by the total carbohydrate content as well, which takes into account portion size. So eating a small amount of a high glycemic index food like pasta might have the same effect on your sugar level as eating a lot of a low glycemic food like large flake oatmeal.

    A low glycemic load value is under 10. It's a more accurate measurement, but it's more difficult to calculate. To me, it's easier to remember which foods have a low glycemic index and use common sense for the rest. Keep the serving sizes of foods that have a higher carbohydrate content small (think sweet or starchy foods like breads, pastas and some fruits like bananas & melons).

  2. Go through your pantry and get rid of all the high glycemic foods
  3. Start your day with a low glycemic meal

    DO NOT SKIP BREAKFAST! It messes up your whole sugar/insulin levels, which leads to cravings. Eat something low glycemic and your whole day will be set up for healthy eating.

    Studies have shown that having 1 low glycemic meal will make your blood sugar more stable through the next 2 meals, even if there are some higher glycemic choices in those meals. That's right- if you eat an excellent breakfast you can "cheat" a little on lunch or supper sometimes.

  4. Have an honest look at your diet

    Choose 1 or 2 of the worst offenders and get rid of those or replace them with healthy low glycemic foods. Keep doing that every week and pretty soon you've eliminated them all and you're left with a low glycemic diet.

  5. Watch your health and energy improve and the extra weight drop!

    And pat yourself on the back for making the change!

  6. Disclaimer: This stepped approach may not work for everyone

    Remember the glycemic rollercoaster I told you about in the last e-zine? You know, the one responsible for your cravings and energy crashes?

    Well, sometimes it's necessary to cut out high glycemic foods "cold turkey". Otherwise, you're just constantly fighting cravings and it will be impossible to change your diet.

    Really. Studies have actually shown that having 1 high glycemic meal will affect your cravings for up to 2 days later!

    How do you change your diet cold turkey?

    You may find a product called "Reset" very helpful. It's a 5 day program to rid you of the glycemic craving cycle. You replace everything you eat with low glycemic, high fiber, nutritionally balanced shakes and bars, as well as high quality nutritional supplements. At the end of the 5 days, you have lots of energy and you're not having cravings anymore! Most people even lose a few pounds by the end of the 5 days (average weight loss is 5 pounds).

    If you're having problems "converting" your diet to low glycemic, this could be just the thing you need. Many people carry on having a shake for their breakfast indefinitely- they taste great, it's quick and easy, AND the low glycemic meal sets up your day for more low glycemic choices!

    You can order the Reset kit here and if you're wanting to continue with the shakes, order your favorite flavor(s) of Nutrimeal as well- each package makes 9 shakes.

    All of the foods Usana makes are certified low glycemic, so if you want to try their snack bars, they're a good thing to keep in your purse or at the office so you don't end up snacking on high glycemic junk if the mood strikes. (The Chocolate Fusion and Peanut Butter bars actually taste like chocolate bars, so you can actually eat healthy and still feel like you're cheating.) You can order these through the same link above.

    If weight loss is your goal, you can carry on replacing 2 meals with shakes until you've reached your goal weight. It was developed as a health product, but it's been extremely successful as a weight loss program. (Remember, insulin tells your body to store fat!)

    To help people lose weight PERMANENTLY and make this the last weight loss "diet" they'll ever need, I developed an on-line support program to give you all the information you need to make this change. Let's face it- it's a whole new way of eating than we were raised. The program basically makes it goof-proof and has been extremely successful for those who have done it.

    Click here to find out all about my PERMANENT weight loss program.

    It may require a bit of work and commitment to change to low glycemic eating, but the lifetime health benefits are definitely worth it!

    Because Laughter Really IS Good Medicine...

    According to a recent article I just read on nutrition, they said eating right doesn't have to be complicated.

    Nutritionists say there is a simple way to tell if you're eating right.


    Fill your plates with bright colors. Greens, reds, yellows.

    In fact, I did that this morning. I had an entire bowl of M&M's. It was delicious!

    I never knew eating right could be so easy!

    What's New at

    Antioxidant Discussion Forums

    Create your very own webpage on my site! (Don't worry- you don't need to know anything about how to do it. If you can type, done!) If you have an interesting story to share or have a comment or question about a topic on the site, you can post it right onto the website. Read about how others have been affected by antioxidants, make a comment on someone else's submission or post your own.

    It's fun. It's free. And you don't have to register for anything.

    Click here to post your own story, comment or question.

    Nutrition News

    Here are links to informative and/or interesting news articles on nutrition...

    Vitamin D Expert Says More Than Half The World's Population Gets Insufficient Vitamin D

    Children In Good Shape Have Better Appetite Control And Energy Expenditure

    Why A Low Calorie Diet Can Extend Lifespan -- Even If Adopted Later In Life

    New Vitamin D Guidelines

    Antioxidants Help Arteries Stay Healthy

    Comments? Ideas? Feedback? I'd love to hear from you. Just reply to this zine and tell me what you think!

    See you next month...

    Good Health to You,

    Kristy Russ, BScPharm Pharmacist and Health Consultant

    P.S. Give your body the best nutrition possible. You'll not only feel better now, but you'll also have that quality of life in the future that you've always imagined for yourself. Click here to find out more.

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