The Low GI Guide to Living Well With PCOS
by Brand-Miller, Dr. Jennie; Farid, Dr. Nadir R.; Marsh, KateEdition: Revised
Format: Paperback
Pub. Date: 2011-02-01
Publisher(s): Balance
Other versions by this Author
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Summary
Rev. ed. of: New glucose revolution guide to living well with PCOS / Jennie Brand-Miller, Nadir R. Farid, Kate Marsh. 2004.
Author Biography
Jennie Brand-Miller, PhD, one of the world's leading authorities on carbohydrates and the glycemic index, has championed the GI approach to nutrition for more than twenty-five years. The late Nadir R. Farid, MD, was an internationally recognized investigative and clinical endocrinologist. Kate Marsh, PhD, RD, CDE, is a practicing dietitian and diabetes educator in Sydney, Australia.
Table of Contents
| Introduction | p. xi |
| Understanding PCOS | p. 1 |
| How can I tell if I have PCOS? | p. 1 |
| A little history | p. 2 |
| PCOS is more common than you'd expect | p. 2 |
| Doctors have to suspect it to diagnose it | p. 5 |
| The insulin resistance link | p. 6 |
| What exactly is insulin resistance? | p. 6 |
| How does excess insulin cause PCOS? | p. 7 |
| How insulin causes excess body fat | p. 9 |
| Can you inherit insulin resistance? | p. 10 |
| Why is insulin resistance so common? | p. 11 |
| PCOS is a risk factor for further medical complications | p. 12 |
| Signs of the insulin resistance syndrome | p. 13 |
| Effective medical management of PCOS | p. 14 |
| A much-wanted pregnancy | p. 17 |
| Skin and hair | p. 18 |
| The longer term | p. 19 |
| All about Carbohydrates and the GI of Foods | p. 21 |
| Back to basics | p. 22 |
| PCOS and the insulin connection | p. 23 |
| What you need to know about your metabolism and the fuel hierarchy | p. 24 |
| Carbohydrate is nature's primary fuel | p. 25 |
| Top 20 sources of carbohydrates | p. 25 |
| What is carbohydrate? | p. 26 |
| Carbohydrate is brain food | p. 28 |
| What's wrong with a low-carbohydrate diet? | p. 29 |
| How much carbohydrate do we need? | p. 31 |
| Is a high-carbohydrate diet for you? | p. 32 |
| Is a moderate-carbohydrate diet for you? | p. 33 |
| The GI: the real deal on carbohydrates | p. 33 |
| The key to understanding the GI is the rate of digestion | p. 36 |
| What determines a food's GI? | p. 37 |
| The GI was never meant to be used in isolation! | p. 37 |
| The right kind of carbohydrate | p. 38 |
| The right kind of fat | p. 40 |
| Factors that influence the GI value of a food | p. 41 |
| Where do you find the good fats? | p. 44 |
| What about protein? | p. 45 |
| Chapter 2 in a nutshell | p. 46 |
| Four Steps to Taking Charge | p. 49 |
| The four steps | p. 50 |
| Managing your weight | p. 51 |
| Avoiding the dreaded yoyo dieting cycle | p. 52 |
| So, what's the healthy way to lose weight? | p. 54 |
| Eating well | p. 58 |
| How do I change my diet? | p. 59 |
| Get Active with PCOS | p. 61 |
| Why exercise matters | p. 62 |
| What type of exercise and how much? | p. 63 |
| Resistance training: not just for the guys | p. 64 |
| Interval training: getting the most out of your sessions | p. 65 |
| Our top ten ways to get moving | p. 66 |
| Building more activity into your day | p. 69 |
| How to stay motivated? That's not just your problem | p. 71 |
| Take Care of Yourself | p. 73 |
| Surviving stress | p. 73 |
| Sleeping soundly | p. 77 |
| Seeking support | p. 79 |
| Stopping smoking | p. 81 |
| Putting GI to Work in Your Day | p. 83 |
| I understand GI but what is GL and what does it mean? | p. 83 |
| The optimum diet for women with PCOS | p. 84 |
| Seven dietary guidelines for women with PCOS | p. 84 |
| The flavor on fluids | p. 106 |
| A quick guide to healthy low-GI eating | p. 107 |
| Putting it all together-a typical day the low-GI way | p. 108 |
| Snacks | p. 112 |
| Eating out | p. 113 |
| Your healthy low-GI shopping list | p. 114 |
| PCOS Kickstart Diet | p. 117 |
| Kickstart Menu | p. 118 |
| Kickstart Vegetarian Menu | p. 120 |
| Kickstart Gluten-free Menu | p. 122 |
| Recipes | p. 125 |
| Breakfasts | p. 125 |
| Quick-and-easy light meals | p. 133 |
| Main meals | p. 146 |
| Desserts and sweet treats | p. 169 |
| The Authoritative Tables of GI Values | p. 177 |
| Key to the table | p. 177 |
| The tables | p. 181 |
| Glossary | p. 223 |
| Further Reading | p. 227 |
| References | p. 229 |
| Acknowledgments | p. 233 |
| About the Authors | p. 235 |
| Index | p. 237 |
| Table of Contents provided by Ingram. All Rights Reserved. |
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