As if rising obesity and diabetes rates weren't  discouraging enough, Scientists have recently discovered that a diet high and sugar can actually make you more dumb. Researchers and the University of California Los Angeles (UCLA) published a study in which they fed a sugar solution to two groups of rats for a period of 6 weeks. One group was given brain-boosting omega-3 fatty acids in the form of flaxseed oil and docosahexaenoic acid (DHA), and the other group was not.



Before the scientists fed each group of rats with the sugar solution, the rats spent 5 days in training in a complicated maze. By the end of this time, the rats had learned how to solve the maze efficiently. After the 6 weeks of sugar therapy, the rats who only ingested the sugar solution were slower to solve the maze, and their brain activity had also slowed. Their synapses had trouble signaling one another, disrupting the rats' ability to recall the maze they had completed a few weeks earlier. The rats who had been given the omega-3 fatty acid solution had no problems getting through the maze.

"Because insulin can penetrate the blood-brain barrier, the hormone may signal neurons to trigger reactions that disrupt learning and cause memory loss," said Dr. Gomez-Pinilla, professor of neurosurgery at the David Geffen School of Medicine at UCLA.



Even more upsetting? Scientists found that Insulin can bridge the blood-brain barrier, and just as other organ systems (like the pancreas) can develop an Insulin resistance, so can the brain.

"Because insulin can penetrate the blood-brain barrier, the hormone may signal neurons to trigger reactions that disrupt learning and cause memory loss," Gomez-Pinilla said.

If you are as crazy about pasta as I am, limiting your starch/carbohydrate intake might seem close to impossible (especially if you could have a love affair with Italian food). All is not lost, because a little ingenuity and creativity can make it all bearable- we have a secret to share with you:

Almost Any Kind Of Pasta, Starch, or Bread Can Be Substituted For a Vegetable. Don't believe us? Check this out:


Courtesy of cilantropist.blogspot.com

With a julienne peeler, you can actually carve delicate noodles from your choice of squash "like a hot knife through butter", no cooking required. Horizontal thin slices can substitute for lasagna noodles, depending on your fancy. Simply top with some grilled chicken, fish, or protein of your choice and drizzle any  low-GI sauce concoction on your dish for full flavor. Just remember, a lot of traditional marinara sauces typically have added sugar. Instead of adding sugar, using flavorful sun-dried tomatoes can pack a bigger punch with more dimension.



Instead of Toast, Biscuts, Bagels, or Rolls, Try Eggplant or Tomato.

That's right. Grilled eggplant can make a stellar substitute for bread. In fact, its flesh can also absorb marinades and flavors very similarly to bread, like this eggplant bruschetta below:



Make Your Own Dough From "Riced" Cauliflower
Just because you're eating Low GI doesn't mean you have to give up foods you love. With the help of a food processor, you can "rice" cauliflower (be careful to pulse it, or else you will completely puree your cauliflower!) and use it as the dough or base to just about anything from pizza crust to bread sticks (except...not bread). Simply add an egg, your choice of spices, and brush your cauliflower dough with extra virgin olive oil to help your crust brown. Voila!


Courtesty of eat-drink-smile.com

What are some of your favorite Low-GI substitutes?

More delicious recipes from TLS to your tabletop! Enjoy!

Roasted Red Saffron Peppers


Courtesy of wholeliving.com

What You'll Need:

• 4 red bell peppers, (about 2 pounds total)
• 2 tablespoons extra-virgin olive oil
• 1 medium onion, halved and cut into 1/4-inch-thick slices
• 2 garlic cloves, minced
• 1/2 teaspoon paprika
• 1/4 teaspoon red pepper flakes
• 1/8 teaspoon saffron
• 2 tablespoons sherry vinegar
• 1/2 cup Nicoise olives, pitted
• Coarse salt and ground black pepper
• 2 tablespoons chopped fresh mint

Courtesy of food52.com

What you'll need:

2 yams or sweet potatoes, diced into 1-inch pieces

1 zucchini, diced into 1-inch pieces

1 can chickpeas, rinsed and drained

2 garlic cloves

3 sprigs parsley, leaves finely chopped

2 scallions, thinly sliced on bias

They say the perfect start to the day may be breakfast. It's no secret breakfast helps kickstart your metabolism for the day, and it can even help you eat more reasonably throughout the day. Only about 1/3 of Americans report eating breakfast every day, and we use the term "breakfast" loosely. Chances are, most of those people are not eating a proper breakfast.

1) Junk the Joe



If your daily morning mantra involves coffee, you're not alone. Our very own Coach Lydia succumbs to Starbucks daily (but she also works out for 4 hours a day). However, a caffe latte is not a balanced breakfast. Milk, espresso, and sugar may be convienient, but it's not Breakfast. Be sure you drink these sparingly and you're not using these to replace meals (no matter what your barista says).


2) Stay Away From Carb-Heavy Breakfasts

A large bagel will offer very little nutritional value and cause your blood sugar to spike. Without protein or fiber to slow your digestion, your body will store your bagel into fat before you even have a chance to burn it off! You're better off staying away.


3) Pump Up The Protein and Fiber



Eating a meal rich in fiber or protein to help keep you full and give your body slow and steady energy to help you power through your day. An egg white omelette or some greek yogurt with fruit and walnuts will go a lot further than your daily morning latte.

As TLS teaches, one of the cornerstones of our health comes from eating a well-balanced Low GI meal. In theory, this makes complete logical sense. In practice, a lot of us have struggled with the logistics of actually doing this. Of course, it's not always easy to sit down and have a nice well-balanced meal for your family (or just you) at any given meal. Here are a few pointers to make it just a little bit easier:

Buy in Bulk- We're not saying buy more than you'll need, but food is cheaper in larger units. Especially if you are cooking for your family, this can make a huge difference.



Freeze Fresh Herbs- Can't ever seem to keep basil or cilantro fresh enough for when you need it? Mince it or freeze it in ice cube trays with a bit of water to help you lengthen the life of your herbs.



Crockpot Cooking- It may seem like cheating, but letting your food cook while you're out and about can leave you precious time to do other things. Especially if one of the biggest reasons you don't cook regularly is because of the amount of time it takes up, buy a crockpot. There are hundreds of stews, soups and dishes you can make in a crockpot.



Planning Ahead



You can chop the veggies and ingredients you need and bag them. When you're ready to cook them, let them defrost for a day or throw them into your crockpot to simmer!

Pack Your Lunch



Even if you're only taking leftovers, making sure you've prepared yourself healthy food the night before can be key- especially if you're always on-the-go! Having healthy food at hand can make the difference between going out to eat fast food or grabbing something awful from your workplace vending machine. Give yourself the right options so you don't fall prey to poor choices.

What easy cooking tips do you have?