The G.I. Diet ClinicBy Rick Gallop
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Product DescriptionIt takes only 13 weeks—three months—one season—and you're on your way to permanent, healthy weight loss. Based on the Glycemic Index, and developed by Rick Gallop, author of the New York Times bestselling G.I. Diet, The G.I. Diet Clinic is a complete weight-loss plan that incorporates recipes, meal plans—from breakfast through a late-night snack—motivational techniques and tips, and the inspirational real life stories of dozens of participants from G.I. Diet online workshops, where the average dieter lost 26 pounds—in 13 weeks!
The claim to the G.I. Diet has always been its simplicity: If you can follow a traffic light, you can follow the diet. What Gallop does in The G.I. Diet Clinic is show not only how the specifics of the diet work, but how to survive, enjoy, and ultimately embrace a new way of eating. With a different chapter for each week, Gallop covers meal planning, and how to convert a family's favorite foods into "green light" dishes.
He writes about behavior change and what to do when temptation's too strong and you temporarily fall off the wagon; here, the combination of insightful tips (distract yourself with an activity; pinpoint the exact flavor you want) and encouraging comments from fellow dieters really helps. And he discusses exercise, dining out, unrealistic expectations, emotional eating, and "the plateau"— how to stay focused and motivated enough to cross it.
Included are 65 delicious green-light recipes, from Oatmeal Buttermilk Pancakes, Rigatoni with Mini Meatballs, and Mushroom-and-Gravy Pork Chops to Apple Raspberry Coffee Cake and Pecan Brownies. That’s right: brownies.
Product Details * Amazon Sales Rank: #91656 in Books
* Published on: 2008-09-25
* Original language: English
* Number of items: 1
* Binding: Hardcover
* 320 pages
Editorial ReviewsAbout the AuthorRick Gallop, author of The G.I. Diet, is an international spokesperson for the diet he designed out of his own struggles to lose weight. A successful business executive with a keen interest in health issues, he was president of the Heart and Stroke Foundation of Ontario. His Web site is www.gidiet.com.
Excerpt. © Reprinted by permission. All rights reserved.
Vegetable CassouletCassoulet is a traditional French dish from the Languedoc region, consisting of beans and fatty meats such as bacon, sausage and duck. This meatless version chock full of roasted vegetables, garlic and herbs will still satisfy a hearty appetite. Make it on a weekend when you have time to savour the wonderful aromas that will fill your kitchen as it cooks. Gently reheat leftovers either in the oven or on top of the stove for a quick lunch or dinner during the week.
2 cups dried navy beans
4 whole cloves
1 onion, halved
5 cups chicken stock (low fat, low sodium)
4 cloves garlic, crushed
2 sprigs fresh parsley
1 sprig fresh thyme
1 bay leaf
1 cup fresh whole-grain breadcrumbs
1 tbsp + 4 tsp olive oil
2 carrots, sliced into 1/2-inch rounds
1 sweet potato, cut into 1-inch pieces
8 oz celeriac (or celery root), cut into 1/2-inch pieces (about 2 cups)
2 pinches each salt and freshly ground pepper
1 onion, chopped
1 stalk celery, chopped
12 oz Brussels sprouts (14 to 16), trimmed and halved
8 oz mushrooms, roughly chopped
1 cup dry white wine
1/4 cup tomato paste
1 tbsp chopped fresh rosemary
1 tsp dried thyme
1 tsp dried oregano
1. Cover beans with 6 cups water and soak for 8 hours or overnight. Drain.
2. Push 2 cloves into each onion half. Place in large saucepan along with beans, stock, garlic, parsley, thyme and bay leaf. Bring to boil; cover and simmer for 1 1/2 hours or until beans are tender. Reserving cooking liquid, drain and place in large bowl. Discard onion, parsley, thyme and bay leaf.
3. Preheat oven to 425°F.
4. In bowl, toss together breadcrumbs and 1 tbsp oil. Set aside.
5. In bowl, combine carrots, sweet potato and celeriac; toss with 2 tsp oil and pinch each salt and pepper. Arrange in even layer on rimmed baking sheet and roast for 25 minutes or until golden brown but still firm. Set aside. Reduce heat to 350°F.
6. In large non-stick frying pan, heat remaining 2 tsp oil over medium-high heat. Cook onion, celery, Brussels sprouts and mushrooms, stirring occasionally, for 10 minutes or until vegetables are softened. Stir in wine, tomato paste, rosemary, thyme, oregano and pinch each salt and pepper; cook for 2 minutes. Stir into beans.
7. Spread half of the bean mixture in 16-cup casserole. Top with roasted vegetables, then rest of bean mixture. Pour in reserved cooking liquid. Bake, uncovered, for 45 minutes. Remove from oven and sprinkle breadcrumb mixture evenly over top. Return to oven and continue cooking for another 45 minutes or until topping is golden and bean mixture is bubbling.
Makes 6 to 8 servings.
Make Ahead: Cook the beans a day ahead and refrigerate. Assemble the rest of the dish the next day.
Meat Variation: Stir in 1/2 lb cooked lean ham, chopped, into bean mixture in Step 6.
* * * * *
Cran-Apple Oatmeal Bars
Tuck these nutritious treats into packed lunches.
3 cups large-flake oats
1 1/2 cups whole wheat flour
2 tsp cinnamon
1 tsp baking powder
1 tsp baking soda
1/4 tsp salt
3/4 cup Splenda
1/4 cup nonhydrogenated margarine
1 omega-3 egg
1 egg white
3/4 cup unsweetened applesauce
2 tsp vanilla
1 cup dried cranberries
1. Preheat oven to 350°F. Line a 13 x 9-inch baking pan with parchment paper.
2. In large bowl, combine oats, whole wheat flour, cinnamon, baking powder, baking soda and salt.
3. In another bowl, beat together Splenda and margarine until fluffy. Beat in egg, egg white, applesauce and vanilla. Add oat mixture and stir to combine. Stir in cranberries. Scrape dough into prepared baking pan and bake for 20 minutes or until cake tester inserted in centre comes out clean. Let cool completely and cut into bars.
Makes 24 bars.
* * * * *
Cranberry-Almond BiscottiBoth pretty and delicious, these biscotti make festive treats. Wrap some in a clear plastic bag and tie with ribbon for a hostess gift. Whole wheat pastry flour gives the biscotti a more delicate texture, but if you can’t find it, you can use regular whole wheat flour.
Juice and zest of 1 orange1 tbsp Amaretto liqueur
1/2 cup dried cranberries
1 1/2 cups whole wheat pastry flour
1/2 cup Splenda
1 tsp cinnamon
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp ground nutmeg
1 omega-3 egg
1 egg white
1/2 cup toasted almonds, chopped
1. Preheat oven to 350°F. Line a baking sheet with parchment paper.
2. In small saucepan, heat orange juice, Amaretto and cranberries just until hot. Remove from heat; let stand for 10 minutes. Drain, reserving juice.
3. In large bowl, mix together flour, Splenda, cinnamon, baking powder, baking soda and nutmeg.
4. In separate bowl, whisk together egg, egg white, orange zest and 2 tbsp reserved juice from cranberries; stir into dry mixture until combined, adding more juice if necessary to make dough moist. Stir in almonds and cranberries.
5. Transfer dough to prepared baking sheet. With lightly floured hands, press into 16-inch log; flatten slightly. Bake for 20 minutes or until firm. Let cool for 10 minutes on rack.
6. Reduce oven heat to 325°F. Cut log diagonally into 1/2-inch thick slices. Place on baking sheet, leaving 1 inch between biscotti. Bake until golden brown and crunchy, about 25 minutes. Let cool on rack.
Makes 20 cookies.
Make Ahead: Store in airtight container up to 1 week or wrap and freeze up to 3 months.
* * * * *
Orange-Scented Broccoli and Leek SoupThe unusual combination of ingredients gives this soup personality.
2 tbsp olive oil
4 cups thinly sliced leeks (white and light-green parts only) (see helpful hint below)
6 cups chicken stock or vegetable-based “chicken” stock (low fat, low sodium)
6 cups broccoli florets, cut into small pieces
1 cup large-flake oats
Zest of 1 medium orange
1/2 tsp red pepper flakes
1/2 tsp each salt and freshly ground pepper
2 cups skim milk
1/2 cup shredded light-style cheddar cheese (optional)
Freshly ground pepper
1. In large soup pot, heat oil over medium-high heat. Cook leeks for 7 to 8 minutes or until softened and golden brown. Add stock, broccoli, oats, orange zest, red pepper flakes, salt and pepper. Bring to boil; reduce heat and simmer, covered, for 30 minutes or until vegetables are soft. Stir in milk; continue to cook for another 10 minutes.
2. Serve each bowlful with sprinkle of cheddar cheese, if desired, and freshly ground pepper.
Makes 6 to 8 servings.
Helpful Hint: To clean leeks, cut dark green part off and remove any outer layers. Trim root end. Cut leek in half lengthwise and rinse under water to remove any dirt. Pat dry.
* * * * *
Why Have We Become So Fat?Nearly 56 percent of Canadians are overweight, and our obesity rate has doubled over the past twenty years. What’s happening to us? Why, in a relatively short time, have we gained so much weight? Diet books in the past have specified various reasons. In the eighties, we were told that we had too much fat in our diet. Most recently we were told that fat wasn’t the problem; it was actually carbohydrates. But both these explanations proved to be far too simplistic, and we soon realized that eating a low-fat or high-protein diet wasn’t the solution for our collective weight crisis.
At its most basic, our problem is that we’re consuming more calories than we’re expending, and the resulting surplus is stored around our waists, hips and thighs as fat. But to explain why we’re consuming more calories, we need to get back to basics and look at the three fundamental elements of our diet: carbohydrates, fats and proteins. We’ll start with carbohydrates, since the popularity of low-carb diets like the Atkins program has made them a hot topic and given them a bad rap. Though they’ve been blamed for all our weight problems, their role in weight control has been greatly misunderstood.
CarbohydratesCarbohydrates are a necessary part of a healthy diet. They are rich in fibre, vitamins and minerals, including antioxidants, which we now know play an important role in the prevention of heart disease and cancer. Carbohydrates are also the primary source of energy for our bodies. They are found in grains, vegetables, fruits, legumes (beans) and dairy products.
Here is how carbs work: when you eat an orange or a bagel, your body digests the carbohydrates in the food and turns them into glucose, which provides you with energy. The glucose dissolves in your bloodstream and then travels to the parts of your body that use energy, such as your muscles and brain. So carbs are critical to everyone’s health. What is important to realize when managing weight, however, is that not all carbs are the same.
Some carbohydrates break down into glucose in our digestive system at a slow and steady rate, gradually releasing their nutrients and keeping us feeling full and satisfied. Others break down rapidly, spiking our glucose levels and then disappearing quickly, leaving us feeling hungry again. For example, old-fashioned, large-flake oatmeal and cornflakes are both carbohydrates, but we all know the difference between eating a bowl of oatmeal for breakfast and eating a bowl of cornflakes.
The oatmeal stays with you – it “sticks to your ribs” as my mother used to say – whereas your stomach starts rumbling an hour after eating the cornflakes, propelling you toward your next snack or meal. If, throughout the course of a day, you are eating carbs that break down rapidly, like cornflakes, as opposed to those that break down slowly, you will be eating more and, as a result, will begin to put on weight. If, however, ...
Customer Reviews
Not for busy singles 
I have no problem with the content per se. The diet itself with the red/yellow/green light layout is easy to understand. However, like all of Mr. Gallop's other books, this is very, very recipe-oriented, and with the exception of omelets and salads, nearly all the other recipes are for at least 4 people. That's fine if you're cooking for a family and your evening schedule is somewhat leisurely.
For busy singles - or even the rushed family member eating solo - who just want to assemble a quick meal, there's no alternatives offered in any of the menu plans. The author assumes that you're always cooking for 4 people, at least two, and sometimes 6 or 8. His premise is that you have more time to spend cooking each and every night. (Frankly, if that were the case, I wouldn't have needed books like Mr. Gallop's in the first place.)
I like his approach, but it's just not just user-friendly for busy singles, hence the lower stars.
Great cookbook includes staples and new dishes too! 
I was given this book as a gift after I had started the GI diet. I find myself time and time again going back to my favorite recipes in this book. My favorites include the black bean burritos, strawberry tea bread, carrot muffins, tortilla chips, Mediterranean summer salad, black bean tabbouleh, falafel with yogurt mint sauce, barley risotto, coconut curry beef, bacon and egg muffins, and apple burritos. Can you tell I love this cookbook?
I find a lot of great recipes that fix my cravings for ethnic foods and just as many that fit the bill for your basic American fare. I would recommend this cookbook to anyone, not just those trying to lose weight. It has very sensible and delicious recipes that are easy to follow and turn out great.
70 Pounds and counting...This diet has really worked for me and I want to add some of my observations. There are some pretty comprehensive reviews on here already so I will not summarize anything from the book to minimize repetition.
Stats on me:I started in May of 05 and lost 5 pounds a week for the first four weeks. I only lost so much because I was well over 200lb (as a 5'5'' female). After that it was more gradual with plateaus and minor ups and downs. I have gone periods were I was only following it 50% faithfully and did not gain the weight back. I am moderately active: gym two to three times a week (usually for an hour water aerobics class) and I do not have a car so I walk everywhere.
Diet Pro's:- Its Healthy. No doctor would be concerned if his/her patient ate veggies and balanced whole grains and lean proteins. Worst-case scenario: you try it and don't loose weight, but you will not have hurt your metabolism or raised your cholesterol in doing so.
- Its Not a Gimmick. This is not based on "eat all the bacon and cheese you want" or some other counter-intuitive nonsense. Its principals are in line with what is known and widely accepted in medical science.
- Cuts Cravings and is designed to keep your belly full. With three meals and three snacks a day of slowly digested food I am not hungry. Additionally, keeping my blood sugar stable stopped the need to binge eat.
- Not dogmatic. Ever read a diet book where you feel like the author is practically trying to convert you to a religion? Gallop certainly believes in this diet and he makes no mention that it might not work for every person (see con below), however he spends most of his time laying out simple science and practical guidelines. He even says your goal should be to follow it 90% of the time. If you have a cookie, big deal, the worst thing that can happen is it will take slightly longer to lose some weight.
Diet Con's:- Unfortunately, as with all diets, this will work great for some people and not for others. Its more likely to work for you if you:
o Tend to carry your fat in the belly. i.e. "apple," "barrel," or "cone" shaped for women, or a guy with a "beer belly"
o Have major cravings for carbs - perhaps even binge eat on things like pastries, candy, pasta and bread.
o Have been diagnosed with insulin resistance, pre-diabetes, or even type II diabetes
-The recipes can be bland - more from the author not being a chef, not the principals of the diet, so if you are a practiced cook you can make alterations for flavor and texture that stay true to the diet. The book encourages you to go the author's website where there are recipes submitted by readers available for free and they are quite good.
-You will have to cook. I have been on this diet for over two years and like to cook, so its been great for me. This book in the series is by far my favorite.
***UPDATE June 2008***
Make that 90+ pounds lost in three years. I still cook most of my food from the recipes found in Gallop's books. They have passed the picky boyfriend test, potluck test and the I can stick to this for the rest of my life test. Some points:
-During this time I have gone months and months with no weight loss but I was only *mostly* following the diet. I think I needed these breaks.
-I work out intensely for 60 minutes 4 days a week now.
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The Carbohydrate Addict's No Cravings Cookbook
