New to eating a low glycemic diet? We've compiled a list of low GI foods to make the transition a little easier. What is the Glycemic Index? The glycemic index (GI) is a scale from 1–100; ranks are given according to the food's effect on your blood sugar levels (the lower, the slower, the better).How Does it Work?The lower a foods GI rating, the slower the carbohydrates you consume are digested, absorbed and metabolized. This causes a steadier rise and fall in blood sugar - no more spikes and crashes!Low GI foods score under 55 and high GI foods will have a score of 70 and beyond. For reference, SoLo bars rank between 22-41 on the GI scale, making them VERY low.Low GI Approved Foods (scientifically proven to steady blood sugar levels): Whole grain, multigrain, rye and sourdough based bread.  Brown rice 

Eat More and Weigh LESS?The secret - eat more high volume foods that are low in calories.This means lots of fruits, vegetables, whole grains, and beans, compared to caloric dense meals made up of meats and sugars. Since lower energy dense diets tend to be of healthier foods, you improve the quality of your diet.Low GI diets adhere to this 'eat more, weigh less" mentality because they are HARD WORK to eat! The types of carbohydrates consumed in the low-GI diets are slowly digested (from non-starchy vegetables, beans and other minimally processed sources).With protein, fibre and fat - SoLo is REAL food. No artificial sweeteners, sugar alcohols or empty calories.

Society is getting fatter and sicker. The World Health Organization calls it the 21st Century Plague. We even have new terms for this global pandemic: “Globesity” and “Diabesity.”But there is hope! A scientific consensus is pointing to blood sugar management as key to managing weight, sustaining energy and living more vitally.Understanding how society got into this mess informs us how to get out of it. But to go forward, we first need to look backwards.Fundamentally, there’s a big disconnect between our “Stone Age” body design and our modern diet and sedentary lifestyle. Our ancestors didn’t hunt in stores or eat processed foods. Diabesity results from a mismatch between a digestive system and metabolism, adapted to a hunter-gatherer environment, being pushed beyond its limits.The source of the problem is the blood sugar “spike, crash and crave.” This metabolic process helped our prehistoric ancestors store

The "spike, crash and crave cycle” is driving the interlinked epidemics of obesity, diabetes and the energy shortfall. This blood sugar roller coaster evolved as a metabolic survival mechanism that helped our prehistoric ancestors survive periods of starvation, but is now compromising our health and driving Diabesity.Evolutionary MismatchDiabesity is the result of a disconnect and mismatch between our prehistoric body design that evolved in a hunter-gatherer environment, and the modern diet and sedentary lifestyle.Our ancestors didn’t hunt in stores, nor did they consume highly-refined carbohydrates. They were physically active in pursuing their food and consumed slow-release carbs from high-fiber sources (bark, roots, unripened fruits and vegetables) that take the entire small intestine to be digested and assimilated, raising blood sugar levels slowly (low Glycemic Index).  This is in contrast to the highly-refined carbs found in most processed foods/beverages that are easily digested, raising blood

COVID-19 has created new impetus for the battle against Diabesity.  The need to resolve the interlinked epidemics of diabetes and obesity, which the WHO calls the 21st Century Plague, is more dire than ever.  COVID-19 is opportunistically exploiting an underlying susceptibility of those living with these chronic health conditions.  According to the CDC, and as reported in a study published in the Journal of the American Medical Association (April 22, 2020), comorbidity resulting from hypertension (56.6%), obesity (41.7%) and diabetes (33.8%) increase the risk of infection and serious outcomes from COVID-19 including invasive medical ventilation, kidney replacement and death.The post COVID-19 world will result in shifting priorities and new adaptations.  COVID-19 has increased the stakes at all levels, requiring a consolidated effort by individuals, health professionals and politicians to tackle Diabesity at its source.  While we currently lack the tools to combat COVID-19, we do have the knowledge and opportunity to win

 Miss the gym? As gyms start to reopen around the country, you might find yourself excited to get back to the gym, but if you'd rather stick closer to home, here are our top 10 favourite online fitness classes. Some even offering free classes. Everything in there from HIIT to Yoga.As this new socially distanced world evolves and we really aren't sure how long it will be until we are back to normal, it's still important to keep moving. Find some motivation and inspiration in these great resources.  HIGH INTENSITY OrangeTheory Fitness Orangetheory is now uploading new at-home 30 minute workout routines daily. You won't need any special equipment. Instructors get a little creative and have you utilize objects you can find around the house like coffee jugs in lieu of weights. Barry's Barry's is rolling out complimentary, twice-daily IGTV Barry's at-home workouts. Choose from two

Another holiday season has come and gone and while the past month was filled with bright and cheery parties and brought a chance to reconnect with friends and family, it was also the season to unintentionally overindulge. One minute you were sharing stories over cookies and warm holiday drinks only to realize “just one” turned into two or three. The holiday season, considered to range from mid-November to mid-January, has been shown to be a major contributor to yearly weight gain. Given that weight gain has important implications in the development of major chronic diseases like diabetes and heart disease, prevention of unwanted weight gain is key. Although there are certain risk factors you can’t control, such as genetics and age, diet and lifestyle are modifiable risk factors that can help prevent weight gain and its negative downstream effects. We’re

CRANBERRY APPLE CRISPThis cranberry apple crisp can be served in place of your typical high GI holiday dessert. It contains lower GI foods, such as apples, rolled oats and spelt flour, and can also be served with your ice cream of choice (optional).Serves: 4-6Ingredients:Filling:3 cups apple*, peeled and chopped 2 cups frozen cranberries, defrosted 3 tablespoons spelt flour ½ teaspoon cinnamon ½ cup maple syrup*A local tart apple is bestTopping:½ cup rolled oats ½ cup spelt flour ½ teaspoon cinnamon 1/3 cup brown sugar ½ cup pecans, chopped 1/3 cup vegetable oil (e.g. canola oil)Instructions:Preheat oven to 350 degrees F. In a large bowl combine apples, cranberries, flour, cinnamon and maple syrup. Pour into baking dish (11 x 7 inch) greased with cooking spray. In a separate bowl combine the topping ingredients. Sprinkle topping mixture evenly over

SIMPLE LOW GI FRIENDLY HOLIDAY DISHESThe holiday season is a time of year filled with an assortment of high GI foods and dishes, including sides like mashed potatoes and various desserts. Here is an alternative low GI recipe that is easy to make and can be added or served in place of your typical holiday dishes. Enjoy!MAIN: STUFFED SQUASHThis version of stuffed squash is a healthy holiday dish that can be served as both a main and a side dish. It is vegetarian friendly (can be modified to be vegan) and contains several low GI foods, including squash, quinoa and chickpeas.Serves: 4IngredientsAcorn or Butternut squash:2 acorn or butternut squash 2-3 tablespoon olive oil ¼- ½ teaspoon saltStuffing:½ cup quinoa, rinsed 1 cup water ¼ cup dried cranberries (reduced sugar if possible) ¼ cup toasted pepitas ½ can

SIDE: LENTIL POMEGRANATE SALADThis festive hearty salad includes low GI foods, such as lentils and pomegranate, and makes a great addition to any holiday dinner.Serves: 4-6IngredientsSalad:4 cups spinach (or other salad green of choice) 2 cups cooked lentils 1 cup toasted walnuts, chopped 1 small red onion, chopped 1 cup fresh pomegranate seedsVinaigrette:¼ cup olive oil ¼ cup fresh lemon or lime juice 1 teaspoon fresh thyme leaves, chopped 1 teaspoon honey 1 teaspoon cumin Dash of salt and pepperInstructions:In a small bowl whisk together olive oil, lemon/lime juice, thyme, honey, cumin, salt and pepper. In a separate bowl combine spinach, lentils, toasted walnuts, onion and pomegranate seeds. Mix the vinaigrette with the salad ingredients. Serve and enjoy! Recipe by Effie Viguiliouk, MSc