Fat Burn Technology and Avocado Salsa Bread

Nutrition can be very technical.  Years ago, research leaned toward the belief that carbohydrates raised blood sugar levels.  This meant people with diabetes needed to be on the alert in regards to carb levels in foods.  Also, anyone wanting to lose weight should reduce carbohydrate ingestion.  In more recent studies, it has been found that not all carbohydrates are created equal.  This is where the glycemic index comes in. This handy tools lets you know which foods will increase your blood glucose levels as well as how quickly the food will raise those levels.  

The faster the food is absorbed by your body and not used up, the quicker you will feel hungry again.   High GI ratings mean quicker absorption.  Low GI ratings mean slower absorption.  A side note:  The body stores carbs in two forms:  glycogen and fat.  Glycogen is used by muscles and the liver.  It’s also readily available for use (think GU packets!).  Runners can only store about 2000 to 3000 calories in readily available fuel (think around that 18 mile point??).  Fat however (and I’m picturing a walrus right now)   has a HUGE storage compartment in the body: 40,000 to 100,000 calories.

The foods we eat should be less processed.  Those foods have a lower glycemic index and typically a higher fiber content to keep us feeling full longer (brown rice vs. rice flour).   Fiber requires our bodies to work harder and for a longer time breaking it down.  That’s why our appetites are put on hold while all other systems are working.   In summary, stick to low to medium glycemic carbs for normal dietary needs.  Lower GI foods help to stabilize blood glucose levels, keeping your food cravings and appetite under control. Source – Healthy Eating

Some popular foods among runners and their GI rating (these are ratings from PRNutrition):

Fruit/Vegetables

• apple  Low GI, 25 g
• banana High GI, 27 g
• broccoli Low GI, 5 g
• orange Medium GI, 15 g (6 oz juice is about 20 g)
• raisins High GI, 66 g (1/2 cup)
• spinach (raw) Low GI, 2 g
• carrots High GI, 8 g (1/2 cup cooked – also starchy)

Starch

• bagel High GI, 30 g
• bread, whole grain High GI, 14 g
• cereal High GI, 24 to 52 g for 1 1/4 cup
• english muffin High GI, 30 g
• sweet potato Medium GI, 32 g
• pinto beans, Medium GI, 22 g (1/2 cup)
• pasta, Medium GI, 40 g (1 cup)

Fat – fats don’t contain carbs.

Proteins – don’t typically contain carbs. *dairy proteins do however contain carbs.

SECOND SUPER BOWL RECIPE

The second of my Pace Salsa Super Bowl recipes.

The following bread recipe is great on its own but if your having a party, cut it in half length wise, layer it with a variety of toppings (prosciutto, goat cheese, cucumbers, sun dried tomato pieces..etc), cut into finger sandwiches and put on a platter for every one to enjoy. Delish!

The following recipe makes either 4 x 1 lb loaves or 2 x 2 lb loaves.  It will be a very wet dough and you will need a lot of extra flour to work it into a shape.  Mine did NOT hold the shape but flattened out which I intend to use to my advantage by cutting in half and making sandwiches.

• 4 1/4 cup 100% whole wheat flour
• 3 1/4 cups bread flour
• 2 TBS yeast
• 1 TBS sea salt
• 1/4 cup vital wheat gluten
• 3 cups luke warm water
• 2 TBS brown rice syrup
• 1 TBS minced garlic
• 1/2 cup Pace Salsa  (mild, medium, or hot – your pick)
• 1 ripe Florida avocado – peel, pitted, and mashed

Mix together the flours, yeast, salt, wheat gluten.

In a separate bowl, mix the water, rice syrup, garlic, salsa and mashed avocado.

In a mixer with a dough attachment, mix the dry with the wet ingredients for 10 minutes. Increase speed of mixer after 6 minutes to medium.

Cover loosely with plastic wrap and let rest at room temp for 2 hours.

*You may refrigerate the dough up to 5 days if you don’t want to bake it right away.

When you want to bake the bread, shape into the desired loaves (4 x 1 lb or 2 x 2 lb). Use a lot of flour for shaping, it may be wet. Elongate into a loaf shape and put on a lined baking sheet to rest for about an hour to hour and a half. 

Preheat oven to 450 F.   *I sprinkled the top of my bread with oats but that is optional).  Bake for 35 – 40 minutes. *For 2 lb loaf, about 40 – 45 minutes, but you may have to reduce the heat so it doesn’t get over browned.    Allow to cool.

Gosh I wish I didn’t like bread so much.  I could eat the whole loaf!  What was that about the GI rating on bread???

Enjoy! … and thanks to PACE and Foodbuzz for the samples.