When it comes for free, grab it and make the most out of it. Just like your free glycemic index – a free everyday guide to healthy eating and fabulous body.

How does it do this? Well, the GI is defined as the numerical computation of how much reaction the blood sugar level produce when a certain food is ingested by the body. Guarding the insulin level is very important to people with diseases such as diabetes and certain heart problems. So, having knowledge of what a food may cause them will be very essential.

Low GI foods contribute less in the rise of the blood sugar level as compared to the high GI foods. Therefore, it is safe to assume that foods having low GI are healthy foods. Furthermore, eating low GI foods can keep you stay in shape. The slow rate of digestion of low GI foods makes that possible because for as long as the foods are still being digested by the body, you wouldn’t be craving for anything yet. Thus, minimizing food intake and reducing risks of acquiring unnecessary fats.

The free glycemic index will guide you in your everyday meal plan. You don’t have to be doing a lot of exercise or do fasting anymore, just get a copy of free glycemic index lists or charts and depend on these for your shopping needs to know which food you should maximize. If you would like low GI meals, there are also online low GI recipes that you may follow. With the popularity of the this index diet nowadays, just a click on the mouse and you are off to a healthy and sexy body.

So go on and grab your free glycemic index. Nothing as good as this has ever come at no cost before, so better make use of it as much as you can.

Do you find it hard to take off that extra weight? Do you find yourself in constant confusion on which foods you should or should not eat? Does it feel like no matter what you do you just keep getting bigger? Or are there times when you do lose weight but gain it again as it were never gone? Don’t worry, you and millions out there suffer the same fate when it come to getting that gorgeous body and staying healthy and fit. But keep in mind that whatever you are doing maybe counter productive to your goals – that’s why it’s not working for you.

Eating is a past time for many. But having a great body does not mean letting go of this fabulous hobby. It’s a matter of eating the right kinds of food! So which ones to eat you might ask? Low glycemic food.

Glycemic index weight loss programs are suitable for almost any person wanting to get a better body. Through glycemic index research, scientists and fitness professionals have narrowed down the best foods to consume. You can get a free glycemic index chart and simply choose the foods that you want to eat. This helps you plan your meals properly and stay healthier in an easy and a hassle-free manner.

To use this free index chart, you simply refer to the list food and their glycemic value (it ranges from 0 to 100). The higher the number means it gets absorbed by the body faster. Furthermore, when glucose is rapidly absorbed by the body it raises the blood sugar level and that is what you want to avoid. The glycemic index research showed that foods with values lower than 55 is best for you. Those between 55 and 70 are relatively good while those that are 70 and above are somewhat risky choices.

Here a food trivia: a Snickers bar has lower index than a bagel! The peanuts (actually the proteins in it) in the bar lower the index number making it better to eat. So it’s not all suffering when you go on a glycemic index weight loss program. The trick is to lower the index of food by combining it with high protein ingredients. This way, it will be slowly absorbed by the body.

Going on a diet fad or some other health quick fixes will not do the trick for you – and it may even be dangerous to your health. Choose a simple and effective way of getting your desired body – use glycemic index as a guide.

Low glycemic index rice refers to product that has low amounts of simple carbohydrates. The white variety contains the highest amount of carbohydrate compare to other types. Therefore, diabetic people cannot eat white rice. White rice can increase the sugar level of the blood system at a rapid rate. When the sugar level is increased at a rapid rate, the person will feel that their appetite is not satisfied and will hunger for more food. A low glycemic index rice such, as the brown variety, is the perfect alternative to white. Besides brown, there are also other types such as short, medium and long grain. Each type of rice has a different effect on the body. Long grain rice has the lowest index ranking.

In order to maintain a balanced and healthy diet, you also need to add a variety of vegetables to your meals. There are low and high GI vegetables. Examples of vegetables with a low index value include bean sprouts, onion, garlic, cabbage, cauliflower and etc. On the internet, you can find some great websites that offer low glycemic rice recipes. You can use the recipes to cook delicious and heart healthy food for you and your family, although it is not necessary to follow recipes to cook a low glycemic meal. You can add any food such as brown rice, vegetables and fruits into your meal. To find a list of food with low carbohydrate, you can visit several helpful websites on the internet. Many websites offer free information on serving GI items and recommended serving size of the foods.

Rice, in general, has an index score of 64 – 93. Amylose rice has a lower index value compared to waxy rice. Basmati rice has low index rating and does not have a high carbohydrate content. There are two types of Basmati rice including white and brown rice. White Basmati rice has an index value of 60 while brown glycemic rice has a GI of 45. It is best to eat brown Basmati rice because it is a low glycemic index rice. The types of rice that are rich in carbohydrate and have high GI include risotto rice and other types of short grain rice. Sticky rice is high in cholesterol and carbohydrate. If you suffer from diabetes, make sure you stay away from high index rated rice. High ranked glycemic index rice can raise the sugar level in the blood and increase your appetite. You can become fat in a short time.

Communication which is a process of sending and receiving messages has a starting point. This point is not the actual sending, but deals with something which occurs in the sender before he initiates the acts of sending the message. There is the stimulation which comes first – that thing which propels or moves one to take an action. It is the reason for a communication encounter, and it takes place in the sensory nerve of an individual known as the Source.

The Source is that individual or group, which initiates a message. The source is the encoder or sender of the message – the one who receives the stimuli from inside of him and then decides on the means of transmitting the conceived message to the receiver. Because processes are involved in communication, the Source faces so many problems in achieving communication. Before information or opinion is passed to the receiver, the Source makes a move that shows that he wants to pass a message across. This move or initiative could be through speaking, gesturing, writing, or whatever means he feels is appropriate to transmit the message. In communication process, this move is known as an ACTION.

After taking an action, what follows is a REACTION, which is the result of the action taken by the sender or the communicator. It is the response to an action, which may come in form of a reply, answer, rejoinder, retort, acknowledgment or defense. The one chosen determines the next line of action by both parties, and to complete the process, the parties INTERACT. Interaction could be between two or more people showing that the message was duly communicated.

There are so many information messages going around the globe today, as well as counter behaviors of people. These show that not all messages that are sent across got to those they were meant for. So many factors are responsible for this. Skills used in communicating to people are more or less not considered by the communicator. It is his duty to however, ensure that he has a good grasp of the means he chooses to communicate. This will enable him reach his target audience effectively.

The message to be transmitted must be known to the communicator. If he does not have a good knowledge of the message, chances are that he will not be able to win the attention of his audience, appear important with the message or deliver it confidently. Effective communication can also depend on to a large extent on the knowledge of the environment in which the communication is to take place. The diversities that exist in different communities or areas help in forcing the Source approach on location and target audience. In Nigeria, for instance, consideration is given to age, status, social class, seniority, etc, quite different from what is obtainable elsewhere in the world. However, apart from this socio-cultural context, there is another important factor that bothers on attitude. The attitude of the Source of communication towards himself by way of displaying confidence in the message is very important to the successful transmission of his message. It should be noted that time after time people continuously are sending out messages to their various receivers, yet the level of ignorance exhibited by those to which these messages are meant for are alarming. Research has shown that the current method of information dissemination is not ideal hence the introduction of information repackaging.

This implies translation of the information in the language of the people; adopting the right medium familiar to the people and providing the right environment that would generate the required interest from the targeted group. Though this involves training and re-training, yet adopting the techniques of information repackaging would assist in redesigning the information meant to address the needs of the people, especially the rural dwellers. This may involve the transformation of printed information into oral form, using community information centers, Community Based Organizations (CBOs), radio jingles, television programmes, and focal group discussions, among others.

Transforming printed information into oral form: – The level of illiteracy in rural areas of does not support reading and writing. Therefore, oral information delivery is the most suitable means of reaching out to the people. Much of the existing information that people receive today appear mainly in print formats and often through medium that is not easily accessible to the rural dwellers. This is why people who are trained in the skills of information storage, retrieval and dissemination should be used in sourcing the required information and disseminating them to the rural dwellers.

Use of focal group discussions – Another good method of repackaging information is the use of focal group discussion. Information can be repackaged in form of stories, songs and drama, and presented to a particular target group.
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Translation of existing information to local languages – Another approach in information repackaging is the translation of existing information which appears in foreign languages into local languages. The intention here is to ensure that such useful information is disseminated to the target audience with ease. The information professionals and other related organizations and agencies should be involved in this translation project.

Use of posters/handbills – The technique here is to transform information on which is not accessible to the rural dwellers into posters and handbills to meet the information needs of the rural people. Such posters and handbills should be designed in such a way that it will attract the attention of the people. They should also be posted in strategic locations such as village squares, churches, hospitals and other public places. Most often information professionals may take some time to explain some of the posters and handbills for them to understand the message clearly.

Radio programmes and jingles – The radio remains a medium which permeates every location. A major advantage of repackaging information through the radio is the depth of its penetration and affordability of radios by so many families. Besides this, it is very easy and cheap to power the radios. Therefore, much of the needed information in print and online resources would be repackaged in local languages and disseminated through the radios. Programme designers in the radio stations should equally use these repackaged information in radio jingles to create more awareness. The dominance of certain strange languages like the English language in programme presentations should be de-emphasized in local radio stations so as to improve on the listening audience in the rural areas. There are many programmes in both the radio and television that are meant to educative and inform which should be repackaged and presented in local languages for wider reach. Presenters of programmes should equally consider the time of their presentation. Since rural areas are dominated by farmers, the timing should be seriously considered. Evening period is the most adequate, for many families would have come back from their farm works.

Television/home videos – The use of motion pictures creates a near real life situation and therefore, deepens the penetration of the message. The popularity of home videos and other television programmes on the people’s viewing culture is no longer in doubt. The availability of electricity in many rural areas, even though it is still very epileptic, has created opportunities for many families to enjoy films in their houses.

The use of community information centers – There are community information centers already existing in most rural communities. These centers are hospitals, churches, schools, village squares, civic centers, markets, etc, which are heavily depended on for effective information dissemination in rural areas. This makes it easier for information to be translated in local languages and disseminated through staff of these centers. For instance the teachers should be involved in enlightenment campaigns through the pupils and students. The Church, as another powerful institution in information dissemination, should be involved in the public enlightenment campaigns, using the repackaged information. In the same vane, enlightenment campaigns should be organized in markets and village square, where it is very obvious that the rural dwellers would have time to listen.

Community Based Organisations (CBOs) – Community Based Organizations (CBOs) have been recognized as very useful in reaching out to the rural dwellers with useful information. They are vital in promoting healthy living and socio-economic development of rural areas. Among these organizations are the age-grades, social clubs, women groups, town unions, co-operative societies, youth movements, etc. Since these organizations are closer to the people, information professionals armed with the repackaged information should reach out to these groups. However, the language of the people should be used and rendered orally.

Women groups – Women form one of the most formidable groups anywhere in the world. Their opinions on important issues of public interest are respected; therefore, it is imperative that focusing enlightenment campaigns on them would generate positive results. Existing information on major, but important matters should be repackaged to suit them. In most parts of the world, women groups exist. In Nigeria, for instance, women in the South Eastern areas are noted for their ability to organize themselves in groups and unions. The idea is to advice the communities on crucial matters that may bother on security, social life, family and education. The annual gathering of these women together with the mass return of those in urban areas to their various communities for this very important meeting, popularly referred to as “August Meeting” is now an integral part of Nigeria’s social life. Information professionals could as well avail themselves of such opportunities in using such meetings as a means of informing and educating these rural women on issues of public interest. In most cases, this can be done through talk shows, film-shows, seminars, etc, in their native languages.

Community leaders – Rural development activities have been usually propelled through the community leaders. This group of people include political leaders, religious leaders, village heads, school heads and other people in the community that command high degree of respect and follower-ship. Community leaders form the bedrock of information in the rural areas. Being the light of the society, they are strategically placed in obtaining the right and timely information. They often serve as intermediary between the sources of information and the people. As enlightened members of the society they are often involved in repackaging the information obtained for the general public. Information professionals should therefore, exploit the roles of these leaders to get their subjects informed on various matters of public interest. The approach here is to organize meetings with this group and then use the forum to train them on how to use the repackaged information to pass important messages across.