Category Archives: Nutrition Articles

Gluten Free: “The Next Best Diet”?

May 16 2013
Posted on May 16, 2013 by Your Host, Gina

“Gluten Free”, you see it and hear it everywhere! If you are not really sure what this means, you are not alone! People all over are questioning if there is actually something to this phenomenon and if it is really a diet they should adopt? Before you decide to adopt a “Gluten Free Diet”, you should learn more about what this actually means.

What is Gluten anyways? Gluten is the major protein found in some grains. It is present in barley, rye and triticale (cross of wheat and rye) and all forms of wheat (bulgur, durum, semolina, spelt, farro and more). Don’t think that if you avoid those foods, you are avoiding all gluten.  It can be hidden in unexpected places, as you will see in the list below.

Gluten is different from protein in other grains and in meat in that it is difficult for humans to digest completely. It is true that it can make some people very sick, but not everyone.

Should you completely avoid it? If you are 1% of the population that has celiac’s disease, yes, you should avoid it by all means. Those with celiac’s are so sensitive to gluten that even the smallest amount can make them sick. They lack the ability to digest gluten all together and therefore it damages the lining of their small intestines causing a variety of problems. This is known as gluten intolerance. For those of us who do not have the disease, it is a personal choice but not a life or death situation.

How do you know if you should avoid gluten for personal reasons? Over the past several decades, our gluten intake has increased because it is used in just about everything. Gluten today is highly refined and not the same as it was for our ancestors. The abundance of our intake of gluten has increased tremendously and people are experiencing something called “gluten sensitivity”. This is not the same as gluten intolerance, it is simply a sensitivity when foods containing gluten are digested. In some, it can trigger symptoms such as stomach pains, bloat, heartburn, joint pains, headache, skin rashes, fatigue, insomnia and brain fog, and several others. If you notice that you experience some of these symptoms when you eat products containing gluten, avoiding it may be something you should consider but if you don’t there is no need to avoid it all together.

Even if you are not sensitive to gluten, is living gluten-free the answer for weight loss? The new diet craze is to give up gluten and lose weight but this is not necessarily true! Actually, some people who adopt a gluten free diet actually gain weight because all they look for is “gluten free” and therefore find themselves consuming gluten-free packaged products that are often just as high in saturated fat, sugar and sodium. Most of these gluten free products are contain high-glycemic refined ingredients that increase blood sugar and can trigger cravings. Just because a product states “gluten free” does not mean it is good for you or is low calorie! On the other hand, if you stick with whole foods that are gluten free such as lean proteins, good fats (such as oils, nuts, avocados, etc) tons of veggies, fruits, nuts, legumes and grains that don’t contain gluten, then yes, adopting a whole food gluten free diet may be the answer to your weight loss goals.

Should you be scared of gluten? No, especially if you are not gluten intolerant or sensitive. You should be aware and take note of how you feel after you consume gluten but it is nothing to fear! Everyone has their own level of gluten tolerance and just like anything, you have to find what works for you! You may find that removing gluten

Gives you a burst of energy or decreases that lower abdominal bloat you haven’t been able to get rid of. If that is the case, you may want to consider a gluten free lifestyle. If you remove gluten and notice no difference, maybe gluten isn’t your worst enemy!

If you eat whole foods, does that guarantee you are eating gluten free? If you prepare your own meals, you can trust that something is gluten free but in the world we live in where eating out is common, whole foods doesn’t necessarily mean something is gluten free. Gluten can be hidden in the most bizarre places. If you decide to adopt a gluten free lifestyle or become more aware of your gluten free options, you should be aware of these common foods that may contain gluten!

- Scrambled Eggs: Some restaurants add pancake batter to their scrambled eggs to make them fluffier.

- Fish/Seafood: Sometimes fish and seafood is dusted with flour to keep it from sticking to a cooking surface.

- Vegetables: They could be steamed in the same water that is used to prepare/reheat pasta, which contains gluten!

-Soups & Sauces: The soup base, or roux, is often made from a flour base.

-Potato chips and tortilla chips: These are often contaminated with gluten when they are prepared in a fryer that is used to fry other breaded and battered foods.

- French fries: Can be coated with a flour mixture, and just like chips, they some often contaminated with gluten when they are fried in a fryer that is used to fry other breaded and battered foods.

- Crab: Real crab is gluten-free but imitation crab often is not!

- Burgers/Meatballs/Meatloaf: Breadcrumbs are often added to burgers, meatballs, and meatloaf. Unless the breadcrumbs come from gluten free bread, they contain gluten!

- Mashed potatoes: Flour is sometimes added to mashed potatoes as a thickening agent.

-Meat substitutes: meat substitutes are often made from wheat.

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Tips for Curing Late Night Munchies

Apr 30 2013
Posted on April 30, 2013 by Your Host, Gina

Tips for Curing Late Night Munchies

Trying to get into the best shape of your life but can’t seem to cure your late night mindless munching? Don’t worry, you don’t have to go to bed starving but you do have to be smarter about what it is you munch on. It is actually important for you to feed your body before you lie your head down to sleep, contrary to some peoples beliefs, but this pre bedtime meal is going to be very important. Shedding body fat and getting into the best shape is going to take mindful munching!Rather than snuggling up with a bag of your favorite chips or bowl of your favorite ice cream, you should be more mindful and consider your nighttime snacks that will help and not hurt your goals! Check out my reasons for mindless munching, ways to combat mindless munching and my top 5 Night time snacks to help cure your night time munchies. 

Gina’s Top 3 reasons for Mindless Munching:

1. Skipping Meals throughout the day: Skipping meals and not eating enough throughout the day can leave you starving at night and ready to munch on anything and everything!

2. Boredom: You are surfing the net or watching your favorite primetime flick and are just purely bored, looking for something to munch on to pass time.

3. Stressful or Busy Day: Often a super busy or stressful day at the office can lead you to your favorite box of cookies as a way to cope with your day!

Gina’s Top 6 Ways to combat Mindless Munchies:

1. Get out and go for a walk. Not only will this take your mind off of food but can be a great opportunity for you to spend quality time with your loved ones.

2. Grab a book! Submerge yourself in a good book to distract your mind from thinking about food.

3. Take a bath. Draw yourself a nice bubble bath to take your mind off of snacking and allow you to relax after your busy day.

4. Turn on your favorite music and write in your journal. There is nothing more relaxing than listening to your favorite tunes and reflecting on your day!

5. Sip on Tea. Teas are great to satisfy a sweet tooth and help you relax, just be sure it is a decaffeinated tea.

6. Mental Toughness. This final tip is simply called discipline. If you can learn to dig into your mind and know when you are simply munching for no reason, this will be huge in your longterm success! Ask yourself a few questions, How bad do you really want it? Are you really hungry? Is my body or mind telling me I am hungry? If you go through this exercise and find that you are truly indeed hungry, go for one of my top nighttime snacks guilt free!

Gina’s Top 5 Nighttime Snacks:

1. Protein Pancakes such as my Lemon Poppyseed Coconut Pancakes

Lemon Poppy Seed Pancakes

-1 scoop vanilla protein powder
-2 egg whites
-1/4 cup almond flour
-1 tsp coconut oil
-1 tbsp poppy seeds
-1 tsp lemon Stevia
-1/2 tsp baking powder
- 2 tbsp water

Mix all ingredients, pour batter over stovetop and cook on both sides until golden brown.

2. Egg white and veggie omelet such as my Turkey Egg White Parsley Scramble (see recipe)

3. 1 scoop protein shake with 15 almonds

4. 6 oz non fat Greek Yogurt with 1 tbsp chia seeds

5. Simple No Carb Pancake

-1 scoop protein powder (flavor of your choice)

-2 egg whites

-1 tsp baking powder

-stevia or no calorie sweetener, to taste

-2 tbsp water

Mix all ingredients, pour batter over stovetop and cook on both sides until golden brown. Serve with a tablespoon on natural nut butter over top.

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Tips for those late night munchies…

Apr 9 2013
Posted on April 9, 2013 by Your Host, Gina

Trying to get into the best shape of your life, you cannot forget about nutrient timing! One of the key concepts you need to understand is nutrient timing and the role this plays in shedding the most amount of fat as possible. Some people call it carbohydrate tapering which is the method of eating carbs at specific times during the day to maximize your “windows of opportunity”, i.e. first thing in the a.m. and pre/post workout and tapering off carbs as teh day continues, to gain lean muscle and shed body fat. To help us with our goals and carb tapering, it is important to get a handle on why we snack so much and what we can do about this problem which reeks havoc on your physique.

Snacking boils down to two main things, comfort and boredom. When you snuggle into the couch at night and pull the covers over you with a big bag of your favorite snack food, a warm sense of comfort rolls over you. A little r&r and flavorful snack, sounds like a great way to end the night right… NO!

Something to remember is that not only is insulin released and effected with food but serotonin, the feel good hormone, also has a powerful effect on why we crave carbohydrates at night. Eating carbs raises serotonin levels, just like insulin. You feel amazing when Serotonin is increased! Then a little later, your serotonin levels drop and your brain tells you to eat more carbs and sugar to spike your serotonin levels back up!

The other factor is simple boredom. Most people are just plain bored at night and there is really nothing else to do other than continuously snacking on junk food. If you feel yourself slipping into a boredom scenario, the first thing to do is understand what is happening and then get up off the couch and get moving. Go out for a quick walk, take a bath, read a book, listen to music, write in your journal or simply spend time with loved ones. Recognition is the first step to stopping these snacking habits.

Next, it simply comes down to overall mental toughness, Mind over matter!! Its called discipline and it’s the #1 factor which will separate you from all the others out there that want a lean physique. The truth is that it takes a lot of hard work and mental discipline to obtain the look you are striving for. If it was easy, everyone would be doing it, remember that! The reality is hard and most people don’t want to hear about the amount of work it takes to really succeed. The question you have to ask yourself is how bad you really want it? You need to know what you want and more importantly, what it takes to get it. You have to have the mental toughness to stick to a program!

Now what about Tapering off carbs…

One of the issues with eating carbs at night has to do with insulin. As the day progresses, your insulin levels are less sensitive which means you have an easier time converting carbohydrates into fat stores. Later at night, your body is winding down from a long day and you usually spend time relaxing. Your body is not moving all too much and not much energy is being used. Add this insulin response to snacky foods and that is the first thing that is going to slowdown your success!

Now, let’s talk about what snacks are Gina Approved and acceptable… If you absolutely cannot pass up a snack later at night, the first thing you want to do is ask yourself, are you really hungry or is your mind playing games with you? If you are truly physically hungry, Here are some great high protein, low carb snack choices for late night:

LEAN PROTEIN SNACKS

* Low or Non Fat Cottage Cheese
* Grilled Chicken Breast or Lean Protein
* Egg Whites
* Fibrous Veggies (broccoli, mushrooms, romaine lettuce, etc.)
* Protein Shake (ideally casein protein since it’s a slower acting protein) OR remember Whey with a serving of Natural Fat (almonds, nut butter, flax, chia) to slow down absorption
*Carb Free pancake or muffins
*Protein Pudding
*VEGGIES! :)

BOTTOM LINE, IF YOU HAVE TO SNACK AT NIGHT, STICK TO LEAN PROTEIN SOURCES, VEGGIES OR A SMALL SINGLE SERVING OF HEALTHY FATS! :)

Happy and Healthy Snacking…. :)

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8 Simple ways to Improve your Diet

Apr 3 2013
Posted on April 3, 2013 by Your Host, Gina

You hear all the time that “It is 90% diet” or “Results begin in the kitchen” but you STILL have a hard time with the diet part of your fitness program! It is so much easier to let these comments come in one ear and out the other because it is so much less work! Having to put in the time and energy into making smarter decisions in the kitchen sounds too overwhelming and No fun!  I want to share 8 simple ways you can improve your diet without feeling overwhelmed! If you commit to improving your diet one step at a time, you can start seeing the results you have been searching for!

1. Drink plenty of water each day. Water to keep your cells hydrated and protected! It is important to eliminate waste and get rid of toxins that do nothing but weigh you down and make you feel lethargic! Water not only keeps you hydrated but helps shuttle essential nutrients to your cells and non essential waste out of your body!

Tip: carry a 32 ounce water bottle with you at all times and aim to drink at least 2-3 a day! When you have water with you at all times, you are more likely to drink it!

2. Eat plenty of vegetables. Do not count your veggies as part of your nutritional breakdown for the day but see them as a free food!  Vegetables are very high in fiber, vitamin C, folic acid and minerals. They provide you with not only so many health benefits but help increase your metabolism, helping you burn body fat, because they make your body work hard to break down their fibrous properties!

Tip: Aim to try a new vegetable a week, you never know which one will become your new favorite! Try different ways to prepare them! They don’t have to be eaten raw or steamed! Try sautéing them or grilling them with olive oil and fresh garlic!

3. Avoid Drinking Soda. Whether it is diet or regular soda, soda pop should be completely eliminated from your diet! It has no nutritional value what so ever. A single can of regular soda contains the equivalent of 10 teaspoons of sugar. This amount of sugar, increases blood sugar and causes an insulin reaction That can, over time, lead to diabetes or insulin resistance, not to mention weight gain and other health problems. Most diet sodas contain aspartame which can actually be more harmful so avoid soda all together!

Tip: Water does get boring so add a little extra flavor by slicing cucumbers, lemon or any kind of fruit!

4.  Avoid sugar whenever possible. Eating sugar causes blood sugar swings. Blood sugar increases immediately after consuming sugar, causing the body to produce insulin. Excess insulin creates a crash in blood sugar and more sugar cravings which can not only lead to insulin sensitivity,  stress on the pancreas, and a plethora of other medical issues but increased fat storage!

Tip: Use a natural no calorie sugar substitute such as Stevia, whenever possible, and find healthy alternatives to beat your sugar cravings.

5. Avoid refined carbohydrates: Did you know the average American gets 50% of their calories from refined carbohydrates!? Refined carbohydrates are grains that have had the fiber, vitamin E, B vitamins, bran and germ removed. In other words, the nutrients have been removed, leaving you with only the starch. They create all of the same health problems created by refined sugar. Refined carbohydrates may be easier because they don’t take as much preparation and they fill you up faster but they do not contain the vitamins and minerals like real wholesome non processed foods!

Tip: Read labels and look for “whole grain” not “enriched”. Look for labels with limited ingredients and if you can’t pronounce an ingredient listed, you most likely shouldn’t be consuming it!  Read labels carefully!

6. Eat before you go to bed. Don’t be afraid to eat before bedtime. Rather than being afraid to eat after a certain time, just be choosy about what you eat. You definitely want to eat a bedtime snack, since you will be “fasting” for several hours, while you sleep! Eating before you go to bed will help keep your metabolism going and burning while you sleep.

Tip: Stick with a lean protein and a fat source as a great go to nighttime snack. A few of my favorites are:
-Protein shake with chia seeds
-Greek yogurt with flaxseeds
-Egg white and veggie omelet
-No carb Pancake with 1 tbsp Almond butter (see recipe below)

Gina’s Nighttime No carb Pancake
Ingredients:
-1 scoop protein powder
-2 egg whites
-1 tsp baking powder
Cinnamon to taste

Mix and top off with a tbsp of almond butter.

7. Eat slowly! Eating slower and taking the time to chew your food helps for better digestion and to give your body the necessary time to tell you that you are full. Not chewing well stresses your digestive system and can lead to poor absorption, gas, bloating and over eating.

Tip: Allow yourself time before going for seconds to see if you really are indeed still hungry. I like to eat with chopsticks because they make me eat slower!

8. Never skip meals: Skipping meals stresses your adrenal glands and slows down your metabolism. If you are trying to lose weight, not eating is the opposite of what you want to do! Not eating frequently will cause fatigue, decreased metabolism, potential muscle loss, mental fog, and ultimately gain weight. You want to aim for as least 5 small frequent meals a day.

Tip: Don’t wait until you are starving to eat! That only causes the potential to over eat or eat the wrong thing. You should never be starving or full but always satisfied. Am to eat every 2.5-3 hours.

 

 

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Get in your Greens!!

Mar 15 2013
Posted on March 15, 2013 by Your Host, Gina

Get in your Greens! Are you a veggie lover or hater? Regardless if it is easy for you to get in your greens or not, you have to get them in! Green leafy veggies are one of the most important foods available! Loaded with vitamins and minerals, greens will optimize your health and keep your system running squeaky clean, literally! If you are not a green lover, you still have to get them in. What not a better and more convenient way than by adding them to your shake and making a tasty green smoothie!?  This may actually be an even better way to consume your veggies because not only can you eat a lot more when they are blended but when they are broken down in a blender, it is easier for your body to assimilate and digest the nutrients! Did you know that one green smoothie could literally give you your full days worth of fiber all in one drink?!!

Don’t be turned off by their green color or the fact that you know they are loaded with so many greens! If they are made right you are not only going to easily consume your greens but enjoy them as they go down! You really shouldn’t even notice you are drinking a cup loaded with Kale and Parsley, I promise! Try my Green Goddess Smoothie which makes for a great breakfast or anytime meal replacement! I have even found this smoothie to be a great pre or post workout meal, offering you the energy for a great workout and the proper recovery to allow your body to heal and rejuvenate itself!

Gina’s Green Goddess Smoothie

-1 scoop vanilla protein powder
-2 cups kale or spinach
-1/2 apple
-1/2 avocado
-1 lime
1 kiwi
-1/4 cup fresh parsley
-1 cup coconut water (for added creaminess, use unsweetened coconut milk)
-
1 cup water
stevia to taste (optional)

Place all ingredients in a high-speed blender and blend until smooth.

What’s so special about this Green Goddess Smoothie? Check out just some of the benefits of all the ingredients I use to create such goodness!

-Kale–Kale is full of iron, vitamin A C and K, calcium and contains powerful antioxidants!

-Avocado- Avocados are full of vitamins A, D, E, K and full of potassium and rich in omega 3′s, offering great heart health. Not to mention it really adds great creaminess to the smoothie for a richer flavor!

-Kiwi- Kiwi’s are loaded with vitamins, minerals and high in folic acid. If you are an expecting mother, this is an added bonus!!

-Parsley- Parsley really??? Yes! Parsley is loaded with vitamins and minerals including a rich source of vitamin C, A, and K! With over 150% the recommended daily allowance for Vitamin K, parsley is a great Addition to help promote bone health!!

-Coconut water or milk- Coconut is a must! It contains SO many benefits including a great source of Electrolites, vitamins, minerals, gut health, provides great energy with its medium chain fatty acids and SO much more… This is a key ingredient that makes this smoothie a great pre or post workout meal because it can help replenish the lost electrolytes lost during a fat blasting workout!

As you can see, there are so many reasons to drink green drinks! If you are a veggie lover, you will be all over this. If you are a veggie hater, you will also be all over this too because you will be able to get in your greens in one meal without having to plug your nose to get them down!

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Foods that Melt Fat

Feb 27 2013
Posted on February 27, 2013 by Your Host, Gina
 
Summer is right around the corner and many of us are looking for every little edge to lose that extra fat. Well, there are some foods that can help in accelerating fat loss. While these foods are not a substitute for a healthy diet and exercise, they are a great way to speed up the process.
Thermogenic foods
These foods contain properties that help rev up your metabolism. Some great examples include:
  • Cayenne pepper
  • Mustard
  • Apple cider Vinegar
  • Cabbage
  • Broccoli
  • Celery
  • Chili powder
  • Cinnamon
Low glycemic index foods
The glycemic index is a tool that measures the speed of entry of a carbohydrate into the bloodstream. The higher the glycemic index rating, the more insulin is secreted in response, which can result in excess fat storage. Some high glycemic index foods to avoid include:
  • White bread
  • Bagels
  • Dried dates
  • Instant and baked mashed potatoes
  • Instant rice
  • Crackers
  • Chips
  • Cereals
Examples of low to medium glycemic index foods to incorporate in your diet are:
  • Most vegetables
  • Fruits
  • Whole grains
  • Beans  
  • Lean meats
Hydrating foods
A fast and effective way to increase your metabolism and lose weight is to drink a minimum of 8 glasses of water per day. If you are not a big water lover, try to incorporate water dense foods into your diet:
  • Melons
  • Celery
  • Bok choy
  • Soup broths
In addition trying adding sliced lemons, limes or cucumbers to enhance the taste of water.
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The best fats or oils to use for cooking

Feb 19 2013
Posted on February 19, 2013 by Your Host, Gina

Saturated fats are more STABLE than unsaturated fats. The chemical structure of saturated fats is not easily damaged by things that will easily damage unsaturated fats, such as light and air. Hence why your high-quality olive oils are sold in a dark green glass or other opaque container? It’s to keep light from damaging the oil. Ever wonder why coconut oil doesn’t smell rancid from sitting out on the counter without a lid on it but a vegetable oil like corn or soybean oil will? Air oxidizes those oils and makes them rancid. What separates the saturated fats from the unsaturated fats is the presence of a hydrogen bond at every instance of a carbon in the chemical structure of the fat. When there is a double bond in the chain of carbons, it creates a more unstable structure, which you can see when a fat is liquid at room temperature: the group of unstable fats together form a liquid versus the group of stable fats together which form a solid or semi-solid.

Seed oils are extremely high in monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs) all different ratios of MUFA’s to PUFA’s, all of which are prone to oxidation, PUFAs most significantly. You wouldn’t want to cook with fish oil or other oils dense in PUFA’s, for this reason. MUFAs are pretty easy to damage as well (olive oil is very high in MUFAs).

So, which fats ARE safe and recommended for cooking?

It’s safe to assume, however, that most naturally occurring saturated fats are safe to cook with, while most unsaturated fats (called oils because they are liquid at ambient room temperature) are unsafe to cook with and are most ideal for cold uses if appropriate for consumption at all. Remember that man made trans-fats are never healthy to eat: Crisco, Earth Balance, Smart Balance, Benecol, Margarine, Country Crock, I Can’t Believe It’s Not Butter and others claiming to be a coconut product but it actually contains soybean oil!

Check out this chart of common (but not all) cooking fats & oils ranking them in order of best to worst for cooking.

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There are NO “bad foods”

Feb 6 2013
Posted on February 6, 2013 by Your Host, Gina
Ever heard the phrase, “There’s no bad food, only bad times to eat certain foods”? Well, as it turns out there is great deal of truth behind it. Most of the time I try to eat clean- meaning lean protein, fruits and vegetables, non-processed starches, and so forth.
However, I found that there are times when I do eat foods that would otherwise be “BAD”.  Here are some examples:
  • Training for a marathon: During those long training runs it became apparent that a healthy bowl of oatmeal and some egg whites just wasn’t enough to keep my motor going. I needed sodium, I needed sugar, and I needed caffeine. I took along gel packs loaded with electrolytes and sugar, which often gave me a huge boost while running. This would be a good time and the only time to drink a high calorie, sugar loaded sports drink.
  • Backpacking: While hiking through Yosemite I was burning thousands of calories everyday. Many of the healthy foods that I would make at home were just not practical to cram in my pack. I needed foods that were small and loaded with calories. Hence, I relied on dehydrated meals and calorie packed bars.
  • High Intensity Circuits: Foods with a higher glycemic index are best for recovery after these workouts. If I didn’t eat them right after HIT training, I’d usually feel horrible and have low blood sugar for hours. Having a little piece of dark chocolate not only helped me recover, but also improved my progress.
Typically, normal clean meals consisting of complex carbs, lean protein, and healthy fats are the way to go, but as you can see there are times to consume foods that some may consider “bad”. On those relatively sedentary days, it’s a good idea to reduce the amount of calories and carbohydrates. But on more active days a few extra calories may not be a bad idea.
The overall lesson here is that we have to recognize the demands that we are putting on our bodies and feed them accordingly. I’m not advocating the regular consumption of these “BAD” foods, but rather highlighting that simple fact that there are no “BAD” foods, only bad times to eat to the
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SUPERBOWL SUNDAY WEEKEND, DO YOU HAVE YOUR GAME PLAN?

Feb 2 2013
Posted on February 2, 2013 by Your Host, Gina

Everyone loves a part, especially when it is Superbowl sunday and the whole country is partying with you! No reason you can’t prepare for a healthy game-day bash! After kick off, there is no need to forget all your healthy habits that you have worked so hard to obtain! Once again, it is just about having a plan!!!

Check out our Superbowl Sunday Tips, ideas and suggestions below to help you with your party planning!

If you are cooking for the party, here are some tips for healthier food choices:

-Reduce the fat in creamy dressings or dips by using low-fat or fat-free regular or greek yogurt, instead of sour cream or mayonnaise. Offer hummus as a low-fat spread for crackers and vegetables. Try our Healthy guacamole as a healthy option! Want to try something different, try this healthy Pumpkin Bean Dip!

-Use non-stick cookware so you can cook with a minimum amount of oil or use a low-calorie vegetable spray.

-Use flavored vinegars or lemon or lime juice to enhance the flavor of a salad without adding fat. Or offer salad dressings on the side for guests to pick their own and use their own amounts, rather than dousing the entire salad! Here are a few healthy fun salad recipes to try! (ERIN’S CRUNCH A MUNCH, GINA’S CRUNCH A MUNCH, & RAINBOW JICIMA SALAD)

-Use low-fat milk and cheese in recipes instead of full-fat varieties. Better yet, use Almond Cheese, as a cheese alternative!

-Choose baked over fried every time. Whether you’re preparing a meat dish or your famous nachos, baked foods are always the better choice.

-Instead offer bowls full of pretzels or potato chips, also offer your guests a selection fresh fruits and vegetables. Add popcorn and nuts to your list or try these healthy Faux Crunchy Onion Rings!

-Fries, okay what party doesn’t have fries! Don’t forget about our healthy Sweet potato and Yam Fries!! Simply Chop, season, drizzle olive oil, season and bake!

For the real deal, Our favorite Superbowl meals that are a hit with everyone and can offer healthy alternatives are BBQ Kabobs, Pizza and Taco or Tostadas!

Kabobs are simple and fun, simply string on different meats and veggies and grill! You can offer dipping sauces on the side so those that want to load up on extra calories and flavor can!

Pizza, Who doesn’t like pizza? Believe it or not, a perfect option! Best bet is to make your own and offer everyone the ability to create their own personalized pizza! Who wouldn’t go for that!! You can offer ALL the typical toppings (meats, veggies, pineapple, etc). You can even offer various types of cheeses, offering the regular, lower fat and almond versions. (See everyone is happy!) This is the best bet because you can tailor YOUR pizza to still fit right in our lifestyle plan! Here are a few GA Pizza Ideas:

The Crust
Crust is the foundation of your pizza, so be creative and open your mind to new crust possibilities, such as lower calorie versions. Keep in mind that whole-grain breads or crusts add fiber and additional nutrients to your pizza as well. TRY OUR HEALTHY ZUCCHINI CRUSTED PIZZA CRUST AS A DELICIOUS AND HEALTHY ALTERNATIVE!

If timing is of the essence a few healthy crust options are:
-Whole wheat crust, THIN crust is always best!
-Use Ezekiel English Muffins, always a GA Favorite!

If Ordering out is a must and maybe out of your hands a few pointers:
-Have a slice or two not 3, 4, or 5!
-Blot the pizza before ingesting! Why intake all that extra grease!
-Opt for the healthier options, those loaded with veggies rather than heavy meat toppings!
-If thin crust is available, go for thin and not thick!
-Eat everything but the thicker crust at the end of the slice.

As for going for a Mexican Theme on this Superbowl Sunday, Similar to Pizza, you can set up a Mexican Taco or Tostada Bar, offering all the healthy and regular options for those to pick and chose and make their own creation!

For the tortillas, offer corn, flour, a high fiber/low carb option and Ezekiel as the super healthy and GA option.

As for the cheese, similar to pizza, offer several choices!

Whether you do fish, chicken, steak, shrimp or a mix of all, there are plenty of healthy lean protein to choose from!

Beans, who doesn’t like black beans! Offer whole or refried non fat black beans over regular beans and no one will know the difference!

A taco or tostada bar is a Perfect and easy way to cater to everyones needs and keep the bash going!

DRINKS:
Okay so everyone likes a cocktail every now and then! Simply stated, stay away from beer, go Clear and watch out for your mixers!

-Avoid premade drink mixes, which are usually nothing more than corn syrup and artificial flavors and sweeteners. Make your own so you can control the calories and choose healthier ingredients.

-Skip the mixer and save calories by ordering a flavor-infused liquor (such as raspberry vodka or coconut rum) over ice or with a squeeze of lime.

-Make the switch to soda water if you’re a vodka or gin and tonic fan. Tonic water has 90 calories per cup, but soda water is calorie-free. A lime or lemon can add flavor without calories. If you want a mixer, opt for some other low or non calorie choices such as:

-Diet soda
-Diet tonic
-Diet soda such as Hanson’s
-Crystal light
-Sugar-free syrups
-Sugar-free margarita mix
-Sugar-free sweet ‘n sour mix
-Light lemonade (8 oz)
-Lemon or lime juice (0.5 oz)
-Light or regular juice (orange, cranberry, pomegranate)
-Garnish with Real piece of fresh fruit!

-Avoid fancy cocktails and martinis. They’re calorie bombs! All the bells and whistles that go along with a martini—the flavored sugar on the rim, the syrup decorating the glass, and the garnishes—add extra calories. While a regular martini has about 130 calories, a key lime or lemon drop martini can have 230 calories, and a chocolate martini can add up to a whopping 450 calories.

-Stick with clear (non-creamy) martinis.
-opt for a glass of red wine over white!

OUR FAVORITE ON GAME DAY:
-A healthy Bloody Mary is a fun option on Game day! Ask for no salt and extra celery! :) (Lycopene and a crunchy snack all in one!)

Remember to drink in moderation and to drink plenty of water!

If your a guest and not the host, a few reminders:

Don’t arrive hungry. Hunger can make it difficult to make good food choices—everything looks delicious when you’re starving! Remember to eat before you head out!

Take a walk around and see what food is available—before you pick up a plate. Take note of the healthy selections, there are ALWAYS things you can find!!

Fill your 3/4 of your plate with fruits and vegetables. Then choose a few other items to round out your meal.

It is GAME DAY, you may not be perfect but as long as you can make smart, healthy choices and do the best you can, you are RIGHT ON TRACK!!!

Hope that offers you a ton of ideas, suggestions and tips to allow for a fun, exciting, and healthy Superbowl!!

Go 49ers!!!!!

GAME ON….

Posted in: Nutrition Articles /// Tags: , , , /// 1 Comment

Is This “Healthy Food” Making Us Fat?

Jan 8 2013
Posted on January 8, 2013 by Your Host, Gina

I’ve always been a proponent of whole wheat as it has historically been considered a healthy food. However, the more I learn about the wheat being produced today the less I want it in my diet.

The wheat today is not the same wheat our grandparents or even parents ate. Over the years wheat has been genetically modified in order for farmers to produce more crop.

Wheat now contains a protein called gliatin. Gliatin affects the part of our brain responsible for appetite and hunger. So eating wheat can actually increase our appetite and cause us to eat more.  This in turn can lead to unwanted weight gain.

The wheat we have available today has a much higher glycemic index than it used to. Which means that it greatly elevates our blood sugar and thus spikes our insulin levels. By consistently spiking our insulin levels we are more susceptible to the following:

  • Heart Disease
  • Diabetes
  • Fatigue
  • Acne
  • Arthritis
  • Irritable Bowel Syndrome
  • Dementia
  • Inflammation and Visceral Belly Fat

Wheat is a staple in many Western meals, so getting rid of completely can seem daunting. By slowly eliminating it from our diets and opting for better choices, I believe we’ll see impressive results.

Stay tuned for my wheat-free recipes coming soon!

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