Author Archives: Gale Bernhardt

5 Reasons Weight Loss is Hard

by Gale Bernhardt , Home Page Feed, Stress

Most people struggle with weight loss. Though many would like us to believe it is as easy as eating foods from some list and avoiding foods on another list, it’s not that easy. It is just not as simple as “eat this and not that.”

Why is it hard for most people to lose weight? I’ve got five good reasons.

Hormones

The foods we eat have a direct influence on our hormones. The hormones that affect weight loss include insulin (fat-storing), ghrelin (appetite increaser), leptin (appetite reducer) and PPY (causes a feeling of fullness) to name a few.

Where to begin: Begin…Read More »

Will a Ketone Drink Make My Fat-Burning Machine Work Faster?         

by Gale Bernhardt , Home Page Feed, Nutrition

Ketone drinks are all the rage right now. People that are trying to separate you from your money want you to believe that gulping down a ketone drink  makes your body burn fat. That is far from the truth.

Some of you may be wondering, “What’s a ketone?” Ketone bodies are produced by low calorie diets, fasting, low carbohydrate diets or by using a combination of strategies. Ketones are produced because the body metabolizes fat stores and produces ketones in the process. This natural process describes endogenous ketones, or ketones produced within the body. If your body is a…Read More »

If You Count Carbs, Don’t Lie to Yourself About Alcohol

by Gale Bernhardt , Home Page Feed, Nutrition, Uncategorized

You can follow the Fat-Burning Machine program without counting calories or carbohydrates. Just follow the simple food guidelines in the book.

There are people that prefer to tally carbohydrates as one way to stay on track. In my Fat-Burning Machine class, I recommend beginning at 100 to 150 grams. This is a good starting spot for many people. You can make adjustments from there, deciding what value range makes you feel best.

If you count carbohydrate grams, I don’t want you to lie to yourself.

Let me explain.

A question from David:

Q: Hey Gale, I know you don’t push calorie-counting or…Read More »

HBA1C is an Easily Tested Measure for Insulin Resistance

by Gale Bernhardt , Home Page Feed

Our students have let us know that the Fat-Burning Machine plan has lowered their HBA1C values. This means they have reduced their insulin resistance (fat-storing) and headed off a slow march to being full-blown diabetic.

The Noakes Foundation has a great graphic that shows why HBA1C is important. Though the Noakes low-carbohydrate, high-fat (LCHF) plan is slightly different than the Fat-Burning Machine plan; the goal of both programs is to reduce insulin resistance. (The Noakes plan allows no grains whatsoever.)

If you haven’t had your HBA1C tested (a simple blood test), aim to do it within the next few weeks. Knowing this…Read More »

Walnuts activate a region in the brain that controls appetite

by Gale Bernhardt , Home Page Feed, Nutrition

A recent study found that participants consuming 48 grams (approximately ½-cup) of walnuts in a smoothie were less hungry than participants consuming a smoothie with no walnuts. The no-walnut smoothies were made to taste like the walnut smoothies so neither participants or testers knew which group was receiving walnuts.

After five days of consuming daily smoothies, the walnut group showed activation in the area of the brain that triggers feelings of fullness and less hunger. Researchers also believe this area of the brain is also associated with cognitive control.

What is cognitive control? Cognitive control allows your mind to override…Read More »

Advertising Coke and 7Up to Mothers

by Gale Bernhardt , Home Page Feed, News & Media, Nutrition

Does it seem absurd to run an advertising campaign to get mothers of infants to serve up sugary soda to their babies?

It does seem ridiculous now; but at one time, it was the goal of advertising executives to convince parents that sugary drinks were perfect for infants and children.

The ad copy on the ad above read in part, “This young man is 11 months old and he isn’t our youngest customer by any means. For 7Up is so pure, so wholesome, you can even give it to babies and feel good about it.”

Yes, that’s right – feed your…Read More »

Two Tips to Deal with People that Sabotage Your Weight Loss Success with Food-Love

by Gale Bernhardt , Home Page Feed, Stress, Uncategorized

For some people, food means love. They might give food as a symbol of love. Others want to over serve you, or fill your plate with giant portions of food as a way of saying, “I love you!”

There are other reasons people might want to do the things listed above, but let’s concentrate on the friends and family members that love you.

The first example, is a friend of yours brings cake, cookies or candy to your desk and presents it as a gift. “Look what I brought you!” they say with a big smile.

Now what do you do?

 

Tip…Read More »

Tried everything, no weight loss. Frustrated – help!!

by Gale Bernhardt , Home Page Feed, Nutrition, Stress

Q. Hello – I am looking for answers to my now 19-year-old daughter’s weight issue and maybe you are the person to finally give us answers.

My daughter has been a dancer from the age of 6 and started competing around age 12 which kept her very active fit and healthy. Around age 16 or 17 she decided she wanted a careen in the dance industry. She continued high school studies, while attending a private dance school six days a week after school and performing in competitions.

At age 17 she started to gain weight and feel unwell so after…Read More »

Ready-to-Use Grilled Peppers, Onions and Mushrooms

by Gale Bernhardt , Home Page Feed, Recipes

 

 

Many of us love grilled vegetables, but don’t always have the time to clean and chop them. To remedy that situation, I like to prepare a large batch of grilled veggies when I have the time. I can then put the extra veggies in the refrigerator for uses later in the week or I’ll freeze the extras.

 

 

Ingredients for a large batch

2 – Vidalia onions

2 – 8-ounce packages of mushrooms (portabella or white)

2 – Peppers (all the same kind or mix and match red, green, yellow, orange and poblano)

2 – Tablespoons of butter

Preparation and cooking

Clean, cut and prepare the…Read More »

Best Fruits: Lowest Sugar, Glycemic Index, Glycemic Load

by Gale Bernhardt , Home Page Feed, Nutrition, Uncategorized

 

I received a great question from a Fat-Burning Machine Facebook follower. Rana asked about the list of fruits shown in the book, “Become a Fat-Burning Machine.” The question was:

Hi, do you have a more detailed fruit list on what is high/med/low sugar. The list in the book does not cover all the fruits. Thx!!!

In the book, I get people started with a chart of high-, medium- and low-sugar fruits. It is a starting point to help new Fat-Burners rein in sugar consumption. Notice that in the meal and snack guidelines, a serving of fruit is always paired…Read More »

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