Author Archives: Gale Bernhardt

Chimichurri Sauce

by Gale Bernhardt , Home Page Feed, Nutrition, Recipes, Uncategorized

Chimichurri is an herb-based condiment that has roots of origin in Argentina and Uruguay. It is often served on top of or alongside grilled chicken, grilled steaks, roast beef, roast pork and pork sausages. It is made from parsley, garlic, salt and pepper in a base of olive oil and vinegar. Some versions add dried oregano; a pinch of hot pepper; others add chopped cilantro or a bit of chopped onion. The amount of garlic in each recipe varies from a few cloves to a whole head.

The recipe below is from Danielle Polansky and is in the book, “Become a Fat-Burning Machine.”

Ingredients

1…Read More »

What are Sugar Alcohols?

by Gale Bernhardt , Home Page Feed, Nutrition

Contrary to what the column title may suggest, a sugar alcohol is neither a sugar nor an alcoholic beverage. They are white, water-soluble solids that can occur naturally or be produced industrially from sugars. They are used widely in the food industry as thickeners and sweeteners. In commercial foodstuffs, sugar alcohols are commonly used in place of table sugar (sucrose), often in combination with high-intensity artificial sweeteners to counter the low sweetness. Common sugar alcohols include glycerol, erythritol, threitol, arabitol, xylitol, ribitol, mannitol, sorbitol, galactitol, fucitol, iditol, insitiol, volemitol, isomalt, malitol, lactitol and maltotetraitol. Xylitol is perhaps the…Read More »

Low Carb Key West Crab Cakes with Mustard Sauce

by Gale Bernhardt , Home Page Feed, Recipes

 

One of our Fat-Burning Machine students sent this recipe for low-carb crab cakes. The recipe is from The Food Network. I don’t know about substituting other types of crabmeat for blue crab.

If you try the recipe and make any substitutions, it let us know how it goes.

Ingredients

1 pound blue crabmeat

1 tablespoon small diced red bell pepper

1 tablespoon small diced green bell pepper

1 tablespoon finely chopped fresh parsley leaves

1 tablespoon heavy mayonnaise

2 eggs

1 tablespoon baking powder

1 tablespoon Worcestershire sauce

1 1/2 teaspoons Maryland-style crab seasoning (recommended: Old Bay)

2 tablespoons canola oil

Mustard Sauce, recipe below

 

Directions

In a large bowl, mix all ingredients, except…Read More »

Strategies for People that Serve You Too Much Love. Food-Pushers.

by Gale Bernhardt , Home Page Feed

 

In my Accelerated Fat-Burning Machine class, we discuss strategies to avoid or remedy, moments when a family or friend serves you food. Sometimes the food is something you’d prefer not to eat at all. Other times, it’s just far too much food.  These people use food as a showing of love, and they love you a lot! I call them food-pushers.

Many times, we don’t want to hurt the feelings of the food-pusher, so we go ahead and consume the serving – all of it. In the end, we are miserable and unhappy after consuming the giant portion.

If this happens to you,…Read More »

Be a Sugar Detective

by Gale Bernhardt , Home Page Feed, Nutrition

 

In addition to looking at the ingredient list for added sugar, check the grams of sugar per serving size on the nutrition label. Divide the grams of sugar by 4 and you can determine how many teaspoons of sugar are present in a single serving.

Sugar is added to many, many pre-packaged foods. You might not guess that there is sugar in your blue cheese dressing, your soup or your pasta sauce.

Never assume any processed food is sugar-free until you verify for yourself.

 …Read More »

New Blood Pressure Guidelines – What You Need to Know

by Gale Bernhardt , Uncategorized

 

The American Heart Association, the American College of Cardiology and nine other groups redefined high blood pressure as a reading of 130 over 80, which is a reduction from 140 over 90. The change in definition, the first in 14 years, means that 46 percent of U.S. adults now will be considered hypertensive compared to 32 percent under the old guidelines.

Know your blood pressure

Many of us have “white coat syndrome.” This phenomenon is one where patients exhibit higher blood pressures while visiting the doctor’s office and lower readings when at home or in other settings.

The solution to this problem is…Read More »

Ask Gale: What Is a High-Fat Diet?

by Gale Bernhardt , Home Page Feed, Nutrition

 

 

In 2014 and early 2015 when we were working on refining what would become the book “Become a Fat-Burning Machine,” the medical community defined a “high-fat diet” as a diet that contains over 30 percent of the calories as fat. (See reference below.) Even when the book was published in late 2015, people were still on the bandwagon that touted low-carb and low-calorie diets as the optimal solution for weight loss and good health.

Wow, a lot has changed in the last two years!

Now, it is mainstream knowledge that diets high in sugar and refined carbohydrates are contributors to obesity,…Read More »

5 Ways to Know Which Diet is Best for You

by Gale Bernhardt , Home Page Feed, News & Media

 

A quick search of the term “diet books” on Amazon yields 240,820 results. No wonder people have a hard time trying to figure out what diet is best. I think it is fair to say that there isn’t one diet that is best for every person on the planet. But how do you know what diet is best for you?

In this column are five ways to know if any particular diet is good for you.

  1. A Diet That’s Not a Diet

If you want long-term, sustainable results, you don’t need a quick-fix diet. Rather, you’re looking for an eating plan (a…Read More »

 Homemade Balsamic Dressing

by Gale Bernhardt , Home Page Feed, Recipes

 

Below is a nice recipe share from Peggy Wessels Stark. She posted it on the Facebook page and I thought it should be shared here as well.

Peggy wrote, “I have a salad dressing recipe that I’ve created that others might enjoy. It goes well with any protein added to your salads.”

Balsamic Dressing:
1/2 cup balsamic vinegar
1/2 cup olive oil
1/4 water
1 Tbsp. Mrs. Dash Original Seasoning
1/2 tsp. salt
2-3 Tbsp. yellow prepared mustard (gives dressing a sauce like texture along with the flavor)
1 tsp. crushed garlic
Add fine pepper to taste
Blend vigorously with a whip.

Store in jar at room temperature.
Shake before using again.

Thanks Peggy!

 

 …Read More »

What are the Differences Between Paleo, Keto and Fat-Burning Machine Diets?

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

 

I know the differences between different diets can be confusing. I thought the easiest way to look at the differences between three of the most popular eating plans is to put them on a chart.

The food category is the left column of the chart, then each eating program is across the top of the chart. The differences between each eating program is marked by allowed, excluded (or not allowed) and limited.

You will notice the only item on the chart that is excluded from the Fat-Burning Machine program is sugar. There are six other categories that are considered limited. Let me…Read More »

Older posts
Newer posts