Author Archives: Gale Bernhardt

Blood sugar is a direct response to what you eat – eating sugar spikes blood sugar

by Gale Bernhardt , Home Page Feed, Nutrition

 

 

 

Did you know that the foods you eat have a metabolic and hormonal effect on your body?

These effects change depending on the macronutrient (carbohydrate, fat, protein) mix of what you put in your mouth. For this column, let’s consider each macronutrient in isolation of the others. In other words, what happens if you eat something that is 100% fat?

If you look at the illustration picture, you can see that if you consume a food that is 100% fat, the result is very little effect on blood sugar. If you eat a food that is 100% protein, there is a slight…Read More »

Roasted Eggplant With Raw Vegan Pesto

by Gale Bernhardt , Home Page Feed, Recipes

 

A great recipe submission to the book, Become a Fat-Burning Machine, by Samantha Tritsch

 

ROASTED EGGPLANT WITH RAW VEGAN PESTO
1 large eggplant, sliced ½ inch thick

Ingredients for raw vegan pesto:
½ cup olive oil
½ lemon, juice
Handful of basil (add more to taste)
1-2 cloves of peel garlic (add more or less, to taste)
¼ cup of sprouted sunflower seeds
6-10 raw, unsalted cashews
1 teaspoon course sea salt
Handful of raw kale, de-stemmed
Coconut oil spray (or any vegetable spray to coat)

Make pesto by combining ingredients in a food processor or on the pulse setting of a blender for about 30 seconds. For a thinner…Read More »

Does eating in the evening cause weight gain?

by Gale Bernhardt , Home Page Feed, News & Media

In my Fat-Burning Machine class, I cover much more about the hormone insulin than I had room to cover in the book. If you’ve been reading my columns, you know that insulin is nicknamed “the fat-storing hormone.” By eliminating big spikes or large volumes of insulin release, we can coax our bodies into burning fat. There are several ways to do this and I cover many of these strategies right here in my columns and the newsletter (be sure to sign-up for the newsletter.)

One question that comes up frequently is, “Does night eating cause weight gain?” Great question.

I’ll…Read More »

What are the health benefits of drinking hydrogenated water?

by Gale Bernhardt , Home Page Feed, Nutrition

Great questions from Jan R. – “What are the health benefits of drinking hydrogenated water? And, do you recommend it?”

I have to say I had not heard of hydrogenated water before Jan asked about it – so I had to do some digging.

Hydrogenated water

Hydrogenated water or “hydro-water” has a greater concentration of hydrogen (as you might expect) than regular water. Hydrogen is infused into the water by purchase (you buy it ready-made), tablet or a machine that does it for you.

If you purchase it already made, it’s roughly $3 per 11-ounce container. The tablets run about a buck…Read More »

Is snacking required in order to lose weight on the Fat-Burning Machine plan?

by Gale Bernhardt , Home Page Feed, Nutrition

Q.  Hey Gale! I am loving the Fat-Burning Machine plan. Thank you so much for helping me see a way of eating that can last a lifetime. (I know you call it a “diet” but it is a new lifestyle for me!) I’ve only been following the plan for three weeks and I’ve lost 6 pounds, I’m not hungry and I’m sleeping better.

In the book you recommend breakfast, lunch and two snacks. As I’ve become a Fat-Burning Machine (yay!)  I sometimes don’t feel like a snack. Because I’m having success, I’m afraid to cut it out. Is snacking…Read More »

Danger! BLTs at Meal Preparation Time

by Gale Bernhardt , Home Page Feed, Nutrition

I’ve written about BLT’s (bites, licks and tastes) in the past and they are covered in the book. One of the most dangerous times – high risk for BLTs –  for people that prepare food is at meal preparation time. It is incredibly easy for some people to consume an entire meal before the meal, by just “tasting” the food being prepared.

“Just want to be sure it is seasoned correctly and tastes good.”

Avoid this trap by allowing yourself no more than two samples, measuring less than a teaspoon.

That means zero BLTs is okay.

 …Read More »

For some people, feeling full is a cue to eat more

by Gale Bernhardt , Home Page Feed, News & Media

 

In my advanced Fat-Burning Machine course, we get into more depth on things that get in the way of weight loss. One of the things we have discussed is that some people have a seemingly odd feeling of the need to eat more – even when they have just eaten and they should feel full. Why would that happen?

It turns out scientists believe this is a learned response – perhaps as a result of past hunger-producing diets.

Researchers were able to “condition” or teach mice that the feeling of satiety (feeling full and satisfied) means rewards of food while the…Read More »

What causes fat?

by Gale Bernhardt , Fitness Tips, Home Page Feed


I received the same great question from Erica, Louis and Elaine: “What causes fat?”

Most people would say, “Eating more calories than you burn.”

That statement is true, with some qualifications; but, it’s more complicated than simply eating too much.

More recently, fat has been defined as an organ. It has many more functions in the body than previously thought. For example, fat releases hormones that control metabolism.

The six categories of fat include brown, white, subcutaneous, visceral and belly fat.

Brown

Brown fat has received a good amount of media attention the past few years, because of its desirable qualities….Read More »

Why is it harder to burn belly fat as we age?

by Gale Bernhardt , Home Page Feed, News & Media

Researchers at Yale, Tennessee and the University of Bonn took a closer look at something that has plagued us for a long time. As we age, we tend not to burn energy stored in fat cells as efficiently as we did when we were younger.

Is this just a curse of aging or is something else going on?

The researchers focused on specialized immune cells known as macrophages which help control infections and have other functions as well. Using mice as study subjects, they found that the macrophages in older mice breakdown neurotransmitters that consequently don’t allow fat cells to…Read More »

10 Non-Weight Loss Reasons to Exercise

by Gale Bernhardt , Uncategorized

 

 

  1. Stress relief. It is well documented that getting your body moving helps relieve stress. Just go for a walk at lunch or take several small walking breaks during the day and you will find that your stress level decreases.

 

  1. Maintain strength. Most people want to have the strength to climb a flight of stairs and get on and off of the toilet. This easy-to-use 30-minute circuit can help you with strength and endurance.

 

  1. Family endurance. You don’t need to do races or enter events. You do want the endurance to spend time with your family. When your…Read More »
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