Author Archives: Gale Bernhardt

Are Common Food Additives Making You Fat?

by Gale Bernhardt , Home Page Feed, News & Media

In any processed, packaged food product there is often a host of chemical names. Very few of us recognize these names, why they are added to the food product and what they might do to our bodies. Scientists took a look at food additives classified as emulsifying agents intended as food stabilizers.

What does that mean?

Emulsifiers and stabilizers are added to foods to make them more appealing in texture and extend the shelf life. They are commonly used in foods like margarine, ice cream, baked goods, salad dressings, veggie burgers, non-dairy milks and pre-made hamburger patties. Emulsifiers keep the…Read More »

Low-Carb Stuffed Peppers

by Gale Bernhardt , Home Page Feed, Recipes

This yummy low-carb recipe was sent in by Brad S. He made Fat-Burning Machine modifications to a standard stuffed pepper recipe by using cauli-rice instead of white rice.

Ingredients

4 large bell peppers (green, yellow, red or orange)

1 ½ teaspoons olive oil

½ tablespoon butter or non-stick spray

1 medium onion, chopped

1 clove garlic, minced

1 pound ground turkey

1 ½ cups uncooked cauli-rice

1 8-ounce can tomato sauce, divided

1 tablespoon chopped fresh parsley

1 teaspoon sea salt (optional)

¼ teaspoon ground pepper

 

Preparation

Preheat the oven to 350 degrees Fahrenheit. While the oven is heating, cut out the top of the peppers and scoop out the seeds….Read More »

Toasted Cauli-Rice

by Gale Bernhardt , Home Page Feed, Recipes, Uncategorized

Featured: Green Cauli-Rice

If you like the texture and consistency of rice, but don’t want the carbs along with the fat-storing insulin spike, then toasted cauliflower “rice” might be a great option for you.

Ingredients and tools

1 head cauliflower

Sharp knife

Cutting board

Spatula

Food processor that has a chop feature

Gallon baggie or other storage container

 

Preparation

I am specific about the food processor because I read some online recipe blogs that it is possible to use a hand-held grater or a blender. Okay, it is “possible”; but it is a giant mess. Trust me on this one, use a food processor with a…Read More »

Coconut Curry Chicken Thighs with Peppers and Mushrooms

by Gale Bernhardt , Home Page Feed, Recipes

 

I like making a big quantity of healthy food. This allows for easy leftovers during the week or I can freeze food portions for a later time. This weekend I made a big pan of coconut curry chicken thighs with peppers and mushrooms.

Ingredients

8 chicken thighs

1 each red, yellow and orange bell peppers deseeded, deveined and sliced lengthways

16 ounces sliced mushrooms

1 can (13.5 ounces) of full-fat coconut milk

1 tablespoon of coconut oil made for medium-high heat (or butter)

1 cup chicken stock

2 tablespoons curry powder

½ teaspoon paprika

½ teaspoon coriander

1 teaspoon oregano

½ teaspoon salt

2 teaspoons minced garlic

Preparation

Preheat the oven to 375…Read More »

What is the best yogurt?

by Gale Bernhardt , Home Page Feed, Nutrition, Recipes

Great questions from Pam. “What is your recommendation on yogurt? Coconut milk? Sheep/goat? Greek? What should I be looking for on the labels?”

My personal preference is Fage, Greek Total (full fat) plain yogurt. You can select the 2% if the taste is too rich for you. Some people like the taste/consistency of other brands. (Some are more sour and thinner consistency.)

What to look for on the label? Aim for the absolute minimum number of ingredients. On the Fage ingredient label is Milk, Cream and Live Cultures – that’s it. No list of chemicals, no added sugars, no artificial…Read More »

Which is Better, Gluten-Free or Whole Grain Bread?

by Gale Bernhardt , Home Page Feed, Nutrition

Great question, Pam F.! People that have a gluten sensitivity or celiac disease need to avoid gluten (which is found in wheat, rye and barley products.) For this population, gluten-free is a must if they plan to consume grain products.

If you don’t have a gluten sensitivity, you’re better off with whole grain breads and pastas. Why?

One big reason is that gluten-free breads have the highest glycemic indexes (an index of how high blood sugar rises over the 90 minutes after consumption) of all foods according to Dr. William Davis. He says that “gram for gram, ounce for ounce,…Read More »

5 Fat-Burning Tips from Europe that You Can Use Today

by Gale Bernhardt , Fitness Tips, Home Page Feed, Nutrition, Uncategorized

Last week I had the opportunity to travel to Rotterdam, Netherlands to attend an international sport congress meeting. In the four days I was in Rotterdam, I noticed a stark difference between the local citizens and those in many other countries. I saw very few overweight people and only one obese person. One.

According to data compiled by Insider Monkey, the Netherlands rank number 6 in the 11 thinnest, skinniest and fittest countries in the world. The overweight population in country is only 13.3%. In sharp contrast, five states in the USA have obesity rates that exceed…Read More »

Psssst. Want to kill your sex life? Consume sugar.

by Gale Bernhardt , Home Page Feed, Nutrition

Would you still guzzle that sugary drink if you knew that your testosterone drops 25% almost immediately and stays low for at least two hours after consumption?

A clinical trial study looked at the glucose tolerance of 74 men between the ages of 19 and 74. Of this group, 54% of them had normal glucose tolerance, 30% had impaired tolerance and 13% were newly diagnosed diabetics. Interestingly, regardless of the ability to tolerate glucose, a drop in testosterone after consumption was noted across all three groups. Additionally, the testosterone drop was independent of body mass index.

Gulping down glucose…Read More »

10 Easy Fat-Burning Machine Snack Ideas

by Gale Bernhardt , Home Page Feed, Recipes

 

On the Fat-Burning Machine plan  you can say good-bye to tasteless plain rice cakes and no-fat, chemical-laden yogurts as your snack options. Here are 10 easy snack ideas that will have you satisfied for hours.

  • 1/4-cup (roughly one handful) raw almonds, walnuts or pecans
  • 1 to 2 slices (or 1-2 ounces) of real cheese (no “cheese product” slices) and a 70- to 100-calorie serving of crackers. Select crackers that have no added sugars or trans fats within the ingredients list. The label will include words like “partially hydrogenated oil” if the product contains trans…Read More »

    • Is corn okay, if it’s organic?

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

    Follower R.A. noticed that corn doesn’t appear on any of the lists of approved vegetables. The question, “Is corn okay if it’s organic?” is a good one.

    Corn is a high carbohydrate vegetable. A ½-cup serving of corn has the same glycemic load as a baked potato with no skin and contains even more carbohydrates than the potato. If you want to eat corn, use it as a replacement for one of your carbohydrate options. For example, rather than eating a serving of bread, rice, beans, quinoa or fruit, you can have a serving of corn (1/2-cob or…Read More »

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