HOW much sugar has been added to that yogurt? Nearly 7 teaspoons in a cup?!   


I went to a breakfast buffet this morning and like normal, I read the labels on two containers of yogurt. The one on the left is non-fat plain. The one on the right is full-fat honey flavor.

The one on the left has 6 grams of sugars in a cup. Those sugars come from milk’s naturally occurring sugars – lactose. The one on the right has a whopping 33 grams of sugars. If we pull out the 6 grams of naturally occurring sugars in one cup of plain yogurt, that means 27 grams of sugar has been added to the honey…Read More »

Country Ribs Plated

Baked Country Pork Ribs



3-6 Country style pork ribs

Pyrex baking dish

Preheat oven to 300 degrees Fahrenheit while preparing the ribs.

You can use any quantity you please, but my family likes leftovers so I purchased a package of six ribs. The ribs are large and more than some people want to eat, so I cut each large rib in half.

Placing Gale’s Pork and Poultry Rub into a flat plate, roll each rib on all sides in the rub. I like light seasoning, so I don’t “pack” the meat with seasoning. (You can rub the ribs with any spices you please and this method of…Read More »

Gales Pork and Poultry Rub

Gale’s Pork and Poultry Rub


Use a small mixing bowl to blend the following ingredients together:

2 Tbsp dried rosemary

2 Tbsp dried onion flakes

2 Tbsp dried savory spice (found at my local grocery store)

2 Tbsp garlic powder

2 Tbsp sea salt (I prefer pink Himalayan. If you’re concerned about sodium intake, cut this in half.)

1 Tbsp dried thyme

1 Tbsp dried parsley

1 Tbsp dried sage

¼-tsp cinnamon (I just measured half of a ½-teaspoon)

¼-tsp nutmeg

After mixing the ingredients together, store in an air-tight container. This recipe makes more than enough for an entire chicken or six country-style pork ribs.

The ingredients will separate some, so it’s best to stir…Read More »


Q: Evidence is strong, do not consume sugar drinks. Is diet soda a better choice?


A recent Facebook discussion raised a good question. One of the Fat-Burners, Brad, that took my accelerated class asked me to comment.

Q:  Evidence against full-sugar drinks is strong, consistent and universally negative. Evidence against diet sodas is weak, inconsistent and more reputable sources always say, “more research is needed.” If you have to drink soda, diet is probably the better choice. Is this true?

A: Great question! With any food study, there are always confounding factors. What I mean by that is when people consume any artificial sweetener (AS) there is variation in which sweetener is used in the study…Read More »


6 Secrets to Improved Self-Control


Why is it that sometimes we have fantastic self-control and at other times it seems to have escaped our abilities altogether?

Self-control is what experts call “delay discounting.” It is making a choice between an immediate small reward or a larger reward later. When you have self-control, you are choosing the bigger rewards you will receive at a later date. We all experience delay discounting in several aspects of our lives:

  • Do you want to purchase that new item now? Or, save the money to go towards a bigger investment later?
  • Do you want to eat that enormous chocolate brownie for the immediate,…Read More »
  • Anyone can hide

    Hiding Food


    The subject of hiding food is not easy to talk about. Some of the people I’ve worked with hide food from others so that they can later find that food and sink into momentary comfort. What they find is that the comfort is fleeting and it is always followed by regret.

    Though not an easy step to take, if you are hiding food, you must get rid of the stashes. These stashes hurt your waistline and psyche.

    Take control….Read More »


    Why do you want to lose weight?


    One of the most important things you can do for yourself is to reveal why you want to lose weight. The reasons why you want to lose weight are your personal motivators – not a weight loss goal. By “reveal,” I mean to reveal to yourself. These “whys” will not only help you lose weight but will help you keep it off.

    Wherever you feel comfortable storing your “why list,” jot down why you want to lose weight. You can do it on your computer, in a notebook or even on a sticky note. Keep the list handy so you can…Read More »


    Sugar increases non-alcoholic fatty liver disease


    People that consume little to no alcohol can still get fatty liver disease. Non-alcoholic fatty liver disease (NAFLD) is a term for a range of conditions that result in too much fat stored in liver cells. One of the most serious forms of the disease is non-alcoholic steatohepatitis marked by liver inflammation that can progress to scarring and irreversible damage. At the most serious stage, steatohepatitis can progress to cirrhosis and liver failure.

    In a University of Surrey study, researchers looked at two groups of men – one group with low levels of liver fat and a second group that had…Read More »

    Blood Sugar_Carb_Fat_Protein

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



    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…Read More »