Nutrition

Back-to-School Lunch Made Fun

by Gale Bernhardt , News & Media, Nutrition, Recipes

Move over traditional lunches. School lunches made the Fat-Burning Machine way can be fun and really delicious.

In addition to being a top student in high school, Brooke Kennedy is very creative in the kitchen too. Her mother, Linda, tells us that Brooke is constantly experimenting and creating delicious Fat-Burning Machine foods for the family.

She is sharing a couple of her favorite recipes with us, Cucumber Roll-Ups and Dark Chocolate Macadamia Nut Low-Carb, Gluten-Free Cookies.

Cucumber Roll-ups

Ingredients

  • 1 cucumber
  • Hummus (your choice of flavors)
  • ½ red bell pepper
  • ½ yellow bell pepper
  • ½ avocado
  • Sliced chicken or turkey lunch meat
  • Shredded carrots
  • Toothpicks

Directions

10 Labor Day Barbecue Tips

by Gale Bernhardt , News & Media, Nutrition

For most, Labor Day weekend signals the end of summer activities and the beginning of fall events. It is often a weekend of fun, family and picnics. If you are aiming to stay on your Fat Burning Machine track, here are a few tips that can help keep you happy and in control.

Labor Day Barbecue Tips

Look at your fist before filling your plate

Did you know your stomach is about the size of your fist? Your stomach does have the ability to stretch to about 40 times the size of your fist in order to accommodate large fluid…Read More »

Fruit Salad: Is It Fat Burning or Fat Storing?

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

For many people, consuming a fruit salad seems like a good idea because fruit is “all natural.”

Here is a basic recipe:

  • 1/2 cup of watermelon balls
  • 1/2 cup of cantaloupe balls
  • 1/2 cup of honeydew balls
  • 1/3 cup of strawberry halves
  • 1/2 banana

Seems like a calorie bargain at only 161 calories for the entire recipe.

Fruit Salad: Is It Fat Burning or Fat Storing?

Fat Burning Machine students know that it’s not all about calories. Food affects hormones, including insulin. Insulin is nick-named “the fat storing hormone.” Insulin is released in response to food and the more carbohydrates, and in particular sugar, the…Read More »

Are You Emotional Eating or Hungry?

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

We must feed our bodies in order to sustain life. Food is an absolute necessity. A part of our pre-programmed survival mechanism, there is actually a hunger hormone, ghrelin, that stimulates our urge to eat. When the urge to eat is associated with a need to sustain life, that’s a good thing.

For some of us, an urge to eat is linked to emotions and not signals from our bodies. Maybe you’ve never thought about this before? Why are you eating?

Are you eating because you are hungry and need to sustain life or because you are emotional?

Emotional Eating vs. Hungry

Here’s…Read More »

Is Fruit Good or Bad for Your Health?

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

Do you know anyone that is constantly eating fruit and they can’t figure out why they can’t lose weight? Maybe you’re one of these people?

Many people think that any food that is “natural” is good for you. It is a myth that just because something exists in nature, it is good for you. For example, poison ivy is “natural” and it’s definitely not good for you.

Of course fruit isn’t poison in the same way that poison ivy is poisonous, but, too much fruit – especially in the wrong form – can cause big blood sugar spikes followed by big…Read More »

Healthy Fruit: Rethinking the Way You Think About Fruit

by Mike Berland , Home Page Feed, News & Media, Nutrition

“Fruit is natural, so it must be good for you.”

While I never really liked vegetables until recently, I have always loved fruit. All types of fruits–apples, oranges, grapes, watermelon, cantaloupe, bananas, strawberries. In the summer, my favorite meal was a huge fruit salad. I would buy whole watermelons, chop them up and just eat them throughout the day.

How bad could it be for me? Even if it is sweet, the sugar in fruit is natural, not processed. God-given from the tree or the vine, right? I thought I should be able to eat it in unlimited quantities. After…Read More »

Egg Health: Are They Good or Bad for You?

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

Egg lovers rejoice! You don’t need to eliminate eggs from your diet.

You’ve probably heard that eggs – in particular egg yolk – are high in cholesterol. If you are a long-time, low-fat, dieter then you might be aware that egg yolk contains all of the fat in an egg where as egg whites are pure protein.

I suspect that many of you have been avoiding eggs because you’ve been concerned getting heart disease and cutting calories by cutting fat. But there’s no need to eliminate eggs from your diet. Let’s clear up the confusion once and for all—so you…Read More »

Blistered Shishito Peppers

by Gale Bernhardt , Nutrition, Recipes

 

Spice things up tonight. Shishito peppers, the Japanese cousin to Spain’s famed Padrón peppers, can pack in a punch, whether you’re looking for a snack or side dish. This recipe, Blistered Shishito Peppers, is quick and easy to make–and naturally irresistible. Warning: once you eat one, you may not be able to stop.

Ingredients

  • 4-5 cups of Shishito peppers (Gale’s special note–do not inadvertently use Serrano peppers as a substitute unless you like it really hot!)
  • 3 tablespoons of any of the following choices: (3 tablespoons olive oil or 2 tablespoons of olive oil and 1 tablespoon of sesame oil or 3 tablespoons…Read More »

    • South of France-Style Chopped Salad

    by Fat-Burning Machine , Nutrition, Recipes

    Bright colors, tasty veggies and easy to make, this chopped salad is full of nutrients and will keep your taste buds happy.

    Mix together greens, produce and avocado, you’ve got a wonderful fat-burning salad for lunch or dinner. Throw in a little chicken or fish for protein.

    Salad Ingredients

    • 2 heads romaine lettuce
    • 1 head radicchio
    • 2 peppers, red and orange
    • A mixture of yellow and red cherry or grape tomatoes
    • One avocado, cut up into bite-size squares
    • Hearts of palm from one jar (all of them), cut up into bite-sized
      circles
    • 3 baby cucumbers
    • 1/2 can plain chickpeas

    Homemade Dressing Ingredients

    Is Yogurt Good or Bad?

    by Gale Bernhardt , Nutrition, Uncategorized

    Yogurt is definitely one of America’s most confusing, go-to “healthy” foods. In an effort to meet America’s demand for variety and flavor – and most often the demand for low-fat and low-calories foods – companies are working overtime to add more choices. More recently Greek style yogurt has become very popular, but Americans want to keep the calorie counts down.

    In another column I’ll tell you why aiming for low-calorie options is sabotaging your attempts to lose weight. Until then, you’ll have to trust me that aiming for very low-calorie counts is not your goal.

    Which yogurt choices help us…Read More »

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