Meal Tricks Diabetics Should Know for Thanksgiving

Enjoying Thanksgiving dinner without hurting afterwards doesn’t have to feel like a sacrifice. You can partake in the festivities and walk away feeling great!

A wonderful tradition my family and I have gotten into is signing up for a Turkey Trot or some kind of 5K walk or run on Thanksgiving morning. Get in a good workout and it’ll set the tone for the rest of the day. You’ll remember how hard you worked and it’ll help keep you from overindulging later.

After that, refuel with a high protein breakfast. Maybe some eggs and gluten free toast and fruit or Steel Cuts oats with berries and protein powder or hemp seeds mixed in. Try snacking on some raw almonds or walnuts before you reach your destination. It’s best not to arrive hungry.

If there are appetizers, maybe try a few bites and drink lots of water. When it’s time for dinner, serve yourself a small helping of the things you love. Again, drink lots of water while eating your meal. Try to eat slowly so as not to overeat. If you want to take it a step further and have a healthier dinner, try the turkey without gravy and lots of green veggies or salad (presuming they’re not loaded with cheese or salad dressing). The insides of a pumpkin pie make a great dessert as well.
Thanksgiving doesn’t necessarily mean you need to leave with a stomach ache. Food is obviously a big part of the day but focus on the company and the meaning of the day and you’ll leave fulfilled.

Optimal nutrition on a budget

Optimal nutrition on a budget

Here are some tips to optimal nutrition on a budget:

1. Stick to the perimeter of the grocery store. Protein, fresh fruits and vegetables are much cheaper and healthier than the packaged goods in the middle. Packaged foods also tend to contain preservatives, and extra salt & sugar in order to make it last longer on a shelf.

2. Stick to Organic for mainly the “Dirty Dozen”.
Produce such as strawberries, celery, spinach, cherries, tomatoes, sweet bell peppers, apples, nectarines, peaches, grapes, cherry tomatoes & cucumbers have been proven to contain a higher amount of pesticide residue.

3. Another great tip if you’re trying to save money is to rotate buying Organic versus Conventional. That way your body never gets too much of one thing.

4. Buy produce according to what’s on sale and in season. Buy extra and freeze it to have on hand for later.

5. Keep an eye out for grocery store sales and meal plan around that. Meal prep is key to making the most out of each item you buy. Often times, things are wasted because there was no plan for it. If you make salmon & roasted veggies one night maybe have it on a salad for lunch the next day or over brown rice pasta for dinner. Buy things with options in mind.

6. Pack your lunch instead of eating out. If you planned right you could spend $5 on meals for your whole day. You could spend $7-$10 just eating out at lunch, not to mention the added sodium.

Eating healthy doesn’t have to be expensive. It just takes a little thought and planning. But it’s worth it to keep your body functioning at its absolute best!

Holiday Inspiration

Holiday Inspiration

pumpkin cheesecake cupcakes

This is gonna sound CrAzY but…my wife and I kinda love the gluten free lifestyle even more during the holidays. If I didn’t have limitations I’d eat everything in sight!! (See above cupcakes) People always say, “I feel so bad for you.. You can’t eat bread”. Don’t feel bad. After 9 years, I don’t even think about the bread basket on the table or the cake at the birthday party. I’m also not one to get stomach aches or headaches, I don’t feel sick or bloated. The truth is, our wheat is not what it was 50 years ago. It used to be more natural & had a higher protein content. Today, our wheat is made in a lab and is a hybridized version of what it used to be. It doesn’t benefit anyone. You may tolerate it. But it’s not helping you in any way. There are other grains that do but wheat, is NOT one of them. I would never judge anyone for eating it or having a cheat meal. But don’t be lured into buying something because it says, “100% Whole Wheat”. You’re better off having some steamed brown rice or quinoa if you wanna get your grains in. Don’t mean to pick on these pretty little cupcakes. I just think it’s important to have clear, concise boundaries and the holidays are no exception. Most Americans never lose the weight they gain over the holidays and the pounds just keep adding up year after year. Check in with yourself this year. Set realistic guidelines for making it a balanced holiday. Maybe you’re not ready to give up Gluten… maybe you just wanna eat more veggies or drink more water. Whatever it is, commit to it!

And if you want a workout wife is your girl. She’s happy to workout with you but will hold you accountable!! You got this!!

Mix Up Your Workout

Mix Up Your Workout

personal trainers exercising

Are you feeling the need to mix up your workout? Keeping the same routine for a few weeks in a row can lead to a decrease in results. Find out 10 ways to change up your workout…

1. Take the stairs, 2 at a time.

2. Decrease your reps and increase your weight.

3. Increase your reps and decrease your weight.

4. Workout with a friend to increase motivation.

5. Add incline to your treadmill run, or run sprints.

6. Try your exercises on a balancing board or ball.

7. Try a spin, kickboxing, or yoga class.

8. Actively stretch for 30 minutes after each workout.

9. Incorporate a medicine ball or stretch bands into your workout.

10. Hire a personal trainer to push you to another level.

What is Casein?

What is Casein?


Casein is the main protein in milk (solid form) and in cheese. It is used in processed foods and in adhesives, paints, and other industrial products. Peptides from gluten [gliadorphin] and casein [casomorphin] are believed to cause a reaction with opiate receptors in the brain. On a smaller level, this reaction is believed to mirror the effects of opiate drugs like heroin and morphine.

When eliminating dairy from your diet, it is important that you add adequate calcium and vitamin D back into your diet in the form of fortified milk substitutes or acceptable vitamin and mineral supplements.

Here are foods that contain casein and their casein free substitutes:

Foods with Casein

  • Butter
  • Cheese
  • Cream
  • Cream Soups and Vegetables
  • Custard
  • Half and Half
  • Ice Cream
  • Ice Milk
  • Milk
  • Puddings
  • Sherbet
  • Soup Bases
  • Sour Cream
  • Whey
  • White or Milk Chocolate
  • Yogurt


Foods that might contain Casein

  • Artificial Flavorings
  • Cosmetics
  • Dairy-Free Cheese (most brands)
  • Dairy-Free that contains caseinate
  • Ghee
  • Lactic Acid
  • Lunch Meats

Omega 3 Fatty Acids

Omega 3 Fatty Acids

omega 3 fatty acids

Get your Omega 3’s! Don’t just rely on your multivitamin. Make sure you’re getting up to and no more than 3 grams of Omega-3 fatty acids per day from food. It has numerous health benefits such as lowering cholesterol and triglyceride levels, reducing coronary heart disease and fighting memory loss. And in women who are pregnant it can promote your baby’s brain development. Incorporate Omega-3 rich foods, like fish or flaxseed into your diet today.

Omega 3 and Omega 9 are the essential fatty acids every living cell in the body needs for good health . The body does not produce these fatty acids naturally, therefore they must be supplied through one’s diet. Some great sources are flaxseed, hemp, pumpkin seeds, dark leafy green vegetables, salmon, cod, orange roughy, and red snapper. They are vital in the reproduction of new cells. They also help treat many disorders, reduce blood pressure, help prevent arthritis, improve skin and hair, and lower the risk of blood clot formation. Omega fatty acids are necessary for the development of the brain. A brain deficient in these fatty acids can can suffer the reduced ability to recall and retain information.

It is crucial to have the right balance of fatty acids in your diet. Unfortunately, the Western diet is extremely lopsided overloading in Omega 6 and deficient in Omega 3. Omega 3 is more difficult to get from natural foods based on fewer sources. In addition, food manufacturers increase the shelf life of current foods by replacing the Omega 3 oils with hydrogenated oil fats. These hydrogenated fats, also know as “trans fats”, increase damage to cell membranes and enzymes, while also increasing inflammation and the aging process. It is estimated that they are in 75% of our Western foods.