Nutritiongal’s Top 7 New Year’s Resolutions to Inspire You

Don't let another year pass you by, before striving to make your dreams come true.

We hear it every year, “What’s your New Year’s resolution?” We may even make them but when it comes to New Year’s resolutions why do we let them drop by the wayside? I am as guilty as the next person. Mine has been “to not make a resolution,” for the past 10 years. Why should we make them if we never keep them? What is the point and does anyone ever keep a New Year’s resolution that they make? The short answer is, “Yes”. It is never too late to make changes in your life if, in fact, change is what you intend for yourself in the new year. Every year we have a new opportunity to start fresh, to make a change and to accomplish goals that we have laid out for ourselves, but, perhaps, have not had the courage to make them a reality. It’s OK to admit this and it’s OK to start fresh even tomorrow. We don’t need to ring in the New Year to make resolutions. We could do them in the next minute. Why delay any further?

One of my favorite quotes is, “Insanity: doing the same thing over and over again and expecting different results.‚ÄĚ by Albert Einstein. Where there are things in our lives that keep on repeating and the outcome is always the same but never what we have intended, it may be time to interrupt the pattern. Where can we change the patterns and shake things up a bit? In my personal experience, no matter what maps or GPS devices I have at my fingertips I ALWAYS end up walking in the wrong direction and end up late to whatever event or meeting I have scheduled. The other day when I exited the public transit system I arrived on a street disoriented. My instinct was to go left but, instead, I decided to go right because whenever I follow the route I think I should go it is always in the wrong direction. Surprisingly I found that using the method opposite to what I normally used (which always got me lost) took me in the right direction and I arrived at my destination in the nick of time.

This is a very basic example but we all have unfinished goals or things in our lives that we would like to have turn out differently but somehow we keep on going in circles. Where can we interrupt these patterns and try a new method? If Einstein hadn’t followed his advice where would we be in science today? Would he have developed the theory of relativity and gone on to be one of the greatest legends in science?

Are you looking for ideas for resolutions to ring in the New Year? Here are Nutritiongal’s top 7 New Year’s resolutions you may want to add to your list or perhaps to inspire you to come up with your own.

1.) Get a piggy bank and save your loose change every week. After about 6 months take a tally of how much you have collected and treat yourself to a massage or vacation.

2.) Speaking of vacations, is there a place that you have always wanted to visit but somehow it seems like a distant pipe dream? Go to your favorite online travel site and make a booking. You can save the booking without purchasing it. If you start to visualize yourself booking a trip there you may be closer to setting foot in your dream destination.

3.) Is there someone out there who you care about that may not know it? Write them a letter telling them how you feel about them. You don’t have to send it but if you can if you feel inspired. That person may be very surprised and touched by your sentiments. It always feels good to get things off your chest.

4.) Do you fear speaking or singing in public? It’s time to get some friends together and do karaoke. The worst fear that most people have with public speaking/singing is sounding terrible. With karaoke it is expected that people sound terrible and, in fact, it is more fun. When you give yourself a break you may be pleasantly surprised at how good you sound!

5.) Are you stuck in a career that you do not like and wish for a change but, somehow, keep on getting the same kinds of jobs? Start looking in a field that you are passionate about and apply, apply, apply. Don’t have any experience? It doesn’t matter. Persistence will get you everywhere. You may have to start at the bottom for a bit but recruiters are not only looking for resumes. Cover letters that explain your passion and that are written with enthusiasm set your resume apart from the rest. Bosses are looking to hire people who are there for the long haul. Nothing is more frustrating than having to hire someone new and train them all over again. Life is short. Think about where you want to be 5-10 years down the line and if it is the job that you are currently at then bravo! If it not then it may be time for a career change.

6.) Do something that you have never tried before that scares you. It doesn’t have to be something that risks your life but perhaps baby steps. Are you terrified of cutting your hair? Have you ever tried sushi? Did you ever want to learn a new language? I am sure you can come up with even better ones for yourself. Do it!

7.) Are you feeling bored and uninspired in your life? Donate or volunteer at your favorite charity. Personally I like World Vision because they have an online catalogue. You can buy a family a goat or education for a child. In a way, giving is almost selfish because it makes you feel so good about yourself! ūüôā

Australia Site

US site

The Nutritiongal wishes you a very happy and healthy New Year! May you be filled with prosperity, joy and inspiration in the coming year!

When Scales Lie ‚Äď Why weight isn‚Äôt an accurate measure of how slim you¬†are – Nutritiongal Volume 16

While working out is beneficial to your overall well-being and waistline, the scales can sometimes be deceiving. Exercising builds muscle and muscle weighs more than fat. Did you know that muscle also grows faster than fat? Eventually as you keep up your new found love for exercise the increased muscle mass will speed up your metabolism and the fat will burn away. What do you do in the meantime when you’re not getting the results you’re looking for? When you’re trying to drop those last few pounds on the scale it may be wiser measure your progress by how your clothes fit or calculating your body fat percentage rather than holding out for that magic number on the scale.

Many companies that are geared towards modeling or entertainment are encouraging their employees to maintain or attain a particular weight. At times there may be less tolerance for those who deviate from the industry standards. Some are encouraged to diet and exercise while others are threatened with termination. One such controversy is occurring with the popular restaurant chain, “Hooters” where they have given one employee with a perfectly normal weight of 132 pounds at 5’8” an ultimatum to lose weight. How much is too much when “weight” is the sole measure by which many of these individuals are evaluated? If you took a tally of different people’s heights and weights and compared them to pictures it would surprise you to see that some people weigh a lot more or less than they appear. Does weight really matter? The numbers are not always accurate. When dedicated employees get to a gym to maintain their jobs what happens if more muscle is built and the ideal “weight” is not achieved? Will they get fired for being fit?–video

Let’s look at some facts of what building muscle does for the body and why tossing the scale into the closet for a few weeks may not be such a bad idea:

1.) Since muscle grows faster than fat the initial weight gain on the scale is most likely the result of increased lean muscle mass in the body, rather than fat.

2.) Muscle weighs more than fat and is more compact. The scale may be creeping up but if you clothes are looser then you know you’re on the right track

3.) Weight gain from exercise is temporary at best. Once your body adjusts to a routine your weight will adjust, unless you’re overcompensating for your workouts with too many extra calories.

4.) Increased muscle mass = increased metabolism which means weight loss is just around the corner.

Lace up your sneakers and take a vacation from the weight roller coaster. Fitness and fabulousness are right around the corner!


The Nutritiongal – AADP Certified Health Coach
Find your bliss. Find your balance

“Fire the diet police and take back your health!”

Visit and fill out a health questionnaire for a free consultation today!

Your daily weigh in could be sabotaging your workouts.

Could your “Virtuous” Diet be Sabotaging Your Weight Loss Goals?- Nutritiongal Newsletter Volume 15

It’s a quiet afternoon at work as you reach for your gluten free, fat free, nondairy, hypoallergenic snack and slowly sip your herbal tea. Your coworkers are celebrating a birthday and you virtuously refuse a red velvet chocolate frosting covered cupcake because it is too “fattening” or “unhealthy” or “filled with too much processed sugar and food coloring”.

Your friends invite you to dinner but you decline because it’s Mexican food and there’s too much cheese, calories and fat in the food and you can’t drink the margaritas (not even the virgin ones!) that night because you are trying to cut carbs. Yet the scale still doesn’t budge. You see your friends laughing and having a good time enjoying the occasional slice of pizza or buttery croissant in their skinny jeans while you suffer in silence eating your dissatisfying fresh organic fruit salad with fat free yogurt with just a half a teaspoon of honey.

Hold the celery sticks with fat free cream cheese and take a chill pill! We are all guilty of this crime to some extent. There is something to be said about eating healthy but when it comes to doing things supposedly right, why do we have to take it to extremes?

Last week I decided to eat clean for three days to cleanse my system of the french fries, milk chocolate, wine, pizza….. I could go on. And I found myself reaching for the ice cream and before I knew it I had devoured ice cream on a dairy free day without realizing it! What was my body telling me? Perhaps at that particular moment in time “dairy free” wasn’t the way to go. Winter is coming where I live and adding some extra fat is not a bad idea. Yes ice cream is not the healthiest food on the planet but I can think of a few worse things. Why do we have taste buds? We are meant to enjoy our food. Yes healthy food is delicious and enjoyable, especially when we learn to eat it on a regular basis since our palate changes – for the better, in order to enable you to enjoy the simplest most natural food there is and feel satisfied. Nothing replaces natural, whole, unprocessed food as the winner in the Nutrition Competition, if ever there was one but, that does not mean that fries are off limit for life.

Are you cheating yourself of enjoyment for the sake of your health? Nutrition is just as much about what you put into your mouth as it is about what you put in your life. Spending time with friends or indulging on a delicious desert never contributed to a demise in anyone’s health. No one is telling you that you can’t have what you want. You can eat oats, carob and tofu till you’re blue in the face but eventually the pendulum will swing the other way so that your body can attain balance.

I don’t care if you are the most disciplined person on the planet. “For every action there is an equal and opposite reaction.” Sir Isaac Newton. Cells, chemical reactions, relationships, countries, planets, the universe…. everything is continually changing by little actions and reactions that are balanced by the swinging pendulum of life. Up and down, left and right, backwards and forwards, in and out… I could go on and on. I am not saying it’s healthy to eat an entire bag of potato chips. What I am saying is that a little indulgence never hurt anyone.

Finding one’s balance is key. Have you found yours?


The Nutritiongal
Find your bliss. Find your balance

“I am currently enrolled at the Integrative Institute of Nutrition and will graduate as a certified health counselor in 2010. Fire the diet police and take back your health!”

Visit and fill out a health questionnaire for a free consultation today!

Missed a Nutritiongal newsletter? Find them all on My Nutritiongal blog.

The Glycemic Concept Revisited – Meal Makeovers *** Nutritiongal Newsletter Volume 12

Hello Everyone! Welcome of Volume 12 of Nutritiongal’s Newsletter! I think it’s safe to say that we are familiar with the terms “low carb” and “high carb”. We see them on food packaging, television commercials and magazine ads, to name a few. But what exactly do the terms “low carb” and “high carb entail? Are we meant to forgo pizza, pasta and pancakes so we can fit in our skinny jeans for eternity? We are supposedly told that bananas have tons of carbs but I don’t remember hearing anyone getting diabetes from eating nature’s candy. (I eat one every day!) When it comes to eating smart why does everything have to be complicated?

Forget the carbs and lets get down to the science of it. The concepts behind your food that determine how satisfied and nourished you can be after a meal are both the glycemic load and glycemic index. Glycemic index measures the breakdown of food into sugar. The higher the glycemic index, the more sugar the food contains and, thus, the more sugar is broken down into your bloodstream. Foods with a high glycemic index are theoretically broken down faster than foods with a lower glycemic index. The glycemic index, however, can be misleading. When you compare the glycemic index of a sweet potato to a refined hamburger bun on the chart from the link below they are very similar. However the sweet potato contains more fiber and vitamins and thus its glycemic load is much lower. Sweet potatoes are broken down much slower in the body, having a negligible effect on your blood sugar unlike a hamburger bun that can induce a sugar slump. This concept is called the glycemic load, which is the measure of how the food is broken down in the body. Glycemic load trumps Glycemic index. Let’s have a look at the chart of different foods with their glycemic loads and glycemic indexes below. If you are going to pay attention to anything on this chart, the glycemic load is the most important.

From breakfast to dinner your meals can be both varied and belly friendly. You can pair high glycemic index foods with low glycemic index foods to lessen the glycemic load of the meal. Let’s take a look at some standard high glycemic load (high blood sugar-inducing meals) and then zap their load!.

1.) White Pasta Marinara

Makeover – Whole Wheat Pasta Marinara with Mixed Vegetables

2.) Cheese Pizza

Makeover – Whole Wheat Pizza with Mixed Vegetables and Fresh Mozzarella

3.) Pancakes with Syrup & Butter

Makeover – Buckwheat or Whole Wheat Pancakes with Mixed Berries and a tbsp of Honey & Butter

4.) Toast with Jam & Butter

Makeover – Whole Grain Toast with Peanut or Almond Butter & Sliced Banana

See? You can have your carbs and eat them too ūüôā Enjoy!

— Sincerely,

The Nutritiongal

Find your bliss. Find your balance

“I am currently enrolled at the Integrative Institute of Nutrition and will graduate as a certified health counselor in 2010. Fire the diet police and take back your health!” Visit and fill out a health questionnaire for a free consultation today! Missed a Nutritiongal newsletter?

A Cheater’s Guide to Detox ‚Äď Nutritiongal Newsletter Volume 11

Hello Everyone and welcome to Volume 11 of Nutritiongal’s Newsletter!

Ok I know what you were thinking when you read this title. I said I wouldn’t but I couldn’t NOT say something when the word DETOX is everywhere. There’s the lemon detox, the horrible cayenne pepper starvation one that Angelina Jolie passed out trying to do, some kind of juice fast and then there’s colon cleansing (you could just eat Taco Bell).¬† I’m kidding!

All kidding aside I haven’t even scratched the surface of all the detox “diets” out there.¬† What does one do for some good old fashioned cleansing without the starvation and discomfort?¬† After careful consideration I decided that I would present a detox for the everyday, busy person who doesn’t have time to sit at home for 2 weeks while their body detoxes.¬† Let’s get real here, we need to be able to function in every day life, unless we have taken a sabbatical at an ashram in India.¬† I would like to do that some day by the way.¬† Anyone care to join?¬† I have a dear friend coming with me in two years ūüôā

Anyway the last time I skipped a meal was in 1999 when I needed surgery so instead of starving how about some nutritionally sound whole food packed with vitamins and minerals and a plan to stay hydrated.¬† Thus I present “THE CHEATER’S DETOX DIET”.

Duration : 3 days
Foods to Eliminate : Meat, Milk, Cheese, Wheat, Coffee, Alcohol, Sugar, Soda (Pop for you Midwesterners)
Foods to Incorporate : Fish, Eggs, Legumes (beans), Nuts, Nut Butters, Brown Rice, Quinoa, Spelt, Millet, Almond Milk, Rice Milk, All Veggies and Fruits, Honey (all sweeteners that aren’t sugar, high fructose corn syrup or sugar substitutes) and Yogurt

This is pretty much a 3 day elimination diet to tune your digestive system.¬† You’re adding whole foods and tons of fiber in order to reset everything – like the internet modem when it gets all jammed. Sometimes you need to unplug for 5 minutes and hit the reset button and everything runs great.¬† Shazam!

I did this for three days and I can say I feel pretty refreshed.¬† I have included some sample menus for you to try.¬† Feel free to e-mail if you have questions.¬† It’s just for three days.¬† I did this Sun-Tue because I had drinks on Wednesday night with my friends.¬† I found the no sugar to be a challenge but when I was eating a lot of fruit and adding honey to my tea I found I wasn’t craving sweets.¬† On a side note please eat until you are satisfied.¬† If you still feel hungry then feel free to add more food.¬† When you are hungry eat and when you are not then don’t etc… I just thought I would mention it.¬† Portion sizes are for your individual needs, metabolism, lifestyles and activity levels.

Day #1


Oats with Rice Milk, Almonds and Banana


Spelt bread with Organic Peanut Butter (cashew, almond or macadamia butter for those of you who are allergic to peanuts)¬† If you can’t¬† have any nuts then try this with hummus instead.
Salad with Vinaigrette


Baked Salmon in olive oil and balsamic
Baked Sweet Potato
Steamed Vegetables sprinkled with sea salt
Mixed Greens with Vinaigrette

Day # 2


Greek Yogurt with Fresh Fruit and Granola


Quinoa with cannelloni beans and taziki (Greek yogurt mixed with Cucumber and lemon juice)
Mixed greens with vinaigrette


Vegetarian Fried Rice – Brown rice cooked with eggs, veggies, onions, garlic and soy sauce

Day #3


Leftover brown rice mixed with raisins, honey and oats (add 1 tablespoon of oats to 1/4 cup of water and bring to a boil.  Add one cup of leftover brown rice, a dash of raisins and 1 tbsp of  honey for a surprisingly delicious brown rice makeover)


Rice, spelt or gluten free pasta with marinara sauce, steamed veggies and salad with vinaigrette


Lentil Veggie Burger with French Mustard
Spelt Bun
Steamed Veggies with Sea Salt
Mixed greens with Vinaigrette

Snacks and misc drinks

Water with lemon, all teas, dark chocolate, rice crackers, yogurt, trail mix, almonds, dried apples (these are really great when you want to eat candy), all fruit and veggies

Try it for yourself instead of doing something more drastic. You will get the wonderful cleansing effects of this semi-elimination diet without the starvation and a vitamin-packed punch.

For those of you who know me one strange effect of this “detox” is that I can no longer tolerate coffee.¬† Perhaps that will change in the long term but I been drinking coffee excessively for 14 years and haven’t had a cup in days.¬† Strange, isn’t it?

If you’re looking for more ideas as to what to cook on this detox feel free to contact me.


The Nutritiongal
Find your bliss. Find your balance

“I am currently enrolled at the Integrative Institute of Nutrition and will graduate as a certified health counselor in 2010. Fire the diet police and take back your health!”

Visit and fill out a health questionnaire for a free consultation today!

Missed a Nutritiongal newsletter?  Find them all on My Nutritiongal blog.

Nutritiongal’s Guide to the Post Holiday Slump – Volume 10

Hello Everyone!

We have all been through it but don’t know where to go.  Those endless New Year’s resolutions never seem to come to fruition year after year no matter how great the resolve.  Everywhere we turn there are articles about how to detox, save money and become the next gladiator.  When does the insanity end?  Does life seem to be handing you lemons when you’ve just poured your heart, soul and wallet into this past holiday season?  When life gives you lemons just eat them!

Forget the Details, Details and the Details because time is of essence and check-out The Nutritiongals guide to fabulousness in just 8 little steps for love, health and prosperity.

1.) Gained five pounds this holiday season?  Jump start your metabolism by adding 20 minutes of physical activity per day OR 3-4 forty-five minute cardio sessions.

2.) The weather is too crappy for physical activity.  Get thee to a gym.  Don’t have the money to spend?  There are some great home work-out videos available for purchase.  The latest is Zumba for those of you who enjoy latin beats. For those of you who enjoy yoga there are some great videos available as well.  Check them out below.

There are even free workout routines you can get online you sexy thangs!

3.) Can’t seem to get rid of all the holiday treats laying around your house?  Take them to work.  I don’t remember a single time anyone ever complained for being fed. People love little treats every now and then so share the wealth :)

4.) Can’t stop eating the holiday treats around your home?  Refer to item #3.  Have nowhere to take them and do not want to leave them in your backyard because you have a raccoon, possum, kangaroo problem? Have a party and invite all your friends.  The holiday treats will disappear as fast as your post holiday slump.

5.) Don’t have time for a party?  Schedule a brunch with your friends to catch-up about the holiday seasons. Make little goodie bags to hand out.

6.) Need to save for Spring Break but ain’t got dough?  Time to break the cookie jar. How much change do you have lying around?  One of my friends had $96 in quarters, dimes, nickels and pennies.  Ok I know $96 is not enough to take a vacation but if you open an ING savings account you can start earning interest on that $96 and if you set-up an automatic transfer of $50-$100 per month from you bank account you’ll be ready for Miami or Vegas in no time Baby!

7.) Sick and tired if all those annoying people who are still taking over the shops when you are trying to complete your errands?  Me too.  As much as I would like to push them out of my way I take 10 deep breaths.  I know I said this before in my last blog but I can’t stress enough how crappy it is to get arrested!  Not that I have ever been arrested…. yet!  he he he.

8.) Do you have ton’s of holiday decorations that you spent hours putting up and either do not feel like looking at them and/or can’t be bothered to take them down but fear you will become one of those insane people who never takes their holiday decorations down and think you will need therapy in a few years? Have no fear.  I hear the Bellvue Psychiatric ward is quite full so you won’t be able to get in unless you try really hard.

So what do you do now?  Have a party and invite all your friends over.  Call it the post holiday Un-decoration party.  You and your friends can plan them every weekend so everyone’s decorations can be put away.  Your schedule will be too busy to get depressed about the negative 6 degree weather.

I hope I have inspired you to get your Grove on!


The Nutritiongal
Find your bliss. Find your balance

“I am currently enrolled at the Integrative Institute of Nutrition and will graduate as a certified health counselor in 2010. Fire the diet police and take back your health!”

Visit and fill out a health questionnaire for a free consultation today!

Missed a Nutritiongal newsletter?  Find them all on My Nutritiongal blog.

Keeping it Real During the Holidays : Nutritiongal Volume 9

Happy Holidays Everyone and welcome to Nutritiongal’s Holiday Survival Newsletter, Volume 9. ¬† The cycle of cocktail parties, treats and holiday shopping has been ongoing for quite some time and I don’t know about you but I’m exhausted! What are you doing to keep yourself from falling down the rabbit hole of holiday stress, illness and that extra 5 pounds that creeps up by Jan 1st? ¬†Do you really want your New Years resolution to revolve around guilt-ridden workouts and a tasteless, fat-free life? ¬†If not then read on to Nutritiongal’s 6 steps to weathering the holiday cycle in tact.

1.) Evening Cocktail Party? ¬†No problem! ¬†Eat a protein, veggie and whole grain packed meal, such as a turkey and swiss on whole wheat sandwich with greens or some hummus, pita and veggies before going. ¬†That way you won’t be tempted to make fried clams and pigs in a blanket your main meal.

2.) Drink invitation every night of the week? ¬†Worried about having a hangover even before New Years? ¬†No problem! ¬†Sip water in between drinks to slow down the effects of alcohol. ¬†Drinking water or club soda in between drinks also lessens your chance of getting a hangover the next day. Did you know that the symptoms of getting a hangover are the same as when you are dying of dehydration? ¬†Hydrate, hydrate, hydrate! – Hey if you don’t want to drink you can always order a virgin bloody mary or club soda and cranberry. They are absolutely delicious and bartenders tend to do a good job of making them.

3.) Sick and tired of being sick and tired? ¬†Take a holiday disco nap. ¬†Getting just 20 min of shut-eye can rejuvenate you better than longer naps, which tend to disrupt the natural sleep cycle when it’s time to go to bed.

4.) Ready to punch that annoying holiday shopper that just grabbed the last Nintendo Playstation?  Take 10 deep breaths.  Going to jail for assaulting a fellow shopper is much more expensive than an IOU gift or an envelope full of money so your kiddie/friend/boyfriend can buy their own.

5.) Got no time to work-out/exercise?  No problem!  Just go shopping!  Walking at a moderately brisk pace burns approximately 230-300 calories per hour.  You can get your shopping done and stay fit at the same time!!  Got all your Christmas shopping done?  No problem!  How about cleaning to get ready for that holiday party?  You will burn from 140-200 calories per hour!

6.) Want to eat every Christmas/Hanukah/Kwanza cookie in sight?  Rather than turn dessert into the enemy, treat yourself with one or two cookies whenever you want them.  Studies show that people who treat themselves every now and again are less apt to binge later and more likely to maintain their weight.  Life is too short to forgo sweets. Got lots of leftover cookies/desserts?  Take them to work to share with your fellow coworkers if you are tired of looking at them.

That’s all for now folks!

Eat drink and be merry!


The Nutritiongal

Find your bliss. Find your balance

Visit and fill out a health questionnaire for a free consultation today!

The Stinky Truth About Deodorant and Antiperspirant: Nutritiongal Volume 8

Hello Everyone!

Welcome once again to Nutritiongal’s bimonthly newsletter. ¬†I hope you brought clothespins for this one because I have some stinky business to discuss…
Like the next person I am a strong believer in smelling fresh but when I look at the chemicals and toxins we are applying directly to our underarms every day I can no longer remain silent. ¬†Did you know that our underarms are the main site for most of our lymph nodes? ¬†Our skin has the incredible ability to sweat and eliminate toxins – especially from our underarms. ¬†Like the next person I don’t think sweating is too sexy but we all do it.
Aluminum is the main ingredient in most antiperspirants that reduces the bacteria that causes odor in that wonderfully and sometimes hairy, pitted area (not referring to my pits of course he he!). ¬†It has been linked to diseases such as Alzheimer’s, as well as certain cancers. ¬†When I think about it, it seems almost counter intuitive to be plugging our own natural defense systems with metals that have been known to be toxic to the human body. ¬†The skin is the largest organ in the body. ¬†Why would we bombard it with metal?
Before you throw your deodorant out the window for good and become a smelly nuisance to society consider some tried and tested alternatives. ¬†You don’t have to lose friends to be healthy. ¬†When there’s a will, there’s a way! ¬†Sorry Pepe!
Crystal Deodorant, which is comprised of salt, ¬†is an excellent alternative to the aluminum laden stuff. I use it and no one has complained of a stench as of yet. I haven’t lost any friends lately so either they are just being nice or the stuff works! It’s been about two years since I stopped using the aluminum stuff and the skin under my arms is a lot less irritated and it does not stain clothing.
For some people, they find crystal deodorant can feel rough on their underarms. ¬†There are plenty of other options, however. Check out one woman’s quest for the perfect aluminum free deodorant below. She had a few bumps on the road but is now smooth sailing in a wonderful, aluminum and odor free life. You too can have this. ¬†If you don’t have time to read the entire article you can skip to the last page where she lists the pros and cons to different natural deodorants. She has tried them all – Brave soul!
Take the sniff test on the wonderful alternatives today and tell me what you think. Remember to check before leaving the house to prevent a botched job interview or a bad date.

By the way you fresh-smelling Smarties, The Nutritiongal is moving to Australia this coming week.  Stay tuned for more nutrition/lifestyle newsletters from a perspective on the other side of the world!


The Nutritiongal
Find your bliss. Find your balance

Kickin’ It with Carbs! : Nutritiongal Volume 7

Hello Everyone! Welcome to Volume 7 of Nutritiongal’s bimonthly newsletter. ¬†Today we are going to talk carbs!

Ladies and gentlemen carbohydrates are your friends! Learn to love them. Learn to make them work for you so you can appreciate all the wonderful nutritious benefits carbs have to offer. ¬†Kick the carb counting to the curb and stop the insanity! ¬†I’m not saying we should turn into Pillsbury Dough boys/girls and down entire loaves of bread. ¬†Nor am I saying to eat twigs and berries. ¬†Maybe our nomadic ancestors did but there are so many more options available to us. I’m just sayin’…

What are carbohydrates anyway and what is all the the fuss about?  Carbohydrates are macro nutrients composed of carbon, hydrogen and oxygen.  Carbohydrates supply the body with glucose that fuels every cell in the body.

Carbohydrates are basically everything that is neither meat, dairy nor fat.  They are not just grains and fruit. Vegetables are also considered carbohydrates even though their carbohydrate content is generally lower than most other carb-laden foods.

When you don’t eat enough carbohydrates the body releases the stress hormone, cortisol, which can lead to other complications if this situation remains for a prolonged period of time. ¬†The initial weight loss from eating too few carbs, which is mostly water, comes back the minute you eat a piece of bread. ¬†At the same time consuming too many refined carbs, such as white bread and sugary substances causes the body to release too much insulin, creating high blood sugar, insulin resistance and type II diabetes in advanced cases – if this eating style is maintained for some time.

So how many cabs should we consume? ¬†There is no right answer because it really depends on the individual (sex, metabolism, activity level and genes). ¬†Rather than counting carbs what about eating carbs with a lower glycemic load. ¬†The glycemic load measures how much your blood sugar raises when you consume a particular carbohydrate. ¬†The glycemic index measures the amount of sugar in a particular food. ¬†While glycemic index can be somewhat helpful it is the glycemic load which is more relevant. For example a carrot and orange juice have similar glycemic indexes but the glycemic load of a carrot is significantly lower than that of juice. ¬†The fiber and natural sugars in the carrot slow down the release of sugar into the bloodstream, allowing the blood sugar to remain steady and not drop as drastically as if you visited Dillon’s candy shop. ¬†I mean let’s get real here. ¬†Who ever got diabetes from eating carrots? ¬†I don’t see many rabbits on insulin!

Check out the glycemic loads of some popular foods below.

I could go on and on but perhaps this is all I will say about carbs for now.  Enjoy your whole grains, fruits and veggies and tell me what you think!

Ciao for now!


The Nutritiongal

Find your bliss. Find your balance


“I am currently enrolled at the Integrative Institute of Nutrition and will graduate as a certified health counselor in 2010. Fire the diet police and take back your health!”


Visit and fill out a health questionnaire for a free consultation today!

Breakfast Makeovers : Nutritiongal Volume 6

Are you looking for the optimum way to start off your day? ¬†Then pull out a straw and drink up some healthy breakfast makeovers in volume 6 of Nutritiongal’s newsletter!

Why do we need to eat breakfast?  Is it really the most important meal of the day?  We have heard numerous things about breakfast from starting your day off with as little as watered down cranberry juice and lemon to eating most of your caloric intake at that time.  Some say we should eat a low carbohydrate breakfasts with high protein content to stave off hunger for the rest of the day.  A classic example of this type of breakfast would be bacon and eggs.  At the other end of the spectrum they say we should consume more carbohydrates in the first meal since we have the rest of the day to burn them, such as cereal with toast and fruit. Others say we should be eating a big bowl of fruit salad to cleanse the body of toxins and ease digestion.  There are breakfast bars, protein shakes, poptarts, muffins, bagels, and cereals that promise you more nutrition than a multi vitamin.

With all this conflicting information its no wonder most people start their day off with 1,200 calorie sausage, egg and cheese biscuit or forgo the meal all together.  With all these options where do we start?

Breakfast literally means “break fast”. ¬†It is the first meal of the day following at least 10-12 hours of fasting which usually starts after dinner and continues throughout the night while you sleep. During this time the body can take a break from digesting and focus on tissue growth, repair and maintenance of bodily functions. ¬†Skipping breakfast results in prolonged fasting, which decreases your metabolism and helps you store fat easier. ¬†Eating breakfast is excellent for weight control because you are less apt to be ravenous at lunch and overeat or snack too much throughout the day.

Now that we have established that breakfast is important let’s take a look at some breakfast makeovers to help start your day off with a Shazam! ¬†What you put into your body can set the tone for the rest of the day so without further ado.

Breakfast 1: ¬†Bagel and Cream Cheese – I hate to hear it too but a bagel is the equivalent of 6 slices of bread. ¬†I love my bagels every now and then but it’s good to know! Cream cheese contains saturated fat and sodium with 2 grams of protein.

Makeover : Whole Grain English Muffin with Peanut or Almond Butter, Honey and a Sliced Banana РAn english muffin is the equivalent of two slices of bread.  Peanut butter gives you 7 grams of protein and unsaturated fat.  A banana has a potassium packed punch and fiber!

Breakfast 2: Cornflakes with White Toast and Milk – Cornflakes are highly processed and contain high fructose corn syrup. They are quickly digested by the body resulting in low blood sugar and cravings in some individuals.

Makeover : Oatmeal with organic milk or your nondairy beverage of choice along with fresh fruit such as berries or apple slices, honey and walnuts and/or a hard boiled egg.

Breakfast 3: Bacon, eggs, sausage and biscuits with gravy Рboy this one makes me hungry!  Aside from the saturated fat content and lack of vitamins I am ready for brunch!  LOL!

Makeover : 1-2 organic free range eggs, sprouted whole grain bread (ezekiel is an excellent brand), organic butter, fruit salad and dulce.  Dulce is a seaweed that is rich in iodine and has a smokey flavor much like that of bacon.

Breakfast 4: ¬†Sugar free and fat free yogurt – In addition to the toxic dose of aspartame and other artificial sweeteners, this breakfast probably won’t fill you up.

Makeover : Greek yogurt with granola and fresh fruit.  Greek yogurt packs approximately 12-17 grams of protein and is filled with healthy bacteria to help aid in digestion.  Granola is an unprocessed, vitamin packed whole grain cereal with some fat to keep you satiated.|3125833880&utm_campaign=General

If you’re stuck in line at Starbucks or Duncan Doughnuts and absolutely have no idea what to get then breakfast makeover 5 may help.

Breakfast 5: Blueberry Muffin РCommercial muffins contain approximately 300-500 calories and saturated fat.  The low fat versions are filled with extra sugar to compensate for the lower fat content and have only slightly less calories.

Makeover : ¬†Croissant – It’s packed with butter but only contains 1/2 of the calories as a muffin and little or no sugar. You can make this lower calorie option slightly healthier by adding a fruit salad and a hard boiled egg.

I hope this newsletter has inspired you to go out there and eat some breakfast!

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