Gini Warner, MA, Nutritionist, Weight Loss Specialist

02/03/2022

New post added at Health by Gini - Delicious and Healthy Snacks For 2022

Life can get insanely busy and more often than not, it’s easy to lose track of time. Sometimes, we may even get too busy to eat full meals! Snacking has become an essential part of our lives Because of this, what we are eating loses priority in selecting foods to

01/26/2022

New post added at Health by Gini - Chickpea products a healthy Gluten-Free Alternative

01/20/2022

New post added at Health by Gini - Eat Well & Feel Great!

Are you frustrated with all the different information on diets? Have you tried several diet programs that never seem to work for the long term? Are you experiencing symptoms that are just not going away? The truth is that one diet plan does not work for everyone because we are all unique. Gini’s a...

01/06/2022

New post added at Health by Gini - Can I use my health savings plan to pay for nutrition counseling?Can I Use My Health Savings Plan to pay for a Nutritionist?

12/30/2021

What is the Difference Between Natural
Sugar and Added Sugar?
Sugar has been a topic of concern for many years, and has been vilified as the culprit for many diseases and conditions. However, the specifics and differences between sugars is not as commonly publicized, and some of the technical aspects can be confusing to consumers especially when it comes to food labels. Let􏰀s dive into this “sweet” subject!
1. What are added sugars?
Added sugars are put into foods during processing or preparation. This does not just occur industrially or in a factory, but it can also apply to how we sweeten our foods at home such as adding a syrup to your coffee or sprinkling sugar on top of your oatmeal. Generally speaking, added sugar has no nutritional value, but the majority of the time just an increase in caloric intake. Commonly misunderstood “natural” sweeteners that are added to foods can include honey, brown and white sugar, cane sugar, etc. Anything ending with “–ose” is also added sugar. Have a sugar “budget” when it comes to your daily eating habits, and swap foods instead of adding sugar.
2. What is natural sugar?
The main category of food that truly contains natural sugar is in produce. Also note that these sources of natural sugar have other health benefits such as providing essential nutrients and stabilizing insulin/blood glucose levels. When it comes to fruit, look for whole, unprocessed fruits (and vegetables) rather than
drowning in a can of syrup or dried fruit sprinkled with sugar. Whole produce requires a much higher consumption in one serving to reach unhealthy sugar levels. Thanks to the fullness that fiber provides in fruits and vegetables that keep you from overeating them, the likelihood of “overdosing” on their natural sugars is very low.
3. Other facts to note about sugar:
Believe it or not, the body does not distinguish between the different types of sugars, but that doesn􏰀t mean that you should throw caution to the wind. Avoid any and all artificial sweeteners, and note heavily processed foods that are falsely labeled as “healthy”. Low sugar does not automatically mean low calorie, low sodium, or low fat, etc. Be sure to check food labels for clarity and transparency of the source of sugar, and keep in mind that total consumption of sugar is the issue, not just the type of sugar.
In conclusion, while the amount of information about sugar can seem overwhelming, make it a point to do your own research, and how it applies to you and any preexisting conditions that you may have. Generally speaking, avoiding sugar as much as possible is the way to go, but if you do consume it, make sure it is from truly natural sources, and consult your doctor and nutritionist if you are looking for clarity on how it should fit into your diet. Keep in mind that a healthy way of eating is not just about what you don􏰀t eat, but also what you do eat!

08/18/2021

Your itchy, painful skin may indicate a gluten problem. non-celiac gluten sensitivity can affect far more than just your digestive system—they also may affect your skin, in the form of several distinct skin conditions. esearch indicates some people without celiac (but who still seem to react to gluten-containing grains) nonetheless find relief from troublesome skin conditions once they go gluten-free. Dermatitis herpetiformis, a skin rash ...

Your itchy, painful skin may indicate a gluten problem.   non-celiac gluten sensitivity can affect far more than just your digestive system—they also may affect your skin, in the form of several distinct skin conditions. esearch indicates some people without celiac (but who still seem to react to...

08/10/2021

Omega 3 fatty acids. Chia seeds are the best plant source of the heart healthy omega 3 fatty acids. The omega 3 fatty acids in chia seeds are good for your heart, as they lower bad cholesterol, regulate blood pressure, and help prevent blood clots. Fiber. Helps with digestive health and weight loss. Protein. chia seeds are a complete protein, meaning that they contain all 9 essential amino acids....

Omega 3 fatty acids. Chia seeds are the best plant source of the heart healthy omega 3 fatty acids. The omega 3 fatty acids in chia seeds are good for your heart, as they lower bad cholesterol, regulate blood pressure, and help prevent blood clots.   Fiber. Helps with digestive health and

08/09/2021

Chia Seeds offer many health benefits and are easy and fun to enjoy! Here are some great reasons to eat them: Omega 3 fatty acids. Chia seeds are the best plant source of the heart healthy omega 3 fatty acids. The omega 3 fatty acids in chia seeds are good for your heart, as they lower bad cholesterol, regulate blood pressure, and help prevent blood clots....

Chia Seeds offer many health benefits and are easy and fun to enjoy! Here are some great reasons to eat them:   Omega 3 fatty acids. Chia seeds are the best plant source of the heart healthy omega 3 fatty acids. The omega 3 fatty acids in chia seeds are good for your heart, as they

07/29/2021

Bell peppers are not only delicious, but also extremely healthy. Bell peppers can be found in most grocery stores in red, yellow, orange, and green varieties. All the choices can be overwhelming… So how do you know which color to get? The Similarities Before getting into the differences between the colors, it is important to note that the protein, fat, and carbohydrate levels are the same for each color of bell pepper....

07/27/2021

When you exercise, your body breaks down glycogen stores in the muscles, as well as some muscle proteins. After you work out, your body replenishes the glycogen stores and rebuilds the broken proteins. Proper nutrition is needed to rebuild and repair your muscles efficiently. Building muscle is also great for weight loss because having a greater muscle mass increases your basal metabolic rate, or the number of calories burned while at rest....

When you exercise, your body breaks down glycogen stores in the muscles, as well as some muscle proteins. After you work out, your body replenishes the glycogen stores and rebuilds the broken proteins. Proper nutrition is needed to rebuild and repair your muscles efficiently. Building muscle is also...

07/15/2021

It is very likely that you have heard a number of times that breakfast is the most important meal of the day. Your breakfast is largely what jump-starts and fuels you through your day. Benefits to Eating Breakfast Adds more vitamins and minerals to your diet Helps prevent weight gain and can assist in by preventing you from overeating later in the day…...

It is very likely that you have heard a number of times that breakfast is the most important meal of the day. Your breakfast is largely what jump-starts and fuels you through your day.   Benefits to Eating Breakfast Adds more vitamins and minerals to your diet Helps prevent weight gain and can assi...

07/01/2021

While Mexican food is delicious, it also has a reputation for being particularly unhealthy. It is generally high in calories and saturated fats. There are many choices and substitutions that you can make to make your Mexican meal healthier. How to Eat Healthy at a Mexican Restaurant: Instead of dipping chips in your guacamole, choose healthy crunchy vegetables such as bell peppers, jicama, and carrots....

While Mexican food is delicious, it also has a reputation for being particularly unhealthy. It is generally high in calories and saturated fats. There are many choices and substitutions that you can make to make your Mexican meal healthier.   How to Eat Healthy at a Mexican Restaurant:   Instead o...