Categotry Archives: Nutritional Counsulting

Which Diet is the right one? Paleo, Mediterranean, Zone??

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Chicken, asparagus & portobello mushroomsZone, Mediterranean, Paleo, which is best? I have been teaching healthy cooking, doing nutritional consultations and a personal healthy chef for over twenty years. When I began my food/health journey Macrobiotics was the way to eat for good health. It still has great principles which continue to show up in the “celebrity” or “Doctors” latest discovery. I hear so much controversy regarding different ways of eating, it’s almost comical.
But, what I believe is that our foods have been grown with too much pesticides and the use of GMO’s in our food supply is very damaging to our health. The use of pesticides is changing our health. It is seen in the vast increase in celiac disease, cancer and food intolerances that are affecting millions of people. Many people aren’t even aware that they have these food intolerances. Some think they have acid reflux, or IBS. People don’t understand why they have gained weight or how to lose weight until they want to figure out they have a problem. Much of it is actually the effect of eating non-organic grains, corn, soy, and processed foods.
Six years ago I wrote the book Zone Perfect Cooking Made Easy. I was and am proud of this book. However, if I were to write it today it would be different. For starters, at the time I wrote it, the American Diabetes Association was big on Splenda, which I would not use today. If I were to substitute all of the recipes that I used Splenda in I would choose Stevia or organic Agave Nectar. I would use recipes involving buffalo meat, the least saturated, and free range meat. Another change I would make is using more healthy fats, they won’t make you fat (which I state in my book) however, if you were to use more than the suggested amounts in the recipes it wouldn’t hurt you. I would prefer to cut down on the grains and beans. I didn’t emphasize the importance of organic foods because it was written for the general public, rich or poor and I wanted everyone to be able to use the book. My strong preference is to use organic and free range as much as possible in all of your healthy cooking. I also think the 40-30-30 principle is adaptable to different bodies, perhaps for some it is 30,30,40!
The test of whether what you are eating works for you is in answering these questions: Do you have good energy, good mental acuity,(4-5 hours after eating), are you focused, do you have cravings, are you at your ideal weight, do you have any other health issues such as too much acid or alkaline in your blood system? Regardless of what diet you are following, the key is to have balance of all nutrients in your body.
I have been sugar free (since 1973); dairy free, gluten free and red meat free for over 20 years. For my body, and I do believe that everyone has the “right” way to eat for their body type, and activity level; having steel cut oats, fresh fruit with eggs in the morning energizes my body. It feels great eating and I feel great for 4-5 hours after eating. I eat very little grains (quinoa with vegetables and the steel cut oats are what I eat in small quantities) I eat a large quantity of fruits and vegetables, good fats (avocado, olive oil, olives, nuts and seeds)and protein (wild fish, seafood,free range poultry and cage free eggs).
If you are in doubt as to what to eat and what works best for your body, I recommend kinesthetic muscle testing or an elimination diet to find out what foods give you strength and support you and what doesn’t. I do kinesthetic muscle testing with my clients, and if there is doubt I recommend a good elimination diet for 6 weeks to support the findings.
Listen to your body, it will speak to you and tell you what is right. If you are having trouble hearing your body talk, I can help. I am available for consultations. Give me a phone call or send an email so I can help you figure out the best foods for your health. I can also give you recipes suitable for your body.

The Start of Something Great

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I was talking to a friend of mine about how much I enjoy the Farmer’s Market in the summer.  He saw my eyes light up and the passion I had.  He said this should be your next blog!!  I am a personal chef and I love my job.  It all starts with having the right ingredients.  I go to the Marblehead Farmer’s Market on Saturday mornings and the Swampscott Farmer’s Market on Sunday mornings.  Why both?  Each market has different farmer’s who specialize in different things.  For instance, at the Marblehead market there is a farm stand that specializes in Asian produce, I can get beautiful diakon radish, baby bok choy and pea pod tendrils.  At the Sunday market I like getting my corn to eat that night and there is also an organic farmer with the biggest and brightest Swiss Chard and garlic.  It’s so much fun to meet the different farmers and talk to them about their crops and what might be great this week.  I always introduce myself to the farmer’s and tell them I’m a personal chef and much of the produce I am buying will be used in their dishes for the coming week.  It’s that extra step of being closer to the source of what I’m making that I enjoy.

What to do with the produce?  Here is a recipe that I love from the fresh vegetables in the Farmer’s Market

Farmstand Gazpacho
2 cups diced (1/4 inch) pickling cucumber
2 cups diced (1/4 inch) red bell pepper
2 cups diced (1/4 inch) ripe tomato
1/2 cup diced (1/4 inch) red onion
2 cups V-8 juice
1/2 cup white wine vinegar
1/3 cup extra-virgin olive oil
2 dashes hot sauce

1. Place all of the diced vegetables in a large bowl. Add the tomato juice, vinegar, oil, and hot sauce. Season with salt and pepper and toss.

2. Transfer half of the mixture to a blender or food processor and pulse the machine on and off to coarsely puree the contents. Return the pureed mixture to the bowl and stir to combine. Refrigerate for 4 to 6 hours before serving.   Can be topped with slices of avocado.  Gazpacho soupYou can easily double this recipe for a large party.

If you want to know what to do with your fresh produce or don’t have time to shop at the Farmer’s Market, contact Gloria@ChefGloriaB.com to help.  www.ChefGloriaB.com

 

Recipe for Yeast Free Diet or Candida

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Lemon herb sauce

Lemon herb sauce

If anyone has been put on a yeast free or Candida diet they know how restrictive it can be.  As a personal chef, (Chef Gloria B)I have become familiar with the diet because of clients needs.  It is very challenging because there are so many restrictions.  However, this is my specialty  figuring out creative ways of helping people eat delicious foods, regardless of their dietary restrictions.  I have found this recipe to be very delicious on haddock.  It can be used on other fresh fish also.   I do emphasize the importance of fresh herbs.  Flavoring is challenging enough for a yeast free diet, maximize it with fresh herbs, fresh garlic, freshly squeeze lemon juice.

Lemon-Herb Sauce for Baked Haddock

1 pound fresh haddock (skin removed)

1/4 cup lemon juice

1/4 cup olive oil

1 tablespoon chopped fresh oregano

1 tablespoon chopped fresh thyme

1 tablespoon chopped fresh flat parsley

3 cloves garlic, minced

sprinkling of chili powder

sea salt, generous

Herbamare (found in Health food stores, it is sea salt that has been seeped for 1 year with twelve organic herbs and ground)

pepper to taste

Preheat oven 400 degrees.  In a small mixing bowl add lemon juice, herbs, garlic, gradually add olive oil while whisking lemon juice.  It should turn a dark yellow and get thicker.  Wash fish in cold water and pat dry with paper towels.  Cut into four pieces.  Place on well oiled stainless steel baking sheet.  Spread sauce on top of fish.  Sprinkle salt, pepper, Herbamare and chili powder on top of fish.  Place in oven for 9 minutes.  Remove from oven and check for to see if fish is done, serve immediately.

 

Energy! How to have it naturally, without caffeine or Energy drinks!

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Do you find that after you eat you have energy and then 1 or 2 hours latter you are either hungry or tired?  Do you get 6-8 hours sleep a night and feel sluggish during the day?  If so then the food you are consuming is probably to blame.  A balanced meal with the right ratio of protein, good carbohydrates, and monounsaturated fats will keep you going for 4-5 hours after eating.  Here is a recipe for a healthy, delicious balanced meal:

Roasted Haddock with Dijon-Lemon sauce topped with Kalamata olives, Swiss Chard with Quinoa, salad, and Clementine

Serves 4

Roasted Haddock with Lemon-Dijon sauce topped with Kalamata olives

  • 1 pound haddock cut into 4 equal pieces
  • 1/4 cup lemon juice
  • 3 Tablespoons olive oil
  • 1 Tablespoon Dijon mustard
  • 3 finely chopped kalamata olives
  • 2 cloves garlic finely chopped
  • 1 teaspoon fresh chopped thyme
  • 1 teaspoon fresh chopped oregano
  • 1 teaspoon fresh chopped flat parsley
  • 1/4 teaspoon chili powder
  • Herbamare * to taste
  • Sea Salt & pepper to taste

Preheat oven 400 degrees (can use convection roast if available) In a small bowl add lemon juice, garlic, mustard and herbs (not chili powder), with a small whisk gradually add the olive oil.  Mix until a thick consistency.  Use a stainless steel baking pan, large enough for the fish to lay flat, spray bottom and sides with olive oil Pam.  Place fish in pan and pour sauce over fish, sprinkle with chopped olives, Herbamare or salt and pepper, and chili powder.  Bake for 10 minutes, check to make sure fish is done (separates easily with fork).  Serve.

*Herbamare is found in Whole Food markets and other health food stores, it is 12 different organic herbs seeped for 1 year with sea salt and then ground to a seasoning.  Gives food an instant lift!

Swiss Chard with Quinoa- serves 8 141

  • 1 cup quinoa
  • 1 red onion diced
  • 1 large bunch Swiss chard, cleaned and chopped into bite size pieces
  • 2 Tablespoons olive oil
  • 3 Tablespoons lemon juice
  • Herbamare*
  • Sea salt & pepper
  • almond slivers (optional)

Rinse quinoa with cold water.  Place in heavy pot add 2 cups water and bring to boil.  Then cover pan and reduce heat to low for 20 minutes.  Heat large frying pan over medium heat, add  2 teaspoons olive oil, when hot add red onion until lightly brown.  Add Swiss Chard and saute until cooked (about 8 minutes).  When quinoa is done, fluff with a fork, add vegetables to quinoa, sea salt, or Herbamare, extra virgin olive oil and lemon juice.  Taste and adjust seasonings.  Leftovers maybe reheated at a later time.

These two recipes with a salad and Clementine for dessert will be filling, and give you  energy for 4-6 hours.

Too busy to cook we will prepare well balanced delicious meals for you.  For more information about different menus for energy email Gloria@ChefGloriaB.com or visit our website www.ChefGloriaB.com

 

 

Succeed with Your New Year’s Resolutions!

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weight-healthSuccess For Your New Year’s Resolution!

The #1 New Year’s Resolution is to lose weight.  People go on all different types of diets, (whatever is in vogue for this year).  This generally lasts approximately 6 weeks long and that’s it!  In order to succeed with one’s ability to reach their “Ideal Weight”;  (When you use the word “to lose”, it has a negative connotation, the opposite of lose is “gain”)   it needs to be a lifestyle, a way of eating for the rest of your life that you can live with.  Many people view dieting as a short term experience. It’s not going to work if you are depriving yourself and eating so little that you’re constantly hungry.  You may lose a few pounds but as soon as you begin eating as you did in the past, then the weight comes on with a vengeance.  If you are not enjoying your food or being satisfied at each meal it will not be a successful plan.  I help my clients feel confident that they are eating the right food all the time.

A few helpful tips I give my clients:

  • Keep a food diary (this will show you what you are eating and make you aware of what you do)  Read “The Power of Habits” by Charles Duhigg
  • Get rid of everything in packages or boxes (almost all the packaged goods are either high in sugar or have a high glycemic index, eating these things will make you crave more)
  • Try a new recipe (see “ZonePerfect Cooking Made Easy”, by Gloria Bakst) for easy delicious recipes
  • Eat a palm size amount of protein with every meal  (for your brain)
  • Eat as much fresh fruit (low glycemic) and vegetables as possible (for vitality and energy)
  • Get a nutritional coach, this will help you stay on track and give you encouragement
  • Use healthy fats, such as olive oil, avocado, nuts, they are good for you and will keep you feeling satiated
  • Hire a nutritionally knowledgeable personal chef to cook healthy delicious meals for you.  www.ChefGloriaB.com
  • Feel confident that you are eating the right food all of the time.
  • Exercise, make sure your moving your body aerobically and with weights 3-5 times a week
  • Ask yourself before you eat, are you hungry, bored, stressed, unhappy.  See if taking a walk or being with friends will satisfy your hunger desires.

It is easier to reach your ideal weight if you are enjoying your food, make food your friend, not your enemy

Reach your goals in a healthy, balanced way and keep off the weight! 

For 3 free recipes go to ChefGloriaB and I will email them to you.

If you need help call 781-598-9313

 

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