Cucumbers belong to the same plant family as squash, pumpkin, and watermelon. They are light and easy to eat. Taste great added to a salad or sliced and used to dip into guacamole for a nutritious gluten-free snack.


  1. hydrating properties. Made of 95% water. full of important electrolytes, cucumber is a perfect food to have on hand during the hot summer months to prevent dehydration. Adding cucumber to water is a great way to increase water consumption as well. When used topically, cucumber has a cooling and soothing effect that decreases swelling, irritation, and inflammation. Cucumber slices can be placed on the eyes to decrease morning puffiness or placed on the skin to alleviate and treat sunburn.


  1. Provides Vitamin K (one cup of cucumber provides 11 percent of your daily needs of vitamin k. Vitamin K is important for building strong bones and preventing heart disease.


  1. help lower the inflammatory response in the body Andrew Weil, MD, the Harvard-trained natural and preventive medicine physician, say the anti-inflammatory diet is ideal for overall good health. 


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But there is a difference between mechanical processing and chemical processing.

A Food that is put into a jar and only contains one ingredient is still a real food as long as it has no added   chemicals.

However… foods that are made solely from refined ingredients and artificial substances, are known as “processed food and have been chemically processed.

Processed foods are usually loaded with sugar or high fructose corn Syrup. Refined sugar has no nutritional value and is harmful when consumed in excess. Excess sugar consumption is linked to insulin resistance, high triglycerides, heart disease, diabetes, obesity, and cancer.

processed foods stimulate such a strong reward response in our brains that it becomes very easy to overeat. One of the guiding principles for the processed food industry is known as “sensory-specific satiety.” This leads to overeating and obesity.


sugar (typically in the form of high fructose corn syrup) is not found in junky snack foods or sweets; it’s also common in many processed foods.


Processed foods may contain dozens of artificial chemicals that are in not real “food.” These include:

  • Preservatives
  • Artificial colors
  • Artificial flavors (the term artificial flavor on a label may include 10 or more chemicals)

Texturants (chemicals that add a texture to food)


Eliminating processed foods from your diet will result in improved health and quality of life!






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Gluten-free dining is on the rise. It is estimated that about 1 in 5 adults actively try to include gluten-free foods in their diet. People with celiac disease need to avoid gluten because it damages their small intestine. According to the National Foundation for Celiac Awareness, one in 133 Americans has celiac disease. Research estimates that 18 million Americans have gluten sensitivity. That’s 6 times the amount of Americans who have celiac disease.

The gluten-free diet is a lifestyle that must be properly managed. For many people, eating just a tiny amount of gluten can result in serious health consequences. A growing number of people are realizing that they are sensitive to gluten. Dining out gluten-free can seem difficult but it is a relief to know that many restaurants in Orange County, CA offer gluten-free selections on their menu and avoid cross-contamination in their kitchen. The following is a list of restaurants that offer gluten-free options:


Costa Mesa, CA


Newport Beach, CA


Old Towne Orange, CA


At the Ritz Carlton hotel

Laguna Niguel, CA


Costa Mesa, CA


Newport Beach, CA


Laguna Beach,CA


Dana Point, CA


Orange, CA


San Clemente, CA



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Healthy eating is about feeling great, having more energy and maintaining a healthy body weight. It is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the food you love. There is so much conflicting nutrition and diet advice out there that it can be very confusing. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. But by using these simple tips, you can start eating healthier and feeling better about your body.

Eat several times a week. Fish is a good alternative to high-fat meats. For example, cod, tuna and halibut have less total fat and saturated fat than do meat and poultry. Fish such as salmon, mackerel, tuna, sardines and lake trout are rich in omega-3 fatty acids which help to lower triglycerides and reduce inflammation in the body.

Avoid Saturated fats and trans fats. Limit your intake of high-fat dairy products and animal proteins such as beef & pork. Trans fats are found in found in processed snacks, baked goods, shortening and stick margarines.

Eat Plenty of Fruit & Vegetables

Citrus fruits provide vitamin C and soluble fiber. Grapefruit, oranges, lemons and limes can be used to naturally add flavor to the food you eat.

Berries are packed with antioxidants, vitamins & fiber. Which are your favorites: blueberries, strawberries or another variety? Vegetables are loaded with fiber and vitamins & minerals and are naturally very low in fat.

Avoid Processed Foods 

foods that have been chemically processed and made solely from refined ingredients and artificial substances, are what is generally known as “processed food. They are Usually High in Sugar and High Fructose Corn Syrup, sodium and fat.


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Weight loss diets seldom go easy on willpower, and cravings for fatty and sugary foods can pop up when you least expect them, especially if your non-diet menu is centered on takeout meals rich in flavor enhancers. If consumed habitually, foods high in sugar, fat, and salt can cause an addiction and increase the risk of a wide array of health problems such as high blood pressure and glucose, obesity, diabetes type 2, cardiovascular glitches, and heart disease. But how exactly do you banish cravings and keep weight loss pace in check without falling prey to hunger and temptations on a restrictive diet? It’s not as difficult as it may sound: all you need to do is follow these simple guidelines, and your dream figure will soon pop up on the other side of the mirror.

Food Cravings, Stripped of Myths

Unlike hunger, cravings are not based on your body’s actual need for food: they’re based on the psychological desire for a specific type of food. Unfortunately, few people stop to think twice before reaching for a bag of crisps or donuts to sate their (mistaken) sense of hunger, and the autopilot mode is the biggest problem with conquering cravings. The problem gets even more complex with hormonal factors, stress, alcohol abuse, and emotional triggers in the mix: your favorite comfort food does have the power to boost serotonin release and rid you of blues, but it still adds a few fine figures to your total daily caloric intake. To keep tabs on your noms, you should be aware of the critical difference between real hunger, as your body’s natural need for edible fuel, and cravings, which are usually food-specific, extremely intense, and triggered by emotional or external factors.

Soldiering Through Craving Sprees

However strong, immediate, or persistent, cravings can be countered with the help of several different strategies, none of which involve starving or ignoring actual hunger. Here are the top four techniques to stay on top of your belly’s hankerings for salty, sugary, and fatty foods and hack faster fat burn and body toning.

  1. Try a flexible dieting regime. A 2002 research showed that restrictive dietary regimes provide a more fertile ground for the development of eating disorders than their flexible counterparts. This shouldn’t come across as a major surprise: rigorous diets can easily disrupt nutrient balance, plus it’s a well-known fact that most people are more likely to dip into the cookie jar if its contents are a huge no-no on the weight loss menu. Instead of risking cravings for forbidden food, do your physique and mind a favor and go flexible with your diet: that way, neither your tummy nor your mind will suffer.
  2. Weight loss on your mind. Just like all important lifestyle changes, weight loss starts from an idea and grows thereon. But while most people looking to bust extra weight fall into the trap of negative thinking (No chocolate, No pasta, No French fries), those who eventually manage to beat cravings are those who focus on the positive aspects of the weight loss. To join the wagon of happy dieters, stock up your plate with foods rich in proteins, complex carbs, healthy fats, and precious micronutrients suing ingredients you actually enjoy eating and enhance meal flavor with the help of herbs and spices to keep your diet on the positive track.
  3. Visualization does it fine. Cravings tend to intensify with mental imagery in the mix. But why fantasize about a king-size pack of Chicken McNuggets if you can divert your train of thought and feed your mind a different type of food? Visualizing non-food treats is an effective strategy to reduce intensity of cravings and shift your attention to an equally enjoyable yet non-fattening reward. For instance, why not keep your brain entertained with the idea of inspiring whistles of awe as you drop by the fitness center in premium quality gym wear? Or, on that note, why not do a few squats and jumping jacks to speed up the moment when your body will become the embodiment of healthy? Why not treat yourself to a gym membership, and help your mind cope with its new lifestyle.
  4. Go mindful at mealtime. Studies show that mindful eating can help reduce the impact of factors that contribute to problematic eating behaviors and thus curb cravings and risk of consequent weight gain. Furthermore, a 2014 study showed that mindfulness meditation can effectively slice food binges and emotional eating and lead to speedier and more efficient weight loss and more successful weight maintenance in the long run.

Dieting doesn’t have to be all sweat, hunger, and no cookie: in fact, the most successful diets are the ones you can stick to and feel full on for months, not those that leave you doubled over with hunger and a bellyful of rumbling growls. Keep your favorite healthy foods close and your cravings at bay – it’s not all that difficult, really. 

Author bio

Mathews McGarry is passionate about many forms of strength training, and has spent years lifting, dragging and flipping all manner of heavy objects. After graduating from the Faculty of Health Sciences, he started writing about his experiences, and sharing tips for a better life. He is an all-around fitness adviser and his words are strong as an Australian Bull.

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Many people feel overwhelmed when they discover that they are gluten sensitive. The first reaction is the felling that there is hardly anything to eat. The reality is that there is so much wonderful food to eat that is naturally gluten free! As you begin to remove gluten you will start feeling better. Once you remove all of the gluten from your diet you should experience a dramatic improvement in your quality of your life.
To help you get organized I recommend taking the following five steps to remove gluten from your diet:

Step 1: Remove all foods from your kitchen that are made with grains that contain gluten. These are; wheat, barley and rye. These grains are typically found in processed foods such as bread, pasta, cereals, and most desserts.

Step 2: Read labels to be sure that the foods you buy do not contain wheat, barley, and rye. If these grains are not listed on the ingredients label it does not necessarily mean that the food is gluten-free. Some foods are processed in a plant that processes wheat and are therefore subject to cross-contamination. All food labels must indicate if the product is processed in a plant that processes wheat.

Step 3: Focus on eating foods that are naturally gluten-free. Fish, chicken, poultry, fruits, vegetables, and beans should make up most of your diet. It is easier to stay gluten-free when you consume these foods and you will avoid additives like sugar and salt.

Step 4: Choose restaurants that will cater to your needs. Many chefs are now familiar with what foods contain gluten and how to avoid cross-contamination when they are preparing meals. Be sure to tell your waiter that you are gluten sensitive when placing your order. Always ask questions about the ingredients in a dish before ordering.

Step 5: Make the announcement. Tell your friends, family and co-workers that you are gluten-free. Make everyone you know aware of your dietary needs. This will make it easier for you to attend parties and business functions that involve food. You can feel comfortable asking for your meal to be prepared without gluten- containing ingredients.

Make an appointment with Gini Warner for more information on the gluten-free diet today.

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Traveling Gluten-Free

As I write this post, there are ten days until my boyfriend and I fly to Vancouver for our big summer adventure to Canada. We will have five days to go on beautiful bike rides and hikes. I am confident that I will have no problems maintaining a gluten-free diet by following these tips that I’m sharing here today. Follow these tips when traveling gluten-free so you will be prepared!

Tip #1: Bring food for the plane flight.

I have been on a gluten-free diet for more than twenty years now and I’ve gotten to the point where I always have my gluten-free food with me for airplane flights. Airplane food is often loaded with gluten and preservatives and you can’t be sure that there will be something you can purchase at the airport. I will bring a mixed bean salad for lunch packed in a plastic container and some raw carrots. This will be enough food for a short flight. For longer trips, I might bring a large salad with tuna and some fresh fruit.

Tip #2: Do Your research before leaving.

Learn about restaurants in the area that you are traveling to. Call ahead to ask about their menu and if they will make changes to accommodate your needs. I always ask to speak to the manager of the restaurant when making this inquiry. They are usually the most knowledgeable about their menu. Sometimes you can find very interesting and creative food at local restaurants.

Tip #3: Bring plenty of snacks for the trip

It is best to bring food that doesn’t have to stay in the refrigerator all of the time. Raw, unsalted nuts & seeds are always a good choice because they don’t spoil and provide a good source of protein. Raw vegetables & fresh fruit will usually stay good even if it is not refrigerated for a few hours.

Visit for gluten-free recipes.






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