Grape seed oil is made from the seeds of grapes, which is a byproduct of wine making. There is lot of controversy surrounding this oil, and whether it holds health benefits, or not. Because it is a vegetable seed oil it can be a healthier choice; it is rich in Omega 6 and 9 fatty acids.  It is a good source of essential fatty acids and vitamin E. The polyphenols and flavonoids found in this oil contain strong antioxidant compounds. However, unlike olive oil, grape seed oil holds a much higher smoking point, meaning that high heat doesn’t change its taste. It can also be benedictional for hair and skin when used as a moisturizer.

Dr. Axe, a certified nutrition specialist, says that Grape Seed oil is a good source of unsaturated fat.

I am a big fan of this oil. Why you ask? Because it doesn’t have a strong after taste, when used to cook food. I used to make fresh vegetables

One thing is for sure, like everything in life, moderation is the key. We have to learn listen to our bodies, and make educated choices about what we put in our body. It is a good idea to discuss your diet with a nutritionist. They hold in depth knowledge, and a great understanding of the complex subject of nutrition. They are able to guide us through choosing the best option for ourselves, given that no two bodies are the same.

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Valentine’s Day is al here and you have recently discovered that you are gluten intolerant or you have celiac disease. You might want to discuss this with your significant other to avoid getting sick from the chocolate candy that he or she might give you.

When you first discover that you need to remove gluten from your diet can seem a bit overwhelming. Some foods obviously contain gluten, which is a protein in wheat, barley and rye. Other foods may not list gluten- containing ingredients on the label but they can still contain gluten due to cross- contamination. While you need to avoid foods like wheat bread and pasta when eating gluten-free, deciding whether or not to eat a food like chocolate can be more complicated.

Pure, unsweetened chocolate is gluten-free if it is made by liquefying roasted cacao beans and contains nothing but those roasted beans. But pure, unsweetened chocolate doesn’t taste very good. It’s possible even for pure, unsweetened chocolate to contain a bit of gluten if it has been processed in a facility that also processes wheat. A few chocolate products are certified gluten-free and it will say that on the label. A product must contain less than 20ppm of gluten to be certified and labeled gluten-free.

There are several ingredients that are often added to chocolate candy that can contain gluten. Be sure to read labels on all products. These include:

  • Modified food starch: Starch can come from any grain source. When in doubt, avoid chocolates and candies that list modified food starch as an ingredient.
  • Artificial flavor or extract: Many of these ingredients contain gluten-based grain alcohol and are best avoided.
  • Caramel color: This may contain gluten, depending on how it is manufactured.
  • Dextrin or Maltodextrin: In the United States, dextrin must be manufactured using corn. Imported foods that list dextrin as an ingredient may contain gluten.

The following chocolate candy is gluten-free:

* All M&M’s are glutenfree except the following: Pretzel M&M’s (contains wheat) and some packages of M&M Mint and M&M Coconut flavors (may contain wheat). Seasonal M&M’s generally follow the same rules as above, but please read all labels before purchasing.

  • *Hershey’s – Baking Bars and Kisses Candies.
  • *Almond Joy and Mounds Bars – All except Joy Pieces Candy

  • ** Read all labels before consuming any chocolate to be safe.



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Both gluten-free and gluten-removed beers have entered the marketplace recently. Gluten-free beer is made using grains that naturally do not contain gluten, such as sorghum or brown rice, in the fermentation process. Gluten-removed beer is made with wheat, barley or rye, and it then undergoes a process for the gluten to be removed. The removal process uses enzymes to break down gluten into smaller fragments that theoretically may not induce an immune response in the person who drinks it.


“The medical and scientific community has not validated or accepted that these low-gluten or gluten-removed beers are safe because available gluten testing methods have not been sufficiently accurate with fermented and hydrolyzed products,” said Cynthia Kupper, CEO of GIG. “That is why we conducted this first-of-its-kind study, because even if one person with celiac reacts to gluten-removed beers, it shows it would not be appropriate to certify this product category according to our standards.”


“We are committed to continuing these types of studies to assure our customers that the decisions we are making are valid,” Kupper said. “This study was done as a proof of concept of the methodology. Our hope is a bigger study will be conducted to provide an even bigger picture of the possible risk of these products to the gluten-free community.”

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  1. Have you ever noticed how long it takes most thin people to eat their meals? Slow eating is the secret to a trim figure. Most Americans eat too fast, and, as a result, they take in too many calories before they realize they’ve eaten enough. It takes approximately 20 minutes from the time you start eating for your brain to send out signals of feeling satisfied with the amount of food that you have eaten. Leisurely eating allows ample time to trigger the signal from your brain that you have eaten enough. And feeling satisfied translates into eating less.
  1. Eating Slowly improves digestion. You will chew your food better, which leads to better digestion. Digestion begins in the mouth, so the more you chew your food, the less you’ll have to do in your stomach. This can help lead to fewer digestive problems.
  1. 3. Enjoy your food more. It’s hard to enjoy your food if it goes by too quickly. Make your meals a pleasure, not a thing you do rushed, between stressful events. Our hectic, fast paced, lives leads to eating too quickly. This is a lifestyle that is dehumanizing us, making us unhealthy, stressed out, and unhappy. We rush through our day, doing one mindless task after another, without taking the time to live life, to enjoy life, to relate to each other, to be human.


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Eat Cleaner Not Less



When it comes to body transformation, I think most people’s thought process is to think about losing pounds.

While pounds are part of it, the greatest success with weight loss and overall shift in body composition (losing fat and gaining muscle) comes when we lose fat and not just weight or pounds.

Would you feel good about losing weight in the form of water and muscle tissue (in other words, becoming dehydrated and less “toned”)? I’d hope you’d say absolutely not!

Sadly, this is often what happens when people go about losing weight the wrong way, and it’s how many non-credible websites advertise their “secret” to losing weight.

If I were to take a poll on what people thought they needed to do to lose weight, I’m nearly positive the common answer would be “exercise more, and eat less.” Help me put this tired notion to bed and instead reframe fat loss philosophy with the science-based truth of “Move More, Exercise Smarter, Eat Cleaner.”

When we take the old approach of exercising more and eating less, the focus is on calories and how much food we’re eating as we attempt to limit the amount of calories.

Sure, there are all sorts of generic calculations for males and females to determine our daily caloric needs, but don’t you often feel as though your metabolism works differently than your friends’? “Why is she able to lose weight by running and not watching what she eats, yet I have to record every morsel that goes in my mouth?!”

I’ve had numerous clients frustrated with these instances, and it’s because everyone’s metabolism is different. And when we don’t know how yours is currently functioning and how many calories your body needs just to sustain life, making the assumption that you need to eat less and move more could be the exact opposite of what you truly require to lose fat – not to mention be healthy. For most Americans, it’s hard enough to get adequate nutrients at 2000 calories per day, let alone if/when they dip to 1500 or less.

A safer and surer way to help your body shift into fat-burning mode is to fuel your metabolism wisely. In order to burn body fat, your body needs vitamins, minerals and other nutrients including healthy dietary fat sources in order to efficiently lose body fat.

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5 Steps to a Mindful Meal

woman eating



We live in a fast-paced world filled with long days, multitasking and not enough sleep. Time starved, we often eat lunch at our desks, run through a drive-thru or skip meals entirely. Whether it’s the phone, TV or computer, many of us spend our dinners glued to a screen. These patterns of mindless eating behaviors often lead to overeating….polishing off the whole pint of ice cream, bag of chips, or bottle of wine. Soon those skinny jeans are just a little too skinny and that cute new jacket a little too snug. But more importantly, mindless eating contributes to poor food choices that can affect our mental clarity, stamina and cause illness. Use this simple Five-step mindful eating practice that will allow you to listen to your body’s natural hunger cues, so you can put a stop to overeating and bingeing on unhealthy foods.


Step away from your cell phone, turn off the TV, and close your laptop. Remove all distractions before enjoying your mindful meal. You can even practice this with your family by having a turn off and unplug policy at the dinner table!

2.Slow down

Give your body and mind the gift of time and attention by slowing down! This may come as a surprise to you, but you may find yourself enjoying your food more. Pay attention to your hunger cues. Your stomach will know it’s full long before your brain does. Take time to savor and enjoy your meal, so you can feel your body and hear its messages.


Did you know that chewing is an important part of digestion? Enzymes in our mouths begin digesting our food before it even enters our stomachs. In our multitasking, chaotic life, we are often rushing through meals, which usually leads to inhaling and gulping. Chew every bite.

4.Savor every bite

intentionally savor your food. Use mealtime as a chance to savor your food. As you slowly chew without distractions, you’ll find yourself tuning into the eating experience by noticing the appearance of your food, its flavors, textures, and temperature. This will add to the pleasure of eating just what your body needs.

5.Listen to your body

Avoid the clean-plate mentality. Learn to listen to your body and feel its hunger cues instead. Stop eating when you feel satisfied even if there’s food left on your plate. Simply save the rest for later! Eating slowly and savoring your food will give your body time to tell you when you have eaten enough.

Use these tips to slowly introduce yourself to mindful eating. The more you practice, the more natural it will feel, and soon you’ll replace your unhealthy eating behaviors with mindful ones. Start by planning your mindful meals. Set a date and time in your schedule at least once per week. Think of your mindful meal as a pampering session for yourself.

So mark your calendar, and set aside a window for a mindful meal to yourself! Unplug, slow down, chew your food, savor every bite, and listen to your body.

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Vitamin B12



Vitamin B12 is a water- soluble vitamin that has many important roles in our health. It helps maintain the health of your nerves, brain, and is responsible for creation of your red blood cells. B-12 will boost red blood cell production and support your nervous system.

It is found naturally in animal products. Animal products are naturally gluten- free so they are an excellent source of this vitamin. Foods that are high in Vitamin B12 include shellfish, liver, fish, crab, and eggs. Many other foods are enriched with Vitamin B12 but I prefer getting it where it occurs naturally. You only need a small amount of B-12, 2.4 micrograms daily. Vitamin B12 can be consumed in large doses because excess is excreted by the body or stored in the liver for use when supplies are scarce. Stores of B12 can last for up to a year. Many people on a gluten-free diet will benefit by taking a Vitamin B complex supplement. Consult your nutritionist to find out if you need more Vitamin B12 or any other B Vitamin.



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