Prep Time: 10 minutes

Cook Time: 1 hour

Total Time: 1 hour, 10 minutes


  • 1 cup dried lentils
  • 4 cups water
  • 1 onion, chopped
  • 2 cups chopped fresh tomatoes
  • 2 cups corn kernels, fresh or frozen
  • 1 tsp dried basil
  • 3 cloves garlic, minced
  • 1 tsp salt


Rinse the lentils. Combine the rinsed lentils and the water in a large pot. Bring to a boil, reduce heat, cover and simmer until the lentils are soft (about 30 to 40 minutes). Add the remaining ingredients and simmer for another 20 minutes. For more delicious recipes visit www.

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abdominal bloating

Food Allergies affect more than 50 million people at any given time. The Center for Disease Control and Prevention estimates that approximately 5-percent of children and 4-percent of adults are affected by food allergies.

It’s easy to confuse a food allergy with a much more common reaction known as food intolerance. While bothersome, food intolerance is a less serious condition that does not involve the immune system.

Milk: An allergic reaction usually occurs minutes to hours after consuming milk. Signs and symptoms of milk allergy range from mild to severe and can include gas, wheezing, vomiting, hives and digestive problems.

Eggs: Egg allergy can occur as early as infancy. Most children outgrow their egg allergy before adolescence.

Peanuts: A peanut allergy can cause a wide variety of symptoms. These incude; wheezing, coughing, swelling, vomiting, and trouble breathing, diarrhea or an upset stomach, hives and itchy, watery eyes.

Tree nuts: Tree nut allergies include almonds, walnuts, cashews, hazelnuts and pistachios. Food Allergy Research & Education indicates that these allergies are some of the most common among both adults and children.

Fish: Such as bass, cod, flounder.

Shellfish: Such as crab, lobster, shrimp.

Soy: Soy, a product of soybeans and is a common food allergy.

Wheat: Symptoms of an allergic reaction to wheat include swelling, itching or irritation of the mouth, skin rashes, nasal congestion, headaches, vomiting, intestinal cramping, diarrhea. Wheat is an ingredient in many processed foods so make sure to read labels if you have a wheat allergy or sensitivity.

Contact me today to learn more about food allergies.

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The term athlete, in this text, refers to any individual who is regularly active, ranging from the fitness enthusiast to the competitive amateur or professional athlete.


I will begin by saying that carbohydrates are the most important energy source for the body. Carbohydrates are critical to uphold physical performance and play many crucial roles in the body. The primary role is to provide energy to our cells. Carbohydrates can produce energy more efficiently than proteins or fats. “Whether an athlete is engaging in long-duration endurance activities, intermittent exercise, or short duration, high-intensity power sports, carbohydrates are needed to supply fuel to the muscles and brain” (Fink).


The higher the intensity of an activity, the more the body depends on carbohydrates. They are a good source of rapid energy – available to provide energy immediately when exercising. They also provide energy without the need for oxygen, while our cells must have oxygen to get energy from fats. A person’s aerobic exercise rate is limited by how fast oxygen can be delivered to the muscle cells, therefore it prefers carbohydrates as less oxygen is needed (Campbell).


The quantity of carbohydrates needed on a daily basis varies among athletes based on body weight, total energy needs, specific metabolic demands of their sport, and their stage of training or competition schedule (Woodruff). According to the USDA, the Dietary Guidelines for Americans established the Recommended Dietary Allowance (RDA) for carbohydrate of 130 grams per day for adults and children (USDA).


Average carbohydrate needs can be determined based on current body weight. Three to 12 grams of carb per kg of body weigh is a general recommendation for calculating daily carbohydrate needs for athletes (Fink). The large range in recommendation allows for changes in exercise intensity, environmental conditions, personal preferences, as well as type and quantity of physical activity.


Carbohydrate needs can also be determined based on percentage of total calories. The recommended range of 45-65% of calories coming from carbohydrates is quite large. The level can be chosen based on medical conditions, training regime, personal food preferences, etc. For athletes, the middle-higher end of this percentage is usually recommended; endurance athletes preparing for competition can increase to as high as 70-75% (Connolly). For recreational athletes or individuals with certain medical conditions, such as diabetes, intake is at the middle to low end of the range. (See Table below).


Athletes who eat lower levels of carbohydrates will find that workouts become harder to complete, mental focus is more difficult, energy levels drop, and muscles feel fatigued. Furthermore, if an athlete’s carbohydrate intake is low, their body will turn to the breakdown of muscle protein to make up for the deficit. A diet including carbohydrates is important for overall good health, as well as optimal daily training and high energy levels.


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In 1995, Gini Warner discovered that she has gluten intolerance. As a result of her own personal experience and working others with Celiac Disease and gluten intolerance, she has become an expert in this field.

An estimated 3 million Americans have celiac disease. The medical community doesn’t define celiac disease as an allergy but as an autoimmune disorder where nutrients aren’t properly absorbed in the small intestine. The culprit is gluten, a sticky protein found in a vast array of natural and manufactured ingredients and food products including wheat, barley, and rye flours that provide the elastic texture in a slice of bread. It is estimated that this condition affects one in every 130 people worldwide, and it is undiagnosed in about 90 percent of Americans who have it.

In addition to Celiac Disease, there are a range of medical conditions that are related to gluten intolerance. It is also possible to have symptoms as a result of non-celiac gluten intolerance.

If you think you might be experiencing gluten intolerance, Gini can help you design an eating plan that will make you feel much better in all aspects of your life.

To make an appointment for a nutritional evaluation contact Gini Warner at 949-338-4469.

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The holiday season is a time to celebrate with family and friends. Unfortunately, it also becomes a time when you need to be extra careful to avoid cross-contamination of gluten. Here are some tips that will help you have a healthy, gluten-free holiday season.

  1. Survey party buffets before filling your plate. Look for foods that are breaded or marinated with gluten- containing ingredients. For example, vegetables might have been stir -fried in soy sauce or chicken could have a light breading.


  1. Wheat flour will also most likely make its way into the potato latkes at Hanukkah dinner. If you are making the latkes or your host is willing, it’s easy to substitute gluten-free flour or cornstarch in that favorite family recipe.
  1. Don’t be afraid to tell the host of a party you will be attending about your gluten intolerance.


  1. If you have a gluten-free child make sure you bring plenty of gluten-free options to a party in someone else’s home. It can be especially hard for kids to pass on breads and desserts.


  1. Avoid dips. Even if you think you are OK by dipping raw veggies into guacamole or hummus it can be very unsafe! Someone else might have just dipped their gluten-containing chip into that same dip leaving crumbs that you could accidentally ingest!
  1. If you are going to a restaurant, call ahead to ask if they can prepare food to accommodate your needs. I find that some restaurants are more understanding than others and will modify their recipes to meet your dietary restrictions.
  1. If you are asked to bring something to a potluck party make sure to bring food that you can eat. Find out what others are bringing so you know if you need to bring an entrée or a dessert that will work for you. You don’t want to be in a situation where you don’t have enough gluten- free food to satisfy your hunger. It is especially important that there is a healthy choice for your entrée.





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