More tips 👇🏻👇🏻👇🏻 – 1 – When using other options for soda swaps, remember Ollipop and Poppi both have added sugars in them. This is why sparkling water is the best option when it comes to cutting out calories. Spindrift has the lowest amount of microplastics out of all the sparkling waters. – 2 – Instead of fast food, meal prep. Buy cheap containers at the store, go shopping, and meal prep 2x per week. I prefer Sunday and Wednesday evenings. – 3 – Use Allulose to reduce hunger cravings. I use half of the dose used in the study below and it’s enough to control most of my hunger cravings and food noise. 2 teaspoons is about 7g. – Details in my profile for my one on one fitness and nutrition coaching… – Or go to coachgabbi.com. – Happy shopping! – Not a paid partnership…with anyone – ever. – Referenced studies in first comment. – #healthy #healthyfood #nutrition
Which are you choosing – left or right? – Hint: it’s the same person. – 2015 VS Now. – #trans
Macros are good but… – Seed oils activate our endocannabinoid receptors, triggering hunger cravings and increasing lipogenesis (uptaking more nutrients into our fat cells). – If soy isn’t organic or non-GMO, it’s most likely farmed with glyphosate, an herbicide linked to cancer. – Are Quest chips better than normal chips? Sure but they still don’t get my full stamp of approval. – Remember, life is about balance and I never judge. – Details in my profile for my one on one fitness and nutrition coaching… – Or go to coachgabbi.com. – Happy shopping! – Not a paid partnership…with anyone – ever. – #healthy #healthyfood #nutrition – Referenced studies below: – Seed oils: – Simopoulos AP. An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity. Nutrients. 2016 Mar 2;8(3):128. doi: 10.3390/nu8030128. PMID: 26950145; PMCID: PMC4808858. – Soy and glyphosate: – T. Bøhn, M. Cuhra, T. Traavik, M. Sanden, J. Fagan, R. Primicerio, Compositional differences in soybeans on the market: Glyphosate accumulates in Roundup Ready GM soybeans, Food Chemistry, Volume 153, 2014, Pages 207-215, ISSN 0308-8146, https://doi.org/10.1016/j.foodchem.2013.12.054. – Other references: – https://www.nongmoproject.org/blog/the-gmo-high-risk-list-soybeans/#:~:text=Roughly 95% of soy grown,without damaging their cash crop. – https://www.ers.usda.gov/data-products/adoption-of-genetically-engineered-crops-in-the-u-s/recent-trends-in-ge-adoption/
What a ride.
Come with me to Costco to find the best foods for diabetics. – Ketogenic nutrition has been proven to be highly effective for pre and T2 diabetics. – T1 diabetics need carbohydrates so these suggestions will not apply. – Remember, the basics for keto with every meal: – Protein, fats, and a veggie. – If you can’t have a veggie with your meal for whatever reason, you’ll be ok. Just do your best as the fiber will help to satiate hunger cravings. – Details in my profile for my one on one fitness and nutrition coaching… – Or go to coachgabbi.com. – If the TT ban goes through find me on my other platforms: – IG: gabbituft – X: gabbituft – YT: gabbialontuftofficial – Happy shopping! – Not a paid partnership…with anyone – ever. – #healthy #healthyfood #nutrition
Healthy ketchup, mayo, and BBQ sauce options! – Food should be fun and taste good so we found some condiments that met the bar. – Remember, it’s the little bits of sugar in everything that adds up over the entire day. – If we cut down on the small things, we’ll see big improvements 🔥🔥 – Details in my profile for my one on one fitness and nutrition coaching… – Or go to coachgabbi.com. – Happy shopping! – Not a paid partnership…with anyone – ever. – #healthy #healthyfood #nutrition
Beef tallow or not, there’s 73 ingredients in a Shake Shack Shackburger 🤯 – Shake Shack has stated they’re switching to cooking their fries in beef tallow – which is great BUT – – Their burger has 73 ingredients in it and is up there with Chik-Fil-A’s chicken sandwich, McDonald’s Big Mac, and the possibly In-N-Out (since they’re also hiding their ingredients from the public). – All the cooking in beef tallow does us no good if the burger has: – DATEM and Mono and Diglycerides – which have residual trans fats in them. – Potassium sorbate & sodium benzoate – preservatives linked to cytotoxicity and genotoxicity (cellular damage and DNA damage). – Articulate colors – these are ingredients like Red40, Yellow 5 & 6, and Blue 1. They wouldn’t specify which ones but we know they have these in their ingredients. – Big thanks to @thefoodbabe for somehow obtaining the ingredients in their food products – because I had zero luck online or in person. – Comment below if you want Shake Shack to disclose their ingredients so we, as consumers, know exactly what we’re ingesting. – Not a paid partnership…with anyone – ever. – Gabbi – LSN, CPT, BSc – #healthy #healthyfood #nutrition – References in the first comment.
Healthy homemade chicken nuggets my kiddo loved! – After reviewing several store-bought chicken nuggets options and not seeing a single one that I could approve, I decided to make my own. – Mia loves chicken nuggets and I wanted something that would be healthy AND she’d enjoy. She’s a VERY picky eater. – When she tries these, her exact words were, “Hold up…these are actually fire.” Then she ate about a dozen of them. – Total win!! – Over 2,300 clients to success in the past 14 years 🔥 – Details in my profile to sign up for my online 1-on-1 fitness and nutrition coaching with me and my team! – Or go to coachgabbi.com. – Happy shopping! – Not a paid partnership…with anyone – ever. – Gabbi – LSN, CPT – #healthy #healthyfood #nutrition
What we’re trained to believe is healthy VS what actually IS healthy… – (More info on meals below my coaching info) – I currently have 5 spots open for March for my coaching – and they fill up fast! – Details in my profile for my one on one fitness and nutrition coaching… – Or go to coachgabbi.com. – (Meal info continued below) – Depending on your size, activity demands, and how many times you eat in a day, for the average person (not including bodybuilders) a healthy, average meal should range between 300-600 calories. – Packaged and processed foods are loaded with additives that can actually increase our hunger cravings while shuttling more nutrients to body fat. – The meal I have here is roughly 300-350 calories and is designed to keep my blood sugar normalized, fill me up, AND keep ghrelin (one of our hunger hormones) from spiking. – I will eat 5-6 times a day like this and even have a few snacks here and there. That puts me at over 2,600 calories a day on a non-wrestling training day. My body also burns fat for fuel instead of carbohydrates – this includes my own body fat and is one of the tricks I use to stay lean. – Protein, fats, and fiber with every meal will satiate you longer than any packaged or processed food 🔥🔥😊 – Not a paid partnership…with anyone – ever. – Gabbi – LSN, CPT, BSc – #healthy #healthyfood #nutrition
Had soooo many people asking for this one! – Here’s why I passed on Seeq: – Sucralose: artificial sweetener shown to increase risk of cardiovascular events and cerebrovascular events (heart issues and lack of oxygen to the brain). – Polysorbate 80: preservative that is linked to cytotoxicity (cellular damage) and epithelial barrier issues (gut lining) causing leaky gut – yes, this is a real term. – I use a tasteless whey protein I grabbed on Amazon and add whatever I need to my shakes. A little cocoa powder and Allulose go a long ways 🔥 – Details in my profile for my one on one fitness and nutrition coaching… – Or go to coachgabbi.com. – Happy shopping! – Not a paid partnership…with anyone – ever. – #healthy #healthyfood #nutrition – Referenced studies: – Debras C, Chazelas E, Sellem L, Porcher R, Druesne-Pecollo N, Esseddik Y, de Edelenyi FS, Agaësse C, De Sa A, Lutchia R, Fezeu LK, Julia C, Kesse-Guyot E, Allès B, Galan P, Hercberg S, Deschasaux-Tanguy M, Huybrechts I, Srour B, Touvier M. Artificial sweeteners and risk of cardiovascular diseases: results from the prospective NutriNet-Santé cohort. BMJ. 2022 Sep 7;378:e071204. doi: 10.1136/bmj-2022-071204. PMID: 36638072; PMCID: PMC9449855. – Debras C, Chazelas E, Sellem L, Porcher R, Druesne-Pecollo N, Esseddik Y et al. Artificial sweeteners and risk of cardiovascular diseases: results from the prospective NutriNet-Santé cohort BMJ 2022; 378 :e071204 doi:10.1136/bmj-2022-071204 – Ogulur I, Yazici D, Pat Y, Bingöl EN, Babayev H, Ardicli S, Heider A, Rückert B, Sampath V, Dhir R, Akdis M, Nadeau K, Akdis CA. Mechanisms of gut epithelial barrier impairment caused by food emulsifiers polysorbate 20 and polysorbate 80. Allergy. 2023 Sep;78(9):2441-2455. doi: 10.1111/all.15825. Epub 2023 Aug 2. PMID: 37530764. – Zhu YT, Yuan YZ, Feng QP, Hu MY, Li WJ, Wu X, Xiang SY, Yu SQ. Food emulsifier polysorbate 80 promotes the intestinal absorption of mono-2-ethylhexyl phthalate by disturbing intestinal barrier. Toxicol Appl Pharmacol. 2021 Mar 1;414:115411. doi: 10.1016/j.taap.2021.115411. Epub 2021 Jan 18. PMID: 33476678.
Drumroll donuts by request – healthy protein snack???? – Over 2,300 clients to success in the past 14 years 🔥 – Details in my profile to sign up for my online 1-on-1 fitness and nutrition coaching with me and my team! – Or go to coachgabbi.com. – Happy shopping! – Not a paid partnership…with anyone – ever. – Gabbi – LSN, CPT – #healthy #healthyfood #nutrition – Jqungeun Lim, Hyokyoung G. Hong, Jiaqi Huang, Rachael Stolzenberg-Solomon, Alison M. Mondul, Stephanie J. Weinstein, Demetrius Albanes, Serum Erythritol and Risk of Overall and Cause-Specific Mortality in a Cohort of Men, Nutrients, 16, 18, (3099), (2024). – Witkowski M, Nemet I, Alamri H, Wilcox J, Gupta N, Nimer N, Haghikia A, Li XS, Wu Y, Saha PP, Demuth I, König M, Steinhagen-Thiessen E, Cajka T, Fiehn O, Landmesser U, Tang WHW, Hazen SL. The artificial sweetener erythritol and cardiovascular event risk. Nat Med. 2023 Mar;29(3):710-718. doi: 10.1038/s41591-023-02223-9. Epub 2023 Feb 27. PMID: 36849732; PMCID: PMC10334259.
Come with me to Costco for healthy foods. – I had about an hour to hit Costco and grab my weekly groceries. I try to go in the mornings or early afternoon to avoid the crowds. – It’s so important to remember that life is about balance, and while I’m searching for mostly healthy foods, we do have some food items from time to time that don’t meet every one of my standards. – Finding what’s right for YOU and what’s best for you, your sanity, and balancing overall health is the true key. – Details in my profile for my one on one fitness and nutrition coaching… – Or go to coachgabbi.com. – Happy shopping! – Not a paid partnership…with anyone – ever. – #healthy #healthyfood #nutrition
What to look for with premade food. – Kevins is a brand I really like BUT I use sparingly. – Also, not all of their premade meals are ones I would give my stamp of approval on. – Look for total sugars, carbs, fats, and protein amounts. – Details in my profile for my one on one fitness and nutrition coaching… – Or go to coachgabbi.com. – Happy shopping! – Not a paid partnership…with anyone – ever. – #healthy #healthyfood #nutrition
Healthy cereal options! 2 fails and 2 wins at the end! – There is soooo much added sugars in most cereals and it’s simply unnecessary and unhealthy – especially when a large amount of adults and children start their day with cereal, every day. – Also, soy, is an ingredient I do my best to avoid since 95% of all soy is farmed with glyphosate. GMO corn crops are in the same situation. Studies and references linked below. – A disinformation campaign by Monsanto (the creator of Glyphosate) specifically for glyphosate is now public record since it was exposed in court hearings during several lawsuits. What was revealed was Monsanto & Bayer paying scientists to falsify studies and scientific information on this pesticide. As of recently, Monsanto & Bayer have paid out over $11B in settlements due to glyphosate causing cancer. – The cereal wins are there for you as healthier options 😊 – Happy shopping! – Not a paid partnership…with anyone – ever. – #healthy #healthyfood #nutrition – Referenced studies: – T. Bøhn, M. Cuhra, T. Traavik, M. Sanden, J. Fagan, R. Primicerio, Compositional differences in soybeans on the market: Glyphosate accumulates in Roundup Ready GM soybeans, Food Chemistry, Volume 153, 2014, Pages 207-215, ISSN 0308-8146, https://doi.org/10.1016/j.foodchem.2013.12.054. – Other references: – https://www.nongmoproject.org/blog/the-gmo-high-risk-list-soybeans/#:~:text=Roughly 95% of soy grown,without damaging their cash crop. – https://www.ers.usda.gov/data-products/adoption-of-genetically-engineered-crops-in-the-u-s/recent-trends-in-ge-adoption/
I love Starbucks egg white bites but are they healthy? – Diving into the ingredients we found maltodextrin. It’s a simple carbohydrate that converts quickly to blood sugar and has an extremely high glycemic index. – In other words you’re shuttling more of your nutrients to body fat because of this. – Next, carrageenan is in these. There are over 3,800 research paper that show carrageenan causes intestinal inflammation. – The worst part is that 5%-25% of all food grade carrageenan is actually degraded carrageenan which has been linked to cancer AND the carrageenan manufacturers have yet to find a reliable way to test for this. They cannot accurately tell you how much degraded carrageenan you’re ingesting. – I have limited openings for March online coaching available now. – Details are in my linktree in my bio – OR – Go to coachgabbi.com and fill out the short application. – Cheers to a new, amazing you! – Gabbi – LSN, CPT, BSc – #healthy #healthyfood #nutrition – References: – Cornucopia Institute: – https://www.cornucopia.org/carrageenan/ – Cornucopia Institute paper (see page 22 for degraded carrageenan testing) – https://www.cornucopia.org/wp-content/uploads/2016/04/CarageenanReport-2016.pdf – Dr. Joanne Tobacman, MD, is Clinical Associate Professor in the University of Illinois College of Medicine Chicago. Her cancer research interests include glycosaminoglycans, sulfatases, sulfotransferases, proteoglycans and cell signaling in the progression and development of malignancy. – Her statement about carrageenan: – https://www.cornucopia.org/DrTobacmanComment_toNOSB.pdf – Her research: – Tobacman JK. Review of harmful gastrointestinal effects of carrageenan in animal experiments. Environ Health Perspect. 2001 Oct;109(10):983-94. doi: 10.1289/ehp.01109983. PMID: 11675262; PMCID: PMC1242073. – More articles with Dr. Tobacman: – https://www.todaysdietitian.com/newarchives/070113p16.shtml
8 minute meal prep! – Yes, you will save money by meal prepping at home! – Yes, this recipe for steak and veggies took 8 minutes start to finish! – Yes, there’s options for carbs and no-carbs! – And yes, if you’re one of my coaching clients, these are the yummy and easy recipes we can design for you – while saving you money! – I have 4 spots open for March coaching right now! – Over 2,300 clients to success in the past 14 years 🔥 – Details in my profile to sign up for my online 1-on-1 fitness and nutrition coaching with me and my team! – Or go to coachgabbi.com. – Happy shopping! – Not a paid partnership…with anyone – ever. – Gabbi – LSN, CPT – #healthy #healthyfood #nutrition
Yes, you can start lowering your A1C, lowering blood sugar, and reducing insulin resistance in just 30 days! – This is the protocol that I use with all of my type 2 and pre-diabetic clients, just in a DIY format. – Details are in my profile – just tap in the “All my links” button and look for the 30 day diabetes program. – Start today and start claiming your life back! – Sending love, – Gabbi – Not a paid partnership…with anyone – ever. – #healthy #healthyfood #nutrition
Costco shopping part 2! – I found a lot of wins for healthy foods and a few that I passed on. – Biggest win was Oogie Boogie though 😂 – Details in my profile for my one on one fitness and nutrition coaching… – Or go to coachgabbi.com. – Happy shopping! – Not a paid partnership…with anyone – ever. – #healthy #healthyfood #nutrition
Nurri protein shakes at Costco! Watch to the end to see if they pass my test! – Costco has several protein shakes that are super popular right now and everyone was asking me to review the Nurri Protein Shakes! – One of the biggest issues with most of the Costco shakes is that they all have artificial sweeteners in them. They’re associated with a myriad of health issues in the long run, so I stay away from them. – My current go-to is Slate protein shakes. They have 20g of protein in them and they’re sweetened only with stevia. I have one every night before bed. – Details in my profile to sign up for my online 1-on-1 fitness and nutrition coaching with me and my team! – Or go to coachgabbi.com. – Happy shopping! – Not a paid partnership…with anyone – ever. – Gabbi – LSN, CPT, BSc – #healthy #healthyfood #nutrition – See my last video on protein bars (David bars) for referenced studies on artificial sweeteners.
Easy 8 minute recipes for healthy burgers! – Here’s 4 different types of burgers you can easily prepare at home. Each recipe takes only 8 minutes to cook and costs less than 8 dollars. – The additional ingredients in the turkey burgers are optional. You can always just use the meat and seasonings, the way I did with the ground beef. – For the veggie burger, make sure you mash the beans and the oat flour together until there’s no dry oat flour. – For the buns, look for keto options or other buns that meet your macros AND what you personally consider healthy. – Details in my profile to sign up for my online 1-on-1 fitness and nutrition coaching with me and my team! – Or go to coachgabbi.com. – Happy shopping! – Not a paid partnership…with anyone – ever. – Gabbi – LSN, CPT, BSc – #healthy #healthyfood #nutrition
Yes – we do just nutrition only plans 😊 – Spots are limited and I’m looking for motivated people that want to start ASAP to fill those spots! – Over 2,300 clients to success in the past 14 years 🔥 – Details in my profile to sign up for my online 1-on-1 fitness and nutrition coaching with me and my team! – Or go to coachgabbi.com. – Happy shopping! – Not a paid partnership…with anyone – ever. – Gabbi – LSN, CPT – #healthy #healthyfood #nutrition
Carbs or no carbs? More tips 👇🏻 – Part 2 is posting tomorrow! – The short, simple version: – High intensity athletes need carbs because the body needs glucose for high performance, at higher heart rates (usually 85%-90% of your max heart rate). – The average person doing average exercise, doesn’t need carbs and can utilize ketones for energy. – However, neither is right nor wrong. – My 2 simplified nutrition styles are: – 1 – Protein, mostly complex carbs, very little fat (great for high intensity athletes). – 2 – Protein, no carbs, moderate fats (ketogenic nutrition – great for almost everyone else). – With both, eat as many green, cruciferous veggies as you like. – Pick one style and stick to it. – If you need more help and want this simplified, you’ll find details in my profile for my one on one fitness and nutrition coaching… – Or go to coachgabbi.com. – Happy shopping! – Not a paid partnership…with anyone – ever. – Gabbi – LSN, CPT, BSc – #healthy #healthyfood #nutrition
Nothing tastes as good as confidence… – Wearing clothes that fit my body the way I want is empowering… – Looking in the mirror and smiling because I’m joyful about what I see… – Knowing my hard work has accomplished this and no one can take it away… – These are all from my clients mouths – and I love hearing about their success – – But I also know exactly how they feel. – Walk the walk, practice what you preach. – Over 2,300 clients to success in the last 14 years. – Details in my profile to sign up for my online 1-on-1 fitness and nutrition coaching with me and my team! – Or go to coachgabbi.com. – Happy shopping! – Not a paid partnership…with anyone – ever. – Gabbi – LSN, CPT – References studies in the comments below. – #healthy #healthyfood #nutrition
Congrats Kaila!! 25-lbs down! Tell her congrats in the comments!! – Currently 2 spots open for my online 1-on-1 fitness & nutrition coaching! Tap the link in my linktree or – Go to coachgabbi.com – Gabbi – LSN, CPT, BSc – #healthy #healthyfood #nutrition
