Health, Fitness and Nutrition Blog - Dr Gullo



by Dr. Stephen Gullo


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Eat These Low-Fat Breakfast Foods to Fuel Your Day

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Skipping breakfast is never a good idea. While it cuts your calories early in the day, you are much more likely to grab a doughnut from the break room or eat a whole pizza for lunch if you’re starving. And if you prefer to work out in the mornings, your body definitely needs the fuel. Plus, eating breakfast will help you concentrate better at work so you won’t spend half the morning daydreaming about things like your next cruise vacation. Feed your body right by choosing low-fat breakfast foods, preferably items that offer a blend of complex carbs and proteins.

Greek yogurt (Katie Couric eats this for breakfast while walking to work)

Cantaloupe (Usher eats this for breakfast)

Bran cereal (Loaded with fiber  use low-fat milk)

Multigrain pancakes (Top with low-fat yogurt and fruit instead of syrup)

Fruit smoothie (Miranda Kerr adds protein powder and chia seeds)

Soy bacon (Choose a low-sodium variety)

Whole grain toast (Top with low-fat peanut butter for protein)

Cottage cheese (Select low-fat variety)

Oatmeal (Flavor with cinnamon)

10 healthy food swaps you must try

10 Healthy Food Swaps You Must Try

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Healthy food substitutions are the key to successful weight loss. It’s absolutely essential to determine what your food addictions are while developing your weight loss plan. If you’re addicted to triple chocolate ice cream, find a healthier alternative for it that still satisfies your cravings, like frozen Greek yogurt with whole fruit mixed in. Rather than trying to eat ice cream in moderation (because we all know that carton will be gone before you know it), indulge in a healthier food swap. You won’t feel deprived and you’ll be one step closer to your goal weight.

Check out these great swaps!

Apples (Instead of applesauce)

Flaxseed Crackers (Instead of potato chips)

Frozen Greek Yogurt (Instead of ice cream)

Alligator Steak (Instead of well, steak)

Frozen Grapes (Instead of candy. Marie Osmond eats these.)

Whole Wheat Pita (Instead of pizza – top with marinara, veggies, & nonfat cheese like Kristin Cavallari)

Chicken Sandwich (Instead of fattening cheeseburgers)

Sweet Potato Wedges (Instead of French fries)

Carob Chips (Instead of chocolate)


What’s So Masterful About the Master Cleanse?

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Judging by the name alone, the Master Cleanse diet (aka the Lemonade Diet) doesn’t sound so bad. After all, who wouldn’t want a “clean” body? Unfortunately, it’s not so simple. The Master Cleanse Diet operates on the notion that eating nothing at all for about two to three straight weeks will jumpstart a person’s health. Dietitians tend to agree that starving yourself actually jeopardizes your weight loss (plus it gives you all kinds of scary health complications).

When you starve yourself for a prolonged period of time, your metabolism slows to a crawl because your body tries to conserve calories, not burn them. Dieters are also highly susceptible to gorging themselves once the “cleanse” is over, leading to quick rebound weight gain.

The cleanse itself is little more than quack medicine. Each day, dieters drink at least six glasses of water mixed with a little lemon juice, cayenne pepper, and organic maple syrup. Because the diet provides no fiber, leading to constipation, dieters are also encouraged to drink herbal laxative teas.

Beyonce used it. So did Robin Quivers and Jared Leto. In addition to a sabotaged metabolism, these dieters probably experienced extreme fatigue, dizziness, headaches, and of course, constant hunger. Other side effects can include nausea, lethargy, diarrhea, and constipation. Rapid weight loss can also cause painful gallstones. Dieters may also experience heart palpitations and cardiac stress. If they crash diet often, they increase their risk of a heart attack. Instead of starving yourself, plan a healthy weight loss diet that allows for gradual, maintainable weight loss.


Can Stevia Help You Lose Weight Without Saying Goodbye to Sweets?

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 Can Stevia Help You Lose Weight Without Saying Goodbye to Sweets?
If you’ve been looking for sugar alternatives, you’ve likely heard of stevia. Also called sugarleaf, stevia is a plant grown for its sweet leaves. In Japan, the leaves have been used as a sweetener for decades, but this sugar alternative is a relatively recent addition to store shelves in the U.S. What you may not know is that extracts of the leaves are up to 300 times more sweet than sugar. And yet, it’s a zero-calorie sweetener. Stevia can be a great tool for weight loss; dieters can add the white powdery stuff to coffee and baked goods to satisfy a sweet tooth while trimming their calorie counts. However, food purists should be aware that although it comes from a plant, stevia extract is still a processed food additive. Currently, in the U.S., the FDA has ruled that whole leaf stevia or less processed stevia can only be sold under the label “dietary supplement,” not “sweetener.”
Chuck Norris uses stevia instead of sugar to help maintain his fighting weight. However, dieters should avoid using zero-calorie stevia as an excuse to eat more dessert than they ordinarily would. Before giving stevia a try, consult your doctor if you have diabetes or any other medical condition. Available research on the effects of stevia on glucose levels and diabetes is conflicting. Some studies indicate that stevia may actually help improve insulin sensitivity, while other medical experts advise caution.

Can Eating Citrus Help You Lose Weight?

By | How To Lose Weight | No Comments

Did you know that eating sweet, tangy citrus fruits can help you stick to your weight loss diet? Fruit can help you satisfy your sweet tooth and bypass sugary cravings like chocolate ice cream. Citrus fruits also tend to be lower in calories than many other sweet treats with lots of fiber to help keep your stomach satisfied between meals. Choose a variety of different citrus fruits to take advantage of their numerous health benefits, like antioxidants. Many citrus fruits, like grapefruits, have a low Glycemic Index value. This means that they avoid creating harmful blood sugar spikes and crashes. Check out 9 of my favorite sweet citrus fruits to work into your weight loss diet, below.

1. Kumquats (Contains 13 calories per fruit)

2. Oranges (GI value of 43)

3. Blood Oranges (Contain anthocyanins that may aid weight loss)

4. Sudachi (Sort of like a lime, this fruit may help lower blood sugar levels)

5. Grapefruit (GI value of 25)

6. Lemon (Squeeze fresh lemon juice to flavor water instead of drinking soda)

7. Tangelo (Contains a mere 60 calories!)

8. Pomelo (Related to grapefruit, this citrus fruit contains 72 calories per cup)

9. Lime (Lime is great to season food but avoid heavy sauces)


How To Transcend Trans Fats

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How To Transcend Trans Fats
Trans fats, also called trans fatty acids, have a bad reputation—with good reason. We all know that eating saturated fats can increase our LDL cholesterol levels. But trans fats take it a step further by simultaneously lowering HDL cholesterol, which is the good type of cholesterol. Trans fats occur naturally in small amounts of animal products like beef and full-fat dairy products. However, most of our dietary intake of trans fats comes from artificial sources.

Trans fats are manufactured by hydrogenating vegetable oil, or adding hydrogen to it. While it’s actually an unsaturated fat, your body treats it like a saturated fat. You can tell if a product has trans fats by searching the nutrition label for “partially hydrogenated vegetable oil.” The reason why manufacturers began using this product in food is because it increases the shelf life and makes baked goods taste yummy. However, not only does it wreak havoc on your cholesterol levels, trans fats increases your risk of type 2 diabetes, heart disease, and stroke.

So how do you avoid eating trans fats? It’s not quite as simple as reading the nutrition label. In the U.S., a food product can legally be labeled as having 0 grams of trans fats if it has less than 0.5 g of the artery-clogging stuff per serving. Your best bet is to bypass the bakery department and make treats at home yourself so that you can control the ingredients.


How To Beat Your Weight Loss Plateau

By | How To Lose Weight | No Comments

How To Beat Your Weight Loss Plateau
When you started your weight loss diet, you probably ran full speed ahead with all the force of an X-43 supersonic plane. You’ve successfully lost some weight, but now the scale won’t budge, despite not adding more calories to your diet. This is a weight loss plateau, although some frustrated dieters might describe it as more of a brick wall. Rest assured that it’s normal and it eventually happens to everyone who loses weight. Weight loss plateaus can occur because most dieters lose muscle while they lose fat. This negatively impacts the metabolism, causing a decrease in the rate of calories burned.

Furthermore, the heavier you are, the more calories you need to consume to maintain your current weight. As you continue to lose weight, your body requires fewer and fewer calories. Bear in mind that if you switch to a drastically reduced calorie diet to get past your weight loss plateau, your body will likely switch to starvation mode and you won’t lose the weight.
Instead, get past your weight loss plateau by changing your diet and your workout routine. Add strength training to your workout to build muscle mass, which will increase your metabolism and burn more calories. Increase the intensity of your cardio workouts. Incorporate more activity into your day beyond your gym exercises. Take your kids to the playground and run around with them or go for a hike on the weekends. Evaluate your diet. Write down everything you eat for a week and assess your meal plan to determine where it may be improved. Perhaps instead of grabbing a bag of chips from the vending machine at work, you could pack healthier snacks like wasabi peas.

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Here’s How John Cena Gets in Fighting Condition

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Here’s How John Cena Gets in Fighting Condition
John Cena has won over a dozen championships as a professional wrestler in the WWE. Like his colleague, Dwayne “The Rock” Johnson, John Cena places a high priority on eating a healthy diet to help fuel his successes in the ring. That said, he does appear to have trouble maintaining a consistently healthy diet when he’s on the road. Cena is a loyal patron of the Waffle House, McDonald’s, and Outback Steakhouse. While it is indeed possible to eat well while dining out, I’d recommend skipping the drive-thru fast food because even the salads can be loaded with an incredible amount of calories saturated fat.

It appears that overall, John Cena’s diet is on the right track. But his indulgences could use a few healthy food swaps. On Cena’s website, he extols the virtues of waffles with strawberries and maple syrup. In addition to the waffles, he’ll eat a couple of hard-boiled eggs to help build his muscles. Nothing wrong with the eggs, but I’d recommend making the waffles with a mix of buckwheat and other whole grain flours and topping them with applesauce or a whole fruit compote instead of syrup. This would save him a lot of sugar.

One of John Cena’s other favorite breakfasts is a mix of fresh fruit (especially pineapples, peaches, and watermelon) with some healthy granola and plain yogurt. I’d definitely suggest this instead of the waffles.

When John Cena is working to build up his muscle, he typically eats seven meals and snacks a day. For breakfast, he will eat oatmeal with applesauce and raisins, paired with six egg whites and two whole eggs. He’ll eat a protein bar a little later on, followed by two chicken breasts, brown rice, and assorted veggies for lunch. Cena’s fourth meal of the day is usually a whole wheat pita bread stuffed with tuna. We’d recommend tuna packed in water, not oil. John Cena could also add some veggies to that pita, along with avocados for healthy fats.

In the afternoon, Cena might eat a banana to help his muscles recover, along with a whey protein shake. For dinner, he’ll eat either pasta or brown rice, paired with assorted veggies and a salad with either fish or chicken. In the evenings, Cena typically reaches for a casein protein shake and some low-fat cottage cheese.

This bodybuilder’s diet certainly isn’t for everyone. And eating a ton of protein will not help you get John Cena’s arms unless you pair it with intense, regular exercise. The average adult male should get about 56 g of protein daily, while the average adult female should get about 46 g. Or you could calculate your specific protein needs with the formula on this website.

To build his 6’1″ frame up to his usual 240 pounds, John Cena adheres to a strict workout routine. He works different muscle groups on different days. The first day, he’ll work his legs and calves, followed by his chest, arms, shoulders, and back on the subsequent days. Some of Cena’s favorite exercises include the leg press, leg extension, seated calf raise, cable crossover, standing and seated barbell curl, and deadlift, among many others. On his off days, Cena occasionally plays golf.

John Cena Sample Daily Diet Plan

Breakfast: Oatmeal & applesauce & raisins & eggs
Snack: Protein bar
Lunch: Chicken & veggies & brown rice
Snack: Pita & tuna
Snack: Banana & protein shake
Dinner: Pasta & fish & veggies & salad
Snack: Cottage cheese & protein shake