Gabbi

Carbs or no carbs? More tips 👇🏻 - 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

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 below: - Han Y, Kwon EY, Yu MK, Lee SJ, Kim HJ, Kim SB, Kim YH, Choi MS. A Preliminary Study for Evaluating the Dose-Dependent Effect of d-Allulose for Fat Mass Reduction in Adult Humans: A Randomized, Double-Blind, Placebo-Controlled Trial. Nutrients. 2018 Jan 31;10(2):160. doi: 10.3390/nu10020160. PMID: 29385054; PMCID: PMC5852736. - Debras C, Chazelas E, Srour B, Druesne-Pecollo N, Esseddik Y, Szabo de Edelenyi F, Agaësse C, De Sa A, Lutchia R, Gigandet S, Huybrechts I, Julia C, Kesse-Guyot E, Allès B, Andreeva VA, Galan P, Hercberg S, Deschasaux-Tanguy M, Touvier M. Artificial sweeteners and cancer risk: Results from the NutriNet-Santé population-based cohort study. PLoS Med. 2022 Mar 24;19(3):e1003950. doi: 10.1371/journal.pmed.1003950. PMID: 35324894; PMCID: PMC8946744. - 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. - Han Y, Kwon EY, Choi MS. Anti-Diabetic Effects of Allulose in Diet-Induced Obese Mice via Regulation of mRNA Expression and Alteration of the Microbiome Composition. Nutrients. 2020 Jul 16;12(7):2113. doi: 10.3390/nu12072113. PMID: 32708827; PMCID: PMC7400868. - #healthy #healthyfood #nutrition

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. - While my previous review I was all in for these chips, after seeing the information that’s come to light because of the glyphosate lawsuits including Monsanto paying scientists to falsify data and a massive disinformation campaign, AND them paying out over $11B in settlements due to glyphosate being linked to cancer, I have to change my stance on these. I personally avoid all products that are farmed with glyphosate and knowing this information now about the soy in Quest products makes it a hard pass for me. - 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%2095%25%20of%20soy%20grown,without%20damaging%20their%20cash%20crop. - https://www.ers.usda.gov/data-products/adoption-of-genetically-engineered-crops-in-the-u-s/recent-trends-in-ge-adoption/

Welcome back TikTok! 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.

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

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

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

What to look for with frozen veggies 🥦 👇🏻👇🏻👇🏻 - Keep yours eyes open for any additives such as dextrose, maltodextrin, starches, etc. and avoid those products. - Buying frozen will allow you to keep them longer and only use what you need. I always prefer to steam my veggies in a pot with a little bit of water, and cover them for a few minutes - but microwave works as well. - Over 2,300 clients to success in the last 14 years! – Details are in my profile for my online fitness and nutrition coaching or – Go to coachgabbi.com. – Happy shopping! - Gabbi - LSN, CPT, BSc - Not a paid partnership with anyone…ever. - #healthy #healthyfood #nutrition

The best Super Bowl snacks and healthy alternatives! - Pringles are a Super Bowl favorite BUT they’re loaded in ingredients that I try to stay away from. - While we’re relaxing on the couch it’s always best to avoid foods that will send. Poor sugar through the roof, and to fill up on foods that help keep it normalized. - Over 2,300 clients to success in the last 14 years! – Details are in my profile for my online fitness and nutrition coaching or – Go to coachgabbi.com. – Happy shopping! - Gabbi - LSN, CPT, BSc - Not a paid partnership with anyone…ever. - #healthy #healthyfood #nutrition - References: - Blood Sugar Study: - Kubota S, Liu Y, Iizuka K, Kuwata H, Seino Y, Yabe D. A Review of Recent Findings on Meal Sequence: An Attractive Dietary Approach to Prevention and Management of Type 2 Diabetes. Nutrients. 2020 Aug 19;12(9):2502. doi: 10.3390/nu12092502. PMID: 32825124; PMCID: PMC7551485. - UCLA Medicine Article: - https://www.uclahealth.org/news/article/eating-certain-order-helps-control-blood-glucose

These foods will get you fast results. More tips 👇🏻👇🏻 - 1. Always protein - 2. Swap white starchy carbs for complex carbs - 3. Veggies with every meal - 4. Have fruits for the sweet tooth - These very basic changes will help you see results in about a week. Combine this with exercise and you’ll be shocked how fast you see progress 🔥🔥 - For more detailed and targeted results, there’s details in my profile for my online fitness and nutrition coaching or – Go to coachgabbi.com. – Happy shopping! - Gabbi - LSN, CPT, BSc - Not a paid partnership with anyone…EVER. - #healthy #healthyfood #nutrition

What are you snacking on for the Super Bowl? Tips 👇🏻👇🏻👇🏻 - I found a great, healthier alternative that I liked and Mia (my 13-year old daughter) liked as well! - Either way, to help reduce blood sugar increases when ingesting carbs, it’s best to eat fiber first (veggies), then protein, THEN carbs - in that order. - So hit the salad first at the party, then go for the meats or down a protein shake, then go for your carbs 😊 - Over 2,300 clients to success in the last 14 years! – Details are in my profile for my online fitness and nutrition coaching or – Go to coachgabbi.com. – Happy shopping! - Gabbi - LSN, CPT, BSc - Not a paid partnership with anyone…ever. - #healthy #healthyfood #nutrition - Reference Material: - Discussion of safety of Titanium Dioxide as a food additive: - Warheit DB. Safety of titanium dioxide (E171) as a food additive for humans. Front Toxicol. 2024 Jul 19;6:1333746. doi: 10.3389/ftox.2024.1333746. PMID: 39100893; PMCID: PMC11295244. - Referenced Study on Blood Sugar: - Kubota S, Liu Y, Iizuka K, Kuwata H, Seino Y, Yabe D. A Review of Recent Findings on Meal Sequence: An Attractive Dietary Approach to Prevention and Management of Type 2 Diabetes. Nutrients. 2020 Aug 19;12(9):2502. doi: 10.3390/nu12092502. PMID: 32825124; PMCID: PMC7551485. - UCLA Medicine Article on blood sugar and order of eating: - “Eating in certain order helps control blood glucose” https://www.uclahealth.org/news/article/eating-certain-order-helps-control-blood-glucose

Off to find you healthy snacks! See below for details 👇🏻👇🏻 - I found several requests on one aisle in Costco and unfortunately none of them passed the test. - While Sucralose (Splenda) is controversial, and still approved by the FDA, I personally don’t use it. A 2022 study (cited below) found that people who used normal amounts of Sucralose had higher incidences of cardiovascular events (heart issues) and cerebrovascular events (lack of oxygen to the brain). - Next, Glyphosate is an herbicide used in genetically modified crops, because it kills all plants unless they’re genetically modified to be glyphosate resistant. Monsanto/Bayer have laid out over $11B in settlements for it being linked directly to cancer. If oats and corn are not organic or at least non-GMO, expect that glyphosate has most likely been used. - Over 2,300 clients to success in the last 14 years! – Details are in my profile for my online fitness and nutrition coaching or – Go to coachgabbi.com. – Happy shopping! - Gabbi - LSN, CPT, BSc - Not a paid partnership with anyone…ever. - #healthy #healthyfood #nutrition - Referenced Studies: - Artificial sweeteners: - Debras C, Chazelas E, Srour B, Druesne-Pecollo N, Esseddik Y, Szabo de Edelenyi F, Agaësse C, De Sa A, Lutchia R, Gigandet S, Huybrechts I, Julia C, Kesse-Guyot E, Allès B, Andreeva VA, Galan P, Hercberg S, Deschasaux-Tanguy M, Touvier M. Artificial sweeteners and cancer risk: Results from the NutriNet-Santé population-based cohort study. PLoS Med. 2022 Mar 24;19(3):e1003950. doi: 10.1371/journal.pmed.1003950. PMID: 35324894; PMCID: PMC8946744. - 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 - Glyphosate info: - 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%2095%25%20of%20soy%20grown,without%20damaging%20their%20cash%20crop. - https://www.ers.usda.gov/data-products/adoption-of-genetically-engineered-crops-in-the-u-s/recent-trends-in-ge-adoption/

Knowing this is a game changer! More below 👇🏻👇🏻 - Food companies know that shoppers look at the total price of the food package they’re buying. - The key is to look at the price per pound. - AND many times the price is listed in ounces. At 16oz/lb all you have to do is multiple the price per ounce by 16 to get the price per pound. - Remember, when you have a balanced meal, your hunger is satiated significantly longer than if you were to eat one of the packaged/processed foods in the video. - Over 2,300 clients to success in the last 14 years! – Details are in my profile for my online fitness and nutrition coaching or – Go to coachgabbi.com. – Happy shopping! - Gabbi - LSN, CPT, BSc - Not a paid partnership with anyone…ever. - #healthy #healthyfood #nutrition

Due to popular demand I’m doing Fairlife again. Details below 👇🏻👇🏻 - Carrageenan is found almost every pre-made protein shakes such as Premiere Protein, Fairlife, and several others. It’s what makes the shake texture rich and creamy. It’s also found in many popular ice creams. - This shake also has Sucralose and Acesulfame Potassium (Ace-K). These are artificial sweeteners that have been shown to increase the risks of cardiovascular events (heart issues) and cerebrovascular events (lack of oxygen to the brain). The studies showed this in NORMAL ingestion amounts. - As good as the macros are in this protein shake, I have to pass on it due to the ingredients. - I’ve seen several comments where people say their doctors recommend these shakes to their patients for dropping pounds. While I’m not an MD, It’s important to remember that most MD’s that we see for primary care, stopped doing consistent research a long time ago. They are double and triple booked with appointments from opening until closing time, leaving little, or no time, to spend the days and hours needed, to continuously review published studies and research solutions. - Referenced studies are below. - Over 2,300 clients to success in the last 14 years! – Details are in my profile for my online fitness and nutrition coaching or – Go to coachgabbi.com. – Happy shopping! - Gabbi - LSN, CPT, BSc - Not a paid partnership with anyone…ever. - #healthy #healthyfood #nutrition - Referenced studies: - Sellem L, Srour B, Javaux G, Chazelas E, Chassaing B, Viennois E, Debras C, Druesne-Pecollo N, Esseddik Y, Szabo de Edelenyi F, Arnault N, Agaësse C, De Sa A, Lutchia R, Huybrechts I, Scalbert A, Pierre F, Coumoul X, Julia C, Kesse-Guyot E, Allès B, Galan P, Hercberg S, Deschasaux-Tanguy M, Touvier M. Food additive emulsifiers and cancer risk: Results from the French prospective NutriNet-Santé cohort. PLoS Med. 2024 Feb 13;21(2):e1004338. doi: 10.1371/journal.pmed.1004338. PMID: 38349899; PMCID: PMC10863884. - Borsani B, De Santis R, Perico V, Penagini F, Pendezza E, Dilillo D, Bosetti A, Zuccotti GV, D'Auria E. “The Role of Carrageenan in Inflammatory Bowel Diseases and Allergic Reactions: Where Do We Stand” Nutrients. 2021 Sep 27;13(10):3402. doi: 10.3390/nu13103402. PMID: 34684400; PMCID: PMC8539934. - Pittman K, Golberg L, and Coulston F. (1976) “Carrageenan: The effect of molecular weight and polymer type on its uptake, excretion and degradation in animals.” Food and Cosmetics Toxicology 14 (2):85-93. - Sumit Bhattacharyya, et al. March 31, 2017. A “Randomized Trial of the Effects of the No-carrageenan Diet on Ulcerative Colitis Disease Activity.“ 192. DOI: 10.3233/NHA-170023. - Debras C, Chazelas E, Srour B, Druesne-Pecollo N, Esseddik Y, Szabo de Edelenyi F, Agaësse C, De Sa A, Lutchia R, Gigandet S, Huybrechts I, Julia C, Kesse-Guyot E, Allès B, Andreeva VA, Galan P, Hercberg S, Deschasaux-Tanguy M, Touvier M. Artificial sweeteners and cancer risk: Results from the NutriNet-Santé population-based cohort study. PLoS Med. 2022 Mar 24;19(3):e1003950. doi: 10.1371/journal.pmed.1003950. PMID: 35324894; PMCID: PMC8946744. - 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.