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Fabulous and Friendly Fiber – A Dieter’s Best Friend


March 12, 2015 by Johanna Burani

Nutritious Apple With Health Facts LabelWe can call it “cellulose, pectin, lignin, roughage,” or we can just say “lentils, berries, nuts, beans, artichoke, carrots.” What we’re talking about is dietary fiber. We all know fiber is good for us for regularity and cardiac and glycemic health and certainly for satiety and weight loss.

A word about the beneficial effects of fiber on weight loss.  Literally, one word: “easy.”

A 2012 study conducted at the University of Massachuettes School of Medicine confirmed findings from other studies, namely, that focussing on just one dietary change: eating sufficient fiber (30 grams) every day, promotes gradual weight loss.

How nice that, for a change, we can add food to our diet when trying to lose weight rather than take it away! 

What does 30 grams of fiber look like on a plate? Well, it would be on 3 plates (for breakfast, lunch and dinner) and some quick-grab snacks too. Take a look:

Breakfast: a cup of old fashioned oats with a cup of strawberries (7 grams)

Lunch: ham and cheese on 2 slices of rye, and an apple (8 grams)

Snack: 1 oz. almonds (4 grams)

Dinner: a cup of beef barley soup, a stuffed artichoke (12 grams)

Snack: 6 oz. fat-free Greek yogurt, 1 tablespoon honey, 1 tablespoon sunflower seeds (1 gram)

There are 32 grams of fiber right there! See how easy it is? Now, if this seems like too much fiber too quickly for your system, start with less high-fiber foods and work your way up.

Here’s a link to the Mayo Clinic’s list of fiber-rich foods to you get started.

Happy chewing!

“It” Must Be Stopped – How?


March 2, 2015 by Johanna Burani

1 in 11 Americans has it.

1 in 4 adults, who has it, doesn’t know it.

1 in 3 adults is at risk for developing it.

 “It” is diabetes.

And it must be stopped.

ADA logoThe American Diabetes Association’s latest conference on diabetes was held this past weekend in New York City and I was there. I listened to the updated Standards of Care for classifying, diagnosing, preventing and treating prediabetes and diabetes, best practices and emerging treatment options, new insights into the development of diabetes from human microbiome studies, and much, much more.

There was also animated discussion about lifestyle therapies: how to achieve better and consistent eating habits, how to encourage physical activity, how to address the distress of living with a chronic disease.

If you, dear reader, are or could be a statistic listed above, my question to you today is not “What should you change to improve your health?” You already know that answer. I’m asking you instead, “How are you going to start improving your health?”

How will you stop diabetes – today?

2015: The Year of the Cauliflower


February 16, 2015 by Johanna Burani

Franca's Quinoa Cakes

Some culinary experts and nutrition watchers are predicting a “coming out” of sorts in 2015 for the underrated cauliflower. This cruciferous cousin to broccoli has been in the hands of cooks since the 4th century B.C. So why has it been given the nod now? Perhaps because of its versatility: it can be baked, boiled, mashed, fried, or pureed, or perhaps because of its friendliness to other flavors. Also, it’s nutrient-dense (Vitamin C, folic acid, potassium, Vitamin B6, copper) while carrying few calories of its own.

I was talking about food with my good Italian friend, Franca, over a coffee in her Parisian apartment a few weeks ago. We shared our cauliflower recipes. keep reading »

Christmas Memories


December 21, 2014 by Johanna Burani

The weeks between Thanksgiving and Christmas Eve in my Sicilian family living in Brooklyn, New York in the 1950’s were spent planning, shopping and then preparing the traditional foods for our Christmas holiday meals. The old recipes came out, the adult women were given their assignments and, like magic, carefully executed and wonderfully delicious holiday foods were shared by the 3 generations of our extended family (17 members or more).

knife-white-plate-spoons-and-forks-on-white-background-vector_f1zvdgD_La Vigilia, Christmas Eve, opened the festivities. Our individual families assembled at our grandparents’ home after dinner. The adults went to Midnight Mass and the children were put to bed to await Santa. At 1:30 AM, when everyone was back from church and the children (who never closed their eyes) were “awakened,” an enormous platter of cold seafood salad was served with Italian bread, dried fruits and nuts, and fried honeyballs, and Grandpa’s homemade wine.

This was the real deal from our grandparents’ hometown of Sciacca. For the adults, it was sharing traditional foods, for the kids it was observing what family looks and feels like. For everyone it was being connected and wanting to stay that

My wish for you, my followers, and for all people, is that you will go to that place in your heart that breeds comfort and acceptance, and that you will share these treasures with others.

Happy Holidays!


Magnificent Magnesium – What Would the Body Do Without It?


November 19, 2014 by Johanna Burani

Magnesium is the 8th most abundant element in the earth’s crust, accounting for 13% of our planet’s mass. It’s been used in aerospace construction since wpid2046-Fish.jpgWorld War I, is present in today’s cars, beverage cans, golf clubs, fishing reels and even firework sparklers. Who knew?

Magnesium is also found in the human body. It helps all living cells communicate with each other enhancing nerve cell function, assisting in the conversion of glucose into cell energy and promoting glucose storage in the liver and muscles if it’s not needed right away. It participates in the biochemical reactions of more than 300 enzymes involved in ceaseless metabolic activities, including insulin secretion and cellular insulin sensitivity. Who knew? keep reading »

Grilled Shrimp over Rucola Salad


November 5, 2014 by Johanna Burani

Grilled Shrimp over Rucola Salad

This dish is short on work but long on flavor.  Simple, fresh, unadulterated whole foods, marinated, grilled, then placed on a bed of fresh greens.  Add a glass of chilled Pinot Grigio and some sourdough crostini and you have a perfect meal – Italian style!

keep reading »

Gushers vs Tricklers

"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.

Johanna Burani
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

This book tells the complete story

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