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  1. Sugar, Sugar Everywhere! What’s a Sweet Tooth to Do?


    November 16, 2016 by Johanna Burani

    Do you consume more than 6 – 9 teaspoons of sugar a day? Do you know how many sugar calories are added to your daily diet?  Do you even know how much sugar enters your body on an average day?

    Well, if you’re a typical American, according to the 2005-10 NHANES (National Health and Nutrition Examination Survey), you’re eating and drinking about 20 teaspoons of sugar every day.  That translates into about 66 lbs. of sugar per person per year.  Said differently, added sugars contribute 335 calories to the diets of men, 230 calories to women, 362 calories to boys and 282 calories to girls – every day. That’s the bad news.

    keep reading »

  2. Unbroken Circle


    August 1, 2016 by admin

    I’ve been away.  From you, my loyal readers, from my home in New Jersey and from my country, America.  I’ve been away from just about everything and everyone that I know and feel comfortable with.  I found no familiar places or reference points where I’ve been.

    I’ve just returned from Benaco, Tanzania in East Africa.

    Our interest in a charitable organization called The Village Angels of Tanzania brought me and my husband Sergio, to Benaco.  We are staunch supporters of this charity that seeks to address the most basic needs of 66 abandoned elderly poor of the region and 16 local unskilled, unemployed youth.

    keep reading »

  3. Today is the Day – Learn Your Risk


    March 22, 2016 by admin


    Dear Readers,

    Stop what you’re doing right now and take this 7-question test. Your health is worth one minute of your undivided attention, isn’t it? 

    Johanna Burani, MS, RD, CDE

    This is the message released by the American Diabetes Association:


    Today, Americans are being urged to take the Diabetes Risk Test and to share it with everyone they care about to find out if they are at risk for developing type 2 diabetes.

    It only takes a minute to find out if you are at risk for developing type 2 diabetes. keep reading »

  4. Fog


    June 8, 2015 by Johanna Burani

    Sergio_150601_1542The fog comes

    on little cat feet.

    It sits looking

    over harbor and city

    on silent haunches

    and then moves on.

    Carl Sandburg (1878 – 1967)


    The fog of San Francisco is a distinctive characteristic of that beautiful city. It can make the sun, the Golden Gate Bridge and tall buildings and trees disappear before your eyes! This famous fog also carries colonies of a local bacterium called Lactobacillus San Francisco. It is the secret ingredient of another well-known feature of San Francisco: its sourdough bread.

    The basic ingredients of any bread are flour, water and yeast. The yeast, when hydrated, Sergio_150603_1635feed on the starch in the flour, increasing them in size and number (budding). As this process continues, the flour mixture ferments, producing what we call a “dough.” We shape it, bake it and then eat it. Most of us love the taste of this final product, bread.

    But when bacteria enter the usual mix, magic happens. They produce lactic acid during fermentation and give the resulting dough a tangy or “sour” taste when baked. This is what the Boudin family discovered quite by accident when they left Paris and set up a bakery to serve both locals and gold-rush prospectors in San Francisco in 1849. They thought they were preparing their Parisian recipe for baguettes. The San Francisco fog, however, heavy with wild Lactobacilli San Francisco, unwittingly changed their recipe forever. Their new and unique sourdough bread became an instant hit.

    Today sourdough bread is enjoyed throughout America and beyond. Its high acidity (pH 4.0 – 4.5) makes it a good low glycemic carbohydrate choice (GI 48 – 57). It moves slowly out of the stomach and into the small intestine gradually releasing glucose into the bloodstream. This is good news for blood glucose control, satiety, weight management and energy endurance.

    You can use sourdough bread as you would any other type of bread. I like grilling thin slices of it rubbed with raw garlic and then drizzled with extra virgin olive oil


  5. “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?

  6. From the Mouths of Babes


    May 28, 2014 by Johanna Burani

    In case you haven’t heard, earlier this month the New York State Senate passed a bill declaring yogurt the State’s official snack.  And in case you didn’t know, the proposal originated in a fourth-grade classroom!

    I guess it makes sense from an economic perspective.  New York has a very robust dairy industry and has become the nation’s #1 manufacturer of yogurt.

    Image courtesy of

    Image courtesy of

    It surely makes sense from a nutritional standpoint.  Yogurt is made from fresh milk to which have been added active beneficial bacteria (probiotics).  It is a good source of animal protein and contains vitamins and minerals (calcium, B2, B12, potassium, magnesium and possibly vitamin D).

    Yogurt comes in all sizes and shapes: with fruit or without, with added sugar or without, with artificial sweeteners or without.  While whatever is or isn’t added in may impact on the nutrient density (nutrients for the calories) of the yogurt, the glycemic index property of yogurt remains the same: LOW.

    So those nine year-old school children have shown to all interested adults how to connect the win-win dots.  Yogurt is a low calorie, nutrient dense snack that helps regulate blood glucose levels to provide energy and satiety between meals.

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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