Healthy Pasta Alternatives

Who doesn’t love pasta? It’s certainly a staple in many households. Whether you need to abstain from wheat pasta because of issues digesting gluten, or you’re simply looking for a pasta alternative that is more nutrient dense, this article is for you. Today we will talk about some different pasta options and discuss their health […]

Read More

Weight Loss With Autoimmunity

If you have been diagnosed with an autoimmune disease, you may wonder how it may affect your efforts to lose weight. Or, you may know that you should be following certain dietary guidelines that others don’t need to worry about. So how does having an autoimmune disease fit in with G-Plans? If you have specific […]

Read More

7 Cooking Techniques Explained

The cooking world can be intimidating if you don’t have much experience in the kitchen. There are many techniques often described in recipes that can be confusing to many people. Today we will break down some common cooking methods, including what they actually mean and how they may affect the nutrient content of food. By […]

Read More

5 Possible Causes of Water Retention

If you’ve ever experienced water retention, you’ve probably wondered why it was happening. There are various possible reasons that your body may be holding on to excess water, causing your weight to fluctuate or simply leaving you feeling slightly uncomfortable. Today we will review some of the top reasons why you may experience water retention.  […]

Read More

Are You Making Your Own Bone Broth?

Did you know that making your own bone broth at home has many health benefits and provides more nutrients than the boxed kind you find at the store? People have been making bone broth for thousands of years. In Traditional Chinese Medicine, bone broth is used to strengthen the kidneys and support digestive health. Bone […]

Read More

6 Tasty Coffee Alternative Recipes

Now that summer has officially ended and we are headed towards colder weather as autumn kicks off, you may be craving hot coffee or a latte to warm your body as the temperature starts dropping. There is something comforting about a warm drink in your hands and the fragrant smells that hit your nostrils. Whether […]

Read More

5 Causes of Weight Fluctuation

Many people deal with weight fluctuations. Even if you are eating the right amount of calories for your body, you may notice random fluctuations. They may be cyclical or they may seem random. While it certainly can be frustrating, just know that you are not alone. There are many possible causes, but today we will […]

Read More

Should You Be Consuming Fermented Food?

People have been fermenting foods for thousands of years. Fermentation preserves food, enhances flavor, and adds many nutritional benefits. Fermentation is a metabolic process that produces chemical changes in organic substrates through the action of enzymes. Eating fermented food or drinking certain fermented beverages provides many benefits to our bodies. Keep reading to learn more […]

Read More

Tips For Improving Digestion

Having a strong digestive system is important for our overall health. Through digestion, our bodies break down the food that we eat into nutrients that it uses for energy, growth, and repair. Today we will give you some tips for improving your digestion.  Focus On Chewing Your Food Thoroughly  Digestion begins in the mouth. When […]

Read More

Is Dairy Messing Up Your Hormones?

If you’re struggling with hormonal imbalances, maybe you’ve already been given the suggestion of cutting dairy out of your diet. This is because for many people, consuming dairy has a very negative impact on their hormone levels. Maybe you have a diagnosed hormonal condition such as endometriosis, a thyroid disease, or polycystic ovary syndrome (PCOS). […]

Read More

How To Know If You Are Dehydrated

We all know that water is important for our survival, but not everyone understands the many important functions water has in keeping us healthy. If we went 3-5 days without any water intake, our organs would begin to shut down. For optimal functioning, a person should aim to drink a minimum of half their body […]

Read More

How Gut Health Can Affect Our Weight

Did you know that our gut health can affect our weight? Our gut microbiome is important for many reasons, but today we will talk about how imbalances of gut bacteria can affect our weight and hunger levels. We will also discuss how manipulating the gut microbiota could facilitate weight loss or prevent obesity in humans.  […]

Read More

Why Gut Health Is So Important

There’s a good chance you’ve at least heard the term “gut health” by now. While it may seem like a new fad or health trend to talk about, there is a good reason why many practitioners and health professionals are focusing their attention on this area of health. In this post, we will discuss why […]

Read More

Spring Cleaning

In Traditional Chinese Medicine, spring is the season to cleanse the liver. During the winter months, we tend to eat heavier foods, reduce our activity, and conserve energy. But once spring emerges from the shadows and we see everything around us start to bloom, we find our bodies wanting to feel the same sense of […]

Read More

Underlying Imbalances and their Contribution to Health

Are you struggling to meet your weight loss goal no matter how determined, disciplined, and consistent you’ve been with your diet and exercise routine? Perhaps there are some additional underlying factors that you haven’t thought to consider. Wait, what? What other factors? Consider some of the processes and components within your body:  Digestion, nutrient absorption, […]

Read More

Inflammation – What it is and how to fix it!

We’ve all heard it: “Don’t eat that, it’s inflammatory.” “My weight is up but it’s just inflammation.” “Follow an anti-inflammatory diet.” But what IS inflammation anyway? Inflammation is a normal part of the immune response to infection, illness, allergens, toxins, injury, exercise, stress, microbes, and other threats to the host (aka YOU!). Inflammation is involved […]

Read More

Seasonal Fall Vegetables

One of the best things about fall is the plethora of seasonal vegetables that come with it, which are versatile, beautifully colorful, nutritious and so delicious!  While most produce is available all year, in-season produce often has more nutrients, is higher quality, and is more likely to be grown locally. Since seasonal, locally grown produce […]

Read More

Health-Promoting Recipes to Pumpkin-spice up your Fall

Ahhhh, September. The season of sweater weather, apple orchards, crisp fall air, changing leaves, and pumpkin-spice flavored everything. While there is no denying the satisfaction and pure deliciousness of pumpkin-flavored beverages and treats, they are oftentimes laden with sugar, saturated fat, and artificial flavors that can derail your diet and your health. Fortunately for pumpkin-lovers […]

Read More

The Benefits of Seeds

Seeds may be tiny, but they are mighty! Seeds are considered superfoods because they are packed with nutrients and can be added to any dish. They are a fantastic source of healthy fats and can be used as a protein substitute. Keep reading to learn about the most common types of seeds you can use […]

Read More

Ways to Reduce Kitchen Waste

If you’re an avid home cook (or even just an occasional home cook), you know that cooking yields a LOT of waste! While we may not think that all of that waste is useable, there are surprisingly many ways to repurpose waste and limit how much you produce. Keep reading to see how you can […]

Read More

Beginners Guide: Plant-Based Diet

Plant-based diets are known to very healthy but also very difficult. If done correctly, having a plant-based diet can drastically improve a person’s health. Keep reading to find out if a plant-based diet is the right choice for you!   Should I Try Plant-Based? If you’re looking to make a change, first think of what […]

Read More

Superfood Myth: Açai

In recent years, we’ve all heard about the wonders of this mysterious superfood: açai (pronounced ah-sigh-EE). While açai does taste great, especially to all of you açai-bowl lovers out there, it’s been labeled as a seemingly mythical food that can solve all of your nutritional needs.    We’re here to discuss what exactly açai is […]

Read More

All About Fiber

Fiber is a commonly misunderstood nutrient that has wondrous effects on the body. While fiber may be unpleasant at certain times (we all know what happens when we have too much fiber), it is essential to know just how beneficial this nutrient is. Keep reading to learn about the different types of fiber and why […]

Read More

Work from Home Work-Outs

Now that most gyms in the country are closed, we all have to find new and creative ways to stay active. If you’re working from home, you are likely feeling that it’s hard to get enough exercise. We’re here to show you that it’s possible to work from home and get a solid workout!   […]

Read More

Summer’s Seasonal Produce

It’s easy to buy a variety of different fruits and vegetables in the US, even ones that aren’t currently in season. While it’s nice to have access to put-of-season produce, many of those items are shipped from other countries and faraway places. This results in products that are less fresh, more expensive, and less nutritious. […]

Read More

New Year’s Resolution Check-In

Now that it is officially July, we’ve reached the halfway point of 2020! It has been a challenging year for all of us, but hopefully it hasn’t deterred us from following through with our resolutions! Whether you’ve been faithfully trying to reach your goals or decided to focus on other things in life, here are […]

Read More

How to Extend Your Produce’s Shelf Life

If you’ve ever bought fresh produce, only to be confused when it spoils only two days later, you aren’t alone! During our busy lives, the last thing we want to do is constantly having food spoil in our refrigerator (definitely doesn’t make dieting any easier!). Different vegetables have different methods of storing them. So if […]

Read More

Guide to Plant-Based Milk

Plant-based milk has exploded in popularity over the past decade. Walking past the milk aisle in any grocery store is evidence of its popularity, with shelves that contain seemingly endless varieties of non-dairy milk! Whether you’re making the switch to plant-based milk to support your diet, cut out dairy, or try new options, it can […]

Read More

Improve Your Sleep to Boost Immunity

Sleep is underestimated, especially when it comes to the health benefits that it can provide. On top of it playing a vital role in improving concentration, memory, reducing inflammation, regulating hormones, enhancing athletic performance, sleep is particularly essential in strengthening the immune system. The Center of Disease Control (CDC) recommends at least 7 hours per […]

Read More

Are You Letting Your Water Intake Slide?

Perhaps you have heard from your doctor, friend, or nutritionist about the importance of drinking enough water each day. Maybe your friend recently shared that they got a new water bottle to help increase their water intake after noticing they didn’t drink nearly enough. You are constantly reminded about this but may have never taken […]

Read More

How to Avoid Holiday Confrontation While Dieting

The holidays are generally centered around traditions. These traditions usually consist of holiday parties, site-seeing, decorating, cooking traditional foods, and baking delicious treats. This can often trigger anxious thoughts when you are making a healthier lifestyle change. Will your loved ones be upset when traditional dishes are altered? Or perhaps you’re not making your famous […]

Read More

Have Fun with Snacks!

Snacks can be as simple as apples and peanut butter to tie you over until your next meal. Other times, there’s a want for a more interesting snack to help keep away from junk food. The key to sustaining a meal plan is to find a way to enjoy it. So start with some fun […]

Read More

Meal Planning on a Budget

As many people are heading back to school this week, it probably means that bank accounts are being hit with new clothes and book shopping. Meal prepping sometime can be very expensive, but just because you’re on a tight budget doesn’t mean you can’t eat healthy. So how do we eat healthy without going in […]

Read More

Start Preparing for Winter Now

August just started, so we know it might sound a little hasty to start preparing for winter. But the early bird gets the worm, and there’s no harm in starting to stock up for the colder months. Curious what we mean by stocking up?   Saving Fresh Herbs Nothing is more annoying than when you […]

Read More

Getting Past the Instagram Filter

Social media opens a lot of windows and doors for us. Often it’s a great source to get inspiration from. Whether it’s work week lunch ideas, room design, or funny puppy videos to get through the day, there’s a lot of variety to spur ideas and creativity. Quick check in — don’t forget to remind […]

Read More

Why are Snacks Important?

Have you ever thought, “Gosh, this snack is so little calories does it even matter if I eat it?” or “I’m not really hungry for a snack. I’d rather just skip it.” These are common questions we find our clients asking themselves as they begin to navigate their meal plans. We’re here to tell you, […]

Read More

Mid-Summer Cool Down

As the summer starts to peak, so seems the temperatures (or so we hope). Here are some tips on how to keep cool when the high temps and high humidity might have you sweating!   Spice Up Your Water Would you expect anything otherwise? Of course our first tip is to drink water. But no […]

Read More

We’ve Gone Bananas!

Bananas are an easy fruit to incorporate into your day-to-day, and it’s probably one of the most universally enjoyed fruits across the planet. Have you ever thought to think about why bananas are so great (besides their taste)?! We’ll we’re not monkeying around, we’re bananas about bananas and here’s why!   Nutrient Dense Fruit According […]

Read More

Are you Full of Fiber?

Dietary Fiber is an important nutrient that is necessary in everyday diets. The recommended intake of total fiber is roughly 25g/d – 38g/d depending on age and gender, according to the Dietary Reference Intakes. However, on average most people within the United States eat half the recommended amount of dietary fiber per day. Low or […]

Read More

Hit that 60 Minute Exercise Goal!

Staying motivated to workout is tricky, but we promise there are easy ways to hit that 60 minute workout goal for the day! Incorporating exercise throughout the week doesn’t have to be a chore. There are lots of ways to make this daily goal become a regular habit you crave!   Break It Up Break […]

Read More

Bunny Snacks

As many of you know, Easter is on Sunday, so that means you better have some bunny snacks prepared. Didn’t realize you should have some snacks on hand? Don’t worry, we have a detailed list of things that are good for both bunnies and you!   Carrots Obviously, bunnies like carrots. This is a no-brainer […]

Read More

Hiking Snacks

We are beyond excited that the days are long enough (and warm enough) to take a nice hike any time of the day. Early morning, long drives to our favorite all-day hikes are some of the ways we try to stay active on our days off here at G-Plans. Of course, climbing mountains means we […]

Read More

The Month of the Pecan

Happy national pecan month! No we’re not fooling you, April Fools was yesterday! April is actually the month to recognize and appreciate pecans. Pecans are delicious little nuts that are usually spotted in a tasty pie. But did you know that these treats aren’t just great for pie? Pecans are naturally rich in lots of […]

Read More

Are you Taking Time to Eat?

Modern society has us running around like crazy. Typically people work 50 hours or more in a week. More often than not, we don’t take the right amount of time to just relax. Finding time to work, socialize, workout, eat healthy and stay hydrated can be hard to juggle every day. Do you take the […]

Read More

What is gluten?

Gluten-free labels are all ove rthe grocery store. Often you’ll see packaging say “gluten-free” on items that you never even thought contained gluten. There’s lots of advice and reason why people are seeking gluten-free diets, but still many of us are confused about what it actually is. We’re here to help you learn, understand, and […]

Read More

Mardi Gras Inspired Recipes

Mardi Gras is here and we are celebrating! We’ve found some tasty meal plan friendly options for you to get excited about Mardi Gras this year!   Cajun-Style Chicken This tasty Cajun-style chicken recipe might be the perfect way to celebrate Mardi Gras this year. Wherever you are during this festive holiday, you’ll feel like […]

Read More

Best Bedtime Habits

Getting a good night’s rest is hard, but it’s necessary not only to feel good but to promote the best physical health possible. Sleeping well, regularly has a huge impact on weight loss and fitness goals. One way to promote a good night’s rest is to start establishing a strong before-bed routine. Like most things […]

Read More

I love you a-LATTE!

Let’s face it, those Starbucks limited edition drinks can be so tempting! The delicious blend of flavors made from their syrups, sauces, and milks can make the tastiest beverages but can definitely set us off track when trying to make healthy decisions; depending on the size, one latte can rack up over 500 calories and […]

Read More

Organic Vs. Non-Organic Food

We often get questioned on whether organic foods are healthier than non-organic, also known as conventional. People doubt if they should be spending the extra dollar on one piece of fruit versus another. These doubts and questions are fair because no one really seems to have a straight answer. We’re here to help clear the […]

Read More

PRO-Tips for buying PRObiotics

Kombucha, kimchi, sauerkraut, coconut yogurt; these are just some of the trendy products on the market promoting gut health. They advertise providing interesting and natural sources of probiotics, but what are probiotics?   Not to be confused with prebiotics, probiotics are living microorganisms that have the ability to work with our bodies to promote our […]

Read More

Best Tip to Stay Motivated

This might be a groundbreaking tip that can be the key to staying motivated in all aspects of your life. Whether it’s powering through a workout, excelling in your career, and specifically with trying reaching your weight loss goal, one thing can definitely give you a strong stride forward. That tip is to stay positive! […]

Read More

Getting Seedy

Usually when we think of adding that “crunch factor” into a meal, we usually opt for nuts such as almonds, cashews, or pistachios. However, seeds are a great way option if you’re trying to switch up your usual meal or if you struggle with a tree nut allergy.  These options are not only versatile in […]

Read More

Triggers That Can Bump You Off Track

Let’s face it, getting off track from a meal plan or a health kick can be much easier than getting on. However, trying to identify those triggers that bring our motivation to a screeching halt can help reduce these instances. Whether it was because an unexpected event happened or simply because tempting food options got […]

Read More

Plant-Based Protein Sources

When it comes to weight loss, protein is key. It helps boost your metabolism, repair and rebuild muscles, and it is a huge contributor to the feeling of satiety after a meal. Making sure you’re consuming enough protein, aside from your chicken, salmon, or lean meat (if your diet preference allows it), mixing in plant-based […]

Read More

What Are Prebiotics? And Why Are They Good For You?

To make things slightly less confusing, it is important to briefly explain the difference between prebiotics vs probiotics. Probiotics are live “helpful” bacteria and yeasts that are often found in yogurt, fermented teas (kombucha), kimchi, or sauerkraut, that are beneficial to your gut. However, prebiotics are non-digestible fiber compounds that increase the production of the […]

Read More

Breaking Up With Dairy

If you’re vegan or lactose intolerant, by this point, you’re probably a seasoned pro at eliminating dairy from your diet. However, if your plan is to eliminate dairy as a weight-loss method, to clear your skin, or even just simply eat cleaner, the journey to a milk-free life may seem like a bumpy road. It’s […]

Read More

Foods to Avoid Before Working Out

What you eat before any physical activity can either make it or break it – however, eating is essential to be able to power through a workout. Depending on your body and your intolerances, there are certain foods that should generally be avoided before a workout. Whether they can cause abdominal/stomach discomfort, bloating, or slump […]

Read More

All You Need to Know About Cardio

Cardio is short for cardiovascular exercise, which is any exercise that causes your heart rate to rise. Whether it’s running a mile, skipping the elevator and taking the stairs, using the elliptical, or even taking a brisk walk with the dog, there are levels of cardio. Dr. Goglia refers to these levels of cardio as […]

Read More

Steps to Starting a Workout Routine

The thought of starting up a workout routine can be terrifying or intimidating – reasons ranging from unfamiliarity to your local gym, risk of injury, afraid of looking lost, or even simply because you don’t like change in your routine. Feeling those things can be normal and generally very common. However, physical activity is a […]

Read More

Beat Stress with Food!

Stress is inevitable! Whether we experience stress for a short period because of a deadline for work or school, or we experience a long duration of chronic stress, stress can send our body through the ringer. Ideally, it’ll be great to omit those triggers from our lives but that may not be a tangible solution. […]

Read More

Choosing the Best Protein for Weight Loss

When trying to lose weight, it is essential that you’re consuming enough protein. Protein is key to help repair and build muscle tissues, as well as provide satiety between meals. It is recommended to include a protein source in every meal to complete a balanced and wholesome meal. Sometimes we need supplementary sources of protein […]

Read More

Eating Your Way to Healthier Skin

Our skin can be a triggering factor for insecurities and can often be indicative of your current health status. Whether you take care of your skin to prevent acne breakouts or premature signs of aging, adopting these healthy habits can be highly beneficial and noticeable! Fruits and Veggies Making sure you’re including a variety of […]

Read More

Top Reasons to Avoid Sugar

Sugar is found both naturally and artificially in foods. It is often added during processing as a preservative as well as a sweetener. Sugar, of course, is found naturally in fruits and vegetables and completely avoiding sugar may be nearly impossible. However, avoiding added sugar can be a key way to boost your health. Here […]

Read More

Refueling After a Workout

Working out comes in different forms, durations, and intensities. However, in many cases, overestimating how many calories burned during an exercise can be a main reason to why your workout routine is not shedding the pounds you expected. Although it is essential to refuel your body after a workout, it is key to be able […]

Read More

Tips to Improve Your Sleep

Sleep can be the key factor that will either help boost your weight loss or make it more difficult to reach your goal. Sleeping 7-9 hours a night is recommended to reach the full beneficial aspects of sleep. Sleep not only improves your concentration and memory, but it helps curb inflammation, regulate hormones (especially those […]

Read More

Why You Should Start Eating Papaya

Like many other fruits, papaya is loaded with a variety of vitamins and nutrients that can have a great impact on your health. But what makes papaya a superfood? In addition to being tasty and having a refreshing flavor, papayas contain a dense concentration of nutrients that not only aid in digestion but can also […]

Read More

Reasons to Laugh More

Throughout school as children, we would usually get in trouble for laughing in class (which probably made our laughing worse). But what would you say if someone told you to laugh more? In fact, it is highly recommended to laugh every chance you get. Not only does laughing come with a significant amount of health […]

Read More

Dr. Goglia’s Tips to Stay on Track

Staying on track with a meal plan can be a difficult and challenging task; in fact, it could seem like it is nearly impossible when you’re constantly busy or if you’ve just simply never had any structure in your eating habits whatsoever. Adopting these simple habits suggested by Dr. Goglia can go a long way […]

Read More

Tracking Your Portions

The saying “too much of a good thing” doesn’t always make sense to us – and we often can’t apply it to our life. But a great example of this can be applied to how we eat, particularly, how much we eat. Yes, we can bake salmon, steam our veggies, and eat our fruit, but […]

Read More

How to Start Meal Prepping

Let’s face it, meal prepping can be intimidating – it sounds so…serious. The idea of being in the kitchen for hours can be dreadful and exhausting. Although, it may come to a surprise when you realize that meal prepping for your week can actually help free up some time in your day and it will […]

Read More

Bunny Approved Recipes for Easter Weekend

Easter weekend is right around the corner and this may mean planning brunches, BBQs, dinners, or gathering for a potluck – and usually, this might be a temptation trap. Luckily, there are healthy, yet delicious festive carrot recipes you can make and surprise your guest. Tri-Colored Carrot Chips This unbelievably delicious snack can be served […]

Read More

5 Tips to Boost Weight Loss

Weight loss isn’t easy – in fact, it can be a difficult journey that can lead us to frustration and failure if we are not taking the right approach. Diet, the most important, can play the biggest role in your journey, but so can other easy-to-change factors that you can change to help boost your […]

Read More

5 Spices to Include in Your Diet

Herbs and spices are often overlooked when preparing our meals ; we usually aim for the salt and pepper and ignore the rest of the spices in the spice rack – big mistake! Here’s five spices you need to start using that are beneficial for their anti-inflammatory properties, boosting metabolism, and boosting immunity. Cayenne Pepper […]

Read More