All You Can Feed On: Nutrition

Nutrition

07/23/2014

Personal Chef To Go and the Glycemic Index

The Glycemic Index (GI) is a popular and excellent tool for assisting you in determining which foods are best to eat or avoid for managing glucose (blood sugar) levels or for weight loss. As a Type 2 Diabetic focused on weight-loss, I refer to the Glycemic Index often. Think of it as a popularity contest for carbohydrates. Good carbs are more popular, while bad carbs don’t have many friends. The GI is literally a ranking system for carbohydrates on a scale from 0-100, according to how much they raise blood sugar levels after eating.

Foods with a high glycemic index (100 being the highest) are rapidly digested and absorbed. These types of foods are known to mark fluctuations in blood sugar levels. Low GI foods are generally slow to digest and are not absorbed as quickly. They produce gradual rises in blood sugar and insulin levels—they also have proven health benefits too. Low glycemic foods help with glucose levels and weight control because good carbs help control and delay hunger so you feel fuller, longer.

Generally, a low GI diet will push you toward healthy foods for consistent glucose levels and weight-loss. You’re going to want to eat more whole-grains, fruits, vegetables, lean meats and proteins.

Here are a few glycemic index examples to put things in perspective.

High: 70 and up. Examples in this category include instant and long-grain white rice, certain kinds of brown rice, plain white bread, most potatoes, and watermelon, to name just a few. These are foods you’d want to stay away from, or eat only sparingly and earlier in the day.

Medium: 56 to 69. Examples include sweet corn, bananas, raw pineapple, raisins and certain types of ice cream. Foods in this classification should be eaten in moderation. Use your best judgment, though, as falling into an equivalent GI classification does not mean that two foods are equal in nutritional value as well. Case in point – ice cream. More often than not, you should opt for the fruits and vegetables in this classification.

Low: 55 and under. Examples include raw carrots, peanuts, raw apple, grapefruit, peas, skim milk, kidney beans, lentils, and white spaghetti (boiled).

Can a low GI diet slash your medication costs?

Medication can be extremely expensive and a diet made up of low glycemic index foods can absolutely slash your medication costs. When you eat better, your body works better—this is based on real science and the unique knowledge that food is medicine.

Don’t know where to start? Let Personal Chef To Go help!

At Personal Chef To Go, the glycemic index is one of many tools that we use to ensure that our entrees are perfectly suited for healthy weight loss. That’s because, almost by default, a low glycemic index diet will include more fresh fruits and vegetables, more fiber, more dairy and more lean protein—all foods that offer essential nutrients, and are more likely to be lower in calories in the first place.

If you’re one of those people who cringe at the idea of having to count calories or track what you’re eating, Personal Chef To Go’s meal plans will be extremely beneficial to you. Our chefs work together to make sure that every bite of delicious food that we deliver follows this proven approach for healthier eating.

Let us assist you in reaching your goals!

For these reasons, we encourage you to give us a try (if you haven’t already) if even for just a few short weeks and here are two easy ways to do it:

Ordering our Dinner Only service (5 meals) is a great way to try us out for a week, and it’s just $69.50 (shipping or delivery costs are calculated separately based on your location). Use coupon code "IntroA" and get an additional 10% off your initial order. We'll even take $10 dollars off each meal delivery if you decide on an Autoship order after your first order.

If you're in the the Richmond, Virginia area, you can pop in to our kitchen in Mechanicsville, Monday through Friday, 10 AM to 6PM and pick up a Grab n' Go meal or two to try out. Right now when you buy any 2 entrees you'll receive $2 off any salad! The offerings change weekly so there's always something healthy and delicious to choose from!

The great thing about our low GI menus is that you do not have to wait until you reach your weight-loss goals to start seeing results. The vast majority of our Autoship subscription members see weight loss results quickly, and have reported being able to reduce blood pressure and diabetes medications. Some have even able to come off of them entirely and are able to maintain healthier weight and a healthier lifestyle with one of our Personal Chef To Go meal plan services!

Why wait to see results, when you can begin today?

Jul 23, 2014 4:00:00 AM | Diet, Healthy Living, Nutrition, PCTG News, Special Offers

06/19/2014

Personal Chef To Go Helps You DASH

A recent ranking of diets by U.S. News & World Report gives top honors for best overall diet to the DASH (Dietary Approaches to Stop Hypertension) diet.

Originally developed by the National Heart, Lung, and Blood Institute to lower blood pressure, the diet plan is available free online.

The DASH diet tied with The Biggest Loser diet as the best diet plan to prevent and manage diabetes. The DASH diet was also named best diet for healthy eating.

The DASH (Dietary Approaches to Stop Hypertension) eating plan isn't hard to follow and Personal Chef To Go makes it super easy!

Experts ranked top diets in seven categories, including weight loss,diabetes, heart-healthy, commercial, easiest to follow, plant-based, and healthy eating and Personal Chef To Go meets all seven categories. Here's how:

Eating Personal Chef To Go meals is easy
Our menus are great for short-term weight loss
Our menus support long-term weight loss and mangement
Personal Chef To Go menus are nutritionally complete
Our menus are safe for all ages
Personal Chef To Go aids in Diabetes prevention and management
Our meals also assist in Heart disease prevention and management

Below you'll find guidelines of food the diet recommends you eat, along with the number of servings per day. (These servings are based on a 2,000-calorie diet, but you may need to consume more or less than 2,000 calories a day, depending on your activity level. Check with your doctor, or use a calorie calculator for an estimate of your daily calorie needs.)

Grains (7–8 daily servings): Consume seven to eight servings of primarily whole-grain products. Look for the word "whole" — don't assume that any brown-colored "wheat" bread is a great choice. Read further and check the Nutrition Facts label, the list of ingredients, and the fiber content. Look for whole-wheat flour or another whole-grain flour as the first ingredient. Also, seek grain products with 2 or more grams of fiber per serving. Venture out of your comfort zone and try brown and wild rice, barley, bulgur, quinoa, or whole-wheat couscous as your grains.

Examples of one serving of grains include 1 slice of bread, 1 cup of dry cereal, or 1/2 cup cooked cereal, rice, or pasta.
Fruits (4–5 daily servings): Eat four to five servings of fruits every day. Find new ways to add more fruit to your meals: Top salads with sliced strawberries or apples; add raisins or blueberries to oatmeal. Make fruit your daily go-to choice for snacking, too.

A serving of fruit may be 1 small to medium fruit, 10 grapes, 1/2 grapefruit, a small banana, or 2 tablespoons of raisins.
Vegetables (4–5 daily servings): Try to eat four to five veggie servings daily. If you think eating that many vegetables every day is difficult, try adding more vegetables to sandwiches: spinach leaves, green peppers, sliced tomatoes, and sprouts are all excellent sandwich toppers. If you're tired of the bland taste of boiled vegetables, give grilling a chance. Grill zucchini, Portobello mushrooms, eggplant, peppers, and Vidalia onions to really turn up the volume on vegetable flavor.

A serving of vegetables comprises 1 cup of raw veggies or 1/2 cup cooked.
Lowfat or nonfat dairy (2–3 daily servings): You need two to three servings of lowfat or nonfat dairy. Limit your milk to skim or 1-percent, and primarily eat lowfat yogurt and cheese.

To meet your two-to-three-servings goal, drink two 1-cup servings of skim or 1-percent milk daily. Or, as one serving, have a snack of 8 ounces of lowfat Greek yogurt. Eating 1 ounce of lowfat or nonfat cheese also counts as a serving. To cut the fat even more, use lowfat yogurt instead of sour cream in your recipes.
Lean meats, fish, and poultry (2 or fewer daily servings): Shoot for two or fewer servings of lean meats, fish, and poultry every day, and limit the total to 6 ounces.

Examples of the recommended foods in this category include fresh chicken breast or legs, fresh turkey breast, loin cuts of beef, sirloin, round steak, extra-lean ground beef, pork loin roast, pork tenderloin, fresh fish, and low-sodium canned tuna.
Nuts and seeds (4–5 weekly servings): You want four to five servings per week of foods in this category. Yep, that's per week, not per day. Even though nuts and seeds provide good fats (see the upcoming bullet point on healthy fats and oils), they're calorically dense. Try adding small amounts of nuts to your salads or stir-fries to meet your goal of getting four to five servings.

A serving of nuts is about 1/3 of a cup (make sure they're unsalted) or 2 tablespoons of nut butter (like peanut or almond). A healthy serving size of unsalted seeds, such as sunflower seeds, is 2 tablespoons.
Healthy fats (2–3 daily servings): Go for two to three servings per day of healthy fats as part of a hypertension diet. Oils with healthy monounsaturated fats include olive, peanut, and canola oils. Soybean oil and corn oil are higher in polyunsaturated fats, which are good for you, too. Some foods that feature healthy fats are avocados, nuts, olives, seeds, vinaigrette salad dressings, spread margarines, natural nut butters, quick breads made with vegetable oil, and recipes that include the healthy oils listed here.

Check the nutrition facts label to determine the serving size for food products under this umbrella.
Fats and sweets (2 or fewer daily servings — according to the actual serving size): Limit your servings in the fats and sweets category to less than two servings per day. Make sure you actually read the label of whatever goodie you're indulging in so that you only eat one serving instead of five by accident.

Why You Should Eat Personal Chef To Go

All of our menus are heart healthy, low on the glycemic index, low to no gluten and have been evaluated by a cardiac rehab dietician and Bon Secours hospital in Richmond, VA as being low to moderate in sodium.

We offer several meal services to meet your needs with weekly and bi-weekly discounts that ship anywhere in the United States!

If you order by midnight on Mondays, you'll be in for delivery the same week!

Jun 19, 2014 4:03:00 AM | Diet, Diet Tips, Healthy Living, Nutrition, PCTG News, Weight Loss

03/05/2014

Healthy Tools: The Glycemic Index

Here are a few glycemic index examples to put things in perspective.

High: 70 and up. Examples in this category include instant and long-grain white rice, certain kinds of brown rice, plain white bread, most potatoes, and watermelon, to name just a few. These are foods you’d want to stay away from, or eat only sparingly and earlier in the day.

Medium: 56 to 69. Examples include sweet corn, bananas, raw pineapple, raisins and certain types of ice cream. Foods in this classification should be eaten in moderation. Use your best judgment, though, as falling into an equivalent GI classification does not mean that two foods are equal in nutritional value as well. Case in point – ice cream. More often than not, you should opt for the fruits and vegetables in this classification.

Low: 55 and under. Examples include raw carrots, peanuts, raw apple, grapefruit, peas, skim milk, kidney beans, lentils, and white spaghetti (boiled).

Can a low GI diet slash your medication costs?

Don’t know where to start? Let us help!

Why wait to see results, when you can begin today?

The great thing about our menus is that you do not have to wait until you reach your weight-loss goals to start seeing results. The vast majority of our Autoship program members see weight loss results quickly, and have reported being able to reduce blood pressure and diabetes medications. Some have even able to come off of them entirely and are able to maintain healthier weight and a healthier lifestyle with a Personal Chef To Go meal plan service.

Let us help you reach your goals!

For these reasons, we encourage you to give us a try (if you haven’t already) if even for just a few short weeks. Our Dinner Only service (5 meals) is a great way to try us out for a week, and it’s just $69.50 (shipping or delivery costs are calculated separately based on your location).

Mar 5, 2014 10:27:43 AM | Diet, Healthy Living, Nutrition, PCTG News, Self Improvement, Weight Loss

11/06/2013

10 More Reasons To Eat Personal Chef To Go

The statement “everything causes cancer” has become a popular axiom; one that some people use as rhetorical fodder to excuse their own dietary and lifestyle failures, particularly as they pertain to cancer risk. But the truth of the matter is that many common processed or modified food items have, indeed, been scientifically shown to increase cancer risk, and some of them substantially. Here are 10 of the most unhealthy, cancer-causing foods I've found that you should never eat or at least think twice about:

1) Genetically-modified organisms (GMOs)

It goes without saying that GMOs have no legitimate place in any cancer-free diet, especially now that both GMOs and the chemicals used to grow them have been shown to cause rapid tumor growth. But GMOs are everywhere, including in most food derivatives made from conventional corn, soybeans, and canola. However, you can avoid them by sticking with certified organic, certified non-GMO verified, and locally-grown foods that are produced naturally without biotechnology.

http://www.naturalnews.com

2) Processed meats

Most processed meat products, including lunch meats, bacon, sausage, and hot dogs, contain chemical preservatives that make them appear fresh and appealing, but that can also cause cancer. Both sodium nitrite and sodium nitrate have been linked to significantly increasing the risk of colon and other forms of cancer, so be sure to choose only uncured meat products made without nitrates, and preferably from grass-fed sources.

http://www.organicconsumers.org/foodsafety/processedmeat050305.cfm

3) Microwave popcorn

They might be convenient, but those bags of microwave popcorn are lined with chemicals that are linked to causing not only infertility but also liver, testicular, and pancreatic cancers. The U.S. Environmental Protection Agency (EPA) recognizes the perfluorooctanoic acid (PFOA) in microwave popcorn bag linings as “likely” carcinogenic, and several independent studies have linked the chemical to causing tumors. Similarly, the diacetyl chemical used in the popcorn itself is linked to causing both lung damage and cancer.

http://www.drweil.com/drw/u/QAA400701/Microwave-Popcorn-Threat.html

4) Soda pop

Like processed meats, soda pop has been shown to cause cancer as well. Loaded with sugar, food chemicals, and colorings, soda pop acidifies the body and literally feeds cancer cells. Common soda pop chemicals like caramel color and its derivative 4-methylimidazole (4-MI) have also specifically been linked to causing cancer.

http://www.naturalnews.com/031383_caramel_coloring_cola.html

5) ‘Diet’ foods, beverages

Even worse than conventional sugar-sweetened soda pop, though, is “diet” soda pop and various other diet beverages and foods. A recent scientific review issued by the European Food Safety Authority (EFSA) of more than 20 separate research studies found that aspartame, one of the most common artificial sweeteners, causes a range of illnesses including birth defects and cancer. Sucralose (Splenda), saccharin and various other artificial sweeteners have also been linked to causing cancer.

http://www.dailymail.co.uk

6) Refined ‘white’ flours

Refined flour is a common ingredient in processed foods, but its excess carbohydrate content is a serious cause for concern. A study published in the journal Cancer Epidemiology, Mile Markers, and Prevention found that regular consumption of refined carbohydrates was linked to a 220 percent increase in breast cancer among women. High-glycemic foods in general have also been shown to rapidly raise blood sugar levels in the body, which directly feeds cancer cell growth and spread.

http://www.naturalnews.com/001812_cancer_prevention.html

7) Refined sugars

The same goes for refined sugars, which tend to rapidly spike insulin levels and feed the growth of cancer cells. Fructose-rich sweeteners like high-fructose corn syrup (HFCS) are particularly offensive, as cancer cells have been shown to quickly and easily metabolize them in order to proliferate. And since cookies, cakes, pies, sodas, juices, sauces, cereals, and many other popular, mostly processed, food items are loaded with HFCS and other refined sugars, this helps explain why cancer rates are on the rise these days.

http://www.naturalnews.com/038071_cancer_sugar_sweets.html

8) Conventional apples, grapes, and other ‘dirty’ fruits

Many people think they are eating healthy when they buy apples, grapes, or strawberries from the store. But unless these fruits are organic or verified to be pesticide-free, they could be a major cancer risk. The Environmental Working Group (EWG) found that up to 98 percent of all conventional produce, and particularly the type found on its “dirty” fruits list, is contaminated with cancer-causing pesticides.

http://www.ewg.org/foodnews/list/)

9) Farmed salmon

Farmed salmon is another high-risk cancer food, according to Dr. David Carpenter, Director of the Institute for Health and the Environment at the University of Albany. According to his assessment, farmed salmon not only lacks vitamin D, but it is often contaminated with carcinogenic chemicals, PCBs (polychlorinated biphenyls), flame retardants, pesticides, and antibiotics.

http://www.albany.edu/ihe/salmonstudy/pressrelease.html

10) Hydrogenated oils

They are commonly used to preserve processed foods and keep them shelf-stable. But hydrogenated oils alter the structure and flexibility of cell membranes throughout the body, which can lead to a host of debilitating diseases such as cancer. Some manufacturers are phasing out the use of hydrogenated oils and replacing them with palm oil and other safer alternatives, but trans fats are still widely used in processed foods.

http://www.naturalnews.com/010095_hydrogenated_oils_unhealthy.html).

Why You Should Eat Personal Chef To Go

All Personal Chef To Go menus are freshly prepared each week with whole and organic grains, fresh vegetables and hormone and antibiotic free meats, arriving at your door fresh, preservative and chemical free, never frozen, never processed. All of our menus are heart healthy, low on the glycemic index, low to no gluten and have been evaluated by a cardiac rehab dietician and Bon Secours hospital in Richmond, VA as being low to moderate in sodium.

We offer several meal services to meet your needs with weekly and bi-weekly discounts that ship anywhere in the United States! If you order by midnight on Mondays, you'll be in for delivery the same week!

Nov 6, 2013 4:00:00 AM | Healthy Living, Nutrition, PCTG News

10/02/2013

Healthy Eating for a Healthier Lifestyle

Most men and women will struggle with weight issues at some point in their lives. Images of celebrities in movies and magazines and on television present a seemingly impossible physical ideal.

Few of us have the budget for personal trainers, diet coaches, and nutritional personal chefs. And most of us just don't have the time needed to plan, shop for, and prepare the types of foods and meals needed for healthy weight loss and successful weight management.

Personal Chef To Go Meal Plans are designed to make one of the most important aspects of a healthy lifesyle easy ... the food. Maintaining a healthy lifestyle with delicious Personal Chef To Go Chef-Prepared Meals will allow you to:

Learn about appropriate portion control
Eat delicious and balanced meals
Enjoy your favorite foods
Feel satisfied throughout the day to prevent cravings

Body image issues aside, the sad reality is that many Americans are overweight or obese. With obesity rates on the rise, in adults as well as children, health professionals are recommending a lifestyle overhaul. There are many long-term health benefits of maintaining a healthy body weight:

Increased energy to perform daily tasks
Increased capacity for physical activity
Better-quality sleep
Reduced risk of diseases such as diabetes, heart disease and stroke
Increased self-esteem

The healthiest weight loss occurs at a rate of 1 to 2 lb. per week. Partner this program with moderate physical activity and you will be on your way to losing those unwanted pounds and keeping them off for a lifetime!

How Personal Chef To Go Works
Personal Chef To Go Meal Plans have been carefully created by our Chefs to provide you with great-tasting nutritional foods with the least amount of calories consumed. We have made every effort to provide you with a variety of meal plans to choose from and we try to not repeat any of the diet foods and meals in the plan so that you can enjoy a variety of foods while you work towards your weight loss goals.

Each Personal Chef To Go Meal Plan allows some discretionary calories that can be consumed for drinks, salads, snacks, and for those occasions when you want a little indulgence. Be sure to check your nutritional labels to ensure that any treats will still keep you within your recommended caloric allowance. Portion controlled and low-calorie snacking options can help you make smart choices when you're between meals.

The Right Amount of Calories
The simplest way to lose weight is to consume fewer calories than you use each day. For most people, trimming 500 calories from their regular intake can have a significant impact. Regular physical activity can also increase the rate of weight loss and minimize the impact of succumbing to an occasional indulgence.

Personal Chef To Go offers Weekly Meal Plans to suit everyone, regardless of size and activity level.

1,500 calories per day for women actively losing weight
1,800 calories per day for women maintaining their weight
1,800 calories per day for smaller stature men actively losing weight
2,000 calories per day for smaller stature men maintaining weight
2,200 calories per day recommended for men actively losing weight

The Right Amount of Protein
Health experts recommend that 15% to 20% of total daily calorie intake should come from protein. Choose lean protein sources our chicken, pork, fish or seafood used in all Personal Chef To Go menus.

The Right Amount of Fat
Cutting fat is often a focus in successful weight loss plans. What is low fat to you? Most people would be surprised to learn that your body actually needs fat for proper function and maintenance and as a source of essential nutrients.

As a reference, if you are consuming the USDA's standard 2,000 calorie-per-day diet (as shown on any nutritional label), you are allowed to have 64 grams of fat a day and maintain a healthy lifestyle. A lunch and dinner meal plan from Personal Chef To Go will leave you extra fat grams for you to consume outside of the plan in the form of snacks, drinks, salads, and the occasional treat.

The Right Amount of Carbohydrates
Recently popular diets have painted a negative image of carbohydrates, yet nutrition experts agree that carbohydrates should make up the largest percentage of your intake - 45 to 65 percent of calories, in fact. These carbohydrates should come from vegetables, fruits, and whole grains.

Personal Chef To Go has a healthy solution that allows people on the run that are low-glycemic so that they will help to prevent hunger pangs between meals and to provide lasting energy throughout the day.

Additional Support with Weight Loss Goals
Each individual has a unique internal metabolism and will lose weight differently. These guidelines represent a broad-based weight loss plan designed to meet the needs of the general population. Those with special needs can contact us at 804.453.2227.

Oct 2, 2013 4:30:00 AM | Diet, Diet Fads, Healthy Living, Nutrition, PCTG News, Tips, Weight Loss

11/29/2012

4 Foolproof Steps To Healthy Winter Nutrition

When winter days are cold, and you want to warm up fast, a bowl of cream soup or stew can
certainly be appealing. But there is no excuse to throw all your healthy eating habits out the window just because it's dark and cold outside!

Winter Nutrition Guide: 4 Foolproof Steps

Eat high-quality carbs
Listen to your cravings - there is a reason for them! In the winter, with fewer sunny hours, your stored serotonin (the "feel-good" brain chemical) starts to decline. Your cravings for carbohydrate-loaded comfort foods are your body's cries for more serotonin. But be careful when choosing carbohydrates to boost serotonin! Opt for nutritious whole grains and choose high-quality carbs such as sweet potatoes, pumpkins, and squashes.
Love seasonal produce
Winter produce may not be as exciting and colorful as summer berries, but there are still many healthy choices available. Work seasonal produce such as pomegranates, cranberries, citrus fruits, purple grapes, and orange root vegetables into your meals. You'll not only add color to your plate, you'll pack in some serious nutrition punch.
Consider Vitamin D supplements
If you live in the northern hemisphere or wear sunscreen all the time, consider taking Vitamin D supplements. Numerous studies have shown that oral intake of 1000 IU Vitamin D can reduce the risk of colon, breast, and ovarian cancers by as much as 50 percent. Vitamin D can be found in fortified dairy products, fatty fish, and egg yolks. But reaching the recommended level through food alone is rather difficult. Therefore, the Canadian Cancer Society recommends that all adults take Vitamin D supplements every day during the fall and winter seasons. Be sure to speak to your doctor before starting any supplementation.
Nourish your cold
Despite numerous claims you may have heard, no diet remedy or supplement has scientifically proved effective at preventing cold and flu. However, studies have shown that 1,000 mg of Vitamin C supplements may make your cold milder and shorten it by half a day. In addition, there's a promising perk for yogurt lovers! A German study found that probiotics (as found in yogurt with active culture) may shorten your cold episode by almost two days. So keep on eating those "friendly" bugs!