On a cool day in New York City, Homemade Live! served up tasty, healthy dishes fresh out of the oven. In the cooking show, chef/host Joel Gamoran serves up dishes and tips for kitchen success. In a special episode sponsored by The American Diabetes Association, Gamoran got candid about his health journey and was joined by special guest Joy Bauer, MS, RDN. Bauer shared tips for satisfying cravings with a healthier twist.
“I would eat myself to the point of pain,” admitted Gamoran, “and it wasn’t till I went to the doctor and was told I was pre-diabetic…it wasn’t until that wakeup call that I had to reshift how I approach food.” Since that doctor's visit, Gamoran proudly shared he’s lost 50 pounds. “A big part of that is learning how to rewire things and we’ve been collaborating with The American Diabetes Associates for almost two years,” continued Gamoran. “Their goal is to fight and end diabetes for everyone. Whether it's to educate or to empower.”
Bauer, who is the Nutrition and Health Expert for the Today Show, shared, “The very first place people should start is getting your head in the game. Starting a health plan is 50% attitude, so what I tell everybody is to dig deep and find a meaningful, personal, and enduring reason for wanting to live a longer and stronger life. You’ve got to constantly remind yourself.”
Gamoran agreed, adding that he looks at his blood work as a constant reminder: “I know when I look at this blood work, I don’t want to go back there. My doctor said to me 'You have the last of the excuses. You’re a chef, you know how to make healthy things taste good. You understand the balance of flavors. I’ll tell you what, that saved my life.”
Between serving up dishes and secrets, Gamoran asked Bauer how she got started in food. Her passion for food and wellness radiated off her as she described early days as an athlete and time spent in the kitchen with her mother. “I always had a passion for health. I was a competitive gymnast growing up and I actually went to college thinking I was going to become a pediatrician. I sat down in my first class and truly the lightbulb went off. I love food and have been playing with it my whole entire life, making messes in my moms kitchen. The field found me versus me finding the field.”
Know the Difference Between Good and Bad Cards
Bauer says it's important to know the difference between starchy and non-starchy carbs. “The good carbs are carbs that come packed with nutrition: vitamins, minerals, antioxidants, and fiber,” shared Bauer. “And within those, there are starchy and non-starchy carbs. The non-starchy carbs are things like broccoli, cauliflower, kale, spinach. When it comes to the starchy carbs, they’re still incredibly good for you, but if you’ve been diagnosed with either pre-diabetes or diabetes, you want to watch the portions but don’t omit them.”
Throughout the episode, Bauer shared some key insights for sustainable eating habits. A few gems:
Make Simple Meal Swaps
“When I eat a sandwich or burger, I’m going to lose the top slice of bread,” said Bauer. “We cut the carbs, leaving out blood sugar. Or swap out soda for flavored seltzers or water. But each week add another goal and then after 10 weeks, you’re like ‘Oh my God’, you’re eating really well and it doesn’t feel overwhelming.” For the sweet tooths, Bauer suggested swapping out avocados for butter when making brownies.
Be Mindful with Plating
Bauer says adding superfoods to your plate is always great. She recommends portioning your plate to be: half a plate of non-starchy vegetables, a quarter plate of lean protein, and a quarter plate of a starch.
Celebrate Small Wins
One of the biggest dieting misconceptions is that you have to deprive yourself of foods you enjoy. Bauer says this isn’t necessary, especially all at once. Instead, create weekly short-term goals and celebrate the little wins.
Before the taping wrapped up, Bauer shared a few of her favorite recipe makeovers. Whether its game day or an evening with friends, we all enjoy a good tray of nachos. Bauer suggested replacing the chips with quartered bell peppers. They're still crunchy and can be filled with your favorite toppings. If you're looking for a quick bite to curb your sweet cravings, make a microwaved muffin. Add two tablespoons of water and 1 tablespoon of dark chocolate chips to 3 tablespoons of any boxed cake mix. Microwave for one minute and enjoy.
Homemade Live! airs on PBS. Watch this entire episode here and all episodes on their YouTube channel.
