Nov 2, 2009

November Recipe of the Month

Keener Cauliflower Mash "Potatoes"

Submitted by: K. Keener, Skinny Gene San Diego

Serving Size: 4


1 Medium head of cauliflower
2 Tbsp parmesan cheese
1 Tbsp margarine or non-fat butter spray (or equivalent)
2-3 Tbsp of non-fat milk
1 Tsp of minced garlic or garlic powder and/or parsley


1-Remove green parts from cauliflower
2-Cut the cauliflower into pieces
3-Steam cauliflower for 10 minutes or until easily pierced with a fork.
4-Put the cauliflower into a mixing bowl and add parmesan cheese, butter or butter substitute, and milk.
5-Use a blender stick (or equivalent) and blend mixture until it is smooth

Notes: Steaming the cauliflower will allow the cauliflower to retain most of its nutrients, which are normally lost if the vegetable is boiled.


Per serving: 75 calories; 33 calories from fat (33%);4 g total fat (1 g sat); 85 mg sodium; 8g total carbs ( 4 g fiber, 4 g sugar); 4 g protein; estimated load 4.

A Skinny Gened Thanksgiving

Is Your Family In Need Of A Thanksgiving Day Makeover?

Did you know the average person consumes over 3,000 calories from their Thanksgiving meal alone? This meets or exceeds nearly everyone’s total needs for an entire day in one meal!

Here are some Skinny Gene Tips for a Healthy Thanksgiving:

Have a game plan – decide which foods you plan to eat or not eat
Bring a low calorie nutritious dish
Watch your portion sizes – it’s okay to have a taste or two of your favorite foods
Include exercise in your day
Avoid 2nd helpings
Eat slowly and stop when you are full
Enjoy the company of friends and family
Drink alcohol in moderation - limit to 1-2 drinks (1 ½ oz liquor, 5 oz wine, 12 oz beer)
Drink lots of water

Food choices

Turkey – choose white meat
Avoid extras such as butter (saves ~ 200 calories!)
Capitalize on vegetables, but check for added fat
Choose sweet potatoes, but beware of candied sweet potatoes
Choose a whole grain roll or skip the roll to save ~ 150 calories.

Preparing your families meal

There are several ways to lighten up your family’s holiday feast without sacrificing the flavor! Some of our favorite tips are seasoning your turkey with lemon, lime, fresh vegetables and herbs, and chicken broth, or make homemade stuffing using whole grains breads and rolled oats in place of white bread. Skip the bread and butter. And when it comes to dessert, try crust-less pie or reduced calorie cool whip in place of heavy whipping cream. Our favorite modifications will reduce your meal by nearly 1,000 calories!

Cooking and Baking Substitutions

By Emily Barr, MS, RD, CNSC

Contact number:1-888-500-2344 ext 1

Nov 1, 2009


Imagine this Scenario- - You are blindfolded and driven to a drop-off point. Your objective is to quickly find your way to the corner of Health & E. What’s the first step you’ll need to take before getting to where you need to be? You’ll need to figure out where you are!

The same is true when it comes to either preventing or developing diabetes. You have to know where you are, and read the signs, to determine where you are going.

Imagine that your life has a map filled with dirt paths, side roads, short cuts, main streets, highways, and tollways. These roads can merge and intersect and lead you through your life’s journey.

On this “life map”, there are several on-ramps for the prediabetes highway (PDH). Avoid being steered in this direction! It may look like a popular and well traveled path, but it will take you in the opposite direction of your desired location.

Sometimes, you may get forced onto the PDH by Age and Ethnicity, or be led in that direction because of Family History and Weight Gain. However, if you make smart decisions, you can avoid the short cuts leading to the PDH, which are typically known as Elevated Blood Sugar, Elevated A1c, Elevated Blood Pressure, and Elevated Cholesterol.

Once on the PDH, there are frequent turn-arounds like Healthy Food Choices, Exercise, and Weight Loss that will allow you to exit and re-enter the express way towards the preferred destination, Health & E .

The longer you stay on the PDH, the fewer opportunities there will be to exit. Instead, you’ll find yourself in cruise control towards the type 2 diabetes (T2D) tollway; which is the quickest route to blindness, heart attack, stroke, amputations, kidney failure, and death.

Given the description of the map above, would you be able to pin-point your whereabouts? Before you place the “YOU ARE HERE” marker on your life map, consider these 3 things:

1- The beginning of the map begins with birth, and the rest of the journey is dictated by both genetics and lifestyle choices. If you are over the age of 30 and eat the typical American diet, you may want to move your marker a little closer to the PDH.

2- Many of the factors that contribute to weight gain can also lead to elevated blood sugar, A1c, blood pressure, and cholesterol. These conditions can increase the rate in which a person develops prediabetes and diabetes. So, don’t make assumptions; know your numbers!

3- Most of the 57 million Americans with prediabetes are unaware that they currently have this condition and are at risk of developing full-blown diabetes. No news is not necessarily good news. Talk to your doctor about your risk of developing prediabetes and type 2 diabetes. Early detection provides you with the opportunity to reverse prediabetes and regain your health.

Your life has a map, and the compass is known as an A1c test.
Getting an A1c test is one of the most important things you can do for yourself and your family. This test gives you an opportunity to look at your health from a very unusual perspective. It gives you a "snap shot" of what is happening inside your body.
Using your A1c test results, the Skinny Gene Project will provide you with an individualized "health map" (for educational purposes only). You will be able to clearly see where you are, where you have come from, and in what direction you are heading. With this information, you will be able to determine your risk of developing heart disease and diabetes. Order an A1c!
You can prevent diabetes, but you have to catch it before it is too late! CLICK HERE to learn more.

In honor of Diabetes Awareness Month, make the commitment to schedule an appointment with your physician and find out your risk of developing prediabetes and diabetes. Keep a record of your weight, blood sugar, blood pressure, and cholesterol. If any of these numbers are elevated, take immediate action.

If you do not have insurance or access to a primary care physician, but would like to find out if you may be at risk for developing type 2 diabetes, please contact the Skinny Gene Project at 1-888-500-2344 ext 2.