tag:blogger.com,1999:blog-78061650242185151592024-03-13T18:37:51.150-07:00Skinny Gene ProjectEducate. Empower. Prevent DiabetesUnknownnoreply@blogger.comBlogger22125tag:blogger.com,1999:blog-7806165024218515159.post-70161390168787306212010-02-03T20:16:00.000-08:002010-02-03T21:01:33.145-08:00I HEART CHOCOLATEHeart disease is the #1 cause of death of people in your city, state, country, and world. But guess what? Great news for all of the chocoholics! Dark chocolate and cocoa are super foods that contain a very high amount of antioxidants – meaning they have been proven to lower your blood pressure and cholesterol therefore lowering your risk of heart disease! The darker the chocolate the more super the food! <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxGKW40ivy78_TezUaBlwUmHoRMrkAsSgdEui8g4M1KQrmt_-DPzPNLcOz5lLxvNvsuzH2kdEcJhiFIMB7k5OC_-KT6gnEVFfHQV08Lf9vCRqjL9FctfY8Qitae50T7Tk6YU91MxWDQSzx/s1600-h/EK+(foodnetwork)+dark-chocolate-brownies.jpg"></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8m7RWdu28zIu-JwmjmDKBgRQPDezZXt9S1xm34X7N_gvI_CZhBafXaDZsX6KkMEHMMPFcYBX1j3TRgyJyxNbTPuwvIaooV14HWQZIphyphenhyphenOPCdyF5BBSeyglFqRKnfBlv7RC1ZgaScxqtnk/s1600-h/EK+(foodnetwork)+dark-chocolate-brownies-cropped.jpg"></a><br />Another bonus is that cocoa has a low glycemic index (GI). Although it is a sweet treat, it doesn’t impact our blood sugar in the way that sugar does, which is important when it comes to diabetes prevention.<br /><br />So far, chocolate does not seem to be so bad, right? Well, what about all the fat? Chocolate in general does have a lot of fat. Although dark chocolate is different; it contains a special saturated fat from the cocoa bean that is unusual. Research has found that this fat actually acts more like an unsaturated fat in the body, therefore not resulting in increased cholesterol like other saturated fats do. Another chocolate bonus!<br /><br />But there is one downfall of chocolate – the calories. On average a chocolate bar has ~220 calories, therefore it is essential to enjoy your love of chocolate in small quantities!<br /><br />You gotta try this!! When it comes to cooking with cocoa, most recipes include adding fat (butter) to make it chocolaty. Keep in mind a heart healthy solution you can try is lowering the fat in the recipe by choosing an alternative, such as I can’t believe it’s not butter sticks. It looks like butter, cooks and bakes like butter, but has half the saturated fat!<br /><br />Making healthy substitutions is the easiest way to keep your heart and your taste buds happy.<br /><br />Try this recipe for DARK CHOCOLATE BROWNIES from best-selling author Ellie Krieger, Registered Dietitian on the Food Network.<br /><a href="http://www.foodnetwork.com/videos/dark-chocolate-brownies/47661.html"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 320px; FLOAT: right; HEIGHT: 210px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5434242639759842450" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXJ6X0o8uCi8Lh_Y4UiHobZ3gpN5wRy1B6uPmyd8Drl50Gp5PTHXLGWCUo-RPLkZ3tPi4EXqYM_f0FIvKLAbYvJsCvT5Cmm6DxANlFjQ8ljHj9ogoJxkAAhAuym3ixS4ggGa3wMd67i6D5/s320/EK+(foodnetwork)+dark-chocolate-brownies-cropped.jpg" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Click on the photo to see a video of Ellie making these scrumptious brownies!<br /><p>To see the actual recipe <a href="http://www.foodnetwork.com/recipes/ellie-krieger/dark-chocolate-brownies-recipe/index.html">click here</a>!<br /><br />The ingredients we use in recipes are important. Not just for taste, but also how they affect the body.<br /><br /><em>Here are a couple of things to consider about ingredients used in this chocolaty recipe.<br /></em><br /><strong>Dark chocolate</strong>- Try dark chocolate that is 60-70% cocoa solids. It is the “perfect combination between health and taste.”<br /><br /><strong>Limit to 2 tbsp of butter</strong> – Butter is needed to mix with the sugar in dessert recipes to give them the right textures – try I can’t believe it’s not butter sticks.<br /><br /><strong>Whole-wheat pastry flour</strong> – This flour has more fiber and vitamins than white flour, and can be a sneaky healthy substitution for your family. It is “soft and tender, just like all regular purpose flour, but it has all the goodness of whole wheat.”<br /><br /><strong>Cocoa powder</strong>- It is full of heart healthy antioxidants with out the fat<br /><br /><strong>Light brown sugar</strong> – provides flavor to your dessert – try splenda brown sugar substitute to cut the calories and sugar!<br /><br /><strong>Eggs-</strong> are essential to hold foods together when baking, but they do contain a lot of saturated fat and cholesterol – give egg substitutes a try, you will never know the difference – but your heart will thank you – ½ the calories, no fat or cholesterol!<br /><br /><strong>Yogurt</strong>- provides moisture to baked foods, your best bet is low fat or nonfat<br /><br /><strong>Canola oil</strong> – is the heart healthy fat of choice.<br /><br /><strong>Vanilla</strong> – is a calorie free flavor for you desserts.<br /><br /><strong>Walnuts</strong> – are a great addition to any food to provide your heart healthy essential fats.<br /><br /><strong>Cooking spray</strong> - is a great way to cut the calories without cutting the flavor.<br /><br />To learn more about healthy substitutions or cooking, or to speak with our nutrition staff, please email us at <a href="mailto:healthyhome@jmossfoundation.org">healthyhome@jmossfoundation.org</a><br /><br /><br />By Emily Barr, MS, RD, CNSC</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7806165024218515159.post-81776592579416178112010-02-02T21:18:00.001-08:002010-02-04T09:21:12.513-08:00CREATIVE WAYS TO EXPRESS YOUR LOVELooking for a new and creative way to convey your love?<br /><br />You've already done the flower, chocolate, and food thing...or have you?<br /><br />These unique spins on these classic gifts will help to you to redefine your expression of love...<br /><br /><br />1. Roses:<br /><br />Instead of getting traditional flowers, consider giving them something that will have a little longer of a lasting impression.<br /><br />During our search for "something new" we found a site with origami rose flowers. If you are crafty enough, you can even follow the <a href="http://bloom4ever.com/HowToFold.php"><span style="color:#cc0000;">instructions</span></a> and make them yourself , or you can <span style="color:#cc0000;"><a href="http://bloom4ever.com/roses_with_poem_single.php"><span style="color:#cc0000;">order </span></a></span><span style="color:#000000;">them</span>.<br /><br />Either way, with origami rose flowers you can engrave encouraging messages to show your lasting love and support on a single rose or on a whole bouquet.<br /><br />2. Heart:<br /><br />A little creative cooking is always appreciated, when it has a dash of love and a sprinkle of affection.<br /><br />Whether you believe the way to a person’s heart is through their stomach, like to spice things up by cooking together, or hope to find heart-healthy recipes to create a healthier home, cooking something from your own kitchen is great way to show someone you care.<br /><a href="http://www.tastebook.com/featured_tastebooks/320697-A-Collection-of-Healthy-Recipes"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 143px; FLOAT: right; HEIGHT: 211px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5434278802338268338" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyYuXTFgKTrqTo3o94_kJXsccwnM3ss-NlBnJcTFzVeuD2ERRXiYxDR2EL1PHuLC1pNjw8TNqO7Bj1gsqFsi4weiaGApClV9suPuARkeDJlswVaZy2M7WfFtbIuZLeovl42CvKVFijaF_S/s320/-A-Collection-of-Healthy-Recipes.jpg" /></a><br />If you prefer to kiss the chef, than be the chef... try giving them a personalized cookbook.<br /><br />Our <a href="http://www.tastebook.com/featured_tastebooks/320697-A-Collection-of-Healthy-Recipes"><span style="color:#cc0000;">Skinny Gene <span id="SPELLING_ERROR_0" class="blsp-spelling-error">tastebook</span></span> </a>is a unique gift to give a person who enjoys (or wants to enjoy) healthy cooking!<br /><br />Our <span id="SPELLING_ERROR_1" class="blsp-spelling-error">tastebook</span> will allow you to add a personal dedication to tell them how much you support their desire to live a healthy life (Let' s face it..the world is better with them in it.)<br /><br />Oh...and it's a great way to ensure you'll be the recipient of some delectable dishes!<br /><br />Want to CREATE YOUR OWN <span id="SPELLING_ERROR_2" class="blsp-spelling-error">tastebook</span>? You can do that too!<br /><br />Our <a href="https://interland3.donorperfect.net/weblink/weblink.aspx?name=jmf&id=1"><span style="color:#cc0000;">Skinny Gene Members</span> </a>have access to over 100,000 recipes, including 100 healthy recipes that we have analyzed and included our Skinny Gene healthy <span id="SPELLING_ERROR_3" class="blsp-spelling-error">subtitutions</span> into the notes.<br /><br />Simply choose the recipes you want, and design the book that fits their taste.<br /><br /><br />3. Chocolate:<br /><br />Rather than buying chocolate from a store, why not make them a chocolaty treat!<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgN4Z-6w9__E-LpJQzuAJ9dWapKlV6eJ1RABicArD1SkcGffmy8Y1lmjpJeDr0-DS5Ynb3YTaNUdWhrVdAq9Kq99Dab9oTBWIPfTvUIrCSmW6qPgE4DRnJi6OYjVkdVnmZFYc7JMpQEA8Sz/s1600-h/EK+(foodnetwork)+dark-chocolate-brownies-cropped.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 235px; FLOAT: right; HEIGHT: 133px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5434279190733346930" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgN4Z-6w9__E-LpJQzuAJ9dWapKlV6eJ1RABicArD1SkcGffmy8Y1lmjpJeDr0-DS5Ynb3YTaNUdWhrVdAq9Kq99Dab9oTBWIPfTvUIrCSmW6qPgE4DRnJi6OYjVkdVnmZFYc7JMpQEA8Sz/s320/EK+(foodnetwork)+dark-chocolate-brownies-cropped.jpg" /></a><br />How about Dark Chocolate Brownies, with all the flavor but half the fat and calories.<br /><br />Dark chocolate and cocoa bean are actually super foods. So, <a href="http://skinnygeneproject.blogspot.com/2010/02/i-heart-chocolate_03.html"><span style="color:#cc0000;">click here</span> </a>to get the recipe and feel good about expressing your love to your favorite <em>chocoholics.</em>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7806165024218515159.post-73705815715477264242010-02-02T20:11:00.000-08:002010-02-02T21:11:42.771-08:00John B. -February's Member of the Month<strong><span style="color:#cc0000;">John Bigos is our February, 2010 Skinny Gene Member of the Month!</span></strong><br /><strong></strong><br /><br />John is a true inspiration to our Skinny Gene Family.<br /><br /><span style="color:#cc0000;"><strong>JOHN'S LOVE STORY.</strong></span><br /><br />John, like many of our other Skinny Gene Members, wanted to lose weight. His motivation is simple; he loves his wife Becky.<br /><br />John made the choice to show one of the greatest expressions of love. He loved himself, and improved his health, so that he could truly love her.<br /><br />His health is not a gift the he will give to her, one day a year, but rather one she will receive for the rest of their lives.<br /><br />Their love story will continue as they travel to different countries, but now he'll have the energy to keep up. Together living and experiencing life, hand in hand, stride by stride.<br /><br /><br /><br /><p><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5433868719927977762" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivgrp4xODpK8YAncd3M-ylub2c4YEVYCed_kUiN9-VS1owrebfVu9cdmYvo5O7s-z3z2qpMVceM8x0DprqtvjZiPeSwv9LSH8HvQn-BtSWJR0oll5NDrFIovBg3wSy6J35THvQ0nFmmROe/s320/John+Bigos+and+wife.JPG" />Congratulations John on all of your success!!! We couldn't be more proud of you!</p><p>Enjoy your upcoming cruise, we can't wait to hear all about it.</p><p>-Your Skinny Gene Project Family</p><p><span style="color:#cc0000;">JOHN'S SUCCESS HIGHLIGHTS</span></p><p><em>Nov 23, 2009 -Feb 1, 2010</em></p><p>-Instead of gaining weight during the holiday season (like many of us do), John has actaully managed to lose <strong>17 pounds</strong> in approximately 9 short weeks!</p><p>-Conscious food choices: John is aware of the quality and type of food he is eating and makes better selections.</p><p>-John can successfully control craving by finding healthier substitutes.</p><p>-He incorporates exercise into his workday by walking to the different aircraft hangers.</p><p><span style="color:#cc0000;">JOHN'S STEPS TO SUCCESS- IN HIS OWN WORDS</span></p><p><br /><a name="OLE_LINK7"><em>I had ignored my weight for twenty years. It steadily went up, sometimes it dropped, but always increased overall, and I just simply wasn't concerned about it. Our thirtieth wedding anniversary arrived, and my wife Becky and I went a on cruise to celebrate. At that time, on that big cruise ship, I suddenly came to the realization that my weight was a problem, and that both my wife and I deserved better.</em></a><br /><em><br />I needed to see my doctor for a prescription, and during the interview he asked me what I was going to do about my weight. This was true serendipity, and he got me involved in the Skinny Gene program.<br /><br />In October 2009 I kept a seven day log of my food intake and sent it to the dietician. We had a very informative phone call where she identified problems with what I was consuming.<br /><br />On 23 November 2009, I started a kick off-diet that was proposed for me by the dietician. I adhered to it as much as I could, but I did make alterations and substitutions where necessary. To me, the diet seemed very generous and varied. That diet had me lose 2 lbs that first week.<br /><br />I also used booklets and the internet to keep track of calories consumed. Thanks to the dietician's counseling, I began to closely look at every bit of food I was thinking of eating: how many calories, how much fat, how much sodium, etc. I kept a log on my smart phone, and I was astonished at how quickly calories added up. I knew that if I ate that accursed doughnut with coffee in the morning, it meant that much caloric intake would have to be reduced from my dinner that evening.<br /><br />Other suggestions that the dietician gave me helped alleviate the initial cravings to simply eat something, to eat anything. I began to bring a fruit of some sort with me to work, so that during my break I would devour an apple or raisins or a banana. I would cut the apple or banana into pieces so that it looked like I was eating eight pieces of fruit instead of just one. Sometimes I would get a prepackaged snack, but I chose the snack based on the nutrional read-out on the back of the package, so that I knew what I was consuming. If they were sandwich crackers, I'd break each cracker in half, to make it look like more pieces on the paper plate.<br /><br />At home I used measuring cups and a food weight scale to see how much I was going to eat. This was a difficult time of the year to lose weight, with Thanksgiving, Christmas, and New Year holidays popping up, and invitations from family and friends. I made myself view the holiday meals in the same light as a meal at any other day, and I kept a close watch on my portions and selections. My family and friends understood.<br /><br />My two main strategies are keeping track of the numbers, and trying to eat a breakfast, lunch, and a dinner. I find that I don't feel as hungry in the evening this way. Previously I would ignore breakfast, and load up at either lunch or dinner.<br /><br />By 18 January 2009, my weight loss has already made a difference in my clothing fit and my energy. A real telling moment came when my daughter visited me after an absence of two months and told me I looked like a I lost weight.<br /><br />My job is deskbound work, staring at two computer screens all day. My third strategy: I have increased that most simple physical activity, walking. I make it a point to visit all of our aircraft hangars at the military air force base where I work, and that's a good thirty minutes of walking. At the suggestion of the dietician I purchased a pedometer, and I intend to walk further and further every day.<br /><br /><br />Fifteen pound weight loss is a small dent, but it's a dent that has made my wife happy. Everyone wants to see me live healthy, and I understand their concern. I thank the dietician and the others involved in really helping me open my eyes to a way to lose weight. Every journey begins with one step, I just finished fifteen of them.<br /><br /><br /></em></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7806165024218515159.post-5381130276017295442009-12-09T22:57:00.000-08:002009-12-09T23:31:25.764-08:00GREAT HOLIDAY GIFTS FOR A HEALTHY NEW YEAR<em><span style="color:#000099;"></span></em><br /><em><span style="color:#000099;">Support their desire to live a healthier lifestyle by giving them the a few of the tools needed to succeed!<br /><br />Here are a few suggestions of what you can give this holiday season!</span></em><br /><br /><br />Balance Ball- Great for strengthening core muscles<br /><br />Hiking Guide - Get some exercise while exploring the city<br /><br /><span id="SPELLING_ERROR_0" class="blsp-spelling-error">iTunes</span> gift card -Exercising is easier with music<br /><br /><span id="SPELLING_ERROR_1" class="blsp-spelling-error">Pilates</span>/yoga video or classes- Lean muscles burn more calories<br /><br />Pedometer- Takes strides towards reaching 10,000 steps a day<br /><br />Recipes Books- Check out our new <a href="http://www.tastebook.com/featured_tastebooks/320697-A-Collection-of-Healthy-Recipes"><span style="color:#000099;">Skinny Gene Project 's Collection of Healthy Recipes</span></a><br /><br />Water bottle- Staying hydrated while working out is extremely importantUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-7806165024218515159.post-10977515011509933482009-12-09T22:51:00.000-08:002009-12-09T23:34:24.788-08:00HOLIDAY SIDES AND DESSERTS<span style="color:#000099;"><em>The winter season is full of holiday cheer, parties, and food. Skinny Gene wants to help you keep your celebration with family and friends healthy and happy. Here are a few ideas for side items and desserts for you to bring to your gatherings to help offset all the rich lavish foods and sweets.<br /></em></span><br /><span style="color:#000099;"><em>SIDES</em></span><br /><br />When choosing a side item, it’s best to start with the basics, fruits and vegetables. These dishes can add a lot of color and crunch to your holiday meal. There are a few things to be aware of when you are choosing your recipe. Be careful with vegetable casseroles, they usually involve butter, mayonnaise, and cheeses which can add extra fat and calories quickly. Try salads with dressing on the sides, vegetable and/or fruit platters with light dip, or roasted vegetables for a natural rich flavor.<br /><br />Here are two of our favorite Healthy Holiday Sides!<br /><br />Marinated Cucumber Salad<br /><br />Ingredients:<br />1 cup Rice wine vinegar<br />1 cup Splenda<br />2 cucumbers sliced/quartered as desired<br />¼ cup chopped cilantro<br />¼ cup chopped red onion<br />1 Tablespoon red pepper flakes<br /><br />Mix vinegar and Splenda together. Add all remaining ingredients, mix lightly and store in refrigerator. The salad’s flavor increases as it marinates, recommend 4 hours or overnight.<br /><br />*Holiday Flair: Try adding sliced cherry tomatoes<br /><br />Skinny Gene Level 1, low GI and low fat<br />Serves 8<br /><br /><br />Cinnamon Brown Sugar Dip<br />Modified from Kraft Foods recipe<br /><br />Ingredients:<br />¼ cup fat free cream cheese<br />¼ cup fat free sour cream<br />1 Tablespoon brown sugar<br />¼ teaspoon cinnamon<br />1 Tablespoon skim milk<br />2 apples, cut into wedges<br /><br />Mix first 5 ingredients until blended. Serve with apples or other fruit.<br /><br />Holiday Flair: Arrange fruit in the shape of a wreath around the dip<br /><br />Skinny Gene Level 1, low GI and low fat<br />Serves 4<br /><br /><em><span style="color:#000099;">DESSERTS</span></em><br /><br />Desserts are more challenging during this time of year, most consist of rich chocolate, peanut butter, sugar and frosting which all are guilty of making the blood sugar spike! When choosing a dessert recipe, look for those that you can substitute ingredients, such as low/nonfat milk, free cool whip, nonfat yogurt, and Splenda. For more ideas check out the <a href="http://archive.constantcontact.com/fs046/1102494380967/archive/1102809584799.html">November newsletter</a>!<br /><br />Here is one of our favorite desserts! Enjoy!<br /><br />Grasshopper Pudding Pie<br />Kraft Foods<br /><br />Ingredients:<br />4 famous chocolate wafers, divided<br />1 ½ cups skim milk<br />¼ teaspoon peppermint extract<br />1 package JELL-O Pistachio Flavor Fat Free Sugar Free Instant pudding<br />2 cups thawed Cool Whip sugar free whip topping<br />1 square Baker’s Semi-Sweet Chocolate, chopped<br /><br />Crush 2 wafers; sprinkle onto the bottom of a 9-inch pie plate sprayed with cooking spray<br />Beat milk, extract, and pudding mix with a whip for 2 minutes. Stir in cool whip and chopped chocolate; spread into pie pate. Top with remaining wafers, cute into quarters.<br />Freeze 6 hours or until firm. Remove pie from freezer 10 minute before serving; let stand at room temperature to soften slightly before cutting to serve.<br /><br />Skinny Gene Level 2, medium GI and medium fat<br />Serves 8<br /><br />By Emily Barr, MS, RD, CNSCUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-7806165024218515159.post-19937138430728007412009-11-02T20:51:00.000-08:002009-11-04T11:40:29.231-08:00November Recipe of the Month<strong><span style="font-size:130%;color:#000099;"></span></strong><br /><strong><span style="font-size:130%;color:#000099;">Keener Cauliflower Mash "Potatoes"</span></strong><br /><br />Submitted by: K. Keener, Skinny Gene San Diego<br /><br />Serving Size: 4<br /><br /><p><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 277px; DISPLAY: block; HEIGHT: 183px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5399741069037189378" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVgpYnFMzgJ1oVqqobCbUpnS3c6qZA1akhhtmdeQi6tvA7ovMcdWijRB_-chPZL0BdN8zRoE1VPqDZ5712wnAL9eJSFJCVd84pfRErgBhOwxsSy0DWLpRTgLSDksxKMts8Q1-zC7FdSm4f/s320/keener+cauliflower+mash.JPG" /><br /><br /><strong><span style="color:#000099;">INGREDIENTS<br /></span></strong><br />1 Medium head of cauliflower<br />2 Tbsp parmesan cheese<br />1 Tbsp margarine or non-fat butter spray (or equivalent)<br />2-3 Tbsp of non-fat milk<br />1 Tsp of minced garlic or garlic powder and/or parsley<br /><br /><br /><strong><span style="color:#000099;">DIRECTIONS</span> </strong></p><p><br />1-Remove green parts from cauliflower<br />2-Cut the cauliflower into pieces<br />3-Steam cauliflower for 10 minutes or until easily pierced with a fork.<br />4-Put the cauliflower into a mixing bowl and add parmesan cheese, butter or butter substitute, and milk.<br />5-Use a blender stick (or equivalent) and blend mixture until it is smooth<br /><br /><span style="color:#000099;"><strong>Notes:</strong></span> Steaming the cauliflower will allow the cauliflower to retain most of its nutrients, which are normally lost if the vegetable is boiled.</p><p><span style="color:#000099;">NUTRITION FACTS</span></p><p><span style="color:#000099;">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.</span></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7806165024218515159.post-68628567696838929802009-11-02T10:29:00.000-08:002009-11-04T09:44:10.157-08:00A Skinny Gened Thanksgiving<p><span style="color:#000099;"><strong>Is Your Family In Need Of A Thanksgiving Day Makeover?<br /></strong></span><br /><br />Did you know the average person consumes over <span style="color:#000099;">3,000 calories</span> from their Thanksgiving meal alone? This meets or exceeds nearly everyone’s total needs for an entire day in one meal!</p><br /><p><br /><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 199px; DISPLAY: block; HEIGHT: 174px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5399592991043603298" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdVA_F2IoNesZFjv0nvGFY8OEr5wIf68Q_aYuUbExriPU5QvVGrAc72T-HN7mhrgIixA0ZIgD3EfSYKtJrAb14lmSnu28NJGip9-spd6dc0dEA3xf2Fo0StJP7y_c0IIHohT5ZRP-6GnI7/s320/turkey+2.jpg" /><br /><br /><strong><span style="color:#000099;">Here are some Skinny Gene Tips for a Healthy Thanksgiving</span></strong>:<br /><br />Have a game plan – decide which foods you plan to eat or not eat<br />Bring a low calorie nutritious dish<br />Watch your portion sizes – it’s okay to have a taste or two of your favorite foods<br />Include exercise in your day<br />Avoid 2nd helpings<br />Eat slowly and stop when you are full<br />Enjoy the company of friends and family<br />Drink alcohol in moderation - limit to 1-2 drinks (1 ½ oz liquor, 5 oz wine, 12 oz beer)<br />Drink lots of water<br /><br /><strong><span style="color:#000099;">Food choices</span></strong> </p><p>Turkey – choose white meat<br />Avoid extras such as butter (saves ~ 200 calories!)<br />Capitalize on vegetables, but check for added fat<br />Choose sweet potatoes, but beware of candied sweet potatoes<br />Choose a whole grain roll or skip the roll to save ~ 150 calories.<br /><br /><span style="color:#000099;"><strong>Preparing your families meal</strong></span><br /><br />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!<br /><br /><br /><strong><span style="color:#000099;">Cooking and Baking Substitutions</span></strong><br /></p><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 413px; DISPLAY: block; HEIGHT: 297px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5399588729222957554" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmytUqjq2Smd5xJjQf_Dt0y4yejzD5hFEiMODFjIdReo50zUKVSzMz9NagA_7akCjCiaIRlM-M9cOWRKXjbpoDbnrci61grKAKRzU5ymDhJOhyphenhyphen7fQgoE0d1Q827lqea7EzqNZLUdCvgRpu/s400/Thanksgiving+sub+vs+2.jpg" /> By Emily Barr, MS, RD, CNSC<br /><br />Contact number:1-888-500-2344 ext 1<br /><br /><br /><br /><br /><br /><br /><p></p><br /><br /><br /><br /><br /><br /><br /><p><span style="font-size:0;"></span></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7806165024218515159.post-56938601643418189322009-11-01T16:35:00.000-08:002009-11-02T12:53:14.136-08:00YOU ARE HERE!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<span style="color:#000099;"> Health & E</span>. What’s the first step you’ll need to take before getting to where you need to be? <strong><span style="color:#000099;">You’ll need to figure out where you are</span></strong>!<br /><br />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.<br /><br />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.<br /><br />On this “life map”, there are several on-ramps for the <strong><span style="color:#000099;">prediabetes highway (PDH).</span></strong> Avoid <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP5WLlxBJ1ClIkQAxC73Am54S3YY2AGn5zMZoO5hsNOGrDCzLyutJNqmkzWF6JFI1GcWZlwqK9JTB0YAThT5jd0vJjBGSixsZ0Jx2-J7jYUTT-zeA0eE_EyhuezO7h9f5hbOwox45_Tx3M/s1600-h/Freeway+entrance.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 160px; FLOAT: right; HEIGHT: 120px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5397059093457289698" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP5WLlxBJ1ClIkQAxC73Am54S3YY2AGn5zMZoO5hsNOGrDCzLyutJNqmkzWF6JFI1GcWZlwqK9JTB0YAThT5jd0vJjBGSixsZ0Jx2-J7jYUTT-zeA0eE_EyhuezO7h9f5hbOwox45_Tx3M/s200/Freeway+entrance.jpg" /></a>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.<br /><br />Sometimes, you may get forced onto the PDH by <span style="color:#000099;">Age and Ethnicity</span>, or be led in that direction because of <span style="color:#000099;">Family History and Weight Gain</span>. However, if you make smart decisions, you can avoid the short cuts leading to the PDH, which are typically known as <span style="color:#000099;">Elevated Blood Sugar, Elevated A1c, Elevated Blood Pressure, and Elevated Cholesterol</span>.<br /><br />Once on the PDH, there are frequent turn-arounds like H<span style="color:#000099;">ealthy Food Choices, Exercise, and Weight Loss</span> that will <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6t6gT9koRuN3p4CImjZi3Ox_8InKtHkBBWEFR2diEW_LSqeBewZCIJ5wQACTb06jQ8sW30OSvDK29qNx2pjWVVrRamSdehwIvpVoLTzb_o5w0ujMRDt7uNrP-aTeSo_HvDulFKnOlWV2v/s1600-h/opportunity+next+exit.jpg"></a>allow you to exit and re-enter the express way towards the preferred destination, <span style="color:#000099;"><strong>Health & E </strong></span>.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjASJEWpamPo3ySJcLiTmkbnDJcHLiquSguWnvzKeFk573w-DQsUJgZ_FHfDMDx4UtZLSLemiozlsxRKsAyuAiXpZrqQPONVgiBKvmevZvn-sBEqpJZ3Oa74fzp5VZTpuvs3GMXijZ3aW5_/s1600-h/opportunity+next+exit.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 160px; FLOAT: left; HEIGHT: 153px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5397058923011443698" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjASJEWpamPo3ySJcLiTmkbnDJcHLiquSguWnvzKeFk573w-DQsUJgZ_FHfDMDx4UtZLSLemiozlsxRKsAyuAiXpZrqQPONVgiBKvmevZvn-sBEqpJZ3Oa74fzp5VZTpuvs3GMXijZ3aW5_/s320/opportunity+next+exit.jpg" /></a><br />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 <span style="color:#000099;"><strong>type 2 diabetes (T2D) tollway</strong></span>; which is the quickest route to blindness, heart attack, stroke, amputations, kidney failure, and death.<br /><div><br />Given the description of the map above, would you be able to pin-point your whereabouts? Before you place the “<span style="color:#000099;">YOU ARE HERE</span>” marker on your life map, <span style="color:#000099;">consider these 3 things</span>:<br /><br />1- The beginning of the map begins with birth, and the rest of the journey is dictated by both <span style="color:#000099;"><strong>genetics and lifestyle choices</strong></span>. 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.<br /><br />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. <span style="color:#000099;"><strong>So, don’t make assumptions; know your numbers!</strong></span><br /><br />3- Most of the <span style="color:#000099;"><strong>57 million Americans</strong></span> with prediabetes are unaware that they currently have this condition and are at risk of developing full-blown diabetes. <span style="color:#000099;">No news is not necessarily good news.</span> Talk to your doctor about your risk of developing prediabetes and type 2 diabetes. Early detection provides you with the opportunity to <span style="color:#000099;">reverse prediabetes and regain your health.</span></div><div><span style="color:#000099;"></span></div><div><span style="color:#000099;"></span></div><span style="color:#000099;"></span><br /><span style="color:#000099;"><div></div><div><span style="color:#000000;"><span style="color:#000099;"><strong>Your life has a map, and the compass is known as an A1c test</strong></span>. </span></div><div> </div><div> </div><div><span style="color:#000000;">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. </span></div><div> </div><div> </div><div><span style="color:#000000;">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. </span><span style="color:#000000;"><a href="http://www.skinnygeneproject.org/order.html"><span style="color:#000099;"><strong>Order an A1c</strong></span></a></span><span style="color:#000099;"><strong>! </strong></span></div><div><strong></strong> </div><div><strong></strong> </div><div><strong></strong> </div><div></div><div><span style="color:#000000;">You can prevent diabetes, but you have to catch it before it is too late! <a href="http://www.skinnygeneproject.org/services.html#a1c"><strong><span style="color:#000099;">CLICK HERE</span></strong> </a>to learn more.</span></div><div><span style="color:#000000;"></span><br /></span></div>In honor of <span style="color:#000099;"><strong>Diabetes Awareness Month</strong></span>, 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. <div><br />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. </div><div> </div><div> </div><div> </div><div> </div><div></div><div></div><div></div><div><span style="font-size:78%;"><strong>* NOTE: ONLY YOUR DOCTOR CAN DIAGNOSE PREDIABETES AND DIABETES</strong></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7806165024218515159.post-77899789034098034412009-09-30T21:44:00.000-07:002009-10-01T12:01:25.175-07:00Healthy Substitutions to Satisfy Your Cravings<strong><span style="font-size:130%;"><em><span style="color:#000099;"></span></em></span></strong>So you’re having a craving for something chocolaty, cold and refreshing, salty, crunchy, or sweet…. No Problem!<br /><br />Try substituting your initial craving for these healthier options. Oftentimes it will pacify the craving and lead to a healthier tomorrow.<br /><br /><strong><span style="font-size:130%;"><em><span style="color:#000099;">Chocolate:</span></em><br /></span></strong><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGoTQR4qPtk55wJHkCY35h7b8cD6BtXAiMgAeB6V3jbaMd2G_r90Q6eWiEyktTzyD-qU1byG90TStuvwYKds8fvdt-vZiko0Z1YbnAs_dlQuvJKcwVAWhuf2iS_Z9yWobp2fiHj-8sbb-g/s1600-h/chocolate+pudding.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 160px; FLOAT: right; HEIGHT: 104px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5387494536031762002" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGoTQR4qPtk55wJHkCY35h7b8cD6BtXAiMgAeB6V3jbaMd2G_r90Q6eWiEyktTzyD-qU1byG90TStuvwYKds8fvdt-vZiko0Z1YbnAs_dlQuvJKcwVAWhuf2iS_Z9yWobp2fiHj-8sbb-g/s200/chocolate+pudding.jpg" /></a><br /><em><span style="color:#000099;">Skinny Gene Level 1</span></em><br />Fat free, sugar free chocolate pudding<br />Fat free frozen yogurt<br />Swiss Miss No Sugar Added Hot Chocolate mix<br /><br /><em><span style="color:#000099;">Skinny Gene Level 2</span></em><br />Skim milk with low sugar chocolate syrup<br /><br /><span style="font-size:130%;color:#000099;"><strong><em>Cold and Refreshing:</em></strong></span><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifImXOyBFocpWTZRD38pJhgZe_pexBsZxdRdvsxHZ_1hWCAdM8VLeyHNFxnkFOi0J6hWVKC3NufOAT6p-sOI4unKFsHhBxvu3P413GDD1fxhzdaY_fglu8B3JYEw9RSDRqca5kmcnvaokt/s1600-h/Fruit+smoothie.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 160px; FLOAT: right; HEIGHT: 119px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5387493940832648914" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifImXOyBFocpWTZRD38pJhgZe_pexBsZxdRdvsxHZ_1hWCAdM8VLeyHNFxnkFOi0J6hWVKC3NufOAT6p-sOI4unKFsHhBxvu3P413GDD1fxhzdaY_fglu8B3JYEw9RSDRqca5kmcnvaokt/s200/Fruit+smoothie.jpg" /></a><br /><em><span style="color:#000099;">Skinny Gene Level 1</span></em><br />Crystal Light with shaved ice<br />Nonfat yogurt and fruit smoothie<br />Iced coffee (black)<br />Fat free frozen yogurt<br /><br /><span style="font-size:130%;"><strong><em><span style="color:#000099;">Salty:</span></em></strong><br /></span><br /><em><span style="color:#000099;">Skinny Gene Level 1</span></em> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmMDHd8TIJGb2Gmn8fwqggV8qJHq9noInuGuHJdmhGkKuJ9vKq4sUgSjl2tl8SitnDPYshzZ8Ia6CLWspS4joyhQYGIWAqyUbZwRGqfOFrSx_F6-vKPg-HBLhtNK9XzWzRuAkXMZAKi7R8/s1600-h/pico+de+gallo.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 167px; FLOAT: right; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5387492322251601618" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmMDHd8TIJGb2Gmn8fwqggV8qJHq9noInuGuHJdmhGkKuJ9vKq4sUgSjl2tl8SitnDPYshzZ8Ia6CLWspS4joyhQYGIWAqyUbZwRGqfOFrSx_F6-vKPg-HBLhtNK9XzWzRuAkXMZAKi7R8/s200/pico+de+gallo.jpg" /></a><br />Pickle*<br />Salsa*<br />Pico de Gallo<br />Lean turkey deli meat*<br />Hummus<br />Low fat or nonfat Cottage cheese<br />Light or nonfat cream cheese with celery<br />Nonfat cheese<br />Homemade Baked Sweet potato fries<br /><br /><em><span style="color:#000099;">Skinny Gene Level 2</span></em><br />15 almonds<br /><br />*Beware of actual salt content<br /><br /><span style="font-size:130%;color:#000099;"><strong><em>Crunchy:<br /></em></strong></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTIxd4MAiMW9Jo5rGKDxNStLTkPuA3TnZk5GeT2mDVUSn9sVePcLOYWNszgEaK3scEzyebcKa6j8bGpYgzhfXEz-a7dANxnp6DRJ-Oc59Q1YeXGqIKUfeAH2jKohwvC5RJohzkMJUrjxSd/s1600-h/carrots.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 160px; FLOAT: right; HEIGHT: 160px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5387491641812082530" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTIxd4MAiMW9Jo5rGKDxNStLTkPuA3TnZk5GeT2mDVUSn9sVePcLOYWNszgEaK3scEzyebcKa6j8bGpYgzhfXEz-a7dANxnp6DRJ-Oc59Q1YeXGqIKUfeAH2jKohwvC5RJohzkMJUrjxSd/s200/carrots.jpg" /></a><br /><em><span style="color:#000099;">Skinny Gene Level 1<br /></span></em>Carrots<br />Celery<br />Cucumbers<br />Green or Red Peppers<br />Apple<br /><br /><em><span style="color:#000099;">Skinny Gene Level 2</span></em><br />Kashi Heart to Heart cereal<br /><br /><span style="font-size:130%;color:#000099;"><em><strong>Sweet:</strong></em></span><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSyUIj9AjsZLnVsxPrh5089tR4Rs-CVzsmz_m6UxUakeb9mTZ-8wVN8cxZm_9el1MTpFUqHv8ohPX1DPQlIkVZ_zwJoOh9FoI7HpON12vZLM9hVhuzocPZTTXJdkeFrJFe2e9eXHcDh9yp/s1600-h/orange.gif"></a><br /><em><span style="color:#000099;">Skinny Gene Level 1</span> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOjFezntIK2BNTaLa_h7wS8omdWN2yrqhzCUbFnCQDTTJ410NLheNY5x_hM3McScdGvwuUakcbwAD_qACrhGLS29Ti-zaOveq2S1ykLnyQg5-UnrDcDMOHK_Hpmds6jd49TkuddJPUEjiU/s1600-h/Sweet+grapes.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 160px; FLOAT: right; HEIGHT: 160px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5387491020666958290" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOjFezntIK2BNTaLa_h7wS8omdWN2yrqhzCUbFnCQDTTJ410NLheNY5x_hM3McScdGvwuUakcbwAD_qACrhGLS29Ti-zaOveq2S1ykLnyQg5-UnrDcDMOHK_Hpmds6jd49TkuddJPUEjiU/s200/Sweet+grapes.jpg" /></a><br /></em>Grapes<br />Oranges<br />Strawberries with fat free whip cream<br />Nonfat yogurts – apple turnover, lemon crème, Boston cream pie, cherry vanilla, etc.<br /><br /><em><span style="color:#000099;">Skinny Gene Level 2</span><br /></em>Cantaloupe<br />Cherries<br />Peaches<br />Pineapple<br /><br /><br />To learn more about our Skinny Gene Ranking System, please <a href="http://bit.ly/Ruleof2">click here</a> and check out our Rule of 2!<br /><br /><br />By Emily Barr, MS, RD, CNSCUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-7806165024218515159.post-62003638838558426982009-09-30T20:36:00.000-07:002009-10-01T10:17:55.580-07:00What’s in the October Shopping Cart?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeo1VuKJ4NQVI8x3LH6fdLkgN3JUy4YmreMqz-Aps7MOTTamu9tX9tzgvKQK571BL5K3_kPr7cUfV6y6NuBga_gEArfSJ0k_SWh5DLLeAFzHoBChA0o2F4-fXnN8hMS9cgA5dL1nD7kjVV/s1600-h/lemon.jpg"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 160px; DISPLAY: block; HEIGHT: 154px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5387479810153203122" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeo1VuKJ4NQVI8x3LH6fdLkgN3JUy4YmreMqz-Aps7MOTTamu9tX9tzgvKQK571BL5K3_kPr7cUfV6y6NuBga_gEArfSJ0k_SWh5DLLeAFzHoBChA0o2F4-fXnN8hMS9cgA5dL1nD7kjVV/s400/lemon.jpg" /></a><br /><div><strong>Almonds</strong> – A super food with many amazing health benefits, including high Magnesium content, which helps keep blood sugars and blood pressure within a desirable range. Count out 15 almonds for a heart healthy snack on the run.<br /><br /><span style="color:#000099;">Skinny Gene Ranking: Level 2<br /></span><br /><strong>Lemon</strong> – Adding this acidic juice to your meals slows the rate of carbohydrate digestion, therefore blood sugars will slowly increase and avoid spiking! Try squeezing fresh lemons on steamed vegetables, salads, and fruits.<br /><br /><span style="color:#000099;">Skinny Gene Ranking: Level 1</span><br /><br /><strong>Kashi Heart to Heart®</strong> - Consuming 3 grams soluble fiber/day may lower your risk of heart disease, this cereal provides 1 gram soluble fiber per serving! Another natural way to lower cholesterol without using medications! Enjoy this cereal in the morning with milk, mixed with yogurt, or as a dry snack on the run!<br /><br /><span style="color:#000099;">Skinny Gene Ranking: Level 2<br /></span><br /><strong>Halibut</strong> - Two servings of fish a week will provide you with the essential fatty acids that will help lower your triglycerides and lower risks of cardiovascular diseases (such as heart attack or stroke). Try Halibut baked, broiled, or barbequed, and seasoned with fresh herbs, spices, and lemon juice.<br /><br /><span style="color:#000099;">Skinny Gene Ranking: Level 1</span><br /><br /><strong>Pinto Beans</strong> – Another super food, loaded with nutrients that you can count as a vegetable or protein! Each serving provides ~8 grams of fiber per ½ cup serving, that will help keep your blood sugar from spiking and your heart healthy. Buy fresh, frozen, or canned and enjoy daily!<br /><br /><span style="color:#000099;">Skinny Gene Ranking: Level 1<br /></span><br /><strong>Spaghetti Squash</strong> – Cut in half and bake this low carbohydrate, low calorie "pasta" in the oven at 350 degrees for 30-45 minutes or until golden brown. Take a fork and carefully scoop the noodles out. Enjoy plain or with sauce!<br /><br /><span style="color:#000099;">Skinny Gene Ranking: Level 1<br /></span><br /><strong>Strawberries</strong> – The rich red color provided by the phytonutrients in strawberries protects against heart disease and cancer. Strawberries are naturally very rich in Vitamin C. Try sliced strawberries with fat free cool whip for a sweet treat!<br /><br /><span style="color:#000099;">Skinny Gene Ranking: Level 1<br /></span><br /><strong>Cottage Cheese</strong> - Eating 3+ servings of low fat or fat free dairy everyday can help reduce the belly fat! Cottage cheese provides good sources of both Calcium and Protein. Enjoy plain, or try it mixed with fruit or on a salad.<br /><br /><span style="color:#000099;">Skinny Gene Ranking: Level 1 (fat-free)</span><br /><br /><strong>Green Tea</strong> – This soothing beverage contains Catechins, which have been linked with increased fat metabolism, weight loss and decreased waist circumference. Try for 1-3 cups per day!<br /><br /><span style="color:#000099;">Skinny Gene Ranking: Level 1</span><br /><span style="color:#000099;"></span><br /><span style="color:#000099;">To learn more about our Skinny Gene Ranking System, please <a href="http://bit.ly/Ruleof2">click here</a> and check out our Rule of 2! </span><br /><br />By Emily Barr, MS, RD, CNSC</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7806165024218515159.post-26318949072878226252009-09-24T22:39:00.000-07:002009-10-07T13:58:40.163-07:00I SAW, I ATE, I CONQUEREDWhether you consider yourself to be a <em><span style="color:#000099;">saltaholic, sweetaholic, carbaholic, or just love to bite down and crunch your way through the day</span></em>, we’ll help you understand your urges so you’ll know when to fight them or when to give into the temptations.<br /><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwoJ0ja51J-oo0MCHnOWkfppsdX2WbEB6ffFqSu5qtPu5adkQcQKb-AEsxlC9yf7CzvsAl4_j__b6kSORnrK5oiVl3vb5cKnnHPqLHQOCcgtJr5E9Vfl9SUWF-IdcLReRKsxujtAqRG1cw/s1600-h/chocolate+swirl.jpg"></a><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 333px; DISPLAY: block; HEIGHT: 185px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5386983420861111906" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgieSKa9kzyhW-UfHSGcZTjRUwcw1tb9r20nr09wH3auZb7kIIrVaOypU_xkOTFTYE1nmBSPBfg54lOt6R-f3A5kppP5N9QIvYLRUYsze71H19KzjuUJyQUo95la1a_o5lGw7WPg9W0R5Rx/s400/chocolate+swirl.jpg" /><br />Cravings are natural and experienced by almost all men and woman. Unfortunately, many people feel ashamed, guilty, or weak for not having the will power to overcome these temptations. Give yourself a break. Actually, stressing about giving into temptations or completely alleviating all cravings can cause more problems.<br /><blockquote><em><span style="color:#000099;">"Curbing cravings is not about having will power, it's about creating healthier options and planning for success. "<br /></span></em></blockquote><br /><br /><span style="color:#000099;">TO FIGHT OR SURRENDER</span><br /><br />So when it comes to your cravings, should you avoid them like the plague or crunch with caution?<br /><br />It seems like the answer should be simple, but it’s not. Giving into every craving, from potato chips and french fries to chocolate shakes, might make you turn into a cream puff; but did you know that avoiding cravings might also cause weight gain?<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHxVL5ykFU-yY2TsyX3EuiYIYdKSA2JEfHj9otMyR41gJAabXeFewS10f9iTgOfHe432guYVjtATHkAHG9Bmv_UZeEb1PzrXNy3jMMeOLSIa3MNwLPt8mWySGexCspzZ43kdpNuJFiYVJY/s1600-h/girl+bites+chocolate.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 139px; FLOAT: right; HEIGHT: 160px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5386978157713491730" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHxVL5ykFU-yY2TsyX3EuiYIYdKSA2JEfHj9otMyR41gJAabXeFewS10f9iTgOfHe432guYVjtATHkAHG9Bmv_UZeEb1PzrXNy3jMMeOLSIa3MNwLPt8mWySGexCspzZ43kdpNuJFiYVJY/s400/girl+bites+chocolate.jpg" /></a><br />So what do you do? <span style="color:#000099;"><strong>Stop trying to fight them; start gaining control over them.</strong><br /></span><br />If you want to conquer your cravings, you must first <strong><span style="color:#000099;"><span style="font-size:130%;">FEED</span> </span></strong>it<br /><br /><strong><span style="font-size:130%;color:#000099;">F</span></strong>eeling- Get in touch with your true feelings. Identify what emotion is causing you to want to eat (loneliness, frustration, boredom, anger)<br /><br /><strong><span style="font-size:130%;color:#000099;">E</span></strong>valuation- what biological or behavioral factors may be influencing your craving<br /><br /><strong><span style="font-size:130%;color:#000099;">E</span></strong>xpression- what specific food (e.g. chocolate chip cookie), food category (e.g. pasta or dessert), or food texture (e.g. creamy or crunchy) best expresses your desire (craving) or emotion<br /><br /><span style="font-size:130%;color:#000099;"><strong>D</strong></span>ecision- determine if there is an alternative “expression” or behavior that will satisfy the need.<br /><br /><span style="font-size:130%;color:#000099;"><strong>FEELING</strong></span>:<br /><br /><em>WHAT YOUR CRAVINGS MAY MEAN</em><br /><br />It’s 8 o’clock on a Wednesday night, and you’re minding your own business when that old friend comes a knockin’. Once again, you are having a late night craving.<br /><br />You glance down at the clock and sigh; it’s only been an hour and a half since you finished dinner. You think to yourself, “I thought I ate enough, why am I having this craving? I guess I’m still hungry.”<br /><br />Chances are the craving didn’t come from a rumbling tummy. <em><span style="color:#000099;">In fact, 75% of cravings are brought about by emotions, not hunger</span></em>. <a style="mso-footnote-id: ftn1" title="" href="http://www.blogger.com/post-create.g?blogID=7806165024218515159#_ftn1" name="_ftnref1">[1]</a><br /><br />Regardless of whether you are a self-proclaimed saltaholic, sweetaholic, carbaholic, late night muncher, all day cruncher, or see yourself as being a see-food lover and equal opportunity eater, the root of almost all cravings comes from one of two places- the heart or head.<br /><br />Here is one way of looking at how emotions from the heart and head affect our cravings:<br /><br />"HEAD HUNGER" -<br /><br />Linda Spangle, author of Life is Hard, Food is Easy, refers to emotional eating that stems from the head or intellectual sources as being “head hunger”.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0rkNnjiHo3yT7D-mITLS51HUJVbfRT1CUqemeIh0I5M3PMRVydmcLUMkKhhcb2HAaxvTtp1HTlGovzNb6E8chfViir46OiH28jAeMyZY7KBGLXTTfHFY_Z0XiLfHof6W2u8RhH9QNs66X/s1600-h/M&Ms.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 160px; FLOAT: right; HEIGHT: 120px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5386977648390912226" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0rkNnjiHo3yT7D-mITLS51HUJVbfRT1CUqemeIh0I5M3PMRVydmcLUMkKhhcb2HAaxvTtp1HTlGovzNb6E8chfViir46OiH28jAeMyZY7KBGLXTTfHFY_Z0XiLfHof6W2u8RhH9QNs66X/s320/M&Ms.jpg" /></a><br /><span style="color:#000099;">Emotions</span>: stress, tension, anger, frustration, upcoming deadline, or feelings of being misunderstood<br /><br /><span style="color:#000099;">Common Crave</span>: chewy or crunchy foods<br /><br /><span style="color:#000099;">Culprit</span>: Chewy cookies or bars, M&Ms, steak or chewy meats, granola, trail mix, fried foods, chips, nuts, popcorn, crackers, french fries, hot dogs, pizza, and chocolate<br /><br />"HEART HUNGER"-<br /><br />Spangle refers to “heart hunger” as being a response to empty emotions <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghsS2OJ4FnKfU9Ww-zvz9CjK96AhHHjJS1QkdXafgDr8USWzn7GtFImEwdTr0XTRjk2TXJ4sP5Bbw9znKxZIB2n9BKGwCruKGsO67TcvcgXAgJR5P7cpLz4Y2CzuO4hVuV9a3zoK6fYeVe/s1600-h/cinnamon+roll+1.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 160px; FLOAT: right; HEIGHT: 160px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5386977383945873250" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghsS2OJ4FnKfU9Ww-zvz9CjK96AhHHjJS1QkdXafgDr8USWzn7GtFImEwdTr0XTRjk2TXJ4sP5Bbw9znKxZIB2n9BKGwCruKGsO67TcvcgXAgJR5P7cpLz4Y2CzuO4hVuV9a3zoK6fYeVe/s320/cinnamon+roll+1.jpg" /></a><br /><br /><span style="color:#000099;">Emotions</span>: loneliness, depression, boredom, and that feeling that something is missing<br /><br /><span style="color:#000099;">Common Crave</span>: comforting foods<br /><br /><span style="color:#000099;">Culprit</span>: ice cream, pasta, cinnamon rolls, cheese, eggs, meatloaf, mashed potatoes, biscuits, cake (especially cheesecake), alcohol, candy, and other foods that have a fond spot in your memory<br /><br /><br /><span style="font-size:130%;color:#000099;"><strong>EVALUATION</strong></span>:<br /><br /><em>DOES YOUR BODY HAVE ITS OWN AGENDA</em><br /><br />Ever feel like you have an uncontrollable urge to eat a specific food? You may be correct! I guess you could say that you could…”Blame it on the Brain”<br /><br />Your emotions and behaviors can quickly alter your body chemistry, which causes unbeatable cravings. These intense cravings can cause a vicious cycle of weight gain, negative feelings and behaviors, and more changes to your body’s hormones.<br /><br />Use the following examples to determine whether <span style="color:#000099;"><em>there might be some behavioral and biological influences that are affecting your cravings</em>.<br /></span><br />DIETING-<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU_nmXLdUyVuWcOBLiYZGUtLLWYGqPmiEd52AZUY7i2WmqXz0SHimvps0rzCxp_RQMgveexbYqKwtlq_M4h6Xnb0r58Y6ZydaGBg-aIa1-b8bgXpOK8wC1pcpJ1R1J9xDskzLL757hMhH3/s1600-h/scale.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 160px; FLOAT: right; HEIGHT: 129px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5386976977673050482" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU_nmXLdUyVuWcOBLiYZGUtLLWYGqPmiEd52AZUY7i2WmqXz0SHimvps0rzCxp_RQMgveexbYqKwtlq_M4h6Xnb0r58Y6ZydaGBg-aIa1-b8bgXpOK8wC1pcpJ1R1J9xDskzLL757hMhH3/s320/scale.jpg" /></a><br />Ever wonder why people who lose weight quickly seem to put it (and more) back on again. Well, here’s one factor….<br /><br />Whether you are crash dieting or participating in the newest low-calorie fad diet, a drop in calories can cause a decrease in Serotonin.<br /><br />Serotonin is a feel-good hormone that is released in the body after eating carbohydrates. Its purpose is to enhance calmness, improves mood, and lessens depression.<br /><br />High levels of serotonin help to control appetite and satisfy cravings, but <span style="color:#000099;"><em>drastic drops in calorie intake decreases the serotonin and increases cravings.<br /></em></span><br />A drop in serotonin can also cause negative feelings, such as: depression, anxiety, lethargy, feelings of hopelessness, or rage.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvLBiHfBLOqKl5iVEBiEAX9eynilnSswSVF9RASJ4SodHIpQ8sOBxlwALzuQBs4pIIMvJsqz1jIiUGpOPz1w_93CJ0t-fSVHz49Mq_BxmquUe80HFcmiXvKw7vHPsLP-csVcyilrdcNg3L/s1600-h/Girl+with+cake+on+face.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 160px; FLOAT: right; HEIGHT: 106px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5386976527006630898" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvLBiHfBLOqKl5iVEBiEAX9eynilnSswSVF9RASJ4SodHIpQ8sOBxlwALzuQBs4pIIMvJsqz1jIiUGpOPz1w_93CJ0t-fSVHz49Mq_BxmquUe80HFcmiXvKw7vHPsLP-csVcyilrdcNg3L/s320/Girl+with+cake+on+face.jpg" /></a><br />SKIPPING MEALS-<br /><br />Skipping meals causes your blood sugar to drop. Since your body requires food to function, the natural defense is to increase the level of the hormone ghrelin and amount of neuropeptide Y.<br /><br />An increase in <span style="color:#000099;"><em>ghrelin</em></span> causes the body to have an <em><span style="color:#000099;">irresistible urge to eat</span></em>, and the decrease of <span style="color:#000099;"><em>neuropeptide Y</em></span> increases your <em><span style="color:#000099;">craving for carbohydrates</span></em>.<br /><br /><br />HIGH FAT DIET-<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2uH_wEvW80-K6J7kPgmUOD0nmhtrAPwa6Un5Mh6w3ORK1QFvZttLchURW9XN0bFWpwcrTFOsUjXpMXCgrjYjhirdKXYY2gsg2Ktvko73BnKZ7Z1RuGpaIIQ2zwhQfzBYLV08qqm5o-_FM/s1600-h/turtle+cheesecake.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 160px; FLOAT: right; HEIGHT: 160px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5386974563152544674" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2uH_wEvW80-K6J7kPgmUOD0nmhtrAPwa6Un5Mh6w3ORK1QFvZttLchURW9XN0bFWpwcrTFOsUjXpMXCgrjYjhirdKXYY2gsg2Ktvko73BnKZ7Z1RuGpaIIQ2zwhQfzBYLV08qqm5o-_FM/s320/turtle+cheesecake.jpg" /></a><br />When you eat a high fat diet your body increases the production of endorphins, which gives you the feeling of having a <em>natural high</em>. Unfortunately, as the amount of fat you consume rises, so does the amount of <span style="color:#000099;"><em>galanin</em></span>. This hormone increases your desire for more fatty foods. So basically the <em><span style="color:#000099;">more fat you eat, the more fat you are going to crave.<br /></span></em><br />Ever wonder why when you are stressed you crave <span style="color:#000099;"><em>desserts </em>(<em>which is stressed spelled backwards</em></span>!). While the fat releases endorphins and gives you the feeling of pleasure, the carbohydrates increase the serotonin and makes you feel calm and relaxed.<br /><br /><span style="font-size:130%;"><strong><span style="color:#000099;">EXPRESSION & DECISION</span></strong><br /></span><br /><em>NO SUBSTITUTIONS ALLOWED</em><br /><br />Sometimes the best solution is to surrender.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT6P5EqWz9rfrt_DCN2wgpKTP8SbF2rdbna2ooCbc1adXlIrynQJyJy8wSy8c_TSuoFwE6xFPrwWdXbub8ck5wsD2jDpxICeJ3-Q0CWRxuMSip-austkH3kCVNnyB4-_d-CZbiCV88q2C7/s1600-h/white+flag.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 192px; FLOAT: right; HEIGHT: 140px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5386974004887485666" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT6P5EqWz9rfrt_DCN2wgpKTP8SbF2rdbna2ooCbc1adXlIrynQJyJy8wSy8c_TSuoFwE6xFPrwWdXbub8ck5wsD2jDpxICeJ3-Q0CWRxuMSip-austkH3kCVNnyB4-_d-CZbiCV88q2C7/s320/white+flag.jpg" /></a><br />Let’s say you’ve got an unbreakable craving for a turtle cheesecake from the Cheesecake factory. You’ve identified the emotion that led to this craving and believe that this is one craving that will not be easily substituted for a healthier alternative, nor could any change in behavior or setting rectify this problem. As long as you don’t have any medical issues or conditions that would restrict you from acting on your desire, you may want to surrender.<br /><br />Oh, <span style="color:#000099;"><em>before you starting waving your white flag, know that there are rules</em></span>. Surrendering to your temptation does not mean turning your body into a human garbage can.<br /><br /><span style="color:#000099;"><strong>Rule #1</strong></span>- Determine the intensity of the craving- Answer this question honestly... if you don't eat this specific food, will the act of depriving this item lead you to binge uncontrollable on this or other food item in the near future?<br /><br />If the answer is <span style="color:#000099;">NO</span>, take a big breath and find a healthy alternative to dealing with this craving.<br /><br /><strong><span style="color:#000099;">Rule #2</span></strong>-Give a valiant effort. At least consider a healthier option before deciding to toss in the towel.<br /><br /><span style="color:#000099;"><strong>Rule #3</strong></span>- Limit these splurges to no more than twice (ideally once) a month or less, and keep a detailed journal of your cravings. Make sure to note when the craving occurs (time & location), what emotion is creating the craving, and what action you took (give in vs. choosing a healthy alternative).<br /><span style="color:#000099;"></span><br /><span style="color:#000099;"><strong>Rule #4</strong></span>- Cut the portion size in half and toss the rest. Even though it might be a waste of money, having the left over portion might be too tempting.<br /><br />For all other cravings (e.g. craving sweets as a general category), try substituting your initial craving for a healthier option. Oftentimes it will pacify the craving and lead to a healthier tomorrow.<br /><br /><strong>For tips on healthy substitutions for common craves, <a href="http://skinnygeneproject.blogspot.com/2009/09/healthy-substitutions-to-satisfy-your.html">click here</a></strong><a href="http://skinnygeneproject.blogspot.com/2009/09/healthy-substitutions-to-satisfy-your.html">.<br /></a><br /><br /><br /><a style="mso-footnote-id: ftn1" title="" href="http://www.blogger.com/post-create.g?blogID=7806165024218515159#_ftnref1" name="_ftn1">[1]</a> <a href="http://www.medicinenet.com/script/main/art.asp?articlekey=56502">http://www.medicinenet.com/script/main/art.asp?articlekey=56502</a><br /><br />Other sources include:<br /><br />Do Food Cravings Reflect your feelings:<a href="http://www.medicinenet.com/script/main/art.asp?articlekey=56502">http://www.medicinenet.com/script/main/art.asp?articlekey=56502</a><br /><br />Cravings <a href="http://www.boston.com/lifestyle/food/articles/2008/10/08/cravings/?page=2">http://www.boston.com/lifestyle/food/articles/2008/10/08/cravings/?page=2</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7806165024218515159.post-72825787283300222892009-09-01T09:43:00.000-07:002009-09-01T11:18:44.860-07:0010 Substitutions That Shave 100 lbs<p>Small changes to your everyday life can help you lose weight or help you prevent further weight gain. Here are Skinny Gene’s top 10 tips to help trim calories as well as your waistline.</p><p><span style="color:#000099;"><span style="font-size:130%;">1. </span>EGGS</span><span style="color:#000099;"> </span></p><p>Substitute ¼ Cup Egg Substitute (e.g. Egg Beaters) for 1 whole egg; SAVINGS-<span style="color:#000099;"><strong>4 pounds</strong></span> per year </p><p>Egg substitute is great for scrambled eggs or to replace eggs in all types of recipes. It provides less total fat and saturated fat.</p><p><span style="color:#000099;"><span style="font-size:130%;">2</span>. ORANGE JUICE</span></p><p>Substitute 1 Orange for 1 cup of Orange juice; SAVINGS- <span style="color:#000099;"><strong>5 pounds</strong></span> per year<br /><br />Replace that morning cup of juice with a fresh orange for an added 5 grams of fiber and better glucose control.</p><p><span style="color:#000099;"><span style="font-size:130%;">3</span>. BUTTER</span></p><p>Substitute calorie free spray butter for 1 Tablespoon of butter; SAVINGS- <span style="color:#000099;"><strong>7 pounds</strong></span> per year</p><p>Try spray butter on toast and vegetables. Spray butter has all of the flavor without the fat, reduction in 11 grams fat and 7 grams saturated fat to be precise!</p><p><span style="color:#000099;"><span style="font-size:130%;">4</span>. MEAT</span></p><p>Substitute lean ground turkey for lean ground beef; SAVINGS-<strong><span style="color:#000099;">7 pounds</span></strong> per year</p><p>Try substituting turkey for beef for tacos, meatloaf, and chili, it provides less fat without sacrificing the flavor.</p><p><span style="color:#000099;"><span style="font-size:130%;">5</span>. SPREADS</span></p><p>Substitute 1 Tablespoon of avocado for 1 Tablespoon of mayonnaise; SAVINGS-<span style="color:#000099;"><strong>8 pounds</strong></span> per year</p><p>Top your sandwich with 2 slices of avocado to provide an essential fatty acid bonus! </p><p><span style="color:#000099;"><span style="font-size:130%;">6</span>. DRESSINGS</span></p><p>Substitute light ranch for regular ranch; SAVINGS-<span style="color:#000099;"><strong>8 pounds</strong></span> per year</p><p>Lower the fat without changing the taste. Reduce your intake by serving the dressing on the side and dip fork with each bite.</p><p><span style="color:#000099;"><span style="font-size:130%;">7</span>. SUGAR</span></p><p>Substitute 2 Tablespoons of Splenda for 2 Tablespoons of sugar; SAVINGS- <span style="color:#000099;"><strong>10 pounds</strong></span> per year</p><p>Reduce your blood sugar spikes by substituting Splenda for sugar in your coffee, oatmeal, and when baking.</p><p><span style="color:#000099;"><span style="font-size:130%;">8</span>. OILS</span></p><p>Substitute cooking spray for 1 Tablespoon of oil; SAVINGS- <span style="color:#000099;"><strong>12 ½ pounds</strong></span> per year</p><p>Reduce your fat intake by spraying the pan with cooking spray when sautéing vegetables. </p><p><span style="color:#000099;"><span style="font-size:130%;">9</span>. PITA CHIPS</span></p><p>Substitute ½ Cucumber for 1 pita; SAVINGS- <strong><span style="color:#000099;">15</span><span style="color:#000099;"> pounds</span></strong> per year</p><p>Try dipping cucumber in dip such as hummus for a nice crisp fresh crunch and very little calories.</p><p><span style="color:#000099;"><span style="font-size:130%;">10</span>. BREADS</span> </p><p>Substitute 1 light English muffin for 1 bagel;- <span style="color:#000099;"><strong>23 pounds</strong></span> per year</p><p>When at restaurants or the grocery store, go for the Light English Muffin. It is higher in fiber, lower in carbohydrates, will keep your blood sugars stable and your waistline trim!</p><p>*calculation based on daily intake over course on 1 year</p><p>For more information on small changes that lead to big success log onto <a href="http://www.skinnygeneproject.org/">http://www.skinnygeneproject.org/</a>. </p><p>Let us help you identify simple substitutions that you can make to your current diet that will bring big changes. For more information, email us at <a href="mailto:healthyhome@jmossfoundation.org">healthyhome@jmossfoundation.org</a>.</p><p>By Emily Barr, MS, RD, CNSC</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7806165024218515159.post-57162931492972040402009-08-31T15:49:00.000-07:002009-09-01T09:34:50.435-07:00Passion for Paws<strong>Whether you have a passion for diabetes prevention or protecting our four-legged friends, we celebrate whatever it is that inspires you to get out and live life.</strong><br /><br />We are proud to support one of our Skinny Gene members, Michelle, as she runs the Chicago Marathon in memory of Winston, her 2 1/2 year old Weimaraner that passed away due to heart failure last year on October 12, 2008.<br /><br /><br /><br /><p><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5376358309341974562" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHWN7RjIs4bgGsl2Pr0vLsbTllMhbzDikgQiw8M160VfhBuRd-PXwqrQlop2tjnuf55ZCj2c7yW1d-FELH5kGom00vRL1fxRJ7gB_pAk9lWKtkiAdmPZJyaxM0TDIu9j6JQrR2GiaYmVTp/s320/28-3.jpg" /><br /><br /><strong>Winston's Story-</strong> By Michelle C (Skinny Gene Project, Chicago)<br /><br />Winston was a blue Weimaraner that I purchased from a breeder in May of 2006. I had been living in Chicago, IL for approximately 6 years before I even thought about taking on the responsibility of such a large and energetic dog. I also was an avid runner with multiple running partners that helped motivate me to run on not so nice days and for safety reasons while living in such a big city. As my life, career, and responsibilities started changing so did my running partners and my desire to run. That is when I decided it was time to get a dog that was able to run with me to keep me safe and to get me out running regularly again.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxSum1tcWoxMs6Cv34qx0fBOuNpydafbSxqh0SlXc0tsNzIoZBQBLSUwApBlxKhsmBbjucczBOnfN9t9sqrLn5CrhXHGnLw8nGrweulZN21HFxuaaZ6bVVBQWgA8dZPEPjTXgfqPAREQtd/s1600-h/img058.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 282px; FLOAT: left; HEIGHT: 203px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5376358867595845154" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxSum1tcWoxMs6Cv34qx0fBOuNpydafbSxqh0SlXc0tsNzIoZBQBLSUwApBlxKhsmBbjucczBOnfN9t9sqrLn5CrhXHGnLw8nGrweulZN21HFxuaaZ6bVVBQWgA8dZPEPjTXgfqPAREQtd/s320/img058.jpg" /></a>I had done my research, found a breeder in Iowa, and put down a deposit to secure the pick of the litter.<br /><br />When the puppies were six weeks old I went to Iowa to pick out which puppy would be mine and I instantly fell in love with the little pudgy, laid back Weimaraner with the blue collar.<br /><br />When I picked him up at 8 weeks old the breeder had told me that at his last vet appointment they had found that he had a heart murmur and that there was a 95% chance he would grow out of it. At that point I had an opportunity to take a different puppy, but I refused and went with my first instinct and in fear that he may not have a chance at a good home if I didn’t take him.<br /><br />Over the next 2 years, Winston’s heart disease progressed which made it difficult for him to be in the heat or to express his puppy spirit. At any chance he pushed the limits and loved every minute of it. Needless to say he didn’t have the chance to be my running partner, but he was my best friend. I lost Winston to heart failure on the evening of October 11, 2008 at 2 ½ years old.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCnkhtH15BISympc-b0gVt3JbPHTFeXJcBC0-E2EF6KjaboMoSXAtq-n4AVRfsK28wKzp-h5I2t42SfNUX0h41bYNx5W0UUiRe0fczcvf-0HNJITsb3-pXJagxgEdg6oTmJBz5Ll7lkiA3/s1600-h/img060.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 288px; FLOAT: left; HEIGHT: 209px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5376359279279778914" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCnkhtH15BISympc-b0gVt3JbPHTFeXJcBC0-E2EF6KjaboMoSXAtq-n4AVRfsK28wKzp-h5I2t42SfNUX0h41bYNx5W0UUiRe0fczcvf-0HNJITsb3-pXJagxgEdg6oTmJBz5Ll7lkiA3/s320/img060.jpg" /></a>The 2009 Chicago Marathon is on October 11, 2009 which is the year anniversary of Winston’s death.</p><p>Therefore, I thought it was fitting to run in his name for PAWS Chicago (Pets Are Worth Saving), which is the city's largest No Kill humane organization, focused on alleviating Chicago's tragic pet homelessness problem. Since PAWS Chicago's founding, the number of homeless pets killed in the city has been reduced by more than half ―from 42,561 pets killed in 1997 to 19,288 in 2008.<br /><br /><br />I believe all dogs and cats deserve a second chance at life and love! </p><p>Please support my efforts at <a href="http://marathon.pawschicago.org/runner/mcevera/">http://marathon.pawschicago.org/runner/mcevera/</a> or at a shelter near you! </p><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 393px; DISPLAY: block; HEIGHT: 250px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5376361215296133634" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7ay4HPBgiJQ8YSrxUVslcu27LHCMe87tY4-WcT7ozZg23GV12z9Y33mEF0vqypd7RZZ5Ocvpepsbw3yQvKb3WsTdjwzSfNJpVWRFfcHbuopxfJzzHSPVVURFe2UKwXfB8y-kd0U_l3brJ/s320/Winston.jpg" />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7806165024218515159.post-16697973207061522712009-08-25T16:44:00.000-07:002009-09-28T20:21:44.940-07:00A True Inspiration<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWYEX9WKOYtcAqIT3mIfs8x9gc9u15R1jdMegBoVeQxlL_bD1D2TLDft593z7ibn8JjpVADdN6BZhNb4nxp6wm-DL7WgNc497cC0zd3V8BKOBDWLf7wqBd1Rf0A9nzZf9BGmnlBUYC0SzW/s1600-h/Ms+Anne.JPG"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 249px; FLOAT: right; HEIGHT: 182px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5374350699730749346" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWYEX9WKOYtcAqIT3mIfs8x9gc9u15R1jdMegBoVeQxlL_bD1D2TLDft593z7ibn8JjpVADdN6BZhNb4nxp6wm-DL7WgNc497cC0zd3V8BKOBDWLf7wqBd1Rf0A9nzZf9BGmnlBUYC0SzW/s320/Ms+Anne.JPG" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><span style="color:#333399;">Annie’s Journey to the Finish Line</span> (Skinny Gene Project San Diego)<br /><br /><strong><span style="color:#333399;">Saving my life-One step at a time<br /></span></strong><br /><span style="color:#000000;"><em>I DON'T WANT TO DIE and I'm dying. I am this reality. I WANT TO LIVE and I'm living. I am creating this reality.”<br /><br />Like millions of other Americans, like YOU, I have faced adversity and been forced to hurdle obstacles more times than I can count. Despite every effort to fight, a series of medical conditions overcame my body. Before they were able to diagnose and stop the problem, the damage had been done. </em><br /><br /></span><em><span style="color:#000000;">I had to walk away from 10 years of service to the Navy. Images of my shipmates were replaced by the reflection of the overweight woman in the mirror that stared back me, suffocating my spirit and determination until nothing was left. </span></em><br /><em></em><br /><br /><em><span style="color:#000000;">Alone without my Navy family and without my own family I sank into depression and my health spiraled further out of control. Before I knew it, my mortality became a reality.</span></em><br /><br /><em><span style="color:#000000;"></span></em><br /><em><span style="color:#000000;">The Skinny Gene Project taught me that it is never too late to regain control of my life. Not only am I receiving the tools and resources I need to be successful, this organization gives me tremendous hope and I know I don't have to struggle alone. They support and believe in me, even when I start to lose faith in myself.</span></em> - Annie<br /><br />______________<br /><br /><br />After becoming a member of the Skinny Gene Project, Annie began working with our Registered Dietitian (Emily) and a physical trainer from <a href="http://www.truhealthandwellness.com/">Tru Health and Wellness </a>(Craig). With less than 30 pounds to go in losing her first 100 pounds, Annie set her sights on walking in the San Diego Rock n' Roll Marathon.<br /><br /><br />She trained vigorously for weeks. Then, a few weeks before the event, she fell. Annie injured her knee and was no longer able to compete. This was a devestating blow to Annie. It was happening again!<br /><br /><br />Several years ago, while in the Navy, Annie was training for the San Diego Marathon and had a horrible bike riding accident. She was immoble for months. This marked the beginning of her weight gain. This time however, Annie was determined to have a different outcome.<br /><br /><br />Although her knee injury prevented her from participating in any physical activity, she continued to lose weight. She focused on regaining her health ...<br /><br />AND<br /><br /><strong><span style="color:#333399;">Finally, on August 16th, Annie completed her first 5K.</span></strong><br /><br /><br /><br /><br /><div align="center"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYCNFRThTpfjyVjpm9A1YVhaSSRtWH35-BxwfzZoz5IczHKr8z6EtwJUDtEZjIMKOEP2whuPQbG5qm1vxU1791L4eEgP-fjDyQAQInFjifwoO3q_3MDOgpGYAQQHHW82pVBfkC4k7eB48B/s1600-h/Annie+crosses+line+first+5k.jpg"><img style="WIDTH: 317px; HEIGHT: 429px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5374369721146750834" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYCNFRThTpfjyVjpm9A1YVhaSSRtWH35-BxwfzZoz5IczHKr8z6EtwJUDtEZjIMKOEP2whuPQbG5qm1vxU1791L4eEgP-fjDyQAQInFjifwoO3q_3MDOgpGYAQQHHW82pVBfkC4k7eB48B/s400/Annie+crosses+line+first+5k.jpg" /></a><br /><br />Congratulations Annie! We are so very proud of you!<br /><br /><br /><br /><br /><br /></div>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-7806165024218515159.post-23904200272603737022009-08-25T11:55:00.000-07:002009-09-01T09:30:17.234-07:00Skinny Gene Project's September Shopping CartMaking healthier choices begins with what you decide to put into your grocery cart.<br /><br />Try to find a way to incorporate each of these items into your meals.<br /><br /><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 170px; DISPLAY: block; HEIGHT: 255px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5374005479960081794" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_hnB9DXN2I8TFmW914Gvgb9gMYoW-rGBfzweSmWPc-KN43gV8WVw9jydDfQSW0LkQvPtorMGWlZPQkf_RAZRJFZUNPRGe9gH0dojiwhoen6iuKjes18wXVqETtwBylZIUSfVB4ZD3IroC/s320/garlicharvest.jpg" /><br /><br /><strong><span style="color:#333399;">Avocados</span></strong> – The only fruit that is a great source of monounsaturated fats and are sodium and cholesterol free, essential for a heart healthy diet.<br /><br /><strong><span style="color:#333399;">Garlic</span></strong> – Adding garlic to season your meal not only increases the flavor, it reduces your risk of heart disease and cancer. Try to make garlic a daily flavor: fresh, dry, or powder.<br /><br /><span style="color:#333399;"><strong>Fiber One</strong></span> - Super start to your day and not to mention the added benefit of lowering cholesterol, managing your blood sugar, and satisfying your appetite. A ½ cup serving of Fiber One has 14 grams of fiber, meeting ~50% of your daily need and 1 gram of cholesterol lowering soluble fiber. Try a bowl for breakfast or stir a Tablespoon or two into your yogurt.<br /><br /><span style="color:#333399;"><strong>Tuna</strong></span> - Two servings of fish a week will provide you the essential fatty acids that will help lower your triglycerides and lower risks of cardiovascular diseases (such as heart attack or stroke). Canned white tuna is a great source of the Omega-3 essential fatty acid and quick fix for dinner on the weeknights!<br /><br /><strong><span style="color:#333399;">Green Beans</span></strong> - A great source of antioxidant rich vitamins and fiber that will help keep your blood sugar from spiking and your heart healthy. Buy fresh, frozen, or canned.<br /><br /><span style="color:#333399;"><strong>Whole grain pasta</strong></span> – Try Barilla Plus Pasta, made of 50% whole wheat and provides 7 grams of fiber per serving versus the regular white pasta’s 2 grams fiber per serving. Barilla Plus Pasta provides a rich source of protein and Omega-3 essential fatty acids.<br /><br /><strong><span style="color:#333399;">Tomato</span></strong> - One of the super vegetables containing phytochemicals that help protect you against cancer. Buy fresh year round, although best July through September!<br /><br /><span style="color:#333399;"><strong>Grapes</strong></span> – The rich purple color provided by the phytonutrients in grapes protects against heart disease.<br /><br /><strong><span style="color:#333399;">Yogurt</span></strong> - Eat 3+ servings low fat or fat free dairy daily can help reduce the belly fat! Yogurt provides friendly bacteria that strengthens your immune system and keeps your gastrointestinal tract healthy from harmful bacteria.<br /><br />Did you miss the August Shopping List? If so, <a href="http://skinnygeneproject.blogspot.com/2009/08/what-should-be-in-your-skinny-gene.html">click here!</a><br /><br />By Emily Barr, MS, RD, CNSCUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-7806165024218515159.post-34074347976532877912009-08-25T11:10:00.000-07:002009-09-01T09:26:13.910-07:00Not All Carbs Are Created Equal<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY11vgxF8N8ZgFJxJGArcemVRQjXbakeYxglcZyUAoOE0Ldg1a7GZMWyyUs6r4J-ibSe6OTDmupK6TZYLUn6-U_Kyu9x-EYtcw7aPhBwWzhjtz-EAybEsaw-UEld7oaDHsylDB6lU6fkaL/s1600-h/I'm+confused.jpg"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 213px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5373969293135468498" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY11vgxF8N8ZgFJxJGArcemVRQjXbakeYxglcZyUAoOE0Ldg1a7GZMWyyUs6r4J-ibSe6OTDmupK6TZYLUn6-U_Kyu9x-EYtcw7aPhBwWzhjtz-EAybEsaw-UEld7oaDHsylDB6lU6fkaL/s320/I'm+confused.jpg" /></a><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9hUhkZCauXd_dBzaqh_LYAXNllCaXpgjvwJgC7rGQOZ-pN1Or3td-B1PrIDaK8wdS1H-PVKUa6BNqmV9Xu1ux87OY9N0m5-jurcBvlNlxgaBf2-3afbz2XrczfR9lpzqzxqFE0vRVsNl7/s1600-h/I'm+confused.jpg"></a><strong><span style="color:#333399;">Chosing carbohydrates can be very confusing.</span></strong><br /><div><br /><br /></div><div align="left">Eating the right type of carbohydrate can be the <em>difference between substantial weight gain and weight loss</em>.<br /></div><div align="left"><strong><span style="color:#333399;">Eating</span> </strong>bad carbs can cause heart disease, diabetes, weight gain, hunger pangs, and can even trigger overeating. <strong><span style="color:#333399;">Good carbs</span></strong> are needed for proper brain function, helps your body burn more body fat, fills you up and keeps you from getting hungry.<br /><br /><strong><span style="color:#333399;">So don’t cut carbs; make better choices.</span></strong><br /><br />Using a simple ranking system known as a Glycemic Index (GI), we can clearly identify good and bad carbs. The GI indicates how much sugar is in a particular food, and how quickly that food will affect your blood sugar. </div><div align="left"><br /><span style="color:#6600cc;"><strong><span style="color:#000099;">“The whiter the bread, the quicker you’re dead”</span></strong><br /></span><br />White bread, potatoes, refined cereals, and several other high GI foods are quickly digested and cause sugar to pour into the blood stream. This surge of sugar causes the blood sugar to spike. Along with these spikes come severe drops in blood sugar, which causes excessive snacking and sugar cravings. These spikes also negatively affect the elasticity of the arteries and can lead to heart disease or sudden death<span style="color:#330033;">.</span><a style="mso-footnote-id: ftn1" title="" href="http://www.blogger.com/post-create.g?blogID=7806165024218515159#_ftn1" name="_ftnref1"><span style="color:#330033;">[1]</span></a><br /><br /><span style="color:#333399;"><strong>Fight the Fat.</strong><br /></span><br />Foods with a low GI are usually high in fiber and are digested slowly. This creates an opportunity for the calories from the food to be burned throughout the day as energy, instead of being stored as fat. Since there aren’t any high and lows, as there are with high GI foods, there aren’t the associated excessive snacking and sugar cravings. </div><div align="left"> </div><p align="left">Low GI foods, such as vegetables, whole grain products and beans, expand in your stomach and make you feel full longer.<br /><br /><strong><span style="color:#333399;">Benefits of eating a low GI diet</span></strong><br /><br />The following are clinically-proven benefits of eating Low GI foods:<br />Lose and control weight<br />Increase the body's sensitivity to insulin<br />Improve diabetes control<br />Reduce the risk of heart disease<br />Reduce blood cholesterol levels<br />Help you manage the symptoms of PCOS<br />Reduce hunger and keep you fuller for longer<br />Prolong physical endurance<br /><br /><span style="color:#333399;"><strong>Better life through better choices.</strong></span><br /><br />To assign a GI ranking, each food was individually tested in a clinically controlled setting. It can’t be determined by simply reading the nutritional information.<br /><br />LOW- GI is 55 or under<br />MED- GI is 56-69<br />HIGH- GI is 70 and above<br /><br /><br />Below are a few popular low GI foods. A complete listing of foods, including 1,300 foods (750 food groups) and corresponding GI ranking is available on our Skinny Gene Member’s Only Section. </p><div align="left"></div><div align="left"><a href="https://interland3.donorperfect.net/weblink/weblink.aspx?name=jmf&id=1">Click here</a> to become a Member Today and see the GI (and Glycemic Load) on all the food tested to date. (see <a href="http://www.skinnygeneproject.org/something_big.html#becomeamember">additional benefits </a>of becoming a member)<br /><br /><strong><span style="color:#333399;">LOW</span><br /></strong><br />All-bran cereal (42)<br />Apples (38)<br />Apple juice (40)<br />Bananas (52)<br />Brown Rice (55)<br />Buckwheat (54)<br />Carrot (47)<br />Chick peas (28)<br />Fettuccine (40)<br />Grapes (46)<br />Green peas (48)<br />Honey (55)<br />Kidney Beans (28)<br />Long grain white rice (52)<br />9-grain, multi-grain bread (43)<br />Oranges (42)<br />Peaches (42)<br />Peanuts (14)<br />Pears (38)<br />Sourdough wheat bread (54)<br />Whole Grain (100%)- (51)<br /><br /><span style="color:#333399;"><strong>MEDIUM</strong></span><br /></div><div align="left"><br />Beets (64)<br />Cantaloupe (65)<br />Coca Cola (63)<br />Life cereal (66)<br />Pineapple (59)<br />Sugar (table) (68)<br />Sweet potatoes (61)<br />White Rice (64)<br />Wild Rice (57)<br /><br /><strong><span style="color:#333399;">HIGH</span></strong><br /></div><div><br /></div><div align="left">Baked potatoes (85)<br />Cheerios (74)<br />Cornflakes (81)<br />English Muffin (77)<br />French Fries (75)<br />Grape Nuts Flakes (80)<br />Popcorn (72)<br />Shredded Wheat (75)<br />Watermelon (72)<br />Whole-wheat flour bread (71)<br />White flour bread (100)<br /><br /><a style="mso-footnote-id: ftn1" title="" href="http://www.blogger.com/post-create.g?blogID=7806165024218515159#_ftnref1" name="_ftn1">[1]</a> TAU study shows why simple carbs are bad for you by <a href="mailto:jsiegel@jpost.com">JUDY SIEGEL-ITZKOVICH </a>http://www.jpost.com/servlet/Satellite?pagename=JPost%2FJPArticle%2FShowFull&cid=1245924942086</div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7806165024218515159.post-66951097470013683772009-08-06T12:01:00.000-07:002009-08-06T13:11:54.638-07:00Focus on Fiber- Artichokes<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimULMQ9BA0_tGJgHfMLKatQ0tnFM1j9IGp-_GFCl-A154bm6fHjfWZs3uk94ZjqbZcC0fUPtCEqrCKIz750sR_p7NKV0LTMhbV7SNoeTHuGEBUdKKlrsjpqShUfK1nniVMb3zd-_DO3iG6/s1600-h/artichoke+image.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 116px; FLOAT: left; HEIGHT: 141px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5366946040340917730" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimULMQ9BA0_tGJgHfMLKatQ0tnFM1j9IGp-_GFCl-A154bm6fHjfWZs3uk94ZjqbZcC0fUPtCEqrCKIz750sR_p7NKV0LTMhbV7SNoeTHuGEBUdKKlrsjpqShUfK1nniVMb3zd-_DO3iG6/s400/artichoke+image.jpg" /></a><br /><div>DID YOU KNOW: If Americans doubled their intake for fiber, they could cut 100 calories from their daily diet - which could <strong>shave off 10 pounds of weight gain each year</strong>.<br /><br />Only 10 percent of Americans are getting the recommended amount of fiber in their diets. Are you getting 32 grams of fiber?<br /><br /><em>Here are many other benefits of eating a high-fiber diet:<br /></em><br />· Fiber promotes general wellness and intestinal health. It lowers the risk of developing heart attack, diabetes, high blood pressure, stroke, obesity, and certain cancers.<br /><br />· Fiber slows the rate of digestion, resulting in better blood sugar control.<br /><br />· Diets high in fiber and low in saturated fats have been proven to lower LDL cholesterol.<br /><br />· Diets adequate in fiber are linked with weight loss success due to its ability to satisfy the appetite by helping you feel fuller longer. This will prevent you from over-eating.<br /><br />· For the most part, foods high in fiber are usually lower in calories, therefore increasing intakes result in lower calorie consumption.<br /><br /><br /><strong>Try Artichokes! They have 6.5 grams of fiber?</strong><br /><br />Here are 5 easy recipes to incorporate Artichokes in your diet...<br /><br />Watch Video on how to prepare an Artichoke. <a href="http://www.artichokes.org/basic_prep.html">Click here</a><br /><br /><br /><ol><br /><li><a href="http://www.epicurious.com/recipes/food/views/Broiled-Chicken-and-Artichokes-241996">Broiled Chicken and Artichokes</a> Source :Gourmet</li><br /><li><a href="http://http//www.epicurious.com/recipes/food/views/Artichoke-Cherry-Tomato-and-Feta-Salad-with-Artichoke-Pesto-Crostini-353393">Artichoke, Cherry Tomato, and Feta Salad with Artichoke-Pesto Crostini </a>[SGP tip- use a whole grain baguette] Source Bon Appétit </li><br /><li><a href="http://www.epicurious.com/recipes/food/views/Grilled-Baby-Artichokes-with-Caper-Mint-Sauce-242603">Grilled Baby Artichokes with Caper-Mint Sauce</a> Source: Gourmet</li><br /><li><a href="http://www.epicurious.com/recipes/food/views/Lemon-Mint-Braised-Artichokes-352323">Lemon Mint Braised Artichokes</a> Source: Gourmet</li><br /><li><a href="http://www.foodnetwork.com/recipes/giada-de-laurentiis/artichoke-pesto-on-ciabatta-recipe/index.html">Artichoke Pesto on Ciabatta</a> Source: Food Network [SGP tip- use a whole grain baguette]</li></ol></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7806165024218515159.post-62204565792363362602009-08-06T11:58:00.000-07:002009-08-06T13:20:15.361-07:00Helpful Hint: Don't Eat the Worms!We promised to provide a newsletter with helpful tips to living a healthy lifestyle. Well, here’s a suggestion…<a href="http://www.marksdailyapple.com/top-10-craziest-diet-fads/"></a><br /><br /><strong>Helpful Hint #1: Don’t eat the worms!</strong><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirKqyTXOZjEqE4KjEC6x2bRtjhtKExYjRT5NKpVs5PNqOLzH2rWY76ZXuUw4kIhk0KGqA77AuwS0GP457V2RxFP87aXUnSg22PWGVMRvkfQddbnlreRuy5FtYH55lC5EAgVXB4y4LrZo2R/s1600-h/handful+of+worms.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 320px; FLOAT: left; HEIGHT: 213px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5366947309491180098" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirKqyTXOZjEqE4KjEC6x2bRtjhtKExYjRT5NKpVs5PNqOLzH2rWY76ZXuUw4kIhk0KGqA77AuwS0GP457V2RxFP87aXUnSg22PWGVMRvkfQddbnlreRuy5FtYH55lC5EAgVXB4y4LrZo2R/s320/handful+of+worms.jpg" /></a><br /><strong></strong><br /><strong></strong><br /><strong></strong><br /><strong></strong><br /><strong></strong><br /><strong></strong><br /><strong></strong><br /><strong></strong><br /><strong></strong><br /><strong></strong><br /><strong></strong><br /><br />Weight loss is a challenge of endurance, not speed. Sometimes we can be in such a hurry to lose weight that we will try any fad diet that promises to deliver results, no matter how unusual, daring or harmful it may be.<br /><br />Some people will go to any lengths to lose weight, including eating worms. That’s right, worms! On the once popular Tapeworm Diet, people would swallow a worm-laced pill and let the worms dine off any leftover food in the body. Did it work? Maybe, but at what cost?<br /><br />The great news is that you don’t have to eat worms, live on grapefruit or cabbage alone, or cut out all carbohydrates to drop a few pounds. Fad diets are designed for quick weight loss but not long-term success. The true question isn’t if they work. It’s if, and how long, you are able to do it<br /><br /><br /><em><strong>Instead of a quick fix, try making small changes that will lead to achieving long-term success.</strong></em>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-7806165024218515159.post-38344524903809712332009-08-06T11:52:00.000-07:002009-08-06T11:55:58.360-07:00Filling Up Without Adding the CaloriesOne of the most common complaints when trying to lose weight is feeling hungry all the time. Here are Skinny Gene’s tips or tricks to keep yourself feeling full and your weight on track! Our focus is maximizing the mealtimes and the foods you eat, while minimizing the calories by including fulfilling foods high in fiber. Give a few of these tips are try!<br /><strong><br />Everyday!</strong><br />· Try rating your hunger – 1 not too hungry to 5 extremely hungry. Your goal is to never let yourself get to a rating of 5. Keep snacks with you or at work, in the car, etc for unplanned events. Chances are that if you go into a meal extremely hungry you will overeat.<br /><br />· Enjoy your mealtimes, cut out the distractions (i.e. TV) and savor your food. Enjoy conversation! A mealtime should last 20-30 minutes, so be sure to eat slowly and try setting your fork down between bites.<br /><br />· Eat the low calorie and high fiber foods first, such as vegetables, salads, beans and fruits. These will help you feel full.<br /><br />· Wait 15-20 minutes before dishing up 2nd helpings.<br /><br />· Drink a glass of water prior to meals.<br /><br />· Watch the alcohol intake; it can lead to uninhibited eating and extra calories.<br /><br /><strong>When Eating Out!</strong><br /><br />· Substitute vegetables (not fried) for other side items.<br /><br />· Start with a clear soup or salad.<br /><br />· Lay off the bread or chips prior to a meal.<br /><br />· Eat slowly!<br /><br />· Share a meal with someone or plan on taking at least half of the dish home.<br /><br /><strong>When at Social Outings!</strong><br /><br />· Load your plate up with high fiber foods, such as raw vegetables and salad. Try small spoonfuls of the other higher calorie foods. Be sure to savor you food!<br /><br />· Focus on being social at parties. Position yourself out of arm’s reach of appetizers.<br /><br />· Be sure to bring a healthy dish to the party.<br /><br />· Make only one trip to the buffet.<br /><br />· Have a high fiber snack and some water prior to the event so you aren’t starving!<br /><br />By Emily Barr, MS, RD, CNSUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-7806165024218515159.post-57519187338010453752009-08-06T11:32:00.000-07:002009-08-25T13:51:39.889-07:00What Should be in Your Skinny Gene Shopping Cart<strong><span style="font-size:130%;"></span></strong><br /><strong><span style="font-size:130%;"></span></strong><br /><strong><span style="font-size:130%;">What’s in this month’s Grocery Cart?</span></strong><br /><br /><strong>Extra Virgin Olive Oil</strong> - Great source of essential fatty acids with unbelievable health benefits including raising HDL (“good cholesterol“) and lowering LDL (“bad” cholesterol)<br /><br /><strong>Mrs. Dash</strong> - Delicious salt free seasoning, helps keep your blood pressure low. Add to steamed vegetables, meats, poultry, fish, etc.<br /><br /><strong>Oatmeal</strong> - Super start to your day and not to mention the added benefit of lowering cholesterol. Try a bowl for breakfast or stir a scoop or two into your yogurt.<br /><br /><strong>Salmon</strong> - Two servings of fish a week will provide you the essential fatty acids that will help lower your triglycerides and lower risks of cardiovascular diseases (such as heart attack or stroke).<br /><br /><strong>Black Beans</strong> - A great source of fiber that will help keep your blood sugar from spiking. Buy in a can or in a bag, black beans are cheap too!<br /><br /><strong>Whole grain bread</strong> - Choose a bread with 3 grams of fiber per slice or more. The more fiber in your bread the better for your blood sugar control.<br /><br /><strong>Broccoli</strong> - One of the super vegetables that contains phytochemicals that help protect you against cancer. Buy fresh or frozen and enjoy!<br /><br /><strong>Blueberries</strong> - Either fresh or frozen, blueberries’ rich blue color provides hard to find antioxidants that protect you against cancer, acts as anti-inflammatory, and anti-aging.<br /><br /><strong>Milk</strong> - Eat 3+ servings low fat or fat free dairy daily can help reduce the belly fat! Don’t hesitate to add low sugar chocolate syrup for a treat, the bonus vitamins and minerals in milk out weigh the few drops of chocolate syrup!<br /><br />By Emily Barr, MS, RD, CNSCUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-7806165024218515159.post-5418411025341221152009-08-04T16:21:00.000-07:002009-08-06T11:31:52.299-07:00An Unlikely StoryWhen you think of a person with prediabetes, do you picture an outdoorsy, 32-yr old marathon runner, ex-high school wrestler, father of 2 children (ages 2 and 4), and entrepreneur?<br /><br />Probably not, but you should.<br /><br />A true family man and loyal friend to many, Jarod focused his attention on other people and began to neglect his own needs. He found himself to be 30 years old and 60 pounds overweight, so he decided to do something about it.<br /><br />Jarod used a fad diet program, kettle ball training, and even ran his first marathon in 2008. He lost some weight, but was unable to reach his weight loss goals. Frusterated, he came to the Skinny Gene Project for help. Not only did Jarod have extra weight to lose, but he also found out that he had prediabetes.<br /><br /><div><strong>Jarod’s Goals</strong>: within 90 days </div><br /><div>1.) Prevent diabetes- Bring his blood sugar from a prediabetic to a healthy range<br />2.) Lose weight- 7 % of his body mass or more</div><div>3.) Improve Running- Shave time off his 5ks, ½ marathons and marathons<br /><br /><strong>Jarod’s Skinny Gene Program</strong> </div><br /><div>1.) HbA1c test- Assess his risk for diabetes and heart disease </div><div>2.) 7-Day Food Analysis- Determine what foods and behaviors were slowing down his metabolism<br />3.) Ignite Your Skinny Gene- Personal, 1-on-1 consultation with a Registered Dietitian to teach him how to boost his metabolism<br />4.) 90-day Accountability- Continue the discussion with the dietitian to implement the program into his lifestyle </div><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 266px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5366311834312149394" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3b_dQPx8QvjSPlp-ln2RRkZXEun98JvJGzkTuV1ol6qlMnhxxN6Q5yJxL4duReFHQCnz4cygs0MYQbYwcQxVtUTqH6CFDfP9JF7wIsMhzua5evxFuuz1XqpiqEffc1aRqugLGiwBXyDqm/s400/45790-2914-004f.jpg" /><br /><br /><div><strong>Jarod’s Success</strong>- After 90 days<br />1.) Fought off prediabetes- A new HbA1c test showed that his blood sugar was in a normal range<br />2.) Lost 7.8% of his body weight<br />3.) Shed 17 minutes off a ½ marathon, and 30 minutes off the 2009 Rock n’ Roll Marathon<br />4.) Shared a moment of glory with his son</div>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-7806165024218515159.post-56210156729627560992009-01-10T10:25:00.000-08:002009-08-04T19:53:01.609-07:00Opening The Curtains Of Hope<span style="font-size:78%;">Check out our pictures at the end of this post!</span><br /><br />WOW, what a fantastic evening! We kicked off the New Year with class, and in our own unique Skinny Gene style. The featured event would be ANNIE, one the great classic musicals of our time. A performance we chose because it inspires HOPE, even in the darkest of times. Little did we know, that while we were working so hard to inspire others, it was our eyes that were ultimately opened in the end.<br /><br /><br />To understand why this night was so spectacular, let’s rewind and go back to the beginning. It began with a question…<br /><br /><br />How do we, a new (and financially handicapped:) non-profit organization, introduce our cause to the San Diego community in a way that embodies our overall concept and vision?<br /><br /><br />Our goal is simple: EDUCATE. EMPOWER. PREVENT DIABETES<br /><br /><br />Our concept and identity is unique: A new non-profit organization in San Diego that is dedicated to preventing diabetes by helping individuals at risk of developing this disease adopt a healthy lifestyle. In addition to providing the proper tools and resources to fight diabetes, the Skinny Gene Project provides a person with the ability to participate in fun social interactions that reinforce positive lifestyle changes.<br /><br /><br />Idea: Skinny Gene a classic social experience- Dinner and a Show.<br /><br /><br />Challenge: Provide a fun and social environment that clearly states who we are, creates awareness about our cause, and embodies our overall concept and vision?<br /><br /><br />To solve the problem, enter stage left… Red Letter Days (Bek and Mia)- truly an invaluable gift. Their vast understanding of our objectives, attention to detail, and out of the box solutions helped breathe life into the launch of the Skinny Gene Project.<br /><br /><br />Solution:<br /><br />1) Have the food catered by a well-known chef that can create delectable dishes that meet our strict dietary requirements<br /><br />2) Intermix information about our cause into the frame work of the décor and distribute prizes for learning about the Skinny Gene Project<br /><br />3) Create a social environment that focuses on common interests<br /><br /><br />We were elated when Bek and Mia informed us that they didn’t want to be just a part of the solution, but they’d rather play an integral role in the continued development of the Skinny Gene Project. They donated their time and services, and they utilized their resources to create a memorable night for all of us.<br /><br />SHOWTIME<br /><br />I stood in amazement as our guests were escorted up the stairs to our private reception under the Civic Theatre chandlers. Our guests were eager to learn about who WE are. They shared stories about how diabetes has personally affected their lives, or asked to join our fight to prevent diabetes.<br /><br /><br />I could clearly see that other people’s desire to support and participate in this cause has always been there. We just needed to provide an opportunity to turn that desire into action.<br /><br /><br />After seven years of trying to make an impact, it was actually happening! I was finally a part of a movement that would waken our community, and inspire our generation to take part in the reshaping of our community to create a healthier tomorrow.<br /><br /><br />A BIG THANKS to all the people who attended and participated in bringing our dream to light.<br /><br /><br /><br /><br /><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVxXbbMNSJVaXejM47vamjtjYBSeQY0zkH0qLUy46FKQjlwwvKuccdtTXOOKpEZf9ogY6ZnJapqW1kUuujup5QaukLwes8K1ju3kmUVY6uQOzdLVfHkW6ED3o0gg1IvzP6ExnXyhDI17sT/s1600-h/IMG_7905.jpg"><img style="WIDTH: 320px; HEIGHT: 214px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5366297613010266674" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVxXbbMNSJVaXejM47vamjtjYBSeQY0zkH0qLUy46FKQjlwwvKuccdtTXOOKpEZf9ogY6ZnJapqW1kUuujup5QaukLwes8K1ju3kmUVY6uQOzdLVfHkW6ED3o0gg1IvzP6ExnXyhDI17sT/s320/IMG_7905.jpg" /></a><br /><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8gH9VXRvll8hUxPxwYL9L8eNKsHlk25kKceq-UjSMuYMdgCDxq2E4O1R6olqMFOdEjiTmK5bYtEEPOxea4qz3lSMrSsIyypkhVsap1WZRaKl4oHcMIjKBsKhSQ5x-xP18vRMQMAC3g1u2/s1600-h/IMG_7986.jpg"><img style="WIDTH: 320px; HEIGHT: 213px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5366297493794623458" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8gH9VXRvll8hUxPxwYL9L8eNKsHlk25kKceq-UjSMuYMdgCDxq2E4O1R6olqMFOdEjiTmK5bYtEEPOxea4qz3lSMrSsIyypkhVsap1WZRaKl4oHcMIjKBsKhSQ5x-xP18vRMQMAC3g1u2/s320/IMG_7986.jpg" /></a><br /><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_Dgm23eMOn7a0PwBx1visBJQC3LnsBzwVuOIUUs8kGG47Z4spT_T8MSbWCh5jfsFlzuGG5QcrB0nhD4-o9GWDJ4zT8pDrU3K5i7RDZZLwyRykFC0v0InAn3v1Nc02IuN9T1ICTCv1h0AT/s1600-h/IMG_8015.jpg"><img style="WIDTH: 213px; HEIGHT: 320px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5366297342461843170" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_Dgm23eMOn7a0PwBx1visBJQC3LnsBzwVuOIUUs8kGG47Z4spT_T8MSbWCh5jfsFlzuGG5QcrB0nhD4-o9GWDJ4zT8pDrU3K5i7RDZZLwyRykFC0v0InAn3v1Nc02IuN9T1ICTCv1h0AT/s320/IMG_8015.jpg" /></a><br /><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEXgYx-FngnYGoNaYUjPwWph66__TioxbiROqfr1qt1vceb_H10K90xkCZ0mw4u6vQRZYaJfY7dLRQgW3E6AJZlhXkCHivnPOZdMuoq2dCSreAEkMJELFZ41YJXno_y3PClp-U7d7jiyIa/s1600-h/IMG_7968.jpg"><img style="WIDTH: 320px; 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