One of the most optimistic viewpoints on coconut oil comes from some recent studies that have concluded that saturated fat, the main health hazard in coconut oil, is mostly harmless. Several studies since 2015 have eliminated the connection between saturated fat and heart disease, although they are too preliminary for major organizations like the American Diabetes Association to pick up. On top of that, the saturated fat that is in coconut oil is a medium length triglyceride, meaning it is metabolized differently from more common, longer length fats. This different length is the cause of coconut oil’s therapeutic effects on several brain disorders. Its specific length allows coconut oil to have even more benefits, such as helping you burn more fat and calories, as well as curbing your appetite and even lowering blood cholesterol levels.

Coconut oil has a lot of potential, but the most important obstacle in its way is the lack of real research done about it. Without the time and numbers behind consumption of coconut oil, doctors recommend that you limit yourself to about a tablespoon a day before more studies are done to legitimize it as a true healthy food. While this oil may find its way into many households nowadays, stay informed, limit your consumption, and know the real risks and benefits here with us at Skinny Gene.

Designs by: Courteney Lisowski

If I was to eat a serving, and we all know that NO ONE eats just one serving, I would be more than halfway through my daily allotment. This indicates to me that this product is too high in added sugars, to be considered a healthy snack. Into the garbage pail it goes.

Is this wasteful? No, if it stays around I will be tempted to eat some, probably more than a handful even.  They have nothing of value to offer me except a blood sugar spike and a queasy stomach.

VS.

Here is a challenge for you: Practice at a sugar purge. Go in your cupboard and find a food with about the same amount of added sugar as my yogurt covered pretzels and toss it mercilessly.  Practice regularly until you feel you are ready to do a complete kitchen sugar purge. If you feel inspired to do the whole thing now, you have my blessing. Whatever you choose to do let me know about it. I want all the details. What food was it? How many grams of sugar? Was it a full purge or a trial run?

Photography by: Samantha Combs

According to a recent New York Times article, the American Academy of Pediatrics has “advised parents to avoid 100 percent fruit juice for babies younger than 6 months.” This may come as a shock to many, as the image of a baby drinking a bottle of apple juice is as fundamental as any.

This common misconception can have some real consequences, however, as outlined by Dr. Elsie M. Taveras, chief of the division of general pediatrics at MassGeneral Hospital for Children in Boston. One of the primary concerns in giving infants under one-year- old fruit juice of any kind, even 100 percent fruit juice, is that they can act as a type of “gateway drink”. There are studies indicating that infants who drink more juice in infancy are more prone to drink soda and sugary beverages later in life. This risk, along its classification by the American Academy of Pediatrics as a drink with “no nutritional benefits early in life”, makes grabbing for that carton of apple juice seem a lot more dangerous than it has seemed before. 

While facts may back up this scientific consensus, there may still be many who refuse to accept a practice that has been understood as cultural fact. I know when I asked my mom if I had been given fruit juice as an infant, there was not a second of hesitation before a calm “of course, why wouldn’t I?”. Even as I explained the statement procured by the American Academy of Pediatrics, there was still some hesitation in her eyes, and the rest of my family disregarded the information entirely.

Some practices are so ingrained into our daily lives that it seems absurd to change them even in the face of cold hard evidence, like the old practice of giving teething babies a few drops of whiskey to soothe their pain. These practices make their way into our daily habits, to the point where having juice with breakfast seems necessary. 

Despite experts like Dr. Man Wai Ng from the Boston Children’s hospital stating that “one hundred percent fruit juice should be offered only on special occasions, especially for kids who are at high-risk for tooth decay”, we still see portrayals of fruit juice as part of a healthy balanced breakfast over all genres of media. They make their way into our commercials and television shows, it is shown so often that any negative connotation that could potentially be aligned with it disappears. Despite the deep roots that juice drinking as young children has in our culture today, it’s spot is not an unchangeable one. 

In the face of this statement made by the American Academy of Pediatrics, there is a prime chance to change the cultural facts that have been written through the generations. Just as the image of the smoking father or mother has largely disappeared from our minds, perhaps the visual of babies drinking juice can as well.

Avoiding sugary drinks like fruit juice and opting for either whole fruit (when able) or sticking to formula/milk is a healthy change that needs to be implemented on a societal level. So remember next time to push apple juice to the back of the shelf, not into your pantry!

Designs By: Courteney Lisowski

Spring is just around the corner and is a great time for a fresh start. Spring cleaning does not just include cleaning out your closets. It can also be a time to clean out any naughty little eating habits that have snuck up on you over the winter season. As the weather warms and heavy soups, stews and casseroles lose their appeal, start taking advantage of seasonal spring food to add to tasty and heart-healthy meals.

By: Amy Loves It

Seasonal fruits and vegetables are at optimal flavor and quality, which makes it easy to follow a healthy diet when you incorporate spring food. Since they are in abundance in the springtime, they cost less at grocery stores and farmers’ markets. Buying in-season foods are grown closer to home so they don’t lose as much nutritional value due to shorter travel distances.

Seasonal produce not only taste good, but they also reduce the risk of heart disease and stroke. To take full advantage of spring’s healthy selections, try to concentrate on including a variety of colors in your everyday meals. Aim for colors such as dark leafy green vegetables (spinach and kale), yellow and orange (mango, peaches, squash, carrots), red (beets and strawberries), and blue and purple (blueberries and plums). Research shows that these fruits and vegetables contain different classes of phytonutrients, which are natural components in plants that may reduce the risk of heart disease, stroke, and some cancers.

Seasonal fruits and vegetables vary from region to region, but try some of these spring favorites in your meals and snacks during the upcoming months:

Apricots – Enjoy them dried or chopped in a refreshing spring salad.

Asparagus – Fire them up on a grill for just a few minutes for a delicious side dish.

Artichokes – Steam them and serve drizzled with a low-fat Italian dressing.

Broccoli – Serve them steamed of sautéed, or try them raw in salads or with a low calorie dip for a crunchy snack. Eat as much as you’d like since they are loaded with antioxidants and also high in fiber!

Chives – One of the many seasonal herbs that are especially good during the springtime.

Fennel – Available in early spring and also in summer and fall. With a slight licorice flavor, they add a unique taste and crunch to salads.

Greens – Spring greens include Swiss chard, mustard greens, and collard greens. Toss your favorite springtime greens in a salad, but try not to hide their natural flavors under a heavy dressing. Instead, drizzle with olive oil and a splash of lemon or lime juice.

Mango – Try in a refreshing smoothie or mango salsa for a springtime treat.

Spinach – A versatile vegetable that can be used in almost any meal or snack. Try in place of lettuce in sandwiches or burgers, add in salad, or sauté and serve as a side dish or in pasta.

Strawberries – Available through early summer, but may be sweetest in spring. Add in a mixed fruit bowl, tossed in salad, or mixed in strawberry balsamic vinaigrette.

No matter what time of year, there are plenty of ways to incorporate healthy, fresh fruits and vegetables into your diet. It is recommended to aim for at least five servings of fruits and vegetables a day. Making half of each plate full with springtime fruits and vegetables that are abundantly available will have you easily reaching the recommended daily number of fruit and vegetable servings. This spring, freshen up your eating habits with delicious seasonal produce!

As fall approaches and summer vacations come to an end, it’s time to get our brains ready to work at optimal levels for work and/or school. What better way to prepare for the months ahead than to stock up on brain food – foods that boost brain function by helping to increase concentration, boost memory, support sensorimotor skill and development, and help us stay calm when stressed. Although it sounds like a tasty appetizer for zombies, brain food affects children and adults alike, whether it’s needed for school or work, brain food can help in keeping your brain focused and nourished throughout the day for optimal performance.

Research reveals that what you eat affects your brainpower – how much information you retain, how well you perform day to day tasks, and how well you remember names and vocabulary. Improved brain function and academic success follows healthy lifestyles. Starting the day off with a power-packed breakfast is a perfect place to start for a productive work or school day. A healthy breakfast helps us to be more alert, become more engaged, stay focused, and solve more complex problems. Not only does healthy eating improve brain function to do well in work or school, but eating those healthy meals and snacks together at the table also contribute to academic success.

Avoid the afternoon slump and power through the day with these brainpower-boosting foods:

–          Whole grains. The brain is dependent on glucose (simple sugars) for fuel and relies on a steady stream of energy. The steady supply of glucose provided by whole grains improves alertness, concentration, and memory. Try to include brown rice, whole wheat, barley, oats and other whole grains to obtain the benefits of these healthy brain foods.

–          Blueberries/berries.  They may be small, but they are packed with powerful antioxidants that protect the brain from neurological damage, which promote strong cognitive function. Add at least cup of berries (blueberries, blackberries, strawberries, etc.) a day.

–          Wild salmon. Rich in omega-3 essential fatty acids, which are essential for brain function and also contain anti-inflammatory substances.

–          Nuts and seeds. This healthy snack is a good source of vitamin E and essential fatty acids that help to enhance brain function. Sunflower seeds in particular contain an important amino acid that helps to keep the brain alert and enhance mood, creating an attitude that is ready for learning.

–          Avocados. This fatty fruit is almost as good as blueberries in promoting brain health. They are high in monounsaturated fat, which contributes to healthy blood flow, leading to a healthy brain. This fruit is also known to lower blood pressure, which also promotes brain health.

–          Beans. This powerful brain food also contains omega 3 fatty acids that support brain growth and function. In addition, the complex carbohydrates and protein in beans help keep brain function level throughout the day.

–          Vegetables. Vegetables are packed with fuel for healthy brain function and are high in the antioxidant protective vitamins (Vitamin C, Vitamin E, and beta-carotene) that help protect brain cells from damage. Lean towards dark green leafy greens like spinach or collard greens, carrots, kale, broccoli, and brightly colored vegetables like red cabbage, sweet potatoes, pumpkin, and tomatoes.

–          Water. Cognitive ability depends on proper hydration and even mild dehydration effects brain function. Plenty of water is needed to keep the brain hydrated and helps to regularly keep minds sharp and clear.

Try packing some of these nutrient packed combinations as snacks to help keep you alert and focused throughout the day:

–          Whole grain cereal trail mix consisting of your favorite whole grain cereal, dried fruit, and chopped nuts/seeds.

–          Peanut butter and toast

–          Hummus and your favorite veggies

–          Chips and salsa

–          Low fat yogurt mixed with your favorite fruits and chopped nuts/seeds.

To buy organic or not to buy organic: that is the question.  It is safe to assume that Shakespeare never had to ask this question himself; however, it is a question we may ask ourselves.  For various reason we prefer to buy organic, such as for health by reducing the amount of pesticides and chemicals entering our body.  Even for the environment, as organic farming is less damaging to Mother Earth.  But buying organic may not be something everyone can afford.  On the other hand it doesn’t have to break the budget either.

Buying Organic Without Breaking Your Budget

There is an exceptional amount of added effort to produce organic crops and animals, and non-food items.  Organic farming utilizes natural fertilizers, such as compost for plants.  Crops are rotated or good old fashioned hand weeding is practiced to manage weeds.  Organic food and/or crops are generally produced using eco-friendly practices without use of synthetic chemicals, genetically engineered materials, sewage sludge or irradiation.  Animal products certified as organic must come from livestock that has had access to the outdoors, has not been treated with hormones or antibiotics, and has been given organic feed.  Therefore, by following these national standards, organic will usually possess a higher cost.

The Dirty Dozen vs Clean 15

Buying organic may be costly, but everyone can take part in the organic movement by being a thrifty shopper.  If your produce budget is minimal, think about buying organic for at least these food items considered to be a part of the “Dirty Dozen.”  The Dirty Dozen is a list provided by the Environmental Working Group of the top fruits and vegetables tested for the highest level of pesticide residue.

The Dirty Dozen includes:

1. apples
2. strawberries
3. grapes
4. celery
5. peaches
6. spinach
7. sweet bell peppers
8. imported nectarines
9. cucumbers
10. cherry tomatoes
11. imported snap peas
12. potatoes

PLUS  these which may contain organophosphate insecticides, which EWG characterizes as “highly toxic” and of special concern:

1. hot peppers
2. kale/collard greens.

For a full list of the Dirty Dozen, as well as the list of the Clean Fifteen; top fifteen fruits and vegetables with the least amount of pesticide residue, click here.  If some of these fruits or vegetables or other food items like milk or eggs are purchased often, go organic.

Other Tips to Buy Organic on a Budget:

• Get them in season.  They will be more affordable, and possibly half the cost.  Have a family day, and go to the local farmer’s market to see what fruits and veggies are in season.
• Buy in bulk.  Only buy organic foods if it can be used or stored without spoiling.
•  Compare prices.  Fresh vs. frozen or dried vs. canned varieties of organic foods may be cheaper than fresh.
• Use coupons.  Look for deals in the Sunday ads, daily grocery mailers or online websites to find coupons for organic products.
• Menu planning.  Plan a menu based on the deals you find, which will help stay within budget.
• Go generic.  Try the generic organic version that is similar to the brand named product.
• Plant a garden.  Grow your own organic produce, and another great idea to incorporate the entire family or even the community for a community garden.

Utilizing these tips ultimately prevents you from taking a mini loan out just to purchase organic. Instead it provides options for everyone to acquire organic foods.  If you have a food budget already set in stone, don’t break it; remember, go organic if it is something you use the most.

Springtime has arrived and with this season comes spring cleaning. While you’re getting ready to clean out old storage items and organize closet spaces, why not spring clean your bodies as well by throwing out processed foods in your kitchen and replacing it with fresh fruits and vegetables? Spring clean your metabolism by clean eating and improve your life one meal at a time.

What exactly is “clean eating”?

“Clean eating” is a trend that is suddenly everywhere, but what does “clean eating” really mean? The term means to eat the best and healthiest options in each of the food groups, embracing foods such as vegetables, fruits, whole grains, and healthy proteins. This includes staying away from junk foods and processed foods. When you are eating clean, you try to give your body the best fuel that is out there, which are foods that will keep you healthy and at a healthy weight. Clean eating is not necessarily about weight loss, but it focuses on general health.

The current craze of “cleansing” or eating only raw food or fresh juices for a set period of time is not the same as clean eating. In fact, our organs are what cleanses are bodies of toxins. The main idea is to replace processed foods, pastries, and fried foods with more fruits and vegetables. You’ll definitely feel the difference!

Clean eating can also entail looking more closely at where your food comes from. This could mean buying organic produce to avoid pesticide residue, or avoiding meat that comes from large factory farms. It is possible you might spend a little more money on high-quality meat and produce and more time preparing meals from scratch rather than heating up packaged convenience foods. But, as clean eating advocates say, it may be more expensive to eat clean and healthy, but it is an investment in your future health that you may otherwise pay for in the long run.

Here are some tips to get you started on clean eating:

• Try fresh fruits and vegetables instead of salty and sugary packaged foods to eat as snacks.
• Instead of buying blueberry yogurt with added sweeteners and less than 5% real blueberries, buy unsweetened yogurt and add your own fresh fruit.
• Try to buy meat from a farmer’s market in your area or at a grocery store, look for grass-fed meat and dairy products without hormones or antibiotics.
• Instead of margarine, try substituting it with grass fed butter or avocados to have with your whole grains or veggies.
• When you’re screaming for ice cream, save calories and fat by drinking a fruit and low-fat yogurt smoothie instead.
• If you love to savor the crunch, skip the full-fat chips and try more satisfying crunchy snacks such as pretzel chips, nuts, or whole-grain tortilla chips.

Clean eating has been a recent major movement amongst people who want to feel good about what they put into their bodies. The main principle of eating clean is replace processed foods with wholesome, fresh, and natural foods. For example, instead of a banana nut muffin, eat a banana and a handful of nuts. Clean eating may be a bit overwhelming at first, especially if you have a lot of changes to make. Try to make little changes every day and don’t beat yourself up if you make mistakes. It is what you do the majority of the time that counts.

Here are 5 steps to get you started on eating clean and maintaining a healthy lifestyle.

1. Let the ingredients guide you. The first thing a clean eater looks at is the ingredient list of the product they are interested in buying. Reading the list is the only way to really know what is in your food and help you choose foods that are as close to their natural state as possible. A good rule of thumb is to look for the number of ingredients (the fewer the better) and if they are all “real” and recognizable ingredients—a list that practically reads like a recipe you could recreate in your own kitchen.

2.Eat lots of plants. Eat mostly foods that are off a tree, bush, plant or vine. The idea is to stay away from anything that has been altered in any way (by food corporations).

3. Enjoy whole grains. Eat grains that are still complete and haven’t been broken down. Stick to brown rice, whole wheat and other whole grains. The 2010 Dietary Guidelines for Americans recommends that at least half of all the grains you eat are whole grains. They are good sources of complex carbohydrates and some key vitamins and minerals. They’ve also been linked to a lower risk of heart disease, diabetes, certain cancers, and other health problems.

4. Eat a healthy breakfast. Eating a nutrient-rich morning meal shortly after getting out of bed literally wakes up your metabolism. For example, try an oatmeal with almonds and berries or a spinach and feta omelet with a slice of whole grain toast.

5. Do it yourself. One aspect of clean eating is replacing packaged foods with homemade versions. These days, with the internet at our fingertips, you can find a clean recipe for just about anything. For example, for a stir-fry, instead of buying a pre-made sauce, loaded with sodium, sugar, and preservatives, whisk together a little brown rice vinegar, fresh squeezed citrus juice, minced garlic, and fresh grated ginger.

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 Images courtesy of Marianna Lyubskaya