The acknowledgment and legislative commitment shown by California puts it in league with only two other states, Minnesota and Montana, as states that provide diabetes prevention programs as a Medicaid benefit. Daniel Zingale, senior vice president at the California Endowment, said, “What’s revolutionary about this change is that it finally starts to recognize that by investing modest amounts on the front end on prevention, we can save enormous amounts in the long term”. This change helps Skinny Gene to continue doing what we have been doing, and will allow roughly 25,000 prediabetics to receive DPP care every year through their insurance. The only requirements to benefit from this bill is to be overweight and have high blood sugar levels, so that the ones who receive care are those who need it most.

Designs By: Courteney Lisowski

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

GET THE SKINNY…

Dr. David Agus, one of the world’s leading cancer specialists. Check out what he has to say about the risks vs. the rewards. Watch this video to find out..

• What the reports says now, that it didn’t before
• How much does eating processed meat elevate your risk for colon cancer
• What is considered a healthy amount of red meat to eat
• What is the healthiest diet you can do

Eating your favorite dessert can be a bittersweet moment as you try to enjoy the rich, decadent flavors while not trying to think about what the next bite is going to do to your waistline. 

While foods and drinks with added sugar taste good, they can negatively impact nutrition and health by displacing healthier foods and causing you to gain weight from the excess, empty calories. When your diet is chronically high in sugar, especially added sugars, your health can be undermined since sugar can suppress the immune system, promote excess inflammation, raise insulin levels, and contribute to aging, weight gain, and disease. However, a small serving of sugar or the occasional sweet treat is not going to instantly translate into a new wrinkle or trigger multiple organ failure.

According to the American Heart Association, the amount of added sugar you can eat a day depends on your “discretionary calories” — your calorie budget beyond what you need to run your body without overindulging. Your discretionary calorie allowance depends on your age, sex, and activity level.

“Most American women should eat or drink no more than 100 calories (approx 6 tsp) per day from added sugars, and most American men should eat or drink no more than 150 calories (approx 9 tsp) per day from added sugars,” states the AHA.”

You can still keep sugar in the diet as long as you aim for more natural sugars (such as in fruit) that also contain desirable nutrients, or stick to your favorite dessert, but consume in moderation. So the next time that rich chocolate cake is calling your name, try some of these tips to satisfy those sweet cravings:

1)      Avoid sugary drinks. According to the American Cancer Society, almost half of sugar consumption in the typical diet comes from sweetened beverages, which includes soda, sweetened teas and juice drinks, and sport drinks. Instead, try swapping these sweet drinks with sparkling water and add lemon (or another fruit) or a splash of fruit juice instead.

2)      Sweeten foods yourself. Buy unsweetened tea, plain yogurt, or unflavored oatmeal and add sweetener or fruit yourself. You are likely to add less sweetener than the manufacturer and you know exactly how much is in your food or beverage. Sometimes it is easier to limit sugar when you see how much is physically added. Would you be more inclined to eat or drink something if you knew it had 16 teaspoons of added sugar in it?

3)      Aim for options that will override cravings for sweets. Eat naturally sweet food such as fruit, some peppers, natural peanut butter, dipped fruit, yogurt, baked apples, fruit & yogurt popsicles, fruit salad, dark chocolate, unsweetened applesauce (or other pureed fruit), and frozen yogurt to satisfy your sweet tooth. Be sure to check the nutrition label for any added sugars or sweeteners!

4)      Focus on fruit. Get your sugar from fruit since fresh produce also contains lots of vitamins, minerals, and fiber. For dessert, try sliced mango, frozen banana slices, and grapes or papaya drizzled with vanilla yogurt.

Healthy sugar substitutes may not necessarily be lower in calories, but most are sweeter, which means less can be used to satisfy those sweet cravings. This means that less can be used while still adding enough sweetness to your favorite treats without the extra calories. Replacing sugar in your diet may help control type 2 diabetes and aid in weight loss. Substituting sugar is most effective when used as part of an overall healthy diet and regular exercise plan. So the next time you’re fighting the urge to indulge in a sweet treat, try some of these healthy sugar substitutes so you can bake your cake and eat it, too!

Resist the urge to splurge on sugar

1) Honey – this ingredient works well in moist, dense, full-flavored bakes. It is sweeter than sugar so you need less. To substitute honey for white sugar in baked goods, you can use ¾ cup or less of honey for every 1 cup of white sugar. You will also need less fluid since honey is a liquid and adds a lot of moisture to a recipe. However, use in moderation since it is high in calories and causes increases in blood sugar in high amounts.

2) Brown Rice Syrup – made with brown rice that is cooked with cultures and enzymes to break down the starches. This ingredient is half as sweet as sugar and has a mild flavor, which is great for cooking and baking. Check the nutrition label to make sure other sweeteners are not included in the ingredients. This ingredient can be substituted on a 1:1 ratio for other liquid sweeteners in baking.

3) Agave Nectar – derived from a spiky, desert-dwelling plant, agave nectar (also known as agave syrup) makes a good substitute for golden or maple syrup and is available in mild or rich flavors. It has a low Glycemic Index, but it is about 33 percent sweeter than sugar, so you will need less. Though more research needs to be done, agave appears to have minimal effect on blood sugar and insulin levels, but be sure to use in moderation because of its high fructose content. Agave nectar works well in chewy bakes like pancakes as well as sticky cakes or muffins.

4) Stevia – a natural, non-nutritive sweetener extracted from the leaf of a stevia plant. This natural ingredient is 200 times sweeter than sugar and can be substituted into baked goods.

5) Fruits & Vegetables – naturally sweet ingredients such as fresh, frozen, or dried fruits (apricots, bananas, dates, raisins, and figs) and grated sweet vegetables (carrots, parsnips, and beetroot) all work well in bakes and cakes. These sweet substitutes add moisture and density as well as fiber and other essential nutrients including vitamin C, potassium, and iron.

6) Applesauce – swap a ½ cup of white sugar with an equal amount of unsweetened applesauce. The natural sweetness is a perfect addition to your favorite after-dinner treat.

7) Cinnamon – spice up your treat with this in ingredient, adding subtle sweetness, boosting immunity, without added calories.

8) Mashed Bananas – use as a butter and fat substitute in baking. This fruit is high in potassium, which helps lower blood pressure, while keeping your digestive system in check. To ensure the right texture and firmness, cut down the amount of moisture in your recipe by using less milk or water when using mashed bananas as a sugar substitute.

Also, try some of these additional tips in using substitute natural sweeteners in baking:

• Reduce amount of sugar by ½ and intensify sweetness by adding vanilla, nutmeg, or cinnamon
• Substitute syrup with pureed fruit such as unsweetened applesauce or prune puree
• Instead of frosting, sprinkle cakes or muffins with powdered sugar or cocoa, or make a glaze and drizzle lightly

While being a mother means caring for others, it may be hard to find time to care for themselves and be mindful of their health. In the midst of karate lessons, soccer games, bake sales, errands, work, laundry, and dinner (just to name a few), moms often find it impossible to spend time taking care of their health. How will everyone manage when mom is too sick to take care of them and their activities? This article will identify some of the barriers that mothers face to good health and how to overcome them. Squeezing more time into a jam-packed day may sound unmanageable, but the best way to look at it is including physical activity and healthful eating into the daily routines that moms already partake in.

Fitting in Physical Activity

Mothers may want to be more active but have to overcome barriers to fit fitness in. Here are ways busy moms can include more physical activity in their day:

• I don’t have enough time. 150 minutes of moderate-intensity aerobic activity (or “cardio”) a week is recommended for adults. This may seem like a lot of time, but you don’t have to do it all at once. You can break it up into 10 minute increments at a time! (Sound a little better?) Try going for a 10 minute brisk walk, 3 times a day, 5 days a week. You can include this during your lunch break, running errands, or as a family activity after dinner. Try parking further to allow more walking in your day or take the stairs instead of the elevator. Try bicycling to the store if it’s not too far and the area is safe. As long as it lasts for 10 minutes and gets your heart rate up, it counts!
• It’s hard for me to get motivated to exercise. Buddy up! Ask a family member, friend, or neighbor to take a walk with you or join a class together.  Chances are, you will be more motivated to exercise if you have a partner to join you. Motivate each other to exercise. Find another mom and set up active play dates with the children so that everyone can join in on the fun!
• I am too tired and have no energy to exercise. Believe it or not, but taking a walk may be better than a nap for boosting energy and fighting fatigue. Research suggests that engaging in regular exercise helps in increasing energy levels in the long run. Your body creates more energy as your activity increases! Fatigue is often caused by dehydration so be sure to keep yourself hydrated!
• I don’t have anyone to watch my children. Take them with you! With all the activities they’re involved in, why not join the fun? Children are encouraged to be engaged in 60 minutes of physical activity every day. Practice their sports with them. Play with them outside or at your favorite park. Take a walk around the neighborhood. Play tag. Throw around a football, Frisbee, or baseball. Not only is the exercise good for you and your children, this is also a good time for family bonding!

Healthy Meals for the Whole Family

Don’t forget to include healthful eating in the mix! With more working mothers, there is lower frequency of weekly family meals, which can lead to unhealthy choices such as fast food or TV dinners. It may be hard to get a healthy meal together when there is a lot going on, but here are some tips to include more healthy meals that the whole family can enjoy:

• Healthful eating may be achieved by pre-planning. It is hard to pack meals when you’re busy or have a lot going on. The evening before, try to make it a routine to plan what you will eat the next day. Package snacks into portion sizes and try to make it easy and accessible to put together meals the next day for you and your children.
• Take advantage of weekends or not-so-busy days to cook several meals for the week ahead. Separate meals into containers. Freeze them to be warmed up later to save time during busier days.
• Get the family involved! Make it a fun activity for the whole family to prepare meals together. Kids can partake in tasks such as mixing, sprinkling, washing, and assembling ingredients together. Not only does it save time for you, but it can be a great learning opportunity for the kids as well.
• Plan economical and healthful food shopping. Plan a day to complete all of your grocery shopping for the week. (Again, this ties into planning ahead). Research and choose produce in season, to get the best prices and food quality. Pick healthy items that can be used in multiple dishes.

There is a certain amount of trial and error that goes into the process of learning to eat healthy. Once you finally nail the art of nutritious eating, you don’t want to flush all your hard work down the toilet simply because you’re vacationing. Here’s how to stick to your healthy eating plan while you’re on vacation.

Eat Before You Hit the Road

If you are traveling by air, eat a healthy meal before you get to the airport. This will minimize the likelihood of you raiding the vending machines and snack shops for cookies, chips and other fatty items. Also, stash a few healthy snacks like raisins, nuts and sunflower seeds in a plastic baggie and put them in your pocket just in case you get hungry while you are waiting for your flight. The airport can be a very difficult place to find healthy food. Make sure to look for grilled chickens and salads whenever possible.

If you are traveling by car, pack a cooler full of your favorite health foods. This will keep you from swinging by fast food joints and ordering greasy burgers and fries. Turkey on whole wheat, low fat yogurt, water, carrot sticks and boiled eggs are nutritious options you might consider packing. Also, avoiding fast food places at all costs is very important. Even the salads that you order from fast food joints are processed and not good for you.

Eating Right at Your Hotel

The most important aspect of your trip is your hotel, after all you are living there for the time being. Make sure that you plan ahead and find a place that offers the appropriate amenities and offerings that will allow you to maintain your healthy lifestyle while you are away. I have found that some due diligence can go a long way in this regard. On my most recent trip I found a great site that listed reviews for Las Vegas hotels regarding every aspect that you could possibly imagine. Not only was their detailed information on the hotel itself, but also on the restaurants in the surrounding area. This made it easier than ever to plan out the places to eat and stay healthy within as well as outside of the hotel. Stay at a hotel that has a grocery store nearby. After you settle in, stop by the store and pick up some healthy food to keep in your room. If you have a fridge in your room, you can buy low fat yogurt and lean meats. If you do not have a refrigerator, such foods as oatmeal, nuts and fresh fruits and vegetables are ideal.

Eat at Dine in Restaurants

Going out to eat and sampling native food is part of enjoying a vacation. Opt for dine in style restaurants instead of fast food joints. They tend to offer a better variety of healthy menu options. Choose dishes that are broiled, baked or steamed. Forget such fatty side items as onion rings, French fries, cheesy soups and loaded potatoes. Replace these foods with steamed veggies, salads or small, plain baked potatoes.

If portion sizes are large, share a meal with a friend of family member. If you have somewhere to store leftovers, ask for a carry out box and put half of your meal in the box to take with you.

A vacation gives you a chance to unwind and get away from the stresses of everyday life. The above tips will keep you from overindulging in too many unhealthy foods and sabotaging your health while you are on vacation.

ABOUT COLE MILLEN

Cole is an avid traveler and foodie who never forgets that life’s best memories are made through real life apprehension of legitimate “experiences.”

The month of May is typically known for Mother’s Day, but what is often overlooked is that the month of May is also National Drink Water Month, with National Drinking Water Week being celebrated from May 5^th – May 11^th. Especially with the hot summer months approaching, keeping our bodies hydrated is important, and what better drink to hydrate ourselves with than water? – It’s refreshing, readily available, and zero calories! It is a healthy alternative as opposed to sugary beverages that add extra calories with little nutritional value. So when you’re thinking of what to drink (and what to offer your loved ones) on a hot day, quench your thirst and stay cool with a refreshing glass of water!

The Clear Way to Quench Your Thirst

Water is the perfect drink to quench your thirst, especially during the warmer months of the year. Not only does it keep your body hydrated, but it has other benefits that are essential to your health. Drinking enough water helps your body internally by helping your kidney and bowel function. This is important in getting rid of toxins in your body and preventing constipation. Water also helps keep your skin looking and feeling healthy and helps control the extra calories!

If you think you are not drinking enough water, follow these tips to increase your intake and reap the benefits of water:

• Enjoy a refreshing glass of water with every snack and meal.
• Get decorative re-usable bottles to bring with you for easy access. Add ice to keep cold.
• Make spa water. Add herbs, fruit or vegetables (like mint, strawberries, or cucumbers, for example) to water. Chill before serving.
• Refrigerate water in pitchers or re-usable containers. Let your kids pick containers with fun characters on them.
• Make fruity ice cubes. Add a piece of your favorite fruit to water in ice cube trays.
• Add more fruits and vegetables to your diet. About 20% of our fluid intake comes from these foods with high water content.

Try this Spa Water Recipe!

Cucumber Melon Water

• 1 large cucumber, sliced
• 1/4 honeydew melon, cubed
• 1/4 cantaloupe, cubed
• 1 half gallon of water

Place cucumber, melon, and cantaloupe in a pitcher and add water. Allow flavors to blend at least two hours and then serve in glasses over ice.