We are proud to announce that Solaire is our featured partner.

You can shop knowing you’re not only saving lives, but with the new Solaire Trimwear, you’ll look great doing it too.

SPRING INTO ACTION….GET 50% OFF ANY ITEM ON SHOP SKINNY GENE (through June 20th) Enter discount code “GetFit” at checkout! Offer available while supplies last.

Solaire Trimwear – Burn More Calories. Reduce Cellulite. Purify Your Skin.

Solaire Trimwear is designed to instantly slim down your figure by using targeted compression that holds everything in place, while helping you burn more calories and reduce the appearance of cellulite.

“Trimwear is specifically designed to help women achieve their fitness goals and look great while they’re doing it. We believe that the clothes we wear inspire us to perspire.”- Solaire Trimwear

 

The Solaire Trimwear is a difference you and feel, others will see, all because of because of these…

 4 C’s –  Calories, Comfort, Commitment to Excellence, Company History

CALORIES

Whether you are trying to get fit or stay fit, maximizing your calorie burn is key to success. Solaire Trimwear is designed to help you burn more calories while you exercise, work, and play.

• Active Compression: The ultra-snug, second-skin fit reduces muscle fatigue and maximizes your muscle’s efficiency
• Therma-slim technology: Thermo-conductive fabric absorbs and retains your natural body heat, allowing you to burn more calories during your active day.

Your increase in weight loss with help improve your body’s overall circulation and may decrease the appearance of cellulite.

COMFORT

Working out and trying to lose weight is difficult, so why not allow yourself a bit of comfort in what is usually an uncomfortable situation.

• Targeted Compression:  Feel confident knowing the targeted compression is holding everything in place, allowing you to move freely and exercise without worry
• 3D Garment Design: Solaire experimented with hundreds of functional athletic fabrics to ensure your comfortable body shaping athletic wear is the perfect fit while you “get fit”

 COMMITMENT TO EXCELLENCE

It helps to do your best, when you have the best, which is why Solaire is committed to providing you with only the best product available. All Solaire garments are handmade and inspected by hand. If the garments aren’t top-notch, they end up as filler for punching bags, as they absolutely do not sell Solaire garments that don’t make the grade.

COMPANY HISTORY

The Solaire Trimwear is a new line of body shaping athletic wear, but the company isn’t new to the slimming apparel industry; they’re actually pioneers. The technology in Solaire is based on the companies flagship product, Solar Belt Waist Trimmers, which after 40 years and over 20 million sold, is still the most successful slimming product of all time.

Now the company is back to once again defining the slimming apparel industry, but this time with Solaire Trimwear.

Solaire offers a happiness guarantee! So if your pants aren’t a perfect fit, simply send them back within 30 days for an exchange or full refund.

Volunteer with Team Skinny Gene at the San Diego Half Marathon on March 6th, 7th, or 8th.

If you live in or around San Diego, we could really use your help at the upcoming San Diego Half Marathon (SDHM).

The SDHM is a premier race that donates 100% of its profit to local charities to help uplift our community. For it to be a success, we need your help. There are several different opportunities to get involved.

A few hours of your day can add years to somebody else’s life! 

ABOUT TEAM SKINNY GENE  & THE SAN DIEGO HALF MARATHON

The San Diego Half Marathon is a premier race that celebrates the beauty of San Diego, while raising money to help its communities.  This event is unique in that 100% of the net profits from the race will be given to chosen charities. We, the Skinny Gene Project, are honored to once again be selected as a chosen charity for the 2015 San Diego Half Marathon.

One of the ways we participate in the race is by helping to provide volunteers. In total, the San Diego Half Marathon will need 1,000 volunteers to ensure the quality of experience they pride themselves in providing as a premier race. To help, we have committed to recruit a minimum of 100 volunteers for the event. The half marathon has generously offered to donate $500 to the Skinny Gene Project per 10 volunteers we bring to help with the event. If we reach our goal of 100 volunteers, we will be able to use the $5,000 to fund our 12-month diabetes prevention programs in a new clinic in an underserved community.

The Skinny Gene Project is currently the only organization with a CDC (Centers for Disease Control and Prevention) based, clinically-proven diabetes prevention program in San Diego County. The program is offered at no charge in low-income neighborhoods that have an increased risk for diabetes. Without generous donations from our supporters and help from volunteers, our program would not be available to those who need it most.  

HOW YOU CAN HELP

There are several opportunities (see below) to get involved and volunteer at the race’s Sports and Fitness Expo (March 6th and 7th) or at the half marathon (March 8th).

Examples of volunteer opportunities include:

• Friday, March 6th 2:30 pm- 7:00 pm : Help check in runners at Sports Expo
• Saturday, March 7th 4:00 pm- 8:00 pm : Help assemble tote bags for runners
• Sunday, March 8th 5:30 am-8:30 am: Help release runners (in waves)
• Sunday, March 8th 5:30 am-8:30 am: Help with gear check
• Sunday, March 8th 7:00 am-11:00 am: Help at a water station on the route

You will receive free volunteer t-shirts and community service hour certificates (as needed). An optional training session will also be provided.

Volunteers can sign up as an individual or as a group. Although the race may seem far away, we need to start recruiting volunteers without delay.

HOW TO REGISTER TO VOLUNTEER

If you are interested in signing up, please send an email to volunteer@jmossfoundation.org and indicate on which date (March 6th, 7th, or 8th) you would like to volunteer. We will check to see which jobs are still available and help you get registered.

Here’s how your donation can really make a difference!!

CLICK HERE TO DONATE  

You can also mail donations to:

Skinny Gene Project
10620 Treena St. Ste 230
San Diego, CA 92131

Tax-ID: 26-2396330

Growing up, I began to understand the importance of healthy eating and the effects that poor diet and limited physical activity have on the body when both parents were diagnosed with type 2 diabetes. Watching them become dependent on medication to help control their blood sugar levels led me to want to pursue a career that involved nutrition and promoting a healthy lifestyle.  More importantly, having both parents with diabetes definitely made me more aware of the disease, its potential complications, and prevention strategies to make sure I would not suffer the same fate.

Risk Factors for Diabetes

Type 2 diabetes occurs when the body becomes resistant to insulin or when the pancreas stops producing enough insulin to maintain normal blood sugar levels in the body. Although the development of this chronic illness is not fully understood, there are certain risk factors that may increase the risk such as:

–        Excess weight, which is a primary risk factor for type 2 diabetes, however not required to develop the disease. The more fatty tissue you have, the more resistant your cells become to insulin.

–        Fat distribution. Risks for developing diabetes increases when body stores fat primarily in the abdomen/stomach area in comparison to fat being stored elsewhere in the body, such as hips or thighs.

–        Inactivity. Less activity equals greater risk since it helps control weight. Increasing activity also helps the body to use glucose as energy and makes cells more sensitive to insulin.

–        Race. It is not clearly defined why, but people of certain races are more likely to develop type 2 diabetes such as Blacks, Hispanics, American Indians, and Asian Americans.

–        Age. Risk also increases as you get older, especially after the age 45. It may be due to less activity, loss of muscle mass, and weight gain. However, the prevalence of diabetes is increasing dramatically among children, adolescents, and younger adults.

–        Pre-diabetes. Although blood sugar is not high enough to be classified as diabetes, it is best to make lifestyle changes at this point because there is a higher chance of being diagnosed if left untreated.

–        Gestational diabetes. Having gestational diabetes or giving birth to a baby weighing more than 9 pounds increases risk of developing type 2 diabetes.

Diabetes can be easy to ignore, especially when symptoms are barely there and you are feeling fine. But uncontrolled diabetes may lead to serious complications since many major organs may be affected including the heart, blood vessels, nerves, eyes, and kidneys. Serious complications include nerve damage, kidney damage (leading to kidney failure), eye damage (leading to blindness, cataracts, or glaucoma), foot damage (leading to toe, foot, or leg amputation), hearing impairment, or skin conditions. With any nerve damage, the body is more susceptible to infections and complications. Heart and blood vessel disease as a result of uncontrolled diabetes increases risk of cardiovascular problems including heart attack, stroke, narrowing of arteries, and high blood pressure.

Preventing Type 2 Diabetes

Making healthy lifestyle choices is key in preventing the onset of type 2 diabetes. You can decrease your chances even if diabetes runs in your family. Even with prediabetes, lifestyle changes can stop or slow down the progression to full blown diabetes. With those currently diagnosed, healthy lifestyle choices may help in preventing serious complications. Here are some prevention tips:

–        Eat healthy foods. Choose foods that are lower in fat and calories and higher in fiber. Focus on plenty of fruits, vegetables, and whole grains.

–        Get physical.Aim for at least 30 minutes of moderate physical activity each day. This may include a brisk daily walk, riding a bike, or swimming laps. If you can’t fit in 30 minutes at a time, break up your workout into 10 minute sessions throughout the day.

–        Lose excess weight.If you are overweight, losing 5-7% of your body weight may reduce the risk of developing type 2 diabetes. Small lifestyle changes such as eating healthier or fitting in physical activity in the day are easier to make and more likely to become permanent changes to your eating and exercise habits. Motivate yourself by thinking of the benefits of losing weight, such as more energy, improved self-esteem, and the prevention of chronic diseases such as type 2 diabetes.

Although my parents are diabetics, they are working towards making healthy lifestyle changes to help keep their blood sugars in control and prevent serious complications associated with type 2 diabetes. Together, we can turn healthy changes into permanent healthy habits, which keep them healthy and other family members less susceptible to developing chronic illnesses such as diabetes.

Join Us for the Skinny Gene Strides for Prevention 5K & 1 Mile Kids Fun Run

In honor of Diabetes Awareness Month, we will be hosting a family-centered, 5K!  So, grab your family and friends (even the 4-legged ones), and join us for an event that celebrates the importance of living a healthy lifestyle.

As a non-profit organization that specializes in prediabetes education, we believe it’s time to end the trend of type 2 diabetes in our communities.   Let’s make it so that Prevention Runs in the Family!

There will be prizes and awards, medals for every child, and a free kids fun zone.

WHO: YOU! Also invite your family and friends 

WHAT: 5K Run/Walk & 1 Mile Kids Fun Run

WHEN: November 16, 2014

Registration is at 8:00 am, race begins at 9:00 am

WHY: Celebrating the Next Generation of Runners

HOW:  Click to REGISTER!  

Join Team Skinny Gene or

Jerabek Family Runners

WHERE: Road Runner Sports

5553 Copley Dr

San Diego, CA 92111

* This is a family fun run with no chip timing and no street closures.

 UNABLE TO RUN OR WALK? Please consider volunteering.

CAN’T MAKE IT?  Please consider being a VIRTUAL RUNNER or DONATING!

KIDS ARE KEY IN THE FIGHT AGAINST TYPE 2 DIABETES

When we hear about the projected growth of type 2 diabetes in our country, childhood obesity is commonly listed as being an attributing factor to the problem, but kids can also be a big part of the solution.

Kids are very impressionable, which can be a good thing! They are constantly looking to their friends and parents (yes, your opinion still matters) for approval and affirmation.  Imagine what would happen in our communities if kids talked to their peers about running, swimming, biking, or sports in general, more than technology, clothes, and zombies.   What if living an active, healthy lifestyle was a core family value, in which family activity (at least once a week) was just as important as family dinner?

You see, fighting childhood obesity and ending the trend of type 2 diabetes in the family isn’t just about what we eat; it’s also about what we see.  When children see their parents and friends ‘modeling’ these positive lifestyle behaviors (e.g. walking or running), the kids are more prone to being more active themselves. This why your active kid is key in the fight against type 2 diabetes.

With this idea in mind, and in honor of Diabetes Awareness Month, the Skinny Gene Project is hosting Strides For Prevention– a 5k Run/Walk that encourages family fitness and celebrates a child’s choice to live a healthy lifestyle. We’re celebrating the next generation of runners that are taking strides for prevention!

IT’S ALL ABOUT AWARENESS & PREVENTION

Right now, 1 in 3 children (born after 2000) are at risk of developing type 2 diabetes in their lifetime; a disease that can rob a child of up to 23 years of his/her life.  One of the biggest factors in whether a child will experience life with or without diabetes, is family.

It is true that genetics play a significant role in the passing of diabetes from one generation to the next; however, being predisposed is not enough. A person’s lifestyle is the ultimate determining factor as to whether type 2 diabetes will be triggered or prevented.

The Skinny Gene Project is the only non-profit organization in San Diego County with a diabetes prevention program that is recognized by the CDC (Centers for Disease Control and Prevention).  Money raised from the race will be used to provide this prevention program to low-income, high-risk communities throughout San Diego County.

ABOUT US

The Skinny Gene Project is a 501(c)(3) non-profit organization dedicated to preventing type 2 diabetes. We help to educate those who are at-risk, empower them by providing personalized nutrition counseling, accountability and support, in order to prevent the progression of prediabetes into full-blown type 2 diabetes.

]]> https://www.skinnygeneproject.org/strides-prevention/feed/ 0 2229 https://www.skinnygeneproject.org/moms-who-rock-jen-siennas-playgarden/?utm_source=rss&utm_medium=rss&utm_campaign=moms-who-rock-jen-siennas-playgarden https://www.skinnygeneproject.org/moms-who-rock-jen-siennas-playgarden/#respond Wed, 16 Jul 2014 01:04:19 +0000 http://skinnygeneproject.dreamhosters.com/?p=2199 Read More]]>

Moms don’t receive enough recognition for all of the wonderful and extraordinary things that they do, but we want to change that! Moms Who Rock will honor moms who are making a difference by creating a healthier home and community. We will share their stories and showcase their talents that have made them rock stars. Being a mom is a full-time job, and these moms have gone above and beyond and deserve recognition for all of their accomplishments.

The first recipient of our Moms Who Rock award is – Jen Palkovic!

Please watch this video to see why…

Making exercise fun and living a healthy lifestyle are the keys to preventing obesity and the health issues that follow. Childhood obesity is a disease that is preventable. With its rate increasing, promoting healthy living within your family is becoming more and more urgent, which is what we here at the Skinny Gene Project are all about. Playgrounds and parks help promote well-being by enriching your children’s mental and physical health. Playgrounds provide a place where children can have fun while they exercise, and they also create a space where the community can come together. Rolling Hills Park is located in Rancho Penasquitos, an area in San Diego. The park has become the central hub for the neighborhood with its convenient location next to the local elementary school. The Palkovic family loved to go there with their two daughters, Isabella and Sienna, and still frequent the park with Isabella. After the sudden death of Sienna, the Palkovic’s wanted to honor their daughter’s life and give back to the community that united to support them during their tragedy.

Sienna’s PlayGarden

Sienna loved the outdoors and Rolling  Hills Park was her favorite place to go. Jen Palkovic took it upon herself to form a committee whose mission was to renovate the outdated and unsafe park in memory of Sienna. The love and community effort put into this project will make the new playground completely unique. Even Sienna and Isabella’s friends are supporting the project in their own special way – some of the “Super Kids” have even donated their birthday or Holy Communion money. With the creation of Sienna’s PlayGarden, the Palkovic family and anyone who knew Sienna will feel her love and her light when they are in the park, and that is something that will live on forever. They are calling it a “PlayGarden” because the outcome will be a nature-inspired playground with ornamental trees, a community garden, and butterfly accents throughout.

Jen’s goal is for the park to commemorate Sienna’s playful, loving nature and create a happy place for Isabella to go to “be a kid” and lead a healthy life surrounded by friends. Isabella has also been a big part of the project by helping with the art and helping design the logo.

Facing the most difficult heartbreak that a parent can experience, Jen is putting her heart and soul into this project to help with the healing process.  She and her committee are renovating this rusty old park to create a safe place for the neighborhood kids. Their addition to the community is truly amazing, and will provide a new place for kids to have fun and be active.

Jen is emulating the values of healthy living that the Skinny Gene Project promotes; she is a Mom Who Rocks!!!

___

The Skinny Gene Project is proud to support the Palkovic family and Sienna’s PlayGarden. To learn more about or donate to this much needed community project, please visit www.siennasplaygarden.isabellasgiraffeclub.org.

“97% of people with prediabetes are unaware they have this condition. By partnering with Freedom Meditech, our goal is to change this statistic.” – Marlayna Bolinger, Executive Director of the Skinny Gene Project

Screening for Prediabetes

Currently, 79 million Americans have a condition known as prediabetes, which generally precedes type 2 diabetes. People with prediabetes have blood sugar levels that are higher than normal, but not high enough for a diagnosis of diabetes. They are at higher risk for developing type 2 diabetes and other serious health problems, including heart disease, and stroke. Without lifestyle changes to improve their health, people with prediabetes will most likely develop full-blown type 2 diabetes within 5 – 7 years.

Since prediabetes and type 2 diabetes have no noticeable symptoms,  the disease is  commonly only diagnosed several years after its onset, when complications are already present.  The Clearpath DS-120 has the ability to detect prediabetes and early diabetes up to 7 years before complications begin.  Once a person’s risk has been determined, they can go to their primary care provider for a formal diagnosis. This information gives a person the opportunity to take the necessary actions to prevent the further development of type 2 diabetes and begin to restore their health.

The Clearpath DS-120 is revolutionizing prediabetes and early diabetes screenings, because with a 6 second, painless scan of the eye, a person will be able to understand their risk. Then, they have options on how to proceed. That’s putting the power of prevention back into the hands of the people.

Through the partnership, the Skinny Gene Project and Freedom Meditech are providing pre and post-screening education materials to be distributed to patients, including a “Next Steps” brochure to direct those at-risk to the appropriate professionals.  In San Diego, CA, the two organizations work together to provide prediabetes screenings in low-income communities that have an increased risk for diabetes.

Detecting Prediabetes

How does it work? The Clearpath DS-120 detects prediabetes by scanning the crystalline lens of the eye with a blue light to measure autofluorescence. Studies have shown that elevated autofluorescence measurements can be an indicator of glucose control, the body’s aging process and the presence of systemic disease.

Being able to identify risks of diabetes 7 years prior to complications is crucial in helping to detect and treat diabetes before it can affect an individual’s quality of life. Together, Skinny Gene Project and Freedom Meditech want to inform the public about the benefits of the Clearpath DS-120 and how its use will aid in diagnosing  undetected prediabetes and diabetes early on.

Since the first symptoms of diabetes to appear are usually related to the eye, the Clearpath DS-120 will be useful as part of a yearly check up at the eye doctor. The device could easily be implemented under a professional’s care during each visit, in addition to screenings for glaucoma and retinopathy.

By including the Clearpath DS-120 in Optometrist and Ophthalmologist offices, where patients receive an annual eye exam, we are not just increasing early detection screenings; we’re increasing the opportunity to prevent diabetes.

For more information about Freedom Meditech and their mission you can visit their website at: www.freedom-meditech.com.

About Skinny Gene Project

The Skinny Gene Project (a division of the J.Moss Foundation) is a 501(c)(3) non-profit organization dedicated to preventing diabetes. We help educate those who are at-risk; empower them with the resources, tools, and support needed to make healthy lifestyle changes; and teach them how to make the long-term social, environment, and behavioral changes needed to prevent the onset of type 2 diabetes.

If you at-risk for diabetes, please contact us today to see how we can help!

May is National Bike to Work Month, and today is  Bike to Work Day.  People all around the country will be pedaling their way into better healthy, while also helping the environment.

Here are just a few reasons why you should bike: To learn more about Bike to Work Month, please visit our Skinny Gene Prevention on the Move Facebook page for helpful tips and information.

Happy pedaling!

Sugar in regular soda or artificial sweetener in diet soda…Which sweetener is healthier? The soda debate! Whether you call it soda, pop, soft drink, etc., it is no doubt that these drinks are highly consumed in the U.S. But the big question for these avid soda drinkers is…diet soda or regular soda, which is better for health?  Believe it or not, this is a very polarizing issue, and for good reason.  The goal of this article is to lay out all the facts, and hopefully by the end, you’ll know if you are consuming the right drink for you.

Before we compare regular and diet soft drinks, let’s think about our diet and sugar. There are two kinds of sugar – naturally-occurring and added. Both kinds of sugars are included in “sugars” listed on food labels.

Added sugars are sugars and syrups put in foods and drinks in preparation or processing. They contribute zero nutrients, but have added calories that may lead to weight gain, which reduces heart health. You want to obtain most of your calories from “essentials” to meet nutrient needs instead of added sugars that our bodies don’t need to function properly.

Naturally occurring sugars are found in foods such as fruit, low-fat milk and yogurt, that provide important nutrients for good health as opposed to eating nutrient-poor, highly sweetened foods with added sugars.

To determine if a product contains added sugar, check ingredient lists for words such as: brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrate, glucose, high-fructose corn syrup, honey, invert sugar, lactose, maltose, molasses, raw sugar, sucrose, syrup, and table sugar. The American Heart Association recommends that…

• Women should limit sugars to 80 calories per day (approximately 5 teaspoons or 20 grams),
• Men should limit sugar intake to a max of 144 calories per day (approximately 9 teaspoons or 36 grams)
• Children (ages 4-8) should limit sugar consumption to 48 calories (approximately 3 teaspoons or 12 grams) a day.

On to the debate!

Let’s take a look at what separates regular soda from diet soda – the ingredients:

Regular soda ingredients include phosphoric acid, caramel coloring, carbonated water, natural flavors, caffeine, and high fructose corn syrup.

Diet soda ingredients include everything in regular soda (except high fructose corn syrup) plus aspartame, potassium benzoate, and citric acid.

Aside from sugar and artificial sweetener (aspartame), there are other potentially dangerous ingredients in soda. Both drinks contain phosphoric acid, which is linked to osteoporosis since it prevents the absorption of calcium in the body. The caramel coloring, also found in both regular and diet soda, is linked to vascular problems and may further increase insulin resistance and inflammation in the body. Carbonation in these drinks also robs the body of nutrients and minerals, especially calcium.

Sugar vs. Artificial Sweeteners: Which is the lesser of two evils?

CONS: ARTIFICIAL SWEETENERS

Regular soda drinkers may argue that recent studies suggest that diet soda may not be the healthier alternative since artificial sweeteners in diet drinks may increase sugar cravings and encourage poor food choices. This is because artificial sweeteners increase the desire for (and consumption of) sugar-sweetened, energy-dense beverages and foods, or disrupt the consumer’s ability to accurately estimate energy intake and remaining energy needs (refer back to recommended intake of added sugars). This often results in overconsumption, increased body weight, and consequent metabolic dysfunction.

Added artificial sweetener acts similarly to MSG in the body, known to increase feelings of hunger. Non-sugar sweeteners confuse the brain, because taste receptors in the mouth feel something sweet and trigger a cascade that includes preparing for insulin secretion to use the perceived glucose. Without glucose present, insulin resistance may develop as the body is unable to properly use produced insulin. In addition, aspartame has been linked in some studies to various cancers and neurological problems. Until further research reveals the potential dangerous long-term effects of aspartame, it is best to avoid altogether.

CONS: ADDED SUGAR

From Choose Healthy LA

Consumers may prefer diet soda over regular soda to limit added sugars in the diet. Sugar is the main ingredient in regular soda that separates this product from diet soda. A 12 oz can of regular soda contains about 40 grams of sugar – that’s about 10 teaspoons of added sugar (i.e 10 sugar packets). A 20 oz glass of regular soda could have a whopping 22 packets of sugar! This is more than the previously mentioned recommendations set by the American Heart Association. The minimum amount of daily added sugars in the diet is exceeded in just one drink.  For this reason, health practitioners may suggest diet soda over regular soda, which is especially important for diabetics who need to control their blood glucose, or sugar in the blood. Since there are 0 grams of carbohydrate per serving, diet soda will not raise blood glucose. Not only will regular soda raise blood glucose, it also provides about 150 calories in just one serving (12 oz can).

The amount of sugar regular soda poses is a much more immediate health threat than the potential dangers of long-term use of aspartame, especially for diabetics.

Adverse health effects of drinking regular soda vs. diet soda

Regular soda is typically associated with poor health, but recent studies show that people who drank diet soda every day increased their risk for strokes, heart attacks, and vascular events by 61%. Those with increased risk factors for vascular disease should reduce their consumption of diet soda. These risk factors include high blood pressure, diabetes, high cholesterol, smoking, a family history of cardiovascular disease, and metabolic syndrome.

In another study, consumption of diet soda was associated with a 36% greater relative risk of incident type 2 diabetes compared with non-consumption. To summarize the study, daily diet soda consumption was associated with significantly greater risks of two metabolic syndrome components (incident high waist circumference and fasting glucose) and type 2 diabetes.

Since diet soda is being advertised as being “healthier”, people tend to consume more of it. However, diet soda is still associated with some of the same health problems associated with regular soda. This is largely due to the artificial sweeteners in diet soda increasing feelings of hunger and cravings for real sugar, resulting in an overall higher calorie intake and making poor food choices. Diet soda should be viewed like regular soda and only be consumed occasionally, if at all.

However, regular soda is not off the hook! To those that enjoy more than an occasional soda, proceed with caution. Just 1 can (12oz) of coke a day can cause more than 15 lbs of weight gain a year. How many pounds would you gain from drinking 1 big gulp a day of soda? What about a liter (about 3 12-oz cokes)? That would be about 45 lbs a year from soda alone! This is because the sugar overload from soda results in higher overall calorie intake, which leads to weight gain. As weight increases, so does the risk of type 2 diabetes, along with other health problems such as high blood pressure, high cholesterol, tooth decay, inflammation, and increased risk for heart disease and stroke.

In a recent study, one 12oz daily increment in sugar sweetened and artificially sweetened soft drink consumption was associated with a 22% increased risk of type 2 diabetes. After adjusting for energy intake and BMI, there was still an association between sugar-sweetened soft drinks and type 2 diabetes.

How do I choose which one is best for me?

Whether you are deciding between regular soda and diet soda, there’s no denying that both are not the healthiest drinks to consume. There is contradictory evidence that both advocates for and criticizes diet soda, which can be very confusing. The bottom line is this: Before you reach for a diet or regular soda can, consider your overall health and general eating patterns. Do you already exceed your recommended daily limit for added sugars? The best way to stay within recommended limits is to avoid soda altogether. Instead of trying to decide which is the lesser of two evils, aim for beverages free of added sugars, artificial sweeteners, calories, and chemicals and hydrate yourselves with a refreshing glass of water.

Take the Pledge!

You’ve read the facts about regular and diet soda, now it’s time to take the pledge.  Pledge to yourself your renewed commitment to your health! Please check the box below and let us know what you’ve pledged to do.

GET HELP!

GET HELP

Please note, if you are an avid soda drinker, kicking the habit may be easier said than done.  If you would like help safely stepping away from the soda and towards some healthier alternatives, please contact us.  We’d be more than happy to provide you with a free plan to kick the coke habit.  Simply click the GET HELP button to let us know how to reach you, and a Nutritionist will contact you as soon as possible.

Sources:

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• American Cancer Society. (n.d.). Retrieved from http://www.cancer.org/Cancer/CancerCauses/OtherCarcinogens/AtHome/aspartame
• Malik, V., Popkin, B., Bray, G., Despres, J., & Hu, F. (n.d.). Retrieved from http://circ.ahajournals.org/content/121/11/1356.full
• Nettleton, J. A. (n.d.). Retrieved from http://care.diabetesjournals.org/content/32/4/688.full
• Mayo Clinic Staff. (n.d.). Retrieved from http://www.mayoclinic.org/news2010-mchi/5914.html
• Ophardt, C. (n.d.). Retrieved from http://www.elmhurst.edu/~chm/vchembook/549acesulfame.html
• Nettleton, J. A., Lutsey, P. L., Wang, Y., Lima, J. A., Michos, E. D., & Jacobs, D. J. (n.d.). Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2660468/
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• (n.d.). Retrieved from http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/what-can-i-drink.html
• (n.d.). Retrieved from http://www.eatright.org/Public/content.aspx?id=6442452041
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• (n.d.). Retrieved from http://circ.ahajournals.org/content/116/5/480.abstract?ijkey=1fb10584dadab5dff14b1ea5aa02ebf81d12d1a7&keytype2=tf_ipsecsha
• (n.d.). Retrieved from http://www.medscape.com/viewarticle/803117
• (n.d.). Retrieved from http://amhp.us/what-you-may-not-know-about-diet-soda/
• (n.d.). Retrieved from http://thechart.blogs.cnn.com/2013/07/10/diet-soda-may-do-more-harm-than-good/
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Welcome 2014! A new year to start over and commit to resolutions to work on throughout the year (or pick up on last year’s resolutions). Every year when the clock strikes midnight, people are determined that this will be the year they shape up, eat better, save more money, or finally kick their smoking habit to the curb. Resolutions can be fun to make, but difficult to maintain. A study found that one out of three Americans resolve to better themselves in some way, but a smaller percentage actually keep up with them. The majority will stick to their goals for at least a week and less than half are still on target six months later. So how can we make this year different? Many people try to make drastic changes that are unrealistic. Rather than resolving to lose 50 pounds or to run monthly marathons, welcome the new year with a renewed commitment to living healthy by starting with small, simple changes to carry on to the next year. Pick one of the following worthy resolutions and stick to it. It may be hard to keep up the enthusiasm, but not impossible! Cheers to a healthy new year and a healthy new you!

1. Fit in 30 minutes of exercise or physical activity into your day

The American Heart Association recommends at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of both moderate and vigorous activity throughout the week). 30 minutes a day, five times a week can be an easy goal to remember, but you also experience benefits if you divide your time into two or three 10-15 minute segments each day. This includes anything that makes you move your body and burn calories, such as brisk walking or climbing stairs.

If you don’t currently exercise and aren’t very active during the day, any increase in physical activity is good for you. Aerobic physical activity (any activity that causes a noticeable increase in your heart rate) is especially beneficial for disease prevention. Even walking briskly for 15-20 minutes a day starts to decrease the chances of having a heart attack or stroke, developing diabetes, or dying prematurely. Don’t be afraid to start slow and then increase activity each day to reach your goals.

Other health benefits of daily aerobic exercise include weight loss and maintenance of lost weight, increased stamina, increased immunity to viral illnesses, reduced health risks (obesity, heart disease, high blood pressure, type 2 diabetes, stroke, and certain types of cancer), better management of chronic conditions (helps lower high blood pressure and control blood sugar), stronger heart, clear arteries (less buildup of plaque), better mood and reduced tension, stronger muscles, reduction of cognitive decline in older adults, and a longer life (in comparison to those who don’t exercise regularly).

2. Replace unhealthy beverages such as soda with more water

One of the major causes of obesity is soda. In fact, soda has become the primary source of calories in the American diet. The high sugar content along with caffeine is a deadly combination leading to a lifelong addiction to these carbonated drinks. Soda is high in calories, but provides no nutritional value. It also contributes to obesity, diabetes, tooth decay, and weakened bones. If cutting out soda altogether is too difficult, try replacing one soda a day with water. Then two sodas a day and so forth. Water is the number one alternative to soda that provides many health benefits.

Drinking water helps maintain the balance of body fluids to keep you in good health and hydrated. Water is especially important when trying to lose weight because it can help control calories, especially when replacing higher calorie beverages. Even water-rich foods help in weight control such as fruits, vegetables, broth-based soups, oatmeal, and beans because they help you feel full. Other benefits of drinking water include more energized muscles, good looking skin, better kidney function, and maintenance of a normal bowel function (prevents constipation).

Reap the benefits of water by increasing your daily intake. Here are some tips:

–          Have water with every snack and meal.

–          If you need taste, incorporate slices of your favorite fruits.

–          Eat more fruits and vegetables. Their high water content will add to your hydration.

–          Keep a bottle of water with you in your car, at your desk, or in your bag.

3. Focus on fiber

Fiber provides many health benefits. Dietary fiber includes all parts of plant foods that your body does not digest or absorb. You may see it listed on a food label as soluble fiber or insoluble fiber, but both types have important health benefits such as lowering blood cholesterol and glucose levels and preventing constipation or irregular bowel movements.

Eat a wide variety of high fiber foods such as whole grains, nuts and seeds, and fruits and vegetables to maximize the health benefits. Not only does a high fiber diet help to normalize bowel movements and maintain bowel health, it also aids in achieving healthy weight. Dietary fiber adds bulk to your diet and makes you feel full faster and helps to control your weight. The Institute of Medicine recommends 38 grams of daily fiber for men and 25 grams of daily fiber for women, age 50 or younger, and 30 grams of daily fiber for men and 21 grams of daily fiber for women, age 51 and older.

4. Work on staying mentally fit

Maintaining a healthy mind is just as important as staying physically fit. Staying mentally and physically fit requires work and an investment of time. Set goals for yourself to help you maintain a balance between your emotional and physical wellness. Here are some mental wellness tips to help manage and reduce stress:

–          Get plenty of sleep (preferably eight hours of uninterrupted sleep), which is essential to health and happiness.

–          Learn to relax. Remind yourself to take a break. Incorporate yoga, meditations or other forms of relaxation into your day.

–          Laugh. It truly is the best medicine and can be very therapeutic. Incorporate laughter into your day to make you feel better about yourself and the world around you.

–          Do something for others. When you’re feeling down, helping others can make you feel included and empowered. Nothing feels better than making others happy.

–          Nurture friendships. In this world of technology, face-to-face interaction is being substituted by other avenues of communication. Email and texting is no substitute for a real live visit with a friend or family member. Stay in touch and schedule short lunch breaks, movie dates, or shopping excursions.

–          Avoid unnecessary stress. Trying to meet expectations of a household, family, friends, or employer can be overwhelming at times. Make a realistic to-do list each week. Tackling those priorities and crossing them off as you go will give you a gratifying feeling of accomplishment and serve as encouragement to carry you through your next list. Realize your limits and learn how to say no. Above all, keep a positive attitude that will help you make the appropriate changes to your lifestyle and time.

–          Make time for fun. Your body needs time to take a break from your responsibilities and recharge. Make time for leisure activities that bring you joy and contentment, such as reading a book, watching a movie, spending time with loved ones, or taking a relaxing bath.

–          Incorporate physical activity. Focusing on being physically fit also provides benefits for your mental well-being since it plays a role in reducing and preventing stress. Incorporate daily physical activity such as walking, riding a bike, working in your garden, dancing, or playing sports with friends and family.

–          Eat healthy. Start each day with a healthy breakfast and maintain balanced, nutritious meals throughout the day. Try to limit excessive caffeine and sugars in your diet. Well-nourished bodies are better prepared to cope with stress and are kept mentally sharp.

This year, try committing to a realistic, healthy New Year’s resolution that you can carry on to the next year. Just small changes can lead to life-long healthy habits. Set goals for yourself and take small steps toward achieving them, whether it be replacing one soda a day with water, increasing physical activity to 30 minutes a day, or eating more fiber. Don’t stop at just one! With a new attitude and determination for good health, include more healthy resolutions as the year progresses and have your friends and family join in on the fun!