When we lose control, it sometimes feels like reality can be lost in the distance.  Almost like being stuck in a balloon drifting away, seeing everything get smaller and smaller.  But losing control is only temporary, and that is something to keep in mind.  We learn and move on from those experiences.  In regards to food, we can sometimes lose ourselves in food.  Food can have a deep relationship with our emotions, habits, behaviors, and physical attributes.  The smell, taste, and texture in our mouth can relay a specific feeling.

For myself, when I used to drink soda, I always liked that feeling of the strong carbonation as it enters my mouth.  I liked the bubbles, I like the sound.  I gained my independence from drinking soda.  But, it is these associations that we are sometimes controlled by the foods we enjoy.  It is important for our health that we gain our independence, especially from food.

Maintenance, consistency, and a little hard work will allow you to gain the independence you need.  The goal is to get in control of your diet and health.  So whether you want to start cooking healthy meals, want to limit the times you eat out, or are searching for healthy foods that aren’t too expensive, there are many things you can do to make those positive changes for your health.

1)      Don’t Focus on Forbidden Foods!

An important rule is when you eat healthy, you need to enjoy it.  Try not to focus on the forbidden foods you cannot eat, such as a juicy burger and fries, but the items you can enjoy without feeling guilty.  Go for foods of the fresher variety, like fruits and vegetables.  Try something new and in season, like cantaloupe or summer squash.  If you have a sweet tooth or feel like you want to cool down during these humid summer days, try not to head for the freezer for ice cream, but to the fridge for low-fat yogurt.

2)      Cook, So You Have Control!

Another way to gain independence from food is by cooking your own meals, which will definitely cut back on the amount of times you go out to eat.  Not only will cooking at home save money, but it will also decrease intake of empty calories because you are in control of what you prepare.  It is ultimate control when you cook because you determine portion size, the amount of fat that goes in, the ingredients, the flavors, even the cooking method.  Most foods have a healthier version, such as fried chicken.  Though it is delicious, and may remind us of a comforting time, think about other options like grilling or baking.   So gather a few of your favorite recipes to see where extra health can be added or subtracted.

3)      Substitute! Substitute! Substitute!

It is simple too.  Even easy substitutions like olive oil instead of butter or brown rice over white rice can make a big difference in your health.  However, on occasions when the only option is to eat out, take control of the way you order food.  Substitution is key, like choosing a side salad over chips or wheat bread instead of white.  Many restaurants make it easier for the consumer and make healthier options readily available.

4)      Shop Wisely!

Fast food is the cheaper option, but eating healthy does not have to be expensive.  Eating well on a budget starts with shopping wisely.  Do not ignore the pesky junk mail.  Store mailers are usually sent through snail mail, which advertises the sales on produce, proteins and other food item.  Coupons are also offered, which is another great way to save.  Check out the farmer’s market and ethnic markets that offer a variety of fresh produce that is very affordable.  In addition, when going to a major grocery store, the store brands are usually cheaper for the same quality product.  Joining a savings club or using coupons will add more savings to the dollar.  In the long run, purchasing fresh produce has great benefits to your health. Practicing these tips gives you the opportunity to be in control, and gain independence from food.

If you are struggling to gain your independence from food and are ready to take control of your health, please contact us. We’re here to help!  Please click here to schedule an appointment to speak with a nutrition counselor (free) or write your comment or question below.

We’ve had the opportunity to work with an inspiring mother-daughter duo.  The mother, Rosalvina, was on a mission to not only create a healthy home for her family, but to also bring back one thing her daughter seemed to have lost – hope for a healthy future.

When we began, Erika was only 12 years old but had been diagnosed with a health condition that usually means heart disease and type 2 diabetes are just around the corner.  Rosalvina and Erika looked for someone to help them with weight loss, but their efforts just left them feeling more frustrated and discouraged. That was until she found the Skinny Gene Project through her local Copley YMCA.

Initially, Erika was hesitant to come to the Skinny Gene Project “Boost Your Metabolism” classes with her mother.  In the past, she felt like the doctors who were trying to get her to lose weight did not see who she was on the inside.  All they saw was an overweight preteen.

After her mother brought her a sample of the food provided at the first class, Erika had a feeling that this weight loss class would be different. So, despite her previous negative experiences, Erika changed her mind and decided to risk attending the Boost Your Metabolism class with her mother.

When asked what made her want to improve her health, Erika said, “What motivated me the most was seeing other kids being able to run around non-stop.  And me having to stop after 20 minutes and then I’ll be all tired out.”

Creating healthy habits is a family affair.  Rosalvina makes almost all their meals at home in order to provide healthy choices.  She also exercises 5-6 days per week and models good habits for her daughter.   Rosalvina teaches her daughter how to live a healthy lifestyle, simply leading by example -making Rosalvina the perfect “Mommy Mentor”.

Rosalvina and Erika’s hard work definitely paid off. Erika’s goal at the beginning of the program was to lose weight before she started 7th grade in the fall.  With Skinny Gene’s help and her mother’s support, Erika started exercising regularly and making small consistent changes to her diet.   She was able to exercise more without getting tired. By attending our Boost Your Metabolism classes and practicing what she learned at home, Erika started feeling more confident in her ability to have control over what she puts in her body. All of these small positive lifestyle changes led to big weight loss.

After being in our program for just 3 months, Erika and Rosalvina have become the first mother-daughter duo at Copley YMCA to become a member of the Skinny Gene 5% club.

The Skinny Gene 5% club is an honor given to recognize the people in the Boost Your Metabolism program who made significant positive lifestyle changes and lost 5% of their body weight.

Studies show that losing just 5% of your body weight can have significant long term health benefits, including reducing the risk of heart disease (e.g. lowers bad cholesterol and blood pressure) and preventing type 2 diabetes by at least 58% (i.e. 4+ years)

We are excited to announce that at the end of the 3 month period, Rosalvina lost 5.7% of her body weight and Erika lost 8.8%

After losing the weight Erika said, “I have all this energy stored up now!”

Rosalvina has helped Erika to start down the path to a healthy and happy future, and the mother-daughter team plan to continue working on their lifestyle changes with the Skinny Gene Project to continue on this path.

Although we, the Skinny Gene Project are happy about the weight that these two lost, we are more excited about what they gained- improved health and renewed hope for the future.

“My child won’t eat any vegetables, especially if it’s green.” “She doesn’t want anything but peanut butter and jelly sandwiches for every meal!” “He used to love carrots. Now he won’t even touch them!” Do any of these statements sound familiar? Do not worry. You are not alone. It is very common to have picky eaters in the family and selective eating is typical behavior for many young children (and even some adults). It may be comforting to know that most children who are perceived as picky eaters probably have adequate diets. As long as your child is healthy, growing normally, and has plenty of energy, he or she is most likely getting enough nutrients. What parents often perceive as picky eating may just be their kid’s normal response to new foods. Here are some tips to help make healthy foods like fruits and vegetables favorite choices in your home.

Respect your kid’s appetite.

Kids are very smart eaters. They eat when they are hungry and they don’t eat when they are full. Do not force a meal or snack if they are not hungry. Also, do not bribe a child to eat certain foods. Make mealtimes a pleasant experience so they don’t associate mealtime with anxiety and frustration. Offer small portions and give them the opportunity to (independently) ask for more. Remember, it is your job to offer healthy foods, and it is the child’s job to decide what to eat from what’s offered and how much.

Stick to the routine.

Eat together and try to have consistent, regular meals and snacks at about the same time every day. Juice and milk should be offered with food, and water in between eating. This avoids your child filling up on juice or milk that may affect his/her appetite when mealtime arrives.

Familiarize your child with new and healthy foods.

Kids have their own process when it comes to accepting new foods. They may need to touch or smell foods, or may even need to take a bite and spit it back out. This is a normal process and it is best to be patient and let them explore the new food in their own way. Your child may need repeated exposure (up to 10 times or more) to a new food until they even take their first bite. Encourage your child and get them familiarized with the food by talking about a food’s color, shape, aroma, and texture. Try to serve new foods with foods your child already likes.

Make it fun and get them involved.

Let your child help out with kid-friendly recipes. Cut foods into various shapes with cookie cutters. Cut up vegetables and make faces with them on a piece of whole wheat bread or tortilla. Let them help you make a salad. Have them wash fruits and vegetables with you or arrange them on a platter with a favorite dip or sauce. At the grocery store, ask your child to help in selecting fruits, vegetables, and other healthy foods. (Also, try not to buy anything you don’t want your child to eat). Kids may become more interested in trying new foods once they are more comfortable with them.

Minimize distractions and set a good example.

 Help your child focus on eating by turning off any distractions such as handheld devices and the television. Not only does this encourage your child to eat, but it limits television advertising that might encourage your child to desire sugary foods. Be a role model and demonstrate healthy eating to your children by eating healthy foods, too. Your kid will be more likely to follow suit. They tend to want to do what other family members are doing.

Be creative.

Finely chop vegetables like broccoli and green peppers and mix into pasta sauces. Blend vegetables and add into soups or sauces. Top cereal or oatmeal with fruit slices. Mix grated zucchini and carrots into casseroles and soups. Make a fruit and vegetable smoothie.

Don’t be a short-order cook.

Encourage your child to stay at the table for the designated mealtime, even if he or she doesn’t eat. Do not prepare a separate meal after your child rejects the original meal. This may promote picky eating and the child won’t become familiar with the new food. Keep offering healthy choices until they become familiar and preferred. Be patient.

Kid-friendly wrap ideas:

Wraps are a versatile meal or snack that is easy and fun to make—great for kids! Pick between a tomato, spinach, or whole wheat tortilla. You can leave the wraps whole, slice them in half diagonally, or slice them into several one or two inch bite-size pieces. Add some creative flair and try different combinations of your favorite fruits and vegetables.

Basic Guidelines:
– Pick a filling such as cold cuts, cheeses, smoked salmon, beans, tuna, tofu, or lean meats.
– Pick a spread or condiment that will go with your main filling. Hummus, plain Greek yogurt, salsa, guacamole, and jams are some good choices.
– Add your favorite veggies such as shredded lettuce or cabbage, chopped tomatoes, sliced olives, fresh herbs, slivered onions or bell peppers, sprout, and thinly sliced cucumbers or mushrooms. If it goes with your ingredients, add thinly sliced or chopped fruit or nuts and seeds.

Wrap Recipes to Try:
– Yogurt, cucumber, tomato, olives, and feta
– Sliced chicken, provolone, and pesto
– Hummus, cucumber, carrot, onion, and roasted bell peppers
– PB&J, banana, and granola
– Tuna, lettuce, and tomato

Click to get more tips on feeding your picky eater!>>>

How Fathers Play a Role in Healthy Family Meals

When we think of family meals at home, we often think of the mother playing an important role in their children’s eating habits. With more mothers becoming more involved in the workplace, more fathers are becoming more involved with the caregiving at home. Consequently, kids are starting to follow their father’s lead when it comes to the food choices they make. With fathers having an impact on their children’s food choices, they play an important role in having healthy family meals.

Fathers Know Best!

Here are some examples of how fathers can encourage healthy family meals: 

– Focus on mindful eating. Make the children think twice about how much they are eating by asking if they are eating because they are hungry or bored. If they want second helpings, offer them more fruits and vegetables.

– Do not allow distractions at mealtimes such as television watching, cell phones at the table, etc, which may also lead to mindless eating or overeating. Designate mealtimes as a time to connect with each other.

– Do not force children to eat foods they don’t want to. However, encourage children to try everything, even if it’s just one bite. Try and make mealtimes a pleasant and supportive experience.

– Do not be a “short-order cook” by preparing a separate meal for a child simply because he/she does not want what everyone else is eating. Children are smart eaters. They will eat when they are hungry and not eat when they are full. If the meal in front of them is the only option, they will eat it if they are hungry. If you always give them what they want, they lose the opportunity to get used to trying new foods. This will also help to avoid picky eating.

– Learn to tolerate messes. Children need to feel food, play with food, and even spit out food as their way of accepting or trying new foods.

Although studies are showing that fathers have a strong influence over what their children eat, as much as possible both parents should play an active role in having healthy family meals.

By Erica Gray- Skinny Gene Healthy Momma

With spring, I’m always brought to a sense of renewal.

I think it’s important to not only clean out my closets, but my pantry and refrigerator too!! I also, like to do some re-evaluating. Am I eating the way I should be consistently? Am I as active as I should be? Well, no one is perfect and although I’m a mile from where I used to be in the health department, there is always work to be done.

I’m not going to lie, in the winter I tend to get a little lazier. I mean who wants to  bundle up to go for a walk or let alone get out from underneath those warm covers and face the cold. Not me!!!

I do but not as much as I probably should. Plus with all the holidays, birthdays, school parties you just get so busy. Why does it feel like the busier I get the harder it is to eat right? Why does “junk” food have to be so convenient!

Well… its time stop with the excuses and get it together! Time to make commitments and taking steps toward change. They say it takes 28 times of doing something to make it a habit. So, I will try to make good habits by choosing things I feel confident I can change for 1 month.

Step One: Clean out my pantry and fridge

Goodbye clutter, hello organized!! (I like to put the snacks and foods I
want to be eating front and center in easy to get to and labeled
containers!) Treats and such I put out of eye level and usually on the
highest shelf. If I am super hungry and I have to dig behind some potato
chips (my weakness) and cookies to get to the dried fruits and nuts, you
know what I’ll eat.

Same goes for the fridge. I put what I should be eating front and center.
Plus, keeping it organized and clean make it easier and more enjoyable to cook.

Step Two: Take steps now to make it more convenient to eat in later

– Prepare and freeze a couple of slow-cooker meals for those days that I
don’t have the time to cook.

-Precut, wash, and store fruits and veggies. I put my celery in a plastic jar
with a little water at the bottom to keep it fresh. I will put grapes, baby
carrots, etc in individual bags for a quick grab and go snack.

-I prep and bag and freeze ingredients for my green smoothies.

-Plan out meals for the next two weeks before going to the store so I only
have to make one big trip.

-If I make and easily freezable meal (soups, chili, etc) I will make a lot
more and freeze the extra in individual servings. They make great
lunches or dinner if I don’t feel like cooking.

I know this seems like a lot of prep, but sometimes if I don’t have one big
chunk of time to do this I will do it as I go. For instance, while I’m
already making a smoothie I will clean and chop ingredients for 2 more
and put them in freezer bags. If I am making dinner, while its cooking I
will prep a slow-cooker meal or chop some celery. When I clean
grapes for my daughters lunch I clean and pick all of them and store them
for later. It’s all about making new habits.

Step Three: Time to make some commitments and set some goals for at
least the next month (because that’s totally doable)

– I commit to always have at least one pre-made meal in my freezer.

– I commit to keep my fridge and pantry organized (always have at least
two “healthy” options in each that are easy to get to)

-I commit to plan out meals 2 weeks at a time and stick to the program!-I won’t beat myself up if I slip! Just start over and try again.

-I have also made some big goals on the activity front (you’ll hear about those soon!)

This is how I’m spring cleaning. How are you? What commitments are you making?

 By Emily Barr, MS,RD,CNSC –

Life is too short to waste time and money on fad dieting!

The truth hurts.  The honest truth is, as a whole, we (Americans) have weight to lose, and losing weight is time intensive, hard work.  That’s where the fad diets come sweeping to our rescue, like a knight in shining armor, giving us hope to drop 7-11 pounds in one  week!

They proceed to sweet talk us with some trendy words to convince us that we need to detox our body, or melt our belly fat, to help us drop those stubborn pounds.  Then they give us hope, telling us why this is the solution that is going to be the one diet that works for us.

It sounds like a sneaky business ploy, but let’s face it…we seem to fall for it every time!

Fad diets get a bunch of things majorly wrong!

They promising rapid weight loss over the course of a few days or weeks.  It is a well known fact that rapid weight loss of this kind is not true weight loss, but actually more of the dehydrating kind.  We also know that rapid weight loss is not sustainable; the weight is often regained as quickly as it is lost.

Another blunder of fad diets is the elimination of entire food groups.  Again, it is also well known that different types of foods provide us with a variety of key nutrients that our body needs to keep our metabolism functioning properly.   A third common problem with fad diets is that they are often so strict that we are unable to follow them for more than a few days or weeks.

Fad diets are often so strict that we are unable to follow them for more than a few days or weeks.

The consensus among the experts on how to achieve successful weight loss is to make lifestyle modifications that you can follow for the long term.

Surprisingly, fad diets occasionally get a few things right!

We can use a few of the fad diet strategies to set our lifestyle modification into action.

1.) COMMITMENT

Fad diets require extreme, dramatic changes to your usual food routine.  By signing up to do each of these regimens, you are affirming your commitment to change.  The idea of rapid weight loss is motivating and may push you to do things you had never done before, like go an entire day eating only chicken and vegetables.  At the end of the day, you realize that when you put your mind to something, you can accomplish things you never thought possible.

Action Plan:  Assert your commitment to success by writing down your specific goals and motivation for weight loss.  For example, you may be motivated to lose weight in order to keep up with your busy toddler.  Now that you have your motivation, try setting an easily obtainable, specific goal that you can expand upon.  Maybe you start off with the goal to avoid snacking on your child’s leftovers when cleaning their plate. Then once you’ve accomplished that goal, you expand it to stop mindless snacking throughout the day when bored, working, or doing household chores.

2.) PREPARATION

  Fad diets usually give you a list of “allowable” foods, and then you proceed to the grocery store to stock up on these items.  Why can’t we do the same thing when not following a fad diet?

Action Plan:  Set some goals for the week, and then outline how you are going to achieve them.  For example if your goal is to boost your metabolism by eating breakfast every morning,  you should first plan out what your healthiest breakfast options are, then place them on your shopping  list. Finally, try scheduling breakfast time into the day, so you have time to eat it.

3.)  FOCUSING ON FOOD CHOICES

By starting a strict fad diet regimen, the  not so healthy stuff you are eating goes straight out the window and is quickly replaced by x, y, z, which is specifically designed by the fad diet to reduce your calorie intake (usually so many servings of fruits and vegetables,  go figure).

Eliminating our favorite cravings, cold turkey, can often times backfire on us, ending in a splurge, and then guilt.  Another approach would be to focus on your fruits and vegetables, and by default, you replace your not so healthy stuff with nutritious stuff! Doing this gives you opportunity (calorie wise) to indulge in the occasional splurge.  Plan your splurges carefully (i.e. once a week or once a month), that way you don’t completely abandon your healthy lifestyle.

Action Plan:  Make a list of all of your favorite fruits and vegetables, and then stock up!  But don’t stock up on foods that tempt you.  Focus on filling your home with healthy foods. In other words, make your home your “safety zone”.  Save those willpower smashing foods for special outings where the serving size is controlled and there aren’t any leftovers (e.g. going out for a scoop of ice cream vs. buying ice cream for the house)!

4.) SET MEALS AND SNACKS

  Fad diets would prefer you to eat smaller portions frequently throughout the day.  Well, they may not get the food choices correct, but the grazing type meals and snacks are right on the money.

Action Plan:  Make a daily meal plan including 3 meals and 1-2 snacks to ensure you eat every 3 hours during the daytime hours.  If you don’t plan ahead, you may find that you have gone hours without eating, which slows down your metabolism!

5.) WATER

Fad diets usually will emphasize water, requiring you to drink a certain amount of water every day.  Again, genius!  Most of us do not drink nearly enough water; therefore increasing our water intake will allow us to enjoy a sense of fullness, thereby reducing our calorie intake.

Action Plan:  Set your daily water goal and stick to it!  One suggestion is to divide your water up into 3 portions – drink 1/3 before noon, 1/3 before 4 PM, and the remainder before 8 PM.  Whether you prefer to count ounces or actual glasses of water, just make sure you drink enough water each day to stay hydrated. Drink. Refill. Repeat.

Considering trying a fad diet to achieve weight loss? We urge you to reconsider it! Fad diets may begin with initial weight loss, but they generally end with added weight gain and frustration. Whether you are interested in weight loss to improve your health or self esteem, please know that learning how to live a healthy lifestyle is the best way.

Need a little guidance? We are here to help!  We offer FREE nutrition advice and guidance. Please click here to learn more!

I remember holding my daughter for the first time and looking into her eyes. Although small, her eyes told a story filled with infinite possibilities. I saw motherhood as being a lifetime of firsts – first words, first steps, first recital – each one flooding my heart with abundant joy and love.

First dance recital

As my “baby” turned into my “little princess”, I could see the change in her eyes.

Now when I look into her eyes, I can still see her beauty growing inside, but most importantly, when it comes to looking for a glimpse into what her future can be, I see that her brown eyes are right there, staring back at me.

My daughter is at a highly impressionable age, in which almost every experience doubles as a possible influence. Limiting her TV to PBS and videos has not been a strong enough gatekeeper to thwart the efforts of kid-targeted advertisers. Short of blindfolding my daughter in the grocery store, or leaving her behind, it’s hard to prevent her from being bombarded by the countless kid-targeted products, placed perfectly at her eye level – of course. And if the pressures on TV and the in-store advertisements weren’t hard enough, I have to compete with the greatest threat of all – kid-to-kid, word-of–mouth advertising.

The kids on the playground and in the classroom are like parakeets, repeating whatever they hear at home and sharing their likes and dislikes, which influences how my daughter perceives different foods. I’m constantly being told by advertisers, other parents, even my own daughter what I should be buying.

Wait a minute, Mr. Advertiser, unless you plan on contributing to her college fund and the weekly grocery budget, you don’t get to have a say in how my child is raised.

I felt like my voice was quickly becoming out numbered. If advertisers are spending more than $2 billion a year to target children, I’m going to need some reinforcements. That’s also when I realized one very important thing. Yes, there are many negative distractions vying for my daughter’s attention, but at the end of the day, her eyes are still on me. I get to decide what the next move will be. My decision was simple, reassert my role as CEO of my household, as the Head Product and Produce Inspector, as Chief Health and Wellness Ambassador, in other words- MOM.

I have a family history of diabetes, both type 1 and type 2, but I’ve decided to pass on a different family tradition. One in which we live to prevent diabetes, not find ways to live in spite of it. The studies show that 1 in 3 children are projected to develop diabetes in their lifestyle, losing up to 23 years of life. But when I look into my daughter’s eyes, I’m reminded of the vow I took in my heart to love and protect her. And right now, statically, diabetes is her biggest threat.

You’ve probably heard the saying that it takes a village to raise a child. Well, I believe this has never been more true than today. I feel so grateful to have other friends and family in our lives whose actions reinforce our values of living a healthy lifestyle. My daughter’s eyes might be on me, but she’s also looking to see who else supports the values and ideal that I put forth.

(*Please click on each of the 10 numbers below to see the pictures.)

Since my daughter was born, we tried to be a living example of what it means to live a healthy lifestyle. Each week we have a family day, which generally incorporates both family fun and physical activity.  We also make a conscious decision to expose her to various forms of competitive events. Since before my daughter was 2 years old, she’s been going with us to cheer on our friends at their marathons. When we can’t cheer them on in person, we show her photos of the event and talk about their accomplishments.

My daughter goes to see Jarod run his first marathon

“Come on guys, let’s run like Lindsay.”

Last month, I signed us up for our first Mother-Daughter 5k. Two weeks prior to our race, we cheered on her “Auntie” Lindsay at her first ½ marathon. My little runner’s eyes beamed as she watched Lindsay run towards the finish line. In that moment, my daughter idolized Lindsay, and my heart was happy. I knew that a new connection had been made, linking my daughter’s understanding of what exercise is and why we do it, to an actual desire to grow and develop as a runner.

So proud of her Auntie Lindsay for doing a 1/2 marathon

After Lindsay’s ½ marathon, my daughter couldn’t wait to participate in her own race. She asked several times a day, every day, for two weeks, “When do I get to do my race Mommy?” Then she’d tell my husband, “Daddy, you have to cheer like Jarod (Lindsay’s husband), and say wooooo really loud. Okay Daddy?”

The day before the race, my daughter and I went to the pre-race expo and picked up our bibs. As we stood in line, my little runner told everybody within an earshot how she was going to “win” her race tomorrow. She’d say, “Are you running tomorrow, cause I am, and I’m gonna run super fast, so I can win.” Seeing her excitement filled my heart with joy.

Picked up our bibs and are ready for our race.

After what seem like months to my mini-me, the day of our Mother-Daughter race finally came, but the circumstances were less than ideal. A huge storm came through San Diego that weekend. This part of sunny California was, well, anything but sunny.

The night before, I watched as the rain pelted against the window and the trees swayed. I didn’t want to get the mail in that weather, much less do a 5k. We had a little dress rehearsal, trying on several combinations of fleece jackets and rain gear. I tossed and turned throughout the night, worrying if I was making the right choice by subjecting her to such inclement weather. But then I remembered the cover of the Parents magazine that I just saw, “Raising a kid that won’t give up”.

Maybe this race can be much more than a lesson about physical activity and living a healthy lifestyle. It’s an opportunity to show my daughter that life is anything but easy, but we have a choice. We can cower and hide from adversity, or we can decide to dance in the rain. When we properly equip ourselves, we can fight through whatever we are going through, and come out a winner at the end.

Showing our medals.

On the big day, I quickly put in an appeal to God as we pulled away from the house. “Lord, I can handle the cold, but I don’t know if I can put my daughter through this rain.”  Despite my growing anxiety, we headed towards the race, knowing I reserved the right to pull out of the race if I didn’t feel it was safe to continue. As soon as we approached the parking lot for the event, the rain stopped. I looked to the skies and smiled in gratitude.

My daughter talked about how excited she was during the car ride, but as soon as the wind hit her face, she began to get scared. “Mommy I want to go inside.” “Oh honey, we can’t go inside”, I said. “The race is outside. Don’t be scared. It’s just the wind, and you’ll warm up as soon as we get moving.”

I pinned her bib, #678, to her Hello Kitty rain jacket, and we were off. The first part of the course was the hardest, because my 32 pound child had to fight her way against 40 mile an hour winds. I held her hand tightly in my grasp; it was almost as if I were afraid the wind might take her away.

Before I knew it, my little competitor had turned her focus from the blistering winds and fringed weather to people in the race that she wanted to catch up to or pass. One was a little girl that was almost 2 years her elder.

A friend she met along the way.

Including the inevitable potty break – she is 4 after all – we crossed the finish line, hand-in-hand in less than 50 minutes.

It’s funny, because now when my little 5ker tells her story, she doesn’t bring up the cold weather or wind. She says, “I crossed the finish line with my mommy.”

When I see the world through my daughter’s eyes, I see plenty of negative temptations, but I also see hope. She is surrounded by so many people, parents, aunties and uncles, neighbors and friends, all helping to challenge what has become “the norm” and instead promote living healthfully.

As for me, our first Mommy and Me race is a day I will never forget. Thinking about what she accomplished, walking (evening running) her first 5K before the age of 5, fills me with tremendous amounts of love and pride.

I look back smiling, because it turns out it did shine brightly that day. It just wasn’t in the sky. It was on her face.

ABOUT ME: My name is Marlayna. I’ve recently shared my story about why I chose to LIVE MY LIFE WITH INTENTION- my life’s journey towards becoming who I am today (click here to read it). I’m a mother, wife, friend, and a diabetes prevention advocate. I occassionally blog about living a healthy lifestyle.

Easter brunch is approaching quickly; do you have your menu planned? 

Brunch usually involves some sort of egg dish.  Here are some made-over lower fat, cholesterol, and calorie recipes to try. 

When cooking with eggs, try to reduce the amount of yolk used or try using egg substitute to lower the fat and cholesterol.   Eggs are delicious with vegetables too!

Deviled Eggs

http://lowfatcooking.about.com/od/easter/r/deviledeggs.htm

You could reduce the fat and cholesterol count further by tossing some of the yolks and replacing them with low fat cottage cheese. Only use eggs that have been handled safely–ones that have been out of the refrigerator for less than two hours, have no cracks in them, and have not been in contact with yard chemicals or animals.

Ingredients:

• 12 hard-cooked eggs
• 1/2 cup fat free mayonnaise
• 2 tsp Dijon mustard
• 2 tbsp scallions, finely chopped
• 1 tbsp chives, finely chopped
• Paprika

Preparation:

Cut cooked eggs in half lengthwise. Scoop out yolks and place them in a bowl. Mash the egg yolks with a fork; add mayonnaise, mustard and scallions. Mix well. Spoon yolk mixture into egg halves. If you have a pastry bag with a star-shaped tip, you could pipe the yolks into the whites. Top with chives. Cover and refrigerate until ready to use. Sprinkle with a little paprika before serving if you like.

24 Servings

Per Serving: Calories 36, Calories from Fat 22, Total Fat 2.5g (sat fat 0.8g), Cholesterol 105mg, Sodium 41mg, Carbohydrate 0.3g, Fiber 0g, Protein 3.1g

Potato Spinach Frittata

http://lowfatcooking.about.com/od/vegetablevegetariandishes/r/potspinfrittata.htm 

Cook Time: 20 minutes

Photo by Fiona Haynes

Total Time: 20 minutes

Ingredients:

• 2 tsp canola oil
• 1 1/2 cups diced red potatoes
• 1/2 cup chopped red onion
• 1 cup baby spinach, roughly chopped
• 1/4 cup parsley, chopped
• 1 1/2 cups liquid egg substitute
• 1/4 cup fat-free milk
• 1/3 cup reduced fat cheese (optional)

Preparation:

Heat oil in a medium skillet with an oven-proof handle. Sauté potatoes and onion until potatoes are just tender—about 10 minutes. Add chopped spinach and parsley, and cook until spinach wilts. Combine egg substitute and milk, and pour mixture over vegetables. Cook (without stirring or lifting the sides) until the sides of the frittata set. As it begins to set, preheat broiler.

Sprinkle cheese over frittata and place skillet under broiler until eggs are set and cheese is melted—about 1-2 minutes. Carefully remove skillet from oven. Cut frittata into four wedges.

Serves 4.

Per Serving Without Cheese: Calories 149, Calories from Fat 47, Total Fat 5.3g (sat 0.7g), Cholesterol 1mg, Sodium 190mg, Carbohydrate 11.9g, Fiber 1.9g, Protein 13.5g

Per Serving With Cheese: Calories 176, Calories from Fat 65, Total Fat 7.2g (sat 1.9g), Cholesterol 8mg, Sodium 267mg, Carbohydrate 12.1g, Fiber 1.9g, Protein 15.7g

Eggs Florentine

http://lowfatcooking.about.com/od/breakfastandlunch/r/eggsflorentine.htm

Ingredients:

• 1/2 cup plain low fat yogurt
• 2 tbsp fat-free mayonnaise
• 1 tsp Dijon mustard
• 2 whole wheat English muffins, split
• 1 cup baby spinach leaves
• 1 tbsp vinegar
• Pinch of salt
• 4 eggs
• Freshly ground black pepper
• Fresh parsley for garnish

Preparation:

In a small pan, whisk together yogurt, mayonnaise and mustard. Stir gently on a low heat until warm.

Place spinach in a microwavable dish, sprinkle with a little water and microwave for 20-30 seconds until gently wilted.

Toast the muffins and place one half on four plates. Spread 1 tbsp of warm sauce on each half muffin, followed by one-fourth of the spinach.

Fill a large skillet with 2 inches of water and 1 tbsp vinegar (to help the eggs keep their shape). Add a pinch of salt to the water. Bring water to a boil, then reduce heat to low so that the water is barely simmering. Break each egg gently into a shallow bowl and empty carefully into skillet. Simmer for 3-5 minutes until desired doneness, spooning hot water over the yolk until slightly opaque.

Using a slotted spoon, carefully remove eggs from water, letting excess water drain away; place on top of spinach. Drizzle remaining sauce over each egg. Sprinkle with freshly ground black pepper, garnish with parsley, and serve immediately.

Serves 4.

Per Serving Calories 160, Calories from Fat 56, Total Fat 6.3g (sat 5.6g), Cholesterol 214mg, Sodium 391mg, Carbohydrate 15.6g, Fiber 2.1g, Protein 10.5g

Low fat Spinach and Mushroom Frittata

http://lowfatcooking.about.com/od/breakfastandlunch/r/spinmushfrittat.htm

Photo by Fiona Haynes

Prep Time: 5 minutes

Cook Time: 12 minutes

Total Time: 17 minutes

Ingredients:

• 5-ounce pack baby spinach
• 1 cup sliced cremini mushrooms
• 1 large roma tomato, halved lengthwise, then sliced
• 1 1/2 cups liquid egg substitute
• Freshly ground black pepper
• 1/3 cup reduced fat cheese

Preparation:

Coat a medium oven-proof nonstick skillet with cooking spray. Wilt spinach on low-medium heat. Add mushrooms and tomatoes and sauté for 2 minutes on medium heat. Add egg substitute and cook for 4-5 minutes without stirring until edges are set. Finish cooking under broiler until edges are golden and center is just set, about 2-3 minutes. Remove skillet carefully, with an oven mitt, as handle will be hot.

Serves 4-6

Per Serving: Calories 94, Calories from Fat 20, total Fat 2.1g (sat 1.2g), Cholesterol 7mg, Sodium 281mg, Carbohydrate 5.5g, Fiber 1.6g, Protein 13g

By Eye so green

By Nancy Juarez, Skinny Gene Bilingual Nutritionist

During  the course of our lives, we go through many stages, whether it is childhood, adolescence, or the transition to becoming an adult. But there is one thing that NEVER changes – the love and support from our FAMILY.

Over these last several weeks, I have encountered different ways in which I affect the lives of not only these wonderful individuals I have the pleasure of working with, but their families as well. For me, this is a way of giving a piece of myself to make the world a better place. Keeping it true to the saying “even the smallest things can make the biggest difference.”

At each appointment, I have the chance to ask every patient how their week went. I enjoy these opportunities to get to know a little more about each of them and gain a better understanding of what’s going on in their lives.  During my normal chat with Alice, I learned something interesting. Something I’d like to now share with you.

From the very beginning, Alice has done extremely well in the program. She’s shown her dedication to improving her family’s health in addition to her own. Her family consists of herself, her husband, and 6 children. As you may know, this is quite a handful!

Alice makes the time to continue with the program and apply what she learns at home. Creating a healthy home is particularly important for this family of 8. Her son has suffered from high blood pressure since he was small. Alice had been to many doctors to try to find an answer to this problem, since the main contributing factors (which are weight and heredity) are not an issue in her family.

This week she came in extremely happy. She was happy to report that her son has had his blood pressure controlled during these past few months, solely based on what she had taught him!

Alice’s son isn’t the only one in the house that is benefiting from Alice’s healthy lifestyle changes. Her mother, who has had an extremely difficult time losing weight in the past, is amazed by her own weight loss. Even Alice’s husband slimmer waistline is feeling the effects of this new healthy home. It’s apparent, that in this house anyway, health is contagious!

It makes feel so accomplished to know that Skinny Gene is not only making positive changes in Alice’s life, but also her family’s.

And it brings me to want to share this quote with you from the Dalai Lama “With realization of one’s own potential and self-confidence in one’s ability, one can build a better world.”

This makes me feel that not only am I helping an individual person, but we are helping make the world a healthier place one person at a time.

What More???

Meet Nancy

Lose a little, Gain a lot

Your Body’s Talking, Are You Listening?

Great Things Happening for Skinny Gene in TX

What is it about summer that makes you feel like you’re on a constant staycation?

You know, when the rules we create for ourselves on a normal everyday basis no longer apply. When you do things that aren’t necessarily “good for you”, but you justify them because it’s summertime?

Quick question- Since when did the unspoken rule that a person would could say  “I’m on vacation”, and  get a free pass for indulging in a few guilty pleasures, also start applying to the justification–“it’s summer?”

You’ve heard the excuse; you may have even used it. Maybe you don’t use the term summer. You may like to be a wee bit more specific, like…  “It’s hot outside.” “It was a BBQ.”  “The ice cream truck came by. What was I supposed to do, ignore it? That’d be rude.”

Don’t get me wrong, I believe that summer should definitely be ENJOYED! I like all aspects of summer, the sunshine, the summer concerts, and the trips to the beach. I like all of these things, almost as much as I love summertime food!

Oh, how I  love summertime! It brings back some great childhood memories, like dancing to this song.

My concern is that while the summer can be filled with endless opportunities to get out and enjoy life, it can also be packed with dangerous and common pitfalls that cause your summer vacation or staycation to end on a not so sunny note.

In fact for many people, particularly kids, the summertime may be the source of some drastic weight gain.  So over the next several weeks we are going to give you our Skinny Gene Guide to Surviving the Summer. You’ll learn how to get out and enjoy all that summertime has to offer!

Afterall, what happens during the summer should stay in the summer, not on your hips , thighs, booty or your belly!

A few upcoming topics in our series on Surviving the Summer blog posts may include:

•  How to Indulge in Summertime splurges: Having fun without adding the weight
• Tips for Surviving the Summer: How to avoid the pitfalls that lead to summertime weight gain
•  Healthy Home:  Why kids could gain up to 3x more weight during the summer. Learn how to keep your keep your kids healthy
•  Cookin’ up Summer Fun: Feel Free to indulge in some of these healthier recipes

So, don’t miss out. Follow our blog and be notified when these new posts have been added.