Green represents a lot of terrific things, like “being green” is good for the environment and “making the green” is good for your wallet.  And if you like Saint Patty’s day, you will be sporting some green attire for good luck. 

What about eating your greens?  You never felt that lucky, as a kid, missing play time while staring at a plate of Brussels sprouts that you absolutely refused to eat.  Now looking back on those stubborn nights, you may just realize how lucky you were to be offered those wondrous greens. 

Eating foods of the green variety benefit you in many ways;  the potential for cancer prevention, protection against heart disease and type 2 diabetes, weight management, soluble and insoluble fiber, and not to mention the vitamins, minerals including calcium, antioxidants, phytochemicals, carotenoids, and flavonoids (A.K.A. really good things for your body and metabolism).Now are you interested in stepping up the greens?  

BENEFITS OF GOING GREEN 

LOW IN CALORIES:  Weight management and disease prevention go hand in hand.  By keeping your body at a healthy weight, you reduce your risk of heart disease, diabetes, and certain cancers.  The lower calorie greens typically range between 10-30 calories per ½ cup serving, which can play a very important role in weight management by replacing other high calorie foods.

Low calorie greens to try:   Spinach (1 cup raw = 7 calories), Swiss chard (1 cup = 7 calories), bok choy (1 cup = 10 calories), and cucumber (1/2 medium = 8 calories)

GREAT SOURCE OF FIBER: Greens contain both types of fiber, soluble and insoluble fibers that benefit the heart by reducing cholesterol and the waist line by filling you up on fewer calories.   Both types of fiber are helpful to regulate your blood sugar control.

Fiberful greens to try:  Cabbage (1 cup chopped = 5.16 grams carbohydrate of which 2.2 grams is fiber); Brussel sprouts (4 sprouts = 5.5 grams carbohydrate of which 2 grams is fiber), artichoke (1/2 medium = 6.7 grams carbohydrate of which 3.5 grams is fiber), and spinach (1 cup raw = 1 grams of carbohydrate of which 0.7 grams is fiber).

ANTIOXIDANT RICH: Many green vegetables are an excellent source of Vitamin C, which is an antioxidant.  What this means is that they limit cell damage and help repair cells that have been damaged by free radicals.  When free radicals are in action, they change the cell, which may lead to health risks including illness by decreasing your immune system, heart disease, cancer, and arthritis.

For green vegetables with an excellent sources Vitamin C to try:  Kale (1 cup raw = 80.4 mg), broccoli (1/2 cup cooked = 51 mg), Brussel sprouts (4 sprouts = 48.4 mg), and bok choy (1 cup = 30 mg)

FULL OF FOLATE: Folate is a vitamin found in high amounts in green vegetables, which plays a vital role in cell metabolism, especially for pregnant moms, growing babies and kids.  Folate is also involved in the metabolism of homocysteine.  High levels of homocysteine are connected to heart disease.

Folate rich greens to try:  Spinach (1 cup raw = 58 mcg DFE), brussel sprouts (4 sprouts = 47 mcg DFE), broccoli (1/2 cup cooked = 84 mcg DFE), and asparagus (4 spears = 89 mcg DFE).

LOW FAT:  The majority of green vegetables are naturally low in fat and saturated fat, which is great for your heart!

The following super green veggies have less than 0.5 grams fat per serving:  Kale, asparagus, broccoli, cucumber, brussel sprouts, bok choy, spinach, artichoke, swiss chard, and cabbage.

Proving they know how to achieve summertime success, 10 of our members have lost a total of 182 pounds – of which all but 42 were shed within the last 90 days.  More important than the pounds lost, are the second chances at life that have been gained.

You see, these aren’t just “lovin’ the way you look” kinda pounds. For many of our members, it is the first time they are experiencing success in a weight loss battle that has been raging for more years than they can count.  They have pride in what they’ve accomplished and confidence that those pesky pounds are finally gone, for good.

I wish we could take full credit for their success, but we can’t.  Yes, our program takes a unique approach towards weight management, but the real difference is the way our members have learned to rethink success.

 Most of the time, we associate SUCCESS with a finished product, an outcome, a result.  Successful weight loss includes weight management – which means you have the task of not only taking off the weight, but more importantly, keeping it off. 

In the past, our members would approach weight loss like they were running a race. The start date is the starting line, and they cross the finish line when they achieve their goal (like losing 30 pounds).  What they’ve come to realize is that reaching their weight loss goal is just the first step, keeping it off is the real challenge.  Weight management doesn’t have a beginning and end; it is something we all must work at every day. 

Success is making the best decision with the options given- one meal, one day at a time.

We’re proud of these 10 Skinny Gene members for learning how to overcome daily temptations, making healthier choices, and focusing on the positive actions taken during their journeys towards living healthier lives.