WOO!!! The holidays are here and I'm super excited. Great friends, family, gifts, and, most of all wonderful food. Are you looking for ways to still keep it healthy and low calorie? I know 8 super foods that can help you reach your goals.
SWEET POTATOES: My favorite!! Sweet potatoes are loaded with fiber, vitamin A, potassium, and phyochemicals that ward off some cancers and arthritis.
CRANBERRIES: They are full of antioxidants. Their fiber content plays a role in lowering LDL's, which are the bad cholesterol levels.
PUMPKIN: This fruit is packed with fiber and vitamin A. I mean a lot of vitamin A , which is a big acne fighter and aids with night vision.
PECANS: They are a great source of vitamin E and magnesium, which supports muscle strength.
COLLARD GREENS: This veggie is ultra healthy, when not cooked with pork. Collard greens are green leafy vegetables that are full of vitamins A, C, and K. They are also loaded with, bone strengthening calcium.
NUTMEG AND CINNAMON: Both can lower cholesterol and maintain blood insulin levels.
POMEGRANATE SEEDS: The power of the pomegranate!!! They have a plethora of disease fighting antioxidants. They are a good source of fiber, folate, vitamins C and K.
RED WINE: I had to save the best for last! When taken in moderation, red wine gives you the most antioxidants for your buck. Here is a little heart healthy tip to remember when buying red wine; the dryer the wine the more concentrated the antioxidant.
It is just that simple. So go ahead, include these great foods in your next holiday meal. I DARE YOU!
YourSkinnimini:-)
Wednesday, November 30, 2011
Saturday, November 19, 2011
SNACKS FOR THE SWEET AND THE SALTY
THE SALTY
- 15 almonds 150 calories
- 1/4 cup of hummus with 1 sliced red pepper 140 calories
- 45 pistachios 148 calories
- 10 Kashi TLC Cracker with 1 block of laughing cow cheese 110 calories
- 1/2 cup of edamame 120 calories
- 2 cups Trader Joes organic popcorn 130 calories
- 1 Slice of ezekiel bread with 1 slice of swiss cheese 170 calories
- 1 cup of tomato juice with 1 piece of string cheese 100 calories
THE SWEET
- 1 cup of strawberries dipped in 1tbsp of melted dark chocolate chips 115 calories
- 1 medium apple with 1 tbsp of natural peanut butter 143 calories
- 0% greek yogurt with 1/2 banana 130 calories
- 1 medium pear with an 8oz glass of almond milk 136 calories
- plain oatmeal with berries 170 calories
- Kashi granola bar 160 calories
- chocolate covered soy nuts 140 calories
- 1/2 cup of sorbet with berries 140 calories
Thursday, November 10, 2011
Fitness411 Productions has done it again. The 21-Day Belly Blast Holiday Challenge. Do you want to lose weight and still enjoy delicious food during the holidays. If the answer is yes, this challenge is for you. For more information, registration and payment, please visit www.Fitness411.net. Also, for a more visual concept of this challenge join Fitness411 Productions and YourSkinniMini Fitness and Nutrition for some Belly Blasting Recipes. Sample amazing recipes, get nutritional tips, food swap ideas, and get all your questions answered. Although, prior registration is encouraged; you will be able to register at this event. See you there. Game Face On!!!
Tuesday, October 18, 2011
GREEK YOGURT V/S REGULAR YOGURT: WHICH ONE IS BETTER FOR YOUR HEALTH?
Everyone I know, including myself, has gone Greek. Move over regular yogurt, Greek yogurt is the new kid on the refrigerator block worldwide. But, the big question is, which one is healthier.
Low fat and /or non-fat plain Greek and regular yogurt can be a part of a healthy diet. Both are low in calories and contain calcium and live bacterial cultures. When Greek yogurt is processed, it goes through extensive straining. This removes majority of the liquid whey and lactose (milk sugars). This process gives Greek yogurt its thick consistency. For the same amount of calories as regular yogurt, our Greek friend has double the protein and half the sugar.
Lets do some real deal comparison:
Get the Skinni and make a choice!!!
YourSkinniMini:-)
Low fat and /or non-fat plain Greek and regular yogurt can be a part of a healthy diet. Both are low in calories and contain calcium and live bacterial cultures. When Greek yogurt is processed, it goes through extensive straining. This removes majority of the liquid whey and lactose (milk sugars). This process gives Greek yogurt its thick consistency. For the same amount of calories as regular yogurt, our Greek friend has double the protein and half the sugar.
Lets do some real deal comparison:
- PROTEIN: Greek yogurt is higher in protein, which is great for post workout recovery and satisfying your hunger. A 6 ounces serving has 15-20 grams; meanwhile, regular yogurt contains 9 grams of protein/6 ounce serving. Are you still hungry after eating regular yogurt? I'm sure you are!
- CARBOHYDRATES: Greek yogurt contains 5-8 grams/serving. Whereas, regular yogurt has a whopping 13-17 grams /serving. Remember the straining process that Greek yogurt goes through removes the lactose or milk sugars. This is good news for those who are lactose intolerant.
- FAT: Fat, fat, fat, yes Greek yogurt contains fat. 8 ounces of full- fat Greek yogurt contains up to 16 grams of saturated fat. On the other hand, 8 ounces of full-fat regular yogurt contains 5 grams of saturated fat. Remember from earlier post, I talked about saturated and unsaturated fat. Saturated fat is the bad fat that raises your LDL's, which is the bad cholesterol. I always go for the low fat (2%) or the non fat (0%) Greek yogurt. READ YOUR FOOD LABELS!!! I can't stress that enough.
- CALCIUM: 6 ounces of regular yogurt provides 30% of the RDA (recommended dietary allowance). Whereas, Greek yogurt only contains 20% of the RDA. The RDA for both men and women should be around 1,000 milligrams/day. The elderly and women who are pregnant should aim for 1,200 milligram/day. These two populations may benefit from regular yogurt, because of its high calcium content.
- VERSATILITY: Plain Greek yogurt is extremely versatile. It can be used in place of sour cream in dips and on tacos. Mix a little with some pesto and you have a yummy sandwich spread. It can replace mayonnaise in those summer recipe's such as coleslaw, egg salad, pasta salad, and potato salad.
- COST: Unfortunately, Greek yogurt cost twice as much as regular yogurt. This is due to its high demand. Yes, the healthier it is for you, the more it cost. I'm sure you have figured that out by now.
Get the Skinni and make a choice!!!
YourSkinniMini:-)
Wednesday, August 24, 2011
YUMMY VEGAN CHOCOLATE BROWNIES
Here is another easy delicious recipe you are going to love. No dairy products needed for the best brownies ever!
1 cup wheat flour
1 teaspoon baking soda
1 teaspoon salt
1/2 cup raw sugar
3/4 cup unsweetened cocoa powder
1/2 cup water
1/2 cup apple sauce
2 teaspoons vanilla extract
Preheat oven to 350 degrees. Using a mixer, combine and mix all ingredients in a large mixing bowl. Lightly spray a 9 x 9 inch baking dish with cooking spray. Pour ingredients into baking dish. Place in the oven and cook for 45 min or until done. Once they are done, allow the brownies to cool for an hour. Serve with a side of plain Greek Yogurt of your choice. I prefer Fage 0%. ENJOY AND STAY SKINNI!
yourskinnimini:-)
This recipe was not originated by yourskinnimini.
1 cup wheat flour
1 teaspoon baking soda
1 teaspoon salt
1/2 cup raw sugar
3/4 cup unsweetened cocoa powder
1/2 cup water
1/2 cup apple sauce
2 teaspoons vanilla extract
Preheat oven to 350 degrees. Using a mixer, combine and mix all ingredients in a large mixing bowl. Lightly spray a 9 x 9 inch baking dish with cooking spray. Pour ingredients into baking dish. Place in the oven and cook for 45 min or until done. Once they are done, allow the brownies to cool for an hour. Serve with a side of plain Greek Yogurt of your choice. I prefer Fage 0%. ENJOY AND STAY SKINNI!
yourskinnimini:-)
This recipe was not originated by yourskinnimini.
Thursday, July 28, 2011
4 DANGERS OF PACKAGED FOODS
Grocery shopping + a busy schedule = something easy, quick, and worst of all processed. Processed foods are stripped of nutrients, need to carry out cellular function, and filled with additives. These foods have a plethora of artificial sweeteners, flavors, factory-created fats, coloring, and chemicals that alter texture. Here are 4 common dangerous ingredients found in packaged goods, that can pose the greatest threat to your health.
TRANS FATS: To simplify the definition... Trans fats start off as an unsaturated fat (good fat), then it is chemically altered to create a saturated fat (bad fat). So turning an unsaturated fat, which is liquid at room temperature, into a saturated fat, which is solid at room temperature, aids at a longer shelf life for packaged foods. Connecting the dots now? Trans Fats are found in foods such as store bought muffins, crackers, fast foods, butter, margarine, and the list goes on and on. So basically the middle isles of your local grocery stores. Trans Fats can cause an increase in bad cholesterol and an decrease in good cholesterol. Many companies may not list Trans fats as an ingredient (those manipulating bastards). Therefore, look for words like hydrogenated and/or partially hydrogenated. By the way, hydrogenated means the product or some of the product has been chemically produced in an already digestive state. I don't need any company to chemically digest my food. I got it, boo.
REFINED GRAINS: To refine something, is to remove nutrients and elements by a number of processing steps. A little fact that you should know is all bread starts off brown in color. The wheat flour is stripped of nutrients and elements and bleached (enriched). This is how white bread in made. Would you open up a bottle of bleach and taste it? Hell no!! So, why would you eat something that contained bleach? Duhh!! Refine Grains include white bread, most dinner rolls, white pasta, white rice, some cereals and again mainly found in the middle isles of your local grocery stores. A diet high in refined grains can put you at risk for high cholesterol, hypertension, diabetes, and just make you fat.
SALT: Sodium is necessary for everyday bodily functions. It help maintain the body's fluid balance and it helps regulate blood pressure. This mineral appears naturally in unprocessed foods like water, some veggies like celery, and dairy products. Sodium should be limited to 1,200mg-1,300mg a day. Too much sodium can cause your body to retain fluid so the extra sodium in your bloodstream can be diluted. You end up looking like a water balloon ready to be popped...not cute. Processed foods are loaded with sodium: canned foods, condiments, packaged meats, and frozen dinners. Here are some things to be aware of, sodium free products may still contain < 5mg per serving, reduced sodium means that the product contains< 25% of the usual sodium content, and light sodium means the product contains about 1/2 the amount of the usual sodium content. Now, I'm not say don't eat things that contain added salt. I'm saying, read the labels and moderation is the key.
HIGH FRUCTOSE CORN SYRUP: HFCS is a cheap nasty crap, made from corn, that companies use to sweeten their products. It is found in many frozen dinner and desserts, some breads, sauces, sodas, and beer. HFCS can have a negative effect on metabolism, increase you risk for diabetes and of course increase your weight gain. When reading labels, look for corn sweetener, corn syrup, corn solids, and HFCS.
When going grocery shopping, make sure you are not in a hurry; therefore, you can take that extra time to read labels. And, if you are unfamiliar with an ingredient, look it up on your, fancy, phone. You are going to have it out anyway looking at your Facebook News Feed. Remember, to shop the outer surface of the grocery store first. This is where all the fresh fruits, veggies and meats are located. READ YOUR FOOD LABELS!!!!!
YourSkinniMini:-)
TRANS FATS: To simplify the definition... Trans fats start off as an unsaturated fat (good fat), then it is chemically altered to create a saturated fat (bad fat). So turning an unsaturated fat, which is liquid at room temperature, into a saturated fat, which is solid at room temperature, aids at a longer shelf life for packaged foods. Connecting the dots now? Trans Fats are found in foods such as store bought muffins, crackers, fast foods, butter, margarine, and the list goes on and on. So basically the middle isles of your local grocery stores. Trans Fats can cause an increase in bad cholesterol and an decrease in good cholesterol. Many companies may not list Trans fats as an ingredient (those manipulating bastards). Therefore, look for words like hydrogenated and/or partially hydrogenated. By the way, hydrogenated means the product or some of the product has been chemically produced in an already digestive state. I don't need any company to chemically digest my food. I got it, boo.
REFINED GRAINS: To refine something, is to remove nutrients and elements by a number of processing steps. A little fact that you should know is all bread starts off brown in color. The wheat flour is stripped of nutrients and elements and bleached (enriched). This is how white bread in made. Would you open up a bottle of bleach and taste it? Hell no!! So, why would you eat something that contained bleach? Duhh!! Refine Grains include white bread, most dinner rolls, white pasta, white rice, some cereals and again mainly found in the middle isles of your local grocery stores. A diet high in refined grains can put you at risk for high cholesterol, hypertension, diabetes, and just make you fat.
SALT: Sodium is necessary for everyday bodily functions. It help maintain the body's fluid balance and it helps regulate blood pressure. This mineral appears naturally in unprocessed foods like water, some veggies like celery, and dairy products. Sodium should be limited to 1,200mg-1,300mg a day. Too much sodium can cause your body to retain fluid so the extra sodium in your bloodstream can be diluted. You end up looking like a water balloon ready to be popped...not cute. Processed foods are loaded with sodium: canned foods, condiments, packaged meats, and frozen dinners. Here are some things to be aware of, sodium free products may still contain < 5mg per serving, reduced sodium means that the product contains< 25% of the usual sodium content, and light sodium means the product contains about 1/2 the amount of the usual sodium content. Now, I'm not say don't eat things that contain added salt. I'm saying, read the labels and moderation is the key.
HIGH FRUCTOSE CORN SYRUP: HFCS is a cheap nasty crap, made from corn, that companies use to sweeten their products. It is found in many frozen dinner and desserts, some breads, sauces, sodas, and beer. HFCS can have a negative effect on metabolism, increase you risk for diabetes and of course increase your weight gain. When reading labels, look for corn sweetener, corn syrup, corn solids, and HFCS.
When going grocery shopping, make sure you are not in a hurry; therefore, you can take that extra time to read labels. And, if you are unfamiliar with an ingredient, look it up on your, fancy, phone. You are going to have it out anyway looking at your Facebook News Feed. Remember, to shop the outer surface of the grocery store first. This is where all the fresh fruits, veggies and meats are located. READ YOUR FOOD LABELS!!!!!
YourSkinniMini:-)
Saturday, July 2, 2011
Another Kick Ass Recipe
Hi Everyone,
July 4th is upon us...fireworks, yummy alcoholic drinks, and best of all eating with friends and family. If you are still trying to figure out what to bring to the festivities that you have been invited to, no worries, yourskinnimini is here. I have two quick and easy recipes that you are going to love.
Kick Ass Agave-Dijon Dressing
1/4 cup agave nectar
1/4 cup Dijon mustard
2/3 cup evoo
1/4 cup red wine or balsamic vinegar
1/2 tsp sea salt
1/2 tsp pepper
This makes 1 1/2 cups. Of course, you can double or triple the recipe if needed.
Summer Spinach Salad
Fresh Spinach
Sliced Strawberries
Feta Cheese
Red Onions
There are no measurements for the salad. I usually eyeball it...depending on how many people I am serving. Remember you are not trying to get them full; you are just giving them a taste of what you can do:-) Hope your 4th is a BLAST!!!!
YourSkinniMini:-)
July 4th is upon us...fireworks, yummy alcoholic drinks, and best of all eating with friends and family. If you are still trying to figure out what to bring to the festivities that you have been invited to, no worries, yourskinnimini is here. I have two quick and easy recipes that you are going to love.
Kick Ass Agave-Dijon Dressing
1/4 cup agave nectar
1/4 cup Dijon mustard
2/3 cup evoo
1/4 cup red wine or balsamic vinegar
1/2 tsp sea salt
1/2 tsp pepper
This makes 1 1/2 cups. Of course, you can double or triple the recipe if needed.
Summer Spinach Salad
Fresh Spinach
Sliced Strawberries
Feta Cheese
Red Onions
There are no measurements for the salad. I usually eyeball it...depending on how many people I am serving. Remember you are not trying to get them full; you are just giving them a taste of what you can do:-) Hope your 4th is a BLAST!!!!
YourSkinniMini:-)
Tuesday, June 14, 2011
Black Bean Tacos
Summer is not even here and the temperatures are soaring into the 90's. I am not a big fan of doing a lot of cooking during the summer. Hell, why am I lying? I'm not a fan of cooking in the winter, fall, or spring months. So if you are anything like me, you will love this easy breezy, Black Bean Taco, recipe. All of the ingredient's used are organic Trader Joe's brand.
1 (15oz) can of black beans, rinsed and drained
4 (6 inch) corn tortillas
4 tbsp of shredded cheddar cheese
1 1/2 cups of shredded raw spinach
1/2 cup of grated carrots
1/4 cup of salsa (Trader Joe's has so many to choose from. My favorite is the pineapple salsa).
Step 1) Microwave beans for 2 minutes
Step 2) Heat a nonstick pan on medium. Add tortillas one at a time and cook for 1 minute on both sides.
Step 3) Divide beans evenly among tortillas; top each evenly with cheese, spinach, carrot, and salsa.
This recipe makes 2 servings at a fast 254 calories per serving. Now you need little something to compliments the meal. I recommend a glass of Skinnygirl Margarita. ENJOY!!!!
1 (15oz) can of black beans, rinsed and drained
4 (6 inch) corn tortillas
4 tbsp of shredded cheddar cheese
1 1/2 cups of shredded raw spinach
1/2 cup of grated carrots
1/4 cup of salsa (Trader Joe's has so many to choose from. My favorite is the pineapple salsa).
Step 1) Microwave beans for 2 minutes
Step 2) Heat a nonstick pan on medium. Add tortillas one at a time and cook for 1 minute on both sides.
Step 3) Divide beans evenly among tortillas; top each evenly with cheese, spinach, carrot, and salsa.
This recipe makes 2 servings at a fast 254 calories per serving. Now you need little something to compliments the meal. I recommend a glass of Skinnygirl Margarita. ENJOY!!!!
Tuesday, June 7, 2011
SUGAR AND SUGAR AND EVERYTHING, NOT SO, SWEET
Hi, Everyone
I would like to start this post off by saying, thank you for the support and love. So many of you have reach out to me via email, text, and even in person, asking about the next post. I'm so thrilled that you are just as excited as I am about spreading the news. I apologize for the delay in post. That thing called, life can get in the way. Therefore, my promise to you is a new post at the beginning of each month. With that being said, lets get down and sweet!!
The sugar industry is one of the biggest money makers in America. The U.S. is the largest supplier of sugar induced food in the world. This includes artificial sweeteners also know as non nutritive sweeteners. Many of these sweeteners are said to be zero calories. But, I am here to tell you that they have calories and a plethora of other shit that could cause major havoc to your health. But, before I talk about artificial sweetener, lets look at how raw sugar is taken from its' natural state to this refined processed shit that you find in the stores. A sugar cane plant, which is all natural, is pressed to extract its' juices. Next, it is spun around to remove the syrup. Then, it is washed and filtered for the removal of non sugar matter and decolorization. (Sugar in its' raw natural state is brown in color, not white.) Finally, the sugar is dried and packaged.
Lets start off with the famous, Splenda. This, highly processed chemical compound, is made by mechanically changing the structure of already, refined sugar. The finished product is called sucralose. It is 600x sweeter that regular sugar. The manufactures named the product Splenda, because it sounded pretty and they knew you would make the purchase. Splenda contains maltodextrin, which is a bulking agent used as a thickener. While the makers of Splenda claim it's a no calorie sweetener, maltodextrin has 12kcal/tblsp. The FDA says that sucralose is 98% pure (pure crap). The other 2% contains a little heavy metal and arsenic. I mean it's only a little bit. Sucralose can cause some major side effect such as, diarrhea, organ and reproductive damage, and decrease in fetal body weight. Now isn't that just SPLENDID!!.
We have all heard of Sweet & Low. This artificial sweetener contains saccharin, which is a petroleum-tar compound. GROSS!! Just an FYI, the human body can not break down saccharin. It's petroleum...duh! It is 300x sweeter than regular sugar. In the 1970's the FDA proposed a ban on Sweet & Low, after lab rats that were fed large amount of the sweetener, contracted bladder cancer. The ban never transcribe into a law and the warning label was dropped in 2000. I guess member of the FDA had something better to do that day in 2000.
And of course, lets not forget the biggest sweetener of them all, Aspartame. This is your NutraSweet and Equal. Aspartame is 200x sweeter than regular sugar. It contains ,large amounts of, an amino acid called phenylalanine. Phenylalanine occurs naturally in our brain. High levels of this amino acid can increase our chances of seizures, depression and schizophrenia. So basically, Aspartame makes you sad and crazy all at the same time. It is found in most of the diet foods on the market...diet sodas, sugar free foods, gums, and yogurts (please read your food labels). The FDA, of course, has set an acceptable daily intake for individuals, at 50mg/kg of body weight. Lets break it down and do the math, so you will have a better understanding. Example: A person weights 120lb. 120lb ÷ 2.2 = 54.5kg (convert pounds to kilograms) 54.5kg x 50mg = 2,725mg ÷ 24hr = 113.5mg a day. That's about two to three 12oz cans of diet soda. WOW, is all I have to say. These guidelines are the same for pregnant and lactating women. Now you and your child have an EQUAL opportunity to become depressed and crazy. Aspartame, when ingested, travels through your body and deposits in your body tissues. (When I use the word deposit, think of a saving account that you can't touch. You deposit money into the account and it just sits there and accumulates...Aspartame). Side effects of Aspartame include, but are not limited to blurred vision, tinnitus, migraine headaches, tremors, insomnia, heart palpitations, diarrhea, weight gain, and sever PMS.
With all of this gut wrenching information that I just vomited out, I will not end this post without giving you better options to choose from. There so many real, natural, organic, healthy sweeteners out there to tantalize your taste buds. All natural sweeteners come from plants or bees. They contain micronutrenits (vitamins and minerals) that regulate and balance electrolytes in our bodies. And most importantly, they are not processed. Sugar in the Raw, is a great natural sweetener weighting in at 15cal/tsp. And it is just that, sugar in its raw form, not processed. Agave nectar is fabulous. It is the nectar of an agave plant. Another great benefit is its' low glycemic index, which is great for diabetics. It is great in tea (hot or cold), on pancakes or waffles (instead of syrup). You can top a nice bowl of fruit off with a touch of nectar. Other natural sugars include organic honey, organic maple syrup, organic beet sugar, organic molasses, organic brown rice sugar, and Stevia. All of the great sweetener can be found at your local Farmers Market, Whole Foods and Trader Joe's.
This post was not written to scare you, but to bring awareness to what you are feeding your body. The more you know the more you will grow into your healthier, self. Be healthy, be happy and stay SWEET!!
Your SkinniMini :-)
I would like to start this post off by saying, thank you for the support and love. So many of you have reach out to me via email, text, and even in person, asking about the next post. I'm so thrilled that you are just as excited as I am about spreading the news. I apologize for the delay in post. That thing called, life can get in the way. Therefore, my promise to you is a new post at the beginning of each month. With that being said, lets get down and sweet!!
The sugar industry is one of the biggest money makers in America. The U.S. is the largest supplier of sugar induced food in the world. This includes artificial sweeteners also know as non nutritive sweeteners. Many of these sweeteners are said to be zero calories. But, I am here to tell you that they have calories and a plethora of other shit that could cause major havoc to your health. But, before I talk about artificial sweetener, lets look at how raw sugar is taken from its' natural state to this refined processed shit that you find in the stores. A sugar cane plant, which is all natural, is pressed to extract its' juices. Next, it is spun around to remove the syrup. Then, it is washed and filtered for the removal of non sugar matter and decolorization. (Sugar in its' raw natural state is brown in color, not white.) Finally, the sugar is dried and packaged.
Lets start off with the famous, Splenda. This, highly processed chemical compound, is made by mechanically changing the structure of already, refined sugar. The finished product is called sucralose. It is 600x sweeter that regular sugar. The manufactures named the product Splenda, because it sounded pretty and they knew you would make the purchase. Splenda contains maltodextrin, which is a bulking agent used as a thickener. While the makers of Splenda claim it's a no calorie sweetener, maltodextrin has 12kcal/tblsp. The FDA says that sucralose is 98% pure (pure crap). The other 2% contains a little heavy metal and arsenic. I mean it's only a little bit. Sucralose can cause some major side effect such as, diarrhea, organ and reproductive damage, and decrease in fetal body weight. Now isn't that just SPLENDID!!.
We have all heard of Sweet & Low. This artificial sweetener contains saccharin, which is a petroleum-tar compound. GROSS!! Just an FYI, the human body can not break down saccharin. It's petroleum...duh! It is 300x sweeter than regular sugar. In the 1970's the FDA proposed a ban on Sweet & Low, after lab rats that were fed large amount of the sweetener, contracted bladder cancer. The ban never transcribe into a law and the warning label was dropped in 2000. I guess member of the FDA had something better to do that day in 2000.
And of course, lets not forget the biggest sweetener of them all, Aspartame. This is your NutraSweet and Equal. Aspartame is 200x sweeter than regular sugar. It contains ,large amounts of, an amino acid called phenylalanine. Phenylalanine occurs naturally in our brain. High levels of this amino acid can increase our chances of seizures, depression and schizophrenia. So basically, Aspartame makes you sad and crazy all at the same time. It is found in most of the diet foods on the market...diet sodas, sugar free foods, gums, and yogurts (please read your food labels). The FDA, of course, has set an acceptable daily intake for individuals, at 50mg/kg of body weight. Lets break it down and do the math, so you will have a better understanding. Example: A person weights 120lb. 120lb ÷ 2.2 = 54.5kg (convert pounds to kilograms) 54.5kg x 50mg = 2,725mg ÷ 24hr = 113.5mg a day. That's about two to three 12oz cans of diet soda. WOW, is all I have to say. These guidelines are the same for pregnant and lactating women. Now you and your child have an EQUAL opportunity to become depressed and crazy. Aspartame, when ingested, travels through your body and deposits in your body tissues. (When I use the word deposit, think of a saving account that you can't touch. You deposit money into the account and it just sits there and accumulates...Aspartame). Side effects of Aspartame include, but are not limited to blurred vision, tinnitus, migraine headaches, tremors, insomnia, heart palpitations, diarrhea, weight gain, and sever PMS.
With all of this gut wrenching information that I just vomited out, I will not end this post without giving you better options to choose from. There so many real, natural, organic, healthy sweeteners out there to tantalize your taste buds. All natural sweeteners come from plants or bees. They contain micronutrenits (vitamins and minerals) that regulate and balance electrolytes in our bodies. And most importantly, they are not processed. Sugar in the Raw, is a great natural sweetener weighting in at 15cal/tsp. And it is just that, sugar in its raw form, not processed. Agave nectar is fabulous. It is the nectar of an agave plant. Another great benefit is its' low glycemic index, which is great for diabetics. It is great in tea (hot or cold), on pancakes or waffles (instead of syrup). You can top a nice bowl of fruit off with a touch of nectar. Other natural sugars include organic honey, organic maple syrup, organic beet sugar, organic molasses, organic brown rice sugar, and Stevia. All of the great sweetener can be found at your local Farmers Market, Whole Foods and Trader Joe's.
This post was not written to scare you, but to bring awareness to what you are feeding your body. The more you know the more you will grow into your healthier, self. Be healthy, be happy and stay SWEET!!
Your SkinniMini :-)
Wednesday, May 18, 2011
Pesticides: You Think You Know, But You Have No Idea
Everyone knows that our fields of, non-organic, fruits and vegetables are sprayed with pesticides. We also know that non-organic meat comes from animals that feed on fields that have been genetically altered and sprayed with pesticides. But, do you really know the skinni on pesticides? Lets get down and dirty!!! Pesticides are substances or a mixture of substances that are used to prevent, kill, or destroy a pest. A pesticide can be a chemical substance or a biological agent like a virus or a bacteria. There are four types of pesticides that are widely used on and in the foods that we eat... rodenticides - kills rodents, herbicides - kills weeds, fungicide - kills mold and fungus, and antimicrobials - kill bacteria. All I have to say is, Yummy, not!
The Environmental Protection Agency, also known as the EPA is responsible for regulating and protecting you and I and our families from these dangerous pesticides. Do I think they are doing their job, Hell no!!! The EPA sets limits on how much pesticide residue is allowed to remain in and on the foods that we eat. These limits are known as tolerances. Our federal government cares so much about us, they control and limit the amount of pesticides we consume. I totally feel the love!! I don't know about you, but the amount of this crap I want to consume is zero.
Pesticides have many side effects. Some are nausea, dizziness, slurred speech, headaches, vomiting, eye irritation, caner and death. The use of pesticides have been linked to ADHD in children and Parkinson's disease, and asthma. They can also effect our nervous system, endocrine function, and how our body regulates hormones.
For my meat eaters, I love you guys by the way. Have you ever heard of starlink corn? I didn't think so. Starlink corn is a genetically altered feed that contains insecticidal protein. It has been rendered unsafe for human consumption. But, the EPA allows the use of starlink corn for livestock feed. Okay, so let me get this straight, let the humans eat the animals that ate the corn? Great idea, a-holes!
Methyl iodide is the most toxic pesticide out there. It has been linked to cancer and late-term miscarriages. The EPA allows this chemical to be sprayed on berries... strawberries and blueberries. The state of California has made several attempts to have this chemical banned, but has been unsuccessful. There was a study recently done by Dr. Andrew Weil of the Huffington Post, which took several different non-organic fruits and vegetables dissected them for pesticide residue. From this research came the Dirty Dozen and the Clean 15 List. With Dirty Dozen five or more chemicals were found. The Clean 15 zero to <1 chemicals were found.
Dirty Dozen
Celery
Peaches
Strawberries
Apples
Blueberries
Nectarines
Bell Peppers
Spinach
Kale
Cherries
Potatoes
Gapes
Clean 15
Onions
Avocado
Sweet Corn
Pineapple
Mangoes
Sweet Peas
Asparagus
Kiwi
Cabbage
Eggplant
Cantaloupe
Watermelon
Grapefruit
Sweet Potatoes
Honeydew Melon
So what can we do to protect ourselves from these killers? One thing we can do is buy certified organically grown foods. These foods are grown without the use of synthetic fertilizers or pesticides. I know that buying organic can be expensive, remember the non-organic Clean 15 list. Also clean ALL fruits and vegetables before eating them, whether they are organic or non-organic. Water alone is not good enough. Here is a solution that I use and retrieved from Fitness Magazine. Mix 2 cups of warm water, 1 tsp of salt, 1/4 tsp of lemon juice or vinegar. Stay healthy and make the best food choices for you and your family. Happy Shopping!!!
The Environmental Protection Agency, also known as the EPA is responsible for regulating and protecting you and I and our families from these dangerous pesticides. Do I think they are doing their job, Hell no!!! The EPA sets limits on how much pesticide residue is allowed to remain in and on the foods that we eat. These limits are known as tolerances. Our federal government cares so much about us, they control and limit the amount of pesticides we consume. I totally feel the love!! I don't know about you, but the amount of this crap I want to consume is zero.
Pesticides have many side effects. Some are nausea, dizziness, slurred speech, headaches, vomiting, eye irritation, caner and death. The use of pesticides have been linked to ADHD in children and Parkinson's disease, and asthma. They can also effect our nervous system, endocrine function, and how our body regulates hormones.
For my meat eaters, I love you guys by the way. Have you ever heard of starlink corn? I didn't think so. Starlink corn is a genetically altered feed that contains insecticidal protein. It has been rendered unsafe for human consumption. But, the EPA allows the use of starlink corn for livestock feed. Okay, so let me get this straight, let the humans eat the animals that ate the corn? Great idea, a-holes!
Methyl iodide is the most toxic pesticide out there. It has been linked to cancer and late-term miscarriages. The EPA allows this chemical to be sprayed on berries... strawberries and blueberries. The state of California has made several attempts to have this chemical banned, but has been unsuccessful. There was a study recently done by Dr. Andrew Weil of the Huffington Post, which took several different non-organic fruits and vegetables dissected them for pesticide residue. From this research came the Dirty Dozen and the Clean 15 List. With Dirty Dozen five or more chemicals were found. The Clean 15 zero to <1 chemicals were found.
Dirty Dozen
Celery
Peaches
Strawberries
Apples
Blueberries
Nectarines
Bell Peppers
Spinach
Kale
Cherries
Potatoes
Gapes
Clean 15
Onions
Avocado
Sweet Corn
Pineapple
Mangoes
Sweet Peas
Asparagus
Kiwi
Cabbage
Eggplant
Cantaloupe
Watermelon
Grapefruit
Sweet Potatoes
Honeydew Melon
So what can we do to protect ourselves from these killers? One thing we can do is buy certified organically grown foods. These foods are grown without the use of synthetic fertilizers or pesticides. I know that buying organic can be expensive, remember the non-organic Clean 15 list. Also clean ALL fruits and vegetables before eating them, whether they are organic or non-organic. Water alone is not good enough. Here is a solution that I use and retrieved from Fitness Magazine. Mix 2 cups of warm water, 1 tsp of salt, 1/4 tsp of lemon juice or vinegar. Stay healthy and make the best food choices for you and your family. Happy Shopping!!!
Friday, May 6, 2011
What Floats Your Oats
My favorite meal of the day is breakfast. I could eat breakfast for every meal. My favorite breakfast food is old-fashion oatmeal. It is high in fiber, low in fat, and cheap. It is a healthy choice that keeps you full and fueled for several hours. But, there is one thing that puzzles me, why has McDonald's turned it into a sugared up, caloried up , put fat on your ass breakfast. McDonald's oatmeal has as much sugar as 32 bowls of instant oatmeal or 2 Starbucks caffe lattes. And this is a big one, it has as much sugar as 1 regular size snicker bar. The calories in McDonald's oatmeal = a six piece chicken nugget from Burger king. It also contains as much saturated fat as a white floured bagel. So, lets just touch on saturated fats for a moment...a little education. Saturated fats are also known as the "bad fats". They come from animal sources and remain solid at room temperature. When a substance is said to be saturated, it contains all the material it is capable of holding. For example, a sponge is saturated with water when it holds all the water it can hold. So think of the sponge representing your thighs and water representing the saturated fat. You get the picture. Have you ever heard of sodium phosphate? It is used as a meat preservative. Oh, and its also 1 of the 21 ingredients in McDonald's oatmeal. The apple they use are of course packaged with calcium asorbate. This is a food additive to keep that apples fresh and maintain shelf life. It is also used in other packaged food for the same purpose.
So lets compare McDonald's oatmeal to Old-Fashion oatmeal. McDonald's oatmeal has 290 calories, 4.5 grams of fat, 57 grams of carbohydrates, 160 milligrams of sodium, 2 grams of saturated fat, and 32 grams of sugar. Old-Fashion oatmeal has 190, calories, 3 gram of fat, 33 grams of carbohydrates, 48 milligrams of sodium, 0.5 grams of saturated fat, and 1 gram of sugar.
There are healthier alternatives. Make your own. Try old-fashion or steel cut oatmeal cooked with plain or vanilla soy milk, fresh fruit, and and a little agave nectar or honey. This is delicious and a much healthier choice. With this being said...what floats your oats?
So lets compare McDonald's oatmeal to Old-Fashion oatmeal. McDonald's oatmeal has 290 calories, 4.5 grams of fat, 57 grams of carbohydrates, 160 milligrams of sodium, 2 grams of saturated fat, and 32 grams of sugar. Old-Fashion oatmeal has 190, calories, 3 gram of fat, 33 grams of carbohydrates, 48 milligrams of sodium, 0.5 grams of saturated fat, and 1 gram of sugar.
There are healthier alternatives. Make your own. Try old-fashion or steel cut oatmeal cooked with plain or vanilla soy milk, fresh fruit, and and a little agave nectar or honey. This is delicious and a much healthier choice. With this being said...what floats your oats?
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