Beat the Heat and Still Stay Skinni

Warmer, sunny days are finally here, but after exercising in cooler spring temps, hot and humid 100-degree days can feel overwhelming. Running, biking, hiking, even walking feels harder in the heat, so here are some tips to help you get through your summer workouts. 

• Be flexible about when you workout: Become obsessed with checking the weather, and find out when temps are going to be the coolest that day. Sometimes it's early in the morning, and sometimes late in the evening, so you'll need to rearrange your schedule to fit in exercise during the coolest time of day. A plus about morning workouts is many of your neighbors might be watering their lawns, so you can run through their sprinklers to stay even cooler.
• Invest in some wicking clothes: Lightweight, breathable, wicking clothes are a must. They'll pull moisture away from your skin, so you really do feel cooler.
• Slow down your pace: If you're set on getting in a 30-minute workout, move with less intensity or do intervals to avoid overheating. Remember it's OK to take breaks too.
• Head indoors: Now is a good time to take advantage of a monthly membership at an air-conditioned gym. Can't afford it? Burn calories by following along with fitness DVDs, jumping rope, running up and down your stairs, or doing strength training routines at home. If you need to get out, speed walk with the moms and grammas in the mall.
• Drink water all day, not just before or after your workout: Staying hydrated will help prevent some of the symptoms you may experience from exercising in heat such as dizziness, stomach cramps, and headaches. During your run, sip 2 to 4 ounces of water every 15 to 20 minutes.

YourSkinniMini:-)

How to Have a SkinniMini Vacation

Summer time is here and you know what that means all inclusive resorts, cruises, and lots food and fruity alcoholic beverages. Just because you are on vacation does not mean your fitness and nutrition stays at home. I don't know how many times I have heard, "I went on vacation and gained 8 lbs." We'll hell yeah, because your ass went on vacation without a plan and you forgot to pack fitness and nutrition. Duh!! For my birthday I set off for a self vacation to Punta Cana Dominican Republic. I stayed at the Punta Cana Princes, an all-inclusive resort. This was my first time at an all-inclusive resort. I must say it is the way to travel. Prior to leaving, everyone kept asking me the same questions over and over, “Are you going to workout, are you going to drink, are you going to indulge and eat food?" My answer to all three questions, a big fat YES! Here are a few Skinni rules that I always follow while on vacation.

Rule 1- Take your own snacks for the ride. This will keep you from stopping at convenience stores or vending machines for packaged foods, or having only plane-selected snacks. Trail mix, homemade granola, popcorn, pretzels, chopped raw vegetables, hummus and apples, plums and pears make great travel snacks. I packed an apple and raw mixed nuts.

Rule 2- Find a supermarket or farmer’s market as soon as you reach your destination. Pick up some fruits, vegetables, nuts, seeds, pretzels and popcorn that can serve as snacks or a breakfast alternative during your stay. There was one in walking distance from my resort. It was my back-up plan if the resort food sucked, but it was yummy.

Rule 3- Fill up on healthy foods at the breakfast, lunch and dinner buffet, especially if you are staying at a resort. Focus on getting plenty of fresh fruits, salads and greens, and whole grains such as oatmeal. At breakfast I added a few apples and bananas to my beach bag for mid-morning snack on the beach. I’ve already paid for it…why not.

Rule 4- Limit the alcoholic beverages, especially if you are staying at an all-inclusive resort. Just because it is all-inclusive does not mean you have to go ham. Remember alcohol has a lot of empty calories that can add weight to your belly area. My limit was 2 drinks per day, one early afternoon and one with dinner OR one with breakfast and one with dinner.

Rule 5- If you want to venture from the resort, seek out local restaurants that use local products. The less distance your food has traveled, the more nutrients it typically retains. Restaurants that pride themselves on local products often provide healthy options, such as meals focused on the use of local fruits and vegetables. These foods are usually prepared in a way that maintains their natural flavor, not covered in high-calorie, fatty sauces and toppings. My resort food was delicious and well prepared, so kept it “Casabe.”

Rule 6- Select fatty fish such as salmon, grilled meats, fresh salads, broth-based soups and wraps or sandwiches without sauces as your entrees, instead of deep-fried foods and entrees with heavy cream sauces. Enjoy the food the area is known for, such as grilled fishes from the sea or fruit desserts in a tropical destination. My favorite at Punta Cana Princess was the sautéed pumpkin with peppers and onions. Yum!

Rule 7- To splurge or not to splurge. What ever you do, choose your splurges wisely.  Consider your favorite things and enjoy them, but pass on the things you can easily get at home that add extra calories. For example, you can have a roll with any meal at home, but that gourmet tiramisu or the local rum can be harder to come by. For dinner, I chose chocolate moose cake, made with fresh chocolate from the island, instead of a dinner roll.

The best Skinni Rule of them all...sit back and enjoy your SkinniMini vacation!

5 Munchies For Men

Men are different from women in all kinds of ways, including their nutritional needs. Just as women need particular nutrients during pregnancy or for protection from breast cancer, men need nutrients that can help them maintain muscle mass, prevent prostate cancer, and more. Many foods that tend to be favorites among men are not the best choices for good health. But, a healthy diet and regular physical activity can help prevent heart disease and cancer. Here is a list of 5 foods men can add to their diet:

Oyster: A few oysters each day will deliver a full day’s supply of the antioxidant mineral zinc. Zinc is involved in hundreds of body processes, such as repairing cells.

Bananas: They are a great portable source of quick energy and are rich in potassium, which is needed to regulate nerves, heartbeat and, especially, blood pressure. Guys, devour one on the way to the gym.

Fatty Fish: These polyunsaturated fats are the preferred form of fats in your diet for many reasons. They can benefit the heart, circulation, and immune system and reduce the risk for prostate cancer.

Whole Grains: Most men get enough carbs in their diets, but they tend to be the wrong kind of carbs. A diet rich in whole grains provides fiber, vitamins, minerals, building muscles, and keeping waistlines small.

Red and Orange Vegetables: Men whose diets are high in nutrients found in vegetables like vitamin C, beta-carotene, and potassium are less likely to develop benign prostatic hyperplasia (BPH), or enlarged prostate.

Benefits of Vegetarianism

Americans are dying from diseases that are directly tied to their eating habits. A diet full of fresh fruits and vegetables, grains and soy is your best bet for living a longer, healthier and more enjoyable life. At the same time, you're doing the planet a huge favor by helping to preserve natural resources and cutting down on pollution generated by animal agriculture. Plus, you may appreciate your wonderful meals even more knowing that no animals suffered along the way. Here are 8 great benefits of being a vegetarian

•  Live a lot longer- Vegetarians live about seven years longer, and vegans (who eat no animal products) about 15 years longer than meat eaters.
• Save your heart- Heart disease is still the number one killer in the United States, and the Standard American diet (SAD) is loaded with saturated fat and cholesterol from meat and dairy products. Heart disease is the number one killer in African American women. Today, the average American male eating a meat-based diet has a 50 percent chance of dying from heart disease. Fruits and vegetables are full of antioxidant nutrients that protect the heart and its arteries.
• Reduce your risk of cancer- The National Cancer Institute says that women who eat meat every day are nearly 4 times more likely to get breast cancer than those who don't. A plant-based diet helps protect against prostate, colon and skin cancers.
• Be more regular- Eating a lot of vegetables necessarily means consuming fiber, which pushes waste out of the body. Meat contains no fiber. Vegetarians tend to have fewer incidences of diverticulitis, constipation, hemorrhoids and spastic colon.
• Keep your weight down. A diet high in saturated fats and processed foods and low in plant-based foods and complex carbohydrates is making us fat and killing us slowly. Vegetarians have an average of 45-60% less body fat than meat eaters.
• Save money. Meat accounts for 20% of Americans’ food spending. Eating vegetables, grains and fruits in place of the 200 pounds of beef, chicken and fish each non-vegetarian eats annually would cut individual food bills by an average of $4,000 a year.
• Your dinner plate will be full of color. Phytochemicals give fruits and vegetables their rich colors. Yellow and orange fruits and vegetables... carrots, oranges, sweet potatoes, mangoes, and pumpkins get their color from carotenoids. Leafy green vegetables get their green color from chlorophyll. Plums, cherries, and red bell peppers contain anthocyanins, which gives them a red blue and purple color. Cooking by color is a good way to ensure you are eating a variety of naturally occurring substances that boost immunity and prevent a range of illnesses.
• You’ll spare animals. Many vegetarians give up meat because of their concern for animals. Ten billion animals are slaughtered for human consumption each year. And, unlike the farms of the pass where animals roamed freely, today most animals are factory farmed. This means they are crammed into cages where they can barely move and fed a diet tainted with pesticides and antibiotics. These animals spend their entire lives in crates or stalls so small that they can’t turn around. Farmed animals are not protected from cruelty under the law. The majority of state anticruelty laws specifically exempt farm animals from basic humane protection.

It is almost effortless these days to find great-tasting vegetarian foods. Whether you are strolling the aisles of your local supermarket or walking down the street at lunchtime, vegetarian options are always available.  If you need inspiration in the kitchen, look no further than www.yourskinnimini.blogspot.com, your favorite bookstore or your local vegetarian community’s newsletter for great recipes. Most fast food and fast casual restaurants now include healthful and inventive salads, sandwiches and tofu on their menus. So rather than asking yourself why go vegetarian, the real question is: Why haven’t you gone vegetarian? I did it and so can you.

YourSkinniMini J

Eating Healthy on a Budget

When you’re on a tight budget, the thought of preparing tasty, healthy meals on a regular basis can seem stressful. Not only is it easy to get sucked in by colorful marketing labels; it’s also normal for most of us to fall into a mealtime rut, eating the same foods over and over. But you are in control of your kitchen. If you cook smart, you can enjoy first-class meals and savings. Here are a few tips that will leave more green in your pockets:

• Set aside regular blocks of time for planning meals, making your grocery list, and shopping.    

• Think about the time of day and the day of week you shop. Generally, the grocery     store is the least busy early in the morning and in the middle of the week.·     

• Become a coupon junkie.

•  Stock your fridge and cupboards with items that are quick and easy to cook… especially when they are on sale.

Beans and lentils

Brown rice

Brown pasta

Fresh fruits and veggies

Meats and fish

•   When cooking a big meal, make extra to freeze, or use later in the week for lunches or  quick dinners. Double recipes, then freeze half.

•  Buying in bulk is almost always cheaper; you can freeze perishable items (such as meat, milk, and even bread) in smaller portions to use as needed. It’s always a good idea to buy non-perishable items in bulk (canned foods, dried beans and grains).

• Add extra vegetables and beans to make the meal go further.

•  Limit your dining out, especially when it comes to fast food, since you’ll find yourself spending unnecessarily on items that are high in fat, salt, and calories, which short-change you in the nutrition department.

• Toss snacks in your bag before heading out (nuts, fruit, protein bar, low fat string cheese).

•   Eat before leaving home.

There’s no magic formula to eating healthy on a budget. Like anything else worthwhile in life, it takes a little planning, creativity, and work. But if you think of the rewards… better health and more money, you’ll find it’s worth the effort.

Live Clean

YourSkinniMini

Stretching...Why is it Important?

Many people skip stretching their muscles before exercise, not understanding the importance. Some figure their muscles will be heated up soon enough as they work out, so why do they need to bother with warming up with muscle stretches first? Many of those who do not warm up before exercising would not even think about there being a need to stretch muscles after exercising, which is often called cooling down. They went "balls to the walls" during their workout and now they just want to drag themselves out of the gym before the pain of such a strenuous workout of the muscles takes over.

Is there really good reasoning for all of the endorsements of pre and post exercise muscle stretching?  Stretching your muscles before and after an exercise session, will actually result in your body feeling less tortured as it is moved and pushed in ways it is not used to because of some peoples previously sedentary habits. Whether you are just starting out or you are a fitness buff, stretching your muscles is important.

Taking a few minutes to stretch and warm up your muscles before beginning exercise releases a lubricating substance from the cartilage within the joints, which aids the fluid motion of muscles and also keeps bones from scraping against one another at connection points in the body. Lubricated and fluid moving muscles have more flexibility which reduces your chances of injuring them. Helping your muscles to become more flexible by stretching is not only beneficial for preventing injury during exercising, flexible muscles are able to distribute strength which helps you in doing a variety of physical activities with more balance, using less energy, especially while lifting and bending.

During an exercise routine you tense and stretch muscles. Tensing and stretching muscles strengthens them and increases the mass of muscles. The circulation of blood throughout the body is also increased by stretching your muscles. One part of the brain relays a message to another part of the brain which is responsible for allowing us to experience physical responses. 

 After a good workout muscles and joints are tight, stiff and become sore a few hours later if you do not take a few minutes to cool them down with some post exercise stretching. This is opposite from warming up muscles and joints before exercising by slowly increasing the intensity and number of stretches. Instead you want to slow things down and gently stretch to relieve the tightness in muscles and joints that have built up during your workout. One note you should keep in mind about post exercise stretching is that you should not do this if you strained or sprained a muscle while exercising, as this can exasperate the injury. 

 Stretching muscle groups such as the neck, shoulders, back, hips, thighs and calves for at least thirty seconds each pre and post exercising, usually gets the job done. You can stretch them for longer if they still feel extra tight. So consider the benefits of stretching before skipping it in the future.

Is Your Protein Bar Measuring Up

You walk into your local grocery or convenience store and inevitably stumble upon a plethora of protien bars. Feeling somewhat overwhelmed by the cluster of health claims, you quickly buy an eye-catching bar with an appealing flavor. But did you really get the best bar to suit your needs?

Before making a purchase, think about why you are eating that bar... additional protein, a handy snack, a post-workout meal? Do you feel that because you are dieting, exercising, or focusing on your health that energy bars are a must? Whatever your reasoning, remember that energy bars are not a necessary part of a healthy, balanced diet. Before you buy, remember these pros and cons:

Pros
There are a lot of reasons why energy bars are so popular. In general, energy bars:

• Can help meet your energy (calorie) needs
• Can help meet your nutritional needs, especially if you need help getting calcium, zinc, vitamin D, vitamin B-12, folic acid, protein or fiber
• Are portable, convenient and pre-packaged
• Have a long shelf life and don't require refrigeration

Cons
Consider these downsides:

• Excessive nutrients. Energy bars can contribute to an excessive intake of nutrients, especially if you are eating more than one bar daily, take a multivitamin supplement, and eat other fortified (enriched) foods and beverages. The dangers of over-supplementation includes: intestinal discomforts (diarrhea and constipation) to liver disease, nerve damage or even death.
• Excessive calories. Energy bars may contribute to a high caloric intake, which can lead to weight gain.
• Cost. At $1.00 to $2.00 a bar, this convenience food can quickly become a major expense on your grocery bill.
• Lack of data. There is very little research to support the actual need for energy bars. They are not a magical food and should not be used as a constant replacement for whole foods in your diet.
• Processing. Energy bars are a highly processed food, whereas whole, unprocessed foods should be the staples of a healthy diet.
• Additives. Some energy bars contain additional herbal ingredients. There is no data to show that any of these herbs are effective. Herbs have no standards regarding potency or safety, and many result dangerous allergic and drug interactions.

To make sure the next bar you eat isn't just a glorified candy bar, use the following checklist, based on your needs... meal replacement, afternoon snack, or workout fuel. And above all, enjoy your energy bar! Find a flavor and consistency that you like. Make sure that your body tolerates the energy bar with no intestinal discomforts, especially if you plan to use the bar prior to an athletic event.

Meal Replacement Bars

When lunch is out of reach, an energy bar can be used on occasion. Adding a piece of fruit, some raw veggies, and a serving of yogurt or milk can help round out this quick, on-the-go meal. Meal replacement bars should range from 200-300 calories, 2-5 grams of fiber, less than 20 grams of sugar, 20-30 grams of CHO and 15-20 grams of protein. Examples: Balance Trail Bars, Clif Builder's Bar's

Afternoon Snack Bars

For your afternoon snack, be aware that many energy bars have the same calories as a candy bars. If you are watching your calories or trying to lose weight, it can be difficult to find a low-calorie bar. Eating half of an energy bar or choosing another type of snack might be a better idea for waist-watchers. For individuals who aren't looking to lose weight, energy bars are still better choices than candy bars because they contain added nutritional benefits. An afternoon snack bar should range from 150-200 calories, 1-1.5 grams of fiber, less than 15 grams of sugar, 15-30 gram of CHO and 7-15 grams of protein. Examples: Power Bars, Luna Bars, and Zoe's Bar.

Workout Fuel 

Before hitting the gym or starting a long run, your body needs carbohydrates. It is best to avoid protein, fat, fiber and sugar alcohols, all of which can delay the emptying time of the stomach and slow digestion, causing cramps and sluggish energy levels. Energy bars are usually too high in protein, fat, fiber, and possibly sugar alcohols to be used for pre-exercise nourishment. Instead, try another carbohydrate-rich food.

During your workout, energy bars are not an appropriate refueling choice because aerobic and high-intensity exercises require blood flow to the muscles, not to the stomach for the digestion of foods. After exercising for more than 60-90 minutes, drink a lot of water to rehydrate.

After your exercise session, your body needs mostly carbohydrates (to replenish glycogen stores in the muscles), some protein (to help repair damaged muscle tissue), and a little fat (for cellular repair). Eating a "real" and complete meal is your best bet. But if you cannot eat a meal within two hours of working out, then an energy bar paired with a glass of water and a piece of fruit is a good option. Look for a meal replacement bar (see examples above) with at least 30 grams of carbohydrate, 10 grams (or more) of protein, and 5-10 gram of fat. 

Taking the facts given, does your bar measure up?

Natasha Jones, BSN RN NC

YourSkinnMini:-)

9 Spices and Herbs to Maintain a Healthy You

The new year has begun and your resolution is a healthier and better you. Well, SkinniMini has a few, must have, herb and spices that should be a staple on your spice rack.  

• Nutmeg: Nutmeg not only improve the taste of your meals, it aid in a healthy you. These spices have health benefits like lowering cholesterol and preventing cancer.

• Turmeric: Research shows that turmeric can stop cancer from spreading and help prevent type 2 diabetes.

• Cinnamon: Just 1/4 to 1/2 teaspoon daily lowers blood sugar, LDL (bad) cholesterol, and triglycerides (fatty acids) in people with type 2 diabetes.

• Ginger: Ginger can stop nausea and may also relieve heartburn and bloating. Try adding a few grated pieces of fresh ginger to stir-fries or salad dressings.

• Sage: This spice can help lower blood pressure and generally reduce your risk of heart disease. Add it to your diet by dipping a whole-grain roll in olive oil instead of butter. Then add a sprinkle of sage and cracked black pepper. Yummy!

• Peppermint: Delicious peppermint is a great source of vitamin C and A and can help soothe gastrointestinal issues. Here's how you can add it to your diet: Chop a small hand full of mint and add it to your yogurt and or hot tea.

• Garlic: Garlic destroys cancer cells and may disrupt the making of diseased cells. Saute fresh garlic over low heat and mix with pasta, red pepper flakes, and Parmesan cheese.

• Dried Red Pepper: This puts the heat in chilies. It may lower the risk of skin and colon cancers; studies show it also helps people eat fewer calories. Try hot pepper on pizza or in pasta.

• Cumin: Cumin is a potent anti-inflammatory and antioxidant that may help stop the growth of diseased cells. Try cumin in tacos, or use it as a rub on meats.

If you do not have these herds and spices in your kitchen, it is not to late. Head to your local Farmers Market, Whole Foods, or Trader Joe’s. ASAP! A healthy you is a better you.

YourSkinnMini:-)

8 SUPER FOODS TO ADD TO YOUR FAVORITE HOLIDAY RECIPES

   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:-)

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

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!!!

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:

• 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. 

  So, which one is The Biggest Winner?  I will allow you to decide. For me, Greek all the way, baby. I love its protein content and its versatility. My favorite is plain non fat Fage or Chobani with a half of a banana, a few walnuts, a teaspoon of agave nectar and a teaspoon of flax seed.
  Get the Skinni and make a choice!!!

YourSkinniMini:-)

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.

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:-)

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:-)

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!!!!

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 :-)

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!!!

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?