Serves 4 — Recommended Serving: 3 mozzarella bites and 1 tablespoon sauce
91 calories per portion
- 1/3 cup panko (Japanese breadcrumbs)
- 3 (1-ounce) sticks part-skim mozzarella string cheese
- 3 tablespoons egg substitute
- Cooking spray
- 1/4 cup lower-sodium marinara sauce (such as McCutcheons)
- Preheat oven to 425°.
- Heat a medium skillet over medium heat. Add 1/3 cup panko to pan, and cook for 2 minutes or until toasted, stirring frequently. Remove from heat, and place the panko in a shallow dish.
- Cut mozzarella sticks into 1-inch pieces. Working with one piece at a time, dip cheese in egg substitute; dredge in panko. Place cheese on a baking sheet coated with cooking spray. Bake at 425° for 3 minutes or until the cheese is softened and thoroughly heated.
- Pour the marinara sauce into a microwave-safe bowl. Microwave at HIGH 1 minute or until thoroughly heated, stirring after 30 seconds. Serve with mozzarella pieces.
Calories per serving:91
Saturated Fat: 2.8g
Do you often find yourself eating more than you meant to? Ignoring the the healthy food in your fridge and going for the sweet or salty processed stuff that you crave? Sitting in front of the television, or in your car, mindlessly shoving food in your mouth, even though you aren’t really hungry? Hiding how much you eat? After these eating sessions, do you feel ashamed and wonder why you can’t stop once you get started?
This is what is known as binge eating. Binge eaters have frequent episodes of consuming very large amounts of food, but without behaviors to prevent weight gain, such as self-induced vomiting. Binge eating leads to obesity and the health risks that are associated with clinical obesity such as:
High blood pressure
High cholesterol levels
Binge eating can be an addiction, much like alcohol and other drugs. It often stems from the same place that other addictions come from—prior trauma, depression, anxiety, feelings of inadequacy—and abusing food is a coping mechanism for regulating emotions just like drug and alcohol abuse is.
Most people are prone to emotional binge eating at one time or another—as a source of comfort when feeling sad or lonely, or even as part of celebrating good news. But when emotional eating, or binge eating, becomes the norm instead of an occasional occurrence, it becomes a problem.
Sondra Kronberg, a spokeswoman for the National Eating Disorders Association (NEDA), said there are three components to binge eating.1
Food can become a coping mechanism after emotional trauma, such as a divorce or loss of a family member. Also, some people have genetic predispositions toward depression, low-self esteem and anxiety. “When they feel angry, they eat; when lonely, they eat,” Kronberg said, explaining, “What the world cannot fix, food does. It’s their best friend and comfort.”
When people don’t eat properly, or are on diets that leave their bodies feeling deprived, it can lead to cravings and binge eating. In these cases, the body is literally crying out for nutrients and when it is not given what it needs, it leads to an increased demand for ever more food.
Behaviors like skipping breakfast or leading sedentary lifestyle can lead to overeating. When people lead their lives in unhealthy ways, their eating habits tend to follow suit.
Can just being aware of why you overeat help keep you from doing it? Probably not. But, being educated about the behavior and it’s underlying causes can help you to be mentally prepared to make changes with the help of a therapist, a health coach, or in a support group setting. Any of these options can help you to modify your behavior and make better choices for long-term health.
Other ways of redirecting the emotional energy that leads you to overeat are getting exercise, writing in a journal, or focusing on any other number of activities that don’t involve food consumption—reading a book, going to a yoga class, getting a massage, walking your dog, or spending time with family and friends.
For more information on this subject, contact us at 855-436-3849. Genetix Program’s team of doctors, certified coaches/trainers and nutritionists can help you make healthier lifestyle choices through daily phone coaching. You can do it and we can help!
Serves 6 — Recommended Serving: About 1/2 cup of dip and one cup of vegetables
108 calories per portion
- 3 cups low-fat plain yogurt, drained for 3 hours
- 4 oz. can chopped green chilies, drained
- ¼ cup prepared Mexican salsa
- ¼ cup finely chopped cilantro
- 1 tsp. ground cumin
- 1 tsp. dried oregano leaves, crushed
- ¼ cup finely chopped green onions
- 1 Tbsp. lime juice
- Black pepper, optional
- 6 cups assorted snacking vegetables such as: baby carrots, cauliflower or broccoli flowerets, celery sticks, cherry tomatoes, cucumbers, zucchini sticks
- cilantro leaves, garnish
- In a medium-sized bowl, combine the drained yogurt with all remaining ingredients for dip except salt and pepper.
- Allow to chill covered for 15 minutes or more. Before serving, adjust seasonings, if desired.
- Chop all vegetables, arrange on a large platter surrounding a medium-sized soup bowl.
- When ready, spoon dip into center bowl, garnish with additional cilantro and serve. Enjoy!
Calories per serving:108
Saturated Fat: 1g
When yogurt is placed in a coffee filter or cheesecloth-lined sieve (over a bowl) and allowed to drain for several hours, much of the extra moisture drains away, leaving a thicker consistency. The longer it is drained, the thicker it becomes, ultimately becoming the consistency of cream cheese.
With its good nutrition and low-fat content, drained yogurt is a great base for many flavored snacking dips to accompany both vegetables and fruits. Occasionally, the term “yogurt cheese” is used to designate drained yogurt.
Each serving provides: An excellent source of vitamins A and C, and a good source of calcium, potassium and fiber.
Serves 3 — Recommended Serving: About 1 1/2 cups
177 calories per portion
- 2 cups vanilla low-fat yogurt
- 1 cup canned crushed pineapple in juice, undrained
- 1/4 cup light coconut milk
- 1/8 to 1/4 teaspoon bottled ground fresh ginger
- 6 ice cubes
- Combine all ingredients in a blender; process until well blended. Serve immediately.
Calories per serving:177
Saturated Fat: 2.3g
Serves 6 — Recommended Serving: About 1 cup
213 calories per portion
- 3 cups nonfat vanilla yogurt
- 1 small ripe cantaloupe, cubed and chilled (about 3 cups)
- 3 apricots, pitted, chopped and chilled
- 1 Tbs. honey or maple syrup
- 1 tsp. vanilla extract
- 2 cups cubed watermelon, chilled
- 2 peaches or nectarines, pitted, sliced and chilled
- 1/2 pint blueberries, chilled
- 1/2 pint blackberries or raspberries, chilled
- grated nutmeg, for garnish
- Place yogurt, cantaloupe, apricots, honey and vanilla in blender. Purée until smooth.
- Pour into individual soup bowls. Top with remaining fruit and nutmeg. Serve immediately.
Great source of Vitamin C and calcium!
Calories per serving:213
Saturated Fat: 0g
Serves 4 — 96 calories per portion
- 10 1/2 oz/300 g fresh scallops
- 1 tsp sunflower oil
- 2-inch/5-cm piece fresh ginger, peeled and grated
- 1 tbsp finely grated lime rind
- 1 orange bell pepper, seeded and sliced
- 1 red onion, thinly sliced
- 4 oz/115 g wild mushrooms, such as chantarelle, or cremini mushrooms
- 1/4 cup lime juice
- 1 tsp honey (optional)
- 1 tbsp soy sauce
- 4 oz/115 g bok choy, shredded
- Lightly rinse the scallops, discarding any thin black veins. Pat dry with paper towels and set aside.
- Heat a wok and, when hot, add the oil. Add the grated ginger and cook, stirring for 1 minute.
- Add the lime rind, bell pepper slices, and onion. Stir-fry for 3 to 4 minutes, or until the onion has softened.
- Add the scallops and mushrooms to the wok and stir-fry for 2 minutes. Make sure that the scallops are turned over after 1 minute.
- Pour in the lime juice, add the honey (if using), and the soy sauce. Stir together, then add the bok choy and continue to cook for 2 to 3 minutes, or until the scallops are tender. Serve immediately, divided equally among 4 warmed bowls.
Source: YouTube (After watching, click outside the video to return to this article.)
Have you been invited to a ‘wrap party’ yet? If not, where have you been hiding?
It Works wraps have been hard to avoid for the past couple of years. Because it is an MLM company whose success depends on independent distributors purchasing the product and then recruiting more and more of their family and friends to purchase and/or sign-up to sell them, exposure to the wraps tends to spread like a virus through communities. Distributors claim—and show countless before-and-after photos online as ‘proof”—that their wraps will reduce your waistline and improve cellulite.
However, there is no scientific research available to show that It Works wraps are effective in promoting fat loss, not even on the It Works corporate website. In fact, there isn’t even any scientific research that shows that It Works wraps “tone and tighten the skin” as they claim.
Full disclosure: I have tried the It Works Ultimate Body Applicator (wrap) on more than one occasion and have achieved absolutely no lasting results—inches lost, cellulite reduction, or otherwise. I decided to dig to see if I could find credible information anywhere about It Works wraps and how they ‘work’.
How do It Works wraps supposedly work?
The company’s corporate website simply says that “The Ultimate Body Applicator is a non-woven cloth wrap that has been infused with a powerful, botanically-based formula to deliver maximum tightening, toning, and firming results where applied to the skin.”1
And claims that the product:
- Tightens, tones, & firms
- Minimizes cellulite appearance
- Improves skin texture & tightness
A fairly vague description.
Although it was difficult to find any information that offered a plausible explanation as to how the wraps work, I did find this comment on the MyFitnessPal forum that tried to offer more detail as to how the It Works Body Wraps actually work:
“…Basically, you are born with every fat cell you will ever have. You never get more. Your fat cells have the ability to enlarge to over 1000x their size based on the foods you eat. Toxins can act like a un-penetrable layer between the fat cells and your bloodstream inhibiting any “shrinkage” to occur. When you remove this layer through detox, you allow your fat cells to better metabolize in your body to be used as energy rather stored as fuel. That is why the water is so crucial. You want to excrete as much as possible while wrapping and up to 72 hours after in order to flush out as much of the toxins as possible. It is almost like magic, but once you remove those, your body has the capability to reduce those fat cells so much better. The wrap also reduces cellulite, “dimples” and tightens the skin in the process…“2
So, according to this distributor, and many others like her, the idea is that the wraps help to “detox” the body by somehow magically (her word) causing the body to flush “toxins” which are stored within fat cells.
To dispute, as stated by Elizabeth Tanzi, MD, a Washington, D.C., dermatologist, on WebMD. “There’s never been any real scientific evidence that body wraps pull out toxins or purify your body in any way.”
The writer of this explanation, an independent distributor, was asked by several other forum members to cite scientific evidence supporting her explanation of this “detox” process (no scientific references were produced) and corrected her assertion that we are born with all the fat cells we will ever have and that we will never get any more. Our bodies do, in fact, make more fat cells through adolescence and also have the ability to create more fat cells during our lives if, as an adult, we gain a significant amount of weight.3, 4
What does ‘detox’ really mean?
According to the Merriam-Webster dictionary, detox is defined as, “a special treatment that helps a person to stop using drugs or alcohol.”
But the term ‘detox’ has been appropriated and used erroneously by marketers looking to sell products to consumers who are willing to try anything to lose weight without doing any work.
Harriet Ball, a biologist and one of the authors of an investigation done in 2009 by young UK scientists and engineers, entitled “The Detox Dossier”, said: “Detox is marketed as the idea that modern living fills us with invisible nasties that our bodies can’t cope with unless we buy the latest jargon-filled remedy.”5
In fact, during that investigation, researchers contacted manufacturers of 15 various products claiming to ‘detox’ and found that not only were the manufacturers unable to give a comprehensive and agreed-upon definition of what they meant by detox, but that none of them were able to provide any evidence for their claims either.
Across the board, unsubstantiated claims for an ill-defined process.
By the way, a healthy body is perfectly capable of performing any detoxification that needs to be done without intervention of lotions, wraps, or foot patches. Our livers, kidneys, and colon take care of that for us.
This Quackwatch article explains, “Real detoxification of foreign substances takes place in the liver, which modifies their chemical structure so they can be excreted by the kidneys, which filter them from the blood into the urine. Sweat glands in the feet can excrete water and some dissolved substances, but its minor role in ridding the body of unwanted substances is not changed by anything done to the skin.”
So, why do some people actually appear to lose inches after having wraps done?
It Works distributors claim that the inches lost are not just water weight, stating that wrap-ees are encouraged to drink half of their body weight in ounces while wearing the wrap. According to them, this would negate any water lost through using the wrap. However, most health experts will tell you that drinking water actually helps to rid the body of excess water, not cause you to retain it.
Accepting that the inches that appear to be lost are not due to water loss (without any supporting proof, of course), what else could it be?
This Quackwatch article explains, “It’s true that you might appear to have “shrunken” in certain areas, like the waist, but this is most likely due to the loss of water weight from sweating and the compression of the wraps.”
Also, it could be due to faulty measuring. During a Good Morning America investigation in which volunteers were wrapped by a different wrap company, ABC found discrepancies in the way their reporters were measured before and after the treatment; the woman administering the treatment measured the waist in a different place the second time and measured the first time with her finger behind the tape, creating slack and a bigger measurement.6
The following video shows a Naturopathy student (not a distributor) who tried the It Works wrap, following all of the recommended directions. She measured herself on camera before and every day for three days after and experienced no change at all.
Source: YouTube (After watching, click outside the video to return to this article.)
It Works wraps might tone and tighten the skin due to the botanical elements in the wraps, and inches may even appear to be lost, but the results are likely to be temporary.
No wraps by any company are FDA-approved. The U.S. Food and Drug Administration reminds consumers that “fat doesn’t melt,” and any product claiming to “melt” fat or cellulite is making unsubstantiated claims.7
Deep down we all know it—though at times almost all of us are susceptible to fooling ourselves into thinking we can get around the truth—there is no healthy, quick-fix solution for losing weight and being healthy. It takes work and a long-term commitment to improving eating habits and exercising.
At Genetix Program, our coaches do their best to make losing weight fun and effective for you. You never have to do it alone. Visit gxprogram.com today to explore how our coaches will inspire you—not just once a month, or once a week, but every day.
Serves 1 — 86 calories per portion
- 2 oz/55 g ripe bananas, peeled and cut into chunks
- 1 tsp maple syrup, or to taste
- 1 tsp ground cinnamon (optional)
- 2/3 cup low-fat milk
- crushed ice
- 1 scoop low-fat vanilla or chocolate ice cream
- sprinkle of grated chocolate (optional)
Put the banana chunks in a smoothie machine or blender, with the maple syrup, to taste. Add the ground cinnamon (if using). Switch on and, with the motor running, add the milk and blend for one minute or until smooth.
Place some crushed ice in a tall glass and pour the shake over. Add a scoop of low-fat vanilla or chocolate ice cream and serve sprinkled with a little grated chocolate (if using).
As most of you know, the Genetix Program has made a science out of losing weight and keeping it off by manipulating a person’s metabolism to match their lifestyles and stress levels. Well, now science has made great leaps in manipulating a person’s metabolism biochemically.
Researchers at Beth Israel Deaconess Medical Center (BIDMC) have made a discovery that could change the way we look at obesity and diabetes forever. A paper published in the April 10 issue of Nature, reveals new findings that show reducing the amount of nicotinamide N-methyltransferase (NNMT)— a protein found in fat and liver—dramatically reduces the development of obesity and diabetes in mice.
‘With this discovery, we now have a means of metabolic manipulation that could help speed energy production and lead to weight loss,” explains senior author Barbara Kahn, MD, Vice Chair of the Department of Medicine at BIDMC and George Richards Minot Professor of Medicine at Harvard Medical School. “Our findings are particularly exciting because the antisense oligonucleotide [ASO] technology we used to inhibit the NNMT gene in our study is already being used to treat other diseases in humans.”
Basically NNMT is an enzyme in our bodies that helps in the metabolism of Vitamin B3 (Niacin). This enzyme has been linked to big “no-no’s” in the body like Alzheimer’s disease and cancer. They have now identified this new role for the enzyme NNMT in fat tissue, which is to regulate energy metabolism. Imagine speeding up your metabolism to the same level as, “that skinny girl that can eat anything she wants and not gain a pound…hate her.” We jest.
How it works:
The researchers first confirmed that levels of NNMT were increased in obese and diabetic mice. “In a comparison of genetic profiles of fat from mice that were either prone to or protected from developing diabetes, we discovered that the animals that were prone to develop diabetes had a lot of NNMT in the fat and liver,” explains Kahn.
Together with co-first author Daniel Kraus, MD, Kahn hypothesized that reducing NNMT levels in these tissues would accelerate a series of metabolic reactions involving molecules called polyamines, thereby leading to increased energy expenditure, increased leanness and reduced risk of diabetes and its complications. So manipulating the levels of NNMT in a person’s body can speed up or slow down his or her metabolism. Great news for everyone!
This is, of course, preliminary information. However, the ASO (antisense oligonucletotide) technology that researchers used to reduce the NNMT gene in rats has already been approved by the U.S. Food and Drug Administration [FDA] for the treatment of genetic causes of elevated cholesterol as well as for the treatment of a viral eye infection, which makes it highly possible that clinical trials to test an ASO anti-obesity therapy in humans could move forward soon.1
Check back occasionally for updates on NNMT reduction as it pertains to weight loss. And for more information on how to manipulate your metabolism in your favor talk to your Genetix Program Coach.
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Recipe submitted by: Genetix Coach Kristie Taylor
If you like beets – and we know some of you out there do – you’re going to love this kale smoothie. It tastes ri-dic-ulously good.
It will give you a pleasantly surprising jolt of energy and leave you feeling like you just ate a complete breakfast. What could be better than that?
- 1 tbsp fresh ginger
- 1 medium-sized, raw beet
- ½ cup apple juice
- 1 banana
- 1 tbsp coconut oil
- 1 cup frozen blueberries
- 1 leaf kale
- Peel ginger.
- Peel beet.
- Add ginger and beet to blender and blend a little longer than you think necessary. The key here is to blend the beet smooth before you ad the other ingredients.
- Peel banana.
- De-stem kale.
- Add all ingredients to blender; blend and serve!