• 1 small cucumber
• handful of spinach
• 1 apple, cored
• 1 TBSP minced ginger
• freshly squeezed juice of 1 lime
• 1 TBSP honey/agave/maple syrup
• 1 cup water
• optional (for non vegans): raw bee pollen
1. Partly peel the cucumber (remove about 60% of the peel).
2. Chuck all ingredients to the blender (except bee pollen) and let it work its magic.
3. Blend until desired consistency.
4. Taste and add more honey/agave/maple syrup if needed.
5. If using, sprinkle bee pollen on top and serve.
Fruit smoothies can be an easy way to nourish your body with essential nutrients. And the best way to know the exact ingredients in your smoothie is to make them yourself. All you need is a blender, fruit and a base, such as water, milk or yogurt. Making your own smoothies can help prevent fruit from going to waste, while providing benefits that will keep you on the right track towards good health.
Creating your own smoothie means you get to choose a base of your liking. You can add water, cow’s milk, soy milk, almond milk, coconut milk, or yogurt to the fruit in order to add bulk. The healthier options would include water, low-fat milk or low-fat yogurt, which will add flavor and nutrients without a huge number of calories. The water will provide your body with fluid that is necessary for metabolism of food and transportation of nutrients. The low-fat dairy contains calcium and vitamin D, which help your bones stay strong.
When trying to lose or maintain a healthy weight, smoothies should be used as a meal replacement, not an addition! For instance, drink a dairy-based smoothie for breakfast or drink a water-based smoothie as a snack. Fruit smoothies can be a healthy addition to any meal plan as long as you maintain portion control.
Green smoothies are a great way to eat your veggies without even realizing it. Although most people like fruit, many have trouble getting their daily requirement of veggies. When you make a green smoothie, the taste of the greens is hidden by the taste of the fruit, so you don’t even notice the veggies are there.
Green smoothies can also be a good way to get kids to “eat” their vegetables. You might need to start with a higher proportion of fruit vs. vegetables (for example, 70/30 instead of the standard 60/40) until they get used to the flavor.
There are many great recipes for smoothies. Here are just a few websites to view them.
Also, our VHP shakes are great for a quick meal-replacement shake/smoothie. Just add water and some fresh fruit. Delish!
What is your favorite smoothie concoction?
Get it here! http://shop.gxprogram.com/product-p/ms-italtomsoup.htm
Alli, a popular over-the-counter weight loss drug, is being recalled in the United States and Puerto Rico because of possible tampering.
According to GlaxoSmithKline (GLAXF), the British company that makes Alli, “A range of tablets and capsules of various shapes and colors were reported to be found inside bottles…Additionally, some bottles inside the outer carton were missing labels and had tamper-evident seals that were not authentic.”
The tampering was reported in a statement Thursday, which came after customers in seven states complained. GlaxoSmithKline spokeswoman Deborah Bolding said that 20 tampered bottles were reported to the company by 12 customers. The questionable Alli was purchased in retail stores in Alabama, Florida, Louisiana, Mississippi, New York, North Carolina and Texas.
Bolding said, ”We have received no reports of serious illness from the consumers who have reported these tampered products.” She did not say whether anyone had actually consumed the fake pills.
Back in 2010, the FDA warned that a counterfeit version of Alli that was being sold online was potentially harmful to dieters. GlaxoSmithKline describes authentic Alli as a turquoise blue capsule with a dark blue band imprinted with the text “60 Orlistat,” which is the active compound that prevents the absorption of fat.1
The company will be conducting an investigation with the Food and Drug Administration to determine what ingredients are in the tampered products.
Weight Loss Calculators
In the world of weight loss, many people seem to finally be making a good effort in taking care of it the right way—with proper, balanced nutrition, and exercise. With that being said, many of these same people don’t know exactly where to start when it comes to how many calories in fat, protein, and carbs they should be getting, how high their heart rate should be when exercising aerobically, what their proper BMI goal should be, etc. So, technology has—via the world wide web, and smart phone apps—made it convenient for a regular Joe to download a calculator to give them answers to those questions. My question to you is, do you think that these calculators are accurate?
The short answer to this is “No.” However, the slightly longer answer is “Yes, but…”
Let’s get into the latter. A person has to keep in mind that these calculators are tools based on AVERAGES. This is a good starting point because most people tend to fall into that category, but, of course, every BODY is unique. Calculators don’t take into effect body COMPOSITION (and you absolutely can NOT get accurate body composition with any calculator, trust me).
Let’s talk about one of the most common weight loss calculators people use: The BMI calculator. The formula for BMI is weight (in pounds) divided by height squared (in inches) times 703, or weight (kg) over height squared (m). So, a woman who is 5’7″ (67 inches) and weighs 145 lbs has a calculated BMI of 22.7, which, according to BMI charts, is actually smack in the middle of the normal weight range.
However, what the formula doesn’t take into account is muscle mass vs. fat mass, which might actually move that BMI number up or down, depending on how much of either mass a person has. It’s good to get a body composition test done (this can be done by a doctor or even a properly trained fitness professional) in order to obtain more accurate results.
Another common calculator people use is the one fixed right into their treadmill, which calculates how many calories are burned during their workout. Again, this calculator works based on averages, but doesn’t take into account an individual’s fitness level, their muscle mass (which can burn even more calories), or the calories that are naturally burned before and after exercise.
Target Heart Rate (THR)
Another common calculation is the THR (Target Heart Rate) formula, which estimates roughly how many beats per minute your heart should be going during a workout at a chosen percentage of your maximum heart rate (say that 5 times fast!) This is an important number to know, as it will determine at what rate you should work to get the best possible results from (typically) an aerobic workout.
The standard formula to find your maximum heart rate is 220 minus your age, and then you get your THR by multiplying that number by the percent you should be working. For example, I’m 32, so my max heart rate is then 188, and when I train on a treadmill, I do intervals that go 65%-85%, so my heart rate should alter between 122 and 159, not going below, and not going above. Sounds good, right? Except, again, some people are not in the shape of the average person their age, whether that be for the better or worse, and therefore should take into consideration.
A Better Way: The Karvonen Method
A much better method to use would be the Karvonen method, as this takes into account your RESTING heart rate, which gives a better indication of your fitness level.
There are many other calculators people use to help them reach their target weight and fitness level, and one day, science and technology MAY be good enough for these to be accurate and effective for every individual. But for now, whenever you use any kind of calculator, whether it be for how many calories you should consume daily, or how much body fat you might have, just take into account that while they can be a decent enough guideline, they are not the rule. You should always consult your doctor, health coach, fitness professional, or dietitian before making drastic changes to your diet or routine, so that they can help you better identify, based on YOUR individual lifestyle and body type, how to attain your best results.
What kind of weight loss calculator do you use? Is it a smart phone app? Does your scale at home calculate your BMI? How accurate do you find these to be?
Genetix Program’s team of doctors, certified coaches/trainers and nutritionists can help you make healthier lifestyle choices through daily phone coaching to achieve lasting weight loss. You can do it and we can help!
- 1 1/2 tbsp olive oil
- 2 large chicken breast halves, bone in, skin removed
- kosher salt and pepper to taste
- 1 link cooked sweet Italian chicken sausage, sliced thinly on a bias (I used Aidells)
- 1/2 medium head of cauliflower, cut into florets (about 4 cups)
- 1 medium onion, sliced thinly
- 4 cloves of garlic, sliced thinly
- 4 jarred hot cherry peppers, sliced plus 1 tbsp liquid (optional for extra heat)
- 1/3 cup dry white wine (I used Louis Jadot Macon Villages)
- 1 cup reduced sodium chicken stock
- 1 sprig rosemary, needles removed and roughly chopped, plus additional for garnish
Pre-heat oven to 375°F. Cut chicken in half to make 4 pieces, leaving the bone on.
Heat oil in a large, oven safe sauté pan with straight sides over medium-high heat. Season the chicken with salt and pepper and brown 2-3 minutes per side. Remove chicken and set aside.
Lower heat to medium and add onion, chicken sausage, cauliflower florets, garlic and cherry peppers. Sauté, stirring frequently, for 2-3 minutes until vegetables and sausage start to brown.
Add the white wine, cherry peppers and additional optional liquid. Raise heat and allow to boil for about 2 minutes before adding chicken stock. Add chicken breasts back into pan, bone side down, sprinkle rosemary on top, bring to a boil and then place the pan in the oven, uncovered.
Cook for 20-25 minutes or until chicken reaches 165°F.
Remove from oven carefully, with towel or kitchen gloves, serve and enjoy!
Servings: 4 • Size: 1 piece chicken, 1 cup vegetables • Old Points: 6 pts • Points+: 7 pts
Calories: 283 • Fat: 12 g • Carb: 9 g • Fiber: 3 g • Protein: 32 g • Sugar: 1 g
Sodium: 465 mg • Cholesterol: 83 mg
Recipe via http://www.skinnytaste.com
6 ounces nonfat vanilla Greek yogurt
1 tablespoon natural peanut butter
1/2 tablespoon maple syrup
1/8 teaspoon cinnamon
- Mix all the ingredients in a bowl. Serve with sliced apples, pears, bananas, strawberries, or grapes.
- Store unused portion in the fridge.
Source: Calorie Count
Enjoy one quarter of the dip with one of the fruits below for a 150-calorie snack:
Creamy Peanut Butter Dip and Fruit Slices by Jenny Sugar via http://gxmonica.weebly.com