Tools Blog Eating Healthy


As youngsters, we could not wait to peal the wrapper off a chocolate caramel bar, feel the flavors of a lollipop explode across our tongue, and fill our Halloween bags to the rim with endless un-nutritional food.  It was the one day of the year we were rewarded with junk not based on good behavior.  Food rewards are often given for good grades, good behavior, sticking with a diet, or even after having a bad day.  Throughout our lives these rewards stick with us even in adulthood.

Treating ourselves with rewards can be a good thing, but the reward must be chosen wisely.  For instance, working out for an extra ten minutes does not mean an extra serving of ice cream or an extra pad of butter on our potato.  Our treats must be unrelated to food.  As human beings we present a constant food reward with our children and even ourselves.  Most times it is dessert or something not so good for our body.  Instead of choosing unhealthy foods as a reward, try a massage, pedicure, walk in the park, or a day of pure rest and relaxation.  Everyone prefers a different reward.  If we reward success with food we are recreating an unhealthy relationship and this relationship can reverse the effects of weight loss. 

Reaching our weight loss goals can be a long process and sometimes the results do not show as quickly as we desire.  Breaking up long term goals into multiple short term goals will help with success. 

The body and mind make many sacrifices during the weight loss process, so providing non-food related rewards can show gratitude.  Treat your success with something that stimulates a positive feeling once you have reached each short term goal.  Week one, if you stick with the plan treat yourself to a day of rest and relaxation.  Week four, if you see the number on the scale change, try to get a massage.  Week six, if continuing on the program, allow a small purchase of something that has been desired.  Week ten, if your clothes are starting to become loose, maybe buy a new pair of pants.   Continuing to set small goals to accomplish throughout the weight loss process will help motivate the continuation of the program.  Learning ways to use non-food related treats will aid in personal satisfaction.  

Next week, revisit GenoVive’s blog as we haunt your mind with tricks to weight loss.

Imagine savory flavors mingling together in a crockpot for hours and hours, smells so thick they carve the air filling a home with new aromas and filling bellies for days.  As Americans, we tend live life in the fast lane.  Smelling flowers or making good home cooked meals seem to be out of the ordinary.  Sure it happens on birthdays, Christmas, and Thanksgiving, but they do not count. 

It is EASY to swing by a fast food joint or a local restaurant and grab dinner for ourselves or our families.  Normally our bellies are growling by this point and the thought of cooking has been thrown out the window.  The idea of bulk cooking one day per week, or even two, is a simple strategic way to a healthy life.   

Sunday is always my family’s bulk cooking day.  Sometimes we break out the ten gallon pot and make a stock from scratch or buy low sodium broth at the store to make a large pot of vegetable soup.  Other times we will slow roast lean meats and bake Cornish hens to have our protein for the week.  Crockpots are a great way to bulk cook, especially if you have been known to burn a few pans in your time.  Simple and EASY.   Just about all recipes online or right out of a cookbook can be expanded into bulk recipes. 

Once bulk cooking is completed; separating it into proper portions can help with weight management and time management.  Putting bulk foods in individual serving containers will keep the idea of overeating out of the kitchen.  Parts of your batch can be eaten that week and some can be placed in the freezer for future use.  Most foods need to be eaten within four days, so have a plan for the later part of the week. 

Bulk cooking is key to our busy lifestyles.  Most of us do not even attempt the kitchen or give the crockpot a try.  It is easy to swing by the fast food joints, but it is easier on your health to eat whole natural foods free from antibiotics, hormones, artificial preservative and sweeteners.  If you are still unsure about bulk cooking and would like to understand more about what your body needs, contact GevoVive at www.genovive.com.  GenoVive will provide you with 6 daily individually packaged meal kits per week, a total of 24 per month, to learn what works best for your body.  Everyone has individual nutrition needs, find out what yours are.

fast foodMost of us drive down the interstate bickering over where to eat with a friend, family member, co-worker or alone never knowing what our body is about to consume.  Three exits of fast food sound so good, with aching bellies and shaking hands from our low blood sugar.  Food is on our minds and the interstates are full of unhealthy fast food options.  Easy and fast.  We can take the double burger with cheese and a large fry screaming with calories and fat, along with a diet soda to watch our waistline or a nachos dripping with artery clogging cheese to satisfy our needs, but this is not the smarter choice.  Our thoughts grow deeper and our stomach emptier.  When looking for fast and easy we automatically think fast food due to the mass amounts of marketing and convenience it provides.  Are we sacrificing our health for convenience? 

As we travel furiously through the fast food line and order the # 7 supersized, the amount of food to be consumed in our near future may; meet our caloric needs for the day, exceed our fat consumption for the week, and provide limited fiber and nutrients leaving our bodies confused and unsatisfied. 

What if bringing meals and snacks on the road would decrease our waistlines and increase our wallets?  Having prepared meals and snacks is a safe and healthy route to take when traveling.  Most of us never choose to pack a lunch for the road or make smart food choices.  This is a great opportunity to avoid the fast food urges or cravings we may have.  A simple peanut butter and jelly sandwich, an apple, and sliced bell pepper will easily satisfy our body.  Remember to have carbohydrates, proteins and fats at each meal to stay satisfied and avoid crossing over into the fast food lane. 

Note:  Bulk cooking at home is a good way to be prepared for what life may have in store.  If you are prepared with pre-packaged easy to grab home cooking, you are more likely to stay on a healthy road towards a healthier you. 

Grocery stores are not far off the beaten path, approximately every 5-10 miles on the interstate, who knew?  The option of stopping at a grocery store for twice the amount of food, twice the amount of the nutrients and ½ the price appears to be a smart choice when traveling.  At the grocery there are fast, easy and healthy options available, such as; a salad bar, pre-made turkey sandwich, soup, fresh produce, and endless amounts of good for you foods.  Building the majority of our meals around vegetables and fruit can be challenging, but it is a good place to start.  Adding lean proteins and whole grains is the next step towards a healthy meal on the go, keeping in mind how you metabolize foods. 

Remember to consume foods the earth has given us, not overly processed food creations that are causing more harm than good.  Try to choose whole natural foods when traveling.  Having prepackaged or prepared healthy meals and snacks or stopping at a grocery store are easy methods to obtain balanced meals along the road.  Creating these simple habits will help our bodies and minds throughout life.  Fighting the temptation is the hardest part to a successful weight management program. If this was an easy road to travel, everyone would take it. 

GenoVive can provide you with a customized meal program to help you meet your weight loss goals, by providing healthy prepared meals on the go.  Visit: www.genovive.com for more details.

Oh the dreaded grocery store, how you tempt us with large shopping carts at the front and thousands of choices to fill it with.  Decisions, decisions, decisions.  While coasting through a sea of food our minds begin to wander and stomachs begin to growl.  A large percentage of us enter the grocery store with an empty belly and a full wallet excited about filling our cart with over processed highly marketed foods.  The grocery store is a giant mecca of healthy and non-healthy foods, so how do we make healthy, tasty, affordable choices?  It is a process to evaluate food and make an intelligent decision.  Entering a grocery store can be overwhelming for the average consumer, so I want to provide you with easy guidelines for savvy shopping. 

  1.  First and foremost, eat before shopping.  Going to the grocery store on an empty stomach is a disaster waiting to happen and our inhibition to make smart choices is thrown out the window.  If we satisfy our bodies prior to shopping, we will spend less money and make healthy executive decisions around food.
  2. Second, learning to read nutrition facts is essential to become a savvy shopper.  Large marketing companies are excellent at creating items that are eye appealing and appear to be something they may not be, such as; healthy, good for your heart, or for weight loss.  Checkout GenoVive’s blogs on Nutrition Facts to learn the proper way.
  3. Third, shopping the perimeter of the store can be a good way to start choosing less processed foods.  The perimeter normally consists of fresh brightly colored fruits and vegetables, dairy products, meats and poultry.  Not to say all foods on the perimeter are healthy.  Some stores do a really good job on stretching processed foods around corners and into the perimeters, so be careful.  There may be a few isles to venture down to find whole grains, frozen vegetables or fruit, but avoiding the chip, cookie and candy isles can keep your eyes and stomach from making a poor judgment.  Out of sight out of mind.  Once again, when trying to make a healthy choice refer to the Nutrition Facts. 
  4. Third, if you have local farms or farmers markets you are one step ahead. Shopping local for produce and meat is guaranteed freshness.  Talking to your local farmers can provide you with insight on seasonal fruits and vegetables to help you gage what to buy and when to buy it.  Purchasing seasonal produce is a cost effective way to afford fresh produce. 

After discussing the ins and outs of grocery shopping for a healthy weight, I hope you have a better understanding of how to choose healthy foods to fit your diet.

 

As we dig deeper into the Nutrition Facts, we begin to find essential nutrients that are not necessarily on the nutrition label.  Understanding these, often overlooked, nutrients are vital to the future of our health.  Amongst these nutrients we have omega-3 fatty acids.  These five W’s should help answer any wandering questions regarding Omega -3’s.

 What is Omega-3?

Omega-3’s are polyunsaturated fatty acids found in select foods and are extremely beneficial to our health.  The trend of Fat Free diets should be exempt due to the important roles fatty acids play in our overall wellbeing.

Who needs Omega-3?

Everyone!  Omega-3 fatty acids are not produced by the human body and must be consumed in our diet via food or supplement.  Individuals consuming low to moderate amounts of omega-3 fatty acids, or would like to ensure they are getting the proper amount of omega-3, may want to consider taking a supplement.  Please contact your physician to insure your supplementation will not interfere you’re your current medications or health complications.

Why do we need Omega-3?

Omega-3 fatty acids are important for brain function, growth & development, protecting against macular degeneration, inflammation, heart disease and cancer.  Omega-3 can also assist in treating arthritis, blood clots, high blood pressure, high cholesterol, diabetes, depression, osteoporosis, and ADHD.  Studies show that supplements with ultra-refined DHA/EPA help promote cardiovascular health. 

Note:  Too little omega-3 can present with signs of fatigue, memory loss, confusion, dry skin, depression, or heart disease.  Exceeding 3 grams per day of omega-3 is not recommended due to the possibility of toxicity.

Where do we get Omega-3?

Omega-3’s are only found in select foods, such as; salmon, tuna, halibut, sardines, herring, nut/seed oils, free range poultry or beef, seaweed, fortified eggs, kale, brussel sprouts, and supplements (fish oil, EPA, DHA, ALA).  Consuming foods high in omega-3 fatty acids at least 2-3 times per week is recommended for a healthy diet.  If you are unable to consume adequate amounts via diet, supplementation may be needed.

When to take Omega-3 supplements?

When taking an omega-3 supplement it may interfere with the absorption of other vitamins or minerals, so it is best to take in the absence of other supplements, but in the presence of food. 

These are the facts of omega-3 fatty acids.   Fatty acids are absolute for a healthier life and each one usually goes unrecognized to the average grocery shopper.  Omega-3’s shall not be overlooked and must be controlled as well as all consumption of food. 

Did you know that GenoVive's Customized Meal Program includes a high quality omega-3 supplement?  The Gen-Omega daily supplement is made from food sourced calamari oil so it does not contain any rancid or fishy aftertaste. To find a diet that is perfect for your genetic makeup visit www.genovive.com.

 

 protein and dietEvery cell in the human body contains some form of protein, from our muscles and tendons to our skin and nails.  Within our bodies, protein has many important roles, including; muscle repair, cell development, and fluid/electrolyte balance.  Protein consists of amino acids which are the building blocks of the human body.  There are two types of amino acids; non-essential and essential.  Non-essential amino acids are made within the body, and essential amino acids cannot be made in the body and must be ingested from a food containing protein.

 

Protein can be categorized as complete or complementary.  Complete proteins, also known as high quality proteins, contain essential amino acids mostly from animal products, such as; meat, poultry, eggs, seafood, and dairy.  Complementary proteins, also known as low quality proteins, are mainly derived from plant based protein sources, including; soy, nuts, seeds, whole grains, and some fruits/vegetables.  Complementary proteins must combine two plant based protein foods to create a complete protein (see chart below). 

 

The majority of Americans overindulge in protein each day.  What most of us do not realize is the amount of protein we a getting from other food items, such as; milk, cheese, yogurt, beans, and nuts.  Continued overconsumption of protein could put you at risk for decreased kidney function, obesity, bone loss, heart disease, some types of cancers and type II diabetes.  When calculating the appropriate amount of protein for your body, we must take into consideration the variety of food you consume, your age, gender, height, weight, activity factor and genetics. 

 

There is a misconception that excess protein consumption increases our muscle size.  Even though we know protein builds and repairs our muscles, we must understand that excess protein will be stored as sugar or fat within the body, similar to over consumption of carbohydrates and fats.  Exercises including weight lifting, push-ups, and resistance training will all aid in increased muscle growth.  When we workout our muscles tear and protein aids in rebuilding these muscles once they have been damaged.  The key is to find the recommended amount of protein and proper exercise regimen to maximize your health. 

 

Choosing lean meats or plant based proteins, appropriate portions, and understanding the proper amount of protein for your metabolism and activity level are great steps towards a healthy diet.  If you follow a vegetarian diet, please see the complementary food chart at the bottom of the page to insure adequate protein intake.

 

Serving size:

  • 3 oz. of meat = ~21g protein
    • Visually:  deck of cards or the palm of your hand
    • 6-8 Shrimp
    • ~4 oz. of fish = ~24g protein
      • Visually:  checkbook
      • ½ cup of beans, tofu
        • Visually:  the size of a tennis ball
        • 1 egg = ~7 grams of protein
        • 8 oz. of milk, 6 oz. of yogurt, 1 oz. of cheese = 8g of protein each

 

Healthy high protein foods:

Lean animal proteins

  • Choose meats that are lean and the fat has been trimmed
  • Choose for hormone and antibiotic free meats
  • Seafood
  • Remove skin from poultry: white meat is leanest
  • Eggs/Egg substitute
  • Low fat dairy: 0-2% milk, low or reduced fat yogurt, 2% cheese, fat free or 2% cottage cheese

 

Plant based proteins:

  • Beans: black, pinto, navy, lima
  • Soy: tofu, meat substitutes, soy beans
  • Nuts/Seeds/Peanut butter (monitor portions due to higher fat content)
  • Plant based proteins should be combined with a complementary food to ensure a complete protein.  See chart below.

 

Protein Food

(combine with complementary food)

Complementary Food

(combine with protein food)

Milk

Grains

Eggs

Grains

Legumes

Seeds or nuts

Seeds/Nuts/Legumes

Vegetables

Legumes

Grains/vegetables

Legumes

Grains

 

Do you ever find yourself roaming aimlessly around the kitchen searching for the unknown? Do you remember coming home from a long day at work heading straight for the refrigerator with no idea why? Have you ever been in a situation knowing the only thing that could comfort you was your grandmothers’ hot apple pie? Understanding physical hunger vs. emotional hunger is an important skill to learn. Boredom, stress, and sorrow are three strong contributors to mindless eating. During these emotional times, we want a quick fix. Food is NOT the answer. It’s only a temporary relief from reality, and when we finally decide to put the spoon down, our problems are still there, staring us in the face. The frequent use of food for love can cause a lot of different health issues, including; overweight, obesity, eating disorders, diabetes, & heart disease.

As Americans, we use food for everything; socializing, entertainment, pleasure, and even comfort. It’s imperative to realize that going long periods of time between meals, without snacks, can also lead to mindless eating. There are no rules saying you have to eat breakfast, lunch, and dinner, at certain times, each day, with no exceptions. If you decide to eat your favorite ice cream or overeat at your favorite restaurant it doesn’t mean that you have failed a healthy eating plan. Don’t let guilt overpower your thoughts, but most of all, don’t let emotions overpower your eating. Your GenoVive all-natural customized meal program can help you establish a healthy eating routine.

Remember, food is fuel. It has no morals. Food is neither good nor bad. It’s not compassionate or caring. Food is not a friend, a lover, or a therapist. Food is food. We need food to fuel our bodies and our minds. Without it we will not survive, but with too much we can jeopardize our future. A large percentage of people turn to food for comfort. A healthy balanced diet with positive thoughts toward food can be key to a healthy life.

Next time you’re bored, stressed or sad, try to find a coping mechanism other than food. Before you stick your fork in it, ask yourself, am I physically hungry or is my mind hungry? Try taking 10 deep breaths and refocusing your attention to something else, such as; reading a book or magazine, taking a walk, or journaling your thoughts. Motivate yourself to be aware of your body. Mindful eating is an important part of healthy eating. You’re the only you, so be the best you can be and fuel your body well. Every day is a new day; every meal is a new chance.

Tips for mindful eating:

  • Eat with very few distractions.
  • Take 3 deep breaths prior to starting your meal.
  • Chew your food - digestion begins in the mouth.
  • Taste your food - so often we just eat without tasting.
  • Breathe between bites. Place your fork/spoon on the table and enjoy the flavors.
  • Make mealtime last at least 20 minutes. Give your food time to digest and your mind time to notice.
  • Eat when you are hungry and stop when you are satisfied, not full - recognizing hunger and satiety cues.
  • Drink water with meals to avoid overeating.
  • Always remember food is fuel.

If you’re over a certain age, it’s likely that you haven’t seen a food pyramid in several decades. The food pyramid was a government guide written by the USDA as a guideline for what types of foods Americans should be eating in their daily diet. The pyramid originally focused on a diet heavy in grains, fruits and vegetables while deemphasizing dairy, meat and sweets. This came from a belief that meat and dairy products were a primary cause of the vast increase in heart disease that America was seeing throughout the 1970’s and 80’s.

One of the main criticisms of the food pyramid is that it is difficult to understand. It’s natural for people to read things from top to bottom, so someone reading the classic USDA pyramid may be under the impression that sweets and fats are the most important part of the diet even if the intention is to make them the least important. The pyramid is also bad at conveying exactly how much each type of food should be eaten. People naturally think in terms of percentages and fractions. Figuring out what portions of a pyramid represent certain percentages of a diet requires complex geometric equations that most people aren’t willing to do in their head.

In 2011, the USDA dramatically improved its food recommendations by coming out with a new MyPlate. MyPlate showed recommended food intake through representation on a plate. It showed fruits, vegetables, protein, grain and dairy as roughly equal size on a dinner plate, suggesting how much people should eat of each food group as a proportion of their daily diet. The problem with these suggestions, as was the problem with the pyramid, is that these recommendations still ignore the facts about macronutrients that DNA diets  emphasize. They also ignore the fact that we all may have different challenges in metabolizing macronutrients according to our genetic profile.

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Up until only a few years ago, I considered fat my worst enemy. Not the type of fat that’s on our body, although I certainly didn’t like that either, but the dietary fat that is present in food. I was one of those people you see in the grocery store intently examining each and every food label and discarding any item that had any more than 2 grams of fat in it. In my mind, every gram of fat I ate would end up as a gram of fat in my body. To eat fat as a food was to become fat as a person. I bought most of the gimmick no fat products that were on the market at the time, even the products that later proved to be very unhealthy.

Even though I was avoiding fat almost entirely in my diet, however, I wasn’t losing weight. Not only that, but I was feeling constantly hungry. No matter how many low fat pasta dinners, snacks, crackers, chips and cookies I ate I felt constantly hungry. What I didn’t realize until much later is that by avoiding fat, I was consuming huge quantities of sugar, which was wreaking havoc on my blood sugar levels. Almost as soon as I finished eating an extremely low fat frozen dinner or snack I was hungry again, leading to almost constant eating. The plan I had put together to lose weight was actually causing me to gain.

This all changed when I finally found someone who knew something about food and they explained to me the magic of olive oil. At first I was put off, because olive oil is nothing but dietary fat. Then I learned that the fat we eat doesn’t just turn to fat in our bodies, it gets converted to energy and we use that energy just like we would from any other food. I also learned that olive oil contains a ton of really healthy molecules like antioxidants, monounsaturated fats and omega-6 fatty acids. These molecules help maintain a healthy body and studies show that they can lead to reduced risk of heart disease.

Even though fat is important to our diet, it’s important to remember that we should consume it in moderation. Fat from sources like fish and olive oil contain a lot of healthy things, but they still contain more than twice as many calories per gram than carbohydrates and protein. I’m glad GenoVive sees the importance of healthy fats and that they include these in their home delivered meals. They also know that these fats should be in the correct balance with the other macronutrient groups according to our unique genetic code. This allows us to reap the maximum amount of rewards from dietary fat without having to worry about gaining weight from it.

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School lunches have been a big point of concern in the fight against childhood obesity and effort to create healthy kids. Many school lunches of the past were ridiculously unhealthy, containing known sources of fatty foods such as pizza and French fries. Schools sold these products because they were readily available, kids seemed to love them, and they fit within their budgets. For these same reasons, unhealthy and high calorie food has enormous presence in the lunches of everyday working Americans.

Your average office break or lunch room is not much better than the school cafeterias of the recent past. They will often contain a vending machine full of sugar and fat as well as high calorie sodas and fruit drinks. The temptation to purchase these easily accessible treats is sometimes overwhelming on a busy or stress filled day, but when purchasing these items becomes a habit, they can mean a huge obstacle to our weight loss success. That’s why planning ahead and sticking to your home delivered meal program is such a valuable resource in fighting the temptations of the break room.

It’s not only vending machines that are a challenge during lunch, however. Office friends often love to go out to lunch to unhealthy local favorites or big chains that offer burgers, fries and overstuffed sandwiches. But going to these places with your friends doesn’t mean that you have to eat the unhealthy food.

You can bring along the all-natural GenoVive snacks or meals to keep you satisfied, or pick something from the menu that fits within your DNA tested macronutrient balance and has a reasonable amount of calories. Either way, finding a healthy lunch during your busy work day doesn’t have to be difficult.  You can also challenge your coworkers to a “bring your own lunch” day and use the time you would have spent traveling to a restaurant to take a walk outside, enjoy conversation, and get some stress relieving fresh air and light exercise.

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Technology has made our modern lives better in a lot of ways, but in a way it has made things worse. When it comes to the diet world, technology has proven to be both an asset and a detriment. Technology allows us to create vast amounts of food and transport it lots of places, but that makes the ability to over eat much easier. Some of us are especially affected by this, as our bodies tell us to over consume even when there is really no need to. Thankfully, technology has also brought us many tools to help fight our tendencies to gain excess weight.

One of the primary ways that technology has helped the dieting world is through the mapping of the human genome. Thanks to discoveries in molecular biology, we now know more than ever the role that genes play in the processing of food we eat. We also know that individuals metabolize food in different ways. What this means for weight loss and weight management is staggering; because a one size fits all solution to losing weight is no longer viable.

GenoVive is taking advantage of this knowledge in order to construct a diet that is catered to the unique genetic code we all have. Customization is the basis for this comprehensive solution including a home delivered meal program, nutritional supplements and an exercise program. These aspects of the DNA diet will be constructed to help maximize weight loss according to research done in the field of nutrigenomics. Even after you have lost the weight and transition out of the full meal program, you can use the knowledge you have gained about your genetics to maintain a healthy weight and body.

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The holidays are used as a major excuse for people to eat more than they normally would and cheat on their weight loss plans. But now that the holidays are over, the cheating is over, right? Not quite, because when it comes to indulging an appetite, some of us will use any excuse possible to over eat and cheat on our DNA diet. Whether it is positive things like birthdays, promotions, graduations, parties or negative events we will sometimes use any excuse we can muster to eat high calorie food and not pay attention to how many calories we are putting into our bodies.

Chastising ourselves for basic human desire, however, is not a good way to go about improving our diet success. The key to battling the cravings we get for “special occasions” is to recognize why we get these cravings and the best way to satisfy them without making things worse.  The first step is to recognize that using special occasion excuses to over eat is an emotional issue. Many of us who are overweight have learned to use food to subdue our erratic emotional states. Recognizing the times when we are doing this is essential to being able to stop it.

A DNA diet provides the structure and information to be able to make an informed decision while dieting rather than an emotional one. This is part of the reasoning behind a home delivered meal program. If we have ready to go healthy food already planned out for a meal, we are way less likely to go outside of the plan and overeat than if we just a generic goal of eating healthy. The GenoVive home delivered meal program makes it easier for us to substitute in things like socializing, hobbies and interests to satisfy our emotional states rather than over eating.


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Even though many people are not aware of it, humans have lots of tiny life forms living inside them that assist with the everyday functioning of the human body. These life forms are bacteria that live in the digestive system and they are known as probiotics. They help with the digestion of essential nutrients and without them our bodies would not be able to process much of the food we eat today. Humans are not the only animals with these probiotics. Cows can eat grass because of them and pandas are able to digest bamboo because of the probiotics in their systems.

Probiotics are highly beneficial to our health, so it’s important that we support their growth, which is where prebiotics come in. Prebiotics are non-digestible substances in foods that benefit the growth of the probiotics. The most popular form of prebiotics is called inulin, which is an insoluble fiber contained in lots of fruits, vegetables, herbs, whole grains and wheat.  Prebiotics have the greatest effect when they are ingested with the presence of soluble fibers that the body does digest, meaning they are best taken in the presence of food.

The GenoVive DNA Diet knows how important prebiotics are to people who are trying to burn fat and lose weight. That is why prebiotics are contained in many of the home delivered meals including:  Frappes, pasta, and several snack bars such as the Peanut Butter Cookie Bar, Chocolate Chip Cookie Bar, Double Chocolate Brownie Bar, Cherry Cashew Bar, Cocoa Coconut Bar and Cranberry Apple Nut Bar. Eating these items from the program will enable your digestive system to function better and can even decrease the body’s ability to create certain kinds of fats.

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It’s the holidays; I’ll go back on my diet in the New Year. It’s the weekend; I’ll start eating well again on Monday. I had a bad day today; I’ll make up for it with a big delicious meal. I had a great day today; I’ll celebrate with a huge greasy meal. If you haven’t used one of these excuses before while on a diet, you probably know someone who has. Our brains’ are powerful rationalizing machines, and they will make all the excuses in the world to eat poorly and as much as possible.

Overcoming this phenomenon requires strength, but it also requires a certain amount of preparation. We use excuses to over eat often because we do not have a stable option of healthy meals available to us. A home delivered meal program like the one from GenoVive can provide the stability of healthy meals right at your fingertips, reducing the temptation to eat to excess. In fact, one of the primary excuses we use to eat unhealthy is because we don’t have healthy meals available to us. With the presence of healthy home delivered meals in our lives, this excuse is eliminated.

Since the home delivered meals on GenoVive’s DNA diet are delicious as well as healthy, that reduces the amount of excuses we use to over eat as well. The meals in the GenoVive program are the same delicious meals you often see at restaurants, but with all-natural ingredients and lower calories. This way you can eat the kind of food you want without having to make the excuse to eat unhealthy take out and restaurant items. Our home delivered meals are filling as well, which means your desire to over eat will disappear while you are losing weight.

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If you’re like most people, you have probably made New Year’s resolutions in the past. You’ve probably succeeded at a few, and failed at many. The New Year is great a providing a psychological opportunity for replenishment, for fixing your faults and becoming the person you’ve always wished you could be. Many people will make the resolution in the New Year to lose weight. They will join diet programs and gyms and put all of their effort into finally becoming healthy and looking the way they have always wanted to look. But why do they so often fail?

In order to increase the chance of success on the New Year’s resolution of losing weight, it’s a great idea to go on a diet program that has a basis in science. A DNA diet like the one from GenoVive will develop a custom meal and exercise program that is based specifically on your genetic code. This means that what you eat and how you exercise on the plan will have the maximum effect on your weight loss, increasing the chances that you will be successful on your New Year’s resolution.

The time around New Year’s is a great opportunity to find partners in weight loss, as the New Year is a time when lots of people are starting their own diet plan.  Look for people in the gym and in online diet communities like Gen-V in order to find partners that will help keep you motivated and increase your chances for success on your home delivered meal program and customized exercise plan.

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Fish should probably be considered a miracle food when it comes to dieting. There is simply no better choice when it comes to getting essential omega 3 acids while at the same time loading up on lots of protein. Many people, however, find that they don't like the way fish tastes, or they find the texture unappealing. Luckily there is enough variety among fish species and cooking methods to cater to many different pallets. If you've tried fish before and didn't like, consider trying a different species or in a different presentation. Fish is enjoyed around the world and can be developed for almost everyone's taste. Below is a list of fish and/or presentations that you may find appealing.

Nigiri Sushi – this is typically a raw piece of fish placed on top a tiny cube of sticky rice and wasabi. Many people may find the idea of eating raw fish unappetizing, but don't mock it before you try it. Many people have been converted to eating sushi as soon as they try it for the first time. What's not to like. The texture and flavor are intense and buttery. Crowd favorites include salmon, yellow-tail and tuna.

Cioppino – okay, this dish is cheating a little because there is more than just fish here. Cioppino typically includes shrimp, scallops and muscles along with fish and perhaps other seafood items. This delicious low calorie tomato based soup is a great way to introduce seafood to those who may be turned off by fishy flavors.

Grilled Salmon with Lemon – salmon is one of the most popular fishes for cooking for a reason, it tastes great and goes well on the grill next to the burgers. Salmon has a rich buttery flavor that goes extremely well with the citrus flavors of lemon or lime. Cook it until it flakes easily with a fork. You can cook this fish in the oven as well for wonderful results.

Baked Tilapia – this fish is abundant and pretty inexpensive. It has a mild flavor and rich texture for those who may be weary about trying fish. Tilapia is very versatile and can used in tons of different recipes. A favorite application is to bake it in lemon juice and dill, you can then eat it by itself or use it to make delicious tacos with salsa and corn tortillas. Tilapia goes great with a variety of vegetables and sides like couscous or brown rice.

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Eating healthy when you don’t have the time to plan out your meals can be a frustrating situation when you are trying to lose weight. People who are constantly on the go and find themselves needing to eat ready-made items out of convenience stores or from fast food restaurants may feel overwhelmed with unhealthy processed products. There are many different ways for people on the go to avoid eating like this, even if they are not readily apparent. One way is to use your time off on the weekend to cook and save lots of meals by freezing or refrigerating them. You can then bring them to work and not only eat well, but save lots of money. This idea may be limited for lots of people if they don't have ready access to refrigeration or cooking appliances like microwaves or ovens.

If you can't bring food from home, try to go to restaurants that offer nutritional information on their website or in their menus. Sadly, it is mostly chains that offer this information, and most of the time they only offer it through a website, which means you may not have access to it while you are choosing what to eat. Planning ahead a little can save you the headache and guilt of choosing an item that does not stick to your weight loss plan. Grocery stores can be a great place to find fresh and healthy deli sandwiches or precooked healthy entrees. Once you get used to the nutritional content of a lot of items, you can fairly accurately estimate the nutrition content at restaurants that do not offer than info.

The best and most comprehensive option of all can be signing up for a full meal plan through a DNA diet company like GenoVive. With this option you get all of your meals delivered to your home that you can take with you wherever you go. You do not have to research or stress about whether what you are eating is healthy, and you can be sure that you are getting the right portion sizes to help you lose weight. Your meals will have the correct amount and source of macronutrients that is customized for your metabolism according to your DNA. GenoVive’s all natural meals are shelf stable and convenient with BPA free microwave safe packaging. Not only that, but the plans also come with snacks and supplements which help you stay healthy and satiated throughout the day.

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Nobody is perfect. Every once in a while, no matter how hard we try to stick to a diet, we cheat. This can happen for several reasons. Maybe there is a delicious dessert at a restaurant we just can’t resist, or we’re so busy one particular day we don’t have time to make the right decision. Whatever it is that causes us to cheat, it’s important to remember that a single slip is not a sign a failure. A lot of important lessons can be learned when we cheat on a diet, and it certainly isn’t a sign that we will end up failing in the long run.

The biggest danger that comes from cheating on a diet is the loss of confidence in will power.  Dieting is a cumulative effort, and losing weight is not something that can be destroyed by a single inconsistent act or mistake. Dieting requires long term consistency, but it is not like a chain link fence or a rope. If there are small pieces missing, or gaps in the chain, it does not mean complete failure. Dieting is more akin to walking. For example, if you were walking somewhere and trip or stumble you wouldn’t just give up walking, you’d pick yourself up and keep going. The same goes for dieting.

Cheating can actually be a great learning experience. After you cheat on your diet, instead of feeling down on yourself, carefully examine what it was that caused you to cheat. Were you in a situation where avoiding bad food was impossible? Did you eat out of boredom or just because others were? Whatever the cause of your cheating is, learning the reasoning behind your mistake can help you avoid it in the future. And with a home delivered meal plan from GenoVive, avoiding cheating becomes even easier than ever.

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Super-size, jumbo, extra-large, 2 for one, king size, XXL: these phrases are everywhere, and they are a dangerous sign of how out of control our food portions have become. It’s hard to go anywhere that serves food anymore without being inundated with the concept that more is better, but for anyone that is overweight or obese, more certainly doesn’t feel better. The only way to escape the profusion of gigantic food portions is to find alternatives outside the fast food and restaurant world.

Home delivered meal programs like the one offered by Genovive provide tasty meal options but in portion sizes that are actually reasonable and healthy. Some people are surprised at first at how little proper portion sizes can be, but they quickly realize how much less food it takes to actually feel satiated when they are eating all natural healthy foods with the proper macro nutrient balance. Feeling really full should not be the goal when eating a meal, as it is a sign that we have had too much to eat, not the right amount.

Over eating doesn’t feel good. Bloating and discomfort in the stomach area has become the norm for a lot of people who over eat, but it is not a natural or desirable feeling. Overcoming the habit of eating to excessive fullness can be difficult, but it is definitely not impossible. It requires a willingness to accept that we don’t necessarily need to eat as much food as we may emotionally desire. It also requires knowledge of what proper portion sizing and calorie intake is. As mentioned earlier, Genovive’s home delivered meal program is great for learning about proper eating.

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Many of us rarely eat at the dining room table any more. With all the entertainment distractions in our lives, from great television to the internet, why should we take time out our day to focus on our meals when we can be entertained while eating at the same time? The answer to this question is not clear on the surface but becomes obvious when we examine our behavior during times when we are distracted by things like television and other visual stimuli.

What happens when we eat while being distracted is that we lose focus on the food in order to pay attention to entertainment. Despite most people believing they are great multi-taskers, most of us can’t focus very strongly on more than one thing at a time. When we watch TV while eating a meal, we stop paying attention to how much we are consuming and whether or not we are full. We also don’t pay as close attention to how things taste or whether or not we are actually enjoying the flavors. These conditions result in a tendency to overeat on foods that are unhealthy and may not even be tasty.

A good way to avoid overeating due to distractions is to eat meals at a proper table away from televisions and computers. Doing so will keep your mind focused on the meal so that you will be able to pay better attention to how the food tastes and whether or not your body is telling you if you are full. Eating at the table is also a good opportunity to communicate with family members and loved ones. Eating together without distractions can lead to better relationships and a happier home life, not to mention better tasting and healthier meals, and even weight loss.

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If you have ever been on a diet than you are probably used to looking closely at the fat content of the things you eat. You pay close attention because you have been told over and over again that fat is bad for you and will cause you to gain a lot of weight. The truth is not quite that simple. While fat has more calories per gram than both protein and carbohydrates, fat contains some essential components that the body needs.

The important thing to pay attention to when looking at food labels is not always the total grams of fat, but whether the fat contains saturated or trans fats. This is because these types of fats can have adverse health effects. Trans fats in particular are unhealthy because they raise the levels of LDL cholesterol, which can lead to coronary heart disease.

Many places in the U.S. have already banned the presence of trans fats in restaurants and fast food establishments, but trans fat can still be contained in items at the grocery store, so it is important to pay attention to food labels.

The balance of fat in relation to carbohydrates and protein is also an important thing to pay attention to. Fat should typically be the smallest source of calories in your diet, but this depends on the type of gene profile you have. A good way to determine how much fat to eat is to join a DNA diet program that will analyze your DNA and determine your proper macronutrient balance. Genovive can analyze your genetic code and provide you with just the right balance of macronutrients to help you stay healthy and lose weight.  Your Customized Meal Program will contain the right types of fats (like Olive Oil and Omega-3s) and the right percentage of fats to help you achieve healthy weight loss.

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When people are focused on weight loss, they often create a list of good foods and bad foods in their mind. They view sticking to a diet as successfully avoiding the bad foods by eating only the good ones. But whether something is a good food or a bad food is under a lot of debate among nutrition professionals and the public. This is because what is good or bad for one person is not necessarily good or bad for another.  An effective way for anyone to figure out what foods are best for healthy living and weight loss is to analyze their genetic makeup, which is exactly what DNA diets do.

GenoVive recognizes that different people require different macronutrient balances. This way, there is really no need to wonder if the foods you are eating are good or bad because dieticians and food scientists trained in nutrigenomics  have already done it for you. The home delivered meals in GenoVive’s DNA diet will also be delicious because they use all natural ingredients.

There are some types of foods that everyone should try and avoid. These are the foods that are heavily treated by chemicals such as pesticides, hormones and preservatives that can be harmful to the body. The general rule for food is the further away from Mother Nature it is the worse it gets for you. This is especially important on a diet because you want to stay healthy while you are losing weight. Home delivered meal programs that are free from artificial chemicals can make it easier to stay healthy while losing weight, because the research and selection process has been completed.

Knowing what’s in your DNA will make it easier to select the foods that work best for you.

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Technology is a great thing and the advances in food science have created some very beneficial outcomes such as higher crop yield, pest-free foods, and an alternative to pesticides. But while food scientists continue to innovate in production, functionality, and formulation, it is consumers’ perceptions that matter most. Let government and industry debate the merits of the latest technology. It is still consumers who ultimately win the argument.  Natural food choices are always the best choice, but sometimes modified foods are the only option.

Hormones

Take hormones, for example. For years, producers have primarily used substances such as bovine growth hormone and bovine and pork somatropin to increase milk supply, provide leaner meat, prevent animal disease, and thereby increase supplies and profits. From a health standpoint, producers can achieve lower fat content, which can lessen consumers’ cardiovascular risks.

However, there is concern that residual hormone content can be found in trace amounts in meats, milks and cheeses, and some studies indicate that may lead to increased risk of breast, ovarian and prostate cancers. Armed with that kind of information, consumers start to perceive that that the risk of added hormones is not worth the benefits, a sentiment that cannot be reversed even if evidence of risk were refuted.

As a result, more and more companies, including such well-known names as Kroger Foods, Stonyfield Farms, Publix, HP Hood, Organic Valley and Safeway Dairy Group, have shifted to hormone-free dairy production, more as a response to consumer concerns than any new findings that these hormones are harmful.

Irradiation

Another modification technology, irradiation, preserves food by exposing it to radiation and killing micro-organisms and other pathogens. At lower doses, it may also delay the ripening of fruits and the maturity of vegetables. Irradiation is used in low, medium or high dosage levels depending on the intended purpose and is set by the Codex Alimentus guidelines.

As with many other food modification methods, the FDA regulates irradiation and actually mandates it for certain foods, though critics say this may just be a way to hide poor quality in certain fresh foods. The most common applications are grains, fruits, vegetables and meats such as beef, lamb and pork. The FDA requires any irradiated food to carry a Radura symbol, which resembles a flower enclosed within a circle. Unfortunately, most consumers are not familiar with it, and oftentimes the symbol is difficult to find.

In contrast, several European countries have laws against irradiating food, which leaves American consumers to wonder what Europeans are aware of that the Americans are not, especially when they have few alternates because such a large percentage of food is irradiated.

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You have probably been hearing more and more lately about the importance of protein and why you should be eating more of it. The reason for this is simple; protein is the most abundant molecule in the body second to water.  Protein is a part of every cell and organ and it is essential for growing and maintaining the body. Eating enough protein is important for improving muscle mass, which is great for losing weight. Muscle tissue contains the fat burning furnaces that keep our metabolism going, so it’s important to eat enough protein to maintain and build muscle.  Now that we know this, what are some good ways to get more protein in our diets?

An issue that some people have is that many great sources of protein also come with a lot of fat. For example, hamburgers and steak contain loads of protein but their fat content is much too high for people looking to keep their calorie intake low. If you like beef, look for leaner cuts of beef behind the meat counter or ask the butcher to trim it for you.  You should also ask the butcher if the meat is hormone and antibiotic free, which is just one of the benefits of the foods used in GenoVive’s Customized Meal Program.

If you’re looking for sources of protein that are naturally lower in fat, there are many options to choose from.  One example is lentils.  Lentils have 18 grams of protein per cup and they are great for making soups.  Fat free yogurt can also be a good protein option, especially Greek style yogurt  which has about 20 grams per cup (depending on the variety).  And if you’re on the go, you can take one of GenoVive’s Protein Plus bars with you for the taste of your favorite dessert:  chocolate chip, peanut butter cookie, or double chocolate brownie.

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The old proverb, “you are what you eat”, is just as true today as it ever was. Every part of your body, from your skin, hair, heart and brain were at one time just compounds in the food you eat. The human body is constantly regenerating itself and expending energy to maintain homeostasis. In order to keep all of this up, humans need to eat a lot of food. Unlike other mammals that can go extended periods of time without eating, humans are conditioned to eating every day. With this high intake of food it is important to make sure that what you eat is healthy and beneficial to the body.

Vitamins, minerals and proteins are all essential components to life and healthy living. Vitamin C (ascorbic acid), which is found in many fruits, is responsible for many metabolic processes and enzymatic reactions. Vitamin A, found in carrots and many other vegetables as well as meat, is famous for maintaining vision and healthy skin. Iron, which can be obtained through nuts and meats, is a component of hemoglobin, a molecule in red blood cells responsible for carrying oxygen throughout the body. Some vital nutrients, like vitamin D are not readily available in most common dietary sources. And unless your diet is very rich in cold water fish or flax seed, you may not be getting enough Omega 3 fatty acids which help reduce inflammation.

That’s why GenoVive has included a package of premium nutritional supplements with each customized monthly meal program. GenoVive’s Gen-Omega supplement features highly refined marine oil from food sourced calamari with a 2.5 to 1 ratio of DHA to EPA. The Gen-Multi multivitamin and mineral tablets feature a natural antioxidant bioflavinoid blend to help support the immune system. It’s a fantastic value that’s included at no additional charge with your order and just one more way that GenoVive goes the extra mile to provide you with a comprehensive weight management solution.

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The universe of dieting is divided up into two different regions: lifetime dieters and new dieters. Those who have been dieting for long periods of time tend to know what can give them some initial results, but because they have not found long term success, are still confused about what options to choose. New dieters are barraged with tons of different options on how to lose weight and can find it confusing to make a choice amongst them all. With so many options out there, and only few of them working ones, it’s difficult for either group to come to an informed decision.

A DNA based diet may be a new and interesting option for both groups. This scientific approach to weight loss offers a new perspective on metabolism and how it affects nutrient intake, which can be known as dietary signatures. People new to dieting will find that DNA diet plans are simple yet still very informative. The clarity of a DNA diet plan will most likely stand out amongst new dieters who find themselves staring at a lot of plans that explain the how, but not the why.

Experienced dieters may also find a lot to like about a DNA diet plan. For example, many experienced dieters have failed to lose weight on many different types of diets, but they don't exactly know why. They either feel like personal failures or are confused about why certain diets worked for others but didn't work for them. Diet failure is often not due to the failure of the person, but to the diet itself. This is because most dieters prescribe an often unscientific and one size fits all solution to losing weight. DNA diets account for human differences by basing their meal and exercise plans on the unique genetic code of the dieter. Experienced dieters may find this scientific approach a breath of fresh air in the wasteland of failed diets.

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Eating while dieting does not have to be a miserable experience. There are plenty of foods that are both delicious and helpful for losing weight. Fruits in particular provide lots of nutrients, are low in calories, and have natural sugars that create lots of flavor. Eating whole fruits instead of juice is important to preserving most of the health benefits because whole fruits contain a lot of fiber that helps digestion. Fruits like berries also contain a lot of antioxidants which are thought to be helpful for the body in preventing disease.

A lot of people don't like vegetables, but knowing how to prepare them correctly can create a lot of flavor. Certain vegetables, like carrots, taste good when raw and dipped in certain sauces. Other vegetables taste best when sautéed or roasted. Garlic in particular tastes delicious when roasted in the oven with olive oil for 30-40 minutes, and it can be added to lots of different dishes to create wonderful flavor profile. Squash can be used as a substitute for starch heavy fillers like spaghetti noodles or other pasta, removing a lot of the carbohydrates replacing them with valuable nutrients.

It's even possible to eat healthy without cooking at all. The foods offered by DNA diets provide very healthy meals that also taste delicious. Minestrone soup has a rich and hearty taste while being packed with vegetables and healthy oils. Genovive has a marinara sauce with meatballs that has only 220 calories but tastes like it was made by an Italian grandmother. And for breakfast there are many cereals that are sweet and crunchy but are also high in protein and fiber. Overall, there are many healthy choices for someone who is trying to lose weight but also eat delicious meals.

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Fat in its purest form is the most efficient form of energy in our bodies.  In each gram of fat there are 9 calories.  When you compare it to the calories per grams in either carbs or proteins you can see where the negative stereotypes regarding fat come from.  If you eat 1 gram of fat – any kind of vegetable oil or animal fat, you are getting more than twice the calories as you do when eating 1 gram of carbohydrate or protein.

The fats we consider “good” are called unsaturated fats and usually come from plants.  Unsaturated fats have the essential fatty acids needed for healthy living and energy.  There are many medical studies that demonstrate how unsaturated fats help to lower cholesterol and promote good cholesterol.  Healthy sources of unsaturated fats come from soy, olive oil, and all kinds of nuts and seeds.  Another great form of fat is fish oil, which is among the most beneficial. Another good fat for preventing health problems is flaxseed oil. This is the highest natural source of omega-3 fatty acids.

The “bad,” or saturated fats are usually related to animals, except for fish, which again is full of the omega-3 fatty acids. Bad fats raise the levels of LDL cholesterol and can even increase the risk of certain cancers. Chicken fat, beef fat, lard, butterfat, and fat found in eggs are good examples of the “bad” saturated fats.

Another type of “bad” fat is trans-fat. This kind of fat is found in many margarines, solid shortenings, and some fried foods. It’s formed when liquid oils are hydrogenated or hardened, or when they are heated to a high temperature. You want to avoid these kinds of fats as much as possible.

Always remember that all fats, whether “good” or “bad,” are full of calories – 9 per gram. That’s approximately 120 calories per tablespoon of any kind of oil. So even if it’s called “good” fat, you can still get too much of a good thing as with nuts. At 900 calories per cup, eating nuts can cause you to gain a lot of weight.

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Carbohydrates, in their simplest form, are composed of sugars.  Every carbohydrate you consume is unique and are categorized according to the number of sugar elements are in each bond and how the bonds are linked together.   

Carbohydrates are macronutrients that need to be consumed on a daily basis and in the largest amount because they provide the most efficient from of energy for your body to consume.  A typical carbohydrate consists of hydrogen, carbon, and oxygen, the primary building blocks of our bodies.

Our bodies acquire energy from calories which is produced from consuming a mixture of different macronutrients.  One gram of carbohydrates produces four calories. Carbs, for better or for worse, create the most efficient and useful energy for our bodies to operate.  Carbs work by being converted into glucose, otherwise known as blood sugar, and then routed around the body to supply energy to muscles, organs, and tissues.  If your muscles or in severe cases your organs. there is not glucose available for the body to take it will begin to pull energy from other places such as your muscles and in severe shortages your organs.  Healthy carbohydrates consist of mostly plant foods such as fruits, vegetables, grain, potatoes, and yogurt. A smaller amount of carbohydrates are also found in vegetables, beans, nuts, seeds, milk and cottage cheese.

Carbohydrates function in the body in the following ways:

  • Energy source.
  • Stored in the muscles and liver, which can be used for energy at a later time.
  • Regulates sugar circulation.
  • Provides nutrients for the digestion process.
  • Helps absorb calcium.
  • Dietary fiber helps decrease cholesterol and blood pressure.
  • Necessary for the central nervous system, kidneys, brain, and muscles to function properly.
  • Important for intestinal health and waste elimination.
  • Serves as a protector to muscles.

 Carbohydrate Intake

Experts suggest that your total carbohydrate intake should be approximately 45%-65% of your daily calories. Maintaining a well-balanced nutritional plan is the most important aspect of nutrition. A nutritional plan should consist mostly of complex carbohydrates, such as fruits, vegetables, and whole grains, limiting the amount of simple carbohydrates being consumed. Carbohydrates are utilized by many parts of your body. A proper intake is necessary for your body to function properly.

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If you want to lose weight, it’s actually simple:  eat less and exercise more!  Unfortunately, with all the fad and crash diets everywhere information is often conflicted and confused and at the end of the day it is all lost in the fray.

With so many diets available it is often difficult to chose which is best for you: Atkins, South Seas, Weight Watchers, low fat, low carb, High GI – the list is endless.  Learning to eat healthier and smarter is what will ultimately improve your life and your waistline.  Here are some common food and diet myths which can be laid to rest:

MYTH: Diets don’t work.

If you eat less calories you will lose weight. It is not normally the diet that does not work but the restrictions a diet creates. If you chose a diet that introduces a healthier lifestyle but still allows you some treats you are more likely to succeed in losing weight.

MYTH: The heavier you are, the less calories you need to lose weight.

Actually it is the reverse. You can have more calories and lose weight as your body has to work extra hard to move the excess weight around, so you actually burn more calories. But as you lose weight so you will have to drop your calorie intake accordingly.

MYTH: Being overweight is in my genes.

Scientists have been hard at work trying to identify if there is a ‘fat’ gene and have seen that there is – but only in a very few of us.  There is actually more than one single gene that affects the way your body processes food and responds ot exercise.  More than just genes, those who are overweight may have inherited the eating and exercise habits of their parents which can also lead to weight gain.

MYTH: Eating after 6 o’clock will make you gain weight as you don’t burn it off.

Eating in the evening will not make you gain weight. In fact many people get hungry around supper time and it is natural for your body to ask for food. What will pile on the pounds is the type of food you have for supper – avoid sweet treats such as cakes and biscuits or those steeped in fat.

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Gaining weight while out on the road or travel is easy; it’s easy to forget your diet and exercise regime and just let loose.  Often, people on the road feel they only have access to fast food or restaurant food, both of which tend to not be so healthy. 

All of us want to stay healthy on the road but may be unsure what tips and tricks may work best.  Any of us can get healthier while on the road. These tips may help when they have to spend a lot of time away from home and want to lose weight

Make healthier food choices

Instead of hitting your favorite fast food restaurant and grabbing a burger, choose a salad instead. Go for grilled rather than fried. Bring some snack foods (nuts or seed, dried or fresh fruit, or whole grain crackers) from home so you have control over what you eat.

Eat as close to nature as possible

Processed foods are loaded with sugar, unnecessary fats, and chemicals. By eating small portions of natural food, you will definitely feel better than if you eat loads of processed foods.

Take time to exercise

After sitting for hours on end behind the wheel of your car or on an airplane you need to get out and get moving. Take a quick stroll around the area you will be staying at, if you’re staying in a hotel use the available gym equipment or the pool, anything to increase your heart rate.

Sleep is important

Experts recommend that healthy adults sleep for a minimum of seven, preferably nine, hours of sleep each night. Avoid alcohol or caffeine right before going to bed. Also, try to eat a minimum of two hours before retiring.

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Eating healthy is always hard to start, but once you develop this useful habit it becomes second-nature.  By applying some useful principles to your daily eating habits, little by little you will see and feel the changes in your body. 

Remember, eating healthy is the most important factor in losing weight yet it is often the most overlooked!   So to make life easy, and to help you stick to your healthy eating patterns, try not to think in terms of calories. Your body is the most intelligent machine in existence. Listen to it instead and do what it says (eat when it says you’re hungry, stop when it says you’re full, etc).

I. Eat small portions of food for each meal: There is no ‘one size fits all’ rule here. You know what a sensibly small portion looks like, for you.

II. Eat frequently: Most adults get hungry about 3-4 hours after their last meal.  Aim to eat at least 5 small sized meals each day. This keeps your metabolic rate high, thus helping you release excess weight easily, naturally, safely and healthily.  Study yourself and see how soon after eating you feel hungry again. This will help you prepare in advance so that you don’t get very hungry and fall into the temptation of eating anything available

III. Eat foods that you enjoy eating:  Making sure that each meal contains all the essential nutrients (protein, carbohydrates, fats, minerals and vitamins).  Broaden your range of ‘enjoyed food’ to include as much unprocessed food as possible. Try new things and limit unprocessed foods as they’re plain unhealthy.  Set yourself up to succeed by stocking healthy foods and snacks in your house. That way they’re readily available, and you’ve got no choice but to eat them.

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Nuts are delicious and nutritious snack that can be eaten anywhere and offer a quick burst of energy to your day.  Nuts are also a heart strong source of energy and give your body the healthy fats needed to make it throughout your day!  However, remember that raw or dry roasted nuts are the best for you because they do not contain any artificial flavors, preservatives, or added ingredients.

Because nuts cause little fluctuation in the levels of glucose in the blood, they prevent energy slumps between meals. At work, choosing nuts to snack on versus a candy bar, for example, will provide enough energy to get work and home tasks accomplished without feeling tired.  While nuts are good for you, because they are tasty and little, it is easy to over indulge. Keep in mind that nuts are very calorie dense, so it is easy to take in more calories than expected if you are unaware. The following tips can help you manage your portion control.

1. Purchase dry roasted or raw nuts: Salted, honey roasted, and unfortunately chocolate covered nuts, will increase sugar and salt intake, thereby undoing the good that nuts have to offer.

2. Purchase proportioned packages: Pre-portioned packages of nuts are a great way to snack without overdoing it. Even with the aid of a diet pill, if portions are not controlled, weight loss will not be possible.

3. Mix it up: Buying in bulk is a great way to save money. If this is the route you chose, measure out portions and put in re-sealable bags that are ready to go for lunch or travel. When doing this, adding a handful of dried cranberries is a great way to add extra nutritional value and flavor depth. Remember a serving size is only a handful!

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It is common knowledge that breakfast is the most important meal of the day and it is also easy to add power packed and energy creating foods to it as well!  Mornings can be a hassle:  you’re tired, in a hurry, and have a lot of things to do before you can even think about eating.  However, breakfast is the best meal to get your dose of vitamins, minerals, and energy for the entire day, or at least until lunch.  Here are some simple items that can add even more power to your breakfast:

  • Apples, Bananas, Oranges, Pears, Berries, and more: You’ve heard the saying before. An apple a day keeps the doctor away, right? There is actually something to it. Having plenty of fruit for you to eat and take in the mornings is simply a great idea. It is not only simple but it’s also very healthy. When you think fruit you don’t typically think fiber, but it’s in there. Getting plenty of fiber will help to keep your body running smoothly throughout the day. Most medium size fruits like apples, pears, oranges, bananas and peaches have around 3-5 grams of fiber. That’s a pretty good start to getting the 25 grams per day that is recommended.
  • Eggs: Eggs are a protein power pack and can be prepared in so many different ways. Throw some low-fat cheese on your scrambled eggs for a dose of calcium then wrap it all up in a tortilla to take on the road. Build yourself an amazing breakfast sandwich at home just by topping an English muffin with a poached egg, slice of ham, and slice of tomato.
  • Low-fat yogurt: Yogurt, like milk, is one of the best nutritious foods for you and a great source of calcium and provides you with nutrients you need to keep you on the go.  When time is a luxury that you don’t have in the morning, yogurt can be your savior. Just top it with fruit and maybe some granola for a blast of carbohydrates and send yourself out the door.
  • Peanut butter: This super spread is packed with protein and heart-healthy fats. Not only does peanut butter add a little flavor but you’ll love it and it will add a little fun to your boring breakfast regulars. Spread some peanut butter on whole grain toast or a bagel and top it with banana slices or raisins. This is quick idea to go to if your clock is moving faster than you in the morning. The carbohydrate-protein combo will give you the energy your body needs and the fruit will keep you happy and healthy.

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Sugar is one of those foods most of us know is not part of a healthy weight loss program, but most of us don’t even realize how much of it we consume and how damaging it can be to our overall health.

Why Sugar Can Be Harmful 

When we discuss sugar we are simply speaking about sucrose, otherwise known as table sugar.  This is the type of sugar that is white and granulated and added to things like cake mix or added previously by the manufacturer.   All food has a glycemic index which is a measurement of how quickly our bodies can deliver energy.  Sugar has a value close to 100.  This is a very high score and too much can cause your blood sugar to spike and then fall all day which could even potentially lead to Type II Diabetes. Also, this causes your body to think it’s hungry faster when in actuality it is not, which leads to overeating and weight gain.

What You Should Do

Try to limit your intake of sugar in your daily meal plans.  Start off by at least reducing the amount of sugar foods you eat such as cakes, cookies, candies etc.  Secondly, quit adding sugar to coffee and tea. At first, you won’t like it but you will soon get used to it and find it no problem at all. Later, when you try sugar, you’ll be amazed at how sweet it is, almost sickly. Sugar is just one of those things (like caffeine) that you need only a week or so of getting used to not adding it.

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Lose 20 pounds in two weeks!  Burn off fat while you sleep!  Put this cream on and it will dissolve your fat!  We are sure that you have heard at least one, if not all of these dieting gimmicks companies use to try and get you to buy their products because it offers instance benefits and weight loss.  Truth be told, if it sounds too good to be true then it probably is.  Here are some example of other gimmicks that exist and many people fall for:

  • There are no creams that will dissolve fat.
  • Fat absorbers (chitin products) bind to small amounts of fat, but they cost about $35 to block the amount of fat in a Big Mac.
  • Pills or anything that promises to get rid of cellulite are useless because cellulite doesn’t exist. It’s just plain fat.
  • Products that remove water (diuretics) or empty your colon (laxatives or colon cleansers) can cause you to drop several pounds in a day or two, but this is strictly temporary and does not remove any fat. You do not need to “cleanse” or “remove toxic waste products” to lose weight or for any other reason. Prolonged use of diuretics or laxatives can be dangerous.
  • The only function of a body wrap is to make you sweat, and thus lose water. They claim you will lose 14 inches in 2 hours? So you lose 1/4″ in the circumference of your legs through dehydration; they measure each leg, your waist, your hips, your arms, etc., – 30 places and voila – you’ve lost 14 inches. You can get the same effect if you take the measurements before you go to sleep at night and after you wake up in the morning. Water loss is not fat loss.
  • Most products that claim to increase your metabolism or instantly burn fat contain stimulants. Many plants contain stimulants, and you will get the same effect from natural or herbal weight loss products that you get from drinking huge amounts of coffee or tea. Stimulants cause you to burn more calories and you will lose weight at first, but you need to take more and more as the days go by, and they can cause unpleasant, even dangerous side effects.

Losing weight requires a combination of both healthy eating and exercise.  If you truly want to lose weight set up a diet and exercise regime and stick to it.  Getting in shape is easier than most people think!

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If you are looking for the foods that offer your body the macronutrients and health you desire, you have found them!  Eating these SUPER healthy foods is a key part to being healthy and even losing weight!

They are also a huge part in GenoVive’s DNA Diet!

1. Nuts: examples of which are almonds, macadamia nuts, and walnuts which are rich in healthy fatty acids known as omega 3.

2. Legumes: popular examples are lentils, kidney and black beans, chickpeas, all of which are rich in soluble fiber, omega 3, and calcium.

3. Olive Oil: one of the best foods for your well being, olive oil lowers the bad cholesterol which reduces the risk of heart disease.

4. Soy: rich source of lean protein; it can also lower the cholesterol level, search for natural sources of soy like tofu, tempeh, and edamame. Soy milk on the other hand is a good ingredient for breakfast to be mixed with cereals.

5. Berries: examples of which are strawberries, raspberries, blueberries are rich in anti inflammatories which can reduces the risk of cancer and heart disease.

6. Flaxseed: one of the popular foods for your well being for it is rich in fiber, omega 6, and omega 3 healthy fatty acids. You can top it with your favorite cereal or just mix it with your favorite smoothie or shakes.

7. Spinach: one of the best vegetables for it can boost one’s heart because it is rich in folate, potassium, fiber, and lutein.

8. Avocado: a fruit essential for heart’s health. Just a little bit of this fruit will give you a healthy fatty acid which lowers LDL while increasing the HDL cholesterol.

9. Salmon: this is one of the best foods for your well being for it can reduce blood pressure at the same time composed of antioxidants that will aid in fighting bad radicals in the body.

10. Oatmeal: this fiber rich food is good in breakfast for it has a lot of nutrients like potassium, folate and omega 3 – fatty acid.

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What are Proteins?

Proteins are made of linked amino acids and are considered complex molecules.  Protein is part of the “macronutrient” family which means that our bodies need large amounts in order to function at maximum capacity.

Protein is important because it is the building block of our body structure and helps to build our muscles and bones.  Protein that is not absorbed into the body is converted into carbohydrates and immediately used for energy, or it is stored as fat.  Our bodies do not have the capacity to store protein so it is always used in some form immediately.  Proteins form about 17% of our tissue and that means our body is approximately 17% protein.  At least 10,000 different proteins make each person who they are and keep them that way. Because muscles are built from protein, people need to consume and synthesize enough protein to maintain healthy, hard-working muscles.

Benefits

  • Growth and development
  • Tissue repair: Protein is the only macronutrient that promotes lean tissue growth.
  • Protects immune function
  • Aids in digestion process
  • Energy source: When carbohydrates and fats are unable to meet the body’s energy needs, proteins can be broken down and used as a source of emergency energy.
  • Produces essential hormones and enzymes: Protein assists in synthesizing enzymes and hormones, maintaining fluid balance, and regulating such vital functions as building antibodies against infection, blood clotting, and scar formation.
  • Healthy functions: Protein promotes healthy bones, teeth, skin, hair, nails.

 Food Sources

Proteins are considered “complete” when they are found in foods that supply enough of the essential amino acids.  The protein content of cooked meat and dairy products is from 15% to 40%, and that of cooked cereals, beans, lentils, and peas only from 3% to 10%. All meat and other animal products are sources of complete protein.

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Finding the right balance of macronutrients for your body can be difficult to discover by yourself.  Short-term diet solutions are a poor way to live a healthy lifestyle and can actually lead to additional weight gain later.  If you seek to develop healthy low fat eating habits then what exactly is the correct amount of fat as a percentage of total daily calories?  The answer is the right balance of macronutrients.

 Macronutrient ratio

Most studies suggest a 60 – 20 – 20 ratio, meaning 60% carbohydrates, 20% protein and 20% fats from total daily calorie intake. Some dieters may believe 20 percent fats is a little high and that low fat eating should be much lower than 20%, but in fact we need a certain amount of essential fats for health. Fats also help permit the absorption of the fat-soluble vitamins A, D, E & K. It would also be quite difficult to stick to a diet lower than 20 percent because so many foods contain fat, or are prepared in some way using oils.

Eating a lot of high carbohydrate foods provides the body with the natural and preferred energy source.   When you store carbohydrates as energy in the form of glycogen, it helps to keep you feeling energetic and ready to accomplish all of your activities for the day which is often a challenge on extreme crash-course diets that deprive the body. 

Giving your body the right amount of carbohydrates also prevents your body from stealing additional energy from the protein you eat.  This is extremely important because if you are in a negative energy balance your body cannot use protein as effectively to repair muscles and boost your immune system.  If your body uses too much protein for energy you’ll lose lean muscle and result in a lowered metabolism.

Protein can be increased above 20 percent but this is not always possible. Most good protein foods tend to contain just as much fat so when protein intake goes up to say 30 percent then it often causes fat intake to rise to more or less the same degree. The end result would be an overall ratio of 40 – 30 – 30 for carbohydrates, proteins and fats respectively. What’s more important is the quality of the protein sources. High quality protein foods help repair or even build extra lean tissue from the stress of any exercise undertaken on a weight loss plan.

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Most of us go through those phases where we end up eating out often; whether it’s because of having no time, having a little extra cash, or just dreading the thought of cooking life happens.  During these times it may seems like your diet or eating habits tank and everything you have been working for flutters right out the window. 

If you feel that you can’t eat healthy while eating out it’s no surprise; restaurant food, especially fast food, is just not that healthy. And even at restaurants that try to be healthy, the portion sizes are often much larger than what you would eat for a typical meal at home.

Restaurant foods also contain a lot of preservatives, condiments, and flavorings that not only add to the calorie count, but also fill your body with substances it’s not accustomed to-which can cause indigestion, poor sleep, and all kinds of bad feelings.  But just because restaurant food is usually bad doesn’t mean it has to be. In fact, you can get a healthy, balanced meal at practically any restaurant, if you know the right tricks. Here are a few of them:

Skip dessert: The dessert menu is tempting, but unless this is a very special occasion, there’s no need to go in that direction. Restaurant desserts can be 500 or more calories, which will quickly inflate your waistline after just a few meals.

Eat half: Most restaurant meals are about twice as large as what we should be eating, so don’t be afraid to take half of your meal home. You’ll be happy to have those leftovers later on.

Special orders are okay: Never be afraid to speak up and ask for modifications to a menu item. Many people worry that this bothers restaurant staff, but the reality is that they don’t care what you order. You can cut 200-300 calories out simply by going condiment-less, asking for whole-grain instead of white bread, or going without add-ons. Even at fast food restaurants, you can usually make some modifications.

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