When I imagine winter, images of a big, furry bear hibernating comes to mind (at least here in the Northeast).  Let’s face it – with dark and cold days, winter is not a very motivating or accommodating time of year to get in shape. Unfortunately, swimsuit season is right around the corner. What if you could eat the warm comfort foods you love, spend less time in the kitchen, AND stay on track with your Inherent Health Weight Management goals? Yes, miracles can happen. They are called crock-pots!

If you are not a crock-pot expert, there are some useful resources at the bottom of this entry to get you started. Here’s a quick primer – you get up in the morning, add some pre- cut ingredients into your crock-pot, set the temperature and when you arrive home at night, dinner is served! I recommend finding a few crock pot recipes your family loves (and follows your Inherent Health Diet Identity) and cut the vegetables ahead of time. These can be stored in gallon sized freezer bags and taken out to thaw in the refrigerator the night before you plan to use them. Allrecipes.com has a great article on how to freeze fruits and vegetables.

Photo Courtesy of Shutter Stock

Not sure if your favorite recipe follows your Inherent Health Diet Identity? Use our Inherent Health Diet & Nutrient Analyzer. You can plug in any recipe by selecting “Recipes” and then “Create A New Recipe”. This tool will add up all of the calories, fat grams, carbohydrate grams, and protein grams for you. Best of all, it will be saved to your favorite recipes for easy reference and quick uploading to your daily food log. Below I have listed a recipe from The Food Network that sounded delicious to me and works well for all Diet Identities. No need to add it to the Diet & Nutrient Analyzer because we have already done it for you.

Slow Cooker Gumbo Chicken

Makes: 4 servings

Prep time: 15 minutes

Cook time: 6hrs 15 min

Nutrition Info per Serving:

468 calories: 55 grams carbohydrates (46%) 38.5 grams protein (32%) 9.5 grams fat (18%)

Ingredients

• 1 pound boneless skinless chicken breasts, cut into 2-inch pieces
• 1 (10-ounce) package frozen okra, thawed
• 2 links andouille sausage, diced
• 1 cup chopped onions
• 2 celery stalks, chopped
• 1 green bell pepper, seeded and chopped
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 2 bay leaves
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon mustard powder
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon ground black pepper
• 2 cups reduced-sodium chicken broth
• 2 cups reduced-sodium tomato juice
• 2 cups cooked rice

Directions

In a slow-cooker, combine the chicken and all remaining ingredients except the rice. Mix well to combine. Cover and cook on low for 6 to 8 hours or high for 3 to 4 hours. Serve over rice.

Carb Reducer? Half the portion of rice or replace rice with a side salad

Fat Trimmer or Better Balancer? No need to do a thing!

Best Regards,

Nicole Belanger

Customer Service Supervisor

Resources:

For more make ahead crock pot ideas: The Food Network

Tips for freezing foods: Allrecipes.com

Tips for freezing fruits and vegetables: Allrecipes.com

Additional ideas for other make ahead meals: WebMD

Tips for using your crock pot like a pro: Ehow.com

With all of the sweet treats, celebratory drinks and festive parties during the holidays, preventing weight gain in November and December can be challenging at best. But it’s not impossible. And believe it or not, it is feasible to actually LOSE weight during the holidays.

Tracy Heckman did just that. Tracy, a Fat Trimmer, took the Weight Management Genetic Test in June 2010 and hasn’t looked back since. By following the recommendations provided in her test results, Tracy was actually able to lose weight over the holidays, adding to a grand total of 56 pounds she has lost since taking the test. Quite remarkable!

Tracy has graciously shared some of her tips for staying on track through the holidays – or anytime temptation waits – with Daily Swab readers. Whether you are traveling on vacation, just starting the diet or about to head to a special gathering, these tips from Tracy will keep you on track!

Tracy’s Tips

• The key factor that kept me on track was that prior to the holidays I had already established a habit of consistent exercise and proper nutrition. With that mindset, I was unable to just “let it go” because it was the holidays.

• Plan ahead. My days vary from day to day. So in order to avoid temptation, I look at my schedule ahead of time to make sure I have all the necessary items in place to ensure success.

• Pack a snack. One easy thing I did during the holidays to prevent weight gain was make sure I had a snack bar with me at all times. If I was out and about shopping for holiday gifts and suddenly got those hunger urges, I had a healthy snack with me so I wouldn’t end up in a not-so healthy restaurant.

• Eat beforehand. If I was going to someone’s house for a holiday gathering, I would be sure to either eat a proper meal beforehand or bring healthy food with me. This ensured that I wouldn’t cave to unhealthy foods when hunger struck.

• Don’t deprive yourself. Now I’m not saying that I didn’t have a cookie or two during the holidays. But I knew I could have a small taste and be satisfied. I wasn’t depriving myself of anything because I had my weight loss goal in mind.

• Make exercise a priority. Over the holidays, I also planned my daily exercise routine and followed up with consistent action. This prevented me from throwing it aside with an excuse. My thought was if I didn’t do it, it wouldn’t get done. Tomorrow is too late.

Did you successfully maintain or lose weight over the holidays? Tell us about it! Share you strategies for staying on track.

Pulkit's before and after photos

As the year comes to a close we wanted to give you the gift of hope by sharing a customer success story.

Pulkit, a 25 year old banking professional, struggled with his weight since middle school. As an adult, he made numerous attempts to shed significant pounds, relying on “common knowledge” – cut out the sweets and exercise – but like millions of people in the same boat, was never able to lose more than a few pounds at a time. “When you only lose 4-6 pounds after dieting and exercising for a month, it’s easy to give up,” he said. The ongoing struggle took a toll on his self-esteem and Pulkit had come to terms that he would be overweight for life.

When Pulkit learned about the Inherent Health Weight Management Genetic Test, he wondered if this could finally be the key to losing the weight and keeping it off. His test results indicated that his body would respond best to a diet low in carbs and high metabolic exercise (a change from the strength training that he previously engaged in). Although Pulkit tried “low carb” diets in the past, the test results educated him on the difference between good carbs and bad carbs and suggested foods that were best suited to his unique genetic makeup.

After one week, Pulkit lost more weight (7 pounds) by dieting and exercising according to his genes then with any of the approaches he had tried in the past.  Eight months later he was down more than 50 pounds; reduced his body fat by nearly one-third; and went from a size 38 waist to a size 32.

Pulkit credits the test with arming with providing the information and confidence that he needed to dramatically alter his life. In his own words, “I never again have to wonder if the latest diet trend would work for me because my genes will never change,” he said. “I have come to understand that losing weight should require work, but it should not be a constant struggle. I‘ve adopted the information from the test into my lifestyle to ensure I will always retain a healthy weight.”

As we head into the New Year, we hope sharing Pulkit’s story provides you with the encouragement you need to begin or stay on your own health journey. We wish you and your loved ones a happy and healthy holiday season.

Until Next Year,
The Inherent Health Team

You may be familiar with the “Eat This, Not That!” diet craze that has been the focus of numerous books as well as regularly featured on the Today Show and in Men’s Health. The idea is simple: substitute a less healthy option with one that gives you more bang for your caloric buck. For example, instead of ordering a large burger and fries at the drive-thru window, consider ordering a grilled chicken sandwich and some apple slices. Easy concept, right?!

Well, we wanted to put a little spin on this idea and bring you “Eat This, Not That!” diet solutions straight from individuals who have all taken the Weight Management Genetic Test and have implemented new eating habits as a result.

Carb Reducer:

When you are a Carb Reducer, it is important to find low and healthy carb options that are still enjoyable.

Photo Courtesy of Science Photo Library

Love breads, bagels and pastas? Kenny G. from Henderson, NV says eat this, not that: “…recently I changed the type of bread I eat from mass supermarket high carb bread to Julian Bakery bread with total of 1 carb, no preservatives and gluten free.”

Spud lover? Sally N. from Rochester, NY says eat this, not that: “Instead of potatoes, I will eat cauliflower or broccoli, foregoing butter and using a little spice to kick it up a notch.”

Peanut butter connoisseur? Kenny G. says eat this, not that: “I also changed the type of peanut butter I eat from supermarket brand to one that doesn’t contain hydrogenated oils and other preservatives.”

At fast food restaurants: Sally N. says eat this, not that: “When I am out and about and caught in the fast food line, I will choose the veggie burger, minus the roll, and ask for extra lettuce and tomatoes to make it my way. It comes in a nice little dish with a cover.”

Interested in finding more Carb Reducer-friendly recipes? Check out the Low-Carb Dinner Recipes page from BetterRecipes.com

Photo Courtesy of Super Stock Images

Fat Trimmer:

Cut the fat! When you are a Fat Trimmer, it is important to monitor your daily fat intake while still finding delicious and healthy options.

Meat eater? Tracy H. from Summerville, SC says eat this, not that: “Something else I don’t have to give up is having burgers. I can have what is called a Greek garden burger. It is a veggie burger on a whole wheat pita instead of beef on a white bun.”

It is all about the substitution: Sally N. says eat this, not that: “I use ground turkey instead of beef in recipes like meatloaf and stuffed peppers.”

What came first, the chicken or the egg? Instead of cooking with or eating eggs, consider eating egg whites or egg substitutes.

Can’t forget about the potato chips: If you’re having a salty snack craving, consider opting for the baked chips as a healthier option.

Want to find more alternatives to fatty foods? Check out the Healthy Meal Makeovers page from the Food Network.

Better Balancer:

Being a Better Balancer is all about balance and finding low-calorie ways to still enjoy the foods you love! Here are some suggestions from Nicole B. in Boston:

Photo Courtesy of Visual Photos

Got milk? Instead of cooking with, or drinking, whole milk (which is full of calories from fat), try a reduced 1% or skim milk. Not creamy enough? Many dairy alternatives, such as almond or soy milk, provide a more creamy texture and still offer a low-fat alternative to whole milk.

Snack attack: Everyone needs a snack every now and then but it’s what you fuel your body with, is what makes the difference. Eat this, not that: instead of chips or crackers, try opting for  nuts, seeds or legumes.

Sweet tooth! When looking for something sweet, consider picking up fresh or dried fruit instead of a candy bar; it may not have rice crispies in it but fruit has its own natural sugar.

Best,

The Inherent Health Team

Its official, the holiday season is in full swing. This time of year can be the perfect storm of events to set back even the most careful dieter – delicious food, stress, lack of sleep and cold weather, just to name a few. If you ate as many slices of pumpkin pie as I did on Thanksgiving then Santa will definitely be putting you on the “naughty” list.

WebMD -"Top 10 Holiday Diet Tips of All Time"

WebMD has compiled a list to help you stay on track during this hectic time and I have highlighted a few of my favorites below. To view the complete article click here.

Wear tight clothes

While changing into sweatpants before eating a large meal sounds like a great idea, it is a surefire way to overeat. If you are wearing that dress or suit you have spent months trying to fit into, you will likely be more conscious of what you are eating.

Photo Courtesy of Super Stock Images

Do not skip meals

It sounds simple: avoid eating breakfast or lunch so that you can “save” those calories for later. The best way to avoid overeating is to make sure you are eating throughout the day and never arrive hungry to a dinner party. Try eating something small beforehand, like an apple with peanut butter or a cheese stick.

Focus on activities instead of food

Instead of having food as the main attraction, bring high-energy games like charades or ping pong to play indoors. You can even take the party outdoors for ice skating or building snowmen. According to the Compendium of Physical Activities published by the University of South Carolina School of Public Health, ice skating for an hour has a MET value of 6. If you are high MET this is a great way for you to get your weekly allotment of exercise in and have fun at the same time.

Photo Courtesy of Visual Photos

Perhaps the most important tip this holiday season is to practice patience and forgiveness with yourself. Take one day at a time and don’t let one slip up discourage you. Even if you are not following your diet perfectly this season, it does not mean that you cannot implement some of the principles you have learned from the Weight Management Genetic Test. Remember some of these guidelines while snacking at your next event:

Carb Reducer? Avoid the tortilla chips and opt for a handful of nuts or veggies with dip.

Fat Trimmer or Better Balancer? Avoid the high fat dips or nuts and opt for chips and salsa instead.

Best Regards,

Nicole Belanger

Customer Service Supervisor

Thanksgiving is over and the cold winter months are almost upon us. Much of the population will have to deal with inclement weather this winter, so what do you do on those days when you are snowed in and simply cannot make it to the gym (or simply do not want to brave the cold)? The answer lays in your own living room: exercise at home!

Indoor exercises can be broken down into a few categories:

• Aerobic Exercise
• Weight Training
• Calisthenics

Aerobics, physical exercise of relatively low intensity, can range from a leisurely walk to a grueling session on an elliptical. Unless you are willing to pay big bucks for a machine at home, we suggest trying exercise videos which often times can be found through many cable providers or online. Exercise videos (as well as interactive video games) elevate heart rate and burn calories. If videos are not appealing, try using the stairs in your house as your own personal StairMaster.

While dumbbells and hand weights are ideal, weight training to improve muscle strength and tone can be done with many household items. For example, try using phone books or large soup cans. Some great weight exercises are curls, lateral raises, dumbbell overhead press, or triceps extensions.

Calisthenics, a form of aerobic exercise consisting of a variety of simple, often rhythmical movements, are some of the more popular forms of indoor exercises and are used to improve balance and endurance. These include push-ups, crunches, squats, lunges or jumping jacks.

For additional indoor exercise suggestions, check out Boston.com and Livestrong.com.

The Inherent Health Weight Management Test provides each individual with their own MET score. For moderate MET score individuals, sticking to calisthenics and aerobic exercises will yield the best results. Those with a high MET score should engage in vigorous aerobic exercises and weight training. Visit the Compendium of Physical Activities for a full list of activities and their corresponding MET values.

Before beginning a workout at home, make sure to clear a large enough space in your living room, basement or garage so you can move freely without risking injury. Don’t get discouraged when the flakes start flying; your workout does not have to suffer when you are forced to stay indoors!

Best,

The Inherent Health Team

For most families Thanksgiving is the only time everyone is able to clear their busy schedules and enjoy long standing traditions. These traditions can include anything from watching your favorite football team to making mom’s famous sweet potatoes. Whatever your special family traditions are, it is not too late to make room for one more– learning your family health history.  This will ensure all of your loved ones will be around for many more Thanksgivings to come!

In 2004, the Surgeon General started a public health campaign titled the Surgeon General’s Family History Initiative and declared Thanksgiving as the National Family History Day. This campaign urges families to take advantage of this time to discuss history for diseases such as heart disease, cancer, and diabetes. For assistance in compiling this family history, the Surgeon General has developed the web tool My Family Health Portrait.

Knowing and understanding the diseases you are at risk for can help both you and your healthcare provider to take actionable steps to prevent future health problems. I think the Surgeon General’s campaign is a step in the right direction in getting people involved in their health, however there can be certain limitations. The most obvious limitation to this would be for adopted members of the family who do not know their biological parents.  It can also be difficult to trace health histories if an important member of the family has passed, such as a grandmother or grandfather.

Of course, genetic testing would be the most accurate way to determine your risk of certain genetic diseases. We inherit half of our DNA from our mother and the other half from our father; therefore, it is impossible to know exactly what we were given in the “genetic lottery” without taking a test. Certainly not every disease has a genetic test so this should not be your only means of collecting family histories. Constructing a family health history in addition to genetic testing would be the best way to make sure you have the best plan of action possible.

I will refrain from swabbing all of my relatives at the dinner table, but you can count on me sharing the results of my Bone Health and Heart Health genetic test. If you do decide to take an Inherent Health genetic test this holiday, please remember one thing – wait 2 hours after eating to swab!

Have a happy and safe holiday.

Best Regards,

Nicole Belanger

Customer Service Supervisor

In the spirit of the season, I thought it would be nice to recognize our fall friend – the pumpkin! This colorful vegetable is not just for carving into jack o’ lanterns or for decorating your Thanksgiving table. According to the USDA,  ½ cup of canned pumpkin contains just 40 calories and adds some serious nutrition to your diet – 4 grams(g) of fiber (16% of your daily requirement), it is low in sodium, and contains more than a day’s worth of Vitamin A.

The form of Vitamin A found in pumpkins is beta-carotene, which acts as an antioxidant in the body that reduces the effects of free radicals. Free radicals can cause damage to DNA and other molecules, a condition known as oxidative stress, which can lead to certain diseases including cancer. Our Inherent Health Nutritional Needs Genetic test can help determine if you may experience added benefit from including more vitamins and antioxidants to your diet.

Other foods rich in Vitamin A include carrots, sweet potatoes, winter squash, spinach and kale, so eating colorful foods is a surefire way to make sure you are getting all of your nutrients. Although fresh pumpkins are usually only available between the months of September and November, canned pumpkin sells at most grocers for your enjoyment all year round.

There are thousands of wonderful recipes available using pumpkins, but I wanted to keep things simple and easy. What better way to liven up your morning yogurt than with canned pumpkin! I have listed the recipe below and have added it to the Inherent Diet & Nutrient Analyzer database to make it even easier to add it to your daily food log.

Pumpkin Pie Yogurt Recipe

½ cup canned pumpkin

½ cup low fat yogurt (plain or vanilla)

1 tsp cinnamon

½ tsp pumpkin pie spice

Optional: sweetener

Directions – blend all of the ingredients together and enjoy.

Nutrition – 220 Calories: 20g carb (65%), 8g protein (25%), 2g fat (15%)

Fat Trimmer or Better Balancer? Try adding some low fat granola or raisins for an extra treat

Carb Reducer? Experiment with different types of nuts such as slivered almonds or pecans

Best Regards,

Nicole Belanger

Customer Service Supervisor

References

National Cancer Institute, Antioxidants and Cancer Prevention Fact Sheet

United States Department of Agriculture (USDA), Household Commodity Fact Sheet – Pumpkin, Canned

Holiday season is approaching, which means lots of yummy holiday treats to stand in our way of healthy eating. But plenty of people are able to keep their eating in check this holiday season with the help of the Weight Management Genetic Test. Here is the story of one woman who hasn’t gone back to her unhealthy ways since taking the test.

To put it simply, Megan, an orthopedic and geriatric nurse, was sick and tired of putting so much effort into diets that didn’t work. Like so many Americans, Megan had been on several diets over the years, but usually gave up on them after not seeing the results she had hoped for. After hearing about the Weight Management Genetic Test from some friends and colleagues, she thought she would give it a try.

Megan received her test results in March 2011 and found out she was a Fat Trimmer, meaning she was genetically more likely to lose weight by following a diet that reduces the calories coming from fat. Interestingly, Megan had cut carbs before her wedding and was miserable so she was thrilled that she could eat bread again (in moderation, of course). To learn that she could lose weight AND eat bread was music to Megan’s ears.

In addition to changing her dietary approach, Megan learned from her test results that she should incorporate high intensity workouts in order to see the best results. Megan signed up for a half marathon and loved the experience. In fact, she now plans to run a full marathon – that’s 26.2 miles – in the near future.

Today, just seven months after taking the test, Megan is 15 pounds lighter and feeling better than ever. She has more energy than ever before now that she is not carrying around that extra weight. Her results have been so astounding that her aunt has taken noticed and ordered the test for herself.

As a nurse, Megan has seen first-hand the effects obesity can have on a person’s health and is excited that there is now a simple and easy test that can help jump start people’s weight loss and help people get back on track.

Check out Megan’s before and after pictures. A picture says a thousand words!

Regards,

Gary Breton
Director, Genetic Test Brands

Eating well and exercise go hand-in-hand when it comes to committing to living a healthier lifestyle. How do know if you’re exercising enough to get the maximum benefit out of your workout? The key lies in tracking your METS. But what the heck is a MET?

A “Metabolic Equivalent of Task” is a way of measuring the amount of exertion expended during different physical activities. Values are assigned to each physical activity as a ratio of the rate of energy consumed during an activity compared to the energy used while your body is at rest. METs are essentially a point system for exercise. The more energy required performing the activity, the higher its MET value will be. For example, sitting and watching television for one hour has a MET value of 1 while running at a pace of six miles per hour has a MET value of 9.8.

Now that you know what a MET is, how do you know how many you need to maximize your fat burning results? The Inherent Health Weight Management Test not only determines whether an individual is likely to respond better to a low-carb, low-fat, or balanced diet based on their genotype, it also places an individual into two groups of exercise needs based on the intensity levels necessary to trigger the fat burning process. We call these two groups Moderate MET and High MET.

Individuals in the Moderate MET group have the luxury of benefiting from virtually any exercise and can still reap results by doing moderate intensity activities in the range of 3 to 5.9 METs for a weekly total of at least 7.5 METs. For example, consider the following exercise log for a Moderate MET individual:

Day 1: Sweeping the garage, sidewalk and outside of house for 30 minutes
MET value of 4 x 0.5 hours = 2 METs

Day 2: Running for 30 minutes at a pace of 4 miles per hour
MET value of 6 x 0.5 hours = 3 METs

Day 3: Taking a water aerobics class for an hour.
MET value of 5.5 x 1 hour = 5.5 METs

Day 4: Walking at less than 2.0 miles per hour for 20 minutes
MET value of 2 x .33 hours = .66 METs. (This activity does not count toward the total because the activity’s MET value of 2 is under the 3 MET minimum)

WEEKLY TOTAL: 10.5 METs and successfully over the minimum of 7.5 METs for the week

Meanwhile, those in the High MET group need to engage in activities that are 6 METs or greater per activity, for a total of 13 METs per week, in order to trigger the fat burning process. For instance:

Day 1: Running for 30 minutes at 5.2 miles per hour
MET value of 9 x 0.5 hours = 4.5 METs

Day 2: Running for one hour at 5.2 miles per hour
MET value of 9 x 1 hour = 9 METs

Day 3: Taking a one hour long pleasure walk
MET Value of 3.5 x 1 hour = 3.5 METs (This activity does not count toward the total because the activity’s MET value of 3.5 is under the 6 MET minimum)

Day 4: Riding a stationary bicycle at 15-20 miles per hour for 30 minutes
MET value of 8.8 x 0.5 hours = 4.4 METs

WEEKLY TOTAL: 17.9 METs and successfully over the minimum of 13 METs for the week

Remember, these are the minimum levels of effort required to trigger the fat burning process—more is always better. If you can’t perform exercises in the MET ranges suggested, start slow and build up to the appropriate MET value for your genotype. If you have a question about the MET value of a particular activity, download the MET Value chart by logging into your account on the Inherent Health Website, or visit the Compendium of Physical Activities for a full list of activities and their corresponding MET values.

Happy Exercising,

Gary Breton
Director, Genetic Test Brands