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

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

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