STRIVE TONIGHT RESCHEDULED
Due to the winter weather, we have rescheduled our STRIVE meeting tonight for next Tuesday, March 6th at 5:30pm at the County Fair Banquet Hall. Deidra VanGilder, PharmD will still be our speaker.
Stay safe and warm!
The Scenery Outside
Here is one of the views of the sunrise in Mexico when we would go out running. It was not hard to get caught up in the scenery, and it made the exercise almost effortless. This is vastly different from running or walking on a treadmill. It gets hard to focus and concentrate inside, and Sarah and I took advantage of this to be out. We need to do that here as well. Yes, there are days when the weather/temperature is terrible, and you need to exercise inside, but when it is nice, you need to get outside and enjoy it. We will have our days here again soon.
Here is one of the sunsets we saw. Nothing like a walk in the later afternoon, and taking in the sunsets. We did this everyday, and was one of the highlights of each day. Again, seemed effortless out walking. When the weather improves here, it can be the same here. Take in nature, enjoy the scenery, and get outside and enjoy life! Keep moving!
Dr. Dan
Consecutive Exercise Day #: 1613
Tis the Season for Fish
With Lent underway, many will be eating more fish in the next 40 days than they do all year round. Fish is a staple food in many parts of the world, but us Mid-Westerners have to work on this a bit as our typical meats are beef, poultry, and pork over fish. Fish is a great source of lean protein. Some fish have more omega 3 fatty acids than others which does offer additional heart health benefits. These fish include salmon, herring, trout, tuna, sea bass, and mackerel. Our area lake fish are lean sources of protein, however most of these fish (walleye, northern, etc) are not a rich source of omega 3 fatty acids.
A popular way to eat fish in the Midwest is breaded and fried. This preparation and cooking method can add a great deal of extra calories and fat. Next time you have fish, opt for the grilled, broiled, or baked without the breading as it’s much healthier for you!
Below is one of my favorite salmon recipes. You can visit the All Recipes website below for the exact recipe and can change the serving size to fit your needs individually.
Alaska Salmon Bake with Pecan Crunch Coating
Prep Time: 20 Min
Cook Time: 10 Min
Ready In: 30 Min
Original Recipe Yield 6 servings
Ingredients
- 3 tablespoons Dijon mustard
- 3 tablespoons butter, melted –can substitute olive oil
- 5 teaspoons honey
- 1/2 cup fresh bread crumbs—can use whole grain bread crumbs
- 1/2 cup finely chopped pecans
- 3 teaspoons chopped fresh parsley
- 6 (4 ounce) fillets salmon
- salt and pepper to taste
- 6 lemon wedges
Directions
- Preheat the oven to 400 degrees F (200 degrees C). In a small bowl, mix together the mustard, butter, and honey. In another bowl, mix together the bread crumbs, pecans, and parsley.
- Season each salmon fillet with salt and pepper. Place on a lightly greased baking sheet. Brush with mustard-honey mixture. Cover the top of each fillet with bread crumb mixture.
- Bake for 10 minutes per inch of thickness, measured at thickest part, or until salmon just flakes when tested with a fork. Serve garnished with lemon wedges.
Nutritional Information
Amount Per Serving Calories: 368 | Total Fat: 22.4g | Cholesterol: 91mg
http://allrecipes.com/recipe/alaska-salmon-bake-with-pecan-crunch-coating/detail.aspx
Enjoy!
Kelsey
Healthy Eating on the Road
As I stated in my last post, it took us a full day to travel from Vegas to Phoenix with our stops at the Hoover Dam and Grand Canyon. It was a great day and awesome experience to see these two places, but it did mean that we were eating in the car…which is always a challenge. To help you when you travel, here are some healthy road trip snacks:
- Raw veggies such as baby carrots, broccoli, etc
- Fresh fruit such as an apple or banana that’s easy to eat in the car
- Trail Mix–just be sure to watch the portions as calories can add up quickly
- Low fat cheese and whole grain crackers
- Sandwich’s with whole grain bread, lean meat, and great veggies
- Almonds, walnuts, or soy nuts
- Whole grain granola bars
The key is packing your snacks before hand to avoid running to a gas station or through a fast food drive thru. Foods to stay away from are all of the tempting, high calorie, high fat foods you find in the convenience stores such as packaged cookies, candy bars, chips, etc. The calories can add up really fast and may not satisfy you as they are typically higher fat and fast acting sugar foods. Including whole grains (fiber rich foods) and lean proteins in your snacks will help provide satiety and satisfaction.
-Kelsey
Running/walking along the Beach
The Mexico vacation was great, and even though we were on vacation, we found time to exercise everyday. The beach was a great place to run along, as you had the ocean and wildlife all around you, and it was very quiet. We would run in the mornings before it got to0 hot, and watching the sunrise was something to see.
It was not hard to concentrate and get motivated to get outside to enjoy the weather, scenery, and warm temperatures again. It extended for miles, and it did not take much to lose yourself by watching everything, and not even realizing we were actually exercising. It was great time together for Sarah and I, and was just was this doctor ordered. I will show other wildlife/sunrise/sunset pictures as I go forward, that if nothing else, to start getting motivated that Spring is close by, and even though this was in Mexico, it is time to fire up and getting for good weather coming soon here. Keep moving!
Dr. Dan
Consecutive Exercise Day #: 1608