by kelsey | Oct 15, 2014 | Cooking Tips, Diet, Food, Weight Management
Last night’s STRIVE treats were again great thanks to County Fair Foods!! Two new recipes we couldn’t wait to share with all of you!
Strawberry Salsa
1 1/2 cups sliced fresh strawberries
1 1/2 cups chopped sweet red peppers
1 cup chopped green peppers
1 cup seeded chopped tomato
1/4 cup chopped Anaheim pepper
2 Tbsp minced fresh cilantro
1/2 tsp salt
1/2 tsp crushed red pepper flakes
1/4 tsp pepper
2 Tbsp + 2 tsp honey
2 Tbsp lemon juice
In a large bowl, combine the first 9 ingredients. In a small bowl, combine honey and lemon juice; gently stir into strawberry mixture. Cover and chill for at least 4 hours. Stir just before serving. Serve with a slotted spoon with whole grain or baked tosisto chips.
Creamy Feta-Spinach Dip
1 cup (8oz) fat free yogurt
3/4 cup crumbled feta cheese
2 oz reduced fat cream cheese, cubed
1/4 cup reduced fat sour cream
1 garlic clove, minced
1 1/2 cups finely chopped fresh spinach
1 tsp dill weed
1/8 tsp pepper
Fresh veggies, pretzles, or sliced bread
1) Line a strainer with a coffee filter; place over bowl. Place yogurt in prepared strainer; cover yogurt with a coffee filter. Refridgerate for 2 hours or until yogurt has thickened to the consistency of whipped cream.
2) Transfer yogurt to a food processor (discard liquid from bowl). Add the feta cheese, cream cheese, sour cream, and garlic; cover and process until smooth.
3) Transfer to a small bowl. Stir in the spinach, dill, and pepper. Cover and refridgerate until chilled. Serve with vegetables, pretzles, or bread.
by kelsey | Oct 14, 2014 | Diet, Family, Weight Management
It’s that time of year again. Not only are the aisles of Wal-Mart strewn with witch hats, zombie make-up and fairy wings, but of course there is the looming aisle of Halloween candy. It can be easy to over indulge on treats this time of year. Most of the candy passed out to trick-or-treaters comes in “fun size” or “mini” portions. However, looks can be deceiving; people often believe that since they are smaller in size, more can be consumed. Calories from Halloween candy can quickly add up. For example; 3 mini snickers bars pack 300 calories. To burn off that many calories you would have to walk at a brisk pace for 1.5 hours or run for 40 minutes.
Fortunately the 31st of October doesn’t have to mean automatic weight gain. Try waiting until the day before to buy treats to pass out. You will be less likely to feel the need to nibble if you don’t buy it a month ahead of time. Keeping it out of site, such as up in a closet you rarely use, can help you forget that it’s even in the house. The biggest challenge with Halloween candy is the leftovers. After the trick-or-treaters have come and gone we are often left with the reality that we stocked up for 400 doorbell ringers, and only got 15. Buying candy that you don’t like is an easy way to keep you from eating it both before and after the holiday.
Halloween Treats to Try
Sugar-free gum
Boxes of raisins
Animal crackers
Pretzels
Trail mix
Fruit snacks
Lollipops
Non-Candy choices: stickers, small toys, erasers, etc.
Halloween Tricks to Avoid
Candy bars
Caramels
Fudge
Skittles
M&M’s
-Kelsey
by kelsey | Oct 9, 2014 | Cooking Tips, Diet, Weight Management, Wellness/Health
October is Breast Cancer Awareness Month. Many of us know of someone who has been affected by breast cancer as it is the most common cancer in women and more than 230,000 women are diagnosed with breast cancer every year in the United States as stated by the American Cancer Society.
It is important to recognize some symptoms of breast cancer. The most common symptom is the presence of a painless lump in the breast area. Less common symptoms include swelling, tenderness, skin irritation, redness, or nipple abnormalities which may include ulceration or discharge.
Factors that increase the risk of developing breast cancer include the onset of menstruation before age 12, menopause after the age of 55, not breastfeeding for at least one year, not having children, or having children after 30 years of age, and having a high body mass index.
Increased body weight in postmenopausal women who are not taking hormones increases the risk for developing breast cancer. The more fat cells you have, the higher your levels of estrogen in the postmenopausal period, when your ovaries are no longer producing estrogen. Moreover, overweight women have higher insulin levels, and insulin may promote breast tumors.
Nutrition Tips for Cancer Prevention:
Fruits, vegetables, and whole grains are great sources of antioxidants and phytochemicals. Antioxidants and phytochemicals play a role in cancer prevention. Carotenoids is a type of antioxidant that is found in red and yellow produce. Some examples of foods that contain carotenoids are carrots, pumpkin, winter squash, tomatoes, citrus fruits, and red sweet peppers. All dark green vegetables contain nutrients that protect against cancer. Good sources of dark green vegetables include spinach, asparagus, bell peppers, broccoli, brussels sprouts and kale. An additional benefit to eating a well balanced diet that includes a variety of fruits, vegetables, and whole grains is that it promotes a healthy weight. Maintaining a healthy weight will help you to decrease your risk of developing cancer. A helpful tip to remember is that the more colorful the fruit or vegetable, the more nutrients it contains; so pack your plate with colorful choices!
I will be discussing this topic in greater detail at our upcoming educational event on October 23rd at the HyVee Club Room from 5:30-7pm. Be sure to call Big Stone Therapies at 753-5400 to reserve your spot…it’s going to be a great event!
-Kelsey
by kelsey | Oct 8, 2014 | Etc.
Dr.Gwen Schaunaman, our radiologist and myself will be teaming up with Big Stone Therapies for a great educational event focused on breast cancer awareness. Topics to be discussed include 3D Mammography, nutrition recommendations for cancer prevention, during and post treatment, cancer self care and special therapy options. The event will be Thursday, October 23 from 5:30-7pm at the HyVee Club Room. We would love to have you join us!! Be sure to RSVP to Big Stone Therapies at 753-5400 to reserve your spot for this great event!!
-Kelsey
by kelsey | Oct 2, 2014 | Etc.
Our next flu shot clinic will be Saturday, October 11th from 8-11am at Northridge. If that does not work for your schedule, you can stop in anytime at either clinic to get your flu shot or to guarantee the time slot you want, please call us at 886-8482 to schedule a time. Walk ins are welcome, but they are first come first serve, so if you have a specific time you want to come in, please give us a call first.
Be sure to add this to your health checklist or “to-do” list to ensure you are protected from the flu this year!
