Making your own dressing can be a cost-effective way to add flavor to salads, sandwiches, or other dishes. Oftentimes, we have pantry ingredients on hand to make our own dressing and don’t need to purchase one. Homemade dressings can be made to meet your taste preferences and are often healthier than store-bought alternatives.
To make your own dressing, follow this simple framework. • 3-4 parts oil or fat, approximately • 1-part acid, approximately • seasonings to taste Examples of oil or fat include olive oil, avocado oil, sunflower oil, coconut oil, sesame oil, Greek yogurt, sour cream, mayonnaise, and more.
Examples of acid include balsamic vinegar, apple cider vinegar, white distilled vinegar, rice vinegar, white or red wine vinegar, citrus (orange, lemon, lime) juice, and more.
Examples of seasonings include any fresh or dried herb or spice, mustard, Dijon mustard, jelly/jam, peanut butter, cheese, minced garlic, minced onion, pureed fresh fruit, and anything else that sounds appealing.
Choose any examples from the list above to combine as a dressing. Getting creative can be a fun way to “dress-up” many meals!
Dijon Dressing (This recipe works great as a vegetable dip): 4 Tbsp plain Greek yogurt, 1 Tbsp distilled white vinegar, 1-2 Tbsp Dijon mustard (based on preference for strong dijon flavor), Optional: pepper to taste
-Anna Barr, SDSU Dietetic Intern
**Fall STRIVE 2 Survive starts September 8th!! Contact us to reserve your spot today!! Space is limited to allow for social distancing!
As summer draws to a close, so does the season for fresh berries like strawberries, raspberries, blackberries, and mulberries, but you don’t have to stop enjoying them. Among the great taste of berries are nutritious reasons to keep them in your diet. Berries are high in the following: Antioxidants- protect against chronic illnesses like heart disease. Fiber-regulate blood sugar and bowel health. Vitamins and minerals (also called micronutrients)-contribute to overall health and well-being.
The simplest, most nutrient retentive way to preserve berries is to freeze them. Remove any stems or leaves. Wash the berries in a colander and let them air dry or pat with a towel.
Optional: Cut berries to your desired size. Place in freezer bags of your desired size and store in the freezer.
Note: if you think the berries might freeze together, quick freeze them before adding to the bag by freezing them in a single layer on a pan and then placing them in a freezer bag when they are frozen as single units.
-Anna Barr, SDSU Dietetic Intern
**Fall STRIVE 2 Survive starts September 8th. Contact us today to reserve your spot! Space is limited due to COVID19 social distancing.
In today’s society we are often consumed by the next best diet. There are many kinds of shakes, supplements, the next best diet gimmick to help you lose that 20lbs in 2 weeks. The predicted weight loss is usually what intrigues us to learn more and want to try it…especially when it says “no exercise recommended.” Note–this is a red flag that this diet is not a good one! More often than not, the representatives promoting the products and plans for these fad diets do not have credible and substantial education in health and nutrition. In addition, the supplement and diet industry is huge and everyone in it is trying to make the big bucks, thus they are going to tell you exactly what you want to hear! These plans are very tempting to try, but it’s very important to be aware of the consequences some of these diet plans and supplements can have on our bodies and take the proper precautions.
A few years ago an article was published in the British Journal of Medicine that showed a high protein, low carbohydrate diet (typical of diets like the Atkins Diet, True Weigh/Ideal Protein Diet, and the Paleo Diet) increased risk for heart disease in women. In addition, this high protein, low carb diet can result in damage to our liver and kidneys (Yes, this can really happen and I have seen it happen here–most lately with the keto diet). In regards to the supplements, it’s important to be mindful of the ingredients and the nutrient content as many contain ingredients that can act as stimulants and cause elevated blood pressure, heart palpitations, and overall stress to the heart. Most of these fad diets will result in weight loss as you are often cutting your calories very low and as a result you lose that superficial weight also known as water weight. The odds of you keeping this weight off when following a fad diet are minimal, which is why we come back to the good old fashioned diet and exercise as our best plan for weight loss and weight management.
Sometimes we need that reassurance that dieting the old fashioned way is still recommended because there are so many other temptations out there…but what you need to know is YES, this is best for you and your body long term! Following a lower calorie, balanced diet plan that includes all food groups in moderation (and even some treats here and there) will not only help you lose weight and keep it off in the long run, but it will also keep your body healthy inside and out. A healthy and balanced diet paired up with an activity routine is your ticket to success and has been heavily researched to prove this. US News and World Report ranked the best diets recently and the top ones are consistent with our recommendations: the heart healthy and mediterranean diets are the best for us!
Sometimes doing it the old fashioned way takes a little longer than we’d like, but be patient!! We really like to see a slower, steadier weight loss than a quick one so stay strong and true and eventually you will reach your goal! If you need help with improving your weight and wellness or have questions don’t hesitate to contact us! We’re excited to start our fall session of STRIVE 2 Survive September 8th! Enrollment is beginning now so contact us today to get signed up for a great session of learning and working on improving your health and wellness!
Activity in the summer has challenges just like winter– we often use excuses like “we’re too busy, it’s too hot out, it’s raining, etc” to not stay active. Check out the ideas below to help you stay active in the summer and make the most of the nice weather while we have it! These ideas will help you get your 30 minutes of exercise in/day.
•Check out the awesome trail we have–get out walking or on a bike and enjoy the scenary!
•Take in the zoo! You’ll get to explore and check out the animals, but also enjoy a nice walk. My son Corbin loves the zoo–the picture above is of him checking out the tiger.
•Take a walk through the park! We have many nice parks in town and at the lake–explore and enjoy!
•Most yard work is great exercise that will burn tons of calories. Try using a push mower over a riding one for exercise!
•Are you competitive? Join a softball team or go golfing. If it’s rainy outside, bowling is also a fun activity for indoors.
•Sign up for a 5k race! If running isn’t your thing, you can always grab a friend and walk together.
•If you don’t belong to a gym, try exercise videos at home when the weather is acting up.
•Work your muscles if you’re on the lake or river! Waterskiing, tubing, kayaking, and paddle-boarding are great workouts.
