by kelsey | May 23, 2013 | Cooking Tips, Diet, Food, Holidays, Weight Management, Wellness/Health
With Memorial Day and the holiday weekend only a day away, many are prepping their grocery list or menu for the fun filled weekend. You’ll fire up the grill, enjoy some burgers or steaks, a few tasty drinks, and friends and fellowship. I love to grill and foods on the grill are my favorite…and I know beef will be what’s for dinner in my household as nothing beats a tasty “Raml” hamburger or steak. Besides the protein, I am sure there will be plenty of fruits and veggies to enjoy of which both can be grilled as well! You can make kabobs or put them in a pan with some olive oil and grill.
I am excited to be selected as part of South Dakota Team BEEF again this year and as a Registered Dietitian and wife of a rancher, I have become very passionate about sharing the benefits of lean beef. So in celebration of the holiday weekend and National Beef Month, I thought it would be a fitting topic to discuss beef in a bit more details.
Did you know that beef is 20% leaner than it was about 15 years ago? There are at least 29 cuts of lean beef which means they meet the government guidelines for lean, meaning each cut has less than 10g of total fat, less than 4.5 g of saturated fat, and less than 95mg of cholesterol (in a 3 oz serving). Here are some tips for you to make beef a part of your heart healthy meals:
- Look for key words such as “round” or “loin” …these are typically leaner cuts
- Choose 90% or greater lean beef. This means in a 3oz serving there is less than 5g of fat in it.
- Use healthy cooking methods such as grilling, broiling, baking, roasting, or braising. The less tender cuts can be marinated in a tenderizing marinade such as salsa or light Italian dressing.
- Trim the fat! Trimming the fat before cooking will help eliminate some of the fat from the cut.
- Cook with fresh ingredients such as lemon juice, peppers, onions, garlic, and herbs instead of adding extra fat to the cut.
- Practice portion control. Select the 3-5 oz serving over the 10oz.
Balance is key to a healthy diet, so be sure to include your fruits and veggies and whole grains along with your lean meat to create a healthy plate. All meat is required to have the nutrition content (label) posted by it in the grocery store. Be sure to use this when you’re selecting your cuts of meat and pay special attention to the total fat and saturated fat content. If you want to learn more about the benefits of beef and explore healthy recipes check out these websites: www.beefnutrition.org and www.beefitswhatsfordinner.com.
Have a great weekend!
Kelsey
by kelsey | May 22, 2013 | Cooking Tips, Diabetes, Diet, Food, Weight Management
As I’ve said before, one of my favorite parts of STRIVE 2 Survive is enjoying the various selections County Fair Foods provides for us. Last night, we had an excellent strawberry trifle and it was so good I thought I’d share the recipe with you!
Ingredients:
1 container of cool whip (use light, fat free, or sugar free)
1 sugar free angel food cake (baked)
1 sugar free strawberry jello (mixed)
1 sugar free vanilla instant pudding (mixed)
1 container of sweetened strawberries (thawed)
Steps:
Tear angel food cake into pan.
Pour jello over angel food
Pour sweetened strawberries.
Pour Pudding
Top with cool whip.
As you can see, we all really enjoyed it as the pan is almost gone!
This is great for a summer picnic and to give your sweet tooth a fix without all of the extra calories!
-Kelsey
by kelsey | May 21, 2013 | Diet, Heart Health, Weight Management, Wellness/Health
Tonight is our last lecture of our 12 week STRIVE 2 Survive spring wellness program. It seems like 12 weeks always flies by and before we know it we’re celebrating our participant’s success and accomplishments which consist of weight loss, improved cholesterol, blood pressure, blood sugars, and just overall healthy living with healthier diets and more activity. We had to cancel one of our lectures this winter due to a blizzard so Deidra Van Gilder, our Doctor of Pharmacy will be making up her lecture tonight along with Dr. Dan and I doing some recap of the 12 week program. Deidra’s lecture tends to be a favorite as she discusses the hot topic of supplements, vitamins, minerals, and medications and their influence on wellness and weight. The supplement industry is not regulated like our prescription drugs are. The manufacturers are responsible for producing a safe product and if there is indication a product is not safe, then the FDA steps in. Since there is not much regulation with these products, it’s very important to know what you’re purchasing and discuss it with your doctor before taking it.
Fish oil and flaxseed are common supplements used to improve cholesterol or lipid levels. I purchased some fish oil a few weeks ago and couldn’t believe how many kinds there were to choose from! Below are some recommendations for you from Deidra to give you a little insight into what her talk is like and to help you make appropriate choices when purchasing these. If you have any questions, don’t hesitate to contact us!
Fish Oil
Fish oil contains two important components: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Another substance called ALA (alpha-linolenic acid) may be as effective as DHA and EPA although it doesn’t have as much evidence for its use. ALA is the component of flax seed that is thought to lower cholesterol.
Foods that contain Fish Oil: Anchovies, Carp, Catfish,Halibut, Herring, Salmon, Albacore Tuna
- There is strong evidence for the use of fish oil to reduce blood pressure. DHA has more benefit in lowering blood pressure than EPA.
- There is strong evidence for the use of fish oil to lower triglycerides and increase HDL. Be aware that it may increase LDL.
- There is strong evidence for the use of fish oil in primary and secondary cardiovascular disease prevention.
- There is some evidence for the use of fish oil in rheumatoid arthritis to reduce morning stiffness and joint tenderness. It is the most beneficial when used in conjunction with anti-inflammatory medications.
Dose:1000 – 4000 mg daily (Use divided dosing in increments of 1000 mg as that is all that can be absorbed at a time). Keep medicine in freezer to avoid burping fishy taste. Each capsule should contain at least 1g of DHA and EPA combination.
Adverse Effects: GI upset, loose stools, nausea, alterations in glycemic control, hypotension
Interactions: Warfarin, aspirin, clopidogrel
Flaxseed: reduces total cholesterol and LDL cholesterol. The fiber content aids in cardiovascular health.
Recommended dose: 1 tablespoon of freshly ground (may use coffee grinder) flaxseed 2-3 times per day. May be mixed with food or in 6 oz of liquid.
Flaxseed oil: 15-30 mL/day. We typically recommend the ground flaxseed over the oil as it offers greater benefits than the oil does.
Side Effects: Increases the number of bowel movements, constipation if insufficient fluid intake.
-Kelsey
by kelsey | May 16, 2013 | Etc.
Last week SDSU dietetic student, Amanda guest blogged for me and today I was fortunate to have another SDSU student Brett Delaney with me. These students are spending some time with me at the clinic as part of their 80 hour practicum experience in between their junior and senior year. It’s a great time for them to explore the field of dietetics and see what areas interest them most. Brett chose to discuss activity in today’s post. He makes activity a priority in his life and has some great tips to help you stay fit while living a busy life. I think the best role model for us all with this topic is Dr. Dan….despite being super busy with work and family, he still makes time to exercise. The picture I included is of me and my friends after we ran a 5k last summer…of which is one of Brett’s suggestions for you and a great way to keep you motivated! -Kelsey
Get Active!
Almost all of us find it difficult to find the time to exercise. We have so much to accomplish on any given day, juggling between family and work life at the same time. These two separate worlds collide and leave us feeling emotionally and physically drained day after day, often causing us to kick the exercise routine to the curb. We all have the same 24-hour period to get everything done, so how do some manage family and work so well? Even better, how can we add a simple exercise regime into our hectic lifestyles?
Here are some tips to fit exercising into our busy lives. The hardest part of exercising is finding the right time. Use the unproductive time spend glued to a screen whether it be a computer or TV and apply it towards exercising. These changes lead to tough choices and some sacrificing of fun activities but maybe once they are switched for physical activity, it could become a fun activity for you.
Try to set a simple, reachable goal like run in a 5K or lose 5 pounds, these goals get your foot into the door of physical activity and help you turn this new change into a constant lifestyle. Make the workout convenient for you and use advanced planning to give you the most efficient use of your free time. By taking small steps and even finding a partner who enjoys the same activity as you, the goal will become that much more attainable and in the end you’ll be happy with the results.
Once you establish a routine, exercising will trump other activities that were once deemed important. By committing to a schedule, it becomes much easier to continue the plan and make the workout not seem like a daunting task. In the end, do something you enjoy because then the workout won’t seem like a chore but rather an activity that helps you manage life’s other chores and deal with the fast-paced lifestyle.
-Brett Delaney, SDSU Senior Dietetic Student
by kelsey | May 15, 2013 | Etc.
We discuss eating strategies for your weight, heart, etc, but we also have to eat right to keep our skin healthy and glowing! The beauty industry has a variety of products to help promote healthy and glowing skin, however diet is also an important factor. Research on the best foods for healthy skin is limited, but what we do know is that antioxidant rich foods are effective in promoting healthy and glowing skin. Antioxidants are substances that protect our cells against free radical damage. Free radicals are molecules made when our body breaks down food or by environmental exposures such as tobacco use or radiation. They damage the cells and may play a role in diseases such as heart disease and cancer. A colorful diet is most effective for skin health and each color offers specific vitamins and minerals such as: beta-carotene, lutein, lycopene, vitamin A, vitamin C, and vitamin E. A diet rich in the following foods will help you get beautiful and healthy skin you’re wanting!
- Red, Orange, & Yellow Produce: carrots, tomatoes, red and yellow peppers, apricots, etc
- Green Leafy Vegetables: spinach, romaine lettuce, broccoli, etc
- Blue & Purple Produce: blueberries, raspberries, eggplant, etc
- Lean Proteins: beans, lentils, nuts
- Fatty Fish: salmon, mackerel, sea bass
It’s also important to be mindful of foods that can cause greasy and oily skin such as high sugar and high fat foods: pastries, cookies, fried foods, etc. These foods should be avoided or limited and instead focus on a balanced diet rich in fruits, vegetables, lean proteins, low fat dairy, and whole grains. In addition to diet, eliminating tobacco abuse and using sunscreen are effective in promoting healthy skin. These recommendations are not only going to benefit your skin, but also your overall health. Color and variety in your diet will help you look stunning always!
-Kelsey
