by kelsey | Jun 13, 2012 | Diet, Weight Management, Wellness/Health
Today I learned that the most recent statistics from the Youth Behavior Risk Survey indicated South Dakota high school students ranked the WORST in the country for fruit intake. The average in the country is about 22% and only about 13% of our high schoolers are meeting the recommendations of at least 3 servings a day. Part me of me couldn’t believe we ranked this terrible, but another part of me was realistic about this serious issue in our diets! Kids learn from their parents and adults in their families so in order to improve this, we need to start at the adult level and be good role models for our kids and teach them at a young age how important a diet rich in fruits and vegetables is to promote health.
Even though it’s just Adam and I (no kids!), I have a rule for meals…we always have a fruit and a vegetable. Even if it’s just carrots with dip or cut up apples that we share…something is better than nothing! I also believe that if it’s on the table, it will be more likely to be eaten, so serving it as an option is important. In addition, it’s very important for us to get a variety of colors in our produce as each color offers specific nutrients. I like to select the produce that is in season as it’s usually a better price and it gives me variety. Getting into the habit of including the produce in your meals will help improve your diets and your health.
Poor fruit and vegetable intake is a direct correlation to our obesity epidemic. Next time you go to the grocery store, make sure you shop the perimeter to fill up on great produce, lean meats, and low fat dairy products…all very important for a healthy and balanced diet.
For more information on ways to increase your fruit and vegetable intake check out: www.fruitsandveggiesmorematters.org.
-Kelsey
by kelsey | Jun 12, 2012 | Diet, Food
When people think of summer it brings to mind family reunions, picnics, campfires and consequently hotdogs, potato salads, and s’mores. Here are some tips to make those summer months healthier:
-Summer is the best time of the year for fruits and vegetables! More fruits and vegetables are in season and are wonderful to incorporate in your diet. Try planting your own garden or checking out the local farmer’s market to stock up on a variety of fruits and vegetables.
-Hotdogs and burgers are trademarks for summer. Instead of a sodium and fat packed hotdog or brat try to go for grilled chicken or lean red meats. If you are really craving that hotdog opt for the lower in fat turkey dog and watch your portions.
– Macaroni salad and potato salad are featured at the usual family get-together. The majority of these salads are going to contain high amounts of fat. Opt for fresh fruit or bring your own salad made with a low fat mayonnaise, low-fat Greek yogurt, or low fat sour cream.
-Be sure to drink plenty of water! Having at least eight 8oz. glasses a day is important to stay hydrated during the hot summer months.
– As for the infamous s’more, try dark chocolate and bananas (replacing the marshmallow) which will give you some antioxidants as well as taste great! Or just cut your portion to one s’more since it’s hard to mess with a classic!
*This blog post was wrote by Megan Lauseng, USD Dietetic Intern
-Kelsey
by kelsey | Jun 7, 2012 | Wellness/Health
With the nicer weather, we tend to spend more time outdoors in the summer. With the high temps and humidity – make sure you get enough fluids! It is too late if you wait to get a drink when you feel thirsty. Especially for those older adults, it takes longer for you to feel thirsty even though you may be severely dehydrated.
Tips for getting adequate fluids:
- Keep a glass or bottle of water with you during the day so you can sip on it. Drink when you are thirsty and even when you are not thirsty.
- Start some of your meals with soup
- Drink more water instead of sugary beverages, milk and juice to avoid those extra hidden calories. Alcohol will increase your water loss. Plain water always works the best.
- Increase your fluid intakes if your diet is high in fiber, protein or salt
- Consult with your doctor or dietitian if you are on a fluid restricted diet and would like further help with your hydration needs.
Use the above chart to determine your hydration level by the color of your urine.
This blog post was written by USD Dietetic Intern Mimi To.
-Kelsey
Graphic Reference:http://www.brownsburgathletics.com/images/urine.gif
by kelsey | Jun 6, 2012 | Food, Weight Management
As the summer temperatures go up, so does our taste and desire and for frosty drinks. Unfortunately, most of those tasty drinks such as margaritas, mudslides, and daiquiri mixes are loaded with extra calories from sugar…and then more calories are added from the alcohol! A tall glass of a frozen drink such as these can give you anywhere from 300-500 calories! Wheras, a glass of beer will have about 180-250 calories and wine will give you about 225-250 calories in about 10 oz.
If you are one who enjoys these fruity drinks, try using a low calorie or calorie free mixer such as diet soda, lime, or diluted juice. In addition, you’ll want to be careful of the tonic water mixer as that can have alot of calories as well. Another way to lessen the added calories, is to use the real fruit instead of the prepared mix.
In addition to alcoholic beverages, beverages like sweet tea, lemonade, and punch are common in the summer. All of these are very tasty and often times hit the spot on a hot summer day, but they do offer a lot of calories as well. Opt for the unsweetened tea or sweeten it yourself with artificial sugars such as Splenda. You can also choose the low calorie lemonade mixes such as Crystal Light to give you that tasty drink without the extra calories.
Liquid calories are hidden calories that we often don’t realize are adding up, so choose wisely…and enjoy!
-Kelsey
by kelsey | May 31, 2012 | Goals, Motivation, Wellness/Health
One of the best parts of our trip last week was that our Grandma got to come along at the ripe age of 83. Grandma Evelyn (and Grandpa Marshall who passed away a few years ago due to cancer) have always been great examples to us to show us how to live life to its fullest. It seems it runs in the family as Great Grandma Mary Likness also displayed these awesome qualities and lived life to its fullest all the way to age 95. Grandma Evelyn has some significant heart issues, but they rarely stop her from doing what she loves. She loves gardening, being outside, and spending time with her family and friends. Due to her heart issues, she’s had to slow her pace down a bit, but it still hasn’t stopped her from doing what she loves. Many of us attribute this to her stubborn Norwegian heritage, but I like to think it’s alot about her positive attitude about life.
We can’t always control what’s going on in our lives, but what we can control is our attitude and thoughts about that situation. Disappointments and failures are going to happen, but staying positive and motivated to reach your goal is what will help you eventually reach your goal. As we were standing and gazing over Niagara Falls, I told my Grandma how special it was for her to have come along and she told me she never thought she would have been able to take this trip again with us due to her health. It would have been easy for her to give up and just stay home where it’s easy, but she didn’t. Seeing her family and celebrating life helped motivate her to live life to its fullest.
She’s been a tremendous example for all of us in our family and I hope I can be half of the lady she is. As you are working on your goals, I encourage you to think about what motivates you and evaluate your attitude about the various parts of your life. Sometimes we get so stressed out with various parts of our life, such as our job, our kids, etc that the rest of our life results in chaos as well. Take time to prioritize and change your thinking to more positive thoughts than negative and the rest will fall in place! At our last meeting on Tuesday, as we were re-evaluating our goals, one of our participants said her new goal is to let go of what she can’t control. Even though this doesn’t exactly relate to your weight, activity, or eating habits, it’s directly correlated with overall wellness and is an essential part to a healthy you!
Below is a picture of our special Grandma Evelyn enjoying life and taking in all it has to offer. 🙂
-Kelsey
