by kelsey | Nov 22, 2011 | Holidays
With Thanksgiving only a few days away, you are probably busy getting your groceries and putting the final touches on the holiday menu. With our society putting so much focus on holiday eating, it’s hard not to over-indulge! Here are a few tips to help you get through it without having to unbutton that extra button for more belly room.
- Survey the entire table and decide what foods are really worth eating and what foods can be ignored. Why waste calories on foods that don’t even bring you pleasure!
- Eat a snack before you leave home or indulge in the big feast. If you come to the table starving, you’ll be more likely to over-indulge.
- Eat your calories instead of drinking them. Watch out for high calories drinks such as alcoholic beverages, egg nog, punches, etc.
- Try not to hang out near the food. Find a comfortable spot in another room and focus on your friends and family rather than the food.
- Drop out of the clean plate club. It’s ok to leave a few bites behind!
- Choose light meat over dark meat (less calories and fat)
- Skip the pie crust and go for the filling
- And most of all enjoy the meaning of the holiday and all that we have to be thankful for!
-Kelsey
by kelsey | Nov 17, 2011 | Cooking Tips, Food, Holidays
With Thanksgiving a week away, many are starting to think about getting their holiday groceries and starting the prep work for the holiday feast. As you look at your recipes and menu, take some time to further examine ways to lighten up your recipes. Try these tips:
- In soups, sauces, puddings, and desserts: replace whole milk or cream with low fat milk, evaporated fat free milk, or nonfat dry milk
- To make dips and toppings: use low fat or nonfat cottage cheese or sour cream
- To make salad dressings: use nonfat yogurt or low fat buttermilk
- In place of 1 whole egg: use 2 egg whites or 1/4 c egg substitute
- In place of regular cheese: use fat free or reduced fat cheese
Next week we’ll discuss some strategies for staying on track with healthy eating with all the temptations that the holiday foods involve. And be sure to come visit us at the Brown Clinic booth at the Women’s Escape on Saturday!
-Kelsey
by kelsey | Nov 16, 2011 | Diabetes
Did you know that about 25 million people in the United States are living with diabetes? A great deal of my work at the clinic is working with patients who have diabetes and are working hard to keep their blood sugars in a desirable range. Diabetes is characterized by the body’s inability to make or use insulin properly. Risk factors include obesity, inactivity, poor diets, family history, history of gestational diabetes, older age, and some ethnicities are more at risk than others. Managing your diabetes is essential to help prevent any long term complications such as impaired vision, kidney function, nerve damage and heart disease.
Checking your blood sugars regularly is one step for keeping good control of your blood sugars. In addition, it’s important to limit high sugar and white refined grain foods, pay close attention to your carbohydrate intake by eating consistently throughout the day (several small meals and snacks/day), practicing portion control, choosing more whole grains, lean meats, and healthy fats, and of course staying active. Achieving this balanced diet isn’t always easy, which is why we’re here to help! If you want to learn more about eating healthy for good blood sugar control, contact us today!
-Kelsey
by kelsey | Nov 15, 2011 | Etc.
The Watertown Chamber of Commerce is hosting the Women’s Escape Saturday and we invite you to attend! It is going to be held at the Codington County Extension Complex from 10 am – 4 pm. Admission is $5 and they are accepting donations of bath, body or hair care products for the Women’s Resource Center. There are a lot of excellent booths and great speakers. A light lunch consisting of soup, sandwiches, and dessert will be available for purchase. I will be hosting the Brown Clinic booth so be sure to stop by and visit!
-Kelsey
by kelsey | Nov 10, 2011 | Food
As Thanksgiving approaches, you may be thinking about your grocery list and all the goodies you will be making. Jeff Gamber and County Fair prepared a healthy pumpkin pie for us on Tuesday and I couldn’t resist sharing the recipe. The recipe has some great substitutions for lightening the sugar, fat, and calories. Give it a try and enjoy!
Healthy Pumpkin Pie
15 oz can pumpkin
8 oz skim or low fat soy milk
3 egg whites
2/3 reduced fat graham cracker crust (take off the sides of the crust and discard)
¾ c Splenda
Pumpkin pie spice
2 egg whites for the crust
Preheat oven to 425 degrees. Mix pumpkin, milk, and egg whites until smooth. Gradually stir in Splenda ¼ c at a time. Add the pumpkin pie spice, taste and add more if needed. Pour into crust and spread evenly. Bake for 15 min then reduce the temp to 350 degrees and bake for another 45 min. Let cool and serve your favorite way. To make the crust less soggy beat the egg whites and brush over the crust and bake for about 5 min. at 350 degrees.
-Kelsey
