by kelsey | Dec 12, 2017 | Etc.
The holidays are a fun and enjoyable time, but they can also be stressful and emotional. We also have the least amount of sunlight right now so that plays a role with our mood as well. It seems like a lot of people I have visited with lately are suffering from the holiday/winter blues. When you’re feeling the blues, it can really get you down in the dumps which can result in overeating, less activity, and depression. I personally feel I suffer from a little bit of Seasonal Affective Disorder (SAD)but I have found there are a few things that spark my spirit so I hope they can help you as well!
Tips for Overcoming the Holiday/Winter Blues
•Get active! Activity produces natural endorphins that boost mood. I was exercising already, but to help ward off the winter blues, I have increased the amount of exercise and added some strength training to my routine. Try getting at least 30 minutes of activity in a day…if you can do more, the better.
•Eat Right: healthy eating will make you feel healthier inside and out. Aim to get at least 5 fruits and veggies a day, include whole grains, lean meats, and healthy fats. Vitamin D has been proven to aid in SAD so be sure to get your 3 servings of low fat milk or dairy products. If you aren’t a milk drinker you may consider taking a daily multivitamin with calcium and vitamin D or a vitamin D supplement. Please ask your dietitian, pharmacist, or doctor for the correct dosage.
•Spice up your life: Sometimes getting a new shirt, going to the movies, reading a new and exciting book, or getting new tunes on your ipod will help spice up your life and add some more excitement to your life.
•Get out! Plan a family/friend trip to somewhere close or even tropical, bum around downtown Watertown, or plain just get out of the house! It’s easy to dwell in our sorrows by becoming a hermit and staying inside. We need to get out and get some socialization!
•Think Positive! Dwelling on the negatives can sure take a person down. Instead think about the positives in your life and the upcoming holidays. Tell yourself one positive thing about yourself and your selfworth daily. Focus on the blessings in your life!
•If you feel you are suffering from the blues very seriously then I encourage you to contact your physician for further assistance as we can help you with this!
Stay positive, eat right, exercise, and get out…those holiday/winter blues will be gone before you know it!
-Kelsey
by kelsey | Dec 6, 2017 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
One of the most challenging aisles in the grocery store is the cereal and granola bar aisle as there are so many choices and it’s hard to know what’s good and what’s not! For those regular followers of our blog, you probably know by now that you should choose a whole grain cereal, but from there…how do you decipher which choice is better than another?! Well, let’s start with the basics…you want to avoid any of the real high sugar cereals such as Lucky Charms, Cocoa Pebbles, etc due to their high levels of white, refined sugars.
Here are some tips to help you make a healthy choices:
• 8 grams (g) of sugar or less/serving, if the cereal contains 3 g or less of fiber/serving
• 16 g or less of sugar/serving, if the cereal contains 5 g or more of fiber/serving
Note: raisin bran contains 20 g of sugar/serving and is the exception to the rule—still a great choice due to its higher fiber content)
• Instant hot cereals should contain no more than 100-150 milligrams (mg) of sodium/serving. A better choice is cooking oatmeal the old fashioned way on the stove from the canister as the instant packets have a lot of sodium.
In addition, be sure to fully read the nutrition facts label and not rely on the manufacturers marketing claims as they can often be misleading!
A way to make breakfast a more balanced meal is to add a source of protein and a serving of fruit to your meal. With the balance of protein, fiber found in your cereal, and some natural sugars, you are set to start your day off in a great way!
-Kelsey
by kelsey | Nov 30, 2017 | Diet, Food, Weight Management, Wellness/Health
The gluten free diet has become a very popular fad diet and the low carb craze is coming back in full force. There are some important things to know and understand about gluten…check them out below:
1. What gluten is: gluten is a protein found in wheat, rye, and barley. Therefore, many pastas, breads, and cereals have gluten in them. It can also be found in many salad dressings, sauces, and beers. Gluten helps food to maintain their shape, acting as a sort of glue.
2. Who needs to avoid gluten: people with celiac disease, an autoimmune disorder, cannot have gluten. Their body’s immune response to gluten damages their intestinal wall, causing abdominal pain, bloating, nausea, and diarrhea.
3. Gluten and weight loss: people who choose not to eat gluten tend to avoid foods like bread, pastas, and cereals. These foods are also full of carbohydrates, which get broken down into sugars so that the body can use them for energy. Too many carbohydrates can cause your body to store the excess energy in fat, causing weight gain. If a person is avoiding eating these carbohydrate-rich foods, they will have to get their energy elsewhere, such as from fruits, vegetables, legumes, and lean meats. This healthy change in diet doesn’t have to mean cutting out gluten, just making healthier choices and practicing portion control. It is important to note that many gluten free packaged foods can be highly processed and a lot of times higher in fats or sodium so not always the healthier choice! A gluten free diet is only recommended for those who truly are gluten intolerant and should not be used as a fad diet!
-Kelsey
by kelsey | Nov 29, 2017 | Cooking Tips, Diet, Food, Holidays, Weight Management, Wellness/Health
“Want to have a healthier holiday season this year? Take this quiz to test your knowledge of calories and fat in traditional holiday foods.
- Which appetizer contains the least amount of fat?
- 1 ounce (oz) of brie cheese
- 1 oz of mixed nuts
- 1 tablespoon of hummus
- Which cookie has the most calories?
- 2″ lemon square
- One medium chocolate chip cookie
- Five commercial gingerbread cookies
- Which cocktail has the least calories?
- A rum and Coke®
- A martini
- A whiskey sour
- Which candy has the least fat?
- 2″ square cube of chocolate fudge
- One medium piece of peanut brittle
- One medium piece of homemade toffee
- Which meat has the most fat?
- 3 oz of boneless ham (lean and fat eaten)
- 3 oz of boneless duck (skin eaten)
- 3 oz of boneless cooked chicken leg (skin eaten)
- Which food has the most sodium?
- ½ cup (C) of homemade bread stuffing
- ½ C of homemade mashed potatoes
- One dinner roll
- Which warm beverage has the fewest calories?
- 1 C of hot chocolate made with whole milk
- 1 C of apple cider
- 1 C of eggnog made with whole milk
- Which of the following contains the most sugar?
- 2″ square brownie
- One piece of fruit cake
- 10 chocolate-covered peanuts
Answers
- c. 1 tablespoon of hummus
The hummus contains 1.3 grams (g) of fat, the brie contains 8 g, and the nuts contain 15 g.
- c. Five commercial gingerbread cookies
The gingerbread cookies contain 147 calories, the lemon square contains 140 calories, and the chocolate chip cookie contains 50 calories.
- b. A martini
The martini contains 135 calories, the whiskey sour contains 158 calories, and the rum and Coke contains 211 calories.
- c. One medium piece of homemade toffee
The toffee contains 4 g of fat, the peanut brittle contains 5 g, and the fudge contains 6 g.
- b. 3 oz of boneless duck (skin eaten)
The duck contains 9 g of fat, the ham contains 3 g, and the chicken leg contains 8 g.
- a.½ C of homemade bread stuffing
The stuffing contains 479 milligrams (mg) of sodium, the mashed potatoes 119 mg, and the dinner roll 117 mg.
- b. 1 C of apple cider
The apple cider has 104 calories, the hot chocolate 192 calories, and the eggnog contains 244 calories.
- a. 2″ square brownie
The brownie contains 21 g of sugar, the chocolate-covered peanuts 15 g, and the fruit cake 13″ https://www.consultant360.com/n411/content/holiday-party-quiz-prepare-healthier-holiday
by kelsey | Nov 28, 2017 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Holiday parties are starting up now and will go for the next month or so, which poses a challenge to your efforts of healthy eating. You can always bring your own dish to share and use substitutions to lighten your recipes, but if you can’t bring your own dish to share, you may consider using these behavior strategies to help you enjoy the parties in a healthy way!
- “If you plan on treating yourself later, start your day with a small meal that includes whole grains, fruit, low-fat or fat-free dairy and protein, such as eggs, ham or peanut butter.
- Don’t starve yourself beforehand. Rather, eat a small, lower-calorie meal or snack including fruit or a bagel so you aren’t tempted to overdo your calorie intake for the day.
- Choose carefully between foods you definitely will eat, those you will sample and those you will skip.
- Don’t rush to eat. Socialize and settle into the festivities before you eat.
- Move your socializing away from the buffet or appetizer trays. This will minimize the unconscious nibbling.” http://www.eatright.org/Public/content.aspx?id=11644
The holidays are a great time for celebrating with friends and family and food is always involved. Allow yourself to enjoy, but in moderation. You can keep the extra holiday pounds off, while still enjoying the holidays and festivities in a healthy way with these tips!
-Kelsey
