by kelsey | Jun 22, 2017 | Cooking Tips, Diabetes, Diet, Heart Health, Weight Management, Wellness/Health
It’s the middle of the afternoon and you are struggling to keep your eyes open and focus. You keep yawning and you’re thinking isn’t it 5’oclock yet?! Has this ever happened to you? I’m sure it has! Many of us can have lows in our energy levels and we often turn to caffeine to rev us back up…which isn’t always the best or smartest choice. Here are some tips to help you keep your energy levels stable and get you through the day!
- Eat consistently throughout the day. I am sure you have heard me say it before, but this really does apply to energy levels. Eating small amounts every 3-4 hours can aid in a healthy metabolism, blood sugar control, and ward off extreme hunger. It will also help you be more focused and attentive!
- Avoid heavy eating (ie-gravys, fried foods, rich foods, etc). Eating more moderately or lightly will help curb your cravings and reduce overeating which often results in feeling sluggish and sleepy (like on Thanksgiving!).
- Focus on balance. It’s really important to eat well balanced meals that include lean proteins, fruits and veggies, whole grains, and low fat dairy. Each food source offers the body various nutrients and a balance of these is best for fueling the body.
- Make healthy snacks. Snacks should be about 100-200 calories and have a balance of protein and fiber rich carbs. This balance stays with you and lasts longer, further helping sustain energy and blood sugar control. A piece of fruit with a handful of almonds, low fat string cheese and a few whole grain crackers, or yogurt and berries are some good choices.
- Watch the caffeine and sugar. Avoid soda, sugary coffee, and energy drinks as these foods will give you an energy boost, but it’s only short term, which result in a big energy crash an hour or two later. Instead choose water or unsweetened tea.
- Get good sleep. It’s really important to get a good nights rest, which includes at least 7-8 hours of sleep. This will help you wake up rested and ready to make the most of your day!
-Kelsey Raml, MS, RD, LN
by kelsey | Jun 21, 2017 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Yesterday I had the opportunity to attend a farm tour around the Brookings area. We toured Baby Bel’s plant, a dairy, VanderWal’s feedlot, and the SDSU Cow/Calf Unit. It was a great day of learning and exploring where our food comes from and the practices involved of getting food to our tables. Dr. Russ Daly, DVM discussed some hot topics such as antibiotic and hormone use. I posted this write up below a few years ago and thought it was worthy of reposting as it addresses the hot topic of hormone use and beef. If you have any questions after reading the facts, please contact me. I am more than happy to help diminish the confusion on this topic!! 🙂
I recently came across a really well written, credible, and easy to understand article regarding hormones in beef. There are a lot of mixed messages and concerns about the use of hormones in our meat production. Hormones are found in all multi-cellular organisms, which does include animals, vegetables, etc. Sometimes producers will use hormone implants which cause the meat to have a little bit more hormones than a non-implanted animal. Federal laws prohibit the use of hormones in hogs and chickens, but it is permissible in beef. The reason producers use implants are to increase efficiency, meaning the cow will gain more muscle, from less feed, more quickly. This really helps keeps prices down of the meat and reduces environmental impact. When implanted, the meat will contain a slightly higher amount of estrogen in a 3 oz serving (1.9 nanograms compared to 1.3 nanograms in non implanted meat). Many people are concerned that the extra estrogen is causing a variety of other issues such as early puberty or faster growing children.
Now here’s where you you pay special attention: our own bodies produce hormones naturally, a child will produce around 50,000 nanograms of estrogen/day and an adult female will produce about 480,000 nanograms of estrogen a day. In addition, when hormones are eaten and digested, they are not able to act as hormones anymore….but even if they did, that 1.9 nanograms in a 3 oz serving of meat is pretty small compared to our own natural production. In addition, it’s important to point out that many other foods have much more estrogen in them naturally, such as potatoes have 225 nanograms, peas have 340 nanograms, icecream-520 nanograms,cabbage- 2000 nanograms, and soy milk has 11,250 nanograms (all based on 3 oz servings). Also, one birth control pill has about 35,000 nanograms of estrogen. So here’s the bottom line, the hormones found in implanted beef are miniscule compared to our own production of hormones and various other foods we normally eat. I personally, am not concerned about this practice and feel it is safe to consume and we shouldn’t have any concerns about it. Now if you are still concerned, even after reading this and learning more from other credible resources, then you certainly can choose organic foods or grass fed meat (they may be higher in price and have a bit different taste, but they are an option for you). Lastly, this also brings us to the very important point that I have mentioned many times: moderation! When you prepare your meals, be sure to plan in a variety of other whole foods withe your lean meats, such as fruits and veggies and whole grains to create a well-rounded, balanced healthy plate!
-Kelsey
http://newsroom.unl.edu/announce/beef/2846/15997
by kelsey | Jun 14, 2017 | Food
The recent storms reminded that we are due for our annual post about food safety and power outages. I think this content is very important to review during times like this when we can lose power due to summer storms. Without power to your freezer or fridge, the safety of your food is at risk…especially when it’s 80 degrees out. If you don’t have one already, be sure to get a thermometer for your fridge and freezer so you are able to monitor and track temperatures appropriately…and be sure to follow these recommendations below.
Keeping cold foods cool and hot foods hot may be a challenge without power so follow these recommendations to keep your food safe in an emergency.
- Keep the refrigerator and freezer doors closed as much as possible to maintain the cold temperature. Watch the temp on both using a thermometer. You want your fridge to stay under 40 degrees and your freezer under zero degrees F.
- The refrigerator will keep food safely cold for about 4 hours if it is unopened.
- A full freezer will hold the temperature for approximately 48 hours (24 hours if it is half full) if the door remains closed.
- If are you able to, get dry or block ice to keep your refrigerator as cold as possible if the power is going to be out for a prolonged period of time. Fifty pounds of dry ice should hold an 18-cubic foot full freezer for 2 days.
- If you are wondering if your food is safe to consume, you need to evaluate each item separately using a thermometer as you cannot rely on the appearance or odor! If the food still contains ice crystals or is 40 °F or below, it is safe to refreeze. Refrigerated food should be safe as long as power is out no more than 4 hours. Keep the door closed as much as possible. Discard any perishable food (such as meat, poultry, fish, eggs, and leftovers) that have been above 40 °F for 2 hours. Remember…it’s better to discard and buy new than risk it and get sick!
For more tips and detailed recommendations please visit the USDA’s website: http://www.fsis.usda.gov/Fact_Sheets/keeping_food_Safe_during_an_emergency/index.asp .
-Kelsey
by kelsey | Jun 8, 2017 | Etc.
Bruce Ford with the IBS Support Group asked us to inform you all of their next meeting. This is a great opportunity to learn more about Irritable Bowel Syndrome and get tips and support from others who have it. It is free and any are welcome!
IBS Support Group Meeting
Wednesday, June 14th at 6:30pm at the North Conference Room at Prairie Lakes Hospital
by kelsey | Jun 6, 2017 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Grilling is a great way to change up cooking techniques and try new flavors after a cold winter season. Spice up any cookout by adding fruits and vegetables to the menu. Beyond the benefits of adding color, variety and flavor, fruits and vegetables can also add a variety of vitamins and nutrients. Keep in mind the Dietary Guidelines for Americans recommend to fill half of your plate with fruits and vegetables at each meal.
Kabobs are a great item to include marinated vegetables like red or yellow peppers, mushrooms, eggplant, cheery tomatoes, and onions. Simply brush your favorite vegetables with olive or canola oil and your favorite spices and grill over medium heat, turning until marked and tender.
When grilling meat, choose healthier options like lean cuts of beef, pork, chicken, or fish. Be sure to keep raw meat, poultry, and their juices separate from ready-to-eat foods avoiding cross contamination. This can be done by using separate plates, cooking utensils, and cutting boards. Frozen foods should be thawed in a refrigerator or the microwave, not on the countertop or by the grill. Also remember to use a food thermometer when cooking meat, poultry, or fish to ensure it reaches a safe minimum internal temperature, this is key to reducing risk of food poisoning. Steak should reach 145°F, hamburgers 160°F, and chicken and pork 165°F.
Vegetarian or an avid mat lover, a grilled marinated Portobello burger can be a tasty alternative. Marinate and grill mushrooms, gill sides up, over medium-low heat with the grill covered until they are marked and softened (about 15 minutes). Flip and grill until cooked through.
Not forgetting dessert, try fruit kabobs with pineapple slices, watermelon, or peach halves. Grilling on low heat until the fruit is hot and slightly golden. Serve them on top of low-fat frozen yogurt or angel food cake.
Most of all enjoy!
-Kelsey
