by kelsey | Apr 1, 2015 | Cooking Tips, Food, Holidays
With the Easter Holiday and Celebration just a few days away, many of you have your eggs hard boiled and ready to be painted…or many of you already have them painted! As Sunday comes and goes, you may wonder what to do with those eggs. Here are some tips for you to practice proper egg safety:
- Not sure how to boil an egg? Place the eggs in a saucepan and cover with water. Bring to a boil with the lid on, then turn off the heat. Let the eggs sit in water for 15 min. Remove eggs and place in a bowl of ice cold water to cool.
- Eggs should be used within 3 weeks of the sell by date. Be sure to store them in the fridge at a temp less than 40 degrees F.
- Hard boiled eggs spoil faster than fresh eggs as the protective coating is washed away, making them more susceptible to bacteria. Hard boiled eggs must be refrigerated within 2 hours of cooking.
- If you want to eat the hard boiled eggs after the holiday, you must store them in the refrigerator. Throw away any eggs that are cracked, dirty, or have been out of the fridge for more than 2 hours. If you are going to use the leftover cooked eggs, it is recommended to use them within one week to prevent food poisoning. To help you do this, you could make two batches- one to display and one for eating.
- Ever wonder what the green ring on a hard boiled yolk is? It’s a result of overcooking the eggs and is caused by sulfur and iron compounds in the egg reacting to the surface of the yolk. The green color may also be a result of a large amount of iron in the water used to cook with. It may look funny, but it is safe to eat.
-Kelsey
by kelsey | Mar 31, 2015 | Etc.
Do you have your Easter baskets all ready for the little (or big) kids in your life? Easter baskets are usually filled with all kinds of goodies and I like to think of them being just as exciting as getting your Christmas stocking! My family has all kinds of funny stories about the big search for finding our Easter baskets and of course what we find inside is even more exciting! The candy aisles at the store are filled with all kinds of goodies, but let us not forget that there are plenty of other non-junk food options to fill your Easter baskets with. Here are some ideas for you:
- Sidewalk chalk
- Color Dotz by Crayola (color your bath water with them!)
- Books
- Coloring books
- Stuffed animals
- Sunglasses
- Shoes
- Socks
- Hair accessories for girls
- Mini cars or planes for boys
- Nail polish
- Gift certificate to the movies or iTunes
- Magazine subscription
- Jump rope
- Yo-yo
- Pencils, crayons, markers
It’s ok to enjoy a little candy, but be sure to include some of these other goodies to help make your Easter baskets a bit healthier! And more importantly, remember the real meaning of celebrating Easter!
-Kelsey
by kelsey | Mar 26, 2015 | Exercise, Family, Motivation, Wellness/Health
Tomorrow marks the one year anniversary of my Dad passing away. It has been a tough year. I don’t think a day has gone by where I have not thought about him. It is surprising to me just how difficult this has been. He has taught me a lot over the years, and as I have stated before, he was part of the inspiration of my consecutive exercise streak. He had been riding a bike anywhere from 15-45 miles a day, and I wanted to see what I could do. He was very active his entire life, and did manual labor for his job, always lifting, moving. It has also been an eye opener going through pictures of how we have transformed over the years. This first one was about 1 year prior to his passing away.
This next one was when my daughters were being baptized 20 years ago.
This last one was when I was around 6 or 7.
We had great times as a family, and those memories I will have forever. We were always active together, whether our early years, or later years. I will be thinking of you lots tomorrow Dad! I miss you! I will remember those things you have taught me, and I will be like you…exercising until I no longer physically can. You have been a great role model, Father, Husband, Grandfather. As long as we have memories, you will always be alive in our hearts. Keep moving everybody, and enjoy the time, and the days you have, to enjoy life to the fullest, with no regrets!
Dr. Dan
Consecutive Exercise Day #: 2736
by kelsey | Mar 25, 2015 | Etc.
Last night’s treats at STRIVE 2 Survive were great! The above picture is of Peanut Butter Energy Bites, much like a protein ball that is good for pre or post workout. They were very tasty and healthy, be sure to give them a try!
Peanut Butter Energy Bite
1/2 c powdered peanut butter
1 Tbsp creamy peanut butter
1/3 c honey
1 tsp vanilla
1 c old fashioned oats
2/3 c shredded coconut, optional
1/2 c ground flaxseed meal or chia seeds
6 Tbsp mini chocolate chips
Optional–whey protein powder.
Directions: In a mixing bowl, stir together peanut butter, honey, and vanilla. Add oats, coconut, flaxseed, and chocolate chips. Transfer mixture to fridge or freezer and chill until set. Remove from fridge and shape into 1 inch balls. Store in fridge in air tight container.
Fresh Veggie Wraps
1 ripe avocado, peeled, pitted, and diced
1 Tbsp light mayo
1/2 tsp salt
1/2 tsp garlic powder
1/4 tsp onion powder
1/8 tsp cayenne powder
8, 8 inch wheat flour tortillas
2 tomatoes, diced
1 cucumber, sliced
1 green pepper, cut into strips
Head of lettuce, chopped
1 8oz package fresh mozzarella chese, sliced
Directions: prepare spread, mash diced avocado, mayo, salt, garlic powder, onion powder, and cayenne pepper in a bowl until well blended. Assemble wraps, spread tortillas with a layer of avocado spread. Place diced tomatoes, cucumber slices, bell pepper strips, lettuce, and mozzarella cheese slices onto each wrap, leaving about 2 inches of space at the bottom. Fold bottoms up. Roll tortillas over vegetables firmly to enclose fillings.
All ingredients can be found at County Fair Foods! Enjoy!
-Kelsey
by kelsey | Mar 24, 2015 | Cooking Tips, Diabetes, Diet, Food, Heart Health, Weight Management, Wellness/Health
I couldn’t let the month of March slip away before celebrating one of the best parts of it: it’s National Nutrition Month! National Nutrition month is an annual event that reinforces the importance of developing healthy and balanced eating and activity habits. This year’s theme for National Nutrition Month is “Bite into a Healthy Lifestyle” which encourages all to develop habits of healthy eating and physical activity plans focused on eating less calories by making wise food choices and getting daily activity to help achieve a healthy weight and overall health, while reducing risk for disease. Fruits and vegetables are a great way to promote health and wellness while preventing disease. You all know this, but the doing it part, ie-eating 5 servings/day is typically missed and the majority are falling short in this area. To celebrate national nutrition month, I have included 20 ways to add fruits and veggies to your diet. This is something we all have to work at, including myself, so pick a few of these suggestions and give them a try! Strive to get 5/day along with a balanced intake of lean meats, whole grains, low fat dairy, and healthy fats. Balance, portion control, and moderation are keys to a healthy and successful diet!
1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.
2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.
5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.*
7. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.
8. Place colorful fruit where everyone can easily grab something for a snack-on-the-run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.
9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.
10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
11. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.
12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.
14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.
15. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
16. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.
17. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.
18. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with low-fat dressing.*
19. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden.
20. Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce.
http://www.eatright.org/nnm/handoutsandtipsheets/#.UyHnjs47Bw0
-Kelsey Raml, MS, RD, LN
