by kelsey | Apr 8, 2015 | Cooking Tips, Diabetes, Diet, Food
Last night’s treats at STRIVE 2 Survive were once again delicious!! …Not to mention healthy! The Easy Berry Cobbler is a great way to get your sweet tooth fix and the Healthy Banana Cookies are great for breakfast or a snack. Be sure to give these recipes a try!
Easy Berry Cobbler (pictured above)
1 (12 oz) can diet lemon lime soda
1 box white cake mix
2 (16 oz) bags frozen berries
Directions: Preheat oven to 350 degrees F. Place both bags of frozen fruit into a 9×13 baking dish (do not thaw). Sprinkle the dry cake mix over the topof the frozen fruit. Pour entire can of diet soda over mixture. Cover with foil and bake for 20 minutes. Uncover and bake an additional 40 minutes. Let cool and serve.
Healthy Banana Cookies
3 ripe bananas
2 cups rolled oats
1 cup dates, pitted, and chopped
1/3 cup canola oil
1 tsp vanilla
Directions: Preheat oven to 350 degrees F. In a large bowl, mash the bananas. Stir in oats, dates, oil, and vanilla. Mix well and allow to sit for 15 minutes. Drop by teaspoons onto an ungreased cookie sheet. Bake for 20 minutes or until lightly brown.
*Could also add ground flax seed and/or protein powder to this recipe.
Enjoy!
-Kelsey
by kelsey | Apr 2, 2015 | Cooking Tips, Diabetes, Diet, Food, Weight Management, Wellness/Health
I often get asked about meal replacements such as Boost, Atkins, Slim Fast, Ideal Protein, etc. Are they good? Should I use them? What kind? etc… Our friends at County Fair Foods have a new supply of meal replacement and supplement products so we thought it was fitting to discuss this hot topic with everyone!
The Academy of Nutrition and Dietetics does approve the use of meal replacements for weight loss efforts: “Several studies comparing isocaloric diets have shown an equivalent or greater weight loss efficacy with structured meal replacement plans, compared to reduced calorie diet treatments. One or two daily vitamin- and mineral-fortified meal replacements, supplemented with self-selected meals and snacks, may be a successful weight loss and weight maintenance strategy for overweight and obese adults who have difficulty with self-selection of food and portion control.” (http://www.andeal.org/topic.cfm?cat=2886&conclusion_statement_id=250237&highlight=meal%20replacements&home=1).
The key words are one or two replacements/day, not your whole day and paired up with a well-balanced, calorie reduced diet. I typically recommend the use of these for the meal when the individual is on the run the most. Sometimes you are rushed in the morning to get to work or school and don’t have time for breakfast, in this case, a meal replacement may be a good idea…or maybe it’s lunch as you only get a short break and a meal replacement might fit in well here. The biggest thing to remember is you are drinking your meal, not eating it. Some people are truly satisfied this way and others are not. Personally, I do not use meal replacements because I know I need to “eat” my food to be satisfied rather than “drink” them…when I drink something, I feel like I still need to eat thus a meal replacement would only add more calories! Another reason why I don’t do meal replacements is I prefer real food. I would rather eat whole food than drink a supplement….but that’s just me.One more thing to consider is they are typically around 150-200 calories. This may not be enough for a meal, so you may consider adding a piece of fruit, salad, or yogurt to it to give you a little more substance.
Meal replacements do have a place in our society for helping people manage their weight, but there are many kinds so it’s important to check out the ingredients, nutrients, and prices. If you notice a really long ingredient list, there is more “stuff” added to the product and then you need to consider if you really need all of that extra “stuff.” Some ingredients can affect your body in certain ways, so you may need to check with your physician, pharmacist, or dietitian to ensure it is safe to consume. Costs also makes a difference. You have to remember that these companies are trying to make money off of you, so consider cost and value when you make your selection. In addition, it’s important to consider that a well balanced, portion controlled, healthy meal of real food can be cheaper than some supplement drinks!
You can choose an already made drink like the ones pictured above from Aisle 5 in County Fair Foods or you can make your own using protein powder, which they also carry. You can mix the protein powder with milk and drink or you can make a smoothie with it as well. Smoothies are a great way to get more fruits and vegetables into your daily intake along with the protein!
Below is a chart Alex Loes, SDSU Dietetic Student made for me to compare the various choices. I hope this helps you, but if you have any specific questions regarding choices, selections, or even disease states and the use of these, don’t hesitate to contact me. I’m here to help you as your credible and reliable nutrition information source!
-Kelsey Raml, MS, RD, LN
| Brand (oz/serving) |
Price/oz |
Calories |
Protein (g) |
Carbohydrates (g) |
Fiber (g) |
| Boost Calorie Smart (8) |
0.20 |
190 |
16 |
16 |
4 |
| SlimFast (10) |
0.11 |
190 |
10 |
29 |
5 |
| Shakeology (12) |
0.36 |
160 |
17 |
17 |
6 |
| Atkins (11) |
0.17 |
160 |
15 |
5 |
3 |
| Special K (10) |
0.14 |
190 |
10 |
29 |
5 |
| Ideal Protein (10) |
0.40 |
210 |
26 |
14 |
5 |
| Advocare (9) |
0.36 |
220 |
24 |
24 |
5 |
| Sanford Profile (9-12) |
0.25 |
100 |
15 |
7 |
0 |
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 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
by kelsey | Mar 17, 2015 | Cooking Tips, Diet, Food, Heart Health, Weight Management, Wellness/Health
We had a great kickoff of our spring session of STRIVE 2 Survive last week! It’s always fun to start working with another great group of people all wanting to work on improving their health and wellness. I have said it before and will say it again…one of my favorite parts about the lectures is the great and healthy snacks County Fair Foods provides for us! These recipes are a must try!! The above picture is of Chicken Ceasar Salad. A great way to get your veggies and lean proteins all in one! Just be sure to watch the dressing! 😉
Crisp Cucumber Salsa
1/4 c is only 16 calories!! 🙂
Ingredients:
2 c finely chopped, seeded, peeled cucumbers
1/4 c chopped red onion
1 jalepeno pepper, seeded and chopped
1 garlic clove, minced or pressed
1 1/2 tsp lemon juice
1/4 tsp ground cumin
1/2 c finely chopped and seeded tomato
2 Tbsp minced fresh parsley
4 1/2 tsp minced fresh cilantro
1/4 c low fat Greek yogurt
1 1/2 tsp lime juice
1/4 tsp seasoned salt
Baked or whole grain tortilla chips
Directions: In a small bowl, combine first seven ingredients. In another bowl, combine the yogurt, lemon juice, lime juice, cumin, and seasoned salt. Pour over cucumber mixture and toss gently to coat. Serve immediately with chips.
Oatmeal Cookie
Ingredients:
2 Tbsp water
1 Tbsp ground flaxseed
1 c pitted dried plums, chopped
1 c chopped dates
1/2 c raisins
1/3 c butter, softened
1 egg
2 tsp vanilla
1/2 c unsweetened applesauce
1/4 c maple syrup
1 Tbsp grated orange peel
3 c quick oatmeal
1 c flour
1/2 c whole wheat flour
1 tsp baking soda
1 tsp ground cinnamon
1/2 tsp salt
1/4 tsp ground nutmeg
1/4 tsp ground cloves
Directions: In a small bowl combine water and flaxseed. In a large bowl combine the plums, dates, and raisins, cover with boiling water and let stand for 10 minutes. In another large bowl, cream butter and brown sugar until light and fluffy. Beat in egg, vanilla, applesauce, maple syrup, and orange peel. Combine all other dry ingredients together and gradually add to creamed mixture and mix well. Drain plum mixture. Stir in plum mixture and flaxseed into dough. Drop by tsps onto lightly greased cookie sheet and bake for 8-10 minutes at 350 degrees F.
All ingredients can be found at County Fair Foods! Enjoy!!
-Kelsey
by kelsey | Feb 26, 2015 | Cooking Tips, Diet, Food, Weight Management
Fish is not the most popular protein in our area since we are a land locked, northern state. Our mid-western diet typically includes proteins from beef, chicken, and pork…and fish often gets overlooked. During the Lenten season, it’s a good time to try out some new varieties and types of fish as they are better stocked and often times are better priced (ie- salmon, mahi-mahi, talapia, etc). The frozen bags of fish often have the filets in individual servings or two servings in a wrap so you can just take out as much as you need and then put the rest of the bag back in the freezer. Fish is a very lean and low fat protein so if you are watching your weight, it’s a good choice. Another benefit of some types of fish is the omega 3 fatty acids. Fatty fish such as herring, trout, tuna, mackerel, seabass, and salmon have these good fats. Our fresh water fish from around here such as walleye, northern, and perch, do not have these fats, however they are still lean proteins. It is recommended to incorporate two servings of fish into your weekly intake, so get into the habit of this during Lent and it could stick!
When we eat fish, we often think of it as breaded and fried, however that is not the healthiest choice. Instead of frying try these cooking methods:
- Grill: Season the fish with herbs and spices and a little lemon juice (from real lemons!). Lightly brush the fish with a little olive or canola oil so it won’t stick to the grill and cook for 10-20 minutes. The picture shows one of my favorites: grilled shrimp.
- Saute: You can saute any type of skinless fish. Again, season as desired and then heat a little olive or canola oil in the skillet on medium-high. Cook the fish for 2-3 minutes on both side.
- Poach: Place the fish in a saucepan or deep skillet and add enough stock, water, or wine to barely cover the fish. Add your seasonings, herbs, or spices and bring the liquid to a simmer on medium heat. Simmer for 10 minutes or until the center is opaque. Then you can dress it up with a sauce if desired.
- Bake: lightly coat a baking sheet with cooking spray and arrange the seasoned fish fillets on the sheet with seasoning. Bake for 7-10 minutes…you do not need to flip the fish. You can also put the fish filet in tin foil so the seasonings and herbs really flavor the fish.
- Broil: season the fish filet and brush with olive oil. Place on a broiler pan rack and broil 4-6 minutes on each side.
- If you choose to fry, try making it a little healthier by using an egg white to coat your filet, use canola oil to fry in, and instead of the white flour coating, try whole grain cracker or bread crumbs.
- When your fish is opaque and flakes easily, your fish is fully cooked.
Give it a try…you may be surprised how much you like it!
-Kelsey
