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 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
by kelsey | May 24, 2017 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
The official kick off to summer and picnic season is this weekend: Memorial Day Holiday! This time of year always bring great cookouts and picnics. Typical picnic foods consist of burgers, brats, hotdogs, chips, and high calorie salads such as macaroni and potato salads. These are all very tasty foods, but they are also all very high in calories, fat, and sodium. Cookouts don’t have to bust the calorie bank. Choose your foods wisely and plan your menus to include a few healthy options and make substitutions like the meal examples below to help you fully enjoy each cookout while aiding in a healthy heart and waistline.
Choose This
90% lean hamburger with whole wheat thin bun
Grilled chicken breast
Grilled shrimp
One small tossed Salad with 1Tbsp light dressing
Fresh veggies with light ranch dip
Baked chips
½ c fruit salad
One small slice of angel food cake with light cool whip and strawberries
Unsweetened Tea with Lemon
Not That
80% lean hamburger with white bun
Hot dogs
Brats
Excess portions of: macaroni salad, potato salad, baked beans
Brownies
Kool-Aid
Regular pop
-Kelsey
by kelsey | May 18, 2017 | Cooking Tips, Diet, Weight Management, Wellness/Health
Everyone is busy and on the run with life happenings so eating out tends to be a part of our lives. We all know that eating out is not the best for us as we don’t have control over how the meal is prepared, ingredients, and portions like we do at home. Despite this, we all still eat out and most of us enjoy it as it means we don’t have to do the preparing, cooking, and cleaning up afterwards…and it’s typically a social activity as well! Restaurants are taking notice of our nation’s desire to improve our health and wellness and there are more healthier options on the menus today, but there are still some very unhealthy ones as well. Below are some tips to help you eat out the healthy way:
- Go for a smaller portion of the meal such as half of the meal, lunch portion, or appetizer size portion.
- Look for key words such as baked, broiled, grilled, or roasted. Stay away from descriptive words such as crispy, creamy, crunchy, and crispy as those typically mean fried and more fat added.
- Substitute the fries for a salad (dressing on the side and use sparingly) or if available a second serving of cooked veggies or fruit.
- Get a to-go box right away before you start eating and package half of your meal in the box and eat at another meal at home. If it’s on your plate, you’ll be more apt to eat it, so put it away right away so you aren’t tempted and you are more apt to practice proper portion control.
- Share! It’s ok to share an entree with you friend, spouse, etc to help you practice better portion control.
- Look at the options ahead of time online or using your smart phone. Many restaurants have their nutrition information included in their websites or you can use the Calorie King app to explore the options and make a healthy choice when dining out.
- If eating out is a rare occurrence, it is ok to splurge, but keep in mind it should be a special occasion and only every once in awhile, not every day or every week as those extra calories will add up and cause weight gain quickly!
- To help balance out the extra calories consumed when eating out, be sure to get your activity in and engage in at least 30-60 minutes/day!
-Kelsey
by kelsey | May 17, 2017 | Cooking Tips, Diet, Food
Spring and summer bring warmer temps and the desire for more frozen treats! Smoothies are a great way to cool off and get some great nutrients while you’re at it!
Lately there has been an explosion in the media discussing smoothies for weight loss, athletic performance, and meal replacements. Since the supplement industry heavily promotes “quick fixes”, keep in mind that an overall balanced diet is the best way to maintain or improve your health. The goal of many supplement industries is not to fix the problem, but rather to create addiction and increase revenue. Supplements are not regulated by the Food and Drug Administration and claims made for them are not always accurate or proven. However, homemade fruit and vegetable smoothies are way to guarantee your 5-A-Day natural nutrients. Consumption of fruits and vegetables may help prevent chronic diseases such as cancer, heart disease, and diabetes while delivering fiber and vitamins. With a new season upon us, we are gifted with a wider variety of options to choose from when eating the rainbow. Contrary to the common belief, consuming the recommended amounts of fruits and vegetables can be inexpensive and in the long run will save you money in terms of medical bills.
There are endless smoothie recipes you can use to make a quick breakfast, after a workout, or for an afternoon snack. Adding an extra boost to your smoothie such as protein powder or Greek yogurt will additionally provide other valuable nutrients. Here’s a guide to help get started
Add Fruit/Vegetable
|
Add Liquid
|
Add Thickener
|
Extra
|
| Banana, Berries, Apple, Pear, Peach, Kiwi, Pineapple, Cherries, Mango, Orange, Spinach, Kale, Beets, Carrots |
Dairy, Soy, Rice, or Almond Milk, Fruit Juice, Water, Iced Tea |
Peanut butter, Yogurt, Frozen yogurt, ice cubes, or oats. |
Honey, Cinnamon, Protein Powder, Mint, Figs, Dark Chocolate, Flaxseed. |
| Choose 2-3 |
Add 1-2 cups of liquid |
Pick your consistency |
Your preference |
Here are some examples:
Green Smoothie: Mango Chunks, Banana, Kale or Spinach, Apple Slices, Water, Plain low fat yogurt
Carrot Smoothie: Carrots, Orange, Pineapple, Low-sugar Apple Juice, Ice Cubes, Cinnamon
Desert Smoothie: Banana, Apple Slices, Low Fat/Skim Milk, Peanut Butter, Top with Dark Chocolate Shavings
Enjoy!
-Kelsey
