by kelsey | Nov 1, 2017 | Diet, Food, Weight Management, Wellness/Health, Winter
As the weather starts getting colder and dryer, I thought it was perfect timing to discuss nutrition for skin health! Winter will be here before we know it and the winter months make it hard on our skin as the air is dry and cold! The beauty industry has a variety of products to help promote healthy and glowing skin, however diet is also an important factor. Research on the best foods for healthy skin is limited, but what we do know is that antioxidant rich foods are effective in promoting healthy and glowing skin. Antioxidants are substances that protect our cells against free radical damage. Free radicals are molecules made when our body breaks down food or by environmental exposures such as tobacco use or radiation. They damage the cells and may play a role in diseases such as heart disease and cancer. A colorful diet is most effective for skin health and each color offers specific vitamins and minerals such as: beta-carotene, lutein, lycopene, vitamin A, vitamin C, and vitamin E. A diet rich in the following foods will help you get beautiful and healthy skin you’re wanting!
- Red, Orange, & Yellow Produce: carrots, tomatoes, red and yellow peppers, apricots, etc
- Green Leafy Vegetables: spinach, romaine lettuce, broccoli, etc
- Blue & Purple Produce: blueberries, raspberries, eggplant, etc
- Lean Proteins: beans, lentils, nuts
- Fatty Fish: salmon, mackerel, sea bass
It’s also important to be mindful of foods that can cause greasy and oily skin such as high sugar and high fat foods: pastries, cookies, fried foods, etc. These foods should be avoided or limited and instead focus on a balanced diet rich in fruits, vegetables, lean proteins, low fat dairy, and whole grains. In addition to diet, eliminating tobacco abuse and using sunscreen are effective in promoting healthy skin. These recommendations are not only going to benefit your skin, but also your overall health. Color and variety in your diet will help you look stunning always!
-Kelsey
by kelsey | Oct 31, 2017 | Diet, Holidays, Weight Management, Wellness/Health
Happy Halloween!! Today is a fun holiday filled with treats and fun! I included a picture of my little busy bee Corbin! We are excited for a fun day of trick or treating and festivities! We are having a potluck today at Northridge to celebrate the day and my birthday that was on Saturday. Dr.Dan’s nurse Chris made a really cool cake–she is the best! Thanks Chris! (see below)
It’s important to allow your kids to splurge and have some fun today, but you will want to set some ground rules before you leave for trick-or-treating.
Healthy Halloween Tips:
*Spread the candy out over a period of time and following a “Treat-Schedule” will allow them to enjoy it, but not over-do it.
*Encourage them to make piles of their favorite candy and not-so-favorites and consider donating the not-so-favorites to a local shelter or send to those serving our country overseas.
*And most of all, encourage your child to focus on the fun of the holiday which includes being with friends and family and dressing up, with less focus on the candy.
We hope your day is filled with more tricks than treats! Enjoy!
-Kelsey
by Dan | Oct 29, 2017 | Diet, Exercise, Food, Goals, Motivation, Weight Management, Wellness/Health
The weather is beginning to change outside, but that does not mean you can’t still get out for some adventures. Halloween is coming up, and a great time for kids, and grandkids, as well as adults, to get dressed up and get creative…and also enjoy some sweets. If you make up for some of it by walking, running, biking, or other activity, then it is easier to enjoy the “sweet”. Many from our run club joined in on the fun at the Wellness Centers Halloween 5k run/walk. The majority of them dressed up as a unicorn, and they were known at the “unicorn herd”.
I think Jill Makepeace was the brains behind the group theme this year. It started out kind of cold earlier on Saturday morning, so you still had to dress well for it.
The McElroy family went as the Wizard of Oz theme, and Jenn and Owen each ran with one of their daughters. Talk about a great way to get your kids involved with running, and just being active in general! Great role models!
Steve Arbogast went as “Jawsome”. What a hilarious costume! Very well done Steve! Way to be creative.
Like I said, when you do the extra activity, then you get to partake in some of the other fun activities…eating candy…especially peanut M & M’s. My weakness! It is ok once in awhile to treat yourself, and enjoy life. Just make up for it in other ways. If you don’t do the activity, or watch your portions in other ways, then all this will accomplish is helping you gain weight. Does it take work? Absolutely! Can it be done? Absolutely! It takes some planning, creative ways of thinking, and making a little bit more effort to accomplish, but overall those extra rewards in life are what make life fun! Enjoy once in a while. I also celebrated my birthday earlier this week, and my nurse Chris made me one of her famous M & M cakes again!
It was excellent! I had to make some accommodations that day, and even that week, for what I planned on having for “extras”, but it was not that hard to do. Plan, make changes, learn to go with the flow, and keep working at it. Working on our diet and increasing our activity is a lifetime goal. One day here or there will not blow your whole plan…as long as you make those accommodations. Be diligent! Be honest with yourself, and still enjoy the pleasures in life! Just remember: Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3683
by kelsey | Oct 26, 2017 | Cooking Tips, Diet, Food
Pumpkin is one of, if not, the most common fall flavors that everyone enjoys. Several types of desserts have pumpkin added to them to increase taste or appearance. Here are a few healthy pumpkin recipes to enjoy this fall season without feeling guilty about eating bad:
Healthy Pumpkin Pie
- 1 can pumpkin puree
- 1 can full-fat coconut milk
- ¼ cup rolled oats
- 2 tbsp ground flax
- 1/3 cup coconut sugar or brown sugar
- pinch of stevia or 2 tbsp of brown sugar
- 2 tsp cinnamon
- 1 tsp pumpkin pie spice
- ½ tsp salt
- 1 tbsp pure vanilla extract
Directions:
Healthy Pumpkin Pie Recipe: Preheat oven to 400F. Blend all ingredients together until smooth, then pour into a prepared pie crust (such as the recipe below) in a 10-inch round pan. Bake 27 minutes (it will still be underdone after this time, which is okay!), let it cool, then refrigerate at least 5 hours uncovered for the pie to thicken and “set.”
Honey Whole Wheat Pumpkin Bread
- 1/3 cup melted coconut oil
- ½ cup honey
- 2 eggs
- 1 cup pumpkin puree
- 1 tsp. vanilla extract
- ½ tsp salt
- ½ tsp cinnamon
- ½ tsp. ginger
- ¼ tsp. nutmeg
- ¼ teaspoon allspice
- 1 ¾ cups whole wheat pastry flour
- 1/3 to ½ cup rinsed millet (optional
- 1 tsp. baking soda
- ¼ cup hot water
Directions:
- Preheat oven to 325 degrees Fahrenheit (165 degrees Celsius) and grease a 9×5 inch loaf pan.
- In a large bowl, beat oil and honey together. Add eggs, and beat well.
- Stir in pumpkin purée and vanilla, then the salt, cinnamon, ginger, nutmeg and allspice. Stir in flour, just until combined. If you’re adding millet, stir that in as well.
- Add baking soda to hot water, stir to mix, and then mix briefly into batter until it is evenly distributed. Spread batter into the greased loaf pan.
- Sprinkle with cinnamon, and swirl with the tip of a table knife for a pretty marbled effect. Sprinkle a big pinch of turbinado sugar on top for a light, sweet crunch.
- Bake for 55 to 65 minutes. Be sure to check that the bread is done baking by inserting a toothpick in the top. It should come out clean. If the top of the bread jiggles when you pull it out of the oven, it’s NOT done! Let the bread cool in the loaf pan for 5 minutes, then transfer it to a wire rack to cool for 30 minutes before slicing.
Whole Wheat Pumpkin Cookies
- 2 ½ cups whole wheat pastry flour
- 1 tsp. baking powder
- 1 tsp. baking soda
- 2 tsp. cinnamon
- ¾ tsp. nutmeg
- ¾ tsp. ground cloves
- ½ tsp. salt
- ½ cup butter, softened
- 1 ½ sugar
- 1 cup canned pumpkin puree
- 1 egg
- 1 tsp. vanilla extract
- powdered sugar (optional)
Directions:
- Preheat oven to 350 degrees Fahrenheit (175 degrees C). In a medium bowl, whisk together your dry ingredients (flour, baking powder, baking soda, cinnamon, nutmeg, ground cloves, and salt).
- In another medium bowl, cream together butter and sugar. Add pumpkin, egg, and 1 teaspoon vanilla; beat until creamy. Mix in dry ingredients and stir just until combined. Use a cookie dough scoop or two spoons to drop one tablespoon of dough onto a parchment paper-covered cookie sheet. Flatten each cookie slightly.
- Bake for 15 to 20 minutes. Sprinkle the baked cookies with a light dusting of powdered sugar and transfer the cookies to a rack to cool.
-Kelsey
by kelsey | Oct 19, 2017 | Diet, Holidays, Weight Management, Wellness/Health
It’s that time of year again. Not only are the aisles of Wal-Mart strewn with witch hats, zombie make-up and fairy wings, but of course there is the looming aisle of Halloween candy. It can be easy to over indulge on treats this time of year. Most of the candy passed out to trick-or-treaters comes in “fun size” or “mini” portions. However, looks can be deceiving; people often believe that since they are smaller in size, more can be consumed. Calories from Halloween candy can quickly add up. For example; 3 mini snickers bars pack 300 calories. To burn off that many calories you would have to walk at a brisk pace for 1.5 hours or run for 40 minutes.
Fortunately the 31st of October doesn’t have to mean automatic weight gain. Try waiting until the day before to buy treats to pass out. You will be less likely to feel the need to nibble if you don’t buy it a month ahead of time. Keeping it out of site, such as up in a closet you rarely use, can help you forget that it’s even in the house. The biggest challenge with Halloween candy is the leftovers. After the trick-or-treaters have come and gone we are often left with the reality that we stocked up for 400 doorbell ringers, and only got 15. Buying candy that you don’t like is an easy way to keep you from eating it both before and after the holiday.
Halloween Treats to Try
Sugar-free gum
Boxes of raisins
Animal crackers
Pretzels
Trail mix
Fruit snacks
Lollipops
Non-Candy choices: stickers, small toys, erasers, etc.
Halloween Tricks to Avoid
Candy bars
Caramels
Fudge
Skittles
M&M’s
-Kelsey
by kelsey | Oct 18, 2017 | Diet, Food
Apples are one of my favorite fall foods. They are extra tasty and delicious when in season right now! Read more about this great fruit below from an excerpt from nutrition411.com!
“Apples are healthful. The average apple, which is about 1 cup (C) quartered, 125 gram (g), or tennis ball sized, has 65 calories, 3 g fiber, and 10% of daily requirements for vitamin C and is also high in vitamin K, vitamin B6, and potassium. Apples are satisfying and pair well with almost anything. They are enjoyed in countless ways—baked and sliced in pancakes, cubed in fruit salad, served with peanut butter or cheese, baked in the oven, paired with pork, and made into apple pie.
Apples are best consumed when harvested between late August and October. They store well until the middle of the winter, but do lose some of their nutritional value with time.
Follow these tips when selecting apples:
- Look for apples that have good color and smell fresh
- Avoid apples with bruises or damage to their skin (brown or dry spots on the apple do not affect flavor and are acceptable to eat)
- Store apples unwashed in a plastic bag in the refrigerator
- Store apples separately from cruciferous vegetables, such as broccoli, cauliflower, and cabbage
- Do not allow apples to have contact with lettuce, cucumbers, or greens, because apples give off a gas that will speed up the deterioration of these vegetables
- Use apples to help ripen fruits such as pears, peaches, and plums by placing the unripened fruit in a bag with an apple—the gas given off from the apple will help to ripen the under-ripened fruit
Popular varieties and best uses
The following guide will help you determine the best use for different varieties of apples.
Baldwin: Known for its tartness and crisp texture, this all-purpose apple is great for baking.
Cortland: Tart and crisp, these apples do not brown readily and are great in salads. They also hold their shape well during baking.
Empire: A hybrid of McIntosh and Red Delicious, this apple is sweet, crisp, and firm. It is best used raw and in salads.
Gala: Mild, sweet, crisp, and juicy, this apple is best eaten raw. It is the most popular fresh apple in the nation.
Golden Delicious: Mild and sweet, this juicy apple is an all-purpose apple that is easy to use. You can eat it any way, and it is good for baking.
Granny Smith: This bright green apple is tart, crisp, and hard. It holds its shape well during baking, but is also great in salads or eaten by itself.
Honey Crisp: This is becoming one of the most popular fresh eating apples ever grown, and although production has tripled over the past 3 years, supply cannot keep up with demand. They have a crisp, firm texture, lots of juice, and the flavor is a nice mix of slightly tart with honey-like sweetness.
Ida Red: Tart, crisp, and firm, this apple stores very well and is good for all-purpose use.
Jonagold: A hybrid of Jonathan and Golden Delicious apples, this apple has a sweet and tart flavor that goes well in pies and sauces.
Jonathan: Sweet and acidic, this apple is great for eating by itself, baking, and sauces.
Macoun: A McIntosh and Jersey Cross hybrid, this apple is tart and crisp. It is good for eating by itself, baking, and sauces.
McIntosh: Sweet, juicy, and less firm, these apples make great sauces and juices. They also are good in salads.
Northern Spy: Tart and delicate, this may be the best baking apple.
Red Delicious: One of the most famous varieties, this apple is best for eating by itself.
Rome Beauty: Sweet and firm, this apple holds its shape well during baking and cooking.”
Reference: https://www.consultant360.com/n411/content/apples-cooking-eating-and-baking
-Kelsey
