by kelsey | Oct 29, 2014 | Cooking Tips, Diet, Weight Management
STRIVE’s treats were extra tasty last night! Be sure to give these recipes a try!
Easy Berry Cobbler (above)
1 (12 oz) can diet lemon-lime soda
1 box white cake mix
2 (16 oz) bags of frozen berries
Preheat oven to 350 degrees. Pleaces both bags of frozen fruit into a 9×13 baking dish (do not thaw). Sprinkle the dry cake mix over the top of the frozen fruit. Pour entire can of diet soda over the mixture. Cover with foil and bake for 20 minutes. Uncover and bake an additional 40 minutes. Let cool and serve.
Garden Fresh Cottage Cheese Salad
2 containers (22oz) 1% cottage cheese
1 cucumber, diced
1 tomato, diced
1 pkg Good Seasoning Italian Dressing
Mix together and put in refridgerator for a few hours before serving.
All ingredients can be purchased at County Fair Foods!
by Dan | Oct 26, 2014 | Diet, Exercise, Food, Goals, Motivation, Wellness/Health
You only turn 50 once, so you better make it count when that time comes. I try to be health conscious and stay fit, but sometimes, you need to splurge a little. When I came into work on Friday, my staff had the place decorated for my 50th birthday, and my nurse Chris made this cake for me.
About the only candy I will eat is peanut M & M’s, and she made this cake with it covered in them! The top was a carrot cake, and the bottom was marble. She did a great job. This was the best cake! Here is a close-up view of it.
Did this cake have a lot of calories? Yes. Did it stop me from eating several pieces, including over the weekend. Not on your life! You need to enjoy these types of things in life when it comes along. If you eat these type of things in moderation, then you can have them, and enjoy them without guilt. If we restrict ourselves too much, then we end up crabby, and depressed. I will make up for things with my diet after this, and I still exercise everyday so I can have these “good things” in life. So can you! It is OK to reward yourselves once in a while, but then get back on track, and take care of yourself. For me, I just told myself “I only turn 50 once, so take advantage of it”. That is truly what life is about. Enjoy it! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2585
by kelsey | Oct 15, 2014 | Cooking Tips, Diet, Food, Weight Management
Last night’s STRIVE treats were again great thanks to County Fair Foods!! Two new recipes we couldn’t wait to share with all of you!
Strawberry Salsa
1 1/2 cups sliced fresh strawberries
1 1/2 cups chopped sweet red peppers
1 cup chopped green peppers
1 cup seeded chopped tomato
1/4 cup chopped Anaheim pepper
2 Tbsp minced fresh cilantro
1/2 tsp salt
1/2 tsp crushed red pepper flakes
1/4 tsp pepper
2 Tbsp + 2 tsp honey
2 Tbsp lemon juice
In a large bowl, combine the first 9 ingredients. In a small bowl, combine honey and lemon juice; gently stir into strawberry mixture. Cover and chill for at least 4 hours. Stir just before serving. Serve with a slotted spoon with whole grain or baked tosisto chips.
Creamy Feta-Spinach Dip
1 cup (8oz) fat free yogurt
3/4 cup crumbled feta cheese
2 oz reduced fat cream cheese, cubed
1/4 cup reduced fat sour cream
1 garlic clove, minced
1 1/2 cups finely chopped fresh spinach
1 tsp dill weed
1/8 tsp pepper
Fresh veggies, pretzles, or sliced bread
1) Line a strainer with a coffee filter; place over bowl. Place yogurt in prepared strainer; cover yogurt with a coffee filter. Refridgerate for 2 hours or until yogurt has thickened to the consistency of whipped cream.
2) Transfer yogurt to a food processor (discard liquid from bowl). Add the feta cheese, cream cheese, sour cream, and garlic; cover and process until smooth.
3) Transfer to a small bowl. Stir in the spinach, dill, and pepper. Cover and refridgerate until chilled. Serve with vegetables, pretzles, or bread.
by kelsey | Oct 14, 2014 | Diet, Family, Weight Management
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 9, 2014 | Cooking Tips, Diet, Weight Management, Wellness/Health
October is Breast Cancer Awareness Month. Many of us know of someone who has been affected by breast cancer as it is the most common cancer in women and more than 230,000 women are diagnosed with breast cancer every year in the United States as stated by the American Cancer Society.
It is important to recognize some symptoms of breast cancer. The most common symptom is the presence of a painless lump in the breast area. Less common symptoms include swelling, tenderness, skin irritation, redness, or nipple abnormalities which may include ulceration or discharge.
Factors that increase the risk of developing breast cancer include the onset of menstruation before age 12, menopause after the age of 55, not breastfeeding for at least one year, not having children, or having children after 30 years of age, and having a high body mass index.
Increased body weight in postmenopausal women who are not taking hormones increases the risk for developing breast cancer. The more fat cells you have, the higher your levels of estrogen in the postmenopausal period, when your ovaries are no longer producing estrogen. Moreover, overweight women have higher insulin levels, and insulin may promote breast tumors.
Nutrition Tips for Cancer Prevention:
Fruits, vegetables, and whole grains are great sources of antioxidants and phytochemicals. Antioxidants and phytochemicals play a role in cancer prevention. Carotenoids is a type of antioxidant that is found in red and yellow produce. Some examples of foods that contain carotenoids are carrots, pumpkin, winter squash, tomatoes, citrus fruits, and red sweet peppers. All dark green vegetables contain nutrients that protect against cancer. Good sources of dark green vegetables include spinach, asparagus, bell peppers, broccoli, brussels sprouts and kale. An additional benefit to eating a well balanced diet that includes a variety of fruits, vegetables, and whole grains is that it promotes a healthy weight. Maintaining a healthy weight will help you to decrease your risk of developing cancer. A helpful tip to remember is that the more colorful the fruit or vegetable, the more nutrients it contains; so pack your plate with colorful choices!
I will be discussing this topic in greater detail at our upcoming educational event on October 23rd at the HyVee Club Room from 5:30-7pm. Be sure to call Big Stone Therapies at 753-5400 to reserve your spot…it’s going to be a great event!
-Kelsey
by kelsey | Sep 25, 2014 | Cooking Tips, Diet, Etc., Family, Food, Weight Management, Wellness/Health
This last weekend, our Nurse Practitioner Beth Schultz and her family represented Brown Clinic in the Chili Cookoff. They made up an outstanding batch of chili that won 1st Place-Judge’s Choice! Chili is a great way to combine a bunch of healthy ingredients into one dish that everyone loves! Incorporating lean meats, beans loaded with fiber and protein, and plenty of great vegetables makes chili a balanced and healthy meal! Beth and her husband Auston along with their girls did a great job representing the clinic and showed how eating healthy can be enjoyable and taste great! Congratulations Beth, Auston, and girls!
Delicious Chili
BC’s Booth with Auston hard at work!
