by kelsey | Jul 19, 2018 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Have you ever wondered how you can enjoy a sweet treat without all of the added calories?! Here are a few ideas for you:
•Mix flavored yogurt or plain yogurt honey and your favorite fruit.
•Drizzle a bit of honey over mixed melon balls.
•Blend bananas and strawberries, freeze into cubes, and eat like ice cream.
•Sauté or bake 1/2 banana and sprinkle with 1 tablespoon chopped nuts.
•Take three of your favorite kinds of berries; cook half of them with just enough water to prevent burning. Cool and stir in remaining berries. Portion 1/2 cup of the berry compote with 1 tablespoon of your favorite vanilla ice cream.
•Try making your favorite flavor of sugar free pudding with low-fat milk.
•If it’s ice cream that you really want- skip the scoop-yourself containers and buy single-serving novelty treats such as fudgesicles, creamsicles, even chocolate-covered ice cream bars. You’re more likely to limit your portions if they already come in a single serving
Enjoy!
-Kelsey
by kelsey | Jul 18, 2018 | Diet, Weight Management, Wellness/Health
July and August are typically known to be our hottest months out of the year, which is why I thought it was perfect timing to discuss proper hydration procedures to ensure you do not suffer from any heat related illnesses such as heat stroke or dehydration. With the high temps and humidity, it’s extra important to make sure you get enough fluids! It is important to stay hydrated throughout the day, as it is too late, if you wait to get a drink when you feel thirsty. Especially for those older adults, it takes longer for them to feel thirsty even though they may be severely dehydrated.
Tips for getting adequate fluids:
•Keep a glass or bottle of water with you during the day so you can sip on it. Drink when you are thirsty and even when you are not thirsty.
•Drink more water instead of sugary beverages, milk and juice to avoid those extra hidden calories. Alcohol will increase your water loss. Plain water always works the best.
•Increase your fluid intakes if your diet is high in fiber, protein or salt.
•On days where you may be sweating alot or burning extra calories such as an all day softball tournament in 80-90 degree weather, or doing yardwork/landscaping in the heat all day…you may need to add electrolytes such as Gatorade or Powerade. I prefer G2 Gatorade as it’s lower in sugar, yet still has plenty of electrolytes. **Please note, these drinks are not necessary when you’re doing less than an hour of light activity or more sedentary activities as they just add extra calories and sugar.
•Consult with your doctor or dietitian if you are on a fluid restricted diet and would like further help with your hydration needs.
Use the above chart to determine your hydration level by the color of your urine.
-Kelsey
Graphic Reference:http://www.brownsburgathletics.com/images/urine.gif
by kelsey | Jul 12, 2018 | Cooking Tips, Diabetes, Diet, Food, Weight Management, Wellness/Health
Although carbs are our primary source of fuel, it is very important to combine carbs with protein so that you feel satisfied and don’t hear your stomach growling an hour later. Pairing them together can also aid in stable blood sugar and energy control.
In addition, eating protein with your carbs will help to repair those muscles that you’re using during various activities in the summer and will also help you recover faster. Examples of pairing include:
*Cheese Stick + Whole Grain Crackers
*Peanut Butter + Banana or Apple
*Greek Yogurt + Granola
*Almonds + Fruit
-Written by Rachel Astleford, SDSU Dietetic Student
by kelsey | Jul 11, 2018 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Summer is the perfect time to go on a hike or day trip to the lake. Homemade snacks that are filling and full of protein and carbs can help you keep hunger at bay so you can power through your hike or enjoy the lake for several hours on end. Below are some easy snacks that contain both protein and carbs that you can pack in a cooler or grab on your way out the door.
¨ Spread peanut butter on whole wheat bread and add some sliced bananas and almonds for a tasty and crunchy sandwich
¨ Pack some hardboiled eggs in the cooler for a quick snack that’s easy to grab
¨ Mix peanuts, raisins and dark chocolate chips together and toss the mix into a sandwich bag for a trail mix on the hiking trail
¨ Dip celery and carrots in hummus topped with pepper and salt for a savory snack on the lake
¨ Make your own yogurt parfait made with Greek yogurt topped with berries and granola to put in the cooler for later.
-Written by Rachel Astleford, SDSU Dietetic Student
by kelsey | Jul 10, 2018 | Cooking Tips, Diabetes, Diet, Weight Management, Wellness/Health
During hot summer days when it’s fun to be outside and spend several hours jet skiing or swimming, it can be easy to forget to drink water. It’s important to keep yourself hydrated so that you don’t jeopardize your health. Staying properly hydrated helps to reduce your risk of getting injured and helps to keep your blood pressure at a normal level. Read below to calculate what amount of water you should be consuming daily so that you can continue to spend hours in the sun without worrying about dehydration.
Generally, it is recommended to drink 8 eight ounce cups of water daily. However, during long days in the sun, you may need to consume more than 64 ounces of water. Every person has a different weight, and that affects how much water you should consume. An easy way to figure out the amount of water to drink is to divide your body weight (in pounds) by two and that number is how many ounces you should consume. For example, a person weighing 150 lbs should aim for 75 ounces of water daily.
Here are some ways you can change up your water so that it’s more exciting to drink:
- Squeeze in some lemon or lime and add frozen tropical fruit
- Try a flavored sparkling water to get that soda taste without all the calories and sugar
- Make it a game with yourself and challenge yourself to drink some water every time you use your phone
-Written by Rachel Astleford, SDSU Dietetic Student
by kelsey | Jun 28, 2018 | Cooking Tips, Diet, Food, Holidays, Weight Management, Wellness/Health
July 4th is such a fun holiday to gather with friends and family and enjoy delicious food and outdoor activities. Food is usually a very large part of this holiday, as it should be! Making fun recipes and eating delicious food is very enjoyable. There are a few very easy switches that you can make to improve the nutritional value of typical “grilling” type foods. Enjoy the day and truly embrace the quality time with your family!
- Switch to whole grains.
- This is one of the easiest switches you can make! Instead of purchasing white buns and bread, purchase things that are made of whole grains.
- Use fruit where you can!
- Everybody seems to love refreshing fruit on a hot summer day so add fruit in where you can. You can even do something as cool as making a watermelon cake instead of cupcakes or in addition to them. Another option is to make fruit kabobs and a fresh fruit salad.
- Add in your Veggies.
- Veggies can be added to many salads or slaws. A veggie pizza is always a good option and so delicious!
- Choose lean meats.
- Be sure to use meats such as chicken, turkey, or 90% lean hamburger.
- Offer non-alcoholic alternatives.
- It can be super easy to sip on alcoholic drinks throughout the day but if you have alternatives around it could help remind you to choose other options. Sparkling water with fresh fruit is very hydrating and satisfying.
These are a few easy things that you can implement into your 4th of July for a fun and healthy day! For more recipes and ideas for food to make, click HERE! Have a fun and safe Fourth with your family and friends!
Kylie Serie, SDSU Dietetic Student
