by kelsey | Oct 19, 2011 | Cooking Tips, Diet, Food, Weight Management
We had some very tasty veggies last night at our STRIVE 2 Survive lecture. Jeff Gamber and County Fair prepared cooked mixed vegetables roasted with rosemary. Since they were so tasty, I thought I’d share the recipe with the rest of you as we all strive to get more vegetables in our diet!
1/2 red onion
3 yams chunked
1 green pepper sliced
1 red pepper sliced
1 pkg whole mushrooms
1 pkg baby carrots
1 pkg fresh rosemary
1/2 cup olive oil
Combine all ingredients in a 9×13 cake pan with olive oil in the bottom. Sprinkle with rosemary (do not use the stems) and bake uncovered for 1 hour.
Enjoy!
-Kelsey
by kelsey | Oct 18, 2011 | Diet, Weight Management, Wellness/Health
This picture above is one of my all time favorite snacks and/or a small meal. The peanut butter provides a great source of protein, the whole grain toast gives you some excellent fiber and nutrients, the banana adds some more great vitamins and minerals, and the drizzle of honey gives you a little natural sweetener. I also add a glass of skim milk to give me some calcium and vitamin D! Pairing up protein and whole grains provides satiety and helps keep your blood sugar more stable. Other examples of pairing snacks are whole grain crackers like Triscuits or Wheat Thins with a little low fat cheese or a handful of almonds and a handful of grapes or an apple. When you start balancing your meals and snacks like this, you’ll find you will be less hungry in between meals, which will prevent overeating at meal times. Give it a try!
-Kelsey
by kelsey | Sep 6, 2011 | Diet, Food, Weight Management, Wellness/Health
This weekend was a crazy one for us! My niece was born last week so we made a trip to the cities to meet her (isn’t she darling!) and then came back for the South Dakota State Fair. We were basically on the road for 4 days with the 2 trips which makes eating healthy a challenge! A few tips to help you with this challenge is to always pack some healthy snacks and a cooler with healthy drinks. Some of our favorite snacks are whole wheat crackers like Wheat Thins or Triscuits and cheese, light popcorn, and trail mix. Another idea is to pack a small loaf of bread and lean lunch meat to make your own sandwich instead of driving through the drive-thru. To stay away from pop, try unsweetened tea or good ol’ water. Eating on the road has it’s challenges, but planning ahead can help you be more successful.
We are excited to start our fall session of STRIVE today. We still have some room, so contact us today to get enrolled!
-Kelsey
by kelsey | Aug 25, 2011 | Diet, Food, Heart Health, Wellness/Health
This last weekend I made fresh salsa for the first time! I was excited for this adventure and am pleased with my end product. Tomatoes are a great source of lycopene with is an antioxidant essential in disease prevention. Tomatoes are also low in calories, making them a great addition to your meals or snacks. One of my favorite treats is chips and salsa. We all know that chips aren’t the best for you, but there are some that are better than others. I highly recommend the whole grain tostito type chips. They are whole grain and very tasty. Just remember to be conscious of your portions!
-Kelsey
by kelsey | Aug 24, 2011 | Diet, Food, Heart Health, Weight Management, Wellness/Health
As I drove along Hwy 212 yesterday, I couldn’t help but notice the multiple vendors selling fresh garden produce! This time of the year is an excellent time to work on increasing your fruit and vegetable intake. As I have discussed before, we need at least 5 servings of fruits and vegetables a day to promote heart health and weight management. When you dish up your plate, half of it should be fruits and vegetables. Whether you get your produce from a local gardener, farmer’s market, or grocery store, I encourage you to work on adding variety to your meals and snacks by trying new produce. You can also try various preparation methods of the produce to make it more appealing. Tomorrow I am going to discuss tomatoes as I made up some fresh salsa with the abundance of tomatoes I have gotten from friends and family lately.
-Kelsey
by kelsey | Aug 3, 2011 | Diet, Food, Weight Management
Most of you would probably never guess where my good friend and fellow Brown Clinic Physicians Assistant Stefanie Kranz and myself went for lunch today….McDonalds. Now you’re probably thinking why would 2 health professionals choose one of the so-called worst fast food restaurants to eat lunch at! Well, the main reason was that we were crunched for time, which I’m sure applies to many of you as well. However we also wanted to go somewhere that had good salads. Yes, you read that correctly, salads! In the last few years fast food places such as McDonalds have really improved their menus and now offer several health conscious choices. Before you order the typical value meal, look for other options such as a tasty summer salad, yogurt parfait, or even a smoothie over the icecream treat. Another tip is to share a meal if you really want those fries. This will allow you to get your fix, while still being mindful. Key words to look for are grilled, baked, broiled (stay away from breaded items) and watch out for the extra sauces added to burgers, sandwiches, etc. You can also look up their nutrition information online to help you make a good choice!
-Kelsey
