Breakfast helps provide us energy and fuel to get through the day. A lot of times we sacrifice breakfast because we don’t have adequate time. Since many of you are home right now and have kids at home, it is the perfect time to work on improving those breakfast habits! Here are a few ideas for you!
Make burritos, egg sandwiches, quiche that can be frozen and warmed up
Want fresh? Toast an English muffin and top with cheese, egg, ham, & spinach
What a week! This is just the beginning. Things are changing at a rapid pace, and we have no idea what is yet to come. Everybody is scared. We are all trying to figure what is the right thing to do. The challenge comes in trying to calm down all of the fears. No easy task, especially when there is a coronavirus update every few minutes on the radio or tv, or somewhere. You have to trust those around you, and hope everybody else is following the same precautions. Those of us on the front line are trying to do what we can, but we certainly do not have all of the answers.
Control the things you can control, and try to let go of the things you cannot control. All it does it create more stress and anxiety. For me, this is where the exercise comes into play. I still try to get 30-45 minutes a day to workout, even after working all day. I need an escape. I need some time just for me to get ready to take on the next day.
We have it within us. Keep looking. Don’t give up!
Listen! Keep going! Hold on!
Lean on those close to you. Chances are they are feeling the same. Everybody is under stress. Sarah and I are trying to be in clinic all day and put out whatever fires we still can. The capability of doing telehealth has been huge this week trying to stay in contact with patients, and help them with whatever is going on the best we can, without them having to come into the clinic. There is nothing like trying to figure all of this out on the fly as well, especially when we are trying to figure what is all going on in regards to this pandemic, and the changes and recommendations that continuously change from the CDC.
Keep focusing on this. Keep repeating. Keep praying. Keep doing your part to help slow down the spread of this. Help us that are in the medical field to be available for those that are the sickest. Help us help you. We need everybody to do their part in this if this is going to get under control. We cannot do it alone.
I sat in front of the Lake on Saturday taking a break tying to clear my mind, and forget about everything else. The economy is in disarray. My daughter lost her job this week because of it. But honestly, the economy will turn around after this is done. The main point is that we need to remain healthy. For years I have been talking about the fact we need to Strive to Survive. Now more than ever does this come into play. We need EVERYBODY to do their part so Sarah and I can help do our part, along with all of the rest of the medical community. We are all in this together. It is going to take all of us to get through it. Take those mental breaks, and if nothing else, go for a walk and clear your head. Get ready to take on tomorrow. For me personally, in one more day, I will have reached the one year milestone of consecutive exercise days after my major health issue. I was given time. We all need to appreciate the time we all have. Each day going forward will be a new adventure. Be safe everybody, and in the process, keep moving!
Lent is known for Fish Fridays. This article will help you compare the different seafood options fast food restaurants offer and assist in small changes you can make to eliminate some of the excess calories and fat provided from these menu items.
Fast food can be a convenient option when factoring in our busy lifestyles, however, being mindful of what we are putting into our bodies is also important. Many of the options offered provide almost half of your daily 2,000 calorie allowance or more. The table above provides an overview of the different seafood options fast food restaurants offer displaying the number of calories, fat, carbohydrates, protein, and sodium content of the menu items listed. When reading the nutrition facts for menu items above be aware that the totals for the sandwiches do not contain a side of fries unlike the dinners from Culvers, which include the sides in the totals. For example, the Filet-O-Fish sandwich from McDonalds provides 390 calories and the Culvers 2-piece North Walleye Dinner, which includes fries, coleslaw, and a dinner roll provides 1,630 calories. Therefore, choosing to go with the single sandwich and packing a fruit or vegetable to snack on would prevent you from eating most your calorie allowance in one meal.
Condiments are used to improve and heighten flavor but they can add extra calories to the foods we are eating quicker than we expect. For example, the Burger King’s Big Fish provides a total of 510 calories, however, that does not include a side of fries or a drink. Ordering the Big Fish without tartar sauce or removing some of the extra sauce helps eliminate some of the extra calories and fat. For example, the Big Fish without tartar sauce provides a total of 340 calories, which is a difference of 170 calories. Condiments have been called danger foods due to the ‘hidden’ calories many individuals forget to account for when consuming a meal, therefore, being mindful of the amount placed on the foods we are eating is important.
When deciding which fast food restaurant to visit you may attempt to choose the ‘most healthy option’ however, that is not always an easy decision. Subway has always been portrayed as a healthier fast food option especially when compared to McDonalds. However, when comparing a McDonald’s fish sandwich, which contains 390 calories, to the Subway tuna sandwich, which contains 450 calories, McDonald’s fish sandwich has less calories and fat than the sandwich provided at Subway. Therefore, being aware of all the options out there can help you make a better and more informed decision when choosing a place to feed yourself and your family.
Overall, there is no great fast food option to choose all the time. However, making mindful decisions to not include the condiments, adding a side of fruit or salad instead of fries, or just eating the main entree can help eliminate empty calories. Other options for those that participate in the lent season may be to make a peanut butter and jelly sandwich, grilled cheese, cheese quesadilla, waffles, pancakes, eggs, cold cereal, canned tuna, or home cooked fish or shrimp.
Before the month of March got away from me, I wanted to highlight the month is recognized as National Nutrition Month!! March is known as National Nutrition Month, which was created by the Academy of Nutrition and Dietetics. In March of 1973, National Nutrition Week was created to deliver nutrition education messages to the public while supporting the profession of dietetics. The public’s growing interest in nutrition expanded the week-long celebration into a month-long observance in 1980. The campaign each year is to focus on the importance of making informed food choices and developing sound eating and physical activity habits throughout the month of March.
National Registered Dietitian Day is also celebrated the second Wednesday of March. Dietitians are the providers of food and nutrition services committing themselves to helping people enjoy healthy lives. Registered Dietitians:
• Are the food and nutrition experts who can translate the science of nutrition into practical solutions for healthy living.
• Have degrees in nutrition, dietetics, public health or a related field from well-respected, accredited colleges and universities, completed an internship and passed an examination.
• Use their expertise to help individuals make personalized, positive lifestyle changes.
• Work throughout the community in hospitals, schools, public health clinics, nursing homes, fitness centers, food management, food industry, universities, research and private practice.
• Are advocates for advancing the nutritional status of Americans and people around the world.
Dietitians are there to assist in overall health and wellness, not just weight loss. We want to make sure you have the energy you need to fuel your body and be the best version of yourself. Be sure to utilize your local dietitian for any health or nutrition questions you have!
Telehealth appointments are available now as well! Feel free to contact me if interested in working together on your nutrition and wellness!
Many things are going on, and the panic is in high gear. Many things we can control, and many other things we cannot. For me, my escape is to go burn off frustration by working out. We are still supposed to be practicing social distancing with everything going on with COVID-19. For me, I have a corner in my garage–The Reiflex Center. My sanctuary at times. It is my time go escape from life, and work out frustrations, and then feel like I am ready to go take on things again. You don’t need to have a special corner in the garage, or in the house. You just need a spot to do some movement, and very easily can incorporate body weight exercises.
Sarah can do her sit ups…
Me doing resistance exercise for my legs by doing wall sits…
Megan doing her side planks…
Me doing pull ups using my TRX bands. You don’t need to have special equipment to do this. You can do them just using the wall, or get down on the floor and do pushups. If you have not done them in the past, you don’t know how tough some of these can be. They are great for building strength though…and for burning off frustrations!
My corner of the garage with some of the equipment I have. Nothing extravagant, but a variety to utilize! My problem solving corner!
It has melted enough outside where much of the trails are clear to use. Go for a walk! You are outside, and still practicing social distancing! Our dogs love it! The last few days have been colder with the wind, but this coming week we will bet back into the 50’s.
Dakota is always ready to lead the way!
There are many reasons to exercise, now more than ever. Here is a list to start with—now more than ever! You can do these exercises at home. No excuse!
We are in unchartered territory for all of us. We need to keep our heads on. Burn off frustrations and fears by doing some activity. Take our minds off of everything for a short time. We need to feel like we are ready to take on things again as they come. Each day brings something else. Be ready to tackle it head on. Keep moving everybody!
There are a lot
of mixed emotions going on right now due to COVID-19–fear, anxiety,
uncertainty, etc. It can certainly wear a person out mentally and
physically….which can result in overeating, less activity, and depression.
Right now there are a lot of things we cannot control, so we need to focus on
those things we can control. Below are some tips to help you stay healthy and
well inside and out!
Tips
for staying well inside and out:
•Get active! Activity produces natural endorphins that boost mood. Try getting at least 30 minutes of activity in
a day…if you can do more, the better. You do not need to go to the gym—go for
a walk outside, play in the yard, turn on the music and dance, go for a
scavenger hunt!
•Eat Right:
healthy eating will make you feel healthier inside and out. Aim to get at least
5 fruits and veggies a day, include whole grains, lean meats, and healthy fats.
Avoid junk foods!
•Spice up your life: Browse the online
boutiques, take a bubble bath, reading a new and exciting book, download some
new tunes, or watch a new show or movie to help spice up your life.
•Think
Positive! Dwelling on the negatives can sure take a person down. Instead
think about the positives in your life. Call or facetime your loved one you
haven’t talk to in a while. Think happy thoughts (like this picture—awwww J). Pray, meditate, and focus on the
blessings in your life!
This too shall
pass and hopefully we will all fare better by following the recommendations for
hygiene and social distancing. Stay healthy and safe everyone!
