by kelsey | Jan 5, 2012 | Food
One of my favorite parts of our STRIVE lectures is the treats County Fair provides. Jeff Gamber and his staff do an excellent job showcasing their produce and healthier products. On Tuesday, we had veggies, oranges, and low sugar hot chocolate. I will talk about the hot chocolate in another post as I didn’t feel it was very fitting on such a WARM (and beautiful) January day like today! Rather today, I want to focus on oranges. As you should know by now, we need at least 5 servings of fruits and veggies a day. Since we live in a more northern state that is land-locked, produce can be more expensive. To reduce costs, I try to select the produce that is in season and right now the oranges are awesome! Oranges are an especially great source of vitamin C, but also include many other great vitamins and minerals. Instead of grabbing the chips or candy, try treating yourself to a tasty orange for your next treat.
-Kelsey
by kelsey | Dec 1, 2011 | Diet, Food, Heart Health, Wellness/Health
Ever heard that saying? I had a recent request to discuss foods that help keep our skin healthy and glowing and that saying came to mind when thinking of this specific topic. What eat truly does make a difference in our bodies, not only inside, but the outside too! Diets high in fat and white carbs can cause issues with our skin, whereas a balanced diet, focused on bright colored fruits and vegetables, whole grains, lean meats, and healthy fats can truly help make our skin glow. Below is a list of the top foods to promote healthy skin:
- Low fat dairy products & yellow/orange fruits and vegetables such as carrots and apricots: foods high in vitamin A promote healthy skin
- Berries, such as blueberries, raspberries, strawberries, etc: these foods are full of antioxidants, helping promote healthy skin
- Healthy fats founds in salmon, walnuts, almonds, canola oil, and olive oil: these foods contain essential fatty acids helping make our skin healthy and glowing
- Whole grains: contain selenium, which promotes skin health
- Green Tea & Water: green tea contains anti-inflammatory properties and water helps keep us hydrated.
You may notice many of these foods are on the heart healthy list as well, so not only are you going to have glowing skin, you’ll have a healthy heart!
-Kelsey
by Dan | Nov 24, 2011 | Exercise, Family, Food, Holidays, Wellness/Health
Happy Thanksgiving everybody! Here we all are getting the food ready, and about set to sit down. We had just participated in the Annual Hiedeman Turkey Day run/walk earlier this AM, and are now getting ready to eat. We got our exercise in for the day, and can now justify “splurging” a little with the food.
The food was wonderful, and well worth the effort. Sarah and the kids, her mom, brother, and sister even all went out for a walk after eating because it was so nice out. Now they have room to do it again for supper. Are not holidays fun, or what? Have a good Thanksgiving, and hopefully you get to spend some time with your family. I will post some pictures of the race today later this week.
Dr. Dan
Consecutive Exercise Day #: 1519
by kelsey | Nov 17, 2011 | Cooking Tips, Food, Holidays
With Thanksgiving a week away, many are starting to think about getting their holiday groceries and starting the prep work for the holiday feast. As you look at your recipes and menu, take some time to further examine ways to lighten up your recipes. Try these tips:
- In soups, sauces, puddings, and desserts: replace whole milk or cream with low fat milk, evaporated fat free milk, or nonfat dry milk
- To make dips and toppings: use low fat or nonfat cottage cheese or sour cream
- To make salad dressings: use nonfat yogurt or low fat buttermilk
- In place of 1 whole egg: use 2 egg whites or 1/4 c egg substitute
- In place of regular cheese: use fat free or reduced fat cheese
Next week we’ll discuss some strategies for staying on track with healthy eating with all the temptations that the holiday foods involve. And be sure to come visit us at the Brown Clinic booth at the Women’s Escape on Saturday!
-Kelsey
by kelsey | Nov 10, 2011 | Food
As Thanksgiving approaches, you may be thinking about your grocery list and all the goodies you will be making. Jeff Gamber and County Fair prepared a healthy pumpkin pie for us on Tuesday and I couldn’t resist sharing the recipe. The recipe has some great substitutions for lightening the sugar, fat, and calories. Give it a try and enjoy!
Healthy Pumpkin Pie
15 oz can pumpkin
8 oz skim or low fat soy milk
3 egg whites
2/3 reduced fat graham cracker crust (take off the sides of the crust and discard)
¾ c Splenda
Pumpkin pie spice
2 egg whites for the crust
Preheat oven to 425 degrees. Mix pumpkin, milk, and egg whites until smooth. Gradually stir in Splenda ¼ c at a time. Add the pumpkin pie spice, taste and add more if needed. Pour into crust and spread evenly. Bake for 15 min then reduce the temp to 350 degrees and bake for another 45 min. Let cool and serve your favorite way. To make the crust less soggy beat the egg whites and brush over the crust and bake for about 5 min. at 350 degrees.
-Kelsey
by kelsey | Nov 9, 2011 | Food
Last night at our STRIVE 2 Survive lecture we had some tasty salmon cakes. This is a great way to get some omega 3 fatty acids from your salmon in a tasty treat. I was skeptical at first, but these actually have a great taste. Next time you’re looking for something new and tasty to make, give these a try!
Salmon Cakes Appetizer
1 box Zatarans Salmon Cake Mix
16 oz can Shurfine Pink Salmon (can also use poached walleye)
1 egg
¼ c fat free mayo
½ c cold water
Mix all ingredients thoroughly. Let stand in the refrigerator for 30 min. Mold salmon cake mixture into small patties. Fry in olive oil until brown.
Dipping Sauce: 1 c fat free mayo, 1 tbsp hot sauce, mix together well.
-Kelsey
