by kelsey | Jun 27, 2018 | Cooking Tips, Diet, Food, Heart Health, Weight Management, Wellness/Health
It’s a wonderful time of year to stop by your local Farmer’s Market to pick up some fresh produce and many other products! This can be a popular place for members of the community to gather. There are a lot of benefits of shopping at the farmers market. Just a few of these include getting fresh produce, supporting local businesses, seeing a variety of products and connecting with the community! It can be a really fun way for you and your family to get out of the house and get active on a Saturday morning.
Here is a list of tips that can help you navigate your way through a Farmer’s Market:
- Have a list
- Make a list of the different items that you know you would like to pick up. Often times there is so much offered and so much to look at that it can be easy to get distracted and forget what you came for. Having a list will help you remember!
- Ask Questions
- Don’t be afraid to ask questions about the produce or products that are being sold. There may be a vegetable offered that you have never heard of before but would potentially love! You can even ask how they prepare their produce and get ideas that way.
- Explore
- Even if you are going for a few specific things, take some time to explore other booths and look around at all that is offered. Some booths even have fresh coffee, baked goods, and flowers!
- Pack Reusable Bags
- Many booths do not have plastic bags for you to take your fresh produce home in, so it is always a good idea to have reusable bags on hand.
- Have fun!
- Farmer’s Markets are supposed to be fun and upbeat! Socialize with others and get to really know your community members! You may make a new friend out of the deal.
Check out your local Watertown Farmer’s Market on Saturday’s from 8:00 am to 12:00 pm in the Runnings parking lot!
Kylie Serie, SDSU Dietetic Student
by kelsey | May 8, 2018 | Cooking Tips, Diet, Food, Heart Health, Weight Management, Wellness/Health
May is beef month so I thought it’d be fitting to talk about this powerhouse lean protein!
Did you know that beef is 20% leaner than it was about 15 years ago? There are at least 29 cuts of lean beef which means they meet the government guidelines for lean, meaning each cut has less than 10g of total fat, less than 4.5 g of saturated fat, and less than 95mg of cholesterol (in a 3 oz serving). Lean beef is also a great source of multiple vitamins and minerals such as vitamin B12, selenium, zinc, niacin, vitamin B6, phosphorus, iron, and choline. Here are some tips for you to make beef a part of your heart healthy meals:
- Look for key words such as “round” or “loin” …these are typically leaner cuts
- Choose 90% or greater lean beef. This means in a 3oz serving there is less than 5g of fat in it.
- Use healthy cooking methods such as grilling, broiling, baking, roasting, or braising. The less tender cuts can be marinated in a tenderizing marinade such as salsa or light Italian dressing.
- Trim the fat! Trimming the fat before cooking will help eliminate some of the fat from the cut.
- Cook with fresh ingredients such as lemon juice, peppers, onions, garlic, and herbs instead of adding extra fat to the cut.
- Practice portion control. Select the 3-5 oz serving over the 10oz.
Balance is key to a healthy diet, so be sure to include your fruits and veggies and whole grains along with your lean meat to create a healthy plate. All meat is required to have the nutrition content (label) posted by it in the grocery store. Be sure to use this when you’re selecting your cuts of meat and pay special attention to the total fat and saturated fat content. If you want to learn more about the benefits of beef and explore healthy recipes check out these websites: www.beefnutrition.org and www.beefitswhatsfordinner.com.
-Kelsey
by kelsey | May 3, 2018 | Exercise, Heart Health, Weight Management, Wellness/Health
It’s that time of year again!! Start keeping track of your mileage on the trail for the annual trail challenge with the Watertown Park and Rec!!
Info: If you are into running, walking, or biking the beautiful trails of Watertown, then the Recreational Trail Challenge is for you! From May 1-September 28, keep track of your miles on the trails, and prizes will be given to our top finishers in each category! Make sure to visit our website www.watertownsd.us to get your Rec Trail Challenge tracking sheet or stop into the Park and Rec Fieldhouse located at 1900 West Kemp to pick one up!
Thank you to our sponsors Watertown D.A.S.H, Strive Brown Clinic, and Dan and Sarah Reiffenberger.
by kelsey | Apr 11, 2018 | Exercise, Heart Health, Motivation, Weather, Weight Management, Wellness/Health, Winter
Are you tired of winter yet? Spring is here, but it sure doesn’t feel like it….and we are facing another blizzard this weekend! C’mon weather man….enough already! I think one thing we all have in common right now is that we’re tired of snow, cold, and less than ideal weather conditions. We have had winter for about 6 months now and I think all of us can agree, we are ready for spring and summer to get here! When you’re feeling the blues, it can really get you down in the dumps which can result in overeating, less activity, and depression. Below are a few tips to help perk you up and help you stay positive about life!
Tips for Overcoming the Winter Blues
- 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.
- 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. Vitamin D has been proven to aid in SAD so be sure to get your 3 servings of low fat milk or dairy products. If you aren’t a milk drinker you may consider taking a daily multivitamin with calcium and vitamin D or a vitamin D supplement. Please ask your dietitian, pharmacist, or doctor for the correct dosage.
- Spice up your life: Sometimes getting a new shirt, going to the movies, reading a new and exciting book, or getting new tunes on your ipod will help spice up your life and add some more excitement to your life.
- Get out! Plan a family/friend trip to Sioux Falls, bum around downtown Watertown, or plain just get out of the house! It’s easy to dwell in our sorrows by becoming a hermit and staying inside. We need to get out and get some socialization!
- Think Positive! Dwelling on the negatives can sure take a person down. Instead think about the positives in your life. Tell yourself one positive thing about yourself and your selfworth daily. Focus on the blessings in your life!
- If you feel you are suffering from the blues very seriously then I encourage you to contact your physician for further assistance as we can help you with this!
Spring and warmer temperatures will be coming….hopefully sooner than later! Stay positive, eat right, exercise, and get out…those winter blues will be gone before you know it!
-Kelsey
by Dan | Apr 8, 2018 | Exercise, Family, Goals, Heart Health, Motivation, Wellness/Health
When it comes to kids, the best way to teach them is by example. You can tell them, try to explain to them, or better yet, try to reason with them (Ha!), but the best way to teach them is to show them. Show them by example. They will watch you, and it will just naturally rub off on them. If you are active, and choose good things in regards to your diet, then they will too. They will be like sponges, soaking it all up. Take advantage of those moments, and teach wisely. Sarah and I have always been active, so it was natural for them to start taking an interest in being active themselves. Here I am the morning after one of Grandmas Marathons, with my cheerleading girls giving me support. Of course, they were there for me during the race, and afterwards as well.
They were there for me cheering me on, so of course, as they grew up, and were active in sports, we were there for them as well. That is what families do. They support each other, cheer for each, care for each…they are there for each other! That is why it is important to take care of yourself. This way, you can spend more time with them, teach them…just be with them. We started early with the kids on activities.
We got a Burley to take behind our bikes, and to go walking with when the twins were born. This way we could get out and do things, and they got to come along. We all got to spend time together. We had this Burley for years, until they were all finally old enough to walk on their own, or ride bikes on their own. We got them involved with lots of activities: running, swimming, riding bikes, bowling. Anything to keep us moving. Here we are doing all these activities.
We were a force to be reckoned with as they were growing up. It was not hard to see them doing their activities. The T-shirts they would have for their activities covered their backs from one shoulder to the other!
You can make it work. You can spend time with each other. You can be active together. You can be a family together. Start when your kids are young, and continue as they grow older, and then, I hope, will do other events/activities as we grow older too. The running together already started this past January in Disney with my twins running their first half marathon with us. Those are memories I will cherish forever. By watching them take an interest in their own health as they grew up meant a lot to us. They learned by watching us. You should all do the same. Lead by example. The health benefits are too numerous to count. But, the most important part of all of this is that you get to make lifetime memories that you, and your kids, get to make for a lifetime. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3833
by kelsey | Mar 28, 2018 | Cooking Tips, Diet, Food, Heart Health, Weight Management, Wellness/Health
As we finish out the month of March and National Nutrition Month, I thought I’d test your nutrition knowledge with a little quiz. No cheating by looking at the answers at the bottom! 😉
Nutrition Month Quiz
1. True or false? Each one of us holds the tool to make healthier food choices.
A. True
B. False
2. According to the Dietary Guidelines for Americans, you should “Focus on _____” as you plan your eating pattern.
A. Calories
B. Trying new foods every day
C. Variety, nutrient density, and amount
D. Added sugars and saturated fat
3. Which of the following is not one of MyPlate’s food groups?
A. Protein
B. Fats/oils
C. Fruits
D. Grains
4. True or false? How much we eat is as important as what we eat.
A. True
B. False
5. Fill in the blank. Making small shifts in what you eat _____ add up over time.
A. Can
B. Cannot
Answers:
- A. True. That quote actually comes straight from the Nutrition Month homepage at the Academy of Nutrition and Dietetics. It’s one of the inspirations for this year’s slogan. You have the power to change and improve your eating pattern.
- C. Variety, nutrient density, and amount. These are the 3 keys to a healthful eating pattern. According to the guidelines, “To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts.”
- B. Fats/oils. MyPlate is made up of fruits, vegetables, grains, protein, and dairy. Although MyPlate addresses fats and oils, they do not get their own space on the plate graphic and are instead incorporated within the other food groups.
- A. True. That’s actually a central tenet of this year’s National Nutrition Month celebration. For more information, visit eatright.org.
- A. Can. That’s right, those small shifts can actually make a huge impact. Plus, smaller shifts are easier to sustain over time.
https://foodandhealth.com/nutrition-month-quiz-best-fork/
-Kelsey
