by kelsey | Nov 21, 2012 | Holidays
Happy Thanksgiving to you! The Thanksgiving holiday is always a fun one enjoyed by all as we stuff ourselves and then resort to the couch to watch football or the start of the holiday tv shows. Here are some tips for you to get through the holiday without putting on all those undesired extra pounds.
- Survey the entire table before you take any food. Decide what foods are worth eating and what can be ignored, and then stick to that decision. Why waste calories on foods that don’t bring you pleasure?
- Eat a snack before you leave home. If you arrive at a party starving, you’ll be more likely to overindulge.
- Eat your calories instead of drinking them. Stick to lower calorie or calorie-free drinks (diet sodas, water, light beer, or wine spritzer) instead of punches, eggnogs, and mixed drinks that can have up to 500 calories per cup.
- Sip a large glass of water between every alcoholic drink or non-alcoholic punch or eggnog. This will help keep you hydrated and you’ll drink fewer calories by the end of the night.
- When you are the host or hostess, include nutritious and lower-calorie foods like fruits, vegetables, and lean meats on the menu. When you are a guest, bring along a lower-calorie dish to share.
- Try not to hang out near the food. Find a comfortable spot across the room and focus on people instead of eating.
- Watch your portion sizes. Don’t cover your plate completely with food. In most cases, especially when it comes to holiday sweets and alcoholic beverages, less is better. Use a smaller plate or bowl.
- Drop out of the “clean plate club”. Leave a few bites behind every time you eat, especially if you are eating something you don’t really care for.
- Enjoy your favorite holiday treats but take a small portion, eat slowly, and savor the taste and texture of the wonderful foods of the season.
- Skip the pie crust and go for the filling.
- Choose light meat over dark meat.
- Use home-made cranberry sauce over canned cranberries that are jam packed with added sugars.
- In soups, sauces, puddings, and desserts: Replace whole milk or cream with low-fat milk, evaporated fat-free milk, or nonfat dry milk.
Lighten up your recipes:
- 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 in recipes: Use 2 egg whites or 1/4 cup egg substitute.
- In place of regular cheese: Use fat-free or reduced-fat cheese
More importantly is ENJOY your family and friends and all that have to the THANKful for!
-Kelsey
by kelsey | Oct 31, 2012 | Holidays, Weight Management
Happy Halloween! Today is always a fun-filled day for kids and families and of course involves a lot of candy. As a child I remember it was our goal to get our Halloween bags FILLED to the brim with goodies! I don’t remember ever actually eating it all, but there are many kids that would! Last week, I got a kick out of Wednesday night sitcom “The Middle” as Brick, their youngest son ate his entire bag of candy in one night and his parents were mortified! Halloween is a fun time, however it’s also the perfect time to talk to your kids about the importance of moderation. Before your kids leave for trick-or-treating tonight, set some ground rules about how and when the candy will be consumed. Spreading the candy out over a period of time and following a “Treat-Schedule” will allow them to enjoy it, but not over-do it. Encourage them to make piles of their favorite candy and not-so-favorites and consider donating the not-so-favorites to a local shelter or send to those serving our country overseas. And most of all, encourage your child to focus on the fun of the holiday which includes being with friends and family and dressing up, with less focus on the candy.
Enjoy the day!
-Kelsey
by kelsey | Oct 25, 2012 | Diet, Holidays, Weight Management
It’s that time of year again. Not only are the aisles of Wal-Mart strewn with witch hats, zombie make-up and fairy wings, but of course there is the looming aisle of Halloween candy. It can be easy to over indulge on treats this time of year. Most of the candy passed out to trick-or-treaters comes in “fun size” or “mini” portions. However, looks can be deceiving; people often believe that since they are smaller in size, more can be consumed. Calories from Halloween candy can quickly add up. For example; 3 mini snickers bars pack 300 calories. To burn off that many calories you would have to walk at a brisk pace for 1.5 hours or run for 40 minutes.
Fortunately the 31st of October doesn’t have to mean automatic weight gain. Try waiting until the day before to buy treats to pass out. You will be less likely to feel the need to nibble if you don’t buy it a month ahead of time. Keeping it out of site, such as up in a closet you rarely use, can help you forget that it’s even in the house. The biggest challenge with Halloween candy is the leftovers. After the trick-or-treaters have come and gone we are often left with the reality that we stocked up for 400 doorbell ringers, and only got 15. Buying candy that you don’t like is an easy way to keep you from eating it both before and after the holiday.
Halloween Treats to Try
Sugar-free gum
Boxes of raisins
Animal crackers
Pretzels
Trail mix
Fruit snacks
Lollipops
Non-Candy choices: stickers, small toys, erasers, etc.
Halloween Tricks to Avoid
Candy bars
Caramels
Fudge
Skittles
M&M’s
-Kelsey
by Dan | Sep 3, 2012 | Equipment, Exercise, Family, Holidays, Motivation, Wellness/Health
Labor Day is an American federal holiday observed on the first Monday in September that celebrates the economic and social contributions of workers. You are all appreciated! Labor Day has also come to be celebrated by most Americans as the symbolic end of the summer. You need to get out and enjoy the weather while you can.
As posted by Tori Simon, this was the Paint the Town Pink 5k run/walk this last friday, August 31. You can see Sarah, #106. It was a little windy, but a great night to get out and join others to work together for a good cause, helping to raise money and awareness for breast cancer patients. We think we may work hard and need time off, or work hard exercising, but you need to put yourselves in these patients shoes, and then you will realize what work is, and the struggles they go through. Joining in on a walk/run seemed liked the least we could do.
The weather will be changing soon. Before long, it will get colder, and getting outside for exercise will be tougher. You always have the option of using exercise equipment inside, but there is nothing like being out in the open, enjoying the fresh air, and having a lot better scenery to look at. Here you see my family all working out on exercise equipment on our last vacation in August. If we can’t be outside, we find alternatives. Staying fit is important to our family, and we want it to become important for you.
Exercise is our Labor “of Love” Day, today and everyday! Keep moving everybody! Hope you had a great Labor Day off!
Dr. Dan
Consecutive Exercise Day #: 1803
by kelsey | May 3, 2012 | Food, Holidays, Weight Management
Are you going to celebrate Cinco de Mayo with a Mexican feast this weekend? When we think of Mexican cuisine, we often think of chips and salsa, largely stuffed burritos, and Mexican rice and beans. In addition to the tasty foods, Cinco de Mayo is often celebrated with alcoholic beverages as well. The calories in these foods and drinks can add up quickly if you are not mindful and careful! If you are able to help plan part of the menu, try incorporating produce into your menu, such as fresh fruits and vegetables such as a crisp salad, mangos, tomatoes, and peppers. In addition, you’ll want to be careful of the added fats that come in the fried tortilla chips, sour cream, and cheese. Try using more seasonings versus the extra cheese and sour cream to add flavor. You can also choose low fat options to lighten the calories. In addition, baking, broiling, and grilling will reduce the fat in your dishes as well. Lastly, the calories in your alcoholic beverages add up quickly, especially in mixed drink choices such as margaritas and daqueries. Choosing a ‘on the rocks’ drink versus the slushy drinks and skip the sugar and salt on the rim of the glass to lessen calories. If you prefer beer, a light beer will greatly reduce calories compared to the regular. And most of all have fun! We often put so much focus on the food, we forget about the real meaning of celebrations…family, friends, and fellowship! Enjoy visiting and socializing and practice moderation with the food!
For more tips and recipes visit: http://www.eatright.org/Public/content.aspx?id=6442469607
Happy Cinco de Mayo!
-Kelsey
by kelsey | Apr 5, 2012 | Holidays
With Easter just a few days away, you are most likely busy preparing those Easter baskets for your kids, grandkids, etc. Typically Easter baskets are filled with lots of calorie filled candy and sweets, however they don’t nessarily have to be! Easter baskets can still be fun for kids when they are filled with fun non-food items. As you’re preparing those baskets here are some suggestions for you that aren’t loaded with sugar and calories.
- Stickers and sticker bookes
- Temporary tattoos
- Jewelry or beads and string to make your own jewelry
- Barrrettes, hair bands, nail polish
- Music- CDs, Itunes cards, etc
- Small toy cars, small toys
- Playdough
- DVD
- Disposable camera
- Musical instrument
- Mini planters and ssed
- New shovels, pails, sand toys, and sunglasses for spring and summer
We wish you all a very blessed and happy Easter!!
-Kelsey
