by kelsey | Oct 23, 2018 | Diet, Food, Weight Management, Wellness/Health
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 sight, 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 and you can always donate it to get it out of your house. Below are some healthier options to pass out next week!
Halloween the Healthy Way….treats/prizes to try:
Sugar-free gum
Boxes of raisins
Animal crackers
Pretzels
Trail mix
Fruit snacks
Lollipops
Non-Candy choices: stickers, small toys, erasers, etc.
Pictured above my busy bee Corbin last year. Be sure to check back to our blog on Halloween for this year’s costume!
-Kelsey
by kelsey | Sep 13, 2018 | Cooking Tips, Diet, Family, Food, Weight Management, Wellness/Health
School is in full swing now! Are you in need of some school lunch ideas? Check out these ideas below!
- Conventional sandwiches—deli turkey, chicken or roast beef, peanut butter (if it’s a peanut safe school) and jelly, cheese, bagel and cream cheese, bagel and peanut butter, vegetarian pita pocket, tuna fish, chicken salad
- Unconventional sandwiches—hummus and pita bread, cheese and crackers, cream cheese and jelly, cream cheese and olives, sunflower butter, soy-nut butter, wrap filled with vegetables and cheese or deli meats, quesadilla, calzone, stromboli, Canadian bacon with lettuce and tomato
- Conventional alternatives to sandwiches—dinner leftovers (meat/chicken/fish/pork, grains, pasta or potatoes, vegetables), cheese and crackers, leftover pizza, soup, stew, takeout leftovers
- Unconventional alternatives to sandwiches—single-serving cereal or cereal from home in storage container (just add milk), scrambled eggs or hard-boiled eggs, yogurt with granola, chili, pancakes or waffles, nuts (if school allows), homemade smoothies, bean salad, homemade muffin, string cheese.
- Fruits—apple, pear, banana, grapes, berries, orange, grapefruit sections, canned fruit in juice, fruit cocktail, grapefruit sections, cherries, pineapple chunks, melon, pomegranate, guava, papaya, tangerines, clementine, fruit salad
- Vegetables to eat raw, steamed, or with dip—cucumber slices, celery, carrots, green beans, snow peas, blanched broccoli, asparagus, cauliflower, grape tomatoes, beets, corn, salad, guacamole, bean salad
- Snacks—fruit snacks, sunflower seeds, baked potato chips, pretzels, multigrain crackers, high-fiber granola bar, graham crackers, applesauce, multigrain chips or tortilla, dried fruit, tube yogurt (try freezing), cereal bars, dry cereal, banana chips, dried peas, breadsticks
Always be sure to give them some money to buy their milk to go with their meal as well! Adequate calcium intake in childhood is essential for bone strength later in life!
-Kelsey
(Adapted from http://www.consultant360.com/n411/content/lunch-box-suggestions-children)
by kelsey | Sep 12, 2018 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Fall is a wonderful time of year, the leaves begin to change, children are back to school, and the temperature starts to cool off. With all of these changes that are taking place you may find it hard to get away from all of the summer time BBQ and picnic eating habits. A way to help you get back to healthier eating habits is to start using some seasonal vegetables. Fall vegetables are great tasting and easy to cook with. Swapping out a regular potato for a seasonal sweet potato is a simple and easy way to get more bang for your buck. Sweet potatoes are much more nutrient dense which means that they contain more nutrients in a serving compared to a regular potato of the same size. A quick and easy recipe for sweet potatoes is to make sweet potato fries in the oven. Another fun way to incorporate seasonal vegetables is to make Kale chips in the oven. These make for delicious and healthy after school snacks for your children when paired with a low-fat cup of milk.
Baked Sweet Potato Fries: First, peel and wash the potatoes and cut them into strips around a ¼ in thick. Second, place in a bowl and toss with olive oil, paprika, salt, and pepper then place on a baking sheet lined with parchment paper. Lastly, place the baking sheet in a preheated 450-degree oven for 10-15 minutes or golden brown and crispy.
Kale Chips: kale is classified as a super food and is packed with antioxidants along with vitamins and minerals. First, cut up the kale into bite size pieces then in a bowl drizzle olive oil over the pieces then toss so the olive oil coats the pieces evenly. Second, salt and pepper the kale to taste and then place on a baking sheet and place into a 350-degree oven for 10-15 minutes or until edges are slightly brown.
-Kelsey Raml, MS, RD, LN
by kelsey | Aug 23, 2018 | Diet, Exercise, Family, Food, Goals, Weight Management, Wellness/Health
School is starting this week and that means homework, studying, and activities! We often forget about the importance of our health due to the fact we get consumed by our studies. Making health a priority during school is important and can be much easier than most would think. Whether you’re in elementary, high school, or college, here are some healthy tips to keep a healthy balance between nutrition and school:
•Pack healthy snacks/lunches: One main reason students establish unhealthy eating habits is because of how busy their schedules are. Packing healthy snacks to bring to class or to your study spot makes it easy to skip the junk food and extra caffeine.
•Hit the gym/use recess: Elementary students should use their recess period to add some extra physical activity to their day. Many universities have wellness/rec centers that are free for students to use. Take advantage! Working out for as little as 30 minutes a day can make a big difference.
•Get a good night’s sleep: Sleep puts our bodies into an anabolic state, meaning that our muscles grow and recover from break down. Getting enough sleep each night is vital for our body to reach its peak potential and function properly.
•Eat breakfast: Skipping breakfast is very common for students of all ages. Eating breakfast helps keep you fuller throughout the day, making it easier to lay off the junk food. Eating in the morning also gives students more energy and makes them more attentive during class.
•Walk/bike to school: Walking or biking to school instead of driving is an easy way to burn a couple extra calories during the day.
There are multiple ways we can stay healthy during the school year. Make sure to stay health conscious and you will have no problem keeping a healthy lifestyle.
-Kelsey
by kelsey | Aug 22, 2018 | Diet, Food, Weight Management, Wellness/Health
If you’re a parent with school age children, you have probably witnessed this scenario many times: your child comes home from school or an activity and they are starving! They rummage through the cupboards and try to find something “good” to snack on until supper is ready. Snacks in between meals help provide the body with energy and aid in metabolism and blood sugar control, but the key is making a healthy snack as junk foods will only provide empty calories, leaving you hungry and looking for more later on.
Below are some healthy snacks for kids. With school starting tomorrow, I thought this topic was worthy of discussing again!!
Healthy Snacks for Kids
Inside-Out Sandwich: Spread mustard on a slice of deli turkey. Wrap around a sesame breadstick.
Rocky Road: Break a graham cracker into bite-size pieces. Add to low-fat chocolate pudding along with a few miniature marshmallows.
Mini Pizza: Toast a whole-wheat English muffin, drizzle with pizza sauce and sprinkle with low-fat mozzarella cheese.
Spread mustard on a flour tortilla. Top with a slice of turkey or ham, low-fat cheese and lettuce. Then roll it up.
Sandwich Cut-Outs: Make a sandwich on whole grain bread. Cut out your favorite shape using a big cookie cutter. Eat the fun shape and the edges, too!
Banana Split: Top a banana with low-fat vanilla and strawberry frozen yogurt. Sprinkle with your favorite whole-grain cereal.
Apple Pie Oatmeal: Make one packet of microwave oatmeal with low-fat milk. Mix in 1/4 cup unsweetened applesauce. Sprinkle with apple pie spice or cinnamon.
Mix together peanut butter and cornflakes in a bowl. Shape into balls and roll in crushed graham crackers.
Microwave a cup of tomato or vegetable soup and enjoy with whole-grain crackers.
Fill a waffle cone with cut-up fruit and top with low-fat vanilla yogurt.
Sprinkle grated Parmesan cheese on hot popcorn.
Peel a banana and dip it in yogurt. Roll in crushed cereal and freeze.
Spread celery sticks with peanut butter or low-fat cream cheese. Top with raisins.
Stuff a whole-grain pita pocket with ricotta cheese and Granny Smith apple slices. Add a dash of cinnamon.
Mix together ready-to-eat cereal, dried fruit and nuts in a sandwich bag for an on-the-go snack.
Smear a scoop of frozen yogurt on two graham crackers and add sliced banana to make a yummy sandwich.
Microwave a small baked potato. Top with reduced-fat cheddar cheese and salsa.
Make snack kabobs. Put cubes of low-fat cheese and grapes on pretzel sticks.
Toast a whole-grain waffle and top with low-fat yogurt and peaches.
Mix together low-fat cream cheese, mixed dried fruit bits and shelled sunflower seeds. Spread on a toasted English muffin.
Blend low-fat milk, frozen strawberries and a banana for thirty seconds for a delicious smoothie.
Make a mini-sandwich with tuna or egg salad on a whole-grain dinner roll.
Sprinkle grated Monterey Jack cheese over a corn tortilla; fold in half and microwave for twenty seconds. Top with salsa.
Spread peanut butter on apple slices.
Reference: Academy of Nutrition & Dietetics
-Kelsey
by kelsey | Aug 1, 2018 | Exercise, Weight Management, Wellness/Health
Activity in the summer has challenges just like winter– we often use excuses like “we’re too busy, it’s too hot out, it’s raining, etc” to not stay active. Check out the ideas below to help you stay active in the summer and make the most of the nice weather while we have it! These ideas will help you get your 30 minutes of exercise in/day.
- Swimming lessons or sports clubs are a great way for kids to get regular, scheduled physical activity.
- Take in the zoo! You’ll get to explore and check out the animals, but also enjoy a nice walk. My son Corbin loves the zoo–the picture above is of him checking out the tiger. We get great activity in at the zoo!
- Take a walk through the park! Many towns have bike trails or hiking trails that will keep you off the couch. Watertown has an awesome trail system–get out and use it!
- Most yard work is great exercise that will burn tons of calories. Try using a push mower over a riding one for exercise!
- Are you competitive? Join a softball team or go golfing. If it’s rainy outside, bowling is also a fun activity for indoors.
- Sign up for a 5k race! If running isn’t your thing, you can always grab a friend and walk together. Tonight is the Hump Day 5k at the zoo! Join in the fun!
- If you don’t belong to a gym, try exercise videos at home when the weather is acting up.
- Work your muscles if you’re on the lake or river! Waterskiing and tubing are great workouts.
-Kelsey
