by kelsey | Oct 25, 2011 | Cooking Tips, Food, Weight Management
Applecrisp is one of my all time favorite fall treats. I was in the baking mode this weekend and decided this treat sounded pretty tasty. We all know sweets are not the best for us, but there are ways to get your sweets without over-doing it. First off, is portion control. Having a smaller amount allows yourself to get your fix but not over-do it, Below was the piece I enjoyed last night. You will also want to eat slower and savor the taste!
In addition to portion control, recipe modification can help. You can relace the butter or shortening with applesauce, prune puree, or oil. Or instead of using the whole egg, use 2 whites to one egg. You may want to try a sugar substitute or reduce the sugars in your recipes as well. I personally enjoy desserts with fruits such as apple crisp, rhubarb, blueberries, etc as they are often a little ‘lighter’ than the heavy chocolate, fudge, cream desserts. Next time you’re looking to bake a treat, take a second look at your recipe and see if you can make any adjustments!
-Kelsey
by kelsey | Oct 20, 2011 | Food, Weight Management
Are you getting adequate whole grains in your diet? At least half our grain intake should be from whole grains. Examples of whole grains include whole wheat/whole grain breads, cereals, crackers, pasta, brown rice, wild rice, and many more! When you are purchasing a product at the store, double check the ingredient list to make sure that 1st ingredient says “whole grain” or “whole wheat”, “enriched” means it’s still white and not the best choice! This white wheat variety of flour is a great way to get more fiber and nutrients in your recipes without changing the texture and taste much. Give it a try as you start to get your holiday baking list ready!
-Kelsey
by kelsey | Oct 19, 2011 | Cooking Tips, Diet, Food, Weight Management
We had some very tasty veggies last night at our STRIVE 2 Survive lecture. Jeff Gamber and County Fair prepared cooked mixed vegetables roasted with rosemary. Since they were so tasty, I thought I’d share the recipe with the rest of you as we all strive to get more vegetables in our diet!
1/2 red onion
3 yams chunked
1 green pepper sliced
1 red pepper sliced
1 pkg whole mushrooms
1 pkg baby carrots
1 pkg fresh rosemary
1/2 cup olive oil
Combine all ingredients in a 9×13 cake pan with olive oil in the bottom. Sprinkle with rosemary (do not use the stems) and bake uncovered for 1 hour.
Enjoy!
-Kelsey
by kelsey | Oct 18, 2011 | Diet, Weight Management, Wellness/Health
This picture above is one of my all time favorite snacks and/or a small meal. The peanut butter provides a great source of protein, the whole grain toast gives you some excellent fiber and nutrients, the banana adds some more great vitamins and minerals, and the drizzle of honey gives you a little natural sweetener. I also add a glass of skim milk to give me some calcium and vitamin D! Pairing up protein and whole grains provides satiety and helps keep your blood sugar more stable. Other examples of pairing snacks are whole grain crackers like Triscuits or Wheat Thins with a little low fat cheese or a handful of almonds and a handful of grapes or an apple. When you start balancing your meals and snacks like this, you’ll find you will be less hungry in between meals, which will prevent overeating at meal times. Give it a try!
-Kelsey
by kelsey | Sep 27, 2011 | Weight Management, Wellness/Health
As I read Dr. Dan’s post today, I couldn’t help but smile and be proud that I get the opportunity to work with him and be a part of this awesome wellness team at the Brown Clinic. He truly is a great role model for “practicing what he preaches.” As he stated, getting into the habit of exercising daily has now resulted in a total lifestyle change and part of his daily routine. This is exactly what we like to promote with STRIVE 2 Survive….lifelong healthy habits!
Lately I have had an over-abundance of questions regaring many fad diets out there. As I examine each one through, I always find something missing when compared to the recommendations of MyPlate and the USDA’s Dietary Guidelines. Fad diets are usually missing one part of the puzzle, whether it may be a food group such as carbs or it recommends not exercising. These characteristics are why it is labeled a fad diet. You may lose weight for a short period of time, however your body really can’t go forever without the balance of nutrients recommended by MyPlate. Try working on one or two goals that will become habit and eventually a lifestyle. For example, if you aren’t a water drinker, try setting a goal of at least 5 glasses a day and gradually work up to 8. Or if you are wanting to get more fruits or vegetables in your day, set a goal to get at least one at each meal. Gradually this will become habit and part of your daily intake.
-Kelsey
by kelsey | Sep 22, 2011 | Weight Management
The American Dietetic Association has a great public feature to their site that offers great nutrition tips. I thought I’d share these with you as you work to trim your waistline. These tips don’t require huge changes, however will give you great results!
- Downsize Your Dishes. Use smaller plates and bowls to help you eat less. We tend to fill up the dish we’re using and then eat it all. Our brains also think we are getting more when the same amount of food is placed in a smaller dish.
- Savor Your Meals. Eating slowly helps you consume only what your body needs to feel satisfied. Eating too quickly, in less than 20 to 30 minutes, leads to overeating and feeling uncomfortably full afterwards.
- Leave Some Food on Your Plate. This is especially important if you grew up in the “clean plate club.” By leaving even a few bites, you can focus more on your internal signals of satisfaction and less on eating food just because it is there.
- Don’t Eat Out of a Bag or Box. When you eat out of a package, you are likely to keep eating until it’s all gone – no matter how many servings the package actually contains. Pour one serving into a small bowl.
- Choose Your Glass Wisely. Here’s another place where our eyes play tricks on us. When glasses are short and wide, we tend to fill them with more fluid and to drink more. Use a slender glass for any beverage except water.
- Rethink Your Drinks. High-calorie beverages like soft drinks, juice drinks, energy drinks, specialty coffees and alcohol add calories just like solid foods. Whenever possible, replace these drinks with plenty of water.
http://www.eatright.org/Public/content.aspx?id=6849
-Kelsey
