by kelsey | May 28, 2014 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Lately there has been an explosion in the media discussing smoothies for weight loss, athletic performance, and meal replacements. Since the supplement industry heavily promotes “quick fixes”, keep in mind that an overall balanced diet is the best way to maintain or improve your health. The goal of many supplement industries is not to fix the problem, but rather to create addiction and increase revenue. Supplements are not regulated by the Food and Drug Administration and claims made for them are not always accurate or proven. However, homemade fruit and vegetable smoothies are way to guarantee your 5-A-Day natural nutrients. Consumption of fruits and vegetables may help prevent chronic diseases such as cancer, heart disease, and diabetes while delivering fiber and vitamins. With a new season upon us, we are gifted with a wider variety of options to choose from when eating the rainbow. Contrary to the common belief, consuming the recommended amounts of fruits and vegetables can be inexpensive and in the long run will save you money in terms of medical bills.
There are endless smoothie recipes you can use to make a quick breakfast, after a workout, or for an afternoon snack. Adding an extra boost to your smoothie such as protein powder or Greek yogurt will additionally provide other valuable nutrients. Here’s a guide to help get started
Add Fruit/Vegetable
|
Add Liquid
|
Add Thickener
|
Extra
|
| Banana, Berries, Apple, Pear, Peach, Kiwi, Pineapple, Cherries, Mango, Orange, Spinach, Kale, Beets, Carrots |
Dairy, Soy, Rice, or Almond Milk, Fruit Juice, Water, Iced Tea |
Peanut butter, Yogurt, Frozen yogurt, ice cubes, or oats. |
Honey, Cinnamon, Protein Powder, Mint, Figs, Dark Chocolate, Flaxseed. |
| Choose 2-3 |
Add 1-2 cups of liquid |
Pick your consistency |
Your preference |
Here are some examples:
Green Smoothie: Mango Chunks, Banana, Kale or Spinach, Apple Slices, Water, Plain low fat yogurt
Carrot Smoothie: Carrots, Orange, Pineapple, Low-sugar Apple Juice, Ice Cubes, Cinnamon
Desert Smoothie: Banana, Apple Slices, Low Fat/Skim Milk, Peanut Butter, Top with Dark Chocolate Shavings
Enjoy!
-Submitted by Lara Cafruny, SDSU Dietetics Student
Photo Reference: http://www.afrobella.com
by kelsey | May 27, 2014 | Exercise, Family, Weather, Weight Management, Wellness/Health
Summer and the warm temps have finally arrived! Physical activity is critical for optimal health. Summertime brings many opportunities to get active with your kids, spouse, or on your own; there’s never an excuse for inactivity! Below are some activity ideas for you and your family.
- Swimming lessons or sports clubs like tennis are a great way for kids to get regular, scheduled physical activity.
- Take a walk through the park! We have an awesome bike trails that will keep you off the couch.
- 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. The picture above is of a few of the Brown Clinic folks after the Hospital Hill Run last year. This years Hospital Hill run is June 14th. Get signed up!
- 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.
Throw the excuse jar away and take advantage of the nice weather and get active!
-Written by Lara Cafruny, SDSU Dietetic Student
-Kelsey Raml, MS, RD, LN
by kelsey | May 20, 2014 | Diabetes, Diet, Wellness/Health
Today, we continue our reader request topics. One reader inquired about the benefits, pros, cons, etc of taking cinnamon for blood sugar control. According to the American Diabetes Association, a study showed an intake of 1,3, or 6 g of cinnamon per day reduces serum glucose, triglyceride, LDL cholesterol, and total cholesterol in people with type 2 diabetes according to the results of a study. One study published in 2009 found that a 500mg capsule of cinnamon taken twice a day for 90 days improved hemoglobin A1C levels in people with poorly controlled type 2 diabetes. More research is needed to confirm these findings and determine how cinnamon supplementation leads to these benefits. For people who have diabetes this is not an alternative to medicine.
There has also been recent studies done where there as been no affect on the participant’s A1C levels. The researches say that it’s possible that the source of the cinnamon and the means by which it’s extracted from cinnamon bark could make a difference as far as its effects on blood glucose levels. This is why cinnamon works in some studies but not in others. Cassia cinnamon is usually what they use in these studies. It is usually the kind that you’re getting at the store. Cassia cinnamon contains a compound called coumarin which may be toxic to the liver at high doses.
People with diabetes still need to keep watching their carbohydrate intake and have a well-balanced diet if they decide to take cinnamon. Compared to drug therapy, we don’t know if cinnamon can reduce the risk of mortality due to diabetes, or the progression to any of the other serious outcomes of diabetes. There still needs to be more evidence-based research to rate the effectiveness of cinnamon in lower blood sugar, but it appears it is not harmful, unless consumed in high doses. Please make special note however, that the use of cinnamon is not an alternative for lifestyle changes and medication if necessary. Following a healthy, balanced, and portion controlled diet with regular activity is still essential to proper blood sugar control!
-Jessica Claussen, SDSU Dietetic Student
by Dan | May 18, 2014 | Exercise, Goals, Motivation, weight lifting, Wellness/Health
We may not know what our future has in mind for us, but we do have a lot of control over certain things. We can choose to take care of our health better by watching what we eat, and staying active. I have been saying this for years. If it was always this easy, then why doesn’t everybody do it? We have to dig deep down inside of us. We have to find whatever it is that will “click” with us to make those changes. This takes motivation, attitude, and ability.
This is the slogan on the wall at Anytime Fitness. I can focus on this quite a bit when I am doing my weight workout. It helps me stay focused and to really think about why I am working out in the first place. Keep these points in mind when we are struggling to keep ourselves going. Working out is working! But remember, anything worth having is worth working for. Keep your head down and stay focused. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2424
by kelsey | May 15, 2014 | Diabetes, Diet, Food, Weight Management, Wellness/Health
{Photo Referece: http://www.webmd.com/diet/apple-cider-vinegar}
There are claims that apple cider vinegar helps numerous health issues, but is it truly an effective treatment? First off, what is apple cider vinegar? Apple cider vinegar is produced by fermentation of apples. The main ingredient is acetic acid, but many vinegars also have vitamins, minerals, and amino acids (many of these naturally from the apples).
The Claims:
There has been claims that apple cider vinegar is said to help with weight loss. There is little scientific evidence to support these claims. Occasional use of apple cider vinegar is safe for most people, but it won’t likely lead to weight loss.
Apple cider vinegar is an alternative treatment for warts. The wart needs to soak in apple cider vinegar for about 20 minutes. Than the dead skin can be removed and petroleum jelly applied around the wart. The treatment is repeated until the wart falls off.
Apple cider vinegar is also claimed to control blood sugars. It seems that vinegar may be able to inactivate some of the digestive enzymes that break the carbohydrates from food into sugar, thus slowing the absorption of sugar from a meal into the bloodstream. Slowing sugar, absorption gives the insulin-resistant body more time to pull sugar out of the blood and thus helps prevent the blood sugar level from rising so high. This is just a claim and has no scientific evidence to support this.
Apple cider vinegar is said to increase calcium absorption. Vinegar is high in acetic acid, which can increase the body’s absorption of important minerals from the foods we eat.
If you have runny nose, watery eyes, sore throat, or a persistent cough some websites recommend that you mix two teaspoons of apple cider vinegar with two tablespoons of honey and put into a glass of water.
Some articles recommend that taking one to two teaspoonfuls with five to six ounces of water 30 minutes before a meal can help allergies. Than again there is little evidence to support this.
Taking apple cider vinegar for any of these problems, may lead to problems of its own. Apple cider vinegar is very acidic, so it may irritate your throat if you drink it often or in large amounts. Apple cider vinegar may interact with certain supplements or drugs, including diuretics and insulin.
There are many claims that apple cider vinegar cures many diseases and symptoms of colds, but there is little scientific evidence to support these claims. Nothing can be proven, because of the lack of supporting scientific research which can be a problem with alternative therapies. If you are considering using apple cider vinegar for one of these problems, be sure to consult your physician before taking it.
-Jessica Claussen, SDSU Dietetic Student
by kelsey | May 14, 2014 | Diet, Food, Heart Health, Weight Management, Wellness/Health
Today’s topic is another reader request! Thanks for all of the requests!! It has been fun covering topics you’re interested in and want to learn more about! High protein diets are very popular and two common ones are the Atkins and Paleo Diets. South Dakota State University Dietetics Student Jessica Claussen reviewed them both for you below.
The All-New Atkins Advantage Diet, Pros and Cons
This diet plan contains a 12-week, low carbohydrate diet to lose weight, which also incorporates exercise into the individual’s life. The first phase of the diet only allows 20 grams of carbohydrates and to eat about 6 ounces of protein at each meal. This phase can sometimes last about 6 months for people. After the first phase than the individual gradually adds small amounts of carbohydrates to the diet. Throughout the first phase the individual could consume less than 130 grams of carbohydrates, which is the minimum amount of carbohydrates needed daily to provide glucose for the proper brain function.
The high protein content of the plan means eating less whole grains, fruits and vegetables, which reduces the amount of vitamins, minerals, phytochemicals and fiber consumed. Also, The high proportion of dietary protein means eating more unhealthy saturated fat and cholesterol. The high protein diet could also place a strain on the kidneys. A high-protein diet may worsen kidney function because your body may have trouble eliminating all the waste products of protein metabolism
Atkins also claims that “natural fats”, including saturated fats, are vital to good health, which can be very misleading. People may become confused and think they need to consume excess amounts of saturated fats. When research supports that a diet rich in saturated fats can lead to heart disease.
It is not recommend that a low-carbohydrate diet is used for weight loss. People should be following a well-balanced diet rich in whole grains, fruit and vegetables.
Paleo Diet: Pros and Cons
The Paleo Diet, which is also known as the caveman diet, has the idea that if we ate as our ancestors did we would weigh less and be healthier. That means that a person can only eat what can be hunted or gathered. That means no grains, dairy, legumes, sugar or salt.
The positive of this diet is that it encourages people to consume more fruits and vegetables, and to cut out their added sodium and sugar intake. The combination of fruits, vegetables, and a diet rich in protein can help control blood sugar and to regulate blood pressure.
The negatives of this diet is that it excludes whole grains, fruits, and dairy products. These foods are rich in nutrients and contain important vitamins and minerals such as calcium and vitamin D. Also whole grains are rich in fiber, which may help reduce your risk of heart disease, cancer, and diabetes. Without consuming these foods, a supplement would be necessary. So limiting whole grains, fruits, and dairy is not necessarily the way to prevent disease and ensuring weight loss.
The Paleo Diet also encourages consuming a great deal of bacon and butter, which is high in saturated fats and sodium. Bacon does not have a lot of nutritional value. Coconut oils are also encouraged. Coconut oil is also high in saturated fats. Other common oils such as canola, sunflower, and extra-virgin olive oil contain significantly less saturated fat than coconut oil.
The Paleo diet may be hard to continue, because wild game is not readily available and most of the meat we consume is domesticated. The fruits and vegetables that we eat has been processed rather than grown and gathered in the wild. It is possible to modify the plan, but even than there are additional costs, lack of variety and the need for planning.
-Jessica Claussen, SDSU Dietetics Student
Overall, high protein diets can be done, but need supervision as if done incorrectly they can cause damage to our kidneys, liver, heart, central nervous system, brain, and bones. In addition, they typically always promote weight loss due to the lack of carbohydrates and low calories, but that weight is usually gained back after going off the diet and can contribute to a pattern of yo-yo dieting. Balance, moderation, and portion control are still keys to a successful diet long term!
-Kelsey
