by kelsey | Apr 19, 2017 | Cooking Tips, Diabetes, Diet, Food, Weight Management
Snacking can be included in a healthy diet as long as you are making a good choice and watching your portions. I encourage snacks to have a balance of nutrients–especially healthy carbohydrates and lean proteins to help keep energy levels stable and provide satiety. Give these a try!
- Peanut butter and banana or apple
- Greek yogurt and fruit
- Hummus and carrots
- Low-fat cottage cheese and red pepper
- Snack mix with nuts, oats, and dried fruit
- Oatmeal topped with fruit and nuts
- Beef jerky and apple
- String cheese and whole grain crackers such as Wheat Thins or Triscuits
- Half of a turkey sandwich
- Almonds and fruit
- Yogurt
- Light popcorn
-Kelsey
by Dan | Apr 16, 2017 | Exercise, Family, Goals, Motivation, Wellness/Health
Commitment is what we all need to begin challenges in our life, but we also need confidence to believe we can. The key component of all of this is that it needs to be fun as well. If it is not fun, we won’t continue with it. It would be like having another job, and who really needs to have another job? My daughter Megan is finishing up her senior year in college, having competed in swimming as a club sport. She had her final meet of her college career…going to Atlanta to compete in the national meet. She worked hard at it, but had a ton of fun doing this in her 4 years of college. This was her concentration prior to her event. But, she also knows how to have fun!
You need to stay relaxed before your events. The more relaxed you are, the more confident you can be that you are going to “go for it”!
If we don’t have fun at the same time, we will not do well. We won’t do what we are capable of. You have to believe in yourself, and once you do this, nothing can stop you!
You have to be ready to start. For many of us, the start can be one of the toughest things. For many of the rest of us, it hanging in there and continuing to work at it that is the tough part. If you believe in yourself, you will have a great start.
In this picture, my daughter Megan is the one arched all the way back with her head in the water already, while the other swimmers are still launching back. She had a great start, led by confidence and hard work.
The start is only the beginning…you have to keep going…keep pushing…going past our comfort zones, and pushing ourselves, sometimes past limits we are not used to doing. It may not always be comfortable, but when we do, the confidence that can develop from this is powerful!
You are going to work at it, get tired, push yourself beyond what you perceive as your limits. When you accomplish something like this, the benefits far outweigh the risks.
When you believe in yourself, you become unstoppable! And then, that is when…
Make your workouts fun! Make them unique to you. Do something you like, or you won’t continue with it. You will surprise yourself what you are capable of. Your goals become reachable, and your life is much more enjoyable, and fulfilled. Don’t let your mind hold you back. Your body is ready to go, it just needs that push that only your mind will help you with. Have fun, gain confidence…become a better you! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3487
by kelsey | Apr 13, 2017 | Holidays
Do you have your Easter baskets all ready for the little (or big) kids in your life? Easter baskets are usually filled with all kinds of goodies and I like to think of them being just as exciting as getting your Christmas stocking! My family has all kinds of funny stories about the big search for finding our Easter baskets and of course what we find inside is even more exciting! The candy aisles at the store are filled with all kinds of goodies, but let us not forget that there are plenty of other non-junk food options to fill your Easter baskets with. Here are some ideas for you:
- Sidewalk chalk
- Color Dotz by Crayola (color your bath water with them!)
- Books
- Coloring books
- Stuffed animals
- Sunglasses
- Shoes
- Socks
- Hair accessories for girls
- Mini cars or planes for boys
- Nail polish
- Gift certificate to the movies or iTunes
- Magazine subscription
- Jump rope
- Yo-yo
- Pencils, crayons, markers
Easter Egg Food Safety
With the Easter Holiday and Celebration just a few days away, many of you have your eggs hard boiled and ready to be painted…or many of you already have them painted! As Sunday comes and goes, you may wonder what to do with those eggs. Here are some tips for you to practice proper egg safety:
- It’s ok to enjoy a little candy, but be sure to include some of these other goodies to help make your Easter baskets a bit healthier! And more importantly, remember the real meaning of celebrating Easter!
- Not sure how to boil an egg? Place the eggs in a saucepan and cover with water. Bring to a boil with the lid on, then turn off the heat. Let the eggs sit in water for 15 min. Remove eggs and place in a bowl of ice cold water to cool
- Eggs should be used within 3 weeks of the sell by date. Be sure to store them in the fridge at a temp less than 40 degrees F.
- Hard boiled eggs spoil faster than fresh eggs as the protective coating is washed away, making them more susceptible to bacteria. Hard boiled eggs must be refrigerated within 2 hours of cooking.
- If you want to eat the hard boiled eggs after the holiday, you must store them in the refrigerator. Throw away any eggs that are cracked, dirty, or have been out of the fridge for more than 2 hours. If you are going to use the leftover cooked eggs, it is recommended to use them within one week to prevent food poisoning. To help you do this, you could make two batches- one to display and one for eating.
- Ever wonder what the green ring on a hard boiled yolk is? It’s a result of overcooking the eggs and is caused by sulfur and iron compounds in the egg reacting to the surface of the yolk. The green color may also be a result of a large amount of iron in the water used to cook with. It may look funny, but it is safe to eat.
Happy Easter!
Kelsey
by kelsey | Apr 12, 2017 | Cooking Tips, Diabetes, Diet, Food, Weight Management, Wellness/Health
This is a recipe Amanda Berckes, SDSU Dietetic Intern created. A healthy twist on homemade pizza! You can substitute the topping for your favorites if you don’t like the below options, such as switching the sausage for Canadian bacon or switching up the veggies. This recipe can save you 50-100 calories per slice compared to a typical slice of pizza and adds a bunch of really great nutrients. It is a favorite of her’s so enjoy!! -Kelsey
Homemade Pizza
Ingredients:
- 1 whole wheat thin 12” pizza crust
- ½ cup pizza sauce
- 2 tsp pizza seasoning blend
- ¾ cup chopped red bell pepper
- ¾ cup chopped green bell pepper
- ½ cup pieces or sliced mushroom
- ¼ cup chopped onions
- 6 oz lean turkey sausage
- 1 cup 2% shredded mozzarella cheese Directions:
- Preheat oven to 400°
- Lay crust on pizza pan and spread sauce on top
- Add seasoning and toppings
- Bake pizza for 6-10 minutes or until crust is golden brown along the edges
- Cut pizza into 6 pieces
Tips:
- Sprinkle a little corn meal on the pizza pan before putting the crust down to prevent sticking.
- If you prefer a crispier crust, bake the crust for 3-5 minutes before adding sauce and toppings.
- Sauté vegetables to soften them before adding to pizza.
| Nutrition Facts |
| Servings: 6 |
| Amount Per Serving: 1 slice |
| Calories 185 |
| % Daily Value * |
| Total Fat 7 g |
10 % |
| Saturated Fat 2 g |
11 % |
| Monounsaturated Fat 0 g |
| Polyunsaturated Fat 0 g |
| Trans Fat 0 g |
| Cholesterol 26 mg |
9 % |
| Sodium 248 mg |
10 % |
| Potassium 100 mg |
3 % |
| Total Carbohydrate 19 g |
6 % |
| Dietary Fiber 3 g |
13 % |
| Sugars 4 g |
|
| Protein 14 g |
27 % |
| Vitamin A |
20 % |
| Vitamin C |
66 % |
| Calcium |
17 % |
| Iron |
8 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. |
-Written and created by Amanda Berckes, SDSU Dietetic Intern
by kelsey | Apr 11, 2017 | Cooking Tips, Diabetes, Diet, Food, Weight Management, Wellness/Health
‘Tis the season for grilling!
Grilling is a fun and convenient way to cook, especially with the weather getting nicer. Cooking on the grill can also be a very healthy cooking method. Keep the following tips in mind to have a healthy and delicious grilling season.
- Go light on the sauces. Grilling and dipping sauces can be high in added sugar and/or sodium. Make your own sauce, add spices and herbs, or cut back on the amount of sauce used. Let the delicious flavor of grilling do its job.
- Choose lean protein sources. Fish and skinless poultry taste great on the grill and are typically lower in saturated fat than red meats. Meat and pork can also be good choices—just opt for leaner cuts and watch the portions. Choose “loin” or “round” cuts and meats that are 90-95% lean. The recommended portion size of meat is 3 ounces, which is about the size of a deck of cards.
- Choose a whole-grain bun instead of white for added nutrients and fiber. If you’re watching your calorie or carbohydrate intake, go with half of the bun or use a lettuce wrap.
- Cut up colorful vegetables (like bell peppers, mushrooms, zucchini, onions, squash, potatoes, carrots, etc.) and grill them on kabobs or in aluminum foil. Toss the vegetable pieces in a little bit of oil to prevent them from drying out and sticking to the grill.
- Fruits can be grilled too! Cut up fresh fruit and put them on kebabs. Choose firm fruits like apples, peaches, pineapple, pears, or cantaloupe. These fruits are less likely to fall apart or become too mushy on the grill. Bananas can even be grilled—just keep it in its peel to protect the banana’s soft texture.
- Don’t forget to clean your grill regularly. Failing to do so can cause food to stick to the grades, uneven cooking temperatures, and shortened longevity of the grill.
Written by Amanda Berckes, SDSU Dietetic Intern
