by Dan | Dec 24, 2014 | Etc.
Who says just because the holidays are here you can’t still workout, and yet still have fun. Megan is home from school, so we have been going to Anytime fitness together. Molly will be too. Meg and I had some fun this AM while we were there.
Of course, we get to laughing so hard, we have to remember we are there to exercise! Here are a few more shots…
Megan started out a little slow trying to smile for the camera…
Then she started to smile a little more in between sets…
Just remember, even though it is the holidays, you can still work in some time to be fit, and take care of yourselves. Keep moving everybody! Wishing you all a very Merry Christmas!
Dr. Dan
Consecutive Exercise Day #: 2644
by Dan | Dec 21, 2014 | Etc.
Whoever said that brothers don’t miss sisters, has missed out on a lot of things. Megan came home from college for Christmas…George Mason University in Farifax, Virginia. Nick may be the tough guy, but deep down, he missed his sister.
Mr. Tough guy is happy! Megan has not been home since mid August. Molly made it home from SDSU a few days prior, but did not get to come to the airport because she had 4 wisdom teeth removed the day prior. Believe me, she would have rather been at the airport!
We get to be a full family again for the next few weeks. This is what the holidays are about…spending time with the people you care about, and love. Not what presents you are going to get, or go have to buy, or the rest of the stress that goes with the holiday times. Just spend time together. Both girls have already asked when I am going to be working out, as they want to join me. Whether at home, or going in to Anytime Fitness, it does not matter. Another opportunity to spend together, and be healthier as a result. As I have said before, the family that works out together…lives longer and stays together longer, and gets to spend more time together. Enjoy the holidays coming. And remember, keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2641
by kelsey | Dec 18, 2014 | Cooking Tips, Diet, Food, Wellness/Health
With Christmas a week away, I thought we’d better discuss proper food safety practices. My mom likes to call me the “food police” because I’m always asking her about her cooking and food holding practices, checking out the fridge, and making sure the hot food stays hot and cold foods stay cold. I know it may seem a little OCD on my part, but the reality is, the holidays usually involve all day eating or grazing for several hours and if someone isn’t watching the temps or being mindful of the proper food safety practices, bacteria can develop in your food and food borne illness would put a major damper on your celebrations! Below are some tips to help you practice proper food safety so that you and your family can enjoy the festivities and stay healthy!
Wash: wash your hands in warm, soapy water for at least 20 seconds before, during, and after food preparation. Anyone who is helping with the food prep, should practice this! Keep your kitchen surfaces and cutting boards clean and sanitized (use one cutting board for meats and another for the ready to eat foods such as veggies). Be sure to use separate serving utensils for cooking and serving as well.
Thaw Properly: the best way to thaw is in the fridge, so be sure to put the big turkey or roast in the fridge several days before you plan to cook it to allow for ample time to unthaw. Be sure to place the meat in the bottom shelf of the fridge so the juices don’t drip on other foods. You can unthaw/defrost in the microwave, but if you do this, it needs to be cooked immediately. Another option is to fill the sink with cold tap water and place the wrapped meat in the water. If you choose this method of unthawing, be sure to change the water every 30 minutes.
Check your Temps: the only way to determine if the meat is at the proper temperature is to use a meat thermometer. Color, smell, appearence, etc are not reliable measures to make sure your meat is done properly. Whole turkeys should be cooked to 165°F, roasts should be cooked to 160°F, hams and pork roasts should be cooked to 145°F. When using a thermometer, stick it in the thickest part of meat and make sure it’s not touching the pan, bones, or fat.
Practice Proper Holding: after two hours of having food out, bacteria can rapidly multiply on perishable items. If you want your food to stay out for longer than that, you may consider using a crock pot or keeping the hot food in the oven to keep it hot and using ice packs or keeping the cold foods in the fridge. The basics is that we want to keep “cold food cold, and hot food hot” to prevent bacteria from growing. Be sure to check the temps before eating if you have been holding the food for hours.
Leftovers: reheat your leftovers to 165°F and bring gravy to a steady boil on the stove before serving it again. Refridgerated cooked turkey should be using with in 3-4 days and stuffing within 1-2 days. Casseroles and cooked veggies should be used with in 3-4 days. When in doubt, throw it out! Yes, this is hard to do, but the longer it sits, the more risky it is!
Most of all, just be mindful and use your common sense when preparing and handling foods and be sure to cherish what the holidays really are about!
-Kelsey
by kelsey | Dec 17, 2014 | Cooking Tips, Diet, Wellness/Health, Winter
We discuss eating strategies for your weight, heart, etc, but we also have to eat right to keep our skin healthy and glowing! The winter months make it hard on our skin as the air is dry and cold! The beauty industry has a variety of products to help promote healthy and glowing skin, however diet is also an important factor. Research on the best foods for healthy skin is limited, but what we do know is that antioxidant rich foods are effective in promoting healthy and glowing skin. Antioxidants are substances that protect our cells against free radical damage. Free radicals are molecules made when our body breaks down food or by environmental exposures such as tobacco use or radiation. They damage the cells and may play a role in diseases such as heart disease and cancer. A colorful diet is most effective for skin health and each color offers specific vitamins and minerals such as: beta-carotene, lutein, lycopene, vitamin A, vitamin C, and vitamin E. A diet rich in the following foods will help you get beautiful and healthy skin you’re wanting!
- Red, Orange, & Yellow Produce: carrots, tomatoes, red and yellow peppers, apricots, etc
- Green Leafy Vegetables: spinach, romaine lettuce, broccoli, etc
- Blue & Purple Produce: blueberries, raspberries, eggplant, etc
- Lean Proteins: beans, lentils, nuts
- Fatty Fish: salmon, mackerel, sea bass
It’s also important to be mindful of foods that can cause greasy and oily skin such as high sugar and high fat foods: pastries, cookies, fried foods, etc. These foods should be avoided or limited and instead focus on a balanced diet rich in fruits, vegetables, lean proteins, low fat dairy, and whole grains. In addition to diet, eliminating tobacco abuse and using sunscreen are effective in promoting healthy skin. These recommendations are not only going to benefit your skin, but also your overall health. Color and variety in your diet will help you look stunning always!
-Kelsey
by kelsey | Dec 16, 2014 | Diet, Eating Out, Food, Weight Management, Wellness/Health
Holiday parties are in full force right which poses a challenge to your efforts of healthy eating. As discussed in previous posts, you can always bring your own dish to share and use substitutions to lighten your recipes. If you can’t bring your own dish to share, you may consider using these behavior strategies to help you enjoy the parties in a healthy way!
- “If you plan on treating yourself later, start your day with a small meal that includes whole grains, fruit, low-fat or fat-free dairy and protein, such as eggs, ham or peanut butter.
- Don’t starve yourself beforehand. Rather, eat a small, lower-calorie meal or snack including fruit or a bagel so you aren’t tempted to overdo your calorie intake for the day.
- Choose carefully between foods you definitely will eat, those you will sample and those you will skip.
- Don’t rush to eat. Socialize and settle into the festivities before you eat.
- Move your socializing away from the buffet or appetizer trays. This will minimize the unconscious nibbling.” http://www.eatright.org/Public/content.aspx?id=11644
The holidays are a great time for celebrating with friends and family and food is always involved. Allow yourself to enjoy, but in moderation. You can keep the extra holiday pounds off, while still enjoying the holidays and festivities in a healthy way with these tips!
-Kelsey
