We like to address and cover topics that are of interest and applicable to all of you, so we are asking for your requests for any nutrition, activity, or health topic! It’s more enjoyable to write our blog posts when we know there are readers interested and that it will be of benefit to you! Please email us or comment below with any topic requests you may have! Remember, this is your free way to get expert advice and recommendations!!
Thank you!
-Kelsey
We all have a goal as parents: We want to see our kids grow up, and to be happy! Prom was last night, and it was our son Nick’s turn. He is a junior. Sarah and I exercise all the time, try to watch our diet, and stay healthy, so we can be around more for our kids, and to see them grow up. This is what life is all about! Here is proud mom with her son. We just got done having 18 kids over at our house to eat prior to going to the grand march.
And of course, we have to have one with Dad also! This is what it is all about. We watched Nick the day before at the Watoma relays. He had a great day, taking 3rd in the mile, and being a part of the winning relay teams of the Medley, and the mile relay. Important to keep everybody active! Enjoy life. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2403
This weekend, my Grandma Evelyn turns 85! We had a great party and celebration for her over Easter weekend and it was once again a great time to truly celebrate life and living! She has been an incredible role model to me growing up as she has showed me how being active (mentally and physically) helps the aging process. Grandma has some heart issues, but she never lets that stop her from keeping up with her kids, grandkids, and great-grandkids (not to mention she always looks awesome–see the picture with myself, Grandma and cousins!). She has an awesome will to live and makes the most of everything in life. She continues to try to stay active and that has helped her age gracefully.
Life is all about choices and we only get one life to live, so make the most of it! The choices you make regarding your nutrition and activity will truly make an impact on your life, lifespan, and health long term, so staying active and eating a healthy and well balanced diet will provide proper nutrients to aid in a healthy body long term. Even at the age of 85, Grandma Evelyn will be out in the garden, getting activity and working on a bountiful harvest of nutrient rich produce to enjoy. Grandma’s genetics have a strong history of heart disease and I even got it from her as I have to watch my cholesterol, but she is a great example of how lifestyle choices can still make a positive difference in your health despite your genetics. I saw a saying that describes this perfectly: “Your genetics load the gun, your lifestyle pulls the trigger.” Make the most of every day, make healthy choices, and appreciate the life you have!! It’s never too late to start putting a positive focus on your health!
-Kelsey
For some, a single drink might add enjoyment to a meal, but the key to receiving those potential health benefits has always been moderation. In honor of alcohol awareness month here are some tips to enjoy those beverages responsibly!
The 2010 Dietary Guidelines for Americans advises limiting alcohol to one drink per day for women and two drinks per day for men. Usually, anything more than moderate drinking can have negative health effects including an increased risk for high blood pressure, liver cirrhosis, and several forms of cancer. And for some people and their health situations, they should not drink at all. The actual serving size for an alcoholic beverage depends on the type of drink:
Drinking in moderation along with a healthy diet and physical activity can implement health benefits like lowering risk for heart disease, mostly for middle-age and older adults. But it is important to remember that calories from alcohol can add up quickly causing weight gain and other health risks. If you choose to drink alcoholic beverages, always do so responsibly. If you’re thirsty, start with a nonalcoholic drink, then drink an alcoholic beverage slowly. And eating helps slow the absorption of alcohol, so don’t drink on an empty stomach.
-Submitted by Shelby Johnson, USD Dietetic Intern
With the weather finally getting nicer, grilling season is officially here! Grilling is a great way to change up cooking techniques and try new flavors after a cold winter season. Spice up any cookout by adding fruits and vegetables to the menu. Beyond the benefits of adding color, variety and flavor, fruits and vegetables can also add a variety of vitamins and nutrients. Keep in mind the Dietary Guidelines for Americans recommend to fill half of your plate with fruits and vegetables at each meal.
Kabobs are a great item to include marinated vegetables like red or yellow peppers, mushrooms, eggplant, cheery tomatoes, and onions. Simply brush your favorite vegetables with olive or canola oil and your favorite spices and grill over medium heat, turning until marked and tender.
When grilling meat, choose healthier options like lean cuts of beef, pork, chicken, or fish. Be sure to keep raw meat, poultry, and their juices separate from ready-to-eat foods avoiding cross contamination. This can be done by using separate plates, cooking utensils, and cutting boards. Frozen foods should be thawed in a refrigerator or the microwave, not on the countertop or by the grill. Also remember to use a food thermometer when cooking meat, poultry, or fish to ensure it reaches a safe minimum internal temperature, this is key to reducing risk of food poisoning. Steak should reach 145°F, hamburgers 160°F, and chicken and pork 165°F.
Vegetarian or an avid mat lover, a grilled marinated Portobello burger can be a tasty alternative. Marinate and grill mushrooms, gill sides up, over medium-low heat with the grill covered until they are marked and softened (about 15 minutes). Flip and grill until cooked through.
Not forgetting dessert, try fruit kabobs with pineapple slices, watermelon, or peach halves. Grilling on low heat until the fruit is hot and slightly golden. Serve them on top of low-fat frozen yogurt or angel food cake.
Most of all enjoy!
-Shelby Johnson, USD Dietetic Intern