by kelsey | Apr 24, 2014 | Family, Goals, Heart Health, Motivation, Wellness/Health
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
by kelsey | Apr 23, 2014 | Diet, Food, Weight Management
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:
- 12 ounces of beer or wine cooler
- 5 ounces of table wine
- 1.5 ounces of 80 proof distilled spirits
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
by kelsey | Apr 22, 2014 | Cooking Tips, Diet, Food, Weight Management
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
by Dan | Apr 20, 2014 | Exercise, Goals, Motivation, Wellness/Health
The Watertown Area Running Club will be starting up again on Sunday May 4. WARC began about 2 years ago with a small group of friends who got together to run. No competition, just a social gathering, and the chance to run with other people and talk. No pressure. No times. Just company, which helps many times for a change from running by yourself. Don’t get me wrong. There are still times when I want to run by myself, but it is a nice change to mix it up, and just chat and meet people who like/love to do the same thing.
We will begin on Sundays at 7AM, meeting at the north parking lot of Jackson Park. On wednesdays we will meet at Anytime Fitness at 5:30 PM. Distances can range from 2 miles on up. Again, it is a social gathering. No competition. No speed. Just people who want to get out and run together and enjoy Watertown. Hope to see you there! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2396
by kelsey | Apr 16, 2014 | Diet, Holidays, Wellness/Health
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
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!
-Kelsey
