by kelsey | Mar 19, 2014 | Cooking Tips, Diet, Food, Weight Management
Fish is not the most popular protein in our area since we are a land locked, northern state. Our mid-western diet typically includes proteins from beef, chicken, and pork…and fish often gets overlooked. During the Lenten season, it’s a good time to try out some new varieties and types of fish as they are better stocked and often times are better priced (ie- salmon, mahi-mahi, talapia, etc). The frozen bags of fish often have the filets in individual servings or two servings in a wrap so you can just take out as much as you need and then put the rest of the bag back in the freezer. Fish is a very lean and low fat protein so if you are watching your weight, it’s a good choice. Another benefit of some types of fish is the omega 3 fatty acids. Fatty fish such as herring, trout, tuna, mackerel, seabass, and salmon have these good fats. Our fresh water fish from around here such as walleye, northern, and perch, do not have these fats, however they are still lean proteins. It is recommended to incorporate two servings of fish into your weekly intake, so get into the habit of this during Lent and it could stick!
When we eat fish, we often think of it as breaded and fried, however that is not the healthiest choice. Instead of frying try these cooking methods:
- Grill: Season the fish with herbs and spices and a little lemon juice (from real lemons!). Lightly brush the fish with a little olive or canola oil so it won’t stick to the grill and cook for 10-20 minutes. The picture shows one of my favorites: grilled shrimp.
- Saute: You can saute any type of skinless fish. Again, season as desired and then heat a little olive or canola oil in the skillet on medium-high. Cook the fish for 2-3 minutes on both side.
- Poach: Place the fish in a saucepan or deep skillet and add enough stock, water, or wine to barely cover the fish. Add your seasonings, herbs, or spices and bring the liquid to a simmer on medium heat. Simmer for 10 minutes or until the center is opaque. Then you can dress it up with a sauce if desired.
- Bake: lightly coat a baking sheet with cooking spray and arrange the seasoned fish fillets on the sheet with seasoning. Bake for 7-10 minutes…you do not need to flip the fish. You can also put the fish filet in tin foil so the seasonings and herbs really flavor the fish.
- Broil: season the fish filet and brush with olive oil. Place on a broiler pan rack and broil 4-6 minutes on each side.
- If you choose to fry, try making it a little healthier by using an egg white to coat your filet, use canola oil to fry in, and instead of the white flour coating, try whole grain cracker or bread crumbs.
- When your fish is opaque and flakes easily, your fish is fully cooked.
Give it a try…you may be surprised how much you like it!
-Kelsey
by Dan | Mar 18, 2014 | Exercise, Family, Motivation
I had to let go of my training partner today. Buddy has been with me almost 12 years, and starting running with me after the first 4 months of his life. He was the best dog I have ever had. He finally got tired, and had to stop. He had gotten sick this last 2 weeks, and kept getting worse. We thought it may pull out of it yesterday, only to get worse through the night. I could not let one of my best friends suffer any more. I got to be with him for the final goodbye, and final moment. It had to be one of the toughest things I have done. You looked at me, and was still wagging, so I am hoping he was glad I was there.
You have been beside me in rain, snow, cold, heat…always ready to go. You helped me with my consecutive streak, and to keep me healthy. You will always be remembered, and I appreciate all of those runs/walks with you. You were part of this family, and we all miss you already. I hope heaven has a bike trail for you…
Keep moving everybody! Somebody out there would miss you if you were gone!
Dr. Dan
Consecutive Exercise Day #: 2363
by kelsey | Mar 18, 2014 | Etc.
DUE TO THE WEATHER, STRIVE 2 SURVIVE TONIGHT IS RESCHEDULED TO NEXT TUESDAY, MARCH 25TH AT 5:30 PM AT THE COUNTY FAIR BANQUET HALL.
Due to the this change, our lecture schedule has been altered a bit. Here is the new schedule:
March 25: “Medications…to do or not to do” -Deidra Van Gilder, PharmD
April 1: “A Walk thru the Wellness Wheel” -Dr. Clark Likness
April 15: “Exercise for the Health of It” -Dr. Dan Reiffenberger
April 29th: “Your Equation to Success” -Dr. Jon McAreavey
May 13: “Making Health a Way of Life” -STRIVE Team
We apologize for the change in plans. Hopefully this is the last of winter and spring will be on it’s way to stay!
-Kelsey
by Dan | Mar 16, 2014 | Exercise, Motivation, Weather, Wellness/Health
There is nothing like an outdoor view to look when out running, biking, or walking. It takes your mind off the fact that you are even exercising, and you just get lost in the view of everything. These are some of the sunset views out walking in the evening along the beach in Jamaica.
The sunrises in the AM were just as great to watch as well, because I would go out running along the beach each morning.
Getting ready to start the day! We have great views right here at home as well. If you go along the trail anywhere along the lake, you get great views of sunrises and sunsets as well. The weather is starting to improve now as well, which is great. I love exercising outside! Stay positive everybody! Spring is almost here! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2361
by kelsey | Mar 13, 2014 | Cooking Tips, Diabetes, Diet, Food, Weight Management, Wellness/Health
In celebration of RD Day and Nutrition Month, I thought I’d give you some ideas on ways to get your 5 servings a day of fruits and veggies. We all need to work at getting more fruits and veggies in our diets as they are loaded with vitamins and minerals and aid in disease prevention. Including more fruits and veggies in your diet doesn’t have to be a challenging task! Here are some suggestions to help you boost your intake.
1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.
2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.
5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.*
7. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.
8. Place colorful fruit where everyone can easily grab something for a snack-on-the-run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.
9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.
10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
11. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.
12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.
14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.
15. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
16. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.
17. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.
18. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with low-fat dressing.*
19. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden.
20. Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce.
Source: Academy of Nutrition and Dietetics: www.eatright.org.
http://www.eatright.org/nnm/handoutsandtipsheets/#.UyHnjs47Bw0
-Kelsey
