Tasty Dips

by | Mar 6, 2013 | Food

 

 

 

 

 

 

 

County Fair Foods provided some tasty dips for our STRIVE 2 Survive group last night. These were served with whole grain crackers and baked or whole grain tortilla chips.

 

Mock Tuna Salad (picture above)

1 can (19 oz) garbanzo beans (chickpeas), drained and mashed

2 Tbsp mayo (choose light or FF)

2 tsp spicy brown mustard

1 Tbsp sweet pickle relish

2 green onions, chopped

Salt and pepper to taste

Mix well in a medium bowl.

 

Asparagus Guacamole

 

 

 

 

 

 

 

24 spears of fresh asparagus, trimmed and coarsely chopped

1/2 c. salsa

1 Tbsp chopped cilantro

2 cloves garlic

4 green onions sliced

Place the asparagus in a pot with enough water to cover. Bring to boil and cook 5 minutes, until tender and firm. Drain and rinse with cold water. Place the asparagus, salsa, cilantro, garlic, and green onions in a food processor or blender, and process to desired consistency. Refrigerate 1 hour or until chilled before serving.

Enjoy!

Fast Food Fish Comparison

by | Mar 6, 2013 | Cooking Tips, Diet, Eating Out, Etc., Food, Weight Management

 

 

 

 

 

 

 

 

Last night’s STRIVE 2 Survive sparked a hot topic about fish options. Many of you are eating more fish right now than you ever do due to the Lenten season. Jeff, with County Fair had some excellent choices of frozen fish that we reviewed and discussed, but it also brought up the topic of fast food fish choices. All of these fish sandwiches are breaded and fried, but how to do know what’s better than others? I did a little research for you to help you make better choices. When you look at the chart below, please take note of the calories, total fat, saturated fat, trans fat (the only place that has trans fat is Culvers), sodium (recommended to stay below 2400mg/day), and cholesterol (recommended to stay below 300mg/day). The carbohydrates are coming from the bun and a little from the breading and can easily be dropped by taking off half of your bun. Other important things to note is that holding the tarter sauce can save you about 100 calories and 5-10g of fat. Another healthy choice would be to get a side salad, instead of fries with the sandwich. And even better would be to make your fish at home like my picture of grilled shrimp above. We’ll discuss cooking methods tomorrow, so stay tuned!

-Kelsey

 

Nutrient Comparison

References: restaurant’s websites, calorieking.com, and myfitnesspal.com.

Nutrition Facts
Food Item Calories Total Fat Sat. Fat Trans Fat Cholesterol Sodium Total Carbs Fiber Sugar Protein
McDonalds Filet of Fish 380 18g 3.5g 0 40mg 610mg 39g 2g 5g 16g
*McDonalds Filet of Fish-No Tarter 290 9g 2g 0 30mg 530mg 38g 1g 5g 15g
*McDonalds Fish Bites (snack size) 280 13g 2g 0 25mg 420mg 21g 1g 0 11g
McDonalds Fish Bites (shareable size) 740 39g 5g 0 70mg 1260mg 63g 4g 1g 33g
Burger King Fish Sandwich 590 31g 5g 0 45mg 1480mg 57g 3g 8g 21g
Burger King Fish Sandwich-No Tarter 410 12g 2g 0 30mg 1240mg 53g 3g 6g 21g
*Taco Johns Fish Taco 280 14g 4.5g 0 35mg 1160mg 29g 2g 3g 10g
Arby’s Fish Sandwich 570 25g 4g 0 45mg 1010mg 64g 2g 9g 21g
Arby’s Fish Sandwich-No Tarter 450 15g 2.5g 0 35mg 730mg 59g 2g 6g 21g
Culvers Cod Filet 663 40g 7g 1g 76mg 979mg 47g 1g 5g 31g
Culvers Cod Filet-No Tarter
553 27g 5g 1g 58mg 877mg 46g 1g 5g 31g
Culvers 3 piece Cod Dinner 1929 132g 22g 2g 196mg 2444mg 108g 8g 18g 75g
Culvers 3 piece Cod Dinner-No Tarter 1553 96g 16g 2g 148mg 2172mg 106g 8g 18g 75g

A New Season=A New You

by | Mar 5, 2013 | Etc.

 

 

 

 

 

 

 

 

 

With spring approaching and the change in time with daylight savings this weekend, we look forward to longer days with more sun, warmer temperatures, snow melting, green grass, and birds chirping.  Spring is a time for new life with baby birds, calves, and lambs….it can also be a time for a new you! Our spring session of STRIVE 2 Survive starts a week from today, March 12th at 5:30pm at the County Fair Banquet Hall.

STRIVE 2 Survive is our 12 week wellness program where we meet 6 out of the 12 weeks (see calendar tab for full list of dates). The meetings are always Tuesdays from 5:30-6:30pm at the County Fair Banquet Hall. The weeks we don’t meet you get a take home lesson mailed or emailed to them, so every week you will get lessons on diet and activity. We also incorporate lab work (full lipid and glucose) and body composition testing (weight, BMI, fat%, fat mass, muscle mass, waist circumference, and BP) at the beginning and end of the program. We recommend weighing weekly for those who are working on weight loss, but it is not required as we are more of a wellness program focused on promoting lifelong habits, not a biggest loser type of program that is mainly focused on losing the weight fast. The cost of our 12 week program is $130 which includes all of the lessons, lab work, body composition testing, and a t-shirt. We have seen great results in improvement of lipids, glucose, BP, and weight (see the feedback and results tab for more info!). This will be our last session before we take a break during summer.

If you packed on some extra pounds during winter, need to re-boot your New Year’s resolution, or just want to get in shape for summer, let us help you! If you are interested or want to learn more, please contact us at 884-4226 or strive2survive@brownclinic.org.

-Kelsey

A Change of Venue to Keep Motivated

by | Feb 28, 2013 | Exercise, Motivation, Weather, Wellness/Health, Winter

This time of year, when you are limited by the weather for how much you can exercise outside, it gets kind of tough to stay motivated.  The treadmill only gets you so far.  Using other equipment, like an elliptical, or the bike, or weights, can help keep things interesting.  This is also a good time of year to get out of the cold and snow, and go somewhere warm.  Sarah and I have tried to do this for 1 week each year, to help ease the burden of winter.  We got back from Mexico a week ago, and running along the beach everyday was absolutely wonderful!

There were lots of new things to look at, and we would go out 2 miles, and come back.  The furthest we went along the beach in one direction was 3 1/2 miles.  You can see lots of foot prints here.  Quite a few people would do the same thing, and this was 6:30 in the morning, before it would get too hot.  The ocean waves rolling in, the birds flying, the other flowers, green areas to look were great.  We hardly felt like we were running.  We would run in the AM, and go for a long walk later in the afternoon.  We did not want to miss any ocean time!

What a great way to start each day!  There was alwasy something different to look at each day.  The sound of the ocean was amazing.  This was the easiest it has been in a while to get up and go for a run!  I took many different pictures, and I will show over the next few posts different things we would get to see first hand by running, or going for a walk, along the beach.  Fun!  Keep moving everybody!

Dr. Dan

Consecutive Exercise Day #:  1982

What STRIVE 2 Survive can do you for you!

by | Feb 27, 2013 | Etc.

 

 

 

 

 

 

In two weeks, we will be starting our spring STRIVE 2 Survive program. I enjoy working with every group, but the spring groups always brings a bit more excitement to them as the weather starts getting nicer, we think about getting in shape for summer, we can start using the sidewalks and roads for exercises again, etc. Our 12 week program is really geared towards disease prevention while promoting life-long healthy habits. If you or you know of a friend or family member that could benefit from the program, please contact us to get enrolled! It’s time to put your health first and make a commitment to live a healthy and long life!

One of my favorite pieces of feedback we have received was from a couple who participated in STRIVE 2 Survive.  Looking good on the outside is one part of this, but we are just as concerned about your insides looking good and STRIVE 2 Survive can help make a positive impact with this!

”As participants of Strive 2 Survive I would like to share a story with you.  I know alot of people including myself think that if we change our eating habits & exercise we will lose weight and if/when that doesn’t happen we wonder why we even try and sometimes throw in the towel. However, recently my husband went into the clinic with tightness in his chest and because of his history of heart disease they decided to do an angiogram to make sure his current stents were not blocked again or that the arteries that had some previous blockage had not gotten worse. To our surprise we found out that in fact blockage was not the cause and that the arteries actually showed less blockage than the previous angiogram taken 2 years ago proving that although you may not see the changes from the outside, you are making big changes inside!  Thank you so much for the class, I’m sure it is helping make changes in many people.”

To get signed up for the spring session, be sure to contact us today! You can contact us through the blog contact, email at strive2survive@brownclinic.org, or call 884-4226.

-Kelsey