by kelsey | Oct 10, 2012 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
As the weather starts changing and it gets colder out, we tend to change our pattern of eating to more soups, stews, and casseroles. These selections are a great way to pack a variety of nutrients into one dish. In addition, they can be very cost effective due to the excess garden produce present in our grocery stores and farmer’s market lately. Here are a few nutrition tips to consider when you’re prepping your favorite meal:
- When using store bought broths or soup mixes such as cream of chicken, choose the low-sodium or reduced fat varieties.
- Use herbs and spices to season rather than salt.
- Add more vegetables and lean meat to the recipe to give you more nutrition.
- Thicken with pureed beans, potatoes, or vegetables.
- Sprinkle your soups or stews with low fat cheese for added flavor and nutrients, without too many calories.
- Think about balance: incorporate something from each food group into your meal to provide your body with a top notch quality and nutritious meal.
- Practice portion control: it’s easy to dish up your plate with casserole or fill up a big bowl of stew and not realize how much you’re eating, so measure out your foods and eat mindfully to ensure appropriate portion control.
-Kelsey
by kelsey | Oct 9, 2012 | Wellness/Health
As a health professional, I often get questions about supplements, vitamins, minerals, and fad diets. I am always eager to help patients and others inquiring as I appreciate the fact that they asked about the safety and effectiveness of the product before taking it. The supplement industry is huge in the United States and there is always a new product out claiming to be the ‘next best thing since sliced bread’ thus it’s essential to be smart and savvy consumer. The supplement industry is not regulated by the FDA like prescription medications are and often times the representative selling you the product have little formal education in biology, biochemistry, nutrition, pharmacology, and medicine which means they lack the knowledge or ability to provide you with credible health advice….and they’re more so in it for the money making part.
Next Tuesday, our Doctor of Pharmacy, Deidra VanGilder will be presenting on this very topic to our STRIVE 2 Survivors and will discuss many common supplements and medications and what we should know about them. There are many products that are truly beneficial for you, but it’s important to always ask your health care provider (MD, CNP, PA, PharmD, or RD) for their advice and recommendation to ensure it’s safe for you. Also, it’s important to note that we always encourage food first so if you can achieve those nutrients from real food, we will always encourage that over a supplement form. The FDA has a great site to help you learn more about important consumer information for selecting supplements: http://www.fda.gov/Food/DietarySupplements/ConsumerInformation/ucm110567.htm.
Be sure to check this out and always ask your provider before taking anything. I am already looking forward to Deidra’s talk next week as she’s an excellent resource for this topic and there is always a lot to learn in this area!
-Kelsey
by Dan | Oct 7, 2012 | Exercise, Goals, Motivation, Weather, Wellness/Health
Autumn is upon us, and while we get to see all of the color changes appear, we also have to start getting ready for the weather changes, and for the cold to start approaching. This week has given up a taste of the cold that will be coming again. This is where you need to focus on the scenery around us, and take advantage of the good days, the warm times when they do arrive, and get outside, and see things such as this.
Scenes such as this make it easy to get lost in your thoughts, and not even realize you are out exercising. Take it all in. This is a great time to relax, think, and get activity into the day.
So, “whether or not” you think you have time, take advantage while it is still relatively nice, and get outside, and enjoy the Autumn season. Sooner or later, the weather will dictate what we will be able to do outside, and “weather or not” we will be out, or do exercise and activities inside. I will always be an outdoor person. It is much easier to get outside and exercise, than to be “cooped” up inside. So everybody, get out while the going is good, and take advantage of it. Enjoy the view! There really is a lot to see here!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day: 1837
by kelsey | Oct 4, 2012 | Diet, Wellness/Health
October is National Breast Cancer Awareness Month. The majority of us know of at least one woman who has been had breast cancer so we can all appreciate the awareness for breast cancer prevention. Nutrition can play a key role in disease prevention. There is no certain way to prevent breast cancer, but we do know that living a healthy lifestyle will aid in disease prevention as a whole.
Risk factors for breast cancer include having a family history, menstruation before the age of 12, menopause after 55, overweight, older age, pregnancy of first child after 35, and inherited gene mutations. To help you prevent disease and free radical development in your body, incorporate more vitamins, minerals, phytochemicals, and fiber into your diet. This includes more dark, leafy green vegetables such as spinach, broccoli, cabbage, and kale; more fruits in a variety of colors such as blueberries, strawberries, cherries, and oranges; more whole grains such as oats, barley, whole grain pastas, breads, and cereals; and legumes such as dried beans.
In addition, achieving a healthy weight is also beneficial in disease prevention. Aim for at least 30 minutes of moderate activity every day to help you reach and obtain a healthy BMI.
Most of these recommendations you have heard from me before, but in light of Breast Cancer Awareness Month, it’s a perfect time to reflect back on your lifestyle and choices you make and give you another incentive to eat healthy and exercise!
-Kelsey
by kelsey | Oct 3, 2012 | Cooking Tips, Food, Weight Management
Once again, County Fair Foods provided us with an excellent treat at last night’s STRIVE 2 Survive meeting. The Breakfast Berry Parfait provides us with a great source of nutrients including protein, calcium, fiber, and excellent vitamins and minerals. You can make your own twist to it, but here is their recipe for your enjoyment and nourishment.
3/4 c sliced strawberries
3/4 c blueberries
6 oz fat free yogurt
1 Tbsp wheat germ
1/2 banana sliced
1/3 c granola
To add additional protein to your dish, use the Greek yogurt. It is processed a bit differently than our regular yogurt, thus making it thicker and double the protein and typically lower in carbohydrates. Just be sure to choose the low fat/fat free as some can contain high amounts of saturated fats.
This is good for breakfast or for a snack….enjoy!
-Kelsey
