by kelsey | Oct 30, 2012 | Diet, Eating Out, Food, Weight Management
One of my favorite activities we do in our STRIVE lectures is the label reading activity with nutrition information from restaurants. I find it’s hard to make a good choice if we don’t know what good choices are at those particular restaurants…thus taking the time to read and research the options will ensure a healthy choice is made. You can find the nutrition information online for most chain restaurants and alot of them are posting the calories right next to the choices as a result of new labeling laws. I also like using the Calorie King app on my phone to help me make good choices.
If you do not have the option to look at the nutrition facts, here are some tips to help you make healthy and smart choices when eating out:
- Watch your portions: choose a half portion, share your meal, or pack half or 2/3 of your meal to go before you start eating.
- Add to your meal: add more veggies and lean meats if you have the option.
- Eat consistently: eat balanced throughout the day, even though you know you’re going out to eat later. Skipping meals and snacks to save up calories for your night out, will only result in you over-eating and making poor choices because you are so hungry! Have a snack an hour or two before you go to stave off hunger.
- Read wisely: choose dishes that are grilled, broiled, steamed, baked, or roasted. Stay away from dishes that are fried, breaded, crispy, crunchy, or creamy as they typically have more calories, fat, and sodium.
- Ask for help: it’s ok to ask for substitutions or ways to make your meal healthier.
Eating out it part of our social life, so it’s important to be mindful and smart about your choices to ensure you stay on track with your goals!
-Kelsey
by kelsey | Oct 25, 2012 | Diet, Holidays, Weight Management
It’s that time of year again. Not only are the aisles of Wal-Mart strewn with witch hats, zombie make-up and fairy wings, but of course there is the looming aisle of Halloween candy. It can be easy to over indulge on treats this time of year. Most of the candy passed out to trick-or-treaters comes in “fun size” or “mini” portions. However, looks can be deceiving; people often believe that since they are smaller in size, more can be consumed. Calories from Halloween candy can quickly add up. For example; 3 mini snickers bars pack 300 calories. To burn off that many calories you would have to walk at a brisk pace for 1.5 hours or run for 40 minutes.
Fortunately the 31st of October doesn’t have to mean automatic weight gain. Try waiting until the day before to buy treats to pass out. You will be less likely to feel the need to nibble if you don’t buy it a month ahead of time. Keeping it out of site, such as up in a closet you rarely use, can help you forget that it’s even in the house. The biggest challenge with Halloween candy is the leftovers. After the trick-or-treaters have come and gone we are often left with the reality that we stocked up for 400 doorbell ringers, and only got 15. Buying candy that you don’t like is an easy way to keep you from eating it both before and after the holiday.
Halloween Treats to Try
Sugar-free gum
Boxes of raisins
Animal crackers
Pretzels
Trail mix
Fruit snacks
Lollipops
Non-Candy choices: stickers, small toys, erasers, etc.
Halloween Tricks to Avoid
Candy bars
Caramels
Fudge
Skittles
M&M’s
-Kelsey
by kelsey | Oct 24, 2012 | Cooking Tips, Food
County Fair Foods offered us some more great treats last night. Here are the recipes for your enjoyment!
Healthy Pumpkin Pie
15 oz can pumpkin
8 oz skim milk or low fat soy milk
3 egg whites
Reduced fat graham cracker crust
3/4 c. Splenda
Pumpkin pie spice
Preheat oven to 425 degrees. Remove the sides on the graham cracker crust and discard. Mix pumpkin, milk, and egg whites until smooth. Gradually stir in Splenda 1/4 c. at a time. Add the pumpkin pie spice, taste and add more if needed. Our onto the crust and spread evenly. Bake for 15 min. then reduce the temp to 350 degrees and bake for another 45 minutes. Let cool and enjoy.
The make the crust crispier, beat 2 egg whites and brush over the crust and bake for 5 min at 350 degrees.
Holiday Jelly Party Dip
8oz fat free cream cheese
1 small jar of jalapeno jelly
1 box of whole wheat snack crackers (Triscuits or Wheat Thins)
Place cream cheese on a plate. Spread jalepeno jelly over cream cheese. Enjoy with whole wheat crackers.
-Kelsey
by Dan | Oct 23, 2012 | Exercise, Family, Goals, Motivation, Wellness/Health
Everyday, a lot of us make a comment that we wish there were more time in the day. More time to do the things we want, or just more time to get the things done that we think need to get done. We have to make priorities all of the time, and those things that are more important need to work there way to the top of the list. At the top of that list should also be our health. We need to make the time to be active, exercise, and allow us to be healthy to do those things in our lives that our important. Those things in life for all of us begins with our families.
Here I am, very proud of my daughter Megan, at her formal TUCKS dance a few weeks ago. My girls are growing up, and I have had the pleasure of being a part of their lives. Of course, she is only one.
Here I am with Molly, just as proud of her that night as well. This is why I exercise every day. This is why I try to be active and remain healthy. I want to be a part of their lives for a long time. I don’t want to imagine what it would be like for them if I were not here.
Staying active has always been a part of this family. Megan is a year round swimmer, and Molly is on the Cross Country and Track teams. Sarah and I have set the tone, and they have taken off with it. You can say all kinds of things, lots of words of encouragement, cheering them on. But you set the tone by leading by example. They have seen us for years exercising, and it now becomes natural. Don’t lose out on this opportunity to do this for your kids/grandkids. It is only too late when you are no longer here. Enjoy your life better, and be around for their life longer as well. In the end, you will all have something to appreciate more, and be thankful for.
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 1853
by kelsey | Oct 23, 2012 | Wellness/Health
Tonight’s STRIVE 2 Survive lecture focuses on the Wellness Wheel and is provided by Dr. Likness. Often times we get so focused on dieting and exercise that we forget to examine wellness as a whole. The Wellness Wheel has 7 spokes, all of which are very important to wellness. When one spoke is off, the wheel doesn’t turn appropriately and this concept directly relates to real life. As you focus your efforts on wellness and achieving a healthy body, I encourage you to examine all aspects of your life which also include, your finances, family, work, social life, spirituality, and mental health.
Many times we get so overwhelmed with being busy with family and work obligations, which increases our stress level, which can often times result in mindless eating. To improve this chain of events, we need to examine the root of the problem and work on our time management and stress management skills in efforts to improve our eating habits. In addition to time and stress management, I encourage you to examine your sleep habits. Sleep is also an important factor of wellness and it is recommended to get at least 7-8 hours/night! As we turn our focus to the Wellness Wheel tonight, I encourage the rest of you to do so as well and if there’s a part of the wheel that’s a bit off, do some critical thinking and make a plan to improve that part as you work to achieve overall wellness and health!
-Kelsey
