by kelsey | Aug 23, 2012 | Food, Heart Health
What is flaxseed?
According to current research, flaxseed is considered a superfood (a nutrient-rich food that is beneficial for health). It is a small seed that comes from flax plant.
What are some of the benefits of flaxseed?
Flaxseed contains omega-3 fatty acids, the good fats that are also in supplements like fish oils. Omega-3 is essential for vegetarians or people who do not eat fish. Flaxseed also contains lignans which contain plant estrogen and antioxidant qualities. In addition, the high amounts of fiber are beneficial to the digestive system. It is important to drink plenty of water when adding flaxseed to your diet.
What is the best way to eat flaxseed?
- Mix ground flaxseed into oatmeal, smoothies, cottage cheese, or yogurt
- Substitute 1/4 to 1/2 cup of ground flaxseed for every 2 cups or more of flour
- Replace one egg with 1 tsp of milled flaxseed + 3 tsp water in baked goods like muffins, cookies, or bread
Recommended Dosage:
Flaxseed: 1 Tbsp, 2-3x/day
Flaxseed Oil: 15-30 mL/day
**It is recommended to ease into the 2-3 Tbsp/day of flaxseed so start with 1 tsp and gradually increase from there.
*This blog post was written by Megan Bren, SDSU Dietetic Student.
-Kelsey
by kelsey | Aug 22, 2012 | Cooking Tips, Food, Wellness/Health
With everyone getting back into the groove of school this week, it means children are going back to the cafeteria. The importance of talking with your children about nutrition is crucial to their health. Children need to be able to make healthy decisions on their own. There are several steps a parent can make when helping their child go back to school.
Look over the menu: Review the weekly or monthly school menus with your child and decide which meals they like and dislike. For the days your child decides to eat at school help them distinguish the healthier choice, like choosing fruit instead of a cookie. Studies have shown letting your child help in the decision-making process makes them more likely to follow through with the decision.
Packing your own lunch: Make sure you’re packing meals with enough nutrients to power your child through the rest of their school day. Let your child be a part of the lunch packing process whether if it is making the sandwich or packing fruits into a bag. Pack food your child likes, because if they don’t eat it at home they are not likely to eat them when you’re not around.
Follow up at home: Make sure to follow up their lunch with an equally healthy dinner. Having a well balance meal at every meal is very important. A child who eats healthy at home is more likely to make healthier choices when they are on their own.
Tips for Packing Healthy School Lunches:
- Plastic bags and containers will really help with portions while making a sack lunch.
- Keep in mind that they will not be eating right away and to keep the refrigerated foods cool to keep from spoiling. For example, dairy products such as yogurt, will need a cool pack.
- Pack the lunch the night before with leftovers from dinner to save time in the morning.
- Make sure to include the child while making lunch and give them healthy choices to choose from.
- Try to choose less sugary drinks, like skim milk instead of chocolate milk or crystal light instead of a high sugar juice.
Keeping the lunches safe by keeping all the food at the correct temperatures. Pack cold items in an insulated lunch box with a frozen pack. Keep warm soups in a thermos, make sure the thermos is clean and use very hot water.
Sandwich Ideas
Whole wheat bread with deli meat (try to avoid bologna, pepperoni, and salami)
Peanut butter and jelly sandwich
Bagel with cream cheese or peanut butter
Crackers and cheese
Pita with hummus
Ham and cheese rolled up in a whole wheat tor-tilla
Crackers and cheese
*This blog post was written by Megan Bren, SDSU Dietetic Student
-Kelsey
by kelsey | Aug 21, 2012 | Etc.
Did you fall off the wagon with your wellness goals this summer due to summer festivities and lack of activity? We can help you! Two weeks from today, we’ll be kicking off our fall is an exciting way with our fall session of STRIVE 2 Survive. Our first session starts September 4th at the County Fair Banquet Hall at 5:30pm. Be sure to check out our website for more details and contact us today to get signed up! It’s never too late to put YOU first to achieve a healthier lifestyle!
by Dan | Aug 19, 2012 | Exercise, Family, Motivation, Wellness/Health
When we stopped on the cruise in Skagway, the 5 of us went on a biking excursion. We went to the summit, which is the road that that is taken as a means of communication to the other 48 states. We did not have to do a lot of pedaling for the first several miles, but really had to be in control of the brakes. It rained on and off, so we have rain gear. As you can see by Molly, at our first stop, we were having a good time. We had passed the steepest point, but we were ready to go over a bridge, and I for one will admit, I could not look down as we went over it. I just kept saying, “keep your eyes straight ahead!”.
This was one of the views we had coming down. Mountains in the background, clouds, of which several times we were riding our bikes through. Very scenic, but as we got past the initial part of the summit, then we had to be pedaling the bikes.
This was one of our stops along the way. Very cool waterfall in the background. We were not used to having to ride in warmer clothes, much less all of the rain gear, but stayed nice and dry. Very fun ride, one we will all remember. And once again, a great way to do sightseeing!
Keep moving everybody, and enjoy the scenery along the way!
Dr. Dan
Consecutive Exercise Day #: 1788
by Dan | Aug 16, 2012 | Exercise, Family, Motivation, Wellness/Health
The first day we got to Alaska, in Anchorage, we rented bikes that afternoon and went explorer along the coast line. We could see the back on Mt Mckinley, which was 100 miles away. This was going to be our next stop the following day, to see up close. The girls had a ball because they got to ride a bike for 2. It was a great way to get out and explore, and see the sites, and get our exercise for the day. We all had a good time with this. Here are some of the views of Mt Mckinley from the bike perspective.
Keep moving everybody. Will continue with the Alaska exploration.
Dr. Dan
Consecutive Exercise Day #: 1785
