by Dan | May 9, 2012 | Exercise, Motivation, Wellness/Health
Life is a path that continues to keep going, always bringing us different adventures, both good and bad. Friends are there forever. As I am getting ready to do the Fargo marathon in the next 10 days, a big concern of mine has been with a training partner, a Friend. He has been having some health issues, and until they get under control, can be serious. This is the time to reflect back and remember that we all have goals, we all want to be healthy, but we have to remember to be smart and do what is safe. This is not always the answer we may want to hear. My friend has put in a lot of work getting ready for this marathon, and now can’t do it. I want to run it with him, but not at the potential expense of his health. Life is too short already. We want to be active, enjoy life, present ourselves with challenges, but we need to be safe.
We need to look beyond the now, and into the future. There will be another day, another marathon, another challenge. So training partner, FRIEND, I will get ready with you on another one in the future, and help you accomplish your goal. I want you to take care of yourself first and foremost. There will be another race, and I will help you get it done. Be safe! I will still be running with you in my head on May 19 in Fargo.
Keep moving everybody. Be safe!
Dr. Dan
Consecutive Exercise Day #: 1686
by kelsey | May 8, 2012 | Food
This weekend, I had a real life nightmare…we discovered our freezer had gotten unplugged (not really sure how, but Adam seems to think the broom that was by it, had knocked the plug in out of the socket)…well to say the least, we had a mess on our hands! I know this has happened to others, whether it’s due to a power outage or your freezer not working correctly, but no matter what, it’s never fun! A good portion of the meat in the freezer was partially to completely un-thawed which tested our knowledge of food safety and practice. As I was cleaning the mess, I thought this would be a good topic to discuss on the blog as food safety is often times taken for granted.
The FDA has an excellent food safety website (www.foodsafety.gov) that is devoted to supplying us with the facts and recommendations for proper food safety. It is recommended that your freezer temperature be at or below zero degrees F. If you have thawed or partially thawed food in the freezer, it may be safely refrozen if it still contains ice crystals or is at 40 degrees F or below. Anything between 40-140 degrees is known as the “danger zone” and can result in food borne illness. Now partial thawing and refreezing may affect the quality, but the food is safe to eat. Keeping an appliance thermometer in your freezer will help you determine if the food is safe. You can not rely on the appearance, odor, or taste to determine if the food is safe, you must test the temperature! Another important note is that any items that have came in contact with raw meat juices, must be discarded. This was the case for the bottom layer in my freezer. I was not happy about discarding a good deal of meat, but it’s better to be safe than sorry.
The FDA has an excellent chart to help you work through this issue, check it out at: http://www.foodsafety.gov/keep/charts/frozen_food.html.
I will also be discussing the four main principles of food safety: clean, separate, cook, chill as the temperatures start to rise and picnics and camping become more prevalent…it’s even more important to practice proper food safety.
-Kelsey
by kelsey | May 3, 2012 | Food, Holidays, Weight Management
Are you going to celebrate Cinco de Mayo with a Mexican feast this weekend? When we think of Mexican cuisine, we often think of chips and salsa, largely stuffed burritos, and Mexican rice and beans. In addition to the tasty foods, Cinco de Mayo is often celebrated with alcoholic beverages as well. The calories in these foods and drinks can add up quickly if you are not mindful and careful! If you are able to help plan part of the menu, try incorporating produce into your menu, such as fresh fruits and vegetables such as a crisp salad, mangos, tomatoes, and peppers. In addition, you’ll want to be careful of the added fats that come in the fried tortilla chips, sour cream, and cheese. Try using more seasonings versus the extra cheese and sour cream to add flavor. You can also choose low fat options to lighten the calories. In addition, baking, broiling, and grilling will reduce the fat in your dishes as well. Lastly, the calories in your alcoholic beverages add up quickly, especially in mixed drink choices such as margaritas and daqueries. Choosing a ‘on the rocks’ drink versus the slushy drinks and skip the sugar and salt on the rim of the glass to lessen calories. If you prefer beer, a light beer will greatly reduce calories compared to the regular. And most of all have fun! We often put so much focus on the food, we forget about the real meaning of celebrations…family, friends, and fellowship! Enjoy visiting and socializing and practice moderation with the food!
For more tips and recipes visit: http://www.eatright.org/Public/content.aspx?id=6442469607
Happy Cinco de Mayo!
-Kelsey
by kelsey | May 2, 2012 | Diet, Food
Is flavored milk a healthy option for your child?
Flavored milk provides an excellent source of 3 nutrients of concern identified by the 2010 Dietary Guidelines—calcium, potassium and vitamin D. An 8oz serving of low-fat flavored milk provides at least 10% of the daily value of vitamin A and potassium and most flavored milk also provides at least 20% of the daily value of vitamin D and calcium. Flavored milk is also a good source for protein, vitamin B12, niacin, riboflavin and phosphorus. Much of the debate over flavored milk has been the sugar content. When comparing the sugar content between regular soda, orange fruit drink, 100% apple juice and low-fat chocolate milk, the added sugars in flavored milk are much less than regular pop and juices and half of the sugar content is natural sugars coming from the lactose. The total sugar content is comparable, but the juices and soda do not provide the vitamins and minerals that low-fat flavored milk provides, thus when comparing to other beverages such as these, the flavored milk does have favorable qualities.
Submitted by USD Dietetic Intern Ashley Moen
-Kelsey
by kelsey | May 1, 2012 | Etc., Family, Food
Happy May Day! Today has always been a fun day because it marks the first day of May and all the joy that brings, but it’s also my husband, Adam’s birthday! We had a little birthday party this last weekend to celebrate. As you can see in the picture we are both SDSU Jack’s fan and yes, he does have a rich and delicious turtle pie cake that his mother made him! Days like this are worth celebrating…and of course, food is always involved! So you may wonder, what does a dietitian serve for parties like this. Well we had our fare share of sweets with this tasty cake and icecream that surely testing our portion control, but we also opted for a lean meal of burgers on the grill, veggies, and fruit salad. Celebrations are a part of life and it’s ok to take a time out from your diet to enjoy, just remember to get back on the wagon the next day and be sure to get your exercise in! Also, if you are in control of planning the menu opt for lean meat choices, be sure to have a fruit and veggie selection, and choose a healthy cooking method such as grilling, baking or broiling versus frying.
-Kelsey
