by kelsey | Nov 9, 2011 | Food
Last night at our STRIVE 2 Survive lecture we had some tasty salmon cakes. This is a great way to get some omega 3 fatty acids from your salmon in a tasty treat. I was skeptical at first, but these actually have a great taste. Next time you’re looking for something new and tasty to make, give these a try!
Salmon Cakes Appetizer
1 box Zatarans Salmon Cake Mix
16 oz can Shurfine Pink Salmon (can also use poached walleye)
1 egg
¼ c fat free mayo
½ c cold water
Mix all ingredients thoroughly. Let stand in the refrigerator for 30 min. Mold salmon cake mixture into small patties. Fry in olive oil until brown.
Dipping Sauce: 1 c fat free mayo, 1 tbsp hot sauce, mix together well.
-Kelsey
by kelsey | Nov 8, 2011 | Etc., Wellness/Health
Have you ever considered taking a supplement? Could be a vitamin supplement, fish oil, flax seed, or maybe even an herb? Supplements have a purpose in our health, however we do encourage you to choose food first as they provide the more natural source of vitamins and minerals. An example of this would be vitamin D and calcium that we can get from a healthy intake of dairy products like milk, yogurt, and cottage cheese. If you are lactose intolerant or have an allergy to milk, then a supplement may be appropriate for you. Tonight at our STRIVE 2 Survive lecture, Deidra VanGilder, PharmD will be discussing when taking supplements are appropriate, which ones are safe, and how much we should be taking. Since supplements are not regulated by the FDA, it’s important to take appropriate precaution and ask your doctor or pharmacist before taking them. I always enjoy Deidra’s lecture as this is definitely a “hot topic” in nutrition and a great part of our STRIVE 2 Survive program.
-Kelsey
by Dan | Nov 5, 2011 | Exercise, Goals, Motivation, Wellness/Health
Well, today I hit a mile stone. 1500 consecutive days of exercise! I would have never believed it was possible for me to do. The thing is, it is now such a habit, I do it without thinking. I put in my run this AM already, then took Buddy for a walk. It is now routine. I don’t know how long this streak will go, but I at least don’t see it ending any time soon. Take care of yourself, and remember whatever goal you set for yourself…keep it managable, keep at it, but enjoy it and have fun along the way. That is what life is all about. Have a great weekend everybody. Keep exercising!
Dr. Dan
Consecutive Exercise Day #: 1500!
by kelsey | Nov 3, 2011 | Diet
The US News has evaluated and ranked 20 diets using a panel of health experts. I find this information very fascinating as the diets that are at the top of the list are ones I incorporate into my daily medical nutrition therapy at the clinic and with our STRIVE 2 Survive participants. These top ranked diets include recommendations that have been proven to improve disease such as heart disease (including cholesterol and blood pressure), diabetes, and aid in weight loss. In addition, it’s important to note these diets are not quick, fad diets with missing food groups. They are balanced diets that one can incorporate the recommendations into their lifestyle and not feel too restricted or miss out on an important food group. These principles are the foundation of my nutrition therapy, as we strive to keep you healthy for life and work at disease prevention not just a quick fix! Please note that the USDA MyPlate is not included as they targeted specific weight loss diet plans not overall healthy eating plans like MyPlate is.
Best Diets
Top 5 (listed in order): DASH, Mediterranean, TLC, Weight Watchers, and Mayo Clinic Diets
Bottom 5 (listed in order): Glycemic Index, Medifast, Raw Food, Atkins, and Paleo Diets
For the full report, please visit: http://health.usnews.com/best-diet/best-overall-diets
-Kelsey
by kelsey | Nov 2, 2011 | Food, Weight Management
As we strive to find variety in our diets while keeping them healthy, I wanted to share with you one of my favorite fall treats: apples with carmel! This is a great way to get your fruit in while giving your sweet tooth satisfaction. I choose fat free carmel to reduce the fat and calories, but portion control is still important to watch with the carmel! Next time you’re looking for a sweet fall treat, try this!
Enjoy!
Kelsey
