by kelsey | Oct 27, 2011 | Holidays, Weight Management
It’s that time of the year again. Not only are the stores packed with Halloween costumes, the aisles are filled with candy. Most of the candy passed out to trick-or-treaters comes in “fun size” or “mini” portions, however looks can be deceiving! People often think that since they are in smaller size, more can be consumed. Calories from Halloween candy can quickly add up. For example 3 mini snickers packs on 300 calories!
Thankfully Halloween doesn’t have to mean an automatic weight gain. Try waiting until the day before to buy treats to pass out. You will feel less likely to nibble when it’s not sitting around as long. Also, keep it out of sight, such as a closet or cupboard you rarely use. The biggest challenge is the leftover candy after Halloween is over. Try buying candy that you don’t like as it’s easier to get rid of, or purchase healthy options.
Halloween treats to try: sugar free bum, boxes of raisins, animal crackers, pretzles, trail mix, fruit snacks, lollipops, or non candy choices such as stickers, erasers, etc.
Halloween treats to avoid: candy bars, caramels, fudge, skittles, and m&ms.
Happy Halloween!
-Kelsey
by kelsey | Oct 26, 2011 | Cooking Tips, Diet, Food, Weight Management
With the seasons changing and the weather getting colder, hot cereal for breakfast is back! Here are some ways to spice up your hot cereal.
- Use fat-free milk to give you some calcium and protein
- Add dried fruits such as raisins or dates and chopped nuts
- Mix in fruit purees or applesauce
- Add some fruit such as blueberries, strawberries, or bananas
- Give your hot cereal a little crunch by adding a little dry cereal or granola
- Cinnamon, nutmeg, allspice or cloves can spice it up as well
If you’re in a hurry in the morning, make your hot cereal even simpler by preparing it in a mug for desktop dining at the office. Breakfast is the most important meal of the day, so be sure to start your day off right!
-Kelsey
by kelsey | Oct 25, 2011 | Cooking Tips, Food, Weight Management
Applecrisp is one of my all time favorite fall treats. I was in the baking mode this weekend and decided this treat sounded pretty tasty. We all know sweets are not the best for us, but there are ways to get your sweets without over-doing it. First off, is portion control. Having a smaller amount allows yourself to get your fix but not over-do it, Below was the piece I enjoyed last night. You will also want to eat slower and savor the taste!
In addition to portion control, recipe modification can help. You can relace the butter or shortening with applesauce, prune puree, or oil. Or instead of using the whole egg, use 2 whites to one egg. You may want to try a sugar substitute or reduce the sugars in your recipes as well. I personally enjoy desserts with fruits such as apple crisp, rhubarb, blueberries, etc as they are often a little ‘lighter’ than the heavy chocolate, fudge, cream desserts. Next time you’re looking to bake a treat, take a second look at your recipe and see if you can make any adjustments!
-Kelsey
by Dan | Oct 23, 2011 | Exercise, Family, Goals, Motivation, Wellness/Health
I often get asked by patients, not only how I find the time to exercise, but why do I exercise? By the end of each day, the answer becomes easier. This weekend was a perfect example of that.
First, on saturday, there was the State Cross Country meet in Sioux Falls. Here Nick is competing, and for a 9th grader on varsity, does very well. The weather was perfect, and I did a lot of running just to keep up in order to take pictures. Then when this was done, it was back in the car to go home and make it to the school in order to see my girls at the annual TUCKS dance, which they have been planning for months.
We got back in time to be able to take pictures quick before the grand march and presentation of all of the couples. The girls were very happy that we got back in time for this.
So why do I exercise? I have too many things to do and see in regards to my kids. I want to be around for a long time and be a part of their lives, and participate in those activities. I want to be healthy enough to be around for them. These are some of my main driving forces, the things that keep me motivated and enthusiastic about my health, and my daily exercise. I am staying in shape, and feel better, but the bottom line is I am doing this for my kids and my family. Hopefully they will be stuck with me for a long time. I, and they, would not want to have it any other way! Have a good week coming.
Dr. Dan
Consecutive Exercise Day #: 1487
by Dan | Oct 20, 2011 | Exercise, Motivation, Weather, Wellness/Health
There is definitely a chill in the air this week with the weather change. The leaves are close to all being off the trees. Today ended up colder, but no wind, so it actually did not feel too bad outside running/walking today. It is so much more enjoyable to be outside yet, especially when the winds are calm.
Even with the leaves all coming off, and winter starting to approach, the view of things can still really be enjoyable. Enjoy these days being out yet. Before too long it will be dark when we go in to work in the morning, and dark when we come home. Enjoy the days before the snow comes. Have a good weekend coming up.!
Dr. Dan
Consecutive Exercise Day #: 1484
