Lenten season means fish season! Fish is not the most popular protein in our area since we are a land locked, northern state. Our mid-western diet typically includes proteins from beef, chicken, and pork…and fish often gets overlooked. During the Lenten season, it’s a good time to try out some new varieties and types of fish as they are better stocked and often times are better priced (ie- salmon, mahi-mahi, talapia, etc). The frozen bags of fish often have the filets in individual servings or two servings in a wrap so you can just take out as much as you need and then put the rest of the bag back in the freezer. Fish is a very lean and low fat protein so if you are watching your weight, it’s a good choice. Another benefit of some types of fish is the omega 3 fatty acids. Fatty fish such as herring, trout, tuna, mackerel, seabass, and salmon have these good fats. Our fresh water fish from around here such as walleye, northern, and perch, do not have these fats, however they are still lean proteins. It is recommended to incorporate two servings of fish into your weekly intake, so get into the habit of this during Lent and it could stick!
When we eat fish, we often think of it as breaded and fried like the picture, however that is not the healthiest choice. Instead of frying try these cooking methods: •Grill: Season the fish with herbs and spices and a little lemon juice (from real lemons!). Lightly brush the fish with a little olive or canola oil so it won’t stick to the grill and cook for 10-20 minutes. The picture shows one of my favorites: grilled shrimp. •Saute: You can saute any type of skinless fish. Again, season as desired and then heat a little olive or canola oil in the skillet on medium-high. Cook the fish for 2-3 minutes on both side. •Poach: Place the fish in a saucepan or deep skillet and add enough stock, water, or wine to barely cover the fish. Add your seasonings, herbs, or spices and bring the liquid to a simmer on medium heat. Simmer for 10 minutes or until the center is opaque. Then you can dress it up with a sauce if desired. •Bake: lightly coat a baking sheet with cooking spray and arrange the seasoned fish fillets on the sheet with seasoning. Bake for 7-10 minutes…you do not need to flip the fish. You can also put the fish filet in tin foil so the seasonings and herbs really flavor the fish. •Broil: season the fish filet and brush with olive oil. Place on a broiler pan rack and broil 4-6 minutes on each side. •If you choose to fry, try making it a little healthier by using an egg white to coat your filet, use canola oil to fry in, and instead of the white flour coating, try whole grain cracker or bread crumbs. •When your fish is opaque and flakes easily, your fish is fully cooked.
Give it a try…you may be surprised how much you like it!
Hills offer many challenges to runners and walkers. When we were out in the Hills over a year ago, there was never a shortage of hills to go up. One thing I learned…hills don’t go away, they wait! So you need to think of hills as mounds of opportunities. They are tough, just like things in life are. But, it goes both ways. When the struggles go up, they eventually have to come down, just like hills!
And right now, we need all the attitude change, and mood improvement, that we can get. These last 2 weeks with the arctic temperatures made exercising very tough. I was indoors for over 2 weeks, either on the bike, elliptical, or the treadmill. I would much rather be outside. There is so much more to see to take your mind off of things.
The walks get tough in the evening when it is so cold out. I have to drive first, then go take pictures because you can’t stand being out for very long with what we have had recently. Do you have to make modifications? Yes! Can you still do some of those things outside you like to do? Yes, but you have to be better prepared. Better prepared physically, and mentally.
Any one who exercises knows you have to put in the work physically. It is the mental training that is tough. You have to prepare your mind to handle anything…your mood, the temperature, all of the other stress going on in your life. Coach Godfrey in town here always taught my kids when they were out for Cross Country and Track, that competing is 90% mental, and the other 10% is in your head! Wow, how true is that! If you can get past the obstacles in your own mind, then you are well on your way to moving!
You have to dig deep inside. It helps when you have a training partner. That is another reason why these last few weeks have been so tough. Our run club has not been meeting to go for a run because of the really cold temps. It is time to back at it again! It is always easier to exercise with somebody else. When you do, you help motivate each other, and then it is not such a battle. Push each other besides yourself!
Regardless of the time of year, and where you live, you still have to put one foot in front of the other! Don’t make excuses! As I have said many times, you have to get out of bed, get out the door, and get moving! Be creative, and do what you enjoy more. You can’t say that you won’t do anything, because that is just another excuse. At least do more of something you like to do, and many times the rest falls into place. We are almost done with February, and the first day of Spring is March 20! We are getting closer. We can make it! Motivation at times is a battle, but it is definitely an inside job. You have to take control. You have to push yourself. You have to do the work. But that does not mean you have to do it without help. When we are all able to get outside, take advantage of it. This weekend, and the early part of next week is supposed to be upper 30’s to low 40’s! That is about a 70-80 degree shift in temperature for the positive. So be positive about it and get out!! Especially if you go out in the mornings, or wait until evenings when the temperature is even better, you never know what you might see!
Be positive. If you are positive, you make other people around you positive! Lead the battle of motivation! Keep trying, because life in general can be a battle. Continue to work on coming out each day victorious! Keep moving everybody!
In celebration of National Heart Month I cannot resist reminding you about the significance diet and activity play in promoting a healthy heart. Heart disease is the number one killer of Americans and affects both men and women. Genetics do play a role, however a heart healthy diet and and regular activity can help minimize the effects and complications of heart disease. Whether you have heart disease in your family or not, it’s still good to follow a heart healthy eating plan. Highlights of the diet include:
Lots of fruits and veggies! I’m sure you already knew this one, but the benefits of getting your 5 a day servings of fruits and veggies are worth reminding you again. Most of us know this, the hard part is doing it. Try adding them to your meals, have fruit as a snack, get a double serving to help you reach this goal.
Fiber! Fiber is very beneficial in combating heart disease. Incorporating more whole grains (and fruits, veggies, and beans/lentils) into your diet will increase your fiber and aid in heart health. Oatmeal, brown rice, wild rice, whole grain noodles, whole grain breads, and even popcorn are considered whole grains. Aim to get at least 25-35 g/day.
Choose lean proteins. Decreasing the amount of saturated fat in your diet will help reduce plaque buildup. Choose white meat poultry without the skin, 90% or greater lean hamburger, fish, beans, etc….stay away from processed meats! Fatty fish such as salmon, tuna, herring, and trout offer additional benefits as they are loaded with healthy omega 3 fatty acids.
Choose healthy fats. Incorporating more plant fats such as canola oil and olive oil into your diet and reducing your intake of saturated and trans fats has been shown to improve heart health. You want to choose foods that are lower than 5-8g of total fat per serving and <3g saturated and trans fat per serving. Choosing low fat dairy products will help reduce the amount of saturated fat in your diet as well.
Hold the salt! Excess sodium can increase blood pressure and cause heart failure. Aim to keep your sodium intake below 2400mg/day. You can do this by doing more home cooking, avoiding boxed or packaged goods, cooking with salt free seasonings, and not using table salt.
Exercise! At least 30 minutes of exercise a day has been shown to improve heart health. If you can do more, the better!
Making small changes or substitutions will help you have a healthier heart and reduce risk for disease. Reading labels is really essential to help you make good choices, so take some time in the grocery store and really examine the products to ensure you’re making healthy choices!
Happy Valentine’s Day everybody! Sarah and I were outside a week ago before the really below zero temps hit. Now we have been working out inside for the last 10 days or so. We can still figure out what to do! We have a bike, and elliptical, and a treadmill, plus our weights.
Even though it is cold outside, you can still figure out things to get some activity. We ordered a heart shaped pepperoni pizza for the weekend…my favorite! Spent the rest of the weekend at home, with each other, and Dakota inside, since it was still really cold out. Her flowers survived getting home from clinic as well.
It was a good weekend to spend inside. There are always things to get done at home, and time to do it since it was tough to be outside. I did manage to get out and attempt to take some pictures.
They were brief times, then back to the vehicle to get warm. There is always something different to see, you just have to pay attention…and that goes for everything. Be creative, come up with new things to do, and don’t waste the time we have. Spend it with those who mean the most to you as well.
Here is wishing everybody a Happy Valentine’s Day! Spend it with the one most important to you. Make each other feel needed, and appreciated. You would have a built in training partner as well, so keep moving together as well, everybody!
Do you have your Valentines ready to go? Besides a lot of love in the day, Valentines day is known for chocolate! The one item that seems to make everyone happy, but may not be the healthiest of treats for us to enjoy. This Valentine’s day you can enjoy your delicious treat without feeling guilty. Although chocolate may not seem healthy, there are some perks to eating chocolate. Dark chocolate is good for the heart and lowers high blood pressure. So when you’re thinking of getting your loved one that nice box of chocolates, maybe go for a box of Dark Dove Chocolates. If you don’t like eating the dark chocolate plain you can melt the chocolate and dip it in strawberries. It is a treat that will leave your taste buds wanting more and you will find it easy to prepare. If you want to stay sugar free, try making sugar free gelatins in a shape of a heart. Add fat free whip cream on top for a little extra punch to the dessert. If you want choices and variety to your dessert try a chocolate fondue. Melt chocolate and choose sides to dip into the chocolate. Some choices of sides could be bananas, strawberries, pretzels, pineapple, marshmallows, dried apricots, pear slices, apples, or any of your favorite snack foods! If you want to add more to your sweet tooth, try a sherbet ice cream with a dark chocolate topping. If you crave a saltier valentine’s day treat then you can try a trail mix with mixed nuts, sunflower seeds, raisins, pretzels, marshmallows, dark chocolate m&m’s, or a low fat candy such as Twizzlers.
