by kelsey | Oct 25, 2018 | Diet, Food, Weight Management, Wellness/Health
To me, one of the most stressful sections/aisle in the grocery store is the yogurt and/or dairy aisle. There are so many options, I feel overwhelmed and then just don’t end up buying any. There is Greek, Icelandic, Australian, Kefir, non-dairy, added flavors, traditional yogurts, etc. All of these add to the confusion. Yogurt has benefits for your health. It can be a great snack, breakfast on the go, or even a small dessert for after a meal. Benefits of yogurt include:
- Probiotics!-these help with digestion, gut health, and boosting immune systems
- Calcium-calcium is needed for building bone tissue, blood clotting, and muscle to work properly
- Protein-can help fill you up, helps build muscle, healthy skin, cell growth, and many other functions of the body
- As you walk down the yogurt aisle you may notice the packages with say higher protein, low fat, no fat, no sugar added, real fruit, added fruit, etc. These labels can be confusing and overwhelming. How do you navigate them all? Read the nutrition label is the greatest tip to use. Read the ingredients list. Try picking yogurts with less ingredients. This helps to reduce amount corn syrup, preservatives and other added ingredients that are consumed through yogurt. Fat free doesn’t mean sugar free! Many producers will take out the fat, but then will add sugar or corn syrup back in to replace fat. This makes the sugar and carbohydrate amount be increased. A light yogurt or low fat yogurt would be a better option if you were diabetic as they usually have the sweeteners like stevia, Splenda, equal, etc. Maybe you are wanting a yogurt with more protein, go for a Greek yogurt or ultra-filtered yogurt. Want to stay fuller longer? Try a yogurt with more fat and protein. This provides more calories to keep you fuller longer. Fruits, honey, and granola will add more calories and carbohydrates. Try a plain or vanilla yogurt and add your own whole fruits or whole grain cereals to it. There isn’t a 1 kind fits all in the yogurt aisle. Explore which one you like the best and which one best fits your nutritional needs.
-Written by Alyssa Kauffman, SDSU Dietetic Intern
by Dan | Oct 25, 2018 | Exercise, Family, Motivation, Wellness/Health
This past weekend a group of us from the Watertown Area Run Club took an adventure out to Denver to do the Rock N Roll Half Marathon, and 5k. Amanda, Jill, Paula, Sarah, and I, and Tom, who originally was going to run, but could not due to injury, but was out there to help cheer us on. We originally had thought this would be a time to get away to some where different, and run a bigger race. A bigger race it definitely was, but it evolved into something bigger than even we imagined. As we were getting ready the week or 2 before this race, we decided that we should wear our Team FARA shirts, Friedereich’s Ataxia Research Alliance, the cause we were running for in the Twin Cities last year, and show our support in Colorado. We had so many people asking us during the 5K what FA was, and of course we told them! We decided we had not sweat enough in the 5K race that we should all wear them again the next day for the Half Marathon as well. We lost count how many people asked us during the Half Marathon what FA was! It was a great way to help spread the word. Again, FA is an autosomal recessive inherited disease that causes progressive damage to the nervous system. It can lead to gait disturbance, scoliosis, heart conditions, and diabetes. It is progressive, and eventually a wheelchair is required for mobility. Its incidence in the general population is one in 50,000 people, and we had 4 in Watertown alone! There is no cure at this point, but research is working hard at trying to find that cure. Whether by raising money, or spreading the word, both help. Amanda will be running in New York in the Marathon next month raising money for the cure. When we got done, one individual, Paige McFarlane, came up behind us in her wheelchair to thank us for running for FA. She has FA, and was working the Half Marathon. She was so appreciative, and wanted to have her picture taken with us. That alone made the effort totally worthwhile! This is why we do this!
Even the day before the 5k on Saturday, this overall plan we were thinking of was evolving as the day went. Originally we were just going to wear the shirts in the 5k. But the response we got that first told us we had to wear them the next day too. After all, we are runners. We may sweat, but we don’t stink! Of course we were going to wear the shirts again!
Our rock n roll team was ready to take on anything. It also helped us complete the races. If we got tired, we just thought of those people with FA who cannot run, but wish they could. That was all the motivation we needed.
Sarah and I got to spend some time getting away as well, and yet were still working towards a good cause! I think our finish line photos of Jill, Sarah, and I coming in together pretty much summed up the weekend!
We were joining together for the cause, and we were going to finish together as well. It turned out that helping to spread awareness was really the reason for being there. That in and of itself made the weekend one to remember.
Together we will find a cure. We will help Danny and Ryanne here in Watertown, and Paige in Denver, and to all those other people afflicted with FA in the world. Keep raising money for research. Keep spreading the word so people are even aware of what this is. Keep running and moving because we can. Don’t ever take that for granted. We don’t know when that may change for us. Running races are fun…running for a cause is even more fun…regardless of our race times! Thanks for an amazing weekend Sarah, Jill, Paula, Amanda, Tom, Sue, Kristina, and Mike. Tom you will be running with us next time! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 4046
by kelsey | Oct 23, 2018 | Diet, Food, Weight Management, Wellness/Health
It’s that time of year again. Not only are the aisles of Wal-Mart strewn with witch hats, zombie make-up and fairy wings, but of course there is the looming aisle of Halloween candy. It can be easy to over indulge on treats this time of year. Most of the candy passed out to trick-or-treaters comes in “fun size” or “mini” portions. However, looks can be deceiving; people often believe that since they are smaller in size, more can be consumed. Calories from Halloween candy can quickly add up. For example; 3 mini snickers bars pack 300 calories. To burn off that many calories you would have to walk at a brisk pace for 1.5 hours or run for 40 minutes.
Fortunately the 31st of October doesn’t have to mean automatic weight gain. Try waiting until the day before to buy treats to pass out. You will be less likely to feel the need to nibble if you don’t buy it a month ahead of time. Keeping it out of sight, such as up in a closet you rarely use, can help you forget that it’s even in the house. The biggest challenge with Halloween candy is the leftovers. After the trick-or-treaters have come and gone we are often left with the reality that we stocked up for 400 doorbell ringers, and only got 15. Buying candy that you don’t like is an easy way to keep you from eating it both before and after the holiday and you can always donate it to get it out of your house. Below are some healthier options to pass out next week!
Halloween the Healthy Way….treats/prizes to try:
Sugar-free gum
Boxes of raisins
Animal crackers
Pretzels
Trail mix
Fruit snacks
Lollipops
Non-Candy choices: stickers, small toys, erasers, etc.
Pictured above my busy bee Corbin last year. Be sure to check back to our blog on Halloween for this year’s costume!
-Kelsey
by Dan | Oct 18, 2018 | Exercise, Family, Motivation, Wellness/Health
Last weekend Nick took me to a Vikings football game at the new US Bank Stadium for an early birthday present. It was the first time I had been inside their new stadium. We made a weekend out of it. It was a great weekend! Time to talk…about football, music, school, exercise…life in general! The football game is what brought the memory together, but it was not about football! There is no question that football, and in particular, the Vikings, has brought a lot of memories to our family over the years.
Even when Nick was little he was wearing his Vikings attire! We went to quite a few games when they were younger. All bringing back good memories.
We even had our Christmas card the one year with us all wearing our Vikings jerseys!
There is something about the atmosphere of being at the game…the fireworks going off at the beginning, all of he cheering, fans screaming!
I took a picture of Nick against one of their walls in the new stadium…
Honor the game! But more important, honor the memories that have come about from all of the times we have had over the years cheering them on. You develop a common bond that we have in common. It is not about football…but football brought those times together. That is what was fun. That is what will have a lifetime of memories. It was a great weekend to spend with Nick. Hopefully, we can do this more often…I can spring for the next game! Time really does go by fast. As you can see by the pictures, we have been having some kind of bond with the Vikings for years. If that is what helps bring us closer together at times, then so be it. Spend time with those who matter to you in your life. Have lasting memories to share forever. It has been fun over the years. I just keep telling myself…”It is not about football”…Have a great week coming. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 4040
by kelsey | Oct 17, 2018 | Etc., Food
Pumpkin is one of, if not, the most common fall flavors that everyone enjoys. Several types of desserts have pumpkin added to them to increase taste or appearance. Here are a few healthy pumpkin recipes to enjoy this fall season without feeling guilty about eating bad:
Healthy Pumpkin Pie
- 1 can pumpkin puree
- 1 can full-fat coconut milk
- ¼ cup rolled oats
- 2 tbsp ground flax
- 1/3 cup coconut sugar or brown sugar
- pinch of stevia or 2 tbsp of brown sugar
- 2 tsp cinnamon
- 1 tsp pumpkin pie spice
- ½ tsp salt
- 1 tbsp pure vanilla extract
Directions:
Healthy Pumpkin Pie Recipe: Preheat oven to 400F. Blend all ingredients together until smooth, then pour into a prepared pie crust (such as the recipe below) in a 10-inch round pan. Bake 27 minutes (it will still be underdone after this time, which is okay!), let it cool, then refrigerate at least 5 hours uncovered for the pie to thicken and “set.”
Honey Whole Wheat Pumpkin Bread
- 1/3 cup melted coconut oil
- ½ cup honey
- 2 eggs
- 1 cup pumpkin puree
- 1 tsp. vanilla extract
- ½ tsp salt
- ½ tsp cinnamon
- ½ tsp. ginger
- ¼ tsp. nutmeg
- ¼ teaspoon allspice
- 1 ¾ cups whole wheat pastry flour
- 1/3 to ½ cup rinsed millet (optional
- 1 tsp. baking soda
- ¼ cup hot water
Directions:
- Preheat oven to 325 degrees Fahrenheit (165 degrees Celsius) and grease a 9×5 inch loaf pan.
- In a large bowl, beat oil and honey together. Add eggs, and beat well.
- Stir in pumpkin purée and vanilla, then the salt, cinnamon, ginger, nutmeg and allspice. Stir in flour, just until combined. If you’re adding millet, stir that in as well.
- Add baking soda to hot water, stir to mix, and then mix briefly into batter until it is evenly distributed. Spread batter into the greased loaf pan.
- Sprinkle with cinnamon, and swirl with the tip of a table knife for a pretty marbled effect. Sprinkle a big pinch of turbinado sugar on top for a light, sweet crunch.
- Bake for 55 to 65 minutes. Be sure to check that the bread is done baking by inserting a toothpick in the top. It should come out clean. If the top of the bread jiggles when you pull it out of the oven, it’s NOT done! Let the bread cool in the loaf pan for 5 minutes, then transfer it to a wire rack to cool for 30 minutes before slicing.
Whole Wheat Pumpkin Cookies
- 2 ½ cups whole wheat pastry flour
- 1 tsp. baking powder
- 1 tsp. baking soda
- 2 tsp. cinnamon
- ¾ tsp. nutmeg
- ¾ tsp. ground cloves
- ½ tsp. salt
- ½ cup butter, softened
- 1 ½ sugar
- 1 cup canned pumpkin puree
- 1 egg
- 1 tsp. vanilla extract
- powdered sugar (optional)
Directions:
- Preheat oven to 350 degrees Fahrenheit (175 degrees C). In a medium bowl, whisk together your dry ingredients (flour, baking powder, baking soda, cinnamon, nutmeg, ground cloves, and salt).
- In another medium bowl, cream together butter and sugar. Add pumpkin, egg, and 1 teaspoon vanilla; beat until creamy. Mix in dry ingredients and stir just until combined. Use a cookie dough scoop or two spoons to drop one tablespoon of dough onto a parchment paper-covered cookie sheet. Flatten each cookie slightly.
- Bake for 15 to 20 minutes. Sprinkle the baked cookies with a light dusting of powdered sugar and transfer the cookies to a rack to cool.
-Kelsey
