End of a challenge

Well after a month of seeing if I could stick to a "food stamp budget", I did not fully succeed. I was over by $75-but that includes eating out and Food Stamps can't be used in a restaurant so maybe I did :). I didn't put full effort into my challenge and if I would have planned a little better I could have done it easily. I did not buy all generics and I wasn't organized enough to use coupons and this month my work and running my kids schedule did not support trips to Aldis-if I wasn't working this would be a NO brainier! What I did learn is you CAN eat healthy on a budget. You can get enough fruits and vegetables and whole grains-and lean proteins, You CAN'T buy junk food if you want to succeed! I will definitely use this as I help my patients try to succeed.

Food stamp challenge

So I still haven't spent the full amount for my family. We did eat out and I included that amount in my budget even though SNAP recipients can't. I am going to be short by a few days unless we eat PB and J but overall it's doable!

It makes me realize I need to do a better job talking about eating well on a budget to my patients. I also think it changes try views on SNAP.

Great education experience.

Week 2 update and a great website for meal planning

Well, I have made it through almost 2 weeks of trying to feed my family on a food stamp budget.  We have eaten out a few times and STILL MANAGED to stay within the weekly amount you would get for food stamps-- if you divide the average monthly amount by 4 for a family of 4.We ate all whole grain breads and cereals and plenty of fruits and vegetables.  I haven't even been doing well at planning my meals this week and it was still possible.

I also was introduced to a GREAT resource for working moms and dads this week.  Of course there is a subscription fee but I think that the small cost would be worth the time it could save you.  A co-worker of mine uses emeals.com for her weekly menus.  THEY PLAN THE MEALS FOR YOU!  They send you the recipes and a grocery list for the week! AND, they give you the choice of what types of meals you would like-low-fat, low-carb, clean eating, classic, gluten free,  even paleo for those of you on that kick!  They will even give you an approximate cost for some grocery stores which appears for many of the meal plans to be about 80-90 dollars per week! If you feel like you don't have time to figure out what to cook, make your list, grocery shop and fit in everything else in your life, you might want to check it out. I am still debating whether I am going to subscribe but I definitely think it is worth consideration.  I'll let you know my decision.

I will also keep you posted on my budget-Steeler game tomorrow so I am not sure I can stick to it!

Grocery Trip and misc spending :)

So I headed to the grocery store for meal items including fruits and veggies for my meals and found some great deals. My store total was 33.89-Score!!! Unfortunately I did terribly with my lunches this week and will ultimately have spent 12 dollars extra for the week on my lunch. Overall I am doing well though. The average amount for SNAP participants is about 500 a month so I still have money to play with. I am trying to save some so I can make some fun snacks for Halloween. I'll write more after my next store trip!

Day 1 Food stamp challenge

So today was an easy way to start- grab leftover pork from my fridge and 2.39 pack of whole grain buns and some BBQ sauce and I made some sandwiches with veggies I had in the fridge. We also had some macaroni I had in the pantry that I bought on sale months ago.

I really should have gone to the grocery store but I figured if I was going to eat on a budget I should probably not waste food :)

It also gave me a little extra time to hang out with my girls after work and Exercise.

Hopefully the rest of the month is as simple as today!

Eating on a SNAP (food stamp) budget!

With the election approaching soon, we all know a big part of the debate is the economy and as part of that "entitlement" programs. I used to work at a food bank and truly understand the issue of food insecurity. I have seen a man working 3 jobs not have enough to feed his family due to medical bills as his family did not have health insurance. On the other hand, I also cringe when I see people buy Mt Dew and chips with their food stamps.

Instead of judging, I decided that starting Monday I am going to see how hard or easy it is to feed my family (hopefully healthfully) on the avg SNAP (food stamp) benefit for the next month. I'll keep you posted on my progress.

FYI I am not going to include school lunch as if I were getting food stamps I would get free lunches for my kids too :)

My Food Bucket List--Part I-Fayette County

A few weeks ago I read an article on www.statecollege.com called My Summer Food Bucket List. I easily checked off every item from the State College List. If you have been to State College and not eaten Creamery Ice Cream for dinner, you are really missing something. I really could expand that list.

I became a little obsessed with thinking about the idea of a food bucket list. What things have I already checked off?  What is on my list?   I have checked off "real" Philly Cheese Steaks on the street in Philly, North Carolina BBQ, Texas BBQ in Texas, Tex Mex in San Antonio, Fish from Pike's market in Seattle.  I crossed off wine from Tuscany. I ate Parmesan Cheese from a Parmesan Cheese maker in Parma, Italy. I have been really fortunate to try a lot of different foods in different places.

 As I thought about it, I realized I needed to do multiple! One for my hometown, well county anyway, the next for Southwestern PA and then for the rest of the country/world. I might expand an make even more if I have as much fun as I have been trying to put these together too.

So I am starting with my hometown of Fayette County, PA. Some of these foods are ones I have already checked off. Some are foods I have on my list to try.  I will add that I asked for some help via fb and twitter for suggestions. I had multiple recommendations for most of these foods! But would like to thank VT, HGB, and TM for some original suggestions that I felt easily made the cut. If I missed something, please be sure to comment.  Also realize that while I usually write about healthy foods, most of the foods if not all of these foods fall into the "SOMETIMES" category!!! Please note: These are in no particular order!

1. Pizza Wagon Pizza
2. Potters Antipasto Salad
3. Crab Cakes at the Summit Inn
4. Gnocchi at Fabrizi's
5. Cheese Fries at Paradise Pool at Nemacolin Woodlands (Trust Me)
6. Duda's corn
7. Phil's Hoagie
8. Blue Moon Burger
9. Jackson Farm's Chocolate Milk
10. Garbage Plate at Route 40 Diner
11. Smitty's Wings
12. Bud Murphy's Pizza
13. White Chocolate Macadamia Nut Torte from Caleigh's (If you didn't try it before they closed it is your loss)-You might still be able to order it for an event!
14. Potter's Greek Western
15. Steak from Hutch's
16.Italian Egg at Rizz's
17. Chicken Nachos at Ye Old Inn
18. Catered "Fire Hall" Wedding Food
19. Mom Maruca's Pizza
20. Dolfi's Pizza and wings
21. Roy's spaghetti
22. Chicken or Veal Parm at Melonis
23. Guiseppe Sandwich at the Italian Festival
24. Funnel Cake at the Fayette County Fair
25. St. John's Pierogies
26. Adrian's Fried Chicken
27.  Pie from Curt's
28. Vinny's ice cream
29. Sun Porch Potato Salad
30. Pasta at the Belmont Inn

My daughter EML wanted to add a few "Kids" items to the list so here are her choices:
1. Pechin's Firehouse chicken strips
2. Boston Beanery Grilled Cheese
3. Myer's Pizza
4. Rumpy's Wings


I will also add that I have a list of 4 for Dining Experience
1. Dinner on the Veranda at the Summit
2. Dinner at Lautrec
3. Phil's Corner Store
4. Eating at the Fayette County Fair

So my first list is complete. I will keep a running list if anyone would like to add to it! Stay tuned as I expand outside of the county to our region!

Fayette County Fair

A few years ago I wrote an article for the Herald Standard about being "healthy" at the fair. I thought I'd share it again since it is that time of year (although I did have to delete some year specific info)....



It’s time for funnel cakes, fried dough, fried vegetables, candied apples, huge lemonades
hot sausages, and everything on a stick! The Fayette County Fair offers many tempting
treats for fairgoers. These tempting treats, however, can quickly sabotage anyone’s
efforts to eat healthy or keep off extra pounds. If you are at the fair, it is okay to indulge
on one of these treats or maybe even two. Just don’t overdo it. Believe it or not, there are
ways to maintain a healthy lifestyle and still enjoy what the fair has to offer.

While many foods at the fair are high in fat and calories, the good news is that you can
burn off the calories by walking through the fairgrounds. Even a slow stroll through the
exhibits for an hour can burn around 260 calories or enough to burn off a candied apple.
For those of you that are ambitious, walk through the fair grounds for 3 hours without
stopping. You will burn off the calories in the irresistible funnel cake. Remember, those
three hours will only burn off the calories from the funnel cake, not the drinks and
other foods too. Another way to burn off some of the calories you consume at the fair is
attending one of the shows in the indoor area or fiddler’s building. Don’t sit in your seat.
Instead, dance for an hour to burn another 300 calories or more.

Another option might be to share your favorite treats with a friends and family. Sharing
is a great way to limit portion sizes and help cut back on fat, calories and added sugars.
If you want to try to find a healthy option at the fair, it is possible. Be sure to visit the
churches and services clubs when making your food choices. Some of these popular fair
vendors offer fruit cups, vegetables, and even sugar free desserts. Be on the look out for
added fats, however. While some vegetables may be healthy, when they are fried, they
are also high in fat an calories. Also be sure to drink water. It can be hot at the fair and
the sodas and lemonades can add sugar and calories quickly.

If you forgo eating healthy or trying to burn calories at the fair, there are other ways
to learn about living a healthy lifestyle throughout the fairgrounds. Look for exhibits
on diabetes. Have your blood pressure checked. You can even learn
gardening tips for growing fresh vegetables and bring the fair’s agricultural message to
your own backyard. While you may not be healthy at the fair, you can learn tips that you
can use to keep you healthy until next year.

Stay Active this week!

Sorry my post of activities is a little late this week.  I have been busy trying to keep my daughter active this week and haven't been on the computer much.  I did however want to post in time to remind you of these weeks Wednesday Walk.  Head to Connellsville for a tour of the Gibson House and learn a little about the library and sites in between. ! When you travel into Connellsville, take West Crawford Avenue across the bridge. Go straight through 2 stop lights and about 1/2 block later you will see a public parking lot on the right. Park in the lot. You can see the Carnegie Free Library off to your right about a block away from the parking lot. There is no parking at the library. The walk starts at the library.

But there is a lot more to do this week.  I have decided that if you really want to be in shape. Ohiopyle is one of the best destinations. I am not even referring to the things you can do that are not organized.  There is so much variety.  You could try something new if you are a female at Ohiopyle too! Sign up for Wilderness Voyageurs Female Fly Fishing Weekend this Saturday and Sunday. 

Families can enjoy the Night Hike on Friday July 20 at 8:45 PM at the park. Explore for nocturnal animals with the park naturalist. You can get more information at 724-329-0986. I, on the other hand, think that the Wild Tea Hike On Saturday, July 21. Meet at 10:30 AM at the train station to explore the park for all of the plants that have been used as Teas over the past few centuries. Don't forget you can get some great nutrients from a lot of these plants as well!

You can stick around after searching for trees

and continue your botanical education with the tree ID hike that begins at 2:00 PM on Saturday as well. You have just enough time to grab lunch between the two guided hikes. Bring a picnic to enjoy by the falls or grab some of the great healthy choices that the restaurants in Ohiopyle offer.

Go back on Sunday July 22 and meet at the Meadow Run Parking Lot at 2:00 and explore the Cascades.  Check out these waterfalls and maybe you can enjoy the natural waterslides to cool off when you are done!

Another big health related event that can help the entire community is being held at the Uniontown Mall on Friday July 20.  The Fayette Chamber of Commerce is

sponsoring a Blood Drive from 12PM-6PM at the Uniontown Mall.  While this event may not help improve your life, it may help you to save another.

Keep in mind the farmer's markets are still in full swing! Look back at my previous posts for the days and times. Hope you find something to enjoy and keep you active this week!

This Week in Fayette County

I promised I would continue to blog about events to help keep you active and healthy in my hometown.  This upcoming week is packed with things to do.

On Wednesday, July 11 take your pick between a fun historical hike or a competitive race.  The Fayette County Healthy Lifestyles Wednesday Walks continue at Friendship Hill at 6:30 PM. Hike the grounds and learn about both nature and the life and times of Albert Gallatin. You could also travel to the other side of the county for some activity. Hopefully cooler temperatures will be great for walkers and runners alike to compete in the annual John Woodruff 5K in Connellsville.  This event always has a great turn out and supports a scholarship fund. 


On Saturday, grab a camera and head to Ohiopyle in search of birds. I have been on bird hikes and other bird watching events at the park before and they have been phenomenal!  This week, head out for a morning expedition in search of osprey at 8:30 AM. You will meet at the Train Station Visitors Center and then carpool to Cranberry Lake where you will load up in Game Commission Canoes and explore the lake in search of these birds.  This expedition sounds amazing!  Unlike most events at the park, this one requires preregistration, you can call 724-329-0986 or email bawallace@pa.gov to register. If you are more of a night owl, join the park naturalists for a search of other night owls for expedition owl at 8:45 PM.

On Sunday July 15, you can learn a new skill at the park. Ohiopyle park naturalists will help you to hone your skills using GPS to explore nature. Meet at the Kentuck Amphitheater at 1:00 to learn the GPS skills and practice them on the Sproul Trails.  Once you perfect them, you might want to try geocaching.  These high tech treasure hunts are perfect for families and there are hundreds to find. Check out the geocaching.com website for more info. I will post a separate blog about it later.


It doesn't stop with Physical Activity Options either, to help you eat more of those great local fruits and veggies, make sure to stop at the farmers' markets that are now in full swing. In Brownsville, you can visit the Farmer's Market from 4-7 on Wednesday evenings in the Market Square parking lot. Thursday evening, enjoy the entertainment of the Storey Square series and visit the farmer's market from 4-7 PM in Uniontown. If your week days are too busy, start the weekend by stopping at the Masontown Farmer's market from 4-7 on Friday to stock up on produce for all of your weekend entertaining. You can even have some fun in German-Masontown Park while you are there. On Saturday you can visit the Farmers' and Artists' market in Connellsville at Yough Park in the morning from 8-12 before or after you've taken a ride on the Great Allegheny Passage (Yough River Trail.).  If you have spent your day out on the trails or the river on Saturday you can finish up the week with a stop at the Ohiopyle market on Saturday from 2-6 PM.


No matter what you choose, remember there are lots of options to help you reach your health goals. Just open your eyes and look around to find new ways to keep you healthy in your hometown!

Easy Entertaining

My DH and I Love Entertaining.I, of course, always stress about what to serve for our guests. Yesterday in 99 degree heat, that became even more of a challenge.  I am a firm believer in trying to serve my guests things I like and sticking to my guns as far as providing healthy choices.  That doesn't mean we don't have less healthful choices but I think it is important not to change your whole perspective on eating just because your guests may not make the same choices that you do.  Fortunately, my guests usually like healthier choices but nevertheless I stick to providing some nutritious options. So here is what I decided on.  I made a Guacamole Bruschetta that I found on Pinterest. To make this recipe even healthier, just make sure to find a whole grain bread to use as your base.  It was already filled with tons of nutrients but I am a firm believer in adding as many nutrients and as much fiber as possible.

Of course, PCL had to make Buffalo Chicken Dip but he made sure to make it with lower fat ingredients. Oddly enough, there was a lot left over.  What we didn't have left was berries.  The berries requested by my DD were almost gone by the end of the evening. Another great source of nutrition and everyone gobbled them up.

To make things simple because we spent most of the day in the pool. I grabbed a pre-cut veggie tray. I would usually cut up my own but, it was a hot day and we wanted to spend as much time in the pool as possible.  Add some great cheeses (although we ate very little of them) and wine from a local winery and we put together great snacks to enjoy with great company before our community fireworks!

The best part is  it only took 30 minutes to get everything ready! Sharing good food with friends can be easy and healthy. You don't have to compromise.

Red, White and Blueberries

I had been debating about what to make for a Fourth of July BBQ today when I saw a recipe on Pinterest for Cheesecake Stuffed Strawberries from the Sweetslife  blog.  One of the comments said to add blueberries instead of graham cracker crumbs for a patriotic dessert.  WHAT A GREAT IDEA! I however, never make any recipe the same as what I find and always find a way to try to make it a little healthier.  I started by washing my strawberries and blueberries and cleaning  out the centers of the strawberries with a paring knife.

Then I made the filling.  Instead of following the recipes as written, I made my own lower fat version.  Use 4 ounces of lite cream cheese or fat free. I used the lite because it is what I had. Add 1/2 cup non-fat plain greek yogurt. Then add 1 teaspoon vanilla extract.  To sweeten your filling I used 1 1/2 teaspoons of honey. My husband didn't think it was quite sweet enough so I did add 1/2 Tablespoon of powdered sugar but if you don't like it sweet, you can probably skip that step.

Next use a pastry bag and pipe the filling into the strawberries or just use a spoon if you don't care if they look fancy.  Top with a blueberry. Arrange your strawberries and chill them until  you are ready to serve. For my family this dessert is definitely a winner. Hope you enjoy it too!

Happy Fourth of July!

Happy Fourth of July! I started to write with the intention of sharing some strategies on how to make better choices at your backyard BBQs and other Independence Day celebrations today.  I decided,however, that you might benefit more by looking at some ways to add some physical activity instead.  

Just think of all of the Backyard games that can make your celebration a blast!  Even a simple game of wiffle ball or kick ball can add an element of fun that will make the day extra special. And don't think it should be just for the kids either!  We have a great glow in the dark wiffle ball set that allows us to play long after dark while we watch fireworks!

I did a quick search on pinterest and came up with a great Board filled with ideas. Check you my Backyard Games board if you need ideas.  We may play Corn Hole or Ladder Ball today but I am really tempted to get some buckets and a ball and set up a Giant Beer Pong if not today then definitely while we are on vacation. Yes, the kids can play too! Obviously we won't be filling buckets with beer so we can play as a family.  There were just so many ideas! I am really interested in creating a Giant Backyard Jenga too! Seems simple enough just think Jenga but one that is five feet tall.

You don't really need Pinterest to inspire outdoor fun. Just use your imagination! Regardless what you choose to do today to celebrate, take a few minutes to think about what we are celebrating today.  Don't forget to thank all of those who continue to fight for our freedom every day!

Happy Fourth!

Exploring something new

Headed out with my girls today to explore the West Virginia Botanic Gardens after reading a nice article in the Herald Standard newspaper.

We grabbed the camera and headed out with hope of capturing great pictures of flowers, butterflies and maybe even flowers and I had the great idea that we could sneak in some exercise while we explored the trails too!

We were greeted by volunteers that shared trail maps and pointed us in the right direction. Then as we went to park in a different parking lot we unexpectedly ran into some family which was a nice surprise!

It was a nice afternoon and we got some ideas for our own butterfly garden. My girls got some practice with their photography skills. These pics were taken by my 4 year old :) I think she is getting pretty good with the camera! As an added bonus, we had a nice walk and got some fresh air!

Often getting exercise isn't about going to the gym or doing an endless exercise DVD. It can be achieved just enjoying life with your family and friends. Sometimes so impromptu exploring is just what you need. Hope you had an enjoyable weekend too!

So much to do, so little time

I am still baffled at the number of people that complain there is nothing to do!  In an effort to help keep myself and you active, here are some things that you can do this week to keep moving and eating healthier, and these are only the "organized" events!

On Wednesday Evening June 27, my plan is to head out to the Wednesday Walk at Patsy's Lake at 6:30. I have never been there so this is a chance for me to visit somewhere that I have never been in the area and get some activity. 


Of course, sometimes I need more of a challenge.  On Friday night, June 29, I thought about heading to Ohiopyle for Expedition Dark Night at 8:45.  This hike will guide you through the secrets of the dark night in the park. Unfortunately, I won't be able to go. I made plans with my best friends to head to Deep Creek and healthy friendships are just as important as the exercise!


Saturday you have plenty of options. If you want to be really ambitious, you would become a weekend warrior and attempt them all.  Start off the morning with the The 6th Annual Jerry Maher Memorial 5K Run/Jog & Walk for Parkinson Awareness, 


If you finish the race with a fast enough time you can make it up to Ohiopyle for Expedition Bird.  This hike at 10 a.m. will take you on a hunt for the Eastern Bluebird. The park is requesting reservations for this hike. Please call or email  724-329-0986  or bawallace@pa.gov.


You can stick around and meet at the Train Station at Ohiopyle and learn the history of Ohiopyle with a Hike at 2:00!


Then on Sunday, you can trek back to the park and explore Ferncliff with a guided hike that leaves from the train station at 1:30!

Just don't forget in addition to these "organized" activities there are hundreds of things you can do this week to keep moving in our area! Just walk out the door and open your eyes, you are sure to find something!

The NEXT best thing..I don't think so!

There I was watching AGT with my daughters enjoying a few minutes before we headed off to bed and I saw a commercial for Pepsi Next--60% Less sugar is what I think the commercial said. I was thrilled. Hey you can cut the sugar in most recipes by 1/3 and not really change anything, why not soda?  I thought maybe the beverage industry was taking a step in the right direction.

Well let me tell you this I WAS WRONG!!!! I looked up the ingredients and Yes PEPSI NEXT does have less sugar and calories than regular Pepsi but in its place is not 1 but 3 different artificial sweeteners.

Here are the ingredients which I copied from the website directly.  CARBONATED WATER, HIGH FRUCTOSE CORN SYRUP, CARAMEL COLOR, NATURAL FLAVOR, PHOSPHORIC ACID, SODIUM CITRATE, CAFFEINE, POTASSIUM SORBATE (PRESERVES FRESHNESS), ASPARTAME, CITRIC ACID, ACESULFAME POTASSIUM, SUCRALOSE.




I know that artificial sweeteners have their place especially for people trying to manage blood sugars but I am not a big fan of these  sweeteners and I think there is a lot more we need to learn about them before we recommend them. And WHY did they need to use 3 different ones?

To me this product takes two things that are bad for you--regular soda and diet-- and combines them into one!!!

I have no vested interest in the success or failure of this product.  I will say however, I will not be running out to the store to buy it.

HOT, HOT, HOT!

As I woke up this morning, I stepped outside to discover even at 6:30 its already a little hot and definitely humid. I guess that means today is the perfect day to enjoy time relaxing by the pool.  Not everyone can get to the pool or some other water source today but that doesn't mean water should be the first thing on your mind. When temperatures elevate the number one thing you can do is drink more water.

On hot days, I grab my insulated straw cup and make sure it is with me most of the day.  I will admit that while I do drink A LOT of plain old water, something on a hot day makes me want to spice it up a little. Adding a little flavor and variety to your water can make it easier to stay hydrated as the temperatures climb above 90.

I will often start with the old standard and add some lemons  (I try to use Organic lemons if I can), sliced to a pitcher of water.  Sometimes that is just too boring and I'll mix up the citrus and add sliced lemons, oranges and limes or even just oranges. It is simple to start adding fruit.

Don't limit yourself to citrus! Add some strawberries or mixed berries for a different twist. Even watermelon added to a pitcher of water can add that extra little kick of flavor to keep you wanting to drink more and more.

Try herbs too! Mint is a favorite choice. And basil can add some fun flavor when mixed with some of your favorite fruits. Basil and watermelon is one of my preferred blends. I like to mix mint with raspberries too, although they are a little too pricey to add to my water.  I will add mint to blackberries if we happen to get a chance to pick some!

Cucumber can be an easy addition too! This is one of my favorites on a really hot day!  

The trick with all of these waters is to drink them the same day that you make them. Otherwise, they might not be as good, but that is just an excuse to finish the entire pitcher! No one would want you to waste it.   

If you aren't getting enough water, especially on these hot summer days try one of these "recipes."  You won't regret it!

Wine, Walking, and Waterfalls

Finding something active to do in Fayette County is a lot easier than most people would think. Just this week alone you can explore wine, do some walking or explore some waterfalls to get some great exercise.  Tomorrow, June 20 the Fayette County Healthy Lifestyles task force visits Christian Klay Winery for a guided walking tour of the winery at 6:30 PM.  The annual walking tour and wine tasting is a popular stop in the series that you don't want to miss.

Can't make it to the walk on June 20, try catching the first annual Lavender Festival at the Winery on June 23.  Just be sure to get up and dance to the Music of Mr. Harold Betters to burn off some of those calories!

Walking and tasting wine aren't the only ways to be active this week either.  Try your hand at a 5K at the Uniontown Salvation Army 3rd Annual Hall of Fame 5K Run/Walk on June 21 in Downtown Uniontown.

If you would rather skip the competition and just enjoy some exercise outdoors, head to Ohiopyle on Saturday at 10 AM for Expedition Elevation. Meet your guide Barb Wallace at the park overlook and she will guide you on a 4.5 mile hike along the Laurel Highlands Hiking Trail. Along the way you will stop at a great overlook to enjoy the view and lunch.  You can return just in time to visit the Farmer's Market at Ohiopyle that already has fresh local produce!!!

You could also join the State Park staff on Sunday at1:30 to explore one of my favorite trails along Jonathan Run. This hike beginning at the trail head on Holland Hill Road passes by small waterfalls and connects to the Great Allegheny Passage.

Don't limit yourself! There are lots of great things to do! These are just a few ideas of ways to stay healthy and active this week.  Just remember to keep that bottle of water with you, it's hot out there!

Beer & Gear Fest

Yesterday I read a great article written by fellow RD Karen Ansel, MS, RD, CDN on the health benefits of beer http://www.eatright.org/Public/content.aspx?id=6442463947&terms=beer that shared benefits like heart health when consumed in moderation and some great B vitamins.  It was perfect timing! Today is the annual Beer & Gear Fest at Ohiopyle. This annual event in its 11th year gives you the chance to sample some great brews from many Pennsylvania Breweries, listen to great music and get some great gear to keep you moving this summer.  If you are looking for something to do today, give it a shot and remember those darker beers have more fiber!

Yoga on the Yough

Exercising at the summer usually brings visions of hiking, biking, even rafting and kayaking in our area but don't limit yourself.  If you haven't tried yoga, especially outdoors, now is your chance.   Experience the physical and mental benefits of yoga and get some benefits from being out in nature as well. Do it all while supporting a local library.  Visit Yough Park in Connellsville beginning today June 16 and every Sat at 9:00 AM  All you need is a yoga mat and some water. The classes are by donation and benefit the Friends of the Connellsville Carnegie Free Library.  You can call the library at 724-628-1380 if you need more info.

I wish I could make my way there today! Instead I will be cleaning my house and doing some yard work.  It's still exercise but definitely not as relaxing.  Hopefully I'll get a chance to give it a try sometime this summer. Hopefully, you will too!

Wednesday Walks 2012

Well after way too long, I decided it is definitely time for me to get back to blogging. I needed a little break and had to catch up on eating right and getting in shape instead of just writing about it. The perfect inspiration is the beginning of the Fayette County Wednesday Walks for 2012.  I kind of feel like these walks are my baby that I have had to let grow and stand on their own.  Of course it is still the same great team but with changing jobs, I really didn't have a chance to be involved. I love that this idea that started on a whim in the Steps office a few years ago has become a yearly tradition in our community getting people out and moving.  I'll have to miss the first walk this year too as I take my daughter to a softball game but I will definitely be there in spirit. I hope to see all of you at a walk this year!

Buffalo Chicken Enchiladas

Of course we try to do our best to eat healthy but my hubby is a sucker for anything buffalo chicken. Tonight I thought I would try buffalo chicken enchiladas. Of course I saw several different recipes on Pinterest to inspire me but I ended up settling on trying the one posted by a dietitian (No surprises there). Too bad I didn't have the green onions. Check out the original recipe on the Prevention RD blog. 

Of course I never follow an exact recipe. So I started with two chicken breasts and shredded them. Then I made made own red enchilada sauce (the original used canned enchilada sauce). It is really simple. Use 1 cup of tomato sauce, 1 cup chicken broth, 1 Tbsp of Chili powder, 1/2 Tbsp of Cumin, 1/2 Tbsp on Onion powder and 1 clove of chopped garlic.  The original recipe used 1 cup of canned enchilada sauce but I didn't have any and this turned out great.  The add 1/3 cup of your favorite buffalo wing sauce. If you like them really hot add more!

Preheat your oven to 350.  I then put a little of the sauce on the bottom of my dish.  Next take about 1/2 cup of your sauce and mix it with you shredded chicken and 1/2 cup % 2 milk shredded mexican cheese blend.

 Fill each tortilla with the mixture, roll up and place seem side down in your baking dish.
The next step is simple. Put the rest of your sauce on top of your enchiladas.

Top the enchiladas with another 1/2 cup cheese and 3 ounces of crumbled blue cheese.  Bake for about 20-25 minutes at 350.

When they are done. Feel free to top with chopped cilantro and green onions. I unfortunately was out of both. I would also strongly encourage you to make sure that you serve some veggies on the side and be sure to watch your portions!  

When you are done with dinner. Follow up with a nice walk like I did! Hope you enjoy them.

Hunting for Treasure

Every spring, my dad sets out on a treasure hunt. Searching in a secret location for the prize of spring.  I anticipate his success every year and wait for the day that he shares his treasure...MOREL MUSHROOMS!  The location of the mushrooms is a secret for most that hunt for them. No one wants to share their "spot" for fear others will sneak in and steal those mushrooms.   This year I was fortunate enough to have a Morel Mushroom Fairy deliver a bunch right to the door of Phil's barber shop! Jackpot!

Nutritionally speaking, as long as you don't fry them or add too much fat to them, the morels are low calorie--only about 20 calories for a whole cup! They have vitamins and minerals too-most notably the Morels have 136 IU of Vitamin D which is more Vitamin D than in a cup of milk. These mushrooms also have B vitamins, Iron, Magnesium, Calcium, Phosphorus and magnesium. You can check out this link to the USDA nutrient database if you want to know the exact amounts!

For me,the thing I love the most about Morels isn't their value but the joy of eating them each spring. I have pulled together a board on Pinterest with some of the recipes I might want to try. My favorite is the Morel Galette with spring onions. http://pinterest.com/kjl_rd/morel-mushrooms/ Please check it out and be sure to share your favorite morel recipes too!

Is Pinterest Sabotaging your Health Goals?

It has been way too long since I have posted a new blog.  Life has gotten a little busy lately, but I promise I will try to write more often.  I have completed 30 miles so far in my walk a hundred miles in a hundred days at work.  I will add it has been only 21 days.  It would have been more but Easter weekend put me behind just a little.

So speaking of Easter, my goal was to find a few new recipes to try.  The first place I looked was Pinterest. Of course! If you need a new recipe, it is a great place to find inspriation.  Wow but as far as health goals go.  I think of every one recipe that appeared that was real food, healthy food, that looks like it would taste great there were at least 20 that were well --definitely in need of a nutrition makeover.

I could pin recipes all day but I have to wonder if looking at all of those less healthful choices tempts me more.  Don't get me wrong I always eat enough veggies, I eat whole grains, lean proteins, etc., but I am a sucker for some of the indulgent treats that constantly appear.  If you can look but stay out of the kitchen or only make some of these tempting treats on occasion it may do no harm. But if you love to spend your days in the kitchen, social media might just be influencing your health in more ways than one.

I have decided that I am really going to try to "pin" more of those healthful recipes and try to ignore those that are less healthful following the 90/10 rule. That would be 90% healthy, 10% splurge. This weekend, I even tried a few including chocolate hummus! It was a great fruit dip and my kids loved it! It was definitely a winner. If you want to see what kind of recipes I am looking for, let me know and I'll be sure to post my boards on my blog!

Walk a Hound Lose a Pound

A few years a go I fell in love with a program in Cleveland created by the Steps to a Healthier Cleveland Program called Walk a Hound Lose a Pound.  Every week people from different neighborhoods get together at a park and walk their dogs. It is great for your health and for the dogs too.  While I don't have this program in my community, now that the weather is nice, I think it is time for me to get my puppy Lucy out on a leash and start walking her more. Maybe once we get better on the leash we can walk with other dogs too.  There are some benefits to walking your dog too. Unless you have a lazy dog, you are likely to walk at a faster pace than you would without your dog and boost your cardio benefits. The dog can help motivate you too! It is really hard to turn down your dog when they look at you and make those puppy eyes begging you to take them for a walk.  So as I work on my 100 more miles, I am going to try to get in a bunch of those with Lucy. Take your dog for a walk too and you might be more surprise how much you both benefit! 

100 More Miles

Tomorrow is the first day of the annual Walk 100 Miles in 100 Days sponsored by the Wellness program of the WVU health sciences campus.  This 18 year old program held every spring is a great way for employees and community members to get in shape.  I am excited to be participating this year.  My goal is a little different. Since I already try to lead an active lifestyle, I really want to push myself. My goal for the next 100 days is to do 100 more miles than I usually do.  I am going to add an extra 100 on top of my average of 6 or 7 a week plus other activities to try to get 14 and still maintain the other activities like strength training or aerobics too.  I challenge you to do it too!  I'll post my progress on Sunday nights!

Is there too much on your plate?

I love the social media world of Pinterest. I always find great recipes and helpful hints.  Last night thanks to a Pin from ALW, I saw a perfect tool for my kitchen and maybe for yours too.  She always pins great healthy recipes and workout ideas!

One of the biggest problems with eating healthfully is portion control.  Despite my efforts to promote it, most people do not measure their food or weigh it.  It isn't always easy. Even as a dietitian, I will admit that when I am in a hurry the last thing that I want to do if measure my food.  I do measure it when I feel my portions are creeping up in size.  After measuring for a week or so, I get back into the routine of using the right amount.

I have given out portion plates that I got from nutrition education catalogs or trade shows too. The ones with dividers or odd pictures of dancing vegetables to show where the vegetables go.  I have used them too. I like the ones with lids that I can take for lunch. More for the convenience of them because I love the fact I can bring different foods, have them separated and cover them with a lid.

There is one big problem with those plates.  They are not very attractive and don't help with food presentation at home. I like to sit down with my family, have a nice dinner on real plates with real silverware!  Call me old-fashioned, but we even eat at the dining room table and these plastic plates just aren't going to cut it. But someone figured out a way to create a set of dishes that allow you to have a nice dinner and learn to control your portions.  You can see ALW's pin is a perfect solution to my aversion of plastic dinnerware.  The vine design separates your portions with the larger section being for veggies.  The bowls even use the vines to help you see your portions inside.

I did some searching and found a few others as well.  I found a set of Slimware dishes on Amazon that are cute as well.  And was a little disappointed that they were melamine but with just a little more searching, I found they also make ceramic Slimware Dishes! 

Ceramic Slimware Dishes

If you don't really want to buy the portion dishes and you still want to keep perfect portions, there is one last option outside of weighing and measuring that I will share. This one is probably my favorite, mostly because you don't need to invest in a whole new set of dinnerware.  The Meal Measure Portion Control Tool gives you the same visual tool but once you have served yourself, you just pull it off the plate and have a beautiful appetizing meal.  The price is right too!

Getting your portions in shape doesn't have to be difficult and these tools can really help you to get started.  Thanks ALW for a great Pin! I hope it will inspire others to think about how much food they are putting on their plates!

Lace Up Your Running (or walking) Shoes This Spring

This week my fitness goals were totally thrown off track when I got sick. I haven't been able to walk around the house let alone run.  I had been working on the couch-2-5K plan. I had been walking and working out but my goal was to run a 5 K at the end of March.  I am pretty sure with this set back, I will be walking.  For me, having a race to train for and a charity to support help me to stay on track. If you are looking for an event that might inspire you to get fit, I have listed a few that will keep you working on your goals at least through June.

The first is the Boston Beanery 5K on March 18 at the Uniontown Mall in Uniontown PA.  This 5K is the first one that I ever ran.  That was 15 years ago! It has a special place in my heart because it supports families in need in my hometown and I saw first hand how the money really made a difference in people's lives through one of my first jobs at Community Action.

Then in late March check out the 2012 Miracle Bunny 5K Run/Walk on March 31 at Penn State Fayette Campus. This is the first year for this race that benefits the Miracle League of Pennsylvania's Laurel Highlands--a baseball league for individuals with special needs.  It am partial to this race because I have both a nephew and a niece that play :)

If you want more of a challenge try the Yough River Trail 10 Mile Run 10K, 5K on the trail in Connellsville on April 7 or set your sights on the Mount Summit Challenge on April 22. This 3.5 mile race climbing up 1,200 feet along the National Road (Route 40) is a challenge for young and old alike. The Summit Race was a goal that I set for myself this year (not to run but walk this year) and unfortunately I am on call that weekend so a race is probably not a great idea. I haven't made a final decision so I may see you there!

If you are just starting, you might want to think about trying something in May.  Try the National Road Festival Chase The Wagon 5K on May 19.   You have plenty of time to start walking or running to be in shape for this race.   Or give yourself an extra two weeks and make the Point Marion Park 5K a family activity on May 27 and kick of a summer of fun and fitness.

While I know I won't be doing all of these events, my goal is to do a few.  I think they are a fun way to keep on track! Let me know if there are any other events or activities that might help me reach my fitness goals this spring!

**some of the links will take you to an email to request additional info if the race doesn't have its own web page.

Let them eat Fish!

Being raised Roman Catholic in southwestern PA, I am no stranger to fish fries during Lent.  I have visited many and definitely have my favorites  Today I read about no less than 15 different options for places to go for a fish dinner tonight. Some churches, some restaurants, and even some local non-profits are offering fish, seafood and other non-meat fair. Every year, I wait patiently to get my hands on some homemade pierogies (yes I know it can be spelled a thousand ways so I just picked one.) They are my absolute favorite Lenten favorite.


I struggle with the local traditions of seafood feasts and big fish dinners.  My god mother would be proud that I actually looked up the theology behind the Catholic tradition of no meat on Fridays.  In the past it was every Friday not just during Lent.  The purpose of abstaining from meat was one of penance.  I will include the definition of penance just because...


noun

1.

a punishment undergone in token of penitence for sin.

So I struggle with how indulging in fish dinners that I really enjoy and splurging on fish and seafood that I don't buy as much during the rest of the year is a penance.  I love fish, I love a lot of vegetarian meals. Sorry but not eating meat is not a penance for me. Maybe being forced to eat bologna sandwiches for dinner would be a penance. On the other hand, spending the day doing Laundry is a penance without a doubt. 

I will continue not to eat meat on Fridays during lent, but I have decided that another form of "penance" is  essential if I am to reflect of the true goal of the Lenten season . Extra  prayer, giving up something I love to help others. I have committed to each of those.  I realize there are other reasons that eating fish can be beneficial during lent. For me, I think of it in terms of What Would Jesus Eat?  Most likely it was fish! And after all the goal is to lead a life more like Jesus did right?? So if even just during lent, I eat fish more often just to remind me to lead a life more like Jesus who gave so much for others, I'm going to indulge.  

15,840 Calories in Two Days!

In February 1999, I achieved what many would think is nearly impossible. I burned 15,840 calories in just two days! This weekend over 700 students will achieve the same goal.  The calories aren't the benefit however, instead it is the health of others.  This year marks the 40th anniversary of Penn State's Dance Marathon or THON as most affectionately refer to the event.  What is THON?--A 46 hour dance marathon (when I danced it was 48 hours) that benefits the Four Diamonds Fund at Hershey Medical Center.  The Four Diamonds Fund provides support to children and families facing a battle against pediatric cancer. Throughout those 40 years, Penn State Students have raised $78,000,000 to support the children, their families, and research that we hope will some day lead to a cure.

For me, dancing in Thon has been one of the most memorable events of my life. I can remember every detail like it was yesterday.  Of course there are a few hours that I now know were from about 3 AM-8 AM on Sunday morning (you start dancing on Friday) that I don't remember at all, but the last hours are as clear as what I had for breakfast this morning.  Thon '99 One Step Closer raised just over $2.5 million!

I had met many of the children and their families and realized how appreciative they were. I cried as many of the families shared their stories. I laughed with many of the children as we danced and played games. I hugged parents with tears rolling down their faces as they watched their children laugh and smile.  Despite every amazing moment from dancing in Thon, after over 10 years, I only now am beginning to see the full impact that Thon has on the children and families that benefit from the Four Diamonds Fund.  For the past two years, I have followed the journey of a child of a fellow Penn State Nutrition Grad.  6 and  1/2 year old Emily, has been fighting Leukemia.   I have seen through her online journals how much the year round support  of the Penn State students have impacted their family.  The money raised is only a small fraction of the benefits from this event!  I urge you to take the time this weekend to think about donating to Thon.  At a minimum, I hope that you will pray for all of the children and families facing Pediatric Cancer especially Emily!  And please pray for all of the students and volunteers that make this event possible.

FTK!!!!

Let it Snow!

This morning I am sitting by the fireplace enjoying a cup of coffee looking out the windows at the falling snow.  My plan is to enjoy the winter wonderland with the kids and burn some calories.  Instead of staying in the house all day or just sending the kids out, join them! It might just be the workout you need and you can have a lot of fun while you are at it.

1. Build a snowman and burn 285 Calories.
2. Have a snow ball fight and melt away 319 Calories.
3. Make a bunch of snow angels and you can burn another 214.
4. Go sled riding and burn 408 :)
5. Shovel out your driveway and burn 340 Calories (I know this one isn't really fun)
6. Head to Winterfest at Nemacolin Woodlands and burn 340 calories skiing or snowboarding.

Heading outside in the snow is more than just a workout. Some of my best memories are from playing out in the snow. To this day heading out to "play" makes me smile.  For some reason, adults don't always let themselves have that fun. You can even try something unusual.  My brother thought it would be fun to take his kayak out in the snow and it was a blast. We had so much fun it felt like we were 10 again!! Nothing like fun to make all of the stress of being a "grown-up" disappear if even just for an afternoon.


Whatever you do, turn the snow into your playground. Have fun and get in shape while doing it :)

***The calories and activities are based on a 150 pound person doing the activity for an hour.

Super Workout!

Last night while most of you were pigging out on your favorite party foods, I decided to try the Super Bowl Workout challenge from Spark People. The idea of the workout was to make exercise a game while you watch the big game.  You can check out the link, but it included challenges like do 25 Jumping Jacks for every TD, 25 Squats for every time out, 20 bicycle crunches for every first down, et. 

Let me just say I should have started this challenge back in the preseason and done this workout every Sunday while watching the Black and Gold. It was a blast! I got a great workout in while watching the game.  Obviously it wouldn't have worked if I were at a SB party but I will definitely try it again.  I will admit that I didn't finish the entire game.  Three quarters was enough, I did have to get up in the morning and be at work by 7:30. I never fall asleep right after a workout!

This great idea just proved that you can find ways to fit exercise into just about every activity. You just have to give it a little thought and creativity. 

Ice Cream without the Guilt

This morning I had some bananas that were turning a little too brown.  That usually does not happen in my house.  I hate to waste them so I cut them up and put them in the freezer. You never know what you might be able to make with them.  I usually just throw them in a smoothie for AGL with some yogurt.

I had read something a few weeks ago about making ice cream out of frozen bananas in the food processor.  Of course I couldn't find the directions so I figured I would wing it.  I am so glad I did!!!! The result was an amazing tasting ice cream that both AGL & I loved and it didn't have any added saturated fat or added sugar.  The best part was AGL could help make it.

If you want to try our peanut butter banana ice cream, you don't need much--just a food processor.  Cut up your bananas and put them in the freezer.  Mine were only in the freezer for about an hour. I used two bananas. One for me and one for AGL.  Put the frozen bananas slices in the food processor. You don't need to add anything else.  Turn on your food processor until the bananas are mashed up to little pieces. Mine looked like the texture of smashed peas. Then stop and add about 1 TBSP of peanut butter for each banana you use. (I use natural peanut butter because I don't want the added sugar but you could use whatever you have.)  Turn the food processor back on and it will turn into a creamy texture just like ice cream.

FANTABULOUS!!! It was a creamy treat full of good nutrition without the guilt! It was a great treat and a great project to do with AGL.  I highly recommend it.  Next time, I might even add some cocoa powder :)

Dinner club at The Smokin Crab

Last night, my friends and I had our first dinner club of 2012. Our dinner club is nothing fancy. Just, a bunch of great friends getting together to try different local restaurants. It isn't really about the food. It's really about spending time and having fun with an amazing group of people. Food however, is involved. Last night we visited the Smokin Crab in Uniontown.

My goal was to try to pick something healthy. I had thought about a dinner salad but the whole point in trying new places is to try the food not just the salads. I did start with a side salad and it was Fantastic!

I opted to try the creole stuffed shells with shrimp. They were in a great red sauce. While stuffed shells would not normally be my "healthy" choice, a lot of the other menu items were fried, very high in fat or sodium. I ate half which was plenty. While the food was good my best advice is to SHARE. If you don't want to overdo it with fat and calories grab the salads and split your meal, you still might have some to take home.

Our waiter was great but too persuasive when it came to the peanut butter chocolate pie. As far as desserts go, this one was at the top of my list. I made it a point to only eat a few bites, share a bite with friends and take a few bites home to PCL.

It was a great night with great friends. The food was good and the company was even better. My recommendation is if you decide to eat at the Smokin crab, share. Your waistline will thank you for it!

Did you give up yet?

Well it is January 31.  Just about the time that many people have given up on their New Year's Resolutions.  I will admit while I didn't make resolutions, I did set a few goals that I wanted to reach this year to take care of my health.

I set a goal to read at least 25 books for my mental health. Reading helps me to stay relaxed and it also keeps my brain sharp.  So far, I have read 9.  I guess my goal was a little low.

For Nutrition, I set a goal to plan my meals ahead of time.  I have struggled with this one but I am doing much better than I did for most of 2011.  Most importantly, I am using a lot more whole foods and that is the ultimate goal.

I set one last goal to get at least 1 hour more physical activity per week.  I was exercising before but I realized that towards the end of the week, I struggled to get it in.  I am proud to say that this is one goal that has been pretty easy.

If you set goals and have either given up or aren't reaching them, you don't have to wait until next January.  Start today.  Don't wait until Monday. Just make sure your goals are specific and attainable.  You can always set new goals once you reach them!

Don't take your cell to the gym

I know this is hard to hear. We have becomes slaves to technology.  But, if you think you should be getting a better workout than you are, the problem might be your cell phone.  If you take your phone to the gym just to use it as an ipod or steam radio, you can benefit from an awesome playlist that will make your workout better.  If you text, talk or surf the web at the gym to pass the time on the treadmill, however, you aren't doing yourself any favors.

A recent study published in the online journal Gait & Posture showed that both texting and talking while walking caused participants to slow their pace.. The physical therapy research included a small sample size and was focused on ways to improve physical therapy, but it does make sense and if it holds true Texting & talking could be slowing you down and keeping you from getting your best workout!  Don't take the chance, leave your phone in the locker room!

Not so Healthy but I had to write about it anyway!

I have been putting a lot of thought into snacks lately. Mostly because I am trying to figure out which recipe to make for my next Meals in Minutes segment on HeraldStandard.com.  I have also been flipping through my dessert recipes.

While I am not usually a cake fan, a good cupcake can definitely tempt me to make a less than healthy choice.  I am going to give you a big WARNING that neither of these cupcakes are healthy.  I am not even sure if they would be good but I was intrigued and thought I would post them just for your opinion.

First I will say I don't eat bacon very often at all.  And even though it isn't healthy, I do like the taste, especially when it is combined with something sweet.  Yesterday I got an email with a recipe for  Maple French Toast and Bacon Cupcakes  I have to admit I thought I might give them a try.  

As I was exploring recipes that I could modify for the superbowl, I found yet another unique yet intriguing recipes--BUFFALO CHICKEN SUPERBOWL CUPCAKES! This one sounded terrible to me and the picture with the chicken wing on top of the cupcake was a bit of a turn off, but the narrative made it sound a little better.  If I tried them, I am pretty sure I would skip the wing on top.

I of course wouldn't endorse either of these as a food you should be eating but I found them interesting enough to share. Let me know your thoughts!  I promise, I won't continue to tempt you with not so healthy treats. If it will help I can even analyze the recipes.  It is just never ceases to amaze me what foods people will come up with next :)

What is JUNK?

Usually, when I write something catches my attention and I'll give you my opinion about it when it comes to diet and exercise but Chris & Kara Mohr from Mohrresults.com posted this info about snacking and I loved it so much I just thought I'd copy and share it with you.

"Enjoying low fat snacks.  Snacking is great…when you choose good options.  But when you don’t, they are, well, junk. 

Zero nutrient rice cakes = Junk. 
Low fat chips = Junk
Low fat ice cream or cookies =  You guessed it, junk. 

The list can go on.  Want a solid snack that will help fill you with nutrients AND boost weight loss?  Grab a handful of nuts — they’re loaded with healthy fat, protein, fiber, and a ton of nutrients.  Good stuff.  Of course, they are calorie dense — so sticking to that handful is the key. 

Just don’t fall for the low fat mantra.  If a good is naturally low fat, like veggies and fruits, fantastic.  But if it’s a food that SHOULD have fat but it’s "magically" disapeared, that means it’s full of added junk to make it taste like what we’re used to.  Stick to real foods, just stick to smaller portions.":