I have to admit that being a mom that works full time, my schedule gets crazy just like everyone else's. Even though I am a Dietitian, I get tempted to just run through the drive thru or stop at Subway after I pick up my girls. Most days, I am able to resist that temptation. That doesn't mean it is always easy to get a nutritious meal on the table every day. I have learned how to "cheat " a little to get the most nutrition with the least effort in the least amount of time.
Today, that cheating involved sauteing up a bunch of fresh veggies from the farmer's market and adding them to whole wheat pasta and jarred sauce. I admit, it might not be the best but just by adding those extra veggies, I have improved the nutritional quality. Of course, we will be having a salad too.
Sometimes it means chopping up a bunch of veggies and adding them to canned soups (I know the sodium is high but if you read the labels you can do a great job stocking your pantry with better choices.)
On occassion, it might even mean that I do stop and grab something quick at subway but then pair it with some fruit that I have at home.
The point is that while, its tough, there are some really quick and easy ways you can make your meals a little healthier. Some might argue that you need to do it all at once but these little changes can make a big impact in the long run. Give it a try and make an effort to add something with more nutritional value to every meal you make!
Tuesday, August 9, 2011
Sunday, August 7, 2011
18 holes for Good Health
I will admit that on the rare occasions that I have had the opportunity to hit the links for a round of golf that I really enjoyed it. I will also admit that sometimes I hate Golf, only because there are some family things I would love to do on a Sunday and my husband would rather golf.
Despite my occasional disappointments, I am really glad that he does golf and wish that I could do it more often. A study in Sweden looked at 300,000 golfers and it turns out that golfers are healthier. They have a five year longer life expectancy than nongolfers. The impact is even greater on “blue collar” workers than those in white collar jobs. I guess that means I need to encourage my dad to golf more too! The impact is also greater for those with lower handicaps. Practice makes perfect and the lower stress from a great round helps to keep health risks lower. I might mention that taking a cart decreased the impact.
Golfers spend more time outside which is beneficial for health and they get the great benefits of walking. The health benefits go beyond that. There are benefits to psychological health from the challenge of the game and the social aspect of golf benefits your mental health as well.
Last year I took some lessons but I haven’t had the chance to use them this year. I think it is time for me to get some of the same health benefits as my husband.
Despite my occasional disappointments, I am really glad that he does golf and wish that I could do it more often. A study in Sweden looked at 300,000 golfers and it turns out that golfers are healthier. They have a five year longer life expectancy than nongolfers. The impact is even greater on “blue collar” workers than those in white collar jobs. I guess that means I need to encourage my dad to golf more too! The impact is also greater for those with lower handicaps. Practice makes perfect and the lower stress from a great round helps to keep health risks lower. I might mention that taking a cart decreased the impact.
Golfers spend more time outside which is beneficial for health and they get the great benefits of walking. The health benefits go beyond that. There are benefits to psychological health from the challenge of the game and the social aspect of golf benefits your mental health as well.
Last year I took some lessons but I haven’t had the chance to use them this year. I think it is time for me to get some of the same health benefits as my husband.
Saturday, August 6, 2011
The Most Wonderful Time of the Year
They have their nutrition benefits, low cal, high vitamin A, high Vitamin C and Potassium but that isn't why I eat them. I just love tomatoes and way you can make them. I love the little cherry and grape tomatoes straight from the vine. (OK I know I should wash them but I can't resist). I love them cut up in the morning with eggs or in savory breakfast tart or strata. For lunch, I could eat tomato sandwiches for lunch or stuffed with a great tuna salad every day. The season is so short that I need to get my fix in before it is over. My dinner menus include tomatoes daily either as a salad, on pasta, on grilled pizzas, stuffed, roasted. any way I can think of.. I even love a fresh chopped salsa made with the garden tomatoes as a snack.
I must not be the only one that is in Love with Garden Tomatoes either. While I unfortunately can't go, I got some great ideas from an upcoming event in my community. Local Chef Joe Carei of Uniontown's Caileighs and Pasta Lorenza is preparing a Dinner in the Fields of Duda's Farms. Every course will feature tomatoes! (And corn but we aren't talking about that today). I almost forgot about making a great gazpacho and now I have to find a good recipe for tomato jam!
I may need to marinate some or make some sauce too! I know regardless of which recipe I pick, I will enjoy every bite. And as a bonus, I don't really have to worry about gaining weight from my favorite summer treat and I'll get some nutritional benefit too!
Thursday, August 4, 2011
Z is for Zucchini
Whether you call it zucchini or summer squash...if you have a garden or have stopped at the farmer's market lately, you know that it is in season! Your neighbor might even bring you a big bag full because they don't know what to do with it. Take it! It's high in antixodiants...carotenoids, lutein and zeaxanthin, especially if you leave the skin on. Early research shows it is promising in protecting you from diabetes and assisting in insulin regulation. There are more health benefits that are being examined but with those alone and the fact that zucchini has relatively low calories (unless you batter it and deep fry it), it's worth including in your diet. But what do you do with all of those zucchini without getting bored. I started a list of ways I like to eat it but I'd love to hear your ideas too.
1) Sauteed in olive oil and garlic with fresh garden tomatoes
2) Roasted in the oven and drizzled with balsamic vinegar
3) Raw in a salad
4) In Vegetable Lasagna
5) Cut in strips and used as the "noodles" in lasagna
6) Marinated in a lemon marinade, and grilled with red bell pepper, red onion and other veggies for a summer grilled veggie sandwhich.
7) Take that same mixture of grilled veggies and put them on a grilled pizza
8) My mom makes a great zucchini and tomato strata (that would be made with eggs & parmesan cheese)
9) Breaded with whole grain crumbs and baked to make a zucchini parmesan
9) Make zucchini "crab cakes' substituting shredded zucchini for the crab meat in your favorite recipe
10) Add it to soups, stir fries, gumbos, paellas, and risotto.
Of course you can add it to baked goods as well like breads, cakes, brownies, and cookies. I try to convince myself that at least I am adding a little extra nutrition to these tempting treats by adding the veggies.
If you have any other ideas, send me a quick message or leave a comment. Enjoy your zucchini!
1) Sauteed in olive oil and garlic with fresh garden tomatoes
2) Roasted in the oven and drizzled with balsamic vinegar
3) Raw in a salad
4) In Vegetable Lasagna
5) Cut in strips and used as the "noodles" in lasagna
6) Marinated in a lemon marinade, and grilled with red bell pepper, red onion and other veggies for a summer grilled veggie sandwhich.
7) Take that same mixture of grilled veggies and put them on a grilled pizza
8) My mom makes a great zucchini and tomato strata (that would be made with eggs & parmesan cheese)
9) Breaded with whole grain crumbs and baked to make a zucchini parmesan
9) Make zucchini "crab cakes' substituting shredded zucchini for the crab meat in your favorite recipe
10) Add it to soups, stir fries, gumbos, paellas, and risotto.
Of course you can add it to baked goods as well like breads, cakes, brownies, and cookies. I try to convince myself that at least I am adding a little extra nutrition to these tempting treats by adding the veggies.
If you have any other ideas, send me a quick message or leave a comment. Enjoy your zucchini!
Saturday, July 30, 2011
An App for Ohiopyle and Other State Parks Too
I love visiting our local State Parks in Pennsylvania, especially Ohiopyle. After taking a few of the guided hikes with park naturalists, I like to take trails off the beaten path. Everyone hikes along ferncliff and near cucumber falls but there are trails all throughout the park. I always get a park map and the kids end up stealing it.
Maybe I need to just use my phone. The PA DCNR just released a new app that helps you to navigate through the state parks. There are two versions one free and one paid. They both have trail maps, the abililty to make reservations at the campgrounds, event schedules, etc. Of course you could look those things up before you go, but if you are anything like me at all, you don't think about looking at if there are any events until you get there.
If you upgrade to the paid feature you get to use the GPS mapping features, there are GIS points of interest and I think my favorite is the friend finder feature that allows you to keep track of other people that you are hiking or biking with. I think these features would be really cool especially if you explore one of the state forests instead of the busy state parks. They would also be great if you have people hitting different trails due to "level of difficutly" or if some people head out on mountain bikes and others on foot.
If you do download the paid app, the proceeds go to the PA Parks and Forest Foundation to support the state facilities. I feel so fortunate to have these great places just a stones throw away from my backyard and this is a pretty easy way to support them!
Maybe I need to just use my phone. The PA DCNR just released a new app that helps you to navigate through the state parks. There are two versions one free and one paid. They both have trail maps, the abililty to make reservations at the campgrounds, event schedules, etc. Of course you could look those things up before you go, but if you are anything like me at all, you don't think about looking at if there are any events until you get there.
If you upgrade to the paid feature you get to use the GPS mapping features, there are GIS points of interest and I think my favorite is the friend finder feature that allows you to keep track of other people that you are hiking or biking with. I think these features would be really cool especially if you explore one of the state forests instead of the busy state parks. They would also be great if you have people hitting different trails due to "level of difficutly" or if some people head out on mountain bikes and others on foot.
If you do download the paid app, the proceeds go to the PA Parks and Forest Foundation to support the state facilities. I feel so fortunate to have these great places just a stones throw away from my backyard and this is a pretty easy way to support them!
Thursday, July 28, 2011
Twinkie Dogs!
I was just looking at the nutritional value of foods you commonly eat at a fair or carnival. Of course I started with the usual Funnel Cake, Deep Fried Oreos, Deep Fried Twinkies, Deep Fried Snickers, Gyros, Hot Sausage Sandwiches, French Fries. I had planned on sharing all of that info but I stumbled across a new fair favorite that has left me speechless. The Twinkie Dog! Yes, you read that correctly. I thought it would be some clever desert with twinkie bun and banana as a hot dog similar to the banana dogs that they make on the Disney Channel but I was ever so wrong.
This Fair Favorite is actually exactly as its name states a hot dog that uses a twinkie as a bun. Then it is deep fried. As I continued to research, I learned that often the hot dog is wrapped in Bacon, sometimes cheese whiz is added, or sometimes it is rolled in onions and peppers and then deep fried a second time. For those a little more interested in health, there is also a version that uses a “veggie dog”. I’m just not quite sure I see a point in trying to offer a “healthier” option.
I didn’t calculate the calories and fat due to the many variations of this “food”. I did exam the ingredient list and found that this combination will definitely exceed your daily limit for chemicals and preservatives in less than 1 bite.
I am not sure if they will be offering this food at the fair in my hometown. I’m guessing if they do, it will be a hit. I for one will not be eating one and I would recommend you make another choice or make sure you consult your doctor to have your blood pressure and cholesterol medication adjusted.
If you do try a Twinkie Dog or have tried one...Please let me know!
This Fair Favorite is actually exactly as its name states a hot dog that uses a twinkie as a bun. Then it is deep fried. As I continued to research, I learned that often the hot dog is wrapped in Bacon, sometimes cheese whiz is added, or sometimes it is rolled in onions and peppers and then deep fried a second time. For those a little more interested in health, there is also a version that uses a “veggie dog”. I’m just not quite sure I see a point in trying to offer a “healthier” option.
I didn’t calculate the calories and fat due to the many variations of this “food”. I did exam the ingredient list and found that this combination will definitely exceed your daily limit for chemicals and preservatives in less than 1 bite.
I am not sure if they will be offering this food at the fair in my hometown. I’m guessing if they do, it will be a hit. I for one will not be eating one and I would recommend you make another choice or make sure you consult your doctor to have your blood pressure and cholesterol medication adjusted.
If you do try a Twinkie Dog or have tried one...Please let me know!
It houses circus freaks, temptation and the Fayette County Fair
Tonight marks the start of the Fayette County Fair. Of course, I always end up singing the Clarks and I can't get the lyrics from Cigarette out of my head. (The song is on itunes and amazon if you need a reminder) While totally not the intention of the song, just the proximity of temptation and Fayette County Fair made me think about all of the food temptations and what I could write about when I remembered a fun article that I wrote for the Herald Standard newspaper a few years ago. I decided to post it. I'll share more thoughts on eating at the fair throughout the week.
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. There are even healthy cooking demonstrations almost everyday at the fair in the 4-H youth building that include family and kid friendly recipes. Other features in the youth building include health demonstrations that range from ethnic dances to ATV safety. 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.
Subscribe to:
Posts (Atom)