Confession of a Busy Mom

Some people make it look so easy.  I have been on the go non-stop this week.  Wake up, get to work, grab a snack, pick up AGL take her to my husband, head straight to cheerleading practice with my other child, grab a late dinner, collapse.  I am exhausted and I have a confession to make.---My exercise this week has disappeared.  

I am trying to figure out how to do it all.  Any time my routine changes, I go through an adjustment period where I “get off track”.  This time it happened very quickly.  The key is finding ways to make it work.  

This morning, I decided that one week of chaos is enough and I need to keep my health in mind.  I decided that I am going to figure out how to find some balance and not allow my health to get put at the bottom of my priorities.  So here are my solutions.

1) I will take at least a 15 minute walk at lunch.  Its not much but it should help.
2) I will grab some extra veggies at lunch, it is easy with all of the garden veggies right now but I need to make sure I eat more at lunch.
3) I will walk again during cheerleading practice for at least 30 minutes.  I may just be circling the parking lot but at least its exercise.
4) I will stretch when I get home.
5) I will not eat a full  big meal at 8:30.


Those solutions sound simple but it was important for me to write them down.  Everyone  gets “off track” every now and then.  Most of the time, the solutions are just as simple as mine.  The key is to write them down and commit to it.  In the past, almost every one of my patients complained that they didn’t have the time for exercise.  I always encourage them to be creative, find a way and commit to it.  Sometimes, I just need to take a step back and follow my own advice.  I hope that no matter how busy your life gets you do the same thing!

Deep Fried Butter and Deep Fried Kool Aid

I usually don't post twice in one day but  my sister-in-law sent me a link to a new state fair treat that she knew I would love.  Two weeks ago I stumbled across a twinkie dog.  A hot dog in a twinkie deep fried.  I was sickened by the thought of eating it.  Today she sent me another one of those "nutrition no-nos"  Deep Fried Butter!!!!  The title of the news story she sent "Is this the worlds most fattening snack?"

For just two ounces of deep fried butter you get more than 400 calories and 45 grams of fat.  I would say that it wins out in the "this food may cause heart disease category". If I had to choose between a deep fried twinkie hot dog and deep fried battered butter however I think I will take the walking heart attack on a stick. Deep fried butter will melt into the batter that usually is a honey or cinnamon batter.  It probably does taste pretty good.  I still don't think I could eat the twinkie dog.

Another friend shared yet another deep fried creation that really had me puzzled--deep fried Kool-aid.  My first thought, was how do you deep fry a beverage? I got my answer. You mix it with flour and water and make it into dough and then you deep fry it.  I learned that in some places like Texas they are even deep frying beer.  They put the beer inside of a pocket of a pretzel-like dough and then deep fry it.  I don't know about you but I would rather have an ice cold beer instead of piping hot inside of a pretzel.

I am not one to say "never" eat something.  I usually teach that every food can fit.  With these foods, however, be sure it is something that you indulge in maybe once or twice a year.  Your heart and blood vessels with thank you for it!

Buffalo Chicken Dip

As usual this weekend we are headed to another summer BBQ. That inevitably means that I need to figure out what yummy recipe to take. PCL of course recommends his favorite...Buffalo Chicken Dip.  I will admit that I do like buffalo chicken dip but I like to try different things as well.  I thought maybe I do a quick nutrition analysis on this dip that everyone seems to love so much.  I sometimes feel guilty for giving people things that are less than nutritionally superior.

Let's just say that I really wish I hadn't done the analysis.  A small 1/4 cup serving (measure it out, level it off, it is a pretty small serving) is 284 CALORIES for the "regular version"!!!  That doesn't even include any chips!  One whole workout wasted on this little snack.  Add a small portion of Scoops, my favorite chips to have with wing dip, and you add another 140 calories for just 11 chips.  It might be ok if that was a meal. That isn't enough for for a meal and that is way too many calories for a snack!

So  when I usually make it I do use the 1/3 less fat version of cream cheese and I use lite ranch dressing but I can't bring myself to using lowfat cheese.  A rough estimate shows it cuts my calories per 1/4 cup to 160.  I still think its a lot  especially because we generally eat a slightly larger serving. And this is just a snack.

I think this weekend, I am going to try to find another snack to take.  I hope I can find one that people love just as much as the dip but with 1/2 the calories!

It all adds up

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!

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.  

The Most Wonderful Time of the Year

Some people look forward to Christmas, others love when the kids go back to school. I on the other hand look forward to August.  I know its hot but to me its the most wonderful time of the year! I can get yummy, fresh, bright red, delicous garden tomatoes.  While some people might think my favorite food is cheese, Tomatoes picked fresh from the garden are my absolute favorite.



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!

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!