When fall arrives, my menu seems to change a little. I love to add things like apples and pumpkin into my meals. Last night I updated an old favorite and made a great healthy brinner for my family. (FYI Breakfast for Dinner=Brinner). I added the flavors of fall to a breakfast staple that really upped the nutritional value too. My menu was simple pumpkin pancakes topped with cinnamon apples and toasted walnuts or as I like to call it fall on a plate.
The kids loved it, Phil loved it and the ultimate comfort food had much a lot more nutritional value that your traditional pancakes. Adding the pumpkin added fiber and lots of beta-carotene. I even added healthy omega-3's by topping with walnuts and got some great protein too. I even got in a serving of fruit by adding the apples. Sometimes adding just a few ingredients can spice up a meal and make it more nutritious. Be creative and you can make nutritious food, delicious food.
PS. Click here to view the recipe. I switched out half of the flour with whole wheat flour, used canola oil instead of vegetable oil, used half the brown sugar, and just to save some money I used pumpkin pie spice instead of all the others, its the same thing anyway.
Thursday, October 13, 2011
Wednesday, October 12, 2011
Here We Go Steelers
This past Sunday, I spent a wonderful day with Phil watching a fantabulous Pittsburgh Steelers' victory. We started the game by visiting old friends and meeting some new ones at a traditional Pittsburgh Style tailgate. While it had all of the important elements of a Pittsburgh Steeler tailgate, this one had something that many do not. On the buffet table amidst the wings, dip, and potato chips, I saw healthy choices. A low fat, bean and veggie loaded chili. It didn't stop there either there was a great big bowl of fresh fruit and fresh veggies cut up. The choices weren't just sitting on the table either. People were grabbing those pieces of fruit and filling up on the veggies. And I will add that our hosts did not know that I am a dietitian.
So many times we don't include the healthy options because we think everyone does not want them at events like football games. Instead of assuming, if you would think about grabbing veggies or a piece of fruit yourself include them in your menu. You never know who else might want a better option.
So many times we don't include the healthy options because we think everyone does not want them at events like football games. Instead of assuming, if you would think about grabbing veggies or a piece of fruit yourself include them in your menu. You never know who else might want a better option.
Thursday, October 6, 2011
An Apple a Day
Every news website, tv channel and newspaper is remembering the legacy that is Steve Jobs. The "creative genius and visionary" has influenced so much of our world. While everyone else will be talking about the technology and business sense, I would like to thank Steve Jobs for helping to create healthier and more fit people. You might laugh at that logic but in terms of health, the ipod, itunes, and perfectly created playlists are they key to a great workout for me and so many other people. Without my ipod, I might only walk for 20 minutes instead of 40. I could not ride a stationary bike for more than 15 minutes without being bored. Sure there were "walkmans" and portable CD players but the ipod has made it easier for all of us to find the music that will inspire and motivate us to continue with our workouts. Steve Jobs vision allowed us to create a playlist that we can use to train for a marathon, a triathalon or just to walk our first mile. Think about how difficult it was to carry that big portable CD player while you were running. It wasn't easy!
Take it a few steps further and the iphone has revolutionized the way that I can help people to change the way they eat and take care of their diabetes. By using apps to track calories or count carbohydrates, people can easily make changes and on-the-spot decisions to live healthier lives. IPads are even used in medical centers across the country to teach patients how to lead healthier lives. If used to its full potential, the technology and applications made available by apple can help each of us to live healthier lives; it can't do the work but it can make it easier and more enjoyable. Like they always said..an Apple a day keeps the doctor away.
RIP Steve Jobs
Take it a few steps further and the iphone has revolutionized the way that I can help people to change the way they eat and take care of their diabetes. By using apps to track calories or count carbohydrates, people can easily make changes and on-the-spot decisions to live healthier lives. IPads are even used in medical centers across the country to teach patients how to lead healthier lives. If used to its full potential, the technology and applications made available by apple can help each of us to live healthier lives; it can't do the work but it can make it easier and more enjoyable. Like they always said..an Apple a day keeps the doctor away.
RIP Steve Jobs
Saturday, October 1, 2011
Girls Night Out
I feel very fortunate that I have a bunch of girlfriends that make me laugh, listen to me complain and love to get together for a night out with just friends. Not that I don't love my husband and my children but I think that a monthly night out with the girls is exactly what I need to stay healthy both mentally and physically. We get together at least once a month for dinner and great conversation. I will admit that it usually revolves around food but we usually pick a restaurant that allows us to make relatively healthy choices.
Regardless, it isn't always about the food. Sometimes it is mani-pedis, of course that is tough with a big group. There are also spa nights or days at the spa. Of course that can get pricey but there are so many other things you can do. My friends have spent days navigating ropes courses, taking golf lessons, and running or walking 5Ks together. A bunch of us actually plan to do a turkey trot 5K on Thanksgiving morning. You just need to take a few minutes to think and you can come up with a million things to do with your girlfriends that aren't all about food.
I will share that while I love to cook, that is the only thing that I do that is "domestic." As a result, I am determined to use a few girls nights to learn a little more about sewing. Many of my friends have been sewing together for quite some time. They get together to go to classes or just stay at home and work on making quilts. While I am pretty sure that I won't be quilting anytime soon, maybe I'll be able to at least make curtains for my bedroom. It doesn't have to be about sewing though. You can get together and learn how to make different crafts or visit a craft center where you can all work on something different. Some florists will even host classes where they teach you how to arrange flowers. This is an easy activity you can even do at home for very little money.
There is always shopping excursions but anyone could think of that. Instead think of outside the box things that you can do with your friends that don't revolve around food. Think of taking a new exercise class hula hoop, belly dancing, or trapeze. Set up a night at a local martial arts studio and learn some self defense moves. Take a few lessons from the guys. Go to a sporting event like a pro of college football game. Heading to Penn State for a football game with my friends is one of my favorite girls' day out activities. Spend the day canoeing or even white water rafting. Take a kayak class.
This month, grab you friends and do something to get you in the Halloween spirit. Get together and have a psychic party. Visit a local haunted house or take a haunted hayride. Look for ghost tours in your community. I know where I live there are tours of a haunted castle and even the City of Uniontown will share tales of ghosts that haunt local landmarks with walking tours through the city. If you aren't into Halloween, grab your girlfriends and find a corn maze.
Regardless of what you choose to do with your girlfriends, remember it doesn't always have to be about food. Whatever you choose, those friendships are great for your health! Have fun!
Regardless, it isn't always about the food. Sometimes it is mani-pedis, of course that is tough with a big group. There are also spa nights or days at the spa. Of course that can get pricey but there are so many other things you can do. My friends have spent days navigating ropes courses, taking golf lessons, and running or walking 5Ks together. A bunch of us actually plan to do a turkey trot 5K on Thanksgiving morning. You just need to take a few minutes to think and you can come up with a million things to do with your girlfriends that aren't all about food.
I will share that while I love to cook, that is the only thing that I do that is "domestic." As a result, I am determined to use a few girls nights to learn a little more about sewing. Many of my friends have been sewing together for quite some time. They get together to go to classes or just stay at home and work on making quilts. While I am pretty sure that I won't be quilting anytime soon, maybe I'll be able to at least make curtains for my bedroom. It doesn't have to be about sewing though. You can get together and learn how to make different crafts or visit a craft center where you can all work on something different. Some florists will even host classes where they teach you how to arrange flowers. This is an easy activity you can even do at home for very little money.
There is always shopping excursions but anyone could think of that. Instead think of outside the box things that you can do with your friends that don't revolve around food. Think of taking a new exercise class hula hoop, belly dancing, or trapeze. Set up a night at a local martial arts studio and learn some self defense moves. Take a few lessons from the guys. Go to a sporting event like a pro of college football game. Heading to Penn State for a football game with my friends is one of my favorite girls' day out activities. Spend the day canoeing or even white water rafting. Take a kayak class.
This month, grab you friends and do something to get you in the Halloween spirit. Get together and have a psychic party. Visit a local haunted house or take a haunted hayride. Look for ghost tours in your community. I know where I live there are tours of a haunted castle and even the City of Uniontown will share tales of ghosts that haunt local landmarks with walking tours through the city. If you aren't into Halloween, grab your girlfriends and find a corn maze.
Regardless of what you choose to do with your girlfriends, remember it doesn't always have to be about food. Whatever you choose, those friendships are great for your health! Have fun!
Wednesday, September 28, 2011
More to help your Cold
Since I still have friends that are fighting a tough cold, I thought I would step back and write a little more on the immune system. The nutrient of the day is Zinc. Zinc is a mineral that if found primarily in foods like oysters, red meats, poultry and some other shell fish. You can also get zinc from whole grains and legumes but it is not absorbed as easily because the phytates in those foods bind the zinc and make it less available. These foods are still good sources but you have to make up for the bioavailability. Coffee will decrease the absoprtion too so keep that in mind.
From an immune system standpoint, zinc has several roles. Instead of boring you with biochemistry that fascinates me I'll share the outcomes. Multiple stuides suggest that Zinc probably, although not definitely, will reduce the symptoms and duration of a cold. Most of the studies use lozenges taken every two hours. The catch is-- it only works if you start adding zinc within 48 hours of the onset of your symptoms. But keep in mind that adding extra zinc before you have symptoms won't help you to prevent a cold. Some studies didn't produce these decreases in symptoms or length but overall in adults it probably works.
I will add that it also may be helpful if you have the flu. In elderly people adding zinc assisted in the cell mediated immune response but if you have had a flu shot, the zinc didn't really make a difference.
Just keep in mind that good nutrition and ensuring that you get a wide variety of vitamins and minerals is probably the most important. One nutrient is not a quick fix. You need all of the nutrients to be your healthiest.
From an immune system standpoint, zinc has several roles. Instead of boring you with biochemistry that fascinates me I'll share the outcomes. Multiple stuides suggest that Zinc probably, although not definitely, will reduce the symptoms and duration of a cold. Most of the studies use lozenges taken every two hours. The catch is-- it only works if you start adding zinc within 48 hours of the onset of your symptoms. But keep in mind that adding extra zinc before you have symptoms won't help you to prevent a cold. Some studies didn't produce these decreases in symptoms or length but overall in adults it probably works.
I will add that it also may be helpful if you have the flu. In elderly people adding zinc assisted in the cell mediated immune response but if you have had a flu shot, the zinc didn't really make a difference.
Just keep in mind that good nutrition and ensuring that you get a wide variety of vitamins and minerals is probably the most important. One nutrient is not a quick fix. You need all of the nutrients to be your healthiest.
Sunday, September 25, 2011
Having Fun is about More Than Just FOOD
When it comes to eating healthy, sometimes the answer is not eating. I do not in any way support skipping meals, but sometimes I think that we put too much emphasis on the food and not enough on the experiences and people we share them with. We should be able to be a little more creative than to celebrate every single occasion with dinner at a different restaurant. Of course the types of activities will really vary depending on who you are with. I will start with my immediate family. That would be me, my loving husband and my two daughters.
When I posed the question to a few friends about what could we do as a family that doesn’t involve food, almost everyone suggested the Movies. Hello??? When was the last time you went to the movies and weren’t tempted by the smell of that buttery popcorn? Not to mention, have you tried to get past the concessions at the movies with a 7 year-old. I needed to be a little more creative in my search for things to do that don’t revolve around food.
Living in Southwestern Pennsylvania, I started with just looking out my window. I found I was looking past the easiest place for my family to enjoy an afternoon or evening together. The natural resources are amazing in this area. So as that goes we can head out to a million trails, enjoy the beauty of the waterfalls at Ohiopyle State Park. Jump in the car and head to Deep Creek for the day. Head North to McConnells Mill State Park. There are more parks than you can shake a stick at. The leaves are just starting to change and it is the perfect time to start exploring them. But, then again you can only do so much hiking with a 3 year old right?
So I decided that we can visit Fort Neccessity,. a National Park Service Historic site with a museum and recreated fort from the French & Indian War. Its perfect because it even has a “historically-themed” playground. But obviously, one visit is enough for my kids. So I started doing some more exploring.
I found that we can set out to make our way through one of numerous corn mazes in the region. We can visit pumpkin patches. The kids love animals so we can also go to four different zoos that are within about an hour of my house.
My daughter suggested both roller skating and ice skating. I remember back to the good ole days at Wheels of Eight roller rink. It was the staple of my elementary school social life. We skated all the time! I could skate backwards. I did really well at all of the games like the turtle races, red light green light and shoot the duck. I remember those days like they were yesterday. I could even tell you who couple-skated with who :) So this suggestion brought back so many memories that it moved to the top of our “non-food” night out list.
I asked for more suggestions and wow did I get them. Ask the kids and they don’t focus on food like we do. They suggested bowling, mini-golf, and shopping. I also got a list that included the Carnegie Science Center, Childrens Museums in Pittsburgh and Johnstown. Museums of Natural History & Art, and that place with all of the plants which I assume means Phipps conservatory.
I also then received a stack of pamphlets for random historical locations throughout the area that my daughter has been collecting. She has an obsession with the displays that visitor’s bureaus put throughout the community for visitors to the area. She also showed me a list of places that she has found on google. She also informed me that game nights are a good option, she would like to have neighborhood kickball games and we can have a dance contest. Then of course she reminded me that indoor water parks are a great option and are “only about 3 hours away.” I’m not sure I am going to fall for that one but she has a good point.
I realized that I really underestimated the things that we can do as a family that aren’t all about food. Maybe I was just being lazy and not motivated to be creative. It took a 7 year old to remind me that there are so many great places and things to do in our community and we are only considering what we can do in the fall. I am sure she will give me another list in the spring. Right now we have enough to cover months worth of weekend family outings. The only trick now is convincing her that we can not go while the Steelers are on.
Of course these are all family things and sometimes adults need non-food social activities too. You could easily pull from this list but I think that is another great topic for another day!
When I posed the question to a few friends about what could we do as a family that doesn’t involve food, almost everyone suggested the Movies. Hello??? When was the last time you went to the movies and weren’t tempted by the smell of that buttery popcorn? Not to mention, have you tried to get past the concessions at the movies with a 7 year-old. I needed to be a little more creative in my search for things to do that don’t revolve around food.
Living in Southwestern Pennsylvania, I started with just looking out my window. I found I was looking past the easiest place for my family to enjoy an afternoon or evening together. The natural resources are amazing in this area. So as that goes we can head out to a million trails, enjoy the beauty of the waterfalls at Ohiopyle State Park. Jump in the car and head to Deep Creek for the day. Head North to McConnells Mill State Park. There are more parks than you can shake a stick at. The leaves are just starting to change and it is the perfect time to start exploring them. But, then again you can only do so much hiking with a 3 year old right?
So I decided that we can visit Fort Neccessity,. a National Park Service Historic site with a museum and recreated fort from the French & Indian War. Its perfect because it even has a “historically-themed” playground. But obviously, one visit is enough for my kids. So I started doing some more exploring.
I found that we can set out to make our way through one of numerous corn mazes in the region. We can visit pumpkin patches. The kids love animals so we can also go to four different zoos that are within about an hour of my house.
My daughter suggested both roller skating and ice skating. I remember back to the good ole days at Wheels of Eight roller rink. It was the staple of my elementary school social life. We skated all the time! I could skate backwards. I did really well at all of the games like the turtle races, red light green light and shoot the duck. I remember those days like they were yesterday. I could even tell you who couple-skated with who :) So this suggestion brought back so many memories that it moved to the top of our “non-food” night out list.
I asked for more suggestions and wow did I get them. Ask the kids and they don’t focus on food like we do. They suggested bowling, mini-golf, and shopping. I also got a list that included the Carnegie Science Center, Childrens Museums in Pittsburgh and Johnstown. Museums of Natural History & Art, and that place with all of the plants which I assume means Phipps conservatory.
I also then received a stack of pamphlets for random historical locations throughout the area that my daughter has been collecting. She has an obsession with the displays that visitor’s bureaus put throughout the community for visitors to the area. She also showed me a list of places that she has found on google. She also informed me that game nights are a good option, she would like to have neighborhood kickball games and we can have a dance contest. Then of course she reminded me that indoor water parks are a great option and are “only about 3 hours away.” I’m not sure I am going to fall for that one but she has a good point.
I realized that I really underestimated the things that we can do as a family that aren’t all about food. Maybe I was just being lazy and not motivated to be creative. It took a 7 year old to remind me that there are so many great places and things to do in our community and we are only considering what we can do in the fall. I am sure she will give me another list in the spring. Right now we have enough to cover months worth of weekend family outings. The only trick now is convincing her that we can not go while the Steelers are on.
Of course these are all family things and sometimes adults need non-food social activities too. You could easily pull from this list but I think that is another great topic for another day!
Saturday, September 24, 2011
Starbucks Salted Caramel Mocha
I am not one to stop at Starbucks often. I hate drinking my calories. What a waste! I would usually rather have the food and the $4 that I would spend on the coffee. But, I have heard so much about the Salted Caramel Mocha that I absolutely had to give it a try. I think eating right is important but I am not the food police. I like a splurge just as much as anyone does.
For me, this splurge was well worth it!!! I had the grande with skim milk. And I am totally ok with the 290 calories that I sipped slowly so I could enjoy every bit of it. I would define this splurge as the perfect treat for a cool crisp fall morning. It is worth the extra hour that I am going to have to walk this week and I accept that. So if you are tempted just like I am to enjoy a yummy dessert-like fall coffee treat, enjoy it! Just be sure to commit to adding the extra exercise or skipping something else to make up for those calories.
PS. The same rule applies to the Pumpkin Spice Latte!
For me, this splurge was well worth it!!! I had the grande with skim milk. And I am totally ok with the 290 calories that I sipped slowly so I could enjoy every bit of it. I would define this splurge as the perfect treat for a cool crisp fall morning. It is worth the extra hour that I am going to have to walk this week and I accept that. So if you are tempted just like I am to enjoy a yummy dessert-like fall coffee treat, enjoy it! Just be sure to commit to adding the extra exercise or skipping something else to make up for those calories.
PS. The same rule applies to the Pumpkin Spice Latte!
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