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Take Control this Holiday Season

holiday-pic‘Tis the season to overindulge!  Let’s break the cycle this year.  Enjoying the holidays doesn’t mean all rules go out the window for the month of December.  One day of indulgence is fine, just not a whole month.  Here are some tips to help you avoid the common holiday weight gain:

  1. Keep holiday candy and cookies in a cupboard or pantry.  Out of site, out of mind (hopefully).  Leaving goodies on the counter makes it tempting to eat a little every time you walk by, before you know it the bowl is empty.
  2. Focus on protein foods.  Protein will help you feel full and satisfied longer.
  3. Don’t save up your calories by skipping meals.  This never works.  Eat a high protein, lower carb breakfast and lunch before the holiday party.  This will help you from overindulging.
  4. Share.  Give away or share holiday treats given to you.  Also, give away leftovers to family and friends or freeze them for a  later time.
  5. Bring a high protein, healthy appetizer to the party.  This way you know you have at least one healthy alternative to all the high calorie, high carb foods.  Here are some appetizer ideas to bring to the party:
    • Deviled Eggsdeviled-eggs
    • Shrimp Cocktail
    • Mini Meatballs with Marinara
    • Hummus with vegetables
    • Prosciutto wrapped asparagus or cantaloupe
    • Dips made with plain Greek yogurt instead of sour cream or mayonnaise
    • Crispy Chickpeas (recipe below)

crispy-chickpeasCrispy Chickpeas

Rinse and drain 2 cans of chickpeas (aka garbanzo beans). Spread on a sheet pan lined with paper towels.  Dry well, remove towels and let sit out for about an hour to thoroughly dry.  Preheat oven to 350 degrees. Coat evenly with 2 tablespoons of olive oil and 1 teaspoon salt and seasonings of choice (ex: garlic powder, cayenne pepper,  paprika, curry powder, rosemary). Bake for 30 minutes, stirring  occasionally.  Turn oven off and leave chickpeas in oven for an hour to get crispy.  Store in airtight container for 3-4 days.  4 servings.      236 calories, 9g protein, 20g carbs, 8g fiber.

Wishing a happy and healthy holiday season to all!

 

Disclaimer: All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The videos, techniques, ideas, and exercise suggestions presented on this website are not intended to be professional training advice. Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly. All exercises you perform at your own responsibility and at your own risk.

Pumpkin – Not Just for Pie and Jack O’Lanterns

fall-trees

Every year when October comes around, I get excited because I love the colors of fall. Growing up in Arizona, brown is about all the color I use to see this time of year.  I love that I now live in a state that has trees that change color, it is a beautiful time of year!  I also get excited because I love pumpkin!  Pumpkin is delicious and healthy. I know the most popular uses for pumpkin is in pumpkin pie or carved into interesting faces, but this delicious and nutritious fall food can be used for so much more.

If you are trying to watch your waistline pumpkinsor just get a little healthier foods in your diet, pumpkin should be at the top of the list.  Pumpkin is full of vitamins, like vitamin A, C and E, it is loaded with antioxidants, as well as a good source of fiber.  Don’t throw away those pumpkin seeds either!  Clean and bake them for a healthy snack that gives you protein, fiber, iron, zinc and mono-unsaturated fats (the healthy fats).

Try this hearty soup recipe adapted from ibreathimhungry.com. It’s low carb, gluten and dairy-free. It’s a healthy-kind of comfort food!

Happy Fall!

Turkey Sausage, Kale and Pumpkin Soup

sausage-kale-and-pumkin-soupIngredients:

  • 1 lb sweet Italian turkey sausage
  • 1/2 cup chopped onion
  • 3 cups chopped pumpkin or butternut squash (fresh or frozen)
  • 4 cups chopped kale (fresh or frozen)
  • 4 cups low-sodium chicken broth
  • 4 cups water

Instructions:

  1.  Cook sausage in a medium sized saucepan.  Add onions and saute until translucent.  Pour the broth and water into the saucepan and bring to a boil – reduce heat.
  2. Add the kale and pumpkin and simmer until the pumpkin is soft, about 20 minutes
  3. Serve hot, garnished with grated parmesan and crushed red pepper flakes.

Nutrition Information
Calories: 118    Carbohydrates: 7g     Protein: 11g  Fiber: 1g  Sodium: 558mg

 

Disclaimer: All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The videos, techniques, ideas, and exercise suggestions presented on this website are not intended to be professional training advice. Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly. All exercises you perform at your own responsibility and at your own risk.

How Bad Do You Want That Sweet Tea?

“You can’t exercise away a bad diet.”  This is something you may hear in our office, often by Dr. Weckenbrock.  Many people think if mcd-on-a-treadmillthey exercise then they don’t have to worry about what they eat.  This just simply is not true.  What you eat not only affects your weight, but your overall health.  You may not see the affects today, but it will catch up with you at some point.

One example Dr. Weckenbrock likes to remind our patients is “a large sweet tea from McDonald’s takes two hours on a treadmill to burn off.” Now try to do the math for how long you would have to live on a treadmill to burn off a supersized meal! Maybe it would be easier to start making some healthier food choices.

So how cfood-in-a-potan you start eating healthier?  Spend more time cooking in the kitchen.  Eating from home will always be a healthier choice then anything you find eating out.  Why?  Because you are in control!  You control the quality of ingredients, the amount of sodium and the overall calorie count of foods you cook yourself.

To get you started cooking, try this chili recipe for a healthy and delicious one-pot meal just in time for tailgating.

Beef and Butternut Chili

Serves 6

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Ingredients

  • 1 tablespoon canola oil, divided
  • 1 ½ lbs ground beef
  • 1 ½ cups chopped onion
  • ½ cup chopped green bell pepper
  • 2/3 cup beef broth
  • 1 packet low sodium chili seasoning
  • 1 (28-ounce) can diced tomatoes, no salt, undrained
  • 1 (15-ounce) can no-salt-added kidney beans, rinsed and drained
  • 2 cups (1/2-inch) cubed peeled butternut squash, fresh or frozen
  • 1 cup coarsely chopped carrot
  • 6 tablespoons plain, nonfat Greek yogurt
  • 2 tablespoons fresh cilantro leaves

Preparation

  1. Heat a large Dutch oven over medium-high heat and coat with 1 teaspoon oil. Add beef to pan and brown. Remove beef, drain fat and set aside.
  2. Add 2 teaspoons oil to the pan. Add onion and bell pepper, and sauté 3 minutes. Add broth and bring to a boil. Cook 2 minutes. Return beef to pan.
  3. Stir in chili seasoning, tomatoes, and kidney beans, and bring to a boil. Cover, reduce heat to medium, and simmer for 1 hour. Add butternut squash and carrots, and simmer for 1 hour.
  4. Top each serving of chili with 1 tablespoon yogurt and 1 teaspoon cilantro.

*Chili tastes even better the next day!

Nutrition Information

Serving Size: 1 1/3 cups

Calories: 450    Protein: 29 g      Carbohydrates: 34 g    Fiber: 9 g   Sodium: 364 mg

If you want more information, click here to review an article published in the British Journal of Sports Medicine that discusses why what you eat is more important than exercise for weight loss.

 

Disclaimer: All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The videos, techniques, ideas, and exercise suggestions presented on this website are not intended to be professional training advice. Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly. All exercises you perform at your own responsibility and at your own risk.

Eating Fruits and Veggies Can Make You Feel Happy!

We have all heard eating fruits and vegetables are good for you, but did you know they can make you feel happy, not just healthy?  In a recent study, researchers have determined that eating lots of fruits and vegetables can give you a better feeling of well-being. Click here to access the full article.

OLYMPUS DIGITAL CAMERAEating vegetables and fruits have
numerous health benefits.  They can help reduce your chance for many diseases, such as heart disease, cancer, stroke, obesity and type 2 diabetes. Fruits and vegetables are loaded with vitamins, minerals, and fiber.  They are low in calories and can help you stay full longer, which helps keep you from snacking on those not-so-healthy foods.  To learn more about the benefits of eating fruits and vegetables, click here.

Now it seems that eating your veggies can also make you feel fruits-and-veggies-hearthappier!  Also, it seems the more veggies and fruits you add to your diet, the happier you will feel. So let’s all start eating our fruits and veggies at every meal, it will help us be healthier, and just maybe, we can make this world a happier place!

Here’s an delicious, easy recipe that’s loaded with veggies, protein and it’s low carb!

Chicken and Broccoli Zucchini Boats

Serves 2

broccoli-chicken-zucchini-boats-picIngredients

  • 10 oz. Zucchini (2 large zucchini, hallowed out)
  • 2 tsp. Olive Oil
  • 2 oz. Cheddar Cheese, shredded
  • 1 cup Broccoli
  • 6 oz. Rotisserie Chicken, shredded
  • 2 tbsp. Sour Cream
  • 1 stalk Green Onion
  • Salt and Pepper to taste

Directions

  1. Preheat the oven to 400F and cut the zucchini in half lengthwise.
  2. Using a spoon, scoop out most of the zucchini until you’re left with a shell.
  3. Brush 1 tsp of olive oil into each zucchini boat, season with salt/pepper and place them in the oven for about 20 minutes.
  4. While zucchini is cooking, shred your rotisserie chicken and measure out 6 oz. Cut up broccoli florets into small pieces, and combine both with sour cream. Season with salt and pepper.
  5. Once the zucchini is done, take them out and add your chicken and broccoli filling.
  6. Sprinkle cheddar cheese and bake for an additional 10-15 minutes or until the cheese is melted and browning.
  7. Garnish with chopped green onion and enjoy!

Nutrition Information

Serving size: 1 boat (1/2 zucchini)

Calories: 341   Protein: 34g

Carbohydrates: 9g        Fiber: 3g          Sodium: 491mg

 

Disclaimer: All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The videos, techniques, ideas, and exercise suggestions presented on this website are not intended to be professional training advice. Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly. All exercises you perform at your own responsibility and at your own risk.

FREE Supermarket Tours

A shopping cart full with groceries isolated on white background

Have you every wished you had someone to grocery shop with you and show you how to make healthier food choices?  Well now is your chance!

The Northern KY Diabetes Coalition is giving Free supermarket tours.  The tours will be lead by a Certified Diabetes Educator and/or a Registered Dietitian.  All participants will receive a reusable shopping bag filled with information and product samples.

Tour#1                                                                                    Tour#2

Where: Cold Spring, KY Meijer OR Where: Florence, KY Meijer
5400 Alexandria Pike 4990 Houston Road
When: Thursday, Sept. 29, 2016 When: Thursday, October 20, 2016
6:30-8:30 pm 6:30-8:30 pm

(Please meet in the cafe’ area of the store, located near the produce department.)

To Register, email your name(s) and Tour #1 or #2 and contact information to NKYDiabetesCoalition@gmail.com or call Julie at 859-363-2116 or Joan at 859-363-2115.

Space is limited – Registration is required to guarantee a spot.

 

Disclaimer: All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The videos, techniques, ideas, and exercise suggestions presented on this website are not intended to be professional training advice. Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly. All exercises you perform at your own responsibility and at your own risk.