As I’ve said before, one of my favorite parts of STRIVE 2 Survive is enjoying the various selections County Fair Foods provides for us. Last night, we had an excellent strawberry trifle and it was so good I thought I’d share the recipe with you!

Ingredients:

1 container of cool whip (use light, fat free, or sugar free)

1 sugar free angel food cake (baked)

1 sugar free strawberry jello (mixed)

1 sugar free vanilla instant pudding (mixed)

1 container of sweetened strawberries (thawed)

Steps:

Tear angel food cake into pan.

Pour jello over angel food

Pour sweetened strawberries.

Pour Pudding

Top with cool whip.

As you can see, we all really enjoyed it as the pan is almost gone!

This is great for a summer picnic and to give your sweet tooth a fix without all of the extra calories!

-Kelsey

Tonight is our last lecture of our 12 week STRIVE 2 Survive spring wellness program. It seems like 12 weeks always flies by and before we know it we’re celebrating our participant’s success and accomplishments which consist of weight loss, improved cholesterol, blood pressure, blood sugars, and just overall healthy living with healthier diets and more activity.  We had to cancel one of our lectures this winter due to a blizzard so Deidra Van Gilder, our Doctor of Pharmacy will be making up her lecture tonight along with Dr. Dan and I doing some recap of the 12 week program. Deidra’s lecture tends to be a favorite as she discusses the hot topic of supplements, vitamins, minerals, and medications and their influence on wellness and weight. The supplement industry is not regulated like our prescription drugs are. The manufacturers are responsible for producing a safe product and if there is indication a product is not safe, then the FDA steps in. Since there is not much regulation with these products, it’s very important to know what you’re purchasing and discuss it with your doctor before taking it.

Fish oil and flaxseed are common supplements used to improve cholesterol or lipid levels. I purchased some fish oil a few weeks ago and couldn’t believe how many kinds there were to choose from! Below are some recommendations for you from Deidra to give you a little insight into what her talk is like and to help you make appropriate choices when purchasing these. If you have any questions, don’t hesitate to contact us!

Fish Oil
Fish oil contains two important components: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Another substance called ALA (alpha-linolenic acid) may be as effective as DHA and EPA although it doesn’t have as much evidence for its use. ALA is the component of flax seed that is thought to lower cholesterol.
Foods that contain Fish Oil: Anchovies, Carp, Catfish,Halibut, Herring, Salmon, Albacore Tuna

• There is strong evidence for the use of fish oil to reduce blood pressure. DHA has more benefit in lowering blood pressure than EPA.
• There is strong evidence for the use of fish oil to lower triglycerides and increase HDL. Be aware that it may increase LDL.
• There is strong evidence for the use of fish oil in primary and secondary cardiovascular disease prevention.
• There is some evidence for the use of fish oil in rheumatoid arthritis to reduce morning stiffness and joint tenderness. It is the most beneficial when used in conjunction with anti-inflammatory medications.

Dose:1000 – 4000 mg daily (Use divided dosing in increments of 1000 mg as that is all that can be absorbed at a time). Keep medicine in freezer to avoid burping fishy taste.  Each capsule should contain at least 1g of DHA and EPA combination.
Adverse Effects: GI upset, loose stools, nausea, alterations in glycemic control, hypotension
Interactions: Warfarin, aspirin, clopidogrel

Flaxseed: reduces total cholesterol and LDL cholesterol. The fiber content aids in cardiovascular health.

Recommended dose: 1 tablespoon of freshly ground (may use coffee grinder) flaxseed 2-3 times per day.  May be mixed with food or in 6 oz of liquid.

Flaxseed oil: 15-30 mL/day. We typically recommend the ground flaxseed over the oil as it offers greater benefits than the oil does.

Side Effects: Increases the number of bowel movements, constipation if insufficient fluid intake.

-Kelsey

Last week SDSU dietetic student, Amanda guest blogged for me and today I was fortunate to have another SDSU student Brett Delaney with me. These students are spending some time with me at the clinic as part of their 80 hour practicum experience in between their junior and senior year. It’s a great time for them to explore the field of dietetics and see what areas interest them most. Brett chose to discuss activity in today’s post. He makes activity a priority in his life and has some great tips to help you stay fit while living a busy life. I think the best role model for us all with this topic is Dr. Dan….despite being super busy with work and family, he still makes time to exercise. The picture I included is of me and my friends after we ran a 5k last summer…of which is one of Brett’s suggestions for you and a great way to keep you motivated! -Kelsey

Get Active!

Almost all of us find it difficult to find the time to exercise. We have so much to accomplish on any given day, juggling between family and work life at the same time. These two separate worlds collide and leave us feeling emotionally and physically drained day after day, often causing us to kick the exercise routine to the curb.  We all have the same 24-hour period to get everything done, so how do some manage family and work so well?  Even better, how can we add a simple exercise regime into our hectic lifestyles?

Here are some tips to fit exercising into our busy lives. The hardest part of exercising is finding the right time. Use the unproductive time spend glued to a screen whether it be a computer or TV and apply it towards exercising. These changes lead to tough choices and some sacrificing of fun activities but maybe once they are switched for physical activity, it could become a fun activity for you.

Try to set a simple, reachable goal like run in a 5K or lose 5 pounds, these goals get your foot into the door of physical activity and help you turn this new change into a constant lifestyle. Make the workout convenient for you and use advanced planning to give you the most efficient use of your free time. By taking small steps and even finding a partner who enjoys the same activity as you, the goal will become that much more attainable and in the end you’ll be happy with the results.

Once you establish a routine, exercising will trump other activities that were once deemed important. By committing to a schedule, it becomes much easier to continue the plan and make the workout not seem like a daunting task. In the end, do something you enjoy because then the workout won’t seem like a chore but rather an activity that helps you manage life’s other chores and deal with the fast-paced lifestyle.

-Brett Delaney, SDSU Senior Dietetic Student

Now, I don’t know if there is actually a “pot of gold” at the end of the rainbow, but it was sure cool to look at.  It made for a great, relaxing run.  Just time to think.  Maybe today this meant I was going for my goals, that I had worked hard to get ready for this day coming on saturday.  The biggest joy of all of this is I run because I can!  Many people cannot.  Sometimes for those of us who do run, we get more worried about our times, when we should be realizing what we really are getting out of all of this.  We run because we like it.  It does not really matter our time.  We made the effort to go for this goal, and it is coming soon.  I felt really relaxed running seeing this before hand.  Maybe the marathon should have been today…I think I would have been flying!

So, to all of my fellow Watertown friends going this weekend…Good Luck!  Be safe!  Have fun!  This is what it is all about.  Don’t make this another stress to have in your life.  Enjoy it for what it is.  Relax, and go show YOURSELF how YOU can do, because YOU are the ones who put in all the work!  Good Luck!

Keep moving everybody!

Dr. Dan

Consecutive Exercise Day #:  2058

We discuss eating strategies for your weight, heart, etc, but we also have to eat right to keep our skin healthy and glowing! The beauty industry has a variety of products to help promote healthy and glowing skin, however diet is also an important factor. Research on the best foods for healthy skin is limited, but what we do know is that antioxidant rich foods are effective in promoting healthy and glowing skin.  Antioxidants are substances that protect our cells against free radical damage. Free radicals are molecules made when our body breaks down food or by environmental exposures such as tobacco use or radiation. They damage the cells and may play a role in diseases such as heart disease and cancer.  A colorful diet is most effective for skin health and each color offers specific vitamins and minerals such as: beta-carotene, lutein, lycopene, vitamin A, vitamin C, and vitamin E. A diet rich in the following foods will help you get beautiful and healthy skin you’re wanting!

• Red, Orange, & Yellow Produce: carrots, tomatoes, red and yellow peppers, apricots, etc
• Green Leafy Vegetables: spinach, romaine lettuce, broccoli, etc
• Blue & Purple Produce: blueberries, raspberries, eggplant, etc
• Lean Proteins: beans, lentils, nuts
• Fatty Fish: salmon, mackerel, sea bass

It’s also important to be mindful of foods that can cause greasy and oily skin such as high sugar and high fat foods: pastries, cookies, fried foods, etc. These foods should be avoided or limited and instead focus on a balanced diet rich in fruits, vegetables, lean proteins, low fat dairy, and whole grains. In addition to diet, eliminating tobacco abuse and using sunscreen are effective in promoting healthy skin. These recommendations are not only going to benefit your skin, but also your overall health.  Color and variety in your diet will help you look stunning always!

-Kelsey

Before I started dating (and then married) a farmer/rancher, I didn’t put too much thought into where my food came from. I went to the store, selected what I wanted, and ate it…that was it. My dad’s parents did some farming and I have friends who were farmers but I never really knew how much went into putting that food on my table until about 5 years ago.

It seems like my household has been running at 100mph for the last few months and when I think about why, it’s all for YOU! Our ranchers work very hard to ensure their calving process goes well and with those spring storms we had, it sure made for a tough calving season.  Calving typically involves checking on the cows every few hours to ensure things are going well. If they aren’t, then they have to take proper action that the calf and cow are safe and thriving. And since the snow just melted 2 weeks, ago, the farmers have finally been able to get into the fields to plant the crops. The calving produces cows that the consumers purchase as selections of beef, an excellent source of protein…and the farming produces crops such as wheat, soybeans, and corn of which are all used in a variety of food products and essential to our nutrition and health.

The picture above is from my view riding with Adam in the tractor while he was planting corn….if I want to see him right now, this is about the only way as he and all of the other farmers are working day and night to get the crop in…in efforts to put food on your table.  So next time you go to the grocery store or you see a tractor in the field, think about this process: the seed is purchased by the farmer, planted by the farmer, we pray for good weather to help it grow, the farmer harvests the crop, sells the crop to the elevator, which then is sold  and transported to food producing companies, products are created, you purchase the product at your store, you eat it. All of that effort starts with your farmer….pretty amazing huh! As I said earlier, I have learned more about farming and ranching than I never imagined, but I wouldn’t change it for the world. Since I have a nutrition/food science knowledge, learning more about the agricultural part of food production has been fascinating and it makes me appreciate the food I eat a lot more when I think about where it came from and how much effort and time was put into the production of it….I hope you do too!

-Kelsey

You can see the lake is very calm.  The temperatures will be picking up as the week goes on.  We are now in taper mode as this coming saturday we will be competing in Fargo, with Sarah doing the 1/2 marathon, and I will be doing the marathon.

Now we just need all the leaves to get back on the trees.  Regardless, it was a very nice day.  Hope all of you took advantage of it and got out and spent time outside.  Keep moving everybody!

Dr. Dan

Consecutive Exercise Day #:  2055

The past several months, you’ve been working hard to lose weight and live a healthier life. To your delight, the number on the scale has dropped after making these lifestyle modifications. However, soon you find that your weight loss is at a standstill. You can’t think of anything you’ve been doing differently since losing weight. Your exercise and food intake seems to be the same as during the weeks you were losing weight. Are you starting to feel as if you want to throw in the towel and give up on all of your goals?

You are not alone. Weight-loss plateaus are very common as you begin dropping weight. Your body tends to reach a point where it becomes content with remaining at the same level. However, there is certainly hope in overcoming these plateaus.

One of the first things you can do to get moving on your weight loss journey is to reevaluate your calorie intake. Now that you have lost weight, your body doesn’t need as much energy as it did at your prior weight.

So how can you determine how much your body needs?

A helpful tool you can use is the USDA’s SuperTracker. Visit the website www.supertracker.usda.gov. You will need to create a profile where you will enter the information below.

Your height, weight, and activity level will help determine the amount of calories you need on a daily basis. Remember that calories in=calories out! In other words, in order to lose weight, you need to burn more calories than you are consuming. Therefore, you need to either increase your activity or decrease the calories you eat. Another good tracker is www.myfitnesspal.com.

Another suggestion is to change up your exercise. Do you normally walk 3 miles four days each week? Try bumping the miles up to 3 ½ miles and exercising 5 days each week. Continue to work your way up. After a certain period of time, your body starts to adapt to the amount and kind of exercise you are engaging in. Just like your diet, perhaps it is time to reexamine your exercise routine as well. Never get bored with your routine! There are plenty of ways to change your exercise routine and keep things interesting. Focus on staying active throughout your days as well. If you tend to exercise and then are idle the rest of the day, consider becoming more active in other ways. If you are watching your favorite television show, get up and do something during the commercial breaks. Little modifications like this may help impact your weight loss. If you always do cardio, you may also consider adding some weight resistance to your workouts by using a balance ball, resistance bands, or light weights…you may also consider trying pilates or yoga as strengthening exercises. The resistance training will help build more lean muscle mass which will help increase your metabolism and aid in weight loss.

Finally, be patient with your body. More than likely, your body gained weight slowly over time. Likewise, it is going to take time to lose weight as well. Overall, you will be more successful with keeping your weight off if you lose it gradually over time. If you are experiencing a weight-loss plateau, do not be discouraged. Keep a positive attitude and remember that you were able to lose weight before and by making some modifications again, you can continue moving towards your goals.

-Amanda Lambrechts, SDSU Senior Dietetic Student

Have you ever heard the phrase, “If you keep on doing what you’ve always done, then you’ll keep on getting what you’ve always got.”? While the saying holds true in most all aspects of our lives, it certainly is applicable in regards to our health and wellness.

Consider this: For the past several months, you have been working in a full-time position. Throughout the day, you have little time to run home for lunch. Instead, you head over to the convenient drive-thru at your favorite fast-food restaurant. In the afternoons, you find yourself so tied up in work that you are unable to eat or drink anything until supper, later that evening. Once you are home, you are so exhausted from your day that you resort to ordering a pizza for the family and lounge on the sofa in front of the television for the rest of the evening. Before you realize it, your jeans are tighter than usual and the pounds are creeping up on you.

Sound a little too familiar?

Perhaps this was the case for you over the course of this past winter. The South Dakota winter was in full-force and the last thing you wanted to do after a long day was prepare a healthy meal and venture off to the gym. Now that the sun has decided to make an appearance and the snow has melted away, why not change up your routine?

The changing of the seasons offers the perfect opportunity to reevaluate your daily routine and make some appropriate modifications. If you don’t have time to make it home on your lunch break, make a point of planning ahead. Pack a healthy lunch the night before and keep it in a lunch bag the next day. While your afternoons may be busy, waiting from lunch until supper to eat is an awfully long time to go without food. In your lunch bag, pack snacks, such as yogurt and apples, to keep you energized until the next meal. Don’t forget to stay hydrated! Keep a water bottle with you that you can refill throughout the day. In addition to packing lunches ahead, plan your menu for the week on Sundays or your day off. You are more likely to stick to eating well-rounded meals if you have a plan. Now that the weather is finally warming up, take a walk or a jog after supper to unwind for the evening. You will be amazed at how these simple lifestyle changes not only help with your waistline, but also help boost your energy and mood as well.

-Amanda Lambrechts, SDSU Senior Dietetic Student

This week I have a dietetic student from South Dakota State University with me doing part of her practicum experience. Amanda Lambrechts is a senior dietetic student and originally from Milbank. She has her own personal blog so when I asked her if she wanted to contribute this week’s posts she was happy to do so, as she’s a natural at it! -Kelsey

Amanda’s Sweet Potato Fries

I tried sweet potato fries for the first time my sophomore year of college at a place on campus at SDSU. I liked them, but they didn’t seem much healthier than any other fries. They were still covered with salt and grease. I hadn’t thought much about them again, until earlier this Spring. A dietetics friend of mine was telling me that sweet potatoes are a staple food of hers.  Feeling in a food rut after a long semester, I decided to dig my way out by trying some different recipes. I must say, after you make these homemade sweet potato fries, you will never go back to greasy fast food fries again.

1.) You will need: Extra Virgin Olive Oil, Mrs. Dash, Garlic Salt, Sweet Potatoes, a baking sheet, aluminum foil, a sharp knife, and a cutting board.

2.) Before preparing the fries, preheat the oven to 400 degrees F and line the
baking sheet with foil.

3.)  After washing and scrubbing the sweet potatoes thoroughly, cut them into wedges.

4.) Sparingly, drizzle olive oil and sprinkle some Mrs. Dash and Garlic Salt over the wedges. Toss the wedges a few times so the seasoning and oil is distributed.

5.) Line the baking sheet with the wedges and place them in the heated oven.

6.) Allow the wedges to bake for 10-15 minutes. Take the pan out of the oven and flip each of the wedges to their opposite side. Bake for 10-15 additional minutes.

7.) Allow the fries to cool a few minutes before serving.

8.) Finally, enjoy! I dipped mine in Kraft 3-Cheese Ranch Lite Dressing.

Not only are these fries delicious, but they are also a great source of Beta Carotene. I can see myself making these again in the future.

Get it?

Beta Carotene…See….

Okay, you don’t have to laugh at that joke, but I would recommend you trying this recipe.

-Amanda