July 16, 2020

It’s THANKFUL THURSDAY!

Start your day with a positive thought or by focusing on at least one thing for which you’re grateful. Mindset is a powerful thing. It takes a conscious effort to focus on the positive for positivity to take hold. It’s much too easy for negative thoughts to take hold and become entrenched in our minds. We need to work extra hard and devote time each day to focus on the positive.

And, with all the negativity and darkness in our world today, it’s more important than ever to find the positive ways to shine a light. If the one thing you’re grateful for is a person, take a moment to tell them. Make a phone call, send a text or email, video chat with them, or simply drop a letter in the mail. Share what makes them so special in your life. Why are you thankful for them? A kind word goes a long way! It’ll brighten someone’s day when they least expect it. Plus, it’s likely to make you feel all warm & fuzzy putting a smile on someone’s face.

If you’re like me and love showering others with gifts to see their joy… then this task is right up your alley. But, if you’re someone who enjoys the receiving end more, then consider this my personal challenge to you. Start each day with a positive thought and make sure you spread it to others. Hopefully you will find your joy by making someone else’s day.

In the words of Mahatma Gandhi – “Be the change you wish to see in the world!”

July 15, 2020

WELLNESS WEDNESDAY… it’s gut check time!

With trillions of bacteria in our body, they’re important to our health and fighting diseases. Those in our gut (i.e. digestive tract) need to be diverse and plentiful for a healthy microbiome. Feeding ourselves a variety of foods that help our body eliminate the bad bacteria, while keeping the good, is something we don’t fully understand. Eating a diet high in fiber from various sources is a good place to begin.

There are numerous foods that can build a healthy microbiome, with probiotics and prebiotics being an important part of the topic. But just what are prebiotics vs. probiotics? And what foods should we include more of in a healthy diet?

Dietitians Dish – July 13, 2020

Cool down treats can be healthy and thrifty!

People often think eating healthier can’t be affordable. It is possible to eat healthy on a budget without breaking the bank! Check out unit pricing on the tags. Often, larger sized items have better unit pricing than single-serve items. But, sometimes that is not true if you choose single-serve items that are on sale. Instead of ice cream novelties, which can be costly per serving even on sale, try making your own frozen treats. Yogurt is a great option to freeze and you can mix it up with fruit and other ingredients to make it as nutritious as you wish. Think frozen fruit & cream pops. They’re great swaps in place of high-fat ice cream bars.

Frozen whole grapes or blueberries are also easy, nutritious treats to help you cool down in the summer heat. Plus, they’re a lot less messy than sugary popsicles! Buy grapes and blueberries in large quantities when they’re on sale and make sure you freeze some so they don’t go to waste. Just give them a quick rinse and pat dry, then put them in a single layer to freeze before bagging them.

For homemade cream pops, grab single-serve yogurt cups that are on-sale or small bathroom cups and a large container of yogurt. Add whole fruit or blend it up and pour back into the cups. The combinations are endless and if you’re craving the sweetness of chocolate, go ahead and add a few mini chips.

Fruity Yogurt Pops

Ingredient Combinations:

• 1 cup Dannon® Vanilla Low-fat Yogurt
• 2 cups chopped or whole berries
• 8 small paper cups
• 8 wooden popsicle sticks

Directions:

• Place yogurt in a large bowl and gently stir in fruit. You could also use a blender for a smooth fruity treat.
• Evenly divide mixture into eight small paper cups. Place popsicle stick in center of each cup.
• Freeze overnight or until firm.
• To serve, peel off paper cups.

 

Recipe adapted from Dannon:
http://www.dannonyogurt.com/recipes/fruity-yogurt-pops/

July 10, 2020

Let’s enjoy some Food for Thought…

With so many things out of our control, how we take care of our mind and body is one thing we can affect. Supporting our cognition and memory takes active steps, and I don’t mean just being physically active. Your brain needs to be exercised and your food choices need to support the health of the brain. Having good blood flow throughout the brain is important and choosing foods with the right vitamins and nutrients plays a big role. Fatty fish, avocados, nuts and seeds, plus dark chocolate can have positive effects. Read more about memory boosting foods here.

July 7, 2020

Make dinner easier with TACO TUESDAY! This is a great meal idea to allow everyone to serve up their favorite combination. You control the quality and variety of the ingredients, while they choose which they’ll include. It’s a great opportunity to clean out some of those leftovers also.

With Make-Your-Own meals like this, creating some ground rules for assembling a balanced meal will help even the pickiest eaters. If the taco fixins’ don’t cover all the food groups, just be sure to offer those that are missing so everyone can make sure the 5 food groups are covered – PROTEIN, DAIRY, FRUITS, VEGETABLES, and GRAINS.

Forget the usual ground meat with a packet of taco seasoning that’s high in sodium and takes some time to fry up. Reduce the hands-on time by slow cooking some meat (chicken offer lean options) for shredding. Beans are an inexpensive option for those who want a meatless or plant-based protein. If you’re trying to eat the recommended 2 servings of fish per week, fish tacos are a great way to accomplish it!

For toppings, include roasted or grilled veggies (a great use of leftovers), shredded lettuce, and fresh salsa. Include some fruits like mango chunks, diced tomato and avocado (YES, the last two are really fruits). Whole grain soft tortillas or hard shell tortillas cover the grain group. Shredded cheese and plain Greek yogurt (a great swap for sour cream) cover the dairy group.