Beach Workout

The summer season is really here and time on the beach looks better than time in the gym.  But did you know you can move your workout to the beach to get both in!  See the beach workout below:

Warmup with a light jog on the beach or high knees for 5 minutes.  Then perform each exercise for 20-30 seconds, 2-3 times.  Be sure to stay hydrated outdoors.

Squat Jumps

Walking Lunges

Pushup

Plank Walks (on forearms)

Crab Walks

Side Ski Hops

Cool down with a dip in the water or walk down the beach!

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Healthy Grilling Recipes

After a busy day, fire up the grill and try one of the below quick recipes for your family.  Try to stop by a local farmer’s market on your way home to add colorful in-season and delicious produce that will add terrific taste, texture, and powerful nutrients to your day!

 Grilled Sirloin Salad

Yield:  4 servings (serving size: 3 ounces steak and 3 cups salad)

 Ingredients

  • 1 tablespoon chili powder
  • 2 teaspoons dried oregano
  • 1 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1 pound lean boneless sirloin steak, trimmed
  • 8 cups spring-blend salad greens
  • 1 1/2 cups red bell pepper strips
  • 1 cup vertically sliced red onion
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon red wine vinegar
  • 1 teaspoon olive oil
  • 1 teaspoon fresh lemon juice
  • 1(8 3/4-ounce) can whole-kernel corn, drained and rinsed

Preparation

  1. Combine first 7 ingredients; rub over both sides of steak.
  2. Heat a nonstick grill pan over medium-high heat. Add steak; cook 5 minutes on each side or until desired degree of doneness. Cut the steak across grain into thin slices.
  3. While steak cooks, combine salad greens and remaining ingredients in a large bowl; toss well to coat. Top with steak.

Nutritional Information: Calories: 278; Total fat: 8.7 g; Sat fat: 2.7 g; Trans fat: 0 g; Cholesterol: 15 mg; Sodium: 320 mg; Total carbohydrate: 22g; Fiber: 6.1 g; Protein: 30.4 g

 

Spinach Salad with Grilled Shrimp

Ingredients

DRESSING:

  • 2 tablespoons rice vinegar
  • 2 tablespoons fresh orange juice
  • 1 1/2 tablespoons extra virgin olive oil
  • 1 tablespoon honey
  • 1 tablespoon low-sodium soy sauce
  • 1/2 teaspoon grated peeled fresh ginger
  • 1/2 teaspoon salt
  • 1/8 teaspoon crushed red pepper

SHRIMP:

  • 2 teaspoons extra virgin olive oil
  • 1 teaspoon grated peeled fresh ginger
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 garlic cloves, minced
  • 2 pounds large shrimp, peeled and deveined
  • Cooking spray

SALAD:

  • 8 cups baby spinach (about 8 ounces)
  • 2 cups thinly sliced shiitake mushroom caps (about 4 ounces)
  • 3/4 cup thinly vertically sliced red onion

Preparation

  1. Prepare grill.
  2. To prepare dressing, combine first 8 ingredients in a large bowl; stir well with a whisk. Set aside.
  3. To prepare shrimp, combine 2 teaspoons olive oil and next 6 ingredients (through shrimp) in a large bowl; toss well. Thread about 5 shrimp onto each of 6 (8-inch) skewers. Place skewers on a grill rack coated with cooking spray; grill 3 minutes or until done.
  4. To prepare salad, add spinach, mushrooms, and onion to vinegar mixture; toss gently to coat. Serve with shrimp skewers.

Nutritional Information: Calories: 181; Total fat: 5.9 g; Sat fat: 0.9 g; Trans fat: 0 g; Cholesterol: 15 mg; Sodium: 478 mg; Total carbohydrate: 6.9 g; Fiber: 1.3 g; Protein: 24.8 g

Grilled Halibut and Fresh Mango Salsa

Ingredients

  • 2 cups plum tomatoes, seeded and diced
  • 1 1/2 cups diced peeled ripe mango
  • 1/2 cup diced onion
  • 1/2 cup chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 1 tablespoon cider vinegar
  • 1 teaspoon sugar
  • 1 teaspoon salt, divided
  • 1 teaspoon black pepper, divided
  • 2 cloves garlic, minced
  • 4(6-ounce) halibut fillets
  • 1 tablespoon olive oil

Preparation

  1. Prepare grill.
  2. Combine first 7 ingredients. Stir in 1/2 teaspoon salt, 1/2 teaspoon pepper, and garlic.
  3. Rub halibut with oil; sprinkle with ½ teaspoon salt and ½ teaspoon pepper. Place fish on grill rack; grill 3 minutes on each side or until fish flakes easily when tested with a fork. Serve with mango

Nutritional Information: Calories: 295; Total fat: 7.8 g; Sat fat: 1.1g; Cholesterol: 54 mg; Sodium: 687mg; Total carbohydrate: 19.5 g; Fiber: 2.8 g; Protein: 37g

Vegetable Mixed Grill

Serves 6 as a side dish

Ingredients

Vinaigrette
3 tablespoons fresh lemon juice
2 garlic cloves, minced
2 teaspoons coarsely chopped fresh thyme
1 teaspoon Dijon mustard
1/2 teaspoon fine sea salt
1/2 teaspoon pepper
6 tablespoons extra-virgin olive oil

Vegetables
2 Japanese eggplants, halved lengthwise
2 medium zucchini, halved lengthwise
2 red bell peppers, stemmed and seeded
2 portobello mushroom caps, stems and gills removed
1 pound asparagus, trimmed

Topping
4 ounces goat cheese, crumbled
2 tablespoons fresh chives, thinly sliced

Directions

  1. Build a medium-hot fire on the grill. While the grill heats up, whisk the lemon juice, garlic, thyme, mustard, salt, and pepper together in a large bowl. Slowly whisk in the oil until combined. Reserve 2 tablespoons of the vinaigrette for serving.
  2. Add the vegetables to the remaining vinaigrette and toss to evenly coat. Grill the vegetables over direct heat, flipping and moving as necessary, until uniformly browned and tender, 10 to 12 minutes.
  3. Transfer the vegetables to a serving platter and sprinkle with the goat cheese and chives. Drizzle with the reserved 2 T of vinaigrette and serve.

Nutrient Analysis per serving
Calories: 260; Total fat: 20 g; Sat fat: 6 g; Trans fat: 0 g; Cholesterol: 15 mg; Sodium: 320 mg; Total carbohydrate: 13 g; Fiber: 5 g; Sugars: 7 g; Protein: 8 g

Resources:  www.todaysdietitian.com, www.eatingwell.com

 

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A Simple Guide to Grilling!

by  Staci O’Connor MS, RD, CDN

Grilling season is in full swing!  Grilling is a quick cooking method over a relatively hot fire and is best used for small cuts of meat such as:  steak, chicken breast, burgers, fruits and vegetables, and even pizza.  Grilling vegetables is easy but they do need some form of fat to achieve sufficient browning, so instead of bathing them in oil try a simple vinaigrette such as a lemon vinaigrette to provide not only additional flavor but to help the seasoning adhere to the vegetables.  Barbecuing, on the other hand, involves slow roasting of larger cuts of meat such as:  shoulders, legs, and ribs and is done over indirect heat using hardwood or charcoal and smoke.

Make sure that you have proper grilling tools such as: a good grill brush, sturdy tongs, and a stiff spatula.  In order to prevent food from sticking, make sure to preheat the grill grate until hot, clean thoroughly with the grill brush, and then oil the grate.  Grilling, more than barbecuing requires constant monitoring.  The goal is to have even cooking and nice caramelization.

Be aware that as grilling picks up so does the risk for food poisoning.  Make sure to wash your hands before, during, and after handling food(s) outside.  Keep raw meats and ready-to-eat foods separate.  Cook to proper temperatures.  Refrigerate promptly to 40° F or below.  Be sure to scrub the grill, outdoor utensils, coolers, and other containers with hot soapy water before cooking.  Stick to paper towels or wipes to clean up spills and dishtowels for clean dishes and clean hands.  Keep raw meats and ready-to-eat foods separate.  Use separate plates and utensils to handle raw foods and another set for cooked foods in order to prevent cross-contamination.  Wash all utensils in warm soapy water in between use.  When marinating meats, do not use the same brush to baste raw and cooked meats.  Always use a separate or just-washed brush to marinate raw and cooked meats and boil any leftover marinade before using it to season cooked meats.  One of the most important summer tools is a food thermometer so that you can make sure that food has been cooked to the proper temperature.  Steaks should be cooked to at least 145° F, hamburgers 160° F and chicken 165° F.

Foods that are meant to stay cold should be cold so make sure to stock plenty of ice / ice packs to keep foods at temperatures below 40° F.  Use a refrigerator thermometer in your cooler to make sure that foods are stored at proper temperatures.  Transport food in the air-conditioned back seat of your car instead of the hot trunk and once outside try to keep food in the shade and out of direct sunlight.  Remember the two or one-hour rule.  As temperatures go up, the amount of time that perishable foods can remain out of refrigeration goes down.  While foods typically follow the two-hour rule, in hot weather (90° F or above) this time is cut in half to one hour.  Try to remember to keep foods on ice and consider setting a kitchen timer or the alarm on your cell phone to remind you when food should be refrigerated.

Resource:  www.todaysdietitian.com

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Soft Tissue Work on the Go!

By now, most of us are aware of the many benefits that myofascial release can offer: increased circulation, improved muscular range of motion, and reduced muscle soreness, just to name a few. Whether you maintain an active lifestyle or not, everyone can benefit from regular myofascial release.

However, foam rollers usually aren’t convenient to travel with due to their bulky size, and you’ll rarely find foam rollers in most hotel fitness centers. Luckily for you, there are myofascial release tools on the market that are extremely portable and work just as well as traditional foam rollers at massaging out stubborn trigger points.

Often called a “massage stick”, “stick roller”, or “myofascial release stick”, they usually range from 17″-28″ in length and are available in varying degrees of flexibility (more firm or less firm). They can range anywhere from $20-$40, depending on the make and model. No matter which you choose, they get the job done. So don’t suffer with tight, sore muscles just because you’re on the road and couldn’t fit your foam roller in your luggage. Invest in a myofascial release stick; your muscles will thank you.

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Add Another Layer of Sun Protection with These Foods

The direct cause of sunburn to the skin is the sun’s ultraviolet radiation, which comes in UVA and UVB forms. UV sunrays trigger production of unstable oxygen molecules called free radicals. Excess free radicals created by overexposure to sun may lead to inflammation, skin aging and, potentially, DNA damage that causes cancer.

There are certain foods and nutrients that appear to provide some protection from the damage that UV sunrays can cause. Listed below are some of those foods, but remember that you still need sunscreen! Talk to your dermatologist about the best way to protect your skin and what topical sunscreen may be best for you.

* Omega-3 fish oils

UV sunrays trigger inflammation in the skin, and the body uses messengers it makes from omega-3s to moderate inflammation. Good sources of omega-3 oil include salmon, tuna, halibut, sardines, etc.

* Colorful fruits and vegetables

Plant foods like carrots, squash, peppers, tomatoes, dark leafy greens, all types of berries, plums, oranges, etc. have antioxidant properties. When you consistently eat foods containing antioxidants, they accumulate in your blood and tissues like the skin and this may help to neutralize excess free radicals caused by sun exposure.

* Green tea

Polyphenols, found in green tea may be more powerful than antioxidants like vitamin C and vitamin E. Some studies have hinted that green tea extract may be helpful in protecting skin from UV sunrays. Making your own iced green tea in the summer is a great way to stay hydrated and potentially provide yourself with some extra protection from UV sunrays.

* Cocoa

Cocoa contains antioxidants that, like green tea, may reduce the damage done by UV sunrays. Opt for pure cocoa powder or a small piece of dark chocolate that is at least 70% cocoa beans.

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Quick Dehydration Info!

With the July heat in full effect, it’s important to pay attention to any signs of dehydration. Dehydration can happen to anyone from kids to healthy adults to seniors. It happens when you’ve lost too much water in your body without replacing it, which prevents your body from performing its normal functions. Becoming dehydrated in the summer is fairly common if you aren’t drinking enough fluids because when it’s hot outside, our body loses water easily. Since water makes up at least 60% of our body, it plays a big part in helping our body to function.  Here are 4 common signs of dehydration:

  • Your urine is darker than usual: This is one of the most common signs of dehydration. Your urine should be light yellow (the color of lemonade), not dark yellow or amber.
  • You are urinating less than usual
  • Your mouth is dry and/or you are very thirsty
  • You feel weak and/or dizzy

It’s important that you do not wait for symptoms of dehydration to show up…drink water throughout the day even if you aren’t feeling thirsty with a goal of keeping your urine light yellow or almost clear. Keep in mind that most healthy people urinate 7-8 times a day, so if you aren’t urinating regularly, you may not be drinking enough water. Talk to your physician or Registered Dietitian Nutritionist about the proper amount of water you need each day.

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Hidden Sources of Added Sugar

By Deborah Jeffery, RDN

Due to the negative health effects of a high added sugar intake, the 2015 Dietary Guidelines for Americans recommended that added sugars be limited to less than 10% of a person’s total daily caloric intake. For most, this is the equivalent of 10-12 teaspoons or about 25-35 grams of added sugar. Added sugars are sugars that are added during the processing or preparation of foods and beverages. Added sugar is obviously in products such as sweetened beverages, candy, cookies, and ice cream.  However along with these intuitive sources of added sugar, we also need to be concerned about the added sugars that we don’t even realize that we’re consuming.

Many processed foods like cereal, sports drinks, coffee beverages, BBQ sauce, salad dressing, granola bars, and sweetened yogurt, may be significant sources of added sugar. It’s estimated that there are 56 different names for added sugar that can be listed on a food label. A partial list includes:

Agave Nectar

Fruit Juice Concentrate

Barley Malt

High Fructose Corn Syrup

Beet Sugar

Honey

Blackstrap Molasses

Maltodextrin

Cane Juice Crystals

Maple Syrup

Caramel

Sorghum Syrup

Evaporated Cane Juice

Rice Sugar

Refer to the product’s Nutrition Facts panel to get the facts on a product’s sugar content. Currently, the “Sugars” number on the fact panel includes both added sugars and natural sugars from fruits and milk. This happens in products like sweetened yogurts and cereals with added fruit. The new Nutrition Facts label required on products in July 2018 will list added sugars in grams and as percentage of Daily Value.

For now if a food has little or no milk or fruit, the “Sugars” number will tell you how many grams of added sugar are in each serving. To get the calories from sugar, multiply the grams by 4. To get teaspoons of sugar, divide the grams by 4. Additionally, the ingredients on a product are listed in order of amount, with the ingredient used in the greatest amount first, then followed by the other ingredients in descending order. If an added sugar is listed as one of the first ingredients, you’ll want to make a different selection to help prevent developing an expanding waistline and chronic health disorders such as diabetes and heart disease.

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