Monday, November 30, 2015
Now that Thanksgiving is over...
2:38 AM | 
Posted by
Kaplan Center for Health and Wellness
Renee Gosselin, MS MBA RD
Nutritional Instructor
Now that Thanksgiving is over, there maybe some of us wondering what are some of the fun
ideas to burn off some of those extra calories that we possibly may have eaten.
Here is a list that outlines some exercises or activities
that burn calories
Based on a 150# female
Sleeping 55 calories
Housework, moderate
65 and more calories
Walking 3 miles per hour 280 calories
Gardening 350
calories
Water Aerobics 400
calories
Rowing 550 calories
Dancing 260 calories
Tennis 350 calories
Tuesday, November 24, 2015
11:57 PM |
Posted by
Kaplan Center for Health and Wellness
A Time of Reflection
What
does Thanksgiving Day means to you? Is it all about the food, spending time
with those whom you haven’t seen for a while, watching the football games and
so forth? I’ve come to realize the Day of Thanksgiving should be much more
meaningful than that. It should be a time of reflection in giving thanks and to
be appreciative of the things that we have. However, there is another part to
the word of thanksgiving which is “giving”. All of us can find ways to give
back to those in need. It can come in the form of volunteering your time, sharing
a skill, showing more kindness and etc. As you sit down with family and friends
on Thanksgiving Day, let it be both a moment to be thankful while finding ways
to give.
From My Family to Yours,
Written
by
Dr.
Shantel Anderson BA, MA, DHEd
8:51 PM |
Posted by
Kaplan Center for Health and Wellness
Thanksgiving Turkey Cookies
If
you’re looking for something fun to do with the children, you might want to
check out this amazing and simple dessert!
Ingredients:
§ 1 roll (16.5 oz.)
Pillsbury refrigerated sugar cookies OR
1 package (16 oz.) Pillsbury Ready to Bake! Refrigerated sugar cookies (24
cookies)
§ 1 container (16
oz.) chocolate creamy frosting
§ Candy corn
§ Orange
decorating icing
§ Miniature
candy-coated chocolate baking bits
Step 1:
Bake
cookies as directed on roll or package. Cool completely, about 10 minutes.
Step 2:
Spoon
chocolate frosting into 1-quart Ziploc Brand Storage bag; seal bag. Cut off
tiny bottom corner of bag. On each cookie, pipe frosting on outer edge of half
of cookie. Arrange candy corn over frosting for feathers.
Step 3:
Pipe
orange icing onto each cookie to resemble turkey face and feet. Use orange
icing to attach baking bits to turkey face for eyes. Pipe black gel on baking
bits for centers of eyes.
Good eats!
Sincerely,
Dr. Shantel Anderson BA, MA, DHEd
Thursday, November 19, 2015
Handling Holiday Stress
9:37 AM |
Posted by
Kaplan Center for Health and Wellness
Handling Holiday Stress
Well,
it’s that time of the year again to where we are hustling and bustling in
preparation for the holiday season. Although it should be regarded as a joyous
time of the year by which we are spending time with our family and friends, it
can lead to what is called “holiday stress”. Holiday stress is when a person
becomes overwhelmed with the seasonal activities such as shopping, cooking,
attending parties and so forth. According to studies that have been conducted
over the years, the average person will experience more stress during this time
of the year than any other time. Don’t fret- help is on the way! =) There are
things that we can do to handle holiday stress so we can have a joyous time
during the holidays such as the following:
v Plan ahead and prioritize
according to importance.
v Set a realistic
budget. In other words, you don’t want to overspend while placing yourself in
financial debt.
v Accept your
family and friends as who they are. Sometimes we place high expectations on
others and when they don’t fulfill those expectations during the holiday
season, we become stress and depress.
v Don’t compare
with other families. We have a tendency to believe that all families are
perfect with the exception of ours. As a result, we can sometimes try and
create the perfect family gathering.
v Relax and have
fun. Keep in mind; the holidays only come once a year so make the most of it.
v Last, but not
least, don’t forget the reason for the season. It should be a time to be
appreciative and to be thankful for all things.
Written
by
Dr.
Shantel Anderson BA, MA, DHEd
Sunday, November 15, 2015
A Thought on Meal Delivery Services
10:16 PM |
Posted by
Kaplan Center for Health and Wellness
Emily Boldrin PhD, RD
In the last post I mentioned that I have been experiencing
some serious medical issues. People, during this time, have been extremely
generous. It has blown my mind and given me a new outlook in regards to the
kindness of people. Even complete strangers. My husband’s company even pooled
money together to help us. The gift they gave was a meal delivery service. The
meal delivery service came once a week and had all we needed to cook meals for
the week.
Granted this meal delivery service was not cheap, which is
why I have never used this before. But for someone who was home bound with a
kid and a husband to feed, this was a great gift. Nutritionally speaking (this
is a health blog after all J),
they included information on serving sizes and calories. They also included
plenty of vegetables and whole grains.
Have any of you had experience with meal delivery services?
What were your thoughts on the general format? On the nutrition content?
Friday, November 13, 2015
This Holiday Season...
9:45 PM |
Posted by
Kaplan Center for Health and Wellness
Emily Boldrin PhD RD
To say that I have had an "interesting" last few months would
be an understatement. I am sure many of you have had an “interesting” few
months or years…even a lifetime. Be sure that I do not want to share my story
to compare, because many of you have had worse and that isn't the point, but I share my story in order to
reflect.
A few months ago, at 7 months pregnant, I had a Grand Mal
seizure. It was out of blue, there were no symptoms, my pregnancy was going
well and I (or so I thought) was the picture of health…according to my yearly
checkups. After I had the seizure, I was
taken in an ambulance to the local hospital to get an MRI. The MRI revealed
that I had a significant size tumor (about the size of an orange) in my brain.
Thus I needed to undergo brain surgery (at 7 months pregnant) to remove the tumor in order to avoid
hemorrhaging in my brain during labor and delivery.
Needless to say I underwent the brain surgery and spent some
time in the hospital and at home recovering. During that time (like many others) I had the
chance to reflect on what is important in my life and how it affects other people in
my life. Frankly, the brain surgery was a gift to me and allowed me time to assess
what was important. This holiday season,
I hope that you don't have to have a major life event to have a chance to truly reflect on what is important.
This holiday season…I hope you smile at strangers
This holiday season…I hope you take the time to hug your dog
This holiday season…I hope you love your family
This holiday season…I hope you share in the joy your friends
bring
This holiday season…I hope you feast on some good food
This holiday season…most of all…I hope you are happy…
Wednesday, November 11, 2015
Having Fun With a Vegetable Orchestra
9:07 PM |
Posted by
Kaplan Center for Health and Wellness
By: Emily Boldrin PhD, RD
I freely admit, what I am about to write about is a little
strange…perhaps a better word is “quirky”. But, ever since I saw the news clip
(5 years ago) I have thought about it a few times a year. This time, I thought about the vegetable
orchestra while I was cooking with my 2 year old son. He loves to help me cook
and his specialty is throwing spices all over the counter and floor. And I love
it. J
Over the holidays, we will be doing a lot of cooking, my son
and I. And inevitably we will have some left overs because, you never want to
run out of food during the holidays (am I right?)! It particularly seems that
produce is something I buy too much of – it all looks so good I just can’t
resist! So, I was trying to think of
creative ways I could use the extra produce instead of just tossing it out when
it goes bad.
This is where the vegetable orchestra comes in…to give you
the back story, the vegetable orchestra is a real group of artists that tour
(mostly in Europe) playing only produce for instruments. They have been doing
it for 17 years now! They make instruments out of produce, using things like
drills to make holes. But their creativity doesn’t stop there and it is
inspiring! You can watch the clip on CBS Sunday Morning here: http://www.cbsnews.com/videos/viennas-vegetable-orchestra/.
In particular I like the “carrot clarinet” that they make. J How fun that would be
for children and what a great way to get children familiar with vegetables in a
non-threatening environment and in a fun way! I dare say, it may even result in your child eating more vegetables! I for one will be making "carrot
clarinets" and "squash symbols" this holiday season. I hope you, your family and your kids do
too!
Tuesday, November 10, 2015
Stress Free Holidays: Yoga to Restore Your Body and Mind
3:53 PM |
Posted by
Kaplan Center for Health and Wellness
Even with a healthy diet and some herbal allies, the holidays can still leave us feeling depleted or downright depressed. If the thought of shopping for one more present or attending another holiday party makes you want to scream, it's probably time to take a step back and nourish your mind and body.
The following are three restorative postures that can help you find peace this time of year. No need to strive, no need to grasp. It's time to melt.
1. Supported Childs Pose: Begin by kneeling on a blanket, with your knees a little wider than hip-width apart. Place a bolster, or 3-4 folded blankets between your thighs. Sink your hips towards you heels, supporting your torso completely by the bolster and your thighs. Turn your head to the side, reaching arms forward around the edges of the supports or behind you, resting on the floor. Stay here for 3-5 minutes, turning your head in the opposite direction halfway through. Allow the tension to melt off of the shoulders and lower back, and gently quiet the mind.
2. Supported Side Twist: From childs, come to hands and knees and move the bolster or blankets to the side. Feel free to move through a few Cat/Cow postures to release any tension in the lower back. Drop your right hip down to the floor, supporting it on a blanket if necessary. Keep your knees bent, legs extending out to the left as comfortable. Place the short end of the bolster or blankets in contact with your right hip. Lengthen the spine, and then gently turn towards your supports and lie down, turning your head to the side. Stay for 2-4 minutes, then repeat on the other side. Feel the muscles of the entire back start to release, and allow this gentle twist to support your digestion.
3. Legs up the Wall: Slowly press yourself up to seated, moving softly to the wall. Place 2-3 stacked blankets about 6 inches from the wall. Begin with your right hip and shoulder just grazing the wall, sitting on the side of the blanket. Slowly swing your legs up the wall and let your head and shoulders rest on the floor. Don't be discouraged if you need to wiggle to get your hips closer to the wall, or if it takes you a few times to get there. Keep your legs firm on the wall, but release your arms to your sides, palms facing the sky. Close your eyes and let go of all the tension and anxiety that's been building. Stay here 5-15 minutes, then slowly bend your knees and roll off your supports. Stay on your side for a few breaths, then slowly come back to seated.
Peace,
Kristin Henningsen MS, CH, RYT
Sunday, November 8, 2015
Stress Free Holidays: Herbal Adaptogens
7:36 PM |
Posted by
Kaplan Center for Health and Wellness
Adaptogens are herbs that help to provide balance, as well as restore and protect the body from every day stress. While they don't alter our mood, they do enhance our bodies ability to adapt to emotional and physical stress, allowing us to approach each day with vitality.
1. Ashwagandha: Revered for millennia in India, Ashwagandha is known to boost the immune system and ease anxiety. It tonifies our entire system, while calming and strengthening the nervous system. Extremely useful if traveling to visit family!
2. Holy Basil: Also known as Tulsi, Holy Basil is another sacred herb in India. A member of the mint family, this herb is famous for balancing out the body, mind, and spirit. It's a powerful antioxidant, and has been shown to have antibacterial, anti-fungal, and anti-inflammatory properties.
3. Schisandra: This astringent berry has long been used in Traditional Chinese Medicine. Known as a tonic herb, it helps to reduce fatigue and increase physical performance as well as endurance. Perfect for those long and draining trips to the mall.
4. Rhodiola: This powerful adaptogen of the West has been studied in depth for its anti-stress and fatigue fighting properties. It also acts to protect the heart and liver, as well as improve memory.
5. Eleuthro: Commonly used in Traditional Chinese Medicine, Eleuthro is also known as Siberian Ginseng. Considered an exceptional tonic herb for thousands of years, Eleuthro helps to increase longevity and vitality during times of stress.
Of course, be sure to consult your doctor or qualified healthcare practitioner for proper dosage before adding any herbs to your daily regiment. And enjoy the holiday season with vitality!
Be Well!
Kristin Henningsen MS, CH, RYT
Thursday, November 5, 2015
Stress Free Holidays: Strategies for Healthy Eating
9:33 AM |
Posted by
Kaplan Center for Health and Wellness
1. Be Selective: Before you start munching on the first appetizer or party platter you see, take a little tour. Get a visual of all that is offered, and then choose wisely. If you fill your tiny plate with mostly fruits or veggies, you won't have room for that bacon wrapped pastry puff.
2. Get Creative: We all have those old family recipes that are essential this time of year. Consider transforming holiday favorites to have a healthy flair. Replace lard or Crisco with coconut oil or good old butter (in moderation). Replace white flour with whole wheat, almond, or oat flour. And you can almost always cut the sugar in half. You can still have the nostalgia without the digestive issues.
3. Remind Yourself: It's easy to rationalize that this time of year is just too crazy to think about nutrition. Now it's easier than ever to remind yourself what your nutritional goals are. Use your favorite nutrient tracking app (I personally like MyFitnessPal), or just keep a copy of your goals on your refrigerator. The points is--keep your nutritional plan front and center.
4. BYOB: Whether it's food or beverage, ask your host if you can contribute and then bring a healthy option. Most will welcome the offer.
5. Moderate: Enjoy, these sweet and savory flavors are part of the season! But do so in moderation. Savor eat bite, chew thoroughly and fully appreciate the tastes and flavors you experience. Eating healthy doesn't have to mean depriving yourself completely. But slow down....and enjoy the food, not the guilt.
Eat Well!
Kristin Henningsen MS, CH, RYT
Tuesday, November 3, 2015
Egg-citing News
8:13 PM |
Posted by
Kaplan Center for Health and Wellness
In
my August blog post, I mentioned my family was raising free-range
chickens. The chickens have grazed all
summer on insects, worms, grasses, weeds and extra produce from the garden. We are patiently awaiting our first chicken
eggs.
Free-range
eggs have many nutritional advantages over the USDA nutrient data for
commercial eggs. They have been found to
have 1/3 less cholesterol, ¼ less saturated fat, 2/3 more vitamin A, 2 times
more omega-3 fatty acids, 3 times more vitamin E, and 7 times more beta
carotene (Alterman, 2007) .
Where do you find these
nutritious free-range eggs if you cannot raise your own chickens? Look for eggs at your local farmer’s market
or local grocery store labeled “free-range.”
You can even find farmers just outside your town willing to sell you
their extra eggs.
Reference
Alterman, C.
L. (2007, October 1). motherearthnews.com. Retrieved November 3, 2015,
from Meet Real Free-Range Eggs:
http://www.motherearthnews.com/real-food/free-range-eggs-zmaz07onzgoe.aspx?PageId=4
Monday, November 2, 2015
Favorite Exercise
6:36 PM |
Posted by
Kaplan Center for Health and Wellness
Walking was another fond exercise of my teenage days. My mom and I would have special one-on-one time walking the trails at our local park. Since my mom worked full-time and took call as a Nurse Anesthetist during this time, I always looked forward to the walk together and some great conversations together.
If you are having a hard time finding an exercise you enjoy this fall, think back to your childhood. Did you like jumping rope, shooting hoops with your friends, or just taking a walk in the park?
Try for aim 30 minutes five times a week for a total of 150 minutes. You can change your activities each day, so you do not get tired of the same exercise. Here is a table with activities and calories burned per 30 minutes of exercise.
|
Activity
(30 minutes)
|
135 lbs.
|
155 lbs.
|
195 lbs.
|
|
Bicycling <10 MPH
|
118
|
140.5
|
172.5
|
|
Dancing
|
133
|
158.5
|
194
|
|
Basketball
|
236
|
281.5
|
345
|
|
Horseback Riding
|
118
|
140.5
|
172.5
|
|
Walking 3.0 mph
|
103.5
|
123
|
151
|
Reference
Shapefit.
(2015, April 3). Calories Burned During Exercise. Retrieved November 2,
2015, from Shapefit.com:
http://www.shapefit.com/cardio/calories-burned-during-exercise.html
By Angela Ask MPS
Subscribe to:
Posts (Atom)