The other day, I was reading through a magazine and came across a somewhat startling statistic- “95% of US healthcare funds go towards treating illness with only 5% going towards disease prevention”.  Practicing in a hospital setting, this news is not exactly shocking to me because the majority of my patients have acute illnesses.  On the rare occasion, I may receive an outpatient weight loss referral for a patient that that has not yet developed co-morbidities such as high blood pressure, heart disease, or diabetes.  This infrequent occurrence usually requires a prevention-minded doctor and an extremely motivated patient. 

It’s obvious that American medicine is not doing such a great job of promoting health and wellness nor is it preventing chronic diseases.  Taking responsibility and ownership of our own health is important.   

How do you define health?  I believe being healthy is much more that being free of illness/sickness and that one’s health is defined by one’s behaviors.  Many of today’s illnesses are a result of people’s behaviors such as smoking, inactivity, and poor nutrition. 

What have you done for your health today?  So far today, I am close to reaching my fruit and veggie goals (should reach after dinner) and I plan on exercising as soon as I press “Publish”!

Hope everyone is having a wonderful week

Kasey

I was delighted as soon as pulled into the parking lot.  Seriously, how cute is this place?!

There was a gorgeous display of fresh fruit toppings (kiwi, mango, blueberries, blackberries, raspberries, watermelon, strawberry, etc) along with some crunchier toppings like low-fat granola, nuts, & cookies.  I decided on the pomegranate flavor frozen yogurt but first I sampled the original flavor which tasted like a Greek yogurt but frozen (note to self- start freezing Greek yogurts!).  I added fresh kiwi and raspberries and a waffle cookie.

Frozen yogurt contains active live cultures which helps support a healthy immune system and may help regulate digestion. While frozen yogurt is often a lower fat and lower Calorie alternative to ice cream, you have to be careful with serving sizes and toppings.  The size options at Pinkberry were “mini”, “small”, “medium”, and “large”.  I ordered the “small” size which equals about 3/4 cup of frozen yogurt at 180 Calories, 32 gm sugar, 5 gm protein, 0 gm fat, & 15% of the Daily Value of Calcium. I added an extra 30 Calories of fresh fruit and an estimated 80 Calories from the Waffle Cookie for a grand Calorie total of 290 Calories.  My “Fro Yo” was outstanding!!!  Pinkberry’s employees actually portion everything out for the customers which is a huge benefit in my opinion. Some other Frozen Yogurt joints are self-serve which means you can pile on a much frozen yogurt and toppings as you want into a pretty generous bowl and pay by the ounce as you leave.  That sounds dangerous in regards to portion control because many underestimate serving sizes.

Have you enjoyed a frozen yogurt treat this summer?  Have you ever eaten frozen Greek yogurt?

Kasey

The above picture is of Nicole and I with the bride-to-be at her bridal shower.  Of course, I had a wonderful time with everyone and we are counting down the days until the next bridal party event- the bachelorette party is in NYC over Labor Day!

After living together for four years during college, my passion for nutrition definitely rubbed off on Nicole.  Can you believe she did not know what fiber was until she moved in with me?!  After almost a full day spent at the airport due to flight delays, Nicole showed up to my house with a couple healthy snacks she picked up at the airport.  I was impressed with what she choose for snacks considering it can be a challenge to find healthy snacks at the airport.

First, she grabbed a bag of Popchips in place of regular potato chips. Have you tried Popchips yet?

It was my first time trying Popchips and I thought they were delicious.  They contain >50% less fat than regular, fried potato chips and about a quarter less calories! 

The other nutritional impressive snack she pulled out was dried mango.  You definitely have to be careful with dried fruits because some products contain lots of added sugar.  This particularly brand’s only ingredient was organic mangos!

The dried mango was delicious but very chewy.  My only gripe is that it got stuck in my teeth while eating!  While I’m flying, I usually pack a couple snacks like a handful of nuts or a Larabar to hold me over until the next meal.  What is your “go-to” snack while traveling?

Before I go, here are some of my favorite wedding pictures…

Hope everyone is having a great week! Till next time

Kasey

For bread, I toasted some whole wheat sandwich thins. Have you tried these yet?  The stats are pretty impressive with 5 gm fiber per one serving!

Next, I spread 2 Tablespoons of Classic Hummus onto the bread which adds healthy fats and a bit of protein.

For the stars of the sandwich, I added fresh, chopped red & yellow bell peppers, tomatoes, and spinach topped with a sprinkle of shredded parmigiano reggiano cheese served with a sliced kiwi.

So good! I was raving about this sandwich for the rest of the day! Do you ever eat veggie sandwiches?  What’s your favorite sandwich topping?

Kasey

Me Zip Lining!

It was a thrilling, unforgettable experience!  People in our group who I totally expected to back out at the last minute rose to the challenge.  Sure, the ladies had to wear very unattractive hair nets under our helmets but it was a sacrifice we were willing to make!  We went down several zip lines (around 10 or so), swung like Tarzan from one tree to another, and repelled down about 75 feet from the top of a tree! 

Cory swinging like Tarzan!

Cory repelling down the tree!

I actually did experience one minor injury- rope burn on the back of my arm.  It happened as a rope whipped up during my tree repel.  Although you can see it in a few of our wedding pictures, it’s totally not a big deal!  It actually reminds me of the awesome time we had in the Rain Forest!  Other cool things we discovered in the Rain Forest…

A Wax Apple-grows like crazy in the Caribbean per our tour guide! It looked like a mini apple/pear hybrid.  Of course, I tasted it!

It was very juicy and refreshing with a slightly sour taste.  We also spotted a Cashew tree!

According to our tour guide, the cashew tree produces both a fruit (the cashew apple) and a nut (the cashew).  In its raw form, the cashew nut is not edible due to a toxin called urushiol which is the same chemical in poison ivy.  If ingested, it can cause skin rashes.  The cashews we find in stores are steamed and/or roasted to release the harmful toxin.  The cashew changes color during the processing.  Cashews have high levels of essential minerals—iron, magnesium, phosphorus, zinc, copper, and manganese. One ounce contains 160 calories, 12 g fat, (mostly healthy fats). 5 g protein, and 1 g fiber and is one of Cory’s favorite snacks!

What was the last adventurous thing you did?

Have you ever tried an “exotic” fruit?

Kasey

Good news- We purchased a new touch screen desktop! It is pretty fantastic.  The screen is massive (23 inches widescreen) and doubles as a TV in the bedroom.

On to my recap of my experiences with St. Lucian food…

There was a “Fruit Man” who visited our beach everyday via boat.  We often purchased fresh mangoes and coconuts from the “Fruit Man”.

The “Fruit Man”

My friend Claudia with mangoes she bought from the “Fruit Man”

My friend Nicole and I enjoying fresh coconut water

“Nature’s Gatorade”

Mangoes, papaya, and plantains were plentiful during my stay in St. Lucia! I had some form of mango everyday I was in St. Lucia- either in the form of fresh fruit, fresh juice, yogurt, mojito, or daiquiri (so delicious!!). 

One medium fresh mango contains about 135 calories, 4 grams of fiber, and is a great source of vitamin A, vitamin C, and potassium.  I took full advantage of the delicious fresh fruit available.  Let’s just say, I certainly was not at risk of developing scurvy! 
 

I also enjoyed fresh papaya and papaya pancakes which were outstanding! And of course, I ate plantains regularly. The thinly fried plantain chips were all the rage; they even sold them in little bags just like potato chips.

Papaya and plantains are also a great source of vitamin C, vitamin A, and Potassium!

What’s your favorite way to eat/drink mangoes?

Have you ever drank coconut water straight from a coconut?

Stay tuned for a recap of my favorite St. Lucian dishes and my adventures in the Rain Forest!

Kasey

With most of my energy going towards wedding planning, I have been cooking “easy”, “go to” dinners that are in frequent rotation at our house- such as Shrimp Pasta,  Homemade Pizza,  & Tacos.  Kind of boring for blogging purposes so this past weekend I decided it was time for a “new” recipe.

If you like scallops, this recipe is a must try!!!  I found the recipe at allrecipes.com.  Of course, I made a couple substitutions.

Broiled Scallops

Ingredients

1/2 pound bay scallops

1 tablespoon garlic salt  garlic powder

2 tablespoons butter, Smart Balance Light, melted

2 tablespoons lemon juice

I also added 1 tablespoon of paprika

Directions

1. Turn broiler on.
2. Rinse scallop and place in a shallow baking pan. Sprinkle with garlic salt garlic powder and paprika, melted butter Smart Balance Light and lemon juice.
3. Broil 6 to 8 minutes or until scallops start to turn golden. Yields 3 servings.

I served the scallops over whole wheat couscous with roasted asparagus.

Have you tried whole wheat couscous yet?  Check out the fiber & protein per serving!  Not to mention, it’s delicious

This dish was absolutely fabulous!!! Cory loved it.  Each serving of broiled scallops over whole wheat couscous was 387 calories, 35 gm protein, & 5 gm fat.  Switching from regular butter to Smart Balance Light saved almost 50% of calories from fat.

What are some “new” recipes you tried lately?

Kasey

My work’s cafeteria has a hot food line, grill line, and salad bar as well as “grab & go” items like fresh fruit, yogurt, and chips.  The hot line usually features three entree choices ranging from baked chicken to alfredo pasta to fried catfish with a handful of side items such as cooked veggies, rolls, or mac & cheese.  While the grill line offers pizza, hamburgers, grilled chicken sandwiches, or fried chicken tenders along with french fries and onion rings.  There are a variety of choices on the salad bar that changes daily featuring a protein source (grilled chicken, shrimp, tuna salad), raw veggies, shredded cheese, and nuts/seeds.  Probably sounds pretty typically except for the Southern style hot line!

Usually, I advocate bringing lunch from home over dining in a cafeteria for a guaranteed healthy lunch; however, it is possible to find healthy options with a little bit of effort in a cafeteria.  For example, here were my options from the other day in my work cafeteria…

Hot Line-  Smoked Boudin Sausage,  BBQ Ribs, Smothered Turkey Leg, Green Beans, Mac & Cheese, Corn, White or Wheat Roll

Grill Line-  Pepperoni Pizza, Hamburger, Grilled Chicken Sandwich, French Fries

Salad Bar-  Spinach, Tuna Salad, Chicken Salad, Grilled Shrimp, Shredded Cheese, Grape Tomatoes, Carrots, Mushrooms, Beets, Sunflower Seeds, Walnuts

The three hot entree options were not the healthiest so I decided on a grilled shrimp salad with spinach, grape tomatoes, mushrooms, sunflower seeds topped with a drizzle of olive oil & balsamic vinegar and a small spoonful of crunchy chow mein noodles. 

 I picked up a banana and baked chips to go along with my delicious salad…

I saved around 6 gm fat & 30 calories by choosing the baked chips over the regular chips. Also, I saved around 16 gm fat & 140 calories by choosing the shrimp over the tuna salad.  Another healthy lunch option would have been the grilled chicken sandwich on a whole wheat bun with green beans as a side.

How often do you eat at a school/work cafeteria?  What’s your “go-to” meal option in a cafeteria?

Kasey

Claudia & I

Cory & I

Unfortunately, I was too busy with my Maid of Honor duties and hanging out with friends and family to take any pictures of the food

Speaking of food, I am loving the versatility of plain Greek yogurt!  Initially, it took me a little while to get used to the slightly sour taste but I loved the creaminess!  The more ways I discover to eat Greek yogurt, the more I fall in love with it! 

 
I am really excited to see that many of the mainstream companies are starting to produce more affordable lines of Greek yogurt. I love Fage but it’s on the pricy side. What’s so good about Greek yogurt?  Well for starters, it has almost double the amount of protein of regular yogurt which helps with satiety.  For example, the Fage Greek yogurt pictured has 20 grams of protein per cup compared to around 12 grams of regular, fat free, plain yogurt.  Also, it has over 50% less sugar than regular yogurt!  Not to mention, it is thicker and creamier than regular yogurt.

How do I eat my Greek yogurt?

For a snack, I just add fresh fruit…

For a more filling meal such as breakfast, I add fresh fruit plus whole grain cereal…

At dinner time, I often add a dollop of fat free Greek yogurt to my tacos instead of sour cream…

And sometimes I like to use it as a dip for baked chips…

Have you tried Greek yogurt yet?  What are some different ways you eat Greek yogurt?

I have been so consumed with wedding mania that I have no plans for my birthday which is tomorrow!  I may celebrate with a couple friends tomorrow after work and then go out to dinner with my family over the weekend. 

Have a great day and thanks for reading

Kasey

I have found that even though many of my patients like fruits and vegetables, when I evaluate their current eating intake of fruits and vegetables the number of servings are severely lacking!  Personally, on most days I reach my fruit servings but some days I lack a bit on my vegetable intake.

How many servings of fruits and vegetables should you get each day? 

According to MyPyramid.gov, adults need 1.5-2 cups of fruit each day and 2.5-3 cups of vegetables each day depending on your age, gender, and level of physical activity.

What counts as 1 cup or a serving? 

1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group.

1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens (such as spinach) is considered 1 cup from the vegetable group.

Here are some tips to incorporate more fruits and vegetables into your diet:

• Add bananas or blueberries to pancake, waffle, or muffin batter
• Mix raisins, dried apricots, or berries into oatmeal or cereal
• Add peppers, onions, or spinach to an omelet or scrambled eggs 
• Make a smoothie with fruit, fat free yogurt/milk, ice, and maybe even spinach if you want to try a Green Monster
• Top a pizza with mushrooms, peppers, spinach, zucchini, or pineapple
• Put a slice of avocado or spread some guacamole on a sandwich or in a wrap
• Add a few slices of tomato on a grilled cheese sandwich
• Bulk up regular canned soup by adding some extra mixed vegetables
• Add layers of frozen spinach or eggplant to lasagna
• Top a baked potato with salsa or steamed broccoli
• Mix fresh fruit and granola into yogurt
• Add broccoli or diced pepper to macaroni and cheese 

What are some ways you increase your fruit and/or vegetable intake? Are you consuming the recommended servings of fruits and vegetables each day?

Hope you are having a wonderful week!

Kasey