Mother’s Day Drink Recipes

www.cobornsblog.com - Family, Friends & Food with Jayne
Jayne

Mother’s Day is a few weeks away and I don’t know about you but my favorite way of celebrating Mother’s Day is at the lake especially if it is a beautiful Minnesota spring day! By the time Mother’s Day is here I have the spring-cleaning done at the cabin, the patio furniture is out at the lake and the outside fireplace is working. The dock is in along with the boat and I’m ready anytime for summer weather. Continue reading “Mother’s Day Drink Recipes”

5 simple changes to make in the New Year

5 simple changes to make in the New Year! www.cobornsblog.com

Eat Healthy, Shop Smart with Ashley. www.cobornsblog.com
Ashley

Many Americans decide to change their diet and exercise in the New Year. While this is a great goal, we sometimes tend to set goals that are too hard to achieve and by the time Valentine’s Day rolls around, we are eating the entire box of chocolates. So here are five changes you can make that are simple and a little more obtainable.

Add more fruits and veggies

I know this sounds very cliché but it is so important.  Veggies not only provide us with amazing nutrients and antioxidants but they are also low in calories and full of fiber, to keep us feeling fuller for longer, preventing us from eating extra calories throughout the day that can lead to excess weight gain.

One of our 5 simple changes for you to make in the New Year: Add more Fruits and Veggies to your diet. Read more at www.cobornsblog.com

All forms count

  • Fresh
  • Frozen
  • Canned
  • Dried
  • 100% juice

Yes that’s right I said canned and 100% juice! Here are some of my favorite ways to add more servings each day.

Breakfast – I always have 100% orange juice with my breakfast and I add blueberries and bananas to the top of my whole grain waffles.

Lunch – For lunch, I always have a side salad with carrots, broccoli, cauliflower, carrots, peppers and mushrooms.  It doesn’t need to be a huge salad or the main dish.  Then I always have a fruit cup in 100% juice. When I have soup, I always open up a can of veggies and pour it into my soup. Are you having a grilled cheese with that soup, why not add a tomato and spinach leaf?

Dinner – For dinner, whether I am making stir fry, hot dish, or fajitas, veggies are always the main component. When my mom made tator tot hot dish (gotta love MN cooking) she would add two pounds of beef and one bag of mixed veggies.  When I make it, I add 1 pound of beef and two bags of veggies, if not more.  Plus I always serve a veggie on the side.  With fajitas, who says meat has to be the main part? The peppers and onions sautéed in olive oil are what brings in the real flavor.  Don’t forget the guacamole made with 100% avocados.  For stir fry, try to have a ratio of two to one for veggies to meat.  Remember a fruit cup always makes a good dessert!

Limit your added sugars

One of our 5 simple changes for you to make in the New Year: Limit your added sugar. Read more at www.cobornsblog.com

Fruit in any form, and 100% juice does NOT count as an added sugar.  Honey, agave nectar, 100% maple syrup, evaporated cane juice, and raw organic sugar DO count as added sugar. And I’m sure you know regular sugar and high fructose corn syrup also count as added sugar.  Look for these ingredients in the labels of your favorite foods and try to make a better choice. Remember added sugars are just extra calories with very minimal if any nutritional value.

Limit your sodium

One of our 5 simple changes for you to make in the New Year: Limit your sodium. Read more at www.cobornsblog.com

Sodium is hidden in so many foods, always be on the look out for this! It is recommended to get no more than 2,300 mg of sodium per day, unless you had a heart condition, high blood pressure, type 2 diabetes, or African American.  Those risk factors reduce your daily intake to 1500mg/day.  Look at the nutrition facts panel, just because it says “reduced sodium” doesn’t mean its “low sodium.” Challenge yourself to add up your sodium throughout the day.  I guarantee you will be shocked! Remember the sodium amounts are PER SERVING, so if you have two servings of a food item you need to double the sodium amount.

Be activeOne of our 5 simple changes for you to make in the New Year: Get Active! Read more at www.cobornsblog.com

When I say this I don’t necessarily mean to exercise or go to the gym for an hour a day.  I mean lead an active lifestyle ALL day.  Park your car farther from the building, take the stairs, walk an extra lap around the store on your next shopping trip, clean your house, lift soup cans during commercials, shovel your driveway, walk to get the mail, host walking meetings, walk during your break at work. All of these little things will add up to a healthier lifestyle and your body will thank you!

Science based information and diets

One of our 5 simple changes for you to make in the New Year: No Fad Diets! Read more at www.cobornsblog.comGet your nutrition information from qualified medical professionals.  Nutritionists, Wikipedia, and Dr. Oz don’t count.  Make sure you are talking to a registered dietitian; someone with the education and credentials to give you science based information that has been researched and validated.  Be wary of fad diets and know how to pick them out.  For example, if you are supposed to eliminate an entire food group like for example in the paleo diet, it is a fad diet.  If it has promising results and huge weight loss in a small amount of time, it is a fad diet.  If it is a special pill or potion, it is a fad diet.  Honestly, eating right really does come down to the basics, some of which are mentioned above.  You will not lose 10 pounds in a week doing this, but I promise you it is the most sustainable approach and your body will love you for it. Not only will you be seeing results in your weight, but your risk for chronic disease can decrease, your skin can look cleaner and your body will be functioning at a more optimal level! I hope I can help you to eat REAL food in REAL life!

Happy New Year everyone!!

Peace and Wellness
Ashley
Coborn’s, Inc. Registered Dietitian

 

Eat Healthy Shop Smart with Ashley - www.cobornsblog.com

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Cut Down on Candy this Halloween

Cut Down On Candy this Halloween - www.cobornsblog.com

www.cobornsblog.com - Coborn's Food Safety Coordinator, Kim
Kim

Happy Halloween! It is now that scary time of year when ghosts and goblins visit our homes looking for treats.  But that’s not the scariest part……oh no, much scarier than the ghosts and goblins is the number of sweet treats that will now enter our homes.  Some ways to combat the “scariness” are to set limits on the amount of sweet treats that are consumed.

  • Have kids pick out their favorite items and let them “treat” themselves once a week to an item.
  • Offer kids the opportunity to “trade” the candy for something else they would like.
  • Participate in a “candy buy back” in your community.  Often dentist offices will offer this program.
  • Or create your own “candy buy back” with your kids.  *Now keep in mind, this doesn’t mean you have to eat all the treats!  Bring them to the office and put them on your desk or in the employee breakroom.  Portion control is always key and there is definitely something to be said for the more people you put in the mix, the less you are apt to eat yourself!

There is still another scary part we haven’t touched on and that is what treats to offer the ghosts and goblins that come knocking at your door.  Candy bars, lollipops and gummy bears, oh my!!  There certainly are more nutritious alternatives than these.  Consider these options:

Healthier Options to Handout this Halloween - www.cobornsblog.com

Although a homemade snack might be more nutritious than some store bought items, from a food safety perspective this is still something that is taboo.  These are often thought of as items that could have been tampered with and all your creative efforts could ultimately end up in the trash.  Use these efforts on family and friends or throw a neighborhood Halloween party where all can enjoy your wonderful creations!

*Another good alternative is non-food snacks – stickers, tattoos, pencils, crayons, small notepads.  Kids will have a great time with these as well.  Let’s not forget one very positive thing about Halloween… Kids are active! – walking from house to house getting some exercise and fresh air.  So don’t give in to driving them around the neighborhood!  Walk with them and enjoy the time together!  Have a safe and fun Halloween!

Kim
Coborn’s, Inc. RD and Food Safety Coordinator

Click here for more articles written by Kim
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