Wellness

@ Moraine Valley

Kelly Devine Rickert

Heart Healthy Tips!

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RD Approved Heart Health Tips!

With the holiday season behind us (and hopefully soon this winter weather!), it is time to refocus your goals and get back on track with healthier eating and more activity. What better time to start than National Heart Month?

Did you know that heart disease is the #1 killer of Americans? Check out this 10 tips below to lower your risk!

1) Get moving! Incorporate more physical activity every day, outside of scheduled workouts. Walk when possible, take the stairs, and park further away from the entrance. Wearing a pedometer such as a Fitbit can also increase your day to day activity.

2) Maintain a healthy weight.  Research shows the higher your BMI, the more at risk you are for heart disease, diabetes, and other health problems.

3) Ditch the salt shaker!  Trimming your sodium intake to 1500 mg or less a day can help keep your blood pressure levels within normal range. (Normal blood pressure is less than 120 mm Hg systolic AND less than 80 mm Hg diastolic or <120/80)

4) Increase the Omega 3’s.  Aim for at least 2 servings a week of an oily fish such as salmon or a heart healthy nut such as almonds or walnuts.

5) Aim for 5 (to 9) a day!  Fruits and vegetables pack quite the punch!  The more produce you eat, the higher your intake will be of heart healthy soluble fiber and antioxidants  Your fruits and veggies help fill you up, as well as helping to ward off that hunger.

6) Quit smoking!  Smoking can damage your entire circulatory system, and increases your risk for coronary heart disease among other problems.  Enlist the help of your physician and contact your local hospital for Quit Smoking programs.

7) Maintain healthy cholesterol/blood sugar levels. Many people don’t realize how much of a role your cholesterol levels and blood sugars play in your heart health.  The Heart Association considers diabetes one of the six major controllable risk factors for cardiovascular disease.  Aim to reduce or keep your fasting blood sugar under 100 mg/dL.

8) Fiber is your friend!  Did you know that a diet high in fiber can actually reduce your blood cholesterol levels?  For men aim for 30 grams/day, and for women 25 grams/day. Oatmeal, produce, nuts, whole grain cereals, breads and pastas are a great source of fiber.

9) Watch the Fats!  We can’t talk about a heart healthy diet without discussing fats, the good vs. the bad.  Kelly suggests you aim for most of your fat intake to come from heart healthy sources such as nuts, seeds, vegetable based oils like canola or olive, and avocados.  Decrease the saturated and trans fats when you can, found in many processed foods such as fast foods, packaged snack foods, and fatty, darker meats such as pork, beef, sausage and bacon.

10) Keep a log. Keep a log of your foods can help you determine what lifestyle choices you need to focus on. By writing down everything you eat and drink you become more aware of what foods you are consuming. You can also try a electronic app such as Lose It! Or MyFitness Pal.

Kelly Devine Rickert MS RD CSSD LDN
MVCC Wellness Coordinator

Slim Down Your Super Bowl Menu

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Turkey Chili Recipe - NYT Cooking

Did you know the Super Bowl is America’s 2nd biggest food holiday??  (After Thanksgiving)! Below are some tips to slim down your apps and menu for the big game!

Watching the game at home?
– Use leaner meats such as lean ground beef or turkey versus higher fat ones like 80% ground beef, sausage and pepperoni
– Munch on pretzels, baked chips or Sunchips vs higher fat snacks and chips
– Use nonfat Greek yogurt or fat free sour cream in recipes for your favorite chip dip or use some garlic hummus instead of mayo, cream cheese or full fat cheese in dips.
– Choose veggie pizza instead of meat pizza to save on calories
– Bake your wings instead of buying breaded/fried ones
– Munch on some veggies with hummus or lower calorie dip to keep you from snacking on higher calorie foods the whole game

Turkey Chili
2 teaspoons olive oil
1 pound ground turkey or lean sirloin)
1 onion, chopped
2 cups water
1 (28 ounce) can canned crushed tomatoes
1 (16 ounce) can canned kidney beans – drained, rinsed, and mashed (or black beans work great too)
1 tablespoon garlic, minced
2 tablespoons chili powder (more to taste)
1/2 teaspoon paprika
1/2 teaspoon dried oregano
1/2 teaspoon ground cayenne pepper (more to taste)
1/2 teaspoon ground cumin
1/2 teaspoon salt
1.Heat the oil in a large pot over medium heat. Place turkey in the pot, and cook until evenly brown. Stir in onion, and cook until tender.
2.Pour water into the pot. Mix in tomatoes, kidney beans, and garlic. Season chili powder, paprika, oregano, cayenne pepper, cumin, salt, and pepper. Bring to a boil. Reduce heat to low, cover, and simmer 30 minutes.

Greek Yogurt Vegetable Dip

• 18-ounce container 2% Greek yogurt- Plain flavor
• 1 teaspoon garlic powder
• 1 teaspoon dried parsley
• 1 teaspoon dried dill
• ½ teaspoon kosher salt
• Fresh ground black pepper

What To Do
1. Mix and store in fridge. Serve with chopped veggies.
2. Sprinkle some green onions on top to add some pop!

~Kelly Devine Rickert
Registered Dietitian

Avoid These Diet Pitfalls in 2021!

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Looking to meet your 2021 goals?  Want to jump start that weight loss?  Here are some diet pitfalls I often see and how to avoid them.

Diet Pitfall #1: Skipping Meals
Skipping meals only leads to being more hungry later in the day which leads to overeating and loss of control in the evenings.  Start your day with breakfast, then try and eat something every 3-5 hours to maintain steady blood sugars.  Skipping meals or fasting does NOT equate to long term weight loss.

Diet Pitfall #2: Eating diet, sugar free or fat free foods all day
Real food will fill you up and satisfy you. Eating 4 sugar free Jellos will not.  Eat real, wholesome foods. Fruits, veggies, nuts, eggs, whole grains, protein, etc.  You will feel better, look better, have more energy and less cravings.

Diet Pitfall #3: Not exercising
You can lose weight by diet alone but it is very rare when someone can maintain long term weight loss without some exercise involved.  Get moving!!!  30 minutes a day for long term results.  You will have more energy, fit into your clothes better, and lose more inches with exercise AND diet vs. diet alone.

Diet Pitfall #4: Not drinking enough water/drinking diet pop or coffee all day.
Water is the BEST way to hydrate yourself. Add a slice of lemon, cucumber or sliced berries to flavor your water naturally.  Increasing the water will hydrate you better, give you longer lasting energy levels AND help you burn more calories when you work out.

Diet Pitfall #5: Jumping on the Fad Diet Bandwagon
If you want to make lifelong changes to your health and body, you need to start eating in a way that is realistic and able to be incorporated in your day to day routine.
Instead of starting the next fad diet, take a step back. What changes can you make that would get you that one step closer to losing 5 pounds?
Can you bring your lunch to work daily and 1-2 healthy snacks? Can you start walking on lunch breaks? Can you drink water instead of pop? can you start eating breakfast at home? Cutting portions at dinner?

~Kelly Devine Rickert, Registered Dietitian

Moraine Valley Wellness 8 Week Nutrition Program

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Join our 8 week weight loss/nutrition program to jump-start your health and wellness goals in 2021!

Details:

  • Program starts on Wednesday February 3rd and will conclude Wednesday March 24th.
  • Weekly PowerPoint lessons, handouts, a meal plan provided
  • All classes will be on Webex at 11am every Wednesday. Classes will be recorded (up until the Q and A portion).
  • Participants will self weigh
  • Goal of the program is to lose 1-2 pounds per week and to focus on lifestyle changes.

Cost and Registration: FREE for MVCC benefit eligible employees

To register: https://forms.gle/bFw6Cb4NVxv2WF256

Any questions email me at devinerickertk@morainevalley.edu

Fitting in Fitness Around the Holidays!

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Don’t forget about your fitness this holiday season! Here are some ideas to help you fit more physical activity into your day. Even just 10 minutes of exercise can blast 100 calories!

• Look for short periods of time (at least ten minutes) during the day in which you can do some physical activity.
• Do a 10 minute interval workout.
o Alternate the following exercises for the first 30 seconds of each minute followed by 30 seconds of rest.
 Pushups
 Sit-up’s
 Planks
 Burpees
 Jumping Jacks
 Stairs
 Walk/Run in Place
 Lunges
 Squats
 Tricep dips

• Park at the far end of the parking lot when you are out and about (When safe to do so!)

• Be active during lunchtime! If you bring your lunch to work, you may have time to take a brisk walk.

• Take the stairs instead of the elevator.

• Plan and prepare meals ahead of time, so you’ll have time to exercise.

• Get your family to exercise with you. It’s a fun way to spend some quality time together.

• Leaves still hanging around? Rake leaves for the evening.

• Keep a daily log; this can help you see where you can fit in more physical activity.

• Exercise inside using machines or DVD’s (PX90, Leslie Samsone, On Demand etc)

• Track your pedometer steps. Increase your goal each week!

  • Walk around the neighborhood and look at the holiday decorations!

Happy Holidays!

Kelly

Cranberry Orange Bread

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Quaker Oats-image Recipe Image Print

SERVINGS1 Loaf (16 Servings)

Ingredients

  • 1/2 Cup(s) all-purpose flour
  • 1-1/2 Cup(s) Whole-wheat flour
  • 1-1/4 Cup(s) Quaker® Oats (quick or old fashioned, uncooked)
  • 1/2 Cup(s) brown sugar
  • 1 Teaspoon(s) Baking Powder
  • 1/2 Teaspoon(s) Baking Soda
  • 1/4 Teaspoon(s) Salt
  • 1/4 Teaspoon(s) Nutmeg
  • 1/2 Teaspoon(s) Cinnamon
  • 1 Cup(s) non-fat milk 3 Eggs, lightly beaten
  • 1/3 Cup(s) Tropicana Pure Premium® orange juice or Dole® 100% orange juice
  • 1/4 Cup(s) vegetable oil
  • 1 Tablespoon(s) Grated Orange Peel
  • 3/4 Cup(s) chopped fresh, frozen (thawed) or dried cranberries
  • 2 Tablespoon(s) chopped pecans

Cooking Instructions

Heat oven to 350°F. Spray pan bottom only of 9 x 5-inch loaf pan with non-stick vegetable coating. In large bowl, combine all-purpose flour, whole wheat flour, oats, sugar, baking powder, baking soda, salt, nutmeg and cinnamon; mix well. In medium bowl, combine milk, eggs, orange juice, oil and orange peel; blend well. Add to dry ingredients all at once; stir just until dry ingredients are moistened. (Do not overmix).Stir in cranberries and pecans. Pour batter into pan. Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool in pan on wire rack 10 minutes. Remove from pan. Cool completely. Store tightly wrapped.

Cook Note:

To toast nuts for extra flavor, spread evenly in shallow baking pan. Bake at 350°F for 5 to 10 minutes or until golden brown, stirring occasionally. Cool completely before using.