Congrats to our winner of the NNM quiz…. Kelly Grab!
Here are the answers to the quiz!
Kelly Devine Rickert
Moraine Valley Community College Wellness Coordinator
It’s that time of year. The time where we want to jump-start our systems, head back to the gym, vow to lose those pesky pounds. In lieu of crash dieting in 2022, here is some real life weight loss advice from a realistic dietitian!
7 tips for long-term permanent success when it comes to weight loss, weight maintenance and overall health.
~Kelly Devine Rickert, RD and Moraine Valley Community College Wellness Coordinator
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.
Walk/Run in Place
• Park at the far end of the parking lot when at the store, mall or work. (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!
Kelly Devine Rickert MVCC Wellness Coordinator
Monster 16 oz 200 cal, 54 g
Frappuccino Café Vanilla 420 cal, 70 g
Coke 20 oz bottle 239 cal, 67 g
Medium McDonalds Sweet Tea 184 cal, 45 g
16 oz Lemonade 232 cal, 62 g
Water is… 0!!
Kelly Devine Rickert
MVCC Wellness Coordinator
The age old question…. what’s for dinner?
In the last 14 years as a Registered Dietitian, I have noticed that the one meal a day people struggle with the most is dinner.
Here are some of the common reasons people give me for not eating dinner at home
– no time
– rushing around with work and kids
– don’t want to just cook for 1 or 2 people
– don’t know how to cook
– too many picky eaters at home… and many more.
But the fact is, it is MUCH LESS expensive and MORE healthy to eat at home than anywhere else. If you sit down once a week and plan your dinner meals you are more likely to stick to your menu, decreasing any chance of you ordering last-minute take out food.
Not only is it less expensive to eat at home but it also has some other great benefits as well!
– You consume less sodium, fat, sugar and overall calories when eating at home.
– Family dinners are more important than play, story time and other family events in the development of vocabulary of younger children.
– Frequent family meals are associated with a lower risk of smoking, drinking and using drugs in preteens and teens ages 11 to 18.
– Adolescent girls who have frequent family meals and a positive atmosphere during those meals are less likely to develop eating disorders.
– Children who eat most often with their parents are 40 percent more likely to say they get mainly As and Bs in school than children who have two or fewer family dinners a week.
– Dinner with family can be a stress reliever. Believe it or not, if you have a demanding job, finding time to eat with your family may actually leave you feeling less stressed.
Tips for dinner meal planning:
Pasta with Zucchini and Roasted Garlic
• 1 pound Rotini, Twists or Spirals, uncooked, whole grain
• 8 medium cloves garlic, peeled
• 1/2 tsp. dried thyme
• 1/2 tsp. dried rosemary, crushed
• 2 Tbsp. vegetable oil
• 3 medium zucchini, coarsely grated (about 5-6 cups)
1. Preheat oven or toaster oven to 450. Place your garlic on a 12-inch square piece of foil on the counter. Sprinkle with thyme and rosemary. Pour the oil over the garlic and herbs. Draw up the edges of the foil and make a sealed packet. Bake 20 minutes.
2. While the garlic is baking, cook pasta according to package directions. Two minutes before pasta is done, add the zucchini to the pasta cooking water. Cook two minutes. Drain zucchini and pasta.
3. Open the foil and mash the garlic lightly with a spoon. Toss with the pasta and zucchini, season with salt and pepper and serve.
Sides: Serve with a side salad and whole-wheat dinner roll.
Kelly Devine Rickert MS RDN LDN
Registered Dietitian/Wellness Coordinator