Wellness

@ Moraine Valley

Health

Healthy Fall Snacks!

by

Try some of my fall favorite snacks!

Pumpkin Dip for Apples

Pumpkin peanut butter dip for apples
Ingredients:
1/2 can pumpkin puree (NOT pumpkin pie filling)
1/2 cup vanilla Greek yogurt
1 tsp vanilla extract
1/4 cup packed brown sugar (I use Splenda)
1/4 cup smooth peanut or almond butter

Roasted pumpkin seeds: Coat a baking sheet with nonstick cooking spray, and add a layer of pumpkin seeds. Sprinkle the seeds with a dash of sea salt, and then roast them at 325 F for about 25 minutes, or until toasted.

– Popcorn: Place kernels in paper lunch bag, spray with olive oil cooking spray, fold down top of bag two times and microwave on popcorn setting. Add some fall spices to spruce your popcorn up! (cinnamon, nutmeg, allspice, cloves and ginger).

– Honey Crisp apple and slice of cheese

– Thomas’ Pumpkin Spice English Muffins with natural almond butter or peanut butter. Try to limit the topping to one tablespoon.

For nutrition/exercise questions or for more tip ideas, email Kelly at
Kelly Devine Rickert, MS, RDN, CSSD, LDN, CPT
Moraine Valley Wellness Coordinator

Walktober Challenge! Tips to to get moving!

by

Tips on how to Increase Your Steps and to move more during your day!

10 Ways To Walk Your Way To Better Health | Henry Ford LiveWell

Plan Ahead!
1. Set a goal for the length of time you will exercise or the distance you will cover while exercising.
2. Don’t forget to bring your walking/running shoes to work. (Side note from Kelly: Buy a GOOD pair of RUNNING shoes from a RUNNING store!)
3. Schedule a convenient time during your workday to work out and do it!
4. Make plans to meet a coworker for a walk break.
5. Write in your planner when you will exercise.
6. Warm up for a few minutes before getting into a faster paced exercise.

Getting to work:

7. Ride your bike to work (or before/after/lunchbreak)
8. Park your car as far away as possible and allow extra time to walk.
9. Come to work a ½ hr early or stay after to jog or walk.
10. Take the stairs instead of the elevator.

At your desk:
11. Stretch throughout the day.
12. Squeeze a tennis ball to help strengthen your hand and wrist.
13. Try doing bicep curls with a paperweight.
14. Using a chair to brace yourself, do some calf raises to increase muscle strength.
15. Use your speakerphone for conference calls and stand instead of sitting!
16. Shoulder rolls, forward ten times, then repeat going backwards.
17. While sitting at your desk, rotate one foot to “write” each letter of the alphabet.  Switch feet and repeat.
18. Wall sits during those conferences calls or on your break.
19. Get out of your chair and move around for a few minutes an hour.
20. Shoulder shrugs are a great way to loosen up tight muscles.  Repeat 5-10 times.
21. Keep a water cup close by, but don’t forget to get up and keep filling it up!  Everyone should drink 8-10 glasses of water a day.
22. Stretch your lower back.  While seated, slowly bend forward at the waist. Reach forward with your hands until they reach the floor.  Hold for 15 seconds before slowly coming up.
23. Move your feet and legs while you are sitting at your desk to burn calories and increase energy.

Take a break:
24. Spice up your breaks with a jaunt around the building.
25. Do you need to clear your head?  Get up and take a five minute walk.
26. If you cant take a break for 20 minutes, try taking 10 min walks twice daily.
27. Leave a few minutes early for meetings to allow time to stretch your legs a bit.
28. Using the phone to talk to the person down the hall?  Get up and get moving.  The walk will do you good.

Lunch
29. Top off your lunch break with a 15 minute walk.
30. Going out to lunch? Why not choose a spot some distance away and walk.
31. Eat some whole grain carbohydrates, fruit and vegetables for energy.

Business Trips
32. Going on a trip? Take advantage of fitness facilities at your hotel.
33. Walk instead of using the moving airport walkways.
34. Pack hand and ankle weights or a resistance band for strength training on trips.

Stay Motivated
35. Try selecting indoor and outdoor activities
36. Grab a buddy. Exercising is always more fun with a friend.
37. Join a local health club for workday workouts
38. Keep track of your mileage. Choose a vacation spot and walk to it.
39. Have you met your goal? Don’t forget to reward yourself.
40. Bring along an ipod to play your favorite songs.

Staying motivated:
41. Habits are much easier to keep if you ENJOY them.  Find something you like!
42. If you aren’t too excited about a strenuous workout, try something more low key like a walk or yoga.  The important thing is just to keep moving!
43. To prevent boredom: change activity or location of activity often.
44. Don’t get down if you miss a workout, just schedule your next one.
45. Keep a record of your daily workouts.
46. Get a co-worker to join you for a lunch or break time walk.
47. Train for the Halloween 5k at Moraine Valley!
48. Buy some new exercise shoes (I recommend running shoes) and clothes.
49. Just Do It!  10 minutes is better than none at all!
50. Meet a friend at FitRec!

Happy Trrails!

Kelly Devine Rickert

Apple, Apples, and More Apples. It’s Apple Season!

by

The 10 Best Orchards To Pick Apples Near Chicago - Care.com

An apple a day keeps the doctor away. Although this common saying may not be entirely true, it is true that apples are healthy for you.

Fun apple facts:
– Apples really pack a vitamin C punch. The antioxidant power of that apple is equal to more than 1,500 milligrams of vitamin C.
– Apples also contain pectin, a soluble fiber that helps lower blood cholesterol. Since apples are high in fiber, they help to feel that full sensation in your stomach.
– Fruit consumption has also been linked to cancer prevention and lower weights.
– There are about 2,500 known varieties of apples grown in the United States alone! (Who knew?!?)
– Apples are best stored in the refrigerator for up to 3 weeks.

Ways to add some apples into your diet:
-Apple & peanut butter
-Chopped apple in green salads or fruit salads.
-My Favorite! Bake apples with cinnamon,a small amount of brown sugar and a sprinkle of oats (Heat in oven for 20-30 min at 350 degrees).
-Cooked apples with vegetables such as carrots, winter squash and sweet potatoes can make vegetables a bit sweeter.

Where can you find apples?
Apples go out of season by early winter, so pick some today!

County Line Orchard in Hobart

Garwood Orchard in LaPorte, IN

Prairie Sky Orchard, Union IL

Apple Holler, WI

Goebbert’s Pumpkin Patch and Apple Orchard

Chocolate Coffee Protein Shake

by

Here is protein shake recipe that tastes great and fills you up! I make in the mornings when I am in a rush or post run on Saturdays. Enjoy!

Chocolate Coffee Protein Shake

1 cup milk (I use Fairlife but you can also use soy, or alternative milks)
1 tsp instant coffee powder
1 tsp cocoa powder
Ice
1/4 cup whey protein powder (I use Red Mill)

Blend and drink! (I add a Stevia packet to sweeten it up a bit).

Need to boost the calories a bit? Add some strawberries and half of banana if you wish!

Nutrition Tips During Social Distancing

by

During these unprecedented times, many people are feeling stressed without their normal routines. Especially when it comes to food and nutrition! Whether people are sick of prepping and cooking multiple meals a day or can’t stop munching on salty or sweet snacks… the fact is food has become a major point of stress in this pandemic.

Below are some tips to help you get back on track and feeling better!

  1.  Try and get back to your normal schedule as best you can. This includes sleep, meal/snack times and workout routines. This will help you keep a routine and decrease mindless snacking all day. If you normally went to bed by 10:30, keep it up! Binging Netflix until 1 am will only lead to feeling sluggish the next day.
  • I say this often but plan, plan, plan! Pick 2-3 breakfast and lunch options and rotate daily. Plan your week of dinners prior to going to the store. Then make your grocery list for the week. That way every day, you know exactly what you are having at your 3 meals. (I also post my meal plan my fridge so I don’t forget!).
  • Don’t forget about some healthy snacks. I suggest a piece of fruit, a veggie and pair with some protein such as a cheese stick, hard boiled egg, or some Greek yogurt.
  • Drink up! Water that is! Before you reach for another caffeinated drink, chug down 16 oz of ice cold water. This will help to energize you and will help you cut down on the number of other drinks you are consuming,
  • Last but not least, if you are having trouble with control, I suggest food logging. This helps to keep you accountable to your choices. Often times just logging your foods will help you keep the portions and excess snacking in control.

Head over to devinenutrition.com and sign up for the Devine Nutrition free newsletter to receive a free healthy snacks download!

~Kelly Devine Rickert Registered Dietitian and Wellness Coordinator, Moraine Valley

Nutrition Tips for Earth Day!

by

earth-day

Wondering what you can do to minimize your impact on Mother Earth? Look no further! These are (in my opinion) easy ways to can start to reduce, reuse and recycle more often!

  • Make a grocery list and go shopping. Weekly! Even now. (But bring your reusable bags (wash in hot water after each trip to the store) or opt for paper bags and recycle.)
  • Buy in bulk
    Yes, 100 calorie packs and mini containers of pre-cut veggies save us time, but also increases our waste.
    • Here are items to buy in bulk, to cut up and portion out at home, It’s cheaper and better for the environment
      Fruits
      Vegetables
      Nuts/seeds- fresh bags are found in the produce section
      Beans
      Grains
      Rice
      Oats vs oatmeal packets
      Yogurt- buy a larger container and portion out each day
  • Ditch the water bottles ONCE AND FOR GOOD!
    • Keep a BPA free, dishwasher safe water bottle on hand and refill it up! Some water bottles even have their own filtration system. Please stop buying water bottles.
  • Plant a garden
    • You can find seeds at your local grocery store. You can grow some veggies in your house just from your leftovers. Check out this blog post here to find out how.
  • Start a compost
    • I used a 5 gallon container I had in my garage to start mine. Check out how to start one here. This is a great way to decrease your food waste.
  • Check out this website that helps you find recipes to use your leftover foods. A great way to re-purpose leftovers and decrease money and waste in landfills! https://www.lovefoodhatewaste.com/recipes

Even making 1 or 2 small changes can really add up over time.

We do not inherit the earth from our ancestors, we borrow it from our children. ~Native American Proverb

~Kelly