By: Ryan Vance, RDN, LD
As the daylight lasts a little longer and the temperatures continue to climb, it gets harder to feel motivated to stick with everyday tasks. I, for one, want to take every opportunity to spend as much time outside enjoying the beautiful Boise weather. One of my favorite ways to save time around meals is to use the humble sheet pan-- the simple sheet of metal that allows several items to be cooked all at once.
Believe it or not, you can make several healthy, crowd-pleasing, complete meals with a few simple ingredients, and some spices that satisfy, energize and save time.
So break out the sheet pans, get the whole family fed, and then get out and enjoy all that sunshine.
Below are a few simple sheet pan solutions for success
Select in Season: Selecting foods that are in season will ensure that you get the most nutrients, best flavors and, at times, can be cheaper than out of season items. Check out this website for a list of vegetables and when they are in season. With such a huge selection, I’m sure you’ll find something that interests you. Also, by eating items in season it will ensure no one will ever get bored with the options.
The Cut: As much as possible try to cut everything to the same size. This will ensure that they all cook evenly and will likely be done at the same time.
Don’t Get Stuck: Utilize aluminum foil, parchment paper, and nonstick cooking spray if needed to ensure food won’t become forever glued to your sheet pan. This will also make clean up super easy and fast!
Cooking Time: Put all ingredients of the same size together, don’t be afraid to add or stagger cooking times of food that may cook faster than others. For example, root vegetable and proteins like chicken will take longer to cook. Just add softer vegetables, like broccoli, asparagus or peppers to the sheet pan for the last 10-15min.
Spice it Up: Adding oil, salt and pepper are the basics and often all that’s needed. You can also add additional flavors with spices. I love trying new things and often times I’m surprised at how well it turns out. A few great ones to start with are cumin, fennel seeds, garlic powder, rosemary, thyme. Curry powder is another one of my favorites.
Is it Done Yet: Don’t be afraid to use a fork to check the doneness of vegetables and always us a thermometer to check any animal products. Here’s a link for proper cooking temps.
Garnish: Once done cooking feel free to add fresh herbs. These will add flavor and color to your dish. Some of my go to’s are cilantro, scallions and chives. Also a squeeze of fresh lemon or lime is great.
For inspiration or ideas simply Google “sheet pan meals” and pick one that looks good to you!
1) Find your motivation. We’ve all been there, when life is thrown at you. You feel as if you’re going through the motions with no goal in sight. The best way to ensure you stay active is to know what drives you. Don’t focus on just being healthy. Find the main motivator to your actions. Do you struggle with depression and need an outlet? Has someone in your family dealt with health issues? Being able to pinpoint a specific motivator for you will allow the results such as a healthier lifestyle come that much easier!
2) Focus on doing one thing a day. Going to the gym every day is unrealistic, unless you’re Dwayne ‘The Rock’ Johnson. Find something every day that keeps you on your feet! Such as walking the dog, cleaning the house, or going for a bike ride. Did you know that the average person burns 167 calories in 30 minutes when cleaning windows? This is a great excuse to keeping the house clean!
3) Join a fitness class. There are so many fitness classes around you, you probably have no idea! A lot of them even offer free trials. Don’t be afraid to try something new such as hot yoga, Pilates, cross fit or even karate! The options are endless.
4) Track your steps. Have you gotten your 10,000 steps for the day? According to research, an active person gets that many steps or more. A great way to do this is through a fitness tracker such as a Fitbit or the Apple watch. Also, most iPhones will automatically track your steps in the health app when it is on your person. Happy stepping!
5) Download a group fitness app. A great motivator to living an active lifestyle is our friends and family! However, it can be hard to coordinate such busy schedules during the week. The solution to this problem is to use a group fitness app. Applications like Strava allow you to track and share your activities with your friends and family, as well as tracking your own performance over time. This app is great if you are biking, running, or hiking!
6) Plan. Plan. Plan. Let’s be honest... do you ever get to the gym after work if it was not set in stone? Probably not. This is why it is so important to plan out your day! By setting an intention for the rest of your day, the more likely you will accomplish everything on your to-do list.
7) Always remember to have fun. The key to staying active is to do things that you enjoy! If you don’t like going to the gym, try something else. Pick up a sport, find a hobby, or create a walking group with your friends. Whatever it is, have fun with it!
As you can see, living an active lifestyle does not have to be hard or boring. It can be easy and fun! Take little actions everyday that will better your health in the future.
By: Center for Lifetime Health
By: Ryan Vance, RDN
Eating well is essential for us all. If you want to lead a healthy and fit life, you’ll need to put some effort into it. Nowadays, it can be confusing with all the information coming at us from so many different directions. One thing to keep in mind is that we often spend a majority of time focusing on the things that provide minimal returns to our health. If we can shift our time and attention to the things that will have a greater impact on our health, we’ll start to see real change towards a lifestyle that is sustainable and healthy.
Below are a few things to consider:
What’s your calorie cadence?
Basically, are you eating three meals a day? The evidence continues to show that consistently skipping meals is difficult for our bodies to handle. Long periods between meals increases our chances for weight gain in the long run. Meals should be about four hours apart, and consist of a good breakfast, lunch and dinner, with smaller, healthy snacks in between. Following this pattern can lead to healthier choices.
Map your meals
Planning meals ahead of time is by far one of the best ways to stick to a plan. By having meals planned out a couple of days ahead of time there is less temptation to go the route of fast and convent options that tend to carry more salt, sugar and saturated fat than we need. Meal planning does take time, but it’s time well spent, and hey you’re worth it. Spending some time on the weekend planning meals for the upcoming week is usually best.
Is there food in your food?
Its sounds pretty easy, but looking for and purchasing foods that are as close to their natural state is a great rule of thumb for choosing nutritious foods. The more we can shift our grocery dollars away from prepackaged/processed items the better we’ll be doing. With that said, don’t forget there are still tons of great nutritious items that come in a can, bag or box. Canned fruits and vegetables are great and packed with nutrition: look for items canned in light syrup or low sodium versions. The frozen foods isle is a great place to stock up on fruits and vegetables that won’t spoil as quickly.
If you’re interested in digging a little deeper, or in fine tuning your nutrition schedule an appointment with our Dietitian.
Do you have a question you’d like answered by Center for Lifetime Health Dietitian? Email us at email@example.com
1) Go with a group! First, it will make time fly by. Second, your friends will hold you accountable to get off the couch and enjoy the outdoors.
2) Check your heart rate. It is important that your heart rate is at 60-70% of your maximum to ensure you are burning fat the entire time.
3) Increase the duration. By walking for 45 minutes or longer, you will begin to use fat as your energy source.
4) Use a fitness app. This will help you track where you go and you can see how many calories you have burned!
5) Make sure you have good walking shoes. You can improve your posture and form by walking in good supportive shoes.
6) Add intervals to your walk. Experts suggest walking at a warm up pace for two minutes, briskly walking for the next two minutes and then running for 30 seconds. Continue to repeat this cycle your entire walk. In the end, you are raising your heart rate periodically which leads to a bigger calorie burn.
7) Mix it up! Don’t let yourself get bored by walking the same trail every time. Find routes that have different terrain such as sand or gravel. You will use different muscle groups and strengthen your core.
8) Have fun! In the end, staying active is about being healthy and having fun at the same time.
A Primary Care Physician or a PCP is someone who practices general medicine. They are your first stop when it comes to any non-emergency medical issue. If they are not able to take care of you in house, they can refer you to a specialist. Their goal is to oversee your health throughout the entire process. PCP’s are typically Doctors, Nurse Practitioners, and Physician Assistants.
Types of Primary Care Physicians
The type of PCP you should be looking for depends on your family’s needs.
Family Medicine Doctors
Family doctors are meant to take care of your whole family. They look over people of all ages from infants to the elderly. Your family doctor should be your primary physician for any non-emergency medical issues. However, they will care for you when you have an acute issue such as an illness or injury, as well as your routine care for physicals and check-ups.
Pediatricians are doctors who specialize in children’s health from birth to 18 years of age. Generally, pediatricians will refer patients who reach 18 years to a family medicine physician.
Internal Medicine Doctors or “Internist”
Internist’s are doctors that specialize in adult care who have an expertise in diagnosing and treating complex diseases most common in adults.
Obstetrics and Gynecology Doctors or “OB-GYNs”
OB-GYNs are doctors that focus on women’s reproductive health. They are specialized in caring for women from pregnancy to birth as well as birth control and menopause.
Nurse Practitioner or Physician Assistant
A Nurse Practitioner and Physician Assistant is a nurse that is qualified to practice general medicine without the supervision of a doctor.
What should I see my Primary Care Physician for?
Most Primary Care Physicians see everything from acute issues such as a sore throat to more serious illnesses such as diabetes. Primary Care Physicians also provide preventive care. Depending on your age, preventative care is free with most insurance companies. They will cover things such as immunizations and annual physicals. Regular annual physicals are important to create healthy benchmarks and identify any issues before they get worse. Most PCP’s also provide in house procedures such as wart removal and laceration repair.
The main job of your PCP is to oversee your care. An important part of this is when your PCP “refers” you to a specialist. When specialized care is needed, they will be able to refer you to a provider that they trust. In the end, your PCP and the specialist will be able to communicate about the best options for your care. With many health insurance plans, referrals are necessary to get the covered care that you need.
Do I have to see a Primary Care Physician?
The answer is no BUT Primary Care Physicians offer more than just helping you when you’re sick. They provide personalized care from start to finish. PCP’s are able to follow you throughout your life and determine the best care for you based off of your health history. PCP’s are also crucial to getting specialized care. By referring you to specialists that they trust, you can be sure that your health is being overseen the entire time.
When looking for a PCP, it is important to make sure that they are the right fit for you. First, check with your insurance company. Most insurance companies have a directory of PCP’s that you can choose from so be sure to check with them for your in-network providers. Next, look at what other people have said about them. Good websites to look at are Healthgrades.com and Ratemds.com. Lastly, set up an appointment to establish care with your new PCP. This gives you and the provider a chance to sit down and talk about your health history. It also establishes a long-term relationship between you and the physician.
Are you looking for a new Primary Care Physician? Center for Lifetime Health has three providers that can be your PCP! Call our office to schedule your initial appointment.
Here at Center for Lifetime Health, we strive to provide the best medical care possible to every one of our patients. One way we ensure our patient’s needs are being taken care of is by offering annual physicals. Annual physicals are crucial to staying on top of one’s health. It is the time to talk to your doctor about what is going well and not so well. Through developing a relationship with your primary care provider, they can have a full understanding of your health history for the future.
Regular annual physicals are important to create healthy benchmarks and identify any issues before they get worse. Through blood work, your provider can get a closer look into your health. Typically we will test for blood glucose levels, cholesterol, blood cell count, thyroid levels, as well as kidney and liver function. Occasionally an abnormal result will point directly to a specific disorder, which requires treatment or further evaluation. Test results should always be considered along with other information about the individual. However, tests do not reveal all possible diseases or abnormalities and should not be considered a substitute for regular medical checkups.
Annual physicals may even add longevity to your life. Through constant evaluation, you can keep a better eye on what is going on. It is also a time to reevaluate your current routine and make the appropriate changes to better your health.
Most insurance companies will cover one annual physical a year. Take advantage of your benefits and schedule your annual physical!