by kelsey | Feb 6, 2014 | Diet, Weight Management, Wellness/Health
Yesterday I heard a lot of buzz about the look of NBC’s “Biggest Loser” participant Rachel. I am not a big fan of the show and I do not watch it, so I after I had heard from a few different people about their opinions, I decided to do some internet research to see what the buzz was all about. Rachel who is 5’4″ tall, initially weighed 260lbs and left the ranch weighing in at 150lbs. She lost an additional 45lbs at home before the finale aired, results in a weight of 105lbs. Many were saying she looked underweight, unhealthy, and some even used words such as anorexic or eating disorder. Those last two words are something I never take lightly as eating disorders are just as complicated as being overweight as they have many psychological factors to them, making them very challenging to deal with.
Well I was curious to see if she really was underweight so I did the BMI calculation and yes, she surely was…her BMI is 18, which means she is truly underweight according to this calculation. A healthy BMI is between 18.5-24.9. Even her trainers from the “Biggest Loser” wouldn’t comment on her weight loss (http://www.people.com/people/article/0,,20783820,00.html) which was very interesting to me. I am sure she feels like a whole new person but going from one extreme to the other in a short period of time is very unhealthy for our body and I think that’s what had most people concerned. Especially since she is in the eye of media and this can provide a lot of mixed messages to our population.
I have never been a fan of biggest loser type of programs as they are hard to stick with and most people do it for a short period of time (typically to win some money) and eventually revert back to their old ways while never adapting their lifestyle or habits. I know the good ol’ fashioned method of weight loss that I promote ie- healthy eating in moderation and regular activity results in a slower weight loss (1-2lbs/week), but it is something that most people can stick with and is a healthier way for our body to lose weight as we slowly adjust allowing our bodies to be more apt to keep the weight off in the long run. Our 12 week STRIVE 2 Survive program promotes balanced and healthy living. We teach you how to improve your diet and activity in ways that you can stick with and be successful long term. We never keep track of a total weight loss per session because that is not our goal. Instead we focus on individual improvements in body composition and lab work. There is always going to be the next best weight loss pill, method, or tool, but before you get involved, I encourage you to think twice and ask yourself if it’s something that you can stick with, is it realistic, is it healthy, etc. If you want to achieve a healthier body and a healthier weight in a healthy way, consider joining our 12 week wellness program starting March 4th! We can help you achieve a healthier lifestyle long term!!
-Kelsey
by kelsey | Feb 5, 2014 | Exercise, Weight Management, Wellness/Health
We are really excited to be getting ready for our spring session of STRIVE 2 Survive wellness program in about a month! Enrollment has begun so if you want to learn more and sign up, please contact me today!! Spring is always a great time to put your health and wellness at the top of the priority list as the we all want to be in good shape for summer!
12 Weeks to a Better You!
Brown Clinic’s Diet and Exercise Wellness Program.
Who:
– The Strive2Survive Wellness Program is open to everyone, young and old.
– Conducted by Dr. Dan Reiffenberger, Board Certified in both Family Medicine and Sports Medicine and Registered Dietitian Kelsey Raml.
What:
– Lose Weight- Gain Strength – Maintain Fitness- Improve Diet.
– Evaluations: lab work- lipid and glucose, body composition testing-weight, height, BMI, body fat mass and percent, muscle mass…all pre and post the 12 week program.
– Free T-shirt
– 6 class lectures and 6 take home lessons. Lecture dates listed below. Take home lessons sent on the weeks we do not meet in person.
Where:
– County Fair Banquet Hall
March 4: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
March 18: “Exercise for the Health of It” Dr. Dan Reiffenberger
April 1: “A Walk thru the Wellness Wheel” Dr. Clark Likness
April 15: “Medications…to do or not to do” Deidra VanGilder, Pharm D
April 29: “Your Equation to Success” Dr. Jon McAreavey
May 13: “Making Health a Way of Life” STRIVE Team
Cost:
– $130
Call or email to learn more and sign up!!
Kelsey Raml, MS, RD, LN
605-884-4226
strive2survive@brownclinic.org
by kelsey | Jan 30, 2014 | Cooking Tips, Diabetes, Diet, Food, Weight Management
One of the most challenging aisles in the grocery store is the cereal and granola bar aisle as there are so many choices and it’s hard to know what’s good and what’s not! For those regular followers of our blog, you probably know by now that you should choose a whole grain cereal, but from there…how do you decipher which choice is better than another?! Well, let’s start with the basics…you want to avoid any of the real high sugar cereals such as Lucky Charms, Cocoa Pebbles, etc due to their high levels of white, refined sugars.
Here are some tips to help you make a healthy choices:
• 8 grams (g) of sugar or less/serving, if the cereal contains 3 g or less of fiber/serving
• 16 g or less of sugar/serving, if the cereal contains 5 g or more of fiber/serving
Note: raisin bran contains 20 g of sugar/serving and is the exception to the rule—still a great choice due to its higher fiber content)
• Instant hot cereals should contain no more than 100-150 milligrams (mg) of sodium/serving. A better choice is cooking oatmeal the old fashioned way on the stove from the canister as the instant packets have a lot of sodium.
In addition, be sure to fully read the nutrition facts label and not rely on the manufacturers marketing claims as they can often be misleading!
A way to make breakfast a more balanced meal is to add a source of protein and a serving of fruit to your meal. With the balance of protein, fiber found in your cereal, and some natural sugars, you are set to start your day off in a great way!
-Kelsey
by kelsey | Jan 29, 2014 | Wellness/Health
Yesterday I had the privilege to spend my morning at Lake Area Technical Institute as part of their Student for a Day program. The Student for a Day involves members from the community and the region and has them spend half the day with a LATI student to learn more about what the school and the programs they offer. Each community member was with one of LATI’s students in their 29 programs and had the opportunity to enjoy a great classroom experience. This event is designed to increase awareness about Lake Area Tech from a unique perspective.
I had a great time with Physical Therapist Assistant student Jaymi and learned more about ways to use proper form and posture when performing various activities such as shoveling snow, sweeping, making the bed, lifting a heavy suitcase out of a car, etc. Jaymi and her classmates will eventually be providing this type of therapy to people who have back pain or other issues that physical therapy could provide improvements with. We also received a great tour of the school from Tom Paulson. The school has grown and improved tremendously over the years and it was fun to be able to see every part of it while representing Brown Clinic. It was a fun opportunity that allowed me to learn more about the school and what they have to offer students and our community while also providing a chance to network with other community members. I know this post does not exactly relate to nutrition, but it can relate to wellness as it’s important to do things like this every once in awhile to add some spice to your life! Fellowship, networking, and friendship are important for overall wellness and promoting happiness, so be sure to take or should I say make the time for this in your life!
-Kelsey
by kelsey | Jan 23, 2014 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health, Winter
The weather is the “talk of the shop” lately as it seems like we have had blizzard conditions every day or every other day and the temperatures are bitter cold. This undesirable weather sure makes us cranky and crabby as we wait for warmer temps and spring to come. It’s very hard to get motivated to do anything on cold and blustery days as we’d rather just curl up in a blanket in our sweatpants and watch a movie. Even though we may feel like being a bum, it’s still a good time to get a little workout in which will help raise your body temperature and give you more energy throughout the day. The activity can also produce natural endorphins boosting your mood and improving the symptoms of seasonal affective disorder.
We also typically eat more soups, stews, and hot-dishes on days like this. If you are watching your waist line, it’s important to be careful of how much you consume of these foods as they can be high in calories, fat, and carbs… depending on how you prepare them. Broth based soups and stews are lower in calories and fat than cream based. In addition, if you’re making a hot dish, you may consider cutting calories by choosing fat free soups to add to your dish, such as fat free cream of chicken or mushroom soup. They also have low sodium varieties of these so if you’re watching your blood pressure or sodium intake, you may consider using this variety. And, as always, be sure to incorporate your lean proteins and plenty of fruits and veggies to your meal. You may consider doubling the veggies in your soups to make them a bit heartier and healthy. Two of my favorite cold weather meals are my mom’s beef stew that has carrots, peas, potatoes, onion, and roast meat and her chicken noodle soup that also has plenty of veggies with white meat chicken. Nothing beats either of these on a cold winter day!
Lastly, if you are not meeting the daily recommendations for health based on MyPlate, you may consider adding a multivitamin to ensure you are meeting your nutrient needs to help you stay healthy. Be sure to choose one with Vitamin D as most of us are low in D due to the lack of sunlight we see in the winter months.
Stay warm and safe!
-Kelsey
