by kelsey | Aug 14, 2013 | Diet, Food, Wellness/Health
We tend to think bacteria is a cause for disease, so the idea of tossing down a few billion a day for your health might seem a little hard to swallow. A Probiotic is a type of bacteria, but it is actually a GOOD bacterium that can help maintain the natural balance of organisms in our intestines. Its role is to reduce the growth of the harmful bacteria we do not want, which further promotes an overall healthy digestive system. There is convincing evidence that probiotics may help:
- Treat diarrhea (especially following treatment with antibiotics)
- Prevent and treat vaginal yeast infections and urinary tract infections
- Treat irritable bowel syndrome (IBD)
- Speed treatment of certain intestinal infections
- Prevent or reduce the severity of colds and flu
Yogurt is a natural source of probiotics. Make sure to look for yogurts with: “live and active cultures” stated somewhere on its label. A good example of this is Activia yogurt as this kind has more of the live and active cultures than the others. If you don’t like the taste of yogurt, you could always dress it up with a little granola and fruit such as the picture included of yogurt parfaits. Probiotics may also be taken as a dietary supplement. Ask your local pharmacist for their recommendation.
-Morgan McLain, SDSU Dietetic Student
http://www.mayoclinic.com/health/probiotics/AN00389
by kelsey | Aug 13, 2013 | Diet, Weight Management, Wellness/Health
I am excited to have another dietetics student from South Dakota State University with me this week. Morgan is finishing up her last semester at SDSU and will be applying for dietetic internships soon. This week Morgan is in charge of my blog posts…enjoy! -Kelsey
Have a Sweet Tooth?
Here are some of my tips to get through those cravings….
1) Realize they are ONLY cravings—and if you can distract yourself for awhile the craving will go away! Mind over matter!
2) Have a sugar free substitution–always have on hand sugar-free or fat-free hot chocolate, sugar-free gum, or sugar free/fat free vanilla yogurt
3) As weird as it way sound, take some cottage cheese and put a packet of sweetener in it (I like stevia best)
4) I drink Green Tea with no sweetener—the bitter taste and it puts a stop to the sweet craving
5) The same with kosher pickles
6) Brush your teeth! It really helps. The combination of the mint tooth paste plus the time it takes to do it, kicks the craving!
7) OR I just give in and let my self have one or two small dove dark chocolates. Dark chocolate actually has tons of antioxidants and doesn’t have effects on LDL cholesterol like your normal sweets have!!
-Morgan McLain
by kelsey | Aug 7, 2013 | Exercise, Wellness/Health
Beret Ohm has asked me to share this information with you all regarding an upcoming event about women and fitness!
The Fallout Shelter Martial Arts & Self Defense, along with help from numerous Watertown Businesses, is sponsoring a FREE event for Women and Girls on Personal Violence Protection, called Fight Like A Girl. The Event is August 14 in Watertown at the Event Center. Registration is at 6:30 and the seminar starts at 7:00 and runs until 9:00. This is the third time we have brought the fight Like a Girl Seminar to Watertown.
We are very excited to have Kym Rock coming back to SD. This is Kym’s 4th trip to South Dakota. Kym has completed seminars in Watertown and at SDSU. Kym does seminars around the United States and she is currently scheduled for a numerous seminars including Washington DC and Australia later this year.
We believe that women’s health not only comes from the inside and how you take care of your body thru exersice and eating the proper foods, it is also about living a safe and secure life style. And having the tools needed to protect ourselves, and grow our confidence and teach our childern the same things.
Feel free to contact Rich or Beret at the Fallout Shelter for more information. We can be reached via email fightlikeagirlsd@gmail.com or at 605-204-0294, or 605-868-0327.
Thank you for your time
Rich and Beret
If you’re interested, be sure to contact Beret or Rich!
-Kelsey
by kelsey | Aug 6, 2013 | Exercise, Family, Wellness/Health
Like Dr. Dan, my family has had a fun filled summer with a variety of activities including walks, hikes, lake time, etc. Activity doesn’t have to be a dreadful thing…you can make it fun and enjoyable for the whole family! This last weekend we were visiting my brother and family in the St.Croix area of Wisconsin and enjoyed a nice Saturday hike in one of their state parks. Everyone, including my parents, brother and sister-in-law, and nieces (ages 2 and 4) enjoyed the nice hike, scenery, and fun. As adults, it’s important to be good role models to our children, grandchildren, nieces, nephews, etc and lead by example. Children are going to be more apt to stay active if they see their role models doing it! As we get older, it’s even more important to stay active to keep our bones and muscles strong as if we don’t use it, we lose it! As as reminder, we recommend getting at least 30-60 minutes of activity a day and for children it is recommended to get at least 60 minutes a day. To spice up your activity, search out the parks in your area or incorporate games into the activity to make it more enjoyable and fun. Our hike included a beautiful waterfall which made it even more exciting!
-Kelsey
by kelsey | Jul 31, 2013 | Exercise, Goals, Motivation, Wellness/Health
‘
No matter what time of the year it is, there’s always an excuse for not working out. In the winter, we complain about the snow, ice, and cold and in the summer we complain about the heat. There’s always going to be an excuse and the fact of the matter is, you just need to overcome those excuses and do it! Think about your goals and what steps need to be done to help you reach those goals. Break each step down and think critically about how you can overcome the barriers and be successful. It does take a little planning, motivation, and determination, but I guarantee you will feel great once you don’t let those excuses get in the way of your goals and success. Right now the temps have been a bit cooler so take advantage of it and get outside! When it gets hot again, you may consider taking your workout inside to a gym, mall (walking), or hit the pool for water aerobics or laps. Exercising early in the morning or later at night will also help as the temps are typically cooler during these times of the day. It doesn’t matter if you do 10 minutes or 40 minutes…something is better than nothing so stop letting your excuses get in the way of your success…just do it…you will feel much better afterwards! The time wasted thinking about it could be time spent doing it, so start slow and gradually work up your days and time to create a consistent workout schedule that promotes health and fitness! You CAN do it!
-Kelsey
