by kelsey | Jan 29, 2013 | Goals, Weight Management, Wellness/Health
As we look to the end of the week, the long month of January comes to an end and February greets us. This also means that for those that made New Year’s resolutions, you’re a month into your new plan. How’s it going? What are you doing really well? What needs work? Take some time for reflection and think about these questions. When I work with my patients, we talk about a lot of different things from activity, nutrition, and behavior modification and it’s hard to tackle it all at once….and usually when we do we become overwhelmed and throw in the towel and start that viscous cycle all over again! In efforts of promoting life long habits, focus on a few things at a time and as you feel you have mastered those new habits, pick another few to focus on. Over time you will have a new healthy lifestyle that you can maintain! Use your calendar or your journal to keep track of your goals and be sure to reward yourself along the way!
-Kelsey
by kelsey | Jan 24, 2013 | Diet, Weight Management
Thanks to the popular Dr. Oz show, raspberry ketones became a craze in the last few years as Dr.Oz discussed them as being helpful for weight loss. I was recently asked about them and if they’re effective so I thought I’d discuss this topic on the blog for everyone to learn the facts about this supplement. When we hear “raspberry ketones” we may think of the raspberry fruit, but in reality this is a supplement…not a fruit. Raspberry ketone is a chemical derived from red raspberries and is thought to increase lean body mass and increase metabolism. Even though the very popular doctor and tv host promotes this for weight loss, it is important to note that there is no sufficient or reliable research indicating this is effective for weight loss. It’s also important to note that the supplement industry is not regulated by the FDA like prescription drugs are so many companies promote their products just to earn the big bucks, not necessarily telling you the truth about their products. To date, there is no magical pill that aids in weight loss (whoever finds it will be rich I’m sure!). There are several new prescription drugs that may work, however the best way to speed up your metabolism and lose weight for good is a balanced, portion controlled diet with regular activity…which includes at least 30-60 minutes of aerobic activity most days of the week and at least 2 days of body resistance activities to aid in muscle toning. We are always looking for the quick fix and easy way out, but the best way to improve your health is making lifestyle changes that you can stick with rather than the quick fix. If you are ever wondering about a supplement, don’t hesitate to contact us as many supplements can interact with your medications and body and we can look them up for you and provide proper guidance and instructions for you!
-Kelsey
by kelsey | Jan 17, 2013 | Wellness/Health
With all of this talk about the flu and illness, I thought it was fitting to discuss how nutrition can play a key role in boosting your immune system. A healthy and balanced diet not only helps your heart and your waist line, but it aids in a healthy immune system as well….especially a diet rich in fruits and vegetables. Vitamins and minerals, especially vitamin C is helpful in boosting your immune system. Vitamin C is very rich in citrus fruits such as oranges. Sleep can also make a difference. If you aren’t getting at least 7-8 hours of sleep most nights of the week, your immune system can be weak and more susceptible to illness. Another essential method to ward off illness is proper hand washing. Thoroughly wash your hands for at least 20-30 seconds under warm, soapy water regularly throughout the day. Using hand sanitizer is also beneficial. Taking good care of yourself will help you live a longer and healthier life, but it will also keep your immune system strong to fight off infections and illness…which is ever more important right now during flu season!
Strive to get your 5 a day fruits and veggies, engage in regular activity, and practice good sleep habits, and your immune system will be in prime shape to keep you healthy!
-Kelsey
by kelsey | Jan 16, 2013 | Diet, Weight Management
With the obesity epidemic comes a push for healthy eating and wellness and this is ever more prevalent as we ring in the new year. You may get mixed messages about who to go to for your nutrition advice as every where you go it seems like someone is trying to promote their product or message….and if you search the internet, you will find just about everything you’d want to know, accurate or not! I am thrilled that our society has put more of a focus on health and wellness but I also get concerned that consumers are misinformed at times. Many of you who follow our blog know me and know what my work as a Registered Dietitian entails as well as my educational background, but many do not, so I decided to put today’s focus on discussing what I, as a Registered Dietitian can do for you!
The Academy of Nutrition and Dietetics recently had this description on their website and I really can’t put it any better way, so I am quoting them and you can view their website at the link below. This is a great description and explanation about what an RD can do for you.
“Here are just a few of the benefits of working with a registered dietitian:
The highest level of nutrition counseling: Anyone can call him- or herself a nutritionist, but only a registered dietitian (or RD for short) has completed multiple layers of education and training established by the Academy of Nutrition and Dietetics. In addition to holding a bachelor’s degree, an RD must fulfill a specially designed, accredited nutrition curriculum, pass a rigorous registration exam, and complete an extensive supervised program of practice at a health care facility, foodservice organization or community agency. What’s more, roughly half of all RDs hold graduate degrees and many have certifications in specialized fields such as sports, pediatric, renal, oncology or gerontological nutrition.” –A personal note here…In addition to holding the credential of Registered Dietitian, I am also licensed in the state of South Dakota with their Board of Osteopathic Examiners (the “LN’ behind my name means Licensed Nutritionist). The RD and LN are important to recognize when looking for nutrition advice. In addition, I have my Master’s in Nutritional Sciences, completed the CDR Certificate of Training Adult Weight Management, and have done extensive research in wellness and weight gain prevention.
“Personally tailored advice: When you see an RD, the last thing you’ll get is one-size-fits-all diet advice. “A dietitian is like an investigator seeking to learn about your current and desired state of health,” says McDaniel. “At your initial visit, expect to do a lot of talking while the dietitian does a lot of listening.” After learning about your health history, favorite foods, eating and exercise habits, an RD will help you set goals and prioritize. Follow-up visits will focus on maintenance and monitoring your progress.
Help managing chronic diseases: If you have high cholesterol, high blood pressure, diabetes or cancer it can be hard to know what to eat. “An RD can review your lab results with you, help you understand your condition and provide education about the nutrients that affect it,” says Angela Ginn, RD, a spokesperson for the Academy of Nutrition and Dietetics. “Then, he or she will help you create an eating plan that includes all the important nutrients that can help you manage your condition.”
Guidance navigating food allergies, sensitivities and intolerances: When you suffer from conditions like celiac disease, food allergies or lactose intolerance, it’s easy to be overwhelmed by what you think you can’t eat. That can translate into a boring diet and may even lead to nutrient deficiencies. An RD can teach you how to read food labels so you’ll know which ingredients to avoid and a help you find substitutions to keep your diet balanced and tasty, too.
A weight-loss program that really works: Fad diets may sound like the quick ticket to weight loss but they rarely work for very long. A registered dietitian will partner with you to develop a safe, effective weight-loss plan that you can stick with for the long haul. To guide and motivate you, a registered dietitian will use creative and out-of-the-box strategies to help with meal planning, grocery shopping, food journaling and mindful eating.”
The direct link for this story is: http://www.eatright.org/Public/content.aspx?id=6442472620#.UPbLpazlDsc.
As you can see, there are a variety of services Registered Dietitians can offer you and the important thing to consider is that we have the educational background to provide you with evidence based and accurate medical nutrition therapy personalized for you. We have extensive education in biology, chemistry, and physiology all of which your physician, pharmacist, and midlevel providers (PA, NP, etc) also have. These classes are challenging to take, but it does give us the proper education to understand nutrient metabolism to provide you with the most accurate and evidence based nutrition education. Whenever you are wanting nutrition advice or help, I encourage you to consider asking a Registered Dietitian as we are your expert in this field!
-Kelsey Raml, MS, RD, LN
by kelsey | Jan 15, 2013 | Diet, Food, Weight Management, Wellness/Health
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
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
