by kelsey | Dec 20, 2012 | Holidays
Since this will be my last post for this week, I want to wish all of you a very Merry Christmas! I am thankful for a wonderful job and the opportunity to get to work with you! I am looking forward to a fun-filled next few days with family. My family, just like many of you, always has a spread of food at gatherings and every time we ask ourselves why do we over-prepare every time! I think it’s bred into us that we can never run out of food and it’s better to have more than not enough. I am human and will enjoy a few cookies, caramels, and sweets, however I will be practicing what I preach for the most part. My top priority in the morning of a gathering is to get my exercise in. I always feel better and am able to fully enjoy the day of eating and festivities when I have gotten my exercise in (I’m sure Dr. Dan would agree!). Another thing I do is I always bring a healthy dish to share. Last year I brought fruit salsa and this year I am bringing the veggie tray (the picture is my colorful veggie tray I brought to Thanksgiving). There will be plenty of un-healthy items to enjoy that it’s nice to have the option of healthy food…especially when the mindless eating happens. Speaking of that mindless eating…that is another thing I try to practice. I really try to pay attention to how hungry and how full I am. This helps me decide when and how much to eat, rather than just grazing and not realizing how much I am taking in. And most of all, stop and smell the roses (for lack of a better phrase)! Christmas is a time to reflect on the real meaning and fully enjoy why we celebrate it. Take time to visit and engage with your loved ones. The food will always be there and there are no rules that say you have to clean your plate…instead use the extra food for leftovers and spread the enjoyment of the food into a few days rather than eating it in one sitting. These are a just few things that help me get through the holiday festivities without packing on the pounds, while fully enjoying it. I encourage you to eat mindfully, bring a healthy dish to share, and get your exercise in! I wish you all a very blessed Christmas!
-Kelsey
by kelsey | Dec 19, 2012 | Cooking Tips, Diet, Weight Management
Christmas is just 5 days away! Many of you are working very hard to get ready for your family and friend holiday functions….which usually involves baking! We all know baked goods are not the best for us due to their higher levels of fat and sugar but they are included in our holiday traditions, making them hard to pass up! The following are a few ways to lighten your recipes so you can still enjoy a sweet treat…just without all of the extra calories, fat, and sugar.
Butter, shortening, margarine, or solid fat: Use 1/4 less liquid oil or solid fat called for in the recipe–so if the recipe calls for 1 cup, you could use 3/4 c. If the recipe uses shortening, use 3 Tbsp oil. Use equal amounts of oil for melted shortening, margarine, or butter. You can also replace 1 c of fat with 1/2 c. prune puree or 1 c of fat with 1 c unsweetened applesauce. Oil in place of a solid fat is also a healthier substitution. If you use any of these, you will want to monitor your baking time as it may need to be reduced by 25%.
Whole milk, half and half, or evaporated milk: Use skim milk, 1% milk, evaporated skim milk, fat free half and half, or plain soy milk with calcium
Cream Cheese: use nonfat or reduced fat.
Sour cream or mayo: use nonfat or reduced fat…or use nonfat Greek yogurt and get a little extra protein and calcium.
Cream or whipping cream: use evaporated skim milk or non fat whipped topping or cream.
Eggs: use 2 whites in place of 1 egg or 1/4 egg substitute.
Sugar: Reduce sugar by 1/4 to 1/3- if recipe calls for 1 c, use 2/3 c. You can also use sugar substitutes such as Splenda and use the equivalent chart on the back of the bag. Baking time may be shorter, so be sure to watch it closely!
If you choose not to lighten your recipes, practicing portion control is another great tool to use. Allow yourself to enjoy your favorite holiday treats, but in moderation and be sure to get your exercise in!
-Kelsey
by kelsey | Dec 18, 2012 | Etc.
We are gearing up for an exciting new year by starting our STRIVE 2 Survive wellness program on January 8th! STRIVE 2 Survive was initially started by Dr. Dan Reiffenberger and evolved into a complete wellness program when I came on board with the Brown Clinic a few years ago. We piloted the program with our own employees and then decided to provide it for our patients and fellow residents of NE South Dakota. Along the way, we have had the opportunity to work with a few hundred people in efforts of helping them live a healthier lifestyle which aids in disease prevention and longevity.
STRIVE 2 Survive is a program for anyone who has a heartbeat! Whether you have a disease such as diabetes or heart disease, want to lose weight or maintain weight, or just want to learn more about nutrition and eating healthy, we are here for you! We meet 6 out of the 12 weeks and the weeks we don’t meet, you get a take home lesson emailed or mailed to you so every week in the 12 week program, you get a lesson on activity and nutrition. Our speakers include several physicians, our Pharmacist, Physical Therapists, and myself-the dietitian….providing you with a top notch multi-disciplinary team! In addition to the education, lab work (fasting glucose and lipid panel) and body composition testing (weight, height, BMI, waist circumferce, BP, fat %, and muscle mass) are included pre and post program for a total cost of $130.
If you are interested in learning more, feel free to contact us today to reserve your spot! Wellness is not always easy, so if you are struggling or need a kick start to your new year, let us help you!
-Kelsey
strive2survive@brownclinic.org
884-4226
Lecture Dates:
Jan 8- Dr. Dan Reiffenberger “Exercise for the Health of It”
Jan 22- Kelsey Raml, MS, RD, LN “Healthy Eating Made Easy”
Feb 5- Dr. Clark Likness “A Walk thru the Wellness Wheel”
Feb 19- Dr. Jon McAreavey “Your Equation to Success”
Mar 5- Deidra VanGilder, PharmD “Medications…to do or not to do”
Mar 19- STRIVE Team “Making Health a Way of Life”
by kelsey | Dec 12, 2012 | Weight Management, Wellness/Health
With hockey, wrestling, and basketball in full swing, many parents spend hours each week sitting on bleachers watching their kid’s events. I grew up watching my brother’s wrestle and I remember spending entire Saturday’s in the gym watching them compete in tournaments….and this greatly affected our activity and our eating habits. It’s hard to eat healthy when the only option is concessions stands and they aren’t always the best choices. The South Dakota Department of Health has a new initiative this year called the Munch Code and it’s main purpose is to promote healthy concessions at sporting events in South Dakota. It’s somewhat of an irony when we watch our kids compete in sporting events that require proper nutrition, yet we’ll then go to the concessions for a chili dog and nachos! The Munch Code uses a red, yellow, green approach to foods so just like the traffic lights, red means stop (not good for you!), yellow means proceed with caution (consume sparingly), and green means go (good for you!). I encourage you to check out their website for more details on food choices: www.munchcode.org.
We may not have control over the concessions options, but we do have control over our own choices and actions. A hamburger or cheese pizza is going to be healthier than the chili dog or nachos. Avoid drinking regular pop and consuming empty calories in candy, as the excess sugar and calories will add up fast and you won’t necessarily burn it off with your “bleacher butt!” If you can, pack a little lunch such as a sandwich with whole grain bread, turkey or roast beef lunch meat, some raw veggies such as carrots, and baked chips. You can also bring your own snacks such as whole grain crackers (Wheat Thins or Triscuits) and low fat cheese such as string cheese. Fruit is another great option and easy to take with (apples, pears, grapes, etc). I recommend consuming water or other sugar free beverages such as unsweetened tea, diet pop, or Crystal Light type beverages. Another helpful tip is to get up and walk during every break (half time, in between games or matches). There is usually a concourse in the school or gym that you can walk around in. Get up and get moving…and be a good example for your child!
-Kelsey
by kelsey | Dec 6, 2012 | Weight Management, Wellness/Health
Have you ever wondered what caffeine’s relationship with weight is? Caffeine is found in a variety of products, but typically we get it through drinks such as soda, coffee, tea, etc. Caffeine may boost weight loss or prevent weight gain, but there is really no concrete evidence indicating caffeine’s relationship with weight loss or gain.
Even though research is inconclusive, there are several theories or ideas as to how caffeine may affect weight. Caffeine may act as an appetite suppressant and reduce desire to eat for a short period of time; it may stimulate thermogenesis, which is the body’s mechanism for generating heat and energy and burning calories…however this is probably not substantial enough to produce significant weight loss; caffeine can also act as a diuretic, thus you may experience an increase in urine output, which can temporarily decrease your body weight, but it will not decrease body fat. Caffeine also acts as a stimulant to the brain and central nervous system, so the negative effects of excess consumption can affect your sleep, blood pressure, and wellness of your body.
Overall, the research is inconclusive, however since caffeine really doesn’t have any health or nutritional benefits, it’s best to avoid it or limit it as your body will be healthier without it!
-Kelsey
