by kelsey | Sep 18, 2012 | Etc.
Today is always an enjoyable day for us as we get to spend part of it with the Seniors in the area at the Senior Seminar! The Senior Seminar is a great event held every year at the Codington County Extension Complex from 11:30am-3:30pm. There are a variety of booths and speakers for the Seniors to check out and learn from. We will be providing an osteoporosis scan and have information on nutrition and health recommendations for the Seniors. Deidra Van Gilder, PharmD and myself will be present to answer any pharmacy or nutrition questions. If you have some free time today, be sure to come visit us!
-Kelsey
by kelsey | Sep 13, 2012 | Weight Management
Stress is a part of everyone’s life and many of us deal with it by resorting to food. Emotional and stress eating is very common and can be very detrimental to your health, so it’s important to learn how to deal with that stress to not only reduce your stress, but also improve your health! Try these easy to follow tips, to help you avoid stress eating.
1. Tune Out & Move! Turn on your favorite tunes and get moving! Exercise is always an easy way to reduce stress because it helps clear your mind. Even 5-10 minutes of walking after a stressful situation can relax your body and help you be more level headed. An added bonus is that it burns calories and can help you reach your weight goals.
2. Drink Up! Drinking water not only keeps you hydrated but also can help you to function. Drinking 64oz per day is a great place to start. Warm teas can also be helpful because they may have a calming effect, in addition to providing your body with antioxidants, beneficial for disease prevention.
3. Eat some carbs. Choosing complex carbs such as whole grains, will keep your blood sugar more level and help to keep you from getting stressed. Including small portions of these complex carbs at each meal can give your blood sugars a better consistency throughout the day, as those ups and downs can be extremely stressful, and lead to more eating.
4. Increase veggie consumption. Crunchy veggies help reduce tension because it gives some release in those jaw muscles that always tighten up when we are stressed. Eating raw carrots or celery is a good snack that won’t ruin your waist line
5. Make “good fats” your friend. Omega-3 fatty acids are found in foods such as olive oil, canola oil, nuts and fish. These can help control stress hormone levels as well as mood disorders. These fats also contribute to brain function, allowing you to deal with the stress properly instead of turning to food.
Written by University of South Dakota Dietetic Intern Alyssa Gehle for
Kelsey Raml, MS, RD, LN
by kelsey | Sep 12, 2012 | Food
As many of you may have heard, school lunch in the U.S. is undergoing some positive changes to improve the nutrition content of the foods and in turn improve the health and wellbeing of our kids. The USDA’s Health, Hunger-Free Kids Act is designed to improve 32 million school age children’s nutrition in the US. The main goal of this act is to provide healthy and wholesome meals that mimic the 2012 Dietary Guidelines for Americans. It’s important to serve our children healthy and nutritious foods as nutrition is directly related to learning and success in the classroom.
The main changes that are being implemented are increasing fruits and vegetables, decreasing total fat and saturated fat content by incorporating more lean meats and low fat milk products, reducing sodium content by 25-50%, incorporating more whole grains over the white, refined grains, and serving more appropriate portion sizes.
These new recommendations have come under scrutiny, however with all new processes, we need to be patient and give it some time to work! Overall, the improvements are going to improve the nutrition and health of our children which is very important. I have visited with Scott Wahl, Watertown Foodservice Director at our Coordinated School Health meetings and he is working hard to achieve these new recommendations. For those with school aged kids, take some time to examine the menu with your child and discuss the changes and why these improvements are needed!
For more information check out: http://www.eatright.org/kids/article.aspx?id=%206442471598.
-Kelsey
by kelsey | Sep 11, 2012 | Etc., Wellness/Health
Eleven years ago today, I was a junior at WHS sitting in my pyschology class. It started as a regular Tuesday during KIYI week which is always full of fun and excitement. My parents were gone to New York City with another couple who we showed horses with from Illinois. The men were taking in a medical conference and the women went along for shopping, socializing, and fun. A good family friend was staying with me since my brothers were at college and mom and dad were going to be gone most of the week. The night before I had spoken to them on the phone from the top of the Empire State Building. They were excited to go visit the World Trade Center the next morning and take in some sight seeing before attending the afternoon conference.
The morning of 9/11 is one I will never forget, as I’m sure the rest you will not either. As I sat in class at WHS and watched the horror and destruction on TV, I couldn’t help but wonder if my parents and our good family friends had gone to the WTC that morning and if they were ok. I sat with my classmate’s and the anxiety and nervousness increased as time went on….until the phone range directly into the classroom and our teacher told me it was for me. Bonnie, from the clinic was on the other line….not my parents! Well thankfully, Bonnie told me that due to the extreme busy phone lines, my Dad was only able to get a call into the clinic to let us know they were ok. Bonnie was calling the three of us kids and my parents’ parents to let everyone know they were ok. After we talked the night before, the men made a quick decision to stay at the conference in the morning and sight-see in the afternoon as the material in the morning was more applicable to them. ….Well that one decision most likely saved their lives as they would have been at the WTC that morning of 9/11. They were staying a few miles from the WTC and saw, heard, and smelled the destruction, however they were safe and sound in their hotel. They eventually had to rent a car and drive home from NYC as that was their only means of transportation due to the airlines and trains being shut down.
I know everyone has their own story and memory of 9/11, but every year, I can’t help but be very thankful and count my blessings to still have my parents with me and have our whole family intact. This story isn’t exactly nutrition related, however it is related to wellness as it’s important to have faith and purpose in our lives. We often get bombarded with thoughts of dieting and exercise, but in order to obtain true wellness, we need to think about the big picture and how each facet affects you…which does include, faith, family, friends, and purpose in life. Make the most of each day as you don’t know when it will be your last and make sure you tell your loved ones you care about them. It’s a day to take time to thank our service members and appreciate our freedom. And, as you examine your goals, be sure to think about your purpose and what is driving you to be healthy. For many of us, it’s our family …and today I have a lot to be thankful for!
These pictures are from my wedding 2 years ago (thanks to Kari Mertz Photography!). We now have two more little ones in the family, but I am blessed to have them all and today, I will be counting my blessings!
-Kelsey
by kelsey | Sep 6, 2012 | Cooking Tips, Diet, Food
The Grilled Chicken Breasts with Caesar Salad was a big hit at Tuesday’s meeting thanks to County Fair Foods! South Dakotans rank at the bottom of the list for fruit and vegetable consumption, so increasing our produce intake is something we all need to work on. Be sure to try out this salad to help boost your vegetable intake!
Grilled Chicken Breasts
Grill chicken breasts on outdoor grill
Season with Chef Secret seasoning
Baste with Walden Farms BBQ Sauce
Ceasar Salad
1 bunch of romaine lettuce
1 bottle of fat free Caesar dressing
1 package of fat free croutons
1 c fresh parmesan cheese
Wash lettuce, tear into bite size pieces and toss with dressing in a large bowl.
Top salad with parmesan cheese, chicken, and croutons
Enjoy!
-Kelsey
