I have been getting a lot of questions again about the keto diet so I thought it was fitting to repost Sami’s post from last year regarding this hot topic. As always, if you have questions, don’t hesitate to contact me! -Kelsey
It’s the beginning of a new year and all you hear about is hitting the gym and starting a new diet. You think, this is it, this time it will stick, and I will lose weight and feel great. Maybe you’ll try the Paleo diet, the Keto diet, Weight Watchers, etc. Nowadays it’s pretty hard to not hear about these fad diets and how “good” they are for our health. This week we will briefly explain one of the most common diets out there right now and discuss what it means regarding your health.
The Keto Diet: If you haven’t heard anything about the keto diet you might be living under a rock. It almost feels like most people we talk to have tried going “keto” or know someone currently on the diet. What we know: the original purpose of the ketogenic diet is for the treatment and prevention of seizures in epileptic children. There are no long-term studies out there to look at the effects of the keto diet for adults on our health. Personally, I know a surgeon who was on the keto diet for six months and he ended up stopping it because of the adverse effects it had on his cardiovascular blood markers. This is just one example. The keto diet is so restrictive, and it forces the body into a state it does not want to be in. The body prefers to run off glucose and when it doesn’t get food sources of it (carbohydrates) it is forced to convert fat to glucose. Sounds good right? I mean I’m burning fat, right? With this diet, we have LIMITED carbohydrates (< 50 grams/day). If we think about the keto diet with common sense, where are we going to get our heart protective whole grains? Where are we going to get our fiber rich, cancer fighting fruits? In short, we won’t. One of the most common complaints of the keto diet is fatigue and constipation. Fatigue, because the body is in a state of ketosis (breaking down fats for fuel), and constipation because we are simply not getting enough fiber. We know that fiber is heart protective, so one can only imagine what the long-term risks of the keto diet has on our heart without enough fiber. Any time you cut out a major food group (i.e. carbohydrates from fruits and grains) it is not sustainable. So, if you’re looking to drop a few pounds by cutting out carbs, what is your long-term goal? Are you planning on doing this for the rest of your life till the day you die? If not, a restrictive diet like the keto diet is not the answer.
Unfortunately, people often want “quick fixes” well if you’re talking weight loss and a better quality of life through nutrition, you will not find a quick fix. The best thing you can do for your health is to eat a diet rich in whole foods, lean sources of protein, with plenty fruits and vegetables. Adopting this life style will lead to more energy, potential weight loss, decreased blood pressure, better control of blood sugar, and an overall increase in your well- being. So, when your buddy at the gym says, “You have to do the keto diet if you want to lose weight”, tell them thanks for their opinion, but I think I’ll stick to my whole foods and balanced plate. As always, if you ever have any nutritional concerns or questions, seek out a Registered Dietitian for evidenced based answers.
With the New Year and focus on wellness, we’ve had some questions and interest in our next session of STRIVE 2 Survive so we thought it was timely to let you all know our next session starts March 10th!! For those wanting to learn more about our 12 week wellness program, check out the details below and contact us today to get your spot reserved for the spring session! If you want to work on your New Year’s wellness goals now, I would be happy to see you individually in the clinic and work out an individualized plan for you! Insurance does cover this visit in the primary care setting. To set up an appointment, you can call 886-8482 and select scheduling or email me at strive2survive@brownclinic.org.
STRIVE 2 Survive: Over 20 years ago Dr. Dan Reiffenberger wrote a grant for the American College of Sports Medicine about the development of a fitness program entitled STRIVE to Survive. The STRIVE represents “Securing Time for Regular Involvement in a Variety of Exercise”. Since that time, it has become our Brown Clinic Wellness Program, with modifications and improvements along the way. It is a 12 week program incorporating exercise and nutrition, with the goal of continuing these types of habits for a lifetime. Our dietitian Kelsey Raml has helped incorporate the nutrition component and Dr. Clark Likness, Dr. Jon McAreavey, and Deidra Van Gilder, PharmD are also involved creating a multi-disciplinary approach to health and wellness. We hold the 12 week program periodically throughout the year. During the 12 weeks, we meet every other Tuesday at the Park and Rec Fieldhouse from 5:30-6:30pm. During the weeks we don’t meet, each participant gets a take home lesson focused on our two main components: diet and exercise. The meetings are held in a group atmosphere, but we can also work with you individually in the clinic if desired.
12 Weeks to a Better You! Brown’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.
Where: – Park & Rec Fieldhouse
When: March 10: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN March 24: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Eric Woolley April 7: “A Walk thru the Wellness Wheel” Dr. Clark Likness April 21: “Medications…to do or not to do” Deidra VanGilder, PharmD May 5: “Your Equation to Success” Dr. Jon McAreavey “ May 21: “Making Health a Way of Life” STRIVE Team
Cost: – $130
To sign up: Call, e-mail or use the contact form for more information.
While you are enjoying the food, festivities and fellowship during the holidays, food safety is important to keep in mind. At large gatherings, it is easy to overlook food safety. Follow these tips to keep your gatherings safe and healthy from the start.
* Wash hands often: wash hands often—and for at least 20 seconds. Be sure to wash before touching serving utensils, after handling raw foods, after using the bathroom, or after touching skin or hair.
* Separate the ready to eat foods from raw meat and veggies: this will prevent cross contamination between foods
* Use a thermometer: always check the temps of cooked food to make sure they are cooked thoroughly.
* Use utensils: if you are taste testing dishes, make sure to use separate utensils for each food you try and each time you try it.
* Use serving utensils: have utensils ready to use at the serving table, so people aren’t using hands to touch the food.
* Saving leftovers: food should not be out for more than 2 hours after cooking, put in fridge asap to save for safe leftovers and don’t store them in the containers they were made in; transfer to smaller containers for storing.
* Storage safety: meat should be used within 3-4 days, gravies and stuffing should be used in 1-2 days, and everything else 5-7 days.
Enjoy the holidays and all they have to offer!! Merry Christmas and Happy New Year!
Healthy Holidays! Wait that doesn’t sound right, does it? We all know that it’s hard to stay healthy during the holidays that fill the fall & winter months. Halloween sugar followed by carb and calorie dense Thanksgiving, then non-stop Christmas gatherings with family, friends, & festive foods. Here are some tips to help you through the festivities.
* Don’t skip meals: continue to have a balanced schedule, even though you want to save your appetite for the BIG meal, still eat a small breakfast or lunch that is rich in protein, low fat, and full of fiber.
* Reduce butter & other fats: fats add extra calories, so reducing them will help to reduce amount of calories in the holiday meal.
* Focus on Mindful Eating vs Mindless Eating: eat because you’re hungry, not because everyone else is—think about your hunger and fullness, try new foods being served, but enjoy what you are eating.
* Go for nutrient dense foods: sweet potatoes vs. regular potatoes, veggie tray vs. cheese/cracker tray, fruit vs. cookie/pies.
* Take a walk with the family or do an activity together between the meal and dessert.
*Most of all- enjoy your time with your loved ones! Merry Christmas!
Winter is always challenging to get fresh produce at a reasonable price, but these top 5 winter foods are not only reasonably priced, but offer a great source of nutrients. Be sure to add them to your grocery list and include them in your meal planning!
1. Pomegranates: this heart-healthy food is rich in antioxidants that can contribute to improving blood flow to the heart and keep arteries unblocked.
2. Dark Leafy Greens: kale, chard, and collards thrive during the winter season while the rest of the produce section looks bleak. These greens are rich in vitamin A, C, and K. They are also an excellent source of folate.
3. Citrus fruits: limes, oranges and grapefruits are juiciest in the wintertime and can brighten up a dull winter. They are loaded with vitamin C. Citruses are a rich source of flavonoids like hesperidin, which is credited for boosting HDL (good) cholesterol while lowering LDL (bad) cholesterol and triglycerides.
4. Potatoes: they often given a bad rap for being one of the white starches along with white rice and white bread but unlike those starches, potatoes are a whole food and contain many beneficial nutrients. They have two excellent immune boosters – Vitamin C and B6—while also providing a good source of folate and fiber.
5. Winter Squash: comes in a variety from butternut to acorn to delicata and even spaghetti squash and they are all excellent choices in the winter. One cup of squash has 80 calories and is high in both vitamin A, C and K while also boasting a good source of potassium, B6, and folate. -Kelsey
