Do you find yourself stopping at the coffee shop or gas station and picking up a sugary donut or pastry in the morning? Do you skip breakfast altogether? Here are some tips for making breakfast a healthy habit, whether you wake up on time, hit snooze a few times, have picky eaters, or running behind.
Make burritos, egg sandwiches, quiche that can be frozen and warmed up
Want fresh? Toast an English muffin and top with cheese, egg, ham, & spinach
Peanut butter toast with banana
Instant oatmeal with fruit
Yogurt with fruit and granola
String cheese and trail mix
Top pancakes or waffles with peanut butter and fruit instead of syrup Choose whole grains when possible to give you some extra fiber and adding fruit to breakfast is a great way to start your day!
Genetically modified organisms have attracted a large amount of media attention in past years due to the controversy that they can cause serious health risks. However, foods that have been genetically modified are regulated by multiple government bodies such as the Food and Drug Agency (FDA), US Department of Agriculture (USDA), and the Animal and Plant Health Inspection Service.1-3Yet, the public continues to be largely unaware of what a genetically modified plant is and what advantages and disadvantages the technology offers.
The demand for food due to the rapid growing population and changes in eating habits continues to cause an increase in the demand for more food.4Unfortunately, in the developing world there are about 840 million people malnourished, surviving on less than 2,000 calories per day and about 1.3 billion people survive on less than $1 per day and do not have secure access to food.1Therefore, making sure there is sufficient food to feed the estimated 9.7 billion people by 2050 and nearly 11 billion by 2100 is turning out to be one of the largest challenges of the era.4Genetically modified crops provide the ability to increase food and feed production by producing plants with higher yields in a shorter time period.4,5Most of the crops planted in South Dakota are genetically modified, including 96% of soybeans and 97% of corn.3Many South Dakota soybean farmers choose to plant genetically modified crops because it helps them use less resources such as water, fuel, and fertilizer while still growing an abundance of food to feed the growing population.3Overall, the nutrition content between genetically modified crops and non-genetically modified crops are the same, the difference is in the genetic makeup of the seed. The biotechnology adds naturally existing genes into a plant to obtain a characteristic such as the capability of preventing insects.3This technology allows farmers to save energy and resources assuring us that genetically modified crops are not harmful to human health or the environment.
Thankfully, most American’s are unaware of what starvation is due to living in a developed country. However, individuals from undeveloped parts of the world do not have the same luxuries us American’s are provided. Sadly, we are quick to judge and under educated on many of these controversial topics. Until we know what starvation feels like, many of us will not understand the purpose of genetically modified organisms and the benefits they provide to feeding our growing population.
References
1. Key S, Ma JK, Drake PM. Genetically modified plants and human health. J R Soc Med. 2008;101(6):290-298.
2. McKeon TA. Genetically modified crops for industrial products and processes and their effects on human health. Trends in Food Science & Technology. 2003;14(5-8):229-241.
3. Hungry for Truth. GMOs. 2019.https://hungryfortruthsd.com/topics/gmo/.
4. Kamle M, Kumar P, Patra JK, Bajpai VK. Current perspectives on genetically modified crops and detection methods. 3 Biotech. 2017;7(3):219.
5. Guardian. Plants modified to boost photosynthesis produce greater yields, study shows. 2016.
March is known as National Nutrition Month, which was created by the Academy of Nutrition and Dietetics. In March of 1973, National Nutrition Week was created to deliver nutrition education messages to the public while supporting the profession of dietetics. The public’s growing interest in nutrition expanded the week-long celebration into a month-long observance in 1980. The campaign each year is to focus on the importance of making informed food choices and developing sound eating and physical activity habits throughout the month of March.
National Registered Dietitian Day is also celebrated the second Wednesday of March, which this year is celebrated today Wednesday, March 13th. Dietitians are the providers of food and nutrition services committing themselves to helping people enjoy healthy lives.
Registered Dietitians:
Are the food and nutrition experts who can translate the science of nutrition into practical solutions for healthy living.
Have degrees in nutrition, dietetics, public health or a related field from well-respected, accredited colleges and universities, completed an internship and passed an examination.
Use their expertise to help individuals make personalized, positive lifestyle changes.
Work throughout the community in hospitals, schools, public health clinics, nursing homes, fitness centers, food management, food industry, universities, research and private practice.
Are advocates for advancing the nutritional status of Americans and people around the world.
Dietitians are there to assist in overall health and wellness, not just weight loss. We want to make sure you have the energy you need to fuel your body and be the best version of yourself. Be sure to utilize your local dietitian for any health or nutrition questions you have!
Spring STRIVE 2 Survive, our 12 week wellness program, is set to start Tuesday, March 12th!!!! Check out the details below and contact us today to reserve your spot! We do still have some room!!
Email: strive2survive@brownclinic or Kelsey’s direct number: 884-4226.
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 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 12: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
March 26: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Eric Woolley
April 9: “Your Equation to Success” Dr. Jon McAreavey
April 23: “A Walk thru the Wellness Wheel” Dr. Clark Likness
May 7: “Medications…to do or not to do” Deidra VanGilder, PharmD
May 21: “Making Health a Way of Life” STRIVE Team
Cost: – $130 Call, e-mail or use the contact form for more information. Kelsey Raml, MS, RD, LN 605-884-4226 strive2survive@brownclinic.org
As many of you may have noticed, the fast food restaurants are beginning to add fish sandwiches and fish meals back to their menu for the lent season. Lent is a period of six weeks where Catholics abstain from meat on Ash Wednesday and every Friday until Easter. Therefore, determining what to make for lunch or supper that does not contain meat can be a challenge. This article will help you compare the different seafood options fast food restaurants offer and assist in small changes you can make to eliminate some of the excess calories and fat provided from these menu items. Fast food can be a convenient option when factoring in our busy lifestyles, however, being mindful of what we are putting into our bodies is also important. Many of the options offered provide almost half of your daily 2,000 calorie allowance or more. The table above provides an overview of the different seafood options fast food restaurants offer displaying the number of calories, fat, carbohydrates, protein, and sodium content of the menu items listed. When reading the nutrition facts for menu items above be aware that the totals for the sandwiches do not contain a side of fries unlike the dinners from Culvers, which include the sides in the totals. For example, the Filet-O-Fish sandwich from McDonalds provides 390 calories and the Culvers 2-piece North Walleye Dinner, which includes fries, coleslaw, and a dinner roll provides 1,630 calories. Therefore, choosing to go with the single sandwich and packing a fruit or vegetable to snack on would prevent you from eating most your calorie allowance in one meal. Condiments are used to improve and heighten flavor but they can add extra calories to the foods we are eating quicker than we expect. For example, the Burger King’s Big Fish provides a total of 510 calories, however, that does not include a side of fries or a drink. Ordering the Big Fish without tartar sauce or removing some of the extra sauce helps eliminate some of the extra calories and fat. For example, the Big Fish without tartar sauce provides a total of 340 calories, which is a difference of 170 calories. Condiments have been called danger foods due to the ‘hidden’ calories many individuals forget to account for when consuming a meal, therefore, being mindful of the amount placed on the foods we are eating is important. When deciding which fast food restaurant to visit you may attempt to choose the ‘most healthy option’ however, that is not always an easy decision. Subway has always been portrayed as a healthier fast food option especially when compared to McDonalds. However, when comparing a McDonald’s fish sandwich, which contains 390 calories, to the Subway tuna sandwich, which contains 450 calories, McDonald’s fish sandwich has less calories and fat than the sandwich provided at Subway. Therefore, being aware of all the options out there can help you make a better and more informed decision when choosing a place to feed yourself and your family. Overall, there is no great fast food option to choose all the time. However, making mindful decisions to not include the condiments, adding a side of fruit or salad instead of fries, or just eating the main entree can help eliminate empty calories. Other options for those that participate in the lent season may be to make a peanut butter and jelly sandwich, grilled cheese, cheese quesadilla, waffles, pancakes, eggs, cold cereal, canned tuna, or home cooked fish or shrimp.
