by kelsey | Apr 24, 2018 | Etc.
Public Service Announcement:
A support group for people with Irritable Bowel Syndrome (IBS) will hold a meeting on Wednesday, April 25th at 6:30pm at Prairie Lakes Hospital’s West Conference Room. Dr. Kelly Ming general surgeon of Sanford Clinic is presenting. Attendees should use the west entrance. There is no advanced registration and no cost to attend. Everyone is welcome! To learn more contact Bruce Ford at 880-5213.
I spoke with this group a few months ago and it is a great group and support to those with IBS. If you are dealing with IBS, I encourage you to join them!
-Kelsey
by kelsey | Apr 18, 2018 | Diet, Food, Weight Management, Wellness/Health
I often get asked about meal replacements such as Boost, Atkins, Slim Fast, Ideal Protein, etc. Are they good? Should I use them? What kind? etc…
The Academy of Nutrition and Dietetics does approve the use of meal replacements for weight loss efforts: “Several studies comparing isocaloric diets have shown an equivalent or greater weight loss efficacy with structured meal replacement plans, compared to reduced calorie diet treatments. One or two daily vitamin- and mineral-fortified meal replacements, supplemented with self-selected meals and snacks, may be a successful weight loss and weight maintenance strategy for overweight and obese adults who have difficulty with self-selection of food and portion control.” (http://www.andeal.org/topic.cfm?cat=2886&conclusion_statement_id=250237&highlight=meal%20replacements&home=1).
The key words are one or two replacements/day, not your whole day and paired up with a well-balanced, calorie reduced diet. I typically recommend the use of these for the meal when the individual is on the run the most. Sometimes you are rushed in the morning to get to work or school and don’t have time for breakfast, in this case, a meal replacement may be a good idea…or maybe it’s lunch as you only get a short break and a meal replacement might fit in well here. The biggest thing to remember is you are drinking your meal, not eating it. Some people are truly satisfied this way and others are not. Personally, I do not use meal replacements because I know I need to “eat” my food to be satisfied rather than “drink” them…when I drink something, I feel like I still need to eat thus a meal replacement would only add more calories! Another reason why I don’t do meal replacements is I prefer real food. I would rather eat whole food than drink a supplement….but that’s just me. 🙂 One more thing to consider is they are typically around 150-200 calories. This may not be enough for a meal, so you may consider adding a piece of fruit, salad, or yogurt to it to give you a little more substance.
Meal replacements do have a place in our society for helping people manage their weight, but there are many kinds so it’s important to check out the ingredients, nutrients, and prices. If you notice a really long ingredient list, there is more “stuff” added to the product and then you need to consider if you really need all of that extra “stuff.” Some ingredients can affect your body in certain ways, so you may need to check with your physician, pharmacist, or dietitian to ensure it is safe to consume. Costs also makes a difference. You have to remember that these companies are trying to make money off of you, so consider cost and value when you make your selection. In addition, it’s important to consider that a well balanced, portion controlled, healthy meal of real food can be cheaper than some supplement drinks! Below is a chart former SDSU Dietetic Student Alex Loes, made for me to compare the various choices. I hope this helps you, but if you have any specific questions regarding choices, selections, or even disease states and the use of these, don’t hesitate to contact me. I’m here to help you as your credible and reliable nutrition information source!
-Kelsey Raml, MS, RD, LN
| Brand (oz/serving) |
Price/oz |
Calories |
Protein (g) |
Carbohydrates (g) |
Fiber (g) |
| Boost Calorie Smart (8) |
0.20 |
190 |
16 |
16 |
4 |
| SlimFast (10) |
0.11 |
190 |
10 |
29 |
5 |
| Shakeology (12) |
0.36 |
160 |
17 |
17 |
6 |
| Atkins (11) |
0.17 |
160 |
15 |
5 |
3 |
| Special K (10) |
0.14 |
190 |
10 |
29 |
5 |
| Ideal Protein (10) |
0.40 |
210 |
26 |
14 |
5 |
| Advocare (9) |
0.36 |
220 |
24 |
24 |
5 |
| Sanford Profile (9-12) |
0.25 |
100 |
15 |
7 |
0 |
by kelsey | Apr 12, 2018 | Food, Weather, Wellness/Health
With the impending winter storm coming, I thought it was appropriate to review food safety recommendations for power outages. I am hoping we all keep our power, but it sounds like rain is coming first, then turning to ice/snow so there is a possibility we could lose power. These poor conditions are not ideal, but we can’t change the weather so we must do what we can to keep safe. Without power to the fridge and freezer, many may be wondering how to keep their food safe. Keeping cold foods cool and hot foods hot may be a challenge without power so follow these recommendations to keep your food safe in an emergency.
- Keep the refrigerator and freezer doors closed as much as possible to maintain the cold temperature. Watch the temp on both using a thermometer. You want your fridge to stay under 40 degrees and your freezer under zero degrees F.
- The refrigerator will keep food safely cold for about 4 hours if it is unopened.
- A full freezer will hold the temperature for approximately 48 hours (24 hours if it is half full) if the door remains closed.
- If are you able to, get dry or block ice to keep your refrigerator as cold as possible if the power is going to be out for a prolonged period of time. Fifty pounds of dry ice should hold an 18-cubic foot full freezer for 2 days.
- If you are wondering if your food is safe to consume, you need to evaluate each item separately using a thermometer as you cannot rely on the appearance or oder! If the food still contains ice crystals or is 40 °F or below, it is safe to refreeze. Refrigerated food should be safe as long as power is out no more than 4 hours. Keep the door closed as much as possible. Discard any perishable food (such as meat, poultry, fish, eggs, and leftovers) that have been above 40 °F for 2 hours. The way it sounds, this will be case for many in the Sioux Falls area. Remember…it’s better to discard and buy new than risk it and get sick!
For more tips and detailed recommendations please visit the USDA’s website: http://www.fsis.usda.gov/Fact_Sheets/keeping_food_Safe_during_an_emergency/index.asp .
Stay safe and warm everyone!
-Kelsey
by kelsey | Apr 11, 2018 | Exercise, Heart Health, Motivation, Weather, Weight Management, Wellness/Health, Winter
Are you tired of winter yet? Spring is here, but it sure doesn’t feel like it….and we are facing another blizzard this weekend! C’mon weather man….enough already! I think one thing we all have in common right now is that we’re tired of snow, cold, and less than ideal weather conditions. We have had winter for about 6 months now and I think all of us can agree, we are ready for spring and summer to get here! When you’re feeling the blues, it can really get you down in the dumps which can result in overeating, less activity, and depression. Below are a few tips to help perk you up and help you stay positive about life!
Tips for Overcoming the Winter Blues
- Get active! Activity produces natural endorphins that boost mood. Try getting at least 30 minutes of activity in a day…if you can do more, the better.
- Eat Right: healthy eating will make you feel healthier inside and out. Aim to get at least 5 fruits and veggies a day, include whole grains, lean meats, and healthy fats. Vitamin D has been proven to aid in SAD so be sure to get your 3 servings of low fat milk or dairy products. If you aren’t a milk drinker you may consider taking a daily multivitamin with calcium and vitamin D or a vitamin D supplement. Please ask your dietitian, pharmacist, or doctor for the correct dosage.
- Spice up your life: Sometimes getting a new shirt, going to the movies, reading a new and exciting book, or getting new tunes on your ipod will help spice up your life and add some more excitement to your life.
- Get out! Plan a family/friend trip to Sioux Falls, bum around downtown Watertown, or plain just get out of the house! It’s easy to dwell in our sorrows by becoming a hermit and staying inside. We need to get out and get some socialization!
- Think Positive! Dwelling on the negatives can sure take a person down. Instead think about the positives in your life. Tell yourself one positive thing about yourself and your selfworth daily. Focus on the blessings in your life!
- If you feel you are suffering from the blues very seriously then I encourage you to contact your physician for further assistance as we can help you with this!
Spring and warmer temperatures will be coming….hopefully sooner than later! Stay positive, eat right, exercise, and get out…those winter blues will be gone before you know it!
-Kelsey
by kelsey | Apr 5, 2018 | Diet, Food, Motivation, Weight Management, Wellness/Health
According to the Boston Medical Center, approximately 45 million Americans diet each year and spend $33 billion on weight-loss products in their pursuit of a slimmer body. However, over a third of American adults are obese.
Fad diets usually help people lose weight quickly; however, the pounds usually come right back when quitting the diet. In the end, such diets are unsuccessful because they do not promote healthy eating habits and behaviors that can be incorporated into an individual’s everyday life.
Here are a few things to look for to help you identify a fad diet. Beware of diets that…
- Omit or restrict food groups or macronutrients (i.e. cutting out all carbs or foods from the grains food group, eliminating meats, dairy, eggs, etc): The main food groups are vegetables, fruit, protein foods (lean meats, eggs, beans, nuts, lentils), grains, and dairy. We need a balance of these foods as each provide the nutrients our bodies need to function properly.
- Are very low in calories (i.e. less than 1000 calories a day): Severely restricting calories will cause a person to lose weight, but they will likely miss out on essential nutrients and become lethargic from the lack of energy intake. Plus, very low-calorie diets are not sustainable over the long run and can actually make you eat more later on. It can potentially put your body into “starvation mode” where the body hangs on to all calories coming in and doesn’t allow you to lose weight.
- Promise quick weight loss (i.e. more than 2 pounds a week): A realistic and healthy weight loss goal is ½ – 2 pounds a week. Slower but more apt to keep it off!
- Make you purchase a specific company’s products (i.e. pills, shakes, meal replacement bars, etc.) ; Oftentimes meal replacements can be included in a healthy diet and help you lose weight. However, people often struggle when they stop consuming those products because they did not learn how to make healthy food choices.
- Do not have evidence based science to back them up: Fad diets usually have claims without evidence to back them up. Instead, they use endorsements and testimonials to entice people. These endorsements lack credibility as they could be from paid actors or diet coaches trying to make money by selling their products.
- Doesn’t allow you to enjoy your favorite foods every once in a while: Food should be enjoyable! The key is portion size and moderation. When told to give up certain foods, people tend to overindulge on “cheat days” or once they reach their weight loss goal.
- Doesn’t promote physical activity: To lose weight, a person must create a negative calorie balance by burning more calories than they consume. Engaging in physical activity will aid in weight loss and help keep the pounds off. Not to mention the many other benefits of regular exercise!
Bottom line: if it’s too good to be true, it probably is! Focus on balance, moderation, and mindfulness for success long term!
-Kelsey
