by kelsey | Feb 2, 2016 | Heart Health
In celebration of National Heart Month, I think it’s fitting to discuss the significance diet and activity play in promoting a healthy heart. Heart disease is the number one killer of Americans and affects both men and women. Genetics do play a role, however a heart healthy diet and and regular activity can help minimize the effects and complications of heart disease. Whether you have heart disease in your family or not, it’s still good to follow a heart healthy eating plan. Highlights of the diet include:
- Lots of fruits and veggies! I’m sure you already knew this one, but the benefits of getting your 5 a day servings (at least!) of fruits and veggies are worth reminding you again. Most of us know this, the hard part is doing it. Try adding them to your meals, have fruit as a snack, get a double serving to help you reach this goal.
- Fiber! Fiber is very beneficial in combating heart disease. Incorporating more whole grains (and fruits, veggies, and beans/lentils) into your diet will increase your fiber and aid in heart health. Oatmeal, brown rice, wild rice, whole grain noodles, whole grain breads, and even popcorn are considered whole grains. Aim to get at least 25-35 g/day.
- Choose lean proteins. Decreasing the amount of saturated fat in your diet will help reduce plaque buildup. Choose white meat poultry without the skin, 90% or greater lean hamburger, cuts of pork and beef titled loin or round, fish, beans, etc….stay away from processed meats! Fatty fish such as salmon, tuna, herring, and trout offer additional benefits as they are loaded with healthy omega 3 fatty acids.
- Choose healthy fats. Incorporating more plant fats such as canola oil and olive oil into your diet and reducing your intake of saturated and trans fats has been shown to improve heart health. You want to choose foods that are lower than 5-8g of total fat per serving and <3g saturated and trans fat per serving. Total fat intake should be less than 50-75g/day. Choosing low fat dairy products will help reduce the amount of saturated fat in your diet as well.
- Hold the salt! Excess sodium can increase blood pressure and cause heart failure. Aim to keep your sodium intake below 2300mg/day. You can do this by doing more home cooking, avoiding boxed or packaged goods, cooking with salt free seasonings, and not using table salt.
- Exercise! At least 30 minutes of exercise a day has been shown to improve heart health. If you can do more, the better!
Making small changes or substitutions will help you have a healthier heart and reduce risk for disease. Reading labels is really essential to help you make good choices, so take some time in the grocery store and really examine the products to ensure you’re making healthy choices!
-Kelsey
by kelsey | Jan 28, 2016 | Etc.
The Watertown Park and Rec’s Community Education Series February program will be “Dieting and You” presented by yours truly: Brown Clinic Registered Dietitian Kelsey Raml! Come learn more about current nutrition recommendations, trends, fads, and ways to keep you at a healthy weight through improved nutrition!
When: Thursday, February 11, 6 p.m.
Where: Watertown Senior Activities Center
No cost to attend
Any questions call 882-6260.
by kelsey | Jan 27, 2016 | Weight Management, Wellness/Health
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 15th!! For those wanting to learn more about our 12 week wellness program, check out the details below and contact us today to get enrolled in the spring session!
Over 16 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 also have a great assistant, Barb, that keep us organized.
We the 12 week program periodically throughout the year. During the 12 weeks, we meet every other Tuesday at the County Fair Banquet Hall 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:
– County Fair Banquet Hall
When:
March 15: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
March 29: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr.Torness
April 12: “Your Equation to Success” Dr. Jon McAreavey
April 26: “Medications…to do or not to do” Deidra VanGilder, PharmD
May 10: “A Walk thru the Wellness Wheel” Dr. Clark Likness
May 24: “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
by kelsey | Jan 26, 2016 | Diet, Food, Weight Management, Wellness/Health
5 of the Healthiest Winter Foods
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
by kelsey | Jan 21, 2016 | Diet, Weight Management
A common question I get asked is if there is any magical pill or way to speed up our metabolism. Metabolism is the process that converts our intake (food and drink) into energy. A common complaint of weight loss struggles is that we feel our metabolism is too slow and it’s taking too long or too much effort to lose weight. Hence, we then look for that magical pill or way to speed things up for us! I came across a good article from the Academy of Nutrition and Dietetics about some of the myths and facts about metabolism and I thought I’d highlight them for you here. You can read the whole article here: http://www.eatright.org/resource/health/weight-loss/tips-for-weight-loss/metabolism-myths-and-facts.
*Can our metabolism change?: our metabolism can change and does change! Age is a big factor as well as muscle mass. As we age, our metabolism gets slower so we have to adjust our habits and choices to correspond with this decline. In addition, muscle burns more calories than fat, so those with a leaner muscle mass have a higher metabolism. Adding some strengthening activities to your weekly activity routine will help build and maintain that lean muscle mass, thus keeping your metabolism going!
*Are there any foods that will speed up our metabolism: no, there are no magical foods that speed up metabolism. Portion control and following a balanced diet are ideal, as well as eating several small meals and snacks a day versus one or two big meals.
*Should I stop eating after 7pm?: The extra calories eaten at night by mindless snacking are the cause of weight gain, not the timing. It is better to eat more of your intake in the beginning and middle of your day to ensure you burn those calories off, but it is ok to have a bedtime snack and actually a good idea to help keep your blood sugars stable through the night. Now making a healthy choice and watching how much you eat matters, not necessarily the timing!
*Will a fad diet jumpstart my weight loss?: Following a restrictive diet that eliminates major food groups and restricts calories to an extreme is not helpful! In order to lose weight you need to create a negative energy balance (burn more than you are taking in), but restricting your calories too much (less than 1000-1200 cal/day) will put your body into starvation mode and make weight loss more challenging. Portion control, balanced, healthy eating are truly key to success long term!
-Kelsey
