by kelsey | Jan 20, 2016 | Diet, Goals, Motivation, Weight Management, Wellness/Health
New Years is always a great time for refocusing and setting those famous resolutions. I’m not a big fan of New Year’s resolutions because they typically aren’t followed long term. Many have already fallen off the wagon with their resolutions just a few weeks into January! Most often they aren’t followed long term because they aren’t realistic to follow. Weight loss is one of the more common resolutions. Controlling your weight long term can be done and does not have to be just a temporary thing! To lose weight permanently, you must make a commitment to gradually adopt a healthier way of life. Making small changes over time make it more realistic and able to stick with long term. Here are a few tips:
- Set realistic weight loss goals, such as 1 to 2 pounds weight loss/week so over the course of a month you are down 4-8lbs. Those who lose weight slowly, by eating less and exercising more, tend to keep their weight lost off.
- Eat fewer calories by cutting down on portions and/or decreasing the total amount of fat you eat.
- Do not skip meals. Eating 5 smaller meals a day helps to increase your metabolism.
- Keep low calorie, low fat snacks on hand, such as pretzels, raw vegetables with low calorie dips or fruit.
- Choose foods high in fiber such as whole-grain breads, cereals, pasta, rice, fruits, and vegetables.
- Eat a variety of foods to get all the nutrients you need.
- To ensure you are eating healthy, keep an accurate food journal. Write down everything you eat or drink. Be honest and accurate, otherwise the journal is not as helpful. The food journal will help you learn about your eating habits and help you assess the food choices you are making. You can do this online or using an app such as MyFitnessPal.
- Establishing a regular exercise routine is equally important. Aim for at least 30-60 minutes/day. Pick activities you enjoy doing to make it more enjoyable and fun!
- Stay positive! Focus on your reasons for improving your health and wellness and don’t let the little bumps along the way bring you down from achieving your goals!
-Kelsey
by kelsey | Jan 12, 2016 | Etc.
After a wonderful 12 week maternity leave, I am back to work and I look forward to working with you all again through our blog and Facebook updates as well as in person at the clinic! My clinic hours are still the same: Tuesday-Thursday 7:30am-7pm. If you are wanting to work on improving your nutrition, health, and wellness in the new year, give me a call or email me to set up an appointment! Individual appointments are billed to your insurance. Our next STRIVE session will begin March 15th. Stay tuned for more details as it gets closer.
If you have free time tomorrow, Wednesday, January 13th, come check out our clinic booth at the Rec Center Health Fair from 2-6pm at the Rec Center gym. Deidra Van Gilder and her pharmacy students will be offering a bone density screening (heel scan) and we will have lots of great resources to help you start the new year off on the right foot!
For those interested 🙂 — Corbin, my sweet baby boy, is pictured above at 2 months old and below is him this last weekend at 3.5 months old. Time flies when you’re having fun!
Kelsey Raml, MS, RD, LN
Registered Dietitian
kelsey.raml@brownclinic.org
Direct Dial: 884-4226
by kelsey | Oct 14, 2015 | Etc.
I apologize the nutrition side of the blog has been a bit quiet the last two weeks and it will continue to be quiet for a few months as I am now on maternity leave! Corbin Clark Raml joined us on September 29th. He was about two weeks early, but is healthy and doing great! In my absence, Shelby Johnson, Registered Dietitian, will be covering my nutrition services at the clinic. She will be seeing patients at Northridge on Tuesdays. She is from Revillo and I am sure will do a great job providing medical nutrition therapy to our patients. I look forward to getting back to work after the new year! -Kelsey Raml, MS, RD, LN
Shelby Johnson, Registered Dietitian
by kelsey | Sep 17, 2015 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Summer picnics get all the glory, but as autumn-loving Midwesterners, we prefer this colorful season for eating outside. There are cooler temperatures, fewer bugs, and not to mention some superb scenery and beautiful colors. Traditional picnic foods like fried chicken and potato salad can create chaos in your diet, so here are some healthy picnic ideas everyone can enjoy!
- Use nature’s bounty, the more colorful produce you add to your menu, the healthier the meal! Fill your picnic basket with produce like peaches, cherries, berries, watermelon, tomatoes, zucchini, peas, and fresh herbs.
- If you’re grilling take along vegetables such as Portobello mushrooms, red peppers, and onions. Roasted or grilled vegetables tossed with olive oil, vinegar, salt, and pepper as a great idea for a side dish or a topping on a grilled chicken sandwich.
- For some light and crunchy appetizers pack your cooler with a different variety of raw veggies like cucumbers (cucumber salsa is a great choice as pictured above!), carrots, celery, asparagus tips, and radishes. Take along a dip such as hummus or low-fat yogurt with herbs and spices.
- Try a different main dish, instead of grilling burgers or hotdogs, or grabbing a basket of fried chicken, pick up a roasted chicken or try making wrap sandwiches. Wraps are easy and can be nutritious if you make them with lean meat and stuff them with vegetables and salsa or light dressing. Some other ideas could be lean beef burgers, ground turkey breast, skinless chicken breast, and pork tenderloin.
- Resist the temptation to load your picnic basket with high calorie salads held together with mayonnaise, instead use dressings made with less oil and more vinegar or add other liquids such as fruit juice. In starchy salads substitute whole grain pasta for white pasta and sweet potatoes for white potatoes.
- An example of a healthier option for coleslaw could be to try using broccoli slaw and toss in some shredded carrots with a light, low-fat poppy seed or yogurt dressing for a great salad that will still be crunchy.
- Pack healthy beverages such as ice water, sparkling water, or unsweetened ice tea.
- Practice proper food safety by making sure your food arrives safely and that the cold items are packed tightly into a cooler. Enjoy the outdoors and the fresh air as it is a great chance to get some exercise and burn some calories. Go for a walk, toss a frisbee or football, go for a swim, or play a fun game with the whole gang!
-Written by Megan Tschakert, SDSU Dietetics Student
by kelsey | Sep 16, 2015 | Cooking Tips, Diet, Food, Heart Health, Weight Management, Wellness/Health
There is more to fall than the Halloween costumes and hayrides. From September to November the autumn harvest brings in a variety of healthful and delicious produce. In order to get the best of what fall has to offer, keep track of what’s in season near you. Here are some popular fruits and vegetables that are enjoyed most often during the fall season.
Apples are sweet, crunchy and packed with antioxidants and there are more than 7,500 different types of apples! The picture is of one of my favorites–honeycrisp apples! Beets are available year round but are at their best in the fall. When choosing the best beets look for firm, smooth bulbs attached to bright, crisp greens. Brussels sprouts and cabbage are packed with vitamin A and C. Cranberries are between the size of a blueberry and grape. They are at their best October-November but only a small percent make it to the produce section the rest are canned, dried, or turned into juice. Research shows that cranberry concentrate can prevent urinary tract infections and fresh cranberries can slow the growth of breast, colon, prostate, and lung cancers. Pears are high in soluble fiber, which helps lower bad cholesterol. Pumpkins offer a lot of alpha- and beta-carotene, which can be converted to promote healthy vision and cell growth. Rutabagas and turnips research suggests that they may help reduce the risk of prostate and lung cancers. Squash is a great source of potassium and helps prevent muscles from feeling fatigued and weak. Last but not least are sweet potatoes and they have the best flavor during the fall, their peak season. They are rich in beta-carotene, which can prevent vitamin A deficiency and promote healthy eyesight. Sweet potatoes are also rich in vitamin C and when baked in their skin provide about 5 grams of fiber. Be sure to take advantage of the produce this fall and try something new!
-Written by Megan Tschakert, SDSU Dietetics Student
