by kelsey | Feb 11, 2015 | Etc.
As a reminder, Deidra and I will be speaking today at the Farm Show at 1:30pm (see yesterday’s post for more details). If you can’t come today, there is another opportunity next week! I will be presenting a nutrition talk through Lake Area Tech’s Community U program next Tuesday, February 17th at 6:30pm at LATI Room 433. The cost is $5 and registration details are below. I will be discussing nutrition tips, recommendations, and ways to incorporate healthy eating habits into your day to day routine and lives! I would love to have you join me! Be sure to get registered and prepare for a fun and educational night!
-Kelsey Raml, MS, RD, LN
TO REGISTER:
Go to www.lakeareatech.edu and click on the Community U tab to register online.
Must be pre-registered and payment received in full prior to class. No refunds.
FOR MORE INFORMATION:
882-5284 ext 320 or
email bispingc@lakeareatech.edu
by kelsey | Feb 10, 2015 | Etc.
Deidra Van Gilder, our Doctor of Pharmacy and myself will be giving a free talk tomorrow (Wednesday) at the Watertown Winter Farm Show. This will be an opportunity for you to “Ask the Experts!” and get all of your hot topic nutrition and pharmacological quesitons answered! Come see us tomorrow, Wednesday, February 11th at 1:30pm at Classroom A in the Extension Complex. We look forward to seeing you all there!
-Kelsey
by kelsey | Feb 5, 2015 | Cooking Tips, Diet, Food, Heart Health, Weight Management, Wellness/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 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, 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. 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 2400mg/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 | Feb 4, 2015 | Etc.
In about a month, March will be here and it will be time for us to start our spring program of STRIVE 2 Survive! Spring STRIVE starts March 10th and enrollment is just starting. Our 12 week program starts March 10th and we will meet in person every other Tuesday at the County Fair Banquet Hall from 5:30-6:30pm (see dates below). The weeks we do not meet, you will be given a take home lesson mailed or emailed to you, thus every week you will be given education, tips, etc on nutrition and activity. In addition, we include lab work (total lipid panel and glucose) and body composition testing (weight, height, BMI, blood pressure, fat%, and muscle mass) at the beginning and end of the program. The total cost is $130, which includes all lessons, lab work, and body composition testing.
Our main goal is to help you learn how to live a healthier lifestyle that promotes disease prevention, longevity, and quality of life. Weight loss, improved lipids, improved glucose, improved blood pressure, and improved overall health are all results of our program.
If you are interested or know of someone who is, please contact us anytime! You can call me directly at 884-4226 or email strive2survive@brownclinic.org. We are looking forward to another great session!
Spring 2015
March 10: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
March 24: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Scott Torness
April 7: “Your Equation to Success” Dr. Jon McAreavey
April 21: “Medications…to do or not to do” Deidra VanGilder, Pharm D
May 5: “A Walk thru the Wellness Wheel” Dr. Clark Likness
May 19: “Making Health a Way of Life” STRIVE Team
by kelsey | Jan 27, 2015 | Etc.
For those in the Watertown area, I will be giving a free nutrition educational talk at the Watertown Library at 7pm Thursday, January 29th. If you want to learn more about healthy eating and ways to improve your weight and wellness through improved nutrition, be sure to come join us Thursday! It is going to be a great event and I hope to see you there! -Kelsey
