by kelsey | Feb 11, 2014 | Diet, Weight Management, Wellness/Health
Last Friday, Prairie Lakes Hospital hosted a fabulous event for women with the featured speaker being Julie Hadden from Season 4 of the “Biggest Loser.” She gave a great talk highlighting her experience but also discussing her own journey with weight management. Despite being on the hit reality show and losing a lot of weight in a non-traditional way (most of us don’t get the chance to go to a facility where all you do is focus on weight loss 24/7 for months on end!), she was very real about her own journey including the ups and downs and offered some excellent advice to us listening. Much of this great advice is what we recommend in our STRIVE 2 Survive wellness program; and much of this has to relate to the stages and readiness to change and the psychological component that weight management revolves around. I took notes as she talked so I hope this gives some of you who didn’t attend some “food for thought” in regards to advice for weight management.
- Your body is a temple, don’t treat it like a fairground. 🙂 This is a favorite of mine.
- Make small goals and celebrate them along the way. They will result in big success over time.
- Find your motivation and run with it–could be kids, family, job, personal hobbies, etc…find what motivates you and use it to help you be successful!
- Don’t wait for winter to end….or Monday to come. Start NOW!
- Calories are like money. Would you throw $200 in a slot machine at the casino? …Most of us would say no, so think of calories like you do money…don’t throw them away on useless foods! Treat calories with caution and make the most of them, like you would money.
- Move more, eat less = weight loss
- Surround yourself with positive people who make positive influences.
- Change your environment to promote healthy living.
- Believe you’re worth it! You ARE worth the effort!
If you want more help, guidance, education, and support with your wellness and weight efforts consider joining our 12 week wellness program starting March 4th! We will help you live a healthier life!
-Kelsey
by kelsey | Feb 6, 2014 | Diet, Weight Management, Wellness/Health
Yesterday I heard a lot of buzz about the look of NBC’s “Biggest Loser” participant Rachel. I am not a big fan of the show and I do not watch it, so I after I had heard from a few different people about their opinions, I decided to do some internet research to see what the buzz was all about. Rachel who is 5’4″ tall, initially weighed 260lbs and left the ranch weighing in at 150lbs. She lost an additional 45lbs at home before the finale aired, results in a weight of 105lbs. Many were saying she looked underweight, unhealthy, and some even used words such as anorexic or eating disorder. Those last two words are something I never take lightly as eating disorders are just as complicated as being overweight as they have many psychological factors to them, making them very challenging to deal with.
Well I was curious to see if she really was underweight so I did the BMI calculation and yes, she surely was…her BMI is 18, which means she is truly underweight according to this calculation. A healthy BMI is between 18.5-24.9. Even her trainers from the “Biggest Loser” wouldn’t comment on her weight loss (http://www.people.com/people/article/0,,20783820,00.html) which was very interesting to me. I am sure she feels like a whole new person but going from one extreme to the other in a short period of time is very unhealthy for our body and I think that’s what had most people concerned. Especially since she is in the eye of media and this can provide a lot of mixed messages to our population.
I have never been a fan of biggest loser type of programs as they are hard to stick with and most people do it for a short period of time (typically to win some money) and eventually revert back to their old ways while never adapting their lifestyle or habits. I know the good ol’ fashioned method of weight loss that I promote ie- healthy eating in moderation and regular activity results in a slower weight loss (1-2lbs/week), but it is something that most people can stick with and is a healthier way for our body to lose weight as we slowly adjust allowing our bodies to be more apt to keep the weight off in the long run. Our 12 week STRIVE 2 Survive program promotes balanced and healthy living. We teach you how to improve your diet and activity in ways that you can stick with and be successful long term. We never keep track of a total weight loss per session because that is not our goal. Instead we focus on individual improvements in body composition and lab work. There is always going to be the next best weight loss pill, method, or tool, but before you get involved, I encourage you to think twice and ask yourself if it’s something that you can stick with, is it realistic, is it healthy, etc. If you want to achieve a healthier body and a healthier weight in a healthy way, consider joining our 12 week wellness program starting March 4th! We can help you achieve a healthier lifestyle long term!!
-Kelsey
by kelsey | Jan 30, 2014 | Cooking Tips, Diabetes, Diet, Food, Weight Management
One of the most challenging aisles in the grocery store is the cereal and granola bar aisle as there are so many choices and it’s hard to know what’s good and what’s not! For those regular followers of our blog, you probably know by now that you should choose a whole grain cereal, but from there…how do you decipher which choice is better than another?! Well, let’s start with the basics…you want to avoid any of the real high sugar cereals such as Lucky Charms, Cocoa Pebbles, etc due to their high levels of white, refined sugars.
Here are some tips to help you make a healthy choices:
• 8 grams (g) of sugar or less/serving, if the cereal contains 3 g or less of fiber/serving
• 16 g or less of sugar/serving, if the cereal contains 5 g or more of fiber/serving
Note: raisin bran contains 20 g of sugar/serving and is the exception to the rule—still a great choice due to its higher fiber content)
• Instant hot cereals should contain no more than 100-150 milligrams (mg) of sodium/serving. A better choice is cooking oatmeal the old fashioned way on the stove from the canister as the instant packets have a lot of sodium.
In addition, be sure to fully read the nutrition facts label and not rely on the manufacturers marketing claims as they can often be misleading!
A way to make breakfast a more balanced meal is to add a source of protein and a serving of fruit to your meal. With the balance of protein, fiber found in your cereal, and some natural sugars, you are set to start your day off in a great way!
-Kelsey
by kelsey | Jan 23, 2014 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health, Winter
The weather is the “talk of the shop” lately as it seems like we have had blizzard conditions every day or every other day and the temperatures are bitter cold. This undesirable weather sure makes us cranky and crabby as we wait for warmer temps and spring to come. It’s very hard to get motivated to do anything on cold and blustery days as we’d rather just curl up in a blanket in our sweatpants and watch a movie. Even though we may feel like being a bum, it’s still a good time to get a little workout in which will help raise your body temperature and give you more energy throughout the day. The activity can also produce natural endorphins boosting your mood and improving the symptoms of seasonal affective disorder.
We also typically eat more soups, stews, and hot-dishes on days like this. If you are watching your waist line, it’s important to be careful of how much you consume of these foods as they can be high in calories, fat, and carbs… depending on how you prepare them. Broth based soups and stews are lower in calories and fat than cream based. In addition, if you’re making a hot dish, you may consider cutting calories by choosing fat free soups to add to your dish, such as fat free cream of chicken or mushroom soup. They also have low sodium varieties of these so if you’re watching your blood pressure or sodium intake, you may consider using this variety. And, as always, be sure to incorporate your lean proteins and plenty of fruits and veggies to your meal. You may consider doubling the veggies in your soups to make them a bit heartier and healthy. Two of my favorite cold weather meals are my mom’s beef stew that has carrots, peas, potatoes, onion, and roast meat and her chicken noodle soup that also has plenty of veggies with white meat chicken. Nothing beats either of these on a cold winter day!
Lastly, if you are not meeting the daily recommendations for health based on MyPlate, you may consider adding a multivitamin to ensure you are meeting your nutrient needs to help you stay healthy. Be sure to choose one with Vitamin D as most of us are low in D due to the lack of sunlight we see in the winter months.
Stay warm and safe!
-Kelsey
by kelsey | Jan 16, 2014 | Diet, Weight Management, Wellness/Health, Winter
On a blustery day like today, I can’t help but imagine myself on a beach (like the one in my picture I enjoyed last winter in Mexico), drinking a tasty fruit drink, and soaking up the sun. Instead I am inside, with wool socks on and a warm and snuggly sweatshirt. The lack of sun, cold temps, and blizzard temperatures can really bring our spirits down. Here are some tips to help you spark your spirit and stay motivated with working on your wellness goals.
- Get active! Activity produces natural endorphins that boost mood and it will aid in a healthy heart and weight. Try getting at least 30 minutes of activity in a day…if you can do more, the better. Vary your activities to decrease the chances of boredom.
- 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 seasonal affective disorder, 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, 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. Stay positive, eat right, exercise, and get out…those winter blues will be gone before you know it!
-Kelsey
by kelsey | Jan 14, 2014 | Cooking Tips, Diet, Food, Weight Management
It’s the end of the day and you’re tired and ready to relax on the couch, but you must first cook yourself supper….a daunting task at times. You’re not sure what to make and you really don’t feel like putting a whole lot of effort or time into it, so you settle for a frozen meal, boxed dinner, or calling in pizza. Sound familiar? I too have felt this way and it’s a terrible feeling! You know you need to make healthy choices, but you lack the energy to do carry them out so you resort to an unhealthy, quick and convenient type of food. On the days I am in the clinic, I typically get home around 7:15-7:30pm as I work till 7. The last thing I feel like doing is spending hours in the kitchen working on a meal. To help me make better choices and save on time, I have turned to meal planning and batch cooking. On a weekend day that I have a little bit of time, I look at my schedule for the next week and figure out a basic plan of what I’m going to make or have prepared based on the schedule. On the days I have a little more time for making supper, I choose a meal that may involve a little more prep time. On the days I am short on time, I choose a quicker meal. I then make sure I have everything needed to make those meals and that always includes the basics meal planning step of ensuring I have a fruit, vegetable, whole grain, and lean protein. I like to use frozen veggies as they are something I can always have on hand and the steamer bags are easy to pop in the microwave and cook up in a few minutes. You will want to take your meat out of the freezer to un-thaw (in the fridge!) and you may even consider doing some prep work if you can.
To help you understand how this is put into action, I will give you some examples. This weekend, I decided I was going to have spaghetti and salad one night, chicken noodle soup and grilled paninis one night, and another night chicken tacos. I took the lean hamburger out to thaw for the spaghetti and made sure I had salad on hand. I made a batch of chicken noodle soup so that it’s all ready to eat when we are ready and I slow cooked a few chicken breasts in the crockpot so they were ready for the tacos. When it comes to supper time this week, I am ready! I have everything prepped and on hand now to make meal time enjoyable and healthy. Some other options for batch cooking are to brown up 2lbs of lean hamburger and use them in several recipes over the course of the week: tacos, chili, spaghetti, etc. You can also do this with chicken. Another favorite of mine is pork loin or roast. Slow cook it on the weekend and then it’s ready to go to make into soups, have with some potatoes and green beans, make into sandwiches and add a salad or soup to it, etc. Make sure you incorporate your fruit and veggies with your meals!
It may take some getting used to, but if you haven’t already, I encourage you to batch cook and meal plan. You will be amazed by how much easier and enjoyable supper time is!
-Kelsey
