by kelsey | Mar 25, 2015 | Etc.
Last night’s treats at STRIVE 2 Survive were great! The above picture is of Peanut Butter Energy Bites, much like a protein ball that is good for pre or post workout. They were very tasty and healthy, be sure to give them a try!
Peanut Butter Energy Bite
1/2 c powdered peanut butter
1 Tbsp creamy peanut butter
1/3 c honey
1 tsp vanilla
1 c old fashioned oats
2/3 c shredded coconut, optional
1/2 c ground flaxseed meal or chia seeds
6 Tbsp mini chocolate chips
Optional–whey protein powder.
Directions: In a mixing bowl, stir together peanut butter, honey, and vanilla. Add oats, coconut, flaxseed, and chocolate chips. Transfer mixture to fridge or freezer and chill until set. Remove from fridge and shape into 1 inch balls. Store in fridge in air tight container.
Fresh Veggie Wraps
1 ripe avocado, peeled, pitted, and diced
1 Tbsp light mayo
1/2 tsp salt
1/2 tsp garlic powder
1/4 tsp onion powder
1/8 tsp cayenne powder
8, 8 inch wheat flour tortillas
2 tomatoes, diced
1 cucumber, sliced
1 green pepper, cut into strips
Head of lettuce, chopped
1 8oz package fresh mozzarella chese, sliced
Directions: prepare spread, mash diced avocado, mayo, salt, garlic powder, onion powder, and cayenne pepper in a bowl until well blended. Assemble wraps, spread tortillas with a layer of avocado spread. Place diced tomatoes, cucumber slices, bell pepper strips, lettuce, and mozzarella cheese slices onto each wrap, leaving about 2 inches of space at the bottom. Fold bottoms up. Roll tortillas over vegetables firmly to enclose fillings.
All ingredients can be found at County Fair Foods! Enjoy!
-Kelsey
by Dan | Mar 16, 2015 | Etc.
Sarah will turn 50 tomorrow! Another St Patrick’s birthday…another reason why she is special. I surprised her today with an early birthday party celebration at clinic…food, cake by my nurse, and decorations for the event.
I think she was surprised. My nurse Chris did a great job on the cake!
On special occasions like this, it is OK to splurge a little. After all, birthdays only happen once a year, and then when it is number 50, you have to celebrate more. When it is St Patrick’s day tomorrow, you have to have the place with even more decorations. Here are some of the ones we had out so far.
I think she enjoyed it! On my last post I talked about taking time to reflect back on what is important, and not to sweat the small stuff. You take life as it comes, and you celebrate those important days when they come, and with the people who are important to you. Sarah and I will be married 25 years come October, and things only get better. She is my wife, my partner, the mother of my kids, my training partner…my everything! I am going to enjoy her as long as I can.
Remember your friends along the way, the people who have helped make a difference in your life. Setbacks can occur at times, and we have to remember how health is fragile, and to keep working on things as best we can. Sometimes life throws us a curve ball, and you have to bounce right back to face it head on, and not dwell on those things we can’t change. Just keep going forward. Right Tom?????
Just remember…we need to work harder on those things that we can change! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2726
by kelsey | Mar 4, 2015 | Etc.
There’s still room in our Spring STRIVE 2 Survive session that starts March 10th ! Details are below or feel free to call or email if you have questions and/or want to get enrolled! Let us help you get back on track with your wellness and health goals!
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 | Feb 24, 2015 | Etc.
Spring STRIVE starts March 10th and enrollment is underway! 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 Dan | Feb 19, 2015 | Etc.
I always knew strength training was important to my exercise plans, but I did not realize just how much. I had always tried to do days where I would incorporate lifting weights, thinking I was doing it right. Boy, have I been wrong. I joined a new program at Anytime Fitness, titled Fundamentally Fit. It is a program that incorporates body weight exercise, mobility, proper lifting technique for squats, both back and front, dead lifts, and over head presses, just to name a few. I have been doing this now for 6 weeks, and can really tell how much stronger I am, not only for routine daily things, but for my running. I wanted to improve my running, which was the main reason I started. I was incredibly sore the first week, thinking what I had previously been doing was helping, when actually I was not even close. This class has been immensely helpful, and I am reaping the benefits of it now.
I had read an article put out by Runner’s World that listed 5 exercises that all runners should, but never do. They include deadlift, squats, lunges, planks, and push ups. We are incorporating all of these beginning the first week in this class. Here are some shots of me doing some of these:
Jake Tesch, Physical Therapist for 4 Life Therapy, created the course, and is one of 3 instructors for it. I have learned a ton! More importantly, I am learning how to do it the right way so as to not get hurt. I was sore following these new exercises, but not hurt, and there is a difference. I am gaining strength and flexibility, and feel very good about myself. There is no way I would have even attempted to do some of the exercises we have been doing in this class on my own. I was afraid to get hurt. I won’t say I am not hesitant yet, but I am doing it, and learning, and gaining the rewards. If interested, contact them at Anytime Fitness. Maybe I will see you in the class. See what it is all about. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2701
by Dan | Feb 15, 2015 | Etc.
One of my new training partners has been gradually getting bigger. Zeus has been worked up to 3 miles walking, and when Spring comes, we will start running. Here are some of the latest pictures or him.
Here he is relaxing, and chewing on one giant bone! He is well over a 100# now. We are a force out on a walk, and have to be especially careful on the ice, or he will take you right over. Here are some profile shots of him, just in case anybody thinks his look may not be intimidating.
This first one is him looking out the window when anybody comes up to the house. He is on instant alert.
And Zeus on alert when we went out last week for a walk when the temps were so nice. He is one strong dog. We usually did 2 miles at a time with him, but I went 3 with him last week, and he covers about 4 miles darting everywhere, and he was wiped after that. Fell asleep starting at 7 PM for the night, but then ready to go again by 6:30 AM. Another devoted training partner, as he becomes very upset if he does not get to go for a workout with you. I have to admit, it has been a lot of work. He is starting to come around and learning. 10 months old now. Looking forward to when all snow and ice will be gone for the season. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2697
