by kelsey | Mar 13, 2013 | Diet, Etc., Wellness/Health
Today, March 13th is Registered Dietitian Day! It’s a special day to celebrate the work RDs do and recognize how important an RD can be to you with your wellness goals! Last week, I had the opportunity to be a part of the Women in Science day at LATI. This day is for 8th grade girls who are interested in a career in science. There were several other professionals there and the girls rotated through our stations as they learned more about careers in science. Whenever I do talks like these, I usually get asked interesting questions, but the question that stood out to me most was asked by a very polite and nice young lady from Sisseton. She asked, “what made you decide to be a dietitian?” This question sparked my attention and I was happy to share with the group why I chose dietetics as my profession and how I got to where I am today. To celebrate RD day, I thought I’d share a little with you as well!
As many of you know, I grew up in a medical household where talking about anatomy, biology, health, and science was a daily and normal thing. We (my older brothers and I) would get to follow my dad on rounds at the hospital on Sundays before or after church and spend time roaming the clinic (this usually involved wheelchair races…we never broke anything or got hurt so don’t worry!) when he was charting after hours (this was the time of paper charts, not EMR!). I took as much science and math classes as I could in school and I was fortunate to take a nutrition class taught by Jensi Andrus my senior year at WHS. I was already interested in health and nutrition but this class really sparked my interest. I decided to go to Augustana College as a pre-optometry student majoring in Biology. I enjoyed my classes and the school, but something didn’t feel quite right. I took another nutrition class at Augie and knew from then on, that was what I wanted to do. In a matter of a few days I decided to change my major to dietetics and since Augie didn’t have dietetics, I transferred to SDSU. The transfer was one of the best things I have ever done as I also got the opportunity to compete on the new Varsity Equestrian team while I was there.
I am grateful to have the opportunity to work with a great group of people here at Brown Clinic and of course all of you! The best part of my job is seeing the improvements people make in their health, wellness and lifestyle just by improving what they eat and how much (and course exercising!). Nutrition can really play a key role in disease prevention and disease management. We can’t control our genetics but what we can control is the choices we make in regards to food and activity…and getting to be a part of these improvements is very fulfilling and well worth it!
So to celebrate RD Day, I challenge you to consume an extra serving of fruit or veggies today or get an additional 10-15 minutes of activity. Gradually work into these changes and they will eventually become habit!
-Kelsey
by kelsey | Mar 11, 2013 | Etc.
Just a reminder that our spring session of STRIVE 2 Survive starts tomorrow, March 12th! With the new season of spring approaching soon, it’s a great time to put the focus on a new you by learning more about eating right and exercising to help improve your health! We do still have room so if you are interested in learning more be sure to contact us at 886-8482 or strive2survive@brownclinic.org. The first lecture is tomorrow, March 12th at 5:30pm at the County Fair Banquet Hall. This will be our last session before we take a summer break. We look forward to working with another great group of people!
by kelsey | Mar 6, 2013 | Cooking Tips, Diet, Eating Out, Etc., Food, Weight Management
Last night’s STRIVE 2 Survive sparked a hot topic about fish options. Many of you are eating more fish right now than you ever do due to the Lenten season. Jeff, with County Fair had some excellent choices of frozen fish that we reviewed and discussed, but it also brought up the topic of fast food fish choices. All of these fish sandwiches are breaded and fried, but how to do know what’s better than others? I did a little research for you to help you make better choices. When you look at the chart below, please take note of the calories, total fat, saturated fat, trans fat (the only place that has trans fat is Culvers), sodium (recommended to stay below 2400mg/day), and cholesterol (recommended to stay below 300mg/day). The carbohydrates are coming from the bun and a little from the breading and can easily be dropped by taking off half of your bun. Other important things to note is that holding the tarter sauce can save you about 100 calories and 5-10g of fat. Another healthy choice would be to get a side salad, instead of fries with the sandwich. And even better would be to make your fish at home like my picture of grilled shrimp above. We’ll discuss cooking methods tomorrow, so stay tuned!
-Kelsey
Nutrient Comparison
References: restaurant’s websites, calorieking.com, and myfitnesspal.com.
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Nutrition Facts |
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| Food Item |
Calories |
Total Fat |
Sat. Fat |
Trans Fat |
Cholesterol |
Sodium |
Total Carbs |
Fiber |
Sugar |
Protein |
| McDonalds Filet of Fish |
380 |
18g |
3.5g |
0 |
40mg |
610mg |
39g |
2g |
5g |
16g |
| *McDonalds Filet of Fish-No Tarter |
290 |
9g |
2g |
0 |
30mg |
530mg |
38g |
1g |
5g |
15g |
| *McDonalds Fish Bites (snack size) |
280 |
13g |
2g |
0 |
25mg |
420mg |
21g |
1g |
0 |
11g |
| McDonalds Fish Bites (shareable size) |
740 |
39g |
5g |
0 |
70mg |
1260mg |
63g |
4g |
1g |
33g |
| Burger King Fish Sandwich |
590 |
31g |
5g |
0 |
45mg |
1480mg |
57g |
3g |
8g |
21g |
| Burger King Fish Sandwich-No Tarter |
410 |
12g |
2g |
0 |
30mg |
1240mg |
53g |
3g |
6g |
21g |
| *Taco Johns Fish Taco |
280 |
14g |
4.5g |
0 |
35mg |
1160mg |
29g |
2g |
3g |
10g |
| Arby’s Fish Sandwich |
570 |
25g |
4g |
0 |
45mg |
1010mg |
64g |
2g |
9g |
21g |
| Arby’s Fish Sandwich-No Tarter |
450 |
15g |
2.5g |
0 |
35mg |
730mg |
59g |
2g |
6g |
21g |
| Culvers Cod Filet |
663 |
40g |
7g |
1g |
76mg |
979mg |
47g |
1g |
5g |
31g |
| Culvers Cod Filet-No Tarter |
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553 |
27g |
5g |
1g |
58mg |
877mg |
46g |
1g |
5g |
31g |
| Culvers 3 piece Cod Dinner |
1929 |
132g |
22g |
2g |
196mg |
2444mg |
108g |
8g |
18g |
75g |
| Culvers 3 piece Cod Dinner-No Tarter |
1553 |
96g |
16g |
2g |
148mg |
2172mg |
106g |
8g |
18g |
75g |
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by kelsey | Mar 5, 2013 | Etc.
With spring approaching and the change in time with daylight savings this weekend, we look forward to longer days with more sun, warmer temperatures, snow melting, green grass, and birds chirping. Spring is a time for new life with baby birds, calves, and lambs….it can also be a time for a new you! Our spring session of STRIVE 2 Survive starts a week from today, March 12th at 5:30pm at the County Fair Banquet Hall.
STRIVE 2 Survive is our 12 week wellness program where we meet 6 out of the 12 weeks (see calendar tab for full list of dates). The meetings are always Tuesdays from 5:30-6:30pm at the County Fair Banquet Hall. The weeks we don’t meet you get a take home lesson mailed or emailed to them, so every week you will get lessons on diet and activity. We also incorporate lab work (full lipid and glucose) and body composition testing (weight, BMI, fat%, fat mass, muscle mass, waist circumference, and BP) at the beginning and end of the program. We recommend weighing weekly for those who are working on weight loss, but it is not required as we are more of a wellness program focused on promoting lifelong habits, not a biggest loser type of program that is mainly focused on losing the weight fast. The cost of our 12 week program is $130 which includes all of the lessons, lab work, body composition testing, and a t-shirt. We have seen great results in improvement of lipids, glucose, BP, and weight (see the feedback and results tab for more info!). This will be our last session before we take a break during summer.
If you packed on some extra pounds during winter, need to re-boot your New Year’s resolution, or just want to get in shape for summer, let us help you! If you are interested or want to learn more, please contact us at 884-4226 or strive2survive@brownclinic.org.
-Kelsey
by kelsey | Feb 27, 2013 | Etc.
In two weeks, we will be starting our spring STRIVE 2 Survive program. I enjoy working with every group, but the spring groups always brings a bit more excitement to them as the weather starts getting nicer, we think about getting in shape for summer, we can start using the sidewalks and roads for exercises again, etc. Our 12 week program is really geared towards disease prevention while promoting life-long healthy habits. If you or you know of a friend or family member that could benefit from the program, please contact us to get enrolled! It’s time to put your health first and make a commitment to live a healthy and long life!
One of my favorite pieces of feedback we have received was from a couple who participated in STRIVE 2 Survive. Looking good on the outside is one part of this, but we are just as concerned about your insides looking good and STRIVE 2 Survive can help make a positive impact with this!
”As participants of Strive 2 Survive I would like to share a story with you. I know alot of people including myself think that if we change our eating habits & exercise we will lose weight and if/when that doesn’t happen we wonder why we even try and sometimes throw in the towel. However, recently my husband went into the clinic with tightness in his chest and because of his history of heart disease they decided to do an angiogram to make sure his current stents were not blocked again or that the arteries that had some previous blockage had not gotten worse. To our surprise we found out that in fact blockage was not the cause and that the arteries actually showed less blockage than the previous angiogram taken 2 years ago proving that although you may not see the changes from the outside, you are making big changes inside! Thank you so much for the class, I’m sure it is helping make changes in many people.”
To get signed up for the spring session, be sure to contact us today! You can contact us through the blog contact, email at strive2survive@brownclinic.org, or call 884-4226.
-Kelsey
by kelsey | Feb 14, 2013 | Etc.
Happy Valentine’s Day! The day of love is the perfect day to tell your loved ones how much you care about them. The clinic has been bustling today and yesterday with flower deliveries and it’s exciting to see others share their love for one another! Hearts are the main icon or image of Valentine’s day and it’s a good reminder to do some self-reflection on your own heart. Eating healthy and exercising are essential for promoting a healthy heart (see my tips on my previous post about heart healthy recommendations at https://s2sbrownclinic.com/2013/02/promoting-a-healthy-heart/ ). So in celebration of the day of love, we encourage you to take a little time for yourself and get a good workout in to keep your heart healthy. Instead of candy, have a piece of fruit…or if you must, have a smaller piece of candy or choose a healthier version such as dark chocolate. You could pair the two together and have dark chocolate covered strawberries…a real treat! Slowly working at achieving a healthier self will help you be around a lot longer to share your love with your family and friends!
-Kelsey
