by kelsey | Feb 13, 2013 | Etc.
We are excited to announce our spring dates for STRIVE 2 Survive! Our spring session will be starting March 12th and we invite you to join us! Our 12 week wellness program includes 6 in person lectures and 6 take home lessons, lab work at the beginning and end of the program (full lipid and fasting sugars), and body composition testing (weight, BMI, fat%, fat mass, muscle mass) at the beginning and end of the program. Our participants have shown improvements in weight, blood pressure, cholesterol, sugars, and overall health and wellness (see their feedback under the INFO tab!). Let our top notch multi-disciplinary team help you learn to eat healthier, be more active, and achieve a healthier self inside and out!
Lecture Dates:
March 12: “Healthy Eating Made Easy” ….Kelsey Raml, MS, RD, LN
March 26: “Exercise for the Health of It” ….Dr. Dan Reiffenberger
April 9: “Medications…to do or not to do” ….Deidra Van Gilder, PharmD
April 23: “Your Equation to Success” ….Dr. Jon McAreavey
May 7: “A Walk Thru the Wellness Wheel”….Dr. Clark Likness
May 21: “Making Health a Way of Life” ….STRIVE Team
If you are interested in learning more, be sure to contact us today!
-Kelsey
strive2survive@brownclinic.org
884-4226
by kelsey | Jan 3, 2013 | Etc.
We have been busy with the enrollment for our winter STRIVE program, however there is still room! If you are interested and/or want to get signed up, be sure to contact us to reserve your spot! Our first lecture is January 8th at 5:30pm at the County Fair Banquet Hall. We are looking forward to working with another great group!
by kelsey | Dec 28, 2012 | Etc.
Are you starting to think about your New Year’s resolutions or yearly goals? Most likely something about your health is on that list and we are here to help you! We will be starting our Winter STRIVE 2 Survive program January 8th and this is the perfect opportunity to help you start the new year out right by putting your health at the top of the list!
STRIVE 2 Survive is a program for anyone who has a heartbeat! Whether you have a disease such as diabetes or heart disease, want to lose weight or maintain weight, or just want to learn more about nutrition and eating healthy, we are here for you! We meet 6 out of the 12 weeks and the weeks we don’t meet, you get a take home lesson emailed or mailed to you so every week in the 12 week program, you get a lesson on activity and nutrition. Our speakers include several physicians, our Pharmacist, Physical Therapists, and myself-the dietitian….providing you with a top notch multi-disciplinary team! In addition to the education, lab work (fasting glucose and lipid panel) and body composition testing (weight, height, BMI, waist circumferce, BP, fat %, and muscle mass) are included pre and post program for a total cost of $130.
If you are interested in learning more, feel free to contact us to get enrolled! Wellness is not always easy, so if you are struggling or need a kick start to your new year, let us help you!
You can contact us through the blog contact, you can email us at strive2survive@brownclinic.org or call 884-4226.
Happy New Year!
-Kelsey
by kelsey | Dec 18, 2012 | Etc.
We are gearing up for an exciting new year by starting our STRIVE 2 Survive wellness program on January 8th! STRIVE 2 Survive was initially started by Dr. Dan Reiffenberger and evolved into a complete wellness program when I came on board with the Brown Clinic a few years ago. We piloted the program with our own employees and then decided to provide it for our patients and fellow residents of NE South Dakota. Along the way, we have had the opportunity to work with a few hundred people in efforts of helping them live a healthier lifestyle which aids in disease prevention and longevity.
STRIVE 2 Survive is a program for anyone who has a heartbeat! Whether you have a disease such as diabetes or heart disease, want to lose weight or maintain weight, or just want to learn more about nutrition and eating healthy, we are here for you! We meet 6 out of the 12 weeks and the weeks we don’t meet, you get a take home lesson emailed or mailed to you so every week in the 12 week program, you get a lesson on activity and nutrition. Our speakers include several physicians, our Pharmacist, Physical Therapists, and myself-the dietitian….providing you with a top notch multi-disciplinary team! In addition to the education, lab work (fasting glucose and lipid panel) and body composition testing (weight, height, BMI, waist circumferce, BP, fat %, and muscle mass) are included pre and post program for a total cost of $130.
If you are interested in learning more, feel free to contact us today to reserve your spot! Wellness is not always easy, so if you are struggling or need a kick start to your new year, let us help you!
-Kelsey
strive2survive@brownclinic.org
884-4226
Lecture Dates:
Jan 8- Dr. Dan Reiffenberger “Exercise for the Health of It”
Jan 22- Kelsey Raml, MS, RD, LN “Healthy Eating Made Easy”
Feb 5- Dr. Clark Likness “A Walk thru the Wellness Wheel”
Feb 19- Dr. Jon McAreavey “Your Equation to Success”
Mar 5- Deidra VanGilder, PharmD “Medications…to do or not to do”
Mar 19- STRIVE Team “Making Health a Way of Life”
by kelsey | Dec 5, 2012 | Etc.
There are many different kinds of multivitamins and it’s hard to know which one is best for you. We always prefer you to get the vitamins and minerals from real food over supplements, so striving for a well balanced diet that is rich in fruits and vegetables, whole grains, low fat dairy, and lean proteins is the first step. If you are cutting calories to lose weight, you have a health condition that needs additional vitamins or minerals, or you just want to stay healthy and aid in disease prevention, a MVI may be for you. There are two types of vitamins: fat soluble and water soluble. Fat soluble vitamins include vitamins A, D, E, and K and can be stored in our bodies. Water soluble vitamins such as the B vitamins and vitamin C cannot be stored in the body, which means we can only store so much and when excess is consumed, they are excreted out. This concept is very important to understand as often times, you may be wasting your money on a supplement if you are already getting adequate amounts through your diet. We recommend discussing your supplements and vitamins with your doctor, pharmacist, or dietitian to make sure you are on an appropriate regime.
Deidra Van Gilder, Pharm D discusses vitamins in our STRIVE lectures and here is her take on the various kinds:
- Basic: contains essential vitamins from vitamin A to Zinc
- Women’s- more Calcium and Vitamin D to help support breast and bone health
- Men’s- more Lycopene for prostate health
- Silver (50+)- Supports eye health, bone health, and B vitamins for energy…Deidra recommends the Centrum Silver as an excellent one for this population.
- Prenatal- More folic acid, iron, and DHA (omega-3) to help support child growth
- Performance/Energy/Metabolism- Contain some herbals thought to help increase energy as well as extra B vitamins…be sure to ask your health care team about these before taking them as they may interact with your meds or contain extra caffeine.
- Cholesterol/Cardio- Contain phytosterols to help lower cholesterol
** Vitamins vary in the levels of vitamins/minerals they contain
** Look at the amount of calcium and vitamin D in each vitamin
** Some multivitamins don’t contain iron
** Grocery store generic vitamins are ok to buy
As you can see there are many different types of vitamins. The supplement industry is not regulated by the FDA like prescription drugs are…thus it is essential to consult your health care provider before taking supplements to ensure it is appropriate for you.
-Kelsey
by kelsey | Dec 4, 2012 | Etc.
Thank you to all who have submitted topic requests for our blog! We love to hear from you and welcome you to submit questions anytime! The invite is always there, so if there is a specific health topic you’ve been wondering about, please email us, comment on the blog, or call us and we’ll be sure to cover it!
One of the questions was referring to supplements. What is recommended, how much, etc. Our Doctor of Pharmacy, Deidra Van Gilder, Pharm D covers this topic in our 12 week program, so the following information is from the expert herself!
Fish Oil
Fish oil contains two important components: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Another substance called ALA (alpha-linolenic acid) may be as effective as DHA and EPA although it doesn’t have as much evidence for its use. ALA is the component of flax seed that is thought to lower cholesterol.
Foods that contain Fish Oil: Anchovies, Carp, Catfish,Halibut, Herring, Salmon, Albacore Tuna
- There is strong evidence for the use of fish oil to reduce blood pressure. DHA has more benefit in lowering blood pressure than EPA.
- There is strong evidence for the use of fish oil to lower triglycerides and increase HDL. Be aware that it may increase LDL.
- There is strong evidence for the use of fish oil in primary and secondary cardiovascular disease prevention.
- There is some evidence for the use of fish oil in rheumatoid arthritis to reduce morning stiffness and joint tenderness. It is the most beneficial when used in conjunction with anti-inflammatory medications.
Dose:1000 – 4000 mg daily (Use divided dosing in increments of 1000 mg as that is all that can be absorbed at a time). Keep medicine in freezer to avoid burping fishy taste. Each capsule should contain at least 1g of DHA and EPA combination.
Adverse Effects: GI upset, loose stools, nausea, alterations in glycemic control, hypotension
Interactions: Warfarin, aspirin, clopidogrel
Calcium
Calcium is important for bone health. It is not produced by the body.
Foods that contain Calcium:Dairy Products, Salmon, Dark Green Leafy Vegetables, Sardines, Calcium Fortified Foods
Recommended Dietary Allowance (RDA) for Calcium
Men age 19-70: 1000 mg
Men age 71 & older: 1200 mg
Women age 19-50: 1000 mg
Women age 51 & older: 1200 mg
The two most commonly used forms of calcium for supplementation are calcium carbonate and calcium citrate. Calcium carbonate is well tolerated especially when taken with a meal. It is the calcium supplement of choice in poor renal function. Calcium citrate may be taken on an empty stomach. It should be avoided in poor kidney function. Calcium citrate is the recommended choice if patient is taking a PPI or other medication to increase the gastric pH.
Adverse Effects: Upset stomach
Interactions: Tetracycline antibiotics, atenolol
Vitamin D
Vitamin D helps the body maintain normal levels of calcium and phosphorus.
Foods that contain Vitamin D, Fish, Eggs, Fortified Milk, Cod Liver Oil
As little as 10 minutes of sun exposure per day can also prevent vitamin D deficiencies.
Recommended Dietary Allowance (RDA) for Vitamin D
Men & Women age 19-70: 600 IU
Men & Women age 71 & older: 800 IU
- There is some evidence for the use of Vitamin D3 ointment for controlling skin cell growth in patients with psoriasis with skin lesions resistant to other therapies.
Adverse Effects: Nausea
Interactions: Digoxin, cimetidine
Flaxseed: reduces total cholesterol and LDL cholesterol. The fiber content aids in cardiovascular health.
Recommended dose: 1 tablespoon of freshly ground (may use coffee grinder) flaxseed 2-3 times per day. May be mixed with food or in 6 oz of liquid.
Flaxseed oil: 15-30 mL/day. We typically recommend the ground flaxseed over the oil as it offers greater benefits than the oil does.
Side Effects: Increases the number of bowel movements, constipation if insufficient fluid intake.
Tomorrow I will discuss the various multivitamins and how to pick the one that is best for you. Stay tuned!
-Kelsey
