by kelsey | Jun 21, 2012 | Etc.
We aren’t trying to rush summer, however we wanted to let you know we have set our dates for our fall session of STRIVE 2 Survive! We will start the Tuesday after Labor Day, September 4th, with pre-registration starting in August. The schedule is listed below. All meetings are held from 5:30-6:30pm at the County Fair Banquet Hall. The weeks we don’t meet, you will receive a take home lesson emailed or mailed to you. We also include body composition testing and lab work (cholesterol and glucose) at the beginning and end of our program.
If you are interested in learning more about our wellness program, you can contact us through our contact link on this website, email us at strive2survive@brownclinic.org or call 884-4226. We have seen tremendous improvements in blood pressure, blood sugars, cholesterol, and weight so if you want to put YOU first and work on achieving a healthier lifestyle, we’re here for you!
2012 FALL DATES
September 4 – Dr. Dan Reiffenberger “Exercise for the Health of It”
September 18- Kelsey Raml, MS, RD, LN “Healthy Eating Made Easy”
October 2 – Dr. Jon McAreavey “Your Equation to Success”
October 16 – Dr. Clark Likness “A Walk thru the Wellness Wheel”
October 23 – Deidra VanGilder, PharmD “Medications…to do or not to do”
November 13– STRIVE Team “Making Health a Way of Life”
by kelsey | May 17, 2012 | Etc., Exercise, Wellness/Health
As most of you know Dr. Dan and his wife, Dr. Sarah are exercise fanatics! They truly take their health seriously and make an effort to practice what they preach to their patients daily. Our STRIVE Team often times jokes about how we may not feel like we have the time or energy to exercise, but then Dr. Dan pops into our head and we hear his saying from our first STRIVE lecture: “get out of bed, get out the door, and get moving!” ….and then we think about how busy he is and that he finds time to exercise daily, and suddenly our little time management issue and lack of energy aren’t so big of a deal anymore! Dr. Dan is truly an inspiration to us and we thank him for helping get all of us excited about exercise. Even if you aren’t able to run or bike 20 miles like he does, he inspires us to get moving and do something we enjoy! Dr. Dan will be running the Fargo Marathon this weekend and Dr. Sarah will be running the half marathon. Our STRIVE Team wants to wish both of them GOOD LUCK and thank them for being an inspiration to us. We also want to wish the other Watertown area runners good luck this weekend!
-Kelsey
by kelsey | May 16, 2012 | Etc.
This Saturday, I get the opportunity to talk to a great group of people: the Watertown Bicycle Club. The group gets together weekly to go on bicycle rides. The ride distance varies each week as member’s skill levels and goals vary. One common thing amongst all members is they love riding bike! Many of the members are training for the long distance bicycle ride, the Tour de Kota. When biking long distances, it’s very important to practice proper nutrition. This topic is also especially important for running long distances such as marathons and half marathons. No matter what type of endurance activity you choose, proper nutrition is essential to get you through it!
Here are some quick training tips for those that are getting ready for an endurance activity:
- Consume a carbohydrate rich snack or meal before exercise to top off muscle stores. Include small amounts of protein in this meal to help build and aid in muscle repair. It’s also important to make this meal low in fat and fiber to ensure optimal digestion. Example: turkey and swiss sandwich, fruit, and sports drink.
- 30-60 minutes before exercise get hydrated with a sports drink or water.
- During exercise it’s important to consume adequate fluids to replace sweat losses. Dehydration can cause fatigue and impair performace. This needs to be tailored to your individual needs as everyone has their own tolerance.
- After exercise, refuel with a good meal or larger snack with a combination of protein and carbohydrates. This will help repair muscles and aid in the recovery process.
If you are interested in learning more about the Watertown Bicycle Club, you can visit their website at: http://www.watertownbicycleclub.com/.
-Kelsey
by kelsey | May 10, 2012 | Diet, Etc., Food, Heart Health, Wellness/Health
Today I had the honor of being part of the Senior Issues Forum at the Codington County Extension Complex. It was a nice event with a good showing! During our open panel discussion, the topic of blood pressure and sodium came up frequently. Deb Sundem, Extention Specialist had a booth displaying various portions of salt and the amount of sodium in them. We recommend limiting your sodium intake to 1500-2400 mg/day. If you have high blood pressure and/or heart disease or are at risk for these diseases, it’s recommended to stay under 1500 mg to reduce risk for complications. This is very hard to do because salt is in everything! I included a picture of fried foods as processed foods and foods eaten out are typically highest in sodium. 1500 mg of sodium is less than 1 tsp of salt. Most Americans are getting anywhere from 3000-5000 mg/day!
It’s very important to choose low sodium options when you can and to try to use a salt substitute or herbs and spices over the regular salt when cooking. I was also asked about sea salt as some think it’s a better choice. Sea salt is processed differently which results in a more vibrant taste which makes some people use less. It does have a little less sodium than our regular iodized salt, however salt is salt! It’s best to use the salt substitute and/or herbs and spices as the sodium can really add up in a day!
In addition, a higher intake (5-9 servings) of fruits and vegetables has shown to improve hypertension and heart disease. Be sure to get plenty of these in your daily intake!
-Kelsey
by kelsey | May 1, 2012 | Etc., Family, Food
Happy May Day! Today has always been a fun day because it marks the first day of May and all the joy that brings, but it’s also my husband, Adam’s birthday! We had a little birthday party this last weekend to celebrate. As you can see in the picture we are both SDSU Jack’s fan and yes, he does have a rich and delicious turtle pie cake that his mother made him! Days like this are worth celebrating…and of course, food is always involved! So you may wonder, what does a dietitian serve for parties like this. Well we had our fare share of sweets with this tasty cake and icecream that surely testing our portion control, but we also opted for a lean meal of burgers on the grill, veggies, and fruit salad. Celebrations are a part of life and it’s ok to take a time out from your diet to enjoy, just remember to get back on the wagon the next day and be sure to get your exercise in! Also, if you are in control of planning the menu opt for lean meat choices, be sure to have a fruit and veggie selection, and choose a healthy cooking method such as grilling, baking or broiling versus frying.
-Kelsey
by kelsey | Apr 11, 2012 | Etc.
We want to inform you that due to a scheduling conflict, we have switched Dr. Jon’s and Deidra’s talks for this spring session of STRIVE. Thus this next Tuesday, April 17th, Deidra Van Gilder, PharmD will speak and Dr. Jon will give his talk on May 15th. Since some of you past participants still come to the lectures or come to some that you missed during your session, we wanted to inform everyone of this change.
Deidra VanGilder, PharmD is a great resource for questions on vitamins, minerals, supplements, and medications, so be sure to bring those questions with you next Tuesday!
-Kelsey
