Spring STRIVE 2 Survive, our 12 week wellness program, is set to start Tuesday, March 12th!!!! Check out the details below and contact us today to reserve your spot! We do still have some room!!
Email: strive2survive@brownclinic or Kelsey’s direct number: 884-4226.
STRIVE 2 Survive: Over 20 years ago Dr. Dan Reiffenberger wrote a grant for the American College of Sports Medicine about the development of a fitness program entitled STRIVE to Survive. The STRIVE represents “Securing Time for Regular Involvement in a Variety of Exercise”. Since that time, it has become our Brown Clinic Wellness Program, with modifications and improvements along the way. It is a 12 week program incorporating exercise and nutrition, with the goal of continuing these types of habits for a lifetime. Our dietitian Kelsey Raml has helped incorporate the nutrition component and Dr. Clark Likness, Dr. Jon McAreavey, and Deidra Van Gilder, PharmD are also involved creating a multi-disciplinary approach to health and wellness. We the 12 week program periodically throughout the year. During the 12 weeks, we meet every other Tuesday at the Park and Rec Fieldhouse from 5:30-6:30pm. During the weeks we don’t meet, each participant gets a take home lesson focused on our two main components: diet and exercise. The meetings are held in a group atmosphere, but we can also work with you individually in the clinic if desired.
12 Weeks to a Better You! Brown’s Diet and Exercise Wellness Program. Who: – The Strive2Survive Wellness Program is open to everyone, young and old. – Conducted by Dr. Dan Reiffenberger, Board Certified in both Family Medicine and Sports Medicine and Registered Dietitian Kelsey Raml.
What: – Lose Weight- Gain Strength – Maintain Fitness- Improve Diet. – Evaluations: lab work- lipid and glucose, body composition testing-weight, height, BMI, body fat mass and percent, muscle mass…all pre and post the 12 week program. – Free T-shirt – 6 class lectures and 6 take home lessons.
Where: – Park & Rec Fieldhouse
When:
March 12: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
March 26: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Eric Woolley
April 9: “Your Equation to Success” Dr. Jon McAreavey
April 23: “A Walk thru the Wellness Wheel” Dr. Clark Likness
May 7: “Medications…to do or not to do” Deidra VanGilder, PharmD
May 21: “Making Health a Way of Life” STRIVE Team
Cost: – $130 Call, e-mail or use the contact form for more information. Kelsey Raml, MS, RD, LN 605-884-4226 strive2survive@brownclinic.org
As many of you may have noticed, the fast food restaurants are beginning to add fish sandwiches and fish meals back to their menu for the lent season. Lent is a period of six weeks where Catholics abstain from meat on Ash Wednesday and every Friday until Easter. Therefore, determining what to make for lunch or supper that does not contain meat can be a challenge. This article will help you compare the different seafood options fast food restaurants offer and assist in small changes you can make to eliminate some of the excess calories and fat provided from these menu items. Fast food can be a convenient option when factoring in our busy lifestyles, however, being mindful of what we are putting into our bodies is also important. Many of the options offered provide almost half of your daily 2,000 calorie allowance or more. The table above provides an overview of the different seafood options fast food restaurants offer displaying the number of calories, fat, carbohydrates, protein, and sodium content of the menu items listed. When reading the nutrition facts for menu items above be aware that the totals for the sandwiches do not contain a side of fries unlike the dinners from Culvers, which include the sides in the totals. For example, the Filet-O-Fish sandwich from McDonalds provides 390 calories and the Culvers 2-piece North Walleye Dinner, which includes fries, coleslaw, and a dinner roll provides 1,630 calories. Therefore, choosing to go with the single sandwich and packing a fruit or vegetable to snack on would prevent you from eating most your calorie allowance in one meal. Condiments are used to improve and heighten flavor but they can add extra calories to the foods we are eating quicker than we expect. For example, the Burger King’s Big Fish provides a total of 510 calories, however, that does not include a side of fries or a drink. Ordering the Big Fish without tartar sauce or removing some of the extra sauce helps eliminate some of the extra calories and fat. For example, the Big Fish without tartar sauce provides a total of 340 calories, which is a difference of 170 calories. Condiments have been called danger foods due to the ‘hidden’ calories many individuals forget to account for when consuming a meal, therefore, being mindful of the amount placed on the foods we are eating is important. When deciding which fast food restaurant to visit you may attempt to choose the ‘most healthy option’ however, that is not always an easy decision. Subway has always been portrayed as a healthier fast food option especially when compared to McDonalds. However, when comparing a McDonald’s fish sandwich, which contains 390 calories, to the Subway tuna sandwich, which contains 450 calories, McDonald’s fish sandwich has less calories and fat than the sandwich provided at Subway. Therefore, being aware of all the options out there can help you make a better and more informed decision when choosing a place to feed yourself and your family. Overall, there is no great fast food option to choose all the time. However, making mindful decisions to not include the condiments, adding a side of fruit or salad instead of fries, or just eating the main entree can help eliminate empty calories. Other options for those that participate in the lent season may be to make a peanut butter and jelly sandwich, grilled cheese, cheese quesadilla, waffles, pancakes, eggs, cold cereal, canned tuna, or home cooked fish or shrimp.
Spring STRIVE 2 Survive, our 12 week wellness program, is set to start March 12th–that’s in 2 weeks!!!! Check out the details below and contact us today to reserve your spot! Email: strive2survive@brownclinic or Kelsey’s direct number: 884-4226.
STRIVE 2 Survive:
Over 20 years ago Dr. Dan Reiffenberger wrote a grant for the American College of Sports Medicine about the development of a fitness program entitled STRIVE to Survive. The STRIVE represents “Securing Time for Regular Involvement in a Variety of Exercise”. Since that time, it has become our Brown Clinic Wellness Program, with modifications and improvements along the way. It is a 12 week program incorporating exercise and nutrition, with the goal of continuing these types of habits for a lifetime. Our dietitian Kelsey Raml has helped incorporate the nutrition component and Dr. Clark Likness, Dr. Jon McAreavey, and Deidra Van Gilder, PharmD are also involved creating a multi-disciplinary approach to health and wellness.
We the 12 week program periodically throughout the year. During the 12 weeks, we meet every other Tuesday at the Park and Rec Fieldhouse from 5:30-6:30pm. During the weeks we don’t meet, each participant gets a take home lesson focused on our two main components: diet and exercise. The meetings are held in a group atmosphere, but we can also work with you individually in the clinic if desired.
12 Weeks to a Better You!
Brown’s Diet and Exercise Wellness Program.
Who:
– The Strive2Survive Wellness Program is open to everyone, young and old.
– Conducted by Dr. Dan Reiffenberger, Board Certified in both Family Medicine and Sports Medicine and Registered Dietitian Kelsey Raml.
What:
– Lose Weight- Gain Strength – Maintain Fitness- Improve Diet.
– Evaluations: lab work- lipid and glucose, body composition testing-weight, height, BMI, body fat mass and percent, muscle mass…all pre and post the 12 week program.
– Free T-shirt
– 6 class lectures and 6 take home lessons.
Where:
– Park & Rec Fieldhouse
When:
March 12: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
March 26: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Eric Woolley
April 9: “Your Equation to Success” Dr. Jon McAreavey
April 23: “A Walk thru the Wellness Wheel” Dr. Clark Likness
May 7: “Medications…to do or not to do” Deidra VanGilder, PharmD
May 21: “Making Health a Way of Life” STRIVE Team
Cost:
– $130
Call, e-mail or use the contact form for more information.
Kelsey Raml, MS, RD, LN
605-884-4226
strive2survive@brownclinic.org
In about a month (March 12th), we will start another session of STRIVE 2 Survive! I always like to highlight a few of our success stories and previous participants to show what STRIVE can do for you! Laurie Danforth and her husband Mike participated in STRIVE 2 Survive and found great value in it. If you are on the fence or wondering if you should join us, check out Laurie’s feedback below. We hope you will consider it and let us help you improve your health and well-being through improved nutrition and activity!
If you have any questions or want to learn more, please email us at strive2survive@brownclinic.org or call 884-4226. Spring STRIVE starts March 12th and enrollment is currently underway!
What pushed you to join STRIVE? After sending our last child off to college and becoming empty nesters we decided it was time to change our eating habits. Mike wanted to lose a few pounds so I suggested we do S2S and do it the right way.
What was your goal? (weight loss, cholesterol, B/P, healthy eating, etc.) My goal was to develop better healthy eating and to maintain of improve lab values.
Have you met your goal? Yes until the kids came home for the summer then our eating changes some but I always have S2S on my mind and look for healthier ways to fix meals.
If so, what are you doing to maintain? Looking forward to 2 of the boys returning to college to help with our change of habits when had adapted to.
How did STRIVE help? Brought awareness to foods and their contents and also the ability to prepare foods differently to make them healthier. The frequent e mails and updates on the web also help.
What is your motivation to continue? My competitiveness to keep my lab values where they were after being diligent of changing habits. I challenge myself to make sure they stay in good healthy ranges. I also feel much better after changing my diet habits.
If you could tell anyone about Strive to Survive, what would you say? By all means join the program. Don’t think of it as a “diet” but a way of changing your daily eating habits along with exercise. It is not all about weight loss but eating healthier and making changes to adding or increasing exercise. I lost inches and improved lab values but did not lose much weight, all with feeling better. (Side note–Laurie didn’t have much to lose, so she focused on toning, lab improvement, and overall health improvements)
Do you feel that the program has a lifetime change for you? By all means.
What do you think they biggest highlight of the program is? Learning how to label read and prepare foods bought at the grocery store to change habits. It is much cheaper and healthier to buy foods at the grocery store for weight loss versus buying a program of mixes and shakes that may produce rapid weight loss. I know with this program I was making healthy choices that were not inadvertently affecting my lab values.
Would you tell a friend about us? I have told friends about this program and encouraged them to join. The cost of the program is far less than “buying” weight loss with the many advertised programs out there.
If people are in doubt of joining, what would you tell them? Give it a try!
Spring STRIVE 2 Survive, our 12 week wellness program, is set to start March 12th! Check out the details below and contact us today to reserve your spot! Email: strive2survive@brownclinic or Kelsey’s direct number: 884-4226.
STRIVE 2 Survive:
Over 20 years ago Dr. Dan Reiffenberger wrote a grant for the American College of Sports Medicine about the development of a fitness program entitled STRIVE to Survive. The STRIVE represents “Securing Time for Regular Involvement in a Variety of Exercise”. Since that time, it has become our Brown Clinic Wellness Program, with modifications and improvements along the way. It is a 12 week program incorporating exercise and nutrition, with the goal of continuing these types of habits for a lifetime. Our dietitian Kelsey Raml has helped incorporate the nutrition component and Dr. Clark Likness, Dr. Jon McAreavey, and Deidra Van Gilder, PharmD are also involved creating a multi-disciplinary approach to health and wellness.
We the 12 week program periodically throughout the year. During the 12 weeks, we meet every other Tuesday at the Park and Rec Fieldhouse from 5:30-6:30pm. During the weeks we don’t meet, each participant gets a take home lesson focused on our two main components: diet and exercise. The meetings are held in a group atmosphere, but we can also work with you individually in the clinic if desired.
12 Weeks to a Better You!
Brown’s Diet and Exercise Wellness Program.
Who:
– The Strive2Survive Wellness Program is open to everyone, young and old.
– Conducted by Dr. Dan Reiffenberger, Board Certified in both Family Medicine and Sports Medicine and Registered Dietitian Kelsey Raml.
What:
– Lose Weight- Gain Strength – Maintain Fitness- Improve Diet.
– Evaluations: lab work- lipid and glucose, body composition testing-weight, height, BMI, body fat mass and percent, muscle mass…all pre and post the 12 week program.
– Free T-shirt
– 6 class lectures and 6 take home lessons.
Where:
– Park & Rec Fieldhouse
When:
March 12: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
March 26: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Eric Woolley
April 9: “Your Equation to Success” Dr. Jon McAreavey
April 23: “A Walk thru the Wellness Wheel” Dr. Clark Likness
May 7: “Medications…to do or not to do” Deidra VanGilder, PharmD
May 21: “Making Health a Way of Life” STRIVE Team
Cost:
– $130
Call, e-mail or use the contact form for more information.
Kelsey Raml, MS, RD, LN
605-884-4226
strive2survive@brownclinic.org
Likness Family Pictured Above. New Years Eve 2018.
2018 was a big year for the Brown Clinic…we had three excellent providers follow suit with Dr.Ed Gerrish and retired (Dr.Ed retired in 2017). Dr.Kim Wilde and Dr.Catherine Gerrish retired at the end of June and Dr.Clark Likness at the end of December. A fun fact is that all four providers went to USD Med School together so they certainly had put their time in and were ready for the next phase of their lives! As most of you know, Dr.Likness is my father and has been a part of our STRIVE 2 Survive team since inception of the 12 week program. Thankfully he has agreed to continue that role into retirement, joining us for his talk of the program each session. We are glad he will still be able to be a part of the program as his talk is truly a key piece of the wellness puzzle we strive to put together to achieve optimal wellness!
On Thursday, January 24th, we will be celebrating Dr.Likness at the Event Center from 5-7pm. Please join us for a time of fellowship, story telling, and of course gratitude for his years of service to this community!
Brown Clinic has been in my blood since day one! My parents moved to Watertown in the early 1980s after my dad finished up his residency at USD’s School of Medicine-Family Medicine Residency program in Sioux Falls. My dad is from Webster and my mom is from Madison, so Watertown was the perfect fit for them…in between both towns and parents! They moved here with my two brothers and I came along in 1984. We have many great memories of my dad’s career–fun trips for medical meetings (of course we thought they were fun…they were probably more work for dad than anything!), wheelchair races at the Main Clinic every Sunday afternoon when dad was here working on his paper charts, rounds at the hospital or nursing home with him, and the list can go on and on. We couldn’t (still can’t) go on a vacation or really anywhere for that matter without someone knowing him and always wanting to visit, he was always ready to lend a helping hand (still is!), and really instilled in us kids the value of hard work and the importance of caring and compassion for others. Most supper table talks were consumed about medicine and science and the real obvious way he made an impact into us kids is that all three of us choose to go into medicine–my two older brothers as physicians and myself as a dietitian. Medicine and helping others be well is our passion and blood.
Left to Right: Kelsey (Dietitian at Brown Clinic), Micah (ENT in Yankton), Dad aka Dr.Likness, Lincoln, (Sports and Spine Physician at Hudson Physicians, WI).
My dad didn’t always have a lot of time for us kids or our activities…but we always knew why….he was helping someone else who needed it more than us at that time….and we were ok with that. We are excited for this next chapter of his life-retirement, as he gets to put himself and his family first and truly be able to take the time to enjoy life’s greatest blessings and make the most of all activities and happenings in life. He’s three weeks in and already enjoying not spending his evenings charting and enjoying less stress in his life. He’s a man that likes to be busy, so I am sure he’ll relax and enjoy but eventually get back to some of his neglected hobbies and enjoy getting to the grandkid’s activities and other happenings in our community.
He made an impact in our community–touching the young and old (I’m pretty sure he delivered over half the kids in my class and I graduated with 325–that’s a lot of babies in a year!). If he made an impact in you or a loved one’s life, please join us Thursday. We would love to see you and hear your story! We are grateful for our great community and a great place to work all of these 37++ years for my dad and most of all, I am grateful for the last 9+ years that I got to work with him! He is a great teacher and educator and I am sure that won’t stop in retirement!
