How do most people spend their birthday? Well, running with your friends, of course! Today is St. Patrick’s Day, and also my wife Sarah’s birthday! I want to wish her a very special birthday. We started off once again on Sunday morning running with our run club members, and then went to Tim and Jill Makepeace’s house to celebrate with breakfast! A great morning.
She got flowers sent to her at work on Friday. A great way to start the weekend!
A few weeks before this we got to have our vacation in Jamaica. A great place to relax, celebrate, and get away from the snow. It was in the mid 80’s everyday! We got to walk the beach every day as well. No matter what, vacation, work, whatever, we remain active! We always have, and hopefully we always will.
One afternoon when we came back to our room, they had this done on our bed! Perfect surprise! It was a great get away to spend some time together!
We are working on year 29 together. I wish you a very Happy Birthday, and love you very much!
I hope to have many more years to celebrate birthdays, and other special occasions with you. Just like our wedding day theme: “Two hearts that beat as one!”. Nothing has changed, except it means even more today than it did then! Spend time with the people you care about. Stay active, and keep moving everybody!
March is known as National Nutrition Month, which was created by the Academy of Nutrition and Dietetics. In March of 1973, National Nutrition Week was created to deliver nutrition education messages to the public while supporting the profession of dietetics. The public’s growing interest in nutrition expanded the week-long celebration into a month-long observance in 1980. The campaign each year is to focus on the importance of making informed food choices and developing sound eating and physical activity habits throughout the month of March.
National Registered Dietitian Day is also celebrated the second Wednesday of March, which this year is celebrated today Wednesday, March 13th. Dietitians are the providers of food and nutrition services committing themselves to helping people enjoy healthy lives.
Registered Dietitians:
Are the food and nutrition experts who can translate the science of nutrition into practical solutions for healthy living.
Have degrees in nutrition, dietetics, public health or a related field from well-respected, accredited colleges and universities, completed an internship and passed an examination.
Use their expertise to help individuals make personalized, positive lifestyle changes.
Work throughout the community in hospitals, schools, public health clinics, nursing homes, fitness centers, food management, food industry, universities, research and private practice.
Are advocates for advancing the nutritional status of Americans and people around the world.
Dietitians are there to assist in overall health and wellness, not just weight loss. We want to make sure you have the energy you need to fuel your body and be the best version of yourself. Be sure to utilize your local dietitian for any health or nutrition questions you have!
Out in the snow and cold with the Watertown Area Run Club
I had mentioned in an earlier post about motivating mantras…sayings that can help keep us focused, and concentrate on what we are doing, and our goals. I was just watching the movie “Unbroken” the other day. A prisoner of war, American, Louis Zamperini, a former Olympic runner, was a prisoner of war in Japan. What helped get him through was a saying his brother had taught him while he was training for the Olympics: “If I can take it, I can make it!” I find myself saying that a lot now lately too. With the weather, the injury with my foot, being busy at work. I find myself wondering how I can keep taking this! I have to keep trying to focus on the future, while at the same time taking advantage of the now, and appreciate what I can do….which has me doing a lot of bike riding.
Park and Rec keeps helping to plow sections of trail, but they are getting deep!
This was Sarah’s view running on Saturday
It gets frustrating having to deal with the snow, and the cold, wind, etc. Will Spring ever get here! We have to keep reminding ourselves of positive things, and keep repeating them to ourselves over and over!
Focus on this, and repeat!
We can make those motivating mantras as long, or as short as we want. Make them individual to ourselves, and make it have some meaning.
Short and sweet…Just Be…
Running in a group with our run club helps keep each of us going, and motivated!
Keep focusing on what is ahead of us. That goes for everything in life. Life goes by fast as it is, and when things start getting tough, we wish time would go by faster so we can get through it easier, but life is not easy. Just like trying to work on our health, and keep active. Nothing about it is easy. “If I can take it, I can make it!” FOCUS! CONCENTRATE! And, above all, be positive, not only to yourself, but to others. Others around you, family, friends, they may be struggling more than you. Be a positive influence. Be someone that somebody else can look up to, and gain knowledge, motivation, and just plain happiness! Then in this whole process, you are helping yourself as well, and working on your health/fitness as well. So then we can all say:
We can keep repeating this to ourselves all of the time!
What is your mantra? What would motivate you? What is it that will trigger that desire in you to push you beyond what you think you could do? I am going to continue this topic next week as well. It should be important to all of us, as well as motivating. Keep moving everybody!
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
