by kelsey | Nov 21, 2018 | Etc.
Happy Thanksgiving! We wish you a fantastic day spent with family and friends. We all know eating is a big part of the day (and if you want tips to help you get through that part of the day, be sure to go back and read my post last week!) but I encourage you to think beyond that part and explore the main concept of the holiday–what are you thankful for? We have much to be thankful for, we just need to take the time to sit back and think about it. Reflect on your blessings and cherish your time with family and friends!
Please note Brown Clinic is closed Thursday-Friday and we will back open Saturday morning for acute care.
Enjoy the holiday!
Kelsey
by kelsey | Oct 30, 2018 | Etc., Wellness/Health
Our Pharmacist Deidra VanGilder talked at our recent STRIVE 2 Survive lecture. She always does a great job addressing the hot topic of vitamins and minerals. Thus I thought we’d share some of her information on the blog for those of you interested in this topic! If you have any individual questions, please email us at strive2survive@brownclinic.org.
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.
Below is Deidra’s take on the various kinds of supplements:
- 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. Overall, we recommend just a basic multivitamin such as One a Day or Centrum Silver to help fill the gaps that your diet is not fulfilling (a multivitamin should NEVER replace real food included in a well balanced diet!). If you have a specific health need such as a woman being pregnant or you are over the age of 50, then you can take that specific vitamin to fit your needs. 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 | Oct 17, 2018 | Etc., Food
Pumpkin is one of, if not, the most common fall flavors that everyone enjoys. Several types of desserts have pumpkin added to them to increase taste or appearance. Here are a few healthy pumpkin recipes to enjoy this fall season without feeling guilty about eating bad:
Healthy Pumpkin Pie
- 1 can pumpkin puree
- 1 can full-fat coconut milk
- ¼ cup rolled oats
- 2 tbsp ground flax
- 1/3 cup coconut sugar or brown sugar
- pinch of stevia or 2 tbsp of brown sugar
- 2 tsp cinnamon
- 1 tsp pumpkin pie spice
- ½ tsp salt
- 1 tbsp pure vanilla extract
Directions:
Healthy Pumpkin Pie Recipe: Preheat oven to 400F. Blend all ingredients together until smooth, then pour into a prepared pie crust (such as the recipe below) in a 10-inch round pan. Bake 27 minutes (it will still be underdone after this time, which is okay!), let it cool, then refrigerate at least 5 hours uncovered for the pie to thicken and “set.”
Honey Whole Wheat Pumpkin Bread
- 1/3 cup melted coconut oil
- ½ cup honey
- 2 eggs
- 1 cup pumpkin puree
- 1 tsp. vanilla extract
- ½ tsp salt
- ½ tsp cinnamon
- ½ tsp. ginger
- ¼ tsp. nutmeg
- ¼ teaspoon allspice
- 1 ¾ cups whole wheat pastry flour
- 1/3 to ½ cup rinsed millet (optional
- 1 tsp. baking soda
- ¼ cup hot water
Directions:
- Preheat oven to 325 degrees Fahrenheit (165 degrees Celsius) and grease a 9×5 inch loaf pan.
- In a large bowl, beat oil and honey together. Add eggs, and beat well.
- Stir in pumpkin purée and vanilla, then the salt, cinnamon, ginger, nutmeg and allspice. Stir in flour, just until combined. If you’re adding millet, stir that in as well.
- Add baking soda to hot water, stir to mix, and then mix briefly into batter until it is evenly distributed. Spread batter into the greased loaf pan.
- Sprinkle with cinnamon, and swirl with the tip of a table knife for a pretty marbled effect. Sprinkle a big pinch of turbinado sugar on top for a light, sweet crunch.
- Bake for 55 to 65 minutes. Be sure to check that the bread is done baking by inserting a toothpick in the top. It should come out clean. If the top of the bread jiggles when you pull it out of the oven, it’s NOT done! Let the bread cool in the loaf pan for 5 minutes, then transfer it to a wire rack to cool for 30 minutes before slicing.
Whole Wheat Pumpkin Cookies
- 2 ½ cups whole wheat pastry flour
- 1 tsp. baking powder
- 1 tsp. baking soda
- 2 tsp. cinnamon
- ¾ tsp. nutmeg
- ¾ tsp. ground cloves
- ½ tsp. salt
- ½ cup butter, softened
- 1 ½ sugar
- 1 cup canned pumpkin puree
- 1 egg
- 1 tsp. vanilla extract
- powdered sugar (optional)
Directions:
- Preheat oven to 350 degrees Fahrenheit (175 degrees C). In a medium bowl, whisk together your dry ingredients (flour, baking powder, baking soda, cinnamon, nutmeg, ground cloves, and salt).
- In another medium bowl, cream together butter and sugar. Add pumpkin, egg, and 1 teaspoon vanilla; beat until creamy. Mix in dry ingredients and stir just until combined. Use a cookie dough scoop or two spoons to drop one tablespoon of dough onto a parchment paper-covered cookie sheet. Flatten each cookie slightly.
- Bake for 15 to 20 minutes. Sprinkle the baked cookies with a light dusting of powdered sugar and transfer the cookies to a rack to cool.
-Kelsey
by kelsey | Oct 16, 2018 | Etc.
Reposting to remind you all that Running’s Ladies Night is THURSDAY!!! Come visit our clinic booth and our Radiologist, Dr.Gwen Schaunaman!! We will have some great handouts and goodies to give out!! Runnings is offering a special that you buy a pink bucket (proceeds go to fight breast cancer) and 15% off anything you can fit in the bucket. It’s a great event!! Come visit us!
Be sure to mark your calendars for Running’s Ladies Night Event October 18th from 5-8pm! It is an awesome event supporting and promoting the fight against breast cancer!! Our radiologist Dr.Gwen Schaunaman will be at our clinic booth to answer any questions about our 3D mammography and diagnostic testing we do here at the clinic. Be sure to stop by and say hello to us!
October is Breast Cancer Awareness Month. Many of us know of someone who has been affected by breast cancer as it is the most common cancer in women and more than 230,000 women are diagnosed with breast cancer every year in the United States as stated by the American Cancer Society.
It is important to recognize some symptoms of breast cancer. The most common symptom is the presence of a painless lump in the breast area. Less common symptoms include swelling, tenderness, skin irritation, redness, or nipple abnormalities which may include ulceration or discharge.
Factors that increase the risk of developing breast cancer include the onset of menstruation before age 12, menopause after the age of 55, not breastfeeding for at least one year, not having children, or having children after 30 years of age, and having a high body mass index.
Increased body weight in postmenopausal women who are not taking hormones increases the risk for developing breast cancer. The more fat cells you have, the higher your levels of estrogen in the postmenopausal period, when your ovaries are no longer producing estrogen. Moreover, overweight women have higher insulin levels, and insulin may promote breast tumors.
Nutrition Tips for Cancer Prevention:
Fruits, vegetables, and whole grains are great sources of antioxidants and phytochemicals. Antioxidants and phytochemicals play a role in cancer prevention. Carotenoids is a type of antioxidant that is found in red and yellow produce. Some examples of foods that contain carotenoids are carrots, pumpkin, winter squash, tomatoes, citrus fruits, and red sweet peppers. All dark green vegetables contain nutrients that protect against cancer. Good sources of dark green vegetables include spinach, asparagus, bell peppers, broccoli, brussels sprouts and kale. An additional benefit to eating a well balanced diet that includes a variety of fruits, vegetables, and whole grains is that it promotes a healthy weight. Maintaining a healthy weight will help you to decrease your risk of developing cancer. A helpful tip to remember is that the more colorful the fruit or vegetable, the more nutrients it contains; so pack your plate with colorful choices!
-Kelsey
by kelsey | Sep 26, 2018 | Etc., Goals, Wellness/Health
Last week I was recognized with the honor and award of South Dakota Young Dietitian of the Year! Our South Dakota Academy of Nutrition and Dietetics announced I was selected for the honor last spring (you probably remember hearing about it then), but we actually had our awards ceremony last week at our annual conference. I am truly humbled and honored to be selected for this award!
As I was recognized last week, I have been doing a lot of reflection and I can’t help but feel grateful! Dr. Dan is always good about sharing his personal insight and story so I thought I would take a lesson from him and share some about my story today.
It is hard to believe that this summer, marks my 10 year anniversary at the Brown Clinic and 10 years of being a Registered Dietitian. As I look back on this journey, I have a lot of people to thank and be grateful for–for helping me achieve my goals and fulfilling my passion and purpose in life! I knew at a young age I was interested in a health care related field as I got to shadow my dad Dr. Clark Likness around at hospital rounds on a Sunday morning or check out the clinic as he worked on his paper charts (yes paper charts–no internet back then!) on a weekend afternoon. Health and science were normal conversations in our house. My older brothers went into medicine but I just wasn’t sure that was for me. My oldest brother once told me–you need to follow your passion, don’t go be a doctor just because we are…be true to yourself…so I was in search of the right field for me, it just took me a few bumps in the road to find it!
I first became interested in nutrition in high school when I took a nutrition class from Jensi Andrus at WHS. I was fascinated by it…not to mention she is an excellent teacher that helped intrigue my interest more into the subject! I personally saw a dietitian in high school for disordered eating and that showed me first hand how important proper nutrition is to your health and well being inside and out. I went to college at Augustana for biology and pre-optometry and after about a year there, I realized I was in the wrong field. Something just didn’t feel right. I enrolled into another nutrition course there my sophomore year, fall semester, and within two weeks, I knew I had to follow my passion and go into nutrition.
Nutrition is an incredible field of science–something is always changing, new research to learn about, and what is even cooler is how much a person can improve/impact their health by improving what they eat! In addition, our behaviors about food can positively or negatively impact our health–I wanted to help people have healthy relationships with food and not demonize or have negative thoughts and behaviors with it! Well my change of career choice meant that I had to transfer schools, change my major, and move. I can still remember calling my parents to tell them I made up my mind of my purpose in life and them telling me….let’s just calm down and take some time to think about it, and I said nope- I’ve made up mind, I’m going to visit SDSU next week to learn how to transfer into their dietetics program! LOL–I am sure they were really thrilled with me at the time! 😉 For once, it all felt right.
I transferred to SDSU mid-way through my sophomore year and enrolled into their dietetics program. It just so happened that at that same time, they were starting their new equestrian program that helped them comply with Title 9 rules. I received an athletic scholarship and made SDSU my home. I loved my time at SDSU–learning about nutrition and riding horse as a division I athlete! At SDSU, I met Dr.Kendra Kattleman. She was the program director and is now the department head. She asked me if I wanted a job and I knew I couldn’t turn down working for one of the best dietitians, researchers, and professors in the country! I worked for Kendra for 4 years through undergrad and graduate school. I learned so much from her and she has truly helped me get to where I am today–thank you Kendra!!
After SDSU, I completed my dietetic internship at USD’s Center for Disabilities and Med School in Sioux Falls. I had a great experience learning from the best RDs in the state.
I never thought I’d end up back home in Watertown, but the end of my senior year at SDSU, Adam and I rekindled our middle/high school friendship and began dating and the rest is history as we moved back to Watertown so Adam could continue to farm and ranch with his family. I am so fortunate Brown Clinic saw the vision and purpose in wellness and took my new grad self onto the team in 2009. Dr.Dan and I created STRIVE 2 Survive, our multi-disciplinary approach to wellness and I have had the opportunity to work on several other really great wellness projects in addition to making a positive impact in all of the patients I see and the community I call home. It truly has been a journey and I couldn’t have done it without the support of my family, friends, colleagues, and community–THANK YOU! I feel like I got the best of my parents in my job–my dad’s medical side and my mom’s education back ground as I truly do both in my job!
I am looking forward to the this next phase in my career as we continue to expand and fine tune our wellness opportunities here at the Brown Clinic. We have some exciting things going on!! Thank you to my family for loving and supporting me through my ups and downs on this journey and especially now helping me be a working mom. Thanks to my great daycare lady Donnietta too–it makes coming to work easy and enjoyable when you know your child is well cared for! It truly takes a village! And thank you to all of you for allowing me to be a part of your wellness journey! I hope I have positively impacted you and your nutrition, health, and wellness!
Here are some pictures to share!
My purpose and loves:
Likness Family: Corbin was a baby and this picture doesn’t include our newest addition of baby Asher (Micah’s son), but these guys are the best!!
My In-Laws–the Ramls! Go Jacks!! (We’re missing the newest addition Ivy here –Grant’s daughter).
Awards Day: September 20, 2018: Dr.Kendra Kattelmann and myself. I wouldn’t be here getting recognized if it weren’t for her! Thank you Kendra!
Myself and Amanda Lambrechts. Amanda is a former student of mine that I had in the clinic and at SDSU. She is originally from Milbank and now working at HyVee in Sioux Falls and has her own private practice. Amanda nominated me for this award–thank you Amanda!
SD Dietitians of the Year:
Myself: Young Dietitian of the Year, Tiffany Krogstad: Emerging Dietitian of the Year, and Veronica Handeland: Outstanding Dietitian of the Year. Tiffany works at Sanford Oncology and Veronica at IHS in Eagle Butte. I am honored to have been recognized with them!
Myself with Dr.Dan….we make a great team for STRIVE 2 Survive!!
If you would like to work on improving your nutrition, health, and wellness give me a call or email! I would love to work with you!
Kelsey Raml, MS, RD, LN
kelsey.raml@brownclinic.org
605.884.4226
by kelsey | Sep 6, 2018 | Etc.
STRIVE starts Tuesday!! We do have some room due to our new location having more space! Contact us today to reserve your spot!
Please note: We have a NEW LOCATION FOR STRIVE!! We will be meeting at the Park and Rec’s Fieldhouse (1900 W Kemp Ave, Watertown). This is the old Armory/DMV building next to the Extension Complex and just west of the Stadium. With this new location, we are able to accept more into our program, so we have room!! Information about the program is below!
Fall into Fitness!! Join Brown Clinic’s Wellness and Health Promotion Program, STRIVE 2 Survive! The two main components of STRIVE 2 Survive include diet & exercise.
12 Week Wellness Program
6 Lectures: every other Tuesday at the Park and Rec Fieldhouse @ 5:30-6:30pm.
September 11: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
September 25: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Torness
October 9: “Your Equation to Success” Dr. Jon McAreavey
October 23: A Walk thru the Wellness Wheel” Dr. Clark Likness“
November 6: “Medications…to do or not to do” Deidra VanGilder, PharmD
November 20: “Making Health a Way of Life” STRIVE Team
6 Take Home Lessons: sent to you during the weeks we don’t meet. Topics are focused on wellness.
Evaluations
•Lab Work: lipid & glucose labs: beginning and end of program
•Body Composition Testing : beginning and end of program
•Weigh Ins: weekly at the clinic.
Cost: $130 includes lab work, body composition tests, lectures, lessons, and Strive 2 Survive t-shirt
STRIVE 2 Survive applies to all who have a heartbeat…adolescents to the elderly!!
Contact us NOW to get enrolled!
For more information and to sign up, contact:
886-8482 or email strive2survive@brownclinic.org Visit our wellness blog at: www.s2sbrownclinic.com
