BMI: Body Mass Index–what is it and what does it mean?

by | May 23, 2017 | Etc., Weight Management, Wellness/Health

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We live in a wonderful time of technological accessibility. Nearly all the information we could ever need is one search away. This wealth of information paired with today’s unprecedented realm of convenience has been shown to cause a conundrum of sorts in the field of healthcare. We see the line between a trained medical expert and a thorough internet researcher becoming treacherously blurred. This abundance of information can be dangerous without the expertise to provide accurate interpretation. One example of this seen in the nutritional field is the Body Mass Index.

The Body Mass Index (BMI) was developed to be a very simply calculation to quantify body composition. Though it is a common tool used by medical professionals, it can also be used by anyone who can crunch a few numbers on his/her calculator. Medical professionals have varying opinions on the tool; some see it as an excellent resource, while others fear its convenience and ease creates a means to a potentially inaccurate self-diagnosis.

The calculation was created to be a tool that very simply offers an idea of one’s body composition by creating a weight to height ratio and comparing it to a scale ranging from underweight to obese. The problem is, as all professionals will agree, there is much more to a person’s body composition than their height and their weight. This becomes a problem when the public, though well-intended, begins to punch in their own numbers into this equation. Without the interpretation of an expert, they could come to some extreme conclusions.

Humans possess an enormously varied spectrum of body shapes and sizes, and yet the BMI scale tries to standardize it. Variance is an idea that is being lost in this age of standardization. While the BMI scale can be very useful as an initial tool, it is flawed. The best example of this are athletes. LeBron James, widely regarded as one of the top athletes in the world has a BMI of 28. At the 2014 Olympics, the average BMI for participating athletes was found to be over 26. In 2016, the World Champion Denver Broncos had a collective average BMI of over 30. The healthy range for BMI? That would be 18.5-24.9. According to the scale, LeBron James and Olympic athletes are overweight, while the entirety of the Denver Broncos is obese.

The BMI scale can be dangerous without proper interpretation. As with WebMD and many more, these easily accessible tools have evolved from something designed for convenience to something that has led to insufficiently educated self-diagnosing. We see people without any medical education jumping to their own medical conclusions far too often. While a useful and convenient tool, the Body Mass Index can be problematic for the growing number of people who are turning to the internet to assess their health. As a general public, we lack the understanding and education to properly interpret BMI results. If you would like to learn more about your own BMI and/or your body composition and what it means, please schedule an appointment with Kelsey Raml, dietitian at Brown Clinic. She can assess, review, and educate on your individual needs and help you reach your goals!

-David Brown, SDSU Dietetic Student

Better Choices, Better Health Diabetes Workshop

by | May 16, 2017 | Etc.

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Better Choices, Better Health® with Diabetes Workshop

Thursdays, May 25 – June 29, 2017

1:00 pm – 3:30 pm

Prairie Lakes Healthcare System

401 9th Ave NW, Watertown, SD

Call Denise Kolba – 605.444.4121 – To register and for more information

 

What? Better Choices, Better Health® with Diabetes workshops are for adults with pre-diabetes and type 2 diabetes (people with type 1 diabetes and caregivers welcome).

Why Should I Attend? Those who have taken the workshop show:

  • Better health
  • Increased confidence managing diabetes
  • Improved A1C & blood sugar levels
  • Decrease in hypo- & hyperglycemia
  • Fewer doctor & emergency room visits & fewer hospitalizations

Workshop Topics:

(six weekly 2 ½-hour long sessions)

  • Healthy eating & meal planning
  • Preventing low blood sugar
  • Managing stress & depression
  • Tips for exercising
  • Goal setting & problem solving
  • Preventing or delaying complications
  • Working better with doctor/health team
  • Medication how-to’s
  • Monitoring blood sugar levels

Call Denise Kolba – 605.444.4121 – To register and for more information

Tips for Dining Out on Fish Fridays

by | Mar 30, 2017 | Diet, Eating Out, Etc., Food, Weight Management, Wellness/Health

Salmon

 

 

 

 

 

Last year during Lent, I posted a comparison chart for fish selections at fast food restaurants and since Lent is in full swing again, I thought it would be beneficial to repost!   Many of you are eating more fish right now than you ever do due to the Lenten season. All of the fish sandwiches you get at fast food restaurants are breaded and fried, but how to do know what’s better than others? I did a little research for you to help you make better choices. When you look at the chart below, please take note of the calories, total fat, saturated fat, trans fat (the only place that has trans fat is Culvers), sodium (recommended to stay below 2400mg/day), and cholesterol (recommended to stay below 300mg/day). The carbohydrates are coming from the bun and a little from the breading and can easily be dropped by taking off half of your bun. Other important things to note is that holding the tarter sauce can save you about 100 calories and 5-10g of fat. Another healthy choice would be to get a side salad, instead of fries with the sandwich. The best choices are the McDonalds Filet of Fish, no tarter sauce or Taco John’s Fish Taco, no sauce. Even better than eating out, would be to make your fish at home like my picture of grilled shrimp above. Choose healthy cooking methods such as baking, broiling, or grilling…try to avoid frying and incorporate some great vegetables with your fish for a well-balanced meal!

-Kelsey

Nutrient Comparison

Nutrition Facts
Food Item Calories Total Fat Sat. Fat Trans Fat Cholesterol Sodium Total Carbs Fiber Sugar Protein
McDonalds Filet of Fish 380 18g 3.5g 0 40mg 610mg 39g 2g 5g 16g
*McDonalds Filet of Fish-No Tarter 290 9g 2g 0 30mg 530mg 38g 1g 5g 15g
Burger King Fish Sandwich 590 31g 5g 0 45mg 1480mg 57g 3g 8g 21g
Burger King Fish Sandwich-No Tarter 410 12g 2g 0 30mg 1240mg 53g 3g 6g 21g
*Taco Johns Fish Taco 280 14g 4.5g 0 35mg 1160mg 29g 2g 3g 10g
Arby’s Fish Sandwich 570 25g 4g 0 45mg 1010mg 64g 2g 9g 21g
Arby’s Fish Sandwich-No Tarter 450 15g 2.5g 0 35mg 730mg 59g 2g 6g 21g
Culvers Cod Filet 663 40g 7g 1g 76mg 979mg 47g 1g 5g 31g
Culvers Cod Filet-No Tarter
553 27g 5g 1g 58mg 877mg 46g 1g 5g 31g
Culvers 3 piece Cod Dinner 1929 132g 22g 2g 196mg 2444mg 108g 8g 18g 75g
Culvers 3 piece Cod Dinner-No Tarter 1553 96g 16g 2g 148mg 2172mg 106g 8g 18g 75g

 

References: restaurant’s websites, calorieking.com, and myfitnesspal.com.

Test your nutrition knowledge! Celebrate National Nutrition Month!

by | Mar 15, 2017 | Etc.

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March is National Nutrition Month and this year’s slogan for the month is “Put your best fork forward!” This is to serve as a reminder that all of us have the tool to make healthy choices and fuel our body with nutritious foods. I thought I’d start this new blog theme with a quiz to test your knowledge and tomorrow we’ll discuss national nutrition month a bit further. No cheating by looking at the answers at the bottom! 😉

Nutrition Month Quiz

1. True or false? Each one of us holds the tool to make healthier food choices.

A. True
B. False

2. According to the Dietary Guidelines for Americans, you should “Focus on _____” as you plan your eating pattern.

A. Calories
B. Trying new foods every day
C. Variety, nutrient density, and amount
D. Added sugars and saturated fat

3. Which of the following is not one of MyPlate’s food groups?

A. Protein
B. Fats/oils
C. Fruits
D. Grains

4. True or false? How much we eat is as important as what we eat.

A. True
B. False

5. Fill in the blank. Making small shifts in what you eat _____ add up over time.

A. Can
B. Cannot

Answers:

  1. A. True. That quote actually comes straight from the Nutrition Month homepage at the Academy of Nutrition and Dietetics. It’s one of the inspirations for this year’s slogan. You have the power to change and improve your eating pattern.
  2. C. Variety, nutrient density, and amount. These are the 3 keys to a healthful eating pattern. According to the guidelines, “To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts.”
  3. B. Fats/oils. MyPlate is made up of fruits, vegetables, grains, protein, and dairy. Although MyPlate addresses fats and oils, they do not get their own space on the plate graphic and are instead incorporated within the other food groups.
  4. A. True. That’s actually a central tenet of this year’s National Nutrition Month celebration. For more information, visit eatright.org.
  5. A. Can. That’s right, those small shifts can actually make a huge impact. Plus, smaller shifts are easier to sustain over time.

https://foodandhealth.com/nutrition-month-quiz-best-fork/

-Kelsey

We still have room! STRIVE starts March 14th!

by | Mar 8, 2017 | Etc.

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Spring STRIVE starts in less than 1 week–March 14th!! We do still have room….check out the details below and contact us today to reserve your spot!

Join us for STRIVE 2 Survive, our 12-week health and wellness program beginning March 14th!

The two main components of STRIVE 2 Survive include diet & exercise.

12 Week Wellness Program

6 Lectures: every other Tuesday @ 5:30-6:30pm.

March 14: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN

March 28: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Torness

April 11: “Your Equation to Success” Dr. Jon McAreavey

April 25: “Medications…to do or not to do” Deidra VanGilder, PharmD

May 9: “A Walk thru the Wellness Wheel” Dr. Clark Likness

May 23: “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
  • Weekly Weigh Ins

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

“Give it a try!” -STRIVE 2 Survive Feedback!

by | Mar 2, 2017 | Etc.

Laurie

 

 

 

 

 

 

 

 

 

 

In two weeks (March 14th!), 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 14th 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!

-Kelsey