by kelsey | Jul 27, 2016 | Diet, Etc., Weight Management, Wellness/Health
Why Exercise Alone Might Not Lead to Weight Loss
Exercise is an integral piece to the weight-loss puzzle, but it certainly doesn’t stand alone. Eating right is just as important for weight loss as exercise alone. The best weight-loss prescription, of course, is to do both—watch what you eat and exercise regularly. These tips can help you get maximum results from your hard work and diligence.
Level of exertion
Make sure that your exercise gets results by working at your ideal level of exertion. The best way to do this is to check your pulse against your maximum heart rate. You can calculate your maximum heart rate by subtracting your age from 220. You should have the ability to speak without gasping for air, but should work hard enough that you don’t really want to have to talk much. You will need to take in 500–1000 calories/day less than what you expend in order to lose 1–2 pounds/week.
Extra food
Avoid the tendency to eat extra food on days that you’ve exercised. Remember that all of those extra bites and spoonfuls can really add up.
Exercise routine
Doing the same exercise routine every day can lead to less energy expenditure over time, because you burn more calories when you’re first learning a routine. Interval training, such as walking fast for 2 minutes and then jogging or running for 30 seconds, is recommended to increase the number of calories burnt.
Sports drinks and supplements
Many sports drinks and bars contain nearly a meal’s worth of calories. They are more appropriate for a person who is running a marathon than for a person who is taking an aerobics class or going for a brisk walk.
Time vs intensity of workout
Rather than increasing the length of time that you spend exercising, most experts agree that it can be more beneficial to increase the intensity of your workout to promote weight loss, while keeping the time spent the same or decreasing it.
If you are struggling with weight loss and need some extra help, please send me an email or call! I would love to work with you and help you improve your health and wellness!
-Kelsey
by kelsey | Jul 21, 2016 | Etc.
Sorry to repost, but I thought this content was very worthy of reposting this week due to the extreme heat! It doesn’t take much to get over-heated and dehydrated in intense heat and humidity like we have this week. Proper hydration will ensure you do not suffer from any heat related illnesses such as heat stroke or dehydration. It is important to stay hydrated throughout the day, as it is too late, if you wait to get a drink when you feel thirsty. Especially for those older adults, it takes longer for them to feel thirsty even though they may be severely dehydrated.
Tips for getting adequate fluids:
- Keep a glass or bottle of water with you during the day so you can sip on it. Drink when you are thirsty and even when you are not thirsty.
- Drink more water instead of sugary beverages, milk and juice to avoid those extra hidden calories. Alcohol will increase your water loss. Plain water always works the best.
- Increase your fluid intakes if your diet is high in fiber, protein or salt.
- On days where you may be sweating alot or burning extra calories such as an all day softball tournament in 80-90 degree weather, or doing yardwork/landscaping in the heat all day…you may need to add electrolytes such as Gatorade or Powerade. I prefer G2 Gatorade as it’s lower in sugar, yet still has plenty of electrolytes. **Please note, these drinks are not necessary when you’re doing less than an hour of light activity or more sedentary activities as they just add extra calories and sugar.
- Consult with your doctor or dietitian if you are on a fluid restricted diet and would like further help with your hydration needs.
Use the above chart to determine your hydration level by the color of your urine.
-Kelsey
Graphic Reference:http://www.brownsburgathletics.com/images/urine.gif
by kelsey | Jul 19, 2016 | Etc.
As usual, summer always goes way too fast! Fall is just around the corner so we thought we’d better let you know we have set our fall STRIVE 2 Survive dates! See the details below and contact us today if you want to join us!
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 @ 5:30-6:30pm.
1st lecture at Brown Clinic Admin, Lectures 2-6 @ the County Fair Banquet Hall.
September 13: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
September 27: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr.Torness
October 11: “Your Equation to Success” Dr. Jon McAreavey
October 25: “A Walk thru the Wellness Wheel” Dr. Clark Likness
November 8: “Medications…to do or not to do” Deidra VanGilder, PharmD
November 22: “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
by kelsey | Jun 29, 2016 | Etc.
With the 4th fast approaching you are most likely preparing for your holiday functions. Be sure to think about your menu and ways to make your food choices healthy, or at least have a few healthy options available! I am bringing a fruit bowl to our family gathering! Stay hydrated–the hot temps and indulgence of alcohol can cause dehydration so be sure to stock up on water and low cal electrolyte drinks such as G2 Gatorade. And get active! Look at ways to incorporate activity into your holiday gatherings–go for a walk or bike ride, go swimming, play yard games, etc. Make your holiday weekend a healthy and happy one! The Watertown DASH will be holding a 5k Freedom run on Friday night. The run starts at Jackson Park at Lake Kampeska and highlights much of our beautiful trail. If you’re looking to start your weekend off in a healthy way, be sure to click the link below for more details and get signed up! We wish you all a Happy 4th of July! Thank you to our military men, women, and families for preserving our freedom!
http://www.allsportcentral.com/EventInfo.cfm?EventID=61903
-Kelsey
by kelsey | Jun 2, 2016 | Etc.
Just a reminder that the trail walking club starts TOMORROW, June 3rd at McKinley Park!! Get out and enjoy the trail!
Each Friday morning in the summer starting June 3rd.
Free of charge 9:00 a.m. for around an hour each week.
We will walk at a comfortable pace, so come and join the social aspect of being outside with friends and getting some exercise.
June 3 McKinley Park (by the picnic shelter)
June 10 Stokes-Thomas City Park (by the Veterans Memorial)
June 17 Mt. Hope Cemetary (by the front entrance)
June 24 Redlin Art Center (by the front entrance)
July 1 No Walk Scheduled because of the Fourth of July weekend
July 8 Joy Ranch (in parking lot near SE side of Main St.)
July 15 Jackson Park (in the parking lot across from Cattail Crossing)
July 22 Bramble Park Zoo (by the picnic shelter)
July 29 Eastwoods Park (by the playground)
August 5 Slumberland Disc Golf Course (in the parking lot)
August 12 Stokes-Thomas City Park (by the Veterans Memorial)
August 19 No walk scheduled because of the Local Senior Games
August 26 Senior Activities Center (in the park area out front)
For more information call Jeremy at the Park and Rec @ 882-6260
by Dan | May 22, 2016 | Etc.
We have all had times in our lives where we feel we were “wronged” by somebody. Sometimes we can move on, and sometimes it just keeps “hanging on”, and we keep bringing ourselves back to it again. We have to learn to let it go! We need to be surrounded by others, whether family or friends who support us, and help remind us, that they are they for us, no matter what. Here are my 3 kids when they were little, and I was running the Twin Cities Marathon. They were a walking billboard for me that day. This was the message on the front of their shirts. It can be a reminder to us all to “Go”! Keep moving forward, and learn to forgive those things in our lives, or people in our lives, who we have had an issue with. Exercise is a great way to help relieve that additional stress.
Forgiveness is not the easiest things to do in some situations…but for many, is the only true answer.
But can it ever change things going into the future! A huge amount of stress can be taken off of our backs just by doing this. Sometimes we may need time to think, time to go workout and relieve that stress and figure out what to do, and at other times, we just need TIME!
Forgiveness can help us move on. Exercise can be a source to give us that energy, and time to think, to be able to move on! You don’t, or won’t know, how much until you try it!
We need to rely on people around us, and closest to us to help with this. It is amazing how much this can help as well!
As I was coming to the finish line of the marathon that day at Twin Cities, my kids all turned around to give me another message! I have never forgotten this…ever! And I don’t think I ever will! This was huge to me, and a reminder to me that I have people who care for me as well! We don’t need to always do things by ourselves, or have to get through those tough times by ourselves! That is what family and friends are for! The picture is at the end of this post!
Keep moving everybody! Learn to forgive…learn to let it Go! I frequently look back on this picture…it is one of my favorites!
Consecutive Exercise Day #: 3159
Dr. Dan
