by kelsey | Feb 25, 2016 | Etc.
As many of you know, our focus is to promote lifelong healthy habits and not just a quick fix. There are all kinds of fad diets out there that will give you the quick fix, but we are focused on your overall health (inside and out!) and want to give our participants in STRIVE 2 Survive and patients, the education and tools they need to live a long and healthy life. Below is a glimpse of the results we see. This female participant lost about 22lbs in the 12 weeks, 15% body weight and greatly improved her lab results, waist circumference, and fat composition…all with the help of our program. She didn’t do anything crazy such as eliminate food groups, skip meals, only drink shakes, or over-exercise…she basically started watching her diet more closely and kept a food log of her intake, made healthier choices by reading labels and being more aware of the choices out there, and exercised about 30 minutes every day. Seeing her cholesterol elevated at the beginning of our 12 weeks was a motivator for her and she wanted to work hard to improve her weight and her cholesterol to prevent disease later in life. When we were visiting about her results, the biggest thing that stood out to me was that she said she knows she can stick with this. She didn’t do anything drastic that she can’t keep up with the rest of her life. If you want to learn more about our wellness opportunities and our 12 week program, be sure to give us a call or email! Our spring program starts March 15th!
|
Initial
|
Final
|
|
|
|
| Weigh In |
165.2lbs
|
143.4lbs
|
|
|
|
| lbs lost |
|
-21.8lbs
|
| % lost |
|
|
|
0
|
-15.2%
|
|
|
|
| Lab Work |
Initial |
Post |
| Total Cholesterol |
259
|
201
|
| LDL |
146.6
|
110.8
|
| HDL |
92
|
81
|
| Triglycerides |
102
|
46
|
| Glucose |
89
|
88
|
| BP |
128/80
|
122/82
|
| Waist Circ. |
33.5
|
29.5
|
| BMI |
28.8
|
25
|
| % Body Fat |
40.1
|
32.7
|
| Fat Mass |
66.2
|
46.8
|
| Fat Free Mass |
99
|
96.8
|
| Water Mass |
72.4
|
70.8
|
| BMR |
1377
|
1283
|
-Kelsey
by kelsey | Feb 24, 2016 | Etc.
Spring STRIVE is only 3 weeks away and enrollment is underway! Our 12 week wellness program will start March 15th! For those wanting to learn more about our 12 week wellness program, check out the details below and contact us today to get enrolled in the spring session!
Over 16 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 also have a great assistant, Barb, that keep us organized.
We the 12 week program periodically throughout the year. During the 12 weeks, we meet every other Tuesday at the County Fair Banquet Hall 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:
– County Fair Banquet Hall
When:
March 15: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
March 29: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr.Torness
April 12: “Your Equation to Success” Dr. Jon McAreavey
April 26: “Medications…to do or not to do” Deidra VanGilder, PharmD
May 10: “A Walk thru the Wellness Wheel” Dr. Clark Likness
May 24: “Making Health a Way of Life” STRIVE Team
Cost:
– $130
Results show improvements in weight, blood sugars, blood pressure, cholesterol, and overall health, wellness, and strength! STRIVE applies to all who have a heartbeat!
Call, e-mail or use the contact form for more information.
Kelsey Raml, MS, RD, LN
605-884-4226
strive2survive@brownclinic.org
by kelsey | Feb 17, 2016 | Etc.
Fish is not the most popular protein in our area since we are a land locked, northern state. Our mid-western diet typically includes proteins from beef, chicken, and pork…and fish often gets overlooked. During the Lenten season, it’s a good time to try out some new varieties and types of fish as they are better stocked and often times are better priced (ie- salmon, mahi-mahi, talapia, etc). The frozen bags of fish often have the filets in individual servings or two servings in a wrap so you can just take out as much as you need and then put the rest of the bag back in the freezer. Fish is a very lean and low fat protein so if you are watching your weight, it’s a good choice. Another benefit of some types of fish is the omega 3 fatty acids. Fatty fish such as herring, trout, tuna, mackerel, seabass, and salmon have these good fats. Our fresh water fish from around here such as walleye, northern, and perch, do not have these fats, however they are still lean proteins. It is recommended to incorporate two servings of fish into your weekly intake, so get into the habit of this during Lent and it could stick!
When we eat fish, we often think of it as breaded and fried, however that is not the healthiest choice. Instead of frying try these cooking methods:
- Grill: Season the fish with herbs and spices and a little lemon juice (from real lemons!). Lightly brush the fish with a little olive or canola oil so it won’t stick to the grill and cook for 10-20 minutes. The picture shows one of my favorites: grilled shrimp.
- Saute: You can saute any type of skinless fish. Again, season as desired and then heat a little olive or canola oil in the skillet on medium-high. Cook the fish for 2-3 minutes on both side.
- Poach: Place the fish in a saucepan or deep skillet and add enough stock, water, or wine to barely cover the fish. Add your seasonings, herbs, or spices and bring the liquid to a simmer on medium heat. Simmer for 10 minutes or until the center is opaque. Then you can dress it up with a sauce if desired.
- Bake: lightly coat a baking sheet with cooking spray and arrange the seasoned fish fillets on the sheet with seasoning. Bake for 7-10 minutes…you do not need to flip the fish. You can also put the fish filet in tin foil so the seasonings and herbs really flavor the fish.
- Broil: season the fish filet and brush with olive oil. Place on a broiler pan rack and broil 4-6 minutes on each side.
- If you choose to fry, try making it a little healthier by using an egg white to coat your filet, use canola oil to fry in, and instead of the white flour coating, try whole grain cracker or bread crumbs.
- When your fish is opaque and flakes easily, your fish is fully cooked.
Give it a try…you may be surprised how much you like it!
-Kelsey
by kelsey | Feb 9, 2016 | Etc.
This is a re-post to remind you all that this free nutrition talk is this Thursday! I hope to see you all there!
The Watertown Park and Rec’s Community Education Series February program will be “Dieting and You” presented by yours truly: Brown Clinic Registered Dietitian Kelsey Raml! Come learn more about current nutrition recommendations, trends, fads, and ways to keep you at a healthy weight through improved nutrition!
When: Thursday, February 11, 6 p.m.
Where: Watertown Senior Activities Center
No cost to attend
Any questions call 882-6260.
by kelsey | Feb 3, 2016 | Diet, Etc., Food, Wellness/Health
The winter months seem to take a toll on our skin as the air is dry and cold! The beauty industry has a variety of products to help promote healthy and glowing skin, however diet is also an important factor. Research on the best foods for healthy skin is limited, but what we do know is that antioxidant rich foods are effective in promoting healthy and glowing skin. Antioxidants are substances that protect our cells against free radical damage. Free radicals are molecules made when our body breaks down food or by environmental exposures such as tobacco use or radiation. They damage the cells and may play a role in diseases such as heart disease and cancer. A colorful diet is most effective for skin health and each color offers specific vitamins and minerals such as: beta-carotene, lutein, lycopene, vitamin A, vitamin C, and vitamin E. A diet rich in the following foods will help you get beautiful and healthy skin you’re wanting!
- Red, Orange, & Yellow Produce: carrots, tomatoes, red and yellow peppers, apricots, etc
- Green Leafy Vegetables: spinach, romaine lettuce, broccoli, etc
- Blue & Purple Produce: blueberries, raspberries, eggplant, etc
- Lean Proteins: beans, lentils, nuts
- Fatty Fish: salmon, mackerel, sea bass
It’s also important to be mindful of foods that can cause greasy and oily skin such as high sugar and high fat foods: pastries, cookies, fried foods, etc. These foods should be avoided or limited and instead focus on a balanced diet rich in fruits, vegetables, lean proteins, low fat dairy, and whole grains. In addition to diet, eliminating tobacco abuse and using sunscreen are effective in promoting healthy skin. These recommendations are not only going to benefit your skin, but also your overall health. Color and variety in your diet will help you look stunning always!
-Kelsey
by Dan | Jan 31, 2016 | Etc.
I hear all of the time different reasons for not exercising: I don’t have enough time; I can’t find anything I like; It is too hard; I am too sore. Bottom line: we have a lot of decisions to make, and they may not always be easy. My reasons center around my family, and in particular my kids. I want to spend time with them, be around for them, watch how they succeed in life. My decisions become much easier when this becomes the center of my plan.
How do I do it? How do I chose? Where do I start? Make your list of goals, and not really what you want to accomplish exercise wise, but the reasons you want to exercise for. I want to lose weight. I want to enjoy certain foods more. I want to attend my child’s wedding! I want to see my kids grow up. I want to see my grandchildren, and spend time with them, and for them to know me! Once you do this, the list of goals becomes easier to list, and achieve. Every day is a chance to get better!
There are days that are tougher, and you wonder why you are exercising. But, every day, when I am done, and I feel better, I know why I did it. At that time, you get a burst of energy to last the day. The biggest reason though is I have accomplished another day of being here, spending time with my family, and just enjoying life!
Get excited about life! Make it a success! Give yourself reasons why you can. If you are tired of starting over, then stop giving up in the first place! Keep one foot moving in front of the other.
You may not always have the right decisions every time, but then again, we learn from our mistakes!
Still confused on how to go about it? I would be surprised if you weren’t! Make that list! Keep reviewing your goals! Then, when you feel like quitting, go back to this list, and start thinking about why you wanted to get started in the first place! Take your time. After all, they are your goals and decisions!
You may feel like rolling the dice at times, but really, if you make your list of goals, and reflecting on your decisions of why you should start, or keep going, there is no “maybe” or “no”. Only “yes”! Earn your body! Earn your life! More importantly, enjoy your life! Enjoy your Success in Life! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3047
