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
by kelsey | Jan 28, 2016 | Etc.
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 Dan | Jan 17, 2016 | Etc.
How better to start than above with a quote by Ayn Rand, with a picture of Molly running a Cross Country race. The determination, the drive, the feel of empowerment! Empowerment is the process of becoming stronger and more confident, especially in controlling one’s life and claiming one’s rights. Running laid the foundation for her, to take off in her college career, and to later become President of her sorority. This quiet, soft spoken girl has done a lot of growing up lately. She has empowered herself to succeed. This is the key for all of us, and exercise, in this case running, can help you do that.
We all will have challenges and obstacles along the way in our life. Are you going to let it stop you? Are you going to fight your way through the tough times? Are you one to sit back and say “whatever”, or are you going to learn from previous mistakes, and turn them into learning points that you can advance from? The choice is ours to make. But, after all, it is also our life to make. We become stronger by things that are tough. Experience brings new challenges, and rewards to our lives. By having a foundation of exercise, we find out how tough things can be…only to eventually make us stronger, not only physically, but mentally.
There are always things in life that we may want to run from, or strive for.
Take a chance, and swing for things! You never know when you may actually find the right way, or success, and hit a home run!
Success will find its way towards you, and sometimes in not so obvious ways. Out of all this comes leadership, with your vision and values being part of the foundation, with the empowerment you exude at the top!
We all can use encouragement along the way…from not only friends, but in particular, FAMILY! Family can also lend a hand in helping to provide those foundational points to build on. The rest is up to you as an individual on how you want to act on it. Here is Molly as President of her sorority giving her farewell address this Winter. I was proud of her. She spoke with grace, wisdom, and humor (yes!) that made me proud. My little girl was growing up! Those above aspects all were important in her leadership role that she had! But, like I said, family plays a big role.
When is comes to having a role model about empowerment, Molly learned from the best! Sarah has been a significant role model on how to succeed, and, in particular, how to succeed as a female. Sarah’s mom set the tone on that…she is an electrical engineer, and had to break many stereotypes back in her day. Females did not become electrical engineers…this was mainly a “man’s world” at that time. But this was what SHE wanted to do, and we all should do what we want to do in our lives. We decide how to be a “Success in Life”. Use our abilities, and then don’t let anybody stop you! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3033
by kelsey | Jan 12, 2016 | Etc.
After a wonderful 12 week maternity leave, I am back to work and I look forward to working with you all again through our blog and Facebook updates as well as in person at the clinic! My clinic hours are still the same: Tuesday-Thursday 7:30am-7pm. If you are wanting to work on improving your nutrition, health, and wellness in the new year, give me a call or email me to set up an appointment! Individual appointments are billed to your insurance. Our next STRIVE session will begin March 15th. Stay tuned for more details as it gets closer.
If you have free time tomorrow, Wednesday, January 13th, come check out our clinic booth at the Rec Center Health Fair from 2-6pm at the Rec Center gym. Deidra Van Gilder and her pharmacy students will be offering a bone density screening (heel scan) and we will have lots of great resources to help you start the new year off on the right foot!
For those interested 🙂 — Corbin, my sweet baby boy, is pictured above at 2 months old and below is him this last weekend at 3.5 months old. Time flies when you’re having fun!
Kelsey Raml, MS, RD, LN
Registered Dietitian
kelsey.raml@brownclinic.org
Direct Dial: 884-4226
by Dan | Jan 10, 2016 | Etc.
The above quote by Norman Vincent Peale sets the stage. Your thoughts control what you do…and the bottom line is, you choose your thoughts. We all need help in regards to our attitudes at times…me included. There are times when the stress of everyday life, the pressures of work, trying to make sure you are doing what needs to be done for all of those people who are depending on you, starts to get to you. Frustrations build up, tempers flare…you wonder why you are doing all of the things you do. Does anybody really care? Does anybody really appreciate it? Do you feel like you are wasting your time? Time to step back, look in the mirror, and decide what is right for you. This is where the exercise can come into play. It is a great way to burn off frustration. To once again feel like you are in control. You are in charge. My daughter Megan above in a race for swimming…”I am in charge. I am in control. It is up to me as to whether I succeed or not!”
Believe you can, and you will. Change your thoughts, and your actions will follow. Believe me, this is easier said than done. We all have our moments of weakness…welcome to being human. But we need to keep reminding ourselves that, as noted by an unknown author: “Every day may not be good, but there’s something good in every day”. Remember this, and keep focusing on this. It is no different when we are trying to stay healthy, and attempting to exercise more to take care of ourselves. We need to keep our “head” focused on why, and all of this translates to our every day life. Here are some more images of my daughter Megan working at the sport she loves: swimming!
You want something, go after it. Spread your arms and reach for it!
We are limited by our own minds. If we want to achieve something, dive into it! Decide: all or none! Don’t hold back. Our minds are the biggest obstacle, not our bodies.
Attitude truly is everything! We decide as individuals. Are we going to adapt, and change, or drag ourselves down, and have a “pity party”? As Winston Churchill has been quoted: “Attitude is a little thing that makes a big difference”. You decide. We are truly in the driver seat. Does our attitude rub off on other people? You better believe it! Do people want to be around us? Again, we all have our moments. Welcome to being human. We all make mistakes, but the one thing about mistakes, is that we can learn from them. The hope, and challenge, is that we do learn from them, and continuously work on trying to make ourselves better. That is all we can do. Don’t give up! Our attitudes do rub off on others. Here is Megan, happy, energetic, and of course, Zeus feeding right off of it. Who is happier in this picture? It does not matter…they are feeding off of each other.
You decide your attitude. But remember, it continuously needs to be worked on. Everyday! Expect set backs, but bounce back with a vengeance. Once again, if you “change your thoughts, you change your world”! Good luck! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3026
