by Dan | Aug 24, 2014 | Equipment, Exercise, Goals, Heart Health, Motivation, Weather, Wellness/Health
Today was the 30th Annual Lake Kampeska Hy-Vee mini triathon. It was originally scheduled for the second saturday in July, but we were stormed out for that day, and it was postponed to today. Weather started out great, but as the morning went on the wind picked up. We were done with the majority of it before it got too strong. Here is our bikes in the transition station…Sarah and I.
It is a broader view of the transition station, and the finish line. It started to get warm by the time we were getting done, but the weather overall was still very nice. And it was not raining! It was a good turnout again. We all start with a 1/4 mile swim, followed by a 14 mile bike ride around the lake, and then finish with a 5K run.
One of our memeber of the Watertown Area Run club, Jill, set out her things at the transtion station. Talk about organization! You want to have everything set and easily accessible so you can change shoes, and gear for each of the phases. The time for the finish is from the start to the finish line. There is no break in time for the transition stations. You want to move as fast as you can in between because the clock is still moving. Most of us can be proficient in 1 or 2 of the events, and have a weak event for the 3rd phase. My weak phase is the swim. Thank heaven for the Reiffenberger stroke in the swim…stand up and run like he…!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2522
by kelsey | Aug 20, 2014 | Diet, Exercise, Goals, Heart Health, Motivation, Weight Management, Wellness/Health
It’s hard to believe school is back in session and fall is approaching quickly. We are always sad to see summer go as it seems to fly by faster every year, but I am excited for my favorite season (fall) to get here and to 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. Fall STRIVE starts September 16th!
- 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
by Dan | Jul 27, 2014 | Exercise, Family, Goals, Heart Health, Motivation, Wellness/Health
Running and exercise has brought a lot to my life. Many adventures, trips, meeting new people, and gaining new friendships. What if…I did not run? What if…I was not healthy enough to be active? What if…I was not diligent about staying active? How would my life be? How would my health be? What activities would I do with my family? Many things to consider.
Here I am with my family, and our neighbors, Steve and Carletta Hauck and some of their kids…our second family. This is when we went to Disney and had a great time…family time. Yet, if we had not been doing the 1/2 marathon, and marathon, we would not have had this experience.
Running had made my life much more complete! The adventures I have been on as a result of running and exercise are so numerous I can’t imagine my life without it. It can be the same for you. The places it can take you, the energy it can give you to do more things, the doors that open up as a result of being healthy to enjoy life are countless. If you already run or exercise, you know exactly what I mean. If you don’t, it is time to figure out what it is all about. The adventures and memories that will arise are priceless. What if…I had not started? I know what I would have missed out on. Now, what if…I were to stop? I can relax on this one. This is not going to be an option as long as I have anything to say about it. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2494
by kelsey | Jul 24, 2014 | Diabetes, Diet, Food, Heart Health, Weight Management, Wellness/Health
I often get asked about meal replacements such as Boost, Atkins, Slim Fast, Ideal Protein, etc. Are they good? Should I use them? What kind? etc…
The Academy of Nutrition and Dietetics does approve the use of meal replacements for weight loss efforts: “Several studies comparing isocaloric diets have shown an equivalent or greater weight loss efficacy with structured meal replacement plans, compared to reduced calorie diet treatments. One or two daily vitamin- and mineral-fortified meal replacements, supplemented with self-selected meals and snacks, may be a successful weight loss and weight maintenance strategy for overweight and obese adults who have difficulty with self-selection of food and portion control.” (http://www.andeal.org/topic.cfm?cat=2886&conclusion_statement_id=250237&highlight=meal%20replacements&home=1).
The key words are one or two replacements/day, not your whole day and paired up with a well-balanced, calorie reduced diet. I typically recommend the use of these for the meal when the individual is on the run the most. Sometimes you are rushed in the morning to get to work or school and don’t have time for breakfast, in this case, a meal replacement may be a good idea…or maybe it’s lunch as you only get a short break and a meal replacement might fit in well here. The biggest thing to remember is you are drinking your meal, not eating it. Some people are truly satisfied this way and others are not. Personally, I do not use meal replacements because I know I need to “eat” my food to be satisfied rather than “drink” them…when I drink something, I feel like I still need to eat thus a meal replacement would only add more calories! Another reason why I don’t do meal replacements is I prefer real food. I would rather eat whole food than drink a supplement….but that’s just me. 🙂 One more thing to consider is they are typically around 150-200 calories. This may not be enough for a meal, so you may consider adding a piece of fruit, salad, or yogurt to it to give you a little more substance.
Meal replacements do have a place in our society for helping people manage their weight, but there are many kinds so it’s important to check out the ingredients, nutrients, and prices. If you notice a really long ingredient list, there is more “stuff” added to the product and then you need to consider if you really need all of that extra “stuff.” Some ingredients can affect your body in certain ways, so you may need to check with your physician, pharmacist, or dietitian to ensure it is safe to consume. Costs also makes a difference. You have to remember that these companies are trying to make money off of you, so consider cost and value when you make your selection. In addition, it’s important to consider that a well balanced, portion controlled, healthy meal of real food can be cheaper than some supplement drinks! Below is a chart Alex Loes, SDSU Dietetic Student made for me to compare the various choices. I hope this helps you, but if you have any specific questions regarding choices, selections, or even disease states and the use of these, don’t hesitate to contact me. I’m here to help you as your credible and reliable nutrition information source!
-Kelsey Raml, MS, RD, LN
| Brand (oz/serving) |
Price/oz |
Calories |
Protein (g) |
Carbohydrates (g) |
Fiber (g) |
| Boost Calorie Smart (8) |
0.20 |
190 |
16 |
16 |
4 |
| SlimFast (10) |
0.11 |
190 |
10 |
29 |
5 |
| Shakeology (12) |
0.36 |
160 |
17 |
17 |
6 |
| Atkins (11) |
0.17 |
160 |
15 |
5 |
3 |
| Special K (10) |
0.14 |
190 |
10 |
29 |
5 |
| Ideal Protein (10) |
0.40 |
210 |
26 |
14 |
5 |
| Advocare (9) |
0.36 |
220 |
24 |
24 |
5 |
| Sanford Profile (9-12) |
0.25 |
100 |
15 |
7 |
0 |
by kelsey | Jul 23, 2014 | Diabetes, Diet, Exercise, Food, Heart Health, Weight Management, Wellness/Health
With as long as our winters last, I certainly do not want to complain about the hot temperatures, but I do want you all to practice proper procedures to ensure you do not suffer from any heat related illnesses such as heat stroke or dehydration. With the high temps and humidity, it’s extra important to make sure you get enough fluids! 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 22, 2014 | Diabetes, Diet, Goals, Heart Health, Motivation, Weight Management, Wellness/Health
A few weeks ago I told you about the exciting news that Brown Clinic was selected to participate in a nutrition research study with South Dakota State University’s Nutrition Department regarding metabolic syndrome. I am still looking for participants to be in the study, so if this interests you and you think you would qualify, please contact me!!
The study will be testing two diets (the DASH diet and the BOLD diet) and their effects on metabolic syndrome
- DASH diet–Dietary Approaches to Stop Hypertension: Considered the “gold standard” heart-healthy diet, this eating plan featured vegetables, fruits and low-fat dairy and limited red meat and sweets
- BOLD diet–Beef in an Optimal Lean Diet: Similar to the DASH diet (rich in vegetables, fruits, whole grains, nuts and beans) and protein amount, but uses lean beef (4 oz./day) as the primary protein source, whereas the DASH diet used primarily white meat and plant protein sources.
Participants must:
- be between 18-65 years of age
- have central obesity (waist circumference >35 in, in women and > 40 in, in men)
- and 2 of the 4 following risk factors to be included in the study:
- elevated triglyceride concentrations (150 mg/dL)
- low high-density lipoprotein (HDL)
- cholesterol (< 40 mg/ dL in men and < 50 mg/dL in women)
- high blood pressure
- elevated fasting plasma glucose (=100 mg/dL)
Participants will receive the following:
- Tailored diet instructions and dietary and exercise goals at your initial meeting (free to the participant).
- Two follow-up meetings with the Registered Dietitian Kelsey Raml (free to the participant). Duration of the study is 10-12 weeks long.
- Free lab work at the beginning and end of the study.
- Compensation for this study is limited to tailored diet instructions and $100 in HyVee gift cards upon completion of required steps.
This study is funded by the South Dakota Beef Council. I am really excited to be a part of this study as the results could play a significant role in nutrition recommendations for metabolic syndrome!
If you are interested in participating, please contact me to determine if you are eligible! If you know of someone who may be interested, feel free to share this information with them and get in contact with me!
Thank you!
Kelsey Raml, MS, RD, LN
605-884-4226
strive2survive@brownclinic.org
