by kelsey | Jan 23, 2019 | Diet, Goals, Heart Health, Weight Management, Wellness/Health
It’s the beginning of a new year and all you hear about is hitting the gym and starting a new diet. You think, this is it, this time it will stick, and I will lose weight and feel great. Maybe you’ll try the Paleo diet, the Keto diet, Weight Watchers, etc. Nowadays it’s pretty hard to not hear about these fad diets and how “good” they are for our health. This week we will briefly explain one of the most common diets out there right now and discuss what it means regarding your health.
The Keto Diet: If you haven’t heard anything about the keto diet you might be living under a rock. It almost feels like most people we talk to have tried going “keto” or know someone currently on the diet. What we know: the original purpose of the ketogenic diet is for the treatment and prevention of seizures in epileptic children. There are no long-term studies out there to look at the effects of the keto diet for adults on our health. Personally, I know a surgeon who was on the keto diet for six months and he ended up stopping it because of the adverse effects it had on his cardiovascular blood markers. This is just one example. The keto diet is so restrictive, and it forces the body into a state it does not want to be in. The body prefers to run off glucose and when it doesn’t get food sources of it (carbohydrates) it is forced to convert fat to glucose. Sounds good right? I mean I’m burning fat, right? With this diet, we have LIMITED carbohydrates (< 50 grams/day). If we think about the keto diet with common sense, where are we going to get our heart protective whole grains? Where are we going to get our fiber rich, cancer fighting fruits? In short, we won’t. One of the most common complaints of the keto diet is fatigue and constipation. Fatigue, because the body is in a state of ketosis (breaking down fats for fuel), and constipation because we are simply not getting enough fiber. We know that fiber is heart protective, so one can only imagine what the long-term risks of the keto diet has on our heart without enough fiber. Any time you cut out a major food group (i.e. carbohydrates from fruits and grains) it is not sustainable. So, if you’re looking to drop a few pounds by cutting out carbs, what is your long-term goal? Are you planning on doing this for the rest of your life till the day you die? If not, a restrictive diet like the keto diet is not the answer.
Unfortunately, people often want “quick fixes” well if you’re talking weight loss and a better quality of life through nutrition, you will not find a quick fix. The best thing you can do for your health is to eat a diet rich in whole foods, lean sources of protein, with plenty fruits and vegetables. Adopting this life style will lead to more energy, potential weight loss, decreased blood pressure, better control of blood sugar, and an overall increase in your well- being. So, when your buddy at the gym says, “You have to do the keto diet if you want to lose weight”, tell them thanks for their opinion, but I think I’ll stick to my whole foods and balanced plate. As always, if you ever have any nutritional concerns or questions, seek out a Registered Dietitian for evidenced based answers.
Cheers to the New Year!
-Sami Kratovil, SDSU Dietetic Intern
by kelsey | Jan 9, 2019 | Diet, Food, Goals, Motivation, Weight Management, Wellness/Health
Many of you are working on your New Year’s goals and that may include improving your nutrition, activity, health, and wellness. Keeping track of your intake is an excellent tool to help you with increased awareness of your intake (what exactly are you eating and how much) and help with accountability (you may think twice about the choice or amount when you have to write it down!!).
Most of my successful patients do keep a food log at some point in their weight loss journey…thus it is at the top of my list of tools to help you improve your intake! You can write it out long hand in a notebook or journal or if you have a smart phone or use the internet you can use online trackers. These are very nice because they add up all of the calories and nutrition facts for you…you just need to select the closest match to what you are eating and the appropriate serving size!
Below are a few of my favorite sites. MyFitnessPal is the number one that I recommend….they have a huge database of foods and it’s pretty easy to use. If you need help with getting started, please contact me! I would be happy to set up an individualized nutrition plan for you to help you meet your goals!
•www.myfitnesspal.com
•www.sparkpeople.com
•www.livestrong.com
•www.loseit.com
-Kelsey Raml, MS, RD, , LN
605-884-4426
strive2survive@brownclinic.org
by kelsey | Jan 8, 2019 | Diet, Exercise, Goals, Weight Management, Wellness/Health
With the New Year and focus on wellness, we’ve had some questions and interest in our next session of STRIVE 2 Survive so we thought it was timely to let you all know our next session starts March 12th!! For those wanting to learn more about our 12 week wellness program, check out the details below and contact us today to get your spot reserved for the spring session! If you want to work on your New Year’s wellness goals now, I would be happy to see you individually in the clinic and work out an individualized plan for you! Insurance does cover this visit in the primary care setting. To set up an appointment, you can call 886-8482 and select scheduling or email me at strive2survive@brownclinic.org.
STRIVE 2 Survive:
Over 20 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 the 12 week program periodically throughout the year. During the 12 weeks, we meet every other Tuesday at the Park and Rec Fieldhouse 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:
– Park & Rec Fieldhouse
When:
March 12: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
March 26: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Eric Woolley
April 9: “Your Equation to Success” Dr. Jon McAreavey
April 23: “A Walk thru the Wellness Wheel” Dr. Clark Likness
May 7: “Medications…to do or not to do” Deidra VanGilder, PharmD
May 21: “Making Health a Way of Life” STRIVE Team
Cost:
– $130
Call, e-mail or use the contact form for more information.
Kelsey Raml, MS, RD, LN
605-884-4226
strive2survive@brownclinic.org
by kelsey | Dec 20, 2018 | Diet, Food, Holidays, Weight Management, Wellness/Health
Healthy Holidays! Wait that doesn’t sound right, does it? We all know that it’s hard to stay healthy during the holidays that fill the fall & winter months. Halloween sugar followed by carb and calorie dense Thanksgiving, then non-stop Christmas gatherings with family, friends, & festive foods. Here are some tips to help you through the festivities.
* Don’t skip meals: continue to have a balanced schedule, even though you want to save your appetite for the BIG meal, still eat a small breakfast or lunch that is rich in protein, low fat, and full of fiber.
* Reduce butter & other fats: fats add extra calories, so reducing them will help to reduce amount of calories in the holiday meal.
* Focus on Mindful Eating vs Mindless Eating: eat because you’re hungry, not because everyone else is—think about your hunger and fullness, try new foods being served, but enjoy what you are eating.
* Go for nutrient dense foods: sweet potatoes vs. regular potatoes, veggie tray vs. cheese/cracker tray, fruit vs. cookie/pies.
* Take a walk with the family or do an activity together between the meal and dessert.
*Most of all- enjoy your time with your loved ones! Merry Christmas!
-Kelsey
by kelsey | Dec 13, 2018 | Cooking Tips, Diet, Weight Management, Wellness/Health
The holidays are in full swing, which means festive food, and busy schedules. Many families are enjoying old traditions, or making new ones. Unfortunately also during these Christmas experiences, many people find themselves experiencing weight gain. Countless family gatherings and baking Christmas goodies all month are grounds for overeating, without any time to spare for exercise. By making few simple changes over the day, the holidays do not have to mean weight gain! Here are some simple tips to try out between traveling, parties, cooking, and company.
- An Early Resolution? – Rather than waiting for New Years to start a resolution, make it easier on yourself and gradually work up to your resolution by New Years. This will also help you to stay focused and maintain weight over the holidays, so you can see faster results after. If your goal is to lose weight, maybe you will try to walk two days a week now, and by New Year’s you will be built up to walking 5 days a week!
- Stress less about Exercise- Rather than stressing about shopping and cleaning this year, think of this as a time to multitask. Housework is one of the best ways to get in a workout over the holidays. Whether it’s moving around the kitchen while you bake, or vacuuming before company…it all burn calories! Shopping through the mall crowds, standing in line, and bringing bags out to your car all are positive experiences now that you can count it as a workout, right?
- Quality Time– Rather than taking away from family time to work out, invite your family to do something as a group. Wake up on Christmas morning and enjoy some yoga together before presents, or take the kids out ice-skating or sledding after the famous Christmas dinner. Just remember, building a snowman or looking at Christmas lights will also provide memories that last longer than the memories watching a movie would.
- Think Before You Eat – Eat until you are satisfied, not stuffed. If you find yourself overeating at one meal, go light on the next. Try to fill your plate with the lower calorie items such as vegetable dishes, and lean proteins, then take smaller portions of the rich foods. Eat slowly, socialize, and enjoy every bite!
Overall, it’s the holidays and you need to enjoy yourself! Don’t restrict yourself from family time and enjoying some of your favorite holiday foods, but be mindful and plan ahead! Stay healthy this season, then after the holidays, your mind and body will thank you!
-Kelsey
by kelsey | Nov 28, 2018 | Diet, Weight Management, Wellness/Health
Holiday parties are starting up now and will go for the next month or so, which poses a challenge to your efforts of healthy eating. You can always bring your own dish to share and use substitutions to lighten your recipes, but if you can’t bring your own dish to share, you may consider using these behavior strategies to help you enjoy the parties in a healthy way!
- “If you plan on treating yourself later, start your day with a small meal that includes whole grains, fruit, low-fat or fat-free dairy and protein, such as eggs, ham or peanut butter.
- Don’t starve yourself beforehand. Rather, eat a small, lower-calorie meal or snack including fruit or a bagel so you aren’t tempted to overdo your calorie intake for the day.
- Choose carefully between foods you definitely will eat, those you will sample and those you will skip.
- Don’t rush to eat. Socialize and settle into the festivities before you eat.
- Move your socializing away from the buffet or appetizer trays. This will minimize the unconscious nibbling.” http://www.eatright.org/Public/content.aspx?id=11644
The holidays are a great time for celebrating with friends and family and food is always involved. Allow yourself to enjoy, but in moderation. You can keep the extra holiday pounds off, while still enjoying the holidays and festivities in a healthy way with these tips!
-Kelsey
