by kelsey | Jun 20, 2012 | Wellness/Health
Happy 1st day of summer! Summer is a great time to really focus on getting more activity and eating healthy. Our snowy and cold winters usually result in a decrease in activity for many which is why summer time is such a great time to work on getting more exercise when it’s nice out. Many people think their busy lifestyle or job is adequate for activity however you may not be getting your heart rate up high enough to promote cardivascular health and weight loss if desired. It’s also a great time to encourage activity in your kids as they also have more free time being off from school. Even though today has started out rainy, when the sun comes out again, head outside for a walk, a bike ride or go play tennis or golf.
In addition to the activity, summer time usually brings healthier eating as we are using our grills more and have a better supply of fresh produce. Grilling is a great way to prepare your meals. Besides your typical meats, you can also cook your veggies and fruit on the grill. I had grilled pineapple a few weeks ago that was especially tasty! Don’t be afraid to give it a try!
It’s never too late to work on health and wellness so as we celebrate the official first day of summer, take advantage of it… get outside, be active, and eat healthy!
-Kelsey
by Dan | Jun 17, 2012 | Exercise, Family, Motivation, Wellness/Health
Happy Father’s Day to all you dads out there. I hope you have a good day! For you kids, spend time with your dads and grandfathers while you can. These will be the times you will never forget. I never got to meet either one of my grandfathers, so in particular, spend time with them while you can.
Here, my dad is spending time with my son Nick. They are playing the bean bag game just recently. My dad was always one to be active, and at age 80, nothing has changed. Love ya Dad!
He has taught me a lot about being a dad. A lot of us guys can be fathers, but it takes a special individual to be a dad. I hope I can do as good of a job with my kids as my dad did with me. Thanks for all of the life lessons dad. They are greatly appreciated, and used. It is a different type of feeling watching your kids grow up. Before too long, they will be on their own. Hopefully we have led them down the right path. I know I am proud of all of them. Do you think it shows in this picture?
Keep moving everybody! Keep in mind the important things in life.
Dr. Dan
Consecutive Exercise Day #: 1725
by kelsey | Jun 14, 2012 | Diet, Food, Weight Management, Wellness/Health
Carbohydrates are a common topic when discussing diets and nutrition. Many people feel carbs are bad for us and can cause weight gain and other issues with our bodies. Many times diet companies promote following a diet low in carbs because it promotes greater weight loss, which in turn leads consumers to believe that carbs are bad for us. The problem with many of these companies is that they are not providing the most scientific evidence and information to their consumers as they are trying to sell a product and make money! In addition, many of the representatives selling the products do not have a formal education in nutritional sciences, physiology, and/or medicine. This is a very important concept to understand about the supplement and diet industry.
When looking at a carb restricted diet, there is always going to be initial weight loss due to hydration because the glycogen (storage form of carbs) attracts water. When the glycogen stores are depleted, the total body fluid levels decrease, resulting in weight loss. This process is ok for the body short term, however following a carb restricted diet long term can result in a state called ketosis. Ketosis is a state where the body burns its own fats for fuel and also produces ketone bodies. Normally the body burns carbohydrates for fuel and is a main source of energy for our brain, heart, central nervous system and many other organs. Ketones are small carbon fragments that are created by the breakdown of fat. When the body is in ketosis, you may feel less hungry, resulting in a decrease in caloric intake, however ketosis can lead to serious health problems.
Results of ketosis include:
- Kidney Failure: a high protein diet can cause signficant stress on the kidneys, thus putting a person at risk for kidney disease
- High Cholesterol: high protein diets are often high in fats coming from the greater consumption of red meats, whole fat dairy products, and other high fat foods. Many credible studies have linked high cholesterol levels to increased risk for heart disease, stroke, and cancer.
- Osteoporosis & Kidney Stones: when following a high protein diet, the body tends to excrete more calcium through urine, thus putting you at risk for osteoporosis and kidney stones.
- Restrictive diets can always cause issues with lactation, menstrual periods, and hormone balance in the body.
The dangerous metabolic state of ketosis may seem pleasing at the beginning as you think it’s ok to burn some fat off, however that state can be very dangerous to the body long term. There is limited research indicating that the body can stay in this state long term due to the negative side effects. Ketosis can be prevented by eating at least 100 grams of carbohydrates a day. Thus a moderate intake of carbohydrates is the best for our bodies.
The diets that have been proven most effective for weight loss and disease prevention are the DASH (Dietary Approaches to Stop Hypertension) and the TLC (Therapeutic Lifestyle Changes) diets. Both of these diets promote a balanced intake that is high in fruits and vegetables and includes lean proteins, low fat dairy products, and moderate higher fiber carbohydrates. This is what we promote in STRIVE 2 Survive. We are aimed at promoting lifestyle changes through dietary and exercise interventions with a long term result of disease prevention. All of us at Brown Clinic and our STRIVE 2 Survive Team have formal education in the science areas, including anatomy, physiology, biology, biochemistry, pharmacology, & medicine. I, myself have specialized education in nutrition sciences and weight management.
Weight loss isn’t easy. If is was, we wouldn’t have over 50% of Americans struggling with it. Next time you’re approached by someone promoting a product or you consider a low carb diet to help you lose weight faster, think about the science behind this process. It’s very important to check with your doctor, pharmacist, or myself to make sure it’s safe for you and your body. The supplement industry is not regulated by the FDA so many ingredients may interact with your medicines and health conditions.
-Kelsey
by kelsey | Jun 13, 2012 | Diet, Weight Management, Wellness/Health
Today I learned that the most recent statistics from the Youth Behavior Risk Survey indicated South Dakota high school students ranked the WORST in the country for fruit intake. The average in the country is about 22% and only about 13% of our high schoolers are meeting the recommendations of at least 3 servings a day. Part me of me couldn’t believe we ranked this terrible, but another part of me was realistic about this serious issue in our diets! Kids learn from their parents and adults in their families so in order to improve this, we need to start at the adult level and be good role models for our kids and teach them at a young age how important a diet rich in fruits and vegetables is to promote health.
Even though it’s just Adam and I (no kids!), I have a rule for meals…we always have a fruit and a vegetable. Even if it’s just carrots with dip or cut up apples that we share…something is better than nothing! I also believe that if it’s on the table, it will be more likely to be eaten, so serving it as an option is important. In addition, it’s very important for us to get a variety of colors in our produce as each color offers specific nutrients. I like to select the produce that is in season as it’s usually a better price and it gives me variety. Getting into the habit of including the produce in your meals will help improve your diets and your health.
Poor fruit and vegetable intake is a direct correlation to our obesity epidemic. Next time you go to the grocery store, make sure you shop the perimeter to fill up on great produce, lean meats, and low fat dairy products…all very important for a healthy and balanced diet.
For more information on ways to increase your fruit and vegetable intake check out: www.fruitsandveggiesmorematters.org.
-Kelsey
by Dan | Jun 12, 2012 | Exercise, Family, Goals, Motivation, Wellness/Health
This years Hospital Hill run/walk was once again a success! Our 16th year, and we had over 200 people in the walk or run. Here we are at the start line.
We had several members of our newly formed Watertown Area Running club, with several of us here, including Jackie, Steve, Steve, and Sarah.
Of course, Nick was all fired out and when out like a runner on a mission, wanting to win the race overall, which he did! His time was 18:02! Good job Nick. Here he is leading other runners to the top of the hill, which is the finish line.
Of course, the Hill proves to be a major challenge. We have more comments about how tough the Hill is. But remember, it is called “Hospital Hill” for a reason. Here, Sarah shows what she thought of the Hill, which is the same sentiments as a lot of us when we got to the top.
Keep moving everybody. Have a good week!
Dr. Dan
Consecutive Exercise Day #: 1720
by kelsey | Jun 7, 2012 | Wellness/Health
With the nicer weather, we tend to spend more time outdoors in the summer. With the high temps and humidity – make sure you get enough fluids! It is too late if you wait to get a drink when you feel thirsty. Especially for those older adults, it takes longer for you to feel thirsty even though you 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.
- Start some of your meals with soup
- 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
- 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.
This blog post was written by USD Dietetic Intern Mimi To.
-Kelsey
Graphic Reference:http://www.brownsburgathletics.com/images/urine.gif
