by Dan | Feb 7, 2016 | Exercise, Goals, Motivation, Wellness/Health
We all have that urge to want to attain a goal, whatever that goal may be. The goal we want can be as individual as the individual themselves. We push ourselves, and sometimes need someone to push us as well. But, for all of us, we have to dig deep within ourselves to find what that drive may be. What is that urge we desire for a goal we want to attain? What is it that will push us toward that level of discomfort, and fear of the unknown? It is different for all of us, and the answer can be as unique as the individual. It does help though when you are with a group, or a partner, to help motivate that drive.
We need to show our determination, and to keep reviewing our goals, vision, and then ultimately to execute, in order to create that drive.
We need to push ourselves past that comfort zone. I hear all of the time “I don’t have time”, “I just can’t get motivated”, “I could never do that”. We all have those doubts, including me. Even with my consecutive streak of exercise days, there are times when I just don’t feel like working out. I have to continue to dig deep inside myself as well, and keep looking back at my goals, understanding my vision, in order to keep that drive going. It is no different for me…but I have figured out that drive. You need to also. And you can. Enjoy what you do, and if you don’t, then you need to find out what it is that will make you happy, or enjoy things more.
Figure out what it is going to take for you to create that drive! And above all else, REMEMBER: anything short of this is just another excuse.
Leave your excuses at the front door when you are heading out to go workout. Focus! Push that Drive! Find that Drive! Remember, you are in the “driver’s seat”!
I have now talked about Determination, Drive, and next week will be on Desire! You need all 3 to be successful at achieving your goals. Whatever those goals may be. Without it, it will just turn into another excuse, and more tired where you feel unhappy, unmotivated, and depressed.
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3054
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 kelsey | Jan 27, 2016 | Weight Management, Wellness/Health
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 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
Call, e-mail or use the contact form for more information.
Kelsey Raml, MS, RD, LN
605-884-4226
strive2survive@brownclinic.org
by kelsey | Jan 26, 2016 | Diet, Food, Weight Management, Wellness/Health
5 of the Healthiest Winter Foods
Winter is always challenging to get fresh produce at a reasonable price, but these top 5 winter foods are not only reasonably priced, but offer a great source of nutrients. Be sure to add them to your grocery list and include them in your meal planning!
1. Pomegranates: this heart-healthy food is rich in antioxidants that can contribute to improving blood flow to the heart and keep arteries unblocked.
2. Dark Leafy Greens: kale, chard, and collards thrive during the winter season while the rest of the produce section looks bleak. These greens are rich in vitamin A, C, and K. They are also an excellent source of folate.
3. Citrus fruits: limes, oranges and grapefruits are juiciest in the wintertime and can brighten up a dull winter. They are loaded with vitamin C. Citruses are a rich source of flavonoids like hesperidin, which is credited for boosting HDL (good) cholesterol while lowering LDL (bad) cholesterol and triglycerides.
4. Potatoes: they often given a bad rap for being one of the white starches along with white rice and white bread but unlike those starches, potatoes are a whole food and contain many beneficial nutrients. They have two excellent immune boosters – Vitamin C and B6—while also providing a good source of folate and fiber.
5. Winter Squash: comes in a variety from butternut to acorn to delicata and even spaghetti squash and they are all excellent choices in the winter. One cup of squash has 80 calories and is high in both vitamin A, C and K while also boasting a good source of potassium, B6, and folate.
-Kelsey
by kelsey | Jan 20, 2016 | Diet, Goals, Motivation, Weight Management, Wellness/Health
New Years is always a great time for refocusing and setting those famous resolutions. I’m not a big fan of New Year’s resolutions because they typically aren’t followed long term. Many have already fallen off the wagon with their resolutions just a few weeks into January! Most often they aren’t followed long term because they aren’t realistic to follow. Weight loss is one of the more common resolutions. Controlling your weight long term can be done and does not have to be just a temporary thing! To lose weight permanently, you must make a commitment to gradually adopt a healthier way of life. Making small changes over time make it more realistic and able to stick with long term. Here are a few tips:
- Set realistic weight loss goals, such as 1 to 2 pounds weight loss/week so over the course of a month you are down 4-8lbs. Those who lose weight slowly, by eating less and exercising more, tend to keep their weight lost off.
- Eat fewer calories by cutting down on portions and/or decreasing the total amount of fat you eat.
- Do not skip meals. Eating 5 smaller meals a day helps to increase your metabolism.
- Keep low calorie, low fat snacks on hand, such as pretzels, raw vegetables with low calorie dips or fruit.
- Choose foods high in fiber such as whole-grain breads, cereals, pasta, rice, fruits, and vegetables.
- Eat a variety of foods to get all the nutrients you need.
- To ensure you are eating healthy, keep an accurate food journal. Write down everything you eat or drink. Be honest and accurate, otherwise the journal is not as helpful. The food journal will help you learn about your eating habits and help you assess the food choices you are making. You can do this online or using an app such as MyFitnessPal.
- Establishing a regular exercise routine is equally important. Aim for at least 30-60 minutes/day. Pick activities you enjoy doing to make it more enjoyable and fun!
- Stay positive! Focus on your reasons for improving your health and wellness and don’t let the little bumps along the way bring you down from achieving your goals!
-Kelsey
by Dan | Oct 15, 2015 | Exercise, Family, Goals, Heart Health, Motivation, Wellness/Health
When it comes to your kids, there is no better way to teach them about life, or how to handle things, than to lead by example. Staying active, participating in sports, or exercising on your own is so important when it comes to teaching skills in life. You learn how to mange your time, to focus and concentrate on things at the time, and to not only perform for your own individual goals, but to learn to work as a team. Life is a continuous struggle, but running, walking, biking, swimming, or whatever your favorite activity may be, will help you learn how to do things better. All 3 of my kids are now in college, learning to juggle schedules, managing time, and yet still try to have fun and enjoy life. Hopefully we have taught them adequately how to do this. Teaching them not only by continuously talking with them, and showing up at their events cheering them on, but by them watching us do our activities, and compete in racing events here. As my daughter reminded me here this last weekend when she called from school: “When are you going to showcase us on the blog, and talk about how we are superstars!” Well, Megan…here you go!
Megan was our born fish! Ever since she was little, all she wanted to do was be in the water. It is only fitting that her sport was swimming. She started when she was 10, and swam all through high school, and even swims now at college on the swim club. She gets to travel to different large universities and compete. She was a graceful swimmer, and it was fun to watch her, especially the backstroke. Effortless! Swimming is not my sport…I have to think too much trying. We all have our different talents, but the skill comes in continuing to push yourself. Your only limitation is the space between your ears!
Here she is taking off at the start of her backstroke. Perseverance is the key to any sport or activity. You have to keep trying…keep working…never settle for just being OK.
You are our superstar swimmer Meg! It was fun watching all those years. Never give up on yourself…if you take on life like you do swimming, there will be no stopping you!
Molly started coming into her own in High School with running. She always wanted to be a sprinter in track, but she was deep down a distance runner. Sorry Molly…but that is where your talent truly was. She was our “jack of all trades” sport participant. Gymnastics, soccer, softball, band, cross country, track. She wanted to do it all. Eventually things had to give, and she had to pick and choose, so she did more running as far as school activity. She played softball in the summer.
She was a hard worker, and never gave in. She was proud to be the first recipient of the Godfrey Award for participation in Track and Cross Country. And so were we! A very special award for a “super star” runner.
Keep up the running Molly. Will you be the first one to run a marathon with me???? Time will tell. Just don’t give up. You have many talents …never forget that!
Nick took off in running like Megan did with swimming. He ran more middle distance in track, and they were shorter races, but yet you had to have the stamina of a distance runner.
Lots of traveling involved going to all of your Cross Country races in the Fall. You were a great example leading your Arrow teammates, and showing leadership. They looked up to you, and often times it was commented how well the Arrow boys worked together as a team.
You liked doing different things in the summer as a break also, so you did many years of softball. Lots of games and championship competition that we saw with you as well. Learning to work together as a team, and showing good sportsmanship. It was fun to watch you!
Your true favorite sport was track…you loved the middle distance…800 meters. And, you were good at it! You have to have speed and endurance. Way to go all of those years!
Many times we would be cheering you down the home stretch! It was a proud moment for Sarah and I at Track awards when it was your turn…Just like Molly, you won the Godfrey Award for Cross Country and Track! Now is that cool or what? You guys all learned to compete, to show good sportsmanship, and win or lose gracefully. That makes the 3 of you all of “my heroes”! Your High School days of competing may be done, but hopefully the tone has been set for you all to keep staying active. You have seen your mom and I doing this your entire lives. Something was bound to wear off. Just remember, in life you are always coming down different “home stretches”. There is always another goal to achieve, an accomplishment to reach, a setback to endure. Just like sports and activities. It has set the tone for you to succeed in life. Remember that! Set your sites high, and continue to work on new goals. I have no doubts that you will all succeed! We will always be your mom and dad, and will be “cheering” for you along the way! All the Way! Forever! Love you!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2939
