by kelsey | Jul 25, 2013 | Diet, Weight Management, Wellness/Health
There are no doubts about it….weight loss is tough….but even tougher is maintaining that weight loss. The majority of people who lose a large amount of weight, usually end up gaining it back. This yo-yo dieting or weight cycling results in a variety of issues including poor self esteem, lack of motivation, binge eating, etc. I like to compare this cycle to being stuck in a revolving door like you’d find at a hotel…you just keep going around and around and can’t seem to get out! To help you put a stop to weight cycling, follow these tips:
- Change your mindset: No one ever wants to go on a “diet” and being a diet is never any fun, so ditch the word. Diet usually has a time period to it, so instead think of this has a lifestyle improvement. Think of healthy eating as a lifelong commitment, not a short period of time. Fad diets never work as you can’t live that way forever, so instead focus on a well-balanced nutrition plan that incorporates whole foods and portion control.
- Get adequate sleep: sleep is often overlooked in the equation to success as we tend to put a large amount of focus on food and activity….but in reality, getting adequate sleep is just as important as your exercise and nutrition. You need to get at least 7-8 hours of sleep/night to allow your body to reset and repair itself. Lack of sleep or poor sleep habits typically result in poor eating habits, increasing cravings for junk foods, and a higher BMI.
- Destress: stress can cause an increase in the hormone cortisol and when this hormone is increased, you may experience a greater desire for junk foods or unhealthy foods. Examine your stress levels and think critically about ways you could improve the stress in your life. You may consider journaling, yoga, or meditation to help you. Engaging in regular activity also helps reduce stress as it gives your body natural endorphins that aid in mood boosting.
- Practice mindful eating: Slow the eating process down and think critically about your hunger and fullness factors. Think of food as fuel and you want to choose healthy foods to provide your body with the appropriate nutrients and energy. When we think of food as “good” or “bad” it tends to make us want those bad foods even more, so instead change your mindset about food and work on portion control and feeling confident about your decisions.
I don’t expect these tips to happen overnight, but I do encourage you to examine your life and look at each part of the equation to help you stop the weight cycling and get on a path of healthy living for the long run!
-Kelsey
by kelsey | Jul 16, 2013 | Diet, Exercise, Food, Weight Management, Wellness/Health
Like Dr. Dan, my Saturday included friends and fitness as well as I participated in the Beef & Eggs 5k along with many other South Dakota Team BEEF members and friends! “Team BEEF is a community of runners and health enthusiasts who recognize the nutrition benefits of lean beef and the vital role this high-quality protein plays in their training.” (http://www.sdbeef.org/teambeef.aspx). The Beef & Eggs 5k was one of our sponsored races this year and SD Team BEEF was well represented! It’s a great opportunity to do two things I love: exercise and promote the benefits of lean beef. Red meat tends to get a bad rap, but in reality, it’s an excellent source of protein and if you choose the lean cuts (there are 29!), it can truly be a part of a healthy and balanced diet.
Did you know that beef is 20% leaner than it was about 15 years ago? There are at least 29 cuts of lean beef which means they meet the government guidelines for lean, meaning each cut has less than 10g of total fat, less than 4.5 g of saturated fat, and less than 95mg of cholesterol (in a 3 oz serving). Here are some tips for you to make beef a part of your heart healthy meals:
- Look for key words such as “round” or “loin” …these are typically leaner cuts
- Choose 90% or greater lean beef. This means in a 3oz serving there is less than 5g of fat in it.
- Use healthy cooking methods such as grilling, broiling, baking, roasting, or braising. The less tender cuts can be marinated in a tenderizing marinade such as salsa or light Italian dressing.
- Trim the fat! Trimming the fat before cooking will help eliminate some of the fat from the cut.
- Cook with fresh ingredients such as lemon juice, peppers, onions, garlic, and herbs instead of adding extra fat to the cut.
- Practice portion control. Select the 3-5 oz serving over the 10oz.
Balance is key to a healthy diet, so be sure to include your fruits and veggies and whole grains along with your lean meat to create a healthy plate. As of a just a few months ago, all meat is required to have the nutrition content (label) posted by it in the grocery store. Be sure to use this when you’re selecting your cuts of meat and pay special attention to the total fat and saturated fat content. If you want to learn more about the benefits of beef and explore healthy recipes check out these websites: www.beefnutrition.org and www.beefitswhatsfordinner.com.
It was a hot and humid morning for a run (hence the red faces in the pictures!), but we had a blast together. My brother-in-law asked me why we chose to run 3 miles “for fun”…yes, it may sound weird that my friends and I met in Brookings to run together, but having something like this on my calendar keeps me motivated and helps me meet my fitness goals. Exercise has always been a part of my friendship with these girls as some of us competed on the SDSU equestrian team together, so it’s natural to run together! I also talked my co-worker and friend Lacey into running another 5k with me! Having some activities like this planned into your schedule is a good way to keep you on track with meeting your fitness goals and helping you stay fit. Don’t be afraid to try a fun run or 5k! There are all levels of runners and walkers!
-Kelsey
by Dan | Jul 14, 2013 | Exercise, Family, Motivation, Weather, Wellness/Health
Yesterday was the 29th Annual Kampeska mini triathlon…and it was one of the biggest yet for participants! We had great weather…minimal wind, but very humid, and by the time the run portion started, it got really hot. We got sprinkles on a few times, which helped out quite a bit. This was the first time for my son Nick, and daughter Molly, as well as my marathon training partner Steve. We got a chance to see one of Sarah’s college classmates, Lori, who came up from Brookings, to participate in her first thriathlon. Here we all are prior to the start.
We got to spend time doing a different adventure, and spend time with family and friends. It was a great way to spend the morning, and stay fit. One thing the triathlon does for you is you is spending time doing different types of execise so it is less likely to get bored with one specific exercise activity. We had a great time, and now we are talking about we are going to do this again next year! The summer is going fast, so continue to take advantage of the weather, and get outside and enjoy! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2118
by kelsey | Jul 11, 2013 | Holidays, Wellness/Health
Did you attend the 4th of July parade last week? The 4th of July is always a fun day for all as well celebrate our nation’s independence! The Brown Clinic float was just another reminder to stay up to date on your health assessments to allow you to enjoy the things you’d rather be doing! We’re all busy and the last thing we have time for is being sick…so be sure to check in with your doctor annually or more (depending on your health conditions) to keep you in tip-top shape. Much of my work is focused on preventive care…thus if we can make some improvements in your diet, activity, and lifestyle, you will experience improved health and your risk for disease will be much less to none! If you don’t have a regular provider at the clinic, you can check out our website: www.brownclinic.org and click the “Physicians” tab to view everyone’s profile. All of us at the Brown Clinic take your health seriously and we are here to help you! We encourage you to take good care of yourself so you can enjoy a long and full-filled life!!
Our administrative assistant Stefanie Carlson was in charge of the float… Stef and her kids did a great job!
-Kelsey
by kelsey | Jul 10, 2013 | Exercise, Wellness/Health
With as long as our winters last, I certainly do not want to complain about the hot temperatures we’ve had lately, 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 | Jun 25, 2013 | Goals, Motivation, Weight Management, Wellness/Health
We have all heard the saying “stop and smell the roses” but do you practice it!?! Life is busy for everyone…you have your job, family, friends, social activities, etc…all things that are important and fill up your days…but are you taking or should I say making the time to take good care of yourself? Many of us put ourselves last on the list which is very un-selfish, however that often results in our own health being neglected. It’s important to take some time for reflection and self assessment and think about what’s really important and what you need to do daily to help you be healthy, to ensure you are in the best shape to be there for your family and friends and be able to fully enjoy what you like to do.
Eating healthy and exercise are parts of a healthy lifestyle, but so is your mental health and spiritual health and it’s important to take time to foster healthy behaviors with all of these aspects of wellness. It seems like we (me and my family) are always going 100 mph and I’m sure we are not alone with this lifestyle! Sometimes you just need to “stop and smell the roses” and think about all of the great things you have in your life and refocus on your goals and ways to achieve them. Sunday night, my husband and I were out checking our cows and calves in the pasture that my family has owned for many years. As were checking the cows, we experienced a beautiful sunset and the rise of the “super moon”, which was an amazingly beautiful full and bright moon. I stopped on my 4-wheeler (for those who know me, yes I wish I was riding a horse instead ;)) and just took it all in and “stopped and smelled the roses”…the sunset, the moon, the beautiful landscape, and the cattle grazing on the land once ran by grandparents and Dad when he was younger….all awesome things to be thankful for and enjoy. It’s hard to take time to stop and smell the roses, but when you do I will guarantee you will feel refreshed, rejuvenated, and ready to concur your next set of goals or ambitions….and those little things that have been bothering you will seem minimal now. There is a lot of beauty and great things happening around us, we just need to re-focus and recognize these things and appreciate them! Once you do, the world is yours!
I could watch the the cattle graze all day long….it’s calming and peaceful to watch nature at it’s finest.
The “super moon” rising above the rolling plains. A beautiful site.
-Kelsey
