by kelsey | Jun 18, 2013 | Diet, Family, Food, Holidays, Weight Management, Wellness/Health
This last weekend, my family had a great Father’s Day celebration all weekend complete with boating, fishing, good food, campfires, and fellowship. My brother Lincoln and his family came from Wisconsin and it’s always a treat to get to be with their two little girls. We had an awesome supper Saturday night to celebrate the great dads and I have to say I was quite proud of our family! We grilled our own Raml Cattle lean steaks, had potatoes on the grills, and a bunch of really great fruits and veggies. As I dished up my plate, I noticed it mirrored the USDA’s MyPlate’s icon and I couldn’t resist taking a picture of it! I think it’s very important to practice what you preach and if I am giving you recommendations on healthy eating, I feel it’s essential for me to practice those recommendations as well! This meal was fairly simple to prepare and was thoroughly enjoyed without the feeling of being too full. Things to have on hand to make a healthy plate include: lean proteins (in this case we used sirloin), plenty of fruits and veggies to complete half of your plate, and a quarter starch or grains (we grilled red potatoes with a little olive oil). When you eat a balanced, portion controlled plate like this, you will feel content and the need to snack and over-eat is greatly decreased. I hope all of you Fathers out there enjoyed your day and got extra special treatment! I know I sure enjoyed the weekend with my family as we celebrated!
My Dad helping me grill.
“BEEF, it’s what’s for dinner.” Our delicious Raml Cattle steaks were perfect for our Father’s Day celebration!
-Kelsey
by kelsey | Jun 12, 2013 | Diet, Weight Management, Wellness/Health
Wouldn’t it be awesome if there was this magical pill that helped us lose weight and we didn’t have to make any efforts to get it to work!?! Dr. Oz advertises many products that claim to aid in weight loss and there are uncountable fad diets out there….which keeps us dietitians on our toes as we constantly are educating and de-bunking the myths of these programs and products. Between raspberry ketones, green coffee bean, etc, etc etc, we often wonder if there really is a magical pill. Despite the desire for this, the fact of the matter is that there is no such thing and there never will be! Healthy weight loss and weight maintenance do require effort, hard work, dedication, and motivation…and it takes time to change our lifestyle, behaviors, and choices so it will take time for that weight to come off and stay off. You didn’t put it on in one day so don’t expect to lose it one day! It not only requires you to examine the choices you’re making, but it’s also essential for you to take a closer look at your consistency of intake (or lack there of) and your behaviors and emotions about food. Looking at the big picture will help you be mores successful in the long run and help you avoid that trap of yo-yo dieting and negative feelings towards food and yourself. Next time you hear a claim about a product or program, consider a few things: is it safe?…has it been tested or approved by credible agencies? ….what is the population of the people who trialed it? (small studies are not credible or reliable)…..does it sound too good to be true? ….do you cut out several food groups? …..is exercise NOT advised? If you answered yes to any of these questions, it’s most likely too good to be true. Stay focused and be patient, you really can do this and be successful at it by working on improving your lifestyle and behaviors one at a time. Positive thinking and determination will help you be successful!
-Kelsey
by kelsey | Jun 11, 2013 | Diet, Food, Wellness/Health
GMOs or Genetically Modified Organisms have been in the news frequently and the discussion continues to increase as states consider labeling laws. As a Registered Dietitian and supporter of agriculture, I feel it’s important for you, as consumers, to understand the facts. Understanding the facts and looking at evidence based studies and research is essential with this topic as you will find all kinds of crazy claims and stories by doing a quick Google search of which many of them are not credible and biased.
First off, it’s important for you to understand what a GMO is. Genetic engineering is used to describe methods used by scientists to introduce new traits or characteristics to an organism. For example, a food crop may be genetically engineered to enhance group or nutritional value of the food. People have been modifying plants for thousands of years through breeding and selection, however the term genetically engineered has been used to distinguish those plants that have been modified using modern biotechnology from those those modified through traditional breeding. GMOs have been around for over 20 years and are regulated by several government agencies. The FDA regulates food from GE (genetically engineered) crops along with the USDA (US Department of Agriculture) and the EPA (Environmental Protection Agency). Due to the multi-agency regulation and examination, there has been thorough review on these products and practices to ensure their safety. In the history of using and consuming GE foods, there have been no harmful reactions or effects in humans.
Putting it simple: GMOs are effectively used as a way to improve the control of pests, weeds, plant diseases and increase their tolerance to drought and flood. This helps decrease the use of herbicides, reduce tillage & soil erosion, decreases insect infestations and increases yield. By the year 2050, the world’s population is expected to reach 9 billion. Currently, 3.5 million children under the age of 5 die every year as a result of undernutrition. GM foods have been developed to decrease world hunger and malnutrition. For example, scientists have developed rice with increased levels of beta-carotene. This rice is used to feed regions of the world which are deficient in vitamin A. GMOs are also being used to increase the amount of ethanol which can be produced from corn, therefore, reducing our dependence on foreign oil. Using GMOs in farming is the only way for farmers to feed the hungry world.
There some states considering a labeling law for these products. I do believe consumers have the right to know what’s in our food, however I want you to know and understand that GMOs are proven safe and that there truly is a purpose for them in our food system, so this shouldn’t straw you away from eating them or raise concerns. If you are concerned about GMOs you may consider eating organic. Personally, I feel eating organic is a personal preference and that there are just as much concerns about food safety with organic foods since they do not use pesticides, etc to kill the natural bacteria and many foodborne outbreaks are the result of organic farming practices.
So all in all, I feel it’s important for you to understand the use and science behind the use of GMOs and to use credible sources such as the FDA, USDA, EPA and unbiased university studies for education and knowledge. It’s essential to look at the evidence based facts before you form an opinion. We are all entitled to our own opinions, however I do hope this will help you understand the benefits of GMOs, despite whatever your opinion is.
From a personal insight, all the crops we (my husband and family) plant are GMOs as is the only way we can help feed the hungry world. Our beef is not organic, but our cows are well cared for and taken care of, thus providing us and you as consumers, a quality and safe product to consume. I do not eat organic, but I do practice proper food safety and strive for a balanced intake. You have heard me say it before, but moderation and balance are essential to healthy eating!
-Kelsey
Reference: http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm352067.htm
by Dan | Jun 9, 2013 | Exercise, Goals, Motivation, Wellness/Health
The Watertown Area Running Club began again this AM. We are meeting at Jackson Park starting at 7AM on Sunday mornings. If you are free, please join in. Mileage can range anywhere from a few miles, to 6 or more miles. People can run at the pace they want, and as far as they want. It is meant to be more of a social gathering, so don’t let the thought of this scare you off. We may have other locations where we start change as the summer goes on, but for now, will leave here at Jackson Park. Please leave a message if you would like to join, or email me at dansar4@iw.net if you want to be notified of changes, or different plans as we expand on this over time. Otherwise, just show up! It is meant for getting out to exercise, and no pressure. Join us! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2083
by kelsey | Jun 6, 2013 | Diet, Food, Weight Management, Wellness/Health
June is National Dairy Month so I decided today would be a good day to discuss the benefits of dairy…and let me tell you, there are many!! Cow’s milk is the richest source of well-absorbed calcium and is actually absorbed better (about 25%) than the calcium in soy milk. There is about 300 mg of calcium in an 8 oz serving of milk and we recommend getting at least 3 servings of dairy a day. A serving is equal to an 8oz (1 cup) serving of milk, 6 oz tub of yogurt, 1 oz cheese, 1/2 c cottage cheese. In addition to calcium, cow’s milk is an excellent source of phosphorus, vitamin B12, potassium, riboflavin, vitamin A, vitamin D, protein, and niacin…totalling 9 nutrients compared to only 4-5 nutrients found in soy and almond milk.
There are many other types of “milks” out there such as almond, rice, coconut, and soy, however these drinks are not the same as cow’s milk in regards to the nutritional qualities. Many of these milks use fortification (adding nutrients), whereas the nutrients are found naturally in cow’s milk. Below is a list from the Midwest Dairy Association about these beverage’s nutrient sources and nutrition quality (http://www.midwestdairy.com/0p335/dairy-imitators/)
- “Soy beverages are made from soybeans and are a good source of protein. However, according to the Protein Digestibility Corrected Amino Acid Score (PDCAAS), soy protein is a lower quality protein than the whey protein found in dairy products.
- Rice-based beverages are generally processed from brown rice and are fortified with nutrients such as calcium and vitamin D. Rice beverages typically contain only one gram of protein compared to eight grams in cow’s milk.
- Nut-based beverages can be ground from any nut and the most popular is almond. Almond beverages only supply one gram of protein per serving and lack many of the natural benefits found in almonds.
- Seed-based beverages, such as hemp, are newer to the marketplace. Their nutritional benefit is touted to be their omega fatty acid content. Similar to the other beverages, they also fall short on protein.”
Often times, these other “milks” contain higher sugar content, less calcium, less protein, and are absorbed less than those benefits in cow’s milk. Now if you have a lactose intolerance or milk allergy, these are certainly options for you, however if you do not have an allergy or intolerance, I highly encourage you to work towards getting your 3 a day servings of dairy and preferably low fat dairy. It will not only provide you with excellent vitamins and minerals to keep your bones and muscles healthy and strong, it will also provide you with an excellent source of protein.
For more information on the benefits of dairy, you can visit www.midwestdairy.com or contact my good friend and fellow Registered Dietitian Whitney Jerman at wjerman@midwestdairy.com.
I know I will enjoy a nice glass of cold milk tonight with supper, I hope you do too!
-Kelsey
by kelsey | Jun 5, 2013 | Exercise, Motivation, Wellness/Health
Happy National Running Day! It’s another day to raise awareness and celebrate physical activity, specifically running! I know running may not be for everyone, but I encourage you to do some form of physical activity today to celebrate! I am by no means a running fanatic or professional like Dr. Dan, but I do enjoy a good run or jog 3-5 days a week. Running is my time to meditate and clear my mind, while helping keep my heart and body fit. Since I live in the country, my runs are done on the gravel roads in the wide open spaces and there is nothing better than that! It’s peaceful and allows me time to focus on my goals and stay motivated. It’s my time and I know it’s only going to make me feel better and stay healthy.
I included a picture of my co-workers and I after the Hospital Hill Run this last Saturday. I first have to thank Dr. Dan for getting us all motivated and inspired to be more active. He is a real inspiration to us all…and if he can make time for activity, so can we! I am so proud of Lacey (standing next to Dr. Dan) who ran her first 5k! Lacey participated in STRIVE 2 Survive and decided to challenge herself by committing to running in her first 5k. The weeks prior to the Hill Run, she pushed herself to new limits with mileage and time to get herself ready. I committed to running it with her and I have to tell you, the buddy system works!! There were days I didn’t feel like going for a run (thanks to our lovely weather we’ve had), but I knew Lacey was counting on me so I had to do it. We’d check in with each other a few days a week to see how each other was doing, which not only kept us on track with our goals but kept us motivated.
Whether you’re walking or running, I encourage you to push yourself to new limits…go an extra block or two each day, push your time, add some intervals. If you aren’t motivated, find a buddy to help push you and think about the benefits of doing it…and then stay positive! If it was easy, everyone would do it…so expect bumps and challenges along the way, but those are only going to make you better and stronger! Keeping yourself active and creating new limits will help you stay healthy and fit inside and out!
In celebration of National Running Day, be sure to get up, get out, and be active! Make no more excuses…. get to it!
-Kelsey
Picture–Left to Right: Kelsey, Shelly-Dr. Larson’s nurse, Lacey-Dr. Likness’s nurse, Dr. Dan
