by kelsey | May 29, 2013 | Motivation, Weight Management, Wellness/Health
I came across this icon on Pinterest one day and I thought it was very fitting to our wellness program STRIVE 2 Survive and my work with individual patients. We put a lot of focus on diet and activity, however in order to truly be successful with those key components of wellness, one must be happy and content inside. Weight loss, eating healthy, exercising, etc are not easy…they do take some effort, motivation, and determination, but once you get into the swing of living a healthy lifestyle, it becomes easier and easier and eventually it’s your new lifestyle. Many times we consider ourselves failures due to our previous unsuccessful efforts at wellness or weight loss, we compare ourselves to others and downgrade our abilities as we don’t believe in ourselves and our abilities, and then we obsess or over-think about it that it basically inhibits us from moving forward and truly being successful. Does this sound familiar? If so, you’re not alone, there are many struggling with this! No matter what your weight status is, you deserve to have a healthy body…and you are worth it! Whatever is inhibiting you from your past experiences, let go of it. Everyone has our own unique genetic makeup so quit comparing yourself others and accept your body for what it is and work it as you are able to (ie- if you are genetically predisposed to carry your weight in your butt and thighs, it’s unrealistic to think you’re going to have stick legs!). Journal your daily intake and personal insight and include at least one positive thing about yourself daily to help boost your self worth and self esteem. Surround yourself with positive, happy people and let the little things go. Reflect on these 7 rules of life and apply them to help you live a healthier life.
-Kelsey
by kelsey | May 28, 2013 | Diet, Weight Management, Wellness/Health
Snacking is a frequent topic in my office. Snacking tends to get a bad rap as there are a lot of unhealthy snacks such as chips, cookies, etc…however the reality is that snacking is actually a good thing, but only when good choices are made. Eating several small meals and snacks a day helps your body in many ways. A consistent intake aids in proper blood sugar control, speeds up metabolism, fuels your body to perform at its highest abilities, and prevents extreme hunger that results in overeating. I always have a snack in the morning (between breakfast and lunch). No matter what I eat for breakfast, I always get the hunger bug around 9:30-10:30am. I think my body has gotten used to the snack now that it expects it and lets me know it needs some fuel. Making a healthy choice is one key component to smart snacking, but another key component is practicing mindful eating. Mindful eating is really listening to your body’s cues and especially your hunger cues that include your level of hunger and then your level of fullness while eating. There is a real difference between “wanting” to eat and “needing” to eat (kind of like shopping!). So when you start to feel that itch for something to eat, stop and think and ask yourself, “am I truly hungry?” ….”how hungry am I?” ….”what would be a good snack?” ….”how much do I need to eat to feel content?”…etc. These are concepts of mindful eating and by taking the time to really listen to your stomach and your hunger cues, you will be able to make better choices and be in better control of your eating habits. Your meals should be about 300-500 calories and your snacks around 100-200 calories. Your meals should look like the MyPlate icon with half your plate full of fruits and veggies, a quarter lean protein, and a quarter whole grains. Your snacks should also be a balance like this with some carb (preferably high fiber carbs) and protein. This balance will stay with you longer and keep you fuller and satisfied longer.
Here are some of my favorite snacks:
Wheat Thins & a Laughing Cow triangle of cheese—with 16 Wheat Thins and the entire triangle of cheese, I get about 170 calories, 4g protein, and 3g fiber.
1 Tbsp Natural Peanut Butter & Banana, Apple, or Celery
2 Light String Cheese and 10-15 Wheat Thins
Handful of Almonds & piece of fruit
I try to have these available at my house and at my office so that I don’t resort to eating junk foods from the break room or vending machine. Planning ahead and practicing mindful eating will help you be more successful!
-Kelsey
by kelsey | May 23, 2013 | Cooking Tips, Diet, Food, Holidays, Weight Management, Wellness/Health
With Memorial Day and the holiday weekend only a day away, many are prepping their grocery list or menu for the fun filled weekend. You’ll fire up the grill, enjoy some burgers or steaks, a few tasty drinks, and friends and fellowship. I love to grill and foods on the grill are my favorite…and I know beef will be what’s for dinner in my household as nothing beats a tasty “Raml” hamburger or steak. Besides the protein, I am sure there will be plenty of fruits and veggies to enjoy of which both can be grilled as well! You can make kabobs or put them in a pan with some olive oil and grill.
I am excited to be selected as part of South Dakota Team BEEF again this year and as a Registered Dietitian and wife of a rancher, I have become very passionate about sharing the benefits of lean beef. So in celebration of the holiday weekend and National Beef Month, I thought it would be a fitting topic to discuss beef in a bit more details.
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. 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.
Have a great weekend!
Kelsey
by kelsey | May 21, 2013 | Diet, Heart Health, Weight Management, Wellness/Health
Tonight is our last lecture of our 12 week STRIVE 2 Survive spring wellness program. It seems like 12 weeks always flies by and before we know it we’re celebrating our participant’s success and accomplishments which consist of weight loss, improved cholesterol, blood pressure, blood sugars, and just overall healthy living with healthier diets and more activity. We had to cancel one of our lectures this winter due to a blizzard so Deidra Van Gilder, our Doctor of Pharmacy will be making up her lecture tonight along with Dr. Dan and I doing some recap of the 12 week program. Deidra’s lecture tends to be a favorite as she discusses the hot topic of supplements, vitamins, minerals, and medications and their influence on wellness and weight. The supplement industry is not regulated like our prescription drugs are. The manufacturers are responsible for producing a safe product and if there is indication a product is not safe, then the FDA steps in. Since there is not much regulation with these products, it’s very important to know what you’re purchasing and discuss it with your doctor before taking it.
Fish oil and flaxseed are common supplements used to improve cholesterol or lipid levels. I purchased some fish oil a few weeks ago and couldn’t believe how many kinds there were to choose from! Below are some recommendations for you from Deidra to give you a little insight into what her talk is like and to help you make appropriate choices when purchasing these. If you have any questions, don’t hesitate to contact us!
Fish Oil
Fish oil contains two important components: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Another substance called ALA (alpha-linolenic acid) may be as effective as DHA and EPA although it doesn’t have as much evidence for its use. ALA is the component of flax seed that is thought to lower cholesterol.
Foods that contain Fish Oil: Anchovies, Carp, Catfish,Halibut, Herring, Salmon, Albacore Tuna
- There is strong evidence for the use of fish oil to reduce blood pressure. DHA has more benefit in lowering blood pressure than EPA.
- There is strong evidence for the use of fish oil to lower triglycerides and increase HDL. Be aware that it may increase LDL.
- There is strong evidence for the use of fish oil in primary and secondary cardiovascular disease prevention.
- There is some evidence for the use of fish oil in rheumatoid arthritis to reduce morning stiffness and joint tenderness. It is the most beneficial when used in conjunction with anti-inflammatory medications.
Dose:1000 – 4000 mg daily (Use divided dosing in increments of 1000 mg as that is all that can be absorbed at a time). Keep medicine in freezer to avoid burping fishy taste. Each capsule should contain at least 1g of DHA and EPA combination.
Adverse Effects: GI upset, loose stools, nausea, alterations in glycemic control, hypotension
Interactions: Warfarin, aspirin, clopidogrel
Flaxseed: reduces total cholesterol and LDL cholesterol. The fiber content aids in cardiovascular health.
Recommended dose: 1 tablespoon of freshly ground (may use coffee grinder) flaxseed 2-3 times per day. May be mixed with food or in 6 oz of liquid.
Flaxseed oil: 15-30 mL/day. We typically recommend the ground flaxseed over the oil as it offers greater benefits than the oil does.
Side Effects: Increases the number of bowel movements, constipation if insufficient fluid intake.
-Kelsey
by Dan | May 15, 2013 | Exercise, Goals, Motivation, Wellness/Health
The Fargo marathon and half marathon are this saturday. The time is now…the nerves are building, the excitement, anxiety building…what will the weather be like? Did I do enough to get ready? Above all…Remember to have FUN! There will be a large group of “Watertownians” there this weekend, and a lot of us are meeting friday night to have some good food. Jill, Jackie, Steve A, Tim, Tracy, Holly, Beth, Megan, Tom and Sue, Steve H and Carletta, and Sarah and I. “Gettin’ ready for a good time!” This morning when I went out for a short run, the double rainbow was staring right at me…I had to quit go back in the house to get the camera, as it was all done in about 10 min.
Now, I don’t know if there is actually a “pot of gold” at the end of the rainbow, but it was sure cool to look at. It made for a great, relaxing run. Just time to think. Maybe today this meant I was going for my goals, that I had worked hard to get ready for this day coming on saturday. The biggest joy of all of this is I run because I can! Many people cannot. Sometimes for those of us who do run, we get more worried about our times, when we should be realizing what we really are getting out of all of this. We run because we like it. It does not really matter our time. We made the effort to go for this goal, and it is coming soon. I felt really relaxed running seeing this before hand. Maybe the marathon should have been today…I think I would have been flying!
So, to all of my fellow Watertown friends going this weekend…Good Luck! Be safe! Have fun! This is what it is all about. Don’t make this another stress to have in your life. Enjoy it for what it is. Relax, and go show YOURSELF how YOU can do, because YOU are the ones who put in all the work! Good Luck!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2058
by Dan | May 12, 2013 | Exercise, Holidays, Motivation, Weather, Wellness/Health
Happy Mother’s Day to all you mothers out there. It turned out to be a great day. Nice and sunny, and no wind. I took Sarah out for a walk this afternoon along the lake. Very nice scenery!
You can see the lake is very calm. The temperatures will be picking up as the week goes on. We are now in taper mode as this coming saturday we will be competing in Fargo, with Sarah doing the 1/2 marathon, and I will be doing the marathon.
Now we just need all the leaves to get back on the trees. Regardless, it was a very nice day. Hope all of you took advantage of it and got out and spent time outside. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2055
