by kelsey | Aug 28, 2018 | Etc.
Fall into Fitness!! Join Brown Clinic’s Wellness and Health Promotion Program, STRIVE 2 Survive!
We do still have some room ….contact us today to reserve your spot!!
The two main components of STRIVE 2 Survive include diet & exercise.
12 Week Wellness Program
6 Lectures: every other Tuesday at Brown Clinic @ 5:30-6:30pm.
September 11: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
September 25: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Torness
October 9: “Your Equation to Success” Dr. Jon McAreavey
October 23: A Walk thru the Wellness Wheel” Dr. Clark Likness“
November 6: “Medications…to do or not to do” Deidra VanGilder, PharmD
November 20: “Making Health a Way of Life” STRIVE Team
6 Take Home Lessons: sent to you during the weeks we don’t meet. Topics are focused on wellness.
Evaluations
•Lab Work: lipid & glucose labs: beginning and end of program
•Body Composition Testing : beginning and end of program
•Weigh Ins: weekly at the clinic.
Cost: $130 includes lab work, body composition tests, lectures, lessons, and Strive 2 Survive t-shirt
STRIVE 2 Survive applies to all who have a heartbeat…adolescents to the elderly!!
Contact us NOW to get enrolled!
For more information and to sign up, contact:
886-8482 or email strive2survive@brownclinic.org Visit our wellness blog at: www.s2sbrownclinic.com
by Dan | Aug 26, 2018 | Exercise, Family, Goals, Motivation, Wellness/Health
We are all busy. We all have commitments in our life; job responsibilities; family responsibilities. But, we need to make time for our friends. Our Watertown Area Run Club–WARC–has been a great avenue for this. We are just a group of people who meet weekly, sometimes twice a week, and just go for a run. But it is not just a run. It is a time to be social, unwind, do some “venting”, and be there for each other. We support each other, cheer each other on, and we also worry about each other when some of us may be having some personal issues going on, or injuries that we have to deal with, or just issues with life in general. There are always challenges we face.
Helping each other overcome those challenges is what is truly meaningful. Knowing that you can help somebody out when they may need make you feel good too. After all, we don’t know when we may be the one who needs support and encouragement from them either.
Often times in life you have to step out of your comfort zone, “go out on a limb”, or “step out to the edge of the dock”. You take chances. When you take chances, it is so much more helpful to know you have other people around you to “catch you”, and be there when you need them. The importance and benefit of this really does not have words to describe this. We all need a support system. This comes even more into play when we have upcoming our annual Suicide Awareness Run on Wednesday Sept 5. People who have committed suicide did not feel they had any kind of support system to fall back on, or be there to “catch them”, or they would not have done that.
We show strength in numbers! Here are a bunch of us getting ready this Summer for the Kampeska triathlon. We were each competing individually, but we were there for each other as well.
Close friendships get made. Here are Erika, Amanda, Jill, Sarah, and Jenn when they went up to Fargo for the All Women’s Half Marathon. It was an all girls run, but that was not really the point for going. They could have run a Half Marathon together around the lake here one day. They got to get away, have some quality time together, and just get away from all of the other stresses of life we all encounter every day. Quality time! Quality people! Quality memories!
Our friend Paticia Roth is getting ready to run her first marathon coming up in 2 weeks in SF. A bunch of us will be doing the half, but she is doing the full. We will be there to cheer her on to the finish. Many of us have been helping her to get through some of her long runs, or having water out for her, supporting her, helping her get a ride in when she was going to be going too far. That is what we do. We support each other, care for each other, and learn from each other. Nobody knows everything, and we all have something different to offer, whether about running, or just life in general. Support your friends!
How true, how true! Sometimes, it can mean the difference of not only participating in a race, or event, but finishing it. And not just a “race”, but life’s ups and downs!
2012 was the beginning of the Watertown Area Run Club. It started off as the Dan and Sarah club, and has built up to dozens of people, all with a common interest of running. I will be the first to admit, I don’t keep coming just because we are running. That may be the common denominator, but I find I am truly missing something if I am not there on Sundays. I will plan my schedule as much as possible not to miss these runs, especially the Sunday runs. I look forward to this every weekend!
So feel free to join us. It is not a race. It is a social time. It is a time to make new friends, and often times, lifelong friends. Come join us sometime. You don’t know what you are missing. Watertown Area Run Club rocks! The bigger our group is when we start, the bigger the smile I have on my face. Support your friends, and the favor will be returned! Guaranteed! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3973
by kelsey | Aug 23, 2018 | Diet, Exercise, Family, Food, Goals, Weight Management, Wellness/Health
School is starting this week and that means homework, studying, and activities! We often forget about the importance of our health due to the fact we get consumed by our studies. Making health a priority during school is important and can be much easier than most would think. Whether you’re in elementary, high school, or college, here are some healthy tips to keep a healthy balance between nutrition and school:
•Pack healthy snacks/lunches: One main reason students establish unhealthy eating habits is because of how busy their schedules are. Packing healthy snacks to bring to class or to your study spot makes it easy to skip the junk food and extra caffeine.
•Hit the gym/use recess: Elementary students should use their recess period to add some extra physical activity to their day. Many universities have wellness/rec centers that are free for students to use. Take advantage! Working out for as little as 30 minutes a day can make a big difference.
•Get a good night’s sleep: Sleep puts our bodies into an anabolic state, meaning that our muscles grow and recover from break down. Getting enough sleep each night is vital for our body to reach its peak potential and function properly.
•Eat breakfast: Skipping breakfast is very common for students of all ages. Eating breakfast helps keep you fuller throughout the day, making it easier to lay off the junk food. Eating in the morning also gives students more energy and makes them more attentive during class.
•Walk/bike to school: Walking or biking to school instead of driving is an easy way to burn a couple extra calories during the day.
There are multiple ways we can stay healthy during the school year. Make sure to stay health conscious and you will have no problem keeping a healthy lifestyle.
-Kelsey
by kelsey | Aug 22, 2018 | Diet, Food, Weight Management, Wellness/Health
If you’re a parent with school age children, you have probably witnessed this scenario many times: your child comes home from school or an activity and they are starving! They rummage through the cupboards and try to find something “good” to snack on until supper is ready. Snacks in between meals help provide the body with energy and aid in metabolism and blood sugar control, but the key is making a healthy snack as junk foods will only provide empty calories, leaving you hungry and looking for more later on.
Below are some healthy snacks for kids. With school starting tomorrow, I thought this topic was worthy of discussing again!!
Healthy Snacks for Kids
Inside-Out Sandwich: Spread mustard on a slice of deli turkey. Wrap around a sesame breadstick.
Rocky Road: Break a graham cracker into bite-size pieces. Add to low-fat chocolate pudding along with a few miniature marshmallows.
Mini Pizza: Toast a whole-wheat English muffin, drizzle with pizza sauce and sprinkle with low-fat mozzarella cheese.
Spread mustard on a flour tortilla. Top with a slice of turkey or ham, low-fat cheese and lettuce. Then roll it up.
Sandwich Cut-Outs: Make a sandwich on whole grain bread. Cut out your favorite shape using a big cookie cutter. Eat the fun shape and the edges, too!
Banana Split: Top a banana with low-fat vanilla and strawberry frozen yogurt. Sprinkle with your favorite whole-grain cereal.
Apple Pie Oatmeal: Make one packet of microwave oatmeal with low-fat milk. Mix in 1/4 cup unsweetened applesauce. Sprinkle with apple pie spice or cinnamon.
Mix together peanut butter and cornflakes in a bowl. Shape into balls and roll in crushed graham crackers.
Microwave a cup of tomato or vegetable soup and enjoy with whole-grain crackers.
Fill a waffle cone with cut-up fruit and top with low-fat vanilla yogurt.
Sprinkle grated Parmesan cheese on hot popcorn.
Peel a banana and dip it in yogurt. Roll in crushed cereal and freeze.
Spread celery sticks with peanut butter or low-fat cream cheese. Top with raisins.
Stuff a whole-grain pita pocket with ricotta cheese and Granny Smith apple slices. Add a dash of cinnamon.
Mix together ready-to-eat cereal, dried fruit and nuts in a sandwich bag for an on-the-go snack.
Smear a scoop of frozen yogurt on two graham crackers and add sliced banana to make a yummy sandwich.
Microwave a small baked potato. Top with reduced-fat cheddar cheese and salsa.
Make snack kabobs. Put cubes of low-fat cheese and grapes on pretzel sticks.
Toast a whole-grain waffle and top with low-fat yogurt and peaches.
Mix together low-fat cream cheese, mixed dried fruit bits and shelled sunflower seeds. Spread on a toasted English muffin.
Blend low-fat milk, frozen strawberries and a banana for thirty seconds for a delicious smoothie.
Make a mini-sandwich with tuna or egg salad on a whole-grain dinner roll.
Sprinkle grated Monterey Jack cheese over a corn tortilla; fold in half and microwave for twenty seconds. Top with salsa.
Spread peanut butter on apple slices.
Reference: Academy of Nutrition & Dietetics
-Kelsey
by Dan | Aug 19, 2018 | Exercise, Family, Goals, Motivation, Wellness/Health
What drives us? What inspires us? What are we trying to accomplish? Those answers are different for all of us, and the secret to it all: Knowing who YOU are! Who are you, and what are you about? What are your interests? What is your passion? What motivates you? Do you motivate anybody else? Those are some questions to answer for yourself. For me, what motivates me is my wife Sarah, and of course our kids, but I also find motivation from the people who we run with in our run club. We all have our stories. We all have different goals for ourselves. Yet we all have that same common factor: we like to run! This is the central point that drives us all. We may all get there by a different route, but we all help each other along the way. Motivation though is truly an inside job. We may have help along the way to keep us going, but if we did not have that driving force inside of each of us, we would not make it. That is what you need to help you be successful in your goals, whatever those goals may be. You have to be able to dig deep inside of yourself to truly find the secret, and then utilize all of the other outside help you get from your family, and also your friends. Never pass up help! Besides, they are looking to you for help and encouragement as well.
Often times how we feel when we exercise can be like the weather. There are some days when it is foggy, dreary looking out, and you feel tired, and not particularly excited to go workout. Your particular mood sets the tone for how that workout experience is going to go. Not every day is “magical”.
This picture is the same part of the bike trail as the one with all of the fog. Some days everything is crystal clear, everything is clicking right along. You feel smooth, strong, can see “for miles”, and actually the miles can go fast when you can also let your mind go and just have time to think. These are the days that make up for the bad ones. This is why I keep going at it. It is a lot like golf for me. I don’t play much now, but before what kept me trying was I would hit that one great shot, and it would fire you up to keep going, despite all of the other “crappy” shots you may have had prior. It was enough motivation to keep you going. It is no different with working out. Find out that motivation drive within you, and hang onto it.
This is the whole point of exercise. You are trying to reap the benefits of all of this, and you can, you just have to keep going. Some days may be tougher than others, but keep going.
You have to learn to keep putting one foot in front of the other. Keep reminding yourself of what it is you are trying to accomplish. It is also a great way to learn about other people around you, but it is even a better way of truly trying to find out about yourself. What is it about you that makes you different? What makes you unique? What do you have to offer? We all can learn from each other. We all have our life experiences, good and bad. We have to learn to take risks, and to take on challenges. You have no idea what you are capable of until you try. So…
If you keep this in mind, you can’t go wrong. Follow your heart, and do something healthy for your heart. Be there for others, but be there for yourself as well. It would be hard to be motivating to others, or to make them happy, if you are not happy, and can’t motivate yourself! There is only one you, so be the best you that you can be!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3966
