by kelsey | Sep 13, 2018 | Cooking Tips, Diet, Family, Food, Weight Management, Wellness/Health
School is in full swing now! Are you in need of some school lunch ideas? Check out these ideas below!
- Conventional sandwiches—deli turkey, chicken or roast beef, peanut butter (if it’s a peanut safe school) and jelly, cheese, bagel and cream cheese, bagel and peanut butter, vegetarian pita pocket, tuna fish, chicken salad
- Unconventional sandwiches—hummus and pita bread, cheese and crackers, cream cheese and jelly, cream cheese and olives, sunflower butter, soy-nut butter, wrap filled with vegetables and cheese or deli meats, quesadilla, calzone, stromboli, Canadian bacon with lettuce and tomato
- Conventional alternatives to sandwiches—dinner leftovers (meat/chicken/fish/pork, grains, pasta or potatoes, vegetables), cheese and crackers, leftover pizza, soup, stew, takeout leftovers
- Unconventional alternatives to sandwiches—single-serving cereal or cereal from home in storage container (just add milk), scrambled eggs or hard-boiled eggs, yogurt with granola, chili, pancakes or waffles, nuts (if school allows), homemade smoothies, bean salad, homemade muffin, string cheese.
- Fruits—apple, pear, banana, grapes, berries, orange, grapefruit sections, canned fruit in juice, fruit cocktail, grapefruit sections, cherries, pineapple chunks, melon, pomegranate, guava, papaya, tangerines, clementine, fruit salad
- Vegetables to eat raw, steamed, or with dip—cucumber slices, celery, carrots, green beans, snow peas, blanched broccoli, asparagus, cauliflower, grape tomatoes, beets, corn, salad, guacamole, bean salad
- Snacks—fruit snacks, sunflower seeds, baked potato chips, pretzels, multigrain crackers, high-fiber granola bar, graham crackers, applesauce, multigrain chips or tortilla, dried fruit, tube yogurt (try freezing), cereal bars, dry cereal, banana chips, dried peas, breadsticks
Always be sure to give them some money to buy their milk to go with their meal as well! Adequate calcium intake in childhood is essential for bone strength later in life!
-Kelsey
(Adapted from http://www.consultant360.com/n411/content/lunch-box-suggestions-children)
by kelsey | Sep 12, 2018 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Fall is a wonderful time of year, the leaves begin to change, children are back to school, and the temperature starts to cool off. With all of these changes that are taking place you may find it hard to get away from all of the summer time BBQ and picnic eating habits. A way to help you get back to healthier eating habits is to start using some seasonal vegetables. Fall vegetables are great tasting and easy to cook with. Swapping out a regular potato for a seasonal sweet potato is a simple and easy way to get more bang for your buck. Sweet potatoes are much more nutrient dense which means that they contain more nutrients in a serving compared to a regular potato of the same size. A quick and easy recipe for sweet potatoes is to make sweet potato fries in the oven. Another fun way to incorporate seasonal vegetables is to make Kale chips in the oven. These make for delicious and healthy after school snacks for your children when paired with a low-fat cup of milk.
Baked Sweet Potato Fries: First, peel and wash the potatoes and cut them into strips around a ¼ in thick. Second, place in a bowl and toss with olive oil, paprika, salt, and pepper then place on a baking sheet lined with parchment paper. Lastly, place the baking sheet in a preheated 450-degree oven for 10-15 minutes or golden brown and crispy.
Kale Chips: kale is classified as a super food and is packed with antioxidants along with vitamins and minerals. First, cut up the kale into bite size pieces then in a bowl drizzle olive oil over the pieces then toss so the olive oil coats the pieces evenly. Second, salt and pepper the kale to taste and then place on a baking sheet and place into a 350-degree oven for 10-15 minutes or until edges are slightly brown.
-Kelsey Raml, MS, RD, LN
by Dan | Sep 9, 2018 | Exercise, Family, Goals, Motivation, Wellness/Health
Success means a lot of different things to different people. What does it mean for you? Did you accomplish a goal you set out to do? Did you lose weight? Did your cholesterol improve? Did you help someone else achieve a goal they were striving for? It may all mean something different to people, but it still means something was achieved. What makes it even more special is when it truly means something to you. That was this weekend for the Watertown Area Run Club. Many of us went down to do the Sioux Falls Half Marathon this morning, but one of us in this group was running their first marathon…26.2 miles. That person was Patricia Roth. She has been working incredibly hard this entire Summer to achieve her goal. We all saw it. We all wanted her to get it. Today, we all helped her get across the finish line! Her emotions afterwards holding up her medal, and knowing that she had just achieved something she did not think was possible for her. Our goals and our achievements are limited more by what is between our ears, than our physical abilities. She proved that over and over, and it was something special for the rest of us as well to see her achieve this goal.
Many of us started out Saturday night by going out to eat, and loading up on carbs. Spaghetti and pasta was the main course choices before hand. We were all getting ready for the next morning.
Patricia had to start first. The marathoners started 30 minutes before the half marathoners. We were there to get her fired up and to show our support. “This is it Patricia! This is what you have been working for. Go for it!”.
We got done with our race, showered, and headed out on the course to cheer Patricia on. We found her coming to mile 24.
A few of us started running with her to keep her going. Then, Owen and Amanda, after running their Half Marathon earlier, ran with her the entire last 2 miles of the marathon to keep her going. She did not stop! Smiling, and going strong. This is what she was working for! She wanted this!
The rest of us headed back to the finish line to cheer her for the last 100 meters coming in. Coming in strong, smiling, waving…grinning ear to ear!
This is Patricia coming into the final 100 meters, with Amanda and Owen on each side of her. She was giving us the “thumbs up”!
We were cheering so loud, yelling, screaming. Look at the smile on her face. She was about to accomplish her goal! She did it! She is now a marathoner!
Success again means different things to different people. Many of us had a good race today. We feel good about what we individually accomplished. But believe me, nothing felt better than how we all were cheering her on, helping her these last months achieve her goal! Seeing the look on her face, the tears flowing with joy afterwards. This is what running does for you. More importantly, this is what running friends do for you! We are a close knit group. We are there for each other. Now I call that a successful weekend. A success not only by the runners, but the spouses who help make it possible for all of us to run. They show support, they are out there cheering, taking pictures, driving back and forth. A special thank you to all of them as well. What does success mean to you? Keep moving everybody…you too will be successful!
Dr. Dan
Consecutive Exercise Day #: 3987
by kelsey | Sep 6, 2018 | Etc.
STRIVE starts Tuesday!! We do have some room due to our new location having more space! Contact us today to reserve your spot!
Please note: We have a NEW LOCATION FOR STRIVE!! We will be meeting at the Park and Rec’s Fieldhouse (1900 W Kemp Ave, Watertown). This is the old Armory/DMV building next to the Extension Complex and just west of the Stadium. With this new location, we are able to accept more into our program, so we have room!! Information about the program is below!
Fall into Fitness!! Join Brown Clinic’s Wellness and Health Promotion Program, STRIVE 2 Survive! The two main components of STRIVE 2 Survive include diet & exercise.
12 Week Wellness Program
6 Lectures: every other Tuesday at the Park and Rec Fieldhouse @ 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 kelsey | Sep 4, 2018 | Etc.
STRIVE 2 Survive, our 12 week wellness program starts next Tuesday, September 11th. We often have people ask about the results of the program as they try to decide if they should enroll or not. Today’s post is about results as I wanted to share some of the results we had from previous groups. We see not only weight loss, but great improvements in lab work, BP, and waist circumference, which greatly impacts disease prevention and overall wellness. Below are a few of our participant’s results for you to see how beneficial the program can be! We do still have some room! Contact us today to get signed up for a better you! Email: strive2survive@brownclinic.org or 884-4226.
PLEASE NOTE OUR LOCATION CHANGE: we will be meeting at the Park & Rec Fieldhouse (old Armory building) September 11th at 5:30pm!
|
|
|
|
Initial |
Post |
| Weigh In |
262 |
228.6 |
|
|
|
| lbs lost |
|
-33.4 |
| % lost |
|
|
| (lbs lost/weight) * 100 |
0 |
-14.6107 |
|
|
|
| Lab Work |
Initial |
Post |
| Total Cholesterol |
233 |
175 |
| LDL |
179 |
120 |
| HDL |
39 |
45 |
| Triglycerides |
75 |
49 |
| Glucose |
101 |
92 |
| Waist Circ. |
45″ |
40 |
| BMI |
30.3 |
26.4 |
| % Body Fat |
15.9 |
13 |
| Fat Mass |
41.8 |
29.8 |
| Fat Free Mass |
220.8 |
198.8 |
|
|
|
| |
Initial |
Post |
| Weigh In |
197.4 |
182.2 |
| |
|
|
| lbs lost |
|
-15.2 |
| % lost |
|
|
| (lbs lost/weight) * 100 |
0 |
-8.34248 |
| |
|
|
| Lab Work |
Initial |
Post |
| Total Cholesterol |
173 |
162 |
| LDL |
86 |
76 |
| HDL |
62 |
66 |
| Triglycerides |
127 |
100 |
| Glucose |
100 |
92 |
| Waist Circ. |
41″ |
39 |
| BMI |
31.9 |
29.4 |
| % Body Fat |
39.6 |
39.4 |
| Fat Mass |
79.4 |
71.8 |
| Fat Free Mass |
119.4 |
110.4 |
|
|
|
| |
Initial |
Post |
| Weigh In |
237.8 |
208 |
| |
|
|
| lbs lost |
|
-29.8 |
| % lost |
|
|
| (lbs lost/weight) * 100 |
0 |
-14.3269 |
| |
|
|
| Lab Work |
Initial |
Post |
| Total Cholesterol |
191 |
149 |
| LDL |
114 |
80 |
| HDL |
54 |
58 |
| Triglycerides |
116 |
54 |
| Glucose |
104 |
100 |
| Waist Circ. |
40 |
34 |
| BP |
152/90 |
118/78 |
| BMI |
30.9 |
27.1 |
| % Body Fat |
16.5 |
12.5 |
| Fat Mass |
39.2 |
26 |
| Fat Free Mass |
198.6 |
182 |
