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
by kelsey | Aug 16, 2018 | Etc.
Fall into Fitness!! Join Brown Clinic’s Wellness and Health Promotion Program, STRIVE 2 Survive!
Enrollment is underway….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 kelsey | Aug 14, 2018 | Cooking Tips, Diet, weight lifting, Wellness/Health
Some fall sports are starting practices now and with practices running multiple times a day and running from sport to sport it is important to keep your athletes energized and properly hydrated. Healthy snacks are important for athletes to have the energy necessary for practice. A snack higher in protein and sufficient carbohydrates is recommended before a long practice. Some snacks before practice could include: a cheese stick, crackers and cheese or a little meat, almonds, hard boiled egg, yogurt parfait (pictured above), or a small sandwich. It is important that athletes stay hydrated. Water is the preferred and recommended beverage for proper hydration during exercise. Vigorous practices that are over a hour may require a sports drink to replenish electrolytes but water should be the go-to drink before sports drinks. Remember to keep your athlete properly hydrated and energized!
-Kelsey
by Dan | Aug 12, 2018 | Exercise, Goals, Motivation, Wellness/Health
There are always things to do to keep you busy on the weekends…especially when it comes to exercise opportunities! Sarah went with a bunch of the girls on our Run Club to Fargo for an all women’s half marathon this weekend, and I went to Parker SD where my twin brother lives and was involved in a triathlon they were having. Both were a lot of fun, and we got to spend time with a bunch of people, and be active. It was a hot and humid weekend, and as always, need to keep staying hydrated. It was also a good time to get away from things for awhile as well.
I have to admit, I was a little surprised when the triathlon started that I found myself out in the lead. I cam through the 5k in 22:03, and then took off on the bike, and never really looked back!
It was a 10 mile bike ride after the run, and then the swim was last. 200 meters in the pool. Nothing like still being in the lead and having 30 people around the pool watch you when you are a terrible swimmer! Biking and running no problem, but I do not swim! My sister-in-law managed to take one picture of me where I actually was at least attempting to swim!
I ended up winning overall! First time ever winning a triathlon! The Kampeska one in the Summer we have close to a hundred people at. There were six of us in this one in Parker! I told my brother Don before hand I hoping for a “top ten finish”, and then when I found out there were only 6 of us, I was hoping for a “top 5 finish”. Don asked me how many times I have won these types of events! I just laughed! “This is my first time ever winning one!” I may have to make this an annual trip!
Sarah also had a great weekend in Fargo! Here are the girls from our Run Club who were able to make it. Amanda set a personal record by coming in 1:37! The biggest part of this race was for them to get away and have a good weekend. Sarah and Jill ran together, and Jill was not happy because she did not have one of her better days! We all get them. The point is not having a faster time every time. It is more important to get out and try, and if it happens to be there that day, then so be it. If not, then it was not meant to be! We learn something from every race we are in. Keep making adjustments, try a different strategy. Chalk it up to experience, and learn something from each one! This weekend was more for them to get away and have fun, and hopefully that goal was fulfilled for all of them this weekend.
Here they all are showing off their best side! Just kidding! The logo for the Watertown Area Run Club was on the back, and they had their shirts made just for this event! Now that is what it is all about. Being together, having fun, and do some running as well. Congratulations to all of you and we all hope you had a great weekend. I hope all of you had a great weekend as well. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3959
