by kelsey | Jul 17, 2018 | Etc.
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 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 | Jul 15, 2018 | Exercise, Family, Goals, Motivation, Wellness/Health
The 34th Annual Hyvee mini Triathlon (“Tri”) at Lake Kampeska took place yesterday. It starts off as a 1/4 mile swim along the shore, then biking 14 miles around the lake, and finishing with a 5k run. It is a fun time, and a lot of people, friends, from the run club were there. Many other friends were also there. You are all there for the same reason: to challenge yourself, see what you can do, and then also to support and cheer each other on! You truly never know what you are capable of doing in life until you give it a “Tri”!
Here Sarah is getting her station ready prior to the race. There is a central station where you have to enter and get ready to take off for the next portion of the race. You have to plan this as well as the clock is still going the whole time during these transitions stations as well.
The girls, and guys, were showing off prior to the race. A lot of us do our training together, and our competing together. But it really is not about the competition. It is about the time you spend together getting ready, encouraging each other, laughing with each other…just spending time together!
Steve and Sally were coming out of the water at the same time. This was the first time for Sally doing this event. They basically did the triathlon together. No worries about time, just about the challenge of being involved, and doing it, and getting in some exercise. Everybody thinks that they cannot do this, until they give it a “tri”. What are you waiting for? You have no idea what you are capable of until you “tri”. Our biggest obstacle with exercise, and with things in life in general, tends to be affected more by what is between our ears than any physical limitation we may have. That is why the support from your friends is so important!
Exactly! Support your friends, and they will support you! The same goes for your spouse. Always be there for them as well!
In the process, you can also show off what you got, flex that power, pride! You spent time training, and getting ready. More important though, a lot of discussions and laughing has occurred during this process as well. Keep this going the day of the event also! If you are too serious with it, you will do worse because you are missing the whole point of being involved in the first place! Work on becoming great!
Set your sights high and reach for the sky! Don’t let your own doubts get in the way. Rely on your friends, and give it a “tri”! The finish line for that particular day will be in your sights. But, it is only the finish for that day. It truly can become the start for many more adventures and events in the future. Enjoy the ride! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3931
by kelsey | Jul 12, 2018 | Cooking Tips, Diabetes, Diet, Food, Weight Management, Wellness/Health
Although carbs are our primary source of fuel, it is very important to combine carbs with protein so that you feel satisfied and don’t hear your stomach growling an hour later. Pairing them together can also aid in stable blood sugar and energy control.
In addition, eating protein with your carbs will help to repair those muscles that you’re using during various activities in the summer and will also help you recover faster. Examples of pairing include:
*Cheese Stick + Whole Grain Crackers
*Peanut Butter + Banana or Apple
*Greek Yogurt + Granola
*Almonds + Fruit
-Written by Rachel Astleford, SDSU Dietetic Student
by kelsey | Jul 11, 2018 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Summer is the perfect time to go on a hike or day trip to the lake. Homemade snacks that are filling and full of protein and carbs can help you keep hunger at bay so you can power through your hike or enjoy the lake for several hours on end. Below are some easy snacks that contain both protein and carbs that you can pack in a cooler or grab on your way out the door.
¨ Spread peanut butter on whole wheat bread and add some sliced bananas and almonds for a tasty and crunchy sandwich
¨ Pack some hardboiled eggs in the cooler for a quick snack that’s easy to grab
¨ Mix peanuts, raisins and dark chocolate chips together and toss the mix into a sandwich bag for a trail mix on the hiking trail
¨ Dip celery and carrots in hummus topped with pepper and salt for a savory snack on the lake
¨ Make your own yogurt parfait made with Greek yogurt topped with berries and granola to put in the cooler for later.
-Written by Rachel Astleford, SDSU Dietetic Student
by kelsey | Jul 10, 2018 | Cooking Tips, Diabetes, Diet, Weight Management, Wellness/Health
During hot summer days when it’s fun to be outside and spend several hours jet skiing or swimming, it can be easy to forget to drink water. It’s important to keep yourself hydrated so that you don’t jeopardize your health. Staying properly hydrated helps to reduce your risk of getting injured and helps to keep your blood pressure at a normal level. Read below to calculate what amount of water you should be consuming daily so that you can continue to spend hours in the sun without worrying about dehydration.
Generally, it is recommended to drink 8 eight ounce cups of water daily. However, during long days in the sun, you may need to consume more than 64 ounces of water. Every person has a different weight, and that affects how much water you should consume. An easy way to figure out the amount of water to drink is to divide your body weight (in pounds) by two and that number is how many ounces you should consume. For example, a person weighing 150 lbs should aim for 75 ounces of water daily.
Here are some ways you can change up your water so that it’s more exciting to drink:
- Squeeze in some lemon or lime and add frozen tropical fruit
- Try a flavored sparkling water to get that soda taste without all the calories and sugar
- Make it a game with yourself and challenge yourself to drink some water every time you use your phone
-Written by Rachel Astleford, SDSU Dietetic Student
