by kelsey | Jul 19, 2018 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Have you ever wondered how you can enjoy a sweet treat without all of the added calories?! Here are a few ideas for you:
•Mix flavored yogurt or plain yogurt honey and your favorite fruit.
•Drizzle a bit of honey over mixed melon balls.
•Blend bananas and strawberries, freeze into cubes, and eat like ice cream.
•Sauté or bake 1/2 banana and sprinkle with 1 tablespoon chopped nuts.
•Take three of your favorite kinds of berries; cook half of them with just enough water to prevent burning. Cool and stir in remaining berries. Portion 1/2 cup of the berry compote with 1 tablespoon of your favorite vanilla ice cream.
•Try making your favorite flavor of sugar free pudding with low-fat milk.
•If it’s ice cream that you really want- skip the scoop-yourself containers and buy single-serving novelty treats such as fudgesicles, creamsicles, even chocolate-covered ice cream bars. You’re more likely to limit your portions if they already come in a single serving
Enjoy!
-Kelsey
by kelsey | Jul 18, 2018 | Diet, Weight Management, Wellness/Health
July and August are typically known to be our hottest months out of the year, which is why I thought it was perfect timing to discuss proper hydration procedures to ensure you do not suffer from any heat related illnesses such as heat stroke or dehydration. With the high temps and humidity, it’s extra important to make sure you get enough fluids! It is important to stay hydrated throughout the day, as it is too late, if you wait to get a drink when you feel thirsty. Especially for those older adults, it takes longer for them to feel thirsty even though they may be severely dehydrated.
Tips for getting adequate fluids:
•Keep a glass or bottle of water with you during the day so you can sip on it. Drink when you are thirsty and even when you are not thirsty.
•Drink more water instead of sugary beverages, milk and juice to avoid those extra hidden calories. Alcohol will increase your water loss. Plain water always works the best.
•Increase your fluid intakes if your diet is high in fiber, protein or salt.
•On days where you may be sweating alot or burning extra calories such as an all day softball tournament in 80-90 degree weather, or doing yardwork/landscaping in the heat all day…you may need to add electrolytes such as Gatorade or Powerade. I prefer G2 Gatorade as it’s lower in sugar, yet still has plenty of electrolytes. **Please note, these drinks are not necessary when you’re doing less than an hour of light activity or more sedentary activities as they just add extra calories and sugar.
•Consult with your doctor or dietitian if you are on a fluid restricted diet and would like further help with your hydration needs.
Use the above chart to determine your hydration level by the color of your urine.
-Kelsey
Graphic Reference:http://www.brownsburgathletics.com/images/urine.gif
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
