by kelsey | Apr 24, 2018 | Etc.
Dr.Dan and I enjoy blogging and posting about topics that are of interest to you all! We want to invite you to submit your questions and topic requests to us! This is a great way to get your questions answered by professionals in the field…and free of charge! Please email us at strive2survive@brownclinic.org, comment or message on Facebook, or comment through our blog post. Questions should be health, nutrition, and fitness related. Thank you and we look forward to hearing from you!
-Kelsey & Dr.Dan
by kelsey | Apr 24, 2018 | Etc.
Public Service Announcement:
A support group for people with Irritable Bowel Syndrome (IBS) will hold a meeting on Wednesday, April 25th at 6:30pm at Prairie Lakes Hospital’s West Conference Room. Dr. Kelly Ming general surgeon of Sanford Clinic is presenting. Attendees should use the west entrance. There is no advanced registration and no cost to attend. Everyone is welcome! To learn more contact Bruce Ford at 880-5213.
I spoke with this group a few months ago and it is a great group and support to those with IBS. If you are dealing with IBS, I encourage you to join them!
-Kelsey
by Dan | Apr 22, 2018 | Equipment, Exercise, Family, Goals, Motivation, weight lifting, Wellness/Health
We may all be at different levels, but the bottom line is that we are all athletes! We were made to move, and some of us may do it faster than others, or longer than others, but if you get out and move, and push yourself more than you would need to do, or are required to do just to do your activities of daily living, than you are an athlete. We don’t have to be professional. We just have to move. Besides Family Medicine, I am also involved in Sports Medicine, and came across a definition here recently that I think sums this up the best.
For all of us who stay active, there are bound to be times when we get hurt, or develop pain. The majority of these are still temporary. The problems were are helping to push back, or avoid altogether (high blood pressure, diabetes, obesity) can last a lifetime. We all need to get out of our “comfort zone”. We all can achieve benefit from this. For my part, there is always things to learn about Sports Medicine. I was just at a 2 day conference in SF to learn more about this.
There are always new treatment plans, ideas, research, and literature to review. They had new updates on concussion protocols, surgery updates, therapy updates, challenges of getting people to get out and move, as well as challenges that we as health care providers face when dealing with people who get injured, and how to get them back to what they want to do. It is always a challenge, but one thing that helps me in my plans of how to take care of someone, is being a runner myself, I understand the mindset involved with this, and how much somebody wants to get back to their same level of activity. Very few of us our professional athletes, but we should all be recreational athletes. We all need to move. “Use it or lose it!” The best part of all of this is there is so much variety of different activities out there to do that we can ALL find something to get involved with.
Here are a bunch of our run club members out in my garage, the Reiflex Center, doing weight/resistance activities. It is so much more enjoyable doing this as a group. We all need to do something. That hidden athlete is in all of us, just waiting to come out. Specific weight goals, times challenges in walks or runs are not the ultimate goal. These goals may help though to keep us motivated to keep working on things, and to stay active and healthy. But, the ultimate goal is to live life to the fullest, to be able to spend time with our family and friends, and to continue to have good times, and make lasting memories. That is what it is about. Keep pushing that inner athlete in you. It is there! Some days may be harder to find than others, but the rewards that can come about are more important that any time or medal that you may get. It is impossible for each of us to know everything, and to do everything. Making an effort is a start, and something is better than nothing. Keep learning! Keep trying! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3847
by Dan | Apr 19, 2018 | Diet, Exercise, Goals, Motivation, Wellness/Health
We have just received news that our dietitian, Kelsey Raml, has just been selected as the winner of the South Dakota Academy of Nutrition and Dietetics (SDAND) Young Dietitian of the Year for 2018! Great job Kelsey! She will formally be presented this award at the annual SDAND/SDAHO conference in September. She was nominated by a previous student that she had here at Brown Clinic. In her students words: “Kelsey is a tremendous role model in the South Dakota dietetics community. Not only does she work as an outpatient dietitian at Brown Clinic, but she also dedicates time to teaching for SDSU and consulting at Assisted Living facilities. I first met Kelsey as my Quantity Foods Instructor and then was honored to do most of my practicum hours with her. She is always willing to work with students to help achieve their practicum and internship hours. I remember coming home from the first day of my practicum and being excited for my future as a dietitian. Kelsey’s passion for dietetics is contagious. Fast forward a few years, Kelsey and I continue to stay in touch. She is always willing to answer any of my questions as a new dietitian and we often converse about emerging research. We have also been able to use each other for referrals with clients who have moved across the state. When thinking about who to nominate for this award, I cannot think of anyone more deserving of this than Kelsey!” Neither can we! Great job Kelsey, and congratulations!
You manage to juggle all of your responsibilities at work and at home. Your husband Adam, and 2 year old son Corbin, keep you incredibly busy at home, and we always have projects for you to work on at the clinic. You are a great asset to our team at Brown Clinic. You not only continue to work on teaching our patients healthier ways to eat, but also help with our diabetes teaching, our Strive to Survive program, and blog, and our Medicaid Home Health program, which you have helped create the template for the rest of the state to follow. We at Brown Clinic are incredibly proud of you, and proud to have you on our staff, and team.
You are always involved with helping to promote Brown Clinic and what we do overall in primary care. Teaching dietetics is fundamental to the overall care of our patients, and can also be one of the most difficult and challenging obstacles to get patients involved in. We appreciate your continued efforts on all of this, and understand how difficult this can be.
I want to especially Thank You for all of the work and effort you help out with in our Strive to Survive program. The two of us make this program go. We both spend a lot of time teaching, and I think complement each other very well. You do the nutrition teaching, and I work on the promotion of exercise/activity. I personally have learned a lot from you over these past 5+ years with our teaching of this program. I always thought I could outrun a bad diet. Not anymore! I have listened to you talk to our patients signed up for this program more times than I can count, and I learn something new every time. It just goes to show that you can’t just hear something once and think you are going to get it. Nutrition is such a huge part of our health, and often times is one of the things that we neglect the most. It takes continued effort working on this, and you help to remind us all to keep working on this as well. I appreciate your efforts with all of this. I like to think we make a good team with our Strive to Survive program, and want to take this opportunity to congratulate you on being bestowed upon this great honor. You are truly deserving of this award, and I am proud to have you working at Brown Clinic. I appreciate all you do! The rest of our team of doctors and staff appreciate all you do. And most importantly…our patients truly appreciate you! Thank you for being a part of Brown Clinic! Congratulations on winning this most deserving award! The South Dakota Academy of Nutrition and Dietetics definitely got this one right!
Keep moving everybody…and when you get tired, go see Kelsey and learn how to do better with your diet/nutrition plan!
Dr. Dan
Consecutive Exercise Day #: 3844
by kelsey | Apr 18, 2018 | Diet, Food, Weight Management, Wellness/Health
I often get asked about meal replacements such as Boost, Atkins, Slim Fast, Ideal Protein, etc. Are they good? Should I use them? What kind? etc…
The Academy of Nutrition and Dietetics does approve the use of meal replacements for weight loss efforts: “Several studies comparing isocaloric diets have shown an equivalent or greater weight loss efficacy with structured meal replacement plans, compared to reduced calorie diet treatments. One or two daily vitamin- and mineral-fortified meal replacements, supplemented with self-selected meals and snacks, may be a successful weight loss and weight maintenance strategy for overweight and obese adults who have difficulty with self-selection of food and portion control.” (http://www.andeal.org/topic.cfm?cat=2886&conclusion_statement_id=250237&highlight=meal%20replacements&home=1).
The key words are one or two replacements/day, not your whole day and paired up with a well-balanced, calorie reduced diet. I typically recommend the use of these for the meal when the individual is on the run the most. Sometimes you are rushed in the morning to get to work or school and don’t have time for breakfast, in this case, a meal replacement may be a good idea…or maybe it’s lunch as you only get a short break and a meal replacement might fit in well here. The biggest thing to remember is you are drinking your meal, not eating it. Some people are truly satisfied this way and others are not. Personally, I do not use meal replacements because I know I need to “eat” my food to be satisfied rather than “drink” them…when I drink something, I feel like I still need to eat thus a meal replacement would only add more calories! Another reason why I don’t do meal replacements is I prefer real food. I would rather eat whole food than drink a supplement….but that’s just me. 🙂 One more thing to consider is they are typically around 150-200 calories. This may not be enough for a meal, so you may consider adding a piece of fruit, salad, or yogurt to it to give you a little more substance.
Meal replacements do have a place in our society for helping people manage their weight, but there are many kinds so it’s important to check out the ingredients, nutrients, and prices. If you notice a really long ingredient list, there is more “stuff” added to the product and then you need to consider if you really need all of that extra “stuff.” Some ingredients can affect your body in certain ways, so you may need to check with your physician, pharmacist, or dietitian to ensure it is safe to consume. Costs also makes a difference. You have to remember that these companies are trying to make money off of you, so consider cost and value when you make your selection. In addition, it’s important to consider that a well balanced, portion controlled, healthy meal of real food can be cheaper than some supplement drinks! Below is a chart former SDSU Dietetic Student Alex Loes, made for me to compare the various choices. I hope this helps you, but if you have any specific questions regarding choices, selections, or even disease states and the use of these, don’t hesitate to contact me. I’m here to help you as your credible and reliable nutrition information source!
-Kelsey Raml, MS, RD, LN
| Brand (oz/serving) |
Price/oz |
Calories |
Protein (g) |
Carbohydrates (g) |
Fiber (g) |
| Boost Calorie Smart (8) |
0.20 |
190 |
16 |
16 |
4 |
| SlimFast (10) |
0.11 |
190 |
10 |
29 |
5 |
| Shakeology (12) |
0.36 |
160 |
17 |
17 |
6 |
| Atkins (11) |
0.17 |
160 |
15 |
5 |
3 |
| Special K (10) |
0.14 |
190 |
10 |
29 |
5 |
| Ideal Protein (10) |
0.40 |
210 |
26 |
14 |
5 |
| Advocare (9) |
0.36 |
220 |
24 |
24 |
5 |
| Sanford Profile (9-12) |
0.25 |
100 |
15 |
7 |
0 |
