by kelsey | Mar 14, 2018 | Cooking Tips, Diet, Etc., Weight Management, Wellness/Health
“National Nutrition Month® 2018
National Nutrition Month® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits.
“Go Further with Food” is the theme for 2018, and its importance is timely for many reasons. Whether it’s starting the day off right with a healthy breakfast or fueling before an athletic event, the foods you choose can make a real difference. Preparing your foods to go further, by planning meals and snacks in advance can also help to reduce food loss and waste. This year’s theme for National Nutrition Month® encourages us to achieve the numerous benefits healthy eating habits offer, but it also urges us to find ways to cut back on food waste. Learning how to manage food resources at home will help you “Go Further with Food”, while saving both nutrients and money.
Key Messages:
- Include a variety of healthful foods from all of the food groups on a regular basis.
- Consider the foods you have on hand before buying more at the store.
- Buy only the amount that can be eaten or frozen within a few days and plan ways to use leftovers later in the week.
- Be mindful of portion sizes. Eat and drink the amount that’s right for you, as MyPlate encourages us to do.
- Continue to use good food safety practices.
- Find activities that you enjoy and be physically active most days of the week.
- Realize the benefits of healthy eating by consulting with a registered dietitian nutritionist. RDNs can provide sound, easy-to-follow personalized nutrition advice to meet your lifestyle, preferences and health-related needs.” Source: https://www.eatright.org/food/resources/national-nutrition-month/national-nutrition-month-celebration-toolkit
Nutrition is one of the leading lifestyle factors in disease prevention and health promotion. Registered Dietitians provide nutrition therapy by applying our science and medical background into practical and applicable ways for people to improve their nutrition status. We are highly qualified food and nutrition experts who have met the academic and professional requirements, which include earning at least a bachelor’s degree, completing a supervised practiced program, and passing a national registration exam. In addition, continuing education is a requirement in order to keep our registration active.
Registered Dietitians offer a wide variety of knowledge and experience in various settings from clinical, community, media, and public policy. The RD can provide the patient or client with a confident, accurate, and credible information.
Many states have licensure laws that require certain qualifications to be able to practice medical nutrition therapy. South Dakota does have a licensure law and requires all Registered Dietitians to be licensed with the state. The initials “LN” indicate Licensed Nutritionist behind my name. Credentials are essential for ensuring you are getting safe, accurate, and science-based nutrition information.
RDs often get a bad rap for being the so-called “food police” but in reality, we’re just here to help you learn how to make healthy choices to help you be healthy and aid in disease prevention. We can create individualized plans and approaches to improving nutrition that fit you and your lifestyle!! I am thankful I get to practice my skills and passion in a great community like Watertown!I have really enjoyed working with you all and I look forward to continuing to share my passion for nutrition with you all in the years to come!
Happy RD Day! Be sure to eat an extra serving of fruit or veggies to celebrate the field of nutrition today! 😉
-Kelsey Raml, MS, RD, LN
by kelsey | Mar 12, 2018 | Etc.
We are excited to work with another group of great individuals working hard to improve their health and wellness! We do have a few spots left so if you want to join us, be sure to contact us today! The location has been changed to our NORTHRIDGE CLINIC so be sure to make note of that if you are joining us (repeaters make note of this too!!). You can contact me at 884-4226 or strive2survive@brownclinic.org to reserve your spot!
-Kelsey
by Dan | Mar 11, 2018 | Equipment, Exercise, Goals, Heart Health, Holidays, Motivation, weight lifting, Wellness/Health
Sarah and I had a great vacation in Jamaica recently, but being on vacation does not mean we have to take a break from working out. It is always part of our daily routine, and being on vacation was no exception. We did one excursion off of the resort, and went horseback riding one morning. We have done this before, and was a lot of fun, but also forgot what different muscles it takes in your legs to do this. We both felt this afterwards! Here we are getting to ride the horses in the ocean.
There was plenty of walking to do on the resort as well. The main areas to eat were up on a hill, so there were plenty of stairs to use to get to the different restaurants, and then again back down to the beach.
We normally would first go hit the gym they had their when we got up in the morning to start the day. They had several treadmills, bikes, steppers, and weights. We could always find something to use that morning.
Following this we would eat breakfast, and go hit the beach for the day. Relax, read, take a nap, then repeat for lunch. We had the rest of the day to take it easy, so getting our workout done first thing was no problem. There were no alarm clocks on vacation…we just got up when we felt like it. Sarah the one afternoon joined in on a yoga session on the dock over the ocean. I just watched!
The rest of the time we spent just watching the ocean, relaxing, and taking in the scenery, and peace and quiet. It was a great vacation…but we still found the time to exercise, and when it is a part of your regular routine, it was not hard to continue doing then as well. It is a great way to start each day. Then spend the rest of the day relaxing.
Enjoy your vacations…but you can still eat well, splurge a little, and still exercise. Otherwise, it is just another reason to have to use an excuse for! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3812
by kelsey | Mar 8, 2018 | Etc.
Spring STRIVE 2 Survive, our 12 week wellness program starts Tuesday, March 13th. We do still have room!! Contact us today to reserve your spot!! More info about the program is below!
Spring into wellness with our spring program of STRIVE 2 Survive!! Our 12 week wellness program, STRIVE 2 Survive starts March 13th! Check out the details below and contact us today to reserve your spot!!
STRIVE 2 Survive:
Over 20 years ago Dr. Dan Reiffenberger wrote a grant for the American College of Sports Medicine about the development of a fitness program entitled STRIVE to Survive. The STRIVE represents “Securing Time for Regular Involvement in a Variety of Exercise”. Since that time, it has become our Brown Clinic Wellness Program, with modifications and improvements along the way. It is a 12 week program incorporating exercise and nutrition, with the goal of continuing these types of habits for a lifetime. Our dietitian Kelsey Raml has helped incorporate the nutrition component and Dr. Clark Likness, Dr. Jon McAreavey, and Deidra Van Gilder, PharmD are also involved creating a multi-disciplinary approach to health and wellness. We also have a great assistant, Barb, that keep us organized.
We the 12 week program periodically throughout the year. During the 12 weeks, we meet every other Tuesday at the County Fair Banquet Hall from 5:30-6:30pm. During the weeks we don’t meet, each participant gets a take home lesson focused on our two main components: diet and exercise. The meetings are held in a group atmosphere, but we can also work with you individually in the clinic if desired.
12 Weeks to a Better You!
Brown’s Diet and Exercise Wellness Program.
Who:
– The Strive2Survive Wellness Program is open to everyone, young and old.
– Conducted by Dr. Dan Reiffenberger, Board Certified in both Family Medicine and Sports Medicine and Registered Dietitian Kelsey Raml.
What:
– Lose Weight- Gain Strength – Maintain Fitness- Improve Diet.
– Evaluations: lab work- lipid and glucose, body composition testing-weight, height, BMI, body fat mass and percent, muscle mass…all pre and post the 12 week program.
– Free T-shirt
– 6 class lectures and 6 take home lessons.
Where:
– County Fair Banquet Hall
When:
March 13 “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
March 27: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Torness
April 10: “Your Equation to Success” Dr. Jon McAreavey
April 24: “A Walk thru the Wellness Wheel” Dr. Clark Likness
May 8: “Medications…to do or not to do” Deidra VanGilder, PharmD
May 22: “Making Health a Way of Life” STRIVE Team
Cost:
– $130
Call, e-mail or use the contact form for more information.
Kelsey Raml, MS, RD, LN
605-884-4226
strive2survive@brownclinic.org
by Dan | Mar 4, 2018 | Exercise, Goals, Motivation, Wellness/Health
It was time for a break from the cold, and just get somewhere warm, listen to an ocean, and relax!
Sarah and I spent the last week in Jamaica taking in all of the sun, sand, and sea! A great escape, and a great time. For all of us, vacations are necessities, not luxuries. Nothing clears your mind more than such sitting back, relaxing, listening to the ocean, and reading for fun! For Fun! Taking walks along the beach was also very relaxing…
Just closing your eyes and listening…listening to the waves crash along shore, and just losing yourself in your own thoughts. Time to relax, time to forget all of the pressures of work, and just do nothing! I hate taking a vacation, and doing a lot of things, and then feeling like I need a vacation when I get back. All I wanted to do was get out of the cold, sit and relax, and just take it easy! No plans. No agenda. We just did what we wanted. Read, relaxed, ate…repeat.
We were gone a week, but the time just flew. It is amazing how relaxing watching the ocean can be, and also, just listening to it. I guess I did not realize how tired I really was! Here are some of the views we got to see everyday.
We all need a time to get away, to forget all of the pressures we have with everyday life, and just lose ourselves, and leave all of our worries behind. No pressures. No deadlines. No life or death situations. Nothing works better for getting your battery charged up, and get ready to come back and take on the world again.
This was one of my views for part of the vacation. Peace and quiet! We all need that “escape from reality” at times. To clear our head, spend time with someone close to you, and take it easy. Vacation! This next quote pretty much sums it up!
Don’t forget to take some time for a vacation. Even though it is a time to relax, it does not mean you still can’t find ways to exercise, and continue working on being healthy. Next week I will show you what we did to keep active as well. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3805
