by kelsey | Feb 14, 2018 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Today is not only Valentine’s Day, but it’s Ash Wednesday and the start of Lent…which means we eat more fish! Fish is not the most popular protein in our area since we are a land locked, northern state. Our mid-western diet typically includes proteins from beef, chicken, and pork…and fish often gets overlooked. During the Lenten season, it’s a good time to try out some new varieties and types of fish as they are better stocked and often times are better priced (ie- salmon, mahi-mahi, talapia, etc). The frozen bags of fish often have the filets in individual servings or two servings in a wrap so you can just take out as much as you need and then put the rest of the bag back in the freezer. Fish is a very lean and low fat protein so if you are watching your weight, it’s a good choice. Another benefit of some types of fish is the omega 3 fatty acids. Fatty fish such as herring, trout, tuna, mackerel, seabass, and salmon have these good fats. Our fresh water fish from around here such as walleye, northern, and perch, do not have these fats, however they are still lean proteins. It is recommended to incorporate two servings of fish into your weekly intake, so get into the habit of this during Lent and it could stick!
When we eat fish, we often think of it as breaded and fried, however that is not the healthiest choice. Instead of frying try these cooking methods:
•Grill: Season the fish with herbs and spices and a little lemon juice (from real lemons!). Lightly brush the fish with a little olive or canola oil so it won’t stick to the grill and cook for 10-20 minutes. The picture shows one of my favorites: grilled shrimp.
•Saute: You can saute any type of skinless fish. Again, season as desired and then heat a little olive or canola oil in the skillet on medium-high. Cook the fish for 2-3 minutes on both side.
•Poach: Place the fish in a saucepan or deep skillet and add enough stock, water, or wine to barely cover the fish. Add your seasonings, herbs, or spices and bring the liquid to a simmer on medium heat. Simmer for 10 minutes or until the center is opaque. Then you can dress it up with a sauce if desired.
•Bake: lightly coat a baking sheet with cooking spray and arrange the seasoned fish fillets on the sheet with seasoning. Bake for 7-10 minutes…you do not need to flip the fish. You can also put the fish filet in tin foil so the seasonings and herbs really flavor the fish.
•Broil: season the fish filet and brush with olive oil. Place on a broiler pan rack and broil 4-6 minutes on each side.
•If you choose to fry, try making it a little healthier by using an egg white to coat your filet, use canola oil to fry in, and instead of the white flour coating, try whole grain cracker or bread crumbs.
•When your fish is opaque and flakes easily, your fish is fully cooked.
Give it a try…you may be surprised how much you like it!
-Kelsey
by kelsey | Feb 13, 2018 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Do you have your Valentines ready to go for tomorrow? Besides a lot of love in the day, Valentines day is known for chocolate! The one item that seems to make everyone happy, but may not be the healthiest of treats for us to enjoy. This Valentine’s day you can enjoy your delicious treat without feeling guilty. Although chocolate may not seem healthy, there are some perks to eating chocolate. Dark chocolate is good for the heart and lowers high blood pressure. So when you’re thinking of getting your loved one that nice box of chocolates, maybe go for a box of Dark Dove Chocolates. If you don’t like eating the dark chocolate plain you can melt the chocolate and dip it in strawberries. It is a treat that will leave your taste buds wanting more and you will find it easy to prepare. If you want to stay sugar free, try making sugar free gelatins in a shape of a heart. Add fat free whip cream on top for a little extra punch to the dessert. If you want choices and variety to your dessert try a chocolate fondue. Melt chocolate and choose sides to dip into the chocolate. Some choices of sides could be bananas, strawberries, pretzels, pineapple, marshmallows, dried apricots, pear slices, apples, or any of your favorite snack foods! If you want to add more to your sweet tooth, try a sherbet ice cream with a dark chocolate topping. If you crave a saltier valentine’s day treat then you can try a trail mix with mixed nuts, sunflower seeds, raisins, pretzels, marshmallows, dark chocolate m&m’s, or a low fat candy such as Twizzlers.
Enjoy and Happy Valentine’s Day!
Kelsey
by Dan | Feb 11, 2018 | Exercise, Goals, Motivation, Weather, Wellness/Health
The weather has been something to be desired of lately. The extreme cold makes it very difficult to get motivated to get outside, and the treadmill gets incredibly boring after a while. If it would not be for our run club, I would not be outside on Sundays either. Last Sunday was a perfect example of this. -7 degree temp, with -30 degree wind chill! No way I would have gone out their on my own otherwise. That is what makes is so special having a training partner, or a group of dedicated friends who help push each other to get out there and get it done. More important though, we enjoy just getting together and going for a run, and talk. We get each other caught up on the latest things that have been going on for each of us. We get to vent…chat…support…and listen to each. We just have to be prepared to handle the cold weather as well. If you are smart, it can still be done, but you have to be safe too.
This was our dedicated group last week. You can see the frost built up on us, and eyelashes covered with frost. We stood still long enough to take the picture, and then got in the car and left to go warm up. Yes it was cold…but still worth getting out with our group. Those of us who finished first still cheered on the rest of us coming in after.
When we got done running, several of us were able to head to Caribou for a coffee and a time to get warm. One of our members Jason, just had surgery the week before for his hip, and we wanted to see how he was doing. He could at least join us for coffee, as did Paula. It was also another great opportunity to talk and laugh, and yet be warm. One thing is for sure, we may all be a part of this because we like to run, but this is not about running. This is about friends being there for each other, and helping each other achieve goals, many of which may be similar, but yet, many are still different. We support each other as a group, but can still all be individuals. We are all living life to the fullest. No excuses! All working together, yet individually. That is what is nice about running. If fulfills all of this. We are all working on our own health as well. Some days are easier than others, no question. But the good days far outweigh the bad.
If you are around here, join us sometime. We meet during the Winter every Sunday at 7AM, and then starting in the Spring we will start meeting out at Jackson Park, same day and time. We also start adding Wednesday evenings at 5:30 PM at Brown Clinic Northridge parking lot. You don’t know what you are missing until you come and give us a try. Our run club achieved some amazing goals last year, not only individually, but as a group as a whole. That was our biggest achievement…our group as a whole. We ran to Team FARA…Friedreich’s Ataxia…to support members of our own community. Don’t ever tell a small group, or a small community, that you can’t achieve big things! We did…and I have written about those accomplishments in the past. That is what running with friends can accomplish. Nothing can stop us! And that goes for all of you too…regardless of the weather or conditions…so keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3784
by kelsey | Feb 8, 2018 | Cooking Tips, Diet, Food, Heart Health, Weight Management, Wellness/Health
In celebration of National Heart Month, I think it’s fitting to discuss the significance diet and activity play in promoting a healthy heart. Heart disease is the number one killer of Americans and affects both men and women. Genetics do play a role, however a heart healthy diet and and regular activity can help minimize the effects and complications of heart disease. Whether you have heart disease in your family or not, it’s still good to follow a heart healthy eating plan. Highlights of the diet include:
- Lots of fruits and veggies! I’m sure you already knew this one, but the benefits of getting your 5 a day servings of fruits and veggies are worth reminding you again. Most of us know this, the hard part is doing it. Try adding them to your meals, have fruit as a snack, get a double serving to help you reach this goal.
- Fiber! Fiber is very beneficial in combating heart disease. Incorporating more whole grains (and fruits, veggies, and beans/lentils) into your diet will increase your fiber and aid in heart health. Oatmeal, brown rice, wild rice, whole grain noodles, whole grain breads, and even popcorn are considered whole grains. Aim to get at least 25-35 g/day.
- Choose lean proteins. Decreasing the amount of saturated fat in your diet will help reduce plaque buildup. Choose white meat poultry without the skin, 90% or greater lean hamburger, fish, beans, etc….stay away from processed meats! Fatty fish such as salmon, tuna, herring, and trout offer additional benefits as they are loaded with healthy omega 3 fatty acids.
- Choose healthy fats. Incorporating more plant fats such as canola oil and olive oil into your diet and reducing your intake of saturated and trans fats has been shown to improve heart health. You want to choose foods that are lower than 5-8g of total fat per serving and <3g saturated and trans fat per serving and limit your total fat consumption to 50-75g/day. Choosing low fat dairy products will help reduce the amount of saturated fat in your diet as well.
- Hold the salt! Excess sodium can increase blood pressure and cause heart failure. Aim to keep your sodium intake below 2400mg/day. You can do this by doing more home cooking, avoiding boxed or packaged goods, cooking with salt free seasonings, and not using table salt.
- Exercise! At least 30 minutes of exercise a day has been shown to improve heart health. If you can do more, the better!
Making small changes or substitutions will help you have a healthier heart and reduce risk for disease. Reading labels is really essential to help you make good choices, so take some time in the grocery store and really examine the products to ensure you’re making healthy choices!
-Kelsey
by kelsey | Feb 6, 2018 | Etc.
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
