by kelsey | Aug 17, 2017 | Diet, Wellness/Health
Fall is when school sports start to take off. With practices running multiple times a day and running from sport to sport it is important to keep your athletes energized and properly hydrated. After-school snacks are important for athletes to have the energy necessary for practice. A snack higher in protein and sufficient carbohydrates is recommended before a long practice. Some snacks before practice could include: a cheese stick, crackers and cheese or a little meat, almonds, hard boiled egg, or a small sandwich. It is important that athletes stay hydrated. Water is the preferred and recommended beverage for proper hydration during exercise. Vigorous practices that are over a hour may require a sports drink to replenish electrolytes but water should be the go-to drink before sports drinks. Remember to keep your athlete properly hydrated and energized!
-Written by Elizabeth Honner, SDSU Dietetic Student
by kelsey | Aug 16, 2017 | Etc.
With school getting started it can be a difficult transition for kids on many different levels. One of the hardest aspects of going back to school is getting up in the morning. With young kids getting out of bed can be hard and getting them into the car to get to school on time is even harder. However, just because you might be short on time it is essential that kids get a healthy and nutritious breakfast. When kids eat breakfast in the morning it is setting them up for success throughout the rest of the school day. With their little tummies full they will be able to focus on learning and have the energy to get through until lunch. Here are some simple ideas that are quick for those morning when you are running late to ensure you set your kids up for success.
¨ Piece of toast with peanut butter and milk
¨ Low-fat yogurt with some fresh or dried fruit or granola
¨ Apple slices and peanut butter
¨ Cheese stick and cup of fresh fruit or 100% fruit juice
¨ Oatmeal with nuts or fruit
¨ Fiber rich cereal and milk
¨ Granola bar with dried fruit or nuts in it
-Written by Elizabeth Honner, SDSU Dietetic Student
by kelsey | Aug 15, 2017 | Diet, Weight Management, Wellness/Health
It seems that on social media today, many people are self-proclaimed nutrition experts. Log on to Facebook or Pinterest and you won’t search long before you find someone selling workout plans, meal plans, diet supplements, or other weight-loss aids. Google “diets” or “weight-loss” and you will find hundreds of popular and even crazy diets for weight-loss. So if all of this is available, who are the real experts? How do you know if these products and diets are safe? What will work for you?
Although there are many reliable nutritional resources online, it is important to always question the source. Many of the information obtained from Pinterest or Facebook or from people selling these products is not necessarily reliable or the best fit for your body and health.
Registered Dietitians are trained and educated to provide the most accurate, science-based, and up-to-date nutritional information. Dietitians are one of the best ways to seek out questions about supplements, eating habits, weight-loss goals, or other nutrition concerns with a clinical and healthy approach.
So next time you see an add for weight-loss or nutritional programs online, ask yourself a few important screening questions:
Is the program supervised or created by a health professional?
Does this program sound safe for my body?
Does this program sound like something I could enjoy doing?
Is the cost of this program financially feasible?
Is this a program I want to use forever?
The truth is that healthy living and mindful choices are a lifelong endeavor. No program, supplement, or magic pill is typically going to be something you want to commit to using (or spending money on) for the rest of your life. It is important to remember and value sustainability when choosing a wellness and nutritional lifestyle. Making the choice to fuel your body with good foods and be active for life is the key to good health and weight management. If you have questions or seek guidance for your nutritional or wellness needs, call or visit your Brown Clinic Registered Dietitian, Kelsey Raml!
-Written by Mariah Hodne, SDSU Dietetic Student
by Dan | Aug 13, 2017 | Exercise, Family, Goals, Motivation, Wellness/Health
We had our annual Hump Day 5k walk/run this past Wednesday. Here I am with fellow organizers Owen and Jenn McElroy. All proceeds were going to be donated to the Watertown Arrows Cross Country team. It may have been a fundraiser, but it is much more than that. It was another way to promote health and wellness by increasing our activity. Young and old were encouraged to participate. The main point of these events is to get people out and move. Even if it means I have to wear a camel costume in the process…if it means people will get out and get active, then so be it! Even in disguise wellness can be promoted.
Here we all are at the start of the event. The weather cooperated and the rain stopped about 10 minutes before the official start. We do have to make sure it is safe for all to participate as well, and not be out in lightning. We also had to make arrangements before hand to have police help at 2 points along the route where we cross busy streets. This is all part of the coordination of events like this. We want everybody to come out and participate, and have fun and be active, but we also want them to be as safe as possible. We especially want to encourage kids to come out and be a part of events like these as well.
Here are two great examples! Kate and Gracie McElroy, ages 8 and 6. They are out working hard, and competing, but also having fun. We want to continue to promote activity for these young kids so as to set the tone for their future health. They are in charge of this, and they can have some control over this as well. That is where we as parents, friends, and health professional also need to set an example for them to follow. I tell my patients all of the time that they need to stay active, “use it or lose it”. I am out there doing this every day also. Who would really listen to me if I just said this all of the time, but never did it myself? What kind of credibility would I have with what I do? Again, lead by example. The proof speaks for itself.
Here are a bunch of members of our Watertown Area Run Club. Quite a few of us had already left before this picture was taken. We are out there every week working on our health, and increasing our activity. I have heard many comments from patients that they will see us running down the road, or on the trails, and those days when we have a lot of us showing us, it is something to behold. Take charge of your health. Do something about it! Sarah and I have tried to pass that trait along to our kids as well. They saw us all of the time working out or exercising, and still do. It was only natural that they would pick up those traits as well. Lead by example! Do it, don’t just say it!
Here we all are just prior to getting started for the race. All 3 of my kids were home! Megan flew in that day, and got to spend 4 days at home! Molly and Megan’s boyfriends, Tanner and Nate, also participated. The family that works out and plays together, stays together! And we all had fun!
Nothing like coming to the finish line…together! We help out at many races, and our sponsors for many races, for that particular reason: We want to promote exercise in our community, and keep us all moving! This particular race I happen to be in disguise, but the bottom line…if it helps get people out and moving, then so be it! Hope to see you all out at different events during the year. There are a lot to pick from! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3606
by kelsey | Aug 10, 2017 | Diet, Family, Food, Wellness/Health
Many of us enjoy one or more cups of coffee each morning and although the caffeine and wake-up call it provides may be the motivating factor, perhaps some of the drink’s other benefits can play a role in your continued enjoyment of it!
Coffee has been shown to help with brain function, perhaps prevent some diseases, and increase calcium intake when milk is added. Coffee also contains antioxidants and has anti-inflammatory properties as well. Important vitamins and minerals such as potassium, niacin, vitamin E and magnesium are also present in coffee.
One thing to keep in mind about your morning pick-me-up may be to choose wisely. Some of the fancy coffee drinks found at popular coffee shops can also contain loads of sugar and fat, which may contribute empty calories to your daily intake. When choosing a coffee drink, choose low or non-fat drinks or plain coffee, or plain coffee with milk to ensure the most benefit from your coffee.
During the hot summer months, enjoy cold-brew coffee or iced coffee as a seasonal way to reap these benefits!
Written by Mariah Hodne, SDSU Dietetics Student
Reference: Academy of Nutrition and Dietetics. http://www.eatright.org/resource/health/wellness/preventing-illness/benefits-of-java
