by kelsey | Sep 5, 2017 | Cooking Tips, Diet, Food, Wellness/Health
As school gets into full swing now after the Labor Day weekend, you may be in need of some lunch ideas for those that help pack lunch for your kids. Check out these ideas below!
- Conventional sandwiches—deli turkey, chicken or roast beef, peanut butter (if it’s a peanut safe school) and jelly, cheese, bagel and cream cheese, bagel and peanut butter, vegetarian pita pocket, tuna fish, chicken salad
- Unconventional sandwiches—hummus and pita bread, cheese and crackers, cream cheese and jelly, cream cheese and olives, sunflower butter, soy-nut butter, wrap filled with vegetables and cheese or deli meats, quesadilla, calzone, stromboli, Canadian bacon with lettuce and tomato
- Conventional alternatives to sandwiches—dinner leftovers (meat/chicken/fish/pork, grains, pasta or potatoes, vegetables), cheese and crackers, leftover pizza, soup, stew, takeout leftovers
- Unconventional alternatives to sandwiches—single-serving cereal or cereal from home in storage container (just add milk), scrambled eggs or hard-boiled eggs, yogurt with granola, chili, pancakes or waffles, nuts (if school allows), homemade smoothies, bean salad, homemade muffin, string cheese.
- Fruits—apple, pear, banana, grapes, berries, orange, grapefruit sections, canned fruit in juice, fruit cocktail, grapefruit sections, cherries, pineapple chunks, melon, pomegranate, guava, papaya, tangerines, clementine, fruit salad
- Vegetables to eat raw, steamed, or with dip—cucumber slices, celery, carrots, green beans, snow peas, blanched broccoli, asparagus, cauliflower, grape tomatoes, beets, corn, salad, guacamole, bean salad
- Snacks—fruit snacks, sunflower seeds, baked potato chips, pretzels, multigrain crackers, high-fiber granola bar, graham crackers, applesauce, multigrain chips or tortilla, dried fruit, tube yogurt (try freezing), cereal bars, dry cereal, banana chips, dried peas, breadsticks
Always be sure to give them some money to buy their milk to go with their meal as well! Adequate calcium intake in childhood is essential for bone strength later in life!
-Kelsey
(Adapted from http://www.consultant360.com/n411/content/lunch-box-suggestions-children)
by Dan | Sep 3, 2017 | Exercise, Goals, Motivation, Wellness/Health
College days at Augustana College brings back many memories. I had first gone out running Cross Country and Track in High School as a senior, so I did not have a lot of experience. I was running on my own during that Summer before starting at Augie, and was not planning on going out for Cross Country. The first week at school there was a flyer out over all of the buildings seeking runners who may be interested in participating. I took a chance, and decided to see what I thought. Turns out I must have liked it, because I ran Cross Country, indoor track, and outdoor track all 4 years at Augie. It was a great experience, and taught me a lot about managing my time, and staying organized. But, school always came first for me. I was going to be a Medical Technologist when I first went to Augie, but changed half way through my sophomore year to go pre-med, with the plan of being a doctor. School always came first for me, then running. I walked on that first year, then got a small scholarship to keep going out. I started running the steeple chase late in my sophomore year, and this turned my interest in running to something I really wanted to achieve. My freshman year I ran the 10k on the track, 25 laps! The steeple chase was 3000 meters, so just under 2 miles. There are hurdles to have to jump going around the track, including a water jump on each lap. It turns out I really liked it. I broke a 14 year record for Augustana my junior year, only to break it again the next week, but I got beat by one of my team mates. I never had the record again! But, I held it for one week! Here are what some of the barriers are, including one with the water, and one of how it looks with no water in it.
My team mates then are just like my running friends now with the run club. We ran together, supported each other, trained with each other. We were like family there too. Here are some shots of the Cross Country team, and some of us on the track team.
I have one picture of me doing the steep chase…my first one. The water barrier was a cement wall, so you could not see the water until you were on top of the barrier. I had no clue what I was doing. When the cement was wet, it was slippery. The first time for me on it I slid right off and went on all fours into the water pit. You learn by experience. I may have done it the first time, but never again. But you pick yourself up and go finish!
I still have my Augustana coat that I will wear at times from back in those days. The lettering is starting to wear off, but I went everywhere with that coat back then!
Those days in college set the tone for my love of running. I have been running now for 40 years. It is part of my life. But just like when I was studying to become a doctor, my life now as a doctor still takes priority. Just like everything in life, your have to prioritize, and make sure what is important comes first. It made it tough being a parent in all of this too. At least with Sarah, we had to “rotate” on a lot of things, especially when it came to call, and trying to make it to all of the kids activities. You have to juggle everything, and hope you don’t screw anything up along the way. Bottom line, keep trying. Never give up. Keep moving, and remember to take care of yourself, so that you can experience more of what life has to offer. Believe in yourself. Strive to Survive. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3627
by kelsey | Aug 31, 2017 | Etc.
Fall into fitness and take control of your health. Join us for STRIVE 2 Survive, our 12-week health and wellness program beginning September 12th! We do still have some room, so contact us today to reserve your spot!!
The two main components of STRIVE 2 Survive include diet & exercise.
12 Week Wellness Program
6 Lectures: every other Tuesday @ 5:30-6:30pm.
All Lectures at the County Fair Banquet Hall
September 12: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
September 26: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Torness
October10: “Your Equation to Success” Dr. Jon McAreavey
October 24: A Walk thru the Wellness Wheel” Dr. Clark Likness“
November 7: “Medications…to do or not to do” Deidra VanGilder, PharmD
November 21: “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
- Weekly Weigh Ins
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 | Aug 27, 2017 | Exercise, Family, Goals, Motivation, Wellness/Health
We continue our training for the Twin Cities Marathon taking place on October 1. This will be the first one for Sarah. She has done numerous half marathons, but never a full, stating over the years that she is only “half stupid”. This will be number 15 for me. We are doing this for a very special cause. We are running for Team FARA, Friedreich’s Ataxia Research Alliance. Friedreich’s Ataxia (FA) is a rare genetic disorder that affects approximately one in 40,000, affecting the spine, brain, and can also affect the heart. There are 4 individuals in Watertown alone who are affected by this disease, several of which are cousins of mine. One of those cousins has already passed away from this. Our group of runners on the Watertown Area Run Club are joining together to raise money for research to help with this. There is no cure, but that does not stop of from working on it. One of our run club members, Tom Batta, has a daughter affected by this. We run for them because they can’t. Today we had a 20 mile training run, and then breakfast at our house following this.
We are planning, strategizing how our training is going to go, and working on helping each other achieve this goal, with the plan to raise as much money as we can for this cause. As runners, this is our other family, and we support our families in many ways. The following pictures are some of the people participating in this event, either in the Marathon, or the 10 mile they have.
Erika and Owen stretching after the 20 mile run this AM.
Paula, giving us her “20 mile” symbol as she was just getting done.
Jill giving us the thumbs up as she was coming in.
Bob and Tom relaxing after finishing the run as well.
This picture was a shot of the group as we were beginning this AM, with a mix of those doing the marathon and the 10 mile. We are all running for a cause…an opportunity to run for those who can’t, and to help our own community of Watertown as well. We as a “family” stick together. We support each other, and help in whatever way we can. In the process we may be benefiting our health as well, but the reason we are doing this now is not for us…but for those who can’t. I would like to ask any of you who read this to consider donating as well. If you google “Team FARA 2017”, it will bring you to a link that you can click on, Team FARA 2017–Friedreich’s Ataxia Research Alliance (FARA). Then you will see a list of teams who are participating. Our team is the Medtronic Twin Cities Marathon and 10 mile. If you click on this, you will see a list of all of the team members who are participating. You can make a donation on behalf of any of them running. Overall, we don’t care who you donate the money too, as we are all one big team. One big family! We just ask that you please consider donating! Any amount is appreciated. Sometimes the overall reward we get in life is by doing something to help someone else. To run and be active, and exercise for someone who can’t. I have no doubt you could ask any of the people with FA, and they wish they could run as well. We will do the running, if you will please donate! Thanks!
Keep moving everybody…and appreciate the fact that you can!
Dr. Dan
Consecutive Exercise Day #: 3620
by kelsey | Aug 24, 2017 | Etc.
A support group for people with Irritable Bowel Syndrome (IBS) will hold a meeting on Wednesday, August 30th at 6:30pm in the west conference room at Prairie Lakes Hospital.
The group works to educate those who are living with IBS and to increase awareness of the disorder. IBS is a functional bowel disorder characterized by recurrent abdominal pain and diarrhea, constipation, or a combination of both. There is no cure for IBS.
The August 30th meeting will include a presentation by Kelsey Raml, Registered Dietitian and South Dakota Licensed Nutritionist. Ms. Raml received her Master’s degree in Nutritional Sciences from SDSU in 2009 and has been a dietitian with Brown Clinic for eight years. She will discuss nutrition for management of IBS symptoms.
Attendees should sue the west hospital entrance for easy access. There is no advance registration and no cost. Everyone is welcome. To learn more, contact Bruce Ford at 880-5213.
I look forward to meeting with this group Wednesday! Please join if you are affected by IBS and want to learn more about nutrition interventions! -Kelsey Raml, MS, RD, LN
