by kelsey | Aug 24, 2017 | Cooking Tips, Diabetes, Diet, Exercise, Family, Heart Health, Motivation, Weight Management, Wellness/Health
I have enjoyed seeing first day of school pictures this week! As we enter the new school year, I thought it was fitting to discuss some tips to help us get on a healthy living routine! There are many components to living a healthy life, but healthy eating and exercise are at the top of that list. So, what does it take to provide you and your family with healthy meals and regular exercise….with an already busy schedule? Here are a few tips to get you on the right track:
- Drink water – Drinking enough water during the day will help you feel fuller at meals, clear out unwanted “junk” from your body, and can aid in weight loss. Aim to get at least 8 glasses (64oz) of water every day. Send a water bottle to school with your kids and also keep one with you throughout your day.
- Get adequate sleep – Getting adequate sleep can be difficult with a busy schedule, but it is very important to provide proper recovery from exercise and to help manage stress and mood. It also helps keep you and your family focused throughout the day. Aim to get at least 7-8 hours of restful sleep a night.
- Get moving – Try to get outside a few nights every week with your family. Exercise boosts calorie burn and promotes healthy bones, muscles, and hearts. Get active 30-60 minutes every day to maximize these benefits. Biking, walking, swimming, are a few ideas.
- Prepare meals ahead of time – Grabbing fast food has become an easy way to fill up without spending much time doing it, but it is not a great option when it comes to overall health. Meal preparation is a great way to eat healthy while also saving some time during a busy day. You can control what goes into these meals, and will help cut back on eating fast food when in a hurry. You can also try batch cooking where you make a bigger batch of a meal, separate into smaller containers, and freeze. They are easy to grab and prepare in a pinch! Chili, casseroles, taco meat, and soups are great to try with this.
- Spend time with healthy people – The people you spend the most time with have a large impact on your habits. Being around people with healthy habits will have a positive impact on your own personal habits. Along the same lines, your children learn from the examples you set for them. The habits they form now are habits they will have as they grow up. Make time to sit down and have meals together, engage in family activities, and involve your children in healthy living practices.
There are many pieces that go into living a healthy lifestyle and it is important for us to practice improving each one of them. Keep in mind that simple, small changes can lead to large benefits in the end! Focusing on lifestyle changes and improvements is key to success long term. If you would like more help improving you and your family’s nutrition, activity, and wellness, contact us today!
-Written by Kala Nurnberg, SDSU Dietetic Student
-Kelsey Raml, MS, RD, LN
by kelsey | Aug 22, 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!
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 20, 2017 | Exercise, Family, Goals, Heart Health, Motivation, Wellness/Health
This past week has been really nice going out for an early morning run. The fog along the lake makes you feel mesmerized by nature, and you don’t even feel like you are exercising. That is that special feeling that comes on certain days of running…not all days, but certain days, where everything is just clicking on all cylinders. Everything feels good, the breathing is easy, you get lost in your own thoughts…and the scenery makes it easy for that to happen. When that alarm clock goes off, and some mornings it usually ranges between 5 and 6 AM, many excuses flow through your head as to why I should not run that day. Sometimes I do change plans then, but on those days when I make myself get up to get ready, I don’t regret it. Especially when some of the views showing up next are what I get to look forward too.
It is so easy to get lost in your thoughts running by the lake. Either the sun rising, the clouds and reflections along the lake, the moon still out before the sun comes up…all make it easy to forget your problems, and to get fired up for the day ahead. That is where it really helps, when I know I am going to have a busy day, either in clinic, or with meetings, or both. I can help plan overall how I am going to take this all on, and how to stay organized and on task. I can have a lot of the stress put at ease just because I have mapped it all out in my head before hand, and know how I am going to tackle things. It is fun on those days when I run with a group, but those other days when I either just run with Sarah, or by myself…those days are just as important. I may be exercising my body, but I am exercising my mind too. Just me and my thoughts! These are my “Calgon, take me away” moments.
Sarah and I can go through things that have been happening with our kids, or things at work, and we need another opinion. We can lean on each other. Other times, we may run together, and not even say a word. We are running as a team, just listening to each other breath, and relax on our own, but together.
And those days when you are alone, you don’t have to worry about getting in an argument with anybody, or trying to help solve everybody else’s problems…you can have some quiet time on your own…time to reflect, on both good and bad; time to problem solve; time to escape; time for me! Everybody earns, and deserves, some time to themselves. I told my family all along when I would run or work out, that I got 30-60 minutes for me, and the rest of the day was for my family and my patients. In order to do a better job for my family, and my patients, I need some time to me. This is what running does, and especially those early morning runs…before the rest of the world gets up, and all the demands of the day start coming into play. Remember that! We all need some quality time to ourselves…to think, to escape, to exercise…just to take care of ourselves! Going out for some activity, whether running, walking, biking…just moving…can help accomplish that! Keep moving everybody! Then feel more prepared to take on the world!
Dr. Dan
Consecutive Exercise Day #: 3613
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
