by kelsey | Jul 13, 2017 | Diabetes, Diet, Food, Weight Management, Wellness/Health
There’s a lot of buzz about carbohydrates….are they good? Are they bad? How much should you have? , etc etc etc. Many fad diets that are very popular right now are no carb diets so I thought it would be appropriate to discuss carbohydrates and give you a better idea of the professional recommendations! Carbohydrates are the main (and best) source of energy for your brain and central nervous system. Carbohydrates are essential for energy; however they raise your blood sugar levels higher and faster than any other kind of food. Carbohydrates are essential for your body to be able to sustain energy, so just like a car needs the right type of fuel (gas) to run, you need the right kind of fuel (food) to function and be healthy. To sustain energy, your body needs adequate carbohydrates: 50-60% of your total calories should come from carbohydrates. Cutting out all carbs can be very detrimental to our body, especially our brain, central nervous system, liver, kidneys, and heart. Because they are an excellent source of energy, but they do raise blood sugars, it’s important to recognize the types of carbohydrates and how to count them in efforts of controlling your blood sugars while still maintaining good health and adequate energy..
Carbohydrates are found in the following:
Starches: found in grains, some vegetables, and beans.
- Grains: bread, pasta, cereal, tortillas, rice
- Starchy Vegetables: potatoes, peas, corn, yams, squash
- Beans: kidney beans, pinto beans, black beans, garbanzo beans, and lentils
- **The best and recommended sources of starches are whole grains…choose them over the white, refined grains!
Sugars: found naturally in foods or added to foods.
- Natural Sugars: fruits, fruit juices, dairy products, honey, and molasses.
- Added Sugars: desserts, processed foods, candy, regular soda, and fruit drinks.
- **Natural sugars are better than added sugars, but large quantities of them can still raise your blood sugars…we recommend getting at 2-3 fruits and 3 servings of veggies/day. Anytime you can limit or eliminate the added sugars, do so!
To aid in ideal blood sugar control, we recommend a moderate intake of carbohydrates which means about 45-60g/meal and 15-30g/snack with several small meals and snacks throughout the day. I visit with patients daily about finding the right balance in their intake. If you would like help managing your blood sugars, to learn more about diabetes self care, or a personalized nutrition plan, be sure to contact me for further help!
-Kelsey Raml, MS, RD, LN
by kelsey | Jul 11, 2017 | Diet, Weight Management, Wellness/Health
Sadly, there is no magical weight loss pill or a way to lose weight as you sit on the couch enjoying your favorite TV show. Here are some tips for when looking for a weight loss plan and avoiding those FAD diets that make it look like you are losing a bunch of weight but then later gain it all back and maybe then some.
- First off, slow weight loss is the recommendation and is usually the best way to loss the weight and keep it off. It is recommended to lose 1 to 2 pounds a week.
- Never cut out whole food groups, the key to steady weight loss is making the small daily healthy choices that lead to lifestyle changes. The diets that cut out whole foods groups can cause malnutrition by missing key nutrients and can leave you craving it even more than you did before.
- Summer is also the time when a lot of fruits and vegetables are in season and more affordable at the grocery store. Take advantage of this and get to know what fruits and vegetables you like most, and start incorporating them into your healthy eating habits.
- Lastly, exercise is essential. There is no better time to get physically active than the summer. The weather is nice enough that you can enjoy a nice brisk 30-60 minute walk around the neighborhood, or run, or bike ride every day if possible or at least most days of the week.
The best way to lose weight and keep it off is to make small everyday healthy lifestyle choices. The best part of slow and steady weight loss is you don’t have to wait, you can start today!
-Elizabeth Honner SDSU Dietetic Student
Source: eatright.org- staying away from FAD diets
by Dan | Jul 9, 2017 | Exercise, Family, Goals, Motivation, Wellness/Health
Growing up as a twin had its ups and downs. You always had somebody to do something with, but at the same time it was a little harder to try and figure out who we were as individuals. We were otherwise always together, and when you are identical, have red hair and freckles, and are some of the smallest kids in your class, you tend to get picked on more. We relied on each for support on this. You could always count on each other when the going got tough, but that does not mean you did not have your own moments when we fought as well. We had some drag out, rolling on the ground fights as well. The name calling would start, and my brother-in-law always helps reminds us of what we would say to each other:
I remember this line! Maybe we were not the brightest color in the box at that particular moment, but I also remember a line out of the movie “Cheaper by the Dozen”. In that movie, the 12 kids of the family would have their arguments, and then would always be there for each other. As one of the siblings stated: “There are times I want to kill you, and other times I would kill for you!” No truer than with my twin brother.
I remember when I first started running, it was in middle school, and my oldest brother Ray went down to the park closest to our house and ran laps. For whatever reason, I joined him one day. I found out it really helped when it came to getting ready for the 600 meter run in gym class. You get tired of being picked on, or singled out, that you want to do anything to help improve things. Well, prior to that, I was toward the back of the pack. When I started doing some running, and we came to the end of our gym class, and got timed on a 600 meter for a grade, I got second place in my gym class, but losing to one of the kids who had been running track all of the time. I got asked to join track following that, but I was not really interested then. Besides, I had to figure out how I would get home after practices, and transportation was not the easiest thing then for us. I did do a lot of bike riding, and we rode bikes to school most days, which was between 2-3 miles. (I could say it was uphill, both ways, a line I always heard from my Dad, but I won’t!) We had lots of practice riding bikes back then…we did it every day as a kid!
I had done some other running after that, but very limited. I did not really get interested to the extent I am now until later in high school. That will be a story for next time. But needless to say, it gave me a taste of how things could improve, and how you could get noticed by running. My twin brother has done a marathon before too, but he is not has into it as I am. We both developed more of our interests, and this has evolved in different ways as we have gotten older. We get busy with our own families, and I live in Watertown, and he lives in Parker SD. We don’t get to see each other that much, but one thing still holds true: I would do anything for him, and vice versa. He is still my best friend!
Nothing will change this! We still have a sense about each other that is hard to describe about any other sibling. One day our sister took us out shopping, and one of us went to the Western Mall in SF, and the other to the Empire Mall. Neither of us had any idea what we were going to get, but we ended up each buying one thing, a book. Turns out it was the same book for each of us! One got it as a paper back, one as a hard cover, but the same book! Even that surprised us!
We went through school together, life together, and each had different experiences, but yet similar. That twin bond will always be there. We both still run, but his marathon days may be finished. It now is just more a stress reliever for him. Someday that competitiveness in me may finish, but I still really enjoy it. We both teach people, help people in times of need, and support them when needed. I am a family physician, and he is a Lutheran minister, and was a elementary teacher prior to that. He was Mr. R, now is Pastor Don, and I am Doctor Dan. Similar, but different. We found our own callings, but still managed to take care of our own health in the process. To my brother Don:
It has been a great life! Here is to many more years! Let me know if you got another marathon in you!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3571
by Dan | Jul 2, 2017 | Exercise, Family, Motivation, Wellness/Health
We all have a beginning…a time when we were a baby, and how fast the years go as we grow older. But the tone that is set at that beginning can be a determining factor on how you will continue on with certain things as you get older. That is not to say that we cannot all change, but the effort involved in can be much easier if we start young. I exercise every day, and I will trace my roots back “to my beginning”. Here I am with my twin brother Don as we are being held by our older brothers, getting ready to be taken on a bike ride. Even back then, we were active. Of course, back then, we did not have all the electronics we have now, and only had 3 stations on a TV, and it was black and white. So we spend many hours outside playing, and being active. And, having our older siblings to follow, and learn from them.
My sister Mary had us out for a walk in our double stroller. The whole family could be out and be active. That is so important, even more so now today, with all the advancements we have, and all the different modes of entertainment we have to make us stay inside. Get out and get moving. When we were all small, we were all very active, and moving. We are made to move. We learned over time how to slow down, and maybe take the easier route. But we need to keep moving. “Use is or lose it”. I will tell that to my patients on an almost daily basis.
Here we are getting into everything. Always busy, always moving. Remember those days, and keep the same spirit of moving alive. My grandma would always tell us that we needed to get outside and play or the “moss would grow under our feet”. Words of wisdom!
So step up to the front. Become a leader to those around you. Most important, be a leader to yourself, and prove that you can be more active. I will continue to show over time as I grew older how activities were a part of my life…the life of a running doc! The only problem is we did not have the cameras readily available to take pictures all the time like we do now. I had to do a lot of digging to try and find these! My patients will hear me tell them everyday that they need to keep working on their diet and increase their activity, and hear from me that “I will be telling you this until you are not here anymore!”. Keep active, make it fun. “Play to joyous abandon!” Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3564
by kelsey | Jun 28, 2017 | Diet, Weight Management, Wellness/Health
Metabolism is the body’s process of breaking down what we eat to use as energy. This process is the key to maintaining healthy weight and to stay feeling your best. Metabolism mainly stays stable; however, your body’s metabolism gradually decreases with age.
Is there a way to raise your metabolism back up to a healthy rate to promote weight loss or keep weight off? Here are a few tips that help with boosting your body’s metabolism back to a faster rate—the healthy way.
- Eat regularly: Spacing the time you eat to every 3-4 hours (about 3 meals + 2 snacks per day) helps your metabolism stay on track and running properly. Skipping meals causes your body to slow down to conserve calories. This also causes the body to store fat due to thinking it’s in a famine. Storing fat and conserving the calories your eating will cause weight gain rather than weight loss.
- Eat well balanced meals: The type of food that you consume plays a huge role with your mood along with the energy you receive. Eating foods high in saturated fat and added sugar (i.e. desserts, fast food, chips) may cause you to feel more tired and will not give your body the proper nutrients it needs. Try eating smaller, more balanced meals with whole wheat/whole grains, vegetables, lean meats, and fresh fruit.
- Exercise: Exercising helps your body build muscle, which then helps your body burn calories more efficiently. The faster you burn calories, the easier to have weight loss. People with more muscle can consume more calories because of the rate they burn them, compared to someone with more body fat. Try switching up your exercises regularly to make sure your body doesn’t get used to the same routine to promote the best results.
- Be patient: Building your metabolism back up may take time, so being patient is important to getting results.
- Persistence: Boosting metabolism takes consistency. Following a regular diet and a stable eating pattern will help with this. Make a schedule with eating and exercising that you are comfortable with and keep it a routine.
Ways that will NOT boost your metabolism consistently:
- Eating hot peppers or drinking green tea: These MIGHT boost your metabolism for a few hours, but are not an effective way to keep your body producing enough energy to burn your calories in a day. Instead, stick to eating healthy grains, vegetables, and lean meats which will impact your metabolism more effectively and better over time.
- Consuming very little calorie diets: This will cause your body to go into starvation mode which leads to conserving calories and burning them more slowly. Therefore, will cause you to keep weight on. Instead, keep a well-balanced diet and eat throughout the day.
Following these tips will help make you feel better, have more energy, and will give your metabolism an extra boost.
-Heather Arbach, SDSU Dietetic Student
Sources: http://www.eatright.org
