by kelsey | Jan 26, 2017 | Etc.
Jumpstart your wellness and get ready for summer by joining our spring STRIVE! Join us for STRIVE 2 Survive, our 12-week health and wellness program beginning March 14th!
The two main components of STRIVE 2 Survive include diet & exercise.
12 Week Wellness Program
6 Lectures: every other Tuesday @ 5:30-6:30pm.
March 14: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
March 28: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Torness
April 11: “Your Equation to Success” Dr. Jon McAreavey
April 25: “Medications…to do or not to do” Deidra VanGilder, PharmD
May 9: “A Walk thru the Wellness Wheel” Dr. Clark Likness
May 23: “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 kelsey | Jan 25, 2017 | Food
Did you know that more than one million farmers and ranchers raise cattle in every state in the United States?! Since cattle are raised throughout the nation, the producers use their local resources to produce nutritious, safe, and tasty beef. Because of this, there is a wide variety of choices of beef for consumers. You may have heard the terms grain finished, grass finished, natural and certified organic when considering choices of beef. It is important to understand the meanings of these choices to help make the most desirable selection per your personal preferences. One thing is for sure though, no matter what you desire, there is a great choice for you!
Grain Finished: cattle spend most of their lives grazing on pasture and then spend 4-6 mo in a feedlot; fed scientifically and healthy balanced diet of grains such as corn, wheat, or soybeans; may judiciously be given FDA approved antibiotics or growth promoting hormones; may be given vitamin or mineral supplements; have continuous access to clean water and room to grow and roam
Grass Finished: cattle spend their entire lives grazing on pasture, may judiciously be given FDA approved antibiotics or growth promoting hormones; may be given vitamin or mineral supplements; can be difficult to produce year round in North America due to changing seasons and weather conditions
Naturally Raised: cattle can be grain finished or grass finished–look at the label for details; have never received antibiotics or growth promoting hormones, may be given vitamin and mineral supplements; must be certified by USDA’s Agricultural Marketing Service
Certified Organic: cattle can be grain or grass finished as long as the feed is 100% organic; have never received antibiotics or growth promoting hormones, may be given vitamin and mineral supplements; must be certified by USDA’s Agricultural Marketing Service; look for the official label.
For more information check out: www.beefnutrition.org or view the full educational handout regarding this information at: http://www.beefnutrition.org/CMDocs/BeefNutrition/ChoicesofBeef_Final_web.pdf
-Kelsey
by Dan | Jan 22, 2017 | Exercise, Family, Goals, Motivation, Wellness/Health
Ever have that moment when you would like to accomplish something, and those thoughts in your head start getting in the way, trying to convince you that it can’t be done? I think we have all had those at one time or another, but we need to look past that. We need to quit listening to all of the negativity that our mind will try to produce, and only think of the positive. Here my nurse Chris, and former nurse Susan, just completed their first half marathon. I have written on them in the past. These are 2 people that if I would have told them 10 years ago they were going to run a half marathon, they would have told me I needed medication. They worked hard, they worked and supported each other, and accomplished what they set out to do! They just had to convince themselves that it could be done.
If you can imagine, and then believe, you will achieve! If you convince yourself of this, you are half way there. We tend to be our own worst obstacles when it comes to exercise, and not believing that we can do something. We can! You have to have the belief first, and then keep working on it, and believe it with all your heart.
Sarah and I both try to practice what we preach. We tell our patients all of the time that they have to work on their diet, and exercise. My line is “I am going to keep telling you this until you are not here anymore”! We need to keep working on this for as long as we are alive. Maybe, it will help us stay alive longer too. Life becomes much more fulfilling, adventurous, and rewarding when we do this as well. We have also tried to instill this upon our kids as well. Megan is the swimmer…I still am not sure how she got this, because neither one of us really like to swim. Molly and Nick both run…that they got from us! We can have our fun competition as well.
We can show how tough we are before the race! But what was even funner for me?
Crossing the finish line with one of them! Here I am finishing one of the runs with Molly. Sarah and I are planning on going to Disney again next January. Sarah wants to do the half, I will do the marathon. Megan, my swimmer, says she wants to come along and run the half! I am going to make a runner out of her yet. When she was home over Christmas break, she ran a few times with us at run club. I loved that! We are rubbing off on our kids!
No truer words have been spoken! Never give up on yourself. You have no idea what you can accomplish yet. When that day comes, and we are no longer here, we want to be able to say I did all I could, and lived my life to the fullest. No regrets!
I will summarize with this quote by Mark Victor Hansen.
Believe, and good things will happen! Believe that the greatest gift you can give your family, and the world…is a healthy you! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3404
by kelsey | Jan 19, 2017 | Diet, Weight Management, Wellness/Health
Stress is a part of everyone’s life and many of us deal with it by resorting to food. Emotional and stress eating is very common and can be very detrimental to your health, so it’s important to learn how to deal with that stress to not only reduce your stress, but also improve your health! Try these easy to follow tips, to help you avoid stress eating.
1. Tune Out & Move! Turn on your favorite tunes and get moving! Exercise is always an easy way to reduce stress because it helps clear your mind. Even 5-10 minutes of walking after a stressful situation can relax your body and help you be more level headed. An added bonus is that it burns calories and can help you reach your weight goals.
2. Drink Up! Drinking water not only keeps you hydrated but also can help you to function. Drinking 64oz per day is a great place to start. Warm teas can also be helpful because they may have a calming effect, in addition to providing your body with antioxidants, beneficial for disease prevention.
3. Eat some carbs. Choosing complex carbs such as whole grains, will keep your blood sugar more level and help to keep you from getting stressed. Including small portions of these complex carbs at each meal can give your blood sugars a better consistency throughout the day, as those ups and downs can be extremely stressful, and lead to more eating.
4. Increase veggie consumption. Crunchy veggies help reduce tension because it gives some release in those jaw muscles that always tighten up when we are stressed. Eating raw carrots or celery is a good snack that won’t ruin your waist line
5. Make “good fats” your friend. Omega-3 fatty acids are found in foods such as olive oil, canola oil, nuts and fish. These can help control stress hormone levels as well as mood disorders. These fats also contribute to brain function, allowing you to deal with the stress properly instead of turning to food.
6. Don’t skip meals! Eat a balanced, consistent intake with several small meals and snacks/day to prevent being too hungry and overeating and binging on unhealthy foods.
-Kelsey
by Dan | Jan 15, 2017 | Exercise, Family, Goals, Motivation, Wellness/Health
These are my kids coming towards the finish line of the Grandma’s Marathon one year…my official cheerleaders. What a vision that was to behold. But what was even better was when they turned around…the message almost made me lose it on the spot. A vision that definitely left a lasting, forever memory for me! They were cheering me on, and my running. Running had been a big part of my life already prior to then. A quotation by Joel A Barker: “Vison without action is merely a dream. Action without vision just passes the time. Vision with action can change the world.” It can certainly change your world. What is your vision? What are you doing to try to achieve it. Exercise has always been a part of my life. I started running when I was in middle school. My older brother got me interested. What helped me the most is that it gave me confidence. I was small for my age, and tended to be a target to be “picked on”. Running brought me into my own…especially when I beat one kid in particular in a 600 meter race in gym class. This particular kid was also one who tended to give me an especially hard time…until I beat him. That day gave me the vision that I could be a success…at running. That running carried on to success in many other aspects of my life, and also helped me decide on my career choice.
Here Sarah and I are one Halloween during the early years of our residency of Family Medicine. We dressed up as doctors…even though we were already doctors! We practice what we preach! Being Family Physicians we spend our whole day convincing people, and their families, how important it is to take care of themselves…to promote wellness and a healthy lifestyle, so they can spend more time with their families, and enjoy life better. It is just as important for us as well. We don’t just tell our patients to do this, we also do it ourselves! We as individuals need to find out what our vision is.
Whatever it is, have a passion about it. What is important to you? And if it is important, what are you willing to do to achieve it? Are you all talk and no action, or are you going to go after it? There will be obstacles, but are you going to let them rule your final outcome? What is important to you? What is your true vision?
You truly can do this! You will have to work for it, but don’t take no for an answer. Work at it everyday. I have been exercising on a frequent basis for the last 40 years, but my consecutive streak of not missing a day is in the process of my 10th year. What is in your future?
In order to figure out your future, you need to have a vision to focus on. A vision that will help you become a better you! A vision that can be as individual as you, because it is for you! And hopefully there will be things to inspire you along the way. Here is what I got to see from my kids coming down the final mile of one of my marathons. First was the “Go Dad Go”, and then when they were screaming for me to get my attention, my 3 kids turned around to give me the true message for that day…
After seeing this, I almost broke down, with less than a 1/2 mile to go. But, I was no longer tired…I was so pumped after this I was flying into the finish line. I was incredibly happy at that point, and not because I just finished a marathon, but because I have a great family. A family that cares about me! They are my vision! They are my life! My vision to becoming something more in my life, and with my life! I find myself looking back at this picture many, many times over the years. It is one of my favorites!
Find your vision, and then never lose sight of it! Ever!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3397
