by kelsey | Feb 24, 2016 | Etc.
Spring STRIVE is only 3 weeks away and enrollment is underway! Our 12 week wellness program will start March 15th! For those wanting to learn more about our 12 week wellness program, check out the details below and contact us today to get enrolled in the spring session!
Over 16 years ago Dr. Dan Reiffenberger wrote a grant for the American College of Sports Medicine about the development of a fitness program entitled STRIVE to Survive. The STRIVE represents “Securing Time for Regular Involvement in a Variety of Exercise”. Since that time, it has become our Brown Clinic Wellness Program, with modifications and improvements along the way. It is a 12 week program incorporating exercise and nutrition, with the goal of continuing these types of habits for a lifetime. Our dietitian Kelsey Raml has helped incorporate the nutrition component and Dr. Clark Likness, Dr. Jon McAreavey, and Deidra Van Gilder, PharmD are also involved creating a multi-disciplinary approach to health and wellness. We also have a great assistant, Barb, that keep us organized.
We the 12 week program periodically throughout the year. During the 12 weeks, we meet every other Tuesday at the County Fair Banquet Hall from 5:30-6:30pm. During the weeks we don’t meet, each participant gets a take home lesson focused on our two main components: diet and exercise. The meetings are held in a group atmosphere, but we can also work with you individually in the clinic if desired.
12 Weeks to a Better You!
Brown’s Diet and Exercise Wellness Program.
Who:
– The Strive2Survive Wellness Program is open to everyone, young and old.
– Conducted by Dr. Dan Reiffenberger, Board Certified in both Family Medicine and Sports Medicine and Registered Dietitian Kelsey Raml.
What:
– Lose Weight- Gain Strength – Maintain Fitness- Improve Diet.
– Evaluations: lab work- lipid and glucose, body composition testing-weight, height, BMI, body fat mass and percent, muscle mass…all pre and post the 12 week program.
– Free T-shirt
– 6 class lectures and 6 take home lessons.
Where:
– County Fair Banquet Hall
When:
March 15: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
March 29: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr.Torness
April 12: “Your Equation to Success” Dr. Jon McAreavey
April 26: “Medications…to do or not to do” Deidra VanGilder, PharmD
May 10: “A Walk thru the Wellness Wheel” Dr. Clark Likness
May 24: “Making Health a Way of Life” STRIVE Team
Cost:
– $130
Results show improvements in weight, blood sugars, blood pressure, cholesterol, and overall health, wellness, and strength! STRIVE applies to all who have a heartbeat!
Call, e-mail or use the contact form for more information.
Kelsey Raml, MS, RD, LN
605-884-4226
strive2survive@brownclinic.org
by Dan | Feb 21, 2016 | Exercise, Family, Heart Health, Motivation, Wellness/Health
Persistence! That quality that allows someone to continue doing something or trying to do something, even though it is difficult or opposed by other people. For me, it shows in my consecutive exercise day streak. The hard part is convincing everybody else to get moving, and making an attempt also. The following quote by one of our former Presidents, Calvin Coolidge, hits it right on!
Persistence and Determination–what a combination! “Press on”, or as the ad for Nike states, “Just do it!”. Both have deep meaning and can solve a lot of our problems. Never give in—especially to our own minds! What it takes to be a success in life is Persistence!
How true this is! Simple, but true! Sarah and I went hiking out in Colorado, and the mountains can be a challenge. But, if you are persistent, you open the door to many more sites, and have a deeper appreciation for all of the things in life, especially the little things!
More important, I get to spend time with someone who is my world! How much more of a success in life can this be?
Next time that thought enters your head telling you that you can’t exercise, or come up with some other excuse to not do it, refuse to quit! It is much easier to step back and go at things at a slower pace then to quit altogether, only later to restart again, and face those struggles all over again as well. Exercise is one of my passions, and I believe in this with all of my heart. Hopefully, it is also doing my heart some good as well. But the ride along the way has been wonderful! Bottom line–Persistence! Believing in a cause, and being distracted by nothing! JUST KEEP GOING!
Keep moving everybody! Persistence is the Key!
Dr. Dan
Consecutive Exercise Day#: 3068
by kelsey | Feb 18, 2016 | Cooking Tips, Diet, Food, Weight Management
Last year during Lent, I posted a comparison chart for fish selections at fast food restaurants and since Lent is underway again, I thought it would be beneficial to repost! Many of you are eating more fish right now than you ever do due to the Lenten season. All of the fish sandwiches you get at fast food restaurants are breaded and fried, but how to do know what’s better than others? I did a little research for you to help you make better choices. When you look at the chart below, please take note of the calories, total fat, saturated fat, trans fat (the only place that has trans fat is Culvers), sodium (recommended to stay below 2400mg/day), and cholesterol (recommended to stay below 300mg/day). The carbohydrates are coming from the bun and a little from the breading and can easily be dropped by taking off half of your bun. Other important things to note is that holding the tarter sauce can save you about 100 calories and 5-10g of fat. Another healthy choice would be to get a side salad, instead of fries with the sandwich. The best choices are the McDonalds Filet of Fish, no tarter sauce or Taco John’s Fish Taco, no sauce. Even better than eating out, would be to make your fish at home like my picture of grilled shrimp above. Choose healthy cooking methods such as baking, broiling, or grilling…try to avoid frying and incorporate some great vegetables with your fish for a well-balanced meal!
-Kelsey
Nutrient Comparison
References: restaurant’s websites, calorieking.com, and myfitnesspal.com.
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Nutrition Facts |
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| Food Item |
Calories |
Total Fat |
Sat. Fat |
Trans Fat |
Cholesterol |
Sodium |
Total Carbs |
Fiber |
Sugar |
Protein |
| McDonalds Filet of Fish |
380 |
18g |
3.5g |
0 |
40mg |
610mg |
39g |
2g |
5g |
16g |
| *McDonalds Filet of Fish-No Tarter |
290 |
9g |
2g |
0 |
30mg |
530mg |
38g |
1g |
5g |
15g |
| Burger King Fish Sandwich |
590 |
31g |
5g |
0 |
45mg |
1480mg |
57g |
3g |
8g |
21g |
| Burger King Fish Sandwich-No Tarter |
410 |
12g |
2g |
0 |
30mg |
1240mg |
53g |
3g |
6g |
21g |
| *Taco Johns Fish Taco |
280 |
14g |
4.5g |
0 |
35mg |
1160mg |
29g |
2g |
3g |
10g |
| Arby’s Fish Sandwich |
570 |
25g |
4g |
0 |
45mg |
1010mg |
64g |
2g |
9g |
21g |
| Arby’s Fish Sandwich-No Tarter |
450 |
15g |
2.5g |
0 |
35mg |
730mg |
59g |
2g |
6g |
21g |
| Culvers Cod Filet |
663 |
40g |
7g |
1g |
76mg |
979mg |
47g |
1g |
5g |
31g |
| Culvers Cod Filet-No Tarter |
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553 |
27g |
5g |
1g |
58mg |
877mg |
46g |
1g |
5g |
31g |
| Culvers 3 piece Cod Dinner |
1929 |
132g |
22g |
2g |
196mg |
2444mg |
108g |
8g |
18g |
75g |
| Culvers 3 piece Cod Dinner-No Tarter |
1553 |
96g |
16g |
2g |
148mg |
2172mg |
106g |
8g |
18g |
75g |
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by kelsey | Feb 17, 2016 | Etc.
Fish is not the most popular protein in our area since we are a land locked, northern state. Our mid-western diet typically includes proteins from beef, chicken, and pork…and fish often gets overlooked. During the Lenten season, it’s a good time to try out some new varieties and types of fish as they are better stocked and often times are better priced (ie- salmon, mahi-mahi, talapia, etc). The frozen bags of fish often have the filets in individual servings or two servings in a wrap so you can just take out as much as you need and then put the rest of the bag back in the freezer. Fish is a very lean and low fat protein so if you are watching your weight, it’s a good choice. Another benefit of some types of fish is the omega 3 fatty acids. Fatty fish such as herring, trout, tuna, mackerel, seabass, and salmon have these good fats. Our fresh water fish from around here such as walleye, northern, and perch, do not have these fats, however they are still lean proteins. It is recommended to incorporate two servings of fish into your weekly intake, so get into the habit of this during Lent and it could stick!
When we eat fish, we often think of it as breaded and fried, however that is not the healthiest choice. Instead of frying try these cooking methods:
- Grill: Season the fish with herbs and spices and a little lemon juice (from real lemons!). Lightly brush the fish with a little olive or canola oil so it won’t stick to the grill and cook for 10-20 minutes. The picture shows one of my favorites: grilled shrimp.
- Saute: You can saute any type of skinless fish. Again, season as desired and then heat a little olive or canola oil in the skillet on medium-high. Cook the fish for 2-3 minutes on both side.
- Poach: Place the fish in a saucepan or deep skillet and add enough stock, water, or wine to barely cover the fish. Add your seasonings, herbs, or spices and bring the liquid to a simmer on medium heat. Simmer for 10 minutes or until the center is opaque. Then you can dress it up with a sauce if desired.
- Bake: lightly coat a baking sheet with cooking spray and arrange the seasoned fish fillets on the sheet with seasoning. Bake for 7-10 minutes…you do not need to flip the fish. You can also put the fish filet in tin foil so the seasonings and herbs really flavor the fish.
- Broil: season the fish filet and brush with olive oil. Place on a broiler pan rack and broil 4-6 minutes on each side.
- If you choose to fry, try making it a little healthier by using an egg white to coat your filet, use canola oil to fry in, and instead of the white flour coating, try whole grain cracker or bread crumbs.
- When your fish is opaque and flakes easily, your fish is fully cooked.
Give it a try…you may be surprised how much you like it!
-Kelsey
by kelsey | Feb 16, 2016 | Cooking Tips, Diet, Food, Weight Management
Winter is a great time to enjoy tasty soups and hotdishes. If you are watching your waist line, it’s important to be careful of how much you consume of these foods as they can be high in calories, fat, and carbs… depending on how you prepare them. Broth based soups and stews are lower in calories and fat than cream based. In addition, if you’re making a hot dish, you may consider cutting calories by choosing fat free soups to add to your dish, such as fat free cream of chicken or mushroom soup. They also have low sodium varieties of these so if you’re watching your blood pressure or sodium intake, you may consider using this variety. And, as always, be sure to incorporate your lean proteins and plenty of fruits and veggies to your meal. You may consider doubling the veggies in your soups to make them a bit heartier and healthy. A few of my favorite cold weather soups are beef stew that has carrots, peas, potatoes, onion, and roast meat, bean and ham soup (plenty of protein and fiber!), and chicken noodle soup that also has plenty of veggies with white meat chicken. You may also consider doing some batch cooking with these hearty meals–make a big batch and portion out into smaller containers and freeze. Take one out at a time to enjoy a healthy, hearty meal without all the prep time!
-Kelsey
