by kelsey | Feb 3, 2016 | Diet, Etc., Food, Wellness/Health
The winter months seem to take a toll on our skin as the air is dry and cold! The beauty industry has a variety of products to help promote healthy and glowing skin, however diet is also an important factor. Research on the best foods for healthy skin is limited, but what we do know is that antioxidant rich foods are effective in promoting healthy and glowing skin. Antioxidants are substances that protect our cells against free radical damage. Free radicals are molecules made when our body breaks down food or by environmental exposures such as tobacco use or radiation. They damage the cells and may play a role in diseases such as heart disease and cancer. A colorful diet is most effective for skin health and each color offers specific vitamins and minerals such as: beta-carotene, lutein, lycopene, vitamin A, vitamin C, and vitamin E. A diet rich in the following foods will help you get beautiful and healthy skin you’re wanting!
- Red, Orange, & Yellow Produce: carrots, tomatoes, red and yellow peppers, apricots, etc
- Green Leafy Vegetables: spinach, romaine lettuce, broccoli, etc
- Blue & Purple Produce: blueberries, raspberries, eggplant, etc
- Lean Proteins: beans, lentils, nuts
- Fatty Fish: salmon, mackerel, sea bass
It’s also important to be mindful of foods that can cause greasy and oily skin such as high sugar and high fat foods: pastries, cookies, fried foods, etc. These foods should be avoided or limited and instead focus on a balanced diet rich in fruits, vegetables, lean proteins, low fat dairy, and whole grains. In addition to diet, eliminating tobacco abuse and using sunscreen are effective in promoting healthy skin. These recommendations are not only going to benefit your skin, but also your overall health. Color and variety in your diet will help you look stunning always!
-Kelsey
by kelsey | Feb 2, 2016 | Heart Health
In celebration of National Heart Month, I think it’s fitting to discuss the significance diet and activity play in promoting a healthy heart. Heart disease is the number one killer of Americans and affects both men and women. Genetics do play a role, however a heart healthy diet and and regular activity can help minimize the effects and complications of heart disease. Whether you have heart disease in your family or not, it’s still good to follow a heart healthy eating plan. Highlights of the diet include:
- Lots of fruits and veggies! I’m sure you already knew this one, but the benefits of getting your 5 a day servings (at least!) of fruits and veggies are worth reminding you again. Most of us know this, the hard part is doing it. Try adding them to your meals, have fruit as a snack, get a double serving to help you reach this goal.
- Fiber! Fiber is very beneficial in combating heart disease. Incorporating more whole grains (and fruits, veggies, and beans/lentils) into your diet will increase your fiber and aid in heart health. Oatmeal, brown rice, wild rice, whole grain noodles, whole grain breads, and even popcorn are considered whole grains. Aim to get at least 25-35 g/day.
- Choose lean proteins. Decreasing the amount of saturated fat in your diet will help reduce plaque buildup. Choose white meat poultry without the skin, 90% or greater lean hamburger, cuts of pork and beef titled loin or round, fish, beans, etc….stay away from processed meats! Fatty fish such as salmon, tuna, herring, and trout offer additional benefits as they are loaded with healthy omega 3 fatty acids.
- Choose healthy fats. Incorporating more plant fats such as canola oil and olive oil into your diet and reducing your intake of saturated and trans fats has been shown to improve heart health. You want to choose foods that are lower than 5-8g of total fat per serving and <3g saturated and trans fat per serving. Total fat intake should be less than 50-75g/day. Choosing low fat dairy products will help reduce the amount of saturated fat in your diet as well.
- Hold the salt! Excess sodium can increase blood pressure and cause heart failure. Aim to keep your sodium intake below 2300mg/day. You can do this by doing more home cooking, avoiding boxed or packaged goods, cooking with salt free seasonings, and not using table salt.
- Exercise! At least 30 minutes of exercise a day has been shown to improve heart health. If you can do more, the better!
Making small changes or substitutions will help you have a healthier heart and reduce risk for disease. Reading labels is really essential to help you make good choices, so take some time in the grocery store and really examine the products to ensure you’re making healthy choices!
-Kelsey
by Dan | Jan 31, 2016 | Etc.
I hear all of the time different reasons for not exercising: I don’t have enough time; I can’t find anything I like; It is too hard; I am too sore. Bottom line: we have a lot of decisions to make, and they may not always be easy. My reasons center around my family, and in particular my kids. I want to spend time with them, be around for them, watch how they succeed in life. My decisions become much easier when this becomes the center of my plan.
How do I do it? How do I chose? Where do I start? Make your list of goals, and not really what you want to accomplish exercise wise, but the reasons you want to exercise for. I want to lose weight. I want to enjoy certain foods more. I want to attend my child’s wedding! I want to see my kids grow up. I want to see my grandchildren, and spend time with them, and for them to know me! Once you do this, the list of goals becomes easier to list, and achieve. Every day is a chance to get better!
There are days that are tougher, and you wonder why you are exercising. But, every day, when I am done, and I feel better, I know why I did it. At that time, you get a burst of energy to last the day. The biggest reason though is I have accomplished another day of being here, spending time with my family, and just enjoying life!
Get excited about life! Make it a success! Give yourself reasons why you can. If you are tired of starting over, then stop giving up in the first place! Keep one foot moving in front of the other.
You may not always have the right decisions every time, but then again, we learn from our mistakes!
Still confused on how to go about it? I would be surprised if you weren’t! Make that list! Keep reviewing your goals! Then, when you feel like quitting, go back to this list, and start thinking about why you wanted to get started in the first place! Take your time. After all, they are your goals and decisions!
You may feel like rolling the dice at times, but really, if you make your list of goals, and reflecting on your decisions of why you should start, or keep going, there is no “maybe” or “no”. Only “yes”! Earn your body! Earn your life! More importantly, enjoy your life! Enjoy your Success in Life! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3047
by kelsey | Jan 28, 2016 | Etc.
The Watertown Park and Rec’s Community Education Series February program will be “Dieting and You” presented by yours truly: Brown Clinic Registered Dietitian Kelsey Raml! Come learn more about current nutrition recommendations, trends, fads, and ways to keep you at a healthy weight through improved nutrition!
When: Thursday, February 11, 6 p.m.
Where: Watertown Senior Activities Center
No cost to attend
Any questions call 882-6260.
by kelsey | Jan 27, 2016 | Weight Management, Wellness/Health
We’ve had some questions and interest in our next session of STRIVE 2 Survive so we thought it was timely to let you all know our next session starts 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
Call, e-mail or use the contact form for more information.
Kelsey Raml, MS, RD, LN
605-884-4226
strive2survive@brownclinic.org
