by kelsey | Aug 5, 2015 | Etc.
In about a month, our 12 week wellness program “STRIVE 2 Survive” starts! The first lecture will be held September 8th (the Tuesday after Labor Day) and we will meet in person on the dates listed below (Tuesdays) at the County Fair Banquet Hall from 5:30-6:30pm. The weeks we do not meet, you will be given a take home lesson mailed or emailed to you, thus every week you will be given education, tips, etc on nutrition and activity. In addition, we include lab work (total lipid panel and glucose) and body composition testing (weight, height, BMI, blood pressure, fat%, and muscle mass) at the beginning and end of the program. The total cost is $130, which includes all lessons, lab work, and body composition testing.
Our main goal is to help you learn how to live a healthier lifestyle that promotes disease prevention, longevity, and quality of life. Weight loss, improved lipids, improved glucose, improved blood pressure, and improved overall health are all results of our program.
Enrollment is underway, thus if you are interested or know of someone who is, please contact us to learn more and get signed up! You can call me directly at 884-4226 or email strive2survive@brownclinic.org. We are looking forward to another great session!
September 8: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
September 29: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr.Torness
October 13: “Your Equation to Success” Dr. Jon McAreavey
October 27: “A Walk thru the Wellness Wheel” Dr. Clark Likness
November 10: “Medications…to do or not to do” Deidra VanGilder, PharmD
November 24: “Making Health a Way of Life” STRIVE Team
-Kelsey
by kelsey | Aug 4, 2015 | Diet, Weight Management, Wellness/Health
Controlling your weight is not an impossible task. When you reach your desired weight, a positive attitude is very important in your efforts to successfully manage it. To lose weight permanently, you must make a commitment to gradually adopt a healthier way of life. Here are a few tips:
- Set realistic weight loss goals, such as 1 to 2 pounds weight loss every couple weeks. Those who lose weight slowly, by eating less and exercising more, tend to keep their weight lost off.
- Eat fewer calories by cutting down on portions and/or decreasing the total amount of fat you eat.
- Do not skip meals. Eating 5 smaller meals a day helps to increase your metabolism.
- Keep low calorie, low fat snacks on hand, such as pretzels, raw vegetables with low calorie dips or fruit.
- Choose foods high in fiber such as whole-grain breads, cereals, pasta, rice, fruits, and vegetables.
- Eat a variety of foods to get all the nutrients you need.
- To ensure you are eating healthy, keep an accurate food journal. Write down everything you eat or drink. Be honest and accurate, otherwise the journal is not as helpful. The food journal will help you learn about your eating habits and help you assess the food choices you are making.
- Establishing a regular exercise routine is equally important. Aim for at least 30-60 minutes/day.
This is a glimpse of what we will cover in our 12 week STRIVE 2 Survive program! Our fall session starts September 8th and enrollment has begun! Contact us today to learn more and get signed up!
-Written by Megan Tschakert, SDSU Dietetic Student
by Dan | Aug 2, 2015 | Etc.
It has been many years since I started running…dating back to middle school. I ran on my own at that time, and then went out for Cross Country my senior year of High School, and then ran competitively all 4 years of college at Augustana. It was a great experience, and truly set the foundation for a lifetime of running. It has now been 29 years since I graduated from college, and am still running. I think it is safe to say I am definitely in it for the long run! I guess that is why I run marathons too…for the long run! Running has taught me so much over the years, and has taken me more places than I could have ever thought possible. I love running, and it is now a part of me forever. Throughout the years, it has helped me meet new people, make new friends, but more importantly, it has helped me be a better husband, Dad, and doctor. I can relate to a lot of the same issues other people have experienced, or are experiencing at the time. There have been memorable things that have occurred over the years, and I think it may be time to start writing about them as well. So I have a plan outlined that could cover the next several months of what running/exercise has done for me. It will include my family, both with my wife Sarah and my kids, but also my extended family, and the times we have spent growing up, and time we spend now. I have had many training partners over the years, all of which have a special place in my heart, and all who have provided different insight into not only running, but also life! Where do I start with all the friends I have made as a result of running? I will write about exercise has challenged me as a doctor, and how I try to promote exercise to all of my patients, and how I have had many success stories, not only with my patients, but even my staff. It has been an adventure all along the way, and hope that it continues for many years to come. I still have a lot to learn yet…and must always remember, nobody knows everything. We are all continuing to learn and grow from our experiences, and we all need to pass that knowledge on. Stay tuned as I share my experiences from all of this, and hope that it can do the same for you! After all, this is about how we need to STRIVE to SURVIVE, and as a result, THRIVE! My life so far has been a definite Thumbs Up, as you will see with the picture below. Following this are a few pictures that include me running, followed by some very important people in my life…my wife Sarah, and very good friends Carletta and Steve Hauck, and great training partners, Tom Beaudry and Steve Hauck. This is just to get things started, as I will expand on more of these issues, and people, in the upcoming months…I just don’t have enough room to put them all in here yet! They will show up later! In this fast pace we call life, sometimes things have to slow down just to reflect back and appreciate everything we have, and have done. By the time I wrap all of this up, you will see that we all need to take the time to smell the roses along the way! Enjoy your life, and the things/people in your life. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2865
by kelsey | Jul 30, 2015 | Diet, Weight Management, Wellness/Health
In today’s society we are often consumed by the next best diet. There are many kinds of shakes, supplements, the next best diet gimmick to help you lose that 20lbs in 2 weeks. The predicted weight loss is usually what intrigues us to learn more and want to try it…especially when it says “no exercise recommended.” Note–this is a red flag that this diet is not a good one! More often than not, the representatives promoting the products and plans for these fad diets do not have credible and substantial education in health and nutrition. In addition, the supplement and diet industry is huge and everyone in it is trying to make the big bucks, thus they are going to tell you exactly what you want to hear! These plans are very tempting to try, but it’s very important to be aware of the consequences some of these diet plans and supplements can have on our bodies and take the proper precautions.
A few years ago an article was published in the British Journal of Medicine that showed a high protein, low carbohydrate diet (typical of diets like the Atkins Diet, True Weigh/Ideal Protein Diet, and the Paleo Diet) increased risk for heart disease in women. In addition, this high protein, low carb diet can result in damage to our liver and kidneys. In regards to the supplements, it’s important to be mindful of the ingredients and the nutrient content as many contain ingredients that can act as stimulants and cause elevated blood pressure, heart palpitations, and overall stress to the heart. Most of these fad diets will result in weight loss as you are often cutting your calories very low and as a result you lose that superficial weight also known as water weight. The odds of you keeping this weight off when following a fad diet are minimal, which is why we come back to the good old fashioned diet and exercise as our best plan for weight loss and weight management.
Sometimes we need that reassurance that dieting the old fashioned way is best because there are so many other temptations out there…but what you need to know is YES, this is best for you and your body! Following a lower calorie, balanced diet plan that includes lean proteins, low fat dairy, whole grains, and plenty of fruits and vegetables will not only help you lose weight and keep it off in the long run, but it will also keep your body healthy inside and out. A healthy and balanced diet paired up with an activity routine is your ticket to success and has been heavily researched to prove this. US News and World Report ranked the best diets recently and the top ones are consistent with our recommendations: the heart healthy and mediterranean diets are the best for us! [http://health.usnews.com/best-diet/best-overall-diets?int=9c2508]. Sometimes doing it the old fashioned way takes a little longer than we’d like, but be patient!! We really like to see a slower, steadier weight loss than a quick one so stay strong and true and eventually you will reach your goal!
If you need help with improving your weight and wellness or have questions don’t hesitate to contact us! We’re excited to start our fall session of STRIVE 2 Survive September 8th! Enrollment is beginning now so contact us today to get signed up for a great session of learning and working on improving your health and wellness!
-Kelsey
by kelsey | Jul 29, 2015 | Cooking Tips, Diabetes, Diet, Food, Weight Management
Have you ever wondered how you can enjoy a sweet treat without all of the added calories?! Here are a few ideas for you:
- Mix flavored yogurt or plain yogurt honey and your favorite fruit.
- Drizzle a bit of honey over mixed melon balls.
- Blend bananas and strawberries, freeze into cubes, and eat like ice cream.
- Sauté or bake 1/2 banana and sprinkle with 1 tablespoon chopped nuts.
- Take three of your favorite kinds of berries; cook half of them with just enough water to prevent burning. Cool and stir in remaining berries. Portion 1/2 cup of the berry compote with 1 tablespoon of your favorite vanilla ice cream.
- Try making your favorite flavor of sugar free pudding with low-fat milk.
- If it’s ice cream that you really want- skip the scoop-yourself containers and buy single-serving novelty treats such as fudgesicles, creamsicles, even chocolate-covered ice cream bars. You’re more likely to limit your portions if they already come in a single serving
Enjoy!
-Kelsey
