by Dan | Aug 3, 2014 | Exercise, Goals, Motivation, Wellness/Health
I hit another milestone yesterday…Consecutive exercise day #2500! Safe to say it is now habit. Nothing was as tough as that first year. Now it is part of my daily routine. I still have to think of it everyday, and make plans to exercise. The exercise has taken many places, and on many adventures, meeting many new people. It has been a challenge, but much more fun than work. I tell other people too…if I can do it, so can you!
So, here is your chance to start. I am pointing at you…calling you out! Get out and move, and see what making exercise a part of your day will open the door for many other perks and advantages. Give it a try! Keep moving everybody! I have a streak to continue!
Dr. Dan
Consecutive Exercise Day #: 2501
by kelsey | Jul 30, 2014 | Cooking Tips, Diabetes, Diet, Eating Out, Food, Weight Management, Wellness/Health
Everyone is busy and on the run with life happenings so eating out tends to be a part of our lives. We all know that eating out is not the best for us as we don’t have control over how the meal is prepared, ingredients, and portions like we do at home. Despite this, we all still eat out and most of us enjoy it as it means we don’t have to do the preparing, cooking, and cleaning up afterwards…and it’s typically a social activity as well! Restaurants are taking notice of our nation’s desire to improve our health and wellness and there are more healthier options on the menus today, but there are still some very unhealthy ones as well. Below are some tips to help you eat out the healthy way:
- Go for a smaller portion of the meal such as half of the meal, lunch portion, or appetizer size portion.
- Look for key words such as baked, broiled, grilled, or roasted. Stay away from descriptive words such as crispy, creamy, crunchy, and crispy as those typically mean fried and more fat added.
- Substitute the fries for a salad (dressing on the side and use sparingly) or if available a second serving of cooked veggies or fruit.
- Get a to-go box right away before you start eating and package half of your meal in the box and eat at another meal at home. If it’s on your plate, you’ll be more apt to eat it, so put it away right away so you aren’t tempted and you are more apt to practice proper portion control.
- Share! It’s ok to share an entree with you friend, spouse, etc to help you practice better portion control.
- Look at the options ahead of time online or using your smart phone. Many restaurants have their nutrition information included in their websites or you can use the Calorie King app to explore the options and make a healthy choice when dining out.
- If eating out is a rare occurrence, it is ok to splurge, but keep in mind it should be a special occasion and only every once in awhile, not every day or every week as those extra calories will add up and cause weight gain quickly!
- To help balance out the extra calories consumed when eating out, be sure to get your activity in and engage in at least 30-60 minutes/day!
-Kelsey
by Dan | Jul 27, 2014 | Exercise, Family, Goals, Heart Health, Motivation, Wellness/Health
Running and exercise has brought a lot to my life. Many adventures, trips, meeting new people, and gaining new friendships. What if…I did not run? What if…I was not healthy enough to be active? What if…I was not diligent about staying active? How would my life be? How would my health be? What activities would I do with my family? Many things to consider.
Here I am with my family, and our neighbors, Steve and Carletta Hauck and some of their kids…our second family. This is when we went to Disney and had a great time…family time. Yet, if we had not been doing the 1/2 marathon, and marathon, we would not have had this experience.
Running had made my life much more complete! The adventures I have been on as a result of running and exercise are so numerous I can’t imagine my life without it. It can be the same for you. The places it can take you, the energy it can give you to do more things, the doors that open up as a result of being healthy to enjoy life are countless. If you already run or exercise, you know exactly what I mean. If you don’t, it is time to figure out what it is all about. The adventures and memories that will arise are priceless. What if…I had not started? I know what I would have missed out on. Now, what if…I were to stop? I can relax on this one. This is not going to be an option as long as I have anything to say about it. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2494
by kelsey | Jul 24, 2014 | Diabetes, Diet, Food, Heart Health, Weight Management, Wellness/Health
I often get asked about meal replacements such as Boost, Atkins, Slim Fast, Ideal Protein, etc. Are they good? Should I use them? What kind? etc…
The Academy of Nutrition and Dietetics does approve the use of meal replacements for weight loss efforts: “Several studies comparing isocaloric diets have shown an equivalent or greater weight loss efficacy with structured meal replacement plans, compared to reduced calorie diet treatments. One or two daily vitamin- and mineral-fortified meal replacements, supplemented with self-selected meals and snacks, may be a successful weight loss and weight maintenance strategy for overweight and obese adults who have difficulty with self-selection of food and portion control.” (http://www.andeal.org/topic.cfm?cat=2886&conclusion_statement_id=250237&highlight=meal%20replacements&home=1).
The key words are one or two replacements/day, not your whole day and paired up with a well-balanced, calorie reduced diet. I typically recommend the use of these for the meal when the individual is on the run the most. Sometimes you are rushed in the morning to get to work or school and don’t have time for breakfast, in this case, a meal replacement may be a good idea…or maybe it’s lunch as you only get a short break and a meal replacement might fit in well here. The biggest thing to remember is you are drinking your meal, not eating it. Some people are truly satisfied this way and others are not. Personally, I do not use meal replacements because I know I need to “eat” my food to be satisfied rather than “drink” them…when I drink something, I feel like I still need to eat thus a meal replacement would only add more calories! Another reason why I don’t do meal replacements is I prefer real food. I would rather eat whole food than drink a supplement….but that’s just me. 🙂 One more thing to consider is they are typically around 150-200 calories. This may not be enough for a meal, so you may consider adding a piece of fruit, salad, or yogurt to it to give you a little more substance.
Meal replacements do have a place in our society for helping people manage their weight, but there are many kinds so it’s important to check out the ingredients, nutrients, and prices. If you notice a really long ingredient list, there is more “stuff” added to the product and then you need to consider if you really need all of that extra “stuff.” Some ingredients can affect your body in certain ways, so you may need to check with your physician, pharmacist, or dietitian to ensure it is safe to consume. Costs also makes a difference. You have to remember that these companies are trying to make money off of you, so consider cost and value when you make your selection. In addition, it’s important to consider that a well balanced, portion controlled, healthy meal of real food can be cheaper than some supplement drinks! Below is a chart Alex Loes, SDSU Dietetic Student made for me to compare the various choices. I hope this helps you, but if you have any specific questions regarding choices, selections, or even disease states and the use of these, don’t hesitate to contact me. I’m here to help you as your credible and reliable nutrition information source!
-Kelsey Raml, MS, RD, LN
| Brand (oz/serving) |
Price/oz |
Calories |
Protein (g) |
Carbohydrates (g) |
Fiber (g) |
| Boost Calorie Smart (8) |
0.20 |
190 |
16 |
16 |
4 |
| SlimFast (10) |
0.11 |
190 |
10 |
29 |
5 |
| Shakeology (12) |
0.36 |
160 |
17 |
17 |
6 |
| Atkins (11) |
0.17 |
160 |
15 |
5 |
3 |
| Special K (10) |
0.14 |
190 |
10 |
29 |
5 |
| Ideal Protein (10) |
0.40 |
210 |
26 |
14 |
5 |
| Advocare (9) |
0.36 |
220 |
24 |
24 |
5 |
| Sanford Profile (9-12) |
0.25 |
100 |
15 |
7 |
0 |
by kelsey | Jul 23, 2014 | Diabetes, Diet, Exercise, Food, Heart Health, Weight Management, Wellness/Health
With as long as our winters last, I certainly do not want to complain about the hot temperatures, but I do want you all to practice proper procedures to ensure you do not suffer from any heat related illnesses such as heat stroke or dehydration. With the high temps and humidity, it’s extra important to make sure you get enough fluids! It is important to stay hydrated throughout the day, as it is too late, if you wait to get a drink when you feel thirsty. Especially for those older adults, it takes longer for them to feel thirsty even though they may be severely dehydrated.
Tips for getting adequate fluids:
- Keep a glass or bottle of water with you during the day so you can sip on it. Drink when you are thirsty and even when you are not thirsty.
- Drink more water instead of sugary beverages, milk and juice to avoid those extra hidden calories. Alcohol will increase your water loss. Plain water always works the best.
- Increase your fluid intakes if your diet is high in fiber, protein or salt.
- On days where you may be sweating alot or burning extra calories such as an all day softball tournament in 80-90 degree weather, or doing yardwork/landscaping in the heat all day…you may need to add electrolytes such as Gatorade or Powerade. I prefer G2 Gatorade as it’s lower in sugar, yet still has plenty of electrolytes. **Please note, these drinks are not necessary when you’re doing less than an hour of light activity or more sedentary activities as they just add extra calories and sugar.
- Consult with your doctor or dietitian if you are on a fluid restricted diet and would like further help with your hydration needs.
Use the above chart to determine your hydration level by the color of your urine.
-Kelsey
Graphic Reference:http://www.brownsburgathletics.com/images/urine.gif
