by kelsey | Sep 2, 2014 | Etc.
Fall STRIVE starts in two weeks, September 16th! STRIVE 2 Survive is our 12 week program and we will meet in person every other Tuesday at the County Fair Banquet Hall from 5:30-6:30pm (see dates below). 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.
If you are interested or know of someone who is, please contact us! You can call me directly at 884-4226 or email strive2survive@brownclinic.org. Enrollment is currently underway, so be sure to contact us now to reserve your spot! We are looking forward to another great session!
September 16 “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
September 30: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Scott Torness
October 14: “Medications…to do or not to do” Deidra VanGilder, Pharm D
October 28: “Your Equation to Success” Dr. Jon McAreavey
November 11: “A Walk thru the Wellness Wheel” Dr. Clark Likness
November 25: “Making Health a Way of Life” STRIVE Team
-Kelsey
by Dan | Sep 1, 2014 | Exercise, Family, Goals, Heart Health, Motivation, Wellness/Health
Running has been a part of my life for over 30 years. I have incorporated other forms of exercise in that time period, but running is still at the top of the list for favorites. Whether competition, or for fun, it does not matter. All those times of getting ready for marathons, the marathon may have been the final goal, but the achievement was really the work and the process of getting ready for it. Especially when I had training partners. Lots of conversations and thoughts on those runs, and lots of problem solving. The competition was just the icing on the cake. This was the latest race at the Kampeska triathlon.
That drive to continue to be better is still always there. I have had many training partners over the years, but the one who has been at my side always has been my wife Sarah.
Our son Nick is a senior in high school this year, and then everyone will be off to college. This will be the beginning for Sarah and I to start going to different states to participate in other runs, and start exploring the country. You can see much more going for a run! Figure what can spark that drive in you. If you are tired of starting over, then stop giving up! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2530
by kelsey | Aug 28, 2014 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Breakfast is one of the most important meals of the day! Yes, you have probably heard this before, but are you a breakfast eater!? Having a good breakfast is a great way to start out the day. It’s not only important for our body, but our mind too. Many times we’ll have excuses such as I was running late, I didn’t feel like eating, I’m not hungry in the morning, and this actually accounts for about a 1/4 to a 1/3 of the population! Starting the day without breakfast is like driving your car on a low tank of gas. We know we can’t go on forever on a low tank of gas, so we shouldn’t do that to our bodies either! Those that skip breakfast tend to snack more on high fat and lower nutritious foods…and are more likely to overeat at lunch because they are over-hungry. Studies have also shown that those working on weight loss are more successful when they eat breakfast as this really jump starts their metabolism and starts their day off right. In addition, eating a healthy breakfast helps our kids excel in school as it helps fuel the brain!
So what should you eat for breakfast? It’s important to get a balance at your meals and especially include a source of protein and a whole grain as these provide satiety. Here are some examples for you:
- Ready-to-eat cereal (>3g fiber, <2-3g fat, a ratio of greater than 4 g carbohydrate:1 g sugar)
- Hot cereal (oatmeal)
- Bagel with low-fat cream cheese or peanut butter
- Yogurt Parfait
- Fruit and yogurt smoothie
- Peanut butter or hummus on whole-wheat toast
- Breakfast quesadilla with low-fat cream cheese and sliced fruit
- Breakfast burrito or taco
- Toasted whole-wheat English muffin with lean ham and low-fat cheese
- Toasted pita with scrambled egg and low-fat cheese
- Low-fat milk and 100% fruit
If you are one who is not a fan of breakfast but understands the importance of it, I encourage you to try a variety of these options and see which one works best for you. I also encourage you to plan ahead. You may need to wake up 5 minutes earlier to fit breakfast in or make your smoothie the night before so all you have to do it pull the bottle or container out of the freezer or fridge in the morning and drink it on your way to work. Starting your day with a full tank will provide long lasting benefits to you and your body!
-Kelsey
by kelsey | Aug 26, 2014 | Cooking Tips, Diet, Weight Management, Wellness/Health
With everyone getting back into the groove of school this week, it means children are going back to the cafeteria. The importance of talking with your children about nutrition is crucial to their health. Children need to be able to make healthy decisions on their own. There are several steps a parent can make when helping their child go back to school.
Look over the menu: Review the weekly or monthly school menus with your child and decide which meals they like and dislike. For the days your child decides to eat at school help them distinguish the healthier choice, like choosing fruit instead of a cookie. Studies have shown letting your child help in the decision-making process makes them more likely to follow through with the decision.
Packing your own lunch: Make sure you’re packing meals with enough nutrients to power your child through the rest of their school day. Let your child be a part of the lunch packing process whether if it is making the sandwich or packing fruits into a bag. Pack food your child likes, because if they don’t eat it at home they are not likely to eat them when you’re not around.
Follow up at home: Make sure to follow up their lunch with an equally healthy dinner. Having a well balance meal at every meal is very important. A child who eats healthy at home is more likely to make healthier choices when they are on their own.
Tips for Packing Healthy School Lunches:
- Plastic bags and containers will really help with portions while making a sack lunch.
- Keep in mind that they will not be eating right away and to keep the refrigerated foods cool to keep from spoiling. For example, dairy products such as yogurt, will need a cool pack.
- Pack the lunch the night before with leftovers from dinner to save time in the morning.
- Make sure to include the child while making lunch and give them healthy choices to choose from.
- Try to choose less sugary drinks, like skim milk instead of chocolate milk or crystal light instead of a high sugar juice.
Keeping the lunches safe by keeping all the food at the correct temperatures. Pack cold items in an insulated lunch box with a frozen pack. Keep warm soups in a thermos, make sure the thermos is clean and use very hot water.
Sandwich Ideas
Whole wheat bread with deli meat (try to avoid bologna, pepperoni, and salami)
Peanut butter and jelly sandwich
Bagel with cream cheese or peanut butter
Crackers and cheese
Pita with hummus
Ham and cheese rolled up in a whole wheat tor-tilla
Crackers and cheese
-Kelsey
by Dan | Aug 24, 2014 | Equipment, Exercise, Goals, Heart Health, Motivation, Weather, Wellness/Health
Today was the 30th Annual Lake Kampeska Hy-Vee mini triathon. It was originally scheduled for the second saturday in July, but we were stormed out for that day, and it was postponed to today. Weather started out great, but as the morning went on the wind picked up. We were done with the majority of it before it got too strong. Here is our bikes in the transition station…Sarah and I.
It is a broader view of the transition station, and the finish line. It started to get warm by the time we were getting done, but the weather overall was still very nice. And it was not raining! It was a good turnout again. We all start with a 1/4 mile swim, followed by a 14 mile bike ride around the lake, and then finish with a 5K run.
One of our memeber of the Watertown Area Run club, Jill, set out her things at the transtion station. Talk about organization! You want to have everything set and easily accessible so you can change shoes, and gear for each of the phases. The time for the finish is from the start to the finish line. There is no break in time for the transition stations. You want to move as fast as you can in between because the clock is still moving. Most of us can be proficient in 1 or 2 of the events, and have a weak event for the 3rd phase. My weak phase is the swim. Thank heaven for the Reiffenberger stroke in the swim…stand up and run like he…!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2522
