by kelsey | Jul 15, 2014 | Diet, Exercise, Goals, Motivation, Weight Management, Wellness/Health
I apologize for my lack of posting lately!! I was on vacation the end of June and first week of July and last week was a bit crazy catching up from being gone that blogging got neglected! I’m sure as many of you know vacation is great, but it’s hard to adjust back to reality and get back into the grove of things! When you’re on vacation, everything gets disrupted, including sleep, eating, exercise, etc and by the time you adjust to being on vacation, you’re back to work! Here are some tips that help me adjust and get back on track with my wellness goals…I hope they help you as well!
1) PLAN! Take a look at your schedule and figure out when you’ll have time for exercise and have a basic (or detailed plan for you over-planners) of what you will eat for meals when you get back to reality. Take out the meat from the freezer, get groceries, and get ready for the week! Prep some of your meals such as brown up the hamburger and have it ready in the fridge or slow cook some chicken breasts so you have them ready…you can also do some batch cooking such as making up a few casseroles, soups, or BBQ meat to lessen the pressure, time, and stress of getting the meal ready after work. Think about these things like you do your job or other obligations and have a plan for them. Your health and wellness should be top priority as without health, you can’t enjoy all life as to offer!
2) Be Flexible: it’s part of life that things are going to come up or you may stay at work a bit longer than usual so don’t be too hard on yourself, getting back to the real work will take a bit of time to adjust and having a plan (from #1) will help lessen the stress and allow you to be flexible with whatever happens. I have to remind myself of this daily as I tend to like to have a plan for everything and that’s not always how life works!
3) Prioritize: You won’t be able to tackle everything you missed at work or at home in the first few hours of returning, so prioritize what needs to be done and tackle the most important things first. I apologize that the blog got put at the bottom of the list as I needed to take care of my patient care duties first! You will be hearing from me more again now that I’m back to reality! 😉
-Kelsey
by Dan | Jul 13, 2014 | Exercise, Family, Goals, Motivation, Wellness/Health
I had stated in an earlier post about Dr. George Sheehan…cardiologist, runner, writer, and philospher. Sheehan believed that life should be simple, that people needed to free themselves from the things that squash creativity adn play. Play, he believed, was serious business, and people should make time for it. For Sheehan, running was play. That is how I try to make it too. Here above is Steve and I at the Disney Goofy challenge, stopping at about mile 8 for our wives to take a photo. We presented ourselves well from South Dakota.
Sarah and I keep that in my too, not only in how we take each run, but how we take life. You need to have fun. Of course, there is a time to be serious, and get things done, but it can be done in fun ways as well. Here we are the one year for a halloween run.
Have fun! Be healthy! Life is too short not to do this. Take each day as a gift, and do with it what we can. At the end of each day, we should be able to look back and say…”What did I accomplish today?” We should then feel good about what we did accomplish. There are always challenges, pressures, things to get done. Always! This will never change. But, making running fun…play…allows us to handle things in life much better as well.
More thoughts from Dr. Sheehan in posts to come! Keep moving everybody!
Dr. Dan
Consecutive Exercise day #: 2480
by Dan | Jul 6, 2014 | Diet, Eating Out, Exercise, Family, Holidays, Motivation
This 4th of July holiday weekend was a great time to spend with family/friends, and enjoy life. Things get hectic enough, and sometimes you just need to unwind and relax, spend time with those around you, and have it be OK to indulge in some great food!
Saturday was the 4th annual Hauck ribfest! Great food, great company. There was an assortment of ribs to try, and not a bad one in the lot! Serious competiton, with judging and everything.
Here the judges go through all of the entries. There were 10 entries this year, with the winner going to Jeff Hauck. Sarah tried it this year as well. The food was incredible! This is what holidays are all about. You can work on your food intake, and exercise, all of the other days. It is OK to indulge and enjoy the good foods that life has to offer as well. It would be a different story if we did this everyday!
Hopefully your holiday was a great one. Remember, have fun and enjoy what life has to offer. You can get back on track following these times. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2473
by Dan | Jun 29, 2014 | Exercise, Goals, Motivation, Wellness/Health
Why do I run? I have been asked this many times. How can it be fun? The elements to have to contend with; the boredom of being on a treadmill; doing all this when you are tired; how do you have enough time in the day; these are all statements I hear. Bottom line: It is my escape. It is my time to get away from all of the stress of everyday living. It is my time to think. It is time for me…We all need to have “me time”. How we do this is up to us. We can choose to be healthy about it, or not. I choose the healthy route.
It is perfect for me…to look, escape, think…just me and nature. I love it, and will do it as long as I can! The famous physician, cardiologist, Dr. Georeg Sheehan, who helped shape the running revolution, has authored some amazing books about running. I am currently reading them. I think I will expand on some of the topics he wrote of in this blog. There is a lot to learn from him, and he wrote a lot of this in the 70’s and the 80’s. Incredible inspiration behind all of this. Stay tuned…
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2466
by kelsey | Jun 25, 2014 | Diabetes, Diet, Food, Heart Health, Weight Management, Wellness/Health
I am excited to inform you all that Brown Clinic was selected to participate in a nutrition research study with South Dakota State University’s Nutrition Department regarding metabolic syndrome. The study will be testing two diets (the DASH diet and the BOLD diet) and their effects on metabolic syndrome.
- DASH diet–Dietary Approaches to Stop Hypertension: Considered the “gold standard” heart-healthy diet, this eating plan featured vegetables, fruits and low-fat dairy and limited red meat and sweets
- BOLD diet–Beef in an Optimal Lean Diet: Similar to the DASH diet (rich in vegetables, fruits, whole grains, nuts and beans) and protein amount, but uses lean beef (4 oz./day) as the primary protein source, whereas the DASH diet used primarily white meat and plant protein sources.
Participants must:
- be between 18-65 years of age
- have central obesity (waist circumference >35 in, in women and > 40 in, in men)
- and 2 of the 4 following risk factors to be included in the study:
- elevated triglyceride concentrations (150 mg/dL)
- low high-density lipoprotein (HDL)
- cholesterol (< 40 mg/ dL in men and < 50 mg/dL in women)
- high blood pressure
- elevated fasting plasma glucose (=100 mg/dL)
Participants will receive the following:
- Tailored diet instructions and weekly exercise goals at your initial meeting (free to the participant).
- Two follow-up meetings with the Registered Dietitian Kelsey Raml (free to the participant). Duration of the study is 10-12 weeks long.
- Free lab work at the beginning and end of the study.
- Compensation for this study is limited to tailored diet instructions and $100 in HyVee gift cards upon completion of required steps.
This study is funded by the South Dakota Beef Council. I am really excited to be a part of this study as the results could play a significant role in nutrition recommendations for metabolic syndrome!
If you are interested in participating, please contact me to determine if you are eligible! If you know of someone who may be interested, feel free to share this information with them and get in contact with me!
Thank you!
Kelsey Raml, MS, RD, LN
Registered Dietitian
605-884-4226
kelsey.raml@brownclinic.org
