by kelsey | May 29, 2013 | Motivation, Weight Management, Wellness/Health
I came across this icon on Pinterest one day and I thought it was very fitting to our wellness program STRIVE 2 Survive and my work with individual patients. We put a lot of focus on diet and activity, however in order to truly be successful with those key components of wellness, one must be happy and content inside. Weight loss, eating healthy, exercising, etc are not easy…they do take some effort, motivation, and determination, but once you get into the swing of living a healthy lifestyle, it becomes easier and easier and eventually it’s your new lifestyle. Many times we consider ourselves failures due to our previous unsuccessful efforts at wellness or weight loss, we compare ourselves to others and downgrade our abilities as we don’t believe in ourselves and our abilities, and then we obsess or over-think about it that it basically inhibits us from moving forward and truly being successful. Does this sound familiar? If so, you’re not alone, there are many struggling with this! No matter what your weight status is, you deserve to have a healthy body…and you are worth it! Whatever is inhibiting you from your past experiences, let go of it. Everyone has our own unique genetic makeup so quit comparing yourself others and accept your body for what it is and work it as you are able to (ie- if you are genetically predisposed to carry your weight in your butt and thighs, it’s unrealistic to think you’re going to have stick legs!). Journal your daily intake and personal insight and include at least one positive thing about yourself daily to help boost your self worth and self esteem. Surround yourself with positive, happy people and let the little things go. Reflect on these 7 rules of life and apply them to help you live a healthier life.
-Kelsey
by kelsey | May 28, 2013 | Diet, Weight Management, Wellness/Health
Snacking is a frequent topic in my office. Snacking tends to get a bad rap as there are a lot of unhealthy snacks such as chips, cookies, etc…however the reality is that snacking is actually a good thing, but only when good choices are made. Eating several small meals and snacks a day helps your body in many ways. A consistent intake aids in proper blood sugar control, speeds up metabolism, fuels your body to perform at its highest abilities, and prevents extreme hunger that results in overeating. I always have a snack in the morning (between breakfast and lunch). No matter what I eat for breakfast, I always get the hunger bug around 9:30-10:30am. I think my body has gotten used to the snack now that it expects it and lets me know it needs some fuel. Making a healthy choice is one key component to smart snacking, but another key component is practicing mindful eating. Mindful eating is really listening to your body’s cues and especially your hunger cues that include your level of hunger and then your level of fullness while eating. There is a real difference between “wanting” to eat and “needing” to eat (kind of like shopping!). So when you start to feel that itch for something to eat, stop and think and ask yourself, “am I truly hungry?” ….”how hungry am I?” ….”what would be a good snack?” ….”how much do I need to eat to feel content?”…etc. These are concepts of mindful eating and by taking the time to really listen to your stomach and your hunger cues, you will be able to make better choices and be in better control of your eating habits. Your meals should be about 300-500 calories and your snacks around 100-200 calories. Your meals should look like the MyPlate icon with half your plate full of fruits and veggies, a quarter lean protein, and a quarter whole grains. Your snacks should also be a balance like this with some carb (preferably high fiber carbs) and protein. This balance will stay with you longer and keep you fuller and satisfied longer.
Here are some of my favorite snacks:
Wheat Thins & a Laughing Cow triangle of cheese—with 16 Wheat Thins and the entire triangle of cheese, I get about 170 calories, 4g protein, and 3g fiber.
1 Tbsp Natural Peanut Butter & Banana, Apple, or Celery
2 Light String Cheese and 10-15 Wheat Thins
Handful of Almonds & piece of fruit
I try to have these available at my house and at my office so that I don’t resort to eating junk foods from the break room or vending machine. Planning ahead and practicing mindful eating will help you be more successful!
-Kelsey
by Dan | May 23, 2013 | Etc.
A year ago, Steve Hauck and I were getting ready for the Fargo Marathon…Steve’s first. 10 days before, Steve had issues with his heart, and we had to shut him down. I ended up running by myself, with my training partner sitting off on the side, unable to participate, but there to watch and support me. I told him I don’t know who was more disappointed…him because he could not run, or me because I was running it without him. We ended up doing the Disney marathon in January this year, and Steve got his first marathon in, in 4:34. But, something was missing. We had unfinished business left in Fargo. This year changed that.
Here we are friday, checking in. Getting ready to take care of unfinished business. The butterflies were flying. We were both nervous. It was going to be hot and humid. We had a goal…first to be better than the January time, but we wanted to break that 4 hour mark.
Here we are at the finish of the marathon! Did we make it under 4 hours? Unfortunately, no. Did we break 4:34? Yes, we came in at 4:26! Does the time really matter? Not one bit! The heat and humidity was tough. Steve was starting to struggle before mile 16, and he told me I should go on anyway. I looked at him, and said: “Are you kidding? We have been training partners for the last year. We are completing this together. Whatever it takes. The time does not matter.” We did it. Training partners to the end. We had unfinished business to complete. As far as I am concerned, we finished. We finished healthy. We run because we can. Mission Accomplished!!!! Until the next marathon…
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2066
by kelsey | May 23, 2013 | Cooking Tips, Diet, Food, Holidays, Weight Management, Wellness/Health
With Memorial Day and the holiday weekend only a day away, many are prepping their grocery list or menu for the fun filled weekend. You’ll fire up the grill, enjoy some burgers or steaks, a few tasty drinks, and friends and fellowship. I love to grill and foods on the grill are my favorite…and I know beef will be what’s for dinner in my household as nothing beats a tasty “Raml” hamburger or steak. Besides the protein, I am sure there will be plenty of fruits and veggies to enjoy of which both can be grilled as well! You can make kabobs or put them in a pan with some olive oil and grill.
I am excited to be selected as part of South Dakota Team BEEF again this year and as a Registered Dietitian and wife of a rancher, I have become very passionate about sharing the benefits of lean beef. So in celebration of the holiday weekend and National Beef Month, I thought it would be a fitting topic to discuss beef in a bit more details.
Did you know that beef is 20% leaner than it was about 15 years ago? There are at least 29 cuts of lean beef which means they meet the government guidelines for lean, meaning each cut has less than 10g of total fat, less than 4.5 g of saturated fat, and less than 95mg of cholesterol (in a 3 oz serving). Here are some tips for you to make beef a part of your heart healthy meals:
- Look for key words such as “round” or “loin” …these are typically leaner cuts
- Choose 90% or greater lean beef. This means in a 3oz serving there is less than 5g of fat in it.
- Use healthy cooking methods such as grilling, broiling, baking, roasting, or braising. The less tender cuts can be marinated in a tenderizing marinade such as salsa or light Italian dressing.
- Trim the fat! Trimming the fat before cooking will help eliminate some of the fat from the cut.
- Cook with fresh ingredients such as lemon juice, peppers, onions, garlic, and herbs instead of adding extra fat to the cut.
- Practice portion control. Select the 3-5 oz serving over the 10oz.
Balance is key to a healthy diet, so be sure to include your fruits and veggies and whole grains along with your lean meat to create a healthy plate. All meat is required to have the nutrition content (label) posted by it in the grocery store. Be sure to use this when you’re selecting your cuts of meat and pay special attention to the total fat and saturated fat content. If you want to learn more about the benefits of beef and explore healthy recipes check out these websites: www.beefnutrition.org and www.beefitswhatsfordinner.com.
Have a great weekend!
Kelsey
by kelsey | May 22, 2013 | Cooking Tips, Diabetes, Diet, Food, Weight Management
As I’ve said before, one of my favorite parts of STRIVE 2 Survive is enjoying the various selections County Fair Foods provides for us. Last night, we had an excellent strawberry trifle and it was so good I thought I’d share the recipe with you!
Ingredients:
1 container of cool whip (use light, fat free, or sugar free)
1 sugar free angel food cake (baked)
1 sugar free strawberry jello (mixed)
1 sugar free vanilla instant pudding (mixed)
1 container of sweetened strawberries (thawed)
Steps:
Tear angel food cake into pan.
Pour jello over angel food
Pour sweetened strawberries.
Pour Pudding
Top with cool whip.
As you can see, we all really enjoyed it as the pan is almost gone!
This is great for a summer picnic and to give your sweet tooth a fix without all of the extra calories!
-Kelsey
