by kelsey | Dec 28, 2012 | Etc.
Are you starting to think about your New Year’s resolutions or yearly goals? Most likely something about your health is on that list and we are here to help you! We will be starting our Winter STRIVE 2 Survive program January 8th and this is the perfect opportunity to help you start the new year out right by putting your health at the top of the list!
STRIVE 2 Survive is a program for anyone who has a heartbeat! Whether you have a disease such as diabetes or heart disease, want to lose weight or maintain weight, or just want to learn more about nutrition and eating healthy, we are here for you! We meet 6 out of the 12 weeks and the weeks we don’t meet, you get a take home lesson emailed or mailed to you so every week in the 12 week program, you get a lesson on activity and nutrition. Our speakers include several physicians, our Pharmacist, Physical Therapists, and myself-the dietitian….providing you with a top notch multi-disciplinary team! In addition to the education, lab work (fasting glucose and lipid panel) and body composition testing (weight, height, BMI, waist circumferce, BP, fat %, and muscle mass) are included pre and post program for a total cost of $130.
If you are interested in learning more, feel free to contact us to get enrolled! Wellness is not always easy, so if you are struggling or need a kick start to your new year, let us help you!
You can contact us through the blog contact, you can email us at strive2survive@brownclinic.org or call 884-4226.
Happy New Year!
-Kelsey
by Dan | Dec 23, 2012 | Exercise, Goals, Motivation, Weather, Wellness/Health, Winter
It is easy to get frustrated this time of year when it comes to trying to stay active. It is cold outside, and all the “white” outside can get kind of boring. You have to narrow your focus down. When you try to look at the big picture, it can be very daunting. It is too easy to say, “not today”. You have to pick out certain things as you are going to focus and concentrate on, and the task can be much more managable.
Narrow your focus, and your goals, to one thing at a time. See it for what it is, then focus and concentrate on something else. Before you know it, you have already gone further than you thought. If you focus just on the “cold”, or try to look or handle too much at one time, it is easy to quit, or worse yet, never even get started. Make that part of your New Years Resolution. “Chip away it things”. Don’t “bite” off more than you can chew. You need to make it realistic. Many of the times that we don’t succeed at our goals is because our goals are too far out of reach to be achievable. Break it apart. Work your way up to the “ulitmate goals” that you set for yourself, but make the path along the way in smaller increments. You will get there faster, easier, and with a much better attitude. Remember, the best things in life are not always the final goal or destination, but the trip you encountered getting there. Enjoy life along the way. Happy Holidays! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 1814
by kelsey | Dec 20, 2012 | Holidays
Since this will be my last post for this week, I want to wish all of you a very Merry Christmas! I am thankful for a wonderful job and the opportunity to get to work with you! I am looking forward to a fun-filled next few days with family. My family, just like many of you, always has a spread of food at gatherings and every time we ask ourselves why do we over-prepare every time! I think it’s bred into us that we can never run out of food and it’s better to have more than not enough. I am human and will enjoy a few cookies, caramels, and sweets, however I will be practicing what I preach for the most part. My top priority in the morning of a gathering is to get my exercise in. I always feel better and am able to fully enjoy the day of eating and festivities when I have gotten my exercise in (I’m sure Dr. Dan would agree!). Another thing I do is I always bring a healthy dish to share. Last year I brought fruit salsa and this year I am bringing the veggie tray (the picture is my colorful veggie tray I brought to Thanksgiving). There will be plenty of un-healthy items to enjoy that it’s nice to have the option of healthy food…especially when the mindless eating happens. Speaking of that mindless eating…that is another thing I try to practice. I really try to pay attention to how hungry and how full I am. This helps me decide when and how much to eat, rather than just grazing and not realizing how much I am taking in. And most of all, stop and smell the roses (for lack of a better phrase)! Christmas is a time to reflect on the real meaning and fully enjoy why we celebrate it. Take time to visit and engage with your loved ones. The food will always be there and there are no rules that say you have to clean your plate…instead use the extra food for leftovers and spread the enjoyment of the food into a few days rather than eating it in one sitting. These are a just few things that help me get through the holiday festivities without packing on the pounds, while fully enjoying it. I encourage you to eat mindfully, bring a healthy dish to share, and get your exercise in! I wish you all a very blessed Christmas!
-Kelsey
by kelsey | Dec 19, 2012 | Cooking Tips, Diet, Weight Management
Christmas is just 5 days away! Many of you are working very hard to get ready for your family and friend holiday functions….which usually involves baking! We all know baked goods are not the best for us due to their higher levels of fat and sugar but they are included in our holiday traditions, making them hard to pass up! The following are a few ways to lighten your recipes so you can still enjoy a sweet treat…just without all of the extra calories, fat, and sugar.
Butter, shortening, margarine, or solid fat: Use 1/4 less liquid oil or solid fat called for in the recipe–so if the recipe calls for 1 cup, you could use 3/4 c. If the recipe uses shortening, use 3 Tbsp oil. Use equal amounts of oil for melted shortening, margarine, or butter. You can also replace 1 c of fat with 1/2 c. prune puree or 1 c of fat with 1 c unsweetened applesauce. Oil in place of a solid fat is also a healthier substitution. If you use any of these, you will want to monitor your baking time as it may need to be reduced by 25%.
Whole milk, half and half, or evaporated milk: Use skim milk, 1% milk, evaporated skim milk, fat free half and half, or plain soy milk with calcium
Cream Cheese: use nonfat or reduced fat.
Sour cream or mayo: use nonfat or reduced fat…or use nonfat Greek yogurt and get a little extra protein and calcium.
Cream or whipping cream: use evaporated skim milk or non fat whipped topping or cream.
Eggs: use 2 whites in place of 1 egg or 1/4 egg substitute.
Sugar: Reduce sugar by 1/4 to 1/3- if recipe calls for 1 c, use 2/3 c. You can also use sugar substitutes such as Splenda and use the equivalent chart on the back of the bag. Baking time may be shorter, so be sure to watch it closely!
If you choose not to lighten your recipes, practicing portion control is another great tool to use. Allow yourself to enjoy your favorite holiday treats, but in moderation and be sure to get your exercise in!
-Kelsey
by kelsey | Dec 18, 2012 | Etc.
We are gearing up for an exciting new year by starting our STRIVE 2 Survive wellness program on January 8th! STRIVE 2 Survive was initially started by Dr. Dan Reiffenberger and evolved into a complete wellness program when I came on board with the Brown Clinic a few years ago. We piloted the program with our own employees and then decided to provide it for our patients and fellow residents of NE South Dakota. Along the way, we have had the opportunity to work with a few hundred people in efforts of helping them live a healthier lifestyle which aids in disease prevention and longevity.
STRIVE 2 Survive is a program for anyone who has a heartbeat! Whether you have a disease such as diabetes or heart disease, want to lose weight or maintain weight, or just want to learn more about nutrition and eating healthy, we are here for you! We meet 6 out of the 12 weeks and the weeks we don’t meet, you get a take home lesson emailed or mailed to you so every week in the 12 week program, you get a lesson on activity and nutrition. Our speakers include several physicians, our Pharmacist, Physical Therapists, and myself-the dietitian….providing you with a top notch multi-disciplinary team! In addition to the education, lab work (fasting glucose and lipid panel) and body composition testing (weight, height, BMI, waist circumferce, BP, fat %, and muscle mass) are included pre and post program for a total cost of $130.
If you are interested in learning more, feel free to contact us today to reserve your spot! Wellness is not always easy, so if you are struggling or need a kick start to your new year, let us help you!
-Kelsey
strive2survive@brownclinic.org
884-4226
Lecture Dates:
Jan 8- Dr. Dan Reiffenberger “Exercise for the Health of It”
Jan 22- Kelsey Raml, MS, RD, LN “Healthy Eating Made Easy”
Feb 5- Dr. Clark Likness “A Walk thru the Wellness Wheel”
Feb 19- Dr. Jon McAreavey “Your Equation to Success”
Mar 5- Deidra VanGilder, PharmD “Medications…to do or not to do”
Mar 19- STRIVE Team “Making Health a Way of Life”
