by kelsey | Nov 15, 2012 | Wellness/Health
I’m getting very excited about my weekend plans and I can’t resist sharing them with you! This Saturday, the Watertown Chamber of Commerce is hosting the annual Women’s Escape. It’s a wonderful event with over 100 vendors and various speakers all geared towards women. I will be speaking at 9:15am about healthy holiday eating and ways to make it through the holidays without packing on the extra pounds. I have enjoyed going to this event every year and am thrilled to be a speaker this year! I invite you to come join us at the Watertown Extension Complex starting at 9am. Tickets are $5 and you can find more information about the event at www.watertownsd.com.
I usually host a booth at this event to promote our clinic wellness programs and always enjoy visiting with many of our patients and STRIVE 2 Survive participants…but this year I won’t be hosting a both, so be sure to come watch my talk! I will be heading down to Brookings after my talk to support my favorite team the SDSU Jackrabbits as they take on their old rivalry the USD Coyotes. The rivalry runs strong in my own family as my parents and brother and his wife are Coyotes, whereas Adam and myself are Jacks. Family gatherings can never occur without a Jackrabbit/Coyote joke or comment! I’m looking forward to the fun and festivities as this rivalry is re-ignited! I wish you all a great weekend…be sure to come visit me at the Women’s Escape and…. GO JACKS!
-Kelsey
by kelsey | Nov 14, 2012 | Diabetes
To celebrate today’s World Diabetes Day, I decided to discuss carbohydrates. Carbohydrates are the main (and best) source of energy for your brain and central nervous system. Carbohydrates are essential for energy; however they raise your blood sugar levels higher and faster than any other kind of food. Carbohydrates are essential for your body to be able to sustain energy so just like a car needs the right type of fuel (gas) to run just like you need the right kind of fuel (food) to function and be healthy. To sustain energy, your body needs adequate carbohydrates: 50-60% of your total calories should come from carbohydrates. Cutting out all carbs can be very detrimental to our body, especially our brain, central nervous system, liver, kidneys, and heart. Because they are an excellent source of energy, but they do raise blood sugars, it’s important to recognize the types of carbohydrates and how to count them in efforts of controlling your diabetes.
Carbohydrates are found in the following:
Starches: found in grains, some vegetables, and beans
- Grains: bread, pasta, cereal, tortillas, rice
- Starchy Vegetables: potatoes, peas, corn, yams, squash
- Beans: kidney beans, pinto beans, black beans, garbanzo beans, and lentils
Sugars: found naturally in foods or added to foods.
- Natural Sugars: fruits, fruit juices, dairy products, honey, and molasses.
- Added Sugars: desserts, processed foods, candy, regular soda, and fruit drinks.
To aid in ideal blood sugar control, we recommend a moderate intake of carbohydrates which means about 45-60g/meal and 15-30g/snack with several small meals and snacks throughout the day. I visit with patients daily about finding the right balance in their intake. If you would like help managing your blood sugars, to learn more about diabetes self care, or a personalized nutrition plan, be sure to contact me for further help!
-Kelsey
by Dan | Nov 11, 2012 | Exercise, Motivation, Weather, Wellness/Health
Well, the weather keeps changing, but we don’t have snow staying yet. Yesterday was at least relatively warm, but foggy and rainy. Then the wind came up, and now is very cold. All in all, this just makes it tough to stay motivated to exercise. You just have to realize the time we may be able to spend outside gets more limited, but we have other alternatives. We can do exercise indoors, whether we have our own equipment, belong to an exercise facility, or go walking in the mall. I know I just feel better when I can still exercise, but there is nothing like being outside when it is nice. I have to keep coming up with other things for me, or at least reminding myself, why I keep exercising. I have to continuously focus on this, or it would be too easy to just say “forget it”, and “I don’t feel like it”. I feel worse if I don’t do it.
So, as hard as it may be to do, you have to keep reminding yourself of the positives with all of this. Yesterday, Steve and I went outside for a long run. Yes, it was foggy, rainy on and off, BUT…it was relatively warm, and essentially no wind. It was a very relaxing run. Felt very good, and felt even better after we were done. Sometimes you may have to dig down deep, but keep looking for those positives. I think this will be a good time to start to refocus on motivation aspects to help get us heading into winter, and to keep going. I am no different than all the rest of you. I have to keep myself motivated as well. Keep your chin up, keep looking ahead, and keep moving everybody.
Dr. Dan
Consecutive Exercise Day #: 1872
by kelsey | Nov 6, 2012 | Cooking Tips, Food
Have you ever wondered what the proper storage for certain foods is? I like to read the daily updates and news bits on the Academy of Nutrition and Dietetics website (eatright.org) and today’s post was especially interesting! I encourage you to check out the full story at: http://www.eatright.org/Public/content.aspx?id=6442472969#.UJmCvpFub4s. From the proper way to store honey, to keeping tomatoes fresh, to olive oil and butter, this short clip provides you the recommendations to keep your foods fresh and safe to consume! I also encourage you to check out the Food Safety site: http://www.foodsafety.gov/keep/charts/index.html for your complete storage guide! Not only does proper storage keep your food safe to consume, it also allows you to enjoy it and get all of the nutritional benefits.
-Kelsey
by kelsey | Nov 1, 2012 | Diabetes
Today, November 1st, marks the first day of the American Diabetes Month. November is a time to bring awareness about the disease and promote healthy living, in efforts to decrease risk for this disease. Statistics show that nearly 26 million children and adults in the U.S. have diabetes and another 79 million have prediabetes. The estimated cost to care for those diagnosed with diabetes in the U.S. is about $174 billion (eatright.org). Diabetes is a disease that can be fairly well controlled by proper diet, activity, and med management. If not managed appropriately, diabetes can have serious long term side effects such as blindness, leg and foot amputations, kidney disease, and even death.
Your providers at the Brown Clinic provide you with a top-notch multidisciplinary team to give you the best care for treating diabetes and prediabetes. Care always starts with your primary provider (MD, CNP, PA) to help you create the best plan of treatment. Your provider may then refer you to other disciplines for specialized help such as myself for nutrition therapy, Deidra Van Gilder, PharmD for medication and insulin management, and Dr. Johnson and Dr. Torness for your foot care needs.
If you have prediabetes or diabetes and you see me for nutrition therapy, we will review your diet and discuss ways to improve it to help improve your blood sugars. We may also discuss carb counting/exchanges, portion sizes, label reading, plate method, weight management strategies, and ways to be more active. I also provide education on diabetes self care and glucometer use. Sometimes all of these topics can be confusing and you aren’t sure what to believe when you read about it online, thus a Registered Dietitian, like myself can help you create a plan to fit your needs and your lifestyle and help you learn and understand what is best for you and your needs. If light of Diabetes Month, we encourage you to put you and your health first and learn more about ways to prevent and manage diabetes. If you would like to learn more about our services, be sure to contact us today!
-Kelsey
