by kelsey | Apr 5, 2012 | Holidays

With Easter just a few days away, you are most likely busy preparing those Easter baskets for your kids, grandkids, etc. Typically Easter baskets are filled with lots of calorie filled candy and sweets, however they don’t nessarily have to be! Easter baskets can still be fun for kids when they are filled with fun non-food items. As you’re preparing those baskets here are some suggestions for you that aren’t loaded with sugar and calories.
- Stickers and sticker bookes
- Temporary tattoos
- Jewelry or beads and string to make your own jewelry
- Barrrettes, hair bands, nail polish
- Music- CDs, Itunes cards, etc
- Small toy cars, small toys
- Playdough
- DVD
- Disposable camera
- Musical instrument
- Mini planters and ssed
- New shovels, pails, sand toys, and sunglasses for spring and summer
We wish you all a very blessed and happy Easter!!
-Kelsey
by kelsey | Apr 4, 2012 | Diet, Weight Management

Are you a member of the clean plate club? If so, I’d like to give you permission to drop out! A simple way to eat healthier and achieve a healthy weight is to avoid large portions and eat less. Here are some tips to help you do this:
- Use smaller plates, bowls and glasses.
- Once in a while, get out the measuring cups and measure your portions out into your bowls and plates to give you a better idea for how much you should be eating and what the appropriate portion sizes are.
- Eat slower and make your dining experience last longer…savor each bite!
- Stick to one helping…avoid seconds, thirds, and fourths.
- Fill up on a leafy-green salad or vegetable soup before the main course.
-Kelsey
by Dan | Apr 1, 2012 | Exercise, Family, Motivation, Weather, Wellness/Health
The Watertown Arrows had their first outdoor track meet of the 2012 season yesterday in Aberdeen. It was a perfect day for a track meet. There were lots of kids achieving qualifying times for the state meet. My Molly and Nick were both there competing, and both had a good day. As a parent, nothing gives me more pleasure than to sit back and watch my kids compete in similar events that I did growing up. Hopefully, all of the exercise I do wears off on them, and they not only learn how to compete, and have good sportsmanship, but also learn lifelong habits of staying in shape and exercising for years to come. I tell them that when it comes to participating in track, you get out of it what you put into it. If you work hard, you will go far… Hmm, sounds an awful like life in general, doesn’t it? It is just like I tell them…there will be good days, and there will be bad days. You just have to learn to appreciate the good days, and learn from the bad days. Here are pictures of both Molly and Nick.


Have a good week. Keep moving!
Dr. Dan
Consecutive Exercise Day #: 1648
by kelsey | Mar 29, 2012 | Etc., Food
If you have read, listened, or watched the news lately, most likely you have heard about the “pink slime” or lean finely textured beef. There is a lot of hype about this in the media which results in a lot of confusion and questions. As consumers we want to make sure we access high quality, safe food, thus I wanted to share with you the facts about the lean finely textured beef.
This information is from Registered Dietitian Holly Swee, who works with the South Dakota Beef Industry Council.
- “Lean finely textured beef is just that. Beef. When steaks and roasts are cut, it creates the “trim” that becomes ground beef. The companies supplying lean finely textured beef use a process to remove a lot of the fat from the lean beef in the trim, which is then added to ground beef as a concentrated, lean source of protein. Though some media outlets are reporting this product is a filler, that’s not true. It’s beef plain and simple.
- The nutritional profiles of lean finely textured beef and traditional ground beef are nearly identical. Lean finely textured beef is 90%-to-95% lean (5%-10% fat) and, just like all beef, is a good or excellent source of 10 essential nutrients including protein, iron, zinc and B vitamins.
- Lean finely textured beef offers affordable nutrition for kids, which is critical given shrinking school budgets, rising food costs and the fact that for many kids, school lunch is their best chance at a getting a well-balanced meal during the day.
- Ground beef that includes lean finely textured beef is safe according to independent scientists, safety advocates and the Food Safety and Inspection Service (FSIS). By law, E. coli and Salmonella cannot be in meat supplied for school lunch. In some cases, a small, safe amount of ammonia gas or citric acid is used to produce the lean finely textured beef, which like other safety measures along the way, reduces the potential for bacterial contamination. FSIS has reviewed and approved this practice as safe, and safety advocates have applauded it as an effective way of ensuring safe beef for consumers.
- Processing aids like ammonia gas, citric acid and others do not appear singled out on food labels because by definition and by law, they do not affect the finished food. According to the Food and Drug Administration, labeling of “incidental additives” like these processing aids would be impracticable and might draw undue attention to what essentially amounts to meaningless trace amounts.
You may be wondering if we’re talking about the same product after all you’ve heard or read about “pink slime,” but the fact is, the gross descriptions of this product and process that are circulating out there just aren’t true. Lean finely textured beef is simply a low-fat source of beef protein, that when added to ground beef, is just another ingredient in the ground beef dishes you know and love.
There are a number of resources available if you’re interested in learning more or looking for information to share, including: a fact sheet from the U.S. Department of Agriculture; video of the process from one of the lean finely textured beef suppliers, Beef Products Inc.; an interview and expert Q&A with Dr. Russell Cross, former FSIS administrator and current head of the Department of Animal Science at Texas A&M University; and a “pink slime” myth debunking website.”
If you have any questions, don’t hesitate to contact myself or Holly.
-Kelsey Raml, MS, RD, LN
by Dan | Mar 25, 2012 | Exercise, Motivation, Weather, Wellness/Health

Saturday morning was incredible for the weather. We could not have asked for a better day. Very warm, and calm winds. People were out on the bike trail all over watertown, either riding their bikes, walking, or running. They all took advantage of a great day. I started out riding my bike to the rec center to meet at 8AM for the Watertown Area Running Club. With them, I ran 4 miles, then got back on the bike, and rode a total of 30 miles. Coming back home, I ran into Tom B., finishing his run from the rec center with the club, and ended up going on another 2 mile run with him. Then when I got back home, Buddy was waiting to go for a walk, so went walking 4 miles with him. Spent all morning working out, but it was very enjoyable. I am getting ready for a marathon, and recovering from a calf injury, so with all of this, I could still work hard, yet take it easy on the calf. It is coming along very nicely now.

This is the view Buddy and I had along the bike trail. All of the ice is off of the lake. You can see from the water how calm everything is. It was a very enjoyable, calm walk. You just can’t beat the scenery, and there is no comparison of this type of exercise, versus being inside on a treadmill. Don’t waste the good weather. Hope you all had a good weekend. Keep moving!
Dr. Dan
Consecutive Exercise Day #: 1641