by kelsey | Feb 1, 2012 | Etc.
I have had a few emails and questions about our spring dates, so I wanted to let you all know we have set the dates for our spring STRIVE session! This will be our last session before we take a summer break. If you have any questions regarding enrollment or want to learn more about our program, you can contact us through our website contact or call us. We have had great success with all of our programs and look forward to working with many more participants as we STRIVE to promote excellent health and wellness!
March 20th – Dr. Dan Reiffenberger “Exercise for the Health of It”
April 3rd – Kelsey Raml, MS, RD, LN “Healthy Eating Made Easy”
April 17th – Dr. Jon McAreavey “Your Equation to Success”
May 1st – Dr. Clark Likness “A Walk thru the Wellness Wheel”
May 15th – Deidra VanGilder, PharmD “Medications, to do or not to do”
May 29th- STRIVE Team “Making Health a Way of Life”
-Kelsey
by Dan | Jan 31, 2012 | Exercise, Goals, Motivation, Wellness/Health
Ever have those days when everything seems like it is busting out at the seams, and there never seems to be enough time to get everything done? Sure, we all have. Lately, it seems like it has been more often. Maybe it is the time of the year, and we can’t get out and enjoy the outdoors as much. For me, that is where exercise has helped me tremendously. It is my escape. It is time for me to do something I enjoy, and that reaps more benefits than may be first realized. But, the bottom line… it is time for me. Afterall, are we not all worth being able to have a little time for ourselves? If we don’t make sure that we take care of ourselves, who is going to do it for us? This is a picture of a rocking chair facing the lake, a very special place to me, near the Twin Cities. It is a great place to be quiet, think about things, and get away from the pressures of everyday life. We all need some of that once in awhile. We need to make the time for it, and in the long run, it will pay big dividends. Looking back at this picture brings back those memories. Keep this in mind for the future…when you need to have that time away…for you! Stay Active, and Enjoy!
Dr. Dan
Consecutive Exercise Day #: 1587
by kelsey | Jan 26, 2012 | Diet, Weight Management, Wellness/Health
Our society is always on the run and in a hurry and many are missing out on one of the most important meals of the day: breakfast! If you’re in a hurry and don’t have time for breakfast in the morning, there are still ways you can get some good nutrition to start your day off on the right foot.
First off, you’re going to want to consider calories. Usually we recommend meals have about 300-400 calories. The Nutri-Grain bar in the picture only has about 130 calories. So if that’s all you have for breakfast, you’re most likely going to be hungry again in a few hours. In addition to calories, you’ll want to consider the type of grain. The more fiber a product has, the better as it will provide satiety in addition to many other benefits (heart health, digestive health, etc). Your choice should have at least 2-3 grams of fiber and lower amounts of sugars. The next item on the label you should look at is protein. Choices with high protein will again provide satiety and stay with you longer.
There are many choices of complete nutrition that you could try such as a meal replacement drink like Ensure, Boost, or even a homemade smoothie. You could also try nutrition bars such as the Powerbars, Luna, Clif, etc. Another option would be to incorporate a few items. An example would be a whole grain granola bar, yogurt, and banana. All quick and easy to eat but supplying your body with a great source of nutrition. You could also try oatmeal in a to-go container and eat on your way to work. There are many options to get that most important meal of the day in, it just may take a little planning to begin with! Next time you grocery shop, explore the aisles and take time to read labels to help you start your day off right!
-Kelsey
by kelsey | Jan 25, 2012 | Diet, Weight Management
Everyone’s eating habits are a little different from each other’s. Personally I make efforts to follow a well rounded or balanced diet and am very conscious about my eating habits. Now this is probably partly due to the fact that I am a dietitian and have chosen nutrition as my career, but it’s always because I am very passionate about nutrition and want to feed my body with optimal fuel every day! I was discussing “normal” eating habits with a patient recently and I came across some defitinitions by one of the experts in the field, dietitian Ellyn Satter. I wanted to share this with you as it really gives some food for thought as we examine our eating habits.
What is Normal Eating?
- Normal eating is going to the table hungry and eating until you are satisfied.
- Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food.
- It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful.
- Normal eating is trusting your body to make up for your mistakes in eating.
- Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life
You can explore the article at:
http://well.blogs.nytimes.com/2009/08/26/what-is-normal-eating/
Or visit Ellyn’s site at : http://www.ellynsatter.com
As you work to improve your diet think about these concepts and work at incorporating them into your eating habits and thought process! Mindful eating is an excellent concept and promotes life long healthy eating habits.
-Kelsey
by kelsey | Jan 24, 2012 | Weight Management, Wellness/Health
A new study published in the International Journal of Obesity indicated those children with an overweight father and a healthy-weight mother are more at risk for overweight or obesity. Those children who had a healthy weight father and an overweight mother did not significantly predict that child would be overweight/obese. This study also indicated those children with both parents being overweight have increased chances of becoming overweight themselves, compared to a child who has both parents who are at a healthy weight.
This study did not only indicate the important role a father has in the development of their child’s weight status, but also the relationship between parents and their children in relation to their weight. I thought this study was interesting to share with you as it truly shows how impacting parent’s habits and their lifestyle can be on their child.
In efforts to prevent obesity, it’s very important for parents to instill healthy habits in their children at a young age. The saying practice what you preach means a great deal with this relationship. Parents often get after their child to eat their vegetables, drink their milk, etc, however the parent should be practicing these habits as well! In addition, it’s important for the whole family to work on healthy habits together. Planning meals and snacks together based on the fundamentals of MyPlate is a good experience for the child to learn more about healthy eating. In addition to nutrition, it’s very important to encourage regular activity. Dr. Dan is an excellent example of a how a Dad can be a great role model to his kids in this area!
I included one of my favorite pictures of my niece Kate at the Children’s Museum in Brookings. Her parents have done a great job teaching her about eating healthy as she skipped all of the junk foods in the mock store and filled up her cart with fresh fruits and veggies. At age 3, she has a good start to a long and healthy life!
-Kelsey
