by kelsey | Feb 13, 2019 | Etc.
In about a month (March 12th), we will start another session of STRIVE 2 Survive! I always like to highlight a few of our success stories and previous participants to show what STRIVE can do for you! Laurie Danforth and her husband Mike participated in STRIVE 2 Survive and found great value in it. If you are on the fence or wondering if you should join us, check out Laurie’s feedback below. We hope you will consider it and let us help you improve your health and well-being through improved nutrition and activity!
If you have any questions or want to learn more, please email us at strive2survive@brownclinic.org or call 884-4226. Spring STRIVE starts March 12th and enrollment is currently underway!
- What pushed you to join STRIVE? After sending our last child off to college and becoming empty nesters we decided it was time to change our eating habits. Mike wanted to lose a few pounds so I suggested we do S2S and do it the right way.
- What was your goal? (weight loss, cholesterol, B/P, healthy eating, etc.) My goal was to develop better healthy eating and to maintain of improve lab values.
- Have you met your goal? Yes until the kids came home for the summer then our eating changes some but I always have S2S on my mind and look for healthier ways to fix meals.
-
- If so, what are you doing to maintain? Looking forward to 2 of the boys returning to college to help with our change of habits when had adapted to.
- How did STRIVE help? Brought awareness to foods and their contents and also the ability to prepare foods differently to make them healthier. The frequent e mails and updates on the web also help.
- What is your motivation to continue? My competitiveness to keep my lab values where they were after being diligent of changing habits. I challenge myself to make sure they stay in good healthy ranges. I also feel much better after changing my diet habits.
- If you could tell anyone about Strive to Survive, what would you say? By all means join the program. Don’t think of it as a “diet” but a way of changing your daily eating habits along with exercise. It is not all about weight loss but eating healthier and making changes to adding or increasing exercise. I lost inches and improved lab values but did not lose much weight, all with feeling better. (Side note–Laurie didn’t have much to lose, so she focused on toning, lab improvement, and overall health improvements)
- Do you feel that the program has a lifetime change for you? By all means.
- What do you think they biggest highlight of the program is? Learning how to label read and prepare foods bought at the grocery store to change habits. It is much cheaper and healthier to buy foods at the grocery store for weight loss versus buying a program of mixes and shakes that may produce rapid weight loss. I know with this program I was making healthy choices that were not inadvertently affecting my lab values.
- Would you tell a friend about us? I have told friends about this program and encouraged them to join. The cost of the program is far less than “buying” weight loss with the many advertised programs out there.
- If people are in doubt of joining, what would you tell them? Give it a try!
-Kelsey
by Dan | Feb 10, 2019 | Exercise, Goals, Motivation, Weather, Wellness/Health, Winter
February…the shortest month of the year. I was reminded of a Mark Twain quote yesterday: “30 days has September, April, June, and November. All the rest have 31 except February which has 80”! Boy, it sure seems like the month of February can last forever. We are in the thick of Winter, the snow just does not quit. Everybody is getting sick, as we are seeing a ton of people with strep and influenza in the clinic. Some days just never come to an end. It makes it hard to get motivated to even want to exercise. You try to do things inside, but it gets boring quick. You try to go outside, but you have to be prepared for the cold, and the snow, and you have to pick your routes that are not going to be as icy. Sometimes you wonder if it is worth it. After I am finished with my workout, I can at least say I am glad it is done. But there is no question, February, especially this one, is a tough one.
There are times when you keep trying, but you feel like you are continuously going uphill. No end in sight. You just have to keep putting your head down, and go. Every once in awhile, look up, and you can see how far you have come, but it is work. Even for those of us in our run club, it gets tough to stay motivated to run out in this stuff. That is one thing that makes this group special…we keep pushing each other to try! None of us have all the answers, but when we work together, we definitely have more answers than if we are out by ourselves.
You look out the window and all you see is white…piles of it! I just heard last night that the extended weather forecast for Watertown beginning today, for the next week, we are expected to get 22 inches more of new snow! Are you kidding? Where are we gonna put it all? It is times like this when you really feel tested. I have to agree also that times like this that quote above from Mark Twain hits it head on…it really does feel like February has 80 days in it!
Watertown Park and Rec has definitely helped out a lot this Winter by keeping certain sections of the bike trail open so that it can be used to go run, or walk. It is much better than being out in the street. If it were not plowed, there is no way you could get through it. A big shout out to them from all of us who try and use the trail in the Winter: Thank you! It is much appreciated, not to mention much safer to be on the trail than on the road.
We are going to be starting our second week of February. The downhill process is starting. Valentines Day is coming, which is the one bright spot of the month. Spend with your someone special, or friends. The month does not have to be completely miserable. The speed of Winter getting over goes much faster once we hit March. We can at least start to see the light at the end of the tunnel. We just have to get through February!
Find that friend, or group, who can help keep you motivated to keep moving. Whether it is outside, or inside, just keep moving. Make the best out of the situation. We will appreciate the nice days later even more. The saying, “What does not kill you makes you stronger”! Keep telling yourself that. We, you, can do this! Make the best of a bad situation. I am so looking forward to Spring!
Here, Jill, Sarah, and Paula are out doing some extra running after the group got done. It was time for “girl talk” as well. Time to bounce things off each other, discuss what is happening in life, and help keep each other motivated to keep trying. We all face struggles in our lives, and the snow and cold just makes it even more challenging. Make it through February, and we will be on the downhill stretch. Keep telling yourself that! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 4155
by kelsey | Feb 7, 2019 | Cooking Tips, Diet, Food, Heart Health, Weight Management, Wellness/Health
In celebration of National Heart Month, I think it’s fitting to discuss the significance diet and activity play in promoting a healthy heart. Heart disease is the number one killer of Americans and affects both men and women. Genetics do play a role, however a heart healthy diet and and regular activity can help minimize the effects and complications of heart disease. Whether you have heart disease in your family or not, it’s still good to follow a heart healthy eating plan. Highlights of the diet include:
- Lots of fruits and veggies! I’m sure you already knew this one, but the benefits of getting your 5 a day servings of fruits and veggies are worth reminding you again. Most of us know this, the hard part is doing it. Try adding them to your meals, have fruit as a snack, get a double serving to help you reach this goal.
- Fiber! Fiber is very beneficial in combating heart disease. Incorporating more whole grains (and fruits, veggies, and beans/lentils) into your diet will increase your fiber and aid in heart health. Oatmeal, brown rice, wild rice, whole grain noodles, whole grain breads, and even popcorn are considered whole grains. Aim to get at least 25-35 g/day.
- Choose lean proteins. Decreasing the amount of saturated fat in your diet will help reduce plaque buildup. Choose white meat poultry without the skin, 90% or greater lean hamburger, fish, beans, etc….stay away from processed meats! Fatty fish such as salmon, tuna, herring, and trout offer additional benefits as they are loaded with healthy omega 3 fatty acids.
- Choose healthy fats. Incorporating more plant fats such as canola oil and olive oil into your diet and reducing your intake of saturated and trans fats has been shown to improve heart health. You want to choose foods that are lower than 5-8g of total fat per serving and <3g saturated and trans fat per serving and limit your total fat consumption to 50-75g/day. Choosing low fat dairy products will help reduce the amount of saturated fat in your diet as well.
- Hold the salt! Excess sodium can increase blood pressure and cause heart failure. Aim to keep your sodium intake below 2400mg/day. You can do this by doing more home cooking, avoiding boxed or packaged goods, cooking with salt free seasonings, and not using table salt.
- Exercise! At least 30 minutes of exercise a day has been shown to improve heart health. If you can do more, the better!
Making small changes or substitutions will help you have a healthier heart and reduce risk for disease. Reading labels is really essential to help you make good choices, so take some time in the grocery store and really examine the products to ensure you’re making healthy choices!
-Kelsey
by kelsey | Feb 6, 2019 | Etc.
Spring STRIVE 2 Survive, our 12 week wellness program, is set to start March 12th! Check out the details below and contact us today to reserve your spot! Email: strive2survive@brownclinic or Kelsey’s direct number: 884-4226.
STRIVE 2 Survive:
Over 20 years ago Dr. Dan Reiffenberger wrote a grant for the American College of Sports Medicine about the development of a fitness program entitled STRIVE to Survive. The STRIVE represents “Securing Time for Regular Involvement in a Variety of Exercise”. Since that time, it has become our Brown Clinic Wellness Program, with modifications and improvements along the way. It is a 12 week program incorporating exercise and nutrition, with the goal of continuing these types of habits for a lifetime. Our dietitian Kelsey Raml has helped incorporate the nutrition component and Dr. Clark Likness, Dr. Jon McAreavey, and Deidra Van Gilder, PharmD are also involved creating a multi-disciplinary approach to health and wellness.
We the 12 week program periodically throughout the year. During the 12 weeks, we meet every other Tuesday at the Park and Rec Fieldhouse from 5:30-6:30pm. During the weeks we don’t meet, each participant gets a take home lesson focused on our two main components: diet and exercise. The meetings are held in a group atmosphere, but we can also work with you individually in the clinic if desired.
12 Weeks to a Better You!
Brown’s Diet and Exercise Wellness Program.
Who:
– The Strive2Survive Wellness Program is open to everyone, young and old.
– Conducted by Dr. Dan Reiffenberger, Board Certified in both Family Medicine and Sports Medicine and Registered Dietitian Kelsey Raml.
What:
– Lose Weight- Gain Strength – Maintain Fitness- Improve Diet.
– Evaluations: lab work- lipid and glucose, body composition testing-weight, height, BMI, body fat mass and percent, muscle mass…all pre and post the 12 week program.
– Free T-shirt
– 6 class lectures and 6 take home lessons.
Where:
– Park & Rec Fieldhouse
When:
March 12: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
March 26: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Eric Woolley
April 9: “Your Equation to Success” Dr. Jon McAreavey
April 23: “A Walk thru the Wellness Wheel” Dr. Clark Likness
May 7: “Medications…to do or not to do” Deidra VanGilder, PharmD
May 21: “Making Health a Way of Life” STRIVE Team
Cost:
– $130
Call, e-mail or use the contact form for more information.
Kelsey Raml, MS, RD, LN
605-884-4226
strive2survive@brownclinic.org
by Dan | Feb 3, 2019 | Exercise, Goals, Motivation, Weather, Wellness/Health, Winter
Sarah and I were gone the last few days at our annual South Dakota Academy of Family Physicians meeting out in Deadwood. When we left Wednesday, it was -31, and when we got to Deadwood it was 24 above! Then it got even nicer the next few days. Thursday was in the high 40’s, and Friday and Saturday was around 55 degrees! What a change! It was nice to get out for a little bit each day because we would have a few hours late in the afternoon Thursday and Friday to go for a run. We took advantage of it and ran outside. One thing is for sure. It may have been warmer, but boy do they have hills! Truly mountains!
The first mile was all up! The temps were great so climbing up was not difficult to take. We took a little break at the top and looked around while we caught our breath.
It did not take long to get lost in the views! We even saw a herd of deer on the mountainside as well.
It was a nice break from the conference. The conference was very good this year, and we learned a lot. Thursday afternoon Sarah and I spent teaching other Family Medicine Doctors from around the state. We spoke on Childhood illnesses. The conference had over 100 doctors present, so it was a good turnout. We could at least get outside for a little bit and clear our head, and still go out and exercise. It has been awhile since we have run in temps this warm, and it will be awhile again. Don’t miss out on those opportunities when they come. The one good thing about climbing up for the first mile, it we get to go down for the next one!
The best part of all it though, is we got to spend the last half of the week together, learning, teaching, running, and just getting away. It was great to get away, even though still work related, it was a change up for doing something different. We will be ready to go back at it again tomorrow in clinic.
It is always better going for a walk, run, or exercise in general with somebody. When you get to go to different places, it is always fun seeing new sites, and taking in the new scenery. It does not get boring because it is all new. Take advantage of those times when you go somewhere else. It is a great way to see the sites, and take it all in! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 4148
