Vitamin Checklist

  |  in General, Nutrition TipsNo Comments

Are you taking Vitamins? Which ones? Here is a simple checklist of Vitamins, recommended by the Registered Dietitian. Depending on your age, gender, medications, and medical conditions, your needs may be more individual than this.

Mutlivitamin with Minerals
– Make sure yours has iodine
– For people on acid reducers or metformin, take “Silver-type” for additional B12

Vitamin D
– At least 1,000 iu per day, but perhaps up to 10,000 iu per day

Fish Oil
– 1,000-3000 mg per day

– If you do not get at least 1,200 mg from diet

– Ask Richard for more information. May be used on and off or continuously.

Possibly Vitamin C or other anti-oxidants

For more information or research, please contact Kristin Klinefelter, MS, RD, LD at

All of these vitamins and supplements are available at MedSave.

Hope everyone has a nice weekend!

To Happy, Healthy Living,
MedSave Wellness Team

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Bemidji’s Outdoor Obstacle Course

  |  in Exercises, General, ServicesNo Comments

Tired of the same old workout? Are you unmotivated to workout indoors during the summer?

We have an outdoor obstacle course that is challenging, fun and will give you a great workout. Bring your friends, coworkers, or family members and have a competition.

The InCharge Fitness outdoor obstacle course features plyometric boxes, figure 8 run, rope climbing, hurdles, tire run and hopscotch ladder. The MedSave staff did the obstacle course on Friday morning 6 times along with some additional exercises and all agreed that it was fun and the best workout they have had in a long time.

Call InCharge Fitness at 444-8138 to find out when the Outdoor Obstacle is set up and available for us. It is FREE to use for members and $5 for non-members.

Hope everyone has a fantastic day!

To Happy, Healthy Living!
InCharge Wellness Team

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We are now a 24/7 facility!

  |  in General, NewsNo Comments

Yes. It’s true. InCharge Fitness is now a 24/7 facility meaning that you have access to our fitness equipment anytime during the day.We are very excited about this change as it will give people the flexibility to work out when it is most convenient for them.

Key cards are available to purchase at the office M-F between 8:00 am and 5:00 pm. Cards are $10 and Key Fobs are $15. This is a one time fee.

Also, the front door is now the main entrance. Please scan your card at the front door to allow access. This will also track your number of visits.

We hope everyone is excited about the change as much as we are!

Remember: 80% of Success is just showing up. – Woody Allan

Happy exercising and stay consistent!
Your InCharge Wellness Team

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3 Fruit Facts!

  |  in Nutrition TipsNo Comments

It is finally that time of year when we can enjoy all of the wonderful fresh fruits that are stocked in our gardens, the local farmers markets and the grocery stores. Below are 3 fruit facts that we wanted to share with you. Next week we will share Veggie Facts.

Raspberries are a great source of fiber—some of it soluble in the form of pectin, which helps lower cholesterol. One cup of raspberries has 8 grams of fiber. Raspberries are also an excellent source of vitamin C.

One cup of strawberries has a respectable 3 grams of fiber and more than a full day’s recommended dose of vitamin C—an antioxidant that helps keep skin healthy.

A medium apple (3-inch diameter) contains 4 grams of fiber; a large apple (3¼-inch diameter) has 5. Apples also offer a bit of vitamin C and potassium.

To Happy, Healthy Living!
The MedSave Wellness Team


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Workout of the Week

  |  in Exercises, Sample WorkoutsNo Comments


Tricep/Back/Shoulder Workout for the
week of 5-23-11

Some of the exercises in this circuit are set up for the equipment that we have at InCharge Fitness. Please leave us a comment if you have any questions.

Circuit 1:

3 sets 10 lunge jumps

3 sets 20 double kickbacks 5-15lb dumbells

3 sets 10 shoulder press twists 10-20 lb dumbbells

3 sets 10 lat pulldown 20-100lbs


Circuit 2:

3 sets 10 leg extension 45-100 lbs

3 sets 15 bench dips

3 sets 10 row machine with 20-80 lbs


Ab Circuit:

3 sets 20 Upper Ab Machine 10-50 lbs

3 sets 10 lower Ab Machine 0-10 lbs

Bicep/Chest Workout 5-23-11


Circuit 1:

3 sets 10 hall jumps

3 sets 10 bench push-up

3 sets 10 3-way bicep curl 10-15lb dumbbells


Circuit 2:

3 sets 10 squats on smith machine bar only-50lbs

3 sets 10 reverse lat pulldown 20-100lbs

3 sets 10 suicide 7’s bicep curl 10-20lbs


Ab Circuit:

3 sets 40 basic crunch

3 sets 20 leg roll

3 set 15 side crunch on each side

To Happy, Healthy Living!

Amy Dubray

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Mixed Berry Butter Crunch Parfaits

  |  in Healthy RecipesNo Comments

Servings: 6


  • 1 cup all-purpose flour
  • ½ c. packed brown sugar
  • 1/3 c. coarsely chopped pecans or walnts
  • ½ c. cold butter or margarine
  • ½ cup cold butter or margarine
  • 1 ½ cups cereal (Try a high fiber cereal, special K, etc.)
  • ½ c. flaked coconut
  • 6 containers (6 oz each) fat free red raspberry yogurt
  • 1 ½ cups blackberries , blueberries and raspberries


  • Preheat oven to 400 degrees F.
  • Combine flour, brown sugar and pecans in a large bowl. Use a pastry blender to cut in butter into the mixture until crumbly. Mix in the cereal and coconut. Transfer the mixture to an ungreased 13 x 9-inch pan.
  • Bake for 15 minutes, stirring once. Take the pan out of the oven and let it cool for about 15 minutes.
  • Prepare 6 parfait glasses. Layer each one with 1 to 2 tablespoons of cereal mixture, 1/2 container of yogurt and 2 tablespoons berries. Make another set of this layer for each. Place a tablespoon of the cereal mixture and serve with additional berries as garnish, if preferred.

Place the rest of the cereal mixture to chill until serving.


Do you have a healthy recipe you would like to share? We would love for you to share it by leaving it in a comment box!

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English Muffin Breakfast Pizzas

  |  in Healthy RecipesNo Comments

Looking for a hearty breakfast idea? Then check out this muffin base pizza with a cheesy egg topping – ready in 20 minutes.

Servings: 4
1 c fat-free egg product or 4 eggs
¼ c fat-free (skim) milk
Dash of salt
Dash of pepper
2 tsp canola or soybean oil
2 tbsp chopped onions
2 tbsp chopped red bell pepper
2 tbsp chopped cook ham
½ c shredded reduced-fat cheddar cheese (2 oz)
2 whole wheat English muffins, split, toasted

1. In small bowl, beat egg product, milk, salt and pepper with wire whisk or fork until well blended.

2. In 10-inch nonstick skillet, heat oil over medium heat. Cook onion, bell pepper and ham in oil 3 to 5 minutes, stirring occasionally, until vegetables are crisp-tender. Pour egg mixture into skillet. As eggs begin to set at bottom and side, gently lift cooked portions with spatula so that uncooked egg can flow to bottom. Cook 3 to 4 minutes or until eggs are thickened throughout but still moist; stir cheese into eggs.

3. Spoon egg mixture evenly over muffin halves and enjoy!

Nutritional Information:

1 Serving: Calories 150 (Calories from Fat 40); Total Fat 4 1/2g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 5mg; Sodium 570mg; Total Carbohydrate 16g (Dietary Fiber 3g, Sugars 4g); Protein 14g

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Mindless Eating

  |  in General, Nutrition Tips, UncategorizedNo Comments

Mindless Eating: What comes to your mind when you hear this phrase?  Your mad dash out the door in the morning?  Standing up eating, while feeding the kids?  Eating snacks while enjoying a movie?  All of these scenarios can lead to unnecessary intake of calories and ultimately, weight gain.  There is a lot of research on mindless eating, which shows that people really do not simply eat because they are hungry and we lose sight of our hunger and fullness cues in this fast paced society.  Make it your goal to MINDFULLY EAT!  This means enjoying every calorie and listening to your body.  Some simple steps to MINDFULLY EAT include:

  • Only eat in one area of your house, specifically your kitchen/dining room table.
  • Portion out snack foods into small bowls and put the container away before sitting down to enjoy the snack
  • If you must eat on the go, set yourself up to succeed by packing fruits, vegetables or 100 calorie packs of nuts.  If you drive thru somewhere, limit your food choices to 500 calories or less for a meal and 200 calories or less for a snack.
  • If you eat at a restaurant, divide your portion in ½ and ask for a “to-go” box BEFORE starting to eat (or share a meal!)
  • Do not let yourself eat in front of the TV/Computer or at your work space. 
  • Ask yourself: “Do I need this?” and say “STOP!” out loud if your snacking is getting out of hand.
  • Drink water.  Often, our brain can mistake thirst for hunger.

Hope these tips help! If anyone else has tips that keep them from mindless eating..please share by leaving a comment.

To Happy, Healthy Living,
Kristin Klinefelter, MS, RD, LD

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Try the 80-20 Rule

  |  in Nutrition TipsNo Comments

Something that you will often hear me tell my clients is “Portion Control!” Measure out your portions. Today, portion sizes are often tripled in size. Think about when you order pasta at a restaurant. You are often served a heaping bowl that could easily satisfy you for 3 meals. How about the last time you picked up a muffin at a bakery or coffee shop? Our portions can easily get out of control so please keep in mind the simple tip below. This tip can save you from putting on additional pounds over the year.


Americans are conditioned to keep eating until they’re stuffed, but residents of Okinawa eat until they’re 80% full. They even have a name for this naturally slimming habit: hara hachi bu. We can adopt this healthy habit by dishing out 20% less food, according to researcher Brian Wansink, PhD. His studies show most people don’t miss it. (WebMd)

To Happy, Healthy Living!
Kristin Klinefelter, MS, RD, LD

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  |  in Exercises, Motivational TipsNo Comments

There is a quote on a poster that hangs at InCharge Fitness that states “Perseverance…what lies behind us and what lies before us is small compared to what lies within us (Ralph Waldo Emerson).”  As I was running on the treadmill I thought about how exercise helps us realize what we have inside of us.  When we do that extra repetition of a bicep curl or do cardio for that extra five minutes we push past a mental threshold that reminds us of the “stuff” we are made of.  This is easy to forget when we are bombarded by everyday life stress.  Exercise is one area of your life that you can control.  It is up to you to decide to put your health and personal fitness above all else.  If you put wellness first, everything you do will feel easier.   I know that often, the last thing you feel you have time for is exercise.  Make time for yourself, even if you only have 15 minutes, do something that gets your heart pumping.  As always, HAPPY EXERCISING AND STAY CONSISTENT!   

To Happy, Healthy Living,
Amy Dubray, CPT, CWC

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