by Dan | Nov 13, 2011 | Equipment, Exercise, Weather, Wellness/Health, Winter
With the weather starting to turn cold, you can still exercise outside, you just need to have the right gear on. Here, I am an underarmour beenie hat on that helps keep moisture off of my head when I am sweating, and helps to cut down on wind penetration.
The jacket is a goretex jacket, which when it is cold, and especially middle of winter, I won’t go outside to exercise without it. It blocks the wind, yet breathes, so when I am sweating, it helps keep the mosture off of me to prevent staying cold. The mittens I have on are also goretex, and keeps them very warm.
The winter tights work well to about 20 degrees, then the goretex pants go on, for the same reason as with the jacket.
The biggest thing to keep in mind is dress in layers, and have the base layer that is next to your skin be of a material that will help keep the moisture off of your skin: underarmour, polypropylene…not cotton, as this keeps you cold and holds the moisture against your skin, so you lose heat faster.
Remember, you can still exercise outside when it is cold, either running or walking, but you need to be smart, and dress appropriately.
Dr. Dan
Consecutive Exercise Day #: 1508
by Dan | Nov 10, 2011 | Exercise, Goals, Motivation, Weather, Wellness/Health
Well, with the wind picking up, and the temperature dropping, the leaves off the trees, the signs of Winter are approaching. Does it mean you have to stop exercising? NO! But it does mean you have to start making some accomodations, and being smarter about what you are going to do for exercise, and where. Right now, I just have to dress more appropriately, but I am still thrilled I don’t have to contend wtih snow yet. So, there are some good points afterall.
I will be the first to admit, it is not as motivating to go out when it is cold, and your usual routes/path are not as interesting to look at. So, start being creative. What are you going to do different as we approach this Winter season? Sitting on our butts is not a good choice. I think it may be time to once again have some posts about more appropriate clothing to be wearing, and how we can handle the cold better. Plus, as usual, just trying to keep us all motivated to keep moving. Enjoy the next few days. We are supposed to get us to the mid 50’s yet, so take advantage. Keep moving, and enjoy the weekend.
Dr. Dan
Consecutive Exercise Day #: 1505
by kelsey | Nov 10, 2011 | Food
As Thanksgiving approaches, you may be thinking about your grocery list and all the goodies you will be making. Jeff Gamber and County Fair prepared a healthy pumpkin pie for us on Tuesday and I couldn’t resist sharing the recipe. The recipe has some great substitutions for lightening the sugar, fat, and calories. Give it a try and enjoy!
Healthy Pumpkin Pie
15 oz can pumpkin
8 oz skim or low fat soy milk
3 egg whites
2/3 reduced fat graham cracker crust (take off the sides of the crust and discard)
¾ c Splenda
Pumpkin pie spice
2 egg whites for the crust
Preheat oven to 425 degrees. Mix pumpkin, milk, and egg whites until smooth. Gradually stir in Splenda ¼ c at a time. Add the pumpkin pie spice, taste and add more if needed. Pour into crust and spread evenly. Bake for 15 min then reduce the temp to 350 degrees and bake for another 45 min. Let cool and serve your favorite way. To make the crust less soggy beat the egg whites and brush over the crust and bake for about 5 min. at 350 degrees.
-Kelsey
by kelsey | Nov 9, 2011 | Food
Last night at our STRIVE 2 Survive lecture we had some tasty salmon cakes. This is a great way to get some omega 3 fatty acids from your salmon in a tasty treat. I was skeptical at first, but these actually have a great taste. Next time you’re looking for something new and tasty to make, give these a try!
Salmon Cakes Appetizer
1 box Zatarans Salmon Cake Mix
16 oz can Shurfine Pink Salmon (can also use poached walleye)
1 egg
¼ c fat free mayo
½ c cold water
Mix all ingredients thoroughly. Let stand in the refrigerator for 30 min. Mold salmon cake mixture into small patties. Fry in olive oil until brown.
Dipping Sauce: 1 c fat free mayo, 1 tbsp hot sauce, mix together well.
-Kelsey
by kelsey | Nov 8, 2011 | Etc., Wellness/Health
Have you ever considered taking a supplement? Could be a vitamin supplement, fish oil, flax seed, or maybe even an herb? Supplements have a purpose in our health, however we do encourage you to choose food first as they provide the more natural source of vitamins and minerals. An example of this would be vitamin D and calcium that we can get from a healthy intake of dairy products like milk, yogurt, and cottage cheese. If you are lactose intolerant or have an allergy to milk, then a supplement may be appropriate for you. Tonight at our STRIVE 2 Survive lecture, Deidra VanGilder, PharmD will be discussing when taking supplements are appropriate, which ones are safe, and how much we should be taking. Since supplements are not regulated by the FDA, it’s important to take appropriate precaution and ask your doctor or pharmacist before taking them. I always enjoy Deidra’s lecture as this is definitely a “hot topic” in nutrition and a great part of our STRIVE 2 Survive program.
-Kelsey
