Since it’s Farm Show week here in Watertown, I decided to focus my blog topic today on the challenges farmers and ranchers face to stay well. Many of my patients are farmers and ranchers and much of our consultations are spent discussing ways to eat healthier and exercise with their lifestyle. This is also a frequent conversation in my own household as Adam, my husband, is a farmer and rancher. The picture above is from a few months ago when I helped move the cattle home. I enjoy helping and being in a warm pickup tailing the group makes it more enjoyable…unlike the guys who are on 4-wheelers and bundled up!
Farmers and ranchers spend their days in the fields, working with their cattle or livestock, fixing equipment, etc…all essential parts of their contribution to the food chain. They work hard and long days to help put food on our tables. Many are typically up before the sunrise and come into the house after the sun sets….which greatly affects their eating and exercise habits. Their workload has changed over the years due to technology and many are not getting as much activity as they once did…however they still may be putting in long days, thus the last thing on their list is a jog or bike ride. In addition, many eat supper late and go right to bed or sit in the chair watching tv the rest of the night. It truly is a challenge to practice healthy eating habits and get regular activity, however it is essential to build this into your lifestyle!
Adam gets to listen to my pep talks of eating healthy and exercising regularly (I’m sure he blocks me out sometimes as I probably sound like a broken record!). He was asked last week how he does it living with me being a dietitian and his response was “we compromise” ….and he’s exactly right…we compromise with foods, meals, activity, etc in order to practice healthy habits with our chosen lifestyle. The first step is understanding the importance of wellness and making a commitment to adjust your lifestyle to be healthier. The second step is figuring out what changes need to be made to help you do this.
Farmers and ranchers typically are no too thrilled about going to a gym to exercise because they live in the country and it’s just one more thing to do, so having a few pieces of equipment at home or using your driveway or road as your gym becomes more convenient. We recommend at least 30 minutes of moderate exercise a day but it may be more convenient to split that up until 10 minute increments: 10 minute walk in the am, 10 minute walk at noon, and 10 minute walk before supper….there’s your 30 minutes right there! We have a treadmill and a bike in our home that makes it more convenient to exercise. In the summer, I prefer to jog outside as there’s nothing better than wide open spaces and a gravel road to clear my mind while staying fit.
In regards to eating habits, I recommend to follow a balanced diet with healthy choices. An afternoon snack or “lunch” as Adam calls it is very important! It will help you not be as hungry for supper time which will result in you not eating as much before bed. Practicing mindful eating is also helpful….think about how hungry you are and recognize when you are full. Eating fast and not paying attention to your hunger cues typically results in overeating.
Most of all, focus on a few things at a time. When you tackle it all at once, it’s hard to stay focused and motivated and typically results in giving up. Baby steps will add up to big steps in the end! Incorporating healthy eating and activity will give you more energy to get through the day while promoting health and longevity.
There was a recent article posted in the USA Today about this topic and one of our very own SD dietitians is quoted so be sure to check it out!
http://www.usatoday.com/story/news/nation/2013/02/02/farmers-weight-gain/1884589/
Also- this topic was targeted towards farmers and ranchers but really applies to all who have a busy lifestyle!
Motivation is what gets you started, habit is what keeps you going!
-Kelsey
