by kelsey | Aug 16, 2011 | Etc.
I honestly can’t believe summer is coming to and end shortly! We hope you have all enjoyed the nice weather and fun times. With school starting in about a week, you may be looking at getting back into a routine like the kids will be. If you have neglected your health and wellness and need a jumpstart to get back on track, we’re here for you!! We are thrilled to be gearing up for our 4th session of STRIVE and look forward to meeting our new participants and welcoming back those from last year. Please check out or calendar for dates and if you’re interested and/or know of any who may be, please contact us through our contact page, email, or phone to get enrolled!!
In addition, please check out the Watertown Bike Club’s website as we are their featured sponsor! http://www.watertownbicycleclub.com/watertown-bike-trail/supporters/
-Kelsey
by kelsey | Aug 11, 2011 | Food
This week I took a few days off to enjoy some family time at the lake. Since we got a break from the intense heat and it wasn’t exactly swimsuit weather, so we decided to go fishing. Of course after a day of fishing we have to enjoy our fresh catch. Typically fresh water fish around here are prepared by frying. You can grill, broil, or bake it, but the majority fry it. Since we aren’t daily fishers, we enjoy this treat every one awhile, however there are ways to make the frying healthier. Try using canola or olive oil and adding some wheat flour to your batter mix. Be sure to add some fresh veggies to your meal as well!
-Kelsey
by kelsey | Aug 4, 2011 | Food
STRIVE 2 Survive has partnered with County Fair Foods to provide food selections at each meeting as well as grocery products to discuss nutritional values of. One of my favorite parts of our meetings is the food selections Jeff Gamber and his team provide for us. This spring we had a very tasty Virgin Lemon-Lime Margarita drink. It is perfect for hot summer days! If you’re tired of water and want to spice up your summertime drinks, try out Jeff’s recipe!
Virgin Lemon-Lime Margarita: Crystal light lemonade, lime juice, and diet 7up and two lime sliced. There are not specified amounts for each, just mix and adjust to your liking.
Enjoy!
-Kelsey
http://countyfairfoodstores.com/
by kelsey | Aug 3, 2011 | Diet, Food, Weight Management
Most of you would probably never guess where my good friend and fellow Brown Clinic Physicians Assistant Stefanie Kranz and myself went for lunch today….McDonalds. Now you’re probably thinking why would 2 health professionals choose one of the so-called worst fast food restaurants to eat lunch at! Well, the main reason was that we were crunched for time, which I’m sure applies to many of you as well. However we also wanted to go somewhere that had good salads. Yes, you read that correctly, salads! In the last few years fast food places such as McDonalds have really improved their menus and now offer several health conscious choices. Before you order the typical value meal, look for other options such as a tasty summer salad, yogurt parfait, or even a smoothie over the icecream treat. Another tip is to share a meal if you really want those fries. This will allow you to get your fix, while still being mindful. Key words to look for are grilled, baked, broiled (stay away from breaded items) and watch out for the extra sauces added to burgers, sandwiches, etc. You can also look up their nutrition information online to help you make a good choice!
-Kelsey
by kelsey | Aug 2, 2011 | Exercise, Heart Health
A recent review published in Circulation, the American Heart Association’s journal indicated that even small amounts of activity (10-15 min/day) are good for your heart. Current recommendations are to get at least 150 minutes of moderate intensity or 75 minutes of high intensity activity most days of the week. This review found that those who do this will have a 14% lower risk of heart disease compared to those who are sedentary. If you engage in twice the recommendations (300 minutes) you will lower your risk to 20% and if you do 750 minutes/week your risk drops even more to 25%. Thus showing more is better, but something’s better than nothing!
Our body’s were designed to be able to be active and move around and Dr. Dan is a true testiment to this! As you track his exercise days, his risk for heart disease based on his exercise routine is very low. Myself on the other hand do not get as much activity as he does. My goal is to get 3-5 days a week in of moderate-high intensity activity. There are times when we feel time crunched or have to tend to other obligations or responsiblities, but this review shows us that every little bit counts, so if you can only get 15-20 minutes in…go for it! It will still reduce your risk of heart disease compared to being sedentary.
I have included a picture of my little furry friends that accompany me on my runs every once in awhile. Cinch and Wrangler are our cattle working Australian Shepherd dogs on the ranch and every once awhile come with me when they have extra energy to expend. Running on gravel roads in the country has it’s challenges, but there is nothing better than getting out there with fresh air and wide open spaces. 🙂
-Kelsey
http://yourlife.usatoday.com/fitness-food/exercise/story/2011/08/A-small-amount-of-exercise-is-good-for-your-heart/49757422/1?csp=ylf
http://www.newsroom.heart.org/index.php?s=43&item=1393
