I was out last evening taking pictures of the sun, and sunset, and was trying to figure out how to capture something different. I was looking along the shoreline, and seeing all of the ice built up, and looked at a different way. This was the result. Unique, different, memorable. The biggest thing is that it has been there a long time, but with some of the snow melting, the ice was giving me a different look. A look I never paid attention to before. I seized the moment! How many times can we try to do something, and we can’t come up with a solution, or answer, until we look at the same thing in a different way. Nothing changed, except how we looked at it. Life in a nutshell. This is where I say I don’t regret the things I’ve done. I regret the things I didn’t do when I had the chance! We all need to seize those moments. That is what makes life for each of us unique.
These two shots were from yesterday from our run club out for an early morning run, and the sun was rising. I made everybody stop so I could take a picture. “Seize the moment!” Seize the moment to seize the day! Along with this, you have to ask yourself this same thing…
Slow down. Enjoy the moment. Don’t let things rush past you so fast you miss the whole moment. Take it for what it is, and when it comes. It creates much more happy memories, and brightens your day. Don’t wait for the perfect moment, take the moment and make it perfect! And don’t worry what somebody else may think. I came across this earlier this week on a quote from Dr. Seuss. I don’t care about all of this garbage going on now with Dr. Seuss, and taking his books off the shelf, regardless of what reasons, or misinformation somebody may now have. He was educational, and had many significant, real life quotes for answers in life. He seized the moment!
Be true to yourself. If you don’t, nothing else matters. Otherwise you are no longer an individual, or an individual who thinks for themselves. Be happy, and the rest falls into place. This morning running was some great views in the sky to watch. It did not even feel like I was working while running. I was too busy taking it all in. Of course, I had to stop and take some pictures. Why? Because the moment called for it!
Take advantage of those moments when they come. Life is about “seizing the moment”! Do it! Take that extra time to take it all in, and appreciate what we are given, and when we are given it. Otherwise life just rolls on by, and we lose so much in the process.
Pay attention. Take time to look. Many, if not all of the things in our life have always been there, but we need to start looking at it in a different way. Once we do they, we get a whole new look, or perspective, on things. Be true to yourself. Seize the moment to seize the day! Keep moving everybody!
We all have things we look forward to. We all have things that help push us to do those things. Each year I go on a retreat in Minnesota called Demontreville, where I have time to relax, reflect, and rediscover what is important in life. I did not get to go last year due to Covid. One of the main principles involved in this retreat revolves around the concept of dispostion: Taking the time to think, to appreciate the little things, and to remember that these are really the big things. In order to be disposed, you have to be able to reflect. You need to be able to identify those things important to you, and then you have to have a response to them. What are your choices? “What is it I must do?” Following this comes responsibility: the ability to respond freely, and not just about being present, but doing something! We are all given a certain amount of skills and talent, and a limited amount of time to take advantage of them. I have learned about this by going to these retreats. But, I also have made some other modifications to this for me. I call them the 6 R’s. They all start with “Re”, so of course, I now call them the Reiffenberger Rules!
Reflection: You need to be able to reflect on things. Learn to take the time to think about things, without interruptions. In order to do this, you need to figure out how to relax.
Relax: You need to become disposed. Let go of things that are bothering you, It solves nothing by dwelling on them. You need to learn how to “let it go”!
Response: You need to figure out how you will respond to things in life going on. For me, I do some of my best thinking when I am out for a run, or working out in general. I am working out frustrations, and improving my health at the same time. Some things will come up during the week and I have no idea what I am going to do in regards to solving it. I go for a run, and it is amazing how ideas come into my head when I am not bothered by everything else. Try it, whether running, biking, or walking. Just move, and think!
Responsibility: First of all, I have a responsibility to my family. My response to things helps create that responsibility, which then carries over to my practice as a physician. That responsibility then leads to the next phase:
Reality: We all have a role to play in life, and each of us needs to do our part. Keep all of the other above factors in mind, and it also helps us handle reality as well. You don’t need to watch reality TV shows, just wake up each day and face all of the challenges that come your own way. And then finally…
Rediscover: Rediscover your overall purpose in life. “What is it that I must do?” You don’t need to do this on your own. Get support from family, friends, pets, whoever. They are there for support. Sarah is my main cheerleader!
So there you have it. The Reiffenberger Rules! So take the time to Reflect on things, and in order to do this we must Relax, and become disposed. We then need to create a Response in order to fulfill our Responsibility, which will then help create our Reality. This then leads us to Rediscover our overall purpose in life. Good Luck! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day of New Streak: New Milestone–700!
Lenten season means fish season! Fish is not the most popular protein in our area since we are a land locked, northern state. Our mid-western diet typically includes proteins from beef, chicken, and pork…and fish often gets overlooked. During the Lenten season, it’s a good time to try out some new varieties and types of fish as they are better stocked and often times are better priced (ie- salmon, mahi-mahi, talapia, etc). The frozen bags of fish often have the filets in individual servings or two servings in a wrap so you can just take out as much as you need and then put the rest of the bag back in the freezer. Fish is a very lean and low fat protein so if you are watching your weight, it’s a good choice. Another benefit of some types of fish is the omega 3 fatty acids. Fatty fish such as herring, trout, tuna, mackerel, seabass, and salmon have these good fats. Our fresh water fish from around here such as walleye, northern, and perch, do not have these fats, however they are still lean proteins. It is recommended to incorporate two servings of fish into your weekly intake, so get into the habit of this during Lent and it could stick!
When we eat fish, we often think of it as breaded and fried like the picture, however that is not the healthiest choice. Instead of frying try these cooking methods: •Grill: Season the fish with herbs and spices and a little lemon juice (from real lemons!). Lightly brush the fish with a little olive or canola oil so it won’t stick to the grill and cook for 10-20 minutes. The picture shows one of my favorites: grilled shrimp. •Saute: You can saute any type of skinless fish. Again, season as desired and then heat a little olive or canola oil in the skillet on medium-high. Cook the fish for 2-3 minutes on both side. •Poach: Place the fish in a saucepan or deep skillet and add enough stock, water, or wine to barely cover the fish. Add your seasonings, herbs, or spices and bring the liquid to a simmer on medium heat. Simmer for 10 minutes or until the center is opaque. Then you can dress it up with a sauce if desired. •Bake: lightly coat a baking sheet with cooking spray and arrange the seasoned fish fillets on the sheet with seasoning. Bake for 7-10 minutes…you do not need to flip the fish. You can also put the fish filet in tin foil so the seasonings and herbs really flavor the fish. •Broil: season the fish filet and brush with olive oil. Place on a broiler pan rack and broil 4-6 minutes on each side. •If you choose to fry, try making it a little healthier by using an egg white to coat your filet, use canola oil to fry in, and instead of the white flour coating, try whole grain cracker or bread crumbs. •When your fish is opaque and flakes easily, your fish is fully cooked.
Give it a try…you may be surprised how much you like it!
Hills offer many challenges to runners and walkers. When we were out in the Hills over a year ago, there was never a shortage of hills to go up. One thing I learned…hills don’t go away, they wait! So you need to think of hills as mounds of opportunities. They are tough, just like things in life are. But, it goes both ways. When the struggles go up, they eventually have to come down, just like hills!
And right now, we need all the attitude change, and mood improvement, that we can get. These last 2 weeks with the arctic temperatures made exercising very tough. I was indoors for over 2 weeks, either on the bike, elliptical, or the treadmill. I would much rather be outside. There is so much more to see to take your mind off of things.
The walks get tough in the evening when it is so cold out. I have to drive first, then go take pictures because you can’t stand being out for very long with what we have had recently. Do you have to make modifications? Yes! Can you still do some of those things outside you like to do? Yes, but you have to be better prepared. Better prepared physically, and mentally.
Any one who exercises knows you have to put in the work physically. It is the mental training that is tough. You have to prepare your mind to handle anything…your mood, the temperature, all of the other stress going on in your life. Coach Godfrey in town here always taught my kids when they were out for Cross Country and Track, that competing is 90% mental, and the other 10% is in your head! Wow, how true is that! If you can get past the obstacles in your own mind, then you are well on your way to moving!
You have to dig deep inside. It helps when you have a training partner. That is another reason why these last few weeks have been so tough. Our run club has not been meeting to go for a run because of the really cold temps. It is time to back at it again! It is always easier to exercise with somebody else. When you do, you help motivate each other, and then it is not such a battle. Push each other besides yourself!
Regardless of the time of year, and where you live, you still have to put one foot in front of the other! Don’t make excuses! As I have said many times, you have to get out of bed, get out the door, and get moving! Be creative, and do what you enjoy more. You can’t say that you won’t do anything, because that is just another excuse. At least do more of something you like to do, and many times the rest falls into place. We are almost done with February, and the first day of Spring is March 20! We are getting closer. We can make it! Motivation at times is a battle, but it is definitely an inside job. You have to take control. You have to push yourself. You have to do the work. But that does not mean you have to do it without help. When we are all able to get outside, take advantage of it. This weekend, and the early part of next week is supposed to be upper 30’s to low 40’s! That is about a 70-80 degree shift in temperature for the positive. So be positive about it and get out!! Especially if you go out in the mornings, or wait until evenings when the temperature is even better, you never know what you might see!
Be positive. If you are positive, you make other people around you positive! Lead the battle of motivation! Keep trying, because life in general can be a battle. Continue to work on coming out each day victorious! Keep moving everybody!
In celebration of National Heart Month I cannot resist reminding you about 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. 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!
Happy Valentine’s Day everybody! Sarah and I were outside a week ago before the really below zero temps hit. Now we have been working out inside for the last 10 days or so. We can still figure out what to do! We have a bike, and elliptical, and a treadmill, plus our weights.
Even though it is cold outside, you can still figure out things to get some activity. We ordered a heart shaped pepperoni pizza for the weekend…my favorite! Spent the rest of the weekend at home, with each other, and Dakota inside, since it was still really cold out. Her flowers survived getting home from clinic as well.
It was a good weekend to spend inside. There are always things to get done at home, and time to do it since it was tough to be outside. I did manage to get out and attempt to take some pictures.
They were brief times, then back to the vehicle to get warm. There is always something different to see, you just have to pay attention…and that goes for everything. Be creative, come up with new things to do, and don’t waste the time we have. Spend it with those who mean the most to you as well.
Here is wishing everybody a Happy Valentine’s Day! Spend it with the one most important to you. Make each other feel needed, and appreciated. You would have a built in training partner as well, so keep moving together as well, everybody!
