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!
Do you have your Valentines ready to go? Besides a lot of love in the day, Valentines day is known for chocolate! The one item that seems to make everyone happy, but may not be the healthiest of treats for us to enjoy. This Valentine’s day you can enjoy your delicious treat without feeling guilty. Although chocolate may not seem healthy, there are some perks to eating chocolate. Dark chocolate is good for the heart and lowers high blood pressure. So when you’re thinking of getting your loved one that nice box of chocolates, maybe go for a box of Dark Dove Chocolates. If you don’t like eating the dark chocolate plain you can melt the chocolate and dip it in strawberries. It is a treat that will leave your taste buds wanting more and you will find it easy to prepare. If you want to stay sugar free, try making sugar free gelatins in a shape of a heart. Add fat free whip cream on top for a little extra punch to the dessert. If you want choices and variety to your dessert try a chocolate fondue. Melt chocolate and choose sides to dip into the chocolate. Some choices of sides could be bananas, strawberries, pretzels, pineapple, marshmallows, dried apricots, pear slices, apples, or any of your favorite snack foods! If you want to add more to your sweet tooth, try a sherbet ice cream with a dark chocolate topping. If you crave a saltier valentine’s day treat then you can try a trail mix with mixed nuts, sunflower seeds, raisins, pretzels, marshmallows, dark chocolate m&m’s, or a low fat candy such as Twizzlers.
I started off the weekend Saturday morning riding the exercise bike at home. It was too cold to go outside. But that did not stop Dakota from trying to convince me to go outside! She sat by me for the majority of my 15 mile ride, hoping that we would go outside afterwards. She walks twice on most days, once in the morning with Sarah, and then in the evening with me. She absolutely loves it, but it was just too cold to take much of a chance with the wind chill, so she hung out all day in the house with us. Normally she would be outside during the day in the kennel, which is attached to the garage, and is heated, but we were home, so we kept her in with us.
Right away Saturday morning, even though I got to sleep a little later, I still got my Dakota wake up call. “Time to get up Dad!” Still hoping all morning she was going to go for a walk. But, she got to find out what it was like hanging inside with us all day. I think she had a pretty good time too.
Always around for attention! Later in the day it was time to take a little nap.
Just hanging out with me, dreaming of the Vikings one day winning a Super Bowl! Hope is a good thing! It could happen someday, right? It won’t this weekend, so we will be Chiefs fan for the weekend. I managed to get out for a little bit for some pictures, with lots of frequent breaks back into my truck to warm up. The sun dogs were impressive Saturday Morning.
They were very cool to see! The rest of the weekend we stayed in side and got things done at home, with Dakota by one of our sides the whole time. She always wants to be right in the thick of things. She is part of this family.
She is hard to resist with a face like this! I promise, when we get at least closer to zero, we will be back out again walking. We have had a pretty good Winter so far. It just decided to get really cold this weekend. We may have to go anyway, but very short distances, warm up, then go again. Sunday will be the worst, so will have to see what Monday brings. We have to be creative with how we are going to get our activity in, just like everybody needs to as well. Just come up with a plan B, and go with it. This is a time to be creative as well. We got to spend the weekend with the dogs, both with Dakota inside, and the Sun Dogs outside! Keep moving everybody!
We have had a mild winter in regards to temperatures, but we haven’t seen the sun much!! It can certainly wear a person out mentally and physically. When you’re feeling the winter blues, it can really get you down in the dumps which can result in overeating, less activity, and depression. Check out the tips below for overcoming the winter blues!
•Get active! Activity produces natural endorphins that boost mood. I was exercising already, but to help ward off the winter blues, I have increased the amount of exercise and added some strength training to my routine. Try getting at least 30 minutes of activity in a day…if you can do more, the better.
•Eat Right: healthy eating will make you feel healthier inside and out. Aim to get at least 5 fruits and veggies a day, include whole grains, lean meats, and healthy fats. Vitamin D has been proven to aid in SAD (seasonal affective disorder) so be sure to get your 3 servings of low fat milk or dairy products. If you aren’t a milk drinker you may consider taking a daily multivitamin with calcium and vitamin D or a vitamin D supplement. Please ask your dietitian, pharmacist, or doctor for the correct dosage.
•Spice up your life: Sometimes getting a new shirt, going to the movies, reading a new and exciting book, or listening to some new tunes will help spice up your life and add some more excitement to your life.
•Get out! Plan a family/friend outing –can be COVID safe such as an outdoor activity when it’s nice! It’s easy to dwell in our sorrows by becoming a hermit and staying inside. We need to get out and get some socialization!
•Think Positive! Dwelling on the negatives can sure take a person down. Instead think about the positives in your life. Tell yourself one positive thing about yourself and your self-worth daily. Focus on the blessings in your life!
•If you feel you are suffering from the blues very seriously then I encourage you to contact your physician for further assistance as we can help you with this!
Stay positive, eat right, exercise, and get out…those winter blues will be gone before you know it and spring will be here soon!
We just had our annual South Dakota Family Physician conference this last 3 days. Normally we would have been out in Deadwood, but because of COVID, it was all done virtually this year. So we did this from home! Sarah and I always teach a section of the conference on the first day, which usually encompasses up to 4 hours for the entire afternoon. We have been doing this now for about 13 years. Well, this year we got presented with an award. We taught our section virtually from Carletta’s house, as she is our Executive Director for the South Dakota Academy of Family Physicians. The residency began giving out an award about 3 years ago to a physician recipient who “…exemplifies excellence demonstrated by commitment to community service, academic achievement, rural practice, full-spectrum family medicine, and care of underserved populations locally, nationally, or internationally.” It is called the Dr. Earl Kemp Excellence Award. Dr. Kemp was our residency director back in Sioux Falls when we went through the program. I am not sure how many years he was there before we started, but he just retired within the last 2 years, and we have been out of residency since 1994. He was a great teacher! I think that is the part that attracted us to Family Medicine to start with. In order to be a good Family Physician, you have to listen, but you have to be able to teach as well. Teach students, residents, physician assistants, nurse practitioners, and of course…patients…everyday! Normally our conference room would have looked like this.
We usually have around a hundred physicians attend each year. But this year was virtual, and we still had around 90! We always have to learn, and keep up, as medicine changes continuously. Here was Sarah and Carletta with all of the setup for our portion of the conference.
We learned a lot this weekend, and the best part of all of it…we did not have to drive across to the other side of the state! I miss seeing all of our other Family Physician colleagues, though. It is our time to learn from each other, and catch up on how everybody else is doing, and how they are handling everything with this pandemic. Hopefully next year we will be back there.
Teaching is a big part of what we do everyday. Patients need to understand their own health, and what may be involved. We do not have all the answers, but we are giving our opinion on what we think is the issue, and how we may be able to help somebody. Every day is a challenge. We have to keep learning as well. Lifelong learning. There is always something new. There are always new challenges. It was a very special honor to be recognized. Dr. Earl Kemp was the epitome of teachers. We both learned so much from him, as did all of the other hundreds of residents who went through that Sioux Falls Program. I have always said with all of the doctors we have had teaching us when we were in medical school and residency, that we learned something from all of them. We learned what to do in certain situations, and what not to do. We learned how to interact with patients. Some taught me how I wanted to be when I was done, and others taught me exactly how I was not going to be when I was on my own. But, it was all a learning experience. We have had a good time over all these years teaching other students, residents, and colleagues. The underlying principle of Family Physicians entails lifelong learning, and passing that knowledge on to others. Stay healthy everybody, and keep moving!
With Superbowl Sunday approaching quickly, many are getting their grocery lists ready and starting to prepare all those tasty snacks. Here are some tips to help you enjoy without busting the calorie bank:
Be sure to eat consistently throughout the day and leading up to the party and game. If you fast all day to allow for extra eating during the game, you’re more likely to over-indulge as you’ll be extra hungry.
Include fresh fruits and vegetables into the spread.
Beware of the dips and sauces. They usually have a lot of extra calories, sugar, and fat. If you’re making your own, try using light or fat free to make your recipes healthier.
Choose your beverages wisely. Liquid calories are hidden calories and we often times don’t realize how much they can add up. Opt for sugar free or calorie free beverages or limit your portions.
Stay away from the fried and breaded items. Instead choose lean meats such as white meat chicken without the skin, lean hamburger, fish, or lean pork.
And remember that the food doesn’t always have to be the focus of the event, instead really take in and enjoy the fun and fellowship with friends and family!
