The air is getting cooler. The leaves are changing color. We may have to put on some other layers, but the scenery makes up the difference. Things are changing all around us. After all, is that not what the Fall Season is about?
I think we are all ready to make way for the new. We have all had enough of 2020, and are ready for something better. Take it in and get outside while you can. Enjoy the colors. Take in nature. Appreciate for what it is.
The bike trail is a great place to go out and see the colors. Go for a walk, or a run, or get on your bike. Take advantage of this. If you have not found time to do this, now is even more important than ever with this crazy year we are having.
Take if on with all you have. Be the one in control, when all else around us feels out of control.
When you are out for a walk, with nothing but your thoughts, it is a great way to let things go. Unwind. Relax. Just look around and take it in. There is so much to look at and take in. Appreciate the changes. You see the trees letting their leaves go. It is time for us to let things go.
Multiple sections of the trail are great to be out on to see the different colors. It is especially beautiful around the lake. The color changes, and the reflections. Sunsets have been great too. I have been posting those in different ways on Facebook. Even our dogs when we take them for a walk are taking it all in, especially if it is windy! They have lots of leaves to chase then!
Many different corners to go around and see something different!
So get out there. Whether with friends or by yourself. Just get out there! And remember:
This is a given. Things will always change. Right now we could use some good changes, but change is always happening. Learn to adjust to all those changes on the fly. Getting out and enjoying some physical activity is a great way to help adapt, and cope with the changes Learn how to deal with it, instead of fighting against it. Things will go a lot smoother in your life if you do. Let things go…just like the trees are doing now! Keep moving everybody!
October is Breast Cancer Awareness Month. Many of us know of someone who has been affected by breast cancer as it is the most common cancer in women and more than 230,000 women are diagnosed with breast cancer every year in the United States as stated by the American Cancer Society. It is important to recognize some symptoms of breast cancer. The most common symptom is the presence of a painless lump in the breast area. Less common symptoms include swelling, tenderness, skin irritation, redness, or nipple abnormalities which may include ulceration or discharge. Factors that increase the risk of developing breast cancer include the onset of menstruation before age 12, menopause after the age of 55, not breastfeeding for at least one year, not having children, or having children after 30 years of age, and having a high body mass index. Increased body weight in postmenopausal women who are not taking hormones increases the risk for developing breast cancer. The more fat cells you have, the higher your levels of estrogen in the postmenopausal period, when your ovaries are no longer producing estrogen. Moreover, overweight women have higher insulin levels, and insulin may promote breast tumors.
Nutrition Tips for Cancer Prevention: Fruits, vegetables, and whole grains are great sources of antioxidants and phytochemicals. Antioxidants and phytochemicals play a role in cancer prevention. Carotenoids is a type of antioxidant that is found in red and yellow produce. Some examples of foods that contain carotenoids are carrots, pumpkin, winter squash, tomatoes, citrus fruits, and red sweet peppers. All dark green vegetables contain nutrients that protect against cancer. Good sources of dark green vegetables include spinach, asparagus, bell peppers, broccoli, brussels sprouts and kale. An additional benefit to eating a well balanced diet that includes a variety of fruits, vegetables, and whole grains is that it promotes a healthy weight. Maintaining a healthy weight will help you to decrease your risk of developing cancer. A helpful tip to remember is that the more colorful the fruit or vegetable, the more nutrients it contains; so pack your plate with colorful choices!
This day was already 30 years ago…30 years! My how time flies! Our 30th Anniversary will be coming up on Tuesday, October 6. Many things have gone on since we said “I do”! It has been a great adventure. We have stayed active from day 1, and have also instilled that in our kids. Teach them to do what you do, not just what you say! Our kids traveled with us many times, and were there to cheer me on for my marathons. Sarah stuck to the Half Marathons then. I was the only crazy one at that time!
Here we are at one of Grandma’s marathon events. Sarah had these shirts printed up for the kids as a surprise to me during the race. Boy, was it a surprise!
They would be yelling and cheering for me when they saw me coming. Then, to my complete shock, they turned around!
I about lost it right there! These pictures of my kids are still some of my favorites ones, EVER! This was huge for getting me fired up to keep going! It was one of the greatest presents I have ever gotten! And, it was all Sarah’s idea!
Almost 30 years have gone by, and this was us at the end of August out on the Mickelson trail biking! Still active and moving. That is what we do! It is was we tell our patients to do everyday! It has kept us together, and happy, all of this time.
This was us the same week going out hiking in the hills. We love being outside, and being active. We get to see so much more of things that we would have missed if we were not active. These are our best vacations! We have tried to instill that in our kids as well from the day they were born. I honestly think we did pretty well on this. They have grown up significantly since those early years.
This was last year at Molly’s wedding. My, how things change over the years…for the better!!! Hopefully they keep going at it too like we did. When we start having grandkids, I guarantee they will be active with us! This next picture a good friend of ours, Cory Ann, took this picture of us at Brookings 2 years ago. I think it pretty much sums up how we have lived our life, and how we have fun with it.
Running! Together! Forever! It has been a great 30 years Sarah. Let’s work on the next 30! I had a couple that I took care of as patients, and a few years ago they celebrated their 80th Anniversary! He would just smile, and sing, and say it was “total bliss”, and she would just shake her head and say, “Lot of work…lot of work!”. Ha! There is no question it takes work…from both. There are differences some days, but seldom. I love running, biking, walking, hiking…and being with you Sarah! Let’s hope there are many more adventures, and years left! I love you! Keep moving everybody!
Did you know that September is Cholesterol Education Month? Cholesterol is a waxy, fat-like substance found in your body and many foods. Your body needs cholesterol to function normally and makes all that you need. However, too much cholesterol is not good for us and can build up in our arteries. After a while, these deposits narrow our arteries, putting us at risk for heart disease or a stroke. Regularly checking your cholesterol values during your doctor’s visits are important….and taking proper steps to make improvements if levels are off are key to wellness and improved health.
Nutritionally, there are ways for us to lower our cholesterol. By following a heart healthy diet we can reduce unhealthy blood cholesterol levels and lower our risk for heart disease.
Eat a balanced diet with whole grains, fruits and vegetables, and lean protein sources.
Consume foods rich in soluble fiber.
Achieve and maintain a healthy weight.
Participate in physical activity and exercise.
Choose heart-healthy unsaturated fats.
Limit saturated fats, trans fats, and cholesterol intake.
Limit refined carbohydrates especially sugar, sweets and sugar-sweetened beverages.
Limit alcoholic beverages and avoid tobacco products.
If you want to learn more and/or need individual help, be sure to contact me for more support!
With all of life’s stresses going on right now, we need to make our health an even higher priority. A great way to relieve some of that stress is to do some resistance training, or weight workouts. It is a great way to exercise, and blow off steam at the same time. A corner of my garage is now converted into my own gym: The Reiflex Center!
I have had this now for several years, and have gradually increased the amount of the equipment we use in it. It is very convenient, and I have a heater for the Winter, and I can go out and workout anytime I want, any day I want. I can jump rope, do pullups, sit ups, and several other pieces of equipment that I can be creative on what I do. I mix it up and have a variety of different activities, and go out for 20-30 minutes, 3 days a week, and usually with Sarah. It is always easier to workout when you have a partner to push you as well.
Sarah and I don’t just tell everybody they need to exercise more, we do it as well. Get going with some music blaring, and burn off those frustrations. It sets the tone for the day as we are usually out there by 6 AM when we do start. We feel fired up for the day, and ready to take it on. We definitely love to run, and this helps increase both our strength, and our endurance, helping even that much more with our running. We all need to do resistance training of some sort 2-3 times a week. Create your own space, or go to a gym/wellness center. Whatever works for you, just get out there and do it. Right now is an even more important time to do this with all of the stress of 2020 going on. Take care of yourself in the process! Keep moving everybody!
Meal planning is a great tool for healthy eating. I find that when I don’t have a plan for our week’s meals, we tend to eat more junk and fast/convenience type of foods. Having a plan will help you not only control your food budget, but also help you eat healthier! Here are some basic tips to get you started:
*Keep it simple: plan your meals with foods you can afford, foods that are available in our grocery stores, foods you enjoy eating, and foods that are convenient for you. Make a list of those foods, check the ads for sales, look at ways you can batch cook or combine ingredients for various dishes.
*Start small: choose a single meal to plan first and then go from there. Break it down day by day. I like to have several meal options for 3-5 days/week. I can decide what I want that day, but have things prepped for various options. I also allow 1-2 days of eating out/take out. You can figure that into your plan! There is no right or wrong way of planning. You can have an exact plan for each meal/day or you can have the options and then decide from there (more of a relaxed approach). I also start planning with my protein, then add in my starch, then my fruit and veggie to complete the plate….paired with a glass of milk or yogurt tub.
*Make it a habit: maintaining good health is all about habits you can stick with! If this is too dreadful of a thing, you won’t stick with it so be flexible, be realistic, and make it work for you and your family!
*Breakfast Ideas: grab and go options are great if you are on the run. String cheese and wheat thins, Greek yogurt and banana, peanut butter and jelly sandwich on whole grain bread.
*Lunch: leftovers are a great option. Make extra the night before so you have leftovers to enjoy. Be sure to include your produce!
*Supper: batch cook some options such as pork loin, taco meat, shredded chicken, bbq meat, chili, etc. These options can be incorporated into several different meals or eaten for leftovers. You can also keep things simple such as eggs and toast, salad with the fixings, stir fry, etc.
Meal planning is a great tool to help you make healthy choices….if you haven’t tried it, I encourage you to consider it!
