You have heard a lot the last 6 months about washing your hands and proper hygiene. Proper hand washing is not only important to prevent the spread of disease, but also important for food safety and consumption. This is nothing new, but the COVID19 pandemic as put a fresh emphasis on it! Are you washing your hands appropriately and effectively? Are you washing them during recommended times (not just after going to the bathroom)? Check out these tips below to help you stay healthy and well!
•Wet hands with running water and apply soap. Wash both sides of hands up to wrists, in between fingers, and in nails.
•Wash hands for at least 20 seconds— about the time it takes to sing two choruses of “Happy Birthday.”
•Dry hands with disposable paper towels, clean cloth towels or air dry.
When to wash hands:
•Before handling, preparing or eating food.
•Before feeding others.
•Prepare or handle raw foods such as poultry or other meats and seafood
•Switch food preparation tasks, such as working with raw meat then cutting vegetables
•Handle egg products
•After using the restroom
•After handling garbage or dirty dishes
Other situations that indicate hands should be washed include: •Changing a diaper •Coughing or sneezing •Smoking •Touching animals or other people •Touching your hair or body or any open cuts or sores •Using the phone •Handling dirty laundry
The continued debate about wearing masks during this COVID pandemic is getting extreme, from all directions. At the clinic, we wear a mask all day. I have patients complaining that they won’t come into the clinic if they see us all wearing a mask, and other patients who refuse to come into the clinic if we don’t mandate that everybody coming in wears one. We are in a no win situation. We continue to screen everybody at the door, with questions, and a temperature, if they have anything that my be suggestive of COVID, they are handed a mask, if they are not already wearing one, and triaged and taken to a room quicker.
I hear all of the time that masks really don’t work, so why wear them. You still have to continue to wash your hands, try to stay 6 feet apart, if possible, avoid crowded areas, and it is recommended to wear a mask. Many different researchers emphasize there are two main reasons for wearing a mask. There is some evidence of protection for the wearer, but the stronger evidence is that masks protect others from catching an infection from the person wearing the mask. How much protection a mask provides, both to the wearers, and to the people around them, depends on the mask, and whether you are wearing it properly. It needs to cover your nose and your mouth. N95 masks are designed to fit tightly around the nose and mouth so that the air you breathe has to go through the mask. They block at least 95% of small airborne particles, and are designed to protect both the wearer, and other people. They are in short supply and are reserved for those in healthcare. Surgical masks are designed to protect people from the wearer, and have been found to block up to 70% of respiratory droplet size particles. As for cloth masks, the protection depends on what they are made of, and how well they fit. But having the right combination can create a cloth mask that offers protection to the wearer in the 30-50% range, or more. That’s far from full protection, but combined with social distancing and hand washing, it’s certainly better than nothing.
And yet, everyday, people complain about it. This goes both ways, for those who refuse to wear them, and those that think everybody should have one on at all times, whether they are around somebody else or not. If you are outside, and maintaining social distancing, you do not have to wear one.
Last weekend, a bunch of us from our Watertown Area Running Club when to Brookings to either do the Marathon, or the Marathon Relay. Mask were required for the event. They were trying to make it as safe for everybody involved as possible, for not only the runners, but the people managing the event, and all of the volunteers.
When the race was started, everybody had to begin wearing a mask. Once you were spaced out more, you could remove them. We were far enough apart from each other, and we were outside. It was not difficult at all, and I heard nobody complaining about it!
The week before, we had all gone out to Caribou for coffee afterwards. Mask were required to be there. All of us had them on. If it meant we were going to be able to get coffee, and relax a little bit, so be it. And be as safe as we could at the same time!
I am sure somebody will have some negative comments if they read this far into today’s post. One thing I have found is that this virus had tended to show a lack of kindness in people as well. Kindness is not doing something for someone else because they can’t, but doing something for someone else because you can. Wearing a mask shows that you actually care about the people around you. In a world full of people right now who couldn’t care less, be someone who couldn’t care more. Kindness is contagious too. Why don’t we try passing this on to everybody for a change?
Instead of complaining about it, why don’t you have fun with it? Be creative on the designs. Be funny. We are all in this together whether we want to be or not. We may only know our own situations, but somebody else’s situation may be even worse. Think about it? What can you do to make it better? Or is it just easier to keep complaining and taking it out on someone else? Care about somebody else! Kindness–let’s make this become the next pandemic! Keep moving everybody, and be safe!
Corbin and Carson at Grandma Gerry’s & Papa Clarky’s Pumpkin Patch!
Pumpkin is one of, if not, the most common fall flavors that everyone enjoys. Several types of desserts have pumpkin added to them to increase taste or appearance. The pumpkins are ready around here so check out the farmer’s market, local store, or pumpkin patch to get a few for decorations and to enjoy these tasty and healthy recipes with! Here are a few healthy pumpkin recipes to enjoy this fall season without feeling guilty about eating bad:
Healthy Pumpkin Pie •1 can pumpkin puree •1 can full-fat coconut milk •¼ cup rolled oats •2 tbsp ground flax •1/3 cup coconut sugar or brown sugar •pinch of stevia or 2 tbsp of brown sugar •2 tsp cinnamon •1 tsp pumpkin pie spice •½ tsp salt •1 tbsp pure vanilla extract Directions: Healthy Pumpkin Pie Recipe: Preheat oven to 400F. Blend all ingredients together until smooth, then pour into a prepared pie crust (such as the recipe below) in a 10-inch round pan. Bake 27 minutes (it will still be underdone after this time, which is okay!), let it cool, then refrigerate at least 5 hours uncovered for the pie to thicken and “set.”
Honey Whole Wheat Pumpkin Bread •1/3 cup melted coconut oil •½ cup honey •2 eggs •1 cup pumpkin puree •1 tsp. vanilla extract •½ tsp salt •½ tsp cinnamon •½ tsp. ginger •¼ tsp. nutmeg •¼ teaspoon allspice •1 ¾ cups whole wheat pastry flour •1/3 to ½ cup rinsed millet (optional •1 tsp. baking soda •¼ cup hot water Directions: 1.Preheat oven to 325 degrees Fahrenheit (165 degrees Celsius) and grease a 9×5 inch loaf pan. 2.In a large bowl, beat oil and honey together. Add eggs, and beat well. 3.Stir in pumpkin purée and vanilla, then the salt, cinnamon, ginger, nutmeg and allspice. Stir in flour, just until combined. If you’re adding millet, stir that in as well. 4.Add baking soda to hot water, stir to mix, and then mix briefly into batter until it is evenly distributed. Spread batter into the greased loaf pan. 5.Sprinkle with cinnamon, and swirl with the tip of a table knife for a pretty marbled effect. Sprinkle a big pinch of turbinado sugar on top for a light, sweet crunch. 6.Bake for 55 to 65 minutes. Be sure to check that the bread is done baking by inserting a toothpick in the top. It should come out clean. If the top of the bread jiggles when you pull it out of the oven, it’s NOT done! Let the bread cool in the loaf pan for 5 minutes, then transfer it to a wire rack to cool for 30 minutes before slicing.
Whole Wheat Pumpkin Cookies •2 ½ cups whole wheat pastry flour •1 tsp. baking powder •1 tsp. baking soda •2 tsp. cinnamon •¾ tsp. nutmeg •¾ tsp. ground cloves •½ tsp. salt •½ cup butter, softened •1 ½ sugar •1 cup canned pumpkin puree •1 egg •1 tsp. vanilla extract •powdered sugar (optional) Directions: 1.Preheat oven to 350 degrees Fahrenheit (175 degrees C). In a medium bowl, whisk together your dry ingredients (flour, baking powder, baking soda, cinnamon, nutmeg, ground cloves, and salt). 2.In another medium bowl, cream together butter and sugar. Add pumpkin, egg, and 1 teaspoon vanilla; beat until creamy. Mix in dry ingredients and stir just until combined. Use a cookie dough scoop or two spoons to drop one tablespoon of dough onto a parchment paper-covered cookie sheet. Flatten each cookie slightly. 3.Bake for 15 to 20 minutes. Sprinkle the baked cookies with a light dusting of powdered sugar and transfer the cookies to a rack to cool.
Jennifer West, a friend in our Watertown Area Running Club, ran her first marathon yesterday in Brookings. It was really pretty good weather for this, but humid. Many of us from the run club came to Brookings to both cheer her on, and run with her. Sarah, Megan, Leeann, and I ran the marathon relay so we could help push Jenn from start to finish. The joy on her face made everything all worthwhile afterwards. Until you have done one, you have no idea how much it takes to get ready for one of these, and then also the day of. It is a grueling test of both physical and mental stamina. Let me show you how the morning played out.
For those of us who went, even if we did not run, were there cheering for her, and helping her get ready. All of us helped with her preparation the months leading up to this day to help her keep up with her long runs. Many others of us who ran with her in preparation, could not all be there in Brookings. But, WARC–Watertown Area Running Club–sticks together, and offer help in anyway we can.
We are just yacking prior to getting ready for the start. Jenn and the rest of the McElroy’s came down and were cheering from start to finish! Jenn was driving everywhere along the course! Their two girls, Kate and Grace, were whooping it up good, shaking the cowbells, and screaming “good job Jenn!”
Jenn was all smiles before getting ready to enter the start area. Everybody had to wear a mask as they entered, and the runners all had to start with the mask until things spaced out with the runners. They had capped the field of entries significantly this year due to COVID.
Megan started out the first leg with her, 4 miles to the first exchange site. She picked up another section of the marathon later on as well. It was a little chilly to start with, but did not take long to warm up.
Then Sarah took over at mile 4, and ran with her until mile 12. She had the longest segment with her. I have to laugh at this one, as Megan kind of high fived her for the exchange, and Sarah turns around, and Jenn is going, and “sprints” to catch up to her. “Wait for me!”
Leeann took over at mile 12 to mile 17, and then Megan came back in until mile 20. They were on a steady pace, but mile 20 is when the marathon really starts getting tough…not only physically, but mentally.
I then ran with her from mile 20 to the finish, another 6.2 miles, to complete 26.2 miles. Here we are coming down the final 100 meters and she is picking it up to the finish line! They called out her name over the loud speaker, and announced this was her first marathon! Nothing can describe that feeling when you cross the finish line. Joy…exhaustion…relief! Her time was 4 hours and 25 minutes!
Here is Greg, and his girlfriend Laura. He also ran the marathon, not his first, but his best one, beating his last time by over 15 minutes. He came in at 3 hours 17 minutes. And also in this picture is Owen McElroy, and his girls, Kate and Grace, who win the award for loudest cheerleaders!!!
Post race picture with Jenn and her husband Randy, who followed her in the vehicle throughout the race. The person running the marathon puts in a lot of work, and time, but the spouse does a lot of extra things as well to help keep everything else going at home while you are training. It is very time consuming. You cannot train for a marathon without a very supportive spouse. So we have all happily told Randy we will do the same for him when he runs a marathon! (We don’t have to worry too much on this one, but…never say never!)
Jill made some signs for the day. This one says it all. We are WARC strong. Jenn accomplished her goal of completing a marathon, but the group/team was there through the training, and the race. That is what we do! It may not always work out that many of us can be there for the actual day, but we sure try our best to help out along the way. Most of us have all done one, and we know the commitment it takes to do this, and we are more than willing to help. Come join us sometime. You don’t have to run a marathon to be a part of it. You just need to like to run. The rest is up to you! Keep moving everybody!
Physical activity can occur all day long, not only during specified workouts. Now that we’re back to school, students who sit for school most days may find these ideas helpful to get their blood flowing between classes. Working professionals and those who find themselves sitting much of the day may also greatly benefit from these ideas. The following are simple, sometimes fun ideas to add physical activity to your day:
Always take the stairs.
Park in the back of a parking lot and walk to the building.
Schedule meetings to be “walking meetings”.
et a timer for 5 minutes every hour and take a break from sitting to move in a way you enjoy.
Cook dinner. Cooking is an active process that usually involves standing and moving.
Do household chores like laundry, tidying-up, dusting, or vacuuming, all active chores.
Stand while working on a computer. Use an exercise ball as an office chair.
Take active breaks during commercial breaks, like jumping jacks or dancing.
Stretch while watching your favorite show.
Add a few blocks or minutes to a walk. Take your family for an evening bike ride or walk. Enjoy our beautiful trail!
Turn on a good song and dance around the house.
Do squats or knee raises while brushing your teeth or waiting for the microwave.
Keep light weights and use them in one hand while on a phone call.
Sarah and I went on a short vacation a week ago out in the Hills, staying in a secluded cabin in Hill City. The entrance to this cabin was the Mickelson Trail. We were on it every day, multiple times a day. Hardly anybody else around. We went biking, hiking, walking, and running each day. We saw all kinds of wildlife out there, like this one with a deer greeting us on the trail! We saw turkeys, and some coyotes too. The view is breathtaking, and if you have never been on the Mickelson Trail, you have to try it, as there is well over 100 miles of converted railroad line made into the Trail.
We went hiking while we were out there. The plan was to go up Harney Peak, now Black Elk Peak, but just our luck, it was under maintenance beginning the day we got out there, until the day we left! So we did some other hiking trails around Sylvan Lake since we were already out there.
The scenery around Sylvan Lake is incredible! It was a great substitute for what we originally were planning on doing.
We hauled our bikes out there and rode 30 miles at a time several days while we were out there. The one day we went past Crazy Horse as well. The hills are quite the challenge out there. Either direction we took off from, we were starting off uphill. 7 miles one way, over 9 miles the other way. Coming back was great going down them, but boy did you work going up!
We had to take a minute for a breather working uphill!
Going down you just hung on!
Lots of different scenery to look at, and experience with this converted railroad line. We stopped many times, mostly to take pictures!
The view of our cabin from the Mickelson Trail. The social distancing, and overall quiet break was absolutely perfect to forget about everything else going back on in the world. The sunrises/sunsets out in the Hills are totally amazing as well.
Remember, we all need a break at times. But, by staying active, there is so much more to do and see, and create adventures with…and make memories! Social distancing is not such a bad thing when you have things like this to do, and see. Make time to take time! Enjoy life! Take it all in, and be safe! Keep moving everybody!
