When thing get tough, it is even more important to try and keep a positive attitude. I obviously need to keep reminding myself of this too. I guess I too am human as well. With all of the stress going on about COVID-19, taking care of patients, wondering when and if I am going to come down with this, or expose my family to it, the loss of socializing and running with my friends, not being able to go to church, and then top it all with the crappy weather we had on Thursday, and wondering if we are still going to have to deal with a flood situation, I lost it. Everything came to a head, and I lost my cool. We are all under a lot of stress, and I am no different. But like I just said, I have to work on continuing to remind myself to hold it together, and reminding myself to keep a positive attitude in this time of total chaos. No easy task! If I could change that moment, I would.
I continue to keep going out to the Reiflex Center and workout, but it is not the same as going for a run with my friends. Those were great times, and was a way to talk about things going on, and helping to solve problems. The weight workouts help burn off frustrations, but it is not the same.
I went walking multiple times this week to help clear my head. When we had just got rid of all of the snow, it was great. I did not feel like running. I just did not have the energy for it. But the walking got me outside, and gave me a way to relax and think. If you have not done it, you have no idea what you are missing. Give it a try!
Dakota is now 8 months old. She is always ready to go for a walk. Sarah takes her in the mornings, and I have been taking her in the evenings. She is one tired puppy at the end of the day, but she loves to go for her walks. The energy she has, and the excitement she has exploring everything while we are out is contagious. We could all learn a lot from a dog, especially a puppy!
I guess we have to take the bad with the good. Staying positive can be a full time job. I guess I have to realize too that I have weaknesses, and can have moments of losing it as well. I also need to be like everybody else, and learn from those times. How could things have been handled differently? We can always second guess our decisions, and ideas. We definitely need to learn from them so as to not keep repeating the same mistakes.
Attitude truly is everything! Keep reminding yourself of this, just like I am now as well. FOCUS! REPEAT! REPEAT! REPEAT! We all learn better by repetition. Can we make the same mistakes in life along the way? Yes, that is why we are all human as well. Nobody is perfect. How to keep is all together when needed is the secret.
Open up your view of things. All of us can see things differently when looking at the same thing. How we handle it, or deal with is the key. Just like now, with the pandemic going on, it will be a tough road ahead. A lot of stress coming. We all deal with it differently, and we can handle it differently depending on how much we are pushed, or how much things keep building up. Learn from the past, and don’t keep repeating the same mistakes. We can all have a moment of weakness. Strive to keep going, keep pushing…keep striving to survive. And above all else…
Do you have your Easter baskets all ready for the little (or big) kids in your life? Easter baskets are usually filled with all kinds of goodies and I like to think of them being just as exciting as getting your Christmas stocking! My family has all kinds of funny stories about the big search for finding our Easter baskets and of course what we find inside is even more exciting! The candy aisles at the store are filled with all kinds of goodies, but let us not forget that there are plenty of other non-junk food options to fill your Easter baskets with. Here are some ideas for you:
• Sidewalk chalk
• Color Dotz by Crayola (color your bath water with them!) • Books • Coloring books
With spring and nice weather finally here, we can get out the grills again and enjoy outdoor cooking!! We grilled our first burgers on the grill last night–so good! Grilling is a fun and convenient way to cook, especially with the weather getting nicer. Cooking on the grill can also be a very healthy cooking method. Keep the following tips in mind to have a healthy and delicious grilling season.
•Go light on the sauces. Grilling and dipping sauces can be high in added sugar and/or sodium. Make your own sauce, add spices and herbs, or cut back on the amount of sauce used. Let the delicious flavor of grilling do its job.
•Choose lean protein sources. Fish and skinless poultry taste great on the grill and are typically lower in saturated fat than red meats. Red meat and pork can also be good choices—just opt for leaner cuts and watch the portions. Choose “loin” or “round” cuts and meats that are 90-95% lean. The recommended portion size of meat is 3 ounces, which is about the size of a deck of cards.
•Choose a whole-grain bun instead of white for added nutrients and fiber. If you’re watching your calorie or carbohydrate intake, go with half of the bun or use a lettuce wrap.
•Cut up colorful vegetables (like bell peppers, mushrooms, zucchini, onions, squash, potatoes, carrots, etc.) and grill them on kabobs or in aluminum foil. Toss the vegetable pieces in a little bit of oil to prevent them from drying out and sticking to the grill.
•Fruits can be grilled too! Cut up fresh fruit and put them on kebabs. Choose firm fruits like apples, peaches, pineapple, pears, or cantaloupe. These fruits are less likely to fall apart or become too mushy on the grill. Bananas can even be grilled—just keep it in its peel to protect the banana’s soft texture.
•Don’t forget to clean your grill regularly. Failing to do so can cause food to stick to the grades, uneven cooking temperatures, and shortened longevity of the grill.
Breakfast helps provide us energy and fuel to get through the day. A lot of times we sacrifice breakfast because we don’t have adequate time. Since many of you are home right now and have kids at home, it is the perfect time to work on improving those breakfast habits! Here are a few ideas for you!
Make burritos, egg sandwiches, quiche that can be frozen and warmed up
Want fresh? Toast an English muffin and top with cheese, egg, ham, & spinach
What a week! This is just the beginning. Things are changing at a rapid pace, and we have no idea what is yet to come. Everybody is scared. We are all trying to figure what is the right thing to do. The challenge comes in trying to calm down all of the fears. No easy task, especially when there is a coronavirus update every few minutes on the radio or tv, or somewhere. You have to trust those around you, and hope everybody else is following the same precautions. Those of us on the front line are trying to do what we can, but we certainly do not have all of the answers.
Control the things you can control, and try to let go of the things you cannot control. All it does it create more stress and anxiety. For me, this is where the exercise comes into play. I still try to get 30-45 minutes a day to workout, even after working all day. I need an escape. I need some time just for me to get ready to take on the next day.
We have it within us. Keep looking. Don’t give up!
Listen! Keep going! Hold on!
Lean on those close to you. Chances are they are feeling the same. Everybody is under stress. Sarah and I are trying to be in clinic all day and put out whatever fires we still can. The capability of doing telehealth has been huge this week trying to stay in contact with patients, and help them with whatever is going on the best we can, without them having to come into the clinic. There is nothing like trying to figure all of this out on the fly as well, especially when we are trying to figure what is all going on in regards to this pandemic, and the changes and recommendations that continuously change from the CDC.
Keep focusing on this. Keep repeating. Keep praying. Keep doing your part to help slow down the spread of this. Help us that are in the medical field to be available for those that are the sickest. Help us help you. We need everybody to do their part in this if this is going to get under control. We cannot do it alone.
I sat in front of the Lake on Saturday taking a break tying to clear my mind, and forget about everything else. The economy is in disarray. My daughter lost her job this week because of it. But honestly, the economy will turn around after this is done. The main point is that we need to remain healthy. For years I have been talking about the fact we need to Strive to Survive. Now more than ever does this come into play. We need EVERYBODY to do their part so Sarah and I can help do our part, along with all of the rest of the medical community. We are all in this together. It is going to take all of us to get through it. Take those mental breaks, and if nothing else, go for a walk and clear your head. Get ready to take on tomorrow. For me personally, in one more day, I will have reached the one year milestone of consecutive exercise days after my major health issue. I was given time. We all need to appreciate the time we all have. Each day going forward will be a new adventure. Be safe everybody, and in the process, keep moving!
Lent is known for Fish Fridays. This article will help you compare the different seafood options fast food restaurants offer and assist in small changes you can make to eliminate some of the excess calories and fat provided from these menu items.
Fast food can be a convenient option when factoring in our busy lifestyles, however, being mindful of what we are putting into our bodies is also important. Many of the options offered provide almost half of your daily 2,000 calorie allowance or more. The table above provides an overview of the different seafood options fast food restaurants offer displaying the number of calories, fat, carbohydrates, protein, and sodium content of the menu items listed. When reading the nutrition facts for menu items above be aware that the totals for the sandwiches do not contain a side of fries unlike the dinners from Culvers, which include the sides in the totals. For example, the Filet-O-Fish sandwich from McDonalds provides 390 calories and the Culvers 2-piece North Walleye Dinner, which includes fries, coleslaw, and a dinner roll provides 1,630 calories. Therefore, choosing to go with the single sandwich and packing a fruit or vegetable to snack on would prevent you from eating most your calorie allowance in one meal.
Condiments are used to improve and heighten flavor but they can add extra calories to the foods we are eating quicker than we expect. For example, the Burger King’s Big Fish provides a total of 510 calories, however, that does not include a side of fries or a drink. Ordering the Big Fish without tartar sauce or removing some of the extra sauce helps eliminate some of the extra calories and fat. For example, the Big Fish without tartar sauce provides a total of 340 calories, which is a difference of 170 calories. Condiments have been called danger foods due to the ‘hidden’ calories many individuals forget to account for when consuming a meal, therefore, being mindful of the amount placed on the foods we are eating is important.
When deciding which fast food restaurant to visit you may attempt to choose the ‘most healthy option’ however, that is not always an easy decision. Subway has always been portrayed as a healthier fast food option especially when compared to McDonalds. However, when comparing a McDonald’s fish sandwich, which contains 390 calories, to the Subway tuna sandwich, which contains 450 calories, McDonald’s fish sandwich has less calories and fat than the sandwich provided at Subway. Therefore, being aware of all the options out there can help you make a better and more informed decision when choosing a place to feed yourself and your family.
Overall, there is no great fast food option to choose all the time. However, making mindful decisions to not include the condiments, adding a side of fruit or salad instead of fries, or just eating the main entree can help eliminate empty calories. Other options for those that participate in the lent season may be to make a peanut butter and jelly sandwich, grilled cheese, cheese quesadilla, waffles, pancakes, eggs, cold cereal, canned tuna, or home cooked fish or shrimp.
