Some fall sports are starting practices now and with practices running multiple times a day and running from sport to sport it is important to keep your athletes energized and properly hydrated. Healthy snacks are important for athletes to have the energy necessary for practice. A snack higher in protein and sufficient carbohydrates is recommended before a long practice. Some snacks before practice could include: a cheese stick, crackers and cheese or a little meat, almonds, hard boiled egg, yogurt parfait (pictured above), or a small sandwich. It is important that athletes stay hydrated. Water is the preferred and recommended beverage for proper hydration during exercise. Vigorous practices that are over a hour may require a sports drink to replenish electrolytes but water should be the go-to drink before sports drinks. Remember to keep your athlete properly hydrated and energized! -Kelsey
Happy National Twins Day/Weekend to my twin brother Don, and to my twin daughters Molly and Megan. My brother and I went to Kindergarten in Watertown, going to Roosevelt School, back in 1970. We then moved to SF the following year and grew up there. I was attracted back to Watertown after all those years ago, coming back in 1994 to begin practicing medicine at Brown Clinic. Lots of memories over those years of things we did growing up.
When you are an identical twin, you tend to stand out in a crowd. The thing I loved the most was that there was always somebody to do something with. You never had to be alone. Sometimes that is both good and bad, but mostly good! Don lives in Parker, SD, where he is a Lutheran minister, having previously taught elementary/special education for many years. We will still have people see him in Watertown, or me in Parker, and think they are seeing the other one! Some things never change!
There are still many similarities, especially if one of us wears glasses versus contacts! But one thing is still for sure…there will always be a bond with my twin brother like no other. We are like 120 miles away, and sometimes this seems like a different country. We both are busy with family and our lives, that we don’t spend nearly as much time together as we used too.
This is the most recent picture of the two of us. Back in May we were in SF for the Breast Cancer run/walk. He ran this one, I walked. Still always great to do things together…we just need to make more time for it in the future! Then I was lucky enough to be a Dad of twins as well. My girls though are not identical. They too were always an attraction wherever we went with them, right from the beginning!
They were a handful right out of the blocks! They were our first kids, and we did not know what having one was like, so it might as well have been two! It was never a dull moment. Watching them grow up I saw so many similarities with how things were with my brother. Once again, you always have a friend, somebody to do something with, yet with them not being identical, they had a little more freedom of trying to be their own individual. Again, both good and bad. They also still had somebody to get into trouble with as well!
Some of those days are still kind of a blur with how busy everything was. I would not trade it for anything!
The smiles still keep coming. I have their picture when they were babies hanging in my office: Why was I chosen to be a Father of twins! It refers to having two to take care of, two to get in trouble, two to get out of the mud, etc. But the bottom line was that at the end of the day, there were two to love! That is why I was chosen to be a Father of twins!
They have grown up fast. Really fast! In two short weeks Molly will be getting married, and Megan will be her Maid of Honor! Always together…always there for each other! That is what does not change about being a twin! Don and the rest of my family will also be in Watertown for this as well! Twins are unique, and I can definitely say twins are special…I may be a little biased here, but that is ok! We are all still active, and remember to exercise. My brother and I have run together, gone to do a marathon together, and the girls ran their first half marathon last year. They will all be here in the next 10 days, and we will be running the Hump Day 5K on August 14…as a family! I can’t wait!!!! Keep moving everybody!
Have you ever wondered how you can enjoy a sweet treat without all of the added calories?! Here are a few ideas for you:
•Mix flavored yogurt or plain yogurt honey and your favorite fruit.
• Angel food cake with berries.
•Drizzle a bit of honey over mixed melon balls.
•Blend bananas and strawberries, freeze into cubes, and eat like ice cream.
•Sauté or bake 1/2 banana and sprinkle with 1 tablespoon chopped nuts.
•Take three of your favorite kinds of berries; cook half of them with just enough water to prevent burning. Cool and stir in remaining berries. Portion 1/2 cup of the berry compote with 1 tablespoon of your favorite vanilla ice cream.
•Try making your favorite flavor of sugar free pudding with low-fat milk. •If it’s ice cream that you really want- skip the scoop-yourself containers and buy single-serving novelty treats such as fudgesicles, creamsicles, even chocolate-covered ice cream bars. You’re more likely to limit your portions if they already come in a single serving
It does not take long for the week to just get crazy. Some days seem endless, with a multitude of things to have to get done. It just never seems like there is enough time in the day. But, we all get 24 hours. Planning, and prioritizing, need to come into play. Saturday was a great example of how things can be when the weather cooperates. It was just a nice day to sit out in the shade, and relax. Relax, and let your mind wander. Let your body wind down and forget about all of the other commitments in life, and just take it easy. This week was actually very good for that as well.
One of the days that I took Zeus for a walk early in the morning, it was actually a little cool compared to the weather here lately. The fog was really thick over the lake and the golf course, and it was quiet. It just was a good time to relax and think…and Soothing…
My usual morning route is going by the lake. When the winds are calm, it is one of my favorite places to be. The birds are chirping. It is a great time to unwind, relax, and plan for the day. I would not trade it for anything!
Remember this! It is easy to get caught up in all of the pressures of life, but you have to keep yourself in mind as well. Take a deep breath, and just relax! It is amazing how much easier it is for things to fall into place when you remember this.
One of the other mornings this week it had been raining earlier, and a perfect rainbow came out over the lake. When you get scenery like this, you forget you are even out exercising. There is no comparison when it comes to where I would rather exercise at: outside, and along the lake, versus indoors on a treadmill. Indoors really does feel like work!
How true is this? The weekends just fly by, and the week drags on. So, make the most of your work day week, or week in general, and get out and move and enjoy the scenery. Let your mind wander, and think. You never know wheat ideas will develop, or how your plans can change…for the good!
So take a deep breath, start getting ready each day, and just go. Go exercise, but go and relax too. Here Zeus is helping Sarah stretch before we went running on Saturday. Even he knows he needs to learn to relax, and if you do, you will learn to enjoy life more! Take in what life all has to offer. All the adventures, new things to see, new things to experience. No two days are the same. Take advantage of them all!
You know there are going to be things that come up that are stressful, and just down right crazy. Accept it! Plan on it! Develop a plan for how you are going to deal with it, and if things are anticipated, then you know how to deal with it, and it won’t be such a big deal! Get in the exercise routine, and learn to go with the flow. Enjoy life, and appreciate all it has to offer. None of us know everything, so there is always something to learn. There is always something else to experience as well. Strive to Survive! Take a deep breath, and Just Relax, and enjoy the ride! Keep moving everybody!
There are many components to living a healthy life, but healthy eating and exercise are at the top of that list. So, what does it take to provide you and your family with healthy meals and regular exercise….with an already busy schedule? Here are a few tips to get you on the right track:
1. Drink water – Drinking enough water during the day will help you feel fuller at meals, clear out unwanted “junk” from your body, and can aid in weight loss. Aim to get at least 8 glasses (64oz) of water every day. Send a water bottle to school with your kids and also keep one with you throughout your day.
2. Get adequate sleep – Getting adequate sleep can be difficult with a busy schedule, but it is very important to provide proper recovery from exercise and to help manage stress and mood. It also helps keep you and your family focused throughout the day. Aim to get at least 7-8 hours of restful sleep a night.
3. Get moving – Try to get outside a few nights every week with your family. Exercise boosts calorie burn and promotes healthy bones, muscles, and hearts. Get active 30-60 minutes every day to maximize these benefits. Biking, walking, swimming, are a few ideas.
4. Prepare meals ahead of time – Grabbing fast food has become an easy way to fill up without spending much time doing it, but it is not a great option when it comes to overall health. Meal preparation is a great way to eat healthy while also saving some time during a busy day. You can control what goes into these meals, and will help cut back on eating fast food when in a hurry. You can also try batch cooking where you make a bigger batch of a meal, separate into smaller containers, and freeze. They are easy to grab and prepare in a pinch! Chili, casseroles, taco meat, and soups are great to try with this.
5. Spend time with healthy people – The people you spend the most time with have a large impact on your habits. Being around people with healthy habits will have a positive impact on your own personal habits. Along the same lines, your children learn from the examples you set for them. The habits they form now are habits they will have as they grow up. Make time to sit down and have meals together, engage in family activities, and involve your children in healthy living practices.
There are many pieces that go into living a healthy lifestyle and it is important for us to practice improving each one of them. Keep in mind that simple, small changes can lead to large benefits in the end! Focusing on lifestyle changes and improvements is key to success long term. If you would like more help improving you and your family’s nutrition, activity, and wellness, contact us today! -Kelsey Raml, MS, RD, LN
It’s hard to believe school will be starting again in about a month! It can be a difficult transition for kids on many different levels. One of the hardest aspects of going back to school is getting up in the morning. With young kids getting out of bed can be hard and getting them into the car to get to school on time is even harder. However, just because you might be short on time it is essential that kids get a healthy and nutritious breakfast. When kids eat breakfast in the morning it is setting them up for success throughout the rest of the school day. With their little tummies full they will be able to focus on learning and have the energy to get through until lunch. Here are some simple ideas that are quick for those morning when you are running late to ensure you set your kids up for success. Getting back into the habit of a healthy breakfast is a good habit to get back to now, to help the transition to school go better!
Piece of toast with peanut butter and milk
Low-fat yogurt with some fresh or dried fruit or granola
Apple slices and peanut butter
Cheese stick and cup of fresh fruit or 100% fruit juice
