by kelsey | Jul 31, 2013 | Exercise, Goals, Motivation, Wellness/Health
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No matter what time of the year it is, there’s always an excuse for not working out. In the winter, we complain about the snow, ice, and cold and in the summer we complain about the heat. There’s always going to be an excuse and the fact of the matter is, you just need to overcome those excuses and do it! Think about your goals and what steps need to be done to help you reach those goals. Break each step down and think critically about how you can overcome the barriers and be successful. It does take a little planning, motivation, and determination, but I guarantee you will feel great once you don’t let those excuses get in the way of your goals and success. Right now the temps have been a bit cooler so take advantage of it and get outside! When it gets hot again, you may consider taking your workout inside to a gym, mall (walking), or hit the pool for water aerobics or laps. Exercising early in the morning or later at night will also help as the temps are typically cooler during these times of the day. It doesn’t matter if you do 10 minutes or 40 minutes…something is better than nothing so stop letting your excuses get in the way of your success…just do it…you will feel much better afterwards! The time wasted thinking about it could be time spent doing it, so start slow and gradually work up your days and time to create a consistent workout schedule that promotes health and fitness! You CAN do it!
-Kelsey
by kelsey | Jul 16, 2013 | Diet, Exercise, Food, Weight Management, Wellness/Health
Like Dr. Dan, my Saturday included friends and fitness as well as I participated in the Beef & Eggs 5k along with many other South Dakota Team BEEF members and friends! “Team BEEF is a community of runners and health enthusiasts who recognize the nutrition benefits of lean beef and the vital role this high-quality protein plays in their training.” (http://www.sdbeef.org/teambeef.aspx). The Beef & Eggs 5k was one of our sponsored races this year and SD Team BEEF was well represented! It’s a great opportunity to do two things I love: exercise and promote the benefits of lean beef. Red meat tends to get a bad rap, but in reality, it’s an excellent source of protein and if you choose the lean cuts (there are 29!), it can truly be a part of a healthy and balanced diet.
Did you know that beef is 20% leaner than it was about 15 years ago? There are at least 29 cuts of lean beef which means they meet the government guidelines for lean, meaning each cut has less than 10g of total fat, less than 4.5 g of saturated fat, and less than 95mg of cholesterol (in a 3 oz serving). Here are some tips for you to make beef a part of your heart healthy meals:
- Look for key words such as “round” or “loin” …these are typically leaner cuts
- Choose 90% or greater lean beef. This means in a 3oz serving there is less than 5g of fat in it.
- Use healthy cooking methods such as grilling, broiling, baking, roasting, or braising. The less tender cuts can be marinated in a tenderizing marinade such as salsa or light Italian dressing.
- Trim the fat! Trimming the fat before cooking will help eliminate some of the fat from the cut.
- Cook with fresh ingredients such as lemon juice, peppers, onions, garlic, and herbs instead of adding extra fat to the cut.
- Practice portion control. Select the 3-5 oz serving over the 10oz.
Balance is key to a healthy diet, so be sure to include your fruits and veggies and whole grains along with your lean meat to create a healthy plate. As of a just a few months ago, all meat is required to have the nutrition content (label) posted by it in the grocery store. Be sure to use this when you’re selecting your cuts of meat and pay special attention to the total fat and saturated fat content. If you want to learn more about the benefits of beef and explore healthy recipes check out these websites: www.beefnutrition.org and www.beefitswhatsfordinner.com.
It was a hot and humid morning for a run (hence the red faces in the pictures!), but we had a blast together. My brother-in-law asked me why we chose to run 3 miles “for fun”…yes, it may sound weird that my friends and I met in Brookings to run together, but having something like this on my calendar keeps me motivated and helps me meet my fitness goals. Exercise has always been a part of my friendship with these girls as some of us competed on the SDSU equestrian team together, so it’s natural to run together! I also talked my co-worker and friend Lacey into running another 5k with me! Having some activities like this planned into your schedule is a good way to keep you on track with meeting your fitness goals and helping you stay fit. Don’t be afraid to try a fun run or 5k! There are all levels of runners and walkers!
-Kelsey
by Dan | Jul 14, 2013 | Exercise, Family, Motivation, Weather, Wellness/Health
Yesterday was the 29th Annual Kampeska mini triathlon…and it was one of the biggest yet for participants! We had great weather…minimal wind, but very humid, and by the time the run portion started, it got really hot. We got sprinkles on a few times, which helped out quite a bit. This was the first time for my son Nick, and daughter Molly, as well as my marathon training partner Steve. We got a chance to see one of Sarah’s college classmates, Lori, who came up from Brookings, to participate in her first thriathlon. Here we all are prior to the start.
We got to spend time doing a different adventure, and spend time with family and friends. It was a great way to spend the morning, and stay fit. One thing the triathlon does for you is you is spending time doing different types of execise so it is less likely to get bored with one specific exercise activity. We had a great time, and now we are talking about we are going to do this again next year! The summer is going fast, so continue to take advantage of the weather, and get outside and enjoy! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2118
by kelsey | Jul 10, 2013 | Exercise, Wellness/Health
With as long as our winters last, I certainly do not want to complain about the hot temperatures we’ve had lately, but I do want you all to practice proper procedures to ensure you do not suffer from any heat related illnesses such as heat stroke or dehydration. With the high temps and humidity, it’s extra important to make sure you get enough fluids! It is important to stay hydrated throughout the day, as it is too late, if you wait to get a drink when you feel thirsty. Especially for those older adults, it takes longer for them to feel thirsty even though they may be severely dehydrated.
Tips for getting adequate fluids:
- Keep a glass or bottle of water with you during the day so you can sip on it. Drink when you are thirsty and even when you are not thirsty.
- Drink more water instead of sugary beverages, milk and juice to avoid those extra hidden calories. Alcohol will increase your water loss. Plain water always works the best.
- Increase your fluid intakes if your diet is high in fiber, protein or salt.
- On days where you may be sweating alot or burning extra calories such as an all day softball tournament in 80-90 degree weather, or doing yardwork/landscaping in the heat all day…you may need to add electrolytes such as Gatorade or Powerade. I prefer G2 Gatorade as it’s lower in sugar, yet still has plenty of electrolytes. **Please note, these drinks are not necessary when you’re doing less than an hour of light activity or more sedentary activities as they just add extra calories and sugar.
- Consult with your doctor or dietitian if you are on a fluid restricted diet and would like further help with your hydration needs.
Use the above chart to determine your hydration level by the color of your urine.
-Kelsey
Graphic Reference:http://www.brownsburgathletics.com/images/urine.gif
by Dan | Jun 9, 2013 | Exercise, Goals, Motivation, Wellness/Health
The Watertown Area Running Club began again this AM. We are meeting at Jackson Park starting at 7AM on Sunday mornings. If you are free, please join in. Mileage can range anywhere from a few miles, to 6 or more miles. People can run at the pace they want, and as far as they want. It is meant to be more of a social gathering, so don’t let the thought of this scare you off. We may have other locations where we start change as the summer goes on, but for now, will leave here at Jackson Park. Please leave a message if you would like to join, or email me at dansar4@iw.net if you want to be notified of changes, or different plans as we expand on this over time. Otherwise, just show up! It is meant for getting out to exercise, and no pressure. Join us! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2083
by kelsey | Jun 5, 2013 | Exercise, Motivation, Wellness/Health
Happy National Running Day! It’s another day to raise awareness and celebrate physical activity, specifically running! I know running may not be for everyone, but I encourage you to do some form of physical activity today to celebrate! I am by no means a running fanatic or professional like Dr. Dan, but I do enjoy a good run or jog 3-5 days a week. Running is my time to meditate and clear my mind, while helping keep my heart and body fit. Since I live in the country, my runs are done on the gravel roads in the wide open spaces and there is nothing better than that! It’s peaceful and allows me time to focus on my goals and stay motivated. It’s my time and I know it’s only going to make me feel better and stay healthy.
I included a picture of my co-workers and I after the Hospital Hill Run this last Saturday. I first have to thank Dr. Dan for getting us all motivated and inspired to be more active. He is a real inspiration to us all…and if he can make time for activity, so can we! I am so proud of Lacey (standing next to Dr. Dan) who ran her first 5k! Lacey participated in STRIVE 2 Survive and decided to challenge herself by committing to running in her first 5k. The weeks prior to the Hill Run, she pushed herself to new limits with mileage and time to get herself ready. I committed to running it with her and I have to tell you, the buddy system works!! There were days I didn’t feel like going for a run (thanks to our lovely weather we’ve had), but I knew Lacey was counting on me so I had to do it. We’d check in with each other a few days a week to see how each other was doing, which not only kept us on track with our goals but kept us motivated.
Whether you’re walking or running, I encourage you to push yourself to new limits…go an extra block or two each day, push your time, add some intervals. If you aren’t motivated, find a buddy to help push you and think about the benefits of doing it…and then stay positive! If it was easy, everyone would do it…so expect bumps and challenges along the way, but those are only going to make you better and stronger! Keeping yourself active and creating new limits will help you stay healthy and fit inside and out!
In celebration of National Running Day, be sure to get up, get out, and be active! Make no more excuses…. get to it!
-Kelsey
Picture–Left to Right: Kelsey, Shelly-Dr. Larson’s nurse, Lacey-Dr. Likness’s nurse, Dr. Dan
