by Dan | May 6, 2018 | Exercise, Family, Goals, Motivation, Wellness/Health
Things in life don’t always go as planned. You make the best of them anyway. Even though things may not go as planned, it does not mean it was not a good thing. Act like it was planned! Act like you are coming across the finish line and have all kinds of energy left, and you met your goal, whether it was for distance, time, or just showing up! If you stepped out on a limb and signed up for a race or a walk, then have fun doing it, regardless of the outcome. Be grateful you even got to participate. Many people would love too, but may have a reason they could not, physically or otherwise. Take advantage of the fact that you got to be there.
The first rule to follow to “Believe in Yourself” is to “Be You”! Only you can be you! Nobody else is in your shoes. Nobody else has your life, your struggles, your stress. But they also don’t get to enjoy the good parts of your life! Only we as individuals can do that. Be grateful to yourself, be kind to yourself: Be You! When you believe in yourself, good things happen.
Last week I talked about my son breaking the 2 min barrier in running the 800 meters in track. The first time he had even broken 2 min, running a 1:58. He had another track meet Friday, Howard Wood, in SF. He broke it again, another 1:58! What is the difference now? Because he proved to himself that he could do it, and now he can go out and repeat. He believes in himself! Believe in yourself, and you will become unstoppable. Our bodies are capable of anything. It is our mind we have to convince!
Jenn, one of our run club members, and a friend, is on the far left in this picture. She just graduated yesterday with her masters for teaching. 2 years she spent doing this, all while working, running, being involved in races, being married, and raising 2 kids. How? She believed in herself. She believed she could do it. There is no question it was a lot of work, and a lot of sacrificing of other things, but she did it. Another individual who made a huge accomplishment in their life! As with all things in life, it you want it, you have to earn it. You can’t take your health for granted. You have to earn it, and work at it also.
Some things with exercise are not always easy. You have to learn to get out of your comfort zone, and to go beyond what you thought your limitations were. If you are not willing to push your limits, you have no idea how far you can actually go. Do you want to settle for something, or be the best you can be at it? The rewards are unlimited when you believe, and then follow through with actions.
You have to rely on people around you, your friends, and your family. When trying to work on exercise and a healthier diet it is much easier when you have help. Take advantage of that help, and then remember to return the favor to them as well. No one should have to struggle alone. We all have times when we need someone to help us through, to help motivate us…to help us get off of our butt and do something about it, no matter what the issue may be! Just remember, when you work at it, when you believe, when you can be you, things change…for the good!
Believe in Yourself! Be You! It is your life, and you are in the driver’s seat. Just make sure you fasten your seat belt! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3861
by Dan | Apr 22, 2018 | Equipment, Exercise, Family, Goals, Motivation, weight lifting, Wellness/Health
We may all be at different levels, but the bottom line is that we are all athletes! We were made to move, and some of us may do it faster than others, or longer than others, but if you get out and move, and push yourself more than you would need to do, or are required to do just to do your activities of daily living, than you are an athlete. We don’t have to be professional. We just have to move. Besides Family Medicine, I am also involved in Sports Medicine, and came across a definition here recently that I think sums this up the best.
For all of us who stay active, there are bound to be times when we get hurt, or develop pain. The majority of these are still temporary. The problems were are helping to push back, or avoid altogether (high blood pressure, diabetes, obesity) can last a lifetime. We all need to get out of our “comfort zone”. We all can achieve benefit from this. For my part, there is always things to learn about Sports Medicine. I was just at a 2 day conference in SF to learn more about this.
There are always new treatment plans, ideas, research, and literature to review. They had new updates on concussion protocols, surgery updates, therapy updates, challenges of getting people to get out and move, as well as challenges that we as health care providers face when dealing with people who get injured, and how to get them back to what they want to do. It is always a challenge, but one thing that helps me in my plans of how to take care of someone, is being a runner myself, I understand the mindset involved with this, and how much somebody wants to get back to their same level of activity. Very few of us our professional athletes, but we should all be recreational athletes. We all need to move. “Use it or lose it!” The best part of all of this is there is so much variety of different activities out there to do that we can ALL find something to get involved with.
Here are a bunch of our run club members out in my garage, the Reiflex Center, doing weight/resistance activities. It is so much more enjoyable doing this as a group. We all need to do something. That hidden athlete is in all of us, just waiting to come out. Specific weight goals, times challenges in walks or runs are not the ultimate goal. These goals may help though to keep us motivated to keep working on things, and to stay active and healthy. But, the ultimate goal is to live life to the fullest, to be able to spend time with our family and friends, and to continue to have good times, and make lasting memories. That is what it is about. Keep pushing that inner athlete in you. It is there! Some days may be harder to find than others, but the rewards that can come about are more important that any time or medal that you may get. It is impossible for each of us to know everything, and to do everything. Making an effort is a start, and something is better than nothing. Keep learning! Keep trying! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3847
by Dan | Apr 8, 2018 | Exercise, Family, Goals, Heart Health, Motivation, Wellness/Health
When it comes to kids, the best way to teach them is by example. You can tell them, try to explain to them, or better yet, try to reason with them (Ha!), but the best way to teach them is to show them. Show them by example. They will watch you, and it will just naturally rub off on them. If you are active, and choose good things in regards to your diet, then they will too. They will be like sponges, soaking it all up. Take advantage of those moments, and teach wisely. Sarah and I have always been active, so it was natural for them to start taking an interest in being active themselves. Here I am the morning after one of Grandmas Marathons, with my cheerleading girls giving me support. Of course, they were there for me during the race, and afterwards as well.
They were there for me cheering me on, so of course, as they grew up, and were active in sports, we were there for them as well. That is what families do. They support each other, cheer for each, care for each…they are there for each other! That is why it is important to take care of yourself. This way, you can spend more time with them, teach them…just be with them. We started early with the kids on activities.
We got a Burley to take behind our bikes, and to go walking with when the twins were born. This way we could get out and do things, and they got to come along. We all got to spend time together. We had this Burley for years, until they were all finally old enough to walk on their own, or ride bikes on their own. We got them involved with lots of activities: running, swimming, riding bikes, bowling. Anything to keep us moving. Here we are doing all these activities.
We were a force to be reckoned with as they were growing up. It was not hard to see them doing their activities. The T-shirts they would have for their activities covered their backs from one shoulder to the other!
You can make it work. You can spend time with each other. You can be active together. You can be a family together. Start when your kids are young, and continue as they grow older, and then, I hope, will do other events/activities as we grow older too. The running together already started this past January in Disney with my twins running their first half marathon with us. Those are memories I will cherish forever. By watching them take an interest in their own health as they grew up meant a lot to us. They learned by watching us. You should all do the same. Lead by example. The health benefits are too numerous to count. But, the most important part of all of this is that you get to make lifetime memories that you, and your kids, get to make for a lifetime. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3833
by Dan | Apr 1, 2018 | Exercise, Family, Motivation, Wellness/Health
How many of us have pets? If you do, you know how important they are to you, and that they at truly part of the family. When something happens to them, it can really disrupt the entire family. We had a recent scare with our Zeus. He had been limping starting about 6 weeks ago. Really mild first, then about 3 weeks ago, was constant. We took him to the vet, and had X-rays done. He is not the most cooperative when it comes to this, but they were worried that his femur was thinning, and was worrisome first for osteosarcoma…cancer. They wanted to check again in 3 weeks, and if it truly was this, it would be progressive, as this is very aggressive. We had been preparing ourselves for the worst. After all, it was getting worse as to how much he was using this during this past 3 weeks. Our appointment was Thursday this past week, and we did not think we were going to be bringing him back home…at all. It was a roller coaster 3 weeks. Tears were shed, the kids were all very upset as well. Well, we took him in, and had him sedated so we could get a more thorough evaluation, and better X-rays, because if we were going to have to put him down, we wanted to be sure. It was not an osteosarcoma! He had a torn ligament in his knee, and was going to require surgery, which we did. We were able to bring him home yesterday. What a relief. We were all thrilled to have our “family member” back home. Once he heals up, we will be able to go walking with him again, but our running days with him are probably done. That is ok! If we could not walk with him, that would have been difficult…he loves to do this. This would have been agony for Zeus if he could not go walking. Here are some pictures, of each of us, with Zeus, and how important he is to the family…how he is a part of this family!
Here I am the night before we took him in on Thursday, thinking he would not be coming home. He knew something was up as well for how we were all acting. He was trying to comfort us as well, even if he may not have known what was all going on.
Zeus is a part of this family. We felt terrible, and were trying to figure out how we were going to accept it if we had to put him down. Thank God that did not have to happen. We love Zeus! He is vital component of this family.
He is our friend, companion, training partner, home protector…there to cheer us up any minute of any day. He is not just a dog, he is a part of this family! The sign hanging up at the Vet’s office says it all, so I had to take a picture.
Pretty much says it all! We love you Zeus. We get to have you a part of this family yet, and hopefully for a long time yet! You help us Strive to Survive. If you don’t have a pet, you are missing out on more than words can describe. We are thrilled to have him remain a part of this family! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3826
by Dan | Mar 25, 2018 | Equipment, Exercise, Family, Goals, Heart Health, Motivation, Weather, Wellness/Health, Winter
What are you waiting for? I tell my patients this many times when it comes to getting ready to make a change in their life, and work on diet and activity. I hear all kinds of excuses: It is too cold; it is too icy; it is too hot; it is too wet; I have this big project to get done at work; as soon as things slow down with my kids activities; I don’t have enough time; trying to exercise costs too much; and on, and on, and on! Always an excuse. I hate to tell everybody this, but there is always something that will come up in your life that will get in the way. We are all busy. But, we all have the same hours in the day as everybody else. It is time to make a commitment, and get fired up about it!
This was me after finishing the Dopey Challenge at Disney in January…a 5k on Thursday, a 10k on Friday, a half marathon on Saturday, and a marathon on Sunday. This was me after crossing the finish line of the marathon. I did it! I set a goal, worked for, and completed it! We all need to set a goal. We all need something to shoot for, whatever that may be for all of us. We are all on a different level, and at a different stage in our lives. Only we as individuals know what each of us is going through. Nobody is in our shoes. You can either do something about, and keep complaining about your situation. Exercise is also a good escape mechanism. The weather is not always going to cooperate with us either, especially in South Dakota.
I took this yesterday as we got hit with out Winter storm, during the first week of Spring! Life, and weather, does not always cooperate. But, if we wait until the weather is perfect, we will never get started. It will just serve as another excuse. It was no different when our run group met this morning for our weekly run. As far as the weather, the cold, the wind, the icy roads, nobody really wanted to be out there. If we had all been on our own, we would have probably struggled, and ended up doing something else. Yet, we were there for each, and because of that, we all got out the door. We were held accountable to each other, which can really help you get started on things when it comes to exercise.
Life is not always going to be easy…having time to daydream, and look at the ocean, and forget all of our problems. This works good as a vacation, or a break, or as a means to get our heads back on, but it is not going to be everyday. Things in everyday life get tough. Who needs to watch any of the reality TV shows now? Just wake up and face your own day. I think that is enough reality for all of us. Who needs to sit and watch about other peoples problems. Don’t we all have enough of our own? We can sit and choose to just sit there and dwell on it, or get off our butts and go do something about it. Will it be easy? Ha! Life is not easy, but getting out and exercising is a great stress reliever as well, and it can sure make your day go better, and more manageable as well.
Of course, there will be days where you wonder if it is all worth it. It is work! You are going to get tired! But, you are conditioning your body to handle anything that may come your way. You will be able to handle it better…tolerate it better…and feel better as well.
There will be days when you feel like you are “sucking air”, or just having every last bit of energy feel like it is being “sucked out of you”. Do something about it! You are in charge of you…nobody else. Be in the driver seat, and take control. You only live once, so what are you waiting for?
Sarah went to Huron this weekend to spend some time with her mom. They spent it quilting and sewing, and they both love this. But this morning, when the rest of here in Watertown were going out for a long run (we are getting ready for the Fargo Half Marathon in May!), Sarah went out by herself, and ran it by herself. Facing the cold, the wind, on her own. She had us back here, knowing we were doing the same thing, but it is tougher by yourself. How bad do you want something? What are you waiting for?’
When all is said and done, you will be happy you did it. You will feel better knowing your accomplished something that many other people would not even think of doing. Bottom line, you have to give it your all! You are the one who will benefit. You will have more energy. You will get to spend more quality time later with your friends and family. Time to reach for the top…your top! Where that is only you will know. Just don’t settle for something less than your best. Be happy with you! So come on…what are you waiting for?
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3819
by kelsey | Mar 20, 2018 | Diet, Etc., Family, Food, Wellness/Health
If you ate today, be sure to thank a farmer! Today is National Ag Day! Consumers want to know where their food comes from, yet know very little about how food gets from the farm to the dinner table; in fact, most consumers today are three generations removed from the farm. For example, one thing consumers are unaware of is that milk travels from the farm to grocery store in about 48 hours. In addition, some criticize farmers because they use GMO (genetically modified organisms) seeds and hormones in cattle to promote growth. Farmers understand the science behind these products and why they should be used: by using them, they can use less water, less pesticide and herbicide, and produce enough yield to feed the world! Without these scientific advancements, we would not be able to feed the starving world! Farmers share the same values as consumers on many topics including those related to producing nutritious food, environmental stewardship and animal care. This is not a just a “job” for them, it is their life! Check out the information and facts below!
What Is Ag Day All About?
Ag Day is about recognizing – and celebrating – the contribution of agriculture in our everyday lives. The National Ag Day program encourages every American to:
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Understand how food and fiber products are produced.
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Value the essential role of agriculture in maintaining a strong economy.
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Appreciate the role agriculture plays in providing safe, abundant and affordable products.
Why Celebrate Agriculture?
Agriculture provides almost everything we eat, use and wear on a daily basis. But too few people truly understand this contribution. This is particularly the case in our schools, where students may only be exposed to agriculture if they enroll in related vocational training.
By building awareness, the Agriculture Council of America is encouraging young people to consider career opportunities in agriculture.
Each American farmer feeds more than 165 people … a dramatic increase from 25 people in the 1960s. Quite simply, American agriculture is doing more – and doing it better. As the world population soars, there is an even greater demand for the food and fiber produced in the United States. https://www.agday.org/promote
Here are few fun facts for you about agriculture in South Dakota include:
- 98% of farms in South Dakota are family owned and operated – in fact, over 2,500 South Dakota farms have been in the same family for more than 100 years.
- The average size of a farm in South Dakota in 2016 was 1,397 acres.
- The average age of a South Dakota farmer is 57 years.
- There are 46,000 producers in South Dakota on 31,000 farms or ranches.
- Each year, one South Dakota producer raises enough food to feed 155 people in the U.S. and abroad.
- South Dakota’s agriculture industry has a $25.6 billion economic impact each year. With more than 19 million acres of cropland and 23 million acres of pastureland, our farmers and ranchers are one of our economy’s key drivers.
- In addition to generating 20% of our state’s economic activity, production agriculture and its value added industries employ over 115,000 South Dakotans.
Here are some fun facts about dairy production:
- Milk takes about 48 hours to get from farm to store. Thanks to hardworking dairy farmers for making our food fresh & local.
- Between 1944 and 2007, milk production has quadrupled but emits 63% fewer greenhouse gasses, requires 90% less cropland and consumes 65% less water.
- Cheers to the dairy farmers working hard to make the milk behind our pizza!
- Take this 10-stop video tour to see how milk from real cows, on a Midwest farm, becomes dairy foods you love. Use your smartphone, tablet or computer for an insider’s view of dairy farm living: http://bit.ly/MidwestFarmTour
- Delicious dairy comes from local farms – see for yourself: http://bit.ly/MidwestFarmTour
Producing the food that you put on your table, truly is a labor of love and hard work, so in celebration of National Ag Day, I encourage you to thank our local farmers for helping put that delicious food on your table and the clothing on your back… and take extra appreciation of it!
To all of you that work in acres, not hours. We thank you!
Below are some pictures of my favorite farmers: my husband Adam and son Corbin! Ag is our life and we are thankful for all it offers us!
Beautiful summer day to check cows in the pasture and give them some mineral.
Combining beans with Dad.
Playing in the corn! Gotta scoop up that corn in his payloader!
Corbin is an animal lover!! He loves his baby calf here at the Black Hills Stock Show!
Checking out Uncle Ben’s pigs!!
-Kelsey Raml, MS, RD, LN
