by Dan | Mar 4, 2012 | Exercise, Goals, Motivation, Wellness/Health, Winter
OK, so we have had some snow. The temperature went down, and the winds picked up, and then we got some more snow. But, it started melting already later today, and is supposed to be up in the 40’s the next couple of days. That is the good thing about this being March already, it won’t be long, and the white stuff will be gone, and we can be outside more again. Start getting fired up…nice weather is coming. When it does come, get outside and enjoy it.
We are not going to be having these piles of snow for much longer. So start getting ready, and get rid of our “piles of excuses”, and start thinking about how we are going to be more active this Spring. Make your plan now, and stick to it. You will feel much better. Keep moving!
Dr. Dan
Consecutive Exercise Day #: 1620
by Dan | Mar 1, 2012 | Exercise, Family, Motivation, Wellness/Health
Tomorrow starts the 2012 winter season state swim meet being held in Rapid City. Sarah took Molly and Megan today for this weekend. Megan has been on the swim team for the last 7 years, and absolutely loves it. She is the one in lane 4. Now, when it comes to sports, or exercise, you need to do what you enjoy doing. This is by far her favorite exercise, ever since she was little. When you enjoy your sport/activity, it becomes easy to keep doing it. For me, swimming is a struggle. I would much rather bike or run. It is good to have variety though.
With Megan on the swim team, she has become proficient in all 4 strokes, free style, back stroke, fly, and here doing the breast stroke (the one closest to you). I struggle just trying to do the freestyle. Megan is a good inspiration to me as well, showing that you earn what you work for. This will continue to be a good sport/activity for her to do to stay in shape as she gets older as well. Remember, do what you enjoy doing, or you won’t do it very long. Keep Moving!
Good luck this weekend Megan!
Dr. Dan (Dad!)
Consecutive Exercise Day #: 1617
by Dan | Feb 26, 2012 | Exercise, Motivation, Weather, Wellness/Health
Here is one of the views of the sunrise in Mexico when we would go out running. It was not hard to get caught up in the scenery, and it made the exercise almost effortless. This is vastly different from running or walking on a treadmill. It gets hard to focus and concentrate inside, and Sarah and I took advantage of this to be out. We need to do that here as well. Yes, there are days when the weather/temperature is terrible, and you need to exercise inside, but when it is nice, you need to get outside and enjoy it. We will have our days here again soon.
Here is one of the sunsets we saw. Nothing like a walk in the later afternoon, and taking in the sunsets. We did this everyday, and was one of the highlights of each day. Again, seemed effortless out walking. When the weather improves here, it can be the same here. Take in nature, enjoy the scenery, and get outside and enjoy life! Keep moving!
Dr. Dan
Consecutive Exercise Day #: 1613
by kelsey | Feb 23, 2012 | Cooking Tips, Diet, Weight Management, Wellness/Health
With Lent underway, many will be eating more fish in the next 40 days than they do all year round. Fish is a staple food in many parts of the world, but us Mid-Westerners have to work on this a bit as our typical meats are beef, poultry, and pork over fish. Fish is a great source of lean protein. Some fish have more omega 3 fatty acids than others which does offer additional heart health benefits. These fish include salmon, herring, trout, tuna, sea bass, and mackerel. Our area lake fish are lean sources of protein, however most of these fish (walleye, northern, etc) are not a rich source of omega 3 fatty acids.
A popular way to eat fish in the Midwest is breaded and fried. This preparation and cooking method can add a great deal of extra calories and fat. Next time you have fish, opt for the grilled, broiled, or baked without the breading as it’s much healthier for you!
Below is one of my favorite salmon recipes. You can visit the All Recipes website below for the exact recipe and can change the serving size to fit your needs individually.
Alaska Salmon Bake with Pecan Crunch Coating
Prep Time: 20 Min
Cook Time: 10 Min
Ready In: 30 Min
Original Recipe Yield 6 servings
Ingredients
- 3 tablespoons Dijon mustard
- 3 tablespoons butter, melted –can substitute olive oil
- 5 teaspoons honey
- 1/2 cup fresh bread crumbs—can use whole grain bread crumbs
- 1/2 cup finely chopped pecans
- 3 teaspoons chopped fresh parsley
- 6 (4 ounce) fillets salmon
- salt and pepper to taste
- 6 lemon wedges
Directions
- Preheat the oven to 400 degrees F (200 degrees C). In a small bowl, mix together the mustard, butter, and honey. In another bowl, mix together the bread crumbs, pecans, and parsley.
- Season each salmon fillet with salt and pepper. Place on a lightly greased baking sheet. Brush with mustard-honey mixture. Cover the top of each fillet with bread crumb mixture.
- Bake for 10 minutes per inch of thickness, measured at thickest part, or until salmon just flakes when tested with a fork. Serve garnished with lemon wedges.
Nutritional Information
Amount Per Serving Calories: 368 | Total Fat: 22.4g | Cholesterol: 91mg
http://allrecipes.com/recipe/alaska-salmon-bake-with-pecan-crunch-coating/detail.aspx
Enjoy!
Kelsey
by Dan | Feb 21, 2012 | Exercise, Motivation, Weather, Wellness/Health
The Mexico vacation was great, and even though we were on vacation, we found time to exercise everyday. The beach was a great place to run along, as you had the ocean and wildlife all around you, and it was very quiet. We would run in the mornings before it got to0 hot, and watching the sunrise was something to see.
It was not hard to concentrate and get motivated to get outside to enjoy the weather, scenery, and warm temperatures again. It extended for miles, and it did not take much to lose yourself by watching everything, and not even realizing we were actually exercising. It was great time together for Sarah and I, and was just was this doctor ordered. I will show other wildlife/sunrise/sunset pictures as I go forward, that if nothing else, to start getting motivated that Spring is close by, and even though this was in Mexico, it is time to fire up and getting for good weather coming soon here. Keep moving!
Dr. Dan
Consecutive Exercise Day #: 1608
by Dan | Feb 19, 2012 | Exercise, Motivation, Weather, Wellness/Health
Just got back from our week on vacation in Mexico. Great time, great weather. Ran on the beach everyday. Much different to get used to for running, but also went walking everyday along the ocean, barefoot, and was very nice. The beach extended for miles so you could just keep going. The scenery was great. Lots of pelicans around, always diving into the ocean to get food. They were great posers for the camera as well. Here one is coming in for a landing along the posts on the edge of the beach, where they like to hang out everyday at.
They made for great subjects, especially at sunset and sunrise. Never really even felt like we were out running or walking, or working at the exercise, when we had this kind of scenery all of the time to look at. Once again, I will take you on a tour of Mexico, and show some of the other scenery, and beach area where we would go running or walking. This would not be hard to get used to! Keep moving!
Dr. Dan
Consecutive Exercise Day #: 1606
