by Dan | Feb 5, 2012 | Exercise, Weather, Wellness/Health, Winter
Spent the last few days out in Deadwood for the South Dakota Academy of Family Physicians annual conference/meeting. Weather was very good. Went outside to go running. They are not just hills out there, they are mountains. There was a route just outside of the hotel that was a little more off the main traffic. Started out 1 mile up, then 1 mile down, then back. Wow! I told Sarah I should have packed a rope to climb back up. Here is one going down. The only problem with this, is you have to come back up…
…Nothing like using muscles that have been in hibernation for awhile. Still sore. It ended up being a very enjoyable weekend. I ended up being chosen for a very special, very suprising award during this conference. I will talk about it in the next few days. Have a good week coming. Keep moving!
Dr. Dan
Consecutive Exercise Day #: 1592
by Dan | Jan 31, 2012 | Exercise, Goals, Motivation, Wellness/Health
Ever have those days when everything seems like it is busting out at the seams, and there never seems to be enough time to get everything done? Sure, we all have. Lately, it seems like it has been more often. Maybe it is the time of the year, and we can’t get out and enjoy the outdoors as much. For me, that is where exercise has helped me tremendously. It is my escape. It is time for me to do something I enjoy, and that reaps more benefits than may be first realized. But, the bottom line… it is time for me. Afterall, are we not all worth being able to have a little time for ourselves? If we don’t make sure that we take care of ourselves, who is going to do it for us? This is a picture of a rocking chair facing the lake, a very special place to me, near the Twin Cities. It is a great place to be quiet, think about things, and get away from the pressures of everyday life. We all need some of that once in awhile. We need to make the time for it, and in the long run, it will pay big dividends. Looking back at this picture brings back those memories. Keep this in mind for the future…when you need to have that time away…for you! Stay Active, and Enjoy!
Dr. Dan
Consecutive Exercise Day #: 1587
by kelsey | Jan 26, 2012 | Diet, Weight Management, Wellness/Health
Our society is always on the run and in a hurry and many are missing out on one of the most important meals of the day: breakfast! If you’re in a hurry and don’t have time for breakfast in the morning, there are still ways you can get some good nutrition to start your day off on the right foot.
First off, you’re going to want to consider calories. Usually we recommend meals have about 300-400 calories. The Nutri-Grain bar in the picture only has about 130 calories. So if that’s all you have for breakfast, you’re most likely going to be hungry again in a few hours. In addition to calories, you’ll want to consider the type of grain. The more fiber a product has, the better as it will provide satiety in addition to many other benefits (heart health, digestive health, etc). Your choice should have at least 2-3 grams of fiber and lower amounts of sugars. The next item on the label you should look at is protein. Choices with high protein will again provide satiety and stay with you longer.
There are many choices of complete nutrition that you could try such as a meal replacement drink like Ensure, Boost, or even a homemade smoothie. You could also try nutrition bars such as the Powerbars, Luna, Clif, etc. Another option would be to incorporate a few items. An example would be a whole grain granola bar, yogurt, and banana. All quick and easy to eat but supplying your body with a great source of nutrition. You could also try oatmeal in a to-go container and eat on your way to work. There are many options to get that most important meal of the day in, it just may take a little planning to begin with! Next time you grocery shop, explore the aisles and take time to read labels to help you start your day off right!
-Kelsey
by kelsey | Jan 24, 2012 | Weight Management, Wellness/Health
A new study published in the International Journal of Obesity indicated those children with an overweight father and a healthy-weight mother are more at risk for overweight or obesity. Those children who had a healthy weight father and an overweight mother did not significantly predict that child would be overweight/obese. This study also indicated those children with both parents being overweight have increased chances of becoming overweight themselves, compared to a child who has both parents who are at a healthy weight.
This study did not only indicate the important role a father has in the development of their child’s weight status, but also the relationship between parents and their children in relation to their weight. I thought this study was interesting to share with you as it truly shows how impacting parent’s habits and their lifestyle can be on their child.
In efforts to prevent obesity, it’s very important for parents to instill healthy habits in their children at a young age. The saying practice what you preach means a great deal with this relationship. Parents often get after their child to eat their vegetables, drink their milk, etc, however the parent should be practicing these habits as well! In addition, it’s important for the whole family to work on healthy habits together. Planning meals and snacks together based on the fundamentals of MyPlate is a good experience for the child to learn more about healthy eating. In addition to nutrition, it’s very important to encourage regular activity. Dr. Dan is an excellent example of a how a Dad can be a great role model to his kids in this area!
I included one of my favorite pictures of my niece Kate at the Children’s Museum in Brookings. Her parents have done a great job teaching her about eating healthy as she skipped all of the junk foods in the mock store and filled up her cart with fresh fruits and veggies. At age 3, she has a good start to a long and healthy life!
-Kelsey
by Dan | Jan 23, 2012 | Exercise, Motivation, Wellness/Health
This weekend Megan had a swim meet here in town, the Big Apple. She had to do the 200 meter breaststroke to qualify for her “all around swimmer” t-shirt, showing that she swam in every event at a swim meet this season. She ended up having to do a time trial in this, so basically swam the race by herself at the end of the meet.
As she was coming down each length of the pool, she had a group of her team mates screaming and yelling and cheering her on. They were all done with their events, but they hung around to cheer on a team mate. With encouragement like this, it makes the activity much easier. That is what a training partner does for you also. Whether it be your spouse, significant other, neighbor, friend, or a pet, like Buddy, you have someone to keep you going. Someone to help keep you motivated. It makes the exercise so much more enjoyable, and meaningful. Here they are cheering her on!
Keep motivating others around you. Show them by example. Keep moving!
Dr. Dan
Consecutive Exercise Day #: 1579
by Dan | Jan 16, 2012 | Exercise, Family, Motivation, Wellness/Health
This weekend we spent in Sioux Falls with the rest of my brothers, and my sister, and all of their families, to celebrate my Dad’s 80th birthday. I just talked about on the last post of mine about motivation being an inside job. Look no further than here for where I get my motivation and inspiration from. My Dad worked his whole life doing manual labor, and then has spent the last 16 years in retirement being an exercise maniac. He still rides his bike at least 10 miles a day, but was doing 15 miles. I don’t know if I have mentioned this before, but he would keep a log on a calendar about the bike rides he did, and would mark the day with an “X” on the calendar. At one point, he was 6 months ahead of schedule, so he was actually doing like 45 miles some days on the bike. He has always been an inspiration to me. His motto has always been…”you get what you work for, and nobody is going to hand things to you. So get off your butt, and get it done.” He always made sure he had fun doing it though.
We have had a lot of fun over the years, and I am so glad my kids got to know you, Dad. I did not get the chance to know my grandfathers, but my kids sure got to know theirs. We appreciate all of this time.
Be sure to spend time with your family, and the ones that mean the most to you. Once that time is gone, you don’t get it back. Remember to take care of yourself, and keep moving!
Dr. Dan
Consecutive Exercise Day #: 1572
