by Dan | Mar 24, 2011 | Exercise, Goals, Motivation, Wellness/Health
Anybody else getting really tired of Winter? Everywhere you go, people are talking about the weather, and how it is getting them down. The weather is getting us all down! When we get “down”, then everything else seems to slip too, especially our efforts to take care of ourselves. This is a time when you have to dig down deep to stay motivated with your goals, to stay focused on what is important, in the face of all of these outside challenges. I think it is time to focus on some motivational points to help keep our focus. Here is a view of one of the lakes out in the Black Hills this past summer. It is easy to just get lost in your thoughts when out looking/walking/hiking in something this nice and peaceful. Stay tuned as I concentrate on some other views/aspects/pictures to help get us, and me, through these weather challenges right now…
Dr. Dan
Consecutive Exercise Day #: 1276
by kelsey | Mar 23, 2011 | Cooking Tips, Diet, Food, Heart Health, Wellness/Health
Well it’s kind of hard to talk about grilling in the middle of this March blizzard, but I thought we can discuss it now so you can start preparing your refridgerator with tasty grill foods! Beef is a real common meal in my house as my husband and his family raise cattle. Red meat has somewhat gotten a bad rap with being linked to increased heart disease risk, however there are still very lean and nutritious selections of red meat that can fit into a part of a healthy diet.
Saturated fat is the type of fat that is naturally found in beef, thus we want to encourage you to choose lean selections to limit the amount of unhealthy fat you consume. Next time you’re shopping for beef, choose greater than 90% lean hamburger and look for key words such as “loin” and “round” as these are indicators you are getting a lean selection. For example, the sirloin steak is leaner than a t-bone steak. In addition, you may consider buying locally from a farmer/rancher to ensure you are getting quality meat. If you are looking for good recipes, I encourage you to check out the Beef Industry’s website at www.beefnutrition.org.
-Kelsey
by Dan | Mar 19, 2011 | Exercise, weight lifting, Wellness/Health
Sandbagging out at the lake all day. I guess that’s what filling/lifting/hauling 50 # bags of sand/gravel will do to you. We are all wiped out. My family from SF came up today, and we spent the day doing this. I call it the ulitmate workout. Everyone worked above and beyond. You start to figure out where your weak spots are when you are doing this all day. Hopefully it will all be of benefit. We all definitely got our exercise for the day today.
Dr. Dan
Consecutive Exercise Day #: 1271
by kelsey | Mar 17, 2011 | Food, Weight Management, Wellness/Health
Is snacking bad for me? No! Snacking is great to help you feel more energetic. The trick is to only snack when you are truly hungry, to choose your snacks wisely, and practice portion control. Most individuals need to eat something every 4 hours to keep their blood sugar levels steady. Having a small snack (100-200 calories) in between meals can prevent you from overeating at meal times as you won’t be as hungry or starving. Here are a few ideas for you.
▪ String cheese and whole-grain crackers
▪ Nonfat yogurt mixed with fresh fruit and granola
▪ Cereal and milk
▪ Cut-up fruit or vegetables with yogurt dip
▪ Whole-wheat pita filled with hummus
▪ Low-fat or whole grain corn chips with salsa
▪ Fat-free or whole grain tortilla filled with turkey, cheese, and vegetables
▪ Half of a bagel topped with peanut butter and banana slices
▪ Low-fat popcorn with grated Parmesan cheese sprinkled on top
▪ Fat-free pudding cup
▪ Handful of nuts mixed with a few chocolate chips
▪ Low-fat milk and 2-3 gingersnap cookies
-Kelsey
by Dan | Mar 16, 2011 | Exercise, Goals, Motivation, Wellness/Health
We are all waiting anxiously for Spring to come. Here Buddy just keeps staring out the window watching the snow melt. He can’t wait to be able to be outside on a regular basis again, without the snow and ice. Hopefully now we won’t all be have to be worrying about flooding now. We just got done going for a walk, and he was bouncing all over the place ready to go. Now, that is what a training partner will do for you. They help keep you going, keep you motivated, and help get you out the door even when other things need to be done. Thanks Buddy for helping me realize what things are important in life! Here’s to looking forward to good weather, and a great Spring!
Dr. Dan
Consecutive Exercise Day #: 1268
by kelsey | Mar 15, 2011 | Diet, Food, Weight Management, Wellness/Health
White, yellow, and brown produce contain nutrients that promote heart health and reduce cancer risks.
Fruits: banana, brown pear, dates, and white peaches
Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white fleshed potatoes, white corn
This wraps up the color wheel of produce. To help promote optimal health, we encourage you to choose a variety of colors when shopping for seasonal fruits and vegetables. For example, instead of grilled chicken and mashed potatoes, try topping your chicken with salsa, substitute a sweet potato over the white potato, and add a nice green salad topped with pear and strawberries! A colorful meal is not only visually appealing, but it also contains an abundance of nutrients and flavor!
-Kelsey
