by Dan | Apr 23, 2017 | Exercise, Goals, Heart Health, Motivation, Weather, Wellness/Health
We spend Saturday morning at Jackson Park as part of the Clean and Green activity picking up litter/trash. It was a great day out, warm, no wind. The Optimist Group was out as well cleaning up sections along the bike trail leading to Jackson Park. It is amazing how much garbage is out there each year, and how people cannot throw things into a garbage can, even when the garbage cans are right there for them! It was a great way to get an hour of walking in as well, and working on the legs doing squats and bending over while picking up the garbage. We had a good crew from the H2O Watertown Trail Committee.
We are doing good by picking up garbage and keeping the community clean, but we also got to get outside and enjoy the weather, and keep active. From Jackson Park you could look across at the other section of trail and see the Optimist group out cleaning up the section of trail that goes by it.
At the end of the hour, this is what we had collected, just in Jackson Park!
When you volunteer, you are not only doing good, but feeling good about what you do to help with the community. We all live here, and we all need to help take care of it…and we get some exercise as well!
By volunteering, you get to meet new people, take part in worthwhile activities, inspire others, be involved…and above all else…you get to make a difference!
Getting some activity out of it for our own benefit is just icing on the cake!
And then when you get done, you get to see how nice everything looks, the beauty in nature that is out there for all of us to enjoy. Just remember to do your part, and put garbage where it is supposed to go. If we all did this, we would not have to go out and pick it all up!
Make a difference…volunteer! Become a better you, and get exercise out of it as well! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3494
by kelsey | Apr 20, 2017 | Exercise, Weight Management, Wellness/Health
Have you ever wondered how many miles you have biked, run or walked on the Watertown Recreational Trail? This summer we want you to join the third annual Watertown Recreational Trail Challenge. Starting May 1 you can stop at the Park and Rec. Fieldhouse and pick up a tracking sheet that also has the mileage chart for the Recreational Trail on it. Keep track of how many miles you bike, run or walk, then at the end of summer by September 29 just turn your tracking sheets back in and we will tabulate who the three people are who have biked, walked or run the most miles and those three will receive awards and be recognized later in the month of October as the ones who put on the most miles on our beautiful trail system.
Dates: May 1 – September 29
Fee: Free
Location: All miles must be on the Watertown Recreational Trail
Contact: Jeremy with the Park and Rec at 882-6260
by Dan | Apr 16, 2017 | Exercise, Family, Goals, Motivation, Wellness/Health
Commitment is what we all need to begin challenges in our life, but we also need confidence to believe we can. The key component of all of this is that it needs to be fun as well. If it is not fun, we won’t continue with it. It would be like having another job, and who really needs to have another job? My daughter Megan is finishing up her senior year in college, having competed in swimming as a club sport. She had her final meet of her college career…going to Atlanta to compete in the national meet. She worked hard at it, but had a ton of fun doing this in her 4 years of college. This was her concentration prior to her event. But, she also knows how to have fun!
You need to stay relaxed before your events. The more relaxed you are, the more confident you can be that you are going to “go for it”!
If we don’t have fun at the same time, we will not do well. We won’t do what we are capable of. You have to believe in yourself, and once you do this, nothing can stop you!
You have to be ready to start. For many of us, the start can be one of the toughest things. For many of the rest of us, it hanging in there and continuing to work at it that is the tough part. If you believe in yourself, you will have a great start.
In this picture, my daughter Megan is the one arched all the way back with her head in the water already, while the other swimmers are still launching back. She had a great start, led by confidence and hard work.
The start is only the beginning…you have to keep going…keep pushing…going past our comfort zones, and pushing ourselves, sometimes past limits we are not used to doing. It may not always be comfortable, but when we do, the confidence that can develop from this is powerful!
You are going to work at it, get tired, push yourself beyond what you perceive as your limits. When you accomplish something like this, the benefits far outweigh the risks.
When you believe in yourself, you become unstoppable! And then, that is when…
Make your workouts fun! Make them unique to you. Do something you like, or you won’t continue with it. You will surprise yourself what you are capable of. Your goals become reachable, and your life is much more enjoyable, and fulfilled. Don’t let your mind hold you back. Your body is ready to go, it just needs that push that only your mind will help you with. Have fun, gain confidence…become a better you! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3487
by kelsey | Apr 12, 2017 | Cooking Tips, Diabetes, Diet, Food, Weight Management, Wellness/Health
This is a recipe Amanda Berckes, SDSU Dietetic Intern created. A healthy twist on homemade pizza! You can substitute the topping for your favorites if you don’t like the below options, such as switching the sausage for Canadian bacon or switching up the veggies. This recipe can save you 50-100 calories per slice compared to a typical slice of pizza and adds a bunch of really great nutrients. It is a favorite of her’s so enjoy!! -Kelsey
Homemade Pizza
Ingredients:
- 1 whole wheat thin 12” pizza crust
- ½ cup pizza sauce
- 2 tsp pizza seasoning blend
- ¾ cup chopped red bell pepper
- ¾ cup chopped green bell pepper
- ½ cup pieces or sliced mushroom
- ¼ cup chopped onions
- 6 oz lean turkey sausage
- 1 cup 2% shredded mozzarella cheese Directions:
- Preheat oven to 400°
- Lay crust on pizza pan and spread sauce on top
- Add seasoning and toppings
- Bake pizza for 6-10 minutes or until crust is golden brown along the edges
- Cut pizza into 6 pieces
Tips:
- Sprinkle a little corn meal on the pizza pan before putting the crust down to prevent sticking.
- If you prefer a crispier crust, bake the crust for 3-5 minutes before adding sauce and toppings.
- Sauté vegetables to soften them before adding to pizza.
| Nutrition Facts |
| Servings: 6 |
| Amount Per Serving: 1 slice |
| Calories 185 |
| % Daily Value * |
| Total Fat 7 g |
10 % |
| Saturated Fat 2 g |
11 % |
| Monounsaturated Fat 0 g |
| Polyunsaturated Fat 0 g |
| Trans Fat 0 g |
| Cholesterol 26 mg |
9 % |
| Sodium 248 mg |
10 % |
| Potassium 100 mg |
3 % |
| Total Carbohydrate 19 g |
6 % |
| Dietary Fiber 3 g |
13 % |
| Sugars 4 g |
|
| Protein 14 g |
27 % |
| Vitamin A |
20 % |
| Vitamin C |
66 % |
| Calcium |
17 % |
| Iron |
8 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. |
-Written and created by Amanda Berckes, SDSU Dietetic Intern
by kelsey | Apr 11, 2017 | Cooking Tips, Diabetes, Diet, Food, Weight Management, Wellness/Health
‘Tis the season for grilling!
Grilling is a fun and convenient way to cook, especially with the weather getting nicer. Cooking on the grill can also be a very healthy cooking method. Keep the following tips in mind to have a healthy and delicious grilling season.
- Go light on the sauces. Grilling and dipping sauces can be high in added sugar and/or sodium. Make your own sauce, add spices and herbs, or cut back on the amount of sauce used. Let the delicious flavor of grilling do its job.
- Choose lean protein sources. Fish and skinless poultry taste great on the grill and are typically lower in saturated fat than red meats. Meat and pork can also be good choices—just opt for leaner cuts and watch the portions. Choose “loin” or “round” cuts and meats that are 90-95% lean. The recommended portion size of meat is 3 ounces, which is about the size of a deck of cards.
- Choose a whole-grain bun instead of white for added nutrients and fiber. If you’re watching your calorie or carbohydrate intake, go with half of the bun or use a lettuce wrap.
- Cut up colorful vegetables (like bell peppers, mushrooms, zucchini, onions, squash, potatoes, carrots, etc.) and grill them on kabobs or in aluminum foil. Toss the vegetable pieces in a little bit of oil to prevent them from drying out and sticking to the grill.
- Fruits can be grilled too! Cut up fresh fruit and put them on kebabs. Choose firm fruits like apples, peaches, pineapple, pears, or cantaloupe. These fruits are less likely to fall apart or become too mushy on the grill. Bananas can even be grilled—just keep it in its peel to protect the banana’s soft texture.
- Don’t forget to clean your grill regularly. Failing to do so can cause food to stick to the grades, uneven cooking temperatures, and shortened longevity of the grill.
Written by Amanda Berckes, SDSU Dietetic Intern
by Dan | Apr 2, 2017 | Exercise, Goals, Motivation, Wellness/Health
In order to build up our endurance, stamina, overall energy level, we have to be willing to get out of our comfort zone. We are getting to the time of the year here where there are all kinds of exercise events coming up: walking, running, biking, swimming! Take a chance, and see what you can do. The next one coming is Saturday April 8…the Spring into Action 5K/walk, and will be in support of the upcoming Child Advocacy Center that is coming to Watertown to help child abuse victims.
The first picture is the Hospital Hill run/walk, taking place on Saturday June 10. It will be our 21st Anniversary of the event. Time to sign up. Some people get scared off by going to events like these, but they are the perfect way to get out and exercise, and be among a crowd of people doing the same thing. I have heard enough people say “if I do this I am going to die!” That is why you have to build up to it, then you will be saying:
Then you will be hooked! You will be on your way to becoming a better you! Here are other examples, this next one being at the SF half marathon event held in the Fall.
It is a great run, with great weather, and you often times meet up with friends! We also have the Lake Kampeska minin triathlon, featuring swimming, biking, and running, and you can do solo, or as a team. Take your pick!
The big thing to remember with all of these is it does not matter what your time is. Time is irrelevant. Go for the experience, the adventure…step out of your comfort zone!
Become a better you! Make a change. Incorporate the 3 C’s in life:
You have no idea what this change in your life can mean…what doors it can open up in your life, and how you approach life, and appreciate life. Be adventurous! Take a chance, make a choice, and make a change! Become a better you! Keep moving everybody! Next week I will show how to incorporate resistance activities into your activity routine.
Dr. Dan
Consecutive Exercise Day #: 3473
