by kelsey | Dec 20, 2018 | Diet, Food, Holidays, Weight Management, Wellness/Health
Healthy Holidays! Wait that doesn’t sound right, does it? We all know that it’s hard to stay healthy during the holidays that fill the fall & winter months. Halloween sugar followed by carb and calorie dense Thanksgiving, then non-stop Christmas gatherings with family, friends, & festive foods. Here are some tips to help you through the festivities.
* Don’t skip meals: continue to have a balanced schedule, even though you want to save your appetite for the BIG meal, still eat a small breakfast or lunch that is rich in protein, low fat, and full of fiber.
* Reduce butter & other fats: fats add extra calories, so reducing them will help to reduce amount of calories in the holiday meal.
* Focus on Mindful Eating vs Mindless Eating: eat because you’re hungry, not because everyone else is—think about your hunger and fullness, try new foods being served, but enjoy what you are eating.
* Go for nutrient dense foods: sweet potatoes vs. regular potatoes, veggie tray vs. cheese/cracker tray, fruit vs. cookie/pies.
* Take a walk with the family or do an activity together between the meal and dessert.
*Most of all- enjoy your time with your loved ones! Merry Christmas!
-Kelsey
by kelsey | Dec 19, 2018 | Diet, Food, Wellness/Health, Winter
As the official start of winter is approaching, I thought it was timely to discuss some of the healthiest winter foods. Winter is always challenging to get fresh produce at a reasonable price, but these top 5 winter foods are not only reasonably priced, but offer a great source of nutrients. Be sure to add them to your grocery list and include them in your meal planning!
1. Pomegranates: this heart-healthy food is rich in antioxidants that can contribute to improving blood flow to the heart and keep arteries unblocked.
2. Dark Leafy Greens: kale, chard, and collards thrive during the winter season while the rest of the produce section looks bleak. These greens are rich in vitamin A, C, and K. They are also an excellent source of folate.
3. Citrus fruits: limes, oranges and grapefruits are juiciest in the wintertime and can brighten up a dull winter. They are loaded with vitamin C. Citruses are a rich source of flavonoids like hesperidin, which is credited for boosting HDL (good) cholesterol while lowering LDL (bad) cholesterol and triglycerides.
4. Potatoes: they often given a bad rap for being one of the white starches along with white rice and white bread but unlike those starches, potatoes are a whole food and contain many beneficial nutrients. They have two excellent immune boosters – Vitamin C and B6—while also providing a good source of folate and fiber.
5. Winter Squash: comes in a variety from butternut to acorn to delicata and even spaghetti squash and they are all excellent choices in the winter. One cup of squash has 80 calories and is high in both vitamin A, C and K while also boasting a good source of potassium, B6, and folate.
-Kelsey
by Dan | Dec 16, 2018 | Equipment, Exercise, Goals, Motivation, Wellness/Health
I was riding the stationary bike Saturday morning, listening to music, and a song came on: “Meant to be”…I lost count how many times I listened to it. It kind of opened my eyes. I have not been running for 3 weeks due to injury, feeling sorry for myself, crabby, bored…and then this came on. And during this song, it kept repeating the same line: “if it was meant to be, it’ll be…”; and also, “See where this thing goes!”. It made me start to think about not being able to run, and the fact that I can still do something else…biking and swimming! It made me realize that I maybe not be able to run, but I don’t have some life threatening illness. I can still exercise. I am learning new things. And as far as swimming, this was probably the only thing that was going to force me to get to the pool otherwise. Maybe it is a blessing in disguise. At any rate, I kind felt a lot of pressure come off my shoulders yesterday, and put everything in perspective. Time to quit bitching about the fact that I can’t run, and take the opportunity for what it is…a chance to take on a new adventure. I can’t go running with Sarah, which will still be tough, but we are both exercising, we both have our health otherwise. Those times running together again later will just be that much better. It is just like the saying…”absence makes the heart grow fonder”. I will be looking forward to those days again even more!
Sarah got me this bike a year ago for Christmas. I am really getting to use it now! Ride while watching TV, or listening to music. The monitor screen even has scenic tours across the country, so it feels like you are actually riding your bike in different parts of the country! I had it set on the track session today to see how many loops around the track I made.
Here it is at the start…
And this is where it is at the end! An hour later…an hour of getting to think about my situation, and overall, it really is not that bad. At least not as bad as I thought! If it was meant to be, it’ll be! Make the most out of every situation instead of just dwelling on the negatives. I admit, I have been crabby for 3 weeks…just because I can’t run. What about those people who can never run? The people who have been raising money for charity with Team FARA for the last couple of years! I have got nothing to complain about. My situation will eventually improve. I need to appreciate this time for what it is, and take advantage of gaining new experiences. Maybe, just maybe, I will come to like swimming some day! (Choke, choke, gasp…sigh!) Who knows. I don’t like it now because I am terrible at it. The only way I am going to get better at it is by continuing to try, and I know without a doubt that if it was not for being hurt, and not able to run, I would not be at that pool as much! Guaranteed! So maybe it truly was meant to be! See where things go from here!!!!!
The endurance for the swimming is not there yet. But, I am learning something every single time I get in the pool. Mark and Jason both are great for giving tips…all of which are welcome. Jason has sent numerous videos as well on what to work on, how to breathe, the timing…all of it. Something clicks every time. I have at least passed the first obstacle on not dreading going to the pool so much as I did when I started. You would have thought I getting to line up in front of a firing squad at the beginning! Fear does a lot of things. Fear of the unknown. Fear about getting out of your comfort zone. Fear of taking on new challenges. I am learning you need to face those fears head on, or they will just stay in your head as fears. Always afraid because you never really gave it a try. That is what it is in general for anybody starting out to exercise…exercise of any kind. You have to get in a routine. It has to start to become natural. It has to become like running already has for me…something I love to do and don’t have to think about doing. Running gives me the time to think of everything else in life, and to get my problems solved. I don’t like it when I have to think too much, like I am with swimming now. “See where this thing goes…”
This picture is hanging up in my exercise room. It is there for a reason, and I need to start paying attention to it again. Success…A journey, not a destination! All of these things, activities, adventures are a journey leading to success. It is an ongoing forever journey. Nothing related to this while we are here should ever be a final destination. We always have something to learn and experience. Take it for what it is. Learn something new. Get out of your comfort zone. And when all is said and done, more likely than not, it was meant to be! Positive attitude going forward. I am done complaining about swimming. Have fun with it, and learn something. This may just open up the door for me to do other triathlons, and not just the one here…going along the shoreline. I will actually be able to swim in them! See where this ride goes!!!! Keep moving everybody, and see how it was actually meant to be!
Dr. Dan
Consecutive Exercise Day #: 4099
by kelsey | Dec 13, 2018 | Cooking Tips, Diet, Weight Management, Wellness/Health
The holidays are in full swing, which means festive food, and busy schedules. Many families are enjoying old traditions, or making new ones. Unfortunately also during these Christmas experiences, many people find themselves experiencing weight gain. Countless family gatherings and baking Christmas goodies all month are grounds for overeating, without any time to spare for exercise. By making few simple changes over the day, the holidays do not have to mean weight gain! Here are some simple tips to try out between traveling, parties, cooking, and company.
- An Early Resolution? – Rather than waiting for New Years to start a resolution, make it easier on yourself and gradually work up to your resolution by New Years. This will also help you to stay focused and maintain weight over the holidays, so you can see faster results after. If your goal is to lose weight, maybe you will try to walk two days a week now, and by New Year’s you will be built up to walking 5 days a week!
- Stress less about Exercise- Rather than stressing about shopping and cleaning this year, think of this as a time to multitask. Housework is one of the best ways to get in a workout over the holidays. Whether it’s moving around the kitchen while you bake, or vacuuming before company…it all burn calories! Shopping through the mall crowds, standing in line, and bringing bags out to your car all are positive experiences now that you can count it as a workout, right?
- Quality Time– Rather than taking away from family time to work out, invite your family to do something as a group. Wake up on Christmas morning and enjoy some yoga together before presents, or take the kids out ice-skating or sledding after the famous Christmas dinner. Just remember, building a snowman or looking at Christmas lights will also provide memories that last longer than the memories watching a movie would.
- Think Before You Eat – Eat until you are satisfied, not stuffed. If you find yourself overeating at one meal, go light on the next. Try to fill your plate with the lower calorie items such as vegetable dishes, and lean proteins, then take smaller portions of the rich foods. Eat slowly, socialize, and enjoy every bite!
Overall, it’s the holidays and you need to enjoy yourself! Don’t restrict yourself from family time and enjoying some of your favorite holiday foods, but be mindful and plan ahead! Stay healthy this season, then after the holidays, your mind and body will thank you!
-Kelsey
by Dan | Dec 9, 2018 | Equipment, Exercise, Family, Goals, Motivation, Wellness/Health
Well, it is now 2 weeks without running, and I honestly have not noticed anything different with my foot. I was hoping it would be around 4 weeks to get back to running, but may be more like 6 weeks or more now. I have to say, I am learning a ton with swimming, and maybe deep down this is what it was going to take in order to get me to swim better. I am taking a page out of my daughter Megan’s blog…swimming through life. She talks about her adventures, struggles, and accomplishments through her blog, and through swimming, like I do with running. But now the table is turned. I gave her pointers with her blog, and with her running, now she is giving me motivation and tips on swimming. I get a lot out of reading her blog as well, and would highly recommend it to everybody else as well! The aspect about swimming that is so foreign to me is the total concentration it takes for the timing of my breathing in conjunction with the arm stroke, and leg kicking. It is definitely all about timing. It is getting easier, and I am hoping as time goes, I won’t have to think so much about while swimming. That is what is so enjoyable about running…I don’t have to think about running, I can think about everything else in my life, and come up with solutions during that workout. I am like Forrest Gump…”I just like to run!”
It has been 2 weeks now, and I have swam 3 days a week. When I first started, I could not get across to the other side without stopping. I was in a hurry, and could not relax. Jason has been telling me and telling me, the whole thing is to relax, and go slower, and in the long run, you will become much more efficient. How true! My total distance the first day was 350 yards, and 3/4 of that was using fins! This last Thursday I could make it to the other side 8 times now without stopping, each of them one at time, and made it a total of 800 yards for the morning! It is coming. I am making progress each day. I still am constantly thinking of every movement, and the timing of my breathing, so by the time I am done and I am physically and mentally drained.
I am shortening the time I have at each end to rest. How many times I would hear from my daughter, and other people who swim, that running to them makes them feel “like a fish out of water”. Now I can safely say I feel “like a runner in the water”. They are completely different sports. Each takes practice. That is why I always tell people the best activity to do is the one you like to do, as that is the one you will stick with. No differences here either! For me, though, swimming is a lot like dealing with the struggles that come up each and every day. You have to keep focused, you have to concentrate. If you let your guard down, things start to fall apart, and you struggle. That is also what is great about Megan’s blog as well. I helped her come up with the title of “Swimming through life”, but she writes everything else. At this time, I am swimming through life, and can’t wait until I can get back to running through life again. With swimming, because you have to slow down, and relax, that is really what life should be like. It does not have to be this “hurry up” pace, and see “how fast can things get done”. Injuries in and of themselves are depressing, but you can learn other things from them. Take advantage of those opportunities when they come with the positives that they can bring. We always can learn something new. That does not mean it will be easy, and come naturally. But don’t give up! Keep “swimming” or “running” through life, just make sure you enjoy the adventure along the way.
Sarah has been coming with me to the pool at least once a week too. She does not like the water, so for her to do this, is great. It is another 45-60 minutes I get to workout with her, and spend time together.
Here she is by a bunch of the different type of equipment we can use to help get down some of those swim strokes. They really are helpful. The only way though that I/we are going to get any better swimming is getting in the water. So here is to “swimming through life”, one day at a time! Keep moving everybody, and never give up on yourself!
Dr. Dan
Consecutive Exercise Day #: 4092
by Dan | Dec 2, 2018 | Equipment, Exercise, Goals, Motivation, Wellness/Health
The recovery from injury continues. I thought I was just dealing with plantar fasciitis, but the pain was getting worse. So on MondayI had an x-ray taken, and sure enough, I have a calcaneal stress fracture. A stress fracture is a tiny crack in the bone, usually due to overuse, but it is still a fracture. I can tolerate walking, but no pounding from running or jumping. If I still had a lot of pain walking, I would have to be on crutches. I still have plantar fasciitis as well, but progressed also to a stress fracture.
The pain on the side of the heel is what was getting worse, and the Turkey Day 5k tipped me over the edge. I was limping for the next 3 days, so that is why I decided to get the x-ray. I cannot run for 4-6 weeks, and then will re-x-ray, and go from there. For someone whose favorite sport is running, this is very tough for me. Wednesdays and Sundays are gonna be the toughest. Those are the days run club meets for runs, and I cannot go. These run club days are not just about running, but they are a very important social time. It is forcing me to learn how to swim. No longer can I use the “Reiffenberger stroke” during the triathlon…stand up and run like hell! Some of the guys from run club meet multiple times a week to swim, so that is helping me get pushed out the door. Jason has been great with tips on swimming, and telling me about some you tube videos to help teach swimming, so I am learning about how to do this better. The first picture, and the next one, were me swimming this Summer in a mini-triathlon.
My stroke may not be too bad, but my head is not in the water! This is such foreign territory to me. I do not have to think about breathing while I run or bike, but I have to think about breathing with every stroke swimming. This injury is finally forcing me to get into the pool more often, and truly learn how to do it right. In the long run, this will be good for me. I am realizing already that even though I have not made it a full week off yet, how much I miss running!
The Wellness Center pool is great to go to, and for those of you who swim, or want to learn to swim better, take advantage of this. The only way things are going to improve is by doing it. I am eating my own words as I type this all out. I am just not a swimmer. My daughter Megan is a swimmer, and if I could swim half as well as her, there would be no stopping me. She is learning to run more, so I guess I can learn to swim. I can keep my exercise streak going as well. So bottom line, “Everything’s Gonna Be Alright!” Make no mistake, running is still my favorite sport…and always will be! I have to keep referencing my son’s shirt that he has. It pretty much sums it up!
Yep! Not running sucks! I have to find other alternatives instead of running. So besides swimming, I am on the stationary bike, and have been all this week. Next week I will try alternating with the elliptical. It still has more of a running motion, but not as much direct pounding. I purposely laid off of it this week to try and really let this calm down.
If nothing else it is teaching me to be patient. There are other alternatives of doing exercise, and ones that can be done when you are injured. Just because of an injury does not necessarily mean you can’t do anything. That would just be another excuse. We all otherwise have plenty of excuses not to exercise. It is time to come up with excuses to exercise, including different ways of performing exercise. In the long run it will make me appreciate running even more. To all of my run club friends…hold down the fort while I am unable to be there. I may not be there physically, but I am definitely there in spirit, and wishing I was! Keep going. Just remember, even on those cold days, wind blowing, rainy or snowy days, even a bad day running is better than not running. I would trade any of this to be back out running with all of you. Hopefully I will continue to stay in running shape so I can pick up where I left off. And…learn how to swim in the process. We all have things we don’t know, or need to learn about, so take advantage of those times when they come. Things happen for a reason. Keep your head up…in this case with swimming, keep my head down…and keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 4085
