by kelsey | Mar 26, 2015 | Exercise, Family, Motivation, Wellness/Health
Tomorrow marks the one year anniversary of my Dad passing away. It has been a tough year. I don’t think a day has gone by where I have not thought about him. It is surprising to me just how difficult this has been. He has taught me a lot over the years, and as I have stated before, he was part of the inspiration of my consecutive exercise streak. He had been riding a bike anywhere from 15-45 miles a day, and I wanted to see what I could do. He was very active his entire life, and did manual labor for his job, always lifting, moving. It has also been an eye opener going through pictures of how we have transformed over the years. This first one was about 1 year prior to his passing away.
This next one was when my daughters were being baptized 20 years ago.
This last one was when I was around 6 or 7.
We had great times as a family, and those memories I will have forever. We were always active together, whether our early years, or later years. I will be thinking of you lots tomorrow Dad! I miss you! I will remember those things you have taught me, and I will be like you…exercising until I no longer physically can. You have been a great role model, Father, Husband, Grandfather. As long as we have memories, you will always be alive in our hearts. Keep moving everybody, and enjoy the time, and the days you have, to enjoy life to the fullest, with no regrets!
Dr. Dan
Consecutive Exercise Day #: 2736
by kelsey | Mar 24, 2015 | Cooking Tips, Diabetes, Diet, Food, Heart Health, Weight Management, Wellness/Health
I couldn’t let the month of March slip away before celebrating one of the best parts of it: it’s National Nutrition Month! National Nutrition month is an annual event that reinforces the importance of developing healthy and balanced eating and activity habits. This year’s theme for National Nutrition Month is “Bite into a Healthy Lifestyle” which encourages all to develop habits of healthy eating and physical activity plans focused on eating less calories by making wise food choices and getting daily activity to help achieve a healthy weight and overall health, while reducing risk for disease. Fruits and vegetables are a great way to promote health and wellness while preventing disease. You all know this, but the doing it part, ie-eating 5 servings/day is typically missed and the majority are falling short in this area. To celebrate national nutrition month, I have included 20 ways to add fruits and veggies to your diet. This is something we all have to work at, including myself, so pick a few of these suggestions and give them a try! Strive to get 5/day along with a balanced intake of lean meats, whole grains, low fat dairy, and healthy fats. Balance, portion control, and moderation are keys to a healthy and successful diet!
1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.
2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.
5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.*
7. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.
8. Place colorful fruit where everyone can easily grab something for a snack-on-the-run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.
9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.
10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
11. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.
12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.
14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.
15. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
16. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.
17. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.
18. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with low-fat dressing.*
19. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden.
20. Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce.
http://www.eatright.org/nnm/handoutsandtipsheets/#.UyHnjs47Bw0
-Kelsey Raml, MS, RD, LN
by kelsey | Mar 18, 2015 | Exercise, Goals, Weight Management, Wellness/Health
I know with the snow this morning, you probably aren’t thinking about getting out to use the trail system for activity, but I am guessing you are probably wishing we were enjoying the warmer temps and nicer weather like we did this last weekend! The Park and Rec crew has already been out to the trails and working on cleaning it up and getting it ready for use. It’s a great part of Watertown and we want to encourage you all to use it, thus I wanted to inform you all of a great opportunity to utilize the Watertown trail system for exercise while participating in a challenge. Jeremy Herrboldt, adult and senior activities coordinator with the Watertown Park and Rec developed a really great program that is new this year. The details are below and it starts May 1st and runs through September 30th. This snow will be melting and the warmer temps will be coming back to stay soon, so be sure to check out this new challenge and get signed up by contacting Jeremy at 882-6260.
Watertown Recreational Trail Challenge NEW!
Ever wonder how many miles you have biked, run or walked on the Watertown Recreational Trail? Well this summer we want you to keep track and participate in the 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 30 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 be recognized later in the month as the ones who put on the most miles on our beautiful trail system.
Dates: May1-September 30
Fee: Free
Location: All miles must be on the Watertown Recreational Trail
-Kelsey
by kelsey | Mar 17, 2015 | Cooking Tips, Diet, Food, Heart Health, Weight Management, Wellness/Health
We had a great kickoff of our spring session of STRIVE 2 Survive last week! It’s always fun to start working with another great group of people all wanting to work on improving their health and wellness. I have said it before and will say it again…one of my favorite parts about the lectures is the great and healthy snacks County Fair Foods provides for us! These recipes are a must try!! The above picture is of Chicken Ceasar Salad. A great way to get your veggies and lean proteins all in one! Just be sure to watch the dressing! 😉
Crisp Cucumber Salsa
1/4 c is only 16 calories!! 🙂
Ingredients:
2 c finely chopped, seeded, peeled cucumbers
1/4 c chopped red onion
1 jalepeno pepper, seeded and chopped
1 garlic clove, minced or pressed
1 1/2 tsp lemon juice
1/4 tsp ground cumin
1/2 c finely chopped and seeded tomato
2 Tbsp minced fresh parsley
4 1/2 tsp minced fresh cilantro
1/4 c low fat Greek yogurt
1 1/2 tsp lime juice
1/4 tsp seasoned salt
Baked or whole grain tortilla chips
Directions: In a small bowl, combine first seven ingredients. In another bowl, combine the yogurt, lemon juice, lime juice, cumin, and seasoned salt. Pour over cucumber mixture and toss gently to coat. Serve immediately with chips.
Oatmeal Cookie
Ingredients:
2 Tbsp water
1 Tbsp ground flaxseed
1 c pitted dried plums, chopped
1 c chopped dates
1/2 c raisins
1/3 c butter, softened
1 egg
2 tsp vanilla
1/2 c unsweetened applesauce
1/4 c maple syrup
1 Tbsp grated orange peel
3 c quick oatmeal
1 c flour
1/2 c whole wheat flour
1 tsp baking soda
1 tsp ground cinnamon
1/2 tsp salt
1/4 tsp ground nutmeg
1/4 tsp ground cloves
Directions: In a small bowl combine water and flaxseed. In a large bowl combine the plums, dates, and raisins, cover with boiling water and let stand for 10 minutes. In another large bowl, cream butter and brown sugar until light and fluffy. Beat in egg, vanilla, applesauce, maple syrup, and orange peel. Combine all other dry ingredients together and gradually add to creamed mixture and mix well. Drain plum mixture. Stir in plum mixture and flaxseed into dough. Drop by tsps onto lightly greased cookie sheet and bake for 8-10 minutes at 350 degrees F.
All ingredients can be found at County Fair Foods! Enjoy!!
-Kelsey
by Dan | Mar 8, 2015 | Exercise, Family, Goals, Motivation, Wellness/Health
We all have those days when life just seems hectic, and we have no idea how we are going to get everything done. Take a step back, take a deep breath, and remember what is truly important. My recent vacation in Mexico was a perfect time for “reflection”, and relaxation. What is important to me? Here is number one!
I have said many times in public, and on this blog, my main reason for the consecutive exercise streak is to try and help me stay healthy, and be around longer for my family. Here is the love of my life. Words can’t express what Sarah means to me. I am going to enjoy having her as long as I can.
There was time there for relaxing, and just listening to the ocean, where I got to just sit back and realize what I truly have, and to appreciate it all even more. Forget about the little stuff, because in reality, it truly is “little”, and won’t mean anything in the long term. Here are some views I got to witness, and was able to sit back and really have some quiet time to be able to truly appreciate what I have in my life.
It was easy to watch all of this and just forget about all of those other little, trivial things in life. Don’t take the days we have for granted. We don’t know what the future is going to bring. Enjoy life to the fullest! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2718
by kelsey | Feb 5, 2015 | Cooking Tips, Diet, Food, Heart Health, Weight Management, Wellness/Health
In celebration of National Heart Month, I think it’s fitting to discuss the significance diet and activity play in promoting a healthy heart. Heart disease is the number one killer of Americans and affects both men and women. Genetics do play a role, however a heart healthy diet and and regular activity can help minimize the effects and complications of heart disease. Whether you have heart disease in your family or not, it’s still good to follow a heart healthy eating plan. Highlights of the diet include:
- Lots of fruits and veggies! I’m sure you already knew this one, but the benefits of getting your 5 a day servings of fruits and veggies are worth reminding you again. Most of us know this, the hard part is doing it. Try adding them to your meals, have fruit as a snack, get a double serving to help you reach this goal.
- Fiber! Fiber is very beneficial in combating heart disease. Incorporating more whole grains (and fruits, veggies, and beans/lentils) into your diet will increase your fiber and aid in heart health. Oatmeal, brown rice, wild rice, whole grain noodles, whole grain breads, and even popcorn are considered whole grains. Aim to get at least 25-35 g/day.
- Choose lean proteins. Decreasing the amount of saturated fat in your diet will help reduce plaque buildup. Choose white meat poultry without the skin, 90% or greater lean hamburger, fish, beans, etc….stay away from processed meats! Fatty fish such as salmon, tuna, herring, and trout offer additional benefits as they are loaded with healthy omega 3 fatty acids.
- Choose healthy fats. Incorporating more plant fats such as canola oil and olive oil into your diet and reducing your intake of saturated and trans fats has been shown to improve heart health. You want to choose foods that are lower than 5-8g of total fat per serving and <3g saturated and trans fat per serving. Choosing low fat dairy products will help reduce the amount of saturated fat in your diet as well.
- Hold the salt! Excess sodium can increase blood pressure and cause heart failure. Aim to keep your sodium intake below 2400mg/day. You can do this by doing more home cooking, avoiding boxed or packaged goods, cooking with salt free seasonings, and not using table salt.
- Exercise! At least 30 minutes of exercise a day has been shown to improve heart health. If you can do more, the better!
Making small changes or substitutions will help you have a healthier heart and reduce risk for disease. Reading labels is really essential to help you make good choices, so take some time in the grocery store and really examine the products to ensure you’re making healthy choices!
-Kelsey
