by Dan | Oct 25, 2018 | Exercise, Family, Motivation, Wellness/Health
This past weekend a group of us from the Watertown Area Run Club took an adventure out to Denver to do the Rock N Roll Half Marathon, and 5k. Amanda, Jill, Paula, Sarah, and I, and Tom, who originally was going to run, but could not due to injury, but was out there to help cheer us on. We originally had thought this would be a time to get away to some where different, and run a bigger race. A bigger race it definitely was, but it evolved into something bigger than even we imagined. As we were getting ready the week or 2 before this race, we decided that we should wear our Team FARA shirts, Friedereich’s Ataxia Research Alliance, the cause we were running for in the Twin Cities last year, and show our support in Colorado. We had so many people asking us during the 5K what FA was, and of course we told them! We decided we had not sweat enough in the 5K race that we should all wear them again the next day for the Half Marathon as well. We lost count how many people asked us during the Half Marathon what FA was! It was a great way to help spread the word. Again, FA is an autosomal recessive inherited disease that causes progressive damage to the nervous system. It can lead to gait disturbance, scoliosis, heart conditions, and diabetes. It is progressive, and eventually a wheelchair is required for mobility. Its incidence in the general population is one in 50,000 people, and we had 4 in Watertown alone! There is no cure at this point, but research is working hard at trying to find that cure. Whether by raising money, or spreading the word, both help. Amanda will be running in New York in the Marathon next month raising money for the cure. When we got done, one individual, Paige McFarlane, came up behind us in her wheelchair to thank us for running for FA. She has FA, and was working the Half Marathon. She was so appreciative, and wanted to have her picture taken with us. That alone made the effort totally worthwhile! This is why we do this!
Even the day before the 5k on Saturday, this overall plan we were thinking of was evolving as the day went. Originally we were just going to wear the shirts in the 5k. But the response we got that first told us we had to wear them the next day too. After all, we are runners. We may sweat, but we don’t stink! Of course we were going to wear the shirts again!
Our rock n roll team was ready to take on anything. It also helped us complete the races. If we got tired, we just thought of those people with FA who cannot run, but wish they could. That was all the motivation we needed.
Sarah and I got to spend some time getting away as well, and yet were still working towards a good cause! I think our finish line photos of Jill, Sarah, and I coming in together pretty much summed up the weekend!
We were joining together for the cause, and we were going to finish together as well. It turned out that helping to spread awareness was really the reason for being there. That in and of itself made the weekend one to remember.
Together we will find a cure. We will help Danny and Ryanne here in Watertown, and Paige in Denver, and to all those other people afflicted with FA in the world. Keep raising money for research. Keep spreading the word so people are even aware of what this is. Keep running and moving because we can. Don’t ever take that for granted. We don’t know when that may change for us. Running races are fun…running for a cause is even more fun…regardless of our race times! Thanks for an amazing weekend Sarah, Jill, Paula, Amanda, Tom, Sue, Kristina, and Mike. Tom you will be running with us next time! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 4046
by kelsey | Oct 23, 2018 | Diet, Food, Weight Management, Wellness/Health
It’s that time of year again. Not only are the aisles of Wal-Mart strewn with witch hats, zombie make-up and fairy wings, but of course there is the looming aisle of Halloween candy. It can be easy to over indulge on treats this time of year. Most of the candy passed out to trick-or-treaters comes in “fun size” or “mini” portions. However, looks can be deceiving; people often believe that since they are smaller in size, more can be consumed. Calories from Halloween candy can quickly add up. For example; 3 mini snickers bars pack 300 calories. To burn off that many calories you would have to walk at a brisk pace for 1.5 hours or run for 40 minutes.
Fortunately the 31st of October doesn’t have to mean automatic weight gain. Try waiting until the day before to buy treats to pass out. You will be less likely to feel the need to nibble if you don’t buy it a month ahead of time. Keeping it out of sight, such as up in a closet you rarely use, can help you forget that it’s even in the house. The biggest challenge with Halloween candy is the leftovers. After the trick-or-treaters have come and gone we are often left with the reality that we stocked up for 400 doorbell ringers, and only got 15. Buying candy that you don’t like is an easy way to keep you from eating it both before and after the holiday and you can always donate it to get it out of your house. Below are some healthier options to pass out next week!
Halloween the Healthy Way….treats/prizes to try:
Sugar-free gum
Boxes of raisins
Animal crackers
Pretzels
Trail mix
Fruit snacks
Lollipops
Non-Candy choices: stickers, small toys, erasers, etc.
Pictured above my busy bee Corbin last year. Be sure to check back to our blog on Halloween for this year’s costume!
-Kelsey
by Dan | Oct 18, 2018 | Exercise, Family, Motivation, Wellness/Health
Last weekend Nick took me to a Vikings football game at the new US Bank Stadium for an early birthday present. It was the first time I had been inside their new stadium. We made a weekend out of it. It was a great weekend! Time to talk…about football, music, school, exercise…life in general! The football game is what brought the memory together, but it was not about football! There is no question that football, and in particular, the Vikings, has brought a lot of memories to our family over the years.
Even when Nick was little he was wearing his Vikings attire! We went to quite a few games when they were younger. All bringing back good memories.
We even had our Christmas card the one year with us all wearing our Vikings jerseys!
There is something about the atmosphere of being at the game…the fireworks going off at the beginning, all of he cheering, fans screaming!
I took a picture of Nick against one of their walls in the new stadium…
Honor the game! But more important, honor the memories that have come about from all of the times we have had over the years cheering them on. You develop a common bond that we have in common. It is not about football…but football brought those times together. That is what was fun. That is what will have a lifetime of memories. It was a great weekend to spend with Nick. Hopefully, we can do this more often…I can spring for the next game! Time really does go by fast. As you can see by the pictures, we have been having some kind of bond with the Vikings for years. If that is what helps bring us closer together at times, then so be it. Spend time with those who matter to you in your life. Have lasting memories to share forever. It has been fun over the years. I just keep telling myself…”It is not about football”…Have a great week coming. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 4040
by Dan | Oct 7, 2018 | Exercise, Family, Motivation, Wellness/Health
Yesterday was our 28th wedding anniversary. It seems like yesterday when Sarah and I said “I do”! A lot of things have changed over the years, but the one thing that has not is much I care, and love, Sarah. I thought I was in love that day, but little did I know that was just the beginning. That love has grown so much over these years that I cannot imagine my life without her. We have raised a family, gone on many adventures, and have a passion for exercise and running that has truly been our bond together over these years.
We have been biking, running, walking, hiking all of these years. Here we went back on to where we went on our honeymoon at Estes Park, CO. We spent many times hiking the Rocky Mountains, and have gone back 2 other times and relived that honeymoon as well. We have been in many races together, and separately. We may have run some races separately, but we were there together in all of them!
Here 2 years ago Sarah is patiently waiting for me to finish the Twin Cities Marathon! It was a struggle for me to finish that day. But I knew she would be waiting for me at the finish line, and she was.
I kind of collapsed in her arms at the finish. Tears of joy from me at that time. I knew she would be there, just like always. Supporting, cheering, and many times now, running with me. No other words to describe that kind of a relationship…a relationship that gets even stronger over time.
We have run many races together, and here our friend Cory Ann took one of us in the Brookings half, and we saw her, so of course, I put my arm around her as we ran and smiled! That is what life has been. Doing things together, supporting each other, good days and bad days. I can think of no one else I would rather be with.
Now that the kids are grown and out of the house, we are planning on what our next adventures will be. We don’t know what they will be yet, but guarantee if will involve races, and places we have never been to yet. Many more adventures to go and experience together, and hopefully we will have this for years to come.
It may have been 28 years ago yesterday where we said “I do”, but the lifetime adventure is where it is at. The adventures and lifetime memories only get better, and running and exercise has been that strong bond between. What are you waiting for? It is never too late to start. We can all move, and do something. Start making some ongoing memories for you as well. The biggest limitation is not your legs, but your mind! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 4029
by kelsey | Oct 3, 2018 | Diet, Food, Wellness/Health
October is Breast Cancer Awareness Month. Many of us know of someone who has been affected by breast cancer as it is the most common cancer in women and more than 230,000 women are diagnosed with breast cancer every year in the United States as stated by the American Cancer Society.
It is important to recognize some symptoms of breast cancer. The most common symptom is the presence of a painless lump in the breast area. Less common symptoms include swelling, tenderness, skin irritation, redness, or nipple abnormalities which may include ulceration or discharge.
Factors that increase the risk of developing breast cancer include the onset of menstruation before age 12, menopause after the age of 55, not breastfeeding for at least one year, not having children, or having children after 30 years of age, and having a high body mass index.
Increased body weight in postmenopausal women who are not taking hormones increases the risk for developing breast cancer. The more fat cells you have, the higher your levels of estrogen in the postmenopausal period, when your ovaries are no longer producing estrogen. Moreover, overweight women have higher insulin levels, and insulin may promote breast tumors.
Nutrition Tips for Cancer Prevention:
Fruits, vegetables, and whole grains are great sources of antioxidants and phytochemicals. Antioxidants and phytochemicals play a role in cancer prevention. Carotenoids is a type of antioxidant that is found in red and yellow produce. Some examples of foods that contain carotenoids are carrots, pumpkin, winter squash, tomatoes, citrus fruits, and red sweet peppers. All dark green vegetables contain nutrients that protect against cancer. Good sources of dark green vegetables include spinach, asparagus, bell peppers, broccoli, brussels sprouts and kale. An additional benefit to eating a well balanced diet that includes a variety of fruits, vegetables, and whole grains is that it promotes a healthy weight. Maintaining a healthy weight will help you to decrease your risk of developing cancer. A helpful tip to remember is that the more colorful the fruit or vegetable, the more nutrients it contains; so pack your plate with colorful choices!
Be sure to mark your calendars for Running’s Ladies Night Event October 18th from 5-8pm! It is an awesome event supporting and promoting the fight against breast cancer!! Our radiologist Dr.Gwen Schaunaman will be at our clinic booth to visit and answer any questions about our 3D mammography and diagnostic testing we do here at the clinic. Be sure to stop by and say hello!
-Kelsey
by Dan | Sep 30, 2018 | Exercise, Family, Goals, Motivation, Wellness/Health
This week the consecutive exercise streak began its 12th year! I have been off on my counting over the years, and so I double checked with an app the number of days from 9/26/07 when my streak began, until today, and I was off by 14 days in my counting. My actual consecutive days of exercise as of today is 4022! The important part is the day I started, so I guess I can allow myself some leeway of not having the number of days right over that time period. It has been fun, but it has also been work. The first year was still the hardest, and the now the rest is habit. I still have to plan at the beginning of each week when I plan on working out each day that week. It is still work, and takes a commitment on my part to stick with it. Many obstacles have gotten in the way over the years, including illness and some injuries, but nothing severe enough to bring the streak to an end.
Weather definitely plays a part when you live in SD! Rain, snow, ice, below zero temps…but what it boils down to if I were to miss is that it would just be another excuse. Once the excuses start, it is very hard to stop. You just put your head down and dig a little deeper.
Some days are tougher than others, but I have learned to hang on. I made this commitment to myself, and it was, and is, important to me. That I guess is really what is important. My goal of telling everybody I see every day that they need to work on their health by working on their diet, and trying to exercise, at least I practice what I preach! If you want it, you have to earn it!
I have had many training partners over the years, both 2 legged and 4 legged. They have all helped me to stay motivated to keep going as well, and hopefully the same as occurred in return for them. We all need help at times, so if it is ever offered, then take advantage of it. That day will come when you can return the favor. So, with that…
…the consecutive streak, just like the races, will continue. Every day is a new record. As long as I am in control, it will continue to keep going. Other things make it easy to keep this going as well.
When you work out, or exercise for a purpose, especially when it can be to the benefit of someone else, is always a motivating factor!
The friends made along the way has become priceless. Running is what brought all those relationships together, and we all work together to keep each other going. No task is too large when you have a automatic group of support backing you up along the way. Feel free to join us anytime, and if that does not work for you, then create your own support group that will work for you. Maybe you are tired of waiting for someone else to start it, so you start it! It has to start with, and by, someone! What are you waiting for!
I am planning on having a lot of running adventures with Sarah over the coming years. I have now ran in 33 of the 50 states, so now have to start hitting some of the rest of those states so that I can say I have been in all of them! There is always something to strive for. What is it you want? What are your goals? Have you told anybody else your goals? Make those goals known. When somebody other than you knows them, you become even more committed to making them a reality. What are you waiting for? Keep moving everybody…and have fun along the way!
Dr. Dan
Consecutive Exercise Day #: 4022 (after having those days in I miss counted)
