by Dan | Sep 25, 2013 | Exercise, Family, Goals, Motivation, Wellness/Health
My early morning run this AM marked the end of 6 years of consecutive daily execise! I began this goal on September 26, 2007. My initial plan was to see if I could accomplish a year in a row. I have to say, that first year was the hardest thing I have ever done! Now, it is habit. I plan for my workouts, and have had to learn to be flexible in the plan, and remember to just go out and move. I have many people to thank, including my training partners over the years. They include my dog Buddy; Tom Beaudry; Steve Hauck; all three of my kids, Molly, Megan, and Nick. But I owe the most gratitude to my wife, Sarah.
Without all of her help… the things she has helped finish at home, with the kids, whatever it took…so it helped allow me time to go workout. There is no doubt, this relationship is a team effort…with everything we do! I can’t thank her enough, and am so lucky and grateful to have her as my wife! She is always by my side, whether running with me, or cheering me on. This goal would not have been achievable, and would not be able to continue to go forward without all of the help she has given me.
Here we are on the bus going to Disney after just finishing the marathon. We have been able to do a lot things, and see many places over the years because of our interest in exercise, and staying fit. Hopefully the adventures still continue. Who knows how far this consecutive streak will go. At this point, it is now a habit, and will just plan on it every day like I have been. Hopefully, I will have Sarah at my side for the majority of it as well! Thank you Sarah! Love ya! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2191
by kelsey | Sep 19, 2013 | Family, Goals, Motivation, Wellness/Health
I apologize for my lack of posts the last week or so! It’s been a fun and crazy time for me and I am finally getting a chance to post about it! Our fall session of STRIVE 2 Survive started on the 10th and we have a really great group of people that we are excited to work with! They are all off to a great start by working on their diets, working on getting more activity, and taking those necessary strides to improve their health and wellness! The start of a new group is always exciting as we get to meet and work with more people and we all have one thing in common: the desire to learn more about improving our health and wellness!
The rest of my week was even more exciting as I celebrated my 10 year class reunion with my classmates from Watertown High School. It’s hard to believe we’re that old already, but we had a really great turn out and a blast catching up with everyone! This picture was taken by classmate Jenna Bakke Ryan, who so graciously volunteered her photography skills. I may be biased, but I think we look pretty good for 10 years post high school! 🙂
My weekend continued to be exciting as my mom’s family got together for a family reunion in her hometown of Madison. My mom is one of 10 children (two have passed away, so there’s 8 now) and since we are all getting older and families continue to expand, we don’t always see each other real often, which makes gatherings extra special, especially when my grandma will be celebrating her 87th birthday next month! Below is a picture of Grandma and most of her grandkids and great grandkids (we’re missing about 8 others!).
All of these special events serve as a reminder to celebrate life and live each day to it’s fullest. Take time to visit and catch up with old friends and family and most importantly take good care of yourself! Putting our health as a priority will help keep you healthy and strong and able to enjoy all of these great things in life! I know some may feel like eating healthy or exercising is a dreadful thing, but we have to adjust and learn how to make it more fun and enjoyable as these habits truly are the key to a long and healthy life! I hope I get to celebrate my 87th birthday someday too and I know making healthy lifestyle choices will surely help!
-Kelsey
by Dan | Sep 18, 2013 | Exercise, Motivation, Wellness/Health
Cross Country season is well under way, and last weekend the Watertown CC teams were in SF for the Augustand invitational. There were quite a few big schools from around the state there. If was great weather, overcast, light winds, and temp in the 60’s. Here is the girls team prior to getting ready for the start of their race. Getting loose and acting goofy! There is never a shortage of members on the girls team that don’t smile for the camera when they see one.
Now the boys turn. Here they are doing some high kicks, and wind sprints, getting ready for their race. The one thing about Cross County…each person not only competes as an individual, but also as a team. They work together, compete together, and support each other. Runners are unique individuals. You get to show how tough you are in the races, yet still have fun. Besides, it is a great way to still stay in shape once the high school and college days are over as well. There are always races going on, whether for competition, or just for fun. Take advantage of them, and the support you get from the crowds watching, as well as other participants in the race. You can walk or run. Just remember: Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2184
by kelsey | Sep 5, 2013 | Diet, Heart Health, Weight Management, Wellness/Health
According to the American Heart Association, one out of every three people in the United States is affected by heart-related diseases. There are many risk factors when it comes to heart disease including: excess weight, high cholesterol, and high blood pressure (to name a few). In addition to working with your doctor, you can minimize these risk factors by your dietary intake and physical activity.
For a healthy heart you want to consume a diet low in sodium, low in saturated and trans fat, and cholesterol. Challenge yourself to replace these with some of the foods and food components listed below:
- Fruits and Vegetables- Many fruits and vegetables contain fiber, which helps your body take in more nutrients, can lower cholesterol levels, aid in achieving a healthy weight. Fruits and vegetables not only contain fiber, but they also contain potassium and antioxidants. Potassium can help with blood pressure by blunting the effects of sodium on blood pressure. Antioxidants may help prevent disease and keep your body working properly.. At the grocery store, be sure to choose a variety of deeply colored fruits and vegetables like carrots, apricots, broccoli, beets, berries and kidney beans to maximize your intake of vitamins and minerals.
- Whole Grains-There are many components within whole grains which provide benefits. Whole grains provide fiber, vitamins and minerals, and antioxidants. To reap the benefits, aim for at least 3 daily servings of whole grains. On the label, look for the phrase “whole grain” or “whole” before the grain’s name. Some examples include: whole grain breads, cereals and pasta, brown rice, oatmeal and popcorn. Using a supplement such as ground flax seed (shown in the picture) is beneficial to improving total cholesterol and LDL cholesterol. You can work up to using 2-3 Tbsps/day for improved levels. This is often mixed into cereal, oatmeal, or used like granola with yogurt…you can also bake with it.
- Heart Healthy Fats- A diet of moderate fat intake is beneficial to your health. You can enjoy the healthy benefits by choosing oils and spreads rich in unsaturated fat, such as olive, canola, safflower, sunflower, corn, or soybean oils. Salmon, sardines, herring, trout, and tuna are terrific sources of the omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are types of polyunsaturated fats that may reduce the risk of heart disease. If you are unable to get fish into your diet, you should consider taking a fish oil supplement of 1-4g/day with at least 1g of DHA and EPA.
- Stanols and Sterols- These plant-based food components help block the absorption of cholesterol in the intestine, which has a beneficial effect on blood cholesterol. They are found in foods like corn, soy, wheat and some fortified foods like orange juice and yogurt. 1-3 grams of stanols or sterols are needed each day to see beneficial effects.
-Written by Morgan McLain, SDSU Dietetic Student.
by kelsey | Sep 4, 2013 | Heart Health, Wellness/Health
September is National Cholesterol Education Month and a good time to have your cholesterol checked. Whether you have high cholesterol of not, it is important to know what your cholesterol levels are and what you can do to help control them so you can reduce your risk of heart attack or stroke.
Q. What is cholesterol?
It is a waxy, fat-like substance that is produced by the liver and found in all cells of the body. The body requires cholesterol in order to work properly. Cholesterol is part of a healthy body but too much of it in your blood can be a problem. High blood cholesterol is a risk factor for heart disease and stroke, the, 1st and 3rd leading causes of death in the nation and 1st and 5th leading causes of death in South Dakota.
Q. Where else besides the body is cholesterol found?
It is found in some of the foods you eat. A heart healthy diet is recommended for reducing your risk of heart disease. This includes choosing healthy fats (olive and canola oil, soft tub margarines) over foods high in saturated and trans fats and cholesterol, lean meats, whole grains, low fat dairy products, and getting at least 5 servings of fruits and vegetables a day. It is also important to engage in regular activity (at least 30 minutes) daily.
Q. What is involved in a screening test for cholesterol?
A lipid panel or profile (blood test) is a series of tests done to measure the different forms of cholesterol and triglycerides (another form of fat) found in the blood. There are four major fat components that will be listed on your lipid panel:
Total Cholesterol – the total number of all of the fats you have in your blood.
LDL (Low Density Lipoprotein) – known as “bad cholesterol”.
HDL (High Density Lipoprotein) – known as “good cholesterol”.
Triglycerides – the most common form of fat found in the body. High triglyceride levels are associated with a higher risk of heart disease and stroke.
Q. What are the desirable or optimal cholesterol and triglyceride levels for people with or without existing heart disease?
Total cholesterol: Less than 200*
LDL (Low Density Lipoprotein): Bad cholesterol: Less than 100*
HDL (High Density Lipoprotein): Good cholesterol: 60 or higher is considered the best*
Triglycerides: Less than 150*
* (Reference – Centers for Disease Control and Prevention)
Your healthcare provider will interpret these numbers and tell you when and how often to have your cholesterol levels rechecked. Ask your provider for advice on how to reduce your risk.
Q. What are some common risk factors for developing heart disease?
High LDL (bad cholesterol)
Low HDL (good cholesterol)
High blood pressure (treated or untreated)
Physical inactivity
Obesity and overweight
Tobacco smoke
Diabetes
Age – increased age over 45 increases your risk for heart disease
Heredity – family history of heart disease.
Q. What should I do if I want to have my cholesterol levels checked?
Contact your Brown Clinic provider to schedule this laboratory test.
Q. Where can I find additional information about cholesterol and heart disease?
South Dakota Heart Disease and Stroke Prevention Program – http://doh.sd.gov/HDS/
American Heart Association – www.american heart.org
Center for Disease Control and Prevention – www.cdc.gov
National Heart, Lung and Blood Institute – www.nhlbi.nih.gov
Stay tuned to tomorrow’s post regarding the nutrition recommendations for cholesterol improvements!
-Kelsey
by kelsey | Sep 3, 2013 | Diet, Etc., Weight Management, Wellness/Health
Our fall STRIVE 2 Survive starts one week from today! We are really excited to work with another great group of people as we all work to become healthier. I have gotten several emails and questions about our program so I thought this would be the perfect time to give you some feedback from one of our previous participants. This participant “J” has lost about 40lbs by working with me individually and with the help of our 12 week wellness program STRIVE 2 Survive. We can always tell you what we think about the program, but I think it sometimes means more coming from an actual participant! Below is J’s feedback about STRIVE. If you’re trying to decide whether or not to join, I hope this helps you! There is still time to enroll and we do still have room, so if you have any questions and/or would like to enroll, be sure to contact us today! First lecture is next Tuesday, September 10th at 5:30pm at the County Fair Banquet Hall.
- What pushed you to join STRIVE?
- What pushed me to join Strive was because I was not only tired of being unhealthy (I was becoming pre-diabetic) but I was always in pain from all of the weight this was placing on my body, but it was also finally my time to take control of my life and to stop letting food be the one in control.
- What was your goal?
- My goal was for the healthy eating which helped with the weight loss.
- Have you met your goal?
- I feel I have met some of my first goals but I still have so many yet to do. I think I will always be a continued work in progress because when you reach one goal there are so many more to grab a hold of.
- What’s your motivation to continue?
- I am still very conscience of what I eat and the amounts of my calorie intake. I do allow myself to be naughty every so often instead of depriving myself because if I do this once a month then I do not become obsessed with the “Oh I can’t have that” mentality. I think if you totally cut yourself off you set yourself up for failure. At least for me this works. Say I decide to have a candy bar once a month then I take note of the calories and compensate with what I eat later or walk that extra 1/2 or 1 mile or so. I’m not super woman and I cannot cut myself off from everything and if I do have something I maybe should not have I do not think of myself as a failure. :)Strive has helped me alot. It has taught me about how to read labels on the food that I buy it has taught me about all the different kinds of food there are out there that are actually good for you (and they taste good also). I love the postings at County Fair that they have. I can take what I see there and shop at other stores. It has become such a habit with me now that when I go shopping I am always looking at the ingredients, calories, fats etc without even thinking about it. I take more time when I go shopping and not race through the store just grabbing whatever I see.
The Strive crew is pretty awesome also!!
- I love how I feel and how I look and just my all around mental change in how I look at life. I am so much happier now. I never want to go back to where I was. I read a quote that said: ” I may not be where I am going yet but I thank God I am not where I used to be”.
- If you could tell anyone about STRIVE 2 Survive what would you tell them?
- DO NOT WAIT IT WILL HELP YOU CHANGE YOUR LIFE!!!
- Do you want to share your personal story?
Yes by all means you can share my story. ” I am a 57 year old woman who in life made food my friend instead of making myself my friend.” So because of this I became a fat person. Yes I can say I was a fat person. I had tried so many times to lose weight and nothing ever stuck. Mostly this was because I was doing this for all of the wrong reasons. I was not doing this for me I was doing this for everyone else. After several attempts and several years of being overweight it was like a light finally went off in my head and it was finally my time. We tend to drown our emotions in food and I was very guilty of this. I am still considered fat by my BMI count but I am also so much smaller than when I started.
- Do you feel the program has a lifetime change for you?
- Strive will have a forever effect on my life, and all the teachers will have a forever effect on my life.
- Have you been in any other programs? How do you feel they compare?
- The only other program I have been on was with a different Nutritionist and even though she was a very, very nice person, I always seem to walk away so confused and because of this I ended up not staying on the program she had put me on. This was not her fault this was my issue because I just was not ready to make a change.
- With Kelsey I never left your office confused on anything and if I was not sure you took the time to explain everything to me. With you Kelsey you actually do care and you can see that in you and you can feel that in you.
- What do you think the highlight of the program is?
- I don’t know if I could single out just one thing that was the biggest high point. There were just so many. I enjoyed all the information you gave us and still give us, the show of care on all your faces on helping us do this. The fact that all of you are there to actually talk to us if we have any questions and you take the time to listen to all of our concerns and questions has meant alot to me.
- Would you tell a friend about us?
- I tell everyone! I wear your Strive t-shirt. I have talked to several coworkers about your program when they ask how I have lost all of the weight so far.
- How did you learn about STRIVE 2 Survive?
- My Doctor originally sent me to Kelsey to set up a weight loss program and through Kelsey I found out about the Strive program.
- As you know our ads for the program are on the radio, what could you tell the people listening if they are in doubt it could help them?
- Give Strive a chance. They will teach you how to read labels on the food you buy. They will teach you what is healthy for you. They will teach you so very much, and they are the real deal and care about you. What do you have to lose other than your bad health and weight. 🙂
-Kelsey
