by Dan | Aug 8, 2013 | Equipment, Exercise, Goals, Wellness/Health
This afternoon was a perfect day to go for a bike ride! Nice temps, not too windy. Very quiet. Sarah and I are getting ready to participate in the Gran Fondo tour de Prairie. I will be doing the Gran Fondo, 104 mile bike ride, and Sarah the Gran Medio, 68 mile ride. We will be riding as medical personnel on the course. This is a lot different from a marathon. I feel OK that my legs will be fine, and cardiovascular wise, will be fine. The main issue will be my butt! I did a 50 mile ride this afternoon, and it took me 3 hours and 4 minutes. Half way! That is a lot of sit time. I just made some adjustments to my bike, and the best one was…
…a new bike seat! Boy, has that made a huge difference already. Keep in mind for anybody who still wants to register for this. You can get on the web site of the Watertown Bike Club. There is an icon in the top right corner. There is the 104 mile ride, the 68 mile ride, which Sarah is doing, and a 30 mile ride. Registration deadline is Aug 12, and the event is saturday, August 17, start and finish at the high school. It is a great way to exercise and see the sites of South Dakota.
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2143
by kelsey | Aug 7, 2013 | Exercise, Wellness/Health
Beret Ohm has asked me to share this information with you all regarding an upcoming event about women and fitness!
The Fallout Shelter Martial Arts & Self Defense, along with help from numerous Watertown Businesses, is sponsoring a FREE event for Women and Girls on Personal Violence Protection, called Fight Like A Girl. The Event is August 14 in Watertown at the Event Center. Registration is at 6:30 and the seminar starts at 7:00 and runs until 9:00. This is the third time we have brought the fight Like a Girl Seminar to Watertown.
We are very excited to have Kym Rock coming back to SD. This is Kym’s 4th trip to South Dakota. Kym has completed seminars in Watertown and at SDSU. Kym does seminars around the United States and she is currently scheduled for a numerous seminars including Washington DC and Australia later this year.
We believe that women’s health not only comes from the inside and how you take care of your body thru exersice and eating the proper foods, it is also about living a safe and secure life style. And having the tools needed to protect ourselves, and grow our confidence and teach our childern the same things.
Feel free to contact Rich or Beret at the Fallout Shelter for more information. We can be reached via email fightlikeagirlsd@gmail.com or at 605-204-0294, or 605-868-0327.
Thank you for your time
Rich and Beret
If you’re interested, be sure to contact Beret or Rich!
-Kelsey
by kelsey | Aug 6, 2013 | Exercise, Family, Wellness/Health
Like Dr. Dan, my family has had a fun filled summer with a variety of activities including walks, hikes, lake time, etc. Activity doesn’t have to be a dreadful thing…you can make it fun and enjoyable for the whole family! This last weekend we were visiting my brother and family in the St.Croix area of Wisconsin and enjoyed a nice Saturday hike in one of their state parks. Everyone, including my parents, brother and sister-in-law, and nieces (ages 2 and 4) enjoyed the nice hike, scenery, and fun. As adults, it’s important to be good role models to our children, grandchildren, nieces, nephews, etc and lead by example. Children are going to be more apt to stay active if they see their role models doing it! As we get older, it’s even more important to stay active to keep our bones and muscles strong as if we don’t use it, we lose it! As as reminder, we recommend getting at least 30-60 minutes of activity a day and for children it is recommended to get at least 60 minutes a day. To spice up your activity, search out the parks in your area or incorporate games into the activity to make it more enjoyable and fun. Our hike included a beautiful waterfall which made it even more exciting!
-Kelsey
by Dan | Aug 4, 2013 | Exercise, Family, Motivation, Wellness/Health
There have been so many activities going to this summer, that it has at times been hard to keep track of. But man has it been fun! Softball, swimming, running, biking…there has by no means been a shortage of things to do. What makes it even better as we have been able to do all of this as a family! Nick and Molly had softball all summer. Megan had her final season this summer swimming. 4 of the 5 of us competed in the Kampeska triathlon in July. There have been many running races, and bike race/events throughout the whole summer, and continuing on yet through the next several months. Parents out there…stay active right along with the kids. You have to stay in shape just to keep up with them! With all of these different events, the amount of people you meet and talk with has been too numerous to count. It is a great social event to be able to talk about not only your childrens health and how to maintain it, but yours as well! Here are some of the activities from this summer:
Here Megan is with a bunch of her swim friends, not only from Watetown, but from around the state while at the last day of the state swim meet at the end of July. Friends made forever!
Molly and Nick both played softball all summer, and here is Nick with his team mates as they won the 16 and under division at State softball tournament in July! Great memories.
Here I am with Nick, Sarah, and Molly (Megan was at a swim meet!) at the 2013 Kampeska triathlon! All four of us competed as individuals for the entire event…first time for Nick and Molly! It is a great way to spend time together as a family, and have some friendly competition. I was ahead of Nick the entire way, but he caught me on the run, and beat me by 3 seconds! I can’t run as fast anymore. I am just thrilled he loves it!
So summer can be very busy, but you can have a lot of fun. You have heard me before say that you need to take advantage of this weather while we have it. Get out there and enjoy it. Kids, keep moving. Parents, you set the example, and lead by example. You have heard me say this before too. Above all, have fun!
Keep moving everybody!
Dr. Dan
Consectutive Exercise Day #: 2139
by kelsey | Jul 31, 2013 | Exercise, Goals, Motivation, Wellness/Health
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No matter what time of the year it is, there’s always an excuse for not working out. In the winter, we complain about the snow, ice, and cold and in the summer we complain about the heat. There’s always going to be an excuse and the fact of the matter is, you just need to overcome those excuses and do it! Think about your goals and what steps need to be done to help you reach those goals. Break each step down and think critically about how you can overcome the barriers and be successful. It does take a little planning, motivation, and determination, but I guarantee you will feel great once you don’t let those excuses get in the way of your goals and success. Right now the temps have been a bit cooler so take advantage of it and get outside! When it gets hot again, you may consider taking your workout inside to a gym, mall (walking), or hit the pool for water aerobics or laps. Exercising early in the morning or later at night will also help as the temps are typically cooler during these times of the day. It doesn’t matter if you do 10 minutes or 40 minutes…something is better than nothing so stop letting your excuses get in the way of your success…just do it…you will feel much better afterwards! The time wasted thinking about it could be time spent doing it, so start slow and gradually work up your days and time to create a consistent workout schedule that promotes health and fitness! You CAN do it!
-Kelsey
by kelsey | Jul 30, 2013 | Cooking Tips, Weight Management, Wellness/Health
Cooking for 1-2 can be challenging…if you let it be. Not knowing how to cook for 1-2 and in turn eating eat out more or eating more packaged/boxed foods is just an excuse! You can cook healthy when it’s just for 1-2…it just takes a little planning and scheming to make it work right! It’s just myself and husband Adam and right now Adam is in Russia for work, so it’s just me and as I was making supper last night I was thinking this would be a perfect blog topic! If you’re like me, you probably don’t feel like making a new meal every night, so try out batch cooking. Instead of just making one chicken breast for supper last night, I made 3 and I also made a double batch of vegetables on the grill. I only ate my portion of this for last night’s supper and separated the rest in Tupperware containers. I brought one for lunch today and will eat the other for supper another night. It didn’t take any extra time to make 3 chicken breasts compared to one and now I’m set for the next few meals.
Here are some other tips for you:
Plan your meals
Planning can help you can get the most meals out of your time in the kitchen. For instance, cook chicken once a week, but use it in two or three dishes over the next few days (like I did!). You can even freeze some of the cooked chicken for use at another time. I feel this tip is the most important. Lack of planning always results in going for convenience foods, so get our your calendar or planner on Saturday or Sunday and look at your week’s schedule and plan accordingly. Take meat out of the freezer to prepare or pre-prep some of your food items to lessen time and efforts later. Another example of this would be browning 2 lbs of hamburger and using it in several meals. Your first step is done (browning) so the next steps to complete your meal will take less time and less effort.
Purchase individually frozen foods
Look for foods that are individually frozen, so that you only need to thaw out the portion that you are going to use. If you thaw a whole chicken, you only have a few days to eat it. If you buy chicken breasts that are individually frozen, you can thaw them one at a time if you want. You also can break up some packages of food as soon as you get home from the store. Place each portion into an individual freezer bag to save time in the future.
Rethink cooking full meals
Many people who live alone cook themselves meals, promising that they will eat the leftovers during the next few days. Then they find that they do not want to eat this food again when tomorrow comes. This is a big waste of time and money. Either freeze your leftovers in individual containers or consider switching to easily prepared “small meals” throughout the day. You can easily half your recipe to reduce the amount of food as well.
Search for recipes
Many cookbooks feature recipes for one or two people. Look for them at your local library or search on the Internet. Web sites such as www.allrecipes.com allow you to alter the number of servings that a recipe will serve.
Use a Crock-Pot®
Discover all of the things that you can make in a Crock-Pot. You can make stew, a casserole, bread, or fruit cobbler and have it waiting for you when you get home. I like to slow cook chicken breasts and use them in a variety of meals. I also like to make roasts in the crockpot and then make them into BBQ beef sandwiches, beef stew, etc.
Practice FIFO
Remember to practice the FIFO principle in your kitchen—first in, first out. Make sure to use the products that expire the soonest first. This seems elementary, but many people do not practice this. Also make sure to eat your most perishable produce first (ie, berries before apples). Many charts are available that describe how long different fruits and vegetables will last after you purchase them.
Shop the deli and salad bar
Use the deli and salad bar to your advantage. Go ahead and buy ¼ pound of sliced turkey or a ½ cup of broccoli. You might pay a higher price than you would if you purchased a larger amount, but think about how much money you waste when you throw out spoiled food that you do not eat.
There are ways to eat healthy when you’re cooking for 1-2…give these suggestions a try…I am sure you’ll be surprised how much better you feel when you eat a well-balanced meal versus convenience foods or toast for supper!
-Kelsey
