by Dan | Jan 31, 2013 | Exercise, Motivation, Weather, Wellness/Health
Since getting my Nike+ Fuel band watch, I have been keeping track of my daily steps. It makes a big difference when you where this, and then go run a marathon. Wow!
At roughly 2000 steps/mile, you can see what kind of mileage this leads too. With the cold spell hitting here right now, even though it was hot and humid at the Disney marathon, I really appreciate it more now. I would rather put up with the heat versus the cold. Sometimes, you just have to go back and relook at things to remind you of those better weather days as well.
Looking back at how things looked then, when it is cold here, brings back those memories quickly, and can still fire you up to get motivated. Anytime we go somewhere warm during the winter, this helps keep your attention, and remind you of those fun times. It sure helps keep me going! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 1954
by kelsey | Jan 30, 2013 | Diet, Food, Weight Management, Wellness/Health
Do you ever feel like you just don’t have any energy or can’t get your steam up to get that list done? I’m sure most of us have felt this way before! Many people turn to caffeine to help give them a boost…and that caffeine is found in a variety of sources from coffee, tea, pop, to energy drinks. Energy drinks have gotten very popular over the last few years and are more prominent in the younger generation. Recently, the FDA has cracked down on makers and suppliers of energy drinks as there have been several reports of adverse affects including 18 deaths related to consumption of energy drinks. Energy drinks have a lot of sugar and caffeine. Caffeine can act as a stimulant and cause a variety of adverse effects, which is why we recommend limiting your caffeine to 200-300mg a day. To put this in perspective, this would be equivalent to 2-4 cups of coffee. A can of Diet Coke has about 42 mg, Mtn Dew has about 55 mg, a latte about 150 mg, and a cup of green tea has about 24-40 mg. The energy drinks have have a lot more than these options. For example, Rockstar drinks can range from 80-240mg depending on the kind, a Red Bull has about 75-80 mg, 5 hr Energy has about 215-240 mg of caffeine.
Many times, a person may have a combination of an energy drinks and other caffeine sources such as coffee or pop, thus making their total consumption of caffeine very high. I encourage you to reflect on the amount of caffeine you take in and if you are getting over the 200-300 mg/day, you may consider switching to decaf or caffeine free products. If you are using caffeine to keep you awake, you may consider reflecting on your sleep habits as well and work at improving them to keep you more alert during the day! For more information on energy drinks and caffeine content, click the link for a complete list from the Natural Medicines Comprehensive Database: http://naturaldatabase.therapeuticresearch.com/ce/ceCourse.aspx?cs=&referer=EUPDATE201301&utm_source=default&utm_campaign=eupdate&pm=5&pc=13-900&utm_content=block1link5&utm_medium=012013eupdate.
-Kelsey
by kelsey | Jan 29, 2013 | Goals, Weight Management, Wellness/Health
As we look to the end of the week, the long month of January comes to an end and February greets us. This also means that for those that made New Year’s resolutions, you’re a month into your new plan. How’s it going? What are you doing really well? What needs work? Take some time for reflection and think about these questions. When I work with my patients, we talk about a lot of different things from activity, nutrition, and behavior modification and it’s hard to tackle it all at once….and usually when we do we become overwhelmed and throw in the towel and start that viscous cycle all over again! In efforts of promoting life long habits, focus on a few things at a time and as you feel you have mastered those new habits, pick another few to focus on. Over time you will have a new healthy lifestyle that you can maintain! Use your calendar or your journal to keep track of your goals and be sure to reward yourself along the way!
-Kelsey
by Dan | Jan 24, 2013 | Exercise, Family, Goals, Motivation, Wellness/Health
Sarah competed in the Half Marathon at the run Disney weekend. She did a great job! Here she is coming through Epcot. Originally were told that there were 39,000 people registerd for this, but 23,126 finished. Sarah finished in 45th place for her division, and 484 for female finishers. She came in at 1:55:57, and her goal was again to break 2 hours.
She is coming across the finish line here, with all of the confetti on the ground. She too had a great time, and wants to do it again next year.
Here she is proudly displaying her medal for finishing! It is great when you can accomplish your goals, and then get a medal to show for it as well. It was great the rest of the time we were in Disney, because all of the finishers for the half marathon and marathon wore their medals each day while at the theme parks, all grinning ear to ear, and proud of what they had accomplished. It made the moment even bette! Keep working on your goals, whatever they may be. No goal is too small or too big, as long as you make it for you! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 1947
by Dan | Jan 17, 2013 | Exercise, Goals, Heart Health, Motivation, Wellness/Health
Here Steve and I are following the marathon showing off our medals. It was very warm and humid, but we had a great day! Steve finished his first marathon, and is now ready to take on some more.
Here we are coming up to the finish line, raising our arms in celebration. It has been a year long of training, and getting ready for this day. There is no feeling like coming across the finish line at this point.
Of course, after all of that work, we needed to celebrate a little bit, and get some calories put back in. The reward for all of the work!
It goes to show, if you set a goal, and stay focused, you can achieve it. It always helps when somebody else is there to help push and motivate along the way. We accomplished it, and are ready for the next goal. Stay tuned as I show off some other pictures, and stories from the marathon, and events of the weekend. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day#: 1940
by kelsey | Jan 17, 2013 | Wellness/Health
With all of this talk about the flu and illness, I thought it was fitting to discuss how nutrition can play a key role in boosting your immune system. A healthy and balanced diet not only helps your heart and your waist line, but it aids in a healthy immune system as well….especially a diet rich in fruits and vegetables. Vitamins and minerals, especially vitamin C is helpful in boosting your immune system. Vitamin C is very rich in citrus fruits such as oranges. Sleep can also make a difference. If you aren’t getting at least 7-8 hours of sleep most nights of the week, your immune system can be weak and more susceptible to illness. Another essential method to ward off illness is proper hand washing. Thoroughly wash your hands for at least 20-30 seconds under warm, soapy water regularly throughout the day. Using hand sanitizer is also beneficial. Taking good care of yourself will help you live a longer and healthier life, but it will also keep your immune system strong to fight off infections and illness…which is ever more important right now during flu season!
Strive to get your 5 a day fruits and veggies, engage in regular activity, and practice good sleep habits, and your immune system will be in prime shape to keep you healthy!
-Kelsey
