by Dan | Dec 23, 2012 | Exercise, Goals, Motivation, Weather, Wellness/Health, Winter
It is easy to get frustrated this time of year when it comes to trying to stay active. It is cold outside, and all the “white” outside can get kind of boring. You have to narrow your focus down. When you try to look at the big picture, it can be very daunting. It is too easy to say, “not today”. You have to pick out certain things as you are going to focus and concentrate on, and the task can be much more managable.
Narrow your focus, and your goals, to one thing at a time. See it for what it is, then focus and concentrate on something else. Before you know it, you have already gone further than you thought. If you focus just on the “cold”, or try to look or handle too much at one time, it is easy to quit, or worse yet, never even get started. Make that part of your New Years Resolution. “Chip away it things”. Don’t “bite” off more than you can chew. You need to make it realistic. Many of the times that we don’t succeed at our goals is because our goals are too far out of reach to be achievable. Break it apart. Work your way up to the “ulitmate goals” that you set for yourself, but make the path along the way in smaller increments. You will get there faster, easier, and with a much better attitude. Remember, the best things in life are not always the final goal or destination, but the trip you encountered getting there. Enjoy life along the way. Happy Holidays! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 1814
by Dan | Dec 13, 2012 | Exercise, Goals, Motivation, Weather, Wellness/Health, Winter
How do you get yourself motivated to exercise? This is a question i hear all of the time. For me, it is my escape. Time for me, to relax, think, however I want to handle it. Whether indoors or outdoors, both have advantages/disadvantages. With the snow out now, I definitely have to think a little more whether I run outside, especially with snow and ice, and with the bike trails covered, being on the road, and being safe. I often times find myself struggling to get motivated to keep going as well. I try to keep reminding myself how I feel when I do this, and this often times pushes me out the door. I always try to thing of something positive to go on as well.
Sometimes, you have to imagine you are away somewhere, and keep your thoughts of this. Especially if it is cold outside, it helps to think of somewhere warm. Your attitude is the majority of your ability to get moving. You decide to sit, or to move. Which would you rather do?
Keep your attitude moving in the right direction, and you will soon find your body doing the same thing. I said before in the classes we teach…this is not rocket science. If there was a pill that truly could motivate you to go and exercise, we would have it made. As I have said before, things in life worth having are worth fighting/working for. They mean so much more this way. Keep staying positive with the change in weather, and heading officially into winter. You can still exercise, but you have to think about how you are going to do this. Keep moving everybody.
Dr. Dan
Consecutive Exercise Day #: 1804
by kelsey | Dec 12, 2012 | Weight Management, Wellness/Health
With hockey, wrestling, and basketball in full swing, many parents spend hours each week sitting on bleachers watching their kid’s events. I grew up watching my brother’s wrestle and I remember spending entire Saturday’s in the gym watching them compete in tournaments….and this greatly affected our activity and our eating habits. It’s hard to eat healthy when the only option is concessions stands and they aren’t always the best choices. The South Dakota Department of Health has a new initiative this year called the Munch Code and it’s main purpose is to promote healthy concessions at sporting events in South Dakota. It’s somewhat of an irony when we watch our kids compete in sporting events that require proper nutrition, yet we’ll then go to the concessions for a chili dog and nachos! The Munch Code uses a red, yellow, green approach to foods so just like the traffic lights, red means stop (not good for you!), yellow means proceed with caution (consume sparingly), and green means go (good for you!). I encourage you to check out their website for more details on food choices: www.munchcode.org.
We may not have control over the concessions options, but we do have control over our own choices and actions. A hamburger or cheese pizza is going to be healthier than the chili dog or nachos. Avoid drinking regular pop and consuming empty calories in candy, as the excess sugar and calories will add up fast and you won’t necessarily burn it off with your “bleacher butt!” If you can, pack a little lunch such as a sandwich with whole grain bread, turkey or roast beef lunch meat, some raw veggies such as carrots, and baked chips. You can also bring your own snacks such as whole grain crackers (Wheat Thins or Triscuits) and low fat cheese such as string cheese. Fruit is another great option and easy to take with (apples, pears, grapes, etc). I recommend consuming water or other sugar free beverages such as unsweetened tea, diet pop, or Crystal Light type beverages. Another helpful tip is to get up and walk during every break (half time, in between games or matches). There is usually a concourse in the school or gym that you can walk around in. Get up and get moving…and be a good example for your child!
-Kelsey
by kelsey | Dec 6, 2012 | Weight Management, Wellness/Health
Have you ever wondered what caffeine’s relationship with weight is? Caffeine is found in a variety of products, but typically we get it through drinks such as soda, coffee, tea, etc. Caffeine may boost weight loss or prevent weight gain, but there is really no concrete evidence indicating caffeine’s relationship with weight loss or gain.
Even though research is inconclusive, there are several theories or ideas as to how caffeine may affect weight. Caffeine may act as an appetite suppressant and reduce desire to eat for a short period of time; it may stimulate thermogenesis, which is the body’s mechanism for generating heat and energy and burning calories…however this is probably not substantial enough to produce significant weight loss; caffeine can also act as a diuretic, thus you may experience an increase in urine output, which can temporarily decrease your body weight, but it will not decrease body fat. Caffeine also acts as a stimulant to the brain and central nervous system, so the negative effects of excess consumption can affect your sleep, blood pressure, and wellness of your body.
Overall, the research is inconclusive, however since caffeine really doesn’t have any health or nutritional benefits, it’s best to avoid it or limit it as your body will be healthier without it!
-Kelsey
by Dan | Dec 2, 2012 | Exercise, Motivation, Weather, Wellness/Health, Winter
Well, we don’t have any snow yet, but the weather keeps changing, and keeps adding in some of these cold days. We got very lucky this weekend, reaching up and over 50 degrees yesterday and today. Take advantage of these days, and get outside and move. I saw many people out today doing just that: biking, walking, running. This is December! In South Dakota! Take advantage of them. Here one side of the lake the wind has blown to shove the ice that is developing. From the other side:
…More ice is seen, but leaves a very pretty design. We really do need the moisture, but at this point, there is nothing else we can do about that. We can make a change to get out and be active, and take advantage of what nature has given us. When temperatures are like this, it oveall does not make Winter seem so long. Keeping being positive, and keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 1793
by kelsey | Nov 15, 2012 | Wellness/Health
I’m getting very excited about my weekend plans and I can’t resist sharing them with you! This Saturday, the Watertown Chamber of Commerce is hosting the annual Women’s Escape. It’s a wonderful event with over 100 vendors and various speakers all geared towards women. I will be speaking at 9:15am about healthy holiday eating and ways to make it through the holidays without packing on the extra pounds. I have enjoyed going to this event every year and am thrilled to be a speaker this year! I invite you to come join us at the Watertown Extension Complex starting at 9am. Tickets are $5 and you can find more information about the event at www.watertownsd.com.
I usually host a booth at this event to promote our clinic wellness programs and always enjoy visiting with many of our patients and STRIVE 2 Survive participants…but this year I won’t be hosting a both, so be sure to come watch my talk! I will be heading down to Brookings after my talk to support my favorite team the SDSU Jackrabbits as they take on their old rivalry the USD Coyotes. The rivalry runs strong in my own family as my parents and brother and his wife are Coyotes, whereas Adam and myself are Jacks. Family gatherings can never occur without a Jackrabbit/Coyote joke or comment! I’m looking forward to the fun and festivities as this rivalry is re-ignited! I wish you all a great weekend…be sure to come visit me at the Women’s Escape and…. GO JACKS!
-Kelsey
