by Dan | Nov 11, 2012 | Exercise, Motivation, Weather, Wellness/Health
Well, the weather keeps changing, but we don’t have snow staying yet. Yesterday was at least relatively warm, but foggy and rainy. Then the wind came up, and now is very cold. All in all, this just makes it tough to stay motivated to exercise. You just have to realize the time we may be able to spend outside gets more limited, but we have other alternatives. We can do exercise indoors, whether we have our own equipment, belong to an exercise facility, or go walking in the mall. I know I just feel better when I can still exercise, but there is nothing like being outside when it is nice. I have to keep coming up with other things for me, or at least reminding myself, why I keep exercising. I have to continuously focus on this, or it would be too easy to just say “forget it”, and “I don’t feel like it”. I feel worse if I don’t do it.
So, as hard as it may be to do, you have to keep reminding yourself of the positives with all of this. Yesterday, Steve and I went outside for a long run. Yes, it was foggy, rainy on and off, BUT…it was relatively warm, and essentially no wind. It was a very relaxing run. Felt very good, and felt even better after we were done. Sometimes you may have to dig down deep, but keep looking for those positives. I think this will be a good time to start to refocus on motivation aspects to help get us heading into winter, and to keep going. I am no different than all the rest of you. I have to keep myself motivated as well. Keep your chin up, keep looking ahead, and keep moving everybody.
Dr. Dan
Consecutive Exercise Day #: 1872
by Dan | Oct 23, 2012 | Exercise, Family, Goals, Motivation, Wellness/Health
Everyday, a lot of us make a comment that we wish there were more time in the day. More time to do the things we want, or just more time to get the things done that we think need to get done. We have to make priorities all of the time, and those things that are more important need to work there way to the top of the list. At the top of that list should also be our health. We need to make the time to be active, exercise, and allow us to be healthy to do those things in our lives that our important. Those things in life for all of us begins with our families.
Here I am, very proud of my daughter Megan, at her formal TUCKS dance a few weeks ago. My girls are growing up, and I have had the pleasure of being a part of their lives. Of course, she is only one.
Here I am with Molly, just as proud of her that night as well. This is why I exercise every day. This is why I try to be active and remain healthy. I want to be a part of their lives for a long time. I don’t want to imagine what it would be like for them if I were not here.
Staying active has always been a part of this family. Megan is a year round swimmer, and Molly is on the Cross Country and Track teams. Sarah and I have set the tone, and they have taken off with it. You can say all kinds of things, lots of words of encouragement, cheering them on. But you set the tone by leading by example. They have seen us for years exercising, and it now becomes natural. Don’t lose out on this opportunity to do this for your kids/grandkids. It is only too late when you are no longer here. Enjoy your life better, and be around for their life longer as well. In the end, you will all have something to appreciate more, and be thankful for.
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 1853
by kelsey | Oct 23, 2012 | Wellness/Health
Tonight’s STRIVE 2 Survive lecture focuses on the Wellness Wheel and is provided by Dr. Likness. Often times we get so focused on dieting and exercise that we forget to examine wellness as a whole. The Wellness Wheel has 7 spokes, all of which are very important to wellness. When one spoke is off, the wheel doesn’t turn appropriately and this concept directly relates to real life. As you focus your efforts on wellness and achieving a healthy body, I encourage you to examine all aspects of your life which also include, your finances, family, work, social life, spirituality, and mental health.
Many times we get so overwhelmed with being busy with family and work obligations, which increases our stress level, which can often times result in mindless eating. To improve this chain of events, we need to examine the root of the problem and work on our time management and stress management skills in efforts to improve our eating habits. In addition to time and stress management, I encourage you to examine your sleep habits. Sleep is also an important factor of wellness and it is recommended to get at least 7-8 hours/night! As we turn our focus to the Wellness Wheel tonight, I encourage the rest of you to do so as well and if there’s a part of the wheel that’s a bit off, do some critical thinking and make a plan to improve that part as you work to achieve overall wellness and health!
-Kelsey
by kelsey | Oct 18, 2012 | Food, Weight Management, Wellness/Health
As many have you heard, there continues to be frustrations with the recent changes to school menus. The National School Lunch nutrition guidelines were updated this year to now include more fruits and vegetables, more whole grains, low fat dairy, and restrictions on total fat, trans and saturated fat, and sodium. As a dietitian, I think these changes are a great improvement in the nutrition content of the meals and will make a positive impact in our children’s health, long term. Change is never easy and most of us don’t like change, which is partly why we have heard more negative feedback than positive right now.
In the last few weeks, I have had the opportunity to visit with Kaitlyn Hemmingson, SDSU Nutrition Graduate Student who has been assisting Brookings School District with their menu updates as well as the Watertown Coordinated School Health group. From what I’ve gathered from these visits, is that the feedback is really individualized for each district. Some schools have been prepping to make these changes in the last few years so those districts have already gotten their students accustomed to these changes whereas, other district’s are struggling a bit more with student’s appeal and satisfaction to the changes. It will also take some time for the foodservice folks to figure out which foods students like and which need some revising, as well as learning to cook and prepare the foods in a manner students will enjoy. The last update for school menus was 15 years ago and as many know, the health of our nation has greatly changed in the last 15 years as we now have about 66% of Americans in the overweight-obese BMI categories, leaving only about a third of Americans at a healthy weight.
I feel these changes are a step in the right direction and it’s just going to take some time for students to adjust and get used to the changes. In addition, it’s going to take some time for our foodservice workers to adapt the menus and learn how to prepare the new foods in an appetizing manner for students to enjoy. A main complaint is that students are still hungry, so what both Kaitlyn and the Watertown Coordinated School Health groups are recommending is that parents take initiative and pack their child some extra snacks in their bookbag for afterschool or in between sports and we recommend these snacks to be healthy ones to help fuel their bodies. Healthy snacks include whole grain granola bars, fruit, trail mix, half a turkey sandwich, whole grain crackers and cheese, etc. The long term effects of these menu improvements will make a tremendous and positive impact on the health of our nation, so be patient and give it some time to work!
To view the full report you can click this link: http://www.gpo.gov/fdsys/pkg/FR-2012-01-26/pdf/2012-1010.pdf. Page 24-25 lists the chart of recommendations for each food group according to age groups and the sodium restrictions.
If you have any questions about these changes, don’t hesitate to contact me!
-Kelsey
by kelsey | Oct 11, 2012 | Wellness/Health
Scott Torness, DPM
Much of my work at the clinic and with STRIVE 2 Survive is working at preventing diseases like heart disease and diabetes through dietary, activity, and lifestyle modifications. We put a lot of emphasis on the body’s health, but we often overlook the importance of keeping your feet healthy! Healthy feet are essential to helping you stay active and live a long and healthy life, thus we are excited to welcome Podiatrist, Dr. Torness to the Brown Clinic team! Dr. Torness, DPM, joins Dr. Johnson, DPM to help serve our patients with top notch foot care services. Dr. Torness, originally from Milbank, provides the following foot care services: ingrown toenails, bunions, hammertoes, plantar fasciitis, sports injuries, ankle arthroscopy, flat-foot reconstruction, fractures of the foot & ankle, diabetic foot checks, an chronic wound care. Dr. Torness will be a great asset to our team and especially to our diabetes team.
As you all know, we recommend getting at least 30-60 minutes of activity a day to aid in overall health and the most important part of our body that helps us do this is our feet! Taking good care of your feet is essential for a healthy lifestyle. In addition, proper foot care is essential for those with diabetes or elevated blood sugars. Cleaning, moisturizing, wearing the appropriate socks or support hose, and shoes are all essential components of foot care. For more information and assistance for your foot care, be sure to schedule your appointment with Dr. Torness or Dr. Johnson and read more about basic recommendations here: http://diabetes.webmd.com/foot-problems?page=2 .
-Kelsey
by kelsey | Oct 10, 2012 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
As the weather starts changing and it gets colder out, we tend to change our pattern of eating to more soups, stews, and casseroles. These selections are a great way to pack a variety of nutrients into one dish. In addition, they can be very cost effective due to the excess garden produce present in our grocery stores and farmer’s market lately. Here are a few nutrition tips to consider when you’re prepping your favorite meal:
- When using store bought broths or soup mixes such as cream of chicken, choose the low-sodium or reduced fat varieties.
- Use herbs and spices to season rather than salt.
- Add more vegetables and lean meat to the recipe to give you more nutrition.
- Thicken with pureed beans, potatoes, or vegetables.
- Sprinkle your soups or stews with low fat cheese for added flavor and nutrients, without too many calories.
- Think about balance: incorporate something from each food group into your meal to provide your body with a top notch quality and nutritious meal.
- Practice portion control: it’s easy to dish up your plate with casserole or fill up a big bowl of stew and not realize how much you’re eating, so measure out your foods and eat mindfully to ensure appropriate portion control.
-Kelsey
