by kelsey | Dec 19, 2018 | Diet, Food, Wellness/Health, Winter
As the official start of winter is approaching, I thought it was timely to discuss some of the healthiest winter foods. Winter is always challenging to get fresh produce at a reasonable price, but these top 5 winter foods are not only reasonably priced, but offer a great source of nutrients. Be sure to add them to your grocery list and include them in your meal planning!
1. Pomegranates: this heart-healthy food is rich in antioxidants that can contribute to improving blood flow to the heart and keep arteries unblocked.
2. Dark Leafy Greens: kale, chard, and collards thrive during the winter season while the rest of the produce section looks bleak. These greens are rich in vitamin A, C, and K. They are also an excellent source of folate.
3. Citrus fruits: limes, oranges and grapefruits are juiciest in the wintertime and can brighten up a dull winter. They are loaded with vitamin C. Citruses are a rich source of flavonoids like hesperidin, which is credited for boosting HDL (good) cholesterol while lowering LDL (bad) cholesterol and triglycerides.
4. Potatoes: they often given a bad rap for being one of the white starches along with white rice and white bread but unlike those starches, potatoes are a whole food and contain many beneficial nutrients. They have two excellent immune boosters – Vitamin C and B6—while also providing a good source of folate and fiber.
5. Winter Squash: comes in a variety from butternut to acorn to delicata and even spaghetti squash and they are all excellent choices in the winter. One cup of squash has 80 calories and is high in both vitamin A, C and K while also boasting a good source of potassium, B6, and folate.
-Kelsey
by Dan | Apr 15, 2018 | Exercise, Goals, Motivation, Weather, Wellness/Health, Winter
This extended Winter is getting really tough to handle. We rarely ever get Spring anymore. Patients come into the clinic as well, and they are not happy. Everybody is crabby! We have all had enough of this weather. The only good point to make about it is we all have to contend with it. It is not just some of us, but all of us, have to contend with it. So, you can either make the best of it, and continue to whine and complain. Bottom line: we still have to put up with the extended Winter.
Here was our run group this AM. The paths were not cleared yet, as it was still even snowing yet. The roads were not all plowed, so we ran down 3rd avenue to at least get somewhat of a relatively clear path to be able to run. It was icy, and still had a lot of snow. It was a tough run…tough on the feet today. There was lots of complaining…probably even mainly from me! I was ready to be done when our group made our first stop back at the zoo. Sarah did not want to do anymore at home, such as finish on the treadmill, or the elliptical. She wanted to keep going, and be done. We were trying to finish 10 miles today as we are getting ready for the Fargo Half Marathon, now 5 weeks away. So Tom continued on as well, and Paula, and Jill. It was like a domino effect. By ourselves, we would have probably all quit. Together, we kept going. As Tom said this morning, “One plus one, plus one, plus one, etc, and we keep going”. It is easier to keep going with friends. You need other people to help push you through those tough times, those tough weather days, and even though days when you just don’t feel like running, or working out at all…period! We can all keep complaining, or we can act like Patricia did in this picture. You can be happy, ready to take on the day…or just be glad the run is done. Either way, you are in control of your mood, and attitude. Accept the things we cannot change, and keep working on the things we do have control over. When all was said and done, we were able to finish the run. We were able to finish because we had help from our friends. Which, as you can see by the next pictures, the weather makes it a little tough to get fired up about running, or working out, outside.
So, don’t be a whiner! A complainer! Be a doer! Be in charge of your health, your activities, your situation. You can either do the best you can under the current situation, or let ii take control of you, and then be even more angry, upset, crabby! Spring has to be coming. It is testing all of us, and our patience. Remember why we need to keep working out, and working on our health. We want to be around. We want to spend time with friends, and family. We want to live. So, put our head down, your mouth shut, and keep your feet moving forward, regardless of what type of exercise you want to do. Help others get there too. That does not mean we can sometimes express our true opinion of what we think of the weather. I did! But now that I am done, I am thankful these other people helped push me on. The next time it may be me pushing them on. We can all help each other, and be there for each other, and live life to the fullest. Bring it on! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3840
by kelsey | Apr 11, 2018 | Exercise, Heart Health, Motivation, Weather, Weight Management, Wellness/Health, Winter
Are you tired of winter yet? Spring is here, but it sure doesn’t feel like it….and we are facing another blizzard this weekend! C’mon weather man….enough already! I think one thing we all have in common right now is that we’re tired of snow, cold, and less than ideal weather conditions. We have had winter for about 6 months now and I think all of us can agree, we are ready for spring and summer to get here! When you’re feeling the blues, it can really get you down in the dumps which can result in overeating, less activity, and depression. Below are a few tips to help perk you up and help you stay positive about life!
Tips for Overcoming the Winter Blues
- Get active! Activity produces natural endorphins that boost mood. Try getting at least 30 minutes of activity in a day…if you can do more, the better.
- Eat Right: healthy eating will make you feel healthier inside and out. Aim to get at least 5 fruits and veggies a day, include whole grains, lean meats, and healthy fats. Vitamin D has been proven to aid in SAD so be sure to get your 3 servings of low fat milk or dairy products. If you aren’t a milk drinker you may consider taking a daily multivitamin with calcium and vitamin D or a vitamin D supplement. Please ask your dietitian, pharmacist, or doctor for the correct dosage.
- Spice up your life: Sometimes getting a new shirt, going to the movies, reading a new and exciting book, or getting new tunes on your ipod will help spice up your life and add some more excitement to your life.
- Get out! Plan a family/friend trip to Sioux Falls, bum around downtown Watertown, or plain just get out of the house! It’s easy to dwell in our sorrows by becoming a hermit and staying inside. We need to get out and get some socialization!
- Think Positive! Dwelling on the negatives can sure take a person down. Instead think about the positives in your life. Tell yourself one positive thing about yourself and your selfworth daily. Focus on the blessings in your life!
- If you feel you are suffering from the blues very seriously then I encourage you to contact your physician for further assistance as we can help you with this!
Spring and warmer temperatures will be coming….hopefully sooner than later! Stay positive, eat right, exercise, and get out…those winter blues will be gone before you know it!
-Kelsey
by Dan | Mar 25, 2018 | Equipment, Exercise, Family, Goals, Heart Health, Motivation, Weather, Wellness/Health, Winter
What are you waiting for? I tell my patients this many times when it comes to getting ready to make a change in their life, and work on diet and activity. I hear all kinds of excuses: It is too cold; it is too icy; it is too hot; it is too wet; I have this big project to get done at work; as soon as things slow down with my kids activities; I don’t have enough time; trying to exercise costs too much; and on, and on, and on! Always an excuse. I hate to tell everybody this, but there is always something that will come up in your life that will get in the way. We are all busy. But, we all have the same hours in the day as everybody else. It is time to make a commitment, and get fired up about it!
This was me after finishing the Dopey Challenge at Disney in January…a 5k on Thursday, a 10k on Friday, a half marathon on Saturday, and a marathon on Sunday. This was me after crossing the finish line of the marathon. I did it! I set a goal, worked for, and completed it! We all need to set a goal. We all need something to shoot for, whatever that may be for all of us. We are all on a different level, and at a different stage in our lives. Only we as individuals know what each of us is going through. Nobody is in our shoes. You can either do something about, and keep complaining about your situation. Exercise is also a good escape mechanism. The weather is not always going to cooperate with us either, especially in South Dakota.
I took this yesterday as we got hit with out Winter storm, during the first week of Spring! Life, and weather, does not always cooperate. But, if we wait until the weather is perfect, we will never get started. It will just serve as another excuse. It was no different when our run group met this morning for our weekly run. As far as the weather, the cold, the wind, the icy roads, nobody really wanted to be out there. If we had all been on our own, we would have probably struggled, and ended up doing something else. Yet, we were there for each, and because of that, we all got out the door. We were held accountable to each other, which can really help you get started on things when it comes to exercise.
Life is not always going to be easy…having time to daydream, and look at the ocean, and forget all of our problems. This works good as a vacation, or a break, or as a means to get our heads back on, but it is not going to be everyday. Things in everyday life get tough. Who needs to watch any of the reality TV shows now? Just wake up and face your own day. I think that is enough reality for all of us. Who needs to sit and watch about other peoples problems. Don’t we all have enough of our own? We can sit and choose to just sit there and dwell on it, or get off our butts and go do something about it. Will it be easy? Ha! Life is not easy, but getting out and exercising is a great stress reliever as well, and it can sure make your day go better, and more manageable as well.
Of course, there will be days where you wonder if it is all worth it. It is work! You are going to get tired! But, you are conditioning your body to handle anything that may come your way. You will be able to handle it better…tolerate it better…and feel better as well.
There will be days when you feel like you are “sucking air”, or just having every last bit of energy feel like it is being “sucked out of you”. Do something about it! You are in charge of you…nobody else. Be in the driver seat, and take control. You only live once, so what are you waiting for?
Sarah went to Huron this weekend to spend some time with her mom. They spent it quilting and sewing, and they both love this. But this morning, when the rest of here in Watertown were going out for a long run (we are getting ready for the Fargo Half Marathon in May!), Sarah went out by herself, and ran it by herself. Facing the cold, the wind, on her own. She had us back here, knowing we were doing the same thing, but it is tougher by yourself. How bad do you want something? What are you waiting for?’
When all is said and done, you will be happy you did it. You will feel better knowing your accomplished something that many other people would not even think of doing. Bottom line, you have to give it your all! You are the one who will benefit. You will have more energy. You will get to spend more quality time later with your friends and family. Time to reach for the top…your top! Where that is only you will know. Just don’t settle for something less than your best. Be happy with you! So come on…what are you waiting for?
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3819
by Dan | Feb 18, 2018 | Exercise, Goals, Motivation, Weather, Wellness/Health, Winter
Wednesday this last week was a perfect break from the cold weather. It was around 40 degrees, and was perfect for a run. We were all fired up to get out and enjoy the break in the below zero stretch.
We were all thrilled to get outside, and not have frost build-up with our face, or eyes. If felt like Spring out there! Nothing like having anywhere from a 60-80 degree shift in the temp, for the positive, to get everybody fired up to go out and exercise.
It did not last very long, but then again, we are still in February. But, we will take these days whenever we can. This AM was a good day as well, still above zero, 28 degrees! It was windy, but nothing like what we have put up with this Winter so far!
When it comes to running, you learn to take the good weather days, along with the bad. When we have these bad stretches, the more we appreciate the good days. It does not matter if we are running, biking, or walking, or just being outside. The weather improvement does more for your health, attitude, and mind than any medication could ever do! Spring will come, we just have to be patient yet. Hopefully the long stretches of the really cold stuff is getting closer to being done, but we will have to see. If the weather is too bad outside, you just need to find a different alternative to find to be active inside. Partner up with somebody, whether meeting to workout inside, or going outside. It always is easier with somebody else. That is what makes our run club so enjoyable. You are never alone. You keep motivating each other to keep going. It is also easier to show up yourself when you know somebody else is counting on you to be there to help them too. And, the weather really helps!
Life will get warmer! The good/better days are coming. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3791
by Dan | Jan 28, 2018 | Exercise, Goals, Motivation, Wellness/Health, Winter
We all have those struggles when we finally get motivated enough to go outside either for a run, a bike ride, or a walk, and we encounter hills! Some hills are worse than others, but they all present different challenges. Personally, I like hills. They are a great way to work on leg strength, and they definitely build confidence. If you can take on hills, then you feel like you can take on anything. The other important point: What goes up, must come down! Life has its ups and downs too! Sarah and I were out in Deadwood these last few days for our annual Family Medicine Conference. It was held at The Lodge. For those of you familiar with this place, it sits on top of a hill…more like a mountain! So no matter what direction you take off for a run, you are going to encounter big hills. We went on our usual 4 mile run. The first mile is all up, then the second mile all down, turn around, and come back. That 3rd mile coming up I think we needed a rope! We had to stop twice because our lungs and legs were definitely burning! It was a workout. Sarah is looking at me as we are climbing, and wondering: What the Hill???
This is what we were looking at!
The next shots are each of us as we continue to climb up hill…again, more like up mountain!
This next shot is what greeted us at the top of the first mile.
The road was named “Moon Mountain”! How appropriate! Hills truly are a good thing. You definitely work harder when you are running, or walking/biking them. Many people fear them. Just think of them as opportunities to prove to yourself that you are stronger than you think! Don’t think of them as hills…think of them as “mounds of opportunities”!
Life has its times when there are ups and down. Things are not always pleasant, but when you get done “climbing” some of those obstacles in your life, you feel better about things, and yourself. You feel like nothing can stand in your way. Bring it on! See the benefits hills can bring. I hear it all of the time when it comes to our annual Hospital Hill run itself. “Why do we have to do this hill?” “Why does the finish line have to be at the top of the hill?” REMEMBER: “Mounds of opportunities”! Hills build strength, character, and confidence. Don’t fear them…take them on! Challenge yourself! You will surprise yourself what you are capable of doing! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3770
