by Dan | Sep 22, 2018 | Exercise, Family, Goals, Heart Health, Motivation, Wellness/Health
Today marks another milestone in the consecutive exercise streak: Day #4000! In less than a week, I will have completed year 11, and moving onto year 12 of not missing a day of exercise. A lot of different things have gone on over all of these years that could have created a lapse in this record. But as I have said many times, it would have just been another excuse otherwise. Again, I don’t know how long this will go, but it will keep going as long as I have a say in it.
Over the years a lot of people have helped me in my consecutive day quest, and you have seen many pictures of them over the years, but a huge shout out goes to all of them as well to help keep me going. Hopefully, I help keep you going too!
But today, there is more for me to be jumping up and down with, and celebrating. My twin daughters, Molly and Megan, also turn 24 on this milestone day! Now that to me is what is really worth celebrating! With Megan living yet in Virginia, I don’t get to see her as often as I would like, but we talk multiple times a week, and text daily. Molly I get to see more often, but I am gone this weekend, so I could not celebrate her birthday with her. I am definitely thinking of you both, and will make up for it again the next time I see you both!
This is when they were 6 months old! A lot has changed since then. I love them and care about them even more now. I will always be their Dad! I love spending time with them. When all 3 kids were home the first week in August it was wonderful. I hope we have many more times like that.
Even many things have changed since you graduated from High School. The one thing that has not changed is how much we care about you! I hope they always remember that too! Sarah and I have tried instilling the right way to do things as they have grown up. We have always been very vocal on staying active. We love running with them! And Megan, we are going to start working on our swimming within this next month, so there may be some joint swim time to spend with you on this also! But the person who has helped me the most with my consecutive exercise streak, and my life in general, is Sarah!
We run together, spend time together, work together…be together. I love you and thank you for everything you do and have done for us, and our family. The competitive nature does not quit over time either. We are always ready to take on the next challenge, and you are always right there with me!
So I say “Bring it on”! I will keep going as long as I have the support from you Sarah! I want to be around more to spend time with you and our family, and our friends.
So for the rest of you, keep putting one foot in front of the other, and just make sure you “get out of bed, get out the door, and get moving!”
After all, there are a lot of things in life yet to go see, and do, and people to spend it with. Be in control of your health as much as you possibly can be. Strive to Survive! Happy Birthday Molly and Megan! Love you! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 4000!
by Dan | Sep 16, 2018 | Exercise, Family, Goals, Heart Health, Motivation, Wellness/Health
Sarah and I have been Family Physicians in Watertown since 1994. We have gone through many transitions during that time, clinic changes, family changes, countless patients. When you look back at all of it, you start to realize how fast things go. At the pace of how things go each week, it is no wonder things go by fast. This week had started out in SF with the two of us doing the Half Marathon in SF, along with many of our running friends from Watertown. I have lost count how many Half Marathons I have done, but have counted the marathons, which is at 16. The number for all of them really does not matter. The reason we run is what is important. We spend each day, day after day, trying to tell patients that they need to do more to help take care of themselves. I am a firm believer is living by example. If I am going to tell my patients they need to watch their diet, and be more active, then I better be doing it myself.
I hear many times how “crazy” we are with all of the exercise that we do. For me, it is not only about being healthy and taking care of myself, but also about having some time to myself. Time to think, time to unwind. Time to decompress from all of the issues from the day. This week was no different. We spend all day in the clinic seeing patients, handling one crisis after another. You go from one room where you are seeing an infant who is 5 days old, to the next person who is 98 years old. Diabetes, Hypertension, Heart disease, anxiety, depression, insomnia, fractures, lacerations, or someone who acutely needs to be set up for emergency surgery. I had to tell one patient, who I have taken care of for years, that it is time for him to be in the Nursing Home. Tears flow from everybody. I have to help be there for the next patient whose wife passed away a month ago, and he does not know how he can go on. I get to break the news to someone that they now have terminal cancer, and the battle ahead is not going to be easy. I do my best to try to stay on time, but some patients just need more time to figure out what is going on with them. Then I have to try and calm down the next patient who is angry because they had to wait while I was dealing with someone else’s emergency. Some days I wonder why I do this. All of the medical record documentation, the quality measures for insurance and Medicare, not to mention all of the requirements just for Medicare. Some days there is not enough time in the day to get it all done. But I became a Family Physician because I care about Family. Family is the core of everything. When we take care of a patient, we are also taking care of the Family, or helping this patient attempt to be able to spend more time with their Family. That is why I/We do this! That to me is also what defines whether someone is a good physician or not.
Take care of the patient who has the problem/disease, not just the disease! We are all individuals, and we all handle illnesses differently. A big part of our practice to teach…to teach not only our patients, but also other health care professionals. So this week we started off with a new group in our Strive to Survive program, attempting to teach them how to help take care of themselves. This, of course, after teaching this to my patients 20+ times a day. Thursday morning Sarah and spent teaching Pediatric Advanced Life Support to health care professionals to help take care of pediatric patients. Then Thursday night I spent on live TV with the TV Program “On Call”, answering any questions that were asked by patients calling in for an hour! Much of this education also revolved around taking care of yourself, and helping with your diet and increasing exercise. The more you can do on your own, the less medications you may be on later, and the healthier you can be. Of course, sports also come into play, and was on the sideline Friday night for the football game to help out in any way possible to ensure safety.
I don’t have an answer to everything. Some things cannot be fixed. But that does not mean you don’t do anything about it. You have to help your patient come to terms with their issues. To help them figure out how to cope with it, adapt to it…live with it…or how to cope with the fact that they are going to die from it.
The more you can keep working on it yourself, the better things can be. You keep going, just like I keep telling my patients. “Don’t quit”. “Dig deep”.
These are the reasons I run. I practice what I tell my patients to do. It helps keep me organized. It gives me the energy to put in these longs days to help with my patients…to help “keep me going”.
Life as a Family Physician is a lot like running an endurance event. Put my head down, concentrate, push through, come up with a plan, and then finish! Then onto the next. Each day is different. That is what makes Family Medicine enjoyable. No two days are alike. Some things are more predictable because we see it a lot, but many times you have no idea what you may encounter when you walk into a room.
Spending time exercising makes it easier for me to concentrate and focus…and to spend time with my Family. Those moments go by quickly, so don’t waste them! There is nothing that makes a Family Physician happier than seeing our patients work on things to help themselves. We can help instruct, coach, sympathize, empathize with you, but we cannot do the activity for you. I had a physician teacher when I was in medical school who was a smoker, and weighed over 300#. The cigarette pack would be in his shirt pocket hanging out, and he would tell his patients that they needed to lose weight, and quit smoking. How many patients do you think actually listened to him? I often times wonder how many times my patients listen to me! I keep trying, showing, and living it. This interaction is also a “team effort”. I can’t do it alone, and neither can you. Together, we have a much better chance of success!
Sarah and I finished another Half Marathon. We worked at it together, and with the help of training with our run club members. We all work together, but we all have to make the individual effort as well. You need both aspects. We as Family Physicians want to help you spend more time with your Family. Meet us half way, and make the effort to work on what you can, and we can help guide through the rest. The combination can create a very productive “A Team”! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3994
by kelsey | Sep 13, 2018 | Cooking Tips, Diet, Family, Food, Weight Management, Wellness/Health
School is in full swing now! Are you in need of some school lunch ideas? Check out these ideas below!
- Conventional sandwiches—deli turkey, chicken or roast beef, peanut butter (if it’s a peanut safe school) and jelly, cheese, bagel and cream cheese, bagel and peanut butter, vegetarian pita pocket, tuna fish, chicken salad
- Unconventional sandwiches—hummus and pita bread, cheese and crackers, cream cheese and jelly, cream cheese and olives, sunflower butter, soy-nut butter, wrap filled with vegetables and cheese or deli meats, quesadilla, calzone, stromboli, Canadian bacon with lettuce and tomato
- Conventional alternatives to sandwiches—dinner leftovers (meat/chicken/fish/pork, grains, pasta or potatoes, vegetables), cheese and crackers, leftover pizza, soup, stew, takeout leftovers
- Unconventional alternatives to sandwiches—single-serving cereal or cereal from home in storage container (just add milk), scrambled eggs or hard-boiled eggs, yogurt with granola, chili, pancakes or waffles, nuts (if school allows), homemade smoothies, bean salad, homemade muffin, string cheese.
- Fruits—apple, pear, banana, grapes, berries, orange, grapefruit sections, canned fruit in juice, fruit cocktail, grapefruit sections, cherries, pineapple chunks, melon, pomegranate, guava, papaya, tangerines, clementine, fruit salad
- Vegetables to eat raw, steamed, or with dip—cucumber slices, celery, carrots, green beans, snow peas, blanched broccoli, asparagus, cauliflower, grape tomatoes, beets, corn, salad, guacamole, bean salad
- Snacks—fruit snacks, sunflower seeds, baked potato chips, pretzels, multigrain crackers, high-fiber granola bar, graham crackers, applesauce, multigrain chips or tortilla, dried fruit, tube yogurt (try freezing), cereal bars, dry cereal, banana chips, dried peas, breadsticks
Always be sure to give them some money to buy their milk to go with their meal as well! Adequate calcium intake in childhood is essential for bone strength later in life!
-Kelsey
(Adapted from http://www.consultant360.com/n411/content/lunch-box-suggestions-children)
by kelsey | Sep 12, 2018 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Fall is a wonderful time of year, the leaves begin to change, children are back to school, and the temperature starts to cool off. With all of these changes that are taking place you may find it hard to get away from all of the summer time BBQ and picnic eating habits. A way to help you get back to healthier eating habits is to start using some seasonal vegetables. Fall vegetables are great tasting and easy to cook with. Swapping out a regular potato for a seasonal sweet potato is a simple and easy way to get more bang for your buck. Sweet potatoes are much more nutrient dense which means that they contain more nutrients in a serving compared to a regular potato of the same size. A quick and easy recipe for sweet potatoes is to make sweet potato fries in the oven. Another fun way to incorporate seasonal vegetables is to make Kale chips in the oven. These make for delicious and healthy after school snacks for your children when paired with a low-fat cup of milk.
Baked Sweet Potato Fries: First, peel and wash the potatoes and cut them into strips around a ¼ in thick. Second, place in a bowl and toss with olive oil, paprika, salt, and pepper then place on a baking sheet lined with parchment paper. Lastly, place the baking sheet in a preheated 450-degree oven for 10-15 minutes or golden brown and crispy.
Kale Chips: kale is classified as a super food and is packed with antioxidants along with vitamins and minerals. First, cut up the kale into bite size pieces then in a bowl drizzle olive oil over the pieces then toss so the olive oil coats the pieces evenly. Second, salt and pepper the kale to taste and then place on a baking sheet and place into a 350-degree oven for 10-15 minutes or until edges are slightly brown.
-Kelsey Raml, MS, RD, LN
by Dan | Sep 9, 2018 | Exercise, Family, Goals, Motivation, Wellness/Health
Success means a lot of different things to different people. What does it mean for you? Did you accomplish a goal you set out to do? Did you lose weight? Did your cholesterol improve? Did you help someone else achieve a goal they were striving for? It may all mean something different to people, but it still means something was achieved. What makes it even more special is when it truly means something to you. That was this weekend for the Watertown Area Run Club. Many of us went down to do the Sioux Falls Half Marathon this morning, but one of us in this group was running their first marathon…26.2 miles. That person was Patricia Roth. She has been working incredibly hard this entire Summer to achieve her goal. We all saw it. We all wanted her to get it. Today, we all helped her get across the finish line! Her emotions afterwards holding up her medal, and knowing that she had just achieved something she did not think was possible for her. Our goals and our achievements are limited more by what is between our ears, than our physical abilities. She proved that over and over, and it was something special for the rest of us as well to see her achieve this goal.
Many of us started out Saturday night by going out to eat, and loading up on carbs. Spaghetti and pasta was the main course choices before hand. We were all getting ready for the next morning.
Patricia had to start first. The marathoners started 30 minutes before the half marathoners. We were there to get her fired up and to show our support. “This is it Patricia! This is what you have been working for. Go for it!”.
We got done with our race, showered, and headed out on the course to cheer Patricia on. We found her coming to mile 24.
A few of us started running with her to keep her going. Then, Owen and Amanda, after running their Half Marathon earlier, ran with her the entire last 2 miles of the marathon to keep her going. She did not stop! Smiling, and going strong. This is what she was working for! She wanted this!
The rest of us headed back to the finish line to cheer her for the last 100 meters coming in. Coming in strong, smiling, waving…grinning ear to ear!
This is Patricia coming into the final 100 meters, with Amanda and Owen on each side of her. She was giving us the “thumbs up”!
We were cheering so loud, yelling, screaming. Look at the smile on her face. She was about to accomplish her goal! She did it! She is now a marathoner!
Success again means different things to different people. Many of us had a good race today. We feel good about what we individually accomplished. But believe me, nothing felt better than how we all were cheering her on, helping her these last months achieve her goal! Seeing the look on her face, the tears flowing with joy afterwards. This is what running does for you. More importantly, this is what running friends do for you! We are a close knit group. We are there for each other. Now I call that a successful weekend. A success not only by the runners, but the spouses who help make it possible for all of us to run. They show support, they are out there cheering, taking pictures, driving back and forth. A special thank you to all of them as well. What does success mean to you? Keep moving everybody…you too will be successful!
Dr. Dan
Consecutive Exercise Day #: 3987
