by Dan | May 13, 2018 | Exercise, Family, Holidays, Motivation, Wellness/Health
Happy Mother’s Day to all of you mothers out there! You truly have no idea what difference you make in your families lives. A mother may or may not have children of their own, but they all take care those who are “their kids” in one way or another. You all fall into this category. Mothers are there when we need them, always sacrificing for others, never thinking twice about what they need to do for their families. There are the foundation of all families. I got to spend this weekend with my mom, and as I told her, I can’t tell her enough how much I love her, and how much I appreciated everything she has done for me in my life. Thank you mom! Sarah and I went to SF to help celebrate this day, and also ran in the Avera annual race for breast cancer run.
My Sarah ran as well! We have run this race for many years. We really have made an effort over the last 17 years as my sister-in-law is a breast cancer survivor. We ran for her…and all moms who have had breast cancer. We all know someone, a friend, a sister, an aunt, or our mom, who have had breast cancer, and have battled through it. This is our way of showing support for them, and all women, and to show support for them, showing them how important they all are to us. All of us are affected by this in one way or another.
Here is our group just before race. My sister-in-law Joni is crouched down in the middle of the picture. The rain held off, and it started out a little cold, but nobody who was there thought twice about this. We were all there for a reason. We were there to show support Joni, and for all of the breast cancer survivors. The route was very hilly and challenging, but the bottom line is our journey was nothing like what they had to endure during their treatment. I always said having this race on the weekend of Mother’s Day is the best way to show how important our moms are to us. We appreciate everything you do for us.
Mothers definitely hold the family together! We love you for everything you do for us!
This AM our run club went out and ran just like any other Sunday. I wanted to get all of our mother’s together…and again, whether a mother directly or indirectly for someone, you are all important. I hope you all realize the sacrifices you make for your families are truly noticed and appreciated. The next slide reveals what you all represent in summary:
Thank you Mom! Thanks to all of you moms! You are loved and appreciated beyond words! Thank you for all you do! Don’t ever change. At times you need a break just like all of us, but your job as a mom never takes a holiday! You all keep going forward, pushing us, encouraging us, supporting us…loving us! Thank you very much!
Keep moving everybody…just like our moms!
Dr. Dan
Consecutive Exercise Day #: 3868
by kelsey | May 8, 2018 | Cooking Tips, Diet, Food, Heart Health, Weight Management, Wellness/Health
May is beef month so I thought it’d be fitting to talk about this powerhouse lean protein!
Did you know that beef is 20% leaner than it was about 15 years ago? There are at least 29 cuts of lean beef which means they meet the government guidelines for lean, meaning each cut has less than 10g of total fat, less than 4.5 g of saturated fat, and less than 95mg of cholesterol (in a 3 oz serving). Lean beef is also a great source of multiple vitamins and minerals such as vitamin B12, selenium, zinc, niacin, vitamin B6, phosphorus, iron, and choline. Here are some tips for you to make beef a part of your heart healthy meals:
- Look for key words such as “round” or “loin” …these are typically leaner cuts
- Choose 90% or greater lean beef. This means in a 3oz serving there is less than 5g of fat in it.
- Use healthy cooking methods such as grilling, broiling, baking, roasting, or braising. The less tender cuts can be marinated in a tenderizing marinade such as salsa or light Italian dressing.
- Trim the fat! Trimming the fat before cooking will help eliminate some of the fat from the cut.
- Cook with fresh ingredients such as lemon juice, peppers, onions, garlic, and herbs instead of adding extra fat to the cut.
- Practice portion control. Select the 3-5 oz serving over the 10oz.
Balance is key to a healthy diet, so be sure to include your fruits and veggies and whole grains along with your lean meat to create a healthy plate. All meat is required to have the nutrition content (label) posted by it in the grocery store. Be sure to use this when you’re selecting your cuts of meat and pay special attention to the total fat and saturated fat content. If you want to learn more about the benefits of beef and explore healthy recipes check out these websites: www.beefnutrition.org and www.beefitswhatsfordinner.com.
-Kelsey
by Dan | May 6, 2018 | Exercise, Family, Goals, Motivation, Wellness/Health
Things in life don’t always go as planned. You make the best of them anyway. Even though things may not go as planned, it does not mean it was not a good thing. Act like it was planned! Act like you are coming across the finish line and have all kinds of energy left, and you met your goal, whether it was for distance, time, or just showing up! If you stepped out on a limb and signed up for a race or a walk, then have fun doing it, regardless of the outcome. Be grateful you even got to participate. Many people would love too, but may have a reason they could not, physically or otherwise. Take advantage of the fact that you got to be there.
The first rule to follow to “Believe in Yourself” is to “Be You”! Only you can be you! Nobody else is in your shoes. Nobody else has your life, your struggles, your stress. But they also don’t get to enjoy the good parts of your life! Only we as individuals can do that. Be grateful to yourself, be kind to yourself: Be You! When you believe in yourself, good things happen.
Last week I talked about my son breaking the 2 min barrier in running the 800 meters in track. The first time he had even broken 2 min, running a 1:58. He had another track meet Friday, Howard Wood, in SF. He broke it again, another 1:58! What is the difference now? Because he proved to himself that he could do it, and now he can go out and repeat. He believes in himself! Believe in yourself, and you will become unstoppable. Our bodies are capable of anything. It is our mind we have to convince!
Jenn, one of our run club members, and a friend, is on the far left in this picture. She just graduated yesterday with her masters for teaching. 2 years she spent doing this, all while working, running, being involved in races, being married, and raising 2 kids. How? She believed in herself. She believed she could do it. There is no question it was a lot of work, and a lot of sacrificing of other things, but she did it. Another individual who made a huge accomplishment in their life! As with all things in life, it you want it, you have to earn it. You can’t take your health for granted. You have to earn it, and work at it also.
Some things with exercise are not always easy. You have to learn to get out of your comfort zone, and to go beyond what you thought your limitations were. If you are not willing to push your limits, you have no idea how far you can actually go. Do you want to settle for something, or be the best you can be at it? The rewards are unlimited when you believe, and then follow through with actions.
You have to rely on people around you, your friends, and your family. When trying to work on exercise and a healthier diet it is much easier when you have help. Take advantage of that help, and then remember to return the favor to them as well. No one should have to struggle alone. We all have times when we need someone to help us through, to help motivate us…to help us get off of our butt and do something about it, no matter what the issue may be! Just remember, when you work at it, when you believe, when you can be you, things change…for the good!
Believe in Yourself! Be You! It is your life, and you are in the driver’s seat. Just make sure you fasten your seat belt! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3861
by kelsey | May 3, 2018 | Exercise, Heart Health, Weight Management, Wellness/Health
It’s that time of year again!! Start keeping track of your mileage on the trail for the annual trail challenge with the Watertown Park and Rec!!
Info: If you are into running, walking, or biking the beautiful trails of Watertown, then the Recreational Trail Challenge is for you! From May 1-September 28, keep track of your miles on the trails, and prizes will be given to our top finishers in each category! Make sure to visit our website www.watertownsd.us to get your Rec Trail Challenge tracking sheet or stop into the Park and Rec Fieldhouse located at 1900 West Kemp to pick one up!
Thank you to our sponsors Watertown D.A.S.H, Strive Brown Clinic, and Dan and Sarah Reiffenberger.
by kelsey | May 2, 2018 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
We all know we are supposed to eat fruits and veggies…and more of them, but the actually doing it part we struggle with. Today’s post gives you some ideas on ways to get your 5 servings a day of fruits and veggies. Remember one serving is equal to 1 cup raw or 1/2 cup cooked. Fruits and veggies are loaded with vitamins and minerals and aid in disease prevention. Including more fruits and veggies in your diet doesn’t have to be a challenging task! Here are some suggestions to help you boost your intake.
1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.
2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.
5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.*
7. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.
8. Place colorful fruit where everyone can easily grab something for a snack-on-the-run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.
9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.
10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
11. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.
12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.
14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.
15. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
16. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.
17. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.
18. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with low-fat dressing.*
19. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden.
20. Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce.
Source: Academy of Nutrition and Dietetics: www.eatright.org.
http://www.eatright.org/nnm/handoutsandtipsheets/#.UyHnjs47Bw0
-Kelsey
