by Dan | Feb 4, 2018 | Exercise, Family, Motivation, Wellness/Health
If you want your kids to be active, you have to help show them the way. Earlier I had posted about when my kids were little how we tried to keep them active, and was mainly talking about my twins. Now many years later, as my twin girls are 23, it is just as important to make sure they continue to stay active as well. We still push them, but we try to have as much fun along the way as possible.
In the days when they were back in high school, Molly was the runner, and Megan was a swimmer. Both very different sports, but each of them loved what they did.
Molly has been running yet, and Megan swims every chance she can get. But Megan too has been running as well. She is out in Virginia, and even when she gets home, she is always eager to do more walking as well, because that means she can spend more time with Zeus as well. He, of course, loves it!
But as they get older, I now get to spend time going to races with them, and running with them…which I love. A few years ago, Molly joined me for the Fargo 5K.
And this Summer, they were all home, and my girls had their boyfriends with them, and they all ran together in the Hump Day 5K! It was great having them all home, and they were all out running too! I love it! I have to think deep down we did something right by instilling in them the importance of exercise, and taking care of themselves. I will be talking about Nick coming up in the future posts. But, this last month, when my twins came with us to Orlando to run in the Disney World half marathon, I was very excited, and proud, to have them tackle a half. Neither one of them had gone this far before. I ran with Megan, and Sarah ran with Molly. Lots of pictures along the way, and quality time outside in Florida…running together. I don’t know who was happier about this…me, or them. It was a great trip. I hope there are more in the future for us to get to run together…and then also with Nick too! Here Megan and I are hamming it up for one of the photographers on the course, and Sarah and Molly after they finished!
Memories I get to keep forever! It takes work to exercise, and try to stay healthy…but it is much more fun when we do this together. Get going! Enlist your friends, your family, and get out and get moving. These times make for memories forever! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3777
by kelsey | Jan 31, 2018 | Exercise, Family, Wellness/Health
With it being the middle of winter, it’s more challenging to be outside and stay active….especially for our kids. Children need at least 60 minutes of activity a day. Meeting this activity recommendation will not only promote a healthy weight, but also ward off diseases like diabetes, heart disease, and cancer. This 60 minutes does not have to be all at once though…it can be spread throughout their day. You may consider the following tips to help you and your child be more active:
- Join a sports team or try a new physical activity.
- Take a walk or turn up the tunes and do some dancing indoors after your supper meal.
- Instead of catching a movie or watching TV, pick an activity that requires movement such as laser tag, bowling, or family swim.
- Give children toys that encourage physical activity like balls, kites, hula hoops, Frisbee and jump ropes. You could do some of these in your basement or garage if it’s too cold to get outside.
- Limit TV time and keep the TV out of your child’s bedroom.
- Plant a garden this spring. Kids love to water plants, and they’ll get excited weeks later when they see their flowers bloom or vegetables grow.
- Practice what you preach! Kids will be more apt to engage in activity and stay interested when their parent or family is doing it!
Create a positive environment with encouragement and reinforcement–this will help your child live a long and healthy lifestyle!
-Kelsey Raml, MS, RD, LN
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
by kelsey | Jan 25, 2018 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
It seems the latest diet craze I have been hearing about is the vegetarian/vegan way of eating where only plant foods are consumed. If done correctly, this way of eating can meet your nutrient needs, however it does take diligence and effort as animal foods do have excellent vitamins and minerals and especially protein to offer our body…. and we would be missing out on them if not consumed. This latest trend made me feel it was time to discuss proteins again on the blog. Let’s get back to the basics!
What is a Protein?
Proteins are the basic building blocks of the human body. They are made up of amino acids, and help build muscles, blood, skin, hair, nails and internal organs. Next to water, protein is the most plentiful substance in the body, and most of it (around 60% to 70%) is located in the skeletal muscles. Protein provides 4 calories per gram and is found in foods like meat, fish, poultry, eggs, dairy products, beans, nuts, and tofu.
What do proteins do?
- Supplies valuable enzymes that regulate bodily functions
- Provide for the transport of nutrients, oxygen and waste throughout the body.
- Key to muscle building and development
- Provide the structure and contracting capability of muscles.
- Provide collagen to connective tissues of the body and to the tissues of the skin, hair and nails.
What happens if I eat too many proteins?
A diet containing excess protein can have the following adverse effects:
- May put your other bodily systems under stress.
- Eating more protein and increasing total caloric intake while maintaining the same exercise level will build an equal amount of additional fat and muscle mass,
- Ketogenic diets can thrust your kidneys into overdrive in order to flush these ketones from your body. As your kidneys rid your body of these toxic ketones, you can lose a significant amount of water, which puts you at risk of dehydration, particularly if you exercise heavily
What happens if I eat too little proteins?
- An insufficient supply of protein the diet limits the amount of protein your body can use for daily cell function and building muscle.
How do proteins aid in weight loss?
- High-protein foods slow the movement of food from the stomach to the intestine. Slower stomach emptying means you feel full for longer and get hungrier later.
- Protein’s gentle, steady effect on blood sugar avoids the quick, steep rise in blood sugar and just as quick hunger-bell-ringing fall that occurs after eating a rapidly digested carbohydrate, like white bread or baked potato.
- The body uses more energy to digest protein than it does to digest fat or carbohydrate
What are the types of proteins to eat?
- Animal proteins – include meat, poultry, fish, dairy products and eggs and are of high biological value. These foods contain all the essential amino acids your body requires.
- Vegetable, Grain, Legume, Seed or Nut proteins – these are considered incomplete proteins, since each individual food does not contain all of the essential amino acids. To get all of the essential amino acids, simply choose foods from two or more sources.
If you have any questions about this topic, feel free to email me!
Kelsey Raml, MS, RD, LN
strive2survive@brownclinic.org
by kelsey | Jan 24, 2018 | Diet, Food, Wellness/Health, Winter
Winter is here which means flu and illness are at it’s peak. Nutrition can play a key role in boosting your immune system to keep you healthy. A healthy and balanced diet not only helps your heart and your waist line, but it aids in a healthy immune system as well….especially a diet rich in fruits and vegetables. Vitamins and minerals, especially vitamin C is helpful in boosting your immune system. Vitamin C is very rich in citrus fruits such as oranges. Sleep can also make a difference. If you aren’t getting at least 7-8 hours of sleep most nights of the week, your immune system can be weak and more susceptible to illness. Another essential method to ward off illness is proper hand washing. Thoroughly wash your hands for at least 20-30 seconds under warm, soapy water regularly throughout the day. Using hand sanitizer is also beneficial. Taking good care of yourself will help you live a longer and healthier life, but it will also keep your immune system strong to fight off infections and illness…which is ever more important right now during flu season!
Strive to get your 5 a day fruits and veggies, engage in regular activity, and practice good sleep habits, and your immune system will be in prime shape to keep you healthy!
-Kelsey
