by Dan | Aug 27, 2017 | Exercise, Family, Goals, Motivation, Wellness/Health
We continue our training for the Twin Cities Marathon taking place on October 1. This will be the first one for Sarah. She has done numerous half marathons, but never a full, stating over the years that she is only “half stupid”. This will be number 15 for me. We are doing this for a very special cause. We are running for Team FARA, Friedreich’s Ataxia Research Alliance. Friedreich’s Ataxia (FA) is a rare genetic disorder that affects approximately one in 40,000, affecting the spine, brain, and can also affect the heart. There are 4 individuals in Watertown alone who are affected by this disease, several of which are cousins of mine. One of those cousins has already passed away from this. Our group of runners on the Watertown Area Run Club are joining together to raise money for research to help with this. There is no cure, but that does not stop of from working on it. One of our run club members, Tom Batta, has a daughter affected by this. We run for them because they can’t. Today we had a 20 mile training run, and then breakfast at our house following this.
We are planning, strategizing how our training is going to go, and working on helping each other achieve this goal, with the plan to raise as much money as we can for this cause. As runners, this is our other family, and we support our families in many ways. The following pictures are some of the people participating in this event, either in the Marathon, or the 10 mile they have.
Erika and Owen stretching after the 20 mile run this AM.
Paula, giving us her “20 mile” symbol as she was just getting done.
Jill giving us the thumbs up as she was coming in.
Bob and Tom relaxing after finishing the run as well.
This picture was a shot of the group as we were beginning this AM, with a mix of those doing the marathon and the 10 mile. We are all running for a cause…an opportunity to run for those who can’t, and to help our own community of Watertown as well. We as a “family” stick together. We support each other, and help in whatever way we can. In the process we may be benefiting our health as well, but the reason we are doing this now is not for us…but for those who can’t. I would like to ask any of you who read this to consider donating as well. If you google “Team FARA 2017”, it will bring you to a link that you can click on, Team FARA 2017–Friedreich’s Ataxia Research Alliance (FARA). Then you will see a list of teams who are participating. Our team is the Medtronic Twin Cities Marathon and 10 mile. If you click on this, you will see a list of all of the team members who are participating. You can make a donation on behalf of any of them running. Overall, we don’t care who you donate the money too, as we are all one big team. One big family! We just ask that you please consider donating! Any amount is appreciated. Sometimes the overall reward we get in life is by doing something to help someone else. To run and be active, and exercise for someone who can’t. I have no doubt you could ask any of the people with FA, and they wish they could run as well. We will do the running, if you will please donate! Thanks!
Keep moving everybody…and appreciate the fact that you can!
Dr. Dan
Consecutive Exercise Day #: 3620
by kelsey | Aug 24, 2017 | Etc.
A support group for people with Irritable Bowel Syndrome (IBS) will hold a meeting on Wednesday, August 30th at 6:30pm in the west conference room at Prairie Lakes Hospital.
The group works to educate those who are living with IBS and to increase awareness of the disorder. IBS is a functional bowel disorder characterized by recurrent abdominal pain and diarrhea, constipation, or a combination of both. There is no cure for IBS.
The August 30th meeting will include a presentation by Kelsey Raml, Registered Dietitian and South Dakota Licensed Nutritionist. Ms. Raml received her Master’s degree in Nutritional Sciences from SDSU in 2009 and has been a dietitian with Brown Clinic for eight years. She will discuss nutrition for management of IBS symptoms.
Attendees should sue the west hospital entrance for easy access. There is no advance registration and no cost. Everyone is welcome. To learn more, contact Bruce Ford at 880-5213.
I look forward to meeting with this group Wednesday! Please join if you are affected by IBS and want to learn more about nutrition interventions! -Kelsey Raml, MS, RD, LN
by kelsey | Aug 24, 2017 | Cooking Tips, Diabetes, Diet, Exercise, Family, Heart Health, Motivation, Weight Management, Wellness/Health
I have enjoyed seeing first day of school pictures this week! As we enter the new school year, I thought it was fitting to discuss some tips to help us get on a healthy living routine! There are many components to living a healthy life, but healthy eating and exercise are at the top of that list. So, what does it take to provide you and your family with healthy meals and regular exercise….with an already busy schedule? Here are a few tips to get you on the right track:
- Drink water – Drinking enough water during the day will help you feel fuller at meals, clear out unwanted “junk” from your body, and can aid in weight loss. Aim to get at least 8 glasses (64oz) of water every day. Send a water bottle to school with your kids and also keep one with you throughout your day.
- Get adequate sleep – Getting adequate sleep can be difficult with a busy schedule, but it is very important to provide proper recovery from exercise and to help manage stress and mood. It also helps keep you and your family focused throughout the day. Aim to get at least 7-8 hours of restful sleep a night.
- Get moving – Try to get outside a few nights every week with your family. Exercise boosts calorie burn and promotes healthy bones, muscles, and hearts. Get active 30-60 minutes every day to maximize these benefits. Biking, walking, swimming, are a few ideas.
- Prepare meals ahead of time – Grabbing fast food has become an easy way to fill up without spending much time doing it, but it is not a great option when it comes to overall health. Meal preparation is a great way to eat healthy while also saving some time during a busy day. You can control what goes into these meals, and will help cut back on eating fast food when in a hurry. You can also try batch cooking where you make a bigger batch of a meal, separate into smaller containers, and freeze. They are easy to grab and prepare in a pinch! Chili, casseroles, taco meat, and soups are great to try with this.
- Spend time with healthy people – The people you spend the most time with have a large impact on your habits. Being around people with healthy habits will have a positive impact on your own personal habits. Along the same lines, your children learn from the examples you set for them. The habits they form now are habits they will have as they grow up. Make time to sit down and have meals together, engage in family activities, and involve your children in healthy living practices.
There are many pieces that go into living a healthy lifestyle and it is important for us to practice improving each one of them. Keep in mind that simple, small changes can lead to large benefits in the end! Focusing on lifestyle changes and improvements is key to success long term. If you would like more help improving you and your family’s nutrition, activity, and wellness, contact us today!
-Written by Kala Nurnberg, SDSU Dietetic Student
-Kelsey Raml, MS, RD, LN
by kelsey | Aug 22, 2017 | Etc.
Fall into fitness and take control of your health. Join us for STRIVE 2 Survive, our 12-week health and wellness program beginning September 12th!
The two main components of STRIVE 2 Survive include diet & exercise.
12 Week Wellness Program
6 Lectures: every other Tuesday @ 5:30-6:30pm.
All Lectures at the County Fair Banquet Hall
September 12: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
September 26: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Torness
October10: “Your Equation to Success” Dr. Jon McAreavey
October 24: A Walk thru the Wellness Wheel” Dr. Clark Likness“
November 7: “Medications…to do or not to do” Deidra VanGilder, PharmD
November 21: “Making Health a Way of Life” STRIVE Team
6 Take Home Lessons: sent to you during the weeks we don’t meet. Topics are focused on wellness.
Evaluations
- Lab Work: lipid & glucose labs: beginning and end of program
- Body Composition Testing : beginning and end of program
- Weekly Weigh Ins
Cost: $130 includes lab work, body composition tests, lectures, lessons, and Strive 2 Survive t-shirt
STRIVE 2 Survive applies to all who have a heartbeat…adolescents to the elderly!!
Contact us NOW to get enrolled!
For more information and to sign up, contact:
886-8482 or email strive2survive@brownclinic.org Visit our wellness blog at: www.s2sbrownclinic.com
by Dan | Aug 20, 2017 | Exercise, Family, Goals, Heart Health, Motivation, Wellness/Health
This past week has been really nice going out for an early morning run. The fog along the lake makes you feel mesmerized by nature, and you don’t even feel like you are exercising. That is that special feeling that comes on certain days of running…not all days, but certain days, where everything is just clicking on all cylinders. Everything feels good, the breathing is easy, you get lost in your own thoughts…and the scenery makes it easy for that to happen. When that alarm clock goes off, and some mornings it usually ranges between 5 and 6 AM, many excuses flow through your head as to why I should not run that day. Sometimes I do change plans then, but on those days when I make myself get up to get ready, I don’t regret it. Especially when some of the views showing up next are what I get to look forward too.
It is so easy to get lost in your thoughts running by the lake. Either the sun rising, the clouds and reflections along the lake, the moon still out before the sun comes up…all make it easy to forget your problems, and to get fired up for the day ahead. That is where it really helps, when I know I am going to have a busy day, either in clinic, or with meetings, or both. I can help plan overall how I am going to take this all on, and how to stay organized and on task. I can have a lot of the stress put at ease just because I have mapped it all out in my head before hand, and know how I am going to tackle things. It is fun on those days when I run with a group, but those other days when I either just run with Sarah, or by myself…those days are just as important. I may be exercising my body, but I am exercising my mind too. Just me and my thoughts! These are my “Calgon, take me away” moments.
Sarah and I can go through things that have been happening with our kids, or things at work, and we need another opinion. We can lean on each other. Other times, we may run together, and not even say a word. We are running as a team, just listening to each other breath, and relax on our own, but together.
And those days when you are alone, you don’t have to worry about getting in an argument with anybody, or trying to help solve everybody else’s problems…you can have some quiet time on your own…time to reflect, on both good and bad; time to problem solve; time to escape; time for me! Everybody earns, and deserves, some time to themselves. I told my family all along when I would run or work out, that I got 30-60 minutes for me, and the rest of the day was for my family and my patients. In order to do a better job for my family, and my patients, I need some time to me. This is what running does, and especially those early morning runs…before the rest of the world gets up, and all the demands of the day start coming into play. Remember that! We all need some quality time to ourselves…to think, to escape, to exercise…just to take care of ourselves! Going out for some activity, whether running, walking, biking…just moving…can help accomplish that! Keep moving everybody! Then feel more prepared to take on the world!
Dr. Dan
Consecutive Exercise Day #: 3613
