by Dan | Jun 18, 2017 | Exercise, Family, Goals, Motivation, Wellness/Health
As we come upon another Father’s Day, it is once again time to reflect back on the accomplishments that have been made, what went right, what went wrong, and how or what can I do to improve things. Sarah and I over the years have always been active, and we have tried to teach our kids to be active as well. It is that important! There are so many other adventures and activities that you can do together, that will make lifetime memories. This first picture Sarah had made T-shirts for one of Grandma’s marathon’s that I was in, and these guys were my walking cheerleaders. I would come down the road to hear them cheering me on, and to see what they were wearing! Boy, talk about getting fired up. It is one of my favorites pictures, and times, to look back on. There are many times to look back at, with the trips we have made, activities we have done. That is what makes pictures so nice. It helps you to remember details that you may have otherwise forgotten.
This was one year, on Father’s Day, taking a picture with me wearing my shirt that says “Awesome Dad”! Hard to realize they were that little once. There were many times we got to spend out at the Lake as well.
Here we are showing off the fish we caught. Just a little excitement from everybody here! They also came with us to many races/marathons, and were my ongoing cheerleaders. It was great having them come along. Now they are starting to participate in these races with us! Here my twins are with me the following morning after one of Grandma’s Marathon races.
The perfect way to feel ready to go again! With what we do for our jobs, it made it hard many times to figure out how we could spend more time with them. When you look back, there are always things you wish you could change, and how you would spend your time. But, at the time, we did the best we could, and tried to make many lifetime memories. We had a lot of fun when they were growing up. I learned many things from my Dad. I probably got to spend more time with him after he retired, as his job entailed working evenings. We never wanted for anything, except being able to spend more time with him. Later on, we just had to spend more quality time together!
Of course, this may be Father’s Day, but none of these things would have happened without help from Sarah. We were truly a team. We remain a team yet. Yesterday Sarah and I participated in the “Race for Chase”, a 10 mile team race where one of you has to ride, and one has to run. You start together, and have to finish together, and you can trade off as often as you want. We won our age group for coed teams…the age group I refer to as “Team Old”! We had fun, and hopefully there will be many more running, biking, and exercising adventures to do together, not only with the two of us, but later with the kids, and then grandkids.
My three kids are growing up, and moving on with their own lives. Hopefully, we have instilled in them how to become better at taking care of themselves, staying active, and being involved as a family. We all can work at becoming better. Me included…I always have to continue to work on being a better Dad. I got one shot at it, and the job description keeps changing, so hopefully I can continue to adapt and change on the fly. But, one thing is for sure. I will never forget my walking billboard at the marathons. The front of the shirts you saw at the beginning. But, when they would turn around as I ran by, and it was the back of the shirts that I will never forget!
This is what it is all about! This is why I want to be around longer. This is why I need to continue to work on becoming a better Dad…always. You do the same, whether as a Dad, or Mom, or friend, or whatever! Work on becoming a better you!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3550
by kelsey | Jun 14, 2017 | Food
The recent storms reminded that we are due for our annual post about food safety and power outages. I think this content is very important to review during times like this when we can lose power due to summer storms. Without power to your freezer or fridge, the safety of your food is at risk…especially when it’s 80 degrees out. If you don’t have one already, be sure to get a thermometer for your fridge and freezer so you are able to monitor and track temperatures appropriately…and be sure to follow these recommendations below.
Keeping cold foods cool and hot foods hot may be a challenge without power so follow these recommendations to keep your food safe in an emergency.
- Keep the refrigerator and freezer doors closed as much as possible to maintain the cold temperature. Watch the temp on both using a thermometer. You want your fridge to stay under 40 degrees and your freezer under zero degrees F.
- The refrigerator will keep food safely cold for about 4 hours if it is unopened.
- A full freezer will hold the temperature for approximately 48 hours (24 hours if it is half full) if the door remains closed.
- If are you able to, get dry or block ice to keep your refrigerator as cold as possible if the power is going to be out for a prolonged period of time. Fifty pounds of dry ice should hold an 18-cubic foot full freezer for 2 days.
- If you are wondering if your food is safe to consume, you need to evaluate each item separately using a thermometer as you cannot rely on the appearance or odor! If the food still contains ice crystals or is 40 °F or below, it is safe to refreeze. Refrigerated food should be safe as long as power is out no more than 4 hours. Keep the door closed as much as possible. Discard any perishable food (such as meat, poultry, fish, eggs, and leftovers) that have been above 40 °F for 2 hours. Remember…it’s better to discard and buy new than risk it and get sick!
For more tips and detailed recommendations please visit the USDA’s website: http://www.fsis.usda.gov/Fact_Sheets/keeping_food_Safe_during_an_emergency/index.asp .
-Kelsey
by Dan | Jun 11, 2017 | Exercise, Family, Motivation, Wellness/Health
There are always time when we need to work out, no matter what type of exercise, by yourself. Time to think, time to sweat, time for you! But, there are those times when it would be nice to have help from others, whether family or friends. As time goes on, these two groups, family and friends, can be hard to differentiate. They can become one in the same. We need them for support, for motivation, for laughing, for working out our problems. A lot of times their problems are similar. Talking about it can resolve things easier. We become better, and they become better. When one of them gets hurt, or injured doing exercise, things are not the same. Something is missing. I have written on this before. Whether it was myself, or a family member, or a member of our run club, something is missing when one of can’t participate. Jill has been hurt with a sore foot lately, and her brother Steve had been dealing with a sore foot, and then my nurse Chris has been dealing with a sore foot while she was training for her half marathon. Bottom line, we will all have some type of injuries along the way, but the benefit that comes when we do exercise, and participate in activities, far outweighs that risk of injury. All we can do is support, listen, help them if we can, and wait until they can return. Until you are in that situation yourself, it is hard to describe that feeling when you can’t participate, and can’t wait for that time to be back at it again ourselves.
Our run club continues to keep growing…not only in numbers, but in friendship. There are some of those times when it is time to meet for a run, and I am not really in a mood to go run, but I am in a mood for spending time with these people…friends…who become like family! We are there for each other. We get to know each other. We worry about each other! We become better ourselves because of our friends!
The Hospital Hill run took place yesterday, and my son Nick, and one of my daughters, Molly, and her boyfriend, came home to run in this. My daughter Molly is “thumbs up” ready to go for this. We got to spend time as a family, running, walking, exercising, together! And of course, members of our run club were there as well.
All smiles after the race. We had some other that were there as well, but they had to leave sooner for other family activities, but we were there…supporting each other, cheering each other…just being there! Jill was able to run it, and we were all cheering! My son Nick came up and brought all of his college room mates as well!
The four stooges! They did great, and they had a good time! This is what memories are made of! We become better ourselves, by supporting those around us, and they return the favor. Can it really can much better than this? That is what makes life rewarding…fulfilling…enjoyable!
I really cannot say it anybody than this! To all of my run club friends: Am I wrong with this? Thanks for all the support you give me as well! Run on everybody! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3543
by kelsey | Jun 8, 2017 | Etc.
Bruce Ford with the IBS Support Group asked us to inform you all of their next meeting. This is a great opportunity to learn more about Irritable Bowel Syndrome and get tips and support from others who have it. It is free and any are welcome!
IBS Support Group Meeting
Wednesday, June 14th at 6:30pm at the North Conference Room at Prairie Lakes Hospital
by kelsey | Jun 6, 2017 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Grilling is a great way to change up cooking techniques and try new flavors after a cold winter season. Spice up any cookout by adding fruits and vegetables to the menu. Beyond the benefits of adding color, variety and flavor, fruits and vegetables can also add a variety of vitamins and nutrients. Keep in mind the Dietary Guidelines for Americans recommend to fill half of your plate with fruits and vegetables at each meal.
Kabobs are a great item to include marinated vegetables like red or yellow peppers, mushrooms, eggplant, cheery tomatoes, and onions. Simply brush your favorite vegetables with olive or canola oil and your favorite spices and grill over medium heat, turning until marked and tender.
When grilling meat, choose healthier options like lean cuts of beef, pork, chicken, or fish. Be sure to keep raw meat, poultry, and their juices separate from ready-to-eat foods avoiding cross contamination. This can be done by using separate plates, cooking utensils, and cutting boards. Frozen foods should be thawed in a refrigerator or the microwave, not on the countertop or by the grill. Also remember to use a food thermometer when cooking meat, poultry, or fish to ensure it reaches a safe minimum internal temperature, this is key to reducing risk of food poisoning. Steak should reach 145°F, hamburgers 160°F, and chicken and pork 165°F.
Vegetarian or an avid mat lover, a grilled marinated Portobello burger can be a tasty alternative. Marinate and grill mushrooms, gill sides up, over medium-low heat with the grill covered until they are marked and softened (about 15 minutes). Flip and grill until cooked through.
Not forgetting dessert, try fruit kabobs with pineapple slices, watermelon, or peach halves. Grilling on low heat until the fruit is hot and slightly golden. Serve them on top of low-fat frozen yogurt or angel food cake.
Most of all enjoy!
-Kelsey
