by Dan | Apr 2, 2017 | Exercise, Goals, Motivation, Wellness/Health
In order to build up our endurance, stamina, overall energy level, we have to be willing to get out of our comfort zone. We are getting to the time of the year here where there are all kinds of exercise events coming up: walking, running, biking, swimming! Take a chance, and see what you can do. The next one coming is Saturday April 8…the Spring into Action 5K/walk, and will be in support of the upcoming Child Advocacy Center that is coming to Watertown to help child abuse victims.
The first picture is the Hospital Hill run/walk, taking place on Saturday June 10. It will be our 21st Anniversary of the event. Time to sign up. Some people get scared off by going to events like these, but they are the perfect way to get out and exercise, and be among a crowd of people doing the same thing. I have heard enough people say “if I do this I am going to die!” That is why you have to build up to it, then you will be saying:
Then you will be hooked! You will be on your way to becoming a better you! Here are other examples, this next one being at the SF half marathon event held in the Fall.
It is a great run, with great weather, and you often times meet up with friends! We also have the Lake Kampeska minin triathlon, featuring swimming, biking, and running, and you can do solo, or as a team. Take your pick!
The big thing to remember with all of these is it does not matter what your time is. Time is irrelevant. Go for the experience, the adventure…step out of your comfort zone!
Become a better you! Make a change. Incorporate the 3 C’s in life:
You have no idea what this change in your life can mean…what doors it can open up in your life, and how you approach life, and appreciate life. Be adventurous! Take a chance, make a choice, and make a change! Become a better you! Keep moving everybody! Next week I will show how to incorporate resistance activities into your activity routine.
Dr. Dan
Consecutive Exercise Day #: 3473
by kelsey | Mar 30, 2017 | Diet, Eating Out, Etc., Food, Weight Management, Wellness/Health
Last year during Lent, I posted a comparison chart for fish selections at fast food restaurants and since Lent is in full swing again, I thought it would be beneficial to repost! Many of you are eating more fish right now than you ever do due to the Lenten season. All of the fish sandwiches you get at fast food restaurants are breaded and fried, but how to do know what’s better than others? I did a little research for you to help you make better choices. When you look at the chart below, please take note of the calories, total fat, saturated fat, trans fat (the only place that has trans fat is Culvers), sodium (recommended to stay below 2400mg/day), and cholesterol (recommended to stay below 300mg/day). The carbohydrates are coming from the bun and a little from the breading and can easily be dropped by taking off half of your bun. Other important things to note is that holding the tarter sauce can save you about 100 calories and 5-10g of fat. Another healthy choice would be to get a side salad, instead of fries with the sandwich. The best choices are the McDonalds Filet of Fish, no tarter sauce or Taco John’s Fish Taco, no sauce. Even better than eating out, would be to make your fish at home like my picture of grilled shrimp above. Choose healthy cooking methods such as baking, broiling, or grilling…try to avoid frying and incorporate some great vegetables with your fish for a well-balanced meal!
-Kelsey
Nutrient Comparison
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Nutrition Facts |
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| Food Item |
Calories |
Total Fat |
Sat. Fat |
Trans Fat |
Cholesterol |
Sodium |
Total Carbs |
Fiber |
Sugar |
Protein |
| McDonalds Filet of Fish |
380 |
18g |
3.5g |
0 |
40mg |
610mg |
39g |
2g |
5g |
16g |
| *McDonalds Filet of Fish-No Tarter |
290 |
9g |
2g |
0 |
30mg |
530mg |
38g |
1g |
5g |
15g |
| Burger King Fish Sandwich |
590 |
31g |
5g |
0 |
45mg |
1480mg |
57g |
3g |
8g |
21g |
| Burger King Fish Sandwich-No Tarter |
410 |
12g |
2g |
0 |
30mg |
1240mg |
53g |
3g |
6g |
21g |
| *Taco Johns Fish Taco |
280 |
14g |
4.5g |
0 |
35mg |
1160mg |
29g |
2g |
3g |
10g |
| Arby’s Fish Sandwich |
570 |
25g |
4g |
0 |
45mg |
1010mg |
64g |
2g |
9g |
21g |
| Arby’s Fish Sandwich-No Tarter |
450 |
15g |
2.5g |
0 |
35mg |
730mg |
59g |
2g |
6g |
21g |
| Culvers Cod Filet |
663 |
40g |
7g |
1g |
76mg |
979mg |
47g |
1g |
5g |
31g |
| Culvers Cod Filet-No Tarter |
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553 |
27g |
5g |
1g |
58mg |
877mg |
46g |
1g |
5g |
31g |
| Culvers 3 piece Cod Dinner |
1929 |
132g |
22g |
2g |
196mg |
2444mg |
108g |
8g |
18g |
75g |
| Culvers 3 piece Cod Dinner-No Tarter |
1553 |
96g |
16g |
2g |
148mg |
2172mg |
106g |
8g |
18g |
75g |
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References: restaurant’s websites, calorieking.com, and myfitnesspal.com.
by kelsey | Mar 28, 2017 | Cooking Tips, Diet, Food, Heart Health, Weight Management, Wellness/Health
These nice warm temps have officially welcomed grilling season! 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
by Dan | Mar 26, 2017 | Exercise, Goals, Motivation, Weather, Wellness/Health
It is that time of year. The time when Winter is about done, and you can hardly wait to spend some time outside. Spring officially is here, but he weather needs to be continually reminded of this. It is going to be in the 50’s this entire week coming. The snow, other than a few little scattered, isolated piles, is gone. The trail is in full use. People’s moods in general are starting to pick up. This is the perfect time to take advantage of this and get out and move. Time to work on getting some exercise and activity…time to become better…in health, mind, and body.
So take advantage of this time of year, and Spring into Spring! It is probably the easiest time of the year to start getting motivated, especially when we have been stuck inside for all of the Winter. Get out and enjoy the scenery. There are many things to see along the trail, and in particular, when you go around the lake.
Even Zeus likes to stop and take it in. It is a great time to go think, get some fresh air, and work on your health at the same time. Don’t let the excuses for not doing this start rolling into your minds. Just get out and move!
Our run club has been getting out all Winter on Sunday mornings for a run. The smiles on our faces say it all…the weather is improving! It is great to get outside. Time goes much quicker when you exercise outside versus inside on a treadmill. It is much more boring inside. We have our route going around the zoo. It never gets dull here. We were hearing the trumpeter swans in full chorus this AM!
It is time to party! It is time to celebrate! Who needs New Years resolutions when Spring is so much more accommodating for getting things accomplished in this regards. Take advantage of this. You don’t know what you are missing until you do. And, take advantage of the trail system. The scenery really is very nice to look at, and just get lost in your thoughts, and at the same time, getting some exercise. It involves taking the time for you…to become a better you!
Here was a view overlooking Lake Kampeska from the bike trail earlier this week. The clouds and colors at Sunset were impressive! I did not even feel like I was out walking and working. I was out observing and thinking. It is a great time to solve issues/problems that went on from the day. You don’t know what you are missing until you try it, and then…you will be hooked. Get out and move, and appreciate what life has to offer. Then, you will realize your life is all that much more rewarding and special. Become a better you, and get out and appreciate what living here has to offer! You won’t regret it!
Keep moving everybody!
Dr. Dan
Consecutive exercise day #: 3467
by kelsey | Mar 21, 2017 | Cooking Tips, Diabetes, Diet, Food, Heart Health, Weight Management, Wellness/Health
I had a patient ask me about eggs and thought that was a worthy blog topic since we haven’t discussed them in awhile! Here’s the scoop below!
These days eggs have been mis-perceived as a forbidden food, why is this? Eggs contain cholesterol, a type of fat made naturally in the body or found in animal produced foods, used by the body to keep us healthy. There are two types of cholesterol: “good” and “bad.” Low-density lipoprotein, or LDL, is known as “bad” cholesterol. High-density lipoprotein, or HDL, is known as “good” cholesterol. Too much of one type, or not enough of another can put you at risk for coronary heart disease, heart attack, or stroke. Depending on the size of the egg, one yolk contains about 185-215mg of cholesterol; the whites of the egg do not contain cholesterol. Today’s research shows that one egg yolk a day is fine for most healthy people, as long as their total cholesterol intake is 300 milligrams a day or less. For people at risk or diagnosed with heart disease, consuming less than 200 mg per day of cholesterol may be of further help to decrease significant health risks. The American Heart Association suggests for people with heart disease to consume no more than 2-3 eggs a week, substituting egg whites or cholesterol-free eggs as they choose.
Other benefits of eggs include: one large egg has just 70 calories; it is a good source of protein and vitamins A and D, B complex vitamins, and phosphorus. Eggs also supply lutein and zeaxanthin, which can help promote good eyesight.
-Kelsey
