by Dan | Jun 26, 2016 | Exercise, Family, Goals, Motivation, Wellness/Health
There are all kinds of fun runs/walks during the year, and especially during the Summer, to be able to participate in. It is also a time when you can include your friends, or family, and have fun with it…or maybe even show how tough you can be getting ready for it. Here Molly, Nick and I are getting ready for the Fargo 5k in May. Sometimes though, we just need to convince ourselves that we can do it.
If we can convince our minds, our bodies can handle it! I had to keep talking Molly through it that night as well…to help convince her that she still could do it.
We all need some extra support sometimes…to help us realize what we are capable of doing…to help get past our fear of the unknown. It was great running a 5k with my daughter! There have been several other events so far this Summer…just last week we did the Race for Chase…a 10 mile race where you have a 2 person team. One person rides a bike, one person runs. You have to start together, and finish together, and you can trade off biking and running whenever you want…but you both are covering 10 miles. Sarah was my team mate. We won our age group category! Here is a group of some of the people participating.
It was a good time…and something different to do. Of course, I had to have a little fun along the way and hold up a trophy (which we did not win!) before hand as I was giving some of the other people who are on our run club a challenge as to who was going to get it!
Of course we also had the Hospital Hill Run. Another great turnout for our 20th anniversary. Here is everybody at the start this year.
Here is a good example when it comes to all of the events: You need to have the courage to start! Everything in life has obstacles, but those obstacles were meant to overcome. If you don’t push yourselves, you will have no idea how far you can go. You have to start in order to finish! Once you finish, you will be looking for more challenges…more experiences…more adventures!
You just have to remember it does not have to be a competition against somebody else. It can be a competition with yourself though…a competition to show yourself what you are capable of. What are you made of? How are you able to overcome challenges in your life?…Setbacks in your life?…Difficulties in your life? Are you going to be able to push through and create and experience new adventures in your life? You might actually like it too! For many of us, wouldn’t that be a surprise? I have talked about Dr. George Sheehan in the past…the cardiologist who helped promote the running boom in the 1970’s. He was wise beyond his years! What a great summary to keep in mind for all of us!
Convincing ourselves is the challenge…and if we convince our minds, we are half way there! Don’t worry what somebody else may think…worry about what you are going to think! Take care of yourself, and have great adventures along the way. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3194
by kelsey | Jun 21, 2016 | Cooking Tips, Food
With the 4th of July right around the corner, you may be busy making plans with friends and family which always involves planning a menu. Summer gatherings are known for picnics and outdoor eating, and often times food safety is overlooked. One small mistake of food safety can result in foodborne illness and sicken your whole crew. Here are some tips to avoid foodborne illness.
1) Wash your Hands: many times foodborne illness can be avoided by simply practicing proper hand washing techniques. Be sure to wash your hands before cooking, after handling raw meat, and before eating. If running water is not available, bring hand sanitizer and rub it all over your hands, inbetween fingers, and around your nails.
2) Use sealed containers for packing your coolers: If juices from raw meats drip into your cooler and mix with other items, it creates the perfect environment for bacteria to grown. Use ziplock or sealed tight containers for packing your goods. If running water isn’t available, be sure to wash your produce before you leave home!
3) Avoid cross-contamination: bring two sets of utensils and plates to avoid cross contamination. One set for the raw food and one set for the cooked food.
4) Use a good cooler: Make sure your cooler is up to par for keeping your foods cool and be sure to leave enough room (1/4) of it for ice, ice packs, etc. Pack cool and hot foods separately and be sure to use your thermometer to check the temperature of the cooler throughout the day. Temperatures should be under 40 degrees.
5) Dont’ let food sit out: The danger zone for bacteria growth is between 40 and 140 degress F. Bacteria can double in a matter of 20 minutes when in this zone. Do not let any food sit out for more than 2 hours and if the temperature is higher than 90 degrees F, food should only sit out for an hour. Be especially mindful of meats, salads made with a mayo base, and anything dairy.
6) Use a thermometer: Meats needs to be cooked to certain temperatures to ensure doneness and eliminate bacteria. Hamburger must be cooked to 160 degrees F and chicken- 165 degrees F. If you are unsure of what temp your meat should be cooked to, please refer to this chart: http://homefoodsafety.org/cook
Enjoy and be safe!
-Kelsey
by Dan | Jun 19, 2016 | Exercise, Family, Motivation, Wellness/Health
There were lots of fun times spent with the kids growing up. A lot of these memories start flooding back when I go looking through all of the pictures. Everybody here was so proud of the fish they caught. The kids always came with us when we went to go run races too.
Here are my twins one year after doing Grandma’s marathon. It was great having your own cheering section along the route. As they got older, I returned the favor by cheering them on at all of their sport events. It was just as much fun watching them as it was participating in the events myself. As a Dad, it was fun watching them evolve and change, and grow up!
They are all in college now…where has the time gone! That is what makes pictures such a treasure…you can always look back and feel like you were right back at that moment again. Forever a treasure.
Many of us can be a Father, but it takes someone special to be a Dad! Things may not always go as planned, and life throws a lot of curve balls, and problems along the way. At times there always seemed to be something more stressful that had to be worked on. That is where the exercise came into play. It was an escape valve. A way to unload some of that pressure, blow off some steam…just have time to think.
But, what I think was more important about being a Dad, especially for my kids, was to see how Sarah and I got along. When they see how much we care for each other, and do things for each other…there is no stronger bond. Lead by example. You can say anything you want, but if you don’t show it with your actions, it means nothing.
Parents set the tone for the kids…mom and dad both! If you don’t work as a team, nothing gets done, or at least not done very well. The kids bought us tickets to go on an adventure…Chanhassen to go see a play, Beauty and the Beast, followed the next night to a Twins game. This was our Mother and Father’s day present from them. It was great.
Here Sarah is at the play. It was a great gift!
Father’s Day now leave a gap with me since my Dad passed away 1 1/2 years ago. Maybe time will continue to heal, but not yet. It is a tough day for me. There is not a day that goes by that I don’t think of him!
But, I have lots of memories to keep looking back at! There were lots of things he taught me as well, and led by example. It takes a special individual to really be a Dad!
Hopefully I have been doing this for my kids…at least trying! We all make mistakes. That is what makes life an adventure. Things are never predictable, and it is always easier to come up with the right way to do things once the problem or issue is over. Trying to do it right at the time is what is hard. I still have my mom to bounce things off of, but there are still times when I wish I could still ask my Dad for advice.
Miss you Dad! Everybody else have a good Father’s Day…remember why we have these days. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3187
by kelsey | Jun 15, 2016 | Diet, Food, Wellness/Health
Iron Deficiency Anemia
Iron plays an important part to your body and helps move oxygen that is in your blood to different parts of your body. It helps your muscles by helping suppy oxygen to muscles so they can contract. Iron helps you use energy which in turn helps you feel more energized. People need different amounts of iron during different times in their life. Boys ages 9 to 13 need 8 mg/day with an increased amount of 11 mg/day for boys ages 14-18. Once a boy is age 19 or older the recommendation is back down to 8 mg/day. Girls in the 9-13 age group have the same iron recommendation as boys in the same age group, 8 mg/day. When girls reach the age group of 14-18 their needs increase to 15 mg/day. Their needs increase between the ages of 19-50 to 18 mg/day. Women over 50 can decrease their iron consumption back down to 8 mg/day. Women who are pregnant need an increased amount of iron of 27 mg/day and women over the age 19 that are lactating need 9 mg/day.
Many things influence iron absorption, here are a few facts that can help you increase your absorption of iron.
There are two different types of iron, heme and nonheme.
- Heme iron is only found in animal products which include meats, chicken, turkey, fish, and shellfish. Your body absorbs about 15 percent.
- Nonheme iron is found in plant sources and animal sources. This type of iron is absorbed be your body, 3 % to 8%.
Nonheme iron absorption could get better with the following
- Vitamin C, it is found in citrus fruits
- MFP factor is found in animal products
- Sugar, even in wine
Some factors limit or decrease the amount of iron that is absorbed into your body:
- Fiber found in grains and vegetables
- Oxalates, found in spinach, kale, cashews, beets and rhubarb
- Calcium and phosphorous found in dairy products
- EDTA, a food additive
- Tannic acid as well as additional polyphenols which is found in tea and coffee
- Food sources with a good source of iron
Foods with a good source of iron:
Fish/Seafood
Meat
Meat Alternatives
Beans/Legumes
- Kidney beans
- Black beans
- Garbanzo beans/ chickpeas
- Lentils
Vegetables
- Spinach
- Kale
- Mustard greens
- Potatoes
- Asparagus
- Broccoli
Dried fruits
Iron-fortified whole grains
- Cereals
- Breads
- Rice
- Pasta
- Egg yolks
Iron Deficiency Anemia Sample 1-day Menu
| Breakfast |
1 serving citrus fruit 3/4 cup raisin bran cereal 1 egg 1 slice whole-wheat toast 1 tsp margarine |
| Lunch |
3 oz tuna fish 2 slices whole-grain bread 1/2 cup carrots 1 medium apple 1 tsp mayonnaise 1/2 cup low-fat or nonfat milk |
| Afternoon Snack |
1 cup nonfat yogurt 1/2 cup grapes 1 pear |
| Evening Meal |
3 oz chicken 1 medium baked potato, with skin 1.5 cups mixed salad 1 tsp olive oil and vinegar dressing 1/2 cup low-fat or nonfat milk |
|
Source:
http://www.nutrition411.com/content/iron-deficiency-anemia
Academy of Nutrition and Dietetics
Written by Maria Morris, SDSU Dietetic Student
by kelsey | Jun 14, 2016 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
The warmer temperatures and summer months, always bring great cookouts and picnics. Typical picnic foods consist of burgers, brats, hotdogs, chips, and high calorie salads such as macaroni and potato salads. These are all very tasty foods, but they are also all very high in calories, fat, and sodium. Cookouts don’t have to bust the calorie bank. Choose your foods wisely and plan your menus to include a few healthy options and make substitutions like the meal examples below to help you fully enjoy each cookout while aiding in a healthy heart and waistline.
Choose This
90% lean hamburger with whole wheat thin bun
Grilled chicken breast
Grilled shrimp
One small tossed Salad with 1Tbsp light dressing
Fresh veggies with light ranch dip
Baked chips
½ c fruit salad
One small slice of angel food cake with light cool whip and strawberries
Unsweetened Tea with Lemon
Not That
80% lean hamburger with white bun
Hot dogs
Brats
Excess portions of: macaroni salad, potato salad, baked beans
Brownies
Kool-Aid
Regular pop
-Kelsey
