by Dan | Jun 12, 2016 | Exercise, Goals, Motivation, Wellness/Health
Yesterday marked the 20th Anniversary of the Hospital Hill 5k Run. Tom Beaudry and Kris Munger have been my mainstay for many years, but we have had help for many years by other people volunteering and helping. One of those was Tim Page. He was a pharmacist at Prairie Lakes Hospital since 1992. He was our official starter of the race for the last 19 years. Tim lost his battle with cancer, and passed away one week ago. Tim was a co-worker, colleague, runner, and…friend. He was in our hearts and minds yesterday. Here is a picture before last years race with Tom Beaudry, as we were getting ready to get set up for the race.
Here is a picture from years ago when Tom and Tim had done one of their first marathons together. I trained with both of them for one of the early Grandma’s marathons as well, but that was the only one I got to train with Tim also. Tom had some memories of quotes that Tim use to say on some of those runs: “There is Magic in Misery”, “I can, I will, I’m going to finish this run”. I remember a few of these lines as well. He struggled with injury on that last one where I was involved in, but he never quit. He finished…regardless. Just like his adventure in life. That is what running, or exercise in general, can do for us. It can make us stronger, not only physically, but mentally. It can help us push through the every day struggles that we can come across each and every day. But don’t give up! We all have our struggles to contend with…but we need to learn to deal with them as they come.
For the race yesterday, Tim’s dad stepped in, and became our starter for the 20th anniversary race…a race we dedicated to Tim Page.
I have to believe that put a smile on Tim’s face! Even though we may not always be able to handles things in life as they come, how we handle the “adventure” says a lot about us as well. We all have a purpose in life, and I think the goal would be for all of us…definitely for me…to feel like we made us difference with our lives. That what we do, and did, had a purpose, and that we should feel satisfied with how our life turned out. If it is not, then you need to make a change while you can…to figure out that purpose in your life…to decide what adventures you are going to take.
We need to figure out our purpose!
Here is Tim starting the race last year…
Even though he was not there, he was…in our hearts and minds! Tim is now “starting” a new adventure…one everybody else may not have been ready for him to take, but many of those times we are not given many options.
Tim…you will be missed!
Keep moving everybody! Keep doing what you can to take care of yourselves, as we all embark on new adventures, and continue to Strive to Survive!
Dr. Dan
Consecutive Exercise Day #: 3180
by kelsey | Jun 9, 2016 | Diet, Weight Management, Wellness/Health
These next few days are going to be HOT!! The hot weather reminded me that it was perfect timing to discuss proper hydration procedures to ensure you do not suffer from any heat related illnesses such as heat stroke or dehydration. With the high temps and humidity, it’s extra important to make sure you get enough fluids! It is important to stay hydrated throughout the day, as it is too late, if you wait to get a drink when you feel thirsty. Especially for those older adults, it takes longer for them to feel thirsty even though they may be severely dehydrated.
Tips for getting adequate fluids:
- Keep a glass or bottle of water with you during the day so you can sip on it. Drink when you are thirsty and even when you are not thirsty.
- Drink more water instead of sugary beverages, milk and juice to avoid those extra hidden calories. Alcohol will increase your water loss. Plain water always works the best.
- Increase your fluid intakes if your diet is high in fiber, protein or salt.
- On days where you may be sweating alot or burning extra calories such as an all day softball tournament in 80-90 degree weather, or doing yardwork/landscaping in the heat all day…you may need to add electrolytes such as Gatorade or Powerade. I prefer G2 Gatorade as it’s lower in sugar, yet still has plenty of electrolytes. **Please note, these drinks are not necessary when you’re doing less than an hour of light activity or more sedentary activities as they just add extra calories and sugar.
- Consult with your doctor or dietitian if you are on a fluid restricted diet and would like further help with your hydration needs.
Use the above chart to determine your hydration level by the color of your urine.
-Kelsey
Graphic Reference:http://www.brownsburgathletics.com/images/urine.gif
by kelsey | Jun 7, 2016 | Cooking Tips, Diet, Food, Weight Management
June is national dairy month, thus it’s a great time to recognize and discuss the benefits we can get from dairy in our diets.
Cow’s milk is the richest source of well-absorbed calcium and is actually absorbed better (about 25%) than the calcium in soy milk. There is about 300 mg of calcium in an 8 oz serving of milk and we recommend getting at least 3 servings of dairy a day. A serving is equal to an 8oz (1 cup) serving of milk, 6 oz tub of yogurt, 1 oz cheese, 1/2 c cottage cheese. In addition to calcium, cow’s milk is an excellent source of phosphorus, vitamin B12, potassium, riboflavin, vitamin A, vitamin D, protein, and niacin…totalling 9 nutrients compared to only 4-5 nutrients found in soy and almond milk.
There are many other types of “milks” out there such as almond, rice, coconut, and soy, however these drinks are not the same as cow’s milk in regards to the nutritional qualities. Many of these milks use fortification (adding nutrients), whereas the nutrients are found naturally in cow’s milk. Below is a list from the Midwest Dairy Association about these beverage’s nutrient sources and nutrition quality (http://www.midwestdairy.com/0p335/dairy-imitators/)
“Soy beverages are made from soybeans and are a good source of protein. However, according to the Protein Digestibility Corrected Amino Acid Score (PDCAAS), soy protein is a lower quality protein than the whey protein found in dairy products.
Rice-based beverages are generally processed from brown rice and are fortified with nutrients such as calcium and vitamin D. Rice beverages typically contain only one gram of protein compared to eight grams in cow’s milk.
Nut-based beverages can be ground from any nut and the most popular is almond. Almond beverages only supply one gram of protein per serving and lack many of the natural benefits found in almonds.
Seed-based beverages, such as hemp, are newer to the marketplace. Their nutritional benefit is touted to be their omega fatty acid content. Similar to the other beverages, they also fall short on protein.”
Often times, these other “milks” contain higher sugar content, less calcium, less protein, and are absorbed less than those benefits in cow’s milk. Now if you have a lactose intolerance or milk allergy, these are certainly options for you, however if you do not have an allergy or intolerance, I highly encourage you to work towards getting your 3 a day servings of dairy and preferably low fat dairy. It will not only provide you with excellent vitamins and minerals to keep your bones and muscles healthy and strong, it will also provide you with an excellent source of protein.
For more information on the benefits of dairy, you can visit www.midwestdairy.com or contact my good friend and fellow Registered Dietitian Whitney Jerman at wjerman@midwestdairy.com.
I know I will enjoy a nice glass of cold milk tonight with supper, I hope you do too!
-Kelsey
by Dan | Jun 5, 2016 | Exercise, Family, Goals, Motivation, Wellness/Health
I have spent this last year discussing about exercise, life, motivation, and inspiration. I have had topics of me about how to stay “In it for the Long Run”, and most recently finished up a series on “Success in Life”. Now is the time to reflect back on all of this, and then incorporate it going forward. How better way to start than a picture of my friend Tom and I. We have been through a lot together. Many races, challenges, training runs, and all of these times has a story to tell.
Life is full of adventure, and ours adventures can fulfill our passions, and our passions create our life! This is what I will incorporate going forward. Discussing my adventures in regards to fitness and activity, how it fulfills my passion in life, and how this passion has helped create my life, and everybody and everything in my life. I will talk about how some of this passion of mine has rubbed off on other people, and what two people could this include more than some of my nurses, both current and past.
Here are Chris and Susan after they just finished their last adventure…having finished their first half marathon in Fargo a few weeks ago. The looks on their face says it all! Excitement, pride, accomplishment. They did it! Way to go you two! They started a new adventure, which all of us at times need to do as well.
We all have a time when we need to start something new. Something we have not done before, or go somewhere we have never been before. That is what makes life exciting! Explore! See what’s out there. Take advantage of each new day we have, and live life to the fullest. By the time we are no longer here, we want to be able to say “I lived my life with no regrets”! Time to become adventurous!
Here is Zeus waiting patiently as I am eating popcorn, just hoping that I will give in and give him some. His concentration is unbroken! He will continue to stare me down until I give in! Sometimes in life it is OK to wait patiently for things, and other times it is not. We need to make things happen, not wait for things to happen for us. Let loose…be bold…go explore…find out what we may be missing! Life is an adventure!
So hang on! Time to go explore! Time to go on an adventure with our life! Time to help find our own passions, and to live our life to the fullest. And so the adventure begins…I will take you on my adventures, and then see where your adventures can take you, as we all Strive to Survive! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3173
by kelsey | Jun 2, 2016 | Etc.
Just a reminder that the trail walking club starts TOMORROW, June 3rd at McKinley Park!! Get out and enjoy the trail!
Each Friday morning in the summer starting June 3rd.
Free of charge 9:00 a.m. for around an hour each week.
We will walk at a comfortable pace, so come and join the social aspect of being outside with friends and getting some exercise.
June 3 McKinley Park (by the picnic shelter)
June 10 Stokes-Thomas City Park (by the Veterans Memorial)
June 17 Mt. Hope Cemetary (by the front entrance)
June 24 Redlin Art Center (by the front entrance)
July 1 No Walk Scheduled because of the Fourth of July weekend
July 8 Joy Ranch (in parking lot near SE side of Main St.)
July 15 Jackson Park (in the parking lot across from Cattail Crossing)
July 22 Bramble Park Zoo (by the picnic shelter)
July 29 Eastwoods Park (by the playground)
August 5 Slumberland Disc Golf Course (in the parking lot)
August 12 Stokes-Thomas City Park (by the Veterans Memorial)
August 19 No walk scheduled because of the Local Senior Games
August 26 Senior Activities Center (in the park area out front)
For more information call Jeremy at the Park and Rec @ 882-6260
