by kelsey | Mar 18, 2015 | Exercise, Goals, Weight Management, Wellness/Health
I know with the snow this morning, you probably aren’t thinking about getting out to use the trail system for activity, but I am guessing you are probably wishing we were enjoying the warmer temps and nicer weather like we did this last weekend! The Park and Rec crew has already been out to the trails and working on cleaning it up and getting it ready for use. It’s a great part of Watertown and we want to encourage you all to use it, thus I wanted to inform you all of a great opportunity to utilize the Watertown trail system for exercise while participating in a challenge. Jeremy Herrboldt, adult and senior activities coordinator with the Watertown Park and Rec developed a really great program that is new this year. The details are below and it starts May 1st and runs through September 30th. This snow will be melting and the warmer temps will be coming back to stay soon, so be sure to check out this new challenge and get signed up by contacting Jeremy at 882-6260.
Watertown Recreational Trail Challenge NEW!
Ever wonder how many miles you have biked, run or walked on the Watertown Recreational Trail? Well this summer we want you to keep track and participate in the Watertown Recreational Trail Challenge. Starting May 1 you can stop at the Park and Rec. Fieldhouse and pick up a tracking sheet that also has the mileage chart for the Recreational Trail on it. Keep track of how many miles you bike, run or walk, then at the end of summer by September 30 just turn your tracking sheets back in and we will tabulate who the three people are who have biked, walked or run the most miles and those three will be recognized later in the month as the ones who put on the most miles on our beautiful trail system.
Dates: May1-September 30
Fee: Free
Location: All miles must be on the Watertown Recreational Trail
-Kelsey
by kelsey | Mar 17, 2015 | Cooking Tips, Diet, Food, Heart Health, Weight Management, Wellness/Health
We had a great kickoff of our spring session of STRIVE 2 Survive last week! It’s always fun to start working with another great group of people all wanting to work on improving their health and wellness. I have said it before and will say it again…one of my favorite parts about the lectures is the great and healthy snacks County Fair Foods provides for us! These recipes are a must try!! The above picture is of Chicken Ceasar Salad. A great way to get your veggies and lean proteins all in one! Just be sure to watch the dressing! 😉
Crisp Cucumber Salsa
1/4 c is only 16 calories!! 🙂
Ingredients:
2 c finely chopped, seeded, peeled cucumbers
1/4 c chopped red onion
1 jalepeno pepper, seeded and chopped
1 garlic clove, minced or pressed
1 1/2 tsp lemon juice
1/4 tsp ground cumin
1/2 c finely chopped and seeded tomato
2 Tbsp minced fresh parsley
4 1/2 tsp minced fresh cilantro
1/4 c low fat Greek yogurt
1 1/2 tsp lime juice
1/4 tsp seasoned salt
Baked or whole grain tortilla chips
Directions: In a small bowl, combine first seven ingredients. In another bowl, combine the yogurt, lemon juice, lime juice, cumin, and seasoned salt. Pour over cucumber mixture and toss gently to coat. Serve immediately with chips.
Oatmeal Cookie
Ingredients:
2 Tbsp water
1 Tbsp ground flaxseed
1 c pitted dried plums, chopped
1 c chopped dates
1/2 c raisins
1/3 c butter, softened
1 egg
2 tsp vanilla
1/2 c unsweetened applesauce
1/4 c maple syrup
1 Tbsp grated orange peel
3 c quick oatmeal
1 c flour
1/2 c whole wheat flour
1 tsp baking soda
1 tsp ground cinnamon
1/2 tsp salt
1/4 tsp ground nutmeg
1/4 tsp ground cloves
Directions: In a small bowl combine water and flaxseed. In a large bowl combine the plums, dates, and raisins, cover with boiling water and let stand for 10 minutes. In another large bowl, cream butter and brown sugar until light and fluffy. Beat in egg, vanilla, applesauce, maple syrup, and orange peel. Combine all other dry ingredients together and gradually add to creamed mixture and mix well. Drain plum mixture. Stir in plum mixture and flaxseed into dough. Drop by tsps onto lightly greased cookie sheet and bake for 8-10 minutes at 350 degrees F.
All ingredients can be found at County Fair Foods! Enjoy!!
-Kelsey
by Dan | Mar 16, 2015 | Etc.
Sarah will turn 50 tomorrow! Another St Patrick’s birthday…another reason why she is special. I surprised her today with an early birthday party celebration at clinic…food, cake by my nurse, and decorations for the event.
I think she was surprised. My nurse Chris did a great job on the cake!
On special occasions like this, it is OK to splurge a little. After all, birthdays only happen once a year, and then when it is number 50, you have to celebrate more. When it is St Patrick’s day tomorrow, you have to have the place with even more decorations. Here are some of the ones we had out so far.
I think she enjoyed it! On my last post I talked about taking time to reflect back on what is important, and not to sweat the small stuff. You take life as it comes, and you celebrate those important days when they come, and with the people who are important to you. Sarah and I will be married 25 years come October, and things only get better. She is my wife, my partner, the mother of my kids, my training partner…my everything! I am going to enjoy her as long as I can.
Remember your friends along the way, the people who have helped make a difference in your life. Setbacks can occur at times, and we have to remember how health is fragile, and to keep working on things as best we can. Sometimes life throws us a curve ball, and you have to bounce right back to face it head on, and not dwell on those things we can’t change. Just keep going forward. Right Tom?????
Just remember…we need to work harder on those things that we can change! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2726
by Dan | Mar 8, 2015 | Exercise, Family, Goals, Motivation, Wellness/Health
We all have those days when life just seems hectic, and we have no idea how we are going to get everything done. Take a step back, take a deep breath, and remember what is truly important. My recent vacation in Mexico was a perfect time for “reflection”, and relaxation. What is important to me? Here is number one!
I have said many times in public, and on this blog, my main reason for the consecutive exercise streak is to try and help me stay healthy, and be around longer for my family. Here is the love of my life. Words can’t express what Sarah means to me. I am going to enjoy having her as long as I can.
There was time there for relaxing, and just listening to the ocean, where I got to just sit back and realize what I truly have, and to appreciate it all even more. Forget about the little stuff, because in reality, it truly is “little”, and won’t mean anything in the long term. Here are some views I got to witness, and was able to sit back and really have some quiet time to be able to truly appreciate what I have in my life.
It was easy to watch all of this and just forget about all of those other little, trivial things in life. Don’t take the days we have for granted. We don’t know what the future is going to bring. Enjoy life to the fullest! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2718
by kelsey | Mar 4, 2015 | Etc.
There’s still room in our Spring STRIVE 2 Survive session that starts March 10th ! Details are below or feel free to call or email if you have questions and/or want to get enrolled! Let us help you get back on track with your wellness and health goals!
Our 12 week program starts March 10th and we will meet in person every other Tuesday at the County Fair Banquet Hall from 5:30-6:30pm (see dates below). The weeks we do not meet, you will be given a take home lesson mailed or emailed to you, thus every week you will be given education, tips, etc on nutrition and activity. In addition, we include lab work (total lipid panel and glucose) and body composition testing (weight, height, BMI, blood pressure, fat%, and muscle mass) at the beginning and end of the program. The total cost is $130, which includes all lessons, lab work, and body composition testing.
Our main goal is to help you learn how to live a healthier lifestyle that promotes disease prevention, longevity, and quality of life. Weight loss, improved lipids, improved glucose, improved blood pressure, and improved overall health are all results of our program.
If you are interested or know of someone who is, please contact us anytime! You can call me directly at 884-4226 or email strive2survive@brownclinic.org. We are looking forward to another great session!
Spring 2015
March 10: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
March 24: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Scott Torness
April 7: “Your Equation to Success” Dr. Jon McAreavey
April 21: “Medications…to do or not to do” Deidra VanGilder, Pharm D
May 5: “A Walk thru the Wellness Wheel” Dr. Clark Likness
May 19: “Making Health a Way of Life” STRIVE Team
