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
by kelsey | Feb 26, 2015 | Cooking Tips, Diet, Food, Weight Management
Fish is not the most popular protein in our area since we are a land locked, northern state. Our mid-western diet typically includes proteins from beef, chicken, and pork…and fish often gets overlooked. During the Lenten season, it’s a good time to try out some new varieties and types of fish as they are better stocked and often times are better priced (ie- salmon, mahi-mahi, talapia, etc). The frozen bags of fish often have the filets in individual servings or two servings in a wrap so you can just take out as much as you need and then put the rest of the bag back in the freezer. Fish is a very lean and low fat protein so if you are watching your weight, it’s a good choice. Another benefit of some types of fish is the omega 3 fatty acids. Fatty fish such as herring, trout, tuna, mackerel, seabass, and salmon have these good fats. Our fresh water fish from around here such as walleye, northern, and perch, do not have these fats, however they are still lean proteins. It is recommended to incorporate two servings of fish into your weekly intake, so get into the habit of this during Lent and it could stick!
When we eat fish, we often think of it as breaded and fried, however that is not the healthiest choice. Instead of frying try these cooking methods:
- Grill: Season the fish with herbs and spices and a little lemon juice (from real lemons!). Lightly brush the fish with a little olive or canola oil so it won’t stick to the grill and cook for 10-20 minutes. The picture shows one of my favorites: grilled shrimp.
- Saute: You can saute any type of skinless fish. Again, season as desired and then heat a little olive or canola oil in the skillet on medium-high. Cook the fish for 2-3 minutes on both side.
- Poach: Place the fish in a saucepan or deep skillet and add enough stock, water, or wine to barely cover the fish. Add your seasonings, herbs, or spices and bring the liquid to a simmer on medium heat. Simmer for 10 minutes or until the center is opaque. Then you can dress it up with a sauce if desired.
- Bake: lightly coat a baking sheet with cooking spray and arrange the seasoned fish fillets on the sheet with seasoning. Bake for 7-10 minutes…you do not need to flip the fish. You can also put the fish filet in tin foil so the seasonings and herbs really flavor the fish.
- Broil: season the fish filet and brush with olive oil. Place on a broiler pan rack and broil 4-6 minutes on each side.
- If you choose to fry, try making it a little healthier by using an egg white to coat your filet, use canola oil to fry in, and instead of the white flour coating, try whole grain cracker or bread crumbs.
- When your fish is opaque and flakes easily, your fish is fully cooked.
Give it a try…you may be surprised how much you like it!
-Kelsey
by kelsey | Feb 24, 2015 | Etc.
Spring STRIVE starts March 10th and enrollment is underway! 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
