by Dan | Jun 4, 2014 | Exercise, Goals, Motivation, Wellness/Health
The first wednesday in June, today, June 4, is National Running Day, created back in 2009. It is a good time to reflect on why you run, or even better, a good day to begin to run, to encourage others to run and begin taking that first step. It is also a day to sign up for a race, set new goals, or to just run a little further than you ever had.
Here was this years start of the Fargo 5k in May. Over 6,000 people joined in, some running a 5k for the very first time. For the majority of us, we are in competition with ourselves. We are trying to create new goals for ourselves, and to begin with, our minds our the biggest obstacle. It is time to change, put your head down, and start thinking of a new goal. For those wanting a new challenge, the glow run is this friday night beginning at the Elks, at 8:30. No times, just for fun, and for charity! Following that is next weekend, June 14, the Hospital Hill 5k run and walk. Time to expand your horizons. You never know, following this, you may be thinking of a half marathon, or even a marathon, such as these at Disney this January.
There were over 25,000 runners in each of these 2 events in January. Some of us were even crazy enough to do both of them (like Steve and I!). You will never know what you are capable of unless you give it a try. The run club will be meeting at 5:30 PM at Anytime Fitness, so now would be as good a time as any to start to run. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2441
by kelsey | Jun 3, 2014 | Diet, Food, Weight Management, Wellness/Health
Everyone may have heard on the news that the FDA is making changes to the nutrition label. The FDA is proposing two rules to help consumers.
The first rule states the need for a design change on the label. It will make the label easier to read and it will reflect a change in nutrition recommendations from the Dietary Guidelines for Americans, which have been published and updated three times since the first labeling law was enacted.
In the proposed first rule
- Added sugars will be distinguished from naturally occurring sugars. The FDA is trying to end the confusion on how much sugar was added to the package versus how much is naturally found in a food.
- Daily values are updated for sodium, fiber, and Vitamin D to reflect current research and health guidelines.
- Potassium and Vitamin D are now required on the label because they are nutrients of concern.
- Total fat, saturated fat, and trans fat are required but calories from fat will be removed because the type of fat is more important than the total amount of fat.
- Calories and serving sizes are more prominent to help address public health concerns today such as obesity, diabetes, and cardiovascular.
- The percent of daily value will be more prominent to help consumers understand how a food fits into their total diet.
The second proposed rule is to update the serving size requirements along with the new labeling requirements for certain package sizes.
- If there is a drink or package that is typically eaten in one setting, the label will reflect that.
- Larger packages that could be consumed in one sitting or multiple sittings will have dual column labels to indicate both per serving and per package calories and nutrient information.
The FDA’s goal is to expand and highlight the information they most need when making food choices. The goal is to make people aware of what they are eating and give them tools to make healthy dietary choices throughout the day.
A comparison between the current and new label are shown below. The current label is shown first with the proposed new label below. What do you think about the changes? Will it be easier for the consumer to make healthy choices? Is it easier to read and understand? We’d love to hear your thoughts and opinions!
-Submitted by Jessica Claussen, SDSU Dietetic Student
by Dan | Jun 1, 2014 | Exercise, Family, Motivation, Wellness/Health
Sarah and I took my mom out to Albuquerque to see my brother and his family. Even though we were not at home, we went running everyday. It was a very nice change of pace. Going out running is a great way to go see sites. After Sarah and I did our run, we were joined each day by my nephew Richie, and their dog Oscar, who loved to go out and run. Here they are with Sarah.
Of course I got to pose with them too. Great scenery there, and the view of the mountains was so nice for watching each day.
Of course, it was always a race back to the house once we got to the halfway point. Great way to exercise for everybody. Oscar was also great to have along. First time running with a dog again since Buddy passed in March. Hopefully I will have some other news coming in the very near future in regards to a new training partner coming. I can’t wait! More to come on that later. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2438
by kelsey | May 28, 2014 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Lately there has been an explosion in the media discussing smoothies for weight loss, athletic performance, and meal replacements. Since the supplement industry heavily promotes “quick fixes”, keep in mind that an overall balanced diet is the best way to maintain or improve your health. The goal of many supplement industries is not to fix the problem, but rather to create addiction and increase revenue. Supplements are not regulated by the Food and Drug Administration and claims made for them are not always accurate or proven. However, homemade fruit and vegetable smoothies are way to guarantee your 5-A-Day natural nutrients. Consumption of fruits and vegetables may help prevent chronic diseases such as cancer, heart disease, and diabetes while delivering fiber and vitamins. With a new season upon us, we are gifted with a wider variety of options to choose from when eating the rainbow. Contrary to the common belief, consuming the recommended amounts of fruits and vegetables can be inexpensive and in the long run will save you money in terms of medical bills.
There are endless smoothie recipes you can use to make a quick breakfast, after a workout, or for an afternoon snack. Adding an extra boost to your smoothie such as protein powder or Greek yogurt will additionally provide other valuable nutrients. Here’s a guide to help get started
Add Fruit/Vegetable
|
Add Liquid
|
Add Thickener
|
Extra
|
| Banana, Berries, Apple, Pear, Peach, Kiwi, Pineapple, Cherries, Mango, Orange, Spinach, Kale, Beets, Carrots |
Dairy, Soy, Rice, or Almond Milk, Fruit Juice, Water, Iced Tea |
Peanut butter, Yogurt, Frozen yogurt, ice cubes, or oats. |
Honey, Cinnamon, Protein Powder, Mint, Figs, Dark Chocolate, Flaxseed. |
| Choose 2-3 |
Add 1-2 cups of liquid |
Pick your consistency |
Your preference |
Here are some examples:
Green Smoothie: Mango Chunks, Banana, Kale or Spinach, Apple Slices, Water, Plain low fat yogurt
Carrot Smoothie: Carrots, Orange, Pineapple, Low-sugar Apple Juice, Ice Cubes, Cinnamon
Desert Smoothie: Banana, Apple Slices, Low Fat/Skim Milk, Peanut Butter, Top with Dark Chocolate Shavings
Enjoy!
-Submitted by Lara Cafruny, SDSU Dietetics Student
Photo Reference: http://www.afrobella.com
by kelsey | May 27, 2014 | Exercise, Family, Weather, Weight Management, Wellness/Health
Summer and the warm temps have finally arrived! Physical activity is critical for optimal health. Summertime brings many opportunities to get active with your kids, spouse, or on your own; there’s never an excuse for inactivity! Below are some activity ideas for you and your family.
- Swimming lessons or sports clubs like tennis are a great way for kids to get regular, scheduled physical activity.
- Take a walk through the park! We have an awesome bike trails that will keep you off the couch.
- Most yard work is great exercise that will burn tons of calories. Try using a push mower over a riding one for exercise!
- Are you competitive? Join a softball team or go golfing. If it’s rainy outside, bowling is also a fun activity for indoors.
- Sign up for a 5k race! If running isn’t your thing, you can always grab a friend and walk together. The picture above is of a few of the Brown Clinic folks after the Hospital Hill Run last year. This years Hospital Hill run is June 14th. Get signed up!
- If you don’t belong to a gym, try exercise videos at home when the weather is acting up.
- Work your muscles if you’re on the lake or river! Waterskiing and tubing are great workouts.
Throw the excuse jar away and take advantage of the nice weather and get active!
-Written by Lara Cafruny, SDSU Dietetic Student
-Kelsey Raml, MS, RD, LN
