by Dan | Mar 23, 2014 | Exercise, Family, Goals, Motivation, Wellness/Health
We all have goals in mind when it comes to life. In regards to exercise, it is easier to keep our goals in mind as well, and it especially helps when it comes to staying motivated. Always having your family in your goals makes the motivation that much easier. My goal is be around longer for them, and hopefully, they feel the same. It has been a tough week for me, and my family. I had to put my training partner and best friend, Buddy, down. My brothers, sister, and mom have been in conversation all week, and will be meeting next week to have end of life care discussion for my Dad. And, my daughter has been having health issues, all of which are still trying to be sorted out, and all this while she is away at college in Virginia. I am stressed to the max, and this too is where exercise helps. It is also my escape, my time to think, my time to sort through all of this, and try to come up with some answers, or at least ideas of how to deal with it.
Remember those close to you, and keep them in your goals…and especially your life. Don’t lose sight of this. They are truly what is important in your life.
Keep moving everybody. As I said last week, somebody would miss you if you were gone!
Dr. Dan
Consecutive Exercise Day #: 2368
by kelsey | Mar 20, 2014 | Cooking Tips, Diet, Eating Out, Food, Weight Management
Last year during Lent, I posted a comparison chart for fish selections at fast food restaurants. Since we’re now in the middle of Lent, I thought it was worthy of re-posting. Many of you are eating more fish right now than you ever do due to the Lenten season. All of the fish sandwiches you get at fast food restaurants are breaded and fried, but how to do know what’s better than others? I did a little research for you to help you make better choices. When you look at the chart below, please take note of the calories, total fat, saturated fat, trans fat (the only place that has trans fat is Culvers), sodium (recommended to stay below 2400mg/day), and cholesterol (recommended to stay below 300mg/day). The carbohydrates are coming from the bun and a little from the breading and can easily be dropped by taking off half of your bun. Other important things to note is that holding the tarter sauce can save you about 100 calories and 5-10g of fat. Another healthy choice would be to get a side salad, instead of fries with the sandwich. The best choices are the McDonalds Filet of Fish, no tarter sauce or Taco John’s Fish Taco, no sauce. Even better than eating out, would be to make your fish at home like my picture of grilled shrimp above. Choose healthy cooking methods such as baking, broiling, or grilling…try to avoid frying and incorporate some great vegetables with your fish for a well-balanced meal!
-Kelsey
Nutrient Comparison
References: restaurant’s websites, calorieking.com, and myfitnesspal.com.
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Nutrition Facts |
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| Food Item |
Calories |
Total Fat |
Sat. Fat |
Trans Fat |
Cholesterol |
Sodium |
Total Carbs |
Fiber |
Sugar |
Protein |
| McDonalds Filet of Fish |
380 |
18g |
3.5g |
0 |
40mg |
610mg |
39g |
2g |
5g |
16g |
| *McDonalds Filet of Fish-No Tarter |
290 |
9g |
2g |
0 |
30mg |
530mg |
38g |
1g |
5g |
15g |
| Burger King Fish Sandwich |
590 |
31g |
5g |
0 |
45mg |
1480mg |
57g |
3g |
8g |
21g |
| Burger King Fish Sandwich-No Tarter |
410 |
12g |
2g |
0 |
30mg |
1240mg |
53g |
3g |
6g |
21g |
| *Taco Johns Fish Taco |
280 |
14g |
4.5g |
0 |
35mg |
1160mg |
29g |
2g |
3g |
10g |
| Arby’s Fish Sandwich |
570 |
25g |
4g |
0 |
45mg |
1010mg |
64g |
2g |
9g |
21g |
| Arby’s Fish Sandwich-No Tarter |
450 |
15g |
2.5g |
0 |
35mg |
730mg |
59g |
2g |
6g |
21g |
| Culvers Cod Filet |
663 |
40g |
7g |
1g |
76mg |
979mg |
47g |
1g |
5g |
31g |
| Culvers Cod Filet-No Tarter |
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553 |
27g |
5g |
1g |
58mg |
877mg |
46g |
1g |
5g |
31g |
| Culvers 3 piece Cod Dinner |
1929 |
132g |
22g |
2g |
196mg |
2444mg |
108g |
8g |
18g |
75g |
| Culvers 3 piece Cod Dinner-No Tarter |
1553 |
96g |
16g |
2g |
148mg |
2172mg |
106g |
8g |
18g |
75g |
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by kelsey | Mar 19, 2014 | 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 Dan | Mar 18, 2014 | Exercise, Family, Motivation
I had to let go of my training partner today. Buddy has been with me almost 12 years, and starting running with me after the first 4 months of his life. He was the best dog I have ever had. He finally got tired, and had to stop. He had gotten sick this last 2 weeks, and kept getting worse. We thought it may pull out of it yesterday, only to get worse through the night. I could not let one of my best friends suffer any more. I got to be with him for the final goodbye, and final moment. It had to be one of the toughest things I have done. You looked at me, and was still wagging, so I am hoping he was glad I was there.
You have been beside me in rain, snow, cold, heat…always ready to go. You helped me with my consecutive streak, and to keep me healthy. You will always be remembered, and I appreciate all of those runs/walks with you. You were part of this family, and we all miss you already. I hope heaven has a bike trail for you…
Keep moving everybody! Somebody out there would miss you if you were gone!
Dr. Dan
Consecutive Exercise Day #: 2363
by kelsey | Mar 18, 2014 | Etc.
DUE TO THE WEATHER, STRIVE 2 SURVIVE TONIGHT IS RESCHEDULED TO NEXT TUESDAY, MARCH 25TH AT 5:30 PM AT THE COUNTY FAIR BANQUET HALL.
Due to the this change, our lecture schedule has been altered a bit. Here is the new schedule:
March 25: “Medications…to do or not to do” -Deidra Van Gilder, PharmD
April 1: “A Walk thru the Wellness Wheel” -Dr. Clark Likness
April 15: “Exercise for the Health of It” -Dr. Dan Reiffenberger
April 29th: “Your Equation to Success” -Dr. Jon McAreavey
May 13: “Making Health a Way of Life” -STRIVE Team
We apologize for the change in plans. Hopefully this is the last of winter and spring will be on it’s way to stay!
-Kelsey
