by Dan | Feb 24, 2013 | Exercise, Family, Motivation, weight lifting, Wellness/Health
Who said fishing can’t be a workout? Just got back from Mexico from a week of vacation, and went deap sea fishing one morning with Sarah, my brother Ray, and his wife Joni. In the last half hour of our time, we reeled in this Sail Fish, 91 inches long!
We had to keep trading off in order to get this fish reeled in. Talk about a workout! It made up for a boat ride that had a lot to be desired. We were all feeling sick on this ride.
Of course, my daughter would not believe us that we caught this, thinking it was just another “exaggerated fish story”…until she saw the pictures! Until this, we only caught 2 small fish that were not worth keeping. I did not have to worry about lifting weights this day. I was also glad I do some weight training as well! A fish story for eternity! I will be posting other adventures, scenes from our trip to Mexico, and show how easy it can be to have a great vacation, and still exercise and be healthy. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 1978
by kelsey | Feb 14, 2013 | Etc.
Happy Valentine’s Day! The day of love is the perfect day to tell your loved ones how much you care about them. The clinic has been bustling today and yesterday with flower deliveries and it’s exciting to see others share their love for one another! Hearts are the main icon or image of Valentine’s day and it’s a good reminder to do some self-reflection on your own heart. Eating healthy and exercising are essential for promoting a healthy heart (see my tips on my previous post about heart healthy recommendations at https://s2sbrownclinic.com/2013/02/promoting-a-healthy-heart/ ). So in celebration of the day of love, we encourage you to take a little time for yourself and get a good workout in to keep your heart healthy. Instead of candy, have a piece of fruit…or if you must, have a smaller piece of candy or choose a healthier version such as dark chocolate. You could pair the two together and have dark chocolate covered strawberries…a real treat! Slowly working at achieving a healthier self will help you be around a lot longer to share your love with your family and friends!
-Kelsey
by kelsey | Feb 13, 2013 | Etc.
We are excited to announce our spring dates for STRIVE 2 Survive! Our spring session will be starting March 12th and we invite you to join us! Our 12 week wellness program includes 6 in person lectures and 6 take home lessons, lab work at the beginning and end of the program (full lipid and fasting sugars), and body composition testing (weight, BMI, fat%, fat mass, muscle mass) at the beginning and end of the program. Our participants have shown improvements in weight, blood pressure, cholesterol, sugars, and overall health and wellness (see their feedback under the INFO tab!). Let our top notch multi-disciplinary team help you learn to eat healthier, be more active, and achieve a healthier self inside and out!
Lecture Dates:
March 12: “Healthy Eating Made Easy” ….Kelsey Raml, MS, RD, LN
March 26: “Exercise for the Health of It” ….Dr. Dan Reiffenberger
April 9: “Medications…to do or not to do” ….Deidra Van Gilder, PharmD
April 23: “Your Equation to Success” ….Dr. Jon McAreavey
May 7: “A Walk Thru the Wellness Wheel”….Dr. Clark Likness
May 21: “Making Health a Way of Life” ….STRIVE Team
If you are interested in learning more, be sure to contact us today!
-Kelsey
strive2survive@brownclinic.org
884-4226
by kelsey | Feb 12, 2013 | Cooking Tips, Diet, Heart Health, Weight Management, Wellness/Health
In celebration of National Heart Month I cannot resist reminding you about the significance diet and activity play in promoting a healthy heart. Heart disease is the number one killer of Americans and affects both men and women. Genetics do play a role, however a heart healthy diet and and regular activity can help minimize the effects and complications of heart disease. Whether you have heart disease in your family or not, it’s still good to follow a heart healthy eating plan. Highlights of the diet include:
- Lots of fruits and veggies! I’m sure you already knew this one, but the benefits of getting your 5 a day servings of fruits and veggies are worth reminding you again. Most of us know this, the hard part is doing it. Try adding them to your meals, have fruit as a snack, get a double serving to help you reach this goal.
- Fiber! Fiber is very beneficial in combating heart disease. Incorporating more whole grains (and fruits, veggies, and beans/lentils) into your diet will increase your fiber and aid in heart health. Oatmeal, brown rice, wild rice, whole grain noodles, whole grain breads, and even popcorn are considered whole grains. Aim to get at least 25-35 g/day.
- Choose lean proteins. Decreasing the amount of saturated fat in your diet will help reduce plaque buildup. Choose white meat poultry without the skin, 90% or greater lean hamburger, fish, beans, etc….stay away from processed meats! Fatty fish such as salmon, tuna, herring, and trout offer additional benefits as they are loaded with healthy omega 3 fatty acids.
- Choose healthy fats. Incorporating more plant fats such as canola oil and olive oil into your diet and reducing your intake of saturated and trans fats has been shown to improve heart health. You want to choose foods that are lower than 5-8g of total fat per serving and <3g saturated and trans fat per serving. Choosing low fat dairy products will help reduce the amount of saturated fat in your diet as well.
- Hold the salt! Excess sodium can increase blood pressure and cause heart failure. Aim to keep your sodium intake below 2400mg/day. You can do this by doing more home cooking, avoiding boxed or packaged goods, cooking with salt free seasonings, and not using table salt.
- Exercise! At least 30 minutes of exercise a day has been shown to improve heart health. If you can do more, the better!
Making small changes or substitutions will help you have a healthier heart and reduce risk for disease. Reading labels is really essential to help you make good choices, so take some time in the grocery store and really examine the products to ensure you’re making healthy choices!
-Kelsey
by Dan | Feb 10, 2013 | Equipment, Exercise, Goals, Motivation, Weather, Wellness/Health, Winter
When I got up this morning and looked outside, I knew I was not going to be able to run outside. Out here, there was already about 7 inches in the driveway. So I did go out and blow snow, and some shoveling, but was kind of dreading having to do a long run on the treadmill. Some days, no problem, but other days, it can be a chore trying to fire up to do this on a treadmill. I had just gotten back last night from a conference in the Black Hills, and ran hills out there. Well, not really hills, more like Mountains! I was still sore, and the thought of trying to knock off 12 miles on the treadmill was not my idea of a really good time. So I decided to bike instead. At the pace I set, I rode 36 miles on the bike, which when converted over based on the speed, was equal to just over 12 miles.
By doing the biking, it allowed my legs a little more recovery time from doing the hill workouts in Deadwood. Sometimes, you just need to listen to your body, and make adjustments. Next time, it probably won’t be an issue to be on the treadmill, but the outside option for me will always be first. Running outside is just so much more enjoyable, and you can look around, and the time goes by so much faster. Just remember, you can come up with an alternative way to exercise before saying you are not going to do anything that day. Be creative. Some people I know, Jill and Steve, ran their 11 mile run outside this AM. More power to them! In South Dakota, if we let the weather dictate whether we will exercise at all, whether inside or outside, we would not get much done. Stay positive! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 1964
