by kelsey | Apr 3, 2013 | Exercise
Today is National Walking Day and it’s a beautiful one to celebrate! Walking is a great activity all of us can do and it’s important to continually work towards getting at least 10,000 steps a day which is 5 miles (2000 steps in 1 mile)!. The first thing you need is a good pair of tennis shoes. This picture is of my trusty shoes that I love to work out in. Finding a good pair that fits your foot and arch is very important as a poor fitting shoe will most likely result in you not being as active and not enjoying it as much! If you have can’t find a good fit, I recommend you check out a shoe specialist such as a place like Scheels to fit you with a good shoe for working out. Next up it time management and this is a biggie! We all have excuses for working out and many just really don’t enjoy it, but the fact of the matter is we all know we have to do it and it makes us feel much better in the long run! Schedule your workouts in just like a meeting or your job and plan for them! We recommend at least 30-60 minutes/day or at least 150 minutes of moderate activity/week. If you can’t get that, strive to get at least 3 days/week in. If you engage in vigorous activity such as jogging or running, then the recommendation is at least 90 minutes/week…higher intensity, less time. No matter what you do, something is better than nothing so don’t be afraid to give it a try and start with 10 minutes and gradually increase your time from there! Thirdly, pick an activity that you enjoy. We discuss this alot in our STRIVE 2 Survive lectures and sometimes it’s a challenge finding an activity you enjoy…if this is you, broaden your horizons and give a variety of activities a try…you never know when you’ll find the right fit! If you find activity is boring, turn on some tunes, watch your favorite show on tv while you’re on the treadmill, or find an exercise buddy. Making activity fun will make it more enjoyable and you will stick to it long term. So today, in celebration of National Walking Day, I encourage you to challenge yourself to increase your activity and work towards getting at least 30 minutes of activity/day! You can do it…now get moving!
-Kelsey
by kelsey | Apr 2, 2013 | Etc.
Did you get fooled on April Fool’s Day yesterday? It’s a fun day to pull pranks and fool people! One thing in life you don’t want to be fooled on is nutrition and health advice and there is plenty of fooling going around due to the wide reach the internet and media have. When looking for nutrition advice, I encourage you to seek out a reliable and credible source who has the education and credentials to give you a credible answer to your questions. Registered Dietitians are this reliable and credible source and I am always here to help you! The Academy of Nutrition & Dietetics and the Food and Nutrition Science Alliance have created a list of 10 red flags of junk science or misinformation. When you see any of these, take proper precautions!
- “Recommendations that promise a quick fix
- Dire warnings of danger from a single product or regimen
- Claims that sound too good to be true
- Simplistic conclusions drawn from a complex study
- Recommendations based on a single study
- Statements refuted by reputable scientific organizations
- Lists of “good” and “bad” foods
- Recommendations made to help sell a product
- Recommendations based on studies not peer reviewed
- Recommendations from studies that ignore differences among individuals or groups.” http://www.eatright.org/Public/content.aspx?id=6442475642
-Kelsey
by Dan | Mar 31, 2013 | Exercise, Family, Holidays, Motivation
Happy Easter everyone! Spend time with your family, and appreciate all that it is about. It is holidays like this that make spending time with your family even better. I am thankful to be able to be as active as I am, and be able to spend time with my kids, and just be there for them.
My twin daughters are growing up fast, and will be graduating in a few months, then off to college. Time for their new adventure to begin.
And, of course, Nick, who always loves it when I come around with the camera. He won’t admit it yet, but he will miss the girls when they go off to school.
Sarah and I will still be running, biking, walking. As I have stated numerous times on this blog, I plan on being around a long time…to be there for them. Hopefully, I am the Dad they want me to be. We have a lot of fun together, and times like this when we, as a family, can be together, makes things even better yet. Take care of yourselves…if not for you, but for your family. They want you around longer too! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2013
by kelsey | Mar 28, 2013 | Cooking Tips, Food, Holidays
With the Easter Holiday and Celebration just a few days away, many of you have your eggs hard boiled and ready to be painted…or many of you already have them painted! Painting eggs is an Easter tradition. As a child I always looked forward to painting eggs, the egg hunt, and of course of our Easter baskets. Easter was always an eventful holiday around our house and we have many funny stories to tell about our traditions. The eggs, baskets, etc are all part of the fun, but be sure to reflect on the real meaning of Easter!
As Sunday comes and goes, you may wonder what to do with those eggs. Here are some tips for you to practice proper egg safety:
- Not sure how to boil an egg? Place the eggs in a saucepan and cover with water. Bring to a boil with the lid on, then turn off the heat. Let the eggs sit in water for 15 min. Remove eggs and place in a bowl of ice cold water to cool.
- Eggs should be used within 3 weeks of the sell by date. Be sure to store them in the fridge at a temp less than 40 degrees F.
- Hard boiled eggs spoil faster than fresh eggs as the protective coating is washed away, making them more susceptible to bacteria. Hard boiled eggs must be refrigerated within 2 hours of cooking.
- If you want to eat the hard boiled eggs after the holiday, you must store them in the refrigerator. Throw away any eggs that are cracked, dirty, or have been out of the fridge for more than 2 hours. If you are going to use the leftover cooked eggs, it is recommended to use them within one week to prevent food poisoning. To help you do this, you could make two batches- one to display and one for eating.
- Ever wonder what the green ring on a hard boiled yolk is? It’s a result of overcooking the eggs and is caused by sulfur and iron compounds in the egg reacting to the surface of the yolk. The green color may also be a result of a large amount of iron in the water used to cook with. It may look funny, but it is safe to eat.
Happy Easter!
-Kelsey
by kelsey | Mar 27, 2013 | Wellness/Health
Are you tired of winter yet? Spring officially started last week, but it sure doesn’t feel like it yet! It seems like a lot of people I have visited with lately are suffering from the winter blues. We’re tired of snow, cold, and less than ideal weather conditions. We have had winter for about 6 months now and I think all of us can agree, we are ready for spring and summer to get here! When you’re feeling the blues, it can really get you down in the dumps which can result in overeating, less activity, and depression. I personally feel I suffer from a little bit of Seasonal Affective Disorder (SAD)but I have found there are a few things that spark my spirit so I hope they can help you as well!
Tips for Overcoming the Winter Blues
- Get active! Activity produces natural endorphins that boost mood. I was exercising already, but to help ward off the winter blues, I have increased the amount of exercise and added some strength training to my routine. Try getting at least 30 minutes of activity in a day…if you can do more, the better.
- Eat Right: healthy eating will make you feel healthier inside and out. Aim to get at least 5 fruits and veggies a day, include whole grains, lean meats, and healthy fats. Vitamin D has been proven to aid in SAD so be sure to get your 3 servings of low fat milk or dairy products. If you aren’t a milk drinker you may consider taking a daily multivitamin with calcium and vitamin D or a vitamin D supplement. Please ask your dietitian, pharmacist, or doctor for the correct dosage.
- Spice up your life: Sometimes getting a new shirt, going to the movies, reading a new and exciting book, or getting new tunes on your ipod will help spice up your life and add some more excitement to your life.
- Get out! I was fortunate to have gotten to go on family vacation to Cancun in February and enjoy this beautiful beach view for a week, however going to Mexico is not an option for everyone. Plan a family/friend trip to Sioux Falls, bum around downtown Watertown, or plain just get out of the house! It’s easy to dwell in our sorrows by becoming a hermit and staying inside. We need to get out and get some socialization!
- Think Positive! Dwelling on the negatives can sure take a person down. Instead think about the positives in your life. Tell yourself one positive thing about yourself and your selfworth daily. Focus on the blessings in your life!
- If you feel you are suffering from the blues very seriously then I encourage you to contact your physician for further assistance as we can help you with this!
Spring and warmer temperatures will be coming. Stay positive, eat right, exercise, and get out…those winter blues will be gone before you know it!
-Kelsey
