by Dan | Oct 7, 2012 | Exercise, Goals, Motivation, Weather, Wellness/Health
Autumn is upon us, and while we get to see all of the color changes appear, we also have to start getting ready for the weather changes, and for the cold to start approaching. This week has given up a taste of the cold that will be coming again. This is where you need to focus on the scenery around us, and take advantage of the good days, the warm times when they do arrive, and get outside, and see things such as this.
Scenes such as this make it easy to get lost in your thoughts, and not even realize you are out exercising. Take it all in. This is a great time to relax, think, and get activity into the day.
So, “whether or not” you think you have time, take advantage while it is still relatively nice, and get outside, and enjoy the Autumn season. Sooner or later, the weather will dictate what we will be able to do outside, and “weather or not” we will be out, or do exercise and activities inside. I will always be an outdoor person. It is much easier to get outside and exercise, than to be “cooped” up inside. So everybody, get out while the going is good, and take advantage of it. Enjoy the view! There really is a lot to see here!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day: 1837
by kelsey | Oct 4, 2012 | Diet, Wellness/Health
October is National Breast Cancer Awareness Month. The majority of us know of at least one woman who has been had breast cancer so we can all appreciate the awareness for breast cancer prevention. Nutrition can play a key role in disease prevention. There is no certain way to prevent breast cancer, but we do know that living a healthy lifestyle will aid in disease prevention as a whole.
Risk factors for breast cancer include having a family history, menstruation before the age of 12, menopause after 55, overweight, older age, pregnancy of first child after 35, and inherited gene mutations. To help you prevent disease and free radical development in your body, incorporate more vitamins, minerals, phytochemicals, and fiber into your diet. This includes more dark, leafy green vegetables such as spinach, broccoli, cabbage, and kale; more fruits in a variety of colors such as blueberries, strawberries, cherries, and oranges; more whole grains such as oats, barley, whole grain pastas, breads, and cereals; and legumes such as dried beans.
In addition, achieving a healthy weight is also beneficial in disease prevention. Aim for at least 30 minutes of moderate activity every day to help you reach and obtain a healthy BMI.
Most of these recommendations you have heard from me before, but in light of Breast Cancer Awareness Month, it’s a perfect time to reflect back on your lifestyle and choices you make and give you another incentive to eat healthy and exercise!
-Kelsey
by kelsey | Oct 3, 2012 | Cooking Tips, Food, Weight Management
Once again, County Fair Foods provided us with an excellent treat at last night’s STRIVE 2 Survive meeting. The Breakfast Berry Parfait provides us with a great source of nutrients including protein, calcium, fiber, and excellent vitamins and minerals. You can make your own twist to it, but here is their recipe for your enjoyment and nourishment.
3/4 c sliced strawberries
3/4 c blueberries
6 oz fat free yogurt
1 Tbsp wheat germ
1/2 banana sliced
1/3 c granola
To add additional protein to your dish, use the Greek yogurt. It is processed a bit differently than our regular yogurt, thus making it thicker and double the protein and typically lower in carbohydrates. Just be sure to choose the low fat/fat free as some can contain high amounts of saturated fats.
This is good for breakfast or for a snack….enjoy!
-Kelsey
by kelsey | Sep 27, 2012 | Diet, Food, Weight Management, Wellness/Health
A few weeks ago, my mom taught me the art of canning tomatoes and salsa. It certainly makes that can of salsa seem a lot more valuable when you learn how tedious the process of canning is! Tomatoes are one of her favorite vegetables so her garden had plenty of them. There are several varieties of tomatoes, but all are a great source of nutrients for our body. As you have heard me say before, the more color, the better! Incorporating tomatoes into your meals and snacks is a great way to add a great deal of nutrients to your diet.
Tomatoes are especially high in lycopene which is a powerful antioxidant that aids in disease prevention. In addition, they are a great source of vitamin A, vitamin E, and potassium. They are loaded with great vitamins and minerals, but low in calories, making them an excellent part of a healthy diet. You can certainly eat the tomato raw like we do an apple, however you can add them to various dishes and still get these great benefits. Be sure to check out the Farmer’s Market and our local grocery stores, as they are ripe right now, making them be at a great price and quality!
-Kelsey
by Dan | Sep 26, 2012 | Exercise, Goals, Motivation, Wellness/Health
Well, another mile stone after today. I completed 5 consecutive years of exercising every day! Today was the beginning of year 6, and I now continue what I enjoy, and what has thoroughly become a habit. As I think back to all of these days, there were no doubt days that were tough to get out and exercise. Busy at work, stress with home and/or work, and any of a number of countless obligations that I have, and that we all have. I made a commitment to myself, and have kept it going!
When the weather is nice, and you can be outside, it is not hard at all to get out and either walk, run, or bike. You get too busy just looking at everything. It is better than sitting down and watching TV. The scenery never gets dull. With all of the blog posts I have done in the past, you have seen places I have been, where I have gone, and a lot of which I was able to see because we reached it by foot, either walking, climbing, or hiking. When you are outside you never know what you might come across.
Here these geese are taking off in flight. Free to do as they want. It is no different when I am out doing my thing. I am taking off, free to make the choice, and go out and explore, and doing things that in the long run are healthy for me. I would not change anything. My mission is to keep going, and who knows, how far can I go? Time will tell.
Things have been extremely busy with work lately. It has made it tough for me to blog at times. I need to remember why I do this as well. It is enjoyable, and I get to discuss things that are my passion!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 1826
