by kelsey | Jun 13, 2012 | Diet, Weight Management, Wellness/Health
Today I learned that the most recent statistics from the Youth Behavior Risk Survey indicated South Dakota high school students ranked the WORST in the country for fruit intake. The average in the country is about 22% and only about 13% of our high schoolers are meeting the recommendations of at least 3 servings a day. Part me of me couldn’t believe we ranked this terrible, but another part of me was realistic about this serious issue in our diets! Kids learn from their parents and adults in their families so in order to improve this, we need to start at the adult level and be good role models for our kids and teach them at a young age how important a diet rich in fruits and vegetables is to promote health.
Even though it’s just Adam and I (no kids!), I have a rule for meals…we always have a fruit and a vegetable. Even if it’s just carrots with dip or cut up apples that we share…something is better than nothing! I also believe that if it’s on the table, it will be more likely to be eaten, so serving it as an option is important. In addition, it’s very important for us to get a variety of colors in our produce as each color offers specific nutrients. I like to select the produce that is in season as it’s usually a better price and it gives me variety. Getting into the habit of including the produce in your meals will help improve your diets and your health.
Poor fruit and vegetable intake is a direct correlation to our obesity epidemic. Next time you go to the grocery store, make sure you shop the perimeter to fill up on great produce, lean meats, and low fat dairy products…all very important for a healthy and balanced diet.
For more information on ways to increase your fruit and vegetable intake check out: www.fruitsandveggiesmorematters.org.
-Kelsey
by Dan | Jun 12, 2012 | Exercise, Family, Goals, Motivation, Wellness/Health
This years Hospital Hill run/walk was once again a success! Our 16th year, and we had over 200 people in the walk or run. Here we are at the start line.
We had several members of our newly formed Watertown Area Running club, with several of us here, including Jackie, Steve, Steve, and Sarah.
Of course, Nick was all fired out and when out like a runner on a mission, wanting to win the race overall, which he did! His time was 18:02! Good job Nick. Here he is leading other runners to the top of the hill, which is the finish line.
Of course, the Hill proves to be a major challenge. We have more comments about how tough the Hill is. But remember, it is called “Hospital Hill” for a reason. Here, Sarah shows what she thought of the Hill, which is the same sentiments as a lot of us when we got to the top.
Keep moving everybody. Have a good week!
Dr. Dan
Consecutive Exercise Day #: 1720
by kelsey | Jun 12, 2012 | Diet, Food
When people think of summer it brings to mind family reunions, picnics, campfires and consequently hotdogs, potato salads, and s’mores. Here are some tips to make those summer months healthier:
-Summer is the best time of the year for fruits and vegetables! More fruits and vegetables are in season and are wonderful to incorporate in your diet. Try planting your own garden or checking out the local farmer’s market to stock up on a variety of fruits and vegetables.
-Hotdogs and burgers are trademarks for summer. Instead of a sodium and fat packed hotdog or brat try to go for grilled chicken or lean red meats. If you are really craving that hotdog opt for the lower in fat turkey dog and watch your portions.
– Macaroni salad and potato salad are featured at the usual family get-together. The majority of these salads are going to contain high amounts of fat. Opt for fresh fruit or bring your own salad made with a low fat mayonnaise, low-fat Greek yogurt, or low fat sour cream.
-Be sure to drink plenty of water! Having at least eight 8oz. glasses a day is important to stay hydrated during the hot summer months.
– As for the infamous s’more, try dark chocolate and bananas (replacing the marshmallow) which will give you some antioxidants as well as taste great! Or just cut your portion to one s’more since it’s hard to mess with a classic!
*This blog post was wrote by Megan Lauseng, USD Dietetic Intern
-Kelsey
by kelsey | Jun 7, 2012 | Wellness/Health
With the nicer weather, we tend to spend more time outdoors in the summer. With the high temps and humidity – make sure you get enough fluids! It is too late if you wait to get a drink when you feel thirsty. Especially for those older adults, it takes longer for you to feel thirsty even though you may be severely dehydrated.
Tips for getting adequate fluids:
- Keep a glass or bottle of water with you during the day so you can sip on it. Drink when you are thirsty and even when you are not thirsty.
- Start some of your meals with soup
- Drink more water instead of sugary beverages, milk and juice to avoid those extra hidden calories. Alcohol will increase your water loss. Plain water always works the best.
- Increase your fluid intakes if your diet is high in fiber, protein or salt
- Consult with your doctor or dietitian if you are on a fluid restricted diet and would like further help with your hydration needs.
Use the above chart to determine your hydration level by the color of your urine.
This blog post was written by USD Dietetic Intern Mimi To.
-Kelsey
Graphic Reference:http://www.brownsburgathletics.com/images/urine.gif
by Dan | Jun 6, 2012 | Exercise, Family, Goals, Motivation, Wellness/Health
This saturday, June 9, is the 16th annual Hospital Hill run/walk. It will begin at 8AM. Registration fee is now $20 if not pre-registered. There is a 5k run, 5k walk, and a 1 mile walk. All are welcome. Attached is the following registration form which can also be found at the clinics in town, and at the Prairie Lakes Hospital website. Hope to see you there!
Dr. Dan
Consecutive Exercise Day #: 1714
