by Dan | Mar 1, 2012 | Exercise, Family, Motivation, Wellness/Health
Tomorrow starts the 2012 winter season state swim meet being held in Rapid City. Sarah took Molly and Megan today for this weekend. Megan has been on the swim team for the last 7 years, and absolutely loves it. She is the one in lane 4. Now, when it comes to sports, or exercise, you need to do what you enjoy doing. This is by far her favorite exercise, ever since she was little. When you enjoy your sport/activity, it becomes easy to keep doing it. For me, swimming is a struggle. I would much rather bike or run. It is good to have variety though.
With Megan on the swim team, she has become proficient in all 4 strokes, free style, back stroke, fly, and here doing the breast stroke (the one closest to you). I struggle just trying to do the freestyle. Megan is a good inspiration to me as well, showing that you earn what you work for. This will continue to be a good sport/activity for her to do to stay in shape as she gets older as well. Remember, do what you enjoy doing, or you won’t do it very long. Keep Moving!
Good luck this weekend Megan!
Dr. Dan (Dad!)
Consecutive Exercise Day #: 1617
by kelsey | Mar 1, 2012 | Etc.
It’s time for a new YOU! Our spring session of STRIVE 2 Survive will be starting March 20th and run through the end of May. It’s the perfect time to put YOU first and learn more about ways to improve your health and wellness. It’s a 12 week program where we meet 6 out of the 12 weeks (the other weeks, you’ll get a take home lesson) on Tuesday nights at the County Fair Banquet Hall from 5:30-6:30pm (see calendar for dates).
There are two main components: diet and exercise, however we do encompass many other aspects of health and wellness by involving several of our outstanding doctors to discuss how diabetes, heart disease, obesity, etc affects our body and health as well as our Pharmacist Deidra VanGilder who shares her expertise with us regarding medications, vitamins, minerals, and supplements and their relationship to health and wellness. STRIVE 2 Survive is led by myself, Kelsey Raml, Registered Dietitian and Certified in Weight Management with the Academy of Nutrition and Dietetics and Dr. Dan Reiffenberger, who is Board Certified in Family Practice and Sports Medicine and was most recently selected as the South Dakota Family Physician of the Year.
Whether you are newly diagnosed with diabetes, have been struggling with your weight, or you just want to learn more about health and wellness, contact us today to learn more! Spring is a great time to focus a new YOU!STRIVE 2 Survive applies to all who have a heartbeat!
For more information you can email: strive2survive@brownclinic.org or call 886-8482.
-Kelsey
by kelsey | Feb 28, 2012 | Etc.
Due to the winter weather, we have rescheduled our STRIVE meeting tonight for next Tuesday, March 6th at 5:30pm at the County Fair Banquet Hall. Deidra VanGilder, PharmD will still be our speaker.
Stay safe and warm!
by Dan | Feb 26, 2012 | Exercise, Motivation, Weather, Wellness/Health
Here is one of the views of the sunrise in Mexico when we would go out running. It was not hard to get caught up in the scenery, and it made the exercise almost effortless. This is vastly different from running or walking on a treadmill. It gets hard to focus and concentrate inside, and Sarah and I took advantage of this to be out. We need to do that here as well. Yes, there are days when the weather/temperature is terrible, and you need to exercise inside, but when it is nice, you need to get outside and enjoy it. We will have our days here again soon.
Here is one of the sunsets we saw. Nothing like a walk in the later afternoon, and taking in the sunsets. We did this everyday, and was one of the highlights of each day. Again, seemed effortless out walking. When the weather improves here, it can be the same here. Take in nature, enjoy the scenery, and get outside and enjoy life! Keep moving!
Dr. Dan
Consecutive Exercise Day #: 1613
by kelsey | Feb 23, 2012 | Cooking Tips, Diet, Weight Management, Wellness/Health
With Lent underway, many will be eating more fish in the next 40 days than they do all year round. Fish is a staple food in many parts of the world, but us Mid-Westerners have to work on this a bit as our typical meats are beef, poultry, and pork over fish. Fish is a great source of lean protein. Some fish have more omega 3 fatty acids than others which does offer additional heart health benefits. These fish include salmon, herring, trout, tuna, sea bass, and mackerel. Our area lake fish are lean sources of protein, however most of these fish (walleye, northern, etc) are not a rich source of omega 3 fatty acids.
A popular way to eat fish in the Midwest is breaded and fried. This preparation and cooking method can add a great deal of extra calories and fat. Next time you have fish, opt for the grilled, broiled, or baked without the breading as it’s much healthier for you!
Below is one of my favorite salmon recipes. You can visit the All Recipes website below for the exact recipe and can change the serving size to fit your needs individually.
Alaska Salmon Bake with Pecan Crunch Coating
Prep Time: 20 Min
Cook Time: 10 Min
Ready In: 30 Min
Original Recipe Yield 6 servings
Ingredients
- 3 tablespoons Dijon mustard
- 3 tablespoons butter, melted –can substitute olive oil
- 5 teaspoons honey
- 1/2 cup fresh bread crumbs—can use whole grain bread crumbs
- 1/2 cup finely chopped pecans
- 3 teaspoons chopped fresh parsley
- 6 (4 ounce) fillets salmon
- salt and pepper to taste
- 6 lemon wedges
Directions
- Preheat the oven to 400 degrees F (200 degrees C). In a small bowl, mix together the mustard, butter, and honey. In another bowl, mix together the bread crumbs, pecans, and parsley.
- Season each salmon fillet with salt and pepper. Place on a lightly greased baking sheet. Brush with mustard-honey mixture. Cover the top of each fillet with bread crumb mixture.
- Bake for 10 minutes per inch of thickness, measured at thickest part, or until salmon just flakes when tested with a fork. Serve garnished with lemon wedges.
Nutritional Information
Amount Per Serving Calories: 368 | Total Fat: 22.4g | Cholesterol: 91mg
http://allrecipes.com/recipe/alaska-salmon-bake-with-pecan-crunch-coating/detail.aspx
Enjoy!
Kelsey
