by kelsey | Aug 2, 2011 | Exercise, Heart Health
A recent review published in Circulation, the American Heart Association’s journal indicated that even small amounts of activity (10-15 min/day) are good for your heart. Current recommendations are to get at least 150 minutes of moderate intensity or 75 minutes of high intensity activity most days of the week. This review found that those who do this will have a 14% lower risk of heart disease compared to those who are sedentary. If you engage in twice the recommendations (300 minutes) you will lower your risk to 20% and if you do 750 minutes/week your risk drops even more to 25%. Thus showing more is better, but something’s better than nothing!
Our body’s were designed to be able to be active and move around and Dr. Dan is a true testiment to this! As you track his exercise days, his risk for heart disease based on his exercise routine is very low. Myself on the other hand do not get as much activity as he does. My goal is to get 3-5 days a week in of moderate-high intensity activity. There are times when we feel time crunched or have to tend to other obligations or responsiblities, but this review shows us that every little bit counts, so if you can only get 15-20 minutes in…go for it! It will still reduce your risk of heart disease compared to being sedentary.
I have included a picture of my little furry friends that accompany me on my runs every once in awhile. Cinch and Wrangler are our cattle working Australian Shepherd dogs on the ranch and every once awhile come with me when they have extra energy to expend. Running on gravel roads in the country has it’s challenges, but there is nothing better than getting out there with fresh air and wide open spaces. 🙂
-Kelsey
http://yourlife.usatoday.com/fitness-food/exercise/story/2011/08/A-small-amount-of-exercise-is-good-for-your-heart/49757422/1?csp=ylf
http://www.newsroom.heart.org/index.php?s=43&item=1393
by Dan | Jul 30, 2011 | Exercise, Family, Weather
Friday was the opening day ceremony for the National Softball Tournament here in Watertown. Some 58 teams, with over 800 athletes participated. It was quite the ceremony with everybody marching in and being introduced. It was great as a spectator as well.
Here is Molly’s team…Spiegel Construction, for 18 and under teams. Great weather for the tournament, and to watch as well. Lots of walking involved, not only for the athletes, but for all of us parents and spectators getting back and forth to all of the games. We were getting just as tired as they were. Lots of fun, and memories to last forever.
Dr. Dan
Consecutive Exercise Day #: 1404
by Dan | Jul 28, 2011 | Equipment, Exercise
The National Softball Tournament is being held in Watertown beginning today, for the next 4 days. Here Molly is pitching in their first game. Very hot outside, and humid, so have to keep reminding them to drink. Great competition, and great exercise. A fun way to work on your health. They keep safety in mind by wearing face masks, at least for the pitchers. Some of the teams all of the infielders wear them. A good idea!
The kid has some power and some wheels. Here she is hitting a double in the game. They ended up losing the first game to a team from North Dakota. Many states are here for this tournament. Everybody have fun playing, watching, and competing.
Dr. Dan
Consecutive Exercise Day #: 1402
by kelsey | Jul 28, 2011 | Heart Health
I read an interesting article today that I couldn’t resist sharing with you. According to the American Heart Association, the cost of heart disease last year was $450 billion. A recent article published on MedlinePlus discussed how prevention programs such as our STRIVE 2 Survive wellness program and our nutrition services we provide at the clinic are a wise long-term investment in the national health and economy.
Authors in a the AHA statement calculated that for ever $1 spend on the construction of bike and walking paths, medical costs would be reduced by $3.
In addition, the nationwide push to reduce salt in our food supply would help save $26 billion in health care costs each year by helping Americans stay within the recommended sodium guidelines (1500 mg/day).
Our society has gotten into the habit of turning to a medicine to help improve their condition, however the key is really in our own hands and mind by making lifestyle changes to improve our health and well-being.
Adapting to a healthy lifestyle that includes healthy eating and regular activity can reduce risk of disease, aid in longevity, and save you some money in your wallet!
You can view the full article at: http://www.nlm.nih.gov/medlineplus/news/fullstory_114694.html
-Kelsey
by kelsey | Jul 27, 2011 | Food
Last night I made a tasty supper with grilled shrimp. The shrimp was our protein and then we added wild rice (a whole grain), a lettuce salad, and some fresh red grapes to create a healthy plate. This was a very quick and easy meal to make. We often forget that we can grill fish in addition to our typical grilled meats such as burgers, brats, chicken, steak, etc. I bought a bag of cooked shrimp, unthawed the frozen shrimp in the refridgerator (do not thaw on the counter!), and then mixed it up with some healthy extra virgin olive oil and a little seasoning. I then grilled it for about 10 minutes, stirring every couple of minutes. Shrimp is a great source of protein that is low in calories and rich in vitamins D and B12 and other minerals. It is also proven to help raise your HDL (good) cholesterol and lower your LDL (bad) cholesterol. Next time you’re at the grocery store, I encourage you to check out the fish selections to add some variety to your menu plan!
*Please note that if you do have a shellfish allergy, shrimp and other shellfish should be avoided!
-Kelsey
