Hope you are all having a great 4th of July, and celebrating Independence Day in a fun, and safe way. Independence is definitely worth celebrating. We also cannot take it for granted. We have all been through a lot this past year and half with the pandemic, and it is so nice to be able to be out and about more often now. We should be appreciating our freedom now more than ever.
Thursday July 1 was the Freedom Day 5k put on by DASH here in Watertown. This was a group picture of many of us involved with out run club. It was a great way to get set for the extended holiday weekend. They had super soakers spraying us down when we came across the finish. It felt great because the temperature at the time of the race was around 90 degrees. Here is Megan, then Sarah, and me as we came across the finish!
Then, Sunday morning, our run club decked out again in our red, white, and blue, and carried flags on our run. We were proud to show our spirit. We have been meeting together for runs for several years, every week, and this day happened to also be on the holiday.
This was just another example for our group, people who like to run…friends…to get together and celebrate. We solve problems, listen to each other, vent our frustrations, and problems, and have help from the others solving them. Freedom is not something to take for granted. We had a time due to COVID that we did not formally meet, and that was really tough. Each week it felt like we were really missing out on life. Enjoy the freedom we have!
So from our run club, WARC, Watertown Area Running Club, Happy Independence Day! Celebrate well, and for the right reasons. Enjoy life, and don’t take freedom for granted. Keep moving everybody!
July 4th is such a fun holiday to gather with friends and family and enjoy delicious food and outdoor activities. Food is usually a very large part of this holiday, as it should be! Making fun recipes and eating delicious food is very enjoyable. There are a few very easy switches that you can make to improve the nutritional value of typical “grilling” type foods. Enjoy the day and truly embrace the quality time with your family!
Switch to whole grains.
This is one of the easiest switches you can make! Instead of purchasing white buns and bread, purchase things that are made of whole grains.
Use fruit where you can!
Everybody seems to love refreshing fruit on a hot summer day so add fruit in where you can. You can even do something as cool as making a watermelon cake instead of cupcakes or in addition to them. Another option is to make fruit kabobs and a fresh fruit salad.
Add in your Veggies.
Veggies can be added to many salads or slaws. A veggie pizza is always a good option and so delicious!
Choose lean meats.
Be sure to use meats such as chicken, turkey, or 90% lean hamburger.
Offer non-alcoholic alternatives.
Many sip on alcoholic drinks throughout the day but if you have alternatives around it could help remind you to choose other options. Sparkling water with fresh fruit is very hydrating and satisfying.
These are a few easy things that you can implement into your 4th of July for a fun and healthy day! Have a fun and safe Fourth with your family and friends!
Well, I am going to run another Marathon! 16 completed, and the number will continue. I am going to run the Fargo Marathon in September with my daughter Megan, and Sarah. I have always wanted to run a marathon with my kids, and she will be the first one. I will see what time brings for Nick and Molly. We began following a schedule over a month ago, and we are doing our long runs each weekend. I was not sure I would do this again after my health issues 2 years ago, but as long as it is not too hot that day, I have been given clearance to run this. I am looking forward to it! This will be Megan’s first one, so the time it takes us does not matter. We will be helping each other, and Sarah will be along to keep an eye on both of us!
I posted this picture last week also. They have been going along with me for years to marathons…as spectators. Now Megan will be a participant. The run bug bit her hard!
This was after our 12 mile run Saturday morning. We are still looking pretty good. We got done before the rain came. Each week we keep building the mileage. With help from our run club members, we will do this. Many of them are going as well to do either the Half Marathon, or full Marathon as well. It will be a good get away weekend.
We are keeping track of our mileage, and of course, we have to spend time in the Reiflex center doing strength workouts as well. After all, we need our arms, and core, for this as well, not just our legs.
And of course, Dakota has to get in on it too. We are, after all, family! She helps keep us motivated as well.
We are going to keep running along, working hard, spending time together, and making more memories. The running is only part of it. The best part is the time spent together, talking, laughing, giving each other “crap”, and keeping each other motivated! The plan is to run together start to finish…and like I said earlier, Sarah is running with us to keep us both in line!
There will be more posts in regards to our training. After all, it is a marathon. We have months ahead of us yet. Hopefully, everything will be good for all 3 of us, and that we will have a great day, and enjoy the experience. Who knows what Megan will think of it. Sarah said she would only do one, and this is now her second one. Time will tell. I am ready to make more memories. Keep moving everybody!
Mindful eating is a way of eating that promotes health, wellness, and peace, control, and balance with food. What is mindfulness? Mindfulness is being aware or conscious of whatever it is you are doing at that moment. It is being fully present. This may seem like an easy concept; however, I think many of us are eating and surrounding our food with very mindless actions and thoughts. What are you doing when you eat? Are you watching TV, driving, reading, or scrolling on your phone? All of these are examples of mindless eating. Even when you are cooking your food, are you paying attention to what you are doing or how you are cooking? Or are you again watching TV or talking on the phone? There are so many places we can incorporate mindfulness into the process of preparing and eating our food.
Benefits of Mindful Eating
• More satisfaction
• Less chance of overeating
• Acknowledge your internal body cues
• Avoid emotional eating The benefits of mindful eating far out way not being mindful.
When preparing your food, paying attention to how you are making it and all the time, energy, and love that goes into it can lead to a greater appreciation for the food. Having a greater appreciation for your food will hopefully lead to a greater appreciation for feeding your body the healthy food it deserves. When actually eating your food, being mindful of each bite and chewing slowly will allow you to pay attention to your inner cues of being satisfied and stop you from overeating. You will also fully taste the food you spent your energy making and again, create a greater appreciation for the process.
Tips for Mindful Eating:
• Pay attention to how you are preparing your food and appreciate the time and energy spent on this.
• Sit down at a table to eat with no outside stimuli.
• Chew slowly- put down your silverware between bites.
• Drink water in between bites.
• Pay attention to your internal cues for when you are full and satisfied.
• Ask yourself, “Why am I eating right now?” or “Is this what my body needs right now?”
• Pay attention to your emotions while you are eating. If you are not even hungry but you continue to eat, slow down. Maybe take out a journal and write down your feelings. It sounds cheesy, but it works.
• Eat foods that are beneficial to your body’s wellbeing.
I hope some of these tips and tricks help you out with your mindful eating! It is hard at first to break certain habits surrounded by mindless eating, but I promise your body and mind will thank you. You may even be able to work through certain emotions and things -Kelsey
Here is to all you Fathers out there! Enjoy your day, and spend some time with your family. Time goes fast, and before you know it, they are grown up! I soon will graduate to Grandfather at the end of next month, and can’t wait to experience this next phase.
There were many times when my kids came along with me to my races. They were my support, and my cheering section. Now in September I will get to run a marathon with Megan. It will be a first for her. I have always wanted to run one with my kids. I am definitely looking forward to this as well.
This was my Father’s Day present from Megan a few years ago, but, what can I say? I am a “Runner Dad…just like a normal Dad, but much cooler!” Right on!
Like I said, they grow up fast. Here is my Dad with Nick. This was about 23 years ago. Wow! A lot of things have changed in that time. But family is still priority. I learned the Father things from a great example. It has been over 7 years since he has been gone, and I still miss him everyday!
Nick and I were trying to get our own tradition going by hitting Vikings games. COVID brought it to a halt last year, so will have to see what we can keep going. Otherwise, we start coming up with a new tradition!
These 3 made me a Father! There were stressful times, but many more good times. Growing pains we all experience. They have all become great adults, and are beginning to work on there own lives now. But, they will always be my kids. Life continues to be an adventure, and we have to just go with the flow, and take it all in.
Happy Father’s Day to all you Dads. You always have to keep working at it, but it is worth it. Enjoy that time for as long as we can. There are always adventures to be had. Keep moving everybody!
