Summer is well underway now! The kids are out of school and home more and they’re going to be eating more of the foods that you keep stocked for them at home. Active children burn through their energy stores very quickly and need to replenish them often. Snacking is an important part of keeping your kids energized for their play-filled summer days. Snacks should be a combination of fiber and protein so that they are filling and satisfying. Pistachios are a good snack as they contain both fiber and protein. You can also pick out two foods that will meet the fiber and protein combination needs.
Some ideas are: •An apple and a teaspoon of peanut butter •String cheese and a few whole wheat crackers •Baby carrots and hummus •Low-fat yogurt and almonds •Mixed nuts and raisins •Celery sticks filled with peanut or almond butter.
Just be sure to keep in mind that snacks are just to get by until the next mealtime, so snacks should not be a significant source of calories. Kids have small stomachs so keep the portion sizes small as well. This is a good time to instill healthy habits in your child so try to avoid having the TV or video games going during snack time in order to discourage mindless munching. Any fruit, vegetable, low-fat dairy product, or whole wheat grain product makes a good snack so find out what your child likes and get creative with the combinations!
Yesterday was the 23rd Anniversary of the Hospital Hill Run/Walk. Once again, it was a good turnout. The initial plan from the beginning of its inception was to encourage people to get out and exercise, and especially with the kids. We wanted them to learn early on the importance of staying active, and that you could have fun with this. That is why we have numerous age categories, especially for the younger ones, to get them more motivated to participate. It is easier to get them out when they have a chance to win a medal. We also moved up the age category this year to anyone 12 and younger (previously 10 and under) all received a medal for participating. The looks on their faces when they come up to pick up their medals is worth it! We want them getting out and staying active. The biggest lessons they can learn about his is from their parents. I love seeing all these young families out running or walking with their kids, or pushing them in strollers, etc. I just want them out there teaching them the importance of an active lifestyle, and the best way to do it is by setting the tone, and getting out there along with them! So a special shout out to all you parents for working on this. Nobody said it was easy.
My daughter Molly and her fiancée Tanner were out running as well. My kids have been a part of this since the beginning of this. They participated every year, and then when they got a little older, they helped me set up everything, and were great at helping with prizes, awards, setting up, and taking down. They were involved from the beginning. It is nice to have them come back. I don’t get them all back every year, but they can when they are able, and we are participating in other races during the year as well. They learned from the start. I have told Tanner that participating in these fun runs is what being a part of this family is about. We have gone out to Virginia and ran some with Megan and Nate also. That is what this family does, and that is what this family will always do!
The McElroy’s are todays version of what we started over 20 years ago. I love watching their kids out running. It reminds me so much of my kids way back when. They learn from us. We have to be willing to put in the work too!
We have the Sullivan family out, Kris Munger and her daughter, and Cassandra Varilek and her family out running! Lead by example! Prove to your kids how important it is to be active, and take charge of your own health, and be out there pounding the pavement and sweating right along with them. You will start making memories that will last a lifetime! We talk about those times often! Each race/event has its own special qualities that make them unique! Explore them together! I lost count on the amount of the strollers out there yesterday. It brings back the days when we would walk/run with our kids in the Burley back then! They loved it, and we got to all be active and do our things, and do it together!
You have to show up in order to take off! Teach them how to do it. Show them how important it really is. Set the tone, and lead by example. It benefits both you and your kids, and you all have the opportunity to improve your health…and to make memories to last a lifetime! The only time it is too late is when you are not here anymore. The earlier you start with your kids, the sooner it becomes a habit…for all of you. Keep pushing! Keep trying! Keep moving everybody!
June is national dairy month, thus it’s a great time to recognize and discuss the benefits we can get from dairy in our diets. Cow’s milk is the richest source of well-absorbed calcium and is actually absorbed better (about 25%) than the calcium in soy milk. There is about 300 mg of calcium in an 8 oz serving of milk and we recommend getting at least 3 servings of dairy a day. A serving is equal to an 8oz (1 cup) serving of milk, 6 oz tub of yogurt, 1 oz cheese, 1/2 c cottage cheese. In addition to calcium, cow’s milk is an excellent source of phosphorus, vitamin B12, potassium, riboflavin, vitamin A, vitamin D, protein, and niacin…totalling 9 nutrients compared to only 4-5 nutrients found in soy and almond milk.
There are many other types of “milks” out there such as almond, rice, coconut, and soy, however these drinks are not the same as cow’s milk in regards to the nutritional qualities. Many of these milks use fortification (adding nutrients), whereas the nutrients are found naturally in cow’s milk. Below is a list from the Midwest Dairy Association about these beverage’s nutrient sources and nutrition quality (http://www.midwestdairy.com/0p335/dairy-imitators/)
“Soy beverages are made from soybeans and are a good source of protein. However, according to the Protein Digestibility Corrected Amino Acid Score (PDCAAS), soy protein is a lower quality protein than the whey protein found in dairy products. Rice-based beverages are generally processed from brown rice and are fortified with nutrients such as calcium and vitamin D. Rice beverages typically contain only one gram of protein compared to eight grams in cow’s milk. Nut-based beverages can be ground from any nut and the most popular is almond. Almond beverages only supply one gram of protein per serving and lack many of the natural benefits found in almonds. Seed-based beverages, such as hemp, are newer to the marketplace. Their nutritional benefit is touted to be their omega fatty acid content. Similar to the other beverages, they also fall short on protein.”
Often times, these other “milks” contain higher sugar content, less calcium, less protein, and are absorbed less than those benefits in cow’s milk. Now if you have a lactose intolerance or milk allergy, these are certainly options for you, however if you do not have an allergy or intolerance, I highly encourage you to work towards getting your 3 a day servings of dairy and preferably low fat dairy. It will not only provide you with excellent vitamins and minerals to keep your bones and muscles healthy and strong, it will also provide you with an excellent source of protein.
For more information on the benefits of dairy, you can visit www.midwestdairy.com.
I know I will enjoy a nice glass of cold milk tonight with supper, I hope you do too!
-Kelsey
It has been 2 months, and I got to start running again this last week! It is tough, but boy does it feel good! You don’t know how much you can miss something until you don’t have it anymore. I have only been going 2 miles at a stretch, and I am tired after this, but each day keeps getting better. So far, it has either been with Sarah or with our run group. One of these days, I will have to venture out on my own again…as long as Sarah lets me! The walking has been good too, but it is not the same as running. Both allow me to relax, and think, and just let my mind wander, but to me, it is just easier to be distracted from that thinking time with walking because it is so much slower. When I am running on my own, it is just my thoughts, and my breathing. Time to solve my days problems, and figure out what I could have done better that day, or if it was in the morning, what could I have done better yesterday, and what do I have to work on more today. We are never perfect, and we will always make mistakes. But, you keep trying, and you keep pushing. We all have room for improvement. Life is all about struggles, some bigger than others. But you keep coming back, and you try to get your life back on track for what is as close to normal for you as it can get.
Some of the walks in the evening along the lake when the sun is starting to set, and the trees are all coming to life…it can take your breath away some times. You literally feel like you are coming back to life. And for me, I am! The last week I had all my kids home, and it is nice to once again have home feel like it used to. Sarah and I have been adjusting to the empty nest now for awhile, but it is nice having the kids home. It is really tough when they leave, and is especially tough when Megan leaves because we don’t get to see her very often with her living in Virginia. We talk and or text every day, multiple times, but it is not the same. The one evening she was home we were out sitting in front of the fire pit, and just talking. Talking about life in general, and going over the goals each of us has, and what adventures, struggles, fun life may have in store for us going forward. That is what makes life interesting. It is always different, and rarely does it always goes as planned. You have to be ready to adapt, and make adjustments on the fly. I realize that more than ever now. When your own mortality comes into check, it tends to put a whole different perspective on things. We are not going to live forever. Don’t waste any of it! Make your days fulfilling and fun. Keep setting those goals, and trying to achieve more. Keep learning, and trying new things. That is where the running helps me…it literally helps me slow down time so that I can put my head around things, and figure life out, and plan on where or what I want to do next.
With my kids, there are always challenges that come up. Did we raise them right? Did we teach them to be responsible adults? Did we teach them the important things in life? We certainly instilled the benefits of keeping active, and being responsible for your own health. We all need to do that. That is the struggle many times in clinic. You try to help somebody, and encourage them to exercise, and eat better, but some days it is like banging your head on the wall! I can talk, talk, talk, but it only goes so far. That is still the main reason of working on another exercise streak, and why my last one was so important to me. I was trying to show that it could be done, and with no excuses. At least excuses for not doing it. There were always days where some complaining came into play. The weather, and all of the obligations to get done for the day always play a factor. But they were just minor “road blocks” that get in the way, at least if you let them.
Zeus sure loves having everybody home as well. More hugs, time spent with the kids, and more people for him to protect! But, he still gets to spend time with Sarah and I!
I will start going with him alone now too this week. Before, I did not go alone with him just because of his size, and trying to keep control with the leash. I was limited on how much lifting I could do, but it is now time to get back to normal here too!
Now is also the time for Sarah and I to spend more quality time together too. We did not always get that luxury before, but things have changed now. We have to make that time. We don’t know what time will bring going forward. We may not have as much time as we think we do. Never take it for granted. Keep yourself motivated to take care of yourself. The potential longer term benefits of this are truly priceless!
How true, how true! For me anyway. You all need to find out what the magic pill may be for you! Don’t give up trying. Life is too short to not keep trying. As I have written before, only you can find the answer to the question: “What is your why?” Discover your reasons why you want to be around, and then figure out what you can do to help with it. You can’t rely on new medical breakthroughs, science, or new pills for this or that. You have to meet it halfway and work on it too. Keep striving. Keep moving…everybody! Keep moving!!!!
The weather is finally getting warmer, days are getting longer, and school is out. Summer! This is the perfect time to improve your wellbeing and enjoy the season. Here are a few simple steps to boost your personal health this summer:
1. Berries Add a cup of mixed o fresh berries to your day – blackberries, blueberries, or strawberries. They will help you load up on antioxidants, which may help prevent damage to tissues and reduce the risks of age-related illnesses. Berries are also rich in fiber, which helps keep cholesterol low and may even help prevent some cancers.
2. Fruit-Infused Water Tired of plain old water? Add some extra flavor by throwing in some fruit with your water! This is a healthier option than juices or energy drinks and adds tons of nutrients to staying hydrated in the summer heat. Some ideas: Orange-kiwi Raspberry-mint Blueberry-lime Lemon-cucumber Strawberry-basil
3. Get Outside To improve your stress level, get outside and plant a small garden, cultivate a flower box, or plant a few flower pots. Being outdoors can help create a positive attitude and boost your mental health. o Take advantage of the nice weather and pick an outdoor activity – going on a hike, taking a walk, playing games with your children – to get some physical activity.
