This weekend was the 15th Annual Fargo Half Marathon/Marathon. Many of us from Watertown, and our Watertown Area Run Club were there to participate. The weather was not very cooperative…cold, in the 40’s, and raining the entire time, with very strong winds. This is exactly as a runner what you don’t want for a race, especially a long race! Here I am wishing Sarah good luck, as this is the first time I was there as a spectator, and not a participant. Boy, was that different. Believe me, I will be running it again! By it was my turn to cheer Sarah on, and all of the other people of our run club. I was one of the official cheerleader/photographers for the weekend. Sarah has been to running events as a spectator cheering me on…now it was my time to do the same for her!
Still smiles on face as we were just getting inside the dome at Fargo to get ready to run. It was raining very heavy outside. Everyone was also a little nervous…”how will we do this?” “Am I wearing the right clothes?”
It was time to have fun, and relax. I took this picture in front of the poster they had set out. Fargo is known for being a flat course as it is pretty flat there. Here they are trying to fire up and make the best of the weather! We were still missing quite a few of our club members. They will show up at different times in pictures here.
The excitement is building. They are getting ready to line up at the start! These guys are all running the Half Marathon. The marathon runners already took off. 3 from our group were running the marathon, and 2 of them were running the marathon for the first time. Nerves were all over the place that morning. Thoughts of “did I put enough miles in training? Am I gonna make it? Will I survive the weather? Will anybody be back at the finish line to cheer me in, or wait for me?”
Greg is the tall one in the middle. This was his first. Owen is to his right, (left in the picture) and he helped pace Greg in. They just finished, and both of them look like they have had enough! Why do we do this? What makes us want to run a marathon? Believe me, we ask ourselves that sometimes as well. The final answer is always the same: “If I can do this, I can accomplish anything!” The marathon, or just running in general, makes you move, and work on your own health. Watching all those people come across the finish line…all ages, all shapes, all abilities…all working to accomplish a goal they set for themselves. When it comes to the marathon, you feel like you can “weather any storm” that gets thrown your way in life, especially with the actual weather we had on Saturday!
We were all there waiting for them at the finish line! They are going on down the line getting fist bumps from us all! Great job guys, and welcome to the marathon Greg!
Greg had his parents fly in from Washington to watch him finish! I don’t know who is happier, Greg, or his parents! Proud moment indeed!
Runners have a special bond with each other, and especially our run group! We are there to “help each other out”, not only during the race, but all the time spent before hand. We are friends, and are there to help each other! But we were not done yet. We were still waiting for Mark to come in. We had one more person to come in, and we were going to be there to cheer him on as well! It is no different with our regular run club runs. Our motto is “leave no one behind”. We may all have different paces, different abilities, different backgrounds…but we support each other, and encourage each other!
Here is Mark after coming across the finish line! Fist in the air…”I did it!” He lined up for his fist bumps and cheers as well. His wife Sally, who ran the Half Marathon, her first one, was there waiting to give him a big hug!!! They both did it! They all did it!
A bunch of us were still around after to take this shot with their medals. Huge accomplishment, and congratulations to all of you. I will be there running again next year! Being a spectator was nice, but being a participant is better. I would have rather been out running with you, even with the crappy weather and all! You all truly can accomplish anything…set your mind, and heart to it, and with a little help from our friends, we can do it! Nothing can stop us! Keep moving everybody!
Homegrown gardens are a great way to teach children about how food is grown and where it comes from and get them interested in healthy foods. Children are more likely to try a food that they have seen grow from a small seed.
Now is planting time!! Let them help you plant or if you already have your garden in, get your children involved or have them plant a seed of their choice in a pot so they can water and watch it grow. There are many tasks children can do in the garden setting such as planting the seeds, pulling weeds, or watering the plants. Get them involved and help teach them where our food comes from!
A special shout out to all you mom’s this weekend, and on this special day: Mother’s Day! Sarah, you have been a great mom to our kids, and I appreciate everything you have done for them, for us, and for me! We spent yesterday down in SF, and entered in the Avera Cancer Run, and Sarah ran the 10k run, and I did the 5k walk. It was perfect weather, for a great cause. It is the furthest I have gone walking since March 24. I was tired, but am clearly not ready to run yet. Sarah did great, and finished 2nd in her age group!
Molly came with Tanner, with Molly running the 5k, and Tanner walking with me. It was great for mother/daughter to spend some time together as well.
These are a few of the family members who participated. Joni, my sister-in-law, in the center, is why we have been going to this event for many years. She is a breast cancer survivor, and we have been running/walking for her, and all others with breast cancer, and now cancer in general, for many years. This was the 31st annual event!
My sister Mary came, as well as my twin brother, Don! It was great to have other family members there. We were there early, and quite a few others came later. They had over 6000 people there for the event.
And then, after the run/walk, I got to spend some time with my mom for this special weekend. Happy Mother’s Day mom! Love you, and thank you for all you have done for me. You have been a great example over the years, and have been a great role model! Thanks for everything does not begin to cover how much I appreciate everything! You were really worried about me as well a month ago when I was in the hospital. Once a mom, always a mom! Thanks for always being there. Love you!
Summer is right around the corner and beautiful weather is fast approaching! With nicer weather comes gardening, which allows us to pick fruits and vegetables from the convenience of our own backyard. There are also better quality and more fruit and vegetable options at the grocery store during the spring/summer months. Therefore, it seems to be easier to fill half of our plates with fruits and vegetables during these months.
According to the Dietary Guidelines, American’s should be getting 2 cups of fruit and 2 ½ cups of vegetables per day. However, only about 14% of American’s are meeting those guidelines. Fruits and vegetables are a great way to add color, flavor, texture, vitamins, minerals, and fiber to your meals or snacks.
Try utilizing some of the following tips:
Try a breakfast smoothie made with low-fat milk, frozen strawberries, and a banana (or replace either of the fruits with fruits or vegetables of your choice such as blackberries, blueberries, spinach, etc.).
Make a vegetable pizza with an assortment of toppings such as broccoli, spinach, green peppers, tomatoes, mushrooms, and zucchini.
You could also add any of your favorite vegetables to a frozen pizza.
Enjoy the nice weather by grilling vegetable kabobs filled with tomatoes, green and red peppers, mushrooms, or onions and add a lean protein for a whole hearty meal.
Keep cut vegetables on hand for mid-afternoon snacks, side dishes, or lunch box additions. Some ready-to-eat favorites include: red, green, or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas, or radishes.
Place fruit where it is easily accessible for everyone to grab for a snack-on-the-run. Keep a bowl of fresh fruit in the center of your kitchen or dining room table.
Make a habit of adding fruit to your breakfast. Add it to your oatmeal, ready-to-eat cereal, yogurt, or waffle.
Add grated, shredded, or chopped vegetables like zucchini, spinach, peppers, and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
Eat fruit for dessert! Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt, sprinkle with a tablespoon of chopped nuts.
Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce.
Our Doctor of Pharmacy, Deidra Van Gilder, PharmD covers the hot topic of supplements in our in our 12 week wellness program. She spoke on this at last night’s session so I thought it was fitting to cover on the blog too! Supplements are a hot topic and you may wonder what the professionals in the field recommend on this topic as there is a lot of information to be found on the internet.
The below information is from Deidra herself….hope it is helpful to you!
Fish oil contains two important components: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Another substance called ALA (alpha-linolenic acid) may be as effective as DHA and EPA although it doesn’t have as much evidence for its use. ALA is the component of flaxseed that is thought to lower cholesterol. Fish oil is typically recommended for people with high triglyceride levels. Foods that contain Fish Oil: Anchovies, Catfish, Cod, Halibut, Herring, Mackerel, Tuna, Trout, Salmon, Sardines Uses: •There is strong evidence for the use of fish oil to lower triglycerides and increase HDL at doses of 2-4 grams daily. Be aware that it may increase LDL. •There is evidence to support the use of fish oil 1 gram daily for prevention of recurrent stroke or heart attack in patients with cardiovascular disease. •There is some evidence for the use of fish oil in rheumatoid arthritis to reduce morning stiffness and joint tenderness. It is the most beneficial when used with anti-inflammatory medications. Dose: 1 – 4 grams daily divided into twice daily dosing. The fish oil capsules may be stored in the freezer to decrease incidence of fishy burps and aftertaste. Adverse Effects: fishy aftertaste or fishy burps, heartburn, loose stools, nausea, upset stomach, alterations in glycemic control, increased risk of bleeding Drug Interactions: warfarin, aspirin, clopidogrel, oral contraceptives
Calcium is important for many functions of the body including bone and teeth health. Calcium is most commonly used for treatment and prevention of low calcium levels and osteoporosis. Foods that contain Calcium: milk, cheese, yogurt, dark green leafy vegetables, and calcium fortified foods or juices Recommended Dietary Allowance (RDA) for Calcium Men age 19-70 1000 mg/day Men age 71 & older 1200 mg/day Women age 19-50 1000 mg/day Women age 51 & older 1200 mg/day Dosing: Dosing for calcium supplementation is dependent on calcium intake from dietary sources. The preferred source of calcium is through the diet. The two most commonly used forms of calcium for supplementation are calcium carbonate and calcium citrate. Calcium carbonate (Tums) is well tolerated especially when taken with a meal. It is the calcium supplement of choice in patients with poor kidney function. Calcium citrate (Citracal) may be taken on an empty stomach, but should be avoided in people with poor kidney function. Calcium citrate is the recommended choice if elderly or people taking a PPI (proton pump inhibitor), antacid, or H2 blocker. The maximum amount of elemental calcium that the body can absorb at a time is about 500 mg. If doses higher than 500 mg are needed, separate the doses by 4 hours. Adverse Effects: constipation, bloating, stomach upset, gas, kidney stones Drug Interactions: PPI (omeprazole, esomeprazole), H2-blockers (famotidine, ranitidine), iron supplements, tetracycline antibiotics, quinolone antibiotics, bisphosphonates, phenytoin, and verapamil
Vitamin D helps the body maintain normal levels of calcium and phosphorus. Vitamin D is available in two forms, ergocalciferol (Vitamin D2) and cholecalciferol (Vitamin D3), both are considered equivalent. Vitamin D can be obtained from brief sun exposure, foods, and can also be found calcium supplements or multivitamins. Since vitamin D helps with calcium absorption, many supplemental products contain both calcium and vitamin D. Vitamin D is commonly used for treatment or prevention of vitamin D deficiency, osteoporosis, and preventing falls. There is also some evidence for the use of Vitamin D3 ointment for controlling skin cell growth in patients with psoriasis not responding to other therapies. Foods that contain Vitamin D: fish, eggs, fortified milk, cereals, salt water fish, cod liver oil Recommended Dietary Allowance (RDA) for Vitamin D Men & Women age 19-70 600 IU/day Men & Women age 71 & older 800 IU/day Dosing: Vitamin D supplemental dosing is dependent on current vitamin levels and intake. Dosing may range from 400 – 1,000 IU daily so it is important to talk to your physician about the proper dosage for you based on your vitamin D level. Adverse Effects: Generally well tolerated, nausea, high calcium levels, anemia Drug Interactions: atorvastatin, digoxin, thiazides, verapamil
Flaxseed or flaxseed oil is a food product that contains ALA (alpha-linolenic acid). Flaxseed has a high content of fiber and may be used for constipation if taken with plenty of water. Flaxseed can reduce total cholesterol and LDL cholesterol, but has no effect on triglycerides. Dosing: 15-40 grams (~1 tablespoon 2-3 times daily) of freshly ground flaxseed or flaxseed oil daily for high cholesterol levels. Flaxseed may be prepared as ground, partially defatted, oil, or in bread and muffins. Ground flaxseed is typically recommended over the oil as it offers greater benefits than the oil. Freshly ground flaxseed should be kept in an airtight container and stored in the refrigerator up to three months. Adverse Effects: increased number of bowel movements, bloating, abdominal pain, diarrhea, constipation (if not taken with plenty of water), gas Drug Interactions: blood pressure lowering medications, medications used to treat diabetes, anticoagulant/antiplatelet medications (warfarin, aspirin, clopidogrel)
References: Natural Medicines, Food, Herbs & Supplements, Somerville, MA: Therapeutic Research Center; 11 May 2017. < http://naturaldatabase.therapeuticresearch.com/> National Institutes of Health Office of Dietary Supplements, National Institutes of Health. Dietary Supplement Fact Sheets. NIH; 2016. Flaxseed: is it as beneficial as fish oil? Pharmacist’s Letter/Prescriber’s Letter 2009; 25(7):250708.
If you have any other questions about supplements, vitamins, and minerals, don’t hesitate to contact us! -Kelsey
