I have been back at it in the clinic. I save my walk for the end of the day as I don’t have enough energy to get it done before clinic starts. To think of all the exercise I was doing before, and now I am wiped out by walking 2 miles…and prior to a week ago, the maximum was 1 mile a day. I am able to do more each week. At least with the weather getting nicer these last few days, the walks outside along the Lake have been a great way to do some thinking…and time to appreciate the scenery a little more too. It really does allow you to think!
Sarah and Zeus have gone with me a few times this week, but the other times has been on my own. It is much easier to enjoy things when the sun is finally shining.
It is very easy to drift off with thoughts while looking out at the Lake, especially with a few clouds and the silhouettes it makes. Wow! If I had a chair right there I think I would have just sat down for awhile!
I got to do a few things outside and enjoy the great day we had on Saturday. I got to do some little things around the yard, and even got to sit on a mower for awhile. I don’t think I would have had much to do with the push mower yet. After awhile Zeus came in the house, but kept looking out the window at me…keeping an eye on me! He was not going to let me out of his sight!
He makes for a great guard dog! Nothing is gonna get past him. That includes when we are out walking too. He will protect us at all costs. Many times I have to warn people to stay back as they want to come up and pet him. That is not gonna happen! If he does not know them, they are not coming near us! 24/7 body guard protection!
The walks this week have been great, and have given me a chance to look out and just think…think about life in general, and how things have changed this last month. Thinking about the future, and what life’s challenges hold in store for not only me, but my family. Somebody I grew up with as a kid, and have been neighbors to us, and continue to be neighbors with my mom in SF, for the last 49 years, passed away earlier this week. He was only one year younger than me. We don’t know what all happened yet, and may not know later either. All is know is I got another chance, but he didn’t. Each day really is a gift. It has also given me time to focus less on what has all happened this last month, and more on the privileges I have had, and do have. Take nothing for granted. Things can change quickly. The circumstances may be different, but changes will come.
Take some time to sit down, and to appreciate the good things in your life. Time to reflect on each day, and what unique things occurred that day to make you appreciate those little things even more.
We all have the same amount of time in a day. We just need to learn to maximize the time as much as we can. Appreciate each day as a gift. Not all of us get to experience those things, or the same things that makes each of our lives unique. Strive to Survive! Enjoy the ride, and hope it lasts for awhile! Keep moving everybody!
Dr. Dan
Consecutive Exercise Streak (new streak!) Day #: 35
May is beef month so I thought it’d be fitting to talk about this powerhouse lean protein! Did you know that beef is 20% leaner than it was about 15 years ago? There are at least 29 cuts of lean beef which means they meet the government guidelines for lean, meaning each cut has less than 10g of total fat, less than 4.5 g of saturated fat, and less than 95mg of cholesterol (in a 3 oz serving). Lean beef is also a great source of multiple vitamins and minerals such as vitamin B12, selenium, zinc, niacin, vitamin B6, phosphorus, iron, and choline.
Here are some tips for you to make beef a part of your heart healthy meals:
• Look for key words such as “round” or “loin” …these are typically leaner cuts
• Choose 90% or greater lean beef. This means in a 3oz serving there is less than 5g of fat in it.
• Use healthy cooking methods such as grilling, broiling, baking, roasting, or braising. The less tender cuts can be marinated in a tenderizing marinade such as salsa or light Italian dressing.
• Trim the fat! Trimming the fat before cooking will help eliminate some of the fat from the cut.
• Cook with fresh ingredients such as lemon juice, peppers, onions, garlic, and herbs instead of adding extra fat to the cut.
• Practice portion control. Select the 3-5 oz serving over the 10oz. Balance is key to a healthy diet, so be sure to include your fruits and veggies and whole grains along with your lean meat to create a healthy plate.
All meat is required to have the nutrition content (label) posted by it in the grocery store. Be sure to use this when you’re selecting your cuts of meat and pay special attention to the total fat and saturated fat content. If you want to learn more about the benefits of beef and explore healthy recipes check out these websites: www.beefnutrition.org and www.beefitswhatsfordinner.com.
We all know we are supposed to eat fruits and veggies…and more of them, but the actually doing it part we struggle with. Today’s post gives you some ideas on ways to get your 5 servings a day of fruits and veggies. Remember one serving is equal to 1 cup raw or 1/2 cup cooked. Fruits and veggies are loaded with vitamins and minerals and aid in disease prevention. Including more fruits and veggies in your diet doesn’t have to be a challenging task! Here are some suggestions to help you boost your intake.
1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.
2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.
5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.*
7. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.
8. Place colorful fruit where everyone can easily grab something for a snack-on-the-run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.
9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.
10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
11. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.
12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.
14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.
15. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
16. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.
17. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.
18. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with low-fat dressing.*
19. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden.
20. 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.
Source: Academy of Nutrition and Dietetics: www.eatright.org. http://www.eatright.org/nnm/handoutsandtipsheets/#.UyHnjs47Bw0 -Kelsey
This past month has given me even more time to reflect back on my life, and the things I am thankful for. But, it also was also an answer to a question: “What is my Why?” What is it in life that I want to do, and try to achieve, as well as what is important to me? Why was I exercising every day? I have answered this last question many times in my blog. I was exercising every day as an attempt to help me be around longer, and spend more time with my family. But, as I found out, that is not always under my control. But, I will control what I can!
I definitely want to be spending more time with my family. We have lots of things to accomplish yet, and places to see, and things to do. Running was always a big part of this as well, as we would go to different races and fun as a family. That will still happen. I just need a little time to recuperate first.
It was a little over a year ago where we went to Disney and I did the Dopey challenge…4 days, 4 races, starting with day one a 5k, then a 10k, then a half marathon, and the 4th day the full marathon! Those days of adventure are not over yet, but may be delayed a little. I would love to have more of these times with my family, and Nick will be graduating next month, so we would not have to worry about school interfering with things. He could not go with us this last time.
With our Watertown Area Run Club, I have many more family members to be running races with. Here, last October, Paula, Jill, Amanda, Sarah and I went to Denver to do the Rock n Roll Half Marathon. Tom met us out there but could not run with us because he was dealing with an injury. But his daughter and son-in-law ran it. It was so much fun! Hopefully, there will be more adventures like this again!
Of course, Tom and I have had so many adventures over the years, both with races, and with training runs. Those days are not over yet!
Our WARC run group have become some of the closest friends we have. And, we all love to run. I will be back, hopefully in the next few weeks starting to at least get a few miles at a time!
Getting back to running with be a celebration to me! I don’t care about what finish line I cross at that time. I just want to get back out and run…that truly will be something for me to celebrate! These are some of the reasons I keep exercising. These are my reasons why I do this. Now, you just have to figure out what your why is. Keep trying. Make a list. Push yourself beyond what you thought you were ever capable of. Find out who you really are. You may just find out something new about yourself you did not know you had. What is your why?
Spring is finally here! With longer days and warmer temperatures brings the chance to get outside and enjoy some physical activity. Along with a well balanced eating plan, exercise is important both for losing weight and maintaining an overall healthy body and mind.
It is recommended that adults engage in a minimum of 150 minutes each week of moderate-intensity aerobic activity or 90 minutes of vigorous-intensity activity a week. With planning ahead and setting aside time, you can easily fit 30-60 minutes of aerobic activity into your routine most days of the week. Examples of moderate-intensity aerobic activities: walking, water aerobics, bicycling (under 5 mph), tennis (doubles), or ballroom dancing. Examples of vigorous-intensity activities: race-walking, jogging, running, swimming laps, bicycling (faster than 10 mph), tennis (singles), or aerobic dancing.
Choose activities that you will enjoy and can fit into your daily schedule. If you are starting from little to no daily physical activity, begin with five to ten minutes per day. Then increase your duration every week by 10-minute increments until you are up to 30-60 minutes most days of the week. It is important to remember good nutrition is needed for physical performance; carbohydrates, proteins, fats, vitamins, minerals, and water are all a part of a well balanced and healthy diet.
No excuses anymore now that the weather is getting nicer!! Get out and get moving!!
