• What Dan’s Doing

  • STRIVE 2 Survive – Brown Clinic’s Health & Wellness Program

    STRIVE represents Securing Time for Regular Involvement in a Variety of Exercise.

    There are two main components: Diet and Exercise.

    The 12 Week Program: Please view our "info" tab for more information about our program dates, team members, and details about STRIVE 2 Survive

    The Blog: Check back daily for entries about exercise, diet/nutrition, and overall wellness. Leave comments and questions!

    We’ll have highlighted features about nutrition and exercise, and benefits these bring to our lives. We take your health very seriously!

    Together we’ll learn and come to understand our health better as we STRIVE 2 Survive!
    Dr. Dan and Kelsey

  • What Kelsey’s Doing

May 17 2012

Inspiration

 

As most of you know Dr. Dan and his wife, Dr. Sarah are exercise fanatics! They truly take their health seriously and make an effort to practice what they preach to their patients daily. Our STRIVE Team often times jokes about how we may not feel like we have the time or energy to exercise, but then Dr. Dan pops into our head and we hear his saying from our first STRIVE lecture: “get out of bed, get out the door, and get moving!” ….and then we think about how busy he is and that he finds time to exercise daily, and suddenly our little time management issue and lack of energy aren’t so big of a deal anymore! Dr. Dan is truly an inspiration to us and we thank him for helping get all of us excited about exercise. Even if you aren’t able to run or bike 20 miles like he does, he inspires us to get moving and do something we enjoy! Dr. Dan will be running the Fargo Marathon this weekend and Dr. Sarah will be running the half marathon. Our STRIVE Team wants to wish both of them GOOD LUCK and thank them for being an inspiration to us. We also want to wish the other Watertown area runners good luck this weekend!

-Kelsey

 

Posted in Etc., Exercise, Wellness/Health

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May 16 2012

Nutrition for Exercise

This Saturday, I get the opportunity to talk to a great group of people: the Watertown Bicycle Club. The group gets together weekly to go on bicycle rides. The ride distance varies each week as member’s skill levels and goals vary. One common thing amongst all members is they love riding bike! Many of the members are training for the long distance bicycle ride, the Tour de Kota. When biking long distances, it’s very important to practice proper nutrition. This topic is also especially important for running long distances such as marathons and half marathons. No matter what type of endurance activity you choose, proper nutrition is essential to get you through it!

Here are some quick training tips for those that are getting ready for an endurance activity:

  • Consume a carbohydrate rich snack or meal before exercise to top off muscle stores. Include small amounts of protein in this meal to help build and aid in muscle repair.  It’s also important to make this meal low in fat and fiber to ensure optimal digestion. Example: turkey and swiss sandwich, fruit, and sports drink.
  • 30-60 minutes before exercise get hydrated with a sports drink or water.
  • During exercise it’s important to consume adequate fluids to replace sweat losses. Dehydration can cause fatigue and impair performace. This needs to be tailored to your individual needs as everyone has their own tolerance.
  • After exercise, refuel with a good meal or larger snack with a combination of protein and carbohydrates. This will help repair muscles and aid in the recovery process.

If you are interested in learning more about the Watertown Bicycle Club, you can visit their website at: http://www.watertownbicycleclub.com/.

-Kelsey

 

Posted in Etc.

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May 13 2012

Happy Mothers Day!

Happy Mother’s Day to all you moms out there.  I hope you have a great day.   It is a day you have earned, and deserve.  We all appreciate everything you do, even if you are not always told.  I spent the last few days in SF telling my mom this, now it is time to spend the day telling Sarah this as well.   I made her breakfast in bed, gave her some gifts, and then we went for a 4 mile walk.  Later this afternoon we are going to spend time outside getting some things done.  It just goes to show, you can spend time together, and be active. 

Here Sarah is with the kids taking a break for a picture while we were climbing Harney Peak a few years ago.  You have to stay in shape just to keep up with your kids.  What better way to get your point across than to lead by example.  Don’t just say “you have to exercise”.  Do it with them.  We all had a good time on this trip.  Of course, you can always make it a little more competitive, and create more fun at the same time.  Here Sarah shows them just how tough she can be.

Remember, lead by example.  Nothing says it better than that.  Happy Mothers day Sarah, and to all you moms out there.  I hope your day is wonderful.  You deserve it!  Stay active everybody!

Dr. Dan

Consecutive Exercise Day #:  1690

Posted in Exercise, Family, Motivation, Wellness/Health

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May 10 2012

Breast Cancer Run this Weekend

 

The Annual Avera Race Against Breast Cancer is this coming saturday, in celebration of all those women who are survivors of breast cancer.  The Reiffenbergers will be out in full force running on a team for my sister-in-law Joni.  We are the Pink Panthers!  It is a great way to start off mothers day weekend.  We all know someone with breast cancer…either our mother, sister, spouse, friend, relative of some sort.  Go out and help raise money and awareness for this.  We are all affected by it in some way.  It is a great way to go out and exercise for the day as well.  Hope to see you there.  Keep moving!

Also, Happy Anniversary to my mom and dad!  57 years of marriage!  Love ya!

Dr. Dan

Consecutive Exercise Day #:  1687

Posted in Family, Motivation, Wellness/Health

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May 10 2012

Sodium

Today I had the honor of being part of the Senior Issues Forum at the Codington County Extension Complex. It was a nice event with a good showing! During our open panel discussion, the topic of blood pressure and sodium came up frequently. Deb Sundem, Extention Specialist had a booth displaying various portions of salt and the amount of sodium in them. We recommend limiting your sodium intake to 1500-2400 mg/day. If you have high blood pressure and/or heart disease or are at risk for these diseases, it’s recommended to stay under 1500 mg to reduce risk for complications. This is very hard to do because salt is in everything! I included a picture of fried foods as processed foods and foods eaten out are typically highest in sodium. 1500 mg of sodium is less than 1 tsp of salt. Most Americans are getting anywhere from 3000-5000 mg/day!

It’s very important to choose low sodium options when you can and to try to use a salt substitute or herbs and spices over the regular salt when cooking. I was also asked about sea salt as some think it’s a better choice. Sea salt is processed differently which results in a more vibrant taste which makes some people use less. It does have a little less sodium than our regular iodized salt, however salt is salt! It’s best to use the salt substitute and/or herbs and spices as the sodium can really add up in a day!

In addition, a higher intake (5-9 servings) of fruits and vegetables has shown to improve hypertension and heart disease. Be sure to get plenty of these in your daily intake!

-Kelsey

Posted in Diet, Etc., Food, Heart Health, Wellness/Health

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