Strive 2 Survive | Brown Clinic » Strive2Survive: a Watertown Wellness Program

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Thanksgiving! A time to spend with family, eat good food, watch football on TV…and exercise! “If you want to eat, you gotta move your feet”. The annual Turkey Day DASH took place on Thursday, a 5k run, and 2 mile walk. 360 people participated in this event. It is a great way to start out the holiday, and get your activity in, and then eat and enjoy the rest of the day as you want.

We had absolutely perfect weather for this as well. Ended up being at race time in the low 40’s, and then got into the mid 50’s by the middle of the afternoon. Great time to go for a walk to work off some of that noon meal as well. Nick came home from college, and brought my mom up with him, so we got to spend some great family time together as well. Sarah’s family made it up for the day as well. Great food, and great company.


The Turkey day DASH is becoming a family tradition for us now as well. You are out exercising with hundreds of other people, and then work up an appetite to eat, and not feel as guilty later because you already worked out. Thanksgiving is one of those times when we all indulge a little, and that is ok…but still good to keep within reason. And, there is no excuse to not exercise that day as well. There is always some time, you just have to figure out when is that time.

Here was my plate when we sat down. Turkey with stuffing, gravy, corn, a bun, and my moms famous noodle salad with grapes! Delicious!

It was a good time spending with family. We all had more than enough to eat. We then watched the Vikings win in football, and then the weather was so nice out, we went out for a walk, and just spent time outside and enjoyed the warm weather. We have had days where the temperature has been -25 degrees, so this was great!

They were taking pictures of everybody coming across the finish line at the race. After we crossed, I reached my hand out to Sarah to high five her…we came across together…and she was not looking at me right then. So I turned towards her more, and then she saw me and high fived back, but the angle of the camera looks like I am smacking her in the face! Truly, it is just the angle of the camera!


But it was a great way to start the day. Many of the run club members…friends…were there as well. This, too, is becoming a tradition as well.


There is always time to take care of yourself, stay in shape, and spend time with friends. You have to figure out how you are going to do this, and how you are going to make time for it. Is this always easy to do? No! It takes some effort to figure out when this will get worked into your day. You have to plan…you have to learn to make accommodations…you have to make an effort. When all is said and done, you will be happy you did it. Learn to make adjustments. Invest in you. Are you not worth it? The days go by fast. Don’t waste the time we do have. Take advantage of it, and enjoy life to its fullest. Strive to survive! Spend the holidays with family, and make them special. Those same people will not always be in your life. Make life count! Keep moving everybody!

Dr. Dan

Consecutive Exercise Day #: 3714

thanksgiving

 

 

 

 

 

 

 

Happy Thanksgiving to you! The Thanksgiving holiday is always a fun one enjoyed by all as we stuff ourselves and then resort to the couch to watch football or the start of the holiday tv shows. Here are some tips for you to get through the holiday without putting on all those undesired extra pounds.

  • Survey the entire table before you take any food. Decide what foods are worth eating and what can be ignored, and then stick to that decision. Why waste calories on foods that don’t bring you pleasure?
  • Eat a snack before you leave home. If you arrive at a party starving, you’ll be more likely to overindulge.
  • Eat your calories instead of drinking them.  Stick to lower calorie or calorie-free drinks (diet sodas, water, light beer, or wine spritzer) instead of punches, eggnogs, and mixed drinks that can have up to 500 calories per cup.
  • Sip a large glass of water between every alcoholic drink or non-alcoholic punch or eggnog. This will help keep you hydrated and you’ll drink fewer calories by the end of the night.
  • When you are the host or hostess, include nutritious and lower-calorie foods like fruits, vegetables, and lean meats on the menu.  When you are a guest, bring along a lower-calorie dish to share.
  • Try not to hang out near the food.  Find a comfortable spot across the room and focus on people instead of eating.
  • Watch your portion sizes. Don’t cover your plate completely with food.  In most cases, especially when it comes to holiday sweets and alcoholic beverages, less is better. Use a smaller plate or bowl and have just a sliver of pie like the picture shows.
  • Drop out of the “clean plate club”. Leave a few bites behind every time you eat, especially if you are eating something you don’t really care for.
  • Enjoy your favorite holiday treats but take a small portion, eat slowly, and savor the taste and texture of the wonderful foods of the season.
  • Skip the pie crust and go for the filling.
  • Choose light meat over dark meat.
  • Use home-made cranberry sauce over canned cranberries that are jam packed with added sugars.
  • In soups, sauces, puddings, and desserts:  Replace whole milk or cream with low-fat milk, evaporated fat-free milk, or nonfat dry milk.

Lighten up your recipes:

  • To make dips and toppings: Use low-fat or nonfat cottage cheese or sour cream, or non-fat Greek yogurt.
  • To make salad dressings: Use nonfat Greek yogurt or low-fat buttermilk.
  • In place of 1 whole egg in recipes: Use 2 egg whites or 1/4 cup egg substitute.
  • In place of regular cheese: Use fat-free or reduced-fat cheese.
  • In place of full sugar: replace half with Splenda or reduce half completely.
  • In place of fats: use unsweetened applesauce or oil (1-1 replacement), or prune puree (1 cup of fat=1/2 cup puree).

More importantly is ENJOY your family and friends and all that have to the THANKful for!

-Kelsey

It may be getting colder out, but you can still jump for excitement! We still have the ability to get outside and exercise, where a lot of people still cannot choose. Does it get tough to get motivated to get out there when you see how cold it is, and how strong the wind is? Absolutely! But, by the time all is said and done, you still feel better when you get done…just that right now when it is cold, you feel even better now when you get done.

First, we can get excited that the majority of the trails are still open, and not icy, and snow covered. We will take this as long as we can. Just like any sport, you have to have the right equipment for it. You dress in layers, and you can take layers off as you need. Your pockets often times are packed with a mask, extra gloves, etc, but if you are prepared, then the run, or walk outside, is much more enjoyable. And, no matter what, it is still much better than being stuck inside on a treadmill!

Here are many of us in the run club, after we got done with our run. We all have the right equipment on, layers on, to handle the cold. That does not mean I don’t want it to get warm out. It is still more enjoyable in the Summer, but you can make if more enjoyable by being prepared for it. You just have to remember one important point:

That is why you have to keep moving! If you stay moving, you stay warm. It helps keep you motivated to keep going, and then you get done faster! We had just gotten done with a run club run last year, and we had just gotten some new light snow during the run. Our tracks were present yet on the way back.

It helps to know where you have been, but it is much more important to know where you want to go! Keep looking forward. Tough conditions make you stronger. Don’t think…just get out and move! You can do this by yourself, but there is no question it is much easier to do when you have friends/training partners with you. This way, if it is windy, you can help take turns blocking the wind. That is what Sarah and I did on our run yesterday. You work together. You motivate each other. The cold is just a temperature…don’t let it decide whether you will exercise or not. If it gets bad enough, it may change where you exercise, or how far or how much you exercise, but don’t let it stop you! You will amaze even yourself at what you may be capable of doing. Enjoy it! When people drive by and look at us outside running, they all think we are crazy! Some days, maybe we are…but we are not going to let is stop us from what we enjoy doing! Keep moving everybody, and remember, you may just have to dress warmer!

Dr. Dan

Consecutive Exercise Day #: 3707


 

 

 

 

 

 

 

 

I always overeat at holiday functions. Can you give me some tips to help keep me on track?

There are many ways to keep your calorie intake under control during the festivities. Try these tips and see which ones work for you:

• Survey the entire table before you take any food. Decide what foods are worth eating and what can be ignored, and then stick to that decision. Why waste calories on foods that don’t bring you pleasure?

• Eat a snack before you leave home. If you arrive at a party starving, you’ll be more likely to overindulge.

• Eat your calories instead of drinking them. Stick to lower calorie or calorie-free drinks (diet sodas, water, light beer, or wine spritzer) instead of punches, eggnogs, and mixed drinks that can have up to 500 calories per cup.

• Sip a large glass of water between every alcoholic drink or non-alcoholic punch or eggnog. This will help keep you hydrated and you’ll drink fewer calories by the end of the night.

• When you are the host or hostess, include nutritious and lower-calorie foods like fruits, vegetables, and lean meats on the menu. When you are a guest, bring along a lower-calorie dish to share.

• Try not to hang out near the food. Find a comfortable spot across the room and focus on people instead of eating.

• Watch your portion sizes. Don’t cover your plate completely with food. In most cases, especially when it comes to holiday sweets and alcoholic beverages, less is better. Use a smaller plate or bowl.

• Drop out of the “clean plate club”. Leave a few bites behind every time you eat, especially if you are eating something you don’t really care for.

• Enjoy your favorite holiday treats but take a small portion, eat slowly, and savor the taste and texture of the wonderful foods of the season.

• Skip the pie crust and go for the filling.

• Choose light meat over dark meat.

• Use home-made cranberry sauce over canned cranberries that are jam packed with added sugars.

-Kelsey

 

 

 

 

 

 

 

 

Holiday time is quickly approaching and this is not normally the best time to adhere to a strict diet. The typical meals with turkey, dressing, rolls, potatoes with butter and whipped cream pie can contain a whopping 2,200 calories or more. For most of us, that is our typical daily caloric intake. If you are concerned about your weight, try some smart choices and substitutions to curb that caloric excess without the sacrificing the fulfillment of Christmas dinners with some dessert too. Here are some smart choices during the holiday season:

Choose white meat. A 6-ounce portion (about the size of a deck of cards or size of your palm) of white meat turkey without skin has 230 calories, while a mixed portion of white and dark meat with skin has about 345 calories.

Limit rolls and butter. An average roll has 80-85 calories but when you add the butter that number jumps to 120 calories instead.

Eat steamed rather than buttered vegetables. Buttered vegetables have about twice as many calories per cup as steamed vegetables. Even cutting back on the amount of butter you use on vegetables can be significant. Remember that every tablespoon of butter adds about 100 calories to a dish. Lemon juice or low-fat salad dressings are alternative ways to top vegetables if you’re craving a sauce.

Avoid eggnog. A cup of eggnog at 340 calories is a calorically dense aperitif. Try a glass of white wine or champagne (about 160 calories) instead and save calorie consumption for the main meal.

If you’re having appetizers, offer vegetables with low-fat dip instead of cheeses and crackers. With the rich meal to follow, you won’t feel deprived.

If you’re preparing the stuffing, omit some of the fat. A rich, buttery stuffing with sausage can top out at 500 calories per cup. Some suggestions for fat reduction include omitting sausage or meats and replacing that butter or oil with low-fat products. A cup of low-fat stuffing contains only 125 calories, well below that 500 calorie range.

Finally, enjoy that pumpkin pie. A piece of pumpkin pie has about 175 calories compared to a slice of pecan pie, which has 495 calories.

-Kelsey

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