Kristi's
June 2019 Fitness Page
Kristi's MS150 Page
This page is in memory of one of our fine support persons Bruce (right)
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Featured
Recipe!!! (Thanks to Jim for sharing a
favorite breakfast dish a couple years ago- Baked
Oatmeal!)
Baked Oatmeal (shared by Jim and posted by Heidi Swanson)
**Note, be sure to use rolled oats, not instant oats.
Yield- 6 (or 12 if used with a brunch)
2 cups of old fashioned rolled outs
1/2 cup walnut pieces toasted and chopped
1/3 cup natural cane sugar or maple sugar (plus more to serve with the dish)
1 tsp aluminum free baking powder
1 1/2 tsp ground cinnamon
scant fine grain sea salt
2 cups milk
1 large egg
3 TBS unsalted butter melted and cooled slightly
2 tsp pure vanilla extract
2 ripe bananas
1 1/2 cups huckleberries, blueberries or mixed berries
Preheat the over to 375 degrees with a rack in the top third of the oven. Generously butter the inside of an 8 inch square baking dish.
In a bowl, mix together the oats, half the walnuts, sugar (if using), baking powder, cinnamon, and salt
In another bowl, whisk together the maple syrup (if using), the milk, egg, half of the butter, and the vanilla
Arange the bananas in a single layer in the bottom of the prepared baking dish. Sprinkle two thirds of the berries over the top. Cover the fruit with the oat mixture. Slowly drizzle the mile mixsture over the oats. gently give the baking dish a couple thwacks on the countertop to make sure the mild moves through the oats. Scatter the ramaining berries and walnuts across the top. Bake 35-45 minutes until oats are golden.
Eat and enjoy! :)
You too can join us for an upcoming social event!! Check out the schedule, and join us!! (Past pic of a Perkins Breakfast)
********************************************************************************************************************************************************
Monthly Health and
Fitness Information!
* According to Health Partners, even if an individual isn't highly allergic to bee stings, an allergic reaction may occur. For minor reactions the following are recommended:
1- Scrape or brush off the stinger with a straight object (i.e. credit card), then swab the site with disinfectant.
2- Apply ice or a cold pack to reduce pain and swelling.
3. apply hydrocortisone cream or calamine lotion to the sting several times a day until symptoms subside.
4. If redness and swelling continue, you may want to consult your physician to determine if diphenhydramine would be appropriate (Benadryl)
For more severe reactions following a sting, contact your health provider immediately.
*The Hope Heart Institute in Chicago (2005) identified 10 principles of healthy living:
1- Breathe deeply
2- Drink adequate amounts of water
3- Sleep peacefully
4- Eat nutritionally
5- Enjoy activity (and I'd add enjoy others and those special people in your life!)
6- Give and receive love
7- Be forgiving
8- Practice gratitude
9- Develop acceptance
10-Nurture your spiritual side
A 2011 study published by the Journal of the American College of Cardiology followed 4,512 for just over 4 years. Following extensive surveys and lifestyle analysis the researchers found that those who spent over 4 hours sitting in front of a television or computer were 48% more likely to die and 125% more likely to experience coronary issues.. this dismal statistic even occurred in those who exercised as the excessive sitting seemed to be the culprit increasing the risk of coronary and mortality rates. Remember to take regular breaks for exercise and stretching, particularly if you are in a job that requires extensive computer work.
A study published (2011) in the Archives of Internal Medicine suggests that dietary fiber intake can actually increase longevity. An analysis of almost 400,000 men and women (50-71) discovered that those who consumed the highest levels of dietary fiber were 22% less likely to die from any cause.
*The 2013 June issue of the IDEA Fitness Journal published a study which was a collaborative project between the University of East Anglia and Harvard that women who eat three or more servings of blueberries and strawberries a week may cut their risk of coronary heart disease by up to a third.
*This month's Experience Life magazine has an excellent article on stress and its effects on the body. Means to reduce stress include deep breathing, exercise, meditation, prayer, and engaging in activities you love to do with people you love!
*The above information is for educational purposes only and is not meant to replace the advice of your health care provide.
I leave you with a poem I wrote a few years ago.. it whispers in the heart.
Take the Time....
Take the time to listen
To the nature in your soul
The birds sweet whistle in the air
The beauty of the whole
As wheels roll along the path
Of life's adventure song
Behold the beauty of the journey
And where we each belong
Notice all that makes you smile
All that makes you cry
Things that make you laugh and shout
and ask the questions why
Tell those you love,
how you feel
and pause along the way
To reflect upon the beauty
you can find in every day
Though challenges will visit
sometimes it's the hills
That provide our greatest growth and strength
amidst our best laid wills
And as we move along our path
Someday we will see
How every step within our walk
Creates our Life Journey
*************************************************************************************************************************************************************
Have a blessed summer!
Kristi
Featured
Recipe!!! (Thanks to Jim for sharing a
favorite breakfast dish a couple years ago- Baked
Oatmeal!)Baked Oatmeal (shared by Jim and posted by Heidi Swanson)
**Note, be sure to use rolled oats, not instant oats.
Yield- 6 (or 12 if used with a brunch)
2 cups of old fashioned rolled outs
1/2 cup walnut pieces toasted and chopped
1/3 cup natural cane sugar or maple sugar (plus more to serve with the dish)
1 tsp aluminum free baking powder
1 1/2 tsp ground cinnamon
scant fine grain sea salt
2 cups milk
1 large egg
3 TBS unsalted butter melted and cooled slightly
2 tsp pure vanilla extract
2 ripe bananas
1 1/2 cups huckleberries, blueberries or mixed berries
Preheat the over to 375 degrees with a rack in the top third of the oven. Generously butter the inside of an 8 inch square baking dish.
In a bowl, mix together the oats, half the walnuts, sugar (if using), baking powder, cinnamon, and salt
In another bowl, whisk together the maple syrup (if using), the milk, egg, half of the butter, and the vanilla
Arange the bananas in a single layer in the bottom of the prepared baking dish. Sprinkle two thirds of the berries over the top. Cover the fruit with the oat mixture. Slowly drizzle the mile mixsture over the oats. gently give the baking dish a couple thwacks on the countertop to make sure the mild moves through the oats. Scatter the ramaining berries and walnuts across the top. Bake 35-45 minutes until oats are golden.
Eat and enjoy! :)
**********************************************************************************************************************************************************
You too can join us for an upcoming social event!! Check out the schedule, and join us!! (Past pic of a Perkins Breakfast)
********************************************************************************************************************************************************
Monthly Health and
Fitness Information! * According to Health Partners, even if an individual isn't highly allergic to bee stings, an allergic reaction may occur. For minor reactions the following are recommended:
1- Scrape or brush off the stinger with a straight object (i.e. credit card), then swab the site with disinfectant.
2- Apply ice or a cold pack to reduce pain and swelling.
3. apply hydrocortisone cream or calamine lotion to the sting several times a day until symptoms subside.
4. If redness and swelling continue, you may want to consult your physician to determine if diphenhydramine would be appropriate (Benadryl)
For more severe reactions following a sting, contact your health provider immediately.
*The Hope Heart Institute in Chicago (2005) identified 10 principles of healthy living:
1- Breathe deeply
2- Drink adequate amounts of water
3- Sleep peacefully
4- Eat nutritionally
5- Enjoy activity (and I'd add enjoy others and those special people in your life!)
6- Give and receive love
7- Be forgiving
8- Practice gratitude
9- Develop acceptance
10-Nurture your spiritual side
A 2011 study published by the Journal of the American College of Cardiology followed 4,512 for just over 4 years. Following extensive surveys and lifestyle analysis the researchers found that those who spent over 4 hours sitting in front of a television or computer were 48% more likely to die and 125% more likely to experience coronary issues.. this dismal statistic even occurred in those who exercised as the excessive sitting seemed to be the culprit increasing the risk of coronary and mortality rates. Remember to take regular breaks for exercise and stretching, particularly if you are in a job that requires extensive computer work.
A study published (2011) in the Archives of Internal Medicine suggests that dietary fiber intake can actually increase longevity. An analysis of almost 400,000 men and women (50-71) discovered that those who consumed the highest levels of dietary fiber were 22% less likely to die from any cause.
*The 2013 June issue of the IDEA Fitness Journal published a study which was a collaborative project between the University of East Anglia and Harvard that women who eat three or more servings of blueberries and strawberries a week may cut their risk of coronary heart disease by up to a third.
*This month's Experience Life magazine has an excellent article on stress and its effects on the body. Means to reduce stress include deep breathing, exercise, meditation, prayer, and engaging in activities you love to do with people you love!
*The above information is for educational purposes only and is not meant to replace the advice of your health care provide.
I leave you with a poem I wrote a few years ago.. it whispers in the heart.
Take the Time....
Take the time to listen
To the nature in your soul
The birds sweet whistle in the air
The beauty of the whole
As wheels roll along the path
Of life's adventure song
Behold the beauty of the journey
And where we each belong
Notice all that makes you smile
All that makes you cry
Things that make you laugh and shout
and ask the questions why
Tell those you love,
how you feel
and pause along the way
To reflect upon the beauty
you can find in every day
Though challenges will visit
sometimes it's the hills
That provide our greatest growth and strength
amidst our best laid wills
And as we move along our path
Someday we will see
How every step within our walk
Creates our Life Journey
*************************************************************************************************************************************************************
Have a blessed summer!
Kristi