Kristi's June 2019 Fitness Page

Greetings all! I hope you are well and that the pending summer has brought you beauty! For those who missed events of May, we had a couple of amazing bike rides and a wonderful breakfast. Please note we have one more training ride on June 1st and then the 24th Purple Pumpers take off on June 7th for the MS 150! Please see below for pending Social opportunities.
  Social Update

Saturday June 1st:  Training Ride- Cannon Falls 9:30 am (Sunday June 2nd/ rain date)
Wed. June 5th:   Breakfast at Fat Nats 7:30am
June 7th-9th:      24th Purple Pumpers MS 150!
Wed. June 12th: Breakfast, Fat Nats 7:30am
Monday June 24th OR Tues. June 25th: Breakfast Perkins 7:30am (Date to be finalized)

  Purple Pumpers 24th!

It isn't too late to sponsor (you may sponsor me- or the team)! Here is the link:

Kristi's MS150 Page

It's not to late to sponsor us!  Here are a few pics from over the years!!!

This page is in memory of one of our fine support persons Bruce (right)

    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's Professional Web Page (tells a bit about my work as an occupational therapist and professor)

Kristi's Friends and Family Christmas 2018 Page

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Kristi's Friends and Family Christmas 2017 Page

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Kristi's Friends and Family Christmas 2015 Page
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Kristi's 2013 Friends and Family Christmas Page
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Kristi's Christmas 2011 Friends and Family Page
Kristi's Friends and Family Christmas 2010 Page
Kristi's Friends and Family Christmas09 Page

Kristi's Family and Friends Christmas 08 Page
Shape Up America
Real Age Program
American Dietetic Assoc.
Mental Health Net
Life Time Fitness
U.S. Surgeon General

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