Kristi's November/ December 2023 Health & Fitness Page   

Happy November to each of you!  I hope you are well as we near the mid point of autumn!  It was a wonderful summer and afforded time for many of us to get together for meals, fun and bike rides!  Please note that we have a couple of breakfasts coming up soon!

     Registration for the Purple Pumpers 29th - MS 150 team is now open!  Currently there is discounted registration and the lowest price you will find! The team slots are nearly half full already!  Please contact me if you are interested in registering for our team! We always have an amazing time and would love to have a few more new faces on the team!



Tuesday November 28th- Breakfast at 7:45 am Fat Nats, St. Anthony
*Please note we are also planning on our Annual Christmas Breakfast- date/ time to be decided in December


Fabulous pics from our late summer and autumn bike rides

                                                                                 Fun on the Sakatah!


St. Paul Classic - 2023                                                                          Annual Fall Gateway Ride- Warm but Wonderful (the day the Marathon was supposed to take place)

By Popular Demand- Rhonda's Famous Pumpkin Bars again!  


4 eggs

2 C pumpkin (1 can)

2 tsp baking powder

1 tsp soda

1 C chopped nuts (optional)

2 C sugar

¾ C butter (melted)

2 C flour

½ tsp cinnamon



Mix together eggs, sugar, melted butter and pumpkin.

Sift together dry ingredients (flour, baking powder, soda, cinnamon), add to other mixture, stir in nuts.

Pour into a greased & floured 10x15 jelly roll pan. 

Bake at 325 for 25-30 minutes. Test with toothpick to come out clean.



1 Tbls cream/milk

1 tsp vanilla

6 Tbls butter

3 oz cream cheese (softened)

3 C powdered sugar


Mix and spread on cooled bars.


Sharing More of the Fall Beauty from Various Travels...





* A Health Partners Research Foundation study found that  older adults that had been inactive and increased physical activity to a minimum of 90 minutes per week experienced a decline of medical expenses and average of $2,000 the following year.

* A recent article published by the American Council on Exercise indicated that there are rationales behind both moderate and vigorous exercise training. It is important to cater the training to your lifestyle, health and fitness, and exercise needs.  Be sure to consult the appropriate health care professional prior to taking on a new exercise regimen.

*A study published in Neurology (Sept.08  issue)  reported that the Mediterranean diet (high vegetables, legumes, fruits and cereals, and high intakes of unsaturated fatty acids) appears to decrease the mortality rate of  persons with Alzheimers.

*A past Experience Life magazine published a study that indicated that adequate hydration can help stimulate brain function and that dehydration may be linked to poor performance and memory related to attentional tasks.  Remember to stay hydrated!

*Statistics indicate nearly 40 million Americans suffer from anxiety related disorders.  A past Experience Life magazine identified several ways to approach stress and anxiety from a healthful approach.  One of my favorite ways to relax and take a break during the day was featured...  take a few moments to breathe slowly and deeply into your diaphragm. Too often we breathe rapidly and shallowly.  I find that just a few deep breaths with eyes closed in the middle of the day are a great way to spend a couple minutes and rejuvenate!

*Although some have touted that a mile run or walked results in burning of the same amount of calories, researchers from Syracuse University conducted a study that suggests running may actually burn up to 30% more calories. Of course running is harder on the joins and therefore one must consider personal health and multiple factors when creating a fitness plan.

* According to a recent study of women in the International Journal of Cancer , those who ate four to six bananas a week cut kidney cancer risk by close to 50%. It is thought that the phenolic compounds in bananas may account for the cancer prevention. ...I was happy to hear this as  bananas are one of my favorite foods!!!  :)

* A study in 2009 published in the Gastroenterology  warns against the over use of Proton-Pump inhibitors designed for heart burn (e.g. Nexium, Prevacid, etc.)... when over used these medications may actually worsen the symptoms and create rebound symptoms similar to that which they are designed to treat. More recent research supports these assertions.

*Researchers from McMaster University found that those aged 40 and older who worked out moderately to heavily for at least 3 hours a week had skin appearing 10 or more years younger. It was hypothesized that stimulated proteins may have accounted for the noticeable differences.

*In 2011 Lifetime Fitness Experience Life Magazine has a wonderful article about sleep.  The magazine suggests the following for those having trouble falling asleep:

(a) Avoid alcohol near bedtime- alcohol may help you initially fall asleep but may impair deep sleep and REM sleep

(b) Avoid caffeine late in the day- caffeine along with other stimulants can decrease both sleep time and quality of sleep

(c) Get some sun-  sunlight helps the body's internal clock reset itself

(d) Keep your bedroom quiet

(e) Turn off the computer and TV

(f) Develop a relaxing routine before bed- such routines help the body wind down (we speak of this often in therapy as it is important to affect your body's alert level and produce a calming response prior to sleep

(g) Eat wisely- refrain from heavy eating before bed yet avoid going to bed hungry

(h) Clear your mind- write down your thoughts and clear the mind

(i) Don't lie in bed awake- get up, do something relaxing and then return to bed sleepy

*The above information is for educational purposes only and is not meant to replace the advice of your health and fitness professional.

From our Family to Yours- Have a Beautiful Thanksgiving, Christmas, and all of the Holidays you Celebrate!



Blessings to you!

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Shape Up America
Real Age Program
American Dietetic Assoc.
Mental Health Net
Life Time Fitness
U.S. Surgeon General

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