Kristi's November 2019 Fitness Page

Greetings all!  I Hope you are well! Happy Autumn!

For those who missed the events of the past month, we had some wonderful breakfasts and a nice weekend Mojo Coffee Gallery gathering (due to the snow that ventured to grace our scheduled autumn bike ride).  We have an upcoming breakfast and too, I am considering possibilities for the annual Christmas breakfast and party.   Many blessings to you!


   Social Update: 

Wednesday November 13th, Tentative date for Fat Nats Breakfast- 7:30am

**Please note, I am looking at dates for our annual Christmas Party and our Annual Breakfast.  It seems as though Thursday eve is the preferred day for the Christmas party-- I need to figure out my schedule as I am not usually home from work until close to 6pm.  I may host the party just a little later than usual (e.g. 6:15 or 6:30).

** The Christmas Breakfast will likely be scheduled either for Wednesday December 18th or Monday December 23rd.  I am looking for input on where we will meet for breakfast.

Fabulous Photos...
Lifetime / Purple Pumpers Friends gather for breakfast at Coffee Mojo- Wonderful Place!

 I met soul sister and former Lifetime group fitness instructor Julie up at Banning for a beautiful autumn hike!

Finally- per request, here are a couple of photos from Arizona..I had the opportunity to speak at the SSO:USA Research Conference


  Thanksgiving Recipe Time!   - Rhonda's Famous Pumpkin Bars!! 


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.

  * 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 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.

*Statistics indicate nearly 40 million Americans suffer from anxiety related disorders.  A past Experience Life magazine identifies 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 rejuvinate!

*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. **In the past year there has also been concern over Zantac (ranitidine)  as it has tested for concerning levels of a known carcinogen.  If you have GI problems and are taking similar medications, it is recommended you speak with your health professional regarding your treatment.

* This November 2016 Experience Life magazine has some wonderful fitness information regarding practical information for your exercise routines. The article mentions that weight bearing activity such as walking can help improve bone density but that which involves even more impact such as skipping, jumping, and weight lifting can build it even faster. It is of course important to consider any physical impairments or conditions that may affect exercise such as arthritis or chronic conditions. One can still exercise with such conditions but should talk to your doctor or health professional to assure a proper exercise regimen.

* Lifetime Fitness Experience Life Magazine has featured  wonderful information 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.


As Thanksgiving nears I pause in gratitude for each one of you; for friends and family I love; and for two careers that are so fulfilling! Though I have retired from teaching group fitness, I am still very active with my morning weight and cardio machine routine followed by a morning run around the lake.
Thank you to each of you for being in my life!
Blessings this Thanksgiving



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

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American Dietetic Assoc.
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