Kristi's November 2020 Fitness Page

Greetings all! I hope you are well amidst autumn!  Amidst the pandemic, I too pray we all adhere to important precautions while still finding  time to maintain exercise and do the things you love to do! 


While we had some distanced bike rides this summer, as the temperatures get colder we will hold of on social events- if folks are interested in a Zoom or Google Meet gathering please let me know... perhaps in place of this year's annual Christmas party?

As bike season closes....

We had a wonderful bike season, thanks to all who joined us! I share some of the photos from our last ride- Scharr's Bluff to Inver Grove Heights!


Thanks for helping me celebrate my birthday at the bike ride!                                                        Overlook beauty


Deep Gratitude....

It is with humble deep gratitude and unending love we congratulate Bri and Mikaela and introduce our beautiful new grandson- Arlo Daniel!



    Health and Fitness information

* 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. Subsequent studies have also supported the Mediterranean diet.

*Statistics indicate nearly 40 million Americans suffer from anxiety related disorders.  A past issue of 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 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. - Please also note that this past year Zantac (ranitidine) was recalled as it has a potential carcinogen in it.

* A study published in a 2017 peer reviewed journal Consciousness and Cognition found that just 10 minutes of mindful meditation a day can help minimize anxiety.

*An interesting study published in 2017 in BMC Public Health found that having a dog for a pet can significantly increase the physical activity older pet owners (over 65) get per day.

*In a past issue of Lifetime Fitness Experience Life Magazine they featured considerations to enhance sleep.  The magazine suggested 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

*Remember, as we continue in the pandemic there is compelling evidence related to the importance of wearing masks, washing hands, and safe distancing.

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



Finally, as Thanksgiving nears, let us remember...

To count our blessings

To tell those we love, that we love them

  offer a kind word

To give to those in need

To thank the Good Lord for the many blessings in our lives

I thank the Lord for the gift of health, for dear friends and family, and for all of you... A blessed and wonderful Thanksgiving!!

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

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November 2019 Fitness Page

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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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