Kristi's Fall 2021 October/ November Health & Fitness Page 
Greetings all! Happy Fall! I hope you have had a great start to the Fall and that you have found time to enjoy the beautiful outdoors and leaves!  The past couple months we've had the opportunity for a few more bike treks. The time has been beautiful. Though we planned on this weekend's trip to be the last of the season we have decided that if it is beautiful we may take one more opportunity to enjoy the great outdoors!

**Please note, due to Covid we will not have our in person Christmas gathering but we may have a Zoom gathering as we did last year!


Gateway Bike Trek


Health and Fitness Information!! 

*Researchers at Washington University School of Medicine (St. Louis), have found that it may be easier to burn off fat if your diet does not over-restrict fat, but includes some good fats (i.e. Omega 3 fatty acids).  The research suggested that a healthy diet should consist of about 30% fat, with emphasis on positive fats such as those found in fish, nuts, and canola oil.  It should be stated, that many Americans have diets too high in fat, especially the bad fats, such as trans-fats and polyunsaturated fats.

*An interesting recent study conducted by Wheeling Jesuit University in West Virginia suggested that drivers that used an alerting aroma or spritz (i.e. peppermint or cinnamon) were more attentive to varying road conditions while driving.  Similarly, if driving late at night, regulating your arousal level may prevent over-tired driving. Strategies may include opening the window, lively music, or using strong mints such as Altoids.  Happy and safe driving!

*A past Lifetime Fitness Experience Life magazine has some good tips for taking a nap.  The article suggests that a 20 minute nap can rejuvenate you.  Tips include a) learning your daily rhythms and identifying when you start to become drowsy each day, b) find a quite space (preferably dark), c) set an alarm if you have to be ready to go at a certain time, d) lie down, e) use a cozy blanket, and (f either sleep, or meditate. ... Happy snoozing :)!

*The Oct. 2012 issue of Allina's Healing Journal has some nice information on stress and its effects on health.  Positive ways cited to deal with stress include a) focus on slow deep breathing, b) use meditation as a daily practice, c) following a major life stressing event, try to move your life in a positive direction and work towards a healing new "normal", d) eat healthy, e) carve out times for yourself during the day, and f) exercise!

*Although we seem to be turning the corner on the pandemic, it is important to stay vigilant and stay safe. We too should assure we are getting enough rest, eating a healthy diet and getting our regular exercise.

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

Fall Photos with Dear Friend and Former Co-Instructor at Lifetime Fitness- Julie  (photos from our hike at Moose Lake State Park)

Dear friends on an awesome hike hike                                                                                 Gotta love the pines!


Amidst the beauty of Autumn, the fun of the pending Halloween celebration, and the family time at Thanksgiving, I pause in Thanks giving for all of you, for dear friends and family, and for this little cutie, Mikaela and Bri's adorable son Arlo who will be turning 1 this coming week!


Blessings and beauty to all of 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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