Kristi's October Health & Fitness Page 2019

Greetings all!  I hope you are well! For those of you who missed the September Events, we had a nice breakfast and a fantastic time on the St. Paul Classic. Although it was a little drizzly that day, a fun time was had by all! We followed the ride up with a nice lunch at Agra Culture. Hope you can make our Fall colors ride on Saturday October 12th!

Social Update
Tuesday October 8th- Breakfast ... Locale to be announced
Saturday October 12th- Fall Colors Ride- Locale to be announced
Wednesday October 23rd- Breakfast at Fat Nats
***NOTE- this will be changed to Perkins **************************************************************************************************************************************************
Biking Fun! - St. Paul Classic

Wedding Pics!  - - By popular demand, folks wished for more of the pics from Mikaela's wedding.  As you know she attended our aerobics classes from the time she was 7 years old until she was around 25 years old! - They got married on August 25th.. Thanks to Studio Twelve: 52 for the cool photos!


Adorable pics of Mikaela, Bri and 6 year old Caleb  (Photos courtesy Studio Twelve: 52)


Photos courtesy Studio 12: 52
Health and Fitness Information!

*According to the International Health, Racquet and Sportsclub Association, there has been an increase of over 16 million gym and health club memberships over the past!  I wonder how many are attending consistently?! 

*According to a recent (2019) study published in the American Journal of Preventative Medicine, those who have osteoarthritis can increase their time of remaining functionally independent by walking briskly as little as one hour per week.

*Recent research in Neuroscience & Biobehavioral reviews question whether eating simple sugars such as chocolate chip cookies actually temporarily boosts energy as previously thought. The study of 1259 participants found that those who ate too many sugary foods actually felt far more fatigued even within an hour of consumption- thus they missed out on any previously conceived sugar rush and had an energy crash. they too became less mentally alert.

*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.  ****Stay of the texting and distracted driving! Happy and safe driving!

*A past Lifetime Fitness Experience Life magazine had 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 Alliana'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!

*A recent Lifetime Fitness
Experience Life magazine had some good information on antibiotics. They are very important to find bacterial illness, yet too the over-prescription of them in America has been attributed to developing super bugs.  Suggestions for responsible use include (a)- make sure they are necessary, (b) stay in close communication with your health care provider on whether broad or narrow spectrum anti-biotics are the best choice for your condition, (c0 take probiotics to help re-populate good bacteria in the gut and (d) bolster your immunity.

*The role of unnecessary inflammation has received a lot of press lately. Inflammation is healthy for acute illness but too often chronic inflammation leads to many conditions.  Poor nutrition and the over-use of certain pain killers, alcohol, and preservatives can all cause inflammation. Close attention to a healthy diet including green leafy vegetables can help reduce inflammation.

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

Blessings for a beautiful autumn!



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

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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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