Kristi's October Health & Fitness Page '2020

Greetings all!  I hope you are well! As the pandemic has hit hard, I pray you have been able to find ways to enjoy beauty and to share virtual or personal time with those loved!  - While we haven't had any large outings, this years Purple Pumpers group has had the opportunity for some nice distanced rides.

Social Update

Other than the bike rides, our breakfasts have been on hold during the pandemic, I do however wonder if folks would be interested in a virtual gathering sometime this Fall or even in place of our Annual Christmas gathering? I could set up a Google Meet and we could all catch up!

Wow, things have changed due to the pandemic!  - Here are a few of our past photos as normally we would have done the Minneapolis Grand Rounds or St. Paul Classic this time of year!

2018 Minneapolis Grand Rounds Photos!
*Group photo isn't as clear as it was taken with a cell phone

Fun time as the group stops and the lemonade stand to support Bikes4Kids!                Dad, Mikaela and me... dad is still going strong - he is now 87!

                                                                      <This is a past Minneapolis ride- Mikaela and Bri are expecting (IVF) in just 2 weeks!>

                                                                                                        Yours truly with Mikaela and Bri!

Flashback photos to last year's bike ride on the St. Paul Classic...



Photos of Pandemic Distanced Bike Rides- This past month from Scharr's Bluff to Hastings!

Chuck "Chris" ready to ride!          The Pumpers pay tribute at our late friend Purple Pumper Pam Shaw's memorial

Left group ready for the Sakatah                                                   Right- Scharr's Bluff to Hastings

                                                                                             Ready to ride to Hastings!


*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 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!

*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.

*As we are in the middle of a pandemic, there is compelling evidence that wearing masks is integral to prevent the spread of the virus- while teaching at St. Kates, we are practicing heavy social distancing, have decreased class sizes, and all individuals are required to fill out daily wellness forms and wear masks at all times indoors.

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

                                     Fun photos from our recent trip to the North Shore- we met up with my soul sister and former Lifetime Instructor Julie Hukriede!


                              Nice distanced hike on the North Shore!  <Right> Fun to meet up with my dear friend and former Lifetime Instructor Julie

                                                                                             Big Manitou Falls- Pattison State Park, Wisconsin

Blessings for a beautiful autumn!
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