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
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
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
Dad, Mikaela and me... dad is still going strong - he is
<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.
Photos of Pandemic Distanced Bike Rides-
This past month from Scharr's Bluff to Hastings!
Chuck "Chris" ready to
The Pumpers pay tribute at our late friend Purple
Pumper Pam Shaw's memorial
Left group ready for the
Right- Scharr's Bluff to Hastings
Ready to ride to Hastings!
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
*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
*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)
*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
*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
*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
Big Manitou Falls- Pattison State Park,
Blessings for a beautiful autumn!