NovDec2026

Kristi's Nov/Dec Health and Fitness 2026 Page

Greetings! I hope you are well amidst a beautiful autumn season! For those that missed events at the end of summer/ beginning fall, we've had some wonderful bike trips and a nice breakfast! Stay tuned as we will likely have another holiday breakfast in late December or early January. See below for upcoming events and photos!
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Social Update
Tuesday October 24th- We had a nice breakfast!

Late December or early January- Holiday breakfast- let me know your preference of timing!
Please note- I am awaiting word on the plans for the MS 150 in 2027. Last year they had to change the route.
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Fall Photos

Biking fun!

Left- Mn Valley Ride- Fun! Gateway to Stillwater to Wisconsin and Back

Fun at Breakfast!
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Back By Popular Demand!

Thanksgiving, Christmas & Holiday Recipe Time! - Rhonda's Famous Pumpkin Bars!!

Ingredients

4 eggs

2 C pumpkin (1 can)

2 tsp baking powder

1 tsp soda

1 C chopped nuts (optional)

2 C sugar

¾ C butter (melted)

2 C flour

½ tsp cinnamon

Directions

Mix together eggs, sugar, melted butter and pumpkin.

Sift together dry ingredients (flour, baking powder, soda, cinnamon), add to other mixture, stir in nuts.

Pour into a greased & floured 10x15 jelly roll pan.

Bake at 325 for 25-30 minutes. Test with toothpick to come out clean.

Frosting

1 Tbls cream/milk

1 tsp vanilla

6 Tbls butter

3 oz cream cheese (softened)

3 C powdered sugar

Mix and spread on cooled bars.

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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 an average of $2,000 the following year.

*Remember to talk with your doctor about any needed vaccinations- According to the CDC mortality stats, there were 48,139 flu /influenza deaths. Keep in good communication with your health professional.

*Studies indicate (see me for references) that the average weight gain between Thanksgiving and New Years is less than previously thought but may range from 1-3 lbs. It is important for us to be mindful not only of consumption but to balance nutritional intake with indulgence in our favorite treats!

*A past study published in Neurology 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 Alzheimer's.

*Statistics indicate nearly 40 million Americans suffer from anxiety related disorders. A past Experience Life magazine identifies 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!

* According to a past 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 past Experience Life magazine has some wonderful fitness information regarding practical information for your exercise routines. The article mentions that weight bearing activity such as walking can help improve bone density but that which involves even more impact such as skipping, jumping, and weight lifting can build it even faster. It is of course important to consider any physical impairments or conditions that may affect exercise such as arthritis or chronic conditions. One can still exercise with such conditions but should talk to your doctor or health professional to assure a proper exercise regimen.

*Recent studies including a 2025 study published in Neurology have found a link between artificial sweeteners and cognitive decline including memory. The dilemma is of course that many individuals with diabetes are advised to use them as a substitute. Again stay in close communication with your health provider and avoid excessive use of artificial sweeteners.

* Lifetime Fitness Experience Life Magazine has featured wonderful information about sleep. The magazine suggests 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

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

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From our Family to yours, we wish you a fabulous holiday season!

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Shape Up America
Real Age Program
American Dietetic Assoc.
Mental Health Net
Life Time Fitness
U.S. Surgeon General