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Doctor Lee's Blog

Musings from The Doctor of Fitness: Fitness Trainer, Nutrition Expert, & Sports Medicine Physician

The purpose of this blog is to write informally for anyone who is interested in fitness, strength and conditioning, sports nutrition, sports medicine, and breaking fitness and nutrition news. If you'd like to reach me directly, you can contact me here. Feel free to take a look at my professional bio and my not-so-professional bio.

Mothers

on Tuesday, 07 May 2013. Posted in Doctor of Fitness

Think of all the work that mothers do in raising their children. Mothers need to be celebrated!

In the late 1800’s Anna Jarvis was born the 9th of 11 children to a dedicated, hard-working mother who was very active in working to improve the health of people in her community. Jarvis’s mother also organized a Mother’s Friendship event in her community to bring confederate and union soldiers together for a peaceful celebration.

Growing up, Anna had often heard her mother say she wished someone would create a day honoring mothers. After her mother passed away, Anna worked hard to promote the creation of Mother’s Day to be honored on the anniversary of her mother’s death. Because of her hard work, President Woodrow Wilson proclaimed May 9, 1914, the first Mother's Day.

Now, all around the world in many cultures, children honor their mothers on that day. What are your plans to honor the mothers (mothers, grandmothers, daughters, aunts, sisters, stepmothers, etc.) in your life this year? Flowers, brunch, gifts, pampering - moms deserve it!

Want to learn more about Anna Jarvis, the founder of Mother’s Day? Here’s the FULL STORY.

Gardening

on Tuesday, 30 April 2013. Posted in Doctor of Fitness, Healthy Nutrition

Ever picked your own tomato from your garden? Or cut your own fresh herbs to add to the supper you are cooking? If you haven’t you are missing out on one of the great natural rewards in life.

Growing your own vegetables or herbs can be fun, good exercise, cost-saving, and rewarding at the dinner table. All good reasons to consider gardening, if you aren’t already doing it.

A vegetable garden doesn’t have to be a massive undertaking. You can, of course, go the traditional route and till up an area of your yard. The next easiest option is to build a raised bed garden (be sure you don’t use treated lumber here). If you just want to dip your toes in the water, you can easily plant a pot or two for your deck or patio.

Whatever garden type you choose, plan well. Do some reading so you learn how to maximize the space you have to grow healthy, productive plants that do well where you live. Overcrowding your plants can cause disease and make way for terrible disappointments at harvest time.

Here are a few resources to get you started:

 
• FARMER'S ALMANAC
• COMMUNITY GARDEN GUIDE
• THE PEOPLE'S GARDEN GARDENING RESOURCES

One easy (large) pot to grow would contain a cherry tomato plant, a basil plant, and a marigold. These three plants work well together, and grow better together than separately. Marigolds grown with tomatoes help keep the tomato-destroying insects away. You’ll need a good strong stake and tie system to keep the cherry tomato plant upright for better yield. Place it in a sunny location, water well, and fertilize weekly.

That first juicy tomato of the season...mmm, mmm! Enjoy!

Taxes filed?

on Tuesday, 23 April 2013. Posted in Doctor of Fitness

It’s April 23rd and you’ve (hopefully) filed your taxes by now.


Did you get a big, juicy tax return this year? Or get socked with a big, nasty amount to pay the IRS? Either way, if your job requires you complete a W-4 for your employer, it might be possible to reduce that number.


It’s pretty clear why you wouldn’t want to pay so much next year in a big lump sum, but you might be wondering why you would want to reduce your big, juicy tax return. After all, it’s like getting a fat bonus check, right?


Actually, when you have too much taxes withheld from your paycheck, you are giving the government money out of your pocket that they earn interest on... interest which they don’t share with you. If you adjust your withholding, you get more money in your paycheck that you can then save for a nest egg and earn the interest on yourself!


The IRS is so helpful, they have created a Withholding Calculator that you can use online for free. Check it out - get them to help you figure out what your withholding should really be. If you get less back, or pay less in April - you win, either way.


Here’s the Withholding Calculator  -Calculator - try it out.


We’re always looking out for your financial health. And, of course, your physical health.

Keeping your kids safe while biking

Written by Dr. Lee Mancini on Tuesday, 05 March 2013. Posted in Fitness

Keeping your kids safe while biking
Spring is right around the corner and kids can’t wait to get out on their bikes on the first sunny day. Depending on where you live, your children might already be out, buzzing around the neighborhood or riding to school.
 
Bicycling accidents are too frequent and nothing to mess around with. Here are some safety tips for you and your kids to think about:
 
Wear a helmet!
  • Your helmet should sit right above your eyebrows and be fastened tightly enough not to slip while you are riding. The best to buy? Make sure your child’s helmet (and yours) meets either the Consumer Product Safety Commission (CPSC) or Snell B-95 standards.
 
Teach your kids to be street smart:

"Eat your fruits and veggies"

Written by Dr. Lee Mancini on Tuesday, 26 February 2013. Posted in Sports Nutrition, Kids' Nutrition, Healthy Nutrition

You've likely heard this statement since childhood. Research shows why it is good advice:
  • Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.
  • Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.
  • Most fruits and vegetables are naturally low in fat and calories and are filling.
Want a guideline on how much fruits and veggies are right for you to eat every day? Check out this Fruits & Veggies Calculator:
http://www.cdc.gov/nutrition/everyone/fruitsvegetables/howmany.html

Simple ways to cut calories

Written by Dr. Lee Mancini on Tuesday, 29 January 2013. Posted in Sports Nutrition, Kids' Nutrition, Healthy Nutrition

Tips for adding more fruits and veggies

Breakfast: Start the Day Right
  • Substitute some spinach, onions, or mushrooms for one of the eggs or half of the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese.
  • Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries. You can still eat a full bowl, but with fewer calories.
Lighten Up Your Lunch
  • Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap, or burrito. The new version will fill you up with fewer calories than the original.
  • Add a cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers, in place of 2 ounces of the meat or 1 cup of noodles in your favorite broth-based soup.
Dinner
  • Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.
  • Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate.
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