Stay in touch Facebook

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.

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.
  • 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.

How to Use Fruits and Vegetables to Help Manage Your Weight

Written by Dr. Lee Mancini on Tuesday, 22 January 2013. Posted in Kids' Nutrition, Healthy Nutrition

How to Use Fruits and Vegetables to Help Manage Your Weight
Fruits and vegetables are part of a well-balanced and healthy eating plan. There are many different ways to lose or maintain a healthy weight. Using more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy one. Helping control your weight is not the only benefit of eating more fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of some types 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.
To lose weight, you must eat fewer calories than your body uses.
This doesn't necessarily mean that you have to eat less food. You can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories and are filling.
Next week, we’ll have tips on how to creatively use fruits and veggies to help you manage your weight, WITHOUT GOING HUNGRY!

Why Exercise?

Written by Dr. Lee Mancini on Tuesday, 15 January 2013. Posted in Fitness

Exercise and physical activity are good for just about everyone, including older adults. No matter your health and physical abilities, you can gain a lot by staying active. In fact, in most cases you have more to lose by not being active.
Here are just a few of the benefits. Exercise and physical activity:
  • Can help maintain and improve your physical strength and fitness.
  • Can help improve your ability to do the everyday things you want to do.
  • Can help improve your balance.
  • Can help manage and improve diseases like diabetes, heart disease, and osteoporosis.
  • Can help reduce feelings of depression and may improve mood and overall well-being.
  • May improve your ability to shift quickly between tasks, plan an activity, and ignore irrelevant information.
The key word in all these benefits is YOU — how fit and active you are now and how much effort you put into being active. To gain the most benefits, enjoy your exercise program, stay safe while you exercise, and be sure to eat a healthy diet, too!

Tightening your belt?

on Tuesday, 08 January 2013. Posted in Healthy Nutrition

2013 Fiscal, nutrition, and exercise health

Happy New Year!! Did you notice your paycheck got smaller this week?
On January 3rd - just 5 days ago - the IRS released updated income-tax withholding tables fro 2013 reflecting this week’s changes by Congress.
Employers are now required to begin withholding Social Security tax at the rate of 6.2 percent of wages paid following the expiration of the temporary two-percentage-point tax cut in effect for 2011 and 2012.
Isn’t it interesting how we got used to that extra 2% in our pockets? Now we have to get “un” used to it.
Your employer will handle the withholding changes so you don’t need to fill out a new W-4 form.
As always, however, the IRS recommends that you review your withholding every year and, if necessary, fill out a new W-4 and give it to your employer. For example, individuals and couples with multiple jobs, people who are having children, getting married, getting divorced or buying a home, and those who typically wind up with a balance due or large refund at the end of the year may want to consider submitting revised W-4 forms.
Time to tighten the belt... again.
Speaking of tightening your belt, we’ll be offering a new healthy recipe and exercise tip in each issue of our 2013 newsletter. We’ve always got your health in mind and want to help you get started right for the New Year! If you aren't receiving our email newsletter, go here to get our free report and sign up

Want less holiday stress?

on Tuesday, 18 December 2012. Posted in Holiday Nutrition

The holidays don’t need to take a toll on your health.
Here are 10 practical ideas and some fun ones that work to reduce your stress during a high-stress season, so you can enjoy your holidays, your family, and yourself.
  1. Keep a check on over-commitment and over-spending.
  2. Balance work, home, and play.
  3. Laugh! Tell a joke, join a laugh yoga class, get silly with your kids.
  4. Get support from family and friends.
  5. Practice deep breathing techniques. They short-circuit your stress.
  6. Practice time management.
  7. Hug a puppy!
  8. Keep a relaxed and positive outlook.
  9. Get moving - virtually any kind of physical exercise will do.
  10. Listen to the Center for Disease Control’s holiday song: Believe it or not, the government wrote a holiday song and sings it here just for you!

Beware charity scammers

on Tuesday, 11 December 2012. Posted in Giving Back

The holiday season is a time for giving. We often give to our families, our friends, and to strangers in need.
A flyer in the mail, a phone call, a personalized email — everyone receives requests for donations in one form or another.  Many legitimate charities use telemarketing, direct mail, email and online ads to ask for contributions.
Unfortunately, scam artists also use these techniques to pocket your money.  If someone asks for a donation, take your time and familiarize yourself with the charity:
  • Ask for the charity’s name, address, and phone number, and written information about its programs.
  • Ask whether the person contacting you is a professional fundraiser and how much of your contribution will go to fundraising costs.
  • Check the history of the organization with the office that regulates charities in your state.  For a list of state offices, visit the National Association of State Charity Officials.
You should also know the warning signs of a scam:
  • High pressure pitches. Reject them: It’s okay to hang up.
  • A thank you for a pledge you don't remember making.  Be skeptical; scam artists will lie to get your money.
  • Requests for cash.  Avoid giving cash donations. 
  • Charities that offer to send a courier or overnight delivery service to collect your money.
  • Charities that guarantee sweepstakes winnings in exchange for a contribution.
  • Charities that spring up overnight, especially those that involve current events like natural disasters, or those that claim to be for police officers, veterans, or firefighters.  They probably don't have the infrastructure to get your donations to the affected area or people.
Seniors are especially popular targets for scam artists. If you have seniors in your family, help them understand how to spot a scammer early, and what to do.
Sharing what you have with people who really need it is truly a generous, kind-hearted thing to do. Just make sure they are really getting what you give.

(Limited source: United States Federal Trade Commission,
<<  44 45 46 47 48 [4950 51 52 53  >>