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

We write informally on topics we're passionate at Doctor Of Fitness - fitness, strength and conditioning, sports nutrition, sports medicine, and edge fitness and nutrition news. If you'd like to reach us directly, you can contact us here. For more information, you're invited to read Dr. Mancini's C.V. and informal bio.

Apple Harvest Time

on Tuesday, 10 October 2023. Posted in Doctor of Fitness

In the midst of fall, as the weather turns cooler, the excitement over apple picking season is also picking up. This classic fall treat brings families together in a festive spirit. If you are interested in participating in apple picking but are a first-timer, then you’ll find the following information useful.

Apple Picking Season Guide

Early-picked apples are tiny and acidic. Late-picked apples are more likely to be softer, taste floury, and deteriorate quickly, so it is crucial to find the right time to pick them. Apples mature at different rates depending on the variety such as early, mid, and late types. Apples are typically harvested between late summer and late October, with September being the preferred month.

Avoid being influenced when choosing apples by their visual appeal. Some apples ripen externally before they begin to ripen within. Even though the apple's rich crimson exterior shows ripeness, the fruit's interior is still transitioning from tart and starchy to sweet and crunchy.

The best tips to determine ripeness is to look at the following:

  • Gently tug, it should not need a lot of force to pluck from the tree.
  • The flesh is cream or white
  • Seeds are brown
  • Yellow peel inside the stem indentation
  • The taste should be crisp and juicy
  • Firm and not soft

After harvesting, you can store the apples for several weeks with proper storage. However, any apples that are bruised or damaged should first be set aside since they may deteriorate more quickly.

For lengthy storage, keep apples in the refrigerator at 34 to 40°F. To enhance the humidity around the fruit while still allowing for airflow, put it in plastic bags with perforations. Have a basin of water on the fruit crates to keep the apples from drying out and prevent them from losing moisture. Storage areas like garages and cellars are preferable.

Now, are you ready for your apple picking season? These tips will make sure that you are well-equipped and can enjoy your apples!

Quick Fall Weekend Vacation Ideas

on Tuesday, 03 October 2023. Posted in Doctor of Fitness

Autumn is the time of year when people wind down after the summer, return to work and school, and make holiday plans. A fall getaway offers just the right kind of restorative break to help you get ready for the long winter days ahead.

Check this list of some family-friendly destinations and activities you can do this fall.

1. Visit upstate New York to pick pumpkins

Get your pumpkins ready for Halloween! Visit the Aurora Village in New York and bask in the beauty of the fall colors and their reflection on the adjacent river. You can also sample some great-tasting wines.

2. Take a glamping trip in the Great Smokey Mountains

Summer is over which means the crowds are pretty much gone. You can glamp just a few miles from Gatlinburg, Tennessee, near the entrance to the Great Smokey Mountains National Park. The pricing is also more affordable at this time at the well-renowned Under Canvas Resort.

3. A rafting and kayaking trip in Sedona

The mild temperature is perfect for kayaking or rafting down the Verde River in Sedona. Experience the thrill of these activities while admiring the red rock formations and the vibrant sceneries of fall. Go to a wine-tasting event or to the thriving art in the city.

4. Extend your summer in Florida

Catch the last of the summer on the warm beaches of Florida. Experience summer without the crowd since it is practically off-season. It is also turtle nesting season which means you might get a chance to watch hatchlings race towards the sea.

5. Take a walk in Central Park

If you simply want a family-friendly and chill activity, stroll around Central Park. appreciate the magnificent colors and explore what’s nearby from statues to the zoo.

It is the best season for travel because of the crisp, chilly air and vividly colored scenery. Whether you wish to travel to the mountains to see the turning leaves or swarm to warm coasts to enjoy a few more beach days before winter arrives, autumn is the perfect time.

The Best Health for your Child

on Tuesday, 26 September 2023. Posted in Doctor of Fitness

National Child Health Day is an annual celebration that falls on the first Monday of October. This year, October 2 is Child Health Day.

This day honors the nurturing care and guidance that kids require to develop into strong, healthy adults. It emphasizes children's health, encompassing nutrition, disease prevention, safety, and both physical and emotional well-being.

Every child has the right to the best possible health. Children need help and opportunity to develop, from what they eat to the words they hear. Parents are frequently concerned about chronic illness, mishaps, or pediatric ailments, as well as the physical and mental wellness of a child. The day is a great chance to help the kids in your life, whether it's through their surroundings, what they eat, or the amount of TV they watch.

On Child Health Day, numerous health organizations and healthcare providers across the nation host a variety of events and programs to educate parents about the value of prenatal and newborn care, routine doctor visits, a healthy diet, physical activity, and ways to avoid and treat injuries and illnesses. Numerous organizations, including the Maternal and Child Health Library and the Health Resources and Services Administration, promote this nationwide celebration.

The well-being of our kids should always come first. National Child Health Day is a reminder of this and an opportunity for us to endorse the awareness campaign wholeheartedly. There are countless resources offered by the several organizations taking part in the campaign. You can use them to instruct yourself and your kids on healthier lifestyle choices.

It is a small step you can take for yourself and your loved ones. A step that can greatly affect your children’s future for the better.

Stages of Grief

on Tuesday, 19 September 2023. Posted in Doctor of Fitness

Everyone will experience grief at some point in their lifetime. Grieving is a private and individual experience. The new emotions can seem overpowering and perplexing. Often the thoughts and feelings are not organized or logical. It doesn't adhere to any timetables or plans. You can feel a range of emotions including being sad, angry, isolated, or empty.

It's crucial to keep in mind that every individual's mourning process is unique and might be complex. You can recover from a loss by giving yourself permission to feel sadness in your own way. The stages are:

Denial - This is the initial reaction many people experience. A typical defense tactic that might aid in reducing the impact of the unpleasant situation's initial shock.

Anger - Anger has a disguising function, whereas denial may be viewed as a coping strategy. Many of the feelings and pain you are carrying are hidden by your anger.

Bargaining - This stage allows you to maintain hope in the face of excruciating agony. If your life can be returned to the way it was prior to the loss, you’ll be ready to give up everything.

Depression - Depression appears to be a peaceful stage of grieving, in contrast to the aggressive feelings of rage in bargaining.

Acceptance - Acceptance is the last of the five stages of grief. We don't stop feeling the grief of loss when we reach a point of acceptance. Rather, we are no longer fighting against the facts of our circumstances or attempting to change them.

As you go through the grieving process, take the time you need and let go of whatever expectations you may have about how you should be responding.

Walking for Stress Relief

on Tuesday, 12 September 2023. Posted in Doctor of Fitness

Do you feel happier after a walk? Are you feeling like it’s easier to manage the stress and find a resolution for your interpersonal conflicts? There is a reason for that!

Walking is one of the many forms of exercise that can reduce stress. But what makes walking preferable for many is that it’s a sustainable, inexpensive, effective, and intensity-scalable kind of activity that isn't too hard on the body.

Walking can give you the best of both worlds by boosting psychological well-being while simultaneously providing the physical benefits linked to exercise. Regular walking can aid in reducing the symptoms of long-term mental health issues like depression and anxiety.

If we are to view it at a cellular level, walking stimulates circulation and blood flow to the brain and body, lifting your mood. This positively impacts the hypothalamic-pituitary-adrenal (HPA) axis, a component of the central nerve response system that also controls the body’s stress response. Therefore, walking can make one feel less worried and calmer.

Any kind of walking can relieve stress, but at least an hour's walk enjoying the nature around you works wonderfully. Taking a leisurely stroll outside not only calms the nerves but also encourages the body to produce vitamin D from sunlight, which can help prevent seasonal affective disorder (SAD).

Other perks you can enjoy from walking are:

  • Stronger muscles, bones, and joints
  • Boosts in immunity
  • Calorie burning promoting weight loss
  • Better sleep
  • Improved endurance
  • Increased stamina and energy

Walking has numerous positive effects on the mind. The secret is to practice consistency. This might entail maintaining a healthy diet, getting enough rest, and interacting with inspiring people.

Honoring the Grandparents

on Tuesday, 05 September 2023. Posted in Doctor of Fitness

Grandparents are a lot more than just babysitters who allow your children to watch more TV and indulge in sweets before supper. They are without a doubt helpful with parenting our kids. That is why aside from Mother’s Day and Father’s Day, we also have a special day dedicated to grandparents.

In the United States, we celebrate National Grandparents Day on the first Sunday following Labor Day. The date falls on September 10 this year.

Grandparents Day honors all elderly people, grandparents, great-grandparents, and step-grandparents, who have a significant impact on kids' lives.

According to the Grandparents Day proclamation, the intention behind the holiday is to honor grandparents. This is a great opportunity for grandparents to let their grandchildren feel loved and for the kids to recognize the resilience, knowledge, and advice elderly people can give.

The possibilities are endless if you want to show some appreciation to the grandparents in your life. To celebrate your grandparents, here are a few ideas you can try:

Make them a nice dinner. Give the children as much responsibility for this project as is age appropriate. Depending on your judgment, older children may even handle all or most of the preparation.

Write poetry. Put your appreciation into words. Little kids can work with sentence starters to make it easy for them.

Plan a family time. If the weather outside is great, you can go on a picnic. A movie night or game night are also great options.

Adopt a grandparent. For those who don’t have grandparents anymore, there are many elders you can visit in assisted living centers. Keep them company during the special day.

We should let our grandparents feel grateful for their knowledge, perseverance, and love not only on Grandparents Day but every day.

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