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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.

Patriot Day — Heroes Abound

on Tuesday, 10 September 2019. Posted in Doctor of Fitness

By summer’s end we’ve seen plenty of heroes on the silver screen. Some were animated and others wore capes. They’ve saved the world from all manner of evil-doers. Labor Day might mark the end of the summer blockbuster season, but it doesn’t mark the end of heroes.

There are still plenty of real-life heroes— many of them right here in your community. They work to make their communities and their nation stronger. What could be more patriotic than that and what better time to honor them than Patriot Day on September 11th?

When you think of heroes, the first people that may come to mind are policemen, firefighters and other first responders. They certainly did hero’s work on September 11th, and many of them continue to do great things in their communities every day. However heroes come in all shapes and sizes. They may be the teachers who stay after school to help troubled students or a janitor who helps restore a local park. They may even be a random passerby who stopped to help when no one else would. These types of heroes don’t wear capes, and often the small contributions they make go unsung. However, without them the world would be a much poorer place.

There are many ways to celebrate Patriot Day. You can visit a memorial or observe a moment of silence for those who fell. Another great way is to take a moment to recognize the heroes in your community, both large and small.

The Value of Community Service

on Tuesday, 03 September 2019. Posted in Doctor of Fitness

Look around you. Unless you live in a cave at the base of a mountain, you’ll probably see your community. It’s a vibrant place, full of different people and unique landmarks. It’s also a place that could use your special touch. There are plenty of reasons to get involved in your community.

Community service is a great way to get out and get some exercise. Whether you’re helping restore a waterway, planting trees or just getting out and delivering some hot meals, you’re going to be walking, talking and maybe even breaking a sweat.

Helping your community also helps you develop new skills. Consider pulling people together for new playground construction, organizing a luncheon for seniors or just helping out with a charity auction. You’re going to be utilizing skills you may not have needed in a while or even developing skills you never knew you had.

Community service ultimately involves people, so it’s a wonderful way to meet the people actually living in your neighborhood. You may be surprised to discover how many new friendships you’ll create. Each person has his or her own unique story and has a bit of special wisdom that can be shared with you.

We often complain about how the world isn’t the way we want it. Why not start working to change it? See what you can do today to make your community a better place to live. In the end, nothing beats the feeling of making a difference in someone else’s life.

Labor Day - Get Your Grill On!

on Tuesday, 27 August 2019. Posted in Doctor of Fitness

If you’re one of those fortunate souls who gets the pleasure of a three-day Labor Day weekend, then you know summer’s last holiday wouldn’t be the same without one last big cookout. You may have experienced culinary fatigue and not gone near your grill in a while. Now’s your last chance to end the summer with a bang, and here are some recipes to do it.

An end-of-summer cookout wouldn’t be complete without a great burger, and this grilled herb burger certainly does the job. If you prefer your grilled entree on the spicier side, get a taste of New Orleans with this Cajun burger favorite.

Why get fries separate when you can just include them on your hotdog? Any Jersey resident will quickly recognize this boardwalk classic.

A kabob may not be the first thing that comes to mind when you’re thinking of a classic Labor Day cookout food, but that’s okay. These teriyaki pork kabobs may not be traditional, but they sure are tasty.

If you’re burned out on traditional hot dogs and burgers, take your grilling to international heights with some Caribbean inspired chicken.

Who doesn’t love a good rack of baby back ribs for Labor Day? The only problem (excuse the pun) is the labor involved. Reduce your worry with this easy path to the perfect rib.

The end of summer might mean you have to give up wearing white, but it doesn’t mean you have to give up on great food. These recipes are a great way to make your summer grilling a thing to remember.

Is it School Season Again?

on Tuesday, 20 August 2019. Posted in Doctor of Fitness

Seems like just the other day the kids were getting out of school for the summer. Where did the time go? Ah, well. No chance to worry about it now. Back to school season is here.

Are you ready?

Be a cheerleader. You might be thrilled about the kids going back to school, but it doesn’t mean they are. Point out the positive aspects like seeing old friends and meeting new ones as well as the nifty new school supplies they’ll get to use.

Create a morning routine. Back to school time is a change for the whole family, and the best way to prepare is to practice. Get your kids an early start on their new morning routine by enforcing earlier bed times and a morning schedule at least a week ahead of time.

Have a back-up plan. If you work, it means you may not be there to put your kids on the bus or meet them when they get home. Take time to go over back-up and emergency plans so they know what to do if everything doesn’t go according to plan.

Simplify. The household systems you’ve had in place all summer may not be adequate for the fall rush. Soon you and your family will have sports activities, music lessons and homework to juggle. Make it a point to get organized and look for ways you can streamline your household activities so you can get more done in less time.

Even if things haven’t always gone smoothly in the past, remember a new school year is a chance for a fresh start. Keep a positive attitude as you face autumn’s challenges and you’re sure to be successful.

How to Cook Corn on the Cob

on Tuesday, 13 August 2019. Posted in Doctor of Fitness

The sky is blue, the grass green and there’s a hint of fun on the late summer breeze. Sounds like the perfect day for a cookout, and what cookout would be complete without some good old-fashioned corn on the cob?

Everyone has their favorite way of serving this American summer tradition. Unless you’re planning on boiling it, most pros recommend cooking your corn in its husk to seal in its moisture and its flavor. Even then, you still have plenty of options. You can steam it, bake it, grill it or even microwave it.

If boiling is your way to go, why not try something different than just plain water? Using milk and butter in your cooking mixture can make the flavor really pop. If not, you can always add a little sugar. White corn will tend to cook faster— usually no more than 10 minutes— while bi-colored corn may take a little longer. As a rule of thumb, the fresher the corn, the more quickly it cooks.

Once it’s cooked, your options for eating it expand quite a bit. You can enjoy it plain, of course, or with butter, but why stop there? Mixing in a little chili powder into your butter can give your corn a little kick and some Old Bay seasoning might be perfect, especially if you’re serving crab or another type of seafood. You can even go international if you like. Try some of these toppings on for size.

If you’re worried about getting a little mess on that new summer shirt, don’t forget to invest in a pair of trusty corn holders.

Corn on the cob is a tradition that goes back centuries. Whether you eat it the old-fashioned way or want to spice it up with some modern takes, just make sure to enjoy.

Frozen Treats Make Great Eats

on Tuesday, 06 August 2019. Posted in Doctor of Fitness

In the early part of the 20th century, the Popsicle made its debut. It was invented by Frank Epperson, and in the beginning it was known simply as the ‘Episicle.’ The name didn’t stick, but fortunately the Popsicle went on to fame and fortune. In fact, it’s hard to imagine summer without it. You can get them in a store, of course, but with a little home magic you can also create your own.

Sweet, refreshing and bursting with great summer color, you’ll want this frozen wonder on your honey-do list (or honeydew as the case may be.)

These chocolate and peanut butter creamsicles are easy to make and are a great alternative to just sticking a candy bar in the freezer.

If work or other responsibilities have grounded your tropical beach plans for the summer, these easy orange creamsicle pops may be the next best thing.

Popsicles are known for being sweet, but have you ever heard of one with a kick? Spicy mango-basil paletas may be the perfect popsicle pick-me-up.

Not all popsicles are for kids. If making all those great popsicle flavors has worn you down, take a moment to indulge yourself with a relaxing red wine variety.

There are tons of ways to enjoy this cool treat on a hot day. It not only cools you down, but you can make virtually any flavor or color under the sun. All you need is a freezer and a little imagination.

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