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Doctor Lee's Blog

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.

Happy Halloween

on Tuesday, 29 October 2013. Posted in Doctor of Fitness

Do you know what you’re going to be for Halloween? If you haven’t started planning yet, don’t worry. You can still scare up some great ideas for Halloween at the eleventh hour. Here are a few tips for spooky costumes, sweet treats, and devilish tricks.

 

  • Thrift stores are a smart and inexpensive place to shop for costume components, but how can you be sure to find just the right items? Hit the racks with more than one idea by brainstorming a few fun getups before you go. As you browse the merchandise, you can decide which costume is best served by your thrifty finds. Then it’s no big deal if you don’t find the right gear to be an alien cowboy because now you’re going to be a crime fighting ninja princess.

 

  • For parental peace of mind, hand out the usual individually wrapped fun size candies at the door. Inside with family and friends, dig into some frighteningly tasty goodies. Here’s a fun and easy idea for Halloween cupcakes. Bake chocolate cupcakes. It’s okay to use a boxed mix. Frost generously with chocolate frosting; then cover the frosting with crumbled Oreo cookies. Finally, insert two M&M candies of the same color on their sides deep into the frosting to make it look like eyes peering through the darkness.

 

  • A little bit of Halloween mischief can be lots of fun. With a good vantage point and an old baby monitor, you can surprise approaching trick-or-treaters at your front door. Set up the parental unit of the baby monitor near the door where it can be heard. Find a place where you can see, but cannot be seen. You can whisper spooky greetings or howl unearthly screeches at your visitors through the baby unit. This is a fun way to occupy an older child who might not be interested in going door-to-door.

 

Don’t lose your head over Halloween. This year, you’ll knock ‘em dead with costumes, treats, and tricks that are scary good.

 

Tax Deductions

on Tuesday, 22 October 2013. Posted in Doctor of Fitness

The only things certain in life are death and taxes. As the year winds to a close, it’s time to start thinking about how to bring down that tax bill next spring. If you itemize deductions, the money and goods you donate to charity can reduce the amount you owe to Uncle Sam. Here’s how to make sure that you and your favorite causes can maximize the benefits of your end of year donations.

How much good is your charity doing? 

The website CharityNavigator.org rates charities and helps you to see just where your dollars are going. For the final word in tax deductions, the IRS maintains a list of deductible charities and provides any limitations on deductibility. Use their EO Select Check search tool at IRS.gov/Charities-&-Non-Profits to check on your favorite charity.

Thinking about a New Years resolution to get organized?

Donating unused belongings can free up space and save you money. When you make an in-kind donation, be kind to the charity by donating only new or gently used items. As you pare off your formerly prized possessions, work with two containers: one marked donation and one marked trash. You’ll clear twice as much stuff from your home while getting things where they need to go. 

Always get it in writing.

For the Internal Revenue Service to give up its grip on your hard earned dollars, they’re going to want some proof. No matter the size of your donation, ask for a receipt if you want it to count on your tax return. If you donate a large amount of goods, the IRS will expect you to file additional documents with your return to justify the value of your donation. Make a detailed list of what you’re donating, and keep it with your tax records.

One good turn deserves another. If you get into the giving spirit by the year’s end, you just might find yourself on the receiving end next spring!

Winter Vacation

on Tuesday, 15 October 2013. Posted in Doctor of Fitness

Is cabin fever brewing in your house? It would be so fun to leave it all behind while you indulge in an amazing getaway, but who has the money for that? You! Here are some ideas to plan a winter vacation that won’t leave you in sticker shock upon your return home.

 

  • Do you have any friends or family living within a few hours drive? Their house could be your next getaway spot. Call up your prospective hosts, and get them on board. Together you can plan a fun and frugal time. Eating in is more fun when everyone shares the workload and cost. Board games, card games, and video games can be enjoyed in large groups too, and you already have those on hand. Plan one or two special outings in advance, so that you can accurately anticipate the cost. This type of low key adventure won’t leave your wallet feeling empty.

 

  • You can go camping. Camping? In the wintertime? Many parks and campgrounds offer cabin accommodations with all sorts of amenities. You can “rough it” while still appreciating running water, fully-equipped kitchens, and a warm, soft bed. Relax fireside after a brisk day of outdoor activities, or spend a lazy day snuggled in a blanket with a book and a mug of rich hot chocolate. Some cabins may house more than one family, so invite friends to tag along and share the fun and the costs.

 

  • Consider an all-inclusive vacation. This type of vacation is found in a variety of destinations. An all-inclusive trip won’t be the cheapest way to vacation, but at least you know the total cost before you even leave. Be sure to read the fine print. Even in an all-inclusive paradise, some items may be priced separately with a hefty price tag. 

So why stay home this winter? Hit the road, or catch a plane. Pamper yourself with a winter getaway that won’t break the bank.

 

Health and Finance Planning

on Tuesday, 08 October 2013. Posted in Doctor of Fitness

October 14th commemorates the journey of Christopher Columbus to the New World. Use this long weekend for a little extra time to chart your own journey to financial and health goals.

Here’s one way you can ramp up to bigger savings:

  • Start by saving a dollar in the first week; follow with two dollars the second week.
  • Keep increasing by one dollar weekly for an entire year.
  • By the end, you’re setting aside over fifty dollars weekly, and your piggy bank contains a bountiful $1,378.
  • The fall is a great time of year to start this project. Your savings obligation remains small during the busy and expensive holiday months, and by the next fall, you’ll have both a holiday nest egg and an ingrained habit.

Need to jump start your health?

  • Increasing water intake can help power almost any health and fitness goal. The old adage of eight glasses a day can be a great first step although it may not cover your optimal amount.
  • Drinking the right amount of water can address common health complaints including fatigue and headaches that may be caused by dehydration.
  • Water lacks calories, so by replacing one soda or other sugary drink with water each day for a year, you would save nearly 55,000 calories. That’s enough to lose up to 15 pounds. You might even find you crave sugary drinks and treats less as you consume more water. 

It might not be sailing off into the unknown, but you don’t have to wait for New Year’s Day to begin a new positive habit. Start your journey this Columbus Day with a single step in the right direction; the destination may surprise you!

 

Portion Control

on Tuesday, 01 October 2013. Posted in Doctor of Fitness

The latest reports are in, and it’s official. Americans continue to pile on the pounds. Nearly 20% of American youth are overweight or obese, and a staggering 68% of American adults tip the scales as overweight or obese as well. Food costs are on their way up too, and it’s tough work to feed a family well while sticking to a budget.

One common factor can help trim the fat from your waistline and your grocery budget: portion size. 

You’ve just hauled the groceries in from the car, and before you can get everything put away, the kids tear into the cookies and the chips. Within a day, the goodies are gone. Measuring cups and small serving dishes can help everyone get a grip on oversize eating. Prepare your portion by measuring or counting your serving before you begin eating to make sure you don’t eat more than you intend. Eating just the serving size will stretch out those pricey packages.

Easy Resources:

Even with healthy fruits and vegetables, it’s important to make sure you’re getting the right amounts. The CDC maintains a useful resource in their “What Counts as a Cup?” webpage. You’ll learn how to gauge the right serving amount of fruits and veggies with just a quick glance. No more guesswork to know if you’ve got enough of the good stuff. You can also head over to ChooseMyPlate.gov to get a healthy eating plan tailored to anyone in the family.

Do what’s good for your health and your wallet this fall.

  • Correctly size your meal plan by paying careful attention to portions.
  • Look online for useful tools to manage your daily diet without actually dieting.

Before long, you’ll see the results of better health and a more flexible budget.

 

Take a Hike!

on Tuesday, 24 September 2013. Posted in Doctor of Fitness

Hiking is a great way to get active this fall while checking out the changes of the season and enjoying the crisp fall weather. Take a moment to review these hiking tips before heading out to blaze your trail.

Be sure to choose the appropriate attire.

Getting dressed for a hike involves a little more than choosing your favorite t-shirt. Account for the time of day, length of your hike, and any changes in elevation when choosing clothing. For comfortable hiking in the fall, consider dressing in layers. As you warm up on the trail, you can shed layers.  If it cools off late in the day, pull a layer back on.

Also pay careful attention to your shoes.  Supportive, well-fitting shoes are a must for hiking. If you spring for a new pair of shoes, don’t rush right out to hike. Shoes and boots should be broken in to avoid blisters and other damage to your feet.

Hiking is more fun when you take a friend, and it’s safer too.

Hiking with at least one companion gives you back-up if there’s an accident on the trail. They can perform first aid and go for help if necessary. Whether alone or in a group, make sure someone at home knows your plans as well. Tell them where you’re hiking and what time you will leave and return. Cell phone coverage can be spotty at best in prime hiking areas, so don’t count on your phone to get you out of a jam.

Take the right supplies.

Even for a short day hike, take a light pack with snacks and plentiful water. Water is the most critical supply, and if you’ve planned a longer hike than you can comfortably carry water, you might choose to invest in purification supplies. Once you’re on the trail, don’t use everything up at once. Save some to get you through the final stretch.

Pull on your boots and gather a group to explore your surroundings. You’ll challenge your body physically and recharge mentally. Get out of here, and take a hike!

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