Kristi's Nov/Dec 2025 Health and Fitness Page 
Greetings all! I hope you are well and that you have enjoyed the beautiful autumn thus far! We have enjoyed getting out on the Can Am and enjoying the leaves and the local autumn festivals and orchards. We have had some amazing bike rides this year and will plan on one or two breakfasts coming up!
Social Update


We will plan on an autumn breakfast, likely in November and will discuss whether to have our annual Christmas breakfast in December or early January (based on travel plans).

Thursday November 20th- 7:45am  Breakfast at Fat Nats
Annual Christmas Breakfast- likely after Christmas due to my travels to Hawaii

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Fall Bike Rides:


                                                                                                           Fun Fall Rides!



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             Thanksgiving, Christmas & Holiday Recipe Time!   - Rhonda's Famous Pumpkin Bars!! 

Ingredients

4 eggs

2 C pumpkin (1 can)

2 tsp baking powder

1 tsp soda

1 C chopped nuts (optional)

2 C sugar

¾ C butter (melted)

2 C flour

½ tsp cinnamon

 

Directions

Mix together eggs, sugar, melted butter and pumpkin.

Sift together dry ingredients (flour, baking powder, soda, cinnamon), add to other mixture, stir in nuts.

Pour into a greased & floured 10x15 jelly roll pan. 

Bake at 325 for 25-30 minutes. Test with toothpick to come out clean.

 

Frosting

1 Tbls cream/milk

1 tsp vanilla

6 Tbls butter

3 oz cream cheese (softened)

3 C powdered sugar

 

Mix and spread on cooled bars.
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Health and Fitness Information

* The National Council on Aging recently published a summary of several studies that indicated that various types of exercise have a variety of positive benefits for those who are aging including improved cognitive, physical and immune health.

*Neuroscientist and author Wendy Suzuki touts the benefits of exercise for mood, energy and attention.

*Studies indicate (see me for references) that the average weight gain between Thanksgiving and New Years is less than previously thought but may range from 1-3 lbs. It is important for us to be mindful not only of consumption but to balance nutritional intake with indulgence in our favorite treats!

*Johns Hopkins (2025) recently found that small to moderate vigorous physical activity is associated with reductions in Alzheimers.

*Statistics indicate nearly 40 million Americans suffer from anxiety related disorders.  A past Experience Life magazine identifies several ways to approach stress and anxiety from a healthful approach.  One of my favorite ways to relax and take a break during the day was featured...  take a few moments to breathe slowly and deeply into your diaphragm. Too often we breathe rapidly and shallowly.  I find that just a few deep breaths with eyes closed in the middle of the day are a great way to spend a couple minutes and rejuvinate!


* According to a past study of women in the International Journal of Cancer , those who ate four to six bananas a week cut kidney cancer risk by close to 50%. It is thought that the phenolic compounds in bananas may account for the cancer prevention. ...I was happy to hear this as  bananas are one of my favorite foods!!!  :)

* A past Experience Life magazine has some wonderful fitness information regarding practical information for your exercise routines. The article mentions that weight bearing activity such as walking can help improve bone density but that which involves even more impact such as skipping, jumping, and weight lifting can build it even faster. It is of course important to consider any physical impairments or conditions that may affect exercise such as arthritis or chronic conditions. One can still exercise with such conditions but should talk to your doctor or health professional to assure a proper exercise regimen.

* Lifetime Fitness Experience Life Magazine has featured  wonderful information about sleep.  The magazine suggests the following for those having trouble falling asleep:

(a) Avoid alcohol near bedtime- alcohol may help you initially fall asleep but may impair deep sleep and REM sleep

(b) Avoid caffeine late in the day- caffeine along with other stimulants can decrease both sleep time and quality of sleep

(c) Get some sun-  sunlight helps the body's internal clock reset itself

(d) Keep your bedroom quiet

(e) Turn off the computer and TV

(f) Develop a relaxing routine before bed- such routines help the body wind down (we speak of this often in therapy as it is important to affect your body's alert level and produce a calming response prior to sleep

(g) Eat wisely- refrain from heavy eating before bed yet avoid going to bed hungry

(h) Clear your mind- write down your thoughts and clear the mind

(i) Don't lie in bed awake- get up, do something relaxing and then return to bed sleepy

*The above information is for educational purposes only and is not meant to replace the advice of your health and fitness professional.

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Congratulations!!!
I had the opportunity to visit my dear friend and soul sister Julie - she was the 20,000th visitor to the web page- we shared fun, hiking and eats!

 

 

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From our family to yours- may you have a beautiful holiday season!

 
                                                                                            
                                                                                              
Blessings!
Kristi
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ml> Kristi's Friends and Family Christmas 2019 Page


Kristi's Friends and Family Christmas 2018 Page



Kristi's Friends and Family Christmas 2017 Page

Kristi's Friends and Family Christmas 2016 Page

Kristi's Friends and Family Christmas 2015 Page
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Kristi's 2013 Friends and Family Christmas Page
Kristi's Friends and Family Christmas Page 2012 Page
Kristi's Christmas 2011 Friends and Family Page
Kristi's Friends and Family Christmas 2010 Page
Kristi's Friends and Family Christmas09 Page

Kristi's Family and Friends Christmas 08 Page
Shape Up America
Real Age Program
American Dietetic Assoc.
Mental Health Net
Life Time Fitness
U.S. Surgeon General



© 2025 klhaertl@yahoo.com
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