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Black Friday Fitness

Category : Upcoming Events

November 25th…9:00-10:15 am

Join us for 75 minutes of fitness & fun!

Cost: $15

($5 will be donated to Paul’s Pantry)

Click Here to Register
post-thanksgiving-workout

 

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Healthy Strong Skeleton

Category : Active Living, Healthy Eating

Do you have a healthy strong skeleton?


If you are a woman, you have a 50/50 chance of suffering a fracture related to osteoporosis according to the National Institutes of Health. As for men, one in eight are expected to fracture a bone due to this disease. Osteoporosis affects women more than men because women have less bone mass and begin to lose bone at a younger age.

Are you at risk for osteoporosis?


Some risks are beyond your control such as being female, post-menopausal & Caucasian. Women can lose 20 percent of their bone density during the 5-7 years following menopause. Beginning at menopause women should have their bone density checked every two years.
Men in their fifties do not experience the rapid loss of bone mass that women do, however, by age 65 or 70, men and women lose bone mass at the same rate. Whether you are a man or woman your lifestyle is very important to your skeleton’s health. You can reduce your risk with appropriate exercise and diet; not to mention smoking cessation.

Exercise for a healthy strong skeleton


The muscles and tendons attached to the bones pull on them stimulating them to produce more bone cells. The best exercises for prevention of osteoporosis are those described as “weight-bearing”: walking, running, aerobic dance and weight training. In fact, “high-impact” exercises such as running and jumping are very beneficial if you are fit enough to do these activities without injuring yourself. Non-impact exercise such as biking and swimming will not help with bone density. Keep in mind that only the bones being stressed will get stronger, so performing an exercise such as running will strengthen the bones in your lower body, however your upper body will still require some attention.

skeleton-walking

What if you already have been diagnosed with osteoporosis?


Many people are afraid to exercise once they have been diagnosed with osteoporosis because they are concerned that exercise may cause a fracture. However, exercise can be very beneficial even after diagnosis. MayoClinic.com recommends three kinds of exercise: 1) strength training to improve your posture; 2) low-impact aerobic exercises such as walking, elliptical trainer and step aerobics; and 3) flexibility exercises to improve your posture and balance. Those with osteoporosis should avoid high-impact exercises (such as jumping or running) as well as exercises which require bending forward or twisting at the waist such as touching your toes, using a rowing machine, golf, tennis, bowling and some yoga and Pilates movements. Be sure to get your doctor’s approval before you begin an exercise program.

Eating for a healthy strong skeleton


Caffeine, alcohol, sugar and salt cause more calcium to be lost than absorbed. Also, a diet high in animal protein can contribute to bone loss because animal protein leaches calcium from the bones. A series of studies from the Cornell-China-Oxford Project on Nutrition, Health and Environment, by nutritional biochemist T. Colin Campbell and his colleagues, suggests that increased levels of animal-based proteins, including protein from dairy products, “almost certainly contribute to a significant loss of bone calcium while vegetable-based diets clearly protect against bone loss”.
A conservative interpretation of the report is that you definitely shouldn’t increase animal protein intake to get your calcium. In other words, don’t add several glasses of milk per day to your current diet. Instead, replace low calcium protein sources with high calcium protein sources such as: beans (navy, white, soy & black-eyed peas), fortified breakfast cereals, soy products (tofu, soy-based beverages), calcium-fortified orange juice, and some dark green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens).

bones-best-foods

Calcium & Vitamin D


Getting enough calcium, whether through diet, supplements, or both, is essential to maintaining bone strength and can prevent osteoporosis-related fractures. Vitamin D plays a major role in calcium absorption and bone health. The National Osteoporosis Foundation (NOF) recommends adults under age 50 need 1,000 mg of calcium daily and 400-800 IU of Vitamin D. For adults age 50 and over 1,200 mg of calcium daily and 800-1000 IU vitamin D are recommended.

Be good to your skeleton and give it the exercise and nutrients it needs to stay healthy and support you throughout your life. I hope you and your skeleton have a fun and safe Halloween! –Karin.

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Halloween Candy vs. Burpees

Category : Healthy Eating

It’s the second week of October,

stores are well-stocked with trick-or-treat candy,

but does that mean you need to stock your pantry?!


Be realistic, if you buy Halloween candy now will it actually be around on October 31st when the kids come knocking?

Leave the candy in the store until just a few days before Halloween….

otherwise, stepping on the scale might get a little scary!

 

Burpee Calculator source: saratogamama.com

This might help put things in perspective…you love burpees, right?

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Trick-or-Treat Downtown De Pere

Category : Upcoming Events

Saturday, October 29, 10am-noon


Bring your kids or grand-kids and join the fun trick-or-treat from store to store in De Pere. As always, XO Fitness will be handing out apples from a local orchard!


more-apples

A nine year tradition: Apples at XO Fitness!

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Go Take a Hike: Laura Lake

Category : Active Living

Laura Lake is a great place to go take a hike if you are headed up north.  The 2.5 mile trail which is marked by blue (and sometimes white) diamonds will take you around the lake through a variety pines and maples. can be accessed just about anywhere in either of the campground loops along the southern shore if you are planning to stay and camp. If you are just going for a day trip  you can park at the boat landing and start from there. There is very little elevation gain just watch your step so that you don’t trip on roots.
The dashed line is the hiking trail around Laura Lake. It is marked with blue diamonds.

The dashed line is the hiking trail around Laura Lake

Don’t miss Bog Lake’s  Carnivorous Plants

Be sure to take the short side trip to Bog Lake. The trail isn’t shown on the map, but it’s there…just cross the bike path go and head down the hill to the boardwalk. Stay on the boardwalk or else you will get very wet feet. The trail dead ends at the edge of the lake rather abruptly, so don’t let small children run ahead. This was my favorite part of the hike because we discovered some amazing carnivorous plants!
bog-lake

The boardwalk ends at the lake…it was hard to tell how deep it was, but I’d keep small children away from the edge!

The purple pitcher plant (Sarracenia purpurea) is Wisconsin's largest and showiest carnivorous plant. Its leaves form into pitchers that have a widely winged edge and a flaring hood. The leaves can be a foot long and form a crowded cluster. The flower is large and maroon and is on a stalk that can tower to two feet tall.

The purple pitcher plant (Sarracenia purpurea) is Wisconsin’s largest and showiest carnivorous plant. Its leaves form into pitchers that have a widely winged edge and a flaring hood. The leaves can be a foot long and form a crowded cluster. The flower is large and maroon and is on a stalk that can tower to two feet tall.

Sundews are closely related to the Venus flytrap and belong to the same family. Every bit as showy, Wisconsin's sundews are glistening jeweled rosettes.

Sundews are closely related to the Venus flytrap and belong to the same family. Every bit as showy, Wisconsin’s sundews are glistening jeweled rosettes.

How to get there

From Beecher (on Hwy 141) head west on Hwy. 8 to Armstrong Creek and continue on Hwy. 8 for 1.9 miles to FR 2163. Turn right (north) and drive 4 miles to the campground. From Laona, drive north 14 miles on Hwy. 8 to to FR 2163. Turn left (north) on and drive 4 miles to the campground.

P.S. This is a great place to paddle!

Only electric motors are allowed on Laura Lake, so if you enjoy paddling a canoe, kayak or SUP bring it along!
Canoeing on Laura Lake

Canoeing on Laura Lake

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How Skinny is your Kitchen?

Category : Healthy Eating

Is your kitchen helping or hurting your weight-loss efforts?

Did you know that the average woman who keeps a box of breakfast cereal visible anywhere in her kitchen weighs about 21 pounds more than her neighbor who doesn’t? How about that having potato chips or crackers  in plain sight causes you to weigh 8 pounds more than your neighbor who puts them out of sight (or better yet don’t keep them in the house!)

Recently I read an article by Brian Wansink, PhD author of “Slim by Design: Mindless Eating Solutions for Everyday Life”. In his book he provides a 100-point checklist to evaluate your kitchen. However in the spirit of “taking baby-steps” and not trying to change everything at once I wanted to start by sharing the 10-point checklist he offers in his article “Food-Related Behavior Change Made Easy”.

How many of the following are true in your home?

  • Salad and vegetables are served first before the entrée and starches are brought to the table.
  • The main dish is pre-plated and served from the stove or counter (not family style).
  • Your dinner plates are 9-10 inches in diameter.
  • You eat sitting at a table with the TV turned off.
  • There are two or fewer cans of soft drinks in your refrigerator at any one time. (Doesn’t matter if it’s diet or regular soda).
  • Your kitchen counters are organized (not messy).
  • Precut fruits and vegetables are now on your middle refrigerator shelf.
  • At least 6 single servings of protein are in your fridge: Hard-boiled eggs, yogurt, string cheese, tofu, etc.
  • Your snacks are kept in one inconveniently located cupboard.
  • The only food on your kitchen counter is a fruit bowl.

How many did you check? If you checked seven or more, congratulations, you’re doing great. If you scored less than seven which ones can you change in the next week?

You eat what you see first, so the ONLY food that should be on your kitchen counter is a fruit bowl!

You eat what you see first, so the ONLY food that should be on your kitchen counter is a fruit bowl!

P.S. Learn more about Dr Wansink’s book “Slim by Design: Mindless Eating Solutions for Everyday Life” at www.slimbydesign.org

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Go take a Hike: Dundee Mt. Summit Nature Trail

Category : Active Living

Welcome to hike #1 in our Hike Wisconsin series!

Dundee Mt. Summit Nature Trail

Although this is only a 1.5 mile loop hike it is challenging due to the elevation change. When you reach the top you will be rewarded with a spectacular view of the Northern Kettle Moraine Forest and Long Lake. There are wildflowers to enjoy and poison ivy to avoid (just stay on the trail).

20160724_115252  

Great view of the Northern Kettles from the top

Plus a bench if you need to sit down and catch your breath!

20160724_113524

There are plenty of stairs to climb if you’re looking to do some interval training.

20160724_114202

Careful…the wood gets slippery when wet!

Location:

Long Lake State Recreation Area

N3450 Division Road, Cascade, WI

20160724_120842 (1)

If you go:

You will need a Wisconsin State Park sticker ($28 annual fee/$13 for seniors)

or you can pay the daily fee of $8 ($3 for seniors) in order to drive/park in this state recreation area.

Finding the trail:

Once you make it to Long Lake, you still have to find the trailhead. You can’t rely on the signage to get you there…at least not the signs you can read from the car. You will find it nestled at the far south end of the Upper 900’s campground

20160724_115658

This little sign marks the trailhead across from campsite 945

Long Lake Recreation Area Map

 

Parking

Figuring out where to park was the trickiest part, so that’s why I am giving you so many instructions! You cannot park in 900 campground loop except if you are camping there (you could “poach as spot” as my husband likes to say, but that could earn you a parking ticket). There are two places you can park:
  • Visitor parking located adjacent to the entrance for the 800’s campground, then walk on the road to the Upper 900’s campground and follow the signs to reach campsite 945.
  • South Picnic parking/boat launch parking then walk toward the boat launch and follow the trail to the left (heading south) until you reach the Upper 900’s campground loop at which point you can follow the road (turn right) and walk until you find campsite 945.

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Why I’m a fan of Pokemon Go

Category : Active Living

I recently heard a statistic: According to the Environmental Protection Agency (EPA), the average American spends 93% of their life indoors.


Kids spend an average of seven hours a day on screen-based entertainment media, according to the American Academy of Pediatrics, so there is little time left to get outside and play. Personally, I’d rather take a walk and skip searching for Pokemon. I walked around our neighborhood and Voyageur Park with my 14 year old and it isn’t exactly rigorous activity, but if “Sitting is the new Smoking” then Pokemon Go! is at least a step in the right direction (pun intended). So they combine screen time with walking around the neighborhood…it’s awesome.


pokemon_go_title

I missed the Pokemon craze back in the day…never traded a card, no idea who Picachu or any of the other Pokemon creatures were until my 14 year old started introducing them to me. If you haven’t played, ask someone who does to show you how it works. (Use their phone of course, why chew up your data?) It’s pretty cool to see those imaginary Pokemon creatures just standing on the sidewalk and there are Poke stops (these are places you can collect the balls you need to play). Most of these stops are associated with a sign or bench, so there are a lot of them at local parks. If you’ve noticed the incredible amount of foot traffic out along the Fox River Trail and on De Pere’s Riverwalk it’s thanks to the fact that every bench and sign out there is a stop!


Searching for Pokemon on De Pere's Riverwalk

Searching for Pokemon on De Pere’s Riverwalk


You can roll your eyes at the Pokemon craze, but if it gets people outside and moving then I am with Pokemon! Go Pokemon Go!


Yours in Health & Fitness, Karin

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Avocado Toast

Category : Healthy Eating

Who knew mashing avocado on toast was trendy? Certainly not me…I’ve been making avocado toast for years because it’s quick, easy, delicious and nutritious.

I was very surprised to learn from a client (who travels a whole lot more than I do) that avocado toast is “a thing” on both coasts and here in the mid-west we’re missing out!!  I accidentally invented avocado toast (for myself) years ago because it’s a great substitute for some less desirable condiments such as mayo or butter.

Please, don’t worry about how many calories are in an avocado. The health benefits of the avocado far outweigh any concern you may have about the fat content… it’s monounsaturated fat which is “heart healthy” plus a little fat goes a long way toward helping you feel full longer so you will actually consume less calories throughout the day.

What’s so great about avocado?

  • They have more potassium than bananas
  • They are high in monounsaturated oleic acid, a “heart healthy” fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.
  • A 100 gram (3.5 ounce) serving of avocado contains 7 grams of fiber, which is 27% of the recommended daily amount.
  • Numerous studies have shown that eating avocado can improve heart disease risk factors like Total, LDL and HDL cholesterol, as well as blood triglycerides.
  • Avocados are high in antioxidants, including Lutein and Zeaxanthin. These nutrients are very important for eye health and lower the risk of macular degeneration and cataracts.
  • They are rich in vitamins and minerals, such as B-vitamins, vitamin K, potassium, copper, vitamin E and vitamin C.
 
  • One of my favorite breakfasts...avocado and egg sandwich

    One of my favorite breakfasts…avocado and egg sandwich

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Beat the Heat

Category : Active Living, Healthy Eating

Is summer vacation and hot weather challenging your weight loss efforts?

Too Hot to Cook
  • It’s tempting to eat out when it’s too hot to cook If you do eat out, remember to eat reasonable portions and eat all your vegetables. Try to avoid fast food all together.
  • Eat fresh fruits and vegetables This is the BEST season for fresh produce…plus you don’t have cook it. Whether you visit a farmer’s market or stop by the salad bar enjoy delicious fruits and raw vegetables EVERY day. Remember, the USDA recommends 3 servings of fruit and 5 servings of vegetables daily.
  • Grill healthy foods Grilling out will keep your kitchen cool. Prepare veggies (zucchini, colorful peppers, onions, and mushrooms tossed in olive oil) in a grill basket. As for meat, stay away from the brats and burgers and opt for lean cuts of meat or fish.
  • Avoid traditional picnic food Chips, mayo-based “salads” (such as potato salad and coleslaw) and meat on a bun are not good choices. If you are invited to a “cookout” offer to bring a salad or fresh fruit.
Too Hot to Exercise
  • Drink Water Always a good idea…zero calories. Avoid drinking calories from soda, ice coffees, and sports drinks except as a special treat.
  • Workout indoors The great outdoors is usually a great option here in Wisconsin, however, if we’re experiencing a heat wave exercise indoors.
  • Stay cool in the pool Swim, chase your kids, walk in chest-high water or try deep water running for awesome low impact exercise.
  • Exercise early The sun is up early in the summer, but the couple of hours after sunrise are cool and quiet. A perfect way to beat the heat!
  • Get Acclimated If you know you will be participating in an event that will require you to exert yourself when it is hot outdoors it is best to exercise in the heat for short periods so that your body can adjust to it. For more information: http://www.acefitness.org/fitnessqanda/fitnessqanda_display.aspx?itemid=281
Heat Emergencies (from the American Red Cross) Generally, illnesses caused by overexposure to extreme temperatures are preventable. The easiest way to prevent illness caused by temperature extremes is to avoid being outside during the part of the day when temperatures are most extreme. The signals of heatstroke include:
  • Hot, red skin which can be dry, or moist from exercise
  • Changes in consciousness
  • Pulse is rapid,/weak
  • Breathing is rapid,/shallow
  • Vomiting
  • Body temperature is very high—sometimes as high as 106°F
What to do for heat stroke: Heatstroke is a life-threatening situation. If you suspect someone is suffering from heatstroke, call 9-1-1 or the local emergency number immediately:
  • Move the person to a cool place
  • Loosen tight clothing
  • Remove perspiration-soaked clothing
  • Apply cool, wet cloths to the skin
  • Fan the person
  • If conscious, give small amounts of cool water to drink*
  • Place the person on his or her side
  • Continue to cool the person by using ice or cold packs on the wrists, ankles, groin, neck and in the armpits
  • Continue to check breathing and circulation
 The signals of heat exhaustion include:
  • Cool, moist, pale, or flushed skin
  • Heavy sweating
  • Headache
  • Nausea
  • Dizziness
  • Exhaustion
  • Body temperature normal or below normal
What to do for heat exhaustion
  • Move the person to a cooler place
  • Remove or loosen tight clothing and apply cool, wet cloths, such as towels or sheets soaked in water
  • If the person is conscious, give him or her cool water to drink. Make sure the person drinks slowly. Give a half glass of cool water every 15 minutes*
  • Let the person rest in a comfortable position
  • Watch carefully for changes in his or her condition
 *Do not give liquids that contain alcohol or caffeine because they can cause further dehydration, making conditions worse. Ensure 9-1-1 or the local emergency number is called if the person refuses water, vomits or starts to lose consciousness.

Stay cool, stay fit and have great summer!

Yours in health & fitness,

Karin

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Black Friday Fitness

Category : Upcoming Events

November 25th…9:00-10:15 am

Join us for 75 minutes of fitness & fun!

Cost: $15

($5 will be donated to Paul’s Pantry)

Click Here to Register
post-thanksgiving-workout

 

Comments Off on Healthy Strong Skeleton

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Healthy Strong Skeleton

Category : Active Living, Healthy Eating

Do you have a healthy strong skeleton?


If you are a woman, you have a 50/50 chance of suffering a fracture related to osteoporosis according to the National Institutes of Health. As for men, one in eight are expected to fracture a bone due to this disease. Osteoporosis affects women more than men because women have less bone mass and begin to lose bone at a younger age.

Are you at risk for osteoporosis?


Some risks are beyond your control such as being female, post-menopausal & Caucasian. Women can lose 20 percent of their bone density during the 5-7 years following menopause. Beginning at menopause women should have their bone density checked every two years.
Men in their fifties do not experience the rapid loss of bone mass that women do, however, by age 65 or 70, men and women lose bone mass at the same rate. Whether you are a man or woman your lifestyle is very important to your skeleton’s health. You can reduce your risk with appropriate exercise and diet; not to mention smoking cessation.

Exercise for a healthy strong skeleton


The muscles and tendons attached to the bones pull on them stimulating them to produce more bone cells. The best exercises for prevention of osteoporosis are those described as “weight-bearing”: walking, running, aerobic dance and weight training. In fact, “high-impact” exercises such as running and jumping are very beneficial if you are fit enough to do these activities without injuring yourself. Non-impact exercise such as biking and swimming will not help with bone density. Keep in mind that only the bones being stressed will get stronger, so performing an exercise such as running will strengthen the bones in your lower body, however your upper body will still require some attention.

skeleton-walking

What if you already have been diagnosed with osteoporosis?


Many people are afraid to exercise once they have been diagnosed with osteoporosis because they are concerned that exercise may cause a fracture. However, exercise can be very beneficial even after diagnosis. MayoClinic.com recommends three kinds of exercise: 1) strength training to improve your posture; 2) low-impact aerobic exercises such as walking, elliptical trainer and step aerobics; and 3) flexibility exercises to improve your posture and balance. Those with osteoporosis should avoid high-impact exercises (such as jumping or running) as well as exercises which require bending forward or twisting at the waist such as touching your toes, using a rowing machine, golf, tennis, bowling and some yoga and Pilates movements. Be sure to get your doctor’s approval before you begin an exercise program.

Eating for a healthy strong skeleton


Caffeine, alcohol, sugar and salt cause more calcium to be lost than absorbed. Also, a diet high in animal protein can contribute to bone loss because animal protein leaches calcium from the bones. A series of studies from the Cornell-China-Oxford Project on Nutrition, Health and Environment, by nutritional biochemist T. Colin Campbell and his colleagues, suggests that increased levels of animal-based proteins, including protein from dairy products, “almost certainly contribute to a significant loss of bone calcium while vegetable-based diets clearly protect against bone loss”.
A conservative interpretation of the report is that you definitely shouldn’t increase animal protein intake to get your calcium. In other words, don’t add several glasses of milk per day to your current diet. Instead, replace low calcium protein sources with high calcium protein sources such as: beans (navy, white, soy & black-eyed peas), fortified breakfast cereals, soy products (tofu, soy-based beverages), calcium-fortified orange juice, and some dark green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens).

bones-best-foods

Calcium & Vitamin D


Getting enough calcium, whether through diet, supplements, or both, is essential to maintaining bone strength and can prevent osteoporosis-related fractures. Vitamin D plays a major role in calcium absorption and bone health. The National Osteoporosis Foundation (NOF) recommends adults under age 50 need 1,000 mg of calcium daily and 400-800 IU of Vitamin D. For adults age 50 and over 1,200 mg of calcium daily and 800-1000 IU vitamin D are recommended.

Be good to your skeleton and give it the exercise and nutrients it needs to stay healthy and support you throughout your life. I hope you and your skeleton have a fun and safe Halloween! –Karin.

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Halloween Candy vs. Burpees

Category : Healthy Eating

It’s the second week of October,

stores are well-stocked with trick-or-treat candy,

but does that mean you need to stock your pantry?!


Be realistic, if you buy Halloween candy now will it actually be around on October 31st when the kids come knocking?

Leave the candy in the store until just a few days before Halloween….

otherwise, stepping on the scale might get a little scary!

 

Burpee Calculator source: saratogamama.com

This might help put things in perspective…you love burpees, right?

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Trick-or-Treat Downtown De Pere

Category : Upcoming Events

Saturday, October 29, 10am-noon


Bring your kids or grand-kids and join the fun trick-or-treat from store to store in De Pere. As always, XO Fitness will be handing out apples from a local orchard!


more-apples

A nine year tradition: Apples at XO Fitness!

Comments Off on Go Take a Hike: Laura Lake

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Go Take a Hike: Laura Lake

Category : Active Living

Laura Lake is a great place to go take a hike if you are headed up north.  The 2.5 mile trail which is marked by blue (and sometimes white) diamonds will take you around the lake through a variety pines and maples. can be accessed just about anywhere in either of the campground loops along the southern shore if you are planning to stay and camp. If you are just going for a day trip  you can park at the boat landing and start from there. There is very little elevation gain just watch your step so that you don’t trip on roots.
The dashed line is the hiking trail around Laura Lake. It is marked with blue diamonds.

The dashed line is the hiking trail around Laura Lake

Don’t miss Bog Lake’s  Carnivorous Plants

Be sure to take the short side trip to Bog Lake. The trail isn’t shown on the map, but it’s there…just cross the bike path go and head down the hill to the boardwalk. Stay on the boardwalk or else you will get very wet feet. The trail dead ends at the edge of the lake rather abruptly, so don’t let small children run ahead. This was my favorite part of the hike because we discovered some amazing carnivorous plants!
bog-lake

The boardwalk ends at the lake…it was hard to tell how deep it was, but I’d keep small children away from the edge!

The purple pitcher plant (Sarracenia purpurea) is Wisconsin's largest and showiest carnivorous plant. Its leaves form into pitchers that have a widely winged edge and a flaring hood. The leaves can be a foot long and form a crowded cluster. The flower is large and maroon and is on a stalk that can tower to two feet tall.

The purple pitcher plant (Sarracenia purpurea) is Wisconsin’s largest and showiest carnivorous plant. Its leaves form into pitchers that have a widely winged edge and a flaring hood. The leaves can be a foot long and form a crowded cluster. The flower is large and maroon and is on a stalk that can tower to two feet tall.

Sundews are closely related to the Venus flytrap and belong to the same family. Every bit as showy, Wisconsin's sundews are glistening jeweled rosettes.

Sundews are closely related to the Venus flytrap and belong to the same family. Every bit as showy, Wisconsin’s sundews are glistening jeweled rosettes.

How to get there

From Beecher (on Hwy 141) head west on Hwy. 8 to Armstrong Creek and continue on Hwy. 8 for 1.9 miles to FR 2163. Turn right (north) and drive 4 miles to the campground. From Laona, drive north 14 miles on Hwy. 8 to to FR 2163. Turn left (north) on and drive 4 miles to the campground.

P.S. This is a great place to paddle!

Only electric motors are allowed on Laura Lake, so if you enjoy paddling a canoe, kayak or SUP bring it along!
Canoeing on Laura Lake

Canoeing on Laura Lake

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How Skinny is your Kitchen?

Category : Healthy Eating

Is your kitchen helping or hurting your weight-loss efforts?

Did you know that the average woman who keeps a box of breakfast cereal visible anywhere in her kitchen weighs about 21 pounds more than her neighbor who doesn’t? How about that having potato chips or crackers  in plain sight causes you to weigh 8 pounds more than your neighbor who puts them out of sight (or better yet don’t keep them in the house!)

Recently I read an article by Brian Wansink, PhD author of “Slim by Design: Mindless Eating Solutions for Everyday Life”. In his book he provides a 100-point checklist to evaluate your kitchen. However in the spirit of “taking baby-steps” and not trying to change everything at once I wanted to start by sharing the 10-point checklist he offers in his article “Food-Related Behavior Change Made Easy”.

How many of the following are true in your home?

  • Salad and vegetables are served first before the entrée and starches are brought to the table.
  • The main dish is pre-plated and served from the stove or counter (not family style).
  • Your dinner plates are 9-10 inches in diameter.
  • You eat sitting at a table with the TV turned off.
  • There are two or fewer cans of soft drinks in your refrigerator at any one time. (Doesn’t matter if it’s diet or regular soda).
  • Your kitchen counters are organized (not messy).
  • Precut fruits and vegetables are now on your middle refrigerator shelf.
  • At least 6 single servings of protein are in your fridge: Hard-boiled eggs, yogurt, string cheese, tofu, etc.
  • Your snacks are kept in one inconveniently located cupboard.
  • The only food on your kitchen counter is a fruit bowl.

How many did you check? If you checked seven or more, congratulations, you’re doing great. If you scored less than seven which ones can you change in the next week?

You eat what you see first, so the ONLY food that should be on your kitchen counter is a fruit bowl!

You eat what you see first, so the ONLY food that should be on your kitchen counter is a fruit bowl!

P.S. Learn more about Dr Wansink’s book “Slim by Design: Mindless Eating Solutions for Everyday Life” at www.slimbydesign.org

Comments Off on Go take a Hike: Dundee Mt. Summit Nature Trail

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Go take a Hike: Dundee Mt. Summit Nature Trail

Category : Active Living

Welcome to hike #1 in our Hike Wisconsin series!

Dundee Mt. Summit Nature Trail

Although this is only a 1.5 mile loop hike it is challenging due to the elevation change. When you reach the top you will be rewarded with a spectacular view of the Northern Kettle Moraine Forest and Long Lake. There are wildflowers to enjoy and poison ivy to avoid (just stay on the trail).

20160724_115252  

Great view of the Northern Kettles from the top

Plus a bench if you need to sit down and catch your breath!

20160724_113524

There are plenty of stairs to climb if you’re looking to do some interval training.

20160724_114202

Careful…the wood gets slippery when wet!

Location:

Long Lake State Recreation Area

N3450 Division Road, Cascade, WI

20160724_120842 (1)

If you go:

You will need a Wisconsin State Park sticker ($28 annual fee/$13 for seniors)

or you can pay the daily fee of $8 ($3 for seniors) in order to drive/park in this state recreation area.

Finding the trail:

Once you make it to Long Lake, you still have to find the trailhead. You can’t rely on the signage to get you there…at least not the signs you can read from the car. You will find it nestled at the far south end of the Upper 900’s campground

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This little sign marks the trailhead across from campsite 945

Long Lake Recreation Area Map

 

Parking

Figuring out where to park was the trickiest part, so that’s why I am giving you so many instructions! You cannot park in 900 campground loop except if you are camping there (you could “poach as spot” as my husband likes to say, but that could earn you a parking ticket). There are two places you can park:
  • Visitor parking located adjacent to the entrance for the 800’s campground, then walk on the road to the Upper 900’s campground and follow the signs to reach campsite 945.
  • South Picnic parking/boat launch parking then walk toward the boat launch and follow the trail to the left (heading south) until you reach the Upper 900’s campground loop at which point you can follow the road (turn right) and walk until you find campsite 945.

Comments Off on Why I’m a fan of Pokemon Go

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Why I’m a fan of Pokemon Go

Category : Active Living

I recently heard a statistic: According to the Environmental Protection Agency (EPA), the average American spends 93% of their life indoors.


Kids spend an average of seven hours a day on screen-based entertainment media, according to the American Academy of Pediatrics, so there is little time left to get outside and play. Personally, I’d rather take a walk and skip searching for Pokemon. I walked around our neighborhood and Voyageur Park with my 14 year old and it isn’t exactly rigorous activity, but if “Sitting is the new Smoking” then Pokemon Go! is at least a step in the right direction (pun intended). So they combine screen time with walking around the neighborhood…it’s awesome.


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I missed the Pokemon craze back in the day…never traded a card, no idea who Picachu or any of the other Pokemon creatures were until my 14 year old started introducing them to me. If you haven’t played, ask someone who does to show you how it works. (Use their phone of course, why chew up your data?) It’s pretty cool to see those imaginary Pokemon creatures just standing on the sidewalk and there are Poke stops (these are places you can collect the balls you need to play). Most of these stops are associated with a sign or bench, so there are a lot of them at local parks. If you’ve noticed the incredible amount of foot traffic out along the Fox River Trail and on De Pere’s Riverwalk it’s thanks to the fact that every bench and sign out there is a stop!


Searching for Pokemon on De Pere's Riverwalk

Searching for Pokemon on De Pere’s Riverwalk


You can roll your eyes at the Pokemon craze, but if it gets people outside and moving then I am with Pokemon! Go Pokemon Go!


Yours in Health & Fitness, Karin

Comments Off on Avocado Toast

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Avocado Toast

Category : Healthy Eating

Who knew mashing avocado on toast was trendy? Certainly not me…I’ve been making avocado toast for years because it’s quick, easy, delicious and nutritious.

I was very surprised to learn from a client (who travels a whole lot more than I do) that avocado toast is “a thing” on both coasts and here in the mid-west we’re missing out!!  I accidentally invented avocado toast (for myself) years ago because it’s a great substitute for some less desirable condiments such as mayo or butter.

Please, don’t worry about how many calories are in an avocado. The health benefits of the avocado far outweigh any concern you may have about the fat content… it’s monounsaturated fat which is “heart healthy” plus a little fat goes a long way toward helping you feel full longer so you will actually consume less calories throughout the day.

What’s so great about avocado?

  • They have more potassium than bananas
  • They are high in monounsaturated oleic acid, a “heart healthy” fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.
  • A 100 gram (3.5 ounce) serving of avocado contains 7 grams of fiber, which is 27% of the recommended daily amount.
  • Numerous studies have shown that eating avocado can improve heart disease risk factors like Total, LDL and HDL cholesterol, as well as blood triglycerides.
  • Avocados are high in antioxidants, including Lutein and Zeaxanthin. These nutrients are very important for eye health and lower the risk of macular degeneration and cataracts.
  • They are rich in vitamins and minerals, such as B-vitamins, vitamin K, potassium, copper, vitamin E and vitamin C.
 
  • One of my favorite breakfasts...avocado and egg sandwich

    One of my favorite breakfasts…avocado and egg sandwich

Comments Off on Beat the Heat

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Beat the Heat

Category : Active Living, Healthy Eating

Is summer vacation and hot weather challenging your weight loss efforts?

Too Hot to Cook
  • It’s tempting to eat out when it’s too hot to cook If you do eat out, remember to eat reasonable portions and eat all your vegetables. Try to avoid fast food all together.
  • Eat fresh fruits and vegetables This is the BEST season for fresh produce…plus you don’t have cook it. Whether you visit a farmer’s market or stop by the salad bar enjoy delicious fruits and raw vegetables EVERY day. Remember, the USDA recommends 3 servings of fruit and 5 servings of vegetables daily.
  • Grill healthy foods Grilling out will keep your kitchen cool. Prepare veggies (zucchini, colorful peppers, onions, and mushrooms tossed in olive oil) in a grill basket. As for meat, stay away from the brats and burgers and opt for lean cuts of meat or fish.
  • Avoid traditional picnic food Chips, mayo-based “salads” (such as potato salad and coleslaw) and meat on a bun are not good choices. If you are invited to a “cookout” offer to bring a salad or fresh fruit.
Too Hot to Exercise
  • Drink Water Always a good idea…zero calories. Avoid drinking calories from soda, ice coffees, and sports drinks except as a special treat.
  • Workout indoors The great outdoors is usually a great option here in Wisconsin, however, if we’re experiencing a heat wave exercise indoors.
  • Stay cool in the pool Swim, chase your kids, walk in chest-high water or try deep water running for awesome low impact exercise.
  • Exercise early The sun is up early in the summer, but the couple of hours after sunrise are cool and quiet. A perfect way to beat the heat!
  • Get Acclimated If you know you will be participating in an event that will require you to exert yourself when it is hot outdoors it is best to exercise in the heat for short periods so that your body can adjust to it. For more information: http://www.acefitness.org/fitnessqanda/fitnessqanda_display.aspx?itemid=281
Heat Emergencies (from the American Red Cross) Generally, illnesses caused by overexposure to extreme temperatures are preventable. The easiest way to prevent illness caused by temperature extremes is to avoid being outside during the part of the day when temperatures are most extreme. The signals of heatstroke include:
  • Hot, red skin which can be dry, or moist from exercise
  • Changes in consciousness
  • Pulse is rapid,/weak
  • Breathing is rapid,/shallow
  • Vomiting
  • Body temperature is very high—sometimes as high as 106°F
What to do for heat stroke: Heatstroke is a life-threatening situation. If you suspect someone is suffering from heatstroke, call 9-1-1 or the local emergency number immediately:
  • Move the person to a cool place
  • Loosen tight clothing
  • Remove perspiration-soaked clothing
  • Apply cool, wet cloths to the skin
  • Fan the person
  • If conscious, give small amounts of cool water to drink*
  • Place the person on his or her side
  • Continue to cool the person by using ice or cold packs on the wrists, ankles, groin, neck and in the armpits
  • Continue to check breathing and circulation
 The signals of heat exhaustion include:
  • Cool, moist, pale, or flushed skin
  • Heavy sweating
  • Headache
  • Nausea
  • Dizziness
  • Exhaustion
  • Body temperature normal or below normal
What to do for heat exhaustion
  • Move the person to a cooler place
  • Remove or loosen tight clothing and apply cool, wet cloths, such as towels or sheets soaked in water
  • If the person is conscious, give him or her cool water to drink. Make sure the person drinks slowly. Give a half glass of cool water every 15 minutes*
  • Let the person rest in a comfortable position
  • Watch carefully for changes in his or her condition
 *Do not give liquids that contain alcohol or caffeine because they can cause further dehydration, making conditions worse. Ensure 9-1-1 or the local emergency number is called if the person refuses water, vomits or starts to lose consciousness.

Stay cool, stay fit and have great summer!

Yours in health & fitness,

Karin