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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.

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.

Summer Hydration

on Tuesday, 30 July 2019. Posted in Doctor of Fitness

It’s summer! The grass is green, the sun is bright and the air is warm. In fact the air is really warm. And that sun…

Yes, summer is a great time to get out and have some fun. It’s also easy to suffer from heatstroke if you’re not careful. Keeping yourself hydrated is your best defense, so here are some tips to make it happen:

Avoid alcohol and caffeine. Sure, there’s nothing more inviting than a cold beer on a hot day, but alcohol can leave you feeling more dehydrated, not less. The same goes for caffeine, which acts as a diuretic, meaning you’re going to be going to the bathroom more often and losing more fluids.

Check your urine. Sure, the color of your pee might not be the most exciting thing to think about, but the color can tell whether you’re becoming overheated. Urine should be pale yellow and clear. If it’s darker, you could be dehydrated.

Adjust your exercise routine. Working out is a great way to stay healthy, but make sure you take the conditions into account. Do your routine in the early morning or evening when it’s cooler. You can get more work in and inflict less stress on your body.

Drink lots of water. You already know that sweating is the body’s primary way of cooling itself and when you sweat you lose water. It may surprise you how much though. For example during a typical summer training workout, football players can lose as much as five pounds from sweating. Even if your plans for the day aren’t so rigorous, make sure to drink plenty of water and take frequent water breaks.

Summer is here, and there’s no reason not to hit the great outdoors. Use these tips to keep you going strong all season long.

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