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.

Taxes filed?

on Tuesday, 23 April 2013. Posted in Doctor of Fitness

It’s April 23rd and you’ve (hopefully) filed your taxes by now.

Did you get a big, juicy tax return this year? Or get socked with a big, nasty amount to pay the IRS? Either way, if your job requires you complete a W-4 for your employer, it might be possible to reduce that number.

It’s pretty clear why you wouldn’t want to pay so much next year in a big lump sum, but you might be wondering why you would want to reduce your big, juicy tax return. After all, it’s like getting a fat bonus check, right?

Actually, when you have too much taxes withheld from your paycheck, you are giving the government money out of your pocket that they earn interest on... interest which they don’t share with you. If you adjust your withholding, you get more money in your paycheck that you can then save for a nest egg and earn the interest on yourself!

The IRS is so helpful, they have created a Withholding Calculator that you can use online for free. Check it out - get them to help you figure out what your withholding should really be. If you get less back, or pay less in April - you win, either way.

Here’s the Withholding Calculator -Calculator - try it out.

We’re always looking out for your financial health. And, of course, your physical health.

Keeping your kids safe while biking

Written by Dr. Lee Mancini on Tuesday, 05 March 2013. Posted in Fitness

Spring is right around the corner and kids can’t wait to get out on their bikes on the first sunny day. Depending on where you live, your children might already be out, buzzing around the neighborhood or riding to school.

Bicycling accidents are too frequent and nothing to mess around with. Here are some safety tips for you and your kids to think about:

Wear a helmet!

Your helmet should sit right above your eyebrows and be fastened tightly enough not to slip while you are riding. The best to buy? Make sure your child’s helmet (and yours) meets either the Consumer Product Safety Commission (CPSC) or Snell B-95 standards.

Teach your kids to be street smart:

"Eat your fruits and veggies"

Written by Dr. Lee Mancini on Tuesday, 26 February 2013. Posted in Sports Nutrition, Kids' Nutrition, Healthy Nutrition

You've likely heard this statement since childhood. Research shows why it is good advice:

Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.
Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.
Most fruits and vegetables are naturally low in fat and calories and are filling.

Want a guideline on how much fruits and veggies are right for you to eat every day? Check out this Fruits & Veggies Calculator:
http://www.cdc.gov/nutrition/everyone/fruitsvegetables/howmany.html

Simple ways to cut calories

Written by Dr. Lee Mancini on Tuesday, 29 January 2013. Posted in Sports Nutrition, Kids' Nutrition, Healthy Nutrition

Tips for adding more fruits and veggies

Breakfast: Start the Day Right

Substitute some spinach, onions, or mushrooms for one of the eggs or half of the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese.
Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries. You can still eat a full bowl, but with fewer calories.

Lighten Up Your Lunch

Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap, or burrito. The new version will fill you up with fewer calories than the original.
Add a cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers, in place of 2 ounces of the meat or 1 cup of noodles in your favorite broth-based soup.

Dinner

Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.
Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate.

How to Use Fruits and Vegetables to Help Manage Your Weight

Written by Dr. Lee Mancini on Tuesday, 22 January 2013. Posted in Kids' Nutrition, Healthy Nutrition

Fruits and vegetables are part of a well-balanced and healthy eating plan. There are many different ways to lose or maintain a healthy weight. Using more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy one. Helping control your weight is not the only benefit of eating more fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.

To lose weight, you must eat fewer calories than your body uses.

This doesn't necessarily mean that you have to eat less food. You can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories and are filling.

Next week, we’ll have tips on how to creatively use fruits and veggies to help you manage your weight, WITHOUT GOING HUNGRY!

Why Exercise?

Written by Dr. Lee Mancini on Tuesday, 15 January 2013. Posted in Fitness

Exercise and physical activity are good for just about everyone, including older adults. No matter your health and physical abilities, you can gain a lot by staying active. In fact, in most cases you have more to lose by not being active.

Here are just a few of the benefits. Exercise and physical activity:

Can help maintain and improve your physical strength and fitness.
Can help improve your ability to do the everyday things you want to do.
Can help improve your balance.
Can help manage and improve diseases like diabetes, heart disease, and osteoporosis.
Can help reduce feelings of depression and may improve mood and overall well-being.
May improve your ability to shift quickly between tasks, plan an activity, and ignore irrelevant information.

The key word in all these benefits is YOU — how fit and active you are now and how much effort you put into being active. To gain the most benefits, enjoy your exercise program, stay safe while you exercise, and be sure to eat a healthy diet, too!

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