Week 5: You Are Never too Old to be Healthy

April 30, 2018

Healthy Aging

           

 

Have you always thought that it’s inevitable, that as you age, your body and health will decline; you won’t be as strong and vigorous, you’ll have less energy and you’ll gain weight? All of this might be true, but you really do have a choice in the matter. According to Henry Lodge, M.D, co-author of the book Younger Next Year, “…there are three things,” he says. “Exercise. Nutrition. And commitment to people and causes that you care about. “ the biggest one- and the biggest change for most people- is exercise. It is the gold key to great health. You should exercise hard almost every day of your life. And do strength training, two of three of those six days. Exercise is the great key to aging.” “It’s much more important to exercise, regardless of what you weigh, and then learn to eat rationally… Quit eating the things you know are rotten for you like fast food and lots of fats and sweets. And eat of less of everything.” “Some 70 percent of premature death and aging is lifestyle- related. Heart attacks, strokes, the common cancers, diabetes, brittle bones, most falls, fractures, and serious injuries are primarily caused by the way we live. In our society this is a normal part of aging, but it doesn’t have to be- we’ve set the bar too low.”

           As you move through these 8 weeks with FitEx, know that you are on the right track. It is never too late to start getting younger next year. For the science behind aging and some motivation to help you along, read and/ or check Dr. Lodge’s book; https://www.youngernextyear.com/

 

 

Eat More Fruits and Vegetables; Fresh, Frozen, or Canned?-YES!

             By now, you should be getting your 5 cups of fruits and veggies every day. Have you wondered if the chooses you make are the best choices?

              If you are choosing a variety of fruits and vegetables, then you probably don’t need to

worry about what from your severing may take. Fresh produce is often thought to be of highest nutritional value, but that isn’t always the case. Canned fruits and vegetables are picked and packed at the peak of flavor and nutrition, and are often the best buy! However, if you are watching your sodium intake then you will want to pay attention to the amount of sodium of the label of canned vegetables.  Frozen fruits and vegetables are also harvested at the height of their nutritional value! They are convenient for consumers with storage capacity, and those needing just a single serving or a small amount to add to a recipe. You also need to consider the season when picking out your fruits and veggies! Different forms of fruits and vegetables may be the best choice at different times of the year.

              No matter what you choose, make sure that you get a variety of fruits and vegetables! With an emphasis on variety, you will reap benefits from each choice you make.

 

Recipe of the Week

     Vegetable Crescent Roll Pizza

            ~Ingredients:

  • 2 cans (8 oz each) of Pillsbury refrigerated crescent dinner rolls

  • 1 package (8 oz) of fat free cream cheese- softened

  • ½ cup sour cream

  • 1 teaspoon dried dill weed

  • 1/8 teaspoon garlic powder

  • ½ cup small fresh broccoli florets

  • 1/3 cup quartered cucumber slices

  • 1 plum (Roma) tomato, seeded, and chopped

  • ¼ cup  shredded carrot

   ~Instructions:

  1. Preheat oven to 375 °F

  2. Unroll both cans of dough; separate dough into 4 long rectangles. In an ungreased 15x10x1 inch pan, place the dough and press it along the bottom and up the sides of the pan to form a crust

  3. Bake the dough for 13 to 17 minutes, or until it is golden brown. Let the dough completely cool (»30 minutes) before you cover it with toppings

  4. While the dough is baking, mix the cream cheese, sour cream, dill and garlic powder in a small bowl until it is smooth. Spread the mixture over the crust and the top it off with veggies. You can serve it immediately or cover it, and place in in the fridge for an hour or two before serving. When you are ready to serve it, cut the pizza into 8 by 4 rows.

     Source: https://www.pillsbury.com/recipes/easy-crescent-veggie-pizza/4b2c60ae-69e5-4a1a-bed1-219a69cd4514

 

FitEx Fitness

             This week’s exercise: Mountain Climbers!

                Mountain climbers work your core and act as a burst of cardio! To do this exercise, come into a high plank pose and then bring one knee in to your chest, step back, and then alternate sides. Go as fast as slow as you want, can.  Try to do as many as you can in 30 second bouts!

 

               Exercise: You Heart’s Best Friend

                              “Exercise should be regarded as tribute to the heart”-Gene Tunney

                  Regular aerobic physical activity (cardio) increase your fitness level and capacity for exercise. It also plays a role in both primary and secondary prevention of a low level of HDL (“good”) cholesterol, and diabetes. Even moderately intense physical

 

activity, such as briskly walking, is beneficial when done regularly for a total of 30 minutes or longer most days of the week. Physical inactivity is a major risk factor for both heart disease and stroke, and is linked to cardiovascular mortality. Regular physical activity can help control blood lipid abnormalities, diabetes, and obesity. Aerobic physical activity can also help reduce blood pressure.  

                People who modify their behavior and start regular physical activity after suffering from a heart attack have better rates of survival and better quality of life, then patients who don’t. Healthy people- as well as many patients with cardiovascular disease- can improve their fitness and exercise performance with training.

 

Team Talk: “Community Awareness”

                              Have your teammates share ideas for fun physical activities you can do around your community. Check for local hiking areas, walking and biking paths, places to play volleyball or softball, gymnasiums, or even community centers. It may even be someone’s backyard or local park. Once you have a list, ask your team to vote on a group activity at one of the places and then go out for a couple of hours together over the weekend.

 

 FitEx and Beyond

                              Step 4:  Set “SMART” ( specific, measurable, attainable, relevant, time-bound) goal for physical activity for the 6 months following FitEx.

           

         We are on the downhill side of the 8- week FitEx Program. It is time to start thinking about what you are going to do to make sure you stick with your regular physical activity once FitEx is over. So far, we have provided 3 strategies to help you stick with exercise;

1.Written scheduling

2.Thought stopping

3.Rewarding yourself

            All of these skills should help you to be physically active BEYOND FITEX!

            Our scheduling procedure is based on setting short-term goals. Walking across Virginia is a medium- term goal for physical activity. This week we would like you to start thinking about your short, medium, and long-term goals for physical activity. Some people make participating in community fun runs or charity events their long-term goals. Community events provide several positive benefits; they are something to plan for, they bring people together, they benefit charities or foundations, and they can give you a cooperative or competitive feeling depending on what your looking for!

For any goal you set, the SMART principle is a useful guide. SMART goals are: Specific, Measurable, Adjustable, Realistic, and Time-based. A SMART goal could be; To do 5, 30 minute walks in the next week!

 

 

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