Act Your Age!

My biggest pet peeve is when someone tells me they're 'getting old'.  It drives me nuts!  I realize we're all aging daily, but youth is such a gift! I say to those who are getting old: good luck with that...I refuse! 

I'm having such a good time I want to live forever!  Well, at least a long and HEALTHY life.  

The key word here, is HEALTHY.

There are so many diseases, ailments and setbacks as our growing population ages--we're living longer than ever before.  

Many preventative measures can be taken in our youth to prevent early onset of diseases that come with aging.

Let's consider some of these:

• Osteoporosis
• Arthritis
• Knee & Hip Replacements
• Dementia
• Diabetes
• Cancer
• Heart Disease
• High Blood Pressure
• High Cholesterol
• Depression
• Parkinson's
• Sarcopenia (muscle loss)

Studies show that these various conditions can be prevented.   Regular exercise is rated among the top 3 in prevention...and leisurely strolls may not be enough.  Vigorous activities such as jogging, swimming, bicycling, playing tennis, doing calisthenics or aerobics were said to be most effective in staving off such diseases as Parkinson's and Osteoporosis.  When we exercise, we are keeping our soft tissues oxygenated, and constantly regenerating.  Studies have also shown that humans lose musculature as we age.  In fact, more sedentary adults begin to lose muscle as early as their late-20's!!  In their 30's, the average person loses between .5%-1% of lean muscle mass per year...and by age 60 the rate of loss doubles!  My advice is to choose activities you enjoy and do them regularly.  Join an age-appropriate gym or hire a trainer who specializes in training mature adults and special populations.  Staying active is key, both mentally and physically.  My parents are in their 'golden years' (though they wouldn't describe them as 'golden' at all) and go to their local gym several times per week and get a discount on their health insurance.  Additionally, they work on crossword puzzles, travel and babysit their grandkids to keep their minds and bodies active.  

Below are some (but not all) ways we can help ourselves:

• Maintain a healthy weight
• Reduce salt intake
• Reduce stress
• Ingest vitamins & minerals, and healthy fats such as fish oils
• Avoid smoking and exposure to smoke
• Recognize sun safety-use sunscreen
• Eat colorful fruits & vegetables
• Reduce red meat & animal fats
• Reduce exposure to certain chemicals
• Know your family medical history
• Get screened regularly--annual physical exams are a must
• Eat diets high in fiber, avoid sugary & processed foods
• Reduce alcohol consumption
• Use your brain: keep learning!  Do crossword puzzles or take educational courses that are engaging

This list may seem like you can't have ANY fun, but a little preventative maintenance now will keep you having fun well into your 90's!   

We don’t stop playing because we grow old, we grow old because we stop playing!

-George Bernard Shaw

The Post-Wedding 15

Since getting married, I have put on a solid 4 pounds. 
Ouch.
In my line of work, weight gain can be a career killer.  I always want to look the part and feel my best, no matter what stage of life I find myself in.
So, I marched into my dietitian's office yesterday for a reality check.  Turns out I'm not alone in the weight-gain category:  most newlyweds pack on about 15 pounds during their first year of marriage!!  15?! 
How is this possible?!
Newlyweds want to put the new Cuisinart sitting on the counter to good use.  New wives try to show their husbands their cooking skills.  She eats as much as he does.  The goal of fitting into a little white dress is now behind them. The honeymoon at the beach is over.  Crash-dieting right before the wedding slowed down her metabolism significantly. 
For my part, I didn't lose a huge amount of weight before my wedding but since being back from our honeymoon, I have been so focused on other things I tend to miss workouts.  I have been celebrating with friends and eating rich foods.
I promise to be consistent with my new diet & exercise program and will keep you, dear reader, posted.

An Ode to Quinoa

Earlier this year, I kept a food log for my dietitian so I might lose a few pounds for my wedding.  I was getting sick of my usual brown rice-with-dinner and my body craved another grain to shake things up.
Enter Quinoa (pronounced keen-wa).

This grain originates from the ancient South American Inca culture, also known as the 'mother grain'.
I'm a huge fan for several reasons:

• Quinoa contains more high quality protein than any other grain: 6 grams per serving!
• It is a complete protein: it provides all essential amino acids
• A gluten-free food!  No more puffiness!
• It's filling but not heavy like pasta
• Quinoa is quick and easy to prepare: 10-15 minutes and dinner's done!

Typically, I make my quinoa following the basic cooking instructions on the box except substitute water with vegetable broth to give it some zest and added flavor.  I use quinoa as a side-dish with baked fish and steamed vegetables for an amazing meal!