Healthy Aging Association News

Mindful Eating

11/4/2020

Kaiser Permanente reminds us of the importance of mindful eating in their "What Does Healthy Eating Mean to You?" article. Many of us find ourselves rushing through life at times, whether we are meeting a friend or family member, are involved with a volunteer group or club, or keeping ourselves busy around the home. When you make meals for yourself and/or others do you rush through the meal without fully enjoying it? Do you take the time to truly appreciate the food and those who prepared it? Keep these helpful tips in mind to help you be more mindful of your eating habits and make healthy choices for your diet:

Before eating, ask yourself if you are actually hungry.
If you're bored, sad or stressed do you find yourself turning to food? Try another activity like going for a walk, reading a book, or calling a friend.
Ask you eat, take small bites to savor the flavors and aromas. Be grateful for the nutrients and energy the food brings you.
Listen to your body while eating and stop when you are satisfied.

Written by Jessica Shupp Enes, B.A.
For more healthy living tips visit kp.org/healthyweight or contact your local Kaiser Permanente Health Education Center.
Image from the https://blog.cdphp.com/healthy-living/4-simple-mindful-eating-tips/

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Let's Get Cooking!

10/27/2020

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Making healthy choices for our meals can make a huge difference in our lives as we age. Healthy eating can strengthen our immune system, improve how we feel, and help us manage our overall well-being. When we practice a healthy lifestyle we obtain nutrients our body needs, maintain healthy weight, reduce the risk of chronic diseases (high blood pressure, diabetes, hypertension and heart disease), and boosts energy levels.

Healthy Aging Association is now offering Nutrition Workshops from the Food Smarts program. These classes meet once a week for 5 weeks on Zoom and discuss various nutrition topics, strategies for healthy eating and recipes to try at home. These classes not only broaden our own personal thinking about nutrition, but they allow participants to discuss topics amongst each other and take part in fun activities and demonstrations.

To join in the classes Healthy Aging Association is offering you can call our office at (209)525-4670 or email us at healthy.aging2000@gmail.com to register today!

Written By: Jessica Shupp Enes
Source: https://www.choosemyplate.gov/browse-by-audience/view-all-audiences/adults/older-adults
https://eatfresh.org/
https://www.leahspantry.org/what-we-offer/cultivate-nourished-communities/food-smarts-curriculum/

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WALK A S.T.E.P.S. SAFE WALKING ROUTE

8/31/2020

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Walking is the easiest exercise to help you start moving during the COVID-19 Pandemic. Walking outside, keeping a safe distance from others and wearing a mask can keep you safe. S.T.E.P.S Walking Routes for Modesto, Patterson and Ceres are mapped out routes so you can easily track your miles. These routes are available complete with directions, map, and other helpful walking tips. Please call (209) 525-4670 and we will mail you the map of your choice.
Please be aware due to COVID-19 safety protocol, the Senior Centers that are listed on the maps may be closed.
Also, before you start your walk check the air quality index on your phone or computer to ensure the best outside experience!

Written by: Erlinda Bourcier

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Summer Energy Saving Tips

8/5/2020

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Consider a range of appliances to cook with during these hot summer months. Not only will this help to not heat up your whole house, but they can also be great options for cooking in small spaces or when cooking for one.

A slow cooker, or crock-pot, uses very low heat to cook food slowly. It can be left alone for hours and uses less energy than many other appliances.
- Great for soups, stews, tough meat or dried beans.
A rice cooker uses medium heat to steam food. It works faster than a slow cooker. For safety it shuts off automatically and has no exposed heat source.
- Great for grain or bean dishes, soups, stews, or steamed foods.
A toaster oven is a very small oven. This option is more energy efficient than a stove for cooking small items and is great for small spaces.
- Great for sandwiches, pizza, or reheating small items.
An electric skillet works like a skillet on a stovetop. This appliance is great for cooking small items and is safer than a hot plate.
- Great for eggs, stir fries or whole grain pancakes.
A microwave cooks food very quickly and is great for small spaces.
- Great for thawing, hot beverages, steaming items, ready-to-heat foods, and leftovers.

For more energy saving tips during the summer months visit pge.com or join Healthy Aging Association’s 5-Week Nutrition Class from Leah's Pantry to learn more about cooking with these appliances.

Written by Jessica Shupp Enes, Fitness Program Coordinator
Sources: https://www.pge.com
https://www.leahspantry.org/

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Think Positive Thoughts

6/25/2020

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Did you know there are many mental and emotional health benefits of walking? Whether you are walking indoors, or outside walking can have many positive impacts on our mental and emotional states.

Walking can be a form of relaxation to clear the mind and focus better.
Walking can relieve feeling of anxiety or depression you may be experiencing especially with the unknowns of this time.
Walking can help you sleep better or improve your sleep quality.
Walking can make you more creative and allow you to refresh the mind especially if you are doing a lot of concentrating.

Our mental health, along with our physical health, is very important to our overall well-being. Here are some ways to keep your mental health in check and perform self-care:

Take breaks from watching, reading, or listening to news stories.
Make time to unwind and try activities you enjoy.
Connect with others by making phone calls or Facetime family to maintain healthy relationships and build a strong support system.
Take care of your body – Try to eat healthy well-balanced meals, exercise regularly, take deep breaths, stretch and get plenty of sleep.
Seek help when needed– If distress impacts activities of your daily life for several days or weeks, talk to a clergy member, counselor, or doctor, or contact the SAMHSA helpline at 1-800-985-5990.

For more information on Coping with Stress and Taking Care of Your Emotional Health visit the CDC website www.cdc.gov

Written by Jessica Shupp Enes, Fitness Program Coordinator
Resource: https://www.cdc.gov/mentalhealth/
Image: https://postbuck.com/walking-and-jogging-for-the-elderly-people/

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Healthy Eating for Life!

5/11/2020

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As we age, having good nutrition plays a vital role in our overall well-being. Making sure we are getting the vitamins and nutrients our bodies need helps to give us the energy we need to go about our normal day, build up our immune system to fight infection and other diseases, and have strong skin and bones, to name a few benefits. There may be challenges we face to be able to eat healthy and get the nutritious food our bodies need.

The National Institute on Aging advises us, "Different foods in each food group have different nutrients. Picking an assortment within every food group throughout the week will help you get many nutrients. For example, choose seafood instead of meat twice a week. The variety of foods will make your meals more interesting, too." EatFresh.org remind us of the importance of making sure our plate is colorful with a variety of fruits and vegetables, this is also a great resource to find new recipes to try!

EatFresh.org has come up with a Mini Course to "boost your nutrition, cooking and healthy living knowledge". Take this fun course to learn more ways you can eat healthy, save money, and cook easy, tasty meals.

Written by Jessica Shupp-Enes, Fitness Program Coordinator
Source:https://eatfresh.org/eatfreshorg-mini-course
https://www.nia.nih.gov/health/vitamins-and-minerals

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Outside Awareness

4/30/2020

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Falls can happen in and around the home amid our daily routine. With the weather warming up and our desire to get some sunshine on your face, here are some tips to help prevent falls outdoors when walking to stay active, doing yard work, or running errands.

Be aware of where and when you walk

Walk in areas with plenty of lighting, especially in the evening.
Be aware of your surroundings, such as, fallen leaves, tree roots, cracks in the sidewalk, curbs, holes, and uneven sidewalk.
Hold hand rails and move slowly when climbing stairs.
Be cautious during and after stormy weather. Rain can make any surface slippery.
Walk in crosswalks and use curb cuts or ramps when crossing the street.
Remember to wear correct eye wear when walking. Wear bifocals or reading glasses on bright days to reduce glare.

Some additional reminders to maintain walking distance during this time:

Stay 6 feet away from people on the sidewalk.
When preparing to pass someone be vigilant about moving feet away rather than inches, like we were used to.
We may need to get off the sidewalk entirely to let someone pass.
Remember the grass can be an uneven surface and cause a fall.
Find a time when not a lot of neighbors are out walking.
Cross the street on the other side of the road.
Single file line if walking with a family member from the same household.

While there may be more challenges to getting in our steps during this "stay at home" order we hope these tips will help you prevent a fall from occurring and encourage you if you choose to take a walk outdoors. For more tips on preventing falls visit the Stopfalls.org website.

Written by Jessica Shupp-Enes, Fitness Program Coordinator
Resources: http://stopfalls.org/
Image:https://www.sfexaminer.com/features/whos-to-blame-for-an-uneven-sidewalk/

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Snack Time Made Easy

4/9/2020

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If you are a snack-er, being home at this time may come with its own added challenges to limit the amount of snacks you have in a day. MyPlate MyWins has come up with some simple steps to "Hack Your Snacks" while remaining healthy and keep you moving toward your nutrition goals.

Build your own snacks such as trail mix to allow you to customize your snack to your liking.
Pre-portion snacks in baggies to save time and avoid overeating.
Combine food groups for a snack - yogurt with fruit or apples with peanut butter.
Keep your snacks colorful by trying raw vegetables with dip to take in more vitamins.

Another helpful resource for making your own snacks or trying new recipes can be by visiting eatfresh.org for snack recipes like smoothies, dips, wraps, trail mix, and more!

Written by Jessica Shupp-Enes, Fitness Program Coordinator
Resources: https://www.choosemyplate.gov/myplate-mywins-tips-hacking-your-snacks-0
https://eatfresh.org/recipe/filter-meal-type/snacks-7
Image: https://foreignpolicyi.org/the-best-healthy-snacks/

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A Positive Mindset to Complete Goals

9/3/2019

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With the start of the new month, it is a good idea to let go of some unhealthy habits and start fresh. A positive mindset is one of the best tools for completing your goals, whether it is big or small. So where to start? Below is a summary of 5 unhealthy habits to avoid, and as you read, think about which ones are most common for you.

1. "Should-ing"
Using the word "should" encourages the mind to associate the activity being done with a chore (i.e. I should go on a walk, I should pay my bills, etc). Ideally, the mind should choose or desire to do the activity because it has a positive reinforcement. A great way to accomplish activities is by using "If,Then" statements (i.e. "If I go on a walk, then I will feel better" or "If I pay my bills now, then I can relax and not stress as much.")

2. Making Excuses
When we make excuses in the present, it really ends up negatively impacting us in the future. Not only does the habit of making excuses foster other uhealthy habits, but it also limits us from being truly honest with ourselves.

3. Excessive Sitting
Have you evaluated recently how much you sit? Having a sedentary lifestyle is extremely common throughout all ages and can have many negative impacts. If you have a hard time walking long periods of time, try to take a 10 minute walk every hour.

4. Focusing on the Past
While it is good to evaluate what has been done in the past, focusing too much can hold us back from moving forward. Everyday is a new day, a new chance to be a better you.

5. "I'll Start Tommorrow"
Likewise, we can focus on our future the same way we do our past. While you should have the steps to achieve your goal, the path has to start somewhere. We are all only guarenteed the present, therefore it is the best time to start.

Written by Joanna Wong, B.A. , Health Educator
Resource:
Image from: https://sites.dartmouth.edu/learning/2017/05/18/understanding-the-growth-mindset/

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Water Infusion

7/11/2019

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This summer, to quench your thirst try to drink options that contain less sugar like water! Water is a wonderful alternative to sugar sweetened beverages especially if you add different fruits or herbs.
Next time you grab a glass of water try to add thin slices of lemon, lime, orange, grapefruit, cucumber, apple, berries, melon, pineapple or fresh ginger.
You could even try adding fresh whole leaves or sprigs of mint, basil, rosemary or parsley.
Stay hydrated this summer by giving these flavors a try!

Source: Leah's Pantry
Image from:
https://www.culinaryhill.com/8-infused-water-recipes/

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<<Previous

Healthy Aging
Updates & Posts

Mindful Eating

Let's Get Cooking!

WALK A S.T.E.P.S. SAFE WALKING ROUTE

Summer Energy Saving Tips

Think Positive Thoughts

Healthy Eating for Life!

Outside Awareness

Snack Time Made Easy

A Positive Mindset to Complete Goals

Water Infusion

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Healthy Aging ​Updates & Posts

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Healthy Aging
Updates & Posts