Food & Fitness After 50: A Deep Dive into Water Aerobics

If you are looking for a non-impact activity that provides all the components of fitness…cardiovascular, muscle strength and endurance, and flexibility, then water aerobics might be for you. And, bonus points for the cooling water in the pool as a great antidote to summer heat and humidity.

Water Aerobics is not Playing, but it is Fun

Sue Ellen
Suellen leading water aerobics

If you think that those folks in the pool are just playing, think again. “Water aerobics is a full body workout,” says Suellen, who at age 73 teaches classes throughout the summer, sometimes as many as five classes a week. Suellen has been an avid exerciser since the early 1980s when she and her friends donned leotards and did Jazzercise until she found water aerobics. “I’ve had lower back problems since I was a teen and the jarring impact of land-based exercise could make my back issues worse and put me out of commission for over a week,” says Suellen. So, she switched to water-based exercise and liked it so much she became a certified water aerobics instructor. “I never planned to be an instructor, but another instructor encouraged me and a friend to take the YMCA-based training and the rest is history.” The certification “wasn’t easy, but I learned CPR, water fitness, and both classroom and in-the-pool exams made me a competent instructor with more confidence,” says Suellen.

The benefits of water aerobics are many:

  • It promotes gains in muscle strength.“The resistance of the water makes an ideal environment to build muscle and there are many ways to change moves to make them more challenging as strength builds,” notes Suellen.
  • It is beneficial in treating osteoarthritis of knee and hip joints. Many people associate water aerobics with exercise for people with arthritis and for good reason. Your body weight is reduced by about 90% from the buoyancy of the water thereby reducing stress on weight-bearing joints. 
  • It is a welcoming environment for those who have been sedentary, who are overweight, or who have chronic disease. “We have all levels of fitness in a typical water aerobics class from those who are very fit to those who have chronic conditions, like rheumatoid arthritis, who find exercise difficult. Suellen always tells her students, to keep three things in mind during any class when they find movement difficult…slow it down, make smaller moves, and substitute an easier move.”
  • Many people choose water aerobics when rehabbing from an injury or surgery. Cathy, a regular in Suellen’s class, told me she was “looking for an exercise class that she could do after she finished physical therapy for knee replacement surgery. I found water aerobics to be of great benefit in strengthening my knee and I think it helped me get back to land-based aerobics more quickly, but I still do water aerobics because I love it!”

ThinkstockPhotos-480904565Suellen says that water aerobics follows the same format as other hour-long aerobics classes, “we start with a warm up of stretching exercises, and then spend most of the time on cardio, followed by a cool down. We use Styrofoam buoys for resistance exercise, and just like weights you use in the gym, these come in different “weights,” so we can increase resistance.”

Can Water Based Exercise Improve Bone Health

Water aerobics can help with bone health but is not as good as land-based exercise to strengthen bone, something Suellen found out when her doctor told her bone density was low. Suellen is working with a personal trainer who is knowledgeable about working with older adults with health issues. (I know this first hand, as I also worked with David when I had hip problems, for more on the benefits of working with a personal trainer, click here.)

Always a Teacher

Water aerobics
Class at YMCA, photo credit Bill Powell

Suellen taught 7th grade math for 29 years before she retired, but she sneaks some math lessons into her water aerobics classes now and then. “I’ll ask them to identify north, east, west, and south while we are in the pool and them ask them how that relates to the numbers on a compass, I guess once a math teacher, always a math teacher!” She loves the reactions she gets from the people who come to her class, “we have several people in their eighties who are regulars and they enjoy the exercise, but they really like the social aspects and the fun of the class.”

Tips for Optimal Aging

When I asked Suellen to identify the top three ways to optimal aging, not surprisingly, her first response was “move, move, move!” “My dad played golf at the age of 94 and moving is what keeps us all going.”

The second tip is to stay socially connected. It could be through an exercise class, volunteer activities, church groups, or as Suellen puts it, “anything that gets people going, gets them up, gets them dressed, and gets them out of the house so they develop a social connection to the place and to the people.” She works at getting to know the people in her class and “making them feel more comfortable about participating and looking forward to coming back is what matters.”

And, lastly, she said, “laughter, having fun and laughing during exercise is so rewarding, we laugh with each other and they laugh at me when I mess up, and that’s OK because it keeps us all laughing, having fun, and moving!”

For more information on eating well, moving well, and being well check out Food & Fitness After 50.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.

 

Food & Fitness After 50: The Benefits of Tai Chi

My friend Bonne asked about the health benefits of Tai Chi for older adults, so I was thrilled to meet Chris Cinnamon, owner and head instructor of Chicago Tai Chi.™ I met Chris, an American College of Sports Medicine (ACSM) certified exercise physiologist, at the ACSM Health & Fitness Summit and we struck up a conversation about Tai Chi. I knew I had met the perfect person to help me understand and explain the benefits of this ancient martial art to my Food and Fitness After 50 friends.

From Navy Flier to Lawyer to Tai Chi Practitioner

Capitol reef single whip 3 (1)
Chris practicing Tai Chi in Utah

Chris, age 59, is also an example of someone who eats well, moves well, and practices what it takes to be well, but his journey was a winding road that led him to his current path. After college, Chris joined the Navy where he flew carrier-based fighter jets. After his stint in the military he attended the University of Michigan Law School and had a successful law practice for over 20 years. As managing partner of a busy firm, it dawned on him that the “intensity and volume of work endemic to the law profession was shortening my life,” said Chris. That examination of his life while in his mid-40s made him map out a new plan. Athletic and a competitive martial artist, he discovered Tai Chi as “softer martial art.” So, he began training with a high-level Tai Chi Master. After the first week he knew that this was the right direction for his life.

As he transitioned out of law and into his new life, he decided to go back to school to get a graduate degree in exercise physiology to better understand the science behind movement and exercise. It was also a way to bridge the difference between Western and Eastern perspectives in promoting health and wellness.

Chicago Tai Chi

Founding Chicago Tai Chi was certainly “an unconventional step for a lawyer but it felt deeply right for me,” says Chris. He started his school as an experiment with just a few classes but in 8 years has grown it into the leading Tai Chi school in Chicago. “I teach 12 to 14 classes a week, see private clients for individual sessions, lead workshops, and manage a growing business. It’s hard work at times, but very meaningful and exciting.” With a total of three instructors, they have over 150 students attending classes, online trainings, and workshops.

Understanding Tai Chi

Tai chiWhen asked to explain Tai Chi to the uninitiated, Chris puts it this way. “I describe Tai Chi as a sophisticated exercise system.  Tai Chi originated as a martial art in China over 600 years ago. Introduced in the U.S. about 60 years ago, Tai Chi is mainly performed today as a health practice. It is a low impact, yet powerful whole-body exercise.” The benefits are many, “Tai Chi works the muscles, all connective tissues including fascia, the joints, the spine, and the nervous system.” Chris describes how, unlike many forms of exercise, Tai Chi works the entire body, even internal organs. “By performing smooth, fluid Tai Chi movements in increasingly connected ways, you work more than just muscles and the cardiovascular system, you intentionally work internal organs, like the kidney, liver, spleen, and digestive tract with gentle compressing and releasing motions. This promotes circulation of fluids, motility of tissue, and healthy functioning of organs. Healthy organs support healthy aging.”

When I asked Chris the difference between yoga and Tai Chi he described “yoga is a practice that assumes positions and holds them to stretch muscles and other tissues. Tai Chi is almost the opposite, you relax to stretch. The more you release tension, the more the tissues relax and elongate.”

“I have had extensive training in Tai Chi, Qigong, Meditation and related practices, some of which may seem esoteric.  My background helps me explain the health benefits of Tai Chi from a Western exercise science perspective. My clients and students find that really helpful,” says Chris.

The Health Benefits of Tai Chi

benefits-of-tai-chi-exercisesA recent review of research of the health benefits of Tai Chi reveals that the strongest evidence is for reducing fall risk and reducing pain from knee osteoarthritis. Evidence is also growing, but not conclusive for enhancing cognitive function, as well as many other health conditions.

Reducing fall risk is a critical for an aging population. A recent report in JAMA (Journal of the American Medical Association) cites falls as “major epidemic” for older Americans. One in three persons over the age of 65 falls every year and falls can be life threatening. Broken hips, knees or ankles can mark the start of downward cycle of hospitalization, loss of independence, and lasting effects on both physical and mental health.

Several studies have shown that practicing tai chi helps reduce fall risk. Chris describes Tai Chi as a great exercise to combat all the things that contribute to falling. “Tai Chi can make you more stable and secure in your gait by strengthening leg muscles, which in turn makes you more confident in your abilities to move through space. I’ve seen clients get stronger after about 6 to 8 weeks of Tai Chi practice.”

Tai Chi is also a great exercise for those with knee osteoarthritis. Many people with knee pain stop exercising and Tai Chi can be great way for someone who has been sedentary, deconditioned, or overweight to begin exercising. “Tai Chi works the weight bearing joints and the gentle movement can help alleviate pain,” reports Chris.

From personal observation based on his 8 years of watching clients transform, Chris says “the emphasis on relaxing in Tai Chi has mental and emotional benefits. It calms the mind and helps people learn to cope with stress. My students and clients frequently report being less upset and reactive to stressful situations.”

Chris also shared a story of a long-time student who was practicing Tai Chi at home. Her husband observed her and remarked how graceful she looked. The woman was thrilled, no one had ever called her graceful before. That didn’t surprise Chris, “the neurological connections made in practicing Tai Chi lead to fluid, graceful movement.”

Getting started

older-adults-tai-chi-outside-e1505160556655I asked Chris how someone could get started in Tai Chi and what to look for in an instructor or class. “I suggest monitoring a class to learn about the instructor and students. Ask the instructor about his or her training and experience. And, the bottom line of any class, it should be convenient and enjoyable.” Chris offers a series of online courses and that is a good place to start if Tai Chi instruction is not available where you live. (Click here to learn more about the online courses.)

Advice for aging well

We closed our conversation by reviewing the three pieces of advice that Chris gives for optimal aging.

#1. Move more. “The research is overwhelming that activity reduces the risk of chronic disease. It doesn’t matter what you do, just move and get strong.”

#2. Pursue a practice that calms emotions and settles the mind. “High stress adversely affects health, and exercises like Tai Chi that emphasize relaxing and calming the mind can help with the mental side of life.”

#3. Eat well. “Get the advice of a qualified nutritionist.” Or in other words, don’t fall for the fads or diet du jour and learn to eat healthfully and with enjoyment.

I encourage you to visit Chicago Tai Chi™ website and follow Chris’ blog at this link.

For more information on eating well, moving well, and being well, check out Food & Fitness After 50.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.

Food & Fitness After 50: Should We Walk and Chew Gum at the Same Time?

This week, Dr. Bob Murray asks the question, “should we walk and chew gum at the same time?” It may sound humorous, but he presents some research that may have you grabbing for some gum at the grocery store checkout line! Thanks for your insights, Dr. Bob!

Gum chewingFrom the often-quirky world of science comes a study from Japan that reported increased fat burning in research subjects who chewed gum while they walked. Evidently, there is somewhat of a minor fixation in Japan on chewing as reflected by a Japanese government program called Kamingu 30 that encourages people to chew each bite of food 30 times before swallowing in an attempt to slow eating speed and thereby help combat increasing obesity in Japan.  It turns out that chewing gum stimulates our nervous system in ways that might increase the calories we burn during exercise. (The idea of chewing each bite of food a prescribed number of times hearkens back to Horace Fletcher, American health food enthusiast of the Victorian era. Horace, nicknamed “the great masticator,” believed that each bite of food should be chewed 100 times until it is liquefied before swallowing…even liquids were to be “chewed!”)

person_holding_chewing_gum_chewing_gum_and_IBSIn fact, a study published in 2018 showed that chewing gum while walking increased heart rate, calories burned, and the distance walked, so the same group of scientists followed up with a study that added other measures to get a more complete understanding of how gum chewing while walking might benefit weight control.  Fifteen healthy volunteers (10 male, 5 female), ages 27-58, completed two exercise sessions, both requiring them to walk at their own pace for 15 minutes on an indoor track.  During one session, the subjects chewed two pieces of gum throughout their walk.  During another session, they chewed and swallowed a tablet containing the same ingredients but without the gum portion.

In both sessions, the subjects wore heart rate monitors and other equipment that allowed the researchers to measure their energy (calorie) expenditure along with other measures such as step count, distance, and fat oxidation (fat burning).

The results were similar to that of the first study: when the subjects chewed gum while walking, they walked faster, took more steps, had higher heart rates, and burned more calories and more fat.  The differences were small but statistically meaningful.  The researchers speculated that the differences they found could positively affect weight control when the results were extrapolated over months of normal daily walking.  Scientific speculation of this sort often doesn’t pan out as predicted, but in this case, chewing gum while walking is not likely to cause any harm and might possibly add up to a meaningful calorie-burn over time. Other studies have shown that chewing gum reduces the number of calorie consumed at meals and increases the number of calories burned when gum is chewed after meals.

There are thousands of published studies on the effects of gum chewing.  It turns out that chewing gum is a simple way to help restore intestinal function after C-Sections and colorectal surgery.

Sugar-free gum aids dental health by stimulating saliva and remineralizing tooth enamel. Gum chewing also helps lower psychological stress.

It improves alertness (maybe that is why we’re seeing more pro golfers chew gum during tournaments?)

 92545738-56b007375f9b58b7d01f92dbNone of these results leads to the conclusion that we’d all be thin if we only chewed more gum.  The moral to this story is that there are little things we can do each day to help us burn more calories.  Sitting less, fidgeting when we do sit, moving more whenever possible, portion control at meals, staying hydrated, eating more fiber, and yes, chewing gum while walking can all add to managing our daily energy (calorie) input and output.

To learn more about eating well, moving well, and being well check out our book 

Food & Fitness After 50.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.

 

 

 

 

 

 

Food & Fitness After 50: Uncured Bacon, Must be Healthy, Right?

Uncured baconHave you noticed the words, “uncured” “all natural,” and “no nitrates or nitrites added” on packages of bacon, hot dogs, sausage, or deli meats? The packaging usually conveys other messages, such as “made from pork raised without added hormones,” which is utterly meaningless as hormones are not allowed in raising hogs. (When you see a “no hormones added” claim on the label it is supposed to followed by this statement: “Federal regulations prohibit the use of hormones.” But, it is often in small print and hard to read!)

Why process meat at all?

But, let’s get back to the “uncured” part of the story. “We all want and expect our food to be safe,” says Dr. Jeff Sindelar, Associate Professor in the Department of Animal Science at the University of Wisconsin. Modern meat processing “is done with purpose, is more refined and effective than it was in the past,” he adds. To ensure the safety of products like bacon or hot dogs, they are cured with a sodium-based compound. “Salt curing has been around since the Chinese preserved fish as far back as 3500 BC and salting is a simple, effective way to decrease water activity in meat to stop microbial growth,” according to Dr. Sindelar. But, if you’ve ever eaten salt-cured meat, like country ham, your mouth will pucker from the high salt content and you’ll be reaching for gallons of water to quench your thirst.

Today, curing meat involves the use of sodium nitrate and sodium nitrite. Whereas in the past, salt concentrations of 4-5% were used to cure meats, today it has been reduced to about 1.5 to 1.75% with the use of sodium-based compounds. “Nitrate is chemically stable, so it must be converted to the active form, nitrite. Sodium nitrite can be found in both purified and natural forms, but the outcome is the same; to give cured meat its distinctive color, to impart flavor, to halt the growth of microbes, like Clostridium botulinum, and to act as an antioxidant,” says Dr. Sindelar. (Fun fact discovered in an article written by Dr. Sindelar and colleagues, nitrite is the chemical that inhibited the growth of Clostridium botulinum, a name given to the Latin word for sausage, “botulus,” because of the relationship between the microbe and poisoning from sausage.)

Chemophobia

Fast forward to 2019 and consumers are fearful of chemicals and especially food additives with hard to pronounce names. You’ve probably heard people say things like, “in our grandmother’s day they didn’t eat food with additives, so we shouldn’t either.”  First, that statement probably isn’t true and second, food additives make our food safer than in grandma’s time. And, there’s the where the disconnect comes in. “Consumers are equally fearful of food-borne illnesses and food additives, like nitrate and nitrite, yet the additives are key in helping keep us safe from food poisoning,” says Dr. Sindelar.  Another part of the nitrate and nitrite story, as mentioned above, is that nitrate and nitrite can be found in both purified and naturally occurring forms. It’s like vitamin C; you can get a naturally-occurring form from an orange or a purified form in a vitamin pill, but it is chemically the same compound, ascorbic acid, and your body treats it the same. Today we drink beet root juice for its health benefits, chief among them, dietary nitrite! The nitrite is converted in the body to nitric oxide or NO, a signaling molecule that helps regulate muscle blood flow with cardiovascular health and blood pressure lowering as the most promising health benefits.

Cancer Connection?

But what about an increased cancer risk with nitrate and nitrites, I’m often asked? “Sodium nitrate or nitrite by themselves are not cancer causing,” says Dr. Sindelar. The reason they have the reputation is that they can interact with other compounds in foods or during cooking, like certain amino acids (the building blocks of protein) when cooked over high heat (like frying bacon or sausage) to form compounds called nitrosamines. Nitrosamines were identified as carcinogenic before a better understanding of the role of nitrites in producing nitric oxide, which acts in a positive way in the body. And, Dr. Sindlear adds, “the carcinogenicity of nitrosamines is identified only in mice studies, not human studies.”

What is uncured meat?

So, let’s circle back to uncured, what does that mean? Celery and celery powder contain nitrites and are used in the same concentrations as purified nitrites to cure meats. But, because they come from a “natural” versus a purified form, they can be labelled as “uncured.” (A quirk in the food laws, according to Dr. Sindelar). All uncured really means is that it contains no purified sodium nitrate or nitrite, but the meats are still processed and still imparts the same qualities as to taste, appearance, and food safety. However, many see the “uncured” label and automatically see a halo of health hovering over the food.

To be clear, uncured bacon is still bacon. It is still about 40% saturated fat, and yes, it has a delicious flavor! Dietitians classify bacon as a fat, not a protein-rich food. If you enjoy the occasional slice of bacon or use a strip or two to flavor a dish, go for it. My concern is that people think bacon is “healthier” when it is uncured. Let’s get that clear…it is not.

caffeine mugIt might be helpful to remember that all foods are made of chemicals. Instead of fearing our food, let’s embrace balance in what we eat and remember that our food is made safer, convenient, and affordable to with today’s food processing. Scaring us about chemicals in our food may make for good clickbait, but I for one could not get through the day without my morning dose of 1,3,7-trimethylxanthine or the chemical name for caffeine. And, as if that isn’t enough, I also enjoy a food made of 12% sugar, glutamic acid, aspartic acid, histidine, proline, palmitic acid, linoleic acid, myristic acid, phytosterols, oxalic acid, tocopherol and hexonate or simply put, a banana.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.

Food & Fitness After 50: What do you want to know about seafood, salmon and fish oil supplements?

I’ve published over 150 blog posts on this site but today I’m asking YOU to help me on what you most want to know on all things seafood. I want to know your questions about fish!

In less than one month I will be on 7-day immersion trip to Alaska to learn all about salmon and seafood. The trip is build on 4 pillars of education, fishing, Alaska, and fellowship.

Fish oil pillsI’m preparing my list of questions, but I want to know what is of most interest to you so I can write about any or all of the following:

  • Wild-caught vs. farm-raised salmon nutritional differences
  • Seafood sustainability
  • Fresh, frozen, or canned salmon? Which is best?
  • How to choose a fish oil supplement
  • Which fish is the richest on omega-3 fatty acids?
  • Does the preparation method (frying vs. grilling) alter the good fats?

t_500x300So, please hit me up with your questions and I promise to come back with great information, amazing photos, and some interesting tales of being on a trawler in Bristol Bay (think “Deadliest Catch,” on second thought, I hope not too dangerous), sport fishing, touring the world’s largest floating seafood plant, hiking in Katmai National Park to watch bears catching salmon, and much more.

You can send questions by commenting at the bottom of this post, by email at chrisrosenbloom@gmail.com or on twitter @chrisrosenbloom

Stay tuned……

Oncorhynchus_nerka-1-e1418334906508

Food & Fitness After 50: Keep Food Safe This Summer

food safetyHow many of you enjoyed a cookout over the Memorial Day weekend? With summer right around the corner, grilling becomes even more popular. But, how many of you know that much of what you do to protect yourself, family, and friends from food poisoning begins and ends with what you do in your own kitchen? Food poisoning is more prevalent in the summer because bacteria multiply fast when the weather is warm and cooking outdoors means many food safety rules are view as suggestions that are easily ignored.

Food recalls seem to be everyday news, with the latest being 62,000 pounds of ground beef recalled and when you hear about these recalls it means that our food safety system is working. But, no one is going to recall Uncle Bob’s famous BBQ chicken or yummy guacamole if he makes some common mistakes in the kitchen or at the grill. Let’s see how well you spot Uncle Bob’s food safety no-nos. (Hint: there are 8 food safety rules broken and possibly 4 more!)

Uncle Bob buys cut up chicken parts at the grocery store and being an environmentally conscious consumer, brings his own reusable cloth bags. To save space when packing his groceries at checkout he packs the heavy melons on the bottom of the bag and puts the chicken on top, placing lighter items, like avocados and tomatoes in the top of the bag.

After shopping, Uncle Bob passes his golf club and decides to make a last-minute stop at the driving range to hit a few balls. An hour later, he heads home and unpacks his groceries, placing the chicken on the top shelf of the fridge.

To prepare for the BBQ, he washes the chicken in the kitchen sink and puts the washed pieces in a large bowl and pours his special BBQ sauce over chicken. As the meat marinates, he slices the melon using the same knife he used to trim the chicken. He cuts the avocados (using the same cutting board and knife) to make guacamole.

As his guests arrive, he turns on the gas to preheat the grill and slaps the chicken on the grates. While cooking, he uses some of the BBQ marinade to baste the chicken. To check for doneness, he cuts into a piece to visually judge it. Satisfied the chicken is thoroughly cooked, he puts the pieces back in the bowl with the remaining marinade and dinner is served!

Uncle Bob may have served up more than BBQ chicken; from grocery store to the dinner table, this meal was a recipe for disaster.

Mistake #1: Raw chicken should never be placed on top of other foods, especially fruits and veggies. Juices can drip down contaminating any food that it touches.

Mistake #2: It’s a big no-no to leave raw chicken in a hot car. Bacteria thrive in warm environments and a hot car is the perfect incubator for growing nasty bugs. In the summer, remember the 2-hour rule…never keep food out on a counter (or a hot car!) for more than 2 hours, and when the temps soar, the 2-hour rule becomes the 1-hour rule.

Mistake #3: Don’t store raw poultry on the top shelf of the fridge unless you put it on a plate to catch the juices (same idea as in mistake #1).

FightBac4QuadLogo125-1Mistake #4Stop washing raw chicken! Washing it in the sink or rinsing in a colander can spread the raw juices around sink, counter tops, and other foods that might be near by (like the melon or avocados that Uncle Bob is prepping for dinner). Cross contamination is never good!

Mistake #5: Speaking of cross contamination, always wash the cutting board and knife in hot soapy water before using it to cut veggies or fruits. Better yet, have separate cutting boards for produce and raw meats.Plastic-Cutting-Board

Mistake #6: Reusing the marinade on the chicken could spread bacteria lingering in the sauce from the raw chicken. It is better to have some extra sauce in a separate dish that hasn’t been in contact with raw poultry.

cooking-thermometerMistake # 7: Give Uncle Bob a food thermometer as a host gift! Chicken should be cooked to an internal temperature of a 165 degrees F. as measured with a thermometer, not Uncle Bob’s eyes.  Need another good reason to use a thermometer? There will be no danger of overcooking! Moist and tender chicken is the goal, not an overdone, tough bird.

Mistake #8: More cross contamination going on by putting the cooked chicken in the same unwashed bowl used to marinate the raw chicken. Once the chicken goes on the grill, take the used bowl or plate back to the kitchen sink for a thorough washing before reusing.

How many mistakes did you spot? And, what about the 4 possible infractions?

#1: Using cloth reusable bags is becoming more popular as we consider the environmental impact of plastic grocery bags, but did you know they can harbor bacteria if not washed? Toss bags in the laundry to keep them clean. In other words, “keep them clean while going green.” 16ce61dcf808d1a25e23e84e7ec62258

#2: Did Uncle Bob wash his hands before starting the food preparation? Let’s hope so because the dirtiest piece of equipment in your kitchen is your hands.

#3: Always wash melons or avocados under running water and use a scrub brush to wash the rind or peel. Why you ask, since you only eat what is on the inside? Dirt can harbor bacteria and when you slice through the rind, bacteria can be transferred to the flesh. So, wash first, cut second, then eat and enjoy.

#4: How clean is the grill? Keeping the grill clean makes the food taste better by removing grease (which can hold on to bacteria) and carbon deposits which can cause uneven heating. For tips on how to keep your grill in top shape, click here.

So, now you are prepared for a summer time full of great cookouts with good food and no bad bugs! For more information on home food safety click here and here.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.

 

Food & Fitness After 50: Get Old and Get Better

“Just Do It may be Nike’s slogan, but it rules Kathy’s life.”

Too many people hit their sixties and say “it’s too late for me to:”

  • lose weight
  • change my eating habits
  • get fit

Kathy medalsBut, not Kathy, at age 65 she is stronger, fitter, and healthier than she has ever been. And, after she discovered Pickleball about 3 years ago, she has ramped up her fitness and dropped even more weight. She has the bling to prove her love of Pickleball; this woman has more hardware than a Home Depot!

 

A Slow and Steady Journey

Kathy’s journey to health and fitness wasn’t an easy one. She grew up on a dairy farm in rural Georgia and maintained a healthy weight throughout high school. Many young women gain some weight when they go off to college, referred to as the “Freshman Fifteen.” Kathy says, “I didn’t stop at fifteen pounds, not with late night pizza and beer, I kept on going.” She left college about 25 pounds heavier than when she started.

Right out of college she took a job with parks and recreation for a Georgia county that included St. Simon’s Island. “We worked hard and worked odd hours, so we were always eating on the run and mostly unhealthy foods.” Today, seafood is often prepared grilled but back in the day, it was all fried. “Fried oysters, fried shrimp, fried fish, and of course it came with fries” says Kathy. By the time she was approaching her 50th birthday her weight had ballooned to 255 pounds.

A turning point came when Weight Watcher’s at Work was initiated in the county. “All my buddies, like the police and fire chiefs said they would participate so I thought, why not join them?” For two years, every Friday, they weighed in and Kathy was determined that she would not see the number on the scale go up, so she stuck to the plan and lost 50 pounds. The county dropped the program, but Kathy joined a weekly Weight Watcher’s group and never missed a meeting. “I needed the accountability of weekly meetings and I eventually reached my goal of losing a total of 75 pounds.”

Excess Weight Takes a Toll on Joint Health

The years of carrying excess weight took a toll on her knees. It is well known that carrying extra body weight increases the impact of normal wear and tear of joints associated with aging. Added to that, extra body weight is associated with chronic inflammation that can also damage joints. When Kathy retired she couldn’t walk around the block without pain and the weight started to creep up. Her doctor recommended knee replacement and suggested dropping the weight she had regained to ease her recovery. So, she started back on the healthy eating pattern she learned at WW and in early in 2014 she had the first knee replaced. Her friends gave her a unique recovery present: a six-month membership at the local YMCA.

If it Doesn’t’ Kill You…..

Kathy loves to dance so she took her first Zumba class and after 10 minutes she thought she was going to die. “I looked around the exercise room to scout out exit doors to know how the paramedics would get in to resuscitate me when I had a heart attack! I said a prayer and asked God to not let me die and if I lived, I promised not to ever come back to Zumba!” But, of course, she survived and lived to dance another day, returning to Zumba three days a week. She worked with a trainer to rehab her knee and prepped for the other knee to be replaced. “The Y helped me so much and I don’t know if I would be where I am today without it.”

Pickleball Competitor

Dempsey and me
Kathy, on the right, in tournament mode

In the fall of 2016 the retired high school athletic director and football coach wanted to introduce a few people to Pickleball. He thought many of his friends would love the sport, especially those who had been avid tennis players. Kathy never played tennis so she decided to just go watch and thought, “I can do this, knee replacement doesn’t’ stop you for doing anything. You might have to make some modifications, but it should give you back your life, not stop it.”

Kathy Greenville tourament
Kathy and her tournament partner collecting their medals

Three years later, she plays five days a week for 2 to 3 hours a day. On Saturday she practices and in March of 2018 she participated in her first competition. Pickleball has rekindled that competitive spirit she showed when losing weight, “I don’t play for fun, I want to make the podium!” There are other reasons she loves the sport, “pickleball is very active, both physically and mentally. There is no time to think about anything else when playing unless you want to be smacked with the ball by person on the other side of the net.” She also enjoys the social aspect, saying “my circle of friends has greatly increased in my hometown and I enjoy getting to know peeps from other cities and states from playing in tournaments. I have met some great people playing in tournaments as partners and as opponents and that really adds to the enjoyment of tournament season. I have played with unknown partners from Georgia, Florida and South Carolina and now we all try to meet up when playing around the south.”

Tips for Optimal Aging

Today, Kathy and her partner own an art gallery where they can pursue their love of painting, acrylics work, and other creative ventures. “Before we left St. Simon’s Island we did a lot of craft shows and while we enjoyed it, it gets old hauling your work, setting up and tearing down for every show. We always joked we wish we could hang it up and so when we bought our gallery we named it “Hang It Up Gallery.”

Kathy’s tips for optimal aging? Just do it! “Watch what you eat, monitor your weight….(I’m a ‘scaleaholic’), stay active, and have friends. From where I was at age 55 to where I am at age 65 is just amazing; I’m in the best shape of my life and I plan to keep getting better.”

For more information on eating well, moving well, and being well, check out Food & Fitness After 50, available on Amazon and other booksellers.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.

Food & Fitness After 50: Strategies for Losing Weight and Maintaining Weight

Strategies for losing weight and maintaining weight are not the same!

dietWeight loss is a national obsession and even older women are seeking the perfect weight loss plan (one that usually promises quick weight loss without cutting calories or being active!) We are bombarded with social media images (thanks, Instagram) of flawless women of all ages and magazine covers of swimsuit clad celebrities who never age (thanks, Botox, professional make up artists, and Photoshop). So, it is no surprise that the number one question I’m asked is about weight loss.

As women age, biology works against us to lose or even maintain our weight. As estrogen levels decline body fat stores increase and more fat is stored in the abdomen (the dreaded “belly fat”) and we have less fat in the periphery (arms and legs) as it migrates to the middle. And, if we do manage to lose weight, biology gives us another punch by slowing metabolism and ramping up hunger hormones (for a great overview of the biology of weight loss check out this link.)

So, what’s a woman to do? Let’s give three tips for losing weight and three more for keeping it off.

#1: Move the focus off weight and onto health. A quick weight loss plan might make a visible change on the number on the scale but could have lasting negative consequences for your muscle and bone. A focus on body composition management (as we talked about in this post ) instead of weight loss is the better goal. Make changes that you can live with for the rest of your life. You may think, “I can give up carbs forever,” but, trust me, you can’t, and you don’t have to.

#2: Stop thinking you can out exercise a poor diet. Exercise during a weight loss plan is important to preserve muscle mass and bone, but by itself it won’t do much for weight loss unless you are an ultra-marathoner. Every year, the Kiwanis Club in my town sponsors a 2-day bike ride, Challenge of the Centuries, comprised of rides of 30, 60, and 100 miles. Following the ride, most visit the street festival to celebrate. So, if a 170-pound man cycles 14-15 miles per hour for 2 hours (about a 30-mile bike ride) he will burn about 1500 calories; sounds great but if after the end of the ride he eats BBQ pork sandwich with a side of coleslaw, fries and sweet tea he has consumed about 1500 calories and I’ll bet it won’t take him 2 hours to eat the meal.

diet1#3: If you need structure instead of a short-term fix, take the long view and consider a plan like The State of Slim. The program was developed by weight loss researchers at the University of Colorado Anschutz Medical Center. It’s called State of Slim because Colorado has the fittest and leanest population in the U.S. This 16-week program can help you lose weight and provides the tools you need to keep the weight off. One of the program developers and currently Chairman of Nutrition Sciences and Director of the Nutrition Obesity Research Center at the University of Alabama, Birmingham , Dr. James O. Hill, says that program provides what people are looking for in a program. “In the short term, it provides satiety to keep hunger down, in the long-term it provides not only satiety but weight maintenance, and the lasting legacy is that improves overall health, specifically cardiometabolic health.”

When it comes to weight maintenance, a new set of tactics are needed.

#1: “Diet drives the bus in weight loss, but in weight maintenance diet goes in the back seat and physical activity drives the bus,” is how Dr. Hill and his colleague, Dr. Holly Wyatt sum it up. A recent study published in the journal Obesity showed that high levels of physical activity are found in individuals who maintain their weight after a substantial weight loss. To avoid regaining weight, exercise is paramount.

#2: Eat high quality protein foods to help suppress hunger and preserve muscle mass. With higher levels of physical activity, protein can help repair muscle damage after exercise and provide the building blocks for muscle protein synthesis. High quality protein choices include lean beef or pork, poultry, fish and seafood, and for the vegetarians, soy protein.

#3: Take a page from those who have lost weight and maintained the weight loss. They self-monitor, practice dietary restraint, eat breakfast, and as stated in #1, have high levels of physical activity. Dietary restraint isn’t the same as dieting; but it helps to be mindful of your food choices and when you overindulge don’t wait until Monday or January 2 to start back on eating healthfully.

For more insights into weight loss for those over 50 years, see our chapter on weight maintenance in Food & Fitness After 50. And, if you want to take a quick assessment on learning more about your weight, click here.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.

Food & Fitness After 50: Don’t Let the Old Man In

In Food & Fitness After 50 we discuss food and fitness, of course! But, we also have a section on being well and the importance of managing stress, getting sufficient sleep, and enjoying social connections. Another aspect of being well is our attitude or mindset toward aging. As May is Older American’s Month it is a good time to consider an attitude adjustment. In this post, Dr. Bob Murray presents the case for “not letting the old man (or woman) in!”

This post was written by Dr. Bob Murray, co-author of Food & Fitness After 50.

During a golf outing in 2018, when country singer Toby Keith asked film legend Clint Eastwood what keeps him going strong at age 88, Clint responded, “I get up every day and I don’t let the old man in.”  Toby soon turned that response into a song.

The opening lyrics are these: old man

I want to live me some more

Can’t leave it up to him

He’s knocking on my door

 And I knew all of my life

That someday it would end

Get up and go outside

Don’t let the old man in

 Many moons I have lived

My body’s weathered and worn

Ask yourself how old you would be

If you didn’t know the day you were born

(Toby Keith, ShowDog-Universal Music, 2018)

Is slowing down the aging process simply a matter of keeping a young mind-set, not letting the old person in?  Happily, there is evidence that this might just be the case.

In a 2014 article in the New York Times, writer Bruce Grierson addressed the question, What if aging is nothing but a mindset?  Grierson highlighted the work of Harvard psychologist Dr. Ellen Langer who devoted much of her career to studying how our minds affect our bodies.  In one unique study, eight men in their 70s spent five days living in an environment that evoked 1959, a year when the men were in their 40s and 50s.  Their housing had no mirrors and the furnishings, television shows, movies, magazines, and clothing were all vintage 1959.  Measures taken before and after the men’s five-day stay showed improved flexibility, manual dexterity, and better eyesight compared to a control group of men in their 70s who led their normal lives.  Dr. Langer observed that the men had “put their mind in an earlier time and their bodies went along for the ride.”

It turns out that our mind-sets about aging develop far before we become older adults.  When we are young, we all develop perceptions of aging that we carry with us throughout life, refining those perceptions as time goes by.  Once we reach whatever we consider “old age”, we accept those stereotypical mind-sets without ever questioning their accuracy.  To make matters worse, we and others can be guilty of reinforcing and perpetuating those long-held perceptions through seemingly innocent comments such as:

  • “Oh, I must be having a senior moment,”
  • “You look much younger than that,”
  • “Hey, I’m still sharp.”

old womanA 2002 study on 660 people ages 50 to 94 reported how negative perceptions of aging affect longevity.  The researchers reported that older people who had positive mind-sets about aging lived an average of 7.5 years longer than those who harbored negative perceptions of aging. If positive mind-sets about aging can truly prolong life expectancy by over 7 years, that is an incredible incentive for all of us to reevaluate how we have allowed ourselves to think about our own aging.

Dr. Manfred Diehl from Colorado State University is an expert on how perceptions of aging affect the aging process and his notion of successful aging is one that combines a low risk of illness and disability with high mental and physical functions and an active, positive social life. (For a PDF of Dr. Diehl’s slide presentation on Optimimizing Successful Aging, click here.)

Dr. Diehl also notes that successful aging involves not only maintaining a positive mind-set but also being physically active every day, learning new things, eating healthfully, avoiding or at least minimizing bad health habits (e.g., smoking, inadequate sleep, over-eating, etc.), and staying connected with friends and family.

A positive mind-set might not mean everything when it comes to successful aging, but it surely means a lot.  And successful aging is not simply a matter of feeling invincible because that mind-set can lead some—young and old—to avoid a visit to the doctor when one is absolutely necessary.

Perhaps the best news in all of this is that a positive mind-set about aging costs us nothing more than changing whatever negative perceptions we might have been harboring.  When scientists, a movie star, and a country music singer all agree that it helps not to let the old man in, that advice seems good enough for all of us.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.