One Simple Change for Holiday Eating

One of the biggest complaints I hear from Baby Boomers and seniors this time of year is overeating–there’s just too many goodies available all the time!

Decrease dinner plate size to easily eat less!

Please join me for this video explaining One Simple Change you can make this week to support health and wellness–it’s an easy trick you can play on your brain to effortlessly decrease portion size.

For more ideas about staying healthy during the holidays, give me a call!

We can discuss some practical tips and discover if any of my programs or classes are a good fit for you.
If you’d like to schedule that call with me, just CLICK THIS LINK, and let me know in the message that you would like a 1-on-1 call with me right away and I will be in touch to schedule that – oh, and leave me your phone number in there too since email is not as reliable as it used to be! Thanks.

 

Surviving the Holidays–Video #1

The holiday season can be stressful with food landmines around every corner!  For example, at this time of year, we eat in celebration…. and in stress!

You too can survive the holidays!

Here’s the first in a series of weekly health tips to help you survive the holiday season.

Healthy eating during the holidays video.

For more ideas about staying healthy during the holidays, give me a call!

We can discuss some practical tips and discover if any of my programs or classes are a good fit for you.
If you’d like to schedule that call with me, just CLICK THIS LINK, and let me know in the message that you would like a 1-on-1 call with me right away and I will be in touch to schedule that – oh, and leave me your phone number in there too since email is not as reliable as it used to be! Thanks.

 

And What Are You Doing at 5:30 A.M.?

I was sitting next to a business coach at a luncheon last month. The conversation turned to the topics of achieving goals and maintaining focus. Then out of the blue, the woman asked me, “Do you have a morning routine?”

A focused morning routine starts early!

The answer was a resounding “No!” In fact, I’d developed the bad habit of turning on the “snooze” button every day and staying in bed longer than I’d intended. When I got home, I started researching morning routines, and it turns out most Baby Boomers and older adults do not engage in this practice.

Set Your Morning, Set Your Day
Many experts say a morning routine will help you prepare for your day. A routine anchors you and helps you stay focused on your most important tasks. Being proactive, not reactive, can increase productivity and energy. And a morning plan helps you take care of yourself first.

Many successful people depend on their A.M. routines–Former President Obama, Steve Jobs, Tony Roberts and lots more.

Ingredients to a Morning Routine
1)  Prepare the night before. This helps decrease the number of decisions you have to make in the morning, boosting your chance of success.
-Make a commitment to rise at a specific time.
-Move your alarm away from your bed; this forces you to get up.
-Set out your clothes and anything else you’ll need the next day.

2)  Stay hydrated–drink a large glass of water upon rising.

3)  Valuable activities to do in your routine:
-Meditate or sit in silence.
-Express gratitude.
-Write goals.
-Exercise.
-Visualize your successful day.

And of course, you’ll need to get up earlier than you do now.

The lady I sat next to last month recommended I read The Miracle Morning by Hal Elrod. This book would help jumpstart my day with focus.

I’ve read the book, and I’m surprised to discover I don’t hate getting up at 5:30. This is because I used to loathe rising early–I was a terrible sleeper and I had to leave home at 6:15 for my 50-mile drive to work (ugh, how did I ever do that?).

I’m only 8 days into my new morning routine, and I’m actually enjoying it. I’ll report in from time to time with my progress.  Check out the book if you’re looking for a new way to start a morning routine and get focused.

For more ideas about boosting your motivation and health, give me a call!

We can discuss some practical tips and discover if any of my programs or classes are a good fit for you.
If you’d like to schedule that call with me, just CLICK THIS LINK, and let me know in the message that you would like a 1-on-1 call with me right away and I will be in touch to schedule that – oh, and leave me your phone number in there too since email is not as reliable as it used to be! Thanks.

You Can Prevent Falls!

Falls are NOT inevitable with aging (but greatly feared).

It’s one of the biggest fears for folks over age 60, and with good reason! Every 13 seconds, an older adult is treated in the emergency room for a fall, and every 20 minutes, an older adult dies from a fall!

September 22 was the 10th annual Falls Prevention Awareness Day. The event, sponsored by the National Council on Aging (NCOA), raises awareness about how to prevent fall-related injuries among older adults. The theme of this year’s event is “10 Years Standing Together to Prevent Falls.”

You Only Thought It Was True…
Here are four falls myths–debunked–from NCOA:
1) Myth: Falling happens to other people, not me.
Reality: Falls can happen to anyone; 1 in 3 older adults fall every year in the U.S.
2) Myth: Falling is a normal part of aging.
Reality: Falling is not a normal part of aging. We can all take steps to decrease the risk of falls with strength and balance exercises, care with medications, having your vision checked and making your home safe
3) Myth: I can avoid falls if I stay at home.
Reality: More than half of all falls take place at home. My clients and my mother have all fallen more at home than in other locations.
4) Myth: Muscle strength and balance can’t be regained.
Reality: While we do lose muscle strength as we age, it’s never too late to start an exercise program–especially strength (resistance) training to partially restore strength and flexibility to protect against falling.

What You Can Do to Protect Against Falling
Here are six steps to help prevent falls. You can use this information to protect yourself, your spouse, friend or older adults:
1) Check your environment.
Make sure your home (or that of an older loved on) is well lit in all areas, and lightbulbs are replaced regularly; remove tripping hazards such as small rugs and wiring that gets into walk areas; install grab bars in bathrooms and tubs/showers.
2) Scrutinize medications.
Have your healthcare provider look closely at all medications–prescription and over-the-counter. Side effects may increase the risk of falling; take only as prescribed.
3) Consider vision and hearing.
Problems with your eyes and ears can increase your risk of falling. Get your vision and hearing checked annually, and keep eyeglasses updated.
4) Talk to your healthcare providers.
They can help assess your risk of falling and refer you to helpful resources.
5) Talk to your family members.
Enlist their support.
6) Improve balance and gait, and muscle strength.
Keep moving! Look for a program to build balance, strength and flexibility. Contact your local Area Agency on Aging or senior center for referrals. Find a program you like and take a friend.

For more ideas on fall prevention, give me a call!

We can discuss some practical tips and discover if any of my programs or classes are a good fit for you.
If you’d like to schedule that call with me, just CLICK THIS LINK, and let me know in the message that you would like a 1-on-1 call with me right away and I will be in touch to schedule that – oh, and leave me your phone number in there too since email is not as reliable as it used to be! Thanks.

 

Healthy Aging Month

September is Healthy Aging Month, an annual obser­vance designed to focus national atten­tion on the pos­i­tive aspects of grow­ing older. This month’s events are promoted to stress personal responsibility for physical, social, mental and financial health, of critical importance for Baby Boomers and older adults.

Stay fit after 50 with movement!

Here are 9 of my best tips for fitness after 50, set to the words Inspire Me!”

I–Initialize your journey. Check with healthcare provider; obtain baseline data. You need to know where you are (weight, blood pressure, blood sugar–whatever your important medical data) to monitor your progress. And know the big WHY! What is the driving force behind your fitness quest–getting off the sofa, decreasing reliance on medication, living to see your grandchildren graduate? These goals will sustain you through obstacles and plateaus.
N–Nurture yourself. Develop support systems and rewards. One of the biggest predictors of success in any new program is a viable support system–a family member, friend, Facebook buddy or neighbor. Rewards are likewise vital, as they’re your own “pat on the back” for a job well done.
S–Slurp it up. Drink lots of water (don’t wait to be thirsty!). Most folks don’t drink enough water, especially as we age. The general recommendation is 8 cups of water per day. If you’re urinating every couple hours, and the color is pale yellow, you’re probably well hydrated.
P–Pump iron. Lift weights and progressively increase resistance. Strength training is critical for strong muscles to help support your body and maintain self-sufficiency.
I–Include cardiovascular exercise, also. Aim for 150 minutes of moderate-level activity per week. Walking, swimming, bicycling, dancing, gardening and bowling help strengthen your heart and lungs, and control weight, blood sugar and blood pressure.
R–Rainbow-ize your diet. Eat brightly colored fruits and vegetables, 7+ servings per day. These gems are full of vitamins, minerals, fiber and phytochemicals that help stave off inflammatioin and some of today’s worse killers–heart disease, high blood pressure, type 2 diabetes, cancer and mental decline.
E–Eat less red meat, sugar, salt and total fats. Minimize these items as much as possible to keep your blood vessels, muscles and brain healthy!

M–Move throughout the day. Get up once every hour to engage large muscles. Our bodies were made for moving, and we do it less and less! Make a conscious effort to get off your bootie every hour for a few minutes to stretch and exercise your legs.
E–Enjoy healthy fats from fish, nuts and olive oil. These foods are full of unsaturated fats and omega-3 fatty acids–anti-inflammatories and anti-oxidants that help protect against aging.

For more ideas for healthy aging, give me a call!

We can discuss some practical tips and discover if any of my programs or classes are a good fit for you.
If you’d like to schedule that call with me, just CLICK THIS LINK, and let me know in the message that you would like a 1-on-1 call with me right away and I will be in touch to schedule that – oh, and leave me your phone number in there too since email is not as reliable as it used to be! Thanks.