Premium Section: Spring 2023: Living Well - Better Health at Any Age From Baby to Boomer

LIVING WELL Spring 2023

BETTER HEALTH AT ANY AGE, FROM BABY TO BOOMER

8 KEYS TO BETTER HEALTH AS YOU AGE

YOU TIME

1 Sleep: Health experts recommend getting at least eight hours of quality sleep each night so your tissues can remodel and recover.

2 Time between workouts: Fitness fanatics—especially those 50 and older—should take a conservative approach to their workout schedule. Take more time between workouts to make sure your body is up for its next challenge.

3 Hydration: Most American adults don’t drink enough water, so be sure to prioritize hydration in the morning, afternoon and evening. Have two glasses of water first thing in the morning and then one glass of water before each time you eat, whether it’s a meal or snack. The National Academy of Medicine suggests nine cups (eight ounces) for men and women.

4 Nutrition: Nutrition is incredibly important for older people because of their predisposition to arthritis. Eating healthy foods and avoiding those that could generate a low-inflammatory response within the body, like dairy, meats, sugars, gluten and more.

5 Muscle health: Keep your muscles as well as the fascia, ligaments and tendons of those muscles healthy. The best way to do that is to use triggerpoint rollers, stress balls and other apparatuses that can flush out muscles.

6 Cross training: Running both forward and backward, endurance sports, biking forward, walking forward and doing lateral training and balanced training as we get older is very important.

7 Flexibility: There are two different types of flexibility: static flexibility (flexibility when holding things) and dynamic flexibility (flexibility with motion). If you do static stretching and you hold something and you tug at it, the likelihood of you overstretching and doing damage is higher than if you do dynamic flexibility.

8 Balance and proprioception: Balance and proprioception, which is the sense of self-movement and body position, decrease as we age and become less active. To enhance your balance and proprioception, try standing on one foot while brushing your teeth or taking a weekly yoga class.

TIME FOR A LITTLE WARM-WEATHER WELLNESS

Spring awakening

Spring is here—that time of year when thoughts turn to spiritual renewal, physical rejuvenation and cleaning out the garage, just not necessarily in that order.

Spring is the perfect time to change your normal routine and devise new ways to powerwash your brain. Here are a few springtime tips for people on all ranges of the physical-fitness spectrum.

Work that body

Gym rats know that variety is the key to strength and conditioning so they should consider a few new twists to their workouts. These can include a change in the weight routine by focusing on a new muscle group; taking a new yoga class; participating in a high-intensity interval training (HIIT) class or enlisting the help of a personal trainer

But don’t just jump into a new workout without giving it some

thought. JP Santana, a Los Angelesbased dance and fitness professional, recommends doing a little prep work before committing to a new fitness regimen. “Be very sure of what you are going to do when you walk in the gym,” he says. “Do not go in without a plan.”

Santana lists out some overarching spring fitness guidelines.

• Don’t overdo it: Don’t exercise for more than an hour a day. If you’re going to start with a physical activity, you can do an efficient workout in 30 to 45 minutes.

• Get enough sleep: As soon as you start training, your body will need more sleep to repair itself. Santana suggests no less than six hours a night.

• Eat clean and healthy: Most people start exercising because they want to lose weight, but their diet is the most important thing. Your workouts will shape your body and make your heart and lungs healthy, but food is everything.

Setting goals

If you find that you’re more likely to stick to a fitness routine if you have a specific set of goals, Santana recommends some potential objectives for spring fitness:

• Run a mile in a certain amount of minutes.

• See how long you can run without stopping.

• Set a goal for push-ups.

• Run a short-distance race.

• Complete an initial circuit training for a time, then try to beat that time.

• Take a dance and fitness class that combines dance with high- and low-impact exercises in a moderate way.

“If you’re starting to exercise, the most important thing is to find an exercise that you like, so you can stick with it,” Santana says. And don’t discount the intangibles. “Create a fun playlist that will keep you motivated, or splurge for a new training suit,” Santana says. “You can also find a friend to exercise with, or take a class to learn healthy recipes for cooking in the kitchen. Whatever your fitness goals, you should have fun while you work out to achieve them.”

Mix it up

Other fitness enthusiasts likewise view the changing seasons as an opportunity to alter their workout regimens. Lori Egizio, a clinical therapist and trainer based in Joliet, Illinois, looks forward to taking her workouts outside, especially after a brutal Midwestern winter. Her warm-weather routines include bike

riding, sprints, squats, jumping rope and more. “Body movements are just more fun outside,” Egizio says.

Beyond physical activity, Egizio notes that outdoor activity is good for the “depressive symptoms” that a long and trying winter can bring. “Mental health is typically easier to manage when the weather is nice,” she says.

Egizio says outdoor activities could include:

• Mindful walks in the park.

• Walking around outdoor shops.

• Working in the garage or yard.

• Planning and maintaining gardens.

• Washing the windows and other exterior elements of your house.

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PROPER EXERCISE, NUTRITION CAN DECREASE NEED FOR MEDS AND INCREASE GOOD HEALTH

BETTER ODDS

Trying to improve your health? Fight the tendency to list the things you shouldn’t do and instead focus on the things that you should. And if even that sounds overwhelming, plan on doing something—anything—to help kickstart your new lifestyle.

That’s right. Do something. Walk, run, dance, take a yoga class. Just get off the couch and do something. Instead of being resigned to living a life through chemistry, live a lifestyle that can help you feel better without increasing your meds. Of course, there are plenty of ailments that require prescriptions. We’re not talking about those. Instead, we’re talking about a tendency to self-medicate as we get older.

Is it possible to rely on too many medications as you age?

Are there ways to improve your health without or in addition to pills? The evidence and experts all point to yes. And before you start serving up excuses, remember that age, ethnicity, shape or size do not matter.

Shannon Denny, a wellness coordinator with a degree in exercise science from the University of Illinois and 30 years of experience helping people with their health, says basic human health, including diseases, can be positively impacted by exercise.

“We find this to be true with heart disease, high blood pressure, diabetes, any circulatory disease, and autoimmune disease,” says Denny, who is the fitness specialist at Monarch Landing, an active adult living community in Naperville, Illinois.

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Aretherewaystoimproveyourhealthwithoutorinadditiontopills?

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Massive benefits

Denny is not alone in her claims. According to the Centers for Disease Control and Prevention, simple physical activity is one of the most important things you can do for your health. The list the CDC gives is impressive. Regular physical activity can improve your life in many ways, including:

• Controlling your weight

• Reducing your risk of cardiovascular disease

• Reducing your risk for type 2 diabetes

• Reducing your risk of some cancers

• Strengthening bones and muscles

• Improving your mood and mental health

• Improving your chances of living a longer life

In addition, the CDC says if you already have type 2 diabetes, exercise is instrumental in helping to control your blood glucose levels. “Even with cancer we find that exercise not only helps reduce the side effects of treatment but also helps to decrease the likelihood of having cancer,” says Denny. “Cancer hates oxygen and loves sugar. Exercise helps to reduce the environment in which cancer loves to grow. There is so much medical research saying that we should not overlook exercise in cancer prevention and treatment.”

Photo by Shaojie on Unsplash

Mind matters

Studies show that people who are physically active are less likely to experience a decline in their mental function and have a lowered risk of developing Alzheimer’s disease.

“Physical activity seems to help the brain not only by keeping your blood flowing but also by increasing chemicals that protect the brain,” according to the Mayo Clinic. “Physical activity also tends to counter some of the natural reduction in brain connections that occurs with aging.”

In terms of Alzheimer’s and other forms of dementia, exercise plays a critical role in helping maintain gray matter and even to improve it, according to Denny. “It helps with typical cognitive decline associated with aging. The No. 1 way to maintain your gray matter mass is by exercising. There hasn’t been a drug yet that’s been able to help a brain from atrophying like exercise has.”

Exercise also helps improve a person’s outlook on life. According to CDC research, it can also reduce the risk of depression and may help you sleep better, which could help minimize the need for certain prescriptions or help them work more effectively. “Exercise is the most powerful component to mental health,” says Denny. “Even if people need to change their chemistry through medication, it’s not as effective without exercise.”

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Eat right

Studies also show that nutrition plays a major role in the prevention of diseases. “We simply can’t overlook that what we’re putting into our bodies will either help us or hurt us,” says Denny.

Denny agrees that navigating the latest information on nutrition can be confusing, but there are some basic truths. “All experts would agree on keeping a diet full of fresh vegetables and some fruits such as berries,” she says “They supply most of our antioxidants and can help the immune system stay strong, which will in turn help us ward off many maladies.” Denny says

experts also agree that reducing or eliminating processed foods can dramatically improve your health.

And don’t forget to drink your water. “Everything that happens in the body biochemically either needs the molecule H20 for the reaction or it needs to happen in the environment of H20,” she says. “When you’re short on water, you’re shorting yourself on necessary metabolic processes.”

Even if you want to commit to a few New Year’s resolutions for piano lessons? Again? Really? Make a bold statement by deciding to do the one thing that can help you live a better life in 2023 and beyond.

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COMMIT TO QUICK, HEALTHY BREAKFASTS AT HOME OR TO GO

For starters

Coming up with breakfasts that incorporate whole grains, fruits and vegetables, protein-rich foods, like eggs or yogurt, and some healthy fats are recommended by experts. Rebecca Gonter-Dray, a board-certified specialist in pediatric nutrition and clinical faculty in dietetics at the University of Dayton, Ohio, also recommends a calcium-rich food source to start the day.

“These ingredients are important for a couple of reasons,” Casey Lewis, a registered dietitian who works as the director of nutrition strategy at CLIF Bar in Emeryville, California, says. “For one, many of us aren’t getting enough fruits, vegetables and whole grains in our diets each day. In fact, the vast majority of Americans consume whole grains in amounts below the levels recommended by nutrition experts. Also, when combined, these foods deliver important nutrients, including fiber and protein, to help satisfy hunger and deliver lasting energy.”

Brad Crump, health services manager at Ivins, Utahbased Red Mountain Resort, recommends planning and shopping in advance in order to get out the door with a healthy breakfast in hand or belly.

Smooth and easy

His favorite go-to breakfast is a smoothie made with water or rice or almond milk, spinach, hemp seeds, blueberries, Greek yogurt and avocado. Sometimes he also uses a scoop of whey or rice-based protein.

“The smoothie has fiber, healthy fats from the avocado, protein and healthy fats from hemp seeds, antioxidants from blueberries, protein from Greek yogurt and iron and magnesium from spinach,” he said.

“It’s anti-inflammatory and great for blood sugar regulation as well as sustained energy.”

Greek yogurt, whether as a smoothie ingredient or the base of a yogurt parfait, is a favorite of several experts for its easy portability and versatility. Lewis calls it her go-to for Monday-Friday, topped with berries, walnuts and granola.

“It’s easy to whip up and it offers a great balance of flavor, texture and nutrition to awaken my senses and start my day off right.”

Photo by Denis Tuksar on Unsplash

Group effort

Gonter-Dray suggests having the kids help make their own yogurt parfaits to help encourage them to start off their day with a healthy breakfast.

“Start with yogurt—Greek will add extra protein while boosting your calcium intake—and add fresh or dried fruit,” she said. “Place in individual mason jars in the refrigerator. Pour low-fat, high-fiber granola into a snack-sized bag. In the morning, allow your child to pour their granola into their yogurt parfait and enjoy with water or low-fat milk.”

For those who are over yogurt for breakfast, Gonter-Dray suggests forward thinking.

“Breakfast doesn’t have to be traditional,” she said. “Consider making a sandwich for breakfast the night before. Drink lowfat milk at home and eat the sandwich on the way. Choose 100 percent whole wheat bread or a wrap and make it with lean meat and low-fat cheese. Top with dark green lettuce and other veggies. The point is to have great nutrition to start the day.”

Breakfast burritos are also a non-traditional option that can be made in advance and filled with protein and vegetables to increase satiety and fiber. Scrambled eggs, tofu, beans, vegetables and avocado can all go into a high-fiber tortilla and be held in plastic wrap to be quickly reheated in the microwave the next morning.

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DON’T TAKE ALL-IMPORTANT NUTRIENTS FOR GRANTED

Fiber up

“Get more fiber in your diet.”

For years, you’ve heard it on television commercials and read it in fitness magazines but all that time, you knew that those fiberfriendly directives weren’t meant for you, right?

Wrong. While a healthy dose of fiber each day is especially essential for people as they get older, it’s always been an important part of a recommended diet.

Sure, there are plenty of selfdeprecating jokes about fiber—and those embarrassing stories your grandfather loved to share—but at the root of fiber jokes is the very reason for its importance. As the cliche goes, it does pass right through you. And that’s a good thing.

The obvious but seldom acknowledged fact about fiber is that your body can’t

digest it, resulting in improvements to your digestive health. But the benefits of fiber go far beyond making you “regular.” In fact, fiber also helps control hunger, prevent chronic diseases, control blood sugar levels, lower cholesterol, prevent type 2 diabetes, prevent kidney stones and more.

Fiber up

Nutritionists have long recommended including more fiber in the average adult’s daily diet. Men should eat 38 grams of fiber each day while women should try to eat 25 grams. If you think you’re already hitting that level of fiber with your normal diet, think again. Fewer than 3 percent of adults meet these recommendations, according to the Academy of Nutrition and Dietetics, which means you’re not helping your body in an easily achievable way. “Fiber helps clean out your gastrointestinal track, minimizing potentially harmful

elements in your body,” says Angel Planells, spokesperson for the Academy of Nutrition and Dietetics. “It is essential to your health and helps in countless ways—and you can get the benefits by adding a few new foods to your diet. It’s not a complex fix at all. In fact, it’s pretty simple.”

The next time you’re at the grocery store, consider looking for foods that can add more fiber to your diet. Nutritionists break down fiber in two ways and recommend both when looking to improve your health:

• Soluble fiber dissolves in water and reforms as a type of gel in your intestines and stomach. This fibergel then binds with substances in your system that can be harmful, like glucose, and moves them out of your body through your digestive system. You can find high levels of soluble fiber in foods like blueberries, nuts, beans, lentils, apples and oatmeal, among others.

• Insoluble fiber cannot dissolve in water. Instead, it binds together and acts as extra bulk for certain foods. This bulk helps it move through the digestive system at a faster pace. Foods with higher levels of insoluble fiber include whole wheat flour, potatoes, green beans, cauliflower and more.

‘Fuller

and free’

Mary and Derek Holbrook say they didn’t pay too much attention to what they were eating when they “had a house full of kids,” but once their five children became adults and moved out of the house, the Grand Rapids, Michigan, couple say they began taking more of an interest in their daily diet. “Part of it was doctor’s orders,” says Mary, 57. “We had both put on some weight and had high cholesterol so our

HMO set us up with a nutritionist, who told us that we weren’t eating nearly enough fiber.”

Derek, 61, says that he and his wife didn’t eat a lot of fruits and vegetables. “We’d have some frozen green beans and a baked potato every once in a while but we were mostly eating a lot of rice and pasta along with our chicken or steak,” says Derek. “It was kind of an eye-opener when [our nutritionist] pointed out the lack of fiber in our diet and I have to say, it was almost an immediate fix once we worked them into our menu.”

Mary says the Holbrooks have oatmeal for breakfast and salads for lunch most days, and always include a fresh vegetable like peas or carrots with dinner. “Not to go into too much detail but I feel fuller and free,” says Derek. “I never walk away from

the table hungry even though I probably eat less, and I don’t feel weighed down.” Still, Mary recommends adding fiber to your diet gradually, especially if you haven’t been including it for years. “It’s a change, that’s for sure,” she says. “My body is used to it now but when we started, it was definitely a transition. I work from home and Derek’s retired so luckily, we were in the house. That makes it easier.”

Derek agrees that the first two weeks were “transitional,” but says he’s glad to have made the change. “I know what it feels like to go two days without going to the bathroom,” he says. “You feel like you’re walking around with a rock tied to a rope. I don’t feel like that anymore. I feel normal.”

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HEALTHY SNACKS, LEAN PROTEIN KEY TO KEEPING ENERGY ON EVEN KEEL

Relaunching lunch

Eating the right meal at home or taking a healthy lunch to work can not only positively influence your productivity and morale, it’s also one of the simplest ways to trim your budget.

When we eat out, we’re often faced with mammoth portions or foods paired with fattening extras—French fries, for example—but packing your own lunch allows you to control your portions, choose healthier ingredients and better manage your costs.

“Lunch is an important part of a productive day,” says Marsha Hudnall, a registered dietitian and director of Green Mountain at Fox Run, a women’s weight loss retreat in Ludlow, Vermont. “Because we’re busy, too often we just

grab whatever is available to stave off hunger, or we skip lunch altogether. But that can set us up for a low-energy afternoon and an evening of non-stop eating.”

Lunch Q&A

Q: What makes a nourishing lunch?

A: Make sure your lunch is balanced, experts suggest. Lunches that include some lean or low-fat protein along with carbohydrates will keep your body fueled for the afternoon. A blend of protein and fiber from whole grains, nuts, beans, vegetables and fruit will give you a satisfying and energizing meal, Hudnall says.

“We often end up not getting the mix of nutrients we need to feel best,” she says. “Frequently, it’s a preponderance

of carbohydrates that can make many of us feel lethargic shortly after eating.”

Try simple sandwiches, soups, salads, leftovers from last night’s dinner, cut-up veggies and dip or fresh fruit. “The important thing is to make it a balance,” she adds.

Q: What if I don’t have time to pack a lunch?

A: When faced with a time crunch, convenience foods can also make quickand-easy lunches. Ready-to-eat soups and healthy frozen meals can be low-cost options if you stock up when they’re on sale. Pair these portion-controlled items with a side salad or piece of fruit to provide enough calories to keep you feeling full.

Q: Does drinking more fluids affect my afternoon hunger?

A: People can often mistake thirst for hunger. Dehydration and inadequate fluid intake can increase the feeling of “munchies” because your body is trying to get you to consume something. Keeping water at your side will remind you to drink fluids throughout the day. And to save money on beverages, use the water cooler at work instead of buying bottled water or a soda from the vending machine.

Q: How do I fight the afternoon snack attack?

A: Snacking doesn’t have to be a bad thing, and there are actually paybacks to eating small amounts of food between meals. Rather than wait for your hunger to surface and scramble to find a sugary snack to fuel you for the afternoon, plan ahead. Schedule your day to include a well-balanced breakfast and lunch, with a healthy snack later in the day, says Valerie Waters, a Los Angeles food coach and fitness trainer.

“If you turn to the vending machine for lunch or a snack, learn to have healthier alternatives stashed in a desk drawer,” Waters suggests. “If you know the office kitchen is a magnet for leftover sweets, take another route to your next meeting. Preemptive strategies for your biggest pitfalls will make it easier for you to stay on track.”

Some healthy afternoon snack ideas: trail mix and/or dried fruits and nuts; high-fiber, low-sugar breakfast cereal; instant oatmeal; tuna salad kit; low-fat crackers; natural-style peanut butter with crackers, bagels, or fruit; low-fat yogurt with fruit; and low-fat cottage cheese with fruit.

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UNIQUE FRUITS, VEGETABLES BRING NEW TASTES, BENEFITS TO THE TABLE

Peculiar produce

Ever browse the produce section or your local farmer’s market and see something that makes you think, “What is that?” Take a chance and drop it in your basket. Some of the most delicious—and healthful—fruits and veggies are ones that are unfamiliar to many Americans.

For obscure-but-delicious fruits and veggies to explore, check out some of these favorites from food and nutrition experts.

Kohlrabi

With knobby green or purple bulbs and long, leafy greens, kohlrabi is a member of the vegetable group that includes cabbage, broccoli, cauliflower and kale. It can be eaten raw or cooked and is found in lots of Indian, German and Vietnamese cooking. The bulb is the part that’s most commonly eaten (peel the outer layer with a vegetable peeler first).

“I prefer to eat kohlrabi cooked and as a replacement for potatoes, but it is also great raw and tastes more like a milder cross between a turnip and a cabbage,” says Jenna Coleman, who researches and writes about grocery shopping choices and behaviors on her site, ParticularPantry.com.

If you find kohlrabi with the greens attached, don’t throw them out—they’re delicious raw in a salad, or you can steam or saute them like you would kale or collard greens.

Photo by Ashleigh Shea on Unsplash

Golden kiwi

You’ve seen green kiwi in countless fruit salads, but its yellow, golden counterpart is rarer. Available summer through spring, golden kiwi, sometimes simply “gold kiwi,” differs from its green cousin in both appearance and taste.

“Golden kiwi is similar to green kiwi but has smoother skin and golden flesh. When it comes to taste and texture, the golden kiwi is a bit more tender and sweet and has less tart,” says Ysabel Montemayor, nutritional director for Fresh n’ Lean, an organic meal delivery company.

Kiwi producer Zespri claims the gold variety, the Zespri SunGold, has fewer seeds than green kiwi and tastes like a cross between a mango and a strawberry. With its smooth skin, which is free of the fuzz found on green kiwi, people often snack on a gold kiwi like they would an apple— skin and all.

Romanesco

Is it cauliflower? Is it broccoli? The answer is … yes. “It might look like a psychedelic mix between cauliflower and broccoli but it’s worth adding to your basket next time you’re at the farmers market,” says Caleb Backe, a health and wellness expert for Maple Holistics, a natural personal care company. “It tastes like a mixture between cauliflower and broccoli, with a nuttier flavor.”

Romanesco is just as versatile as its more well-known cousins. Eat it raw or cooked, in salads, soups, as a side dish— whatever you can dream up.

Rambutan

No, a sea urchin did not sneak into the produce section. That’s a rambutan. They may look weird, with their bright red skin and spiny, hairy exterior, but to the people of Indonesia, Vietnam, Thailand and other Asian countries, the rambutan is as common as the Red Delicious apple is to us. And, arguably, more delicious.

“The fruit is very sweet and fleshy, and can be peeled by hand, making it a great snack,” says Luisa Ruocco, a food and travel blogger who discovered the rambutan while traveling in Indonesia. “They are available in some larger supermarkets and most specialty Asian food stores—if your city has a Chinatown then you’re certain to find some there.”

The spines may look scary, but don’t be intimidated. They’re very soft. So soft, in fact, that you can bite right through it to get to the juicy fruit flesh.

“If you can get past the hairy exterior of the rambutan, it is actually very similar in taste and texture to a peeled grape,” Coleman says.

Puntarelle

If you’re looking for something bolder than arugula, more daring than watercress, check out puntarelle. The crunchy, watery greens of this chicory variant—its official name is “Catalonian chicory”—have the spiciness of arugula with hints of fennel, according to Vito Gnazzo, executive chef of Il Gattopardo in New York City. Available only from mid-October through February, puntarelle is so intensely flavored that it does best with a simple preparation. Gnazzo serves his with a blend of lemon, anchovies and extra-virgin olive oil.

THE DO’S AND DON’TS OF DIETING

Weighted opinions

With summer in our near future, the nation’s collective attention will soon turn to dieting. There are weddings to attend, beaches to visit, new fashions to wear and people to impress. But don’t fall into a dieting trap, one that may result in short-term success but may ultimately lead to long-term problems. Instead, choose the right diet and exercise plan and stick to it. Here are a few do’s and don’ts to help you achieve your dieting goals:

DO form new habits

Any diet that can train you to engage in healthier behaviors is worth more than a few dropped pounds. “You’ll be better served to make long-term, significant changes to your eating habits, like cutting out soda or eating a higher percentage of vegetables each day,” says Annie Kay, a registered dietitian and author of “Every Bite is Divine.” “Cutting carbs out of your life for 10 weeks may help you drop some pounds for a short period

of time but reducing carbs permanently will help you maintain a healthier lifestyle for years to come.”

DON’T set unrealistic goals

Whether you’re attending a high school reunion in a month or preparing for a trip to Mexico with friends this spring, you might be tempted to go for broke when it comes to losing weight. A slow, steady approach—most experts suggest losing one or two pounds a week—will improve your odds of keeping the weight off and will spare you from unnecessary health risks. While it may be possible to lose weight over a short period of time, you need to set strong habits that will serve you well in the years to come. According to the U.S. National Center for Health Statistics, nearly 60 percent of people who’ve lost weight dieting weigh more than when they started within five years, so it’s important to maintain healthy eating habits and an exercise plan. And if that reunion or trip looms large, a long-term plan will still allow you to show off recent results without resorting to unhealthy tactics.

DO drink more water

It’s obvious advice but it’s absolutely essential. Keeping your body flush with water helps it metabolize fat, burn calories, suppress hunger and release waste materials. The National Academy of Medicine recommends drinking at least one eight-ounce glass of water each meal; carrying water with you in a reusable bottle; drinking extra water while engaging in a workout; eating more soups and liquid-rich meals; and eating fruits and vegetables with high water content, like berries grapes, melons, tomatoes celery, cucumbers and lettuce.

DON’T use eating to respond to your emotions

We all know the potential traps waiting for us when we try to lose weight— increased responsibilities at work, growing financial obligations, ongoing disagreements with family members—but it’s always difficult to navigate through them without giving into our old habits. “It’s easy to succumb to a quick trip to the vending machine at the office or a late-night binge at home when you’re feeling stressed or unhappy,” says Mark Goulston, a Los Angelesbased psychiatrist and author of “Get Out of Your Own Way: Overcoming Self-Defeating Behavior.” “Instead of going back to your old lifestyle, find new ways to deal with negative factors in your life instead of adding to them by engaging in potentially harmful behavior.”

Photo by Damian Barczak on Unsplash

DO find a partner or a cheering section

Janice Anderson, a 37-year-old registered nurse from Iowa City, says she’s found that communicating with others is often the best way to stay on track when trying to accomplish a goal. Anderson says she tried numerous times to lose weight but didn’t actually succeed until several of her friends and relatives created a support group to help cheer each other on during a weight-loss endeavor. “We still support each other today. Sometimes it’s just a simple text to the group that tells people how much you weigh and what you’ve been doing to either increase, decrease or maintain that number,” Anderson says. “It’s been really helpful. There have been times, most recently after the holidays, that I’ve posted that I’ve gained a few pounds and I will immediately be reminded about how I lost the weight when it happened in the past and how I don’t need to get frustrated and how I just should focus on being healthy. It’s much different than operating in a black hole like I used to when I tried to lose weight and keep it off.”

DON’T undervalue the benefits of exercise

While most weight-loss experts point out that it’s nearly impossible to lose weight without changing the number of calories you put into your body, you shouldn’t engage in a new diet that doesn’t involve exercise. “People underestimate the benefits of exercise—even small amounts of activity—when they try to lose weight,” says Fabio Comana, who teaches courses in exercise science and nutrition at San Diego State University. “The basic idea of burning off more calories than we take in applies but it’s more than that. Establishing a regular routine of movement will improve other aspects of your health, not just help reduce your weight.”

Photo by krakenimages on Unsplash

DO choose your diet carefully

It’s easy to be persuaded by friends on Facebook who boast about their results on the keto diet or post about the 15 pounds they lost in seven days on a juice fast, but you need to choose a dieting plan that works best for you. That’s why it’s important to consult with your doctor before attempting something new. Not only will they warn you about the potential pitfalls of some diets, based on your current health, but they’ll also help provide you with ideas, plans and possibly nutritionists and trainers who will help you lose weight the right way.

DON’T give up

So you had a donut at work this morning and now you feel defeated. You know what? Get over it. One fall off the wagon is just that—one instance where you didn’t make the right choice. And let’s face it—you may need some of the “instances” to keep yourself sane. The problem is we think one mistake means we’ve failed and that’s not the case. You may be tempted to follow that morning donut with gyros and fries for lunch. Or you could just treat it as a one-off and take a long walk tonight. The bottom line is don’t beat yourself up for the occasional pitfall. They’re inevitable. What’s important is how you bounce back.

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IT’S NEVER TOO LATE TO GET INTO THE SWIM OF THINGS

‘Everybody into the pool!’

When Gary Gach, an author and mindfulness instructor based in San Francisco, wants a workout, he craves something that does more than just burn calories. He wants something that feels good. He chooses swimming.

“Swimming is whole body fitness. It also is aerobic, brings the heart rate up and gives a nice massage,” says Gach, who swims in the San Francisco Bay with the Dolphin Club, a public access athletic organization founded in 1877. Gach says his swimming partners range in age from 20s to 90s.

“[Swimming] is thoroughly enjoyable, in and of itself. Golf doesn’t feel as nice.

Workout rooms—ditto,” he says. “Getting older, immediately feeling good is a great motivation.”

Good all around

Benefiting everything from cardiovascular health to mental health, swimming is wonderful for people of all ages. For older people, though, it’s an especially good exercise choice.

“Swimming is a very beneficial exercise for older adults as it works your cardiovascular system, respiratory system, strength and endurance,” says Aubrey Reinmiller, owner of Vitality Fitness and Wellness in Montgomery County, Maryland. and author of “Reinvent Aging: The Over 50 Fitness Guide to Improve Energy, Strength and Balance.”

Swimming is a unique exercise

because it works all major muscle groups: legs, arms, shoulders and core muscles. And it’s particularly good for joints, as it provides a great range of motion and flexibility.

“Swimming is typically a good option for many older adults, especially if just returning to exercise, who are dealing with arthritis as it takes a lot of pressure off the joints,” Reinmiller says.

Inspired to take a dip in the pool? Follow these tips for swimming success.

Safety first

Swimming can pose some safety concerns that are worth heeding before taking the plunge.

“The major safety concerns for older adults would be to ensure safety upon entering and exiting the pool with maintaining caution for slippery pool

decks. Wearing swim shoes or keeping them at the edge of the pool is a good option,” Reinmiller says.

And, as with most exercises, a proper warm-up is essential.

“Start slow and perform a warm-up to ensure joints and muscles are loose as well as preparing the cardiovascular and respiratory system,” Reinmiller says

Back to basics

If you haven’t hit the pool in a while, it’s a good idea to start slow.

“If you’re rusty, strip things back to basics. Spend some time focusing on floating in the water with the correct body position and build your stroke up step by step,” says Connor Mollison, a Scotlandbased former competitive swimmer who’s taught swimming to everyone from toddlers to adults.

Never learned to swim? The good news is, swimming is accessible to all, and it’s never too late to learn.

“If you’re a complete beginner, I’d recommend taking some lessons to learn the correct body position as well as

proper breathing techniques,” Mollison says. “Swimming is all about efficiency of movement. If you can build up to doing front crawl and backstroke with efficient technique, you’ll notice amazing cardio benefits.”

And if fear is holding you back, don’t give in.

“Water can be extremely dangerous, but if you learn to navigate it safely (like learning how to cross the street), you can enjoy its many magical, fun and therapeutic qualities,” says Kim Shults, a private swim instructor in San Diego, who specializes in anxiety in the water. “It is never too early or too late to learn how to swim. My superpower is being able to teach an adult with lifelong fear how to swim in just one session.”

Added to the mix

While swimming is an excellent form of exercise, it shouldn’t be your only form of exercise. It is low-impact and great for easing pressure on the joints, but it’s not the best option for promoting bone health.

“Since during swimming one’s body is supported by water, the skeleton does not bear weight,” says Robert Herbst, a personal trainer, wellness coach and champion powerlifter. “As a result, the skeleton is not stressed and the bones can lose density.”

Exercise experts recommend supplementing swimming with weightbearing exercises that help maintain muscle mass and bone health, and prevent falls. Weight-bearing exercises include walking, hiking, jogging, climbing stairs, playing tennis, dancing, and resistance exercises, such as lifting weights.

“Any swimming program should be combined with a weightlifting program which stresses the spine and long bones of the arms and legs,” Herbst says. “This will cause the body to make new bone and improve bone density to prevent osteoporosis.”

Make swimming part of your overall exercise diet and you can experience more than just physical benefits.

“Swimming improves your quality of life,” Shults says.

Photo by Gentrit Sylejmani on Unsplash

LOOKING TO IMPROVE YOUR HEALTH? START HERE

Begin the begin

By Michael Green, MD As told to Marco Buscaglia

It’s never too late to begin living a healthy life. In a perfect world, you would have never eaten that first french fry or downed that first bottle of soda but who lives in a perfect world? While individuals who eat responsibly and get a fair amount of exercise will certainly enjoy the benefits of their healthy choices, it doesn’t mean that those who’ve gone down a different path are stuck with an unhealthy future. There’s always time to make changes in your life. And don’t worry about the age deadlines you hear on talk shows or read in magazines: Whether you’re 40, 50, 60 or 70, your best life may still be in front of you provided you take action now.

We can’t cover every way you can improve your lifestyle but we can start with some of the basics:

Drink water. Lots of it

Seems obvious, right? But you’d be surprised how even people who consider themselves responsible water drinkers convince themselves that a glass of water in the morning and a glass of water in the afternoon is enough. For some, it can be a tough transition but if you’re serious about your health, you’ll need to be serious about your water intake. You can have coffee—minus sugar and creamer—throughout the day but be sure you’re drinking more than enough water. I tell people that their body is 65 percent water so the amount of water they put into their body is incredibly important.

Stop drinking processed sugar

Studies show that even one can of soda correlates with metabolic syndrome, which is basically prediabetes. If you’re going to drink juice, drink juice that you make yourself. A bottle of processed apple juice or fruit punch can have more sugar than a can of soda. If you enjoy drinking juice, you should have a juicer or blender at home and make it yourself.

Meals matter

If you go out to dinner, you should know that the restaurant will be serving what’s basically a double portion. Either split your meal with someone or bring half of it home. And the food in your home should be as natural as possible. Be mindful of what you bring into the house. If you go to the grocery store and buy food that’s bad for you and bring it home, you’ve already lost. Keep the bad food out of your house. When shopping, focus on foods that are whole or pure. The less your food is processed, the better.

Limit your eating window

There are people who wake up at 6 a.m., eat breakfast and continue eating until they go to bed at 10 p.m. Try to limit yourself to 12 or even eight hours of eating during the day. If you wake up at 6, maybe you can have breakfast at 8 or 9 a.m. and then eat your final meal at 6 or 7 p.m. If you limit the amount of time you eat, your body will have time to process your food. I know there’s some discussion on the idea of fasting but if you give your body a chance to not only digest what you’ve eaten but also put it to use instead of storing it away, you’ll feel the benefits.

Photo by Toni Koraza on Unsplash

Where you sleep matters

We all know there are numerous benefits to getting a full night of sleep but we’ve been bombarded with so much information that we’ve tuned it out. I think we should keep it simple: Strive for eight hours a night but be mindful of where you sleep. Your bedroom should be a sanctuary. It’s not a place to watch TV or play games on your phone. It’s for sleep. If you treat it as a sanctuary, you won’t feel the need to pull out your iPad to stay busy when you’re going to bed. When you go into your bedroom, you go to bed. It’s as simple as that.

Walkers, embrace the weather

People realize the numerous benefits of walking but they consider it a seasonal thing. People who live in cities that are cold six or more months a year usually change their walking habits, even when they commute. Buy appropriate clothing so you can stay dry when it’s raining and warm when it’s cold. If you walk all year long, your health is going to not only improve, it will also stay consistent.

Photo by Gaelle Marcel on Unsplash

Empty nesters should refocus

When your children leave home, don’t stick with the same routines you’ve established for the past 20 or 30 years. It’s time to think about yourself again in every way—your health, your financial well-being, your spirituality, your relationships—and to make the effort to improve. You have the time now, so no more excuses. Do the things that will make your life better.

Chicago-based Michael Green, MD, specializes in anti-aging and regenerative medicine. He is also a board-certified emergency physician.

Photo by Esther Ann on Unsplash

THE LITTLE THINGS CAN DETERMINE IF A HEALTH CLUB IS RIGHT FOR YOU

Beyond big

By Marco Buscaglia

Think of your health club options like your reality TV choices: There’s that one about the beautiful people, the one about interventions, the one about those living-off-the-land types who don’t need anything from anybody; the one about people overcoming insurmountable odds and that one about the free towels.

Oh, wait. That last one’s about health clubs only, no reality TV show tie-in just yet, at least not this season.

Still, for most people, a health club’s reputation matters the most, even if that reputation is unwarranted.

“I think a lot of people decide whether or not they want to join a certain gym by window shopping,” says Susan Jayne of Kansas City, Missouri. “They walk or drive past a place that’s close to home or work and make an immediate judgment based on the people they see on the treadmills through the window. Then they check how much it costs to be a member.”

If you’ve already narrowed down your health club choices based on location, cost and contract, here are a few other factors to consider before signing that agreement:

Test the atmosphere

Start with the basics, like clean locker rooms, a comfortable workout climate, decent parking and adequate spacing of machines. “I don’t like to be super close to someone when I’m on the elliptical and in some clubs, you’re right on top of the person next to you,” says Chicago resident David Thompson. “I want to be somewhere that has a little respect for their members and doesn’t just treat them like pieces of meat they can lump together to make as much profit as possible.”

Class offerings and size

Susan Jayne of St. Paul, Minnesota, says she tried out a few clubs but opted out because of limited class schedules. “If it’s a big club and they only have one or two classes a week in a certain area, those classes are going to be packed,” she says. “Fewer classes means more crowded classes and in most cases, those are no fun.”

Staff attitude

Despite Jayne’s assessment of club members, Darah Patel says the harshest member treatment can come from health club staff. “I’ve been ignored, insulted and discouraged,” says Patel, who lives in Los Angeles. “Maybe it’s a Southern California thing but most trainers at the health clubs I’ve gone to get all

attentive when they’re approached by a typical wannabe Hollywood type, whether it’s a man or a woman. The more beautiful or handsome, the more attention. I’d look for a place that has trainers who want to help the regular people. And it’s not easy because I’m still looking.”

‘Vice’ proximity

“I’m talking about a health club right next to a Culver’s or a Portillo’s,” says Chicagoan Carlos Gonzalez, a 36-year-old

insurance adjuster. “I’ve had great workouts wiped out in 10 minutes because I had to pass a McDonald’s on the way to my car. It sounds dumb but ‘out of sight, out of mind.’ I know I can stop thru a drive-through or order for delivery but there’s something about walking right past a fast-food place fresh out of a workout. You’re like ‘oh, I could easily have a hamburger and fries because I just burned off 2,000 calories.’ You set that precedent and then in your head, every workout is followed by a Big Mac. That’s not good.”

Photo by Danielle Cerullo on Unsplash

BIKING ENTHUSIASTS READY FOR WARM-WEATHER RIDES

Spin cycle

By Marco Buscaglia

While there are plenty of cycling enthusiasts who love riding year-round, you prefer a kinder climate before breaking out the bicycle.

Well, wait no longer—it’s time to get your bike ready for spring, hit the pavement when possible and remember why you love biking in the first place.

Here’s a list of six reasons you should be biking more this spring:

1. It clears your mind

David Rodriguez, a paralegal in Chicago, says his daily bike rides keep his mind free of clutter. “I try to do the same thing with walks in the winter but it’s not the same, probably because it’s a slower process. When I’m on my bike, I’m moving. Rodriguez says that as soon as the weather warms up, he rides along the Chicago lakefront or through his Wicker Park neighborhood. And he’s not the only person in his house who enjoys the meditative elements of riding his bicycle. “My partner and I actually went on our first date nine years ago on the trail to the Chicago Botanic Garden. What was great about it was that he didn’t feel the need to talk the whole time. We just rode and enjoyed the day,” says Rodriguez, 41. “I was worried he was going to be chatting me up the entire time but he told me that he enjoyed the solitude of riding, even when he was with riding alongside another person. That sold me right there.”

Rodriguez says he’s looking forward to that first ride of spring. “I hope it’s soon,” he says. “Just that chance to ride along the trails and see the lake or trees. I just inhale and exhale and let it all go.”

2. It’s great in a group

Bicycling is an excellent way to share the mental and physical benefits of outdoor activity with others “It’s something you can do with your children or grandchildren. It’s something you can do with a group of friends. You have so many options,” Rodriguez says. “I’ve ridden with friends from work and people in my building. It’s a great way to be social.”

If you can’t find someone to ride with, you can always check out your local bike shop or online social sites for local riding groups.

3. You burn calories

Unlike most stationary bikes, which offer a fairly smooth riding experience, riding outdoors means you’ll be faced with stops and starts, wind, uneven riding surfaces and more, meaning you’ll burn more calories by adjusting to the elements. “If you’re on an open trail, you can control your heart rate, your intensity level and more,” says Shannon Sovndal, MD. “The outdoors adds unexpected elements to your riding experience and most times, that means if you choose to, you can work a little harder.”

Sovndal, a former competitive cyclist and author of several books on the subject, maintains that you can ride your bike to reach your desired level of fitness. “It’s not just about riding from Point A to Point B,” he says. “You can customize workouts to achieve certain goals.”

Photo by Roman Koester on Unsplash

4. It puts your senses to work

Riding outdoors means you’ll be seeing, smelling, hearing and feeling numerous elements. “I’ve ridden along the lakefront in the summer when it’s windy and you’re getting sprayed by the water,” Rodriguez says. “I’ve ridden through parks where there are people barbecuing. I’ve ridden along the edge of Millennial Park during concerts and heard everything. It really is something that appeals to your senses.”

5. It keeps you young

“I’m not sure there’s any activity that’s associated more with childhood than riding a bike,” says Beth Taylor, a graphic designer based in New York. “I remember the feeling of riding around in my little hometown in Wisconsin when I was a kid and it’s not too different from how I feel now when I ride in Central Park. It just puts me back in time even though I know I’m very much in the present.”

Photo by Philippe Oursel on Unsplash

6. It’s good for the environment

A self-powered, two-wheel mode of transportation that emits no pollutants into the atmosphere can’t be a bad thing, no matter where you stand on the current environmental spectrum. “I gave up my car six years ago and I haven’t looked back,” says Taylor. “I still take buses and the subway, and I rent a car on occasion but in my daily life, I feel like I’m doing my part.”

Photo by KBO Bike on Unsplash

HEADING BACK TO SCHOOL CAN BENEFIT CAREER, ATTITUDE Matter of degrees

Thinking about going back to school? Before you head back to the hallowed halls of academia, remember that working toward a degree takes time and money. While your additional education may not always pay off in your current or future job, there’s always value in gaining additional knowledge, no matter how old you are. But don’t dive in without checking the water; it’s imperative to do extensive research before signing on with any educational institution.

“Do your homework and research college websites for programs that interest you,” says Martha Jordan, director of Adult Learner Advocacy at Penn State University.

Jordan has found that most adult learners take about two years to actually begin this process and follow through. “Contact the school to speak with an admission counselor about your interests in the program and its entry requirements,” Jordan says. “If you’re going back to school to improve your work situation, speak with a career resource

person—will this program provide a skill set for the type of career that interests you?”

The same goes for financial aid. “There are many services that will charge you for access to outside scholarships,” Jordan says. “But the best option is to contact the financial aid office at the college and use their free resources for specific funding or loan accessibility. This is best handled by the experts in a financial aid office or by gathering information from their website.”

Once you enter a program, don’t expect to feel comfortable right away. “Start taking small steps,” says Amy Olmscheid, career center manager for Capella University, an online accredited school. “With the first couple of assignments, really listen to feedback from your instructor or professor. You may not be doing everything right, but that’s how you learn. You have to acknowledge that there’s going to be a learning curve.”

Balancing school, work and family may be more difficult to navigate for some. If you’re one of those people, be patient and remind yourself it’s not forever.

“Especially if someone has a lot of priorities at home, they may feel guilty for taking time away from their spouse or children,” Olmscheid says. “Some people may realize that in the long term this is going to be really good for their family, but in the short term, it can be really challenging. They have to make some compromises and just remember that this is short term.”

And then, once school starts and the balancing act is in progress, work hard and enjoy the ride. “Be prepared to feel a bit scared, excited, unsure, while building more and more confidence along the way,” says Lauren Anuskewicz, director of recruitment and external relations of Colorado State University, Global Campus. “It’s very rewarding.”

Photo by JESHOOTS.COM on Unsplash

MINDFUL PRACTICE NOW AVAILABLE IN ALL FORMATS

Mainstream meditation

There are many ideas of what exactly meditation entails. Is it taking a quick five minutes out of the day to focus on breathing, or is it engaging in a full Buddhist-style effort to achieve inner peace?

Yes, experts say. It’s both. But it can also be prayer, a mindful session of yoga, or a few minutes a day with an app or book that helps you meditate. The point is to engage in a mind and body practice that increases calmness and physical relaxation. According to the National Center for Complementary and Integrative Health, part of the

U.S. Department of Health and Human Services, meditation can improve psychological balance and enhance overall health and well-being. Studies have shown it can reduce high blood pressure, ease symptoms of anxiety and depression, improve insomnia and even alleviate symptoms of irritable bowel syndrome and ulcerative colitis.

It can also help relieve that everconstant torment of modern life—stress.

“Meditation affects the mind by clearing away the racing thoughts, worry, deadlines and demands. This gives your mind a chance to hit the reset button, providing a brain reprieve, if you will,” says Stacey Pierce-Talsma,

chair of the osteopathic manipulative medicine department at Touro University California. “Some studies have demonstrated actual changes in the size of some areas of the brain, while others have demonstrated that meditation techniques activate areas of the brain that assist us with mental clarity while decreasing activation in areas of the brain that activate stress.”

Starting simple

Starting a meditation habit can be as simple as taking a few minutes each day to focus on your breath. Dr. Pierce-Talsma suggests belly breathing, which involves placing your hands on your abdomen and feeling it expand

as you inhale and fall as you exhale. Try elongating your breath, inhaling for a count of four and exhaling for a count of six or eight.

Meditation can also mean spending time saying a prayer, or repeating a meaningful word or mantra.

Or, it can be as simple as going outside.

“Take a walk in nature, mindfully,” Dr. Pierce-Talsma says. “Notice each step, each leaf, the sun, the breeze and really be aware of the moment.”

There’s an app for that

Many people find success with guided meditation, which involves meditating with the help of a guide providing instruction. There are many ways to do this — you can work in person with a trained teacher, or you can have a book, an app, or even a YouTube video guide you through the meditation.

Nora McCarthy is a Chicago-based meditation coach who personally practices guided meditation. She says it helps train your brain to exist at the alpha wave level—this is when the brain is relaxed and daydreaming.

“[The alpha level] is where you access creativity, imagination and daydreams. That’s where guided meditation does most of its work,” McCarthy says.

Experimenting with apps like Headspace, Calm, buddhify and dozens more can help you find the type of guided meditation that works best for you. Some employ music, nature sounds, or imagery, while others even help target specific goals, like boosting creativity or reducing stress.

Get physical

Experts agree it’s best to meditate in a quiet spot that’s free of distractions. Meditating in the same spot at the same time every day trains your brain and helps it become habit.

You can sit quietly, or you can lie down, always making sure to practice good posture, opening your chest to allow the deepest breaths possible.

You can also incorporate meditative practices into exercise. Fitness expert Denise Austin recommends weaving meditation into stretching, for a deepbreathing, oxygen-enriching doublewhammy.

“I created a six-minute routine that’s

stretching, relaxation, breathing and meditation,” says Austin, who’s the wellness ambassador for the AARP, which provides a video of the routine at stayingsharp.aarp.org. “It’s a stretch from head to toe. It’s simple and eases people who are afraid of the word ‘meditation.’”

Whether you use a book, an app, a video, or work with a teacher, finding just a few minutes a day to meditate can have a huge impact on your mental and physical health.

“It’s a fabulous, natural way to reduce any anxiety or tension,” Austin says. “And it helps to calm you and bring you into the present.”

Photo by Katerina May on Unsplash

7 MEDITATION APPS THAT CAN HELP PUT YOUR MIND AT EASE

RELAX, ALREADY

HEADSPACE

Most people start at Headspace, which is the most popular meditation app out there, offering numerous lessons to help incorporate meditation into all aspects of your life.

Cost: $6 to $12.99 per month

Available: Apple Store and Google Play

10 PERCENT HAPPIER

Former ABC journalist Dan Harris isn’t solely responsible for the rise in interest in meditation but he certainly helped. His app, a companion to his book that’s geared toward meditation skeptics, is simple and easy to follow—and often good for a few laughs.

Cost: Free, in-app purchases

Available: Apple Store and Google Play

AURA

Personalize your meditation with Aura’s unique individualized approach. Basing your session on your current mood can help you move on from whatever cloud is following you around.

Cost: Free, in-app purchases

Available: Apple Store and Google Play

CALM

The perfect app for people who initially want to meditate without knowing they’re meditating. With sessions as short as three minutes, Calm can be a great starter kit for those who hear so many good things about meditation and are finally ready to give it a shot.

Cost: Free, in-app purchases

Available: Apple Store and Google Play

SMILING MIND

Putting mindfulness front and center, this app wants its users to be present more than anything else, offering simple, soothing sessions that provide comfort and peace. It can be used as a pre-meditation practice as well.

Cost: Free, in-app purchases

Available: Apple Store and Google Play

INSIGHT TIMER

Sort of the celebrity branch of the meditation community, you’ll find sessions with some of the practice’s most prominent teachers and advocates.

Cost: Free, in-app purchases

Available: Apple Store and Google Play

JOURNEY

If you think meditation classes are nice but are a bit bothered by prepackaged sessions, you want to live in the moment and take live classes with Journey, which offers real-time sessions for its users.

Cost: $19.99 per month

Available: Apple Store and Google Play

Photo by madison lavern on Unsplash

A STRONG SLEEP PATTERN CAN LEAD TO YOUR BEST LIFE

rest for the weary

By Marco Buscaglia

Upon retiring last year, Chris Santiago says he had an hour or two of “fog” every morning when he woke up. “When I was working, I’d jump out of bed around 5:30 and I’d be out the door by 6:30. Now, I wake up around 7:30 or 8 and it seems like it takes me two hours to get going,” says Santiago, 64. “I need two cups of coffee and some time on the treadmill before I feel like myself.”

Despite his mornings in slow motion, the San Antonio, Texas, resident says his doctor advised him to sleep less, not more. “I’ve gone to bed at 9:30 p.m. for 40 years and that didn’t change when I retired.”

But instead of getting eight hours

of sleep as he had in the past, postretirement Santiago was getting close to 11. “That’s too much for me, at least according to my doctor,” Santiago says. “He advised me to either go to bed at 11 or wake up earlier. He says my circadian rhythm was all messed up.”

Feel the rhythm

According to the National Institute of General Medical Science, the circadian rhythm is present in most living things and includes the physical, mental and behavioral changes within a 24-hour cycle with an emphasis on responses to light and darkness.

Dr. Thomas Wright, chief medical officer and senior vice president for medical affairs with Rosecrance Health Network in Rockford, Illinois,

says a person’s sleep cycle changes dramatically throughout his or her life. According to Wright, changes in the circadian rhythm mirror changes in a person’s physical, social, psychological and biological makeup. At approximately the age of 13, a person’s need for sleep peaks and begins to decrease by about 14 minutes per year until they reach the age of 20. After that, the sleep requirements are fairly similar as people age, usually six to eight hours per night, although adults 65 and older may be able to gain the positive effects of sleep with as little as five hours per night. Still, it’s important to get the proper amount of sleep. According to Wright, even limited sleep deprivation can result in cognitive challenges, psychological problems, hallucinations and delusions.

Make the adjustment

For some, retirement or even a change in household dynamics, like children moving out or the introduction of a new pet, can result in new sleeping patterns. No longer tied to a traditional 9-to-5 schedule, many people 50 and older stay up later to watch movies, read books or write. Despite the cliche about the 3:30 p.m. dinner special, there are plenty of people who enjoy meeting up with friends at night for coffee or a few drinks. The problem is that old habits can take a long time to break. “I think the most difficult part of getting used to not working is figuring out which schedule works best for me,” says New York City’s Thomas Russo, who recently turned 66. “I love staying up late but I can’t sleep past 6 a.m. so I feel like I’m cheating myself if I go to bed later. And I feel much worse than I do on four or five hours of sleep than I do on six or seven hours so it’s something I have to figure out.”

Russo says he’s talked to his doctor about his sleeping issues but doesn’t want to add a new prescription to his blood-pressure-and-cholesterol-treating regime. “I’m past that phase of my life where I have to take a pill to cure anything. I want to find a solution that’s natural, not based on chemistry,” Russo says.

To help shift his sleep schedule, Russo says he’s following the advice of his daughter, a preschool teacher in Burlington, Vermont. “She knows all about naps, I guess. She basically talked to me like she’d talk to a 4-year-old kid

who wouldn’t stay on his mat during nap time,” he says. “I have a ritual now. I stay up until midnight, have heavy blinds that block out the sun and turn off all my electronics until I get out of bed at 8 a.m., whether or not I’ve been awake since 6 or not.”

Santiago is taking a slightly different approach. “My daughter moved back home and she has a dog who feels the need to let the entire city know he has to go to the bathroom every morning at 6:30, so I’m out of bed early,” he says. “I take him for a little walk. It’s nice, actually. I told my daughter that when she moves out, the dog stays. He’s my alarm clock.”

As far as staying up later, Santiago says he tried it but couldn’t pull it off. “I’m like a zombie after 10 at night,” he says. “I’ll fall asleep where I’m standing.”

Russo says he’s a work in progress. “I’m getting up around 6:30, maybe 7 if I’m lucky,” he says.

Ask Russo why he just won’t just adjust his schedule back to 10 p.m. and his answer is as charming as it is practical. “I started dating a woman two years ago who works the second shift and we like to go out for dinner and maybe some dancing,” he says. “It’s some of the most fun I’ve had in my life. If there’s a reason to stay up late, that’s it.”

Photo by Vladislav Muslakov on Unsplash

THE PANDEMIC SPURRED MANY TO SEEK EMOTIONAL ASSISTANCE Support systems

By Marco Buscaglia

The emotional effect of working during a pandemic will be felt for years, according to mental health experts. Although COVID-19 and its aftermath created new barriers for people suffering from mental illness and substance use disorders, it also created challenges for people who previously didn’t identify or address their mental health.

The pandemic, in addition to having a temporary and permanent impact on the physical makeup of the United States, has led to a revised landscape of the country’s mental health. During the pandemic, roughly four in 10 adults reported symptoms of anxiety or depressive disorder, a sharp increase from one in ten adults prepandemic.

Dr. Jodi J. De Luca, a licensed clinical psychologist in Coal Creek, Colorado, says the global impact of COVID-19

resulted in a surge of stress, anxiety, depression, anger, irritability, fear and much more. “The impact on human emotion and behavior has been quite dramatic,” says De Luca. “The psychological aftermath of COVID-19 has the potential to continue for years to come. The fallout because of the COVID-19 pandemic will undoubtedly have a great impact on global mental health.”

Help is available

Kenneth Farr, Ph.D., says people should try to get assistance when needed. “There are times in our lives when we have to reach out for help, whether it’s a caring family member, a clergy member or a mental health professional,” says Farr, a clinical psychologist in Dayton, Ohio. “The tendency to believe you’re the only one who has to seek mental health care can sometimes stop you from trying to get the help you need. In reality, there are a lot of people who are experiencing these same feelings. If you seek help, know that you’ll be one of many.”

Mary Smith, a 37-year-old workplace compensation attorney and mother of two in Chicago, says she struggled while working from home. She says she was able to use her company’s Employee Assistance Program to meet with a social worker, then a psychologist, in online sessions. “Just talking about it with someone, just seeing an attentive face, it was like I could step outside of myself and listen to what I was saying,” she says. “It wasn’t this magical transformation and I

still have trouble dealing with what we’re going through but I feel like I have strategies that help me work through things. I find myself stopping my thoughts for a minute, collecting myself and then moving forward.”

Smith says she continues to meet with her therapist today. “It’s just nice to have that line of communication with someone who is there—by concern and by profession—to help you out.”

Photo by Christina @ wocintechchat.com on Unsplash

Cheater’s proof

If you’re trying to lose weight, it’s important to remember that perfection should never be the goal, say nutritionists and dietitians. With any sensible eating plan or diet, incorporating a cheat meal every so often is not only the sanest way to approach weight loss, it may be the most effective.

First things first—experts recommend throwing out the word “cheat” entirely and replacing it with “treat,” “fun” or “free.” “Cheat” has a negative connotation, and thinking of food in black-and-white, goodor-bad terms is counterproductive when you’re trying to maintain a more reasonable approach to

weight loss. Food—and our behavior toward it—should never have a moral classification.

There is some evidence that a treat meal can help recharge or reset the metabolism, though the findings are not precise. Some experts say the occasional indulgence can prevent the body from thinking it’s entering starvation mode.

“Our bodies tend to adjust our metabolism based on how many calories we are eating, so consuming more calories periodically can actually boost metabolism,” says Erin Brown, a Vancouver-based registered dietitian.

There is no exact method for incorporating treat meals into

your plan, though nutritionists and dietitians usually say to limit yourself to one or two treat meals per week. Still, certain diets that are more restrictive toward entire food groups, such as the Keto diet, Whole30 or low-carb diets, generally will not allow for a cheat meal.

Many experts also describe the 80-20 principle, meaning aiming for adherence to your diet 80 percent of the time and loosening the rules 20 percent of the time. Or perhaps you might allow yourself smaller treats throughout the week if that’s more important to you—for example, a daily piece of dark chocolate or two or three glasses of red wine each week.

CAN AN OCCASIONAL ‘TREAT’ MEAL SOOTHE YOUR MIND AND SAVE YOUR DIET?

Maintain control

However you choose to do it, remember that the key is to “cheat, not binge,” says Philip Goglia, who has his Ph.D. in nutritional science and is the chief medical officer and co-founder of San Diego-based G-Plans, a health technology company that creates meal plans based on a user’s metabolic body type.

“The No. 1 tip in making the most of your cheat meal is to do it smartly,” Goglia says. “Do not turn your cheat meal into an all-day binge.”

Goglia also recommends having your treat meal for dinner because eating rich foods for breakfast or lunch might prompt you to continue overeating throughout the rest of the day.

“Who wants a salad after a brunch of French toast and mimosas?” Goglia says.

Accounting for a treat meal can also teach you to better budget your food intake throughout the week, a habit that is essential to weight loss. For example, if you know you’ll be attending a birthday dinner over the weekend, you can plan to eat more carefully in the days leading up to the event.

“Planning a cheat meal well in advance can be a useful tool to break up long periods of dieting into more manageable blocks of time,” says Elliott Upton, a personal trainer with Ultimate Performance, a personal-training business based in Brighton, England. “It essentially gives you something to look forward to, and it is planned into your program.”

Give yourself a break

There are major mental-health benefits that come with allowing yourself a treat meal every now and then, and a more positive attitude will keep fueling you throughout your weight-loss journey.

“The greatest benefit [of the treat meal] is in our minds,” says Dr. Rupali Chadha, chief of medical staff at

Metropolitan State Hospital in Norwalk, California. “Knowing we can eat healthy six days a week and have one or two meals outside the nutritional goals we’ve set for ourselves can sometimes be the carrot, pun intended, that gets us through. Feeling deprived fully can lead to binge eating and obsessive thoughts of food, and a cheat meal can help prevent this.”

Photo by Louis Hansel on Unsplash

SPIRIT

ONLINE COMMUNICATION NO SUBSTITUTE FOR IN-PERSON CONVERSATIONS

Face to face

By Marco Buscaglia

Brian Lowell says he talks to his friends from high school nearly every day. OK, he says he texts his friends from high school nearly every day. “It’s similar to talking,” acknowledges Lowell, 67, “but it’s not the same.” Lowell’s “pack,” as he refers to his friends, are graduates of Leto High School in Tampa, Florida, and range in age from 64 to 68. “We all graduated in the late 1970s and early 1980s and always stayed in touch because everyone stayed in the area, but when people started moving out of Florida, it got a little harder,” Lowell says. “We’ve had this group text now for the past three years. Guys check in usually every morning, tell a joke or write something about their kids. It’s nice.”

Despite the sharing of information,

Lowell admits it’s not exactly a conversation. “How can it be? I ask a question about something at 8 in the morning and I might not hear anything back for an hour or a day. Sometimes a week,” he says. “I know the guys on the other end but really, if it weren’t for the personal stuff, they might as well be robots.”

So last year, Lowell, one month into a 26-week severance package he received after losing his job, convinced his friends that they needed to get together “before we forgot what we all looked like.” To his surprise, it was an easy sell.

“What’s one or two weekends a year to get together? That’s nothing,” Lowell says. “We found a cottage and were fishing in Tennessee within a month.”

Lowell’s chat group includes Lowell and a friend in Florida, a “real estate king” in Atlanta, a teacher in Tennessee, twin brothers in Ohio and a recently

retired police officer in Costa Rica. “We’re all mildly successful, I guess, so there’s no reason we can’t get together for a weekend or two a year just to hang out and talk. Lots of laughs, too.”

Simplified conversation

Psychiatrist Mark Goulston, author of “Talking to ‘Crazy’: How to Deal with the Irrational and Impossible People in Your Life” (AMACOM, $18.95), which will be released in paperback in July, says it’s easy to discount the importance of in-person conversations, especially with so many forms of communication. But that doesn’t mean it’s good practice to only engage in technology-enabled correspondence. “It’s wonderful to keep in touch with friends and family on your phone or computer but it’s not like the real thing,” says Goulston. “Those conversations that take place face to face—those are the ones that strengthen us and sustain us. They’re

the real thing. They’re not limited to a few lines of text or a quick photo. People speak to each other, listen to each other and build on their conversations and when they do that, they build their relationships.”

Sherry Turkle, professor of the Social Studies of Science and Technology at Massachusetts Institute of Technology and author of “Reclaiming Conversation: The Power of Talk in a Digital Age” (Penguin Books, $17), spoke about the differences between digital and inperson communication in a popular TED talk, emphasizing how the convenience of texts and emails can create a sterile, limited conversations. “Human relationships are rich and they’re messy and they’re demanding. And we clean them up with technology. And when we do, one of the things that can happen is that we sacrifice conversation for mere connection,” Turkle said. “We shortchange ourselves. And over time, we seem to forget this, or we seem to stop caring.”

Tuned in

Lowell says his favorite thing about the face-to-face conversations is that he gets a chance to listen to his friends. “And I mean, really listen,” he says. “A guy texts about his divorce and yeah, you feel bad for him but it’s just words on a screen. When you’re sitting across from him, you see it in his eyes. You see that pain. And you can be a better friend, you know? You can listen. You can offer your support. I’m not a touchy guy but when he was telling us about how hard it was,

I kept putting my hand on his shoulder, you know, just giving him some support.”

Helen Walters, 66, says like Lowell, she appreciates human contact. “I moved to a new place last year and was thrilled when I saw all the activities they had that revolved around conversation,” says Walters, who lives in a retirement community in Huntley, Illinois. “Book clubs, trivia contests, journaling groups.

I love sitting across the table from someone and talking about movies and books because you always end up talking about your kids, your husband, your job, your life, basically. It’s sharing information and it’s sharing yourself. And it’s all very real—your voice, your hands, your eyes. It’s not confined to the screen on my iPhone. I’m talking to real people and they’re talking back.”

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LET YOUR FEET SOOTHE YOUR SOUL ON YOUR NEXT VACATION

Step it up

By Robert Snarski

Whether you’re planning on an extended trip or a quick getaway this year, you should consider a trip that requires a certain amount of movement. “Cruise ships, all-inclusive resorts and four-star hotels are great but some of the best vacations rely on those two most crucial tools in your vacation toolbox: your two feet,” says Beth Paulson, a retired attorney and self-proclaimed “wannabe travel writer” from San Jose, California. “My husband and I realized several years ago that the things we would do on vacation, like taking in a show or eating a generic meal, were really no different than the things we could do at home. We usually did resort vacations and cruises, so we took them off of our list.”

After Paulson was diagnosed with Type 2 diabetes, her doctor recommended she get more exercise. “He suggested we find new places to explore, so we started planning walking trips,” she says. “That’s easy to do in California. There’s a lot to see.”

Paulson says she and her husband would head to San Francisco and take literary tours or hop on a quick flight to Los Angeles and walk around Hollywood and Beverly Hills or take a side trip to the Southern California beaches. “It was kind of an eye-opener for us, to be honest,” Paulson says. “We raised three kids in California and we haven’t seen much of the state. For years, we were literally 90 minutes away from Big Sur and we never made the trip.”

Change the mindset

Whether you’ve reached a certain age or looking for something new to do,

you should rethink how you vacation, says Thomas Downey, a New Yorkbased financial planner and part-time tour guide. “I started giving tours on the weekends a few years ago after my kids were all out of the house and I wanted something to do,” says Downey. “I was amazed at the number of people who came to New York City and wanted nothing to do with walking. They wanted to cab everywhere or take a tour bus. But to truly appreciate New York, well, any city really, you have to walk it. You have to mix with the locals and the tourists and go in and out of the shops and restaurants. When you see the Empire State Building from a bus or the Statue of Liberty from a boat, what good is that? You might as well see it on TV.”

While Downey says younger travelers usually appreciate the do-it-on-foot mindset, he says he’s seeing an upswing in older visitors who want nothing to

do with sitting on a bus, opting instead for a pedestrian experience that serves their curiosity and their wellness. “Do you know how many steps you can get when you walk around New York City? We’re talking thousands,” Downey says. “I’ll get emails from people who have taken our tours and they tell me how wonderful it was to be physically exhausted when they got back to their hotel room that night, how they felt like they truly interacted with the city and how they try to keep up with the steps they put on in New York, now that they’re back home.”

10,000 and counting

Aaron Thompson can relate. On a recent work-related trip to Washington, D.C., Thompson says he logged 21,000 steps on a day off without even thinking about it. “I wear a Fitbit every day and try to walk 10,000 steps,” says the 34-year-old graphic designer. “I do a lot of freelance work and I’m traveling from office to office so I can do a lot of walking. Even then, I’m still at 8,000 steps, maybe 9,000. When I saw that 21,000 number on my phone in D.C., I felt like I just ran a marathon.”

Thompson says he’s built on the momentum from his trip by exploring new neighborhoods with his wife every Saturday. “We both grew up Naperville, Illinois, and now we live in the West Loop in a four-flat, so the city of Chicago is still pretty new to us,” he says. “We’ll get geared up in the morning and take the train or Uber to a neighborhood we don’t know much about, and kill a few hours walking around, checking things out.”

And the Saturday journeys have inspired the Thompsons to take different types of vacations. “There’s not a lot of money to go to Europe or anything but we’d usually vacation in Florida, on the beach. This year, we’re planning on a trip to Austin, Texas, which we hear is an awesome city for walking and eating, and we have a wedding in Philadelphia in the fall. I’m already getting all geeked

out with Google Maps, checking out all the spots we should hit in both cities,” Thompson says. “The idea of sitting on a beach in Sarasota for five days seems so boring to me now. I’m sure I’d enjoy a day or two but when you look at the free time you have in a year, even a lifetime, you want to take as much advantage of it as you can.”

Photo by Alberto Casetta on Unsplash

SPIRIT

5 WAYS TO ADJUST YOUR ENVIRONMENT TO REDUCE STRESS

All around

By Marco Buscaglia

The best way to reduce the stress in your life is to evaluate your environment. Reconsider these five areas and see how you can lessen the stress in your world.

1 Sounds: Too many background noises can contribute to the stress and tension of your day—in the office it might be ringing phones, workplace chatter or the buzzing of lights. At home, it could be the volume of someone else’s music, barking dogs or children playing. If the sounds at work or home are causing you stress, take control. Begin by turning down your own sounds and noises like phones, chatter and radios, and kindly ask others to do the same.

2 Sights: Poor lighting can cause eye strain and increase fatigue. Better lighting can be an instant mood booster. Be sure your environment has adequate lighting. When working, experiment with different bulbs or try working by a window, if possible. At home, use different tones and shades of light to keep your mind stimulated as you move from room to room. Also, try to get some daily exposure to the sun.

3 Surroundings: A cluttered, messy or disorganized work or home space can be stressful and distracting. Take the time to develop a system that works for you. Try to create a relaxing, inviting and pleasant vibe in both places. This will not only keep you calm, but will be welcoming and tranquil for any guests.

4 Systems: We all know that systems and technology can make life easier, but often offer too many interruptions, information overload and stressful accessibility. Make sure to give yourself a technology break on a regular basis; take a walk outside, chat with a friend or coworker, or practice some quiet meditation. Whether it’s your phone, computer or streaming service, log off and disconnect whenever possible.

5 Space: Find a space at home, work or in between where you can breathe deeply, meditate, visualize or practice other stress management techniques. Spending time in nature, even looking at nature pictures, has been shown to reduce stress levels.

FIRST-TIME PARENTS — PREPARE FOR CHANGE

now what?

There’s a question that often hits new parents on their way home from the hospital after the birth of their child: Now what?

“It’s totally normal to have that feeling of fear and apprehension. I mean, look—there’s a baby in the backseat. And that baby is your responsibility,” says Patricia Roll, a social worker in Los Angeles who specializes in working with new parents. “But most parents have already taken some classes, read some books and viewed endless YouTube videos about being a new parent so they just need to take a deep breath and begin.”

And if you need a quick reminder, there’s plenty of information to go around. The Youth and Family Psychotherapy Services and New Parents Groups Facilitators at William James College in Newton, Massachusetts, offers seven points of advice for first-time moms and dads:

1 Expect stress: Becoming a parent is a major life transition. All transitions, no matter how eagerly anticipated, are accompanied by some degree of stress. And despite our best preparations, we may have to adjust our plans as we go along.

2 Forgive yourself: You’re going to make mistakes. We all do. Nobody has all the answers, and even the “experts” often disagree about “what’s best for the baby.” Babies’ needs seem to change daily. Once you feel you have something figured out, it changes. Allow yourself to continue getting to know your baby and your relationship with them daily. Talk to your partner about strategies that work and support each other as you figure things out together.

3 Accept help: Don’t try to be Super-Mom or Super-Dad. Neighbors, relatives, friends and co-workers are often delighted to help if you let them know what you need. Just having an hour to sleep, shower or take a walk while someone you trust cares for your infant can give you a muchneeded lift.

4 Review and revise your expectations: Remember that you have a new baby depending on you for every need. Let go of any guilt caused by unfinished chores. It is important to take time for yourself and spend time with your family.

5 Believe in yourself: You know what’s best for your baby. Sort through the mountains of advice you’ll receive from friends, relatives, strangers, doctors, magazines and parenting blogs. Try out new ideas that sound good to you. Toss the rest.

6

Ask questions: No matter how much we know about children and about our pre-baby selves, we all have to learn how to be parents. Be open to surprises; you may find yourself changing some of your preconceived notions about parenthood.

7 Mix it up: Babies benefit from different types of loving interactions. Caring and nurturing your baby do not come from feeding alone. Spend time holding the baby and talking to them. Continue to develop your own ways of interacting with them.

TIPS FOR NEW PARENTS TO HELP SET CHILDREN ON A HEALTHY PATH

The journey begins

If you’re a new parent, you have the opportunity to establish some patterns and habits for your child that will—if you’re lucky—last a lifetime. Here’s a look at some advice from the Centers for Disease Control and Prevention on keeping your young children safe and helping to prepare them for their life ahead.

Infants

• Breast milk meets all your baby’s needs for about the first six months of life. Between 6 and 12 months of age, your baby will learn about new tastes and textures with healthy solid food, but if possible, breast milk should still be an important source of nutrition.

• Feed your baby slowly and patiently, encourage your baby to try new tastes but without force, and watch closely to see if they’re still hungry.

• Keep your baby active. She might not be able to run and play just yet, but there are things she can do to keep her little arms and legs moving throughout the day. Getting down on the floor to move helps your baby become strong, learn, and explore.

• Try not to keep your baby in swings, strollers, bouncer seats and exercise saucers for too long.

• Limit screen time. For children younger than 18 months of age, the American Academy of Pediatrics (AAP) recommends that it’s best if babies do not use any screen media other than video chatting.

• Make sure your child gets the recommended amount of sleep each night: For infants 4-12 months old, 12–16 hours of sleep per 24 hours (including naps) are recommended.

Toddlers - 1-2 years old

• Give your child water and plain milk instead of sugary drinks. After the first year, when your nursing toddler is eating more and different solid foods, breast milk is still an ideal addition to his diet.

• Your toddler might become a very picky and erratic eater. Toddlers need less food because they don’t grow as fast. It’s best not to battle with them over this. Offer a selection of healthy foods and let them choose what they want. Keep trying new foods; it might take time for them to learn to like them.

• Limit screen time.

• Your toddler will seem to be moving continually— running, kicking, climbing or jumping. Let him be active—he’s developing his coordination and becoming strong.

• Make sure your child gets the recommended amount of sleep each night: For toddlers 1-2 years old, 11–14 hours of sleep per 24 hours (including naps) are recommended.

Toddlers - 2-3 years old

• Talk with the staff at your childcare provider to see if they serve healthier foods and drinks and if they limit television and other screen time.

• Your toddler might change what food she likes from day to day. It’s normal behavior, and it’s best not to make an issue of it. Encourage her to try new foods by offering her small bites to taste.

• Keep television sets out of your child’s bedroom. Set limits for screen time for your child to no more than 1 hour per day of quality programming, at home, school or afterschool care.

• Encourage free play as much as possible. It helps your toddler stay active and strong, and helps her develop motor skills.

• Make sure your child gets the recommended amount of sleep each night: For toddlers 2-3 years old, 11-14 hours of sleep per 24 hours (including naps) are recommended.

Preschoolers - 3-5 years old

• Eat meals with your child whenever possible. Let your child see you enjoying fruits, vegetables and whole grains at meals and snacks. Your child should eat and drink only a limited amount of food and beverages that contain added sugars, solid fats or salt.

• Keep television sets out of your child’s bedroom. Set limits for screen time for your child to no more than one hour per day of quality programming, at home, school, or afterschool care.

• Provide your child with age-appropriate play equipment, like balls and plastic bats, but let your preschooler choose what to play. This makes moving and being active fun for your preschooler.

• Make sure your child gets the recommended amount of sleep each night: For preschoolers 3-5 years old, 10–13 hours of sleep per 24 hours (including naps) are recommended.

Photo by Thiago Cerqueira on Unsplash

EXPERTS SAY BEST DIETARY SWAPS EMPHASIZE FRESH, WHOLE PRODUCE

This-for-that

It’s time to face up to that freezer-burned loaf of sproutedgrain bread and admit it: Your dietary resolve is as dustcovered as your Magic Bullet. The reason you may be bored with healthy eating is that the food trend that is most going to get you to your health and fitness goals is one your grandmother would be familiar with: Eat your vegetables.

“Most people can always use more vegetables and plant-based foods in their regular diet,” says Atlanta-based registered dietitian Namrita Kumar.

Kathryn Scoblick, a nutrition and wellness coach in Austin, Texas, agrees, saying that people who are pretty healthy eaters to begin with can always swap out a snack for fruits.

“For many, it is our snack choices that add unnecessary calories,” she says. “Decide that a piece of fruit or a vegetable is your snack instead of packaged anything.”

Kumar explains that she has made this change in her own diet because of the variety of flavors, textures and nutrients that fruits and vegetables can offer.

“Plus, they are usually less energy dense and have a higher water content than pasta or oats, for example, so you can eat a larger volume of food for the same amount -- or fewer -- calories,” she says.

Kumar suggests that you may use a spiralizer, which turns fruits and vegetables into long, thin ribbons, to make zucchini, yellow squash, beets, broccoli, butternut squash, cabbage and carrots into substitutes for pasta to add to rice or grain bowls or salads.

Deceptive trends

Further driving home the point that whole, unprocessed fruits and vegetables may offer the most bang for your buck nutritionally, Dr. Adrienne Youdim, a Beverly Hills, Calif.-based physician and diplomat of the American Board of Obesity Medicine, cautions

against one trendy swap: smoothie or acai bowls, which are smoothies in a bowl, possibly made with the acai berry, and usually eaten as breakfast. Some of these options may be clocking in with about as many calories as a Big Mac and nearly 100 grams of sugar.

The good news is there are some vegetable-based food trends that the experts think are worth the calories that may help jazz up your routine.

“Sweet potato toast is pretty delicious when made sweet or savory,” Kumar says. “And, it’s a bit more filling and satisfying than using bread.”

Unlike avocado toast, where avocado is mashed onto a bread of choice, sweet potato toast uses thick planks of roasted or toasted sweet potato in place of the bread. It may be topped with almond butter and cinnamon for a sweeter breakfast or snack, reminiscent of Thanksgiving casserole, or with eggs, avocado or a mashed black bean spread for a more savory approach.

Another vegetable trend that can add flavor to your diet that Kumar likes is sauerkraut, the pickled, fermented cabbage typically served with Bratwurst or pork chops.

Old-school eats

“Even if you’re not a fan of traditional sauerkraut, companies such as Farmhouse Culture have done a really great job of offering several varieties of kraut and fermented vegetables that make great additions to salads, bowls, and sandwiches for breakfast, lunch and dinner,” she says.

Sauerkraut offers the double whammy of adding the fiber and nutrients of a vegetable but also with healthy gut bacteria similar to yogurt. The pickling

process that gives sauerkraut its signature pucker is caused by a reaction of beneficial bacteria, just like the process that turns sweet milk into tangy yogurt.

Speaking of yogurt and refreshing your diet, Kamur offers some suggestions for reaping a greater health benefit from this diet staple.

“Buy plain yogurt instead of presweetened or artificially sweetened ‘light’ varieties,” she says. “There are several varieties of yogurt options now including traditional unstrained, Icelandic, Australian, Greek, Kefir, and non-dairy, depending on your dietary preferences as well as taste and texture preference. If you want a sweeter taste,

you can add your own sweetness from fruit, honey, maple syrup, date or vanilla bean paste or extract.”

Starting with the simplest form of a food and then adding whole, natural foods to improve the taste is a trend that the experts say will never go out of style.

“I am all for people taking the steps they are willing to take in the place they are on their health journey,” Scoblick says. “When you are looking for healthy prepared foods, buy organic if you can, and if that is not an option avoid these ingredients the best that you can: hydrogenated oil, palm oil, food coloring, artificial ingredients, preservatives and added sugars.”

Photo by Tanaphong Toochinda on Unsplash

REGULAR MASSAGE THERAPY SESSIONS CAN HELP IMPROVE PHYSICAL, MENTAL STATE

Here’s the rub …

Thinking about booking a massage appointment to alleviate some stress? It’s a great idea, one you might want to incorporate into your regular routine as well. Though most of us view a massage as a sporadic luxury, perhaps something we get around to doing only once or twice a year, regular massage therapy has multiple proven benefits toward both mental and physical health.

“There are so many mental and physical benefits of massage therapy, which is likely why massage therapy has been around as a health-care practice all over the world for over 5,000 years,” says Marci Howard-May, director of spa and wellness at the St. George, Utah-based Red Mountain Resort. “Massage is a great way to help combat stress and bring much-needed relaxation into our modern-day lives.”

Massage therapy alleviates stress by reducing levels of cortisol, the stress hormone, and simultaneously increasing

levels of serotonin and dopamine, Howard-May says. Serotonin regulates mood, hunger, sleep and digestion, and has been linked to learning and memory, Howard-May says, while dopamine promotes focus, alertness and motivation.

“It is by the stimulation of the nervous system and cardiovascular system that these benefits are reached,” says Howard-May. “Massage stimulates our parasympathetic nervous system through pressure sensors in the skin called mechanoreceptors.”

Softening the blow

Massage therapy aids greatly in pain relief, both chronic and recent. Most of us lead lives that create some type of physical discomfort—sitting at our desks too long, staring at our phones too often—and engaging in too much or not enough physical activity.

“Chronic sitting leads to tightness, hypertonicity and shortening of muscles and fascia, [the] connective tissue that connects all of our muscles and is crucial for proper

movement,” says Jonathan Jordan, a San Francisco-based massage therapist, personal trainer and nutrition coach. “Most common issues include tightness and pain in the neck, shoulders and hips, which can lead to pain in other joints, especially the lower back and knees. Regular massage and soft-tissue work can help restore these muscles back to their healthy length and tone so as to alleviate this pain and restore posture.”

Jordan stresses that in order to maximize the benefits of massage therapy, one has to actually do it on a regular basis, as well as work to correct the issues that necessitate massage therapy in the first place. To that end, Jordan states that he assigns his clients “homework” to be completed between sessions, such as mobility and stretching exercises and strength-training programs.

“Massage is temporary,” Jordan says. “If the client goes back to real life and continues the behaviors that cause the issues, they will come back, which is why regular massage is important for sustained results. If a client has serious issues and is new to bodywork, I usually see them two times per month for two to three months. For a healthy, maintenance-type client, I typically see them every four to six weeks.”

Massage may vary

There are several types of massage therapy with specific uses and goals. Two of the most common are Swedish and deep tissue, which are generally used for relaxation and pain relief, respectively.

Swedish massage is less penetrating than deep tissue, whereas deep tissue uses greater pressure and intensity.

“Swedish massage uses long, flowing strokes, kneading and vibration to create a sense of relaxation, pain reduction and improved flexibility,” Howard-May says. “[Deep-tissue massage] uses more pressure and focuses on removing adhesions or knots in the tissues to

improve range of motion and flexibility, as well as addressing trigger points that can refer pain locally and into other areas of the body. This style of massage is known to help improve issues with chronic tension and may result in soreness for a few days following the massage. Pressure may cause some discomfort but should never cross over into pain.”

Photo by Angélica Echeverry on Unsplash

Comfort level considered

If you’ve never gotten a massage, perhaps what’s holding you back is the prospect of getting virtually naked in front of and/or being touched by a stranger—some of the most common qualms. Experts emphasize that it’s essential to do a little research beforehand—read up on potential massage therapists to find out about their style and approach, and arrive to your session prepared with any questions and concerns.

Jordan says one of the most common questions among newcomers is with regard to how much they should undress. He states it really depends on your comfort level—some clients prefer to leave their underwear on, though you can also undress entirely if the massage therapist doesn’t specifically state that you shouldn’t do so.

“You will be draped and your modesty will be maintained,” Jordan says. “If you cover an area of your body with clothing, the therapist will not work on that area.”

Howard-May adds that there are ways to ease into massage therapy if you’re still feeling apprehensive about the prospect of being undressed in front of a stranger—for example, there are massage techniques in which you can remain fully clothed, such as chair massage, sound therapy, cranial-sacral therapy, Thai yoga massage or reflexology.

“This is a good way to know if you can enjoy receiving healthy, therapeutic touch from a stranger,” Howard-May says.

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