Premier Club March 2023 Newsletter

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Health & Fitness News

March is National Colorectal Cancer Awareness, Kidney, Nutrition, Save Your Vision, Bleeding Disorder, and Trisomy Awareness Month

8 TIPS TO BUILD A HEALTHY MEAL

In honor of National Nutrition Month, it is important to remember the basics to building a healthy meal every time you sit down to eat. Over the last couple of years, we have changed the guidelines on how much food we need to eat, when to eat, and what to eat. It can all be very confusing, but following the tips below will help ensure you will be fueling your body with all the essential nutrients and vitamins your body needs to function properly without over-indulging.

1. Make half your plate fruits and vegetables. Look for a variety of fruits and vegetables for your meals in order to receive all the essential vitamins your body needs to feel its best.

2. Add lean protein. Opt for lean beef and pork, chicken, turkey, tofu, nuts, beans, and fish.

3. Include whole grains. Look for products whose labels read “100% whole grain” or “100% whole wheat.” This ensures that you are getting more nutrients than what refined grains provide.

4. Don’t forget about dairy. Choose low-fat dairy options such as fat-free or low-fat milk or yogurt. They provide the same amount of calcium as whole-milk products with fewer calories and less fat. If you are allergic to dairy, try dairy-free options such as soy milk, almond milk, or coconut milk.

5. Avoid too much extra fat. Extra sauces and toppings can add more fat to dishes such as broccoli with cheese sauce. Instead, replace those sauces with healthier toppings such as herbs, spices, citrus, low-fat sauces or gravies, etc.

6. Take your time. Enjoy your food slowly instead of eating it quickly. Savor the taste and textures, and pay attention to how you feel. Be mindful. You won’t eat as much, and you’ll feel better.

7. Use a smaller plate. This tip helps with portion control and makes you feel more satisfied, because you’ll finish your entire plate without overeating.

8. Take control of your food. Try to eat at home more often so that you know exactly what and how much you are eating.

Health and Fitness Calendar | January 2023

Health and Fitness Calendar | March 2023

All Aquatic Balance classes will be run by the Fitness Director, Kim Engen. The Low-Impact Water Aerobics classes will be run by Marky Forrest. Aqua Yoga will be taught by Sandi Tindal. All classes will be 45 minutes to 1 hour, depending on the class.

8:45 AM

Aquatic Balance Class (P)

11:30 AM

Aquatic Balance Class (P)

6:30 PM

Low-Impact Water Aerobics (P)

Happy St. Patrick’s Day!

9:15 AM

Aqua Yoga Class (P)

10:30 AM

Aqua Yoga Class (P)

Kim out of town

Class (P)

6:30 PM

Low-Impact Water Aerobics (P)

Kim out of town

8:45 AM Aquatic Balance Class (P) 11:30 AM Aquatic Balance Class (P) 6:30 PM

Low-Impact Water Aerobics (P)

8:45 AM

Aquatic Balance Class (P) 10:00 AM

Low-Impact Water Aerobics (P)

8:15 AM

Aquatic Balance Class (P)

9:15 AM

Aqua Yoga Class (P) 10:30 AM

Aqua Yoga Class (P)

Premier Club of Prestonwood Court

INGREDIENT OF THE MONTH

The green bean is an essential food that is healthy and nutritious for our bodies. This food benefits us by maintaining strong bones, reducing our risk of fractures, improving heart health, protecting our gut health, aiding in healthy pregnancy, preventing cancer, reducing depression, and much more!

Fitness Class Descriptions:

Low-Impact Water Aerobics with Marky Forrest

(T/TH at 10:00 AM and M/W at 6:30 PM)

This class is for men and women at an intermediate to advanced fitness level. Individuals will be taught how to strengthen and tone muscles, improve cardio-respiratory fitness, develop flexibility, and increase range of motion.

Aquatic Balance Class with Kim Engen (M/W at 8:45 AM and 11:30 AM, T/TH at 8:45 AM, and F at 8:15 AM)

This class is for men and women at an intermediate fitness level. You will work on strengthening your legs and core muscles in the pool to improve your balance. Working on your balance and strength will allow you to walk better and help prevent falls.

Aqua Yoga Class with Sandi Tindal (F at 9:15 AM and 10:30 AM)

This class gives you the opportunity to cultivate healthy movement patterns, develop improved balance, and gain greater mobility throughout your whole body. You will discover the delight of moving in partnership with your breath and enjoy connecting with a variety of yoga postures in innovative, creative, and energizing ways. Come learn how to breathe fully and deeply with a powerful diaphragm, a stronger core, and a focused mind, all while reducing your stress levels.

If there is severe weather, we will not have pool classes. The gym will be open but the pool will be closed.

Refer a Friend Program: When you refer a friend, family member, or neighbor to join the Premier Club, you will get one month free of the Premier Club!

If you would like information about assisted living or memory care at Prestonwood Court, please contact Julie Carpenter or Jane Cueto at 972-306-2200!

They are happy to give you a tour and provide any information that you need!