our healthy communities november 2015 publication

NOVEMBER 2015

Keep the focus on fun, not food. Most holidays areassociated withparticularfoods.Christmasmight not bethe same with-out your aunt'sgreen beencasserole, butthat doesn't

mean food has to be the main focus. Instead, throw yourself into the other rituals a holi-

day brings, such as caroling or tree trimming.Cut down your own Christmas tree. Rather than

buying a tree from a lot where the trees have beendrying out for weeks, visit a tree farm that allows youto cut your own. It will be fresher and probably lessexpensive than they are at the lot. And you'll burn offcalories and create wonderful family memories whenyou do it yourself.

Indulge in only the most special holiday treats. Skipthe store-bought cookies at Christmas, but do savesome calories to sample treats that are homemadeand special to your family. Just don't completelydeprive yourself on festive days - your willpower willeventually snap, and you'll end up overeating.

Make the change. A study conducted by the U.S.government found that on average adults gainedmore than a pound of body weight during the winterholidays - and that they were not at all likely to shedthat weight the following year. The good news is thatthe people who reported the most physical activitythroughout the holiday season showed the leastweight gain. Some even managed to lose weight.

Stock the freezer with healthy meals. Everyone'sbusier than normal during the holidays, and most ofus want to spend our time shopping, decorating, orseeing friends and family, which leaves less time tocook healthy meals. Be proactive several weeksahead of time by cooking meals intended specificallyfor the freezer.

Pour the gravy and sauces lightly. You may not beable to control what's being served at a holiday meal,but you can make the turkey, roast beef, and evenmashed potatoes and stuffing much healthier by fore-going the sauce or gravy or spooning on just a smallamount.

Toast the New Year with just one glass of bubbly.You may be celebrating, but that doesn't mean thatyou should completely forget about your normal eatinghabits. Alcohol can interfere with your blood sugar byslowing the release of glucose into the bloodstream; italso contains a lot of calories. What's more, alcoholbreaks down your inhibitions and judgment, whichmakes you that much less likely to resist the junkfoods that you would otherwise be able to pass up.

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Here are some fresh ideas to try this turkey day —and perhaps for many more years to come.

1. Create a banner you can use each year.Use what you have in the house to create agratitude banner to decorate your diningroom on Thanksgiving. 2. Invite someone who doesn't have aplace to go. Whether it's a work colleagueor a friend of a friend, if you hear of some-one who won't be able to go home thisThanksgiving, invite him or her to your hometo share this special meal. 3. Set up a never-ending gratitude list.Unroll a roll of butcher paper and set it on aside table or buffet with a cup of pens and alittle sign encouraging guests to record thethings they are grateful for. 4. Share the bounty. Before the holidaycomes, take stock of your own good fortuneand see if you can afford to donate a fewbags of much-needed food to your local foodbank or soup kitchen.

5. Have apotluck ofobjects.Ask yourguests tobringsomethingto place onthe table that is meaningful to them, whetherit's a saltshaker bought on a special trip orgreat-grandma's gravy boat. 6. Share your family's treasured recipes.If you always make a favorite dish that'sbeen passed down through your family, thisyear take the time to copy it out on cards togive guests, along with the story behind it.7. End the day outside. Take a walk, playfootball or sit around an outdoor fire with afinal glass of wine. After all of that cookingand eating indoors, it feels great to step outinto the crisp air.

Ways to Make Your ThanksgivingMore Meaningful

Welcome to

November, the month where men all

around the world look like grizzly bears by

Thanksgiving. Growing out facial hair for 30 days is

called "Movember" or "No-Shave November," and it's

meant to raise awareness for cancer.

Movember began in Australia in 2003 to raise

awareness for prostate and testicular cancers. Now,

it has campaigns in more than 20 countries. This

year, the U.S. Movember campaign will also include

men's mental health and fitness.

No-Shave November is a different organization that

encourages people to donate what they would other-

wise spend on hair grooming to the American Cancer

Society. Participants can grow mustaches and

beards, but it also encourages women to skip shaving

their legs.

To participate in Movember, start with a fresh face

at the beginning of the month and "donate your face"

until the end of the month by not shaving. You're like

a fuzzy billboard for men's health issues.

To participate in No-Shave November, give up one

of your hair grooming practices and donate what

you'd normally spend on it toward cancer research.

Nearly everyone spends some amount of money on

grooming, whether that's shaving, waxing, trimming or

threading. If just for the month of November, those

individuals gave that cost to a cancer charity instead,

friends and family alone could pool together a sizable

chunk of change to help cancer patients and their

families.

Prostate cancer is one of the most common types

of cancers in the United States with over 230,000 new

cases in 2014, according to the National Cancer

Institute. That indicates that it accounts for 14 percent

of all new cancer cases. An estimated 29,000 people

will die of prostate cancer this year, meaning it

accounts for about 5 percent of all cancer deaths.

The NIH estimates that 8,820 people will be diag-

nosed with testicular cancer in 2014, and 380 people

will die from it. An estimated 1,665,540 people will be

diagnosed with cancer in 2014, according to the NIH.

And an estimated 585,720 people will die of cancer.

According to the Centers for Disease Control and

Prevention, cancer is the second-leading cause of

death in the United States behind heart disease.

Welcome to Movember

O U R H E A L T H Y C O M M U N I T I E S NOVEMBER 2015

Because many of us are too busy worrying

about our weight or trying to build muscle, it’s

easy to forget there are other components of

fitness that are equally as important - if not

more so.

Flexibility and mobility are terms often used

interchangeably, but they actually describe

two different things. The thing they have in

common is that they are important compo-

nents for both serious athletes looking to

improve performance and the rest of the pop-

ulation wanting to remain mobile.

Flexibility refers to the length of a muscle

and is an element of mobility, which can be

improved with simple stretching techniques.

Mobility is being able to perform everyday

movements without restriction. It affects the

joints and their range of motion, including any

other structure or process within the body that

may restrict movement.

Core strength, balance and coordination

also play a part in useful movement patterns.

While stretching is often stationary, mobility

drills are performed with movement and can

be programmed into your exercise sessions or

during regular workout routines.

With a little patience, major improvements in

range of motion are possible. Foam rolling - a

form of self-massage - can improve mobility

by relieving tightness and breaking up knots

within muscle tissue, which can be painful and

limiting.

Including a few stretches at the end of a

workout, a common cool-down practice with

casual gym-goers, may relieve muscle tight-

ness but won’t solve any long-term mobility

issues.

If you struggle with restricted movement or

have pain when performing certain tasks,

speak with your doctor.

Don’t Neglect Flexibility and Mobility

NOVEMBER 2015 O U R H E A L T H Y C O M M U N I T I E S PAGE 3


Nutrition: How to Make HealthierFood Choices

Why is healthy eating important?When combined with exercise, a healthy

diet can help you lose weight, lower yourcholesterol level, and improve the way yourbody functions on a daily basis.

People of different ages and activity lev-els have different calorie needs. How muchyou eat of a certain type of food, such asfruits and vegetables, should depend onyour individual calorie needs. Following aresome ways to make healthier food choices.

GrainsWhole-grain breads are low in fat; they're

also high in fiber and complex carbohy-drates, which help you feel fuller longer andprevent overeating.

Avoid rich bakery foods such as donuts,sweet rolls and muffins. Angel food cakeand gingersnap cookies can satisfy yoursweet tooth without adding fat to your diet.

Hot and cold cereals are usually low infat. Instant cereals with cream may containhigh-fat oils or butterfat. Granola cerealsmay also contain high-fat oils and extrasugars. Look for low-sugar options for both.

Avoid fried snacks such as potato chipsand tortilla chips. Try the low-fat or bakedversions instead.

Fruits and VegetablesFruits and vegetables are naturally low in

fat. They add flavor and variety to your diet.They also contain fiber, vitamins and miner-als.

Margarine, butter, mayonnaise and sourcream add fat. Try using nonfat or low-fatversions. You can also use nonfat or low-fatyogurt, low-fat salad dressing, or herbsinstead.

Meat, Poultry and FishBeef, Pork, Veal and Lamb - Baking,

broiling and roasting are the healthiestways to prepare meat. Lean cuts can bepan-broiled or stir-fried. Use either a non-stick pan or nonstick spray coating insteadof butter or margarine.

Use herbs, spices, fresh vegetables andnonfat marinades to season meat.

Poultry - Baking, broiling and roastingare the healthiest ways to prepare poultry.Skinless poultry can be pan-broiled or stir-fried.

Chicken breasts are a good choicebecause they are low in fat and high in pro-tein. Use domestic goose and duck once ina while because both are high in fat.

Fish - Poaching, steaming, baking andbroiling are the healthiest ways to preparefish. Try to eat seafood twice a week.

Most seafood is high in healthy polyun-saturated fat. Omega-3 fatty acids are alsofound in some fatty fish, such as salmonand cold-water trout. They may help lowerthe risk of heart disease in some people.

Cross-over Foods - Dry beans, peasand lentils offer protein and fiber withoutthe cholesterol and fat of meats.

DairyChoose skim milk or low-fat buttermilk.

Substitute evaporated skim milk for creamin recipes for soups, sauces and coffee.

Try low-fat cheeses. Use 1% cottagecheese for salads and cooking. Stringcheese is a low-fat, high-calcium snackoption.

Plain nonfat yogurt can replace sourcream in many recipes.


November 12nd Annual Race Against Time 5K –Lawrenceville

November 7Blazing the Trails 10K/30K – ConyersRun for Shelter 5K – LawrencevilleThe Extra Mile 5K Run/Walk – SuwaneeA Run for Angels – Dacula Berkeley Lake Turkey Trot – Berkeley LakeForever Remember 5K - LawrencevilleHoliday Haulin’ 5K – MansfieldLoganville Police Department Donut Dash 5K and 1M – Loganville

November 14XTERRA Little Mulberry Park 10K/5K Trail Run – DaculaLanier Under the Lights 5K (#1) – BufordLanier Middle School Color Stampede 5K and Fun Run – Sugar Hill5K Movie Run – SnellvilleGwinnett Parks Foundation 5K - Lawrenceville

November 15Lanier Under the Lights 5K (#2) – BufordPharr Elementary Turkey Trot 5K – SnellvilleRun for Adoption 5K – Lawrenceville

November 215K Miles Home – DaculaElks Aldmore Turkey Trot – ConyersRyan Daniel 5K – Buford

November 22Thanksgiving Half Marathon – LawrencevilleThe Challenge 5K – Norcross

November 26Gwinnett Gobble Wobble 5K – Dacula

November 28Aubrae Gunderson Memorial Scholarship 5K – Conyers

November 29Mill Creek Soccer – Run for Tajay – 5K – Dacula

For complete details visit www.RunningInTheUSA.com

Local Races – Rockdale, Newton, Gwinnett Counties


If you’re looking for something more than thegym experience of yoga or if you want to feelrecharged, peaceful, and renewed, Soul Yoga &Wellness Studio in Olde Town Conyers is theplace for you. Soul Yoga & Wellness Studiooffers a unique experience in wellness, not onlyfocusing on the physical body, but also offeringservices that help to open up the body’s innerpharmacy, facilitating healing and wellness on adeeper soul level.

Our own style of yoga, known as Soul Yoga, isa fusion of yoga styles combined with a beautifulflow to the poses that feels very much like dance.This style of yoga is something you have toexperience to truly appreciate. It’s challengingwithout being strenuous, constantly moving to aflow that will leave you feeling centered, peace-ful, and strong. Each class is an hour long withthe last 10-15 minutes being spent in guidedmeditation. Ahhhh, stillness! Another great thingis that we keep our yoga classes small, with nomore than 6 to 8 students in any class. Thisgives the students better access to the teacher, aclear view of the poses, and with smaller classes,it’s easy to form a sense of community with oth-ers in your class. In other words, you’re not lostin the crowd!

In addition to yoga, we offer several styles ofhealing energywork sessions. Healing energy-work is a wonderful addition or alternative to tra-ditional medicine. All healing sessions are per-formed with the client fully dressed in our beauti-fully peaceful healing room. All are completelynon-invasive and last from 30-60 minutes.

Sessions available are: Reiki – an ancienthealing technique that works by activating the

natural healing process of the client’s body byrestoring physical and emotional wellbeing. TheReiki practitioner channels divine healing energywhich is then transferred to the client throughspecific hand placements on or near the client’sbody.

Chakra Balancing – A gentle retuning of thebody’s seven main energy centers. Leaves theclient with a sense of rejuvenation while feelingrelaxed and at ease, by cleansing and ridding thebody of energetic blockages.

Mind/Body Therapy – Ever wonder whereyour physical issues come from and how youmight be able to overcome them? This healingwork is based on the principle that all our physi-cal issues are manifestations of a mental, emo-tional or spiritual belief or thought. This is reallyamazing work. Talk about taking charge of yourhealth!

Crystal Healing – The use of crystals to bringthe body into a state of health and wellbeing. Byplacing crystals on and around the body, theclient’s body responds to the vibration or energyof the crystals, which balances the energies ofthe body, mind and spirit. This is really beautiful,profound work. It can be performed for generalwellbeing or for the client’s specific needs on anygiven day. I just can’t stress enough how gentle,yet profound this work is!

Soul Guided Meditations – This is a one onone guided meditation. The client is gently ledinto a meditative state, using imagery based onthe needs and desires of the client for the ses-sion. This therapy is very useful if you feel you’reready to get to know yourself on a deeper soullevel. The relaxation is deep, the healing is pro-

found. All yoga classes

and healing ses-sions are taughtand performed bystudio owner, LisaCarr Poole,NCMTB, CCHM, RM III. Lisa is a NationallyCertified Bodyworker, specializing in Mind Bodyand Yoga Therapy, a HM Certified CrystalHealing Master, and a Reiki Master III. She wel-comes your questions and would be happy tospeak with you about any of our classes or heal-ing sessions.

To contact Soul Yoga & Wellness Studio orget information on classes and healing ses-sions see our ad on this page.

Wellness For Your Soul . . . .


A TIP FROM YOURTRAINER

Apps to Make Christmas Shopping EasierWith Christmas shopping in full swing, organizing your Christmas

list can be challenging. Whether it’s remember-

ing to get a gift for your child’s teacher or mak-

ing sure none of your friends are left out, holiday

shopping requires tons of multitasking. For those

who need help completing their holiday shop-

ping on time and on budget, here's some apps

that are up to the tasks.

Better Christmas List - $1.99: This app allows you to create sepa-

rate groups for family, friends and coworkers and keep track of

where to buy certain items, their cost and if they belong under the

tree or in someone’s stocking.

Gift Professor – Free: With access to 2,000 merchants, the

app helps you find a gift for anyone who's hard to please in your

family.

Red Laser – Free: Rated as the top shopping app, Red Laser

lets shoppers scan the barcode of a given item to find the best

prices online or at a local store.

Slickdeals – Free: Slickdeals, a community-driven deal-shar-

ing site, keeps bargain-hunting shoppers in the know about the lat-

est deals.

Delivery Status - $4.99: For ensuring your gifts arrive on

time, this app is a great investment. It supports more than 30 deliv-

ery services, including UPS, FedEx and DHL to keep track of your

items in one place.

Staying with relatives over the holidays? Or booking a

vacation? Wherever the holidays take you, following are

some tips for enjoying life and staying on your health and weight-loss path.

1. FLYING: Before leaving the house, drop a few tasty, hunger-curbing foods in your carry-on bag, such

as a whole-grain bagel and easy-to-eat fruits such as apples, tangerines, and grapes.

2. VISITING RELATIVES: Order a special gift for your host and hostess such as a big basket of delicious

fruit that will arrive right around the time that you arrive.

Everyone will enjoy it for days to come!

3. ON THE ROAD: For a quick bite, burgers aren’t

your only option. A great alternative is upscale grocery

markets like Whole Foods, where you’ll find a large

selection of healthy foods.

4. AWAY FROM YOUR GYM: You can still be phys-

ically active – you just have to be a little more cre-

ative and adventurous. Be part of the holiday fun –

jump in if the kids and grandkids are playing soccer,

throwing a football, or building a snowman. At home,

turn up the holiday music and sing and dance with

the entire family.

5. DINING OUT: As an example, choose the seafood

from one dish and the steamed veggies from another

and then ask your server to double or triple your serv-

ing of veggies. During the holidays and year-round,

always remember the #1 tip in restaurant dining: ASKquestions. ASK about ingredients. ASK how items are

prepared.

6. HOTELS: Choose hotels that accommodate not

only your business or vacation needs but also your

exercise and nutritional needs. Most major hotels pro-

vide special health-conscious menus as well as exer-

cise equipment or access to a nearby gym.

Healthy HolidayTravel Tips

Thanksgiving Trivia:Your Questions Answered

Was There Turkey At The First Thanksgiving? There is no evidence that turkeywas eaten at the firstThanksgiving shared between thepilgrims and Wamponoag tribe in1621. It’s more likely that they atevenison and a lot of seafood.

Does Turkey Really Make Us Sleepy?Not really. Tryptophan does make us tired and it is inturkey. But more of it can be found in soybeans,Parmesan and pork. The huge serving of dessert couldhave an effect. Or it could be the amount of boozebeing consumed.

What Is The Relationship Between Frozen T.V.Dinners And Thanksgiving?

Apparently, part of the reason that Swanson started cre-ating T.V. dinners in 1953 was because it needed to findsomething to do with the massive number of leftoverfrozen Thanksgiving turkeys.

How Did The Macy's Thanksgiving Day ParadeBegin?

The Macy's Thanksgiving Day parade began in 1924with 400 employees marching off from Convent Avenueand 145th Street in New York City. During this time theparade was accompanied with live animals borrowedfrom the Central Park Zoo -- from camels to elephants.

1. Reduce sugar2. Consume healthy fats3. No white carbs4. Two-three litres of water/day5. Manage stress6. Increase green leafy veggies7. Eat lean protein8. Move your body9. Fresh lemon in wam water10. Love the body you have whileyou’re working for the body youwant.

10 Ways To ReduceBody Fat


GWINNETT PARKS:Alexander ParkBay Creek ParkBest Friend ParkBethesda ParkBogan ParkBryson ParkClub Drive ParkCollins Hill ParkDacula ParkDeShong ParkDuncan Creek ParkFreeman’s Mill ParkGeorge Pierce ParkGraves ParkHarbins ParkHolcomb Bridge ParkIvy Creek GreenwayLenora ParkLions Club ParkLittle Mulberry ParkMcDaniel Farm ParkMountain Park Aquatic Center &

ActivityBuilding

Mountain ParkParkPeachtree RidgeParkPinckneyvilleParkRabbit Hill ParkRhodes JordanParkRock SpringsParkRonald Reagan ParkSettles Bridge ParkShorty Howell ParkSweet Water ParkTribble Mill ParkVines ParkWest Gwinnett ParkYellow River ParkYellow River Post Office

ROCKDALE PARKS:Black Shoals ParkJohnson ParkPanola Mountain State ParkPine Log ParkSouth River Trail

NEWTON PARKS:Denny Dobbs ParkFactory Shoals Recreational ParkTurner Lake

A Walk In The Park

Veterans Day is a great time to

educate your children about the

history of this holiday and the

sacrifice and dedication of our

U.S. veterans. So, how do you

celebrate this holiday in a creative and constructive way

with your children?

HERE ARE A FEW IDEAS:1. Teach your children about the history of Veterans

Day by having them create a timeline of events leading

to the observance of the holiday.

2. Have your kids write short articles or essays of how

veterans are honored around the world. And if you know

any veterans locally, propose that your kids interview

them about what it's like to serve in the U.S. military.

3. Research how American veterans were treated after

they returned from various military conflicts, ranging from

the French and Indian War to the Persian Gulf War.

4. Have children draw a picture of Veterans Day, and

what this holiday means to them. Military children can

draw a picture of a parent who is currently deployed, or a

relative who has served.

5. Make a thank you card for veterans. Children can

give this card to veterans that they know or to veterans

who are listed through the

local VA medical facility.

6. Ask your children's

teacher to invite veterans to

their classroom. Veterans can

discuss what it's like to serve

in the military, and how

important it is to observe this

holiday.

7. Have your kids make a

colorful and fun poster with

the names and pictures of

relatives who are veterans.

8. Attend a local Veterans Day parade.

There are a variety of ways to celebrate Veterans Day

with your children. And teaching children about the signif-

icance of this holiday will help give them a deep appreci-

ation of our nation's service members and veterans.

Celebrate Veterans Day With Your Family


1. Prepare an organic menu inadvance. If you plan to host anorganic Thanksgiving dinner,prepare your menu in advanceso you haveplenty oftime toresearchdishes thatincludeorganicingredients.Try to incor-porateingredientsthat are in season, such aspumpkins and figs.

These ingredients are not onlynutritious, but they can also beused to create tasty dishes anddesserts. A good example of anorganic menu is composed ofroasted pasture-raised turkey,pumpkin pie, soup, mashedpotatoes, vegetable salad withhomemade vinaigrette and freshorganic fruits.

2. Purchase ingredients fromyour local organic farmer. Buyfruits and vegetables from localfarmers who grow them organi-cally. Although there are organicfruits and vegetables available inmany supermarkets, you canfind fresher and cheaper prod-ucts from a local organic farming

company.3. Look for the “organic” label.

Most fruits and vegetables thatare not typically prepackaged

include alabel with theword “organ-ic.”Packagedmeat, eggs,cheese, milkand othersingle-ingre-dient prod-ucts may

also contain the word “organic.”For multi-ingredient products, itmay be presented differently,depending on the organic con-tent. Products labeled as “100%organic” should contain organicingredients only. If the labelstates “made with organic ingre-dients,” at least 70% of its ingre-dients are organic, while if thelabel states “organic” only, atleast 95% of the ingredients areorganic. You may also find prod-ucts labeled as “USDA organic,”which means that the product isgrown and processed accordingto federal standards.

4. Choose your turkey careful-ly. Buying an organic turkeyseems to be a pretty simple task,but it can become overwhelming

especially if there aredifferent terms on thelabel regarding howthe turkey wasraised. Many of thefrozen turkeys foundin grocery stores arefactory-farmed,unless they contain alabel that states

“organic”, “free-range,” or “pas-ture-raised.” Following are thedifferences.

• Organic: This label on frozenturkeys indicates that they havebeen fed with organic foods andare not injected with growth hor-mones, antibiotics, and chemi-cals. It also indicates that theyhave been processed withoutadditives.

• Free-range: The USDA hasspecifications for “free-range”poultry, which is classified asthose that were “given access tothe outside.”

• Pasture-raised: Theseturkeys were raised in pasturesthat are pesticide-free and werenot fed with grain supplementsor given antibiotics, hormones,or harsh chemicals. These

turkeys mostly live and feedfreely on grasslands rather thanin cages.

If you can find a pasture-raisedturkey, that is your best option;otherwise, you may choose tolook for organic turkeys.

5. Use your china instead ofdisposables. You may be tempt-ed to use disposable plates andutensils for your Thanksgivingdinner, but by doing so, you arecontributing to additional wasteand the use of trees to producethem. For an ultimate organicdinner, bring out your best dish-ware.

Preparing an organic dinnermay require more preparationtime, but ultimately, you will reapgreat rewards in terms of tasteand nutrition.

How to Host anOrganic Thanksgiving

RECIPE OF THE

MONTHThanksgiving’s

Leftover Dinner PizzaIngredients

1 can (13.8 oz) Pillsburyrefrigerated pizza crust3/4 cup jellied cranberry sauce2 cups prepared stuffing1 cup shredded cooked turkey1/2 cup turkey gravy1 cup shredded Cheddar cheese (4 oz)

Directions1. Heat oven to 425°F. Spray a 15x10x1-inch pan with cooking

spray. Unroll dough in pan. Starting at center, press out doughto edges of pan. Bake 7 to 9 minutes or until light goldenbrown.

2. Spread cranberry sauce over partially baked crust. Evenly topwith stuffing and turkey. Drizzle gravy over pizza; top withcheese.

3. Bake 6 to 10 minutes longer or until edges of crust are goldenbrown and cheese is melted.


Choose activities and exercises you enjoyThink about activities that you enjoy and how you can incorporate them into an

exercise routine.

• Listen to music while lifting weights.

• Window shop while walking laps at the mall.

• Get competitive while playing tennis.

• Take photographs on a nature hike.

• Meet new people at a yoga class or

fitness center.

• Watch a favorite movie or TV show

while on the treadmill.

• Instead of chatting with a friend over

coffee, chat while walking, stretching, or

strength training.

• Walk the golf course instead of using

a cart.

• Walk or play fetch with a dog – it can be as good for you as it is for the animal.

If you don’t own a dog, offer to take a neighbor’s dog for a walk or volunteer at a

pet shelter.

• Go for a run, walk, or cycle when you’re feeling stressed – see how much bet-

ter you feel afterwards.

• Find an exercise buddy, someone whose company you really enjoy, and try

activities you’ve never tried before – you may find something you love. At worst,

you would have spent time with a good friend.

Focus on the benefits in your daily lifeThe most rewarding part of beginning a fitness routine is noticing the difference

it makes in the rest of your life. Even if you begin exercising with a few simple

stretches while seated or a short walk around the block, you’ll notice an improve-

ment in how you feel as you go about your day.

House cleaning, gardening, shopping, and errands. Want to feel less winded

while cleaning or rushing to and from appointments? Doing just 15 to 20 minutes

of heart-healthy cardio each day, such as walking, biking, swimming, or water aer-

obics will help give you the stamina you need.

Lifting grandchildren, carrying groceries, household chores. Building mus-

cle mass a few times each week through weight lifting, resistance exercises, and

weight machines will help give you more strength.

Crossing the street before the lights change, catching yourself before you

fall. Power exercises such as tricep dips, chair stands, or other strength exercises

performed quickly, can improve strength, speed, and

reaction times.

Tying shoes, looking behind you while driving,

navigating steps. Incorporating basic stretching –

even while seated – into your fitness routine will make

the most ordinary movements easier. Try yoga,

Pilates, Tai Chi, or Qi Gong to limber up.

Exercise and fitness as you age:Tips for getting more active — and liking it


A Different Kind of Senior CareWe provide care in our beauti-

ful center, with friends, deliciousfood, and activities, for seniorswho require assistance duringthe day. Your aging loved one nolonger has to spend the day iso-lated in their home, and in turnproviding peace of mind for thefamily.

Health Related Care byProfessional Staff

Our medically trained staffspecializes in caring for individu-als with physical and cognitive

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Whether you are a profession-al in the community, a caregiveror family member, SarahCarestands ready to partner with youto assist your needs.

Call or visit us today!770-685-6971.

Free 4-hourTrial DayAt SarahCare of

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We offer a free 4 hour trialat our center for your lovedone. We suggest coming 10am to 2 pm where they canenjoy activities, lunch withpeers and individual attention.Our activities director will getto know your loved one duringthe trial day and assist in pro-viding an individual program forthem.

Because we know youwill enjoy it, call today tomake arrangements.

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About NANCY BURNHAM: My journey to fitness began at age 61 and now at age 67I have been a Certified Personal Trainer for over 2 years. My studies specialize in olderadults with special conditions including Rotator Cuff, Diabetes, Heart Disease and

Respiratory Disease. Pilates Mat Instructor training and ZenGA Instructor training were completed in 2014with plans to complete Barre Instructor training in 2015.ACE Certifications: Personal Trainer Years Certified with ACE: 3 yrsPrograms: Private Personal Training Sessions; Group Fitness Sessions Years in the Industry: 2-5 yrs

While the holidaysare perfect for gather-ing with family andfriends, they can alsobe a source of stress.Exercise schedulesare often disrupted forshopping excursionsand rich holiday mealsmake it difficult to stickto a healthy diet.Staying healthy can be particularly chal-lenging during this time of year, especial-ly for seniors.

To help seniors stay healthy during theholidays, decrease their stress and fightoff the holiday blues, keep the followingtips in mind:

• Make healthy choices. From richmeals to tempting and tasty homemadesnacks, the holidays are a time toindulge - or overindulge – in food. Try toplan meals with other events in mind.You don't want to deny anyone of thefood they like to eat at this time of year,but you don't want anyone to overeateither.

• Stay hydrated. Senior citizensespecially need to drink plenty of fluids.To make it easier, have water readilyaccessible at home and keep bottledwater in a purse or bag when runningerrands.

• Adhere to dietary restrictions.Many seniors are instructed to followspecial diets, such as one that is low insodium. It can be difficult to adhere to adiet during busy, stressful times, espe-cially if there aren't any healthy optionsavailable. To make it easier to followdietary guidelines, keep healthy optionssuch as fresh-cut vegetables and fruiton hand.

• Drink in moderation. Drinking toomuch can impair functions, and forsome senior citizens, drinking alcoholwith certain medications can have

adverse side effects.Consider offering fun,alcohol-free drinks soeveryone can cele-brate the holidays.

• Shake up tradi-tions. Between clean-ing the house andcooking for a crowd,hosting a big holidaymeal can be a source

of stress. If an older relative traditionallyhosts a big holiday meal, consider pass-ing the tradition on to the younger gener-ation of family members.

• Cut back on gifts. For many seniorcitizens, especially those on a fixedincome, the holidays can be financiallychallenging due to purchasing gifts fornumerous family members. To reducestress, consider having a family grabbag, where everyone contributes one gift.

• Rest after traveling. For some sen-ior citizens, the holidays are a time totravel long distances to visit family andfriends. Whether they travel by car, trainor plane, keep in mind that an older rela-tive might want to rest upon arrival.Perhaps offer the options of watching tel-evision or taking a nap instead of plan-ning a day of shopping and visiting.

• Make homes senior-friendly. Ifolder relatives are visiting your home forthe holidays, ensure that it is safe andaccessible. Be mindful of hazards in yourhome such as area rugs that someonemight trip over.

• Take a break. Between parties andshopping, the holidays often involvebusy days and late nights. When plan-ning an all-day outing, carve out sometime for a nap or a way to relax for a bit.

• Stay involved. Appreciate that sen-ior citizens still want to feel they are partof the holidays. It's fine to reduce theirstress by offering to hold the holidayevent at your home instead of theirs, but

still keep them involved byhaving them cook afavorite dish or maybehelp decorate the home.

With just a few simplemeasures and a willing-ness to slightly alter sometraditions, senior citizenscan stay healthy whilealso having fun with theirfamily members this holi-day season.

Holiday Health Tips for Seniors

our healthy communities november 2015 publication

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