HBCOA 714.374.1524 • SENIOR CENTER IN CENTRAL PARK 714.536.5600 • HOAG HEALTH & WELLNESS PAVILION 714.374.1578 • TRANSPORTATION 714.374.1742
Hoag Health & Wellness Pavilion
State-of-the-art facility
The Senior Center in Central Park in alliance with Hoag features a state-of-the-art 5,600 sq. ft. fitness center, group exercise room, and dance room designed to meet the health and wellness needs of older adults living in and around Huntington Beach. There is a wide selection of cardiovascular, strength training, free weight and stretching equipment made by Star Trac and TechnoGym, as well as a variety of wellness screenings conducted by Hoag medical staff and partners.
GYM Membership
Ages 50-79 $120/year
Ages 80 & up $80/year
Have a Medicare advantage plan?
We accept the following:
- SilverSneakers
- Silver & Fit
- Renew Active/OnePass
The above Medicare advantage plans offer a free gym membership!
GYM Hours
Monday-Thursday 8:00am-7:00pm
Friday 8:00am-5:00pm
Saturday 8:00am-noon
Sunday CLOSED
GYM CLOSED: FRIDAY, JANUARY 5TH & MONDAY JANUARY 15TH!
New Year-Same GYM Etiquette
With the new year starting let’s continue tomaintain a clean and positive environment. Here are some common courtesy gym etiquette tips that we ask everyone to follow while they are working out:
- Wiping down equipment and machines after you use them.
- Take your phone calls outside of the gym so that others can focus on their workouts.
- Limiting time on cardio equipment to 30 minutes while others are waiting or during peak hours.
- Limiting time on strength machines to 5 minutes while others are waiting or during peak hours.
- Being respectful to members and staff
We want everyone to have an enjoyable and stress free workout throughout the new year!
The Fall SANDS
You can register for classes at the Senior Center online at hbsands.org or in person at the Senior Center. Check www.hbsands.org for class schedules and registration. The Hoag Health and Wellness Pavilion is currently open from 8am – 7pm, Mon – Thurs, 8am – 5pm, Friday and 8am – 12pm on Saturday. Social Services including transportation, home delivered meals, and care management are available. Hot lunch at the Senior Center is currently Monday, Wednesday and Friday at 11:30am. For more information contact the Senior Center, 714-536-5600GY<
Lets get started this New Years by improving your lifestyle and quality of life
- Prevent Disease. Studies have shown that maintaining regular physical activity can help prevent many common diseases, such as heart disease and diabetes.
- Improved Mental Health.
- Decreased Risks of Falls.
- Social Engagement.
- Improved Cognitive Function.
Exercise Spotlight
We would like to thank HBCOA for our new AB machine in our Wellness Center! Come try it out on your next visit!
Muscle Group Targeted: Core/Abdominal
Muscles
How Many Reps to Perform: Completing 8-
15 reps of this exercise is best.
How Much Weight to Use: Start with a weight that you are comfortable with and slowly increase weight when ready.
How to Perform the Exercise: Sit with back against pad and seat in locked position. Grasp handles and place feet behind roller pads. Pull handles down pulling roller pads upward. Slowly return to starting position.
Fall Prevention
Treadmill Safety
The treadmill is one of the many great cardio machines we have in the Wellness Pavilion. In order to optimally and safely make use of the treadmill, we have a few tips for you:
1) Clip the emergency stop strap onto your shirt to prevent you from possibly walking too far back along the track.
2) Stay as close to the bar as possible. You ideally want your belly button to line up with the two red lines on either side of the treadmill handles. If you hear squeaking from the machine, it is most likely because you are walking too far back on the track.
3) Stick to a pace that you are comfortable with. Whether you are going for a jog, or would just like to go for an easy walk, stick to a speed that you feel you will be able to keep up with.
4) When getting on and off the treadmill, keep in mind that the tract may move, even though the machine is off. Step up with caution and use the handles for extra support.
If you have any concerns or questions, feel free to ask a staff member!
Hoag Screening
Blood Pressure Screening are the first Wednesday of the month 9 -11 AM
Memory Screenings are the third Wednesday of the month. Appointment Required Call 949-764-6288. Cost is $45.00.
Hoag Lectures occur twice a month, second and third Thursdays, 9:30 AM. Please check the Outlook for lecture information or call the Front Desk at 714-536-5600.
Gym Equipment Tips
Leg Curl Machine
Muscle Group Targeted: Hamstring muscle.
How Many Reps to Perform: Completing 8-15 reps of this exercise is best.
How Much Weight to Use: Start with a weight that you are comfortable with and slowly increase weight when ready.
How to Perform the Exercise: When doing seated leg curls, the thigh pad should rest just above the knees and the lower leg pad directly below the calf. While grasping the machine's handles, push down on the lower leg pad, pulling it as close to your butt as you can. Hold, then slowly return to the starting position.
The Deltoid Fly Machine
Muscle Group Targeted: Pectoral, anterior deltoid, posterior deltoid, and upper back.
How Many Reps to Perform: Completing 8-15 reps of this exercise is best.
How Much Weight to Use: Start with a weight that you are comfortable with and slowly increase weight when ready.
How to Perform the Exercise: A “fly” refers to an exercise where the arms go out and away from the body. When you are facing the machine you want arms to fly away. When you are facing away from machine you want arms to fly towards the middle.
Exercise Spotlight
DB Goblet Squat
Muscle Group Targeted: mainly targets your quads and glutes.
How Many Reps to Perform: completing 8-15 reps of this exercise is best.
How Much Weight to Use: select a dumbbell that allows you to complete 8-15 repetitions. For most people this will be anywhere from 2lbs-10lbs.
How to Perform the Exercise: start by holding dumbbell with both hands at chest height. Point your knees in same direction as toes. Squat down keeping DB close to the chest throughout the entire movement.
Class Spotlight Chair Yoga
Instructor: Diane Pavesic
Mon 10AM-11AM ǀ $76 ǀ DANCE ROOM
Wed 10AM-11AM ǀ $76 ǀ ONLINE
Chair yoga is an adapted yoga practice that allows you to stay seated while practicing yoga focused poses. It is great for anyone who needs more support, is managing an injury, or wants a more therapeutic approach to the practice.
Chair yoga can help manage stress, symptoms of depression, and relieves anxiety. It can also boost your mood and quality of sleep.
The Benefits of Vitamin D
Vitamin D is sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight. It’s a fat-soluble vitamin in a family of compounds that includes vitamins D-1, D-2, and D-3. Before June Gloom comes, spend some time outside this month soaking up vitamin D!
Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus, and facilitating normal immune system function. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.
(1) Vitamin D fights disease. Reducing your risk of multiple sclerosis, according to a 2006 study published in the Journal of the American Medical Association. And decreasing your chance of developing heart disease, according to 2008 findings published in Circulation.
(2) Vitamin D reduces depression. Research has shown that vitamin D might play an important role in regulating mood and warding off depression. In one study scientists found that people with depression who received vitamin D supplements noticed an improvement in their symptoms. One can also get vitamin D through certain foods to ensure adequate levels of the vitamin. Some foods that contain vitamin D naturally include salmon, sardines, egg yolk, shrimp, fortified nut milk, and grass-fed dairy.
https:// www.healthline.com/ health/food-nutrition/ benefits-vitamin-d
Exercise Spotlight
DB Tricep Overhead Extension
Muscle Group Targeted: The overhead triceps extension is a great exercise to work the triceps. Which are the muscles on the back of the upper arm.
How Many Reps to Perform: For strength and endurance, aim for 8 to 12 reps. If you're going for size, use a heavier weight for 4 to 5 reps.
How Much Weight to Use: Select a pair of dumbbells that allows you to complete 8-12 repetitions. For most people this can be anywhere from 2 lbs—10 lbs.
How to Perform the Exercise: Can be done sitting or standing. Hold the weight overhead by grasping the inside dumbbell plate surface with both hands. Slowly bend your elbows and lower the weight behind your head as far as you can. Then bring the dumbbell right back up.
Egg-cellent Way to be Healthy
Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need. Omega-3 enriched and/or pastured eggs specifically contain more of certain nutrients. Eggs are high in quality animal protein and contain all of he essential amino acids that humans need.
An average serving of 2 eggs contains:
- 82% of your daily vitamin D requirements
- 50% of your daily folate requirements
- 25% of your daily riboflavin (Vitamin B2) requirements
- 40% of your daily selenium requirements
Eggs also contain useful amounts of vitamins A, E, B5, B12, as well as iron, iodine and phosphorus, which are all vital nutrients in supporting a healthy, balanced diet.
Water Your Way to Wellness
Water is essential to good health. Water is your body's principal chemical component and makes up about 50% to 70% of your body weight. Your body depends on water to survive. The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
- About 15.5 cups (3.7 liters) of fluids a day for men
- About 11.5 cups (2.7 liters) of fluids a day for women
Your fluid intake is probably adequate if:
- You rarely feel thirsty
- Your urine is colorless or light yellow
- Your doctor or dietitian can help you determine the amount of water that's right for you every day.
To prevent dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's a good idea to drink a glass of water:
- With each meal and between meals
- Before, during, and after exercise
- If you feel thirsty
Have a Healthy New Year
This month we want to focus on having a healthy heart. The best way to have a healthy heart is by exercising. Two types of exercise that make a heart heathy are:
Aerobic exercise: Incorporating aerobic exercise in your daily activities can allow you to reduce chances of type two diabetes and control your blood glucose. It is recommend to perform aerobic exercise for at least 30 minutes per day for 5 days per week. Examples of aerobic exercise here at the Fitness Center are walking on the treadmill, riding the recumbent bike, using the elliptical machine, or the rowing machine.
Resistance training exercise: Resistance training affects your body composition by reducing body fat and creating lean muscle tissue. Many health professionals recommended doing at least two nonconsecutive days per week of resistance training. Each day you can perform 1-2 exercises for each major muscle group.
No Equipment Exercises
Calisthenics
You may have heard of dumbbells, kettlebells, barbells, TRX bands, and other strength training modalities. But have you ever heard of calisthenics? Calisthenics are strength training exercises that use only your bodyweight rather than equipment and weights. Examples of calisthenics include pushups, planks, pull-ups, lunges, bodyweight squats, and even other activities like yoga and dancing. You improve your strength and endurance over time by practicing these movements and ultimately being able to complete more repetitions.
The benefits of calisthenics are increased muscular strength, increased endurance, and an improvement in functionality. Practicing callisthenic exercises will help you build greater functional strength, making everyday tasks easier. These exercises can help reduce stress on your joints as well!
Stop by the fitness center and ask a staff member or personal trainer what bodyweight exercises might be right for you!
Alzheimer's and Excercise
Did you know that this month is Alzheimer’s month? And that also on September 21st it is World Alzheimer’s Day? These days it seems as though everything has its own special day or a month. There’s National Best Friend’s Day, National Dog Day, and much more. But this month is an important one - Alzheimer’s disease affects millions of people, and that number is expected to nearly triple in the next decade.
What if I told you that the risk and symptoms of the most common form of dementia, Alzheimer's, could be lowered with regular exercise? New research presented at the American Psychological Association’s annual meetings have continued to add to the tally of small studies that find correlations between physical activity and fewer signs/weaker symptoms of Alzheimer’s.
One study found people older than 60 who reported getting at least 30 minutes of moderate exercise five days a week had fewer biomarkers of the disease, and less decrease in memory. Another study found fewer biomarkers among those who had better aerobic fitness, while a third found that one biomarker — known as “white matter hyperintensities” — was slower to increase in people who were deemed to have high levels of aerobic fitness.
One thing is for certain - regular exercise is extremely beneficial and lowers the risk of many chronic diseases, including Alzheimer's. If you haven't joined the Wellness Pavilion and aren't exercising regularly, then stop by and see how you can get started! Our staff are friendly & knowledgeable, our trainers are the best, and our equipment is like new!
Give us a call at 714-374-1578.
New Group Exercise Classes
Balance & Stability
Monday at 11:30am (Activity #351555)
The focus on this class is balance and stability, and also cognitive exercises to keep your brain active. The more confident you feel in your stability, the more activity you will do, which keeps your brain sharp and adds years to your life. Bring water and a smile!
Senior Exercise Class
Fridays at 11:00am (Activity # 351554)
The focus of this class is safe senior exercise to benefit the entire musculoskeletal system. Participants will need an exercise band, weights not more than 5 pounds and a small exercise ball. Chairs are provided for support.
Bring water and a smile!
Personal Studio Schedule
Mondays
IN-balance 10:45 AM -11:30 AM
Small Group Circuit 2:10 PM - 2:55 PM
Tuesdays
Total Body TRX 8:05 AM - 8:50 AM
Small Group Circuit 10:10 AM - 10:55 AM
Wednesdays
IN-balance 10:45 AM - 11:30 AM
Small Group Circuit 2:10 PM - 2:55 PM
Thursdays
Total Body TRX 8:05 AM - 8:50 AM
Small Group Circuit 10:10 AM - 10:55 AM
Total Body TRX 2:10 PM - 2:55 PM
Fridays
Osteo-Blast 10:00 AM - 10:45 AM
*These are small group personal training programs. A Wellness Pavilion membership is required to participate.
**Spots are limited. Add your name to the waitlist now!
For more info please email info@alwaysinmotion.com or call 714-960-6060
Getting Back to Recreation Fun
We are so happy to be able to welcome back in-person classes and volunteering opportunities at the senior center while still providing and maintaining a safe and welcoming environment. Please take note of some general reminders to help make the transition back to open in-person recreation smooth for everybody:
- Please check-in at the front of the building at the pre–screening station. A volunteer will be stationed at the front before classes or gym appointments to assist you with your check-in and to answer any questions you may have.
- Please follow the new signage throughout the center for building entry and exit points, they may have changed since you last visited. This new layout is in place to prevent cross traffic, limit gathering, and promote safety for everybody in the building.
- Masks are required at all times while at the senior center including during activities and classes. This includes those who are fully vaccinated.
- Be patient while checking-in at the front of the center. It is a new process for everybody involved. Staff and volunteers are working diligently to be as efficient and conscientious of your time as possible. The screening procedures do take a little extra time.
- Be kind to each other, we all look a little different especially when wearing a mask and sunglasses so you may not be recognized right away wile checking-in. This is only a temporary challenge, but hurtful words or inappropriate attitudes are much more permanent and do not help promote a fun and active center environment.
- Have fun and enjoy your senior activities while you are here. Through cooperation and community we will all be able to return to more normal functions and activities at the senior center soon.
Interventions for High Cholesterol and Triglycerides
Cholesterol and triglyceride levels can play a role in Cardiovascular Disease, which is the number one cause of death in the United States. The good news is that there is a plethora of evidence-based research that shows several nutrition habits can improve cholesterol and triglycerides.
Eggs - Are you afraid to eat eggs? If so, then fear no more. A meta-analysis of seven studies published in 2016 revealed that daily egg intake wasn’t associated with coronary heart disease or stroke, and may even be associated with a decreased risk of stroke.
Vegan Diet - Have you ever tried a plantbased approach? A Taiwanese group conducted a large study with more than 6,000 subjects comparing vegan, vegetarian, and omnivore diets. They found that the subjects following a vegan diet experienced significantly reduced LDL levels compared with omnivores.
Next month we'll share more nutrition research that looks at diet and cholesterol. Stay tuned!
https://www.todaysdietitian.com/newarchives/ND20p50.shtml
The Benefits of Exercise
Older Adults, Mental Health & Exercise
Decreased physical activity can contribute to increased levels of depression. On the other hand, regular physical exercise positively alters the symptoms of depression thereby promotes good mental health.
A randomized controlled trial in 2019 took almost 100 older adults and studied the effects of aquatic exercise on mental health. The researchers found that two aquatic exercise sessions per week for 12 weeks reduced depression and anxiety in older adults.
Using the treadmill, elliptical or stationary can help get you started. The Wellness Pavilion has all three, including 2 rowing machines. An example of a cardiovascular workout would be a 5-minute warm up period, a 20-30 minute main session, followed by a 5-minute cool down. Then, you can follow that up with 5-10 minutes of strength training. Physical activity here in the Wellness Pavilion can also lead to social interactions, which have a positive effect on quality of life.
https://pubmed.ncbi.nlm.nih.gov/31271585/
Older adults can benefit significantly from regular physical activity. Some of the key benefits of exercise includes preventing bone loss, relieving osteoarthritis pain, preventing chronic disease, boosting immunity, and improved mood.
Ideally, exercise routines for older adults should incorporate a blend of cardiovascular exercise, strength training, and stretching & mobility exercises.
Below are some great options that can help you improve your mobility, build strength, enhance your balance, and help with some of the other benefits mentioned above.
Yoga helps you build strength, stabilize your core, improve your flexibility and strengthen your bones. We have yoga classes here at the Senior Center on Tuesday and Friday mornings.
Pilates focuses on building a strong core in order to improve balance and stability. We have both chair and mat Pilates classes that take place on Tuesday and Saturday mornings.
Aerobic exercises can help boost cardiovascular function, strengthen the lungs, and improve everyday stamina. In the fitness center we have bikes, treadmills, rowing machines, and ellipticals that you can use to improve your cardiovascular fitness. Aim for 10-30 minutes of continuous exercise at a moderate intensity.
Strength training low impact bodyweight training exercises you can do to help reverse muscle loss. To get the most out of strength training, hire on of our personal trainers for 1on1 instruction and program design.
https://www.ncoa.org/article/the-life-changingbenefits- of-exercise-after-60
Meet with a Nutritionist
A nutritionist is an expert in the use of foods to promote health and manage diseases. They can design, implement and manage safe and effective nutrition strategies to promote quality of life and health for all ages. The Senior Center currently has a volunteer nutritionist available for members. The best part is that consultations are FREE!
Reasons to see a Nutritionist
- Improve eating habits
- Weight management
- Digestive issues and food allergies
- Manage chronic diseases
- Abnormal lab values
- Improve athletic performance
Meet Laura Davis-Loschiavo
MS Laura is a recent master’s degree graduate in Clinical Nutrition from Maryland University of Integrative Health. She is seeking certification as a Nutrition Specialist (CNS), which requires 1,000 hours of Supervised Practice Experience. To set up your FREE nutrition consultation please stop by the Senior Center’s front desk.
You'll Feel Match Better
Like green tea, matcha comes from the Camellia sinensis plant. However, it’s grown differently and has a unique nutrient profile.
Once the tea leaves are harvested, the stems and veins are removed and the leaves are ground up into a fine powder known as matcha.
Matcha contains the nutrients from the entire tea leaf, which results in a greater amount of caffeine and antioxidants than typically found in green tea.
Studies of matcha and its components have unearthed a variety of benefits like having high antioxidants, boosting brain function and promoting heart health.
High in Antioxidants: When you add matcha powder to hot water to make tea, the tea contains all the nutrients from the entire leaf. Including matcha in your diet could increase your antioxidant intake, which may help prevent cell damage and even lower your risk of several chronic diseases.
Boosts Brain Function: The researchers found that matcha causes improvements in attention, reaction time, and memory. Matcha also contains a compound called L-theanine, which alters the effects of caffeine, promoting alertness and helping avoid the crash in energy levels that can follow caffeine consumption.
Heart Health: Some studies have shown that drinking green tea, which has a similar nutrient profile to matcha, may help protect against heart disease. When combined with a well-rounded diet and healthy lifestyle, drinking matcha may help keep your heart healthy and protect against disease.
Heart Healthy Diet
February is heart health month, and what better way to improve your cardiovascular health than with your diet! Here are the top three food groups for a healthy heart...
Nuts & Seeds - Our top picks here are almonds, pistachios, chia seeds, and sunflower seeds. Nuts and seeds contain healthy fats that can help improve cholesterol and lower inflammation.
Fruits - Fruits contain phytonutrients that help reduce the risk of diseases like Type 2 Diabetes, Heart Disease, and Dyslipidemia (altered cholesterol levels). Our top picks for fruit are blueberries, dates, and avocado.
Whole Grains - Whole grains contain a variety of antioxidants, nutrients, and fiber. We recommend choosing organic gluten-free varieties like quinoa, oats, rice, and buckwheat.
Personal Training Studio Schedule
Our Personal Training Studio (formerly called the Group Exercise Room) is back to hosting small group personal training programs. As a reminder, while these programs are taking place the equipment in the PT Studio is unavailable. Therefore, we ask that you please plan your workouts accordingly.
Monday
2:00pm - 3:00pm Small Group Circuit
3:00pm - 4:00pm Deep Stretch
Tuesday
8:00am - 9:00am TRX
Wednesday
2:00pm - 3:00pm Small Group Circuit
3:00pm - 4:00pm Deep Stretch
Thursday
8:00am- 9:00am TRX
Friday and Saturday
Open (No Programs)
Static Stretch vs. Dynamic Stretches
Stretching increases your range of motion and flexibility by making your soft tissues, such as muscles and ligaments, longer via decreased stiffness. Stretching is essential to improving your health, muscle tone, and most importantly, flexibility. It can also help improve your performance in your sport, help with soreness after exercise, and lower your chance of injury. There are two main types of stretches:
Static Stretches:
Static stretches are those in which you stand, sit, or lie still and hold a single position for a period of time, up to about 45 seconds. When you’re static stretching the muscles aren’t warmed up. It’s really more of a relaxation movement. So the better recommendation would be to do static stretching as part of the cool down process. A couple examples of static stretches are quadriceps stretch and seated hamstring stretch.
Dynamic Stretches:
Dynamic stretches are controlled movements that prepare your muscles, ligaments, and other soft tissues for performance and safety. This form of stretching improves speed, agility, and acceleration. It involves the active tightening of your muscles and moving your joints through their full range of motion throughout the stretch. These functional and sport-specific movements help increase muscle temperature and decrease muscle stiffness. Some examples of dynamic stretches can be torso twists, walking lunges, and leg swings.
Treadmill Safety
The treadmill is one of the many great cardio machines we have in the Wellness Pavilion. In order to optimally and safely make use of the treadmill, we have a few tips for you:
- Clip the emergency stop strap onto your shirt to prevent you from possibly walking too far back along the track.
- Stay as close to the bar as possible. You ideally want your belly button to line up with the two red lines on either side of the treadmill handles. If you hear squeaking from the machine, it is most likely because you are walking too far back on the track.
- Stick to a pace that you are comfortable with. Whether you are going for a jog, or would just like to go for an easy walk, stick to a speed that you feel you will be able to keep up with.
- When getting on and off the treadmill, keep in mind that the tract may move, even though the machine is off. Step up with caution and use the handles for extra support.
If you have any concerns or questions, feel free to ask a staff member!
Vitamin D Benefits
Vitamin D is sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight. It’s a fat-soluble vitamin in a family of compounds that includes vitamins D-1, D-2, and D-3.
Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus, and facilitating normal immune system function. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.
2 Benefits of Vitamin D
- Vitamin D fights disease, reducing your risk of Multiple Sclerosis, according to a 2006 study published in the Journal of the American Medical Association. It has also shown to decrease your chance of developing heart disease, according to 2008 findings published in Circulation.
- Vitamin D reduces depression. Research has shown that vitamin D might play an important role in regulating mood and warding off depression. In one study, scientists found that people with depression who received vitamin D supplements noticed an improvement in their symptoms.
One can also get vitamin D through certain foods to ensure adequate levels of the vitamin. Some foods that contain vitamin D naturally include salmon, sardines, egg yolk, shrimp, fortified nut milk, and grass-fed dairy.
https://www.healthline.com/health/ food-nutrition/benefits-vitamin-d
Grilled Halibut with Tomato Avocado Salsa
Ingredients
- 2 six ounce halibut filets
- extra virgin olive oil
- kosher salt and freshly ground black pepper
For the tomato avocado salsa
- 1 pint heirloom cherry tomatoes sliced
- 1 avocado peeled, pitted and chopped
- 1/2 shallot thinly sliced
- 2 sprigs basil leaves only, slivered
- 1 tablespoon extra virgin olive oil
- 1 1/2 teaspoons golden balsamic vinegar
- kosher salt and freshly ground black pepper
Instructions
- Pre-heat the grill on high heat. Drizzle the halibut filets with olive oil and season with kosher salt and freshly ground black pepper. Oil the grill with grapeseed oil then place the filets on the grill. Gently press the fish down on the grate and cook for 5 minutes on each side or until the fish is opaque and flakes easily.
- While the fish is cooking, add the sliced cherry tomatoes, avocado, shallot, and basil to a medium size bowl. Drizzle with the olive oil and golden balsamic vinegar and toss to coat. Season with kosher salt and freshly ground black pepper.
- Top the fish with the tomato & avocado salsa or try mango salsa for a sweeter taste.
Mistakes to Avoid When Eating a Plant-Based Diet
Don’t over-process your food. Whole, minimally processed foods tend to have the most nutrition and confer the greatest health benefits. For example, choose a piece of fruit rather than fruit juice or a potato rather than potato chips.
Pattern matters
Focus on the entire dietary pattern rather than individual foods. For example, eating a few pieces of fresh fruit a day, but also eating a lot of fast food, may not benefit as much as someone who shifts their dietary pattern to include many more plants as well as fewer processed foods and foods prepared outside of the home.
Have a plan
Whole-food, plant-based diets require some advanced planning to make sure intake is adequate and to avoid nutrient deficiencies. There are loads of nutrients in plants, but if the selection is too narrow, or it does not include grains and legumes (or some animal products), it may be too low in protein and some vitamins and minerals.
Avoid the boredom trap
As is the case with any dietary program, if it is too restrictive over time, it may become less appealing. Mix it up with different recipes and dining out options. There’s even a new “fast food” option called Plant Power… wink wink.
Strength Workout for Older Adults
By: Karissa Gervais
Warm-Up
1 set; 10 reps each exercise
- High knee steps (can do in a seated position)
- Forward arm circles
- Backward arm circles
- Hip circles (right and left)
- Lateral lunges with overhead reach (can do in a seated positon)
- Wrist circles
- Internal/external hip rotations
- Seated Cat/Cow
- Seated/standing ankles ABCs
Work-out
2 sets; 10 repetitions
90 seconds of rest in between each exercise
- Squats or squat butt taps on chair *Hold a dumbbell for added resistance
- Bicep curl with dumbbell
- Dumbbell or resistance band row
- Dumbbell or resistance band chest press
- Calf raises
- Standing or seated knee to elbow
*Opposite knee to opposite elbow
Cool-down
1 set; hold stretch for 30-60 seconds
- Seated or standing hamstring stretch
- Quad stretch
- Arm across chest stretch
- Supine knees to chest
- Supine twist
- Seated or supine butterfly stretch
- Neck stretch
Home Dumbbell Workout from ACE Fitness
As always, use a weight that is comfortable for you and go at your own pace.
“The Dirty Seven” Full-Body Workout (Days 1 & 5)
In 20 minutes, complete as many rounds as possible of the following movements:
- Dumbbell front or goblet squats (rep range of 10-20)
- Dumbbell lateral raise (5-20 reps per arm)
- Dumbbell bicep curls (10-20 reps)
- Lateral or forward lunges (5-20 reps per side)
- Dumbbell overhead press (5-20 reps)
- Reverse crunch or plank (10-20 reps or 30-60 sec.)
- Glute bridges (10-20 reps)
Rest for 30-60 seconds before repeating the round.
Full-Body Workout (Days 3 and 7)
In eight minutes, complete as many rounds as possible of the following:
- Dumbbell Romanian deadlifts (8-20 reps)
- Dumbbell front raises - together or alternating (8-20 reps)
- Dumbbell chest presses or push-ups (8-20 reps)
Rest for 30-60 seconds before repeating the round.
At the end of the eight minutes, rest two minutes and then complete as many rounds as possible in eight minutes of the following:
- Dumbbell bent over rows (8-20 reps)
- Dumbbell Overhead Tricep Extensions (8-20 reps per arm)
- Seated shoulder press (8-20 reps)
Rest for 30-60 seconds before repeating the round.