Five ways to eat better
1. Eat a Good Breakfast Every Day-milk, yogurt, hot or cold cereal, low-fat cheeses and instant breakfast mixes; try low-fat milk and a bran flake-type cereal. Get calcium, B-complex, vitamins and fiber (5.5 grams in 2 cups).
2. Get Enough Protein-rotate skinless chicken, fish, and lean meats as main courses; have daily doses of whole grains, nuts, seeds, peas, and dry beans; use low- or non-fat dairy products regularly; eat eggs occasionally.
3. Drink Plenty of Water-it makes up more than half your body composition and it must be replaced daily; you could need it to regulate body temperature, digest foods, and prevent constipation; drinking coffee, tea, and alcohol increase water loss (try cocoa instead), popsicles and fruit juices are good alternatives to plain water.
4. Fiber is Important-aids digestion, prevents constipation, decreases cholesterol and blood sugar; eat whole grain cereals; vegetables and fruits-raw when possible with skin; add dry beans to soups, stews, and salads.
5. Minimize High Sugar and Processed Foods-sweets and desserts tend to be high in calories and low in nutrients; soda pops and other sugared drinks are poor beverage choices (try water or pure fruit juice instead.)
Five easy steps to endurance exercises
Where and What (home or health club?)-do you prefer to walk, ride, or row? Or a combination? All are great!. Swimming and stair-stepping are also good endurance exercises; get well-made equipment (e.g. walking shoes with good stability.)
How Hard-monitor your exercise intensity and duration; start each session slowly and give yourself time to warm up (five minutes); judge how your body feels to help monitor exercise intensity; you should never be in pain or be unable to speak; use the Rating of Perceived Exertion Scale; monitor heart rate (an exercise professional can help you with this); if you are on medications that affect your heart rate, talk to your doctor; start slowly but plan to work a little harder as weeks go by.
How Long-duration may be five minutes at first but plan to gradually increase; progress to at least 20 minutes of continuous exercise each day; 30-45 minutes is ideal!
How Often-endurance exercise three to five days each week (do strength exercises on other days) if you do endurance exercise daily, alternate weight-bearing with non weight-bearing (i.e. Walk one day, then ride or swim the next day.)
Safety-be cautious if you start endurance exercise without professional guidance; consider exercising with a partner or in a supervised facility; consider seeing your doctor and exercise professional before beginning an endurance exercise program.
-Courtesy of American Council of Southern Maine Active Aging Partnership
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