Category Archives: Nutrition Information

Why Isn’t Dad Eating? Senior’s Changing Nutritional Needs

elderly-handsIt is estimated that there are over 3.7 million malnourished seniors living in the United States at the current time and even more with various vitamin deficiencies. The reasons for this are varied and range from loss of appetite due to medications to depression to dental issues.

Whatever the cause, not eating properly as we age can become more serious due to the changing nutritional needs of seniors. Thus, determining exactly why the seniors in your life aren’t eating properly as well as knowing what they SHOULD be eating can go a long way to getting them back on the road to proper nutrition.

lemon-herbsAs we age, we suffer from (among other things) appetite loss due to diminished taste buds and sense of smell. Add to those two causes the side effect of loss of appetite from medication and it’s easy to understand why some seniors have lost the interest they once possessed in food.  One way to combat this is cooking with lemon juice, vinegar and different herbs rather than butter and/or salt. These tastes will often be discerned where more subtle ones won’t.

depressed-senior-manSome seniors tire of cooking for one and eating alone and, therefore, do less of it. Depression, especially after the loss of a loved one, can also cause many seniors to eat less. Finally, dental issues, such as tooth loss and the pain associated with it or ill-fitting dentures can be the reason some seniors avoid eating certain foods.

Now, once you’ve figured out why the senior(s) in your life aren’t eating the way they should, the next task is to determine what they need to be consuming to meet their unique nutritional needs. Generally speaking, a proper diet can aid in preventing or treating heart disease, diabetes, high blood pressure, high cholesterol, osteoporosis, constipation and certain forms of cancer.

Essentially, just about everything seniors eat should provide some nutritional value…no empty calories! Of course we all immediately think of fruits and veggies, but there’s one simple rule to remember: when it comes to fruits and veggies think “color.” Yes, color. There’s a reason they come in a variety of hues. Their color is derived from the fact that they’re packed with a variety of vitamins and antioxidants. So don’t just think leafy greens, think yellow peppers, orange carrots, red raspberries, blueberries, red apples, white asparagus, and blackberries. It’s a simple way to ensure seniors get a variety of vitamins, minerals and antioxidants.

hippocrates

Lean Roast Turkey from MagicKitchen.com
Lean Roast Turkey from MagicKitchen.com

Also, seniors need plenty of lean protein, vitamin D and calcium from varied sources such as seafood, poultry, legumes, nuts and fat-free or reduced fat dairy, while avoiding red meats and fried foods. They also require plenty of whole grains (think quinoa, brown rice, popcorn) and fiber (which can be derived from fruits and veggies) and they should stay away from trans and saturated fats as well as sodium. Just remember, when it comes to eating, food consumed by seniors should provide nutritional value. If it doesn’t, they shouldn’t eat it. (Although an occasional piece of dark chocolate wouldn’t go amiss.)

MagicKitchen.com provides Senior Meal Plans and individual senior meals, so if you’re worried about your older parents eating right, visit us.  Order a la carte or see our complete meals. Either one provides good nutrition and great taste, wrapped up in a convenient package.

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Frozen Food is as Healthy as Fresh!

frozen berriesAnd sometimes frozen produce is even healthier. That fact flies in the face of the common misconception out there that fresh produce from your supermarket is somehow healthier than frozen, and that’s simply not true. In fact, two recent studies conducted in Britain found that some frozen fruits and vegetables were “…richer in health-boosting vitamins and antioxidants.” These studies found that, for example, frozen broccoli had four times the beta-carotene and frozen carrots had higher levels of vitamin C and polyphenols than their “fresh” counterparts.

limp celerySo how could we all have gotten this so wrong? What the British studies, and similar studies conducted by Rice University and the University of California at Davis discovered was that “fresh” does not always equate to picked yesterday. Supermarket produce is almost always picked prior to becoming ripe and permitted to ripen in storage and during shipment. Thus, these fruits and veggies were picked weeks before they reach your kitchen and the longer they sit off the tree, bush, vine or out of the ground, the more nutrients they lose.

oranges-1117644_960_720On the other hand, much of the produce that’s destined to be frozen is permitted to reach the peak of ripeness, which is also its time of optimum nutrition, prior to being picked. Think of this as cryogenic freezing that keeps the produce perpetually young, immortal, if you will, until it’s thawed and ultimately enjoyed.

The nutrient studies cited above also found that florescent lights, such as those in a supermarket, and the darkness of your fridge, where much of your produce sits for days prior to being consumed, can screw with the circadian clocks of the fruits and veggies. This artificial light and darkness causes the peaches-825564_960_720produce to “produce” (couldn’t resist) fewer cancer fighting glucosinolates.

So, unless you own an extensive fruit and vegetable garden on par with a small farm, or visit a farmer’s market on an almost daily basis (and that’s often impossible during the winter and early spring months), freshly picked and quickly frozen produce, such as the type used here at MagicKitchen.com, can more than meet your nutritional needs.

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Watch Out for an Empty-Calorie Ambush During the Holidays

empty-calsThey’re everywhere. During the holidays, they invade every grocery store, shopping mall, party, and family gathering. And just when you thought you were safe, they show up at your front door on a plate, in a gift basket, or in the mailbox. If you want to eat healthy and prevent weight gain, you’ve got to watch out for an empty-calorie ambush during the holidays.

Step on the scale before and after the holidays, and there’s a good chance you’ll have gained a few pounds. The average adult gains 1 to 3 pounds a year during the holidays, and it’s a problem that can lead to obesity and other health risks. But it doesn’t have to be that way.

MagicKitchen.com has a large selection of healthy meals and healthier desserts to choose from that will help you eat well. Knowing where empty calories are hiding can help, too. Here’s what to watch for:

Desserts

Lemon Tarte, 144 calories per serving. And simply divine.
Lemon Tarte, 144 calories per serving. And simply divine.

How about dessert under 250 calories? You won’t find that with a restaurant-sized serving of cheesecake, or mountain of chocolate ice cream topped with whipped cream and more than 500 calories. But MagicKitchen.com has a large selection of lower-calorie desserts to choose from. Pay attention to calories in desserts to avoid eating more than you should.

Drinks

Sure, the holidays are a reason to celebrate. But that doesn’t mean you have to pop open a bottle of bubbly for every get-together, toss back a glass of wine or two every night between now and the new year, or guzzle another cup of punch or soda, during the holidays. These drinks might taste good, but there’s a price to pay for drinking them. They’re loaded with sugar and empty calories. Your best option, drink more water. Your body needs it, and it contains zero calories. Plus, it goes well with any meal on the menu at MagicKitchen.com.

Snacks and Sweet Treats

You know they’re everywhere during the holidays. But it doesn’t take many cookies, handfuls of caramel popcorn, or sweet treats to derail your diet. Plan ahead and pick out healthy snacks like fresh-cut veggies, hummus dip, and whole-grain crackers. Or pick a healthy side like French Bread, Creamy Spinach dip, Sweet Potatoes, Crab Cakes, or Verdura Gourmet Artisan Flatbread with Kalamata Olives.

xmas-portion-contorlPortion Sizes

Last but not least, you’ll cross paths with excess calories during the holidays in the form of biggie-sized servings, second helpings, and meals big enough for two. Practice portion control during the holidays to keep your weight in check. Using a smaller plate, splitting a restaurant meal with a friend, or eating slowly and only until you feel full can help. You’ll also find healthy meals that are just the right size at MagicKitchen.com.

Keep your eye out for empty calories during the holidays, and you’ll have another reason to celebrate the New Year when you step on the scale.

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How Can A Frozen Meal Actually Be Healthy?

imagesWhen we were kids, frozen meals meant TV dinners in a foil packet with runny mashed potatoes and  mushy veggies. Things have changed. Now MagicKitchen.com offers meals made with fresh ingredients and no preservatives, which are flash-frozen to preserve the nutrients. Opening and heating a package of food is easy, and the nutrition is almost exactly the same as if you made it yourself.

The meals are made by hand in small batches, so you know they haven’t been sitting on a supermarket shelf forever. All of which means: yes, Virginia, a frozen meal can actually be healthy!

chicken-pot-pieOne thing to watch for is serving size. Although the meals come in two-serving packages, the actual “serving size” on the nutritional label is the amount you want to eat to keep within the calories, etc. on the label. As an example, although we give two individual chicken pot pies in a two-serving package, if you look at the nutritional label you will see that a serving is a half a pie. If you eat more, you will need to double the calories and fat you are ingesting. Having said that. a whole individual pie is a wonderful thing, and if you have the calories available, go for it!

Here’s another example: We give you a whole piece of  Osso Bucco, 15.5 oz. But if you’re trying to be healthy, you know that’s a lot of meat. The nutritional panel shows the serving size as:  1/2 piece, 6.27 oz. The good news is, you have enough for another night!

Melody, MagicKitchen.com blogger

 

 

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They’re Here!

I’ve been unable to blog about our new meals until they were created and available, but they’re finally here and on the menu!

Our chefs, our president and our CEO have all been working hard to create some low-sodium, super healthy complete meals. Unlike so many “hospital meals” on the market, they wanted these to feature gourmet ingredients and to be as good as our regular homestyle meals.

Here they are, and we’re all really excited about them. These meals are fine for diabetics and most heart patients, although we as always caution you to check with your nutritionist, nurse or doctor before changing your diet. They are all low in calories and fat as well, so perfect for a weight loss regimen.

The first package is great for people who are preparing for dialysis, as well as for those on dialysis, while the second is good for people on dialysis. This all has to do with potassium and phosphorus, and needn’t concern those of us who are thankfully healthy! The meals are available individually as well as in the packages.

7 Complete Meals – Pack #1

The meals are:

  • Chicken In Wine Sauce, Cauliflower Puree, Green Beans
  • Grilled Salmon with Cauliflower, Spinach
  • Braised Short Rib, Mashed & Green Beans
  • Baked Tilapia with Lemon Rice Pilaf, Peppers & Onions
  • Stuffed Peppers with Spanish Rice
  • Shrimp in Garlic Sauce over Vermicelli, Stir Fry Vegetables
  • Baked Tilapia a la Mushrooms, Cauliflower, Green Beans

grilled salmon
Grilled Salmon

7 Complete Meals – Pack #2

The meals are:

  • Chicken Marsala & Pasta Primavera
  • Braised Beef Brisket, Green Beans & Wild Rice
  • Chicken & Pasta with Red Pepper Sauce
  • London Broil & Vegetable Pilaf
  • Chile Colorado with Mexican Rice
  • Chicken Stir Fry with Rice & Asian Vegetables
  • Roasted Turkey with Cranberry Pilaf

Chicken Stir Fry
Chicken Stir-Fry

Hope you enjoy them!
Melody, MagicKitchen.com blogger

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8 Healthy Lunch Ideas on a Budget

Ok, it’s the New Year, resolutions are in place and we’re ready to start 2011 right. But how do we keep that commitment to weight loss when we have to go to work, and fast food restaurants are so handy, quick and inexpensive?

Here are eight ideas for quick, healthy lunches that won’t blow your budget.

  1. Pastas are easy – Our Baby Clam Marinara is a healthy meal delivered to your door.  Just 18% fat, but it’s a hearty 10-oz serving of tasty pasta. I’m adding a second pasta to this first recommendation. Our Portabella/Shiitake Mushroom Ravioli is also a low-fat meal at 26% fat. These are both tasty pastas that will keep you going all afternoon. Or bring your own!

    Portabella Shiitake Ravioli
    Portabella Shiitake Ravioli
  2. Leftovers are great! – Make last night’s healthy dinner a little bigger, and bring leftovers for lunch. For instance, I like to roast a whole chicken with garlic, herbs and  potatoes, carrots, and any other root vegetables in season. Pop a serving  into one container and reheat in a microwave.
  3. Salad Additions – I love grilling chicken breasts and then slicing leftovers to throw into a salad for the next day. Chop your favorite veggies, then bag the chicken slices, some diced low fat cheese and bring along a bottle of no-fat ranch dressing.
  4. Cook Big! – Over the weekend, cook up a big pot of stew or soup, and freeze it in individual portions for the week. Do two the first weekend so you can swap them out over the week. Then you’ll have extras and will always have a selection.
  5. Baked Potato – Here’s a versatile and satisfying lunch. Bake a potato in the microwave, and bring in some lowfat toppings. Good choices are steamed broccoli, a small portion of low-or-non fat sour cream, salsa, low fat cottage cheese,  low fat flavored cream cheese (how about a smoked-salmon flavored one?) and lowfat cheddar.
  6. Go Gourmet! – If you don’t need to lose weight, but want to eat gourmet frozen meals, you could try our One Serving Meals Bundle #1 or One Serving Meals Bundle #2.  The main courses are individually packaged but sold in pairs, so you can eat one of the pair and leave the other in the freezer. We also have single-serving side dishes to go along with the mains. Desserts optional!
  7. Pita Pocket – Stuff half a pita pocket with anything good– beans, lettuce, cabbage, radishes celery, cucumber, chicken, avocado, coleslaw, chopped nuts, feta.
  8. Lettuce Wraps – Bring in anything that you would normally have in a sandwich- tuna or egg salad, lunch meats, leftover chicken, curried food, sliced bratwurst. Wrap it in some nice fresh lettuce leaves with your favorite condiment.

There you go, eat healthy!

Melody, MagicKitchen.com blogger

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Why Gluten-free?

In patients with celiac disease, gluten injures the lining of the small intestine. This injury can result in weight loss, bloating, diarrhea, gas, abdominal cramps, and/or vitamin and mineral deficiencies. When patients totally eliminate gluten from the diet, the lining of the intestine has a chance to heal.

Here is a list of foods provided by the Mayo Clinic:

Always avoid
In order to avoid eating gluten, avoid food and drinks containing:

* Barley
* Bulgur
* Durham
* Farina
* Graham flour
* Kamut
* Matzo meal
* Rye
* Semolina
* Spelt (a form of wheat)
* Triticale
* Wheat

Avoid unless labeled ‘gluten free’
Avoid these foods unless they’re labeled as gluten free or made with corn, rice, soy or other gluten-free grain. Also check the label to see that they’re processed in a facility that is free of wheat or other contaminating products:

* Beers
* Breads
* Candies
* Cakes and pies
* Cereals
* Cookies
* Crackers
* Croutons
* Gravies
* Imitation meats or seafood
* Oats
* Pastas
* Processed luncheon meats
* Salad dressings
* Sauces (including soy sauce)
* Self-basting poultry
* Soups

Certain grains, such as oats, can be contaminated with wheat during growing and processing stages of production. It’s not clear whether oats are harmful for most people with celiac disease, but doctors generally recommend avoiding oats unless they are specifically labeled gluten free. The question of whether people eating a gluten-free diet can consume pure oat products remains a subject of scientific debate.

Many other products that you eat or that could come in contact with your mouth may contain gluten. These include:

* Food additives, such as malt flavoring, modified food starch and others
* Lipstick and lip balms
* Medications and vitamins that use gluten as a binding agent
* Play dough
* Toothpaste

Cross-contamination also may occur anywhere ingredients come together, such as on a cutting board or a grill surface. You may be exposed to gluten by using the same utensils as others, such as a bread knife, or by sharing the same condiment containers — the condiment bottle may touch the bun, or a knife with bread crumbs may contaminate a margarine stick or mayonnaise jar.

Allowed foods
There are still many basic foods allowed in a gluten-free diet. With all foods, check to see that each is labeled gluten free or call the manufacturer to double-check.

Grains and starches allowed in a gluten-free diet include:

* Amaranth
* Arrowroot
* Buckwheat
* Corn
* Cornmeal
* Gluten-free flours (rice, soy, corn, potato, bean)
* Hominy grits
* Polenta
* Pure corn tortillas
* Quinoa
* Rice
* Tapioca

Check the label when buying amaranth, buckwheat and quinoa. These can be contaminated with gluten during processing.

Other gluten-free foods include:

* Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
* Fruits
* Most dairy products
* Potatoes
* Rice
* Vegetables
* Wine and distilled liquors, ciders and spirits

MagicKitchen.com has a Gluten-free category to make selecting meals much easier.
Check it out at  http://www.magickitchen.com/menu/glutenfree.html

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Secrets of the Mediterranean Diet

Our Guest Post this week is written by Eva B. Alexander.

Most people say the Mediterranean diet is high in fat. Can people still lose or maintain weight on a Mediterranean diet?

It is true that Mediterranean diet is high in fats.  However, these are healthy fats consisting of monounsaturated and polyunsaturated fats.  The American diet is rich in saturated fat which is unhealthy.  Generally, the fat content of a diet does not determine weight loss.  It is the calorie intake of people that is decisive.  The Mediterranean diet provides plenty of healthy benefits but if you will not reduce your caloric intake, then you will never lose weight.

What is the major difference between the American and Mediterranean diets?

Americans consume high amounts of red meat, poultry, eggs, and dairy, while the Mediterranean includes very little. The diet also differs from the typical American diet through its dependence on fruits, vegetables, nuts, seeds, olive oil, beans, breads, cereals, and potatoes.

Why do people in the Mediterranean have lower heart disease?

Based on scientific research, the Mediterranean diet has played a significant role in lowering the incidence of cardiovascular disorder in the Mediterranean region.  This type of diet enables you to choose a lot of healthy foods.  It also promotes a holistic approach for enjoying better health.

How does exercise, walking, and physical activity enter into the “recipe” for the Mediterranean diet and health?

Of course, exercise is one of the most crucial aspects of the Mediterranean diet.   When this diet was developed in the sixties, exercise and physical activity were part of the culture of the Mediterranean people.  The development of the Mediterranean diet institutionalized the correct food choices and holistic lifestyle.  With this diet, a daily walk for an hour and once a week whole body exercises are required.

What is the difference between Low Carb and Mediterranean diets?

The main difference between these two types of diet programs is protein.  Generally, the Mediterranean diet has low protein content.  You will only get about 15 percent of your daily calorie consumption from the proteins of the Mediterranean diet.

People observed that wine is included in the Mediterranean diet.  What is the daily recommended amount for wine consumption?

For your general guidance, you have to consume wine in low to moderate amounts.  For male dieters, your daily calorie consumption from wine should be 5 percent.  For women, it should be lower or about 2.5 percent.

Final word of advice

The Mediterranean diet is a good program that can help you achieve good health.  This type of diet can help prevent cardiovascular diseases.  The key is to eat foods that are rich in Omega 3 and combine these with root crops, vegetable, fruits, breads, and cereals.

About the Author – Eva B. Alexander writes for the sample mediterranean diet blog, her personal hobby website focused on Mediterranean diet, healthy eating, tips to live better and longer.

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The Truth about Sodium

Sodium is essential in many bodily processes, including the maintenance of optimal fluid levels within the body.

In the digestive system, sodium assists in the process of metabolizing foods into energy. It protects the stomach lining by preventing the acids inside the stomach from burning it.

Sodium also maintains the acid/base level within the body, usually expressed as the pH balance. Additionally, it helps in the relaying of nerve impulses into the skeletal muscles, through a mechanism known as the sodium/potassium pump, where sodium and potassium act in concert to maintain the electrochemical balance within the muscle cells that permits the impulse to reach the muscle fiber.

Sodium is a good thing!! Although like all things in life, it needs to be taken in moderation. Today’s fast foods, processed foods and junk foods are loaded with sodium. Eating whole grains, lean protein and lots of fruit and vegetables without added salt is the way to go!

The recommended daily intake of sodium for an adult is 1500mg (your doctor may have you eating less). Here are some tips to help you lower your salt intake.

Tips At the Store

  • Remember that unprocessed, fresh foods are good for you and are naturally low in sodium.
  • Read the Nutrition Facts label and check the sodium content. Try to avoid high sodium products with over 400 mg sodium per serving. Go easy on those with a medium sodium content of 200 – 400 mg per serving. Look for those products that are less than 200 mg per serving.
  • Be aware of the serving size – how many servings are you intending to eat? For example breads and cereals are a significant source of sodium in our diets because we consume many servings.
  • Soups, processed meats, convenience and prepared foods are loaded with sodium.
  • Different brands may have differing sodium contents. The lower sodium brands may be located on the top or bottom of the shelf rather than at eye level. They are also often hidden in the “organic”, “wholefood”, or “natural” sections of the supermarket – ask for assistance and complain if low-sodium brands are not available!
  • Be wary of products bearing health claims. These claims are mostly dubious and are often used to promote processed “foods” containing unhealthy doses of sodium.
  • Cut the salty snacks. Instead of chips try fruit, plain popcorn or unsalted nuts.

Tips In the Kitchen

  • Cooking from scratch give you control of the sodium content. Add progressively less salt when cooking – as you get used to the taste cut it out completely.
  • When cooking, remember that stocks and sauces are often high in sodium, especially steak, soy and fish sauces.
  • When baking, note that baking powder and self-raising flour are sources of sodium.
  • In the preparation of packaged foods, try to cut back on the sauces and avoid adding the seasoning mixes which are loaded with sodium.
  • To reduce the sodium in canned vegetables, drain and soak in cold fresh water for 10 minutes then drain again before use.Or try MagicKitchen.com’s frozen vegetables without preservatives. Look for the blue circle saying LS for the lower sodium sides.
  • At the table don’t salt your food! Sea salt contains almost as much sodium as table salt. Try adding a twist of lemon juice, herbs and spices, or sodium free seasonings as an alternative to salt. Allow your taste buds to get used to enjoying the subtle flavors of food with less salt. Just as with giving up sugar in coffee, it only takes a short time for your taste to adjust.

Tips at the Restaurant

  • Take the time to read the nutrition information on the websites of your favorite fast food restaurants. Make a note of items with the best nutritional profile. Remember that an adequate intake of 1,500 mg of sodium per day implies around 500 mg per meal.
  • Pizza, sandwiches, subs, burgers, and hot dogs account for a large amount of sodium consumption. Eat less of these meals and avoid those that have “extra” prepared meats and cheese.
  • “Healthy” choices can also contain surprising amounts of sodium. Ask for your salad dressing on the side and use sparingly. Request no soy sauce or MSG in your stir-fry. Soups, even the vegetable varieties, are almost always high in sodium.
  • Chain restaurants may have nutritional information on their web sites – get the facts before you go and plan your meal based on informed choices.
  • Tell your waiter that you want to limit sodium (salt) and don’t be afraid to make special requests.
  • Be wary of “healthy” options on the menu – ask about the sodium content.
  • Serving sizes at restaurant are often extreme. Ask for a half portion, split a meal or take home part for later.
  • Steer clear of the soups, sauces and salad dressings.
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Senior Nutrition

Proper diet and exercise are ever more important as we age. Our metabolisms slow down, and we need fewer calories.
Here are a few good guidelines for seniors:

* reduce sodium (salt) to help prevent water retention and high blood pressure,
* monitor fat intake in order to maintain healthy cholesterol levels,
* consume more calcium and vitamin D for bone health,
* eat more fiber-rich foods to prevent constipation,
* cut back on sugar and on dry foods,
* make sure you get the recommended amount of important vitamins and minerals,
* increase your water intake, and
* participate in regular physical activity.

Following these senior nutrition tips can yield many benefits,  including increased energy, good mental health and mental abilities, resistance to disease, faster recovery from illness, accident, or surgery, better medication effectiveness, and improved management of chronic health problems. The overall result of an emphasis on good nutrition will be an improvement in your quality of life, mobility, and independence. Adding exercise can help you maintain your health and independence throughout your life.

MagicKitchen.com has a menu of MK Special meals, designed for senior nutrition. Easy to order and easy to heat up, they are delicious and popular.

Many seniors don’t exercise for the same reason that people of all ages resist physical activity – they think of it as too hard, too boring, or they are disappointed by the lack of immediate results. On top of this, some older people have additional challenges, such as chronic health conditions or concerns about injury or falls.

It doesn’t matter how old you are! People in their sixties, seventies, eighties, and even nineties can reap the benefits of exercise and improved senior nutrition.

If you pick an activity that you already enjoy doing, exercise is easier than you think. For example, gardening, walking at the mall, or playing with your grandchildren combine exercise with another fun activity. Regular physical activity lowers your risk for a variety of conditions, including Alzheimer’s and dementia, heart disease, diabetes, colon cancer, high blood pressure, and obesity. If sports are not for you, walking is a great form of exercise that is easy to do. Take a water aerobics class, or simply walk back and forth in waist-deep water, a delight in warmer weather.

Here are some other Senior exercise tips:

* Convince your bridge or poker group to go for a walk once a week instead of playing cards.
* Dogs are a great incentive to go for a walk. Their natural enthusiasm will get you out the door every day.
* Start or join a Mall-walking group
* Dance, tai chi, and yoga classes are enjoyable, low-stress fitness activities.
* Stretch, walk, march in place, stand and sit as many times as possible when you’re talking on the phone or during TV commercials.
* Go to a zoo or botanical garden.

Many seniors are afraid they’re going to fall if they try to exercise. Regular exercise, by building strength and stamina, prevents loss of bone mass and improves balance, actually reducing your risk of falling. There are many types of exercise to start with if you are concerned about falls. Safe options for seniors with health or mobility issues include chair exercises, swimming, or water aerobics.

Above all, get out there! Meeting like-minded people will make both eating right and exercising become second nature. Regular exercise, good diet and senior fitness is the key to greater energy, stronger muscles, better balance and flexibility, and a happy and alert mind.

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