January Prime Times Part 1

Prime Times Newsletter January 2024

Newsletter for Active Older Adults Upcoming Events Senior An Afternoon with Harry Canary Tuesday, January 9th @ 1 PM

Senior Bingo with Canton Regency Thursday, January 11th @ 12:15 PM

Senior Escape Room Tuesday, January 16th @ 1 PM

Senior Fluid, Bright & BeautifulAll About Watercolors Thursday, January 18th @ 1- 2:30 PM

Senior Sip & Paint Friday, January 19th @ 2 PM

Senior Lunch & Learn: Brain Fitness Tuesday, January 23rd @ 12:15 PM

Senior Walking Club Starting Wednesdays January 2nd thru February 28th @ 10:15 AM Cost$5 Members/ $15 Non-Members

Senior Lunch Outing: TDs Tailgate Thursday, January 25th @ 11:30 PM

Senior Beginner Knitting Class Tuesday, January 30th @ 1 PM Cost $ 15 Members/$25 Non-Members

Welcome 2024!!! Happy New Year everyone! There is always something so exciting about starting a fresh year and wondering where it may lead in the days and months ahead. I like to ponder where life will take me, and how I will grow as a person. Along with wondering where the New Year will take me I like to reflect on the wild ride of the past year that I just made it thru. I remember the adventures of the past year, the good and the not so good. Each adventure good or bad adds to who we are in one way or another.

2023 was quite the year filled with all kinds of fun at the Lake Community YMCA! It was filled with many Lunch & Learns, activities of every shape and size, and lots of wonderful people! The best part of my job is the people here at the Y. I enjoy getting to know a little about you and hearing about your adventures. I hope as we usher in this New Year filled with endless possibilities that you can take a moment to see how far you have come in the past year.

Acknowledge your growth and the adventures that pushed you along the way. I also wish you a New Year filled fill blessings, good health, and much happiness!!

Coming Soon: February: 2/8 Senior Bingo 2/13 Senior Lunch & Learn: “ Meet Jackie! A First Lady and So Much More! Part 2” 2/15 Senior Paint & Sip 2/16 Senior Lunch & Learn: “Glory Days- The 1964 Cleveland Browns” 2/20 Senior Lunch & Learn: Knee Pain w/Dr. Watson March: 3/8 Senior Lunch & Learn: “Akron’s Total Eclipse of 2024" 3/12 Senior Lunch & Learn: “Memory Loss: Normal or Not Normal”

Newsletter for Active Older Adults

Newsletter fo Active Older Adults

Newsletter fo Active Older Adults

Newsletter for Active Older Adults

Senior Christmas Tea

Pam and the wonderful volunteers at Quail Hollow did a magnicent job! The tea was delightful, and the tour of the Manor House decorated for Christmas time was beautiful!

Newsletter for Active Older Adults

Newsletter fo Active Older Adults

Newsletter for Active Older Adults

10 Delicious Ways to Sneak in More Veggies

By Matthew Kadey, R.D. | December 26, 2023

Most of us could do a much better job of working vegetables into our daily diet. Enjoy these easy and delicious recipes to use more produce in your meals.

Vegetables deserve to be the rock stars of your diet. They’re among the most varied, versatile, flavorful, and healthiest things you can put in your mouth. But despite all of that, only one in 10 American adults eat the recommended two to three cups of veggies each day. That is a missed opportunity to improve your health.

When you skimp on veggies, you miss an easy way to prevent several serious health conditions. A 2023 study in the journal Diabetes Care found that people with the greatest daily intake of vegetables had a 21% lower risk for developing type 2 diabetes than those who consumed the least. Another study found that women over 60 who took in greater amounts of veggies were less likely to have age-related physical decline.

Vegetables contain an assortment of vitamins, minerals and plant compounds that can help keep us healthier as we age. Luckily, there are endless ways to reaching your daily quota — without relying only on salads. Try these recipes to sneak them into everything from oatmeal to burgers to chocolate pudding.

When You Make: Smoothies Add: Baby Spinach Baby spinach has a neutral flavor, so you can blend it into smoothies without altering the taste. When you do, you’ll benefit from a big dose of vitamins A, C, and K. Vitamin A helps maintain healthy bones, vitamin C boosts our immune system, and vitamin K helps our blood clot, allowing wounds to heal.

Try This Recipe: Add 1 cup milk, 1/2 cup plain Greek yogurt, 1 cup baby spinach, 2 teaspoons almond or peanut butter, 1/4 teaspoon cinnamon, and 3/4 cup frozen blueberries to a blender container. Blend until smooth.

Newsletter for Active Older Adults

10 Delicious Ways to Sneak in More Veggies

By Matthew Kadey, R.D. | December 26, 2023

When You Make: Mashed Potatoes Add: Cauliflower Who wouldn’t be on board for making this classic comfort food healthier?

Swapping out some of the potato for mashed cauliflower increases the nutritional value. A study in the International Journal of Epidemiology found that cruciferous vegetables like cauliflower and broccoli lower the risk for premature death from cardiovascular disease and cancer.

Try This Recipe: Place 1/2 pound chopped Yukon gold potatoes in a steamer basket set over 2-inches water. Steam until tender. Remove potatoes from the basket and add 4 cups cauliflower florets to steamer basket and steam until tender. In a food processor, blend potatoes, cauliflower, 2 tablespoons butter, 1 tablespoon fresh thyme or chopped rosemary, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.

When You Make: Burgers or Meatloaf Add: Mushrooms Substituting 50% to 80% of the ground beef in a dish with cooked crimini or white mushrooms resulted in a meal with fewer calories, cholesterol, saturated fat, and sodium. It also boosted intake of vitamin D, potassium and B vitamins, according to a study in the Journal of Food Science. Think you won’t like it? Think again. Study participants preferred the flavor of the mushroom-enhanced meals.

Try This Recipe: Sauté 1 cup chopped onion and 1/2 pound chopped cremini (brown) mushrooms until tender. In a large bowl, mix together 1/2-pound ground beef, sautéed onions and mushrooms, 1/4 cup barbecue sauce, 1 teaspoon cumin powder and 1/2 teaspoon salt. Form into 4 burger patties and grill or pan-fry for 5 minutes per side. Top patties with your favorite burger toppings.

When You Make: Oatmeal Add: Carrots

This may not be a combo that immediately comes to mind, but shredded carrots add a touch of sweetness to this breakfast classic. They also add high amounts of beta-carotene, which is a plant-based compound that’s linked to healthier brain aging.

Try This Recipe: Simmer 1 cup steel-cut oats in 2 cups water until tender, about 20 minutes. Stir in 1 cup grated carrot, 1/4 cup ground flaxseed, and 1 teaspoon ground allspice; heat 2 minutes. Serve topped with berries, chopped nuts, and a drizzle of maple syrup if you wish.

Newsletter for Active Older Adults

10 Delicious Ways to Sneak in More Veggies

By Matthew Kadey, R.D. | December 26, 2023

When You Make: Grilled Cheese Add: Butternut Squash Who says that tomato soup is the only way to add some veggies to this classic sandwich? Butternut squash adds buttery sweetness along with loads of brain-assisting beta-carotene. Go a step further and add some sun-dried tomatoes for a splash of vitamin C too.

Try This Recipe: Mash 2 cups cubed cooked butternut squash with 1 cup shredded cheddar cheese, 1/3 cup sliced sun-dried tomato and 1 tablespoon fresh thyme. Use this as your grilled cheese spread. Add extra nutrition by topping the cheese spread with baby spinach.

When You Make: Salad Dressing Add: Red Peppers Many prepared salad dressings contain a lot of calories and added sugar, which somewhat defeats the purpose of eating a healthy salad. It’s easier to make your own dressing than you’d think. Red peppers are a stand-out source of vitamin C, and the jarred roasted variety blends well and adds extra flavor.

Try This Recipe: Using a blender or food processor, blend together 2 jarred whole roasted red peppers, 1/4 cup extra-virgin olive oil, 2 tablespoons red wine vinegar, 1 tablespoon fresh thyme, 2 teaspoons lemon zest, and 1 garlic clove until smooth. Store in the refrigerator in a sealed container for up to two weeks.

When You Make: Sandwich Wraps Add: Collard Greens Sturdy collards make a surprisingly good stand-in for tortillas when making sandwich wraps, and they make your hand-held meal taste extra fresh. Plus, collards have high amounts of vitamin K to help keep your bones strong.

Try This Recipe: Cut off the firm white stalks of two collard leaves. With a sharp knife, fillet off the thickest parts of the remaining stalks that run down the backside of the leaves. Place two collards head to foot (stalks at opposite ends) and partially overlap the leaves. Add your desired toppings down the center lengthwise. Tightly roll the leaves beginning from the bottom wider end, tucking in the sides as you go. Cut in half on a bias to serve.

Newsletter for Active Older Adults

10 Delicious Ways to Sneak in More Veggies

By Matthew Kadey, R.D. | December 26, 2023

When You Make: Yogurt Add: Beets Beets are among the sweetest-tasting vegetables, so adding them to a bowl of yogurt is not as far-fetched as you may think. Research suggests that the naturally occurring nitrates in beets could help keep blood pressure numbers down.

Try This Recipe: Stir together 3/4 cup plain Greek yogurt, 1 teaspoon orange zest and 1/2 teaspoon vanilla in a bowl. Top with 1/2 cup cubed cooked beet, 2 tablespoons chopped nuts and a drizzle of honey. Add granola to make it a breakfast bowl.

When You Make: Pancakes Add: Sweet Potato As its name suggests, sweet potato brings sweetness to this beloved weekend breakfast dish. Like carrots and pumpkin, this veggie owes its brilliant orange hue to beta-carotene. When your body converts this compound into vitamin A, it works to protect your eyes, skin, and bones.

Try This Recipe: In a blender, combine 3/4 cup milk, 1 cup cubed cooked sweet potato, 1 egg, 1 cup whole wheat pastry flour or oat flour, 1 teaspoon vanilla, 1 teaspoon cinnamon, and 1 teaspoon baking powder. Stir in 1/3 cup chopped walnuts. Using a 1/4 cup measuring cup, drop batter onto a hot greased skillet and cook for 2 minutes, or until edges begin to curl in. Flip and cook an additional 1 minute.

When You Make: Chocolate Pudding Add: Avocado While it’s technically a fruit, avocado is delicious in savory recipes. It works well in sweet ones too. This green goddess gives pudding a fudgy texture and a big nutritional upgrade. Having at least two servings of avocado per week lowers heart attack risk by 21%, says the Journal of the American Heart Association. Avocados are rich in dietary fiber and a range of vital vitamins and minerals for good health.

Try this recipe: Blend together 2/3 cup milk, 1/4 cup maple syrup, 1/4 cup cocoa powder, 1 teaspoon vanilla, 1 teaspoon cinnamon, a pinch of salt, and the flesh of 2 small avocados. Chill pudding for at least 2 hours before serving.

Recipes from Matthew Kadey, R.D.

Newsletter for Active Older Adults

Newsletter for Active Older Adults

Newsletter for Active Older Adults

Senior Stretch Move of the Month Hip Flexor Stretch

The hip flexors will quickly become tight if you spend a lot of time sitting.

Tight hip flexors can often be an indirect cause of back pain when walking. In order to perform this stretch you may need to put a cushion or two on the floor for your knee if you have knee stiffness.

Get down onto the right knee and put your left foot in front of you flat on the floor. It may help to do this next to a chair or bed to hold onto.

Put your right hand on your right hip, keep your chest up and push your right hip forward. Don't lean forward - keep your chest up.

At the fully stretched position your right knee should be behind you.

Hold this position for 30 to 60 seconds.

Don't bounce. More benefit is achieved if you don't bounce.

Repeat this on the left side.

If you have arthritic knees, a knee replacement or a hip replacement, definitely consult your physical therapist prior to attempting this maneuver.

Newsletter for Active Older Adults

How To Keep Your New Year’s Resolutions

Pick specific, measurable goals, but also be open to changing them if need be

A new year means a new you, right? As the calendar flips to a new date, you’ve made some resolutions to guide the way. Maybe it’s a pledge to eat healthier, exercise more or finally give up smoking for good.

Whatever your resolutions, odds are they’ll sound pretty familiar.

“People tend to set the same exact resolution year after year, which shows the gap between what we do and what we want,” says psychologist Susan Albers, PsyD. “But you can use psychology to fill in that gap and figure out how to change your habits to make your resolutions stick.”

But how can you make sure that this is the year your resolutions actually stick?

Dr. Albers has some ideas to help you power through to a better you.

How to commit to your New Year’s resolutions Change is a process — and processes take time. To make this the year you stick to your resolutions, follow these psychologist-recommended steps: Focus on starting a new habit, rather than quitting an old one.

Choose realistic goals that are sustainable for the long term.

Make sure your goals are specific and measurable, not vague.

Be flexible and open to changing them along the way, if you need to.

Identify obstacles that might get in the way of your success.

Partner up with an accountability buddy.

Set up reminders to help you stay motivated.

Track your progress.

“It is not like a light switch,” clarifies Dr. Albers. “Many of the behaviors linked to resolutions involve activities or habits that you’ve had for years. Give yourself some time to adapt and make changes.”

Let’s delve deeper into each of her tips to help you select and achieve your goals for the new year.

Newsletter for Active Older Adults

How To Keep Your New Year’s Resolutions 1. Focus on starting a behavior

Research indicates that it’s easier to start a behavior than to stop one — so instead of resolving to quit something, instead, resolve to begin doing something else. This is called an “approach goal” versus an “avoidance goal.”

“If you want to eat healthier, for example, your resolution could be to increase your fruit and vegetable intake rather than to avoid processed foods or cut out sugar,” Dr. Albers explains.

Here are some other examples of how to flip the script from stopping a behavior to starting one: Another take on eating healthier could turn “I won’t order takeout anymore” into “I will cook at home at least four nights a week.”

To replace a negative habit with a positive one, a worthy goal like “I’m going to cut out soda” might instead become “I’m going to drink 8 ounces of water every day.”

To move more, “I’m going to stop watching so much TV” could turn into “I’m going to do yoga two nights a week.” Because, hey, you can’t do both at the same time!

“Starting a healthy new behavior is going to put you on a better path to success,” Dr. Albers reiterates.

2. Set realistic, ‘livable’ goals

Choosing an unrealistic, unsustainable goal sets the stage for failure.

Your resolution should reflect an activity or behavior you can do for the long-term.

“Fad dieting, for example, isn’t something that anyone can realistically keep up,” Dr. Albers says. “You’re better positioned for success if you focus on something like mindful eating, where you can focus on sustainable behaviors based on food choices and how and when you eat.”

The same is true for other types of resolutions, too: If you’re brand new to working out, don’t start with a grueling new routine like 75 Hard but instead, commit to 30 minutes of exercise three times a week.

If you’re trying to scale back on going out to eat, you’re probably not going to stick to a promise like “I won’t eat at restaurants at all this year.” But you may have an easier time of only going out to eat three times a month.

If you haven’t read a single book in years, you’re not likely to achieve a lofty goal of finishing 50 books this year. Five, though, is probably well within your reach.

Newsletter for Active Older Adults

How To Keep Your New Year’s Resolutions

3. Be specific

Vague goals like “exercise more,” “drink less” and “cut back on sugar” are impossible to quantify. Instead, Dr. Albers says that it’s important to set small, actionable goals that are well-defined.

“Resolutions should be concrete,” she continues. “Instead of making a broad resolution to ‘exercise more,’ make a specific goal that you want to walk for 20 minutes a day. Give yourself an achievable target.”

Have you ever heard of “SMART goals”? This acronym helps you set and achieve goals that are: Specific.

Measurable.

Attainable.

Relevant.

Time-bound.

When you’re coming up with your new year’s resolutions, set yourself up for success by choosing a SMART goal from the very start.

4. Stay flexible

There can be a downside to setting very specific goals: When you don’t hit the mark, there’s nowhere to hide, and you may end up feeling discouraged or disappointed in yourself.

But have you ever heard the phrase “Progress over perfection”? You don’t have to get it 100% right every single day. Dr. Albers encourages you to give yourself some wiggle room and be willing to adjust your goals as needed.

If, for example, you resolved to exercise for 20 minutes every day, but today happens to be the busiest, most chaotic day ever, don’t beat yourself up about it. It’s OK to do 10 or 15 minutes instead!

“Be flexible and forgiving,” Dr. Albers says. “That can help you avoid feeling frustrated later.”

Newsletter for Active Older Adults

How To Keep Your New Year’s Resolutions 5. Identify obstacles

What’s likely to get in the way of your achieving your resolution? You probably already know what your potential pain points are, whether they’re physical obstacles (not having enough time) or emotional obstacles (like fear).

Sometimes, the solutions are practical ones: If you’re trying to order takeout less often or scale back on your social media use, delete the apps from your phone. If you never want to exercise by the end of the day, start doing morning workouts. You get the gist.

But if your obstacles are of the mental and emotional variety, you may have to put in extra effort to bring a healthy mindset to your new healthy habits: If you’re prone to negative thinking, get into doing positive affirmations.

If you’re hard on yourself about perceived failures, practice selfcompassion.

If you hate that you’re not seeing results, work on dealing with perfectionism.

“Identifying your obstacles right from the start can help you plan around them and be more successful,” says Dr. Albers.

6. Get a buddy

Find a family member, friend or a professional (like a health coach) who can help keep you on track.

Why? Because one of the top predictors of success for keeping your resolution involves social support. In fact, one study found that 70% of people who sent weekly updates to an accountability partner were successful in reaching their goals, as compared to those who tried to go it alone.

You could also consider a group resolution. For example: A family that pledges to sit down together for dinner at least once a week.

“This gets everyone involved and engaged,” says Dr. Albers, “and then, you can all work together.”

7. Remind yourself

It’s easy to get distracted with life and forget about your resolution. “Our minds are busy and active,” Dr. Albers notes. “It’s easy to set a goal and forget it quickly.”

To keep your resolution fresh and at the front of your mind, implement some little tricks: Post reminders at your desk or on your bathroom mirror.

Set your phone or calendar to send push notifications reminding you of your goal.

Add your goal to your to-do lists along with your chores and errands.