Corporate Fitness and Active Aging

Grocery shopping takes time, preparation, patience, and organization. But throw kids in the buggy (or cart) with you, and usually you end up with a big old, stressful mess. Take it from a mom with three kids under the age of 5; I know firsthand that it can be done happily and without tantrums (well, for the most part). But it’s taken some practice.

Three Essential Grocery Shopping Rules

Our family’s weekly shopping trip is usually done all together on Sunday mornings, straight from church to the store. So as we stroll down the aisles with our two separate carts (because how else will we fit the kids and the food?), my husband and I are ready to take on the dreaded shopping trip by following these three essential rules for surviving grocery shopping with kids.

1. Never shop hungry. If I even think about letting my kids go into that store on an empty stomach, I might as well throw up my white flag right then and there. It’s not a good idea! In fact, it’s not good for adults to go food shopping hungry, either! Research (and, well, common sense) shows you will end up with way more food than you intended, just because your judgment is impaired by hunger pangs.
2. Be prepared. The night before or morning of, I make my meal plan for the week ahead. I decide what we are eating for every meal, taking into consideration items I have in my fridge, freezer, or pantry that need to be used up. Once the meal planning is done, my list is constructed from there. I separate my list in order of how I go through the store (my game plan, so to speak): first the produce, then the bakery, then to the deli and meats, and so on. This is obviously individual to you and your store, but if you frequent the same place each week, you catch my drift. That way each section has the items listed there I need. And it prevents me from getting to the opposite side of the store and running around like a madwoman looking for that dang ketchup I forgot!
3. Decide how your kids can help. If you have them with you, they need to feel included (suggested mostly for ages 5 and up). This is scientifically proven to prevent the dreaded boredom that can happen halfway through your trip. Think: how can they be involved? Maybe they can count the bananas. Maybe they can find the cheapest cereal. Maybe they can find the bread with the highest fiber. Of course, this kind of thing will require some patience from you, my dear, so be patient and let them have fun with this! Maybe your child could even have a shopping list, too, that is picture based. (You surely can find this on Pinterest!)

Grocery Shopping with Children Leads to Healthy Eating and Better Nutrition

Instead of hiring your standby babysitter for the weekly food trip, I say get your whole family involved in your shopping and meal preparation. If children learn from you how to shop, prepare, and enjoy healthy foods at a young age, you are instilling healthy habits that will hopefully last their lifetime. Happy shopping!

Looking to better track your dietary habits?  Check out NIFS Dietitian, Angie Mitchell's top 4 apps for better eating!  Download by clicking below! 

According to the American Medical Resource Institute, approximately 6 million people over the age of 65 are depressed. As we know, this time of year can be very difficult for some seniors since the holidays have a tendency to intensify feelings of loneliness, anxiety, and depression. Use the following tips for keeping holiday depression at bay this season.

Remain Physically Active

Mayo Clinic states that exercise can help to combat anxiety and depression by releasing “feel-good chemicals” into the brain while reducing the immune system chemicals that can worsen depression. These results boost mood through calming effects, coupled with an increase in confidence that we experience while exercising.

Keep Your Nutrition in Check

Typically, holidays are filled with family, friends, and foods that are full of sugar and high in fat, which can bring on or worsen anxiety, depression, and bad moods. (Check out this article to discover the ways sugar may be harming your mental health.) Try maintaining a blood-sugar balance, increasing omega-3s, eating a balanced diet, and getting in your vitamins to combat the blues stemming from poor dietary choices.

Get Outdoors

Speaking of vitamins, did you know that vitamin D is produced when our skin is exposed to sunlight? When the weather gets cooler and the days get shorter, we spend less time outdoors soaking in the sun, which results in a dip in vitamin D absorption. Studies suggest that low vitamin D levels are associated with depression and Seasonal Affective Disorder (SAD). Read more about SAD here.

Remain Social

Staying connected to family and friends will benefit you both emotionally and psychologically when you start to feel the holiday blues creeping up. Remember past holidays, but try starting some new traditions to find joy and balance this holiday season.

Lend a Hand

Volunteering to help the less fortunate reminds us how lucky we are while connecting us to others, keeping us mentally stimulated, and providing us with a sense of purpose!

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Help keep your residents active and engaged with others, check out our quick read for the benefits of exercise and aging well.  

The holidays are right around the corner, and the first thing that comes to mind is all that food! You don’t want to look like a Santa at the start of the New Year! Well, don’t feel guilty about consuming the goodies; just get smart! If you have an understanding of what it takes to properly fuel your body, specifically as you age, the healthy eating process doesn’t seem so daunting. Older adults have different needs, and there are some key nutrients that are really important to maintain.

Let’s get back to the word SMART. Here’s a simple way to eat healthy using this acronym for healthy eating during the holidays.

Servings

When you put food on your plate, divide that plate into four serving sections:

• The first section is whole grains (wheat bread, brown rice, fortified whole-grain cereals).
• The second section is protein (lean meats, eggs, fish, beans, cheese, tofu, peanut butter).
• The third section is vegetables (fresh, frozen, dried, low-sugar canned).
• The fourth section is fruits (fresh, frozen, dried, low-sugar canned).

This is true for every plate at every meal. Eliminate processed foods as much as possible. If you must open a package or can, be sure to check the ingredients. Examples of things to look for are words such as “whole” for grains and “low sugar” for canned fruits. Remember to also control salt intake and instead flavor your food with herbs and spices. Think of the holiday lights and create a colorful plate! The more color found in veggies and fruits, the more nutrients to fuel the body!

Maintain Important Nutrition 

Here is a list of the key nutrients (and examples of foods that provide them) an older adult needs:

• Calcium and Vitamin D (leafy greens, cheese, milk, yogurt, seafood)
• Vitamin B12 (lean meats, eggs ,fish)
• Fiber (beans, cereals, fruits and vegetables)
• Potassium (bananas, prune juice, mangos, pears)

The majority of these nutrients are found in the above foods. Supplements are also important to ensure that we obtain them, but the word is supplement, meaning “in addition to”; therefore, take supplements in addition to getting these nutrients through food.

Allow Some Fun Food

It’s fine to eat a slice of cake or have a cookie, but be mindful of how many. Remember to lower your intake of saturated fat and sugary treats that can lead to heart disease and unwanted pounds (and here are some healthful baking substitution tips). When you think of your plate, consider that 90% is the food that will provide your nutrients and 10% can be that “occasional” brownie or piece of pumpkin pie.

Reach for Water

Drink plenty of fluids! No, the holiday punch doesn’t count, so limit your alcohol intake. Drink water and realize that you can also obtain your fluids from juice, low-fat milk, and even soups.

Take the Time to Exercise

Physical activity is also important in maintaining a good digestive system, and the good fuel from food will be used to restore muscle and burn fat for weight loss.  Get your body moving after those holiday meals.

Be SMART this holiday season! Happy holiday eating!

Need help getting your eating habits on track?  Use NIFS Dietitian, Angie Mitchell to get your habit in line with personal nutrition coaching.  Click below for more information.

We see it, we eat it. Usually that’s how it goes, right? Of course we eat too much, but is it really our faults? Well, unfortunately for Americans, the portion distortion mania has gotten out of hand—and so has obesity. Over time, we’ve gotten so used to the larger portions being served at restaurants, we’ve come to think this is normal. Then of course that thinking spills over into a food addiction at home, too. More food, more food, more food. The craziness needs to stop now! (Here are some tips for portion control at home.)

Today’s Meal Portions Are Too Big

Just because it is served to you, does not mean you need to eat it all. And once and for all, there is no “clean plate club” (anymore)! We certainly should be able to enjoy our meals without guilt, but my motto is “everything in moderation.” So while I indulge in the never-ending bowl of pasta and bottomless nachos from time to time, I focus on the food and enjoy it, that’s for sure (and here are some other tips for mindful eating). But one thing I’ve mastered over time, and invite you to practice as well, is listening to my body’s cues.

Stop Eating Before You’re Stuffed

When I first do that “sigh,” that’s my sign that it is time to stop. It usually comes when the food is about halfway gone, about 15 minutes into the meal. It’s that “ahh” moment. I sit back, put the fork down, stop, and think to myself, “I’m satisfied; I will stop now.” No, I will not continue until I’m stuffed; I’ll stop when satisfied—move away from the table and move on.

Over time, I’ve learned that our bodies are pretty amazing things. They give you these signs all the time if you take the time to listen and respect it. I love healthy foods, and I love unhealthy foods, too. I eat it all, but with balance. My portions end up smaller than those of the people sitting across from me, but that’s okay. It’s not a race, after all. And I certainly don’t feel like I’m missing out.

Listen to your body! The key to weight control and healthy eating is to eat when you are hungry, stop when you are full, and enjoy all things with balance—which will mean smaller portions every time!  Healthy eating means eating less!

Have you ever wondered how you could benefit from meeting with a nutrition coach?  Click below to check out our quick read to better understand how you can benefit from a one on one session.  

As the Wellness Coordinator at NIFS, I get to meet a lot of great clients and help them attain their nutritional goals. I have noticed some common weight-loss questions that arise during the sessions. Hopefully if you have been wondering the same things, these answers will give you some more insight.

How do I gain muscle and lose fat?

The best way to lose fat is to either increase the amount of calories you burn or decrease the amount of calories you consume. As you are doing this, you also need to make sure you are doing 2 to 3 days of strength training per week to build muscle.

To decrease calories, it is important to keep track of what you are eating and see where you can decrease. This might mean decreasing the amount of coffee creamer you put in your cup of joe or swapping the potato chips at lunch for some raw veggies.

Increasing your protein intake won’t automatically increase your muscle mass. If you are strength training 2 to 3 times per week, a simple calculation to know your protein needs is to divide your body weight in half and multiply by 1.5.

Can you give me tips on how to lose weight?

The first advice I always give to anyone wanting to lose weight is to start keeping track of your food. Studies have shown you eat 40% less when you write it down! This can be done with the apps available for your phone, using a website, or just jotting it down with a pen and a piece of paper. It will allow you to see when and why you eat and also will hold you accountable for what you are eating.

The other thing that can be helpful with weight loss is to look at what you are drinking. Are you consuming empty calories from flavored coffee drinks, soda, juice drinks, or alcohol? Most people tend to eat the same amount of food no matter how many calories they consume from their beverages. So try to stick to water, low-fat milk, unsweetened tea, and 100% juices for the majority of your liquids.

How many calories do I need a day?

Every person is a different height and weight, and has varying levels of activity, so there isn’t one calorie number that works for all individuals to follow. Instead, use the simple Choose My Plate calculator that takes these factors into account to determine the proper amount you should be consuming. Not only does it give an overall number, but what is more important, it tells you how to get in that number. Recommended servings of grains, fruits, vegetables, dairy, meat and beans, and fat are given, along with some “extra” calories for those every-once-in-awhile food choices!

Personal Nutrition Coaching at NIFS

If you are interested in having your questions answered during a personal nutrition consultation, please contact me at amitchell@nifs.org or 317-274-3432, ext. 239. Click below for more information on packages and pricing.

Active Aging Week is an annual event that approaches the concept of healthy aging. This year’s theme was “Explore the Possibilities.” The active aging community and brand have set out to engage all ages in providing healthy opportunities for our senior community. The week includes numerous activities, from active aging expos, senior group fitness classes, free checkups, to hearing aid calibrations, as well as healthy food demos for our seniors. All ages are welcome to participate in the celebration of life and healthy living for our seniors.

Explore the Possibilities

When dealing with the idea of aging, we often limit ourselves to things that are deemed “safe.” We should always keep safety as the main focus, but being adventurous has no age limit. Many different activities and events have levels built in for all ages, including older adults. Hiking, biking, walks/runs, creative arts for a cause, and many more activities are okay for seniors to do at a moderate and acceptable level (consult a physician before engaging in activity).

Emily Kimball, also known as the The Aging Adventurer, does not let anything limit or get in the way of adventure. She is an outdoor enthusiast who has taken all her adventures and used them as lessons to help in everyday life. Whether it’s biking across the United States, or hiking from coast to coast in England, or hiking the entire Appalachian Trail, she believes that “aging is beautiful, so accept it and enjoy it.” Her inspiration has influenced many seniors; she is a living testament to not limiting oneself, but instead believing and loving ourselves.

How Can You Age Successfully?

Three essential steps can help you age successfully, or age the way you want to. These are the keys to active aging:

• Make healthy lifestyle choices. When making healthy lifestyle choices, exercising, eating well, and avoiding smoking are all good ways to live a longer and healthy life. Doing physical activity you enjoy for 20 to 30 minutes, 5 to 6 days a week, can increase energy and make the immune system stronger. (Ask a physician before engaging in exercise.) Eating a well-balanced diet is important for everyday activity to ensure energy and focus throughout the day. Make sure you have the proper amount of fruits, whole grains, protein, and vegetables. Avoid smoking at all costs. Because of the damaging and sometimes irreversible effects of smoking, it can be very detrimental to one’s health.
• Participate in preventive care. Staying up-to-date on immunizations and cancer screenings is very important. Make sure you are regularly taking flu shots, annual exams, and immunizations. Finding health issues early is a benefit of preventive care. Programs for health monitoring and education your health care are great ways to practice preventive measures to ensure healthy aging.
• Plan in advance. Determining how you want to age is essential. Knowing what you want to do in life and preparing for your adventures is an important process, but it can be hard to put in order. Having all business aspects organized will make your adventures a lot more enjoyable. We all want to live long lives, but plan to enjoy each age range and live life the best you can. Exploring all possibilities can be the key aspect to having a healthy, happy, and joyful life.

For more on the importance on aging well, download our quick read below!

At the end of October, we'll be setting up shop at the LeadingAge Expo in Indianapolis where we'll be working with senior living community leaders to help them understand how they can start to build more thriving, active and vibrant senior exercise programs.  

Creating successful senior living exercise programs should be complicated, but I've seen so many communities struggle to create anything beyond their typical group fitness classes and hosting some personal training in their fitness space.  At our booth, we'll be showcasing these opportunities for senior living community professionals:

• Our fabulous fitness staff will demonstrate fun group fitness toys, like the resistance chair, that they put to regular use in the communities we serve.  Attendees can watch them work, or boldly give each piece a try themselves.
• We'll have information on how NIFS supports community construction projects with fitness center design and equipment expertise.
• Data from NIFS programs will be on display and attendees can learn how to get their own exercise program outcomes that make the job of community marketing and sales staff easier.

We are also launching our brand new workshop at the Expo.  "Exercise Through the Continuums" is a one-day workshop geared for Activity Directors who are interested in improving exercise options for residents in Assisted Living and Memory Care settings. Access our "save the date" page here to find out more.

NIFS is committed to helping senior living communities turn their fitness program from vacant to vibrant and we'll have plenty of information and resources at our LeadingAge Expo booth (#1025) to help you do just that. If you're not attending the LeadingAge Annual Meeting and Expo, or you can't wait until the end of the month, click here to find out more.

Download our Ebook on how you can take your community fitness center from vacant to vibrant, click below.

It seems that running injuries are all too common. There have been many research studies done on runners and, each year, as many as 79% of runners are sidelined due to injuries. Here are 5 ways to avoid injuries when running.

1. Add Strength Training

Strong muscles, ligaments, and tendons can guard against the impact of running, lead to improved running form, and help you achieve a more consistent gait. When the body is strong, the brain is able to tell the muscles to brace for impact before your foot even hits the ground. The glutes and the core contract, in order to, steady the pelvis and the leg. The foot and ankle muscles are activated, providing a solid foundation for your heel strike. Many runners lack strength in at least one muscle group. When one stabilizer muscle is weak, the other muscles make accommodations for the weakness and therefore can become overworked. This can create a “domino effect” in the body and cause an injury or injuries.

2. Always Warm-Up AND Cool Down

A warm-up prepares the body for exercise, by increasing the heart rate and blood flow to the muscles. Then, just as the warm-up prepares the body, the cool down brings it back to its normal state. The time spent warming up and cooling down helps prevent muscle soreness and aids in recovery, both of which will help prepare the body for your next run.

3. Use Correct Form

There are many disagreements amongst runners about what defines correct running form. Just as baseball players swing a bat, or a guitarist plays a guitar, there may be some variance in form from runner to runner. But, there is some common ground, and most can agree that certain components of form, such as, good posture and proper stride, can help prevent injury. For proper posture: Be sure to keep the upper torso straight and the head directly over the shoulders. DO NOT arch the lower back. For proper stride: Avoid over-striding, which is when the foot lands well ahead of the knee. Overstriding can put extra wear and tear on the muscles and joints. Try to focus on where your foot is landing and place it close to the body. Instead of reaching with the foot, try to drive forward with the knee.

4. Wear Proper Footwear

Shoes can alter your running form and have an impact on the amount of force that is applied to the joints with each step. Professional running stores may be a good place to start when trying to find the right shoe for you, but the best indication is how the shoe feels. If it doesn’t feel good, then it’s putting stress somewhere. If you experience aches and pains after a run, it may be a good indication that you’re not in the right shoe. You may need to try a few pairs before you find the right shoe for you. Also, be sure to change your shoes often. Running shoe should be replaced every 350-450 miles.

5. Avoid the terrible "too's"

Don't do too much, too soon, too often, too fast, too hard, with too little rest.  Listen to your body and ease into it and rest when needed.

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As we age, we get this notion that we no longer need to exercise, or as the common adage says, “I’m too old.” To put it bluntly, you are never too old to exercise or be active. No matter your condition, one of the best things you can do is to get up and move. Years of research has shown that exercising has tremendous health benefits, no matter what your age is! Exercising has shown to improve balance and coordination, prevent bone loss, increase strength, improve cognitive function, and decrease chronic illnesses such as diabetes. With this in mind, here are few senior wellness myths that older adults believe when it comes to exercising.

What is the point of exercising when decline in old age is inescapable?

Aging does not mean decline; it means another chapter in life with new challenges to overcome. There are numerous stories of older adults becoming marathon runners like Ed Whitlock, who ran marathons well into his 80s. While running a marathon may not be your goal, it does show you that age does not matter. The delusion is that aging means weakness and/or fatigue, but in reality it’s a sign of inactivity. More importantly, exercising and staying active can help you maintain your independence and your lifestyle.

At my age, is exercise really safe for me?

Yes, exercise is safe for you. Again it’s one of the best things you can do for yourself. Moreover, studies have shown that individuals who exercise on a regular basis are less likely to fall. In part this is because exercising improves strength, flexibility, and coordination. Two of the better exercises that target flexibility and coordination are tai chi and yoga. Additionally, exercising frequently will increase bone density and decrease the likelihood of osteoporosis. 

I have a chronic disease, so I shouldn’t exercise.

Many older adults suffer from arthritis, diabetes, heart disease, and many other chronic conditions. And because of it, older adults believe that they can no longer exercise. In fact, the opposite is true. Exercising and being physically active is the best thing to do. For example, if you have arthritis, exercising will help improve your range of motion and decrease the pain caused by arthritis, which will lead to increased energy levels and improved sleep. Additionally, if you happen to have arthritis, here are a few tips to get started before exercising:

• Apply heat: This will help the blood flow and relax the muscles around the affected area.
• Move gently: Move slowly to warm up the joints. You may want to do this between 5 and 10 minutes before moving on to strength and aerobic activities.
• Ice: After performing your exercises, apply ice as needed to help prevent joint swelling.

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If you are just starting out with senior fitness, make sure not to overdo it. It’s alright to start off slowly and to work your way up in intensity, especially if you have not been exercising for a few years or decades. The goal is to get moving and to create a habit that becomes a lifestyle. Also expect to experience soreness after beginning a program. However if you experience pain, you may have exercised too hard and will want to tone it down. 

See how we keep our residents coming back to the fitness center with our unique programing.  Click below for ideas to improve your programs.

Group exercise classes are one of the top activities in senior living communities nowadays. With the increasing number of activities provided on community calendars, having a good group exercise program significantly impacts the overall resident well-being as they participate in their daily activities.

The initial spark of having a new group fitness class promotes a tremendous buzz throughout the community, and the new activity on the calendar generates a lot of popularity. Participation is high, and residents look forward to this new class to see what’s in store for them at the next session. A month or so down the road, however, you may notice that the residents who were highly motivated to attend a particular exercise class have begun to feel less interested in the routine, potentially causing a decrease in participation.

When people are acclimated to an established exercise routine, there may come a point where they feel tired of doing the same exercises over and over again, or don’t feel challenged enough in the journey to an improved quality of life. If you begin to notice these things in your exercise programs, it might be time to make some minor adjustments. However, that doesn’t mean that you have to turn your group exercise program on its head and start from scratch.  Spice up group fitness routines for seniors and keep them interested.

As an exercise instructor who thinks about these things on a daily basis, one of my primary goals is to encourage participation in our group exercise classes on a regular basis, regardless of their skill level. I actively think of different ways of keeping residents enthusiastic about our classes, while still maintaining their overall purpose. While residents want to exercise safely, they also want to be appropriately challenged so that they don’t lose the benefit of maintaining an active lifestyle.

Following are three different strategies that I have used in the past to keep residents interested in classes.

Mixing Up the Exercises in Your Routines

Adding different exercises into your routines will help keep your residents interested, and can increase cognition as they perform exercises that focus on balance and hand-eye coordination. A good way to map this out is to try one new exercise per class, and see how your residents respond to it. If they find enjoyment in the sequence, you are on the right track! Varying your group exercise sequences every month or two can go a long way in maintaining resident interest.

Another effective strategy that helps in mixing up your routines is to have two or three different formats for one particular class, and to rotate through those formats. I have always found that having a couple routines that I could rotate through on a weekly or monthly basis keeps people more engaged.

Incorporate Music into Your Classes

Whether it’s a choreographed mix-tape that has a variety of upbeat songs for low-impact aerobic routines, or a Big Band CD that is used simply as a background filler for the class, you will notice an immediate increase in residents’ mood in the class, and in some cases they might even get into the groove as the music is playing in class. Having a mixture of upbeat tunes along with songs requested by your residents will keep the excitement going in class. Music can also serve as a motivational factor for residents when they are participating in classes, because exercising to music can have psychological benefits that include improved cognition, reduced anxiety, and many more.

Interactive Exercises

Most people think of group exercise as performing certain routines in a repetitive motion for a certain amount of weight, repetitions, and sets. While in certain class formats that may work, it does not always have to be that way. For most of my exercise classes, I mainly focus on exercises that mirror our activities of daily living (ADLs), and also include sequences that incorporate the mind/body connection. The National Institute for Health (NIH) has an extensive list of various exercises that are both interactive, and ways to focus the class on functionality. Nontraditional balance exercises such as ankle spelling and ball tosses will keep your members guessing both physically and cognitively.

Make sure to use these strategies to spice up your senior living community exercise classes! Keep an open mind when trying out new things in your classes; see what works, and spice things up! 

Start with evaluating your balance classes and maximize your Balance Program by downloading our whitepaper!