Chris Crowley, New York Times' Bestselling Author

Five years ago, New Yorker Chris Crowley, 70, a retired Wall Street lawyer, went for his annual check-up with a new doctor, Harry S. Lodge, MD, 47, an internist and professor at Columbia University’s College of Physician and Surgeons. The physician told Crowley he could either be “on the slow, stead curve from fifty to death, or be younger next year and for many years to come in all the ways that matter.”

“What do I have to do?” Crowley asked his new doctor. At that meeting, the two men forged a friendship and a bond, and went on to co-author two best-selling books (one for men and one for women) on how to make aging well the most important job of your life.

Their book, “Younger Next Year for Women: Live Strong, Fit, and Sexy – Until You’re 80 and Beyond,” describes ways to change how you age, with methods backed by science. Dr. Lodge provides the scientific background while Crowley lends a hilarious slant and interpretation. The book will show you how to avoid 70% of the normal problems of aging and eliminate 50% of illness and injury. The key is found in Harry’s Rules, a program of exercise, diet, and maintaining emotional connections.

Can we really hold age at bay as these authors promise? We asked Crowley, now 75, to help us understand the years after menopause when women typically experience increases in bone loss, acceleration in heart disease, cancer, arthritis, fatigue and depression. Lodge and Crowley have a practical plan to make the next third of your life – think 30+ years – some of your best. “Our body holds the remarkable ability to repair and renovate itself, provided we help it,” Crowley said.

What made you write a book for women? How is it different than the book you wrote for men? 

The publisher suggested it and said women are generally more interested in reading about health. We found that women age and resist aging exactly the same way that men do – the rules in the first book apply equally to women, but women come at aging in a very different way. Women are much more optimistic about aging, they are not as scared, and they age a bit more gracefully.

Did you come across any surprises in writing this book?

In doing research for the book and spending time with women over 50, I found a surprisingly broad surge of optimism in women in their 50s and 60s – they have spent so many years being good, looking after their kids, and taking care of ‘Old Fred,’ and at this point they say ‘Hey, what about me? This is my turn and my time to shine.’ We found that men get a little scared in their 50’s and 60’s whereas women are optimistic.

What is the typical process of aging and how can I change it?

The typical process of aging in this country is the steady downward curve from 50 to the day you die – every year, you are a little fatter, a little slower, a little less fun. But we want to show you how to flatten out that curve. If you do a few key things, you can be about the same or better than when you were 45 or 50, and these things can make life even better till you are 80 and beyond. The fundamental key is relentless, serious exercise six days a week – four days of aerobic exercise and two days of strength training.

What is the most important thing to do to become, functionally, younger next year?

Exercise is the silver bullet – we just can’t emphasize that enough. Exercise, exercise, exercise – it is a miracle! Listen to these two things: You can avoid 70% of aging until the very end just by doing serious exercise. You can completely avoid 50% of all serious illness – heart attacks, adult on-set diabetes, lots of cancers, Alzheimer’s, – by doing serious aerobic exercise, 45 minutes a day, four days a week. It is a miracle!

What do you say to someone who says, ‘I have never worked out, so is there hope for me too?’

Absolutely! When you think of those numbers I gave you, it’s just nuts not to do something in terms of exercise. We were designed in the evolutionary crucible of survival as athletes. We are all designed to move. Just start going to a gym, do classes, fast walk. Start to do something today and do it for the rest of your life.

In the book you say ‘learn to eat rationally.’ What does that mean

Quit eating crap! I am working on a new book and one of my new rules in the book is: ‘Never eat anything that comes to you through a car window.’ We just eat mountains of crap in this county. At least 50% of our diet should be plant based. I am sure you have read The Omnivore’s Dilemma by Michael Pollan, which says that we are all being hosed down with corn byproducts and fructose. There is a prevalence of corn in the American diet and it is not good for us. We are being force-fed all this junk that is so toxic.

You use yourself as an example in the books. Can you tell us about your typical day of living by the ‘Younger Next Year’ rules? Do you ever have a glass of wine with dinner? Is diet coke ever allowed?

Chris with wife Hilary in Colorado

I am an old person and we old people tend to wake up early. I am a pretty good kid about the exercise. I exercise almost every day of the week. In the Berkshires, we have a gym in an old barn in the back that I frequent.

If the weather is borderline OK, I hop on my bike and ride 19 miles in the hills. I ski a lot. My wife and I are both retired, so we are going on a six-week ski vacation in Colorado.

Does your wife Hilary follow the rules?

She is pretty good. We work out together a lot. We work at about the same pace with about the same level of interest. She does a lot of yoga, which I don’t enjoy, but otherwise we ski, bike and take classes together.

What has it been like to go from being a retired guy to becoming a best-selling author?

Wonderful – I think everybody should do it! I am doing a lot of writing now and giving speeches. First of all – who knew? We thought the first book would do well, but who knew that five years later, we could sell 8,000 copies in January, 2010. It has been an amazing journey. We get oodles of lovely letters from readers saying ‘Hey, you changed my life,’ or ‘Hey, I lost 40 pounds after reading the book.’

After I met Harry, I went from being a weekend exercise guy, to being a six- day-a -week exercise guy, and that essentially changed my life. Just last week my wife and I went to a fancy party in New York at a nice club to celebrate a 70^th birthday. I looked around and so many of these folks who were my age were taking these little, short, timid steps….there were some with canes. I thought, ‘Gee whiz, you guys are not paying attention! And these were able people too. They didn’t look like they were having any fun either. And I said, ‘The hell with that, I am going to keep moving in a big way.’ My advice to you is: make sure you are having fun, stay involved and connected, and keep moving.

Trail Mix

Yes, trail mix is full of dried fruit, nuts, and seeds which give us lots of fiber and heart-healthy fat…plus, it tastes good too.  So, what’s the problem?  Let’s break it down:

Dried fruit – like all fruit, it’s loaded with fiber, vitamins, and minerals.  But during the dehydration process, all of the moisture is taken out of the fruit leaving it smaller and much more concentrated in sugar.  Thus, a small amount packs a stronger calorie punch.  It’s still healthy and nutritious…just be aware of the serving size!

Nuts and seeds – full of fiber and heart-healthy fat, so definitely a healthy snacking choice.  But even heart-healthy fat is high in calories, so serving size is something to pay attention to here as well.

Yummy extras – rarely is trail mix devoid of a sweet extra, something like coconut, chocolate chips, or M&Ms.  These treats add flavor but also sugar and calories.

While it is nutritious, a little bit of trail mix goes a long way: ½ cup = 350 calories.  That’s more than a hot fudge sundae! 

Better Alternative: You can still eat trail mix, just watch the serving size: limit yourself to ¼ cup per serving.  Pre-portion out your serving and put the rest away to avoid over-eating.

Low-Fat Milk

Milk definitely does a body good – it’s full of calcium, vitamin D, and protein.  But what about the fat?  You probably already know that drinking whole milk is not the best move for your waistline, but you may not realize how close 2% milk is to whole milk. 

Consider this:

   Whole milk = 150 calories

   2% reduced fat milk = 120 calories

   1% reduced fat milk = 100 calories

   Fat-free skim milk = 80 calories

     (serving size: 1 cup)

Better Alternative:  Switch from reduced-fat milk to fat-free milk and save a bundle of calories while still getting all of the nutrients!

Granola

Full of whole grains, dried fruit, and nuts – so lots of fiber and nutrients are found here too.  But…there’s lots of added sugar as well.  Because granola is sold in cereal boxes, we tend to equate it with other types of cereal and we usually pour the same size serving into our bowls.  Big mistake.  A standard serving size for cereal is 1 cup.  Pour 1 cup of Cheerios into your breakfast bowl and you’ll get 103 calories.  For the same amount of granola, you’ll get closer to 400 calories! 

Better Alternative: Go ahead and eat granola, just make sure you watch the serving size.  Try adding ¼ cup to a parfait with yogurt and fresh fruit.  Or fill your cereal bowl with fruit before topping it off with granola instead of the other way around.  Other smart breakfast choices include whole-grain, low-sugar cereals and oatmeal.

100-calorie Snack Packs

They’re advertised as being a healthy snack choice, but are they actually good for you?  That’s the question you should be asking yourself.  These calorie-controlled snack packs may help to minimize over-eating, but they don’t provide much in the way of nutrients.  They usually come in the form of chips, cookies, or crackers and contain little to no fiber, vitamins, or minerals.  This means that while these snacks are only 100 calories, they’re empty calories! 

Healthier Alternative:  Try a container of yogurt, an apple with 1 tbsp of peanut butter, a small handful of nuts, or some whole-grain crackers with hummus.  For 100 calories, these snacks are all more filling and more nutritious.

Exotic Fruit Juices 

With fruits like acai, mangosteen, or pomegranate, these juices sound tasty and healthy.  Their labels tell us that they’re high in antioxidants and pack more punch than our average fruits and vegetables.  But the truth is that while these exotic fruits are very nutritious on their own, that doesn’t necessarily translate into high-quality juices.  Many of these juices are little more than sugar water with a little fruit added in.  To make an educated decision, read the ingredient list before buying and be on the lookout for ingredients such as high fructose corn syrup, agave nectar, sugar, and evaporated cane juice. 

It is also important to keep in mind that these healthy fruits are not superior to our standard fruits and vegetables that are found closer to home.  They have different nutrient profiles, not better nutrient profiles. 

Better Alternative: Save the money you’d spend on expensive fruit juices and make sure that your diet contains a wide variety of fruits and vegetables instead.  When buying juice, look for juices made with 100% fruit juice…one serving of these juices counts as one serving of fruit. 

Adult Cereals

In the grocery store, you deliberately though wistfully bypass the colorful, sugary “kid” cereals in favor of the more mature and nutritious adult varieties, but are you really doing yourself any favors?  Not necessarily.  Despite what manufacturers would have us believe, many of the cereals marketed towards adults contain as much sugar or more than the popular “kid” cereals on the market today. 

Better Alternative:  Don’t throw your hands up in the air and rush back to “kid” cereals out of frustration!  Just take the time to read the food labels and look for cereals that contain less than 10g sugar per serving and are made from whole grains such as corn, oats, or bran.  Add fresh fruit to your cereal bowl and eat with confidence.

Turkey Burgers

You think these are better for you than the typical beef variety, but the truth is that ground turkey often times contains the skin and fat of the bird, so it’s not necessarily any better for you than your typical hamburger. 

Better Alternative:  When shopping for ground turkey, opt for ground turkey breast and always inquire if the skin was removed prior to processing.  When you crave beef, reach for the leanest cuts available such as ground sirloin or 95% lean ground beef.

Don’t Let Yourself Be Fooled By Foods! 

In order to sell their product, advertisers will use words and phrases that grab your attention and appeal to your desires.  At times, these messages can be deceptive and misleading.  One of the best things you can do to avoid these types of mistakes is to read the food label and ingredient list on products before you buy.  Knowing what’s in the food that you’re buying can help you make educated decisions.

“Whoa there…I’ve already got enough on my plate.  I don’t have time to make more changes that don’t directly benefit me!” –says the casual reader.

I hear you.  But this is where you’ll want to listen up and take notes: Greening your diet does more than just help the environment, it helps YOU too!  By trying the following tips, you’ll create less waste, lose a few inches off of your waist, and save some of your hard-earned dollars all at the same time!  Since when did sustainable living ever sound so fun?

Limit Your Intake of Red Meat

Red meat isn’t so great for you and it isn’t so great for the environment either.  Beef can contain high amounts of saturated fat, cholesterol, and calories which, when consumed in excess, can contribute to heart disease and obesity. Dietitians recommend that red meat intake be limited to no more than twice per week.

On the environmental front, it’s been estimated that the livestock sector accounts for 18% of global greenhouse gas emissions and cattle is the biggest contributor.  The carbon footprint of 1 kg of beef is four times higher than that of pork and more than 10 times higher than a single kilogram of poultry.  The reason for this huge difference is that cattle eat a lot of food and produce a lot of methane gas (aka they pass a lot of gas!).  I know this may sound funny, but I’m being serious here…the high demand for beef in our culture has led to a huge population of cattle that are bred to satisfy our hunger and their methane gas emissions are a huge contributor to our greenhouse gas emissions.  Cutting down on your intake of beef could cut as much carbon as leaving your car at home a few days a week.

Be a Vegetarian for a Day

While the carbon footprint of cattle is highest, the carbon footprint of all animal products is higher than their vegetarian counterparts.  Animal products are excellent sources of protein, but they aren’t the only way to get protein in your diet.  Beans, nuts, seeds, tofu, and whole grains are some of the many vegetarian sources of protein.  These are also important parts of a healthy diet that is low in fat, cholesterol, and calories, and high in vitamins, minerals, and antioxidants.  There are no disadvantages to foregoing meat on a regular basis and there are tons of advantages to squeezing more fruits, veggies, and whole grains into your diet, so try passing on the animal products for at least one day a week.  You’ll be doing yourself and the environment a favor!

Try Some of the Local Cuisine

Foods with the smallest carbon footprints of all usually come from places close to where you live.  These foods haven’t had to travel very far to get from the field to your plate.  Locally grown food is usually better for you because it’s fresher too!  Consider a tomato picked from a farm in your town versus a tomato grown in Chile.  The locally grown tomato can be picked at its peak of ripeness and appear on your plate in as little as one day whereas the Chilean tomato must be picked weeks earlier and has to travel on a refrigerated plane, train, or automobile before it can get to you.  The nutrient level of a freshly picked tomato is also much higher than that of a weeks-old tomato that was picked prior to ripening.  And don’t even ask me which one tastes better!

Farmers’ markets are becoming increasingly common these days and, unless you have your own garden, they are the best option for finding locally grown food at reasonable prices.  You’re also supporting your local economy and you’re able to get to know the people who grew your food, so it’s a win-win for everyone.  If you want to take it one step further, try planting your own garden or even a few pots on the porch.  Canning and freezing the fall’s harvest can help to stretch your locally grown food into the winter months when fresh produce is out of season.

Pass on the Processed Food

The carbon footprint of processed foods is quite high because each individual ingredient must be transported to the factory where the processing takes place. Once there the product itself needs to be produced and packaged, then the final product must be transported to the store where you buy it.  This whole process is very energy driven.  In addition, processed foods are often full of sugar, sodium, fat, additives, and preservatives…not the ingredients we should be aiming to put in our bodies on a regular basis.  A better choice for you and the environment would be to opt for whole foods that have been minimally processed such as fruits, vegetables, and whole grains.  Passing on processed foods more often will do your pocketbook a favor too as they tend to be more expensive than fresh foods.

Opt for Organically Grown Goods

Organically grown foods have been grown without the use of synthetic pesticides, chemical fertilizers, or genetically engineered ingredients. This is good news for us since we don’t really want to load our bodies up with foreign chemicals that we aren’t designed to process.  The build up of these chemicals in our bodies has been associated with an increased risk of various cancers, birth defects, nerve damage, and other health problems.  While there are many experts who claim that the levels found in our foods are safe, there are others who cite scientific evidence suggesting otherwise.  There are still a lot of questions out there about the safety of synthetic pesticides and fertilizers, but there are no questions about the safety of organically grown foods.  Thus, whenever possible, I recommend opting for organic.

Another plus in the organic column is that, when tested, many organically grown foods are shown to have higher nutrient profiles than their conventionally grown counterparts.

Organic farming practices promote soil fertility, minimize soil erosion, encourage water conservation, and reduce pollution.  Not only do they produce a healthier product for you, but they help to maintain a healthier Earth too!

Eat In

This tip is guaranteed to save you money since eating in almost always costs less than buying ready-made food outside your home.  Use your kitchen and your Energy Star rated appliances to produce healthy meals that don’t require a pizza delivery man or a trip to the drive-through.  Take this one step further and pack your own lunch, make your own coffee, and bring your own water.  You’ll be cutting down on waste by using your own reusable lunch box and Tupperware containers, your own coffee mug, and your own reusable water bottle.  You’ll also have better control over your diet which is always associated with a trimmer waistline!

Waste Not, Want Not

You’ve probably heard your mother or grandmother utter this phrase before, but have you ever really thought about what it means?  As defined by The American Heritage New Dictionary: “If we don’t waste what we have, we’ll still have it in the future and will not lack it”. When considering our relationship with the environment this phrase takes on new meaning.  If we all try to waste a little less now, maybe one day we (or our future generations) won’t lack basic necessities such as good food and clean water.  By living mindfully now, we’ll treat our Earth better and ourselves healthier.  Go green, save green, and get lean!

The Muscles of the Core

While many of us associate the core with the abdominal muscles alone, it’s actually a complex system of muscles located in the trunk and hips that assist us in practically all movement, from lifting a heavy object to jogging in a straight line on the treadmill. These include muscles in the hip and pelvis like the pubococcygeus (PC or pelvic-floor) muscle, which contracts to control urine flow, as well as the glute medius and minimus, which stabilize the pelvis while walking or jogging and while standing on one foot.

The muscles of the low back are also included in the core musculature; the erector spinae is the best known and is responsible for extending the back, and though it can become very tight is often a weak muscle group. Another back muscle involved in core movement is the multifidus, a deep vertical muscle which stabilizes the vertebrae and helps absorb impact, reducing joint degeneration in the spine. Also of importance is the quadratus lumborum (QL), which is found on either side of the low back and flexes the spine laterally (side-bending); it’s often forced to pick up the slack from weak erector spinae muscles during back extension.

The remaining muscles of the core include the four abdominal muscle groups: the rectus abdominus (or “six-pack”), the external obliques, the internal obliques, and the transverse abdominus. The rectus abdominus flexes the spine forward and is the primary muscle group used to perform crunches. The external obliques, the diagonal muscles to either side of the six-pack, rotate the spine and are used during twisting movements.

Beneath the external obliques lie the internal obliques, which assist in spinal rotation as well as stabilize the core during abdominal exercises; they also function antagonistically to the diaphragm to help us breathe properly. (The diaphragm, while not technically an abdominal muscle, is also considered a core muscle; it contracts to enlarge the thoracic cavity, allowing us to take deep breaths.) Finally, the deepest layer of abdominal muscle is the transverse abdominus. The transverse abdominus draws in the abdominal wall to compress the ribs and stabilize the thoracic spine and pelvis. This muscle helps prevent injury during heavy lifting movements.

Why We Need Core Strength

As we age, the core muscles along with the rest of our muscle groups begin to decrease in mass. Subsequently we lose strength, gain body fat, and develop muscular and postural imbalances. While most of these changes happen over years, postural imbalances can appear relatively quickly and become quite pronounced, especially among women who are sedentary, such as those who sit hunched over a desk all day.  The combination of gravitational forces compressing the spine coupled with weakened postural muscles can result in noticeable changes in alignment, such as a forward head position, rounded shoulders, and a curved upper back.

Training the muscles of the core that are involved in maintaining proper alignment can help resolve these postural issues. Strengthening the muscles of the low back is a good start—exercises like back extensions can help address weak erector spinae muscles, and sitting atop a stability ball can help train the multifidus and transverse abdominus, both of which are heavily involved in maintaining upright posture. Similarly, exercises like the plank hold (see below) recruit the abdominal, back, and hip muscles and teaches them to work together to support the spine in a straight line.

A related issue stemming from core muscle weakness is pain, particularly back, neck, and hip pain (all commonly reported among sedentary populations in the U.S.). In the absence of an injury, most pain in this region is caused by muscle imbalances, imbalances that pull the body out of alignment and force stronger muscle groups to compensate for weaker ones. The good news is that these imbalances are easily (and inexpensively) fixed with core exercise.

By stretching tight muscles and strengthening weak ones, like the abdominals, upper back, low back, and glutes, the muscles will return to their proper lengths. When this happens, regular alignment can resume and pain generally disappears. For example, weak glutes paired with tight hip flexors can cause the pelvis to tilt anteriorly (imagine the back arching slightly and butt sticking out). This places upward pressure on low back muscles, making them tight and painful. Strengthening the glutes and stretching the hip flexors, therefore, can help resolve this imbalance.

A final benefit of core training is that having a strong core makes all demands on the body—whether from exercise or everyday activities like lugging groceries or gardening—easier to handle. When we lift heavy objects, brace ourselves to absorb impact, or are forced to keep our balance, it’s our core muscles that carry the load, draw in to protect us from injury, and prevent us from tipping over. So it only makes sense to keep these muscles working at full strength.

By following the exercises below (which can easily be paired off and distributed among three separate workouts) you’ll be better prepared for all the jobs the core muscles perform: drawing in for good posture and heavy lifting, stabilizing for balance and coordination, and strengthening and stretching for improved alignment. Perform two sets each of these core moves (choose a minimum of two exercises per workout session) three times a week in addition to full-body strength training, cardio, and stretching for optimum results.

Recommended Core Exercises

Opposite-Arm-and-Leg Reach: Get down on all fours with knees directly under hips and hands directly under shoulders. Draw in transverse abdominus muscle (pull belly button toward spine) to keep torso stationary. Slowly reach left arm straight in front of you while simultaneously extending right leg straight behind you (limbs should be parallel to floor). Do not rock side to side or allow low back to dip. Pause at the top, then return to starting position and repeat on other side. Do 8-10 reps each side.

Plank hold/Side plank: Lie face-down on the floor with legs straight and elbows propped directly under shoulders. Lift your weight onto elbows and toes so that your body forms a straight line and is held off the floor. Making sure to keep abs and glutes pulled in, hold this position as long as you can (ideally 30+ seconds). For the side plank, roll onto your side with one elbow propped under shoulder and lift hips off floor so that body forms a straight line; hold as long as you can and repeat on other side.

Stability Ball Crunches: Lie on your back on a stability ball with hips slightly lower than shoulders. Your tailbone should be in contact with the ball and knees bent 90 degrees with feet planted on floor. Place hands behind your head with elbows wide, look straight up at ceiling, and slowly curl shoulder blades off the ball without pulling forward on head or neck. Ball should not move. Exhale as you lift; then inhale and lower until your abs stretch slightly. Perform 15 reps.

Stability Ball Low Back Extensions: Lie face down on a stability ball so that torso is parallel to the floor, chest is just past the front of the ball, and knees are slightly bent (you may want to place feet against a wall). Place hands lightly behind your head just as you would for a crunch. Keeping knees bent and ball stationary, slowly extend the spine so that chest lifts a few inches off the ball (draw abs in to avoid hyperextending). Lower back down and repeat for 10-15 reps.

Supine Knee Twists: Lie on your back on the floor with knees positioned directly above hips so that hips and knees are bent 90 degrees, and spread your arms straight out to either side. Keeping both shoulder blades on the floor, inhale and slowly rotate hips to the right, dropping your knees as far as you can toward the ground. Exhale and slowly bring knees back up; repeat on the left side. Do 8-10 reps each direction.

Heel Touchdowns: Lie on your back with your arms at your sides and your legs lifted above your hips, knees bent 90 degrees. Keep your abs drawn in to maintain contact between your low back and the floor at all times. One at a time, lower your leg from the hip joint, keeping your knee bent, until your heel touches the floor, then exhale and lift your leg back up using your abdominal muscles. Repeat on the other leg, alternating for 10 reps each side.

The Function of Fat

Dietary fat, found in plant and animal foods, is made up of chains of fatty acids attached to glycerol. The most energy-dense of the macronutrients, fat supplies 9 calories per gram (in contrast to 4 calories per gram for protein and carbohydrates). This is why even healthy foods high in fat, like olive oil or almonds, are often high in calories.

Though this energy density can make for a substantial calorie count, the nutritional benefits of fat can’t be measured. First, without dietary fat the fat-soluble vitamins A, D, E, and K couldn’t be absorbed in our intestines, and we need these micronutrients for everything from maintaining bone health to fighting disease.  Second, fat in the diet supplies our bodies with essential fatty acids like omega-3s that are known to reduce inflammation and therefore are key to preventing cardiovascular, neurological, and joint ailments.

Stored body fat, or adipose tissue, though not necessarily a consequence of fat consumption, also performs a number of important roles in the body. First, fat tissue is essential to fighting off disease. According to a 2004 Purdue University study, fat cells, or adipocytes, will manufacture hormone-like proteins in response to infections that help the immune system fight back. Second, body fat aids in the dilution of toxins in the bloodstream by temporarily storing these substances until the body can effectively remove them, either through metabolic processes or waste removal (excretion, urination).

Third, adipose tissue helps us to maintain body temperature, and it cushions, insulates, and protects our internal organs. Finally, stored body fat is the body’s back-up energy source. Once our primary energy source, stored glucose or glycogen, is exhausted, fat cells are broken down into their basic components of fatty acids and glycerol, and the glycerol is subsequently broken down by the liver into glucose for use as energy. It’s actually considered healthy, therefore, to carry small amounts of stored body fat.

Types of Dietary Fat

There are four types of fat found in the foods we eat: saturated fats, trans fats, monounsaturated fats, and polyunsaturated fats.

Saturated fats, found in animal products like meat, cheese, eggs, and butter as well as in palm oils like coconut oil, are known to elevate LDL (“bad”) and total cholesterol levels and therefore have been linked to coronary heart disease and stroke. While more recent studies have challenged this assumption, stating that the ratio of unsaturated fats to saturated fats is more indicative of disease risk than the consumption of any one kind of fat (and that trans fats are in fact  much more dangerous than saturated fats), it’s still a good idea to limit saturated fat intake. Aim for lean meats like poultry and lean cuts of beef and pork, and choose low-fat dairy wherever possible.

Trans fats have recently stepped into the limelight as the fat to avoid. Also known as “partially hydrogenated” oils, trans fats are unsaturated fats that have been saturated with hydrogen. Unsaturated fats in their natural state are quick to become rancid, so hydrogen is added to stabilize the molecules and extend shelf life in baked goods and other processed foods. Because these fats are not naturally occurring, they are not essential to the human diet and in fact have been found to not only raise LDL cholesterol levels but lower HDL (“good”) cholesterol levels. As such they should be avoided completely.

The unsaturated fats, considered the “good fats,” contain hydrogen-eliminating double bonds in their fatty-acid chains (saturated fats lack these double bonds and therefore their molecules become “saturated” with hydrogen atoms). They have been linked to everything from lowering heart-disease risk to reducing belly fat. The two kinds are monounsaturated and polyunsaturated. Monounsaturated fats, found in foods like vegetable oils, avocados, and nuts and seeds, help reduce LDL cholesterol levels and the risk of heart attack and stroke. They also aid in cell growth and development and provide antioxidants like Vitamin E.

Polyunsaturated fats, found in vegetable oils, fatty fish like salmon, and some nuts and seeds, also help lower cholesterol levels. Most importantly, they supply the essential omega-3 and omega-6 fatty acids—omega-3s from fish and flaxseed oils as well as walnuts and olive oil; omega-6s from other seed oils like corn, sunflower, and soybean. And while these nutrients are indeed essential, as the body can’t produce them on its own, emerging research indicates that like the ratio of unsaturated to saturated fats we consume, the ratio of omega-3s to omega-6s may be of utmost importance to our health.

According to Michael Pollan in In Defense of Food, Americans currently eat a 1:10 ratio of omega-3s to omega-6s when it should be closer to 1:3. In studies of populations with diets high in omega-3s relative to omega-6s, such as the Japanese and Greenland Eskimos (both of which eat of lot of fish), the rates of heart disease, stroke, and general mortality are significantly lower than ours. This may be because of the opposite physiological functions of these nutrients: omega-3s reduce inflammation, aid circulation, and promote healthy cell structure, while omega-6s are linked to increased inflammation, blood clotting, and the rigidity of cell walls as well as fat storage. As such, eating a diet higher in omega-3s and lower in omega-6s than we presently do is recommended.

Best Sources of Healthy Fats

The consumption of healthy fats is essential to anyone looking to improve cardiovascular, neurological, and joint health as well as reduce her risk of heart disease, stroke, and cancer. But there’s a bonus: thanks to various research suggesting a link between inflammation in the body and weight gain, a diet rich in unsaturated fats, particularly foods containing omega-3s, is recommended to those wishing to lose weight.

Listed are the best sources of mono and polyunsaturated fats. To reap the benefits of a diet rich in these nutrients, up to 30 percent of daily calories (600 calories based on a 2,000-calorie diet, or about 67 grams) should come from the following:

• Coldwater fish like salmon, mackerel, sardines, and anchovies
• Vegetable oils like olive, canola, flaxseed, and safflower
• Nuts like walnuts, peanuts, and almonds
• Seeds like pumpkin and sunflower
• Fatty tree fruits like olives and avocados
• Nut-based spreads like peanut butter
• Supplements like fish oil or flaxseed oil capsules

Note: this 30 percent allowance can include small quantities of saturated fats from foods like lean meats, eggs, and low-fat dairy. According to 2006 recommendations by the American Heart Association, up to 7 percent of total calories (140 calories based on a 2,000-calorie diet, or less than 16 grams) can come from saturated fats.

Richard E. Collins, MD; The Cooking Cardiologist®

South Denver Cardiology Associates

303-74-HEART

Tagine Lemon Chicken

Tagine, also spelled Tajine, refers to both a vessel and the type of stew that it creates. This cooking method is from North Africa and is truly Moroccan style cooking. The vessel shape is for conserving moisture and intensifying flavor. Steam condenses on the walls of the tagine and returns moisture droplets (flavor pearls) back down into the stew. To cook this chicken dish, a tagine is not entirely necessary. A Dutch oven or stock pot will work well. Even a crock-pot will do nicely too. The secret is low heat and prolonged cooking…a very healthy method of insuring tender meats and low fat with spectacular flavor. These spices are loaded with healthy anti-oxidants and anti-inflammatory spices. Enjoy!

[4 Servings]

•  2 chicken breasts, skinned and halved, approximately 4-5 ounces each
• 4 T Enova oil or Tea oil
• ¼ t black pepper
• 1 t ground fresh ginger
• ½ t sweet paprika
• 1 pinch of saffron
• 1 t cumin
• 1 t turmeric
• ¼ t cinnamon, fresh ground is the best
• 2 bay leaves
• 2 small yellow onions, thinly sliced
• ¼ cup fresh lemon juice
• ½ cup chopped fresh flat-leaf parsley
• ½ cup chopped fresh cilantro
• ½ peel of lemon, cut into 1” long strips

Combine all spices with 2 T of oil. Place chicken, all spices and bay leaves into a plastic zip-lock bag. Coat the marinade over the chicken. Refrigerate for 1 to 3 hours. On medium heat, add 2 T of oil. Brown the chicken and set aside, reserving remainder of marinade. Add onions and cook until translucent. Reduce heat to medium low, add chicken, marinade, parsley, cilantro, lemon juice and lemon strips. Cover and cook until chicken is done, approximately 45 minutes to one hour on low heat. If the chicken begins to dry out, add a few tablespoons of water. Serve warm over couscous with flat bread.

*Serving size: one halved chicken breast. Analysis does not include couscous/flatbread.

• Calories: 211
• Total Fat: 15g
• Saturated Fat: 1g
• Cholesterol: 33mg
• Sodium: 45mg
• Total Carbohydrate: 7g
• Dietary Fiber: 2g
• Sugars: 3g
• Protein: 14g

 Heart-Health Rating: 

Flourless Lemon Torte

This is the most amazing recipe that was ever created. Rich in beans, YES, beans for dessert! Yet, it’s great on taste. You won’t believe that something like this would taste so good, yet be healthy. It is made with chickpeas or garbanzo beans, available fresh or canned.

[8 Servings]

• 2 cups canned garbanzo beans, drained and rinsed
• 1 cup egg substitute
• 1½ cups sugar or replace ¾ cup Splenda® Sugar Blend
• ½ t baking powder
• 1 t vanilla extract
• 2 t lemon zest
• Powered sugar and mint leaves for garnish

Preheat oven to 350^OF. Place drained beans in a food processor and puree till smooth. Add the egg substitute, sugar or Splenda®, baking powder, vanilla and lemon zest to the puree, and blend to combine ingredients. Coat a 9” cake pan with vegetable spray. Cut a round piece of parchment paper to fit into the bottom of the 9” pan. Pour in batter.

Bake on center rack for 45 minutes or until a knife inserted into the center comes out dry.

Remove and cool for 15 minutes. Remove cake from pan bringing to room temperature to firm. Just before serving, squeeze lemon juice over cake and sprinkle with powdered sugar. Garnish with a mint leaf.

*Serving size: 1/8 slice

• Calories: 160
• Total Fat: 1g
• Saturated Fat: 0g
• Cholesterol: 0mg
• Sodium: 91mg
• Total Carbohydrate: 31g
• Dietary Fiber: 3g
• Sugars: 21g
• Protein: 7g

Heart-Health Rating:

Both are “silent killers,” often offering no symptoms, and both are largely avoidable with proper nutrition habits, Baker said.

In order to avoid heart disease, or to alleviate the severity of a current heart condition, intake of trans and saturated fats should be kept to a minimum, Baker noted. Sodium intake should be less than 2,400 milligrams per day, and overall calorie intake should be limited in order to maintain or achieve a desirable body weight.

“This means limiting fried foods, fatty meats, and large portions of calorie-dense foods such as candy, refined sugars, and fast foods,” said Baker, who recommended that no more than 7% of calories should be from trans and saturated fats in a daily diet for someone fighting heart disease.

If someone is craving sweets, Baker suggests indulging in a small handful of dried fruit and nuts. If fast food is what you crave, eat a plain burger instead of a cheese burger. Even better, “Get used to buying a turkey sandwich instead of a burger,” said Baker. “And best yet, bring your own lunch, such as a peanut butter and Jelly sandwich and fruit, Save a ton of calories, time, and money.”

Eat plenty…of the right foods

Baker advises those battling heart conditions and those concerned about preventing heart issues to eat plenty of plant-based foods such as fruits, vegetables, beans, nuts, and whole grains.  She also recommends low- or no-fat dairy, fish, lean meats, and chicken.

“They have protective nutrients and antioxidants which help decrease inflammation, which affects arterial function,” said Baker. “They are high in fiber which promotes weight control and proper blood sugar and cholesterol” levels. They also are low in sodium, thereby promoting blood-pressure control.

According to Baker, food choices change depending on the age of the person, chewing and swallowing ability, cooking ability and cultural background.

Claims to be heart-healthy are made for many foods, yet even though there are “pretty specific” labeling rules for health claims, Baker said they still are confusing. “Many foods can claim to be heart-healthy,” she said. “But still, if you eat too much overall and gain excess fat weight, this is in itself a stress on the heart.

“The foods that are the best don’t have fancy labels or marketing,” Baker added. She suggested basic low-cost foods such as fresh fruits and vegetables, canned or frozen low sodium/low sugar fruits and vegetables, and plain oatmeal. Beans, seeds, and nuts also should be on the shopping list regularly. “Basically, foods that are least processed and have not been messed with” are what a healthy heart needs, she said, citing the example of plain baked potatoes being better than the boxed instant kinds.

The key to a healthy heart is to eat unprocessed, raw foods as much as possible and keep sugars and fats to a bare minimum, Baker concluded. She also offered a heart healthy recipe for blueberry orange almond bread:

Blueberry Orange Almond Bread

  (Makes one loaf; 24 slices per loaf) 

• 1 cup high-fiber cereal  (such as All Bran, Fiber One, or other)
• 1 cup orange juice
• ½ teaspoon vanilla
• 2 cups whole wheat flour (you may substitute white flour if preferred)
• ½ cup sugar
• 1-½ teaspoons baking powder
• ½ teaspoon baking soda         
• ½ teaspoon salt
• 2 tablespoons canola oil
• 1 egg
• 1 cup fresh or thawed frozen blueberries
• ½ cup sliced almonds

Heat oven to 350 degrees. Grease bottom only of 9 x 5 x 3 inch loaf pan. Crush cereal.  Stir together orange juice, vanilla, and cereal in large bowl; let stand ten minutes. Stir in remaining ingredients, gently stirring in blueberries last. Pour into pan. Bake 50–60 minutes until toothpick inserted into center comes out clean. Cool ten minutes. Loosen sides of loaf; remove from pan. Cool completely before slicing. 

Nutrition content per slice  

• 110 calories
• 16 grams carbohydrate
• 3 grams protein
• 5 grams fat
• 7 mg cholesterol

• 58 mg sodium

Serving Suggestions:

• This freezes well – wrap in plastic wrap and then place inside a freezer bag or wrap again with aluminum foil
• Substitute chopped walnuts or pecans for the almonds
• When bread is cool after baking, slice portions and individually wrap for a great “grab and go” breakfast or snack
• Serve warm with vanilla frozen yogurt on top
• Mix in ½ cup chopped dark or extra-dark chocolate or chocolate chips before baking

 –Jennifer Nunez

 Resource: 

Janice Baker, M.B.A., R.D., C.D.E., Registered Dietitian, Certified Diabetes Educator: www.bakernutrition.com

Baker noted that a healthy dietary pattern is one that is rich in whole grains, a variety of colorful fruits and vegetables, nuts, seeds, low fat/lean meat, chicken, fish, and dairy.

Why does Baker recommend these foods to help reduce the risk of cancer? Plant foods are high in fiber, vitamins, minerals, and antioxidants. They also are low in caloric density, with the exception of nuts, seeds, and avocados which are higher in caloric density but healthful nonetheless. These attributes in their food help women to maintain a healthful weight and offer a variety of nutrients. “They work on several fronts to reduce cancer risks,” she said.

Steer Clear

“It’s best to avoid or minimize foods that are high in trans and saturated fat and that are highly processed,” said Baker. “Namely, sugary foods such as soft drinks, pastries, and candy; but also fried foods and foods prepared with a lot of oils, sauces, and gravies.” Salty snacks such as chips and crackers also fall into this category, she noted.  

“The foods mentioned above, when eaten in excess over time, easily contribute to weight gain,” said Baker, noting that weight gain “itself increases cancer risk because of the effect of excessive body fat on hormone levels, particularly insulin and estrogen.”

High levels of body fat–particularly abdominal fat–tend to increase insulin levels and other inflammation-inducing chemicals in the body. These not only increase the risk of cancer, but also diabetes, high blood pressure, and heart disease, which “often go hand-in-hand with a cancer diagnosis,” said Baker.

Myths

Women’s magazines often claim there are specific foods, such as almonds, that burn abdominal fat, but Baker said those claims are just myths. “There are no foods that help burn off fat,” she said. “Physiology does not work this way. Food intake and a diet pattern that is calorie-controlled, with healthful amounts of complex carbohydrates, proteins, and fats–combined with activity on a daily basis–are what help to reduce fat.”

Extra abdominal fat comes from a change in metabolism due to age, Baker said, but that fat can be reduced with exercise and eating the right foods mentioned previously.

Get Physical

Other keys to being healthy are to stay active every day and to be conscious about not just what you eat but your eating habits such as where and when you eat, Baker said. “Avoid eating in front of screens or in your car,” she noted. “Just these habits alone can cause weight to creep up before you know it.”

While exercise is important, “first it is important to check with your doctor about any restrictions or recommendations about exercise, especially if there is a medical condition present such as heart disease, high blood pressure, or diabetes,” Baker warned.

“I do also highly recommend a consultation with a good personal trainer or a physical therapist who can help develop a safe and effective exercise plan,” Baker said, noting that everyone starts from a different point and has different surroundings and lifestyles, so a plan tailored to the individual is “very important.”

Once you are ready to become active, Baker recommended aerobic exercise such as walking, and strength/resistance work, which is important to control weight and maintain muscle mass. Light weights and resistance bands are “very good,” she said. 

 In exercising, “keeping to routine, like with your diet, is what gets results,” she said.

Meal Plan

For a well-balanced diet, Baker had the following meal recommendations:

●Breakfast:  A whole grain cereal such as oatmeal, with fruit and sliced/chopped nuts.

●Lunch:  A salad made from deep/brightly colored lettuces/vegetables and lean protein, or a sandwich made with whole wheat bread (even peanut butter and jelly!), with baby carrots and fruit.

●Snack: Fresh fruit and nuts.

●Dinner:  Use half of your plate for vegetables; divide the other half into two quarters, one quarter for lean protein and the other quarter for a high-fiber starch such as brown rice or baked sweet potato. 

●Dessert: Have some Greek yogurt sweetened with honey and granola, or a small serving of dark chocolate paired with berries or other fruit. In addition, Baker said to drink plenty of water and enjoy the comforts of tea. Green and black teas are good sources of healthful antioxidants, she said.

Portion control, increasing intake of fruits and vegetables to nine servings per day, using high fiber whole grain breads and cereals, and minimizing fatty and fried foods can provide a “significant amount of protection against” cancers and cardiovascular disease, said Baker.

        Pumpkin Brownies

Following is one of Baker’s favorite healthy snack recipes: pumpkin brownies, which are low in fat and sugar and packed with flavor.

Ingredients

• 1 cup flour
• 1 teaspoon baking powder
• ½ teaspoon baking soda
• ½ teaspoon pumpkin pie spice
• ¼ cup sugar
• ½ cup brown sugar
• 12 packets of Equal or Splenda (if you are not concerned about sugar intake, use another ¼ cup sugar instead)
• ¼ cup oil
• 2 eggs
• 1 cup pumpkin (pure pumpkin – not pumpkin pie mix)
• ½ cup nuts (optional) 

Directions:

Preheat oven to 350. Mix dry ingredients together well. Beat eggs slightly and then mix in with the rest of the ingredients. Pour in a 9- x 13-inch baking dish coated with nonstick spray. Bake for 20 minutes. Cool, then cut into 24 squares.

Nutrition content:

• Serving size:  1 brownie
• Servings per recipe:  24 

        Calories per serving:  85  (69 calories per serving when made without nuts)

        Carbohydrate grams per serving:  10

        Protein grams per serving:  2

        Fat grams per serving:  5 

Hints

To dress this up, after its is cooled and before cutting, make up a cream cheese icing with an 8 oz. package of low fat cream cheese (also called Neufchatel), ½ teaspoon of vanilla, and 12-to-14 packets of Splenda (or ¼ cup powdered sugar to taste if you want a lower fat/sugar frosting). Spread on the brownies when cooled. You may also use another type of frosting if desired. Garnish with chopped pecans, walnuts or sliced almonds.

You may also cut back the brown sugar content of this recipe, increase the Splenda by about 5-to-8 packets. Total sugar should still be about ½ cup.

You may also use ½ cup whole wheat flour and ½ cup white flour instead of all white flour to increase fiber content.

–Jennifer Nunez

Resource:

Janice Baker, M.B.A., R.D., Registered Dietitian, Certified Diabetes Educator:

www.bakernutrition.com

Osteoporosis is a condition that is affecting the lives of millions of American women today.

In the U.S., 10 million people have osteoporosis and 34 million more have low bone mass and therefore are at risk for developing osteoporosis.  Osteopenia is a term used to describe slight bone loss or a bone density less than that of an average 30 year old women. With proper diet and exercise osteopenia can very often be reversed completely.

What is Osteoporosis?

Osteoporosis is a disease that gradually develops over a period of years. The resulting loss of bone tissue can leave those afflicted with very weak and fragile bones. If preventive measures are not taken, untreated osteoporosis can progress unnoticed for decades until a fracture occurs.

Although over 2 million American men suffer from osteoporosis and many more are at risk (without knowing it), the most common form of this disease affects post menopausal women and often results in fractures of the hip, wrist, or spine.

Half of the women and one quarter of the men over the age of fifty will have an osteoporosis related fracture in their lifetime.

The 3 most significant factors contributing to post menopausal osteoporosis are believed to be:

1. Low levels of estrogen, related to menopause.
2. Insufficient amounts of calcium and vitamin D in the diet. Calcium is vital to the development and maintenance of strong bones, and vitamin D is required to absorb calcium from the foods we eat.  If you do not have enough calcium in your blood from food and nutritional supplements, your body will leach the calcium that it needs from your bones making them weaker.
3. Lack of physical activity (common among many adults today) is believed to contribute to lower bone density because the skeleton is not being taxed enough to stimulate new bone growth.

Treatment for Osteoporosis

At this time there is no known cure for osteoporosis however treatment can slow and even reverse its effects. To prevent osteoporosis, it is recommended that we consume a diet rich in calcium and lead an active lifestyle, which includes frequent weight bearing exercises (walking, hiking, stair climbing, tennis, dancing and/or aerobics exercises) and resistance training. 

The term weight-bearing exercise means that your skeleton is carrying your body weight in an upright position.  Impact through the heel of the foot stimulates bone cell growth by sending vibrations through the skeleton.

To strengthen our muscles and develop the support system for our skeleton we also need to do some form of resistance training. To achieve this we can use weights, exercise bands or resistance exercise equipment / machines. 

Strong and toned muscles help by supporting the skeleton and back and thereby reduce the risk of spinal fractures, compression and arching of the spine.

Why Exercise is So Important for Preventing Osteoporosis

Our bones are living, growing tissue that respond to weight bearing exercise by growing denser and stronger, similar to the way our muscles react to exercise. Similar to other cells in our body, bone cells have a life cycle. New cells continue to replace the old throughout our life.  

Younger active people produce more new bone tissue than they loose, therefore net bone density increases. Generally we achieve maximum bone density and strength (peak bone mass) in our 20’s.

As we age and become less active, bone density gradually begins to decline. For women, bone loss is usually most rapid during the first few years after menopause.

We now know that exercise, diet and minor lifestyle changes can slow and even reverse the net bone loss that usually occurs at our age.

I have been teaching the “Exercise for Osteoporosis” program (that I designed for NCH Healthcare Systems) for many years, and I can tell you first hand that weight bearing exercise is something that we can do for ourselves to manage and improve our bone density.  A very high percentage of participants have truly improved, and actually increased their bone density.

A healthy body responds to the stimulus that it is provided and if we supply the stimulus and nutrition to encourage bone cell growth we can increase our net bone density. In fact many of us can have stronger bones next year than we have right now.

Lifestyle Changes That Can Help

1. Make weight bearing exercise a part of your daily routine. Bones react to load by gradually growing stronger and denser. The National Osteoporosis Foundation recommends 30 minutes/day most days of the week.
2. Quit smoking to reduce your risk for osteoporosis and most other diseases.
3. Reduce soft drink consumption. The phosphorus in soft drinks appears to have a deleterious effect on bone tissue. Colas and beverages with caffeine and phosphorus appear to cause increased bone resorption (a bone loss problem for children and adults).
4. Be sure to get your daily dose of calcium (1200-1500 mg/day after age 50) and vitamin D (800-1000 IU daily), both nutrients are necessary to build and maintain bone tissue.
5. See your doctor for a bone density test, after age 50
6. Fall-proof your home to prevent injury and fractures.

•  Secure all rugs.
•  Always use banisters on stairs and keep them well illuminated and clutter free.
•  Use night-lights in bedrooms and bathrooms.
•  Install grab bars in showers and tubs and use non-skid mats or tape.
•  Wear sturdy soft-soled shoes when possible and avoid loose fitting floppy footwear.
•  Ask your doctor if your medications cause dizziness or loss of balance.
•  Remove reading glasses when walking and  whenever on stairs or steps

        7.   Avoid Aluminum-containing antacids and ask your doctor if any medications you may be taking contribute to  accelerated bone loss.

If you would like to reduce your risk of osteoporosis, increase your bone density and slow or reverse the normal bone loss associated with aging, check with your doctor and then consider what weight bearing exercise programs are best for your lifestyle. Remember, although biking and swimming are good cardiovascular exercises, they are not considered weight bearing and have little effect on bone density.

Popular weight bearing exercise options include walking, hiking, using appropriate exercise videos (BeFitOverFifty.com) or joining a wellness center, community/senior center or a health club that has age appropriate fitness programs and instructors.

If you’d rather exercise alone, make a commitment to yourself and set a schedule that you can stay with.  Many find that exercising with a friend or friends is more enjoyable.

Taking a proactive role in your future health and fitness can provide benefits for a lifetime.

By the time most of us reach the age of 50, we tend to accept the negative effects of aging as a fact of life that we have little or no control over. It is true that we cannot stop the calendar from marching ahead at what seems to be a faster and faster pace, however, numerous studies have shown that we can alter the rate at which our bodies progress through our life cycle.

We now have a better understanding of why some people tend to age much faster than others. There is a large body of scientific evidence that suggests we can slow down, and even reverse, the symptoms of aging.

As a fitness instructor for over 25 years, I can attest to the fact that many of the women in my classes that have started exercise programs later in life, have in some ways gotten younger and  healthier than they were when we first met.

Recent studies indicate that between the ages of 30 and 70, many of the symptoms and conditions that were traditionally associated with normal aging are in fact, the result of less physical activity and more sedentary lifestyles.

The good news is that regular exercise and  physical activity can help us: 

• Strengthen our heart
• Improve respiratory function
• Lower our blood pressure
• Reduce body fat
• Increase muscle mass
• Lower our cholesterol
• Increase our strength
• Improve our libido
• Improve bone density
• Improve flexibility
• Quicken our reaction time
• Elevate our mood and reduce our susceptibility to depression and disease.

I often ask myself why isn’t everyone in our age group, doing some form of exercise regularly?

I don’t know the answer to that question, but after all these years, I’ve heard a lot of “good” reasons, however I won’t stop trying to get more people to start.

Studies have shown that regular exercise by middle-aged people can set back the clock 20 years when compared to those who do little or no exercise. Test results show that no matter when a person starts to exercise, significant improvement can be realized.

We can achieve the same percentage gains in performance as younger people can, according to Dr. H.A. deVries, past Director of the Andrus Gerontology Center at the University of Southern California and a respected pioneer in the field.

“Six Weeks Can Make a Big Difference”

In one study of more than 200 men and women aged 56 to 87, “dramatic changes” were observed after just six weeks of exercising three to five times a week. Study participants became as fit and energetic as people 20 to 30 years younger.

A University of Wisconsin study has shown that among once sedentary women in their 50s who participated in an aerobics program over a 6 year period, overall fitness improved by 23%, and they experienced none of the functional declines typically attributed to aging. This group appears to have stopped, if not reversed, the clock at an age when many tend to do less physical activity and thereby accelerate the aging process.

Regular exercise has many benefits that are very important to a woman’s health and well being. Consider the choice of feeling older and  slower, or younger and  more energetic.

When you read the term “aerobic” exercise, please keep in mind that it doesn’t necessarily mean jumping around.  Any activity that elevates your heart rate and utilizes oxygen is aerobic.  Walking, swimming, and biking, are activities that are aerobic and can be fun.  Low impact aerobic and dance programs are very enjoyable and are kind to your joints.  I prefer to use the term “Cardio-Strengthening” for my program so that people don’t associate it with the craziness of the 1980s aerobic classes!

Choosing a routine that matches your personal preference is key to your success. Consider the social benefits of group fitness classes at a club or gym vs. the private setting of a home use video. Many find that having a partner or exercise buddy is their key to success.

Aerobic exercise also helps control and can even prevent Type II (late onset) diabetes because it aids in the metabolism of sucrose. It strengthens your heart, and improves the functioning of the liver, pancreas and most vital organs.

Aerobic exercise enhances blood flow to various parts of the brain, as well as increasing the speed that nerve messages travel through the brain. With increased blood flow there is additional oxygen and glucose, both of which are crucial to brain function.

Exercise also promotes attention and alertness and can help your memory!!

Human Growth Hormone (HGH) and the lack thereof are believed to contribute to the aging process. Most people in their 50’s stop producing HGH, contributing to a slowing rate of cellular reproduction, growth and repair and an acceleration of the aging process. Exercise also aids in the production of HGH, which in turn helps us maintain and develop our muscles, strength and stamina.

Exercise is clearly the best weapon we have to combat disease and to slow down and/or reverse the effects of aging. It is no wonder that the experts in the field believe that exercise is the closest thing that we have to a “Fountain of Youth”.

Now you have the information.   It is up to you to make the commitment and stick to it. Find a routine that is comfortable for you to continue long term. A structured exercise program or video will usually yield the best results, but if that doesn’t work for you, walking or climbing a flight of stairs can help. Park further away from your destination, take the stairs whenever you can, get up and walk during commercial breaks and when talking on the phone. 

Small additions to your daily routine will have a positive effect over the years. You are never too old to obtain a positive result from exercise.

You CAN do it!!