You can see right away that Deb DeHaven is an athlete. She’s 5 feet 2, weighs 100 pounds, and stays strong by lifting weights three times a week.

Here’s what you can’t immediately see: Deb’s doctor recently diagnosed her with hypertension at the crisis stage (180/100).

“This is something I never would have expected,” says Deb, 64, a track and field champion. “I had the mentality that, as long as I stay fit, I can eat anything I want to and not gain weight, so it’s OK. I was wrong!”

Wrong, but not alone.

In the United States alone, 47 percent of adults (or 116 million people) have some level of hypertension, according to the Centers for Disease Control and Prevention.

Exercise is essential at any age and at any level of athletic ability. You don’t have to look or move like Deb to get healthy exercise.

But it’s a two-sided coin, with exercise on one side – and a proper diet on the other.

Most of us don’t move enough and eat a diet of too much salt, fat, and red meat, which can lead to fatty plaque build-up on the blood vessel walls, and therefore narrowing the arteries. The heart works harder to pump blood throughout your body, increasing pressure against artery walls. Hypertension greatly increases the risk of heart disease and stroke.

Processed food is a big contributor. The CDC says just 1 in 4 adults with hypertension have it under control.

Deb takes medication now and has started on the DASH Diet, or Dietary Approaches to Stop Hypertension. WebMD says, “The DASH diet includes potassium, calcium, and magnesium-rich foods. These nutrients help control blood pressure. The diet limits foods high in sodium, saturated fat, and added sugars.”

Deb is now a believer.

“What a difference this diet has made in my life,” she said. “I no longer have migraines six days a week. I used to wake up in the middle of the night with a migraine, not knowing what caused it. The answer was right in front of me all along. It was my poor eating habits I picked up over the years.

In Masters track, Deb was ranked No. 1 in the U.S. in 2021 in the five-event Pentathlon (Women 60-64). She is currently ranked second in the U.S. (W60-64) in the triple jump, fourth in the 60-meter hurdles, and fifth in the long jump.

And this is without being 100 percent healthy.

“My blood pressure has drastically improved,” she says. “I’m out of the crisis stage.”

“You might not see it (disease) on the outside, but on the inside, it’s evident, and it can be deadly if it’s tampering with your blood pressure,” she says. “I’ve come a long way, and I will get there by taking small steps, one at a time.”

Remember to talk to your doctor about your blood pressure and diet!

Come and Join our 21-Day Balance and Strength program today! <<< to make sure you’re getting the right exercise on a regular basis!

We all know that most New Year’s Resolutions fail.

But do you know why?

Here’s one possible explanation. Most people set a massive goal for their resolution, and when they start trying to make that goal come true, they get frustrated by its overwhelming nature.

Does this sound familiar?

Did you ever resolve to, say…

• • • • • Lose a great deal of weight?
      • Or go to the gym six days a week for 90 minutes?
    • Or meditate for an hour every morning?

And then… quickly realized how challenging such huge tasks are and just gave up altogether?

If you have, then you’re not alone. If you haven’t, you’ve obviously never made a New Year’s Resolution!

Start Small

Try something different this January – or any time you want to build a new habit.

Start small. For example:

• If you want to lose a great deal of weight, then maybe start eating one healthy meal daily.
• If you want to exercise regularly, start with a 15-minute walk three days a week, add a few minutes a day the second week, and so on.
• If you want to establish a meditation practice, try to meditate for 1 minute each morning for a week. Seriously – set a timer! Add another minute each day during the second week, and so on.

Another brilliant tip, popularized by the best-selling book “Atomic Habits,” is to stack the new habit onto an existing one. For example, go for that morning walk immediately after you brush your teeth.

Try it. It works.

Build on each small success, getting stronger at each step. You wouldn’t expect to be fluent in a new language in your first class, would you? Of course not!

Most resolutions are about ABSTAINING from something – or punishing yourself for “bad” behavior. But this new approach is about setting realistic expectations for POSITIVE change.

Remember, it’s never too late for that.

We’re Here to Help

Regarding fitness, remember that you have succeeded at reaching countless goals in your life. You have a track record of success to draw on. It’s one of the great blessings of being a little bit older, isn’t it?

You’ve set big goals and reached them in the past. In your career, in raising your kids, in saving for retirement.

Getting in shape – or staying in shape – is no different.

We want to help you build exercise, and overall healthy living, into your daily routine. Consistency is key to getting good results and a long, strong life.

So is having plenty of support around you.

So is having people hold you accountable.

So is being gentle enough with yourself that you acknowledge your progress.

You get all that and more with our effective, safe and fun approach. Let’s start building your new habits today by trying our 21-Day Longevity and Strength Program. Our team of functional aging specialists will help you reach your New Year’s resolution.

When striving towards a fat loss goal it’s important to limit the amount of bread that you eat, due to all the simple carbs. The recipe below is a great way to enjoy some bread while still maintaining your clean diet. It’s gluten-free and uses flax meal and egg whites to create a soft, fluffy texture.

What you need
Serves 20

• 2 cups blanched almond flour
• 2 cups flax meal
• 1 teaspoon baking soda
• 2 Tablespoons raw honey, melted
• 1/2 cup coconut oil, melted
• 8 egg whites

Instructions

1. Preheat the oven to 350 degrees F. Lightly grease a baking sheet.
2. In a medium bowl combine the almond flour, flax meal, and baking soda. Mix well and set aside.
3. Using an electric mixer, beat the egg whites until stiff peaks form.
4. Mix the honey and oil into the flax mixture, then quickly fold in the egg whites. Be careful not to over mix the egg whites, so the fluffiness remains.
5. Use an ice cream scooper to drop mounds of the batter on a prepared baking sheet. Bake for 15 minutes, or until the tops are golden brown. Enjoy!

Nutrition
One serving equals 186 calories, 14g fat, 64mg sodium, 8g carbohydrate, 4g fiber, and 6g protein

While it may not look like the most appealing food out there, the green smoothie is a great source of nutrition for your body! Unlike fruit & vegetable juices, this drink is made with the whole fruit/vegetable thus retaining all the fiber. What a wonderful way to eat your veggies without even realizing it.

Servings: 1

Ingredients:

• 1-2 c Spinach or Kale
• ¼ c Berries
• ½ Banana
• 1 Tb. Chia Seeds
• 1 Tb. Hemp Seeds
• 1 c Water, Almond Milk, or Coconut Milk/Water

Smoothie Directions: 

1. Place all ingredients together in a blender.
2. Blend until smooth then enjoy.

Printable Recipe – Click Here

Mistake #1: You go to the grocery store following a workout.

Most of us have heard the old adage about not grocery shopping when we’re already hungry, right?  But what about after a workout?  Oftentimes we are ravenous after working out.  By the time you have cooled down and got your shopping cart, guess what?  Hunger can strike.  Pretty soon, we are loading our carts up with “quick fixes” knowing we need to replace that lost glycogen!  The quick fix may not be a “healthy” quick fix.

Plan:  Try to eat directly after your workout or carry a small post-workout snack.  Also remember to plan exactly what you are going to buy and stick to that list.

Mistake #2: You buy a food simply because it’s organic.

Just because a food is “organic” doesn’t mean it’s healthy or that it’s good for you. Organic chocolate or organic desserts are still “chocolate” or a “dessert”.  They still contain calories and fat.

Plan: Read the nutrition label, as you would any other food label.  How much fat, sodium and sugar does it contain?  What are the serving amounts, etc.

Mistake #3: Purchasing various products because they are “made with real fruit.”

Just because a product shows fruit on its label, doesn’t necessarily mean it’s made with fruit.  Oftentimes dyes and artificial sweeteners are used to give it a “fruity” flavor.

Plan:  Try to eat whole pieces of fruit.  If the product you are eating doesn’t contain “real” pieces of fruit, do not buy it.

Mistake #4: You avoid frozen produce and assume it’s not as nutritious as fresh.

Despite good intentions we find that we have several items in our crisper that are now wilted because we did not have the chance to use them this week.

The Plan: Stock up on frozen produce—it stays good for up to a year.   Frozen food can still be nutritious and they taste great.  We don’t have to worry about looking for produce that is “in” season.  We can enjoy it year round.  Farm fresh produce, on the other hand, may have travelled for several weeks, been exposed to light, heat and many handlers before reaching your table.

Mistake #5:  Buying Anything from the Checkout Lane Aisles

The items conveniently located at the checkout lanes are designed for impulsive shoppers.  They are things like, wrapped snacks, little gadgets, soft drinks and convenience type items.  The items here have a higher markup than most items.

Plan:  Most items have a generic version that can be found in another section of the store-which will be far cheaper. So avoid the last minute impulsive purchases!

So the next time you are in the grocery store, remember to try to put your family’s money toward purchases that will not only satisfy their appetites and nourish their health but that will save you a whole lot of money and prevent excess waste.

We recently served these at our open house and they were an absolute hit. These roll-ups are a quick, easy, no-cook lunch or snack item that will please the whole family.
—

Ingredients

Whole wheat tortillas or flatbread
Your choice of mustard (we used Dijon, Regular & Jalapeno mustards)
Spinach leaves
Low sodium Turkey breast or Ham
String Cheese

 Step 1                               Step 2                             Step 3                             Step 4————-