The humble black-eyed pea is rich in fiber and nutrients and a valuable source of plant -based protein. It’s also incredibly versatile. Here it’s the star of colorful salad packed with delightfully unexpected flavors and textures in every bite. It’s adapted from one in “Cutting Up in the Kitchen” by Atlanta chef Duane Nutter. It’s sophisticated enough to serve as the starter for an elegant dinner, yet also makes a satisfying, no-fuss meal in itself. Serves 4. — Susan Puckett

Salad

• 2 tablespoons extra-virgin olive oil 
• 1 tablespoon peeled and coarsely chopped fresh ginger 
• 1 (15-ounce) can black-eyed peas, drained and rinsed 
• ½ teaspoon kosher salt, plus more, to taste 
• Freshly ground black pepper
• ½ cup coarsely chopped flat-leaf parsley
• 1 yellow pepper, seeded, and diced
• 1 red pepper, seeded, and diced
• ½ cup diced red onion
• 5 ounces arugula 
• ¼ cup sunflower seeds 
• 1 cup crumbled goat cheese or feta
• About ½ cup Balsamic-Dijon Vinaigrette, or more as desired

1. Combine the olive oil and ginger in a medium saucepan over medium heat and sauté the ginger for 2 to 3 minutes, until the ginger becomes slightly brown. 
2. Stir in the black-eyed peas, ½ teaspoon of salt, and several grindings of black pepper, then reduce the heat to medium-low. Heat for another minute or two, just long enough to warm throughout. Set the pan aside and let the peas cool to room temperature. 
3. With a slotted spoon, scoop the cooled peas into a large bowl. Add the parsley, the yellow and red peppers, and the onion and mix well. taste and adjust the seasoning as needed. 
4. To serve, divide the arugula between four plates, then equally portion the black- eyed pea mixture among the servings, placing on top of the greens. Sprinkle the sunflower seeds and some goat cheese or feta on top. Add a few spoonfuls of the vinaigrette over each salad.  

Balsamic-Dijon Vinaigrette Dressing 

• ¼ cup aged balsamic vinegar
  1 cup extra-virgin olive oil
  1 tablespoon whole-grain mustard 

1. To make the dressing, combine the vinegar, olive oil, and mustard in a jar or a pint container with a lid. Seal and shake well. Cover and refrigerate any leftovers for up to a week.

If you’re over 50 and feeling behind in your life rather than ahead, our team of functional aging specialists is here to help you reclaim your life! 

Interested in changing your life for the better? Join our 21-Day Strength and Balance program to rediscover everything you’re still capable of!

Learn more here: 21-Day Longevity and Strength Program.

If you wonder why strength training seemed to burst out of nowhere into our everyday awareness about 40 years ago, a new book is here to explain how it didn’t.

“Stronger: The Untold Story of Muscle in Our Lives” presents how humans and society have viewed muscle and strength training, from the ancient Greeks to today’s Hollywood action heroes.

The touchpoints are fascinating, and these are just a few:

• Ancients worried that working out too much would cause your mind to be underdeveloped
• There was a time when Victorian women were praised for their strength
• Soviets developed “periodization,” or increasing intensity of workouts 
• Maria Fiatarone Singh’s famous research shows that high-intensity strength training is effective and safe even for the elderly.

“Even into the oldest age… every person has some power to change how time changes the body,” writes the author, journalist Michael Joseph Gross.

It’s a good read, no doubt.

And as Arnold Schwarzenegger praises it, “Even if you’ve never picked up a weight — ‘Stronger’ is for you. But be careful: Something tells me that by the time you finish, you’ll find plenty of reasons to try out resistance training.” 

Author John Irving started lifting as a teen. He’s now 83 and still at it.

“I spend every day on my glutes,” Irving writes. “Do your glutes a favor – read ‘Stronger.’”

If you’re ready to create a personalized plan that’s meaningful enough to stick to, especially when the going gets tough, we’re here to help.

In our 21-Day Longevity and Strength Program, we’ll work together to ensure you’re not just “going through the motions” to hit your goals but living a life that aligns with your values.

Sign up here: https://go.ypbtrainingstudio.com/21-day-longevity-and-strength-program.

It might still be spring officially, but it’s close enough to summer to start cooking up fun ideas for the warm months ahead.

Are you looking forward to being outside in the sunshine?

Seeing friends and family who live far away?

Getting back to golf or tennis?

We all have our favorite summer activities. But now, it’s time to dust off that list of favorites and make some plans. No matter what’s on your list, add strength, stamina, and agility to your goals. Because if you’re not in good physical shape, you will continue to be limited in what you can do.

And it doesn’t matter what you’re hoping to enjoy. Being fit will help you do it, while improving your quality of life and extending your independence.

Let’s look at common reasons people over 50 get fit or stay fit. What does each one inspire you to do this season? We are here to help you make those desires a reality.

7 Reasons Why and 7 Fun Goals

1. Grandkids. Nobody wants to be the “boring nana,” right? Millions of today’s grandparents play active roles in their grandkids’ lives. Summer Fun Item: Anything from playing tag in the living room to coaching sports, flying to Disney or driving to camp. 

2. Feel, Look, and Move Better. Most of us want more benefits from exercise than long hours in the gym. Exercise improves your mood, your appearance, and your mobility. Summer Fun Item: I want to look my best for our daughter’s spring wedding. 

3. Hobbies. Gardening and hiking are just two physically demanding hobbies people enjoy and want to continue, regardless of age. Summer Fun Item: Explore my town’s bike trails and parks.

4. Sports. Some people go to the gym because they like to work out. But for many, it helps them keep doing something else they love. Summer Fun Item: Beat my brother-in-law at golf again. 

5. Travel. Is it time to resume checking off that list of places you always wanted to visit? Summer Fun Item: Meet old friends for walking tours of great cities or national parks.

6. Mental Health. You might know that exercise is good for your body. But did you realize it’s also great for your mind, helping to build memory and ward off dementia? Summer Fun Item: I want to pray or meditate on a beach, mountaintop, or countryside porch.

7. Physical Health. Did you hear about the real “wonder drug” to help keep your body healthy? It’s called exercise! Fitness even helps us recover from common surgeries and illnesses. Summer Fun Item: I want to see shock (the good kind) on my doctor’s face at my fall visit.

It doesn’t matter what you want to do this season. It’s your life! You should enjoy doing whatever you like.

It’s our job to help you get or stay fit over 50 so you can live life on your terms for as long as you want.

Remember to drink plenty of water, avoid the heat, and wear sunscreen!

Ooh, summer livin’… let’s have a blast!

If you’re over 50, stuck in a health rut, and are ready to feel like yourself again, our team of functional aging specialists knows precisely what you need to get your health and fitness back where it should be! 

We help men and women over 50 feel better, look better, and age actively- because our life isn’t over as we age; in many ways, it’s just beginning!

Interested in changing your life for the better? 

Join our 21-Day Strength and Balance program to rediscover everything you’re still capable of!

Sign up here: https://go.ypbtrainingstudio.com/21-day-longevity-and-strength-program.

If you have any questions, call us at (361-857-5087), and we’ll discuss how we can help you!

This filling smoothie is quick, easy and nourishing, ideal for busy mornings or a powerful post-workout treat. The Greek yogurt and milk provide key nutrients and protein while the fruit adds flavor and fiber. From Diabetes Canada. Add a scoop of your favorite protein powder if you like.

Ingredients

• 1/2 cup (125 mL) skim or 1% milk, or milk of your choice
• ½ cup (125 mL) frozen unsweetened strawberries
• 3/4 cup (175 mL) plain 0% Greek yogurt
• 1 tsp (5 mL) ground flax seed
• 1 Tbsp (15 mL) hemp seed
• Non-nutritive sweetener (optional)

Instructions

1. In blender, combine milk, strawberries, yogurt, ground flax and hemp seed.
2. Blend on high speed for 1 minute or until smooth.
3. Sweeten to taste with sweetener, if desired.

Nutrition
Per 1 ½ cups: 240 calories, 5g fat, 21g carbohydrates, 25g protein

If you’re over 50, stuck in a health rut, and are ready to feel like yourself again, our team of functional aging specialists knows precisely what you need to get your health and fitness back where it should be! 

We help men and women over 50 feel better, look better, and age actively- because our life isn’t over as we age; in many ways, it’s just beginning!

Interested in changing your life for the better? 

Join our 21-Day Strength and Balance program to rediscover everything you’re still capable of!

Sign up here: https://go.ypbtrainingstudio.com/21-day-longevity-and-strength-program.

If you have any questions, call us at (361-857-5087), and we’ll discuss how we can help you!

Everybody likes a bite between meals sometimes. And there’s nothing wrong with it, as long as you make healthy choices and don’t overindulge.

Highly processed foods tend to be high in fat, salt, and empty carbohydrates, so avoid them. Instead, include some fruits and veggies, protein, and a little healthy fat.

Here are 10 that are just as easy as a candy bar.

1. A hard-boiled egg is packed with protein but low in fat and carbohydrates. It’s easy to make in advance, making it convenient to bite into.
2. Toast with avocado or peanut butter gives you whole grains, protein, good fat, and not too much of anything bad for you. Just make sure you’re using good bread.
3. Veggies, pita bread, and hummus – a light and flavorful favorite.
4. Mix up a protein shake and toss in some berries.
5. Cheese and (clean) crackers. Again, ensure you get crackers that are not jacked up with salt, sugar, and other ingredients.
6. Fruit, fruit, fruit.
7. Plain Greek yogurt. You can mix in berries or nuts.
8. Nuts and seeds are full of nutrients, protein, fiber, and good fat, and can reduce the risk of heart disease and other problems.
9. Slices of cucumbers, red peppers, and other vegetables.
10. Handy cheese snacks are available at your grocery store. Or buy blocks and slices of a piece. 

See? You don’t need that candy bar at all.

If you’re over 50, stuck in a health rut, and are ready to feel like yourself again, our team of functional aging specialists knows precisely what you need to get your health and fitness back where it should be! 

We help men and women over 50 feel better, look better, and age actively- because our life isn’t over as we age; in many ways, it’s just beginning!

Interested in changing your life for the better? 

Join our 21-Day Strength and Balance program to rediscover everything you’re still capable of!

Sign up here: https://go.ypbtrainingstudio.com/21-day-longevity-and-strength-program.

If you have any questions, call us at (361-857-5087), and we’ll discuss how we can help you!

Thick, bone-in pork chops are as packed with protein as boneless skinless chicken breasts, and so flavorful on their own they need little extra fuss to turn into a tasty dinner. Here they’re the centerpiece of a one-skillet meal that includes colorful spring vegetables bound in a light gravy and paired with brown rice to crank up the fiber, then freshened with a shower of herbs. Serves 2. – Susan Puckett

Ingredients

• 1 tablespoon neutral oil, plus more, as needed
• 2 (6-ounce) bone-in center cut pork chops
• Kosher salt 
• 1 ½ cups diagonally sliced carrots, about ¼ inch thick
• ¾ cup thinly sliced shallots
• 2 teaspoons all-purpose flour
• 1 cup unsalted chicken stock or broth
• 1 teaspoon Dijon mustard
• 1 cup frozen peas (no need to thaw)
• Freshly ground black pepper
• 1 tablespoon unsalted butter, cut in small pieces
• 2 tablespoons chopped flat-leaf parsley
• Brown rice for serving

Instructions

1. Heat the oil in a large skillet with a lid over medium-high heat. Pat the pork chops dry and season with salt on both sides. 
2. Add the chops to the skillet and cook until well-browned, about 3 minutes per side. Transfer the chops to a plate. 
3. Add the carrots and shallots to the skillet and cook, stirring often, adding a little more oil if needed, until lightly browned, about 3 minutes. Stir in the flour to coat the vegetables and cook, stirring, 30 more seconds.
4. Add the stock and mustard to the skillet, bring to a boil, cover with a lid, and reduce the heat to medium. Let it simmer for about 5 minutes, or until the carrots are tender. 
5. Reduce the heat to medium low. Remove the lid and stir in the peas and butter. 
6. Nestle the chops in the vegetable mixture, Cover with the lid and cook until the pork is cooked through (145 degrees on a meat thermometer), 2 or 3 minutes.
7. Remove from the heat, sprinkle with parsley, and serve over brown rice.

Susan Puckett is an Atlanta-based food writer and cookbook author.

If you’re ready to create a personalized plan that’s meaningful enough to stick to, especially when the going gets tough, we’re here to help.

In our 21-Day Longevity and Strength Program, we’ll work together to ensure you’re not just “going through the motions” to hit your goals but living a life that aligns with your values.

Sign up here: https://go.ypbtrainingstudio.com/21-day-longevity-and-strength-program.

A bag of veggies, a box of pasta, and a few odds and ends make a satisfying one-bowl dinner that’s nutritious and quick. Antioxidant-loaded broccoli and cauliflower florets transform into a hearty stand-in for meat when roasted to caramelized perfection in a high-heat oven. A squeeze of citrus, bits of sun-dried tomato and garlic, a hefty handful of shredded Parmesan, and a last-minute sprinkle of toasted almonds add flavor and texture. Save pasta water before draining; adding a little at the end can meld with the cheese to create a light sauce. Serves 4. — Susan Puckett

Ingredients

• Salt
• Extra-virgin olive oil
• 1 (12-ounce) bag broccoli and cauliflower florets, cut in uniform bite-size pieces
• Freshly ground pepper
• 8 ounces regular or whole wheat rigatoni, penne, or other short tubular pasta
• ½ cup drained julienned sun-dried tomatoes in oil
• 1 cup reserved pasta cooking water
• 2 or 3 finely minced garlic cloves
• ¾ cup grated Parmesan cheese
• 3 tablespoons lemon juice
• ¼ cup toasted slivered almonds

Instructions

1. Preheat the oven to 450 degrees. Add about a tablespoon each of salt and olive oil to a large pot of salted water and bring to a boil over high heat. 
2. Place the broccoli and cauliflower florets on a large sheet pan and toss with 2 tablespoons of olive oil, sun-dried tomatoes, 1 teaspoon of salt, and several grindings of black pepper until evenly coated, adding a little more oil if needed, then spread them out in a single layer. 
3. Place the pan in the oven. Add the pasta to the boiling water and boil while the vegetables roast.
4. After 10 minutes, give the vegetables a stir, spread them out again and roast for 5 or 10 minutes, until tender-crisp and deep brown in some spots.
5. When the pasta is cooked (about 8 to 12 minutes) remove ½ cup of the pasta water and set aside. Then drain the pasta in a colander, transfer back to the pot, and toss with the roasted vegetables. Sprinkle with the garlic, Parmesan, 2 tablespoons of the lemon juice and about ¼ cup of the reserved pasta water and toss, distributing the cheese and vegetables throughout the pasta. Taste and add more salt, pepper, lemon juice, and pasta water as needed for moistening and to break up any clumps. Transfer to a serving bowl or individual bowls. Sprinkle with toasted almonds.

Susan Puckett is an Atlanta-based food writer and cookbook author.

If you’re over 50, stuck in a health rut, and are ready to feel like yourself again, our team of functional aging specialists knows precisely what you need to get your health back where it should be! 

We help men and women over 50 feel better, look better, and age actively- because our life isn’t over as we age; in many ways, it’s just beginning!

Interested in changing your life for the better? 

Join our 21-Day Strength and Balance program to rediscover everything you’re still capable of!

Sign up here: https://go.ypbtrainingstudio.com/21-day-longevity-and-strength-program.

If you have any questions, call us at (361-857-5087), and we’ll discuss how we can help you!

You might’ve noticed that you’re seeing collagen promoted more and wondered what that’s all about. And maybe you’ve previously heard about collagen in connection with skin care.

But it also plays a significant role in keeping your whole body strong and healthy, and it’s getting more attention nowadays.

Collagen is the most abundant protein in the human body. It’s essential for healthy joints, bones, skin, nails, muscles, and even digestion. Think of it as the glue that helps hold everything together.

Our natural collagen production starts to slow down after age 30, and the effects become more noticeable.

Many people over 50 use collagen supplements to reduce joint pain, support muscle recovery, and improve skin elasticity, even smoothing wrinkles. It can help you stay more active, recover more easily, and look and feel better doing it. Collagen may even boost bone density and improve gut health.

It’s easy to include in your daily routine. Stir a scoop of collagen powder into coffee, tea, or smoothies. Look for healthy snacks that list it on the label. And don’t forget food sources that support your body’s collagen production, like:

• Eggs
• Chicken skin and cartilage
• Fish (especially with skin)
• Citrus fruits (rich in vitamin C)
• Leafy greens and nuts

Tell us if you have any questions about a healthy diet or supplements. We are here to help you feel like yourself again.

Our team of functional aging specialists knows precisely what you need to get your health and fitness back where it should be! 

We help men and women over 50 feel better, look better, and age actively- because our life isn’t over as we age; in many ways, it’s just beginning!

Interested in changing your life for the better? 

Join our 21-Day Strength and Balance program to rediscover everything you’re still capable of!

Sign up here: https://go.ypbtrainingstudio.com/21-day-longevity-and-strength-program.

If you have any questions, call us at (361-857-5087), and we’ll discuss how we can help you!

Here are some of the questions we’re often asked regarding exercise after age 50. Let us know of any other questions you have! We are happy to answer them.

Question: Will lifting weights make me big and bulky?
Answer: No! Strength training is absolutely essential to healthy living as we get older. We’re not talking about body building. Trust us: It takes a ton of concentrated effort over a long period of time for healthy young men to get “big and bulky.” It will not happen to you.

But you will be preserving muscle, which is necessary for all movements, including everyday tasks like bringing in the groceries and picking up babies. You’ll also improve your balance, making you less likely to fall, and your bone strength, making you less likely to break something.

Q: Isn’t walking enough exercise for older people?
A: No, it’s not. Sorry – not sorry, as the kids say. Walking is a great start, so if you’re already doing it, then keep it up. And if you’re not, then by all means start. But you need cardiovascular exercise that’s more vigorous; strength training; and agility work, like stretching.

Q: What’s the best kind of exercise for me?
A: The kind that’s fun. The kind you will do regularly. The kind that helps you feel, move and look better. That can be just about anything, and we can help you find the right activity and location for you, even if it’s not with us

Are you tired of not being able to enjoy your favorite activities anymore? Our team of functional aging specialists will help make them possible again!

We help men and women over 50 feel better, look better, and age actively- because our life isn’t over as we age; in many ways, it’s just beginning!

Interested in changing your life for the better? 

Join our 21-Day Strength and Balance program to rediscover everything you’re still capable of!

Sign up here: https://go.ypbtrainingstudio.com/21-day-longevity-and-strength-program.

If you have any questions, call us at (361-857-5087), and we’ll discuss how we can help you!

Sheri knew something was wrong.

She’d always been active, particularly enjoying daily walks. But lately, her balance and posture had been off. Her knees jerked, and her hands trembled.

So, when her doctor diagnosed her with Parkinson’s disease last year, it was almost a relief.
“At least now I knew,” says Sheri, 73.

She started an exercise regimen designed to help relieve some of the symptoms of Parkinson’s. It started working quickly. Sheri felt less pain, and her balance and posture improved. And she has stayed committed to staying active.

“Movement is the most important thing,” she says, noting her support group – adult children, “prayer partners,” and friends who stay in touch with her.

More Than 10 Million Cases Globally
April is Parkinson’s Disease Awareness Month, a good time to discuss how exercise can lessen symptoms and improve quality of life.

Parkinson’s is a neurodegenerative disorder that affects the brain, and symptoms can include tremors, problems with walking and balance, and limb rigidity. 

More than 10 million people worldwide have it, according to the Parkinson’s Foundation. In the US alone, more than 60,000 people are diagnosed each year, almost all of them after age 50.

The cause is unknown. There is no cure. Treatments include medication and surgery, says the Parkinson’s Foundation. It is not fatal itself. But complications are the 14^th leading cause of death in the US, says the Centers for Disease Control.

Exercise Is Essential
“Any kind of exercise you do consistently will help improve your Parkinson’s symptoms and overall health,” the Parkinson’s Foundation says. That’s because exercise might slow the progression of the disease. It also:

• Improves muscles, bones, flexibility and balance
• Helps with lung capacity
• Keeps you socially active
• Boosts confidence and mood

Boxing is an increasingly common activity for Parkinson’s patients. “Non-contact boxing-inspired classes can reverse, reduce, and even delay the symptoms,” says Rock Steady Boxing.

“Boxers condition for optimal agility, speed, muscular endurance, accuracy, balance, hand-eye coordination, footwork, and overall strength to defend against and overcome opponents,” Rock Steady says. “Parkinson’s causes a loss in many of the same elements that boxers condition to improve.”

Also, the Parkinson’s Foundation recommends activities such as:

• Golf
• Walking
• Bicycling
• Dancing, since learning steps while moving can boost cognition, like boxing exercises
• Swimming
• Tai chi and yoga to help with balance

Exercise Gives Back Some Control
Sheri says she’s committed to her walking routines and other activities. They help her feel better physically and boost her spirits. 

“This is something I can control,” she says. “I felt so out of control with the Parkinson’s. And this helps me feel so good, I can’t tell you.

“In the evenings, if I’m down in the dumps, I go out walking and it makes such a difference. I’ve been blessed that it’s not worse and that there’s something I can do to help it.”

Interested in changing your life for the better? 

Join our 21-Day Strength and Balance program to rediscover everything you’re still capable of! Sign up here:https://go.ypbtrainingstudio.com/21-day-longevity-and-strength-program.