Roast chicken seems to cry for potatoes, rice, or some other starchy side. But cauliflower can stand in as a hearty nutrient-packed companion for a fraction of the calories and carbs. In this recipe adapted from Ruby Tandoh’s “Cook as You Are” (Knopf, $35), the florets roast in a pan with skin-on thighs rubbed with bold spices, which are then tossed in a simple tangy dressing and showered with herbs and dried cranberries. Serves 4. RECIPE HERE. –Susan Puckett

Ingredients

·         1 ½ tablespoon olive oil

·         1 teaspoon smoked paprika

·         1 teaspoon ground coriander

·         1 teaspoon chili powder

·         1 teaspoon dried oregano

·         Kosher salt

·         4 large or 8 small bone-in, skin-on chicken thighs (about 2 ½ pounds)

·         Florets from 1 medium head of cauliflower

·         3 tablespoons pine nuts

Dressing and garnish:

·         1 garlic clove, crushed or finely grated

·         1 ½ tablespoon olive oil

·         1 tablespoon apple cider vinegar

·         2 teaspoons honey or maple syrup

·         Kosher salt and black pepper

·         ½ cup chopped fresh parsley, cilantro, mint, or a combination

·         Several handfuls of arugula or spring mix leaves, optional

·         Yogurt and flatbreads for serving, optional

Instructions

1.      Preheat the oven to 400 degrees. In a small bowl, mix the olive oil, paprika, coriander, chili powder, oregano, and a half teaspoon of salt to make a paste.

2.      Place the chicken thighs in a roasting pan, at least 9-by-13 inches or larger. Rub the thighs all over and under the skin with the spice paste.

3.      Roast the chicken for 15 minutes, then remove from the oven, add the cauliflower and pine nuts, and toss well so that everything is evenly coated with the drippings and seasoning.

4.      Return the pan to the oven for 20-25 minutes longer until the cauliflower is tender and mottled brown, and the chicken is crispy and cooked through (the juices should run clear when pierced with a knife.)

5.      Meanwhile, in a small bowl, whisk together the garlic, olive oil, honey, or maple syrup, and a ¼ teaspoon of each salt and black pepper to taste until emulsified.

6.       When the chicken is done, remove the pan from the oven, drizzle with the dressing, and toss to coat. Scatter with the chopped herbs and cranberries and serve, if desired, atop a handful of arugula or spring mix lettuce, with some of the juices spooned over. Yogurt and flatbread could be served on the side.

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

Sharing the Good News about Healthy Eating

Bruce Mylrea went through life enjoying meat, French fries and more components of what he now calls “the worst diet on the planet.”

He says that contributed to his diagnosis of late-stage prostate cancer when was 52.

That led him to radically change his diet to one he says prevents and even reverses chronic, long-term illnesses and leads to sustained weight loss – a whole food, plant-based diet.

“The food promoted the cancer,” says Bruce now, nine years later. “It is also my most powerful tool for battling it.”

Bruce and his wife, Mindy, promote this way of eating with their nonprofit “educational movement” at OneDayToWellness.org website. They recently spoke at the virtual Functional Aging Summit, put on by the Functional Aging Institute.

The group’s cofounder, Cody Sipe, adopted the eating plan a couple of years ago and now swears by it, as well.

Whole-food, plant-based eating relies heavily on beans, peas, lentils and seeds; whole grains; high-fat healthy foods like avocados, nuts and olives; and vegetables and fruit.

A little animal-based food is allowed – but no processed food is.

Bruce and Mindy say to watch out for “SOS” – added sugar, oils and salt.

Instead of meat, they have found culinary delights with mushrooms, tempeh and soy. For instance, they’ll favor a black bean/quinoa burger over a traditional cheeseburger.

“There’s no human requirement for dairy,” Bruce says. “You’re better off without it.”

It might not be for everyone. But if you’re interested in learning more, the couple’s website is full of valuable insight and information. And, as it says, “What if a cancer diagnosis isn’t an ending? What if it opens the door to a new chapter that feels even better than the ones before it?”

It did for Bruce.

5 Tips to Stop Singing the Sugar Blues

Are you trying to eat better these days?

One of the best things you can do is reduce the amount of sugar you consume.

We eat too much added sugar in our diets– often without even realizing it, and often from processed foods. Sugar adds to a range of health issues common later in life, including Type 2 diabetes, heart disease, obesity, cancer and stroke.

If all that weren’t enough, researcher Robert Lustig says, “Sugar turns on the aging programs in your body. The more sugar you eat, the faster you age.”

Here are five tips to put a dent in your sugar intake.

1. Start with breakfast, when we often consume sugary beverages and packaged foods. Stick with whole foods instead.
2. Read food labels. Be skeptical of terms like “high-fructose corn sugar,” “agave” and even “honey,” since they are added sugars, too.
3. Most whole fruit is generally OK, because the sugar comes with fiber, vitamins and other nutrients. It won’t jolt your blood sugar in dangerous ways. Fruit juices are another story.
4. Reconsider dessert. Go for Greek yogurt with fruit, or dark chocolate (the higher the cocoa level, the less sugar).
5. Don’t keep it in the house. Buy natural sweeteners like Stevia, and avoid high-sugar, highly processed junk food that’s packed with added sugar. If it’s not in the cupboard, you can avoid the temptations a lot easier. Instead, keep nuts, jerky and hard-boiled eggs handy for when snacky cravings hit.

And remember, it’s not meant to be torture. Have a treat once a week, but be smart about even that, since sugar can cause us to want more and more of it.

Sources: The New York Times, Healthline

Healthy Living Today: Top 10 Lessons

A few months into the coronavirus crisis, we have learned and been reminded of so much important information about fitness after 50.

If it helps to find a silver lining, let’s share just 10 things that have come up since all this started – and draw inspiration from them to carry on with a healthy lifestyle.

1. We’ve gotta keep moving, even if our options have changed.

Carlos, a friend in New York City, has been a personal trainer for decades. As he told us, “Keep your body and mind as healthy as possible so you can deal with the stress of the world we’re living in today. “We have to keep on living. We have to keep moving.”

2. A simple way to do that: Stop sitting so much.

Get up and walk around the house during commercials. Put on some music and dance. Work in your garden. It all counts.

3. Remember 150. World and US standards say most adults need 150 minutes of moderately vigorous aerobic activity a week, plus at least two sessions of resistance training.
4. Everyone can, in fact, adapt easily with technology.

How many times have we been told that “older” people are afraid of technology? We have seen how false that is, as so many of you quickly started working out via Zoom or other online video services.

“I am open to new things – I am NOT an old fogey,” Helen, 74, told us after she overcome her dislike for electronic devices so she could continue her workout habits.

6. Walking is great for everybody – and every mind and spirit, too. Have you noticed how the bike trails and sidewalks are busier than ever with people out getting a walk? It’s good for their energy levels, endurance, mood and creativity, too. As Thoreau said, “The moment my legs begin to move, my thoughts begin to flow.”
7. We are craving the connections that exercise provides. Being a part of a community is important to maintaining good exercise and nutrition habits. We’ve all been spending more time at home, of course, but gyms and studios still help us maintain our social bonds through online workouts and other activities.

As Jean, 64, put it: “I love to see my friends on there and say hi. I wouldn’t want to give it up.”

7. We’re reading more – whether it’s “bucket list” classics, nonfiction about pandemics and social issues, or fun “beach reads” to escape. Reading improves our memory, brain function, and decision-making abilities. It reduces stress and helps us fall asleep.
8. We’re practicing yoga, Pilates and tai chi. Did you know that 10 million Americans over 50 practice yoga regularly? And that was before more gyms and studios started offering it online!
9. We’re focusing on broader wellness. We’ve been forcefully reminded that our wellbeing involves more than physical exercise. It also encompasses emotional, cognitive, social and spiritual health, among other aspects.

10. Fitness isn’t merely possible – it’s necessary for better living.

“Exercise is vital for functional longevity, no matter how you do it,” says Dan Ritchie, PhD, president and cofounder of the Functional Aging Institute. “You can’t afford to take two months off.”

Which takes us back to the top: We’ve gotta keep moving!

We’re here for you now and in the future, with a variety of activities and approaches to helping you reach your fitness and healthy-living goals. Give us a call today.

Stroke is common and serious. But we can learn how to prevent strokes by lowering our risk through exercise and other lifestyle habits. And spotting the symptoms early can greatly lower the odds of permanent damage, according to the American Heart Association.

Doctors recommend exercise and healthy eating to improve overall heart health. They also suggest maintaining a healthy weight, drinking only in moderation, and not smoking.

Stroke is an interruption of blood flow to the brain. It can be fatal. Some 800,000 strokes occur annually in the US alone.

And the AHA has a handy way to educate us about spotting a stroke early enough to get help that could save a life or greatly mitigate permanent damage.

1. Face. One side of the face is drooping.
2. Arms. Arm or leg weakness.
3. Speech. Speech difficulty.
4. Time. Time to call for an ambulance immediately.

With February cited as American Heart Month, the AHA also points out:

• Stroke risk increases with age.
• African-Americans are twice as likely for a first-time stroke as white people.
• High blood pressure contributes to 75 percent of first strokes.
• Adults need at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week.
• More exercise brings more benefits.
• Keep exercising and eating right even if you’re on medicine for high blood pressure and cholesterol.

It’s all just more encouragement to live a healthy life and to encourage loved ones to exercise, eat right, and practice other positive daily choices. Visit the heart association or talk to your doctor to learn more.

Being above the age of 50 and wanting to live a healthier and more active lifestyle is something that a lot of people not only need to do but also want to do.  But this is not the only thing that motivates people and every person has their own unique goals and aspirations.

Being Functional Aging Specialists means that we help men and women, over 50, reach their goals and do it with ease at mind.  Helen Peters is one of our awesome clients who came to us with a specific goal in mind.

“I got started because this summer I’m going to be attending my 40^th high school reunion.  I met Lisa at Rotary and I made a commitment that she was the way to make this happen.”

In just six weeks, Helen lost 7.6% body fat and lost a total of 15.2lb of fat!  Not only was she losing body fat but also managed to put on 6lb of muscle.

“I just feel that I’m treating my body better.  I love the eating plan and eating healthy, just on the outside of the grocery store.  They say shop on the outside of the grocery store, and that’s what we did.

I’ve always tried to exercise and be healthy, but again, I think it was changing in that for the first time I saw results.” – Helen Peters

Watch this video and hear from Helen how YPB has been a life changing experience for her. https://bit.ly/2r0OTu4

Have Commitment?

One of the main reasons that Helen did so well was her commitment to our program and the fact she was at a point in her life where she was ready for a change.

At YPB, we help men/women, over 50, move better, feel better and age actively. We have the knowledge and experience to help you achieve your best possible health and quality of life. If you are ready to make a change, like Helen, give us a call today!

As I reflect on a passage in one of my daily readers today, I pause to consider the ways I can still tend to practice insanity. A favorite quote of mine regarding insanity is,

“Doing the exact same thing over and over again expecting different results”

I call this my default position; often forgetting … if nothing changes, nothing changes.

I work as hard as anyone I know toward balance in my life. I still think I can engage in certain attitudes and actions and somehow stay sane.

Even as I work to restore a balance of body, mind, and spirit, I can find myself engaging in any one or more of the following: petty resentments, jealousy, isolation, unrealistic expectations of others, arrogance, fear … and even thoughts of revenge.

I ask myself is this insanity? No, not really …

… it’s more the thought that hanging on to any one of these attitudes will somehow improve my life. This has not worked in the past and it won’t work today. My insanity is my distorted thinking!

Solutions

I have learned in my spiritual program for recovery that there is a solution to my insanity. If I don’t believe I’m worthy, there are things I can turn to that will bring me out of isolation and distorted thinking. I can …

• Go to a recovery meeting, one of numerous church activities available, attend a networking meeting, cycle with friends, or anything healthy that’s gets me out myself.
• Call a trusted other, be vulnerable and honest by sharing what I know doesn’t work for me. A trusted other who listens without pity or advice, someone who can relate and just give me the space to jabber out loud.
• Do the next right thing, eat something healthy if I’m hungry, journal if I’m angry, call someone if I’m lonely, and rest, really rest, if I’m tired.

No Regrets and Choices

When I do the things that are right for me to do, I have no regrets. I’ve lived this day the best I can and I feel better about myself. I feel the power of a God who is there for me and I trust once again, able to choose sanity, faith, and healing paths for my life.

I can stop waiting for sanity to pop out of nowhere or think it will just descend on me from above. Also, I can participate in creating sanity by choosing healthier attitudes and behaviors. One moment, one action, one new behavior at a time.

As I learn to rely on this Higher Power, realizing my part is in the choices I make; my life is gradually restored to sanity.

Even the simple things we choose each day can have an accumulative compound effect on our long-term health, what to eat, how to exercise, when to get started.

I would like to help and be with you in your healthy lifestyle solutions. This keeps me sane as well.

Let’s talk soon, Lisa.