Resources from Florida Department of Health – Coronavirus (COVID-19)
For up-to-date information related to the Coronavirus (COVID-19) in Florida, we recommend visiting the Florida Department of Health website.
Healthy Eating for Older Adults
Eating right and staying fit are important regardless of your age. As we get older, however, our bodies require different nutrition, so it becomes even more important to make the right choices.
Healthy eating, regular physical activity and a positive mindset can help you live not only a longer life, but a more fulfilling and happy one. These important components can also delay health issues, including diabetes and high blood pressure.
How do you achieve this important balance?
It doesn’t have to be complicated. With some simple planning, you can ensure you are getting the right nutrition at the right time each day. Experts agree that planning out your daily menu using good food choices is key to success. Doing so will keep you on track and give you more dedicated time to the physical activities you enjoy because you won’t be spending as much time in the kitchen.
How do you get started?
The National Institute on Aging recommends making a shopping list. Doing so will not only remind you to shop for the foods you should be eating, but will help you stick to your food budget. They have even provided a handy “My Shopping List” with nutritious, healthy options to take with you to the grocery store.
After shopping, build your meals following a simple, healthy, balanced diet by:
- Changing up your protein choices to include lean meats, fish, beans, peas and lentils, low-fat cottage cheese, pork loin and bison.
- Making at least half your grains whole grains.
- Making half your plate vegetables and fruits.
- Adding in three servings of low-fat or fat-free dairy daily (milk, yogurt or cheese) that are fortified with vitamin D to help keep your bones healthy.
Some additional healthy eating tips for seniors include:
- Use less salt. As we get older, our sense of taste declines and we may reach for the salt shaker to add flavor to our food. This is not a good idea. According to the U.S. Food and Drug Administration, too much salt can lead to high blood pressure and other health issues, like stroke, kidney disease and heart disease. Use seasonings that don’t contain salt, like fresh herbs and spices instead
- Use less sugar. Not only are refined sugars empty calories, but they add no nutritional value to your diet. Replace sugar heavy foods with fresh fruit, yams and other naturally sweet foods.
- Choose healthy fats. Fats are a necessary part of any diet, but it is important to reduce or eliminate saturated and trans fats. Healthy fats such as olive oil, avocado, fish high in omega-3 fatty acids and nuts are all great choices.
- Eat a variety of foods. It’s especially important to be aware of the variety of nutrients we are putting into our bodies as we age. Opt for a mix of lean protein, fruits and vegetable, whole grains and low-fat dairy products every day.
We can also help you right here at The Villages Health! Learn how to improve your eating and overall wellness choices at our Learning Center. We offer free classes and health screenings for the whole community that can help you achieve your personal health goals. Classes are free, but fill quickly. Be sure to invite a friend, neighbor or loved one. Registration is required.
Register for a Nutrition Class
5 Ways to Make Heart Healthy Choices at the Grocery Store
As we get older, the decisions we make at the grocery store can have a significant impact on our health. It’s important to buy food that is good for your heart. Eating a diet that is rich in vegetables, fruits, lean protein and fiber can reduce your risk of developing heart disease.
Below are 5 tips on how to make heart healthy choices at the grocery store.
- Buy Several Fruits and Vegetables. Adults should eat at least five servings of fruits and vegetables every day. Fruits and vegetables are low in calories and high in vitamins and minerals.
- Avoid Buying Butter. Avoiding butter can help lower cholesterol. It is recommended to eat less than 300 milligrams of cholesterol per day.
- Buy High Fiber Foods and Nuts. Fiber is great because it keeps you full and helps lower your cholesterol. Fiber is found in beans, whole-grain cereals and nuts. Walnuts and almonds specifically have shown a positive impact on heart health.
- Don’t Buy High Fat Dairy and Meat. Look for yogurt, milk and cheese that have less than 2% fat. When it comes to meat, you want to buy cuts that end in “loin” like tenderloin and sirloin. These cuts generally have less fat.
- Buy Frozen or Canned Fruits and Vegetables. Canned fruits and vegetables have similar benefits and contain the same vitamins and minerals. It is important to choose unsalted and unsweetened options.
To learn more about how to avoid strokes and heart attacks, register for our free heart health classes. You do not have to be a patient or resident to attend.
How to Prevent Diabetes
Being overweight or obese are very prevalent risk factors for diabetes. How do you know if you’re overweight or obese? These terms are determined by your body mass index (BMI), which is a calculated number based on your height and weight. A BMI of 25-29.9 (kg/m2) is considered “overweight.” A BMI of 30 or greater is known as “obese.” These are both considered risk factors for diabetes. See the BMI chart below to determine if your weight puts you at increased risk for diabetes. Other risk factors include: being over the age of 45, having a family history of diabetes, lack of physical activity, high blood pressure and having an abnormal lipid panel. Thankfully, most of these risk factors are modifiable!
The recommendations for physical activity are 150 minutes of moderate-intensity activity every week, plus 2 days of resistance or strength training. Moderate-intensity activity means getting your heart rate up. You’re getting moderate activity if you can talk but can’t sing while doing an activity. Increasing your muscle mass can also help moderate your blood sugar.
The general recommendation for sodium intake is no more than 2,400 mg of sodium daily. This recommendation is even lower if you already have high blood pressure. On average, Americans eat 3,600 mg of sodium per day, so we have quite a bit of room for improvement! Sodium is listed on the nutrition facts label of our foods, so next time you are shopping, compare the sodium content of foods.
Having an abnormal lipid panel also puts you at risk of developing diabetes. This panel is typically tested by blood work from your doctor. Your lipid panel includes serum triglycerides, LDL cholesterol (“bad cholesterol”), HDL cholesterol (“good cholesterol”) and total cholesterol.
If you are currently overweight or obese, there are many potential approaches to weight loss. There is no one diet that is optimal for all individuals. Diets should be individualized to specific food preferences and preferred approaches. Limiting calorie-dense foods, reducing overall portion sizes, or following a structured meal plan are just a few examples of how to lose excess weight.
Have you been diagnosed with diabetes already? The Villages Health has the only American Diabetes Association accredited program in the region, and provides quality support, management, training and education for individuals with diabetes. The program is provided in 10 hours over the first year of education, including an individual needs assessment followed by 4 two-hour group classes. An additional 3 hours of one-on-one medical nutrition therapy is provided within the initial year, followed by 2 hours every year thereafter. Our team of Certified Diabetes Educators and Registered Licensed Dietitians are eager to be a part of your quality health care team, helping you stay well and appropriately manage your diabetes.
We are also proud to offer the Diabetes Prevention Program for individuals at risk for developing type 2 diabetes. The Villages Health is one of only four organizations in Florida to have received full recognition status by the Center of Disease Control and Prevention for this program. This year-long series is provided at all of The Villages Health primary care centers in a group setting and has proven efficacy to support and sustain weight loss, while reducing the risk for the development of type 2 diabetes.
If you are interested in participating in any of our programs, please call 352-674-1770.
The Power of Pumpkin
We carve them, paint them, and place them on doorsteps and mantels. And while pumpkins make wonderful seasonal decor, their versatility is unmatched in the kitchen. In addition, the health benefits of pumpkin make them worthy of a spot on your menu. They’re rich in fiber and a great source of antioxidants. One cup of cooked pumpkin contains more than 200% of the recommended daily intake of vitamin A. Plus, the flesh and seeds of this enormous fruit (did you know they are a fruit?) are edible and can be used in sweet or savory dishes. Below are some of the health benefits of pumpkin, followed by a delicious muffin recipe.
5 Incredible Health Benefits of Pumpkin
1. Heart Health
A good source of antioxidants, which can help protect arteries from plaque buildup.
2. Strong Bones
Potassium, vitamin k and magnesium help support bone density.
3. Immunity Boosting
Chock full of vitamins C and E, iron, and folate, which can help boost your immune system and speed up healing.
4. Skin Health
Beta-carotene in pumpkin helps reduce inflammation and ward off skin cancer. Alpha-carotene may also help slow down the aging process.
5. Cholesterol & Digestion
A good source of fiber, pumpkin can help remove cholesterol from the body and improve digestive health.
Healthy Pumpkin Muffin Recipe
INGREDIENTS
- ⅓ cup melted coconut oil or extra-virgin olive oil*
- ½ cup maple syrup or honey
- 2 eggs, at room temperature
- 1 cup pumpkin purée
- ¼ cup milk of choice
- 1 teaspoon baking soda
- 1 teaspoon vanilla extract
- ½ teaspoon salt
- 1 ½ teaspoons pumpkin spice blend (or ½ teaspoon ground cinnamon, ½ teaspoon ground ginger, ¼ teaspoon ground nutmeg, and ¼ teaspoon ground allspice or cloves)
- 1 ¾ cups whole wheat flour
- ⅓ cup old-fashioned oats, plus more for sprinkling on top
INSTRUCTIONS
- Preheat oven to 325 degrees Fahrenheit. Line or grease muffin tin with cooking spray.
- In a large bowl, beat the oil and maple syrup or honey together with a whisk. Add the eggs and beat well. Mix in the pumpkin purée and milk, followed by the baking soda, vanilla extract, salt, cinnamon, ginger, nutmeg and allspice.
- Add the flour and oats to the bowl and mix with a large spoon, just until combined.
- Divide the batter evenly between the muffin cups. Sprinkle the tops of the muffins with a small amount of oats, followed by a sprinkle of cinnamon.
- Bake muffins for 22 to 25 minutes, or until a toothpick inserted into a muffin comes out clean.
Source: Cookie and Kate
The Difference between a Cold & the Flu
Based on the National Institute of Allergy and Infectious Diseases, there are over 500 million colds in the United States. It is the main reason for missed work and school. Each flu season (November through March), there are between 15 million and 64 million flu cases each year.
These illnesses are more likely to occur during the fall and winter months because they are more stable at colder temperatures. The flu virus, in particular, doesn’t spread at higher temperatures. The dry, cold conditions pull moisture out of droplets released by coughs and sneezes, allowing the virus to linger in the air. Sometimes it is hard to know if you have a common cold, or if you have something more severe like the flu. We want to make this easy for you to decipher.
Below you will see the differences between a cold and the flu.
To learn more about the differences between the cold and flu, register for our free “Cold and Flu” class. You do not have to be a patient or resident of The Villages to attend.
5 Ways to Reduce Your Risk of Falling
Many people who fall, even if they are not injured, develop a fear of falling. This fear may cause them to limit their activities, which leads to reduced mobility and loss of physical fitness, and in turn increases their actual risk of falling. We don’t want you to be scared of falling, so we will share five tips on how you can reduce your risk of falling.
1. Be Physically Active: Regular physical activity is a first line of defense against falls and fractures. Physical activity strengthens muscles and increases flexibility and endurance. Your balance and the way you walk may improve with exercise, decreasing the chances of a fall.
2. Review Medications with Your Doctor: All drugs carry side effects and can interact with other medications. For many medications, one or more side effects affect balance. According to the Centers for Disease Control and Prevention, common problems include vision changes, dizziness or lightheadedness, drowsiness, and impaired alertness or judgment. Some medications may damage the inner ear, spurring temporary or permanent balance disorders.
3. Check Your Vision, Hearing and Blood Pressure: You should have your vision tested regularly or if you think it has changed. Even small changes in sight can make you less stable. Not being able to hear well can impact your balance by causing you to have to react at the last minute. Some older people have normal or increased blood pressure while seated, but their blood pressure drops too much while standing. There is no way to know unless you check. Tell your doctor if you feel faint or unsteady when you get up from sitting or lying down.
4. Choose Safe Footwear: Our feet have nerves that help us judge the position of our bodies. To work correctly, our feet need to be in touch with the ground and our shoes need to stay securely with the foot as we take each step. Otherwise, falls may occur. It’s important to select your footwear carefully to help prevent falls. Wear sensible, low-heeled shoes that fit well and support your feet. There should be no marks on your feet when you take off your shoes and socks.
5. Make Your Home Safe: Remove or avoid safety hazards. Improve the lighting throughout your home. Have handrails installed on both sides of stairs and walkways. If you must carry something while walking up or down stairs, hold the item in one hand and use the handrail with the other. When you’re carrying something, be sure you can see where your feet are stepping. Properly place grab bars in your tub and shower, and next to the toilet, to help you avoid falls. Also, move items to make them easier to reach.
To learn more about reducing your risk of falls, register for our free “Fall Prevention” class. You do not have to be a patient or resident of The Villages to attend.
How to Eat Healthy During a Hurricane
Sara Murray, RD, LDN, one of our Registered Dietitians, has prepared a grocery shopping list, several recipes and a meal plan for you and your family in case of an emergency. The shopping list includes food for 3-days for a family of 4. Below you will also find an example of a 3-day meal plan incorporating these recipes. We hope you find these resources helpful!
Hurricane Grocery List
Recipes
Now that you have all of your groceries, it’s time to make healthy recipes out of those ingredients. You can download the recipes by pressing the button below.
Meal Plan
Below you can find an example of a 3-day meal plan incorporating the recipes above.
Eliminate Emotional Eating
“I had a bad day. I deserve this cookie.” “I am bored. What can I eat?” “I am really anxious about my health. I need to crunch on some chips.”
How many of us have said these statements to ourselves? Experts estimate that 75% of overeating is a response to emotions.
Why do we eat when we are upset? It may be that we feel that we have no choice but to eat. Perhaps we don’t know what else to do. We also may feel entitled to eat for getting through a difficult situation. Food can be an effective distractor….temporarily. How do we usually feel several minutes after we have eaten a food that we did not plan to eat? Most people say that they end up feeling discouraged because they did not follow their food plan. Instead of solving the first problem (e.g., stress, boredom, anxiety), additional problems were added (i.e., emotional eating and weight gain).
Researchers found that emotional eaters were less likely to lose weight and more likely to regain weight lost compared to people who did not engage in unplanned eating when upset. Individuals who do not have a weight problem as well as those who have successfully maintained a weight loss do not eat to comfort themselves. If they do, they notice what they are doing and immediately get back on track.
Emotional eating is a learned behavior that you can change! The more times that you can manage emotions without eating, the more able you will be able to refrain from overeating in the future. The key is learning to break the automatic connection between food and your mood. It involves finding ways to deal with emotions that don’t involve food.
The Villages Health is excited to introduce a weight management group specifically targeting emotional eating, ACT on Healthy Living. This group treatment is facilitated by Lucy Rathier, Ph.D., Licensed Psychologist. Dr. Rathier has extensive experience and expertise in the behavioral treatment of obesity and emotional eating.
Many people struggling with their weight know what to do—eat smaller portions and exercise more. However, knowing what to do and getting yourself to do it are entirely separate skills. When it comes to changing long-term, habitual patterns, getting yourself to do something different is really dependent on keeping in mind your values or how you want to be in your life (e.g., to be healthy and active as I age, to be around to see special events in the lives of my family members, etc.). Thus, the main purpose of this group is to help you lead a life that is vital, full, and connected which includes healthy behaviors as a choice.
This approach is experiential. It includes mindfulness, learning how to distance yourself from unhelpful thoughts that cause you to struggle, and strategies which allow you to experience emotions without being overcome by them. These all lead to the ability to engage in behaviors consistent with living a fulfilling life despite uncomfortable feelings and thoughts. For example, “I feel stressed and desire a comfort food nevertheless I will stick to my healthy eating plan and take a walk.” For it truly to work, participants commit to practicing strategies in their daily lives.
Participation in this group treatment requires established care with a Primary Care Provider in The Villages Health and an initial screening evaluation with Dr. Rathier. For an appointment with Dr. Rathier, please call the Santa Barbara Care Center at 352-674-1740.
Diving Deeper into the Four Types of Exercise
Exercise and physical activity fall into four basic categories. The categories include: endurance, strength, balance and flexibility. Each type of exercise is different and they all have different benefits. Mixing up your routine helps to reduce boredom and risk of injury. Learn more about the four types of exercise below.
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- Endurance – These are aerobic activities that increase your breathing and heart rate. They keep your heart, lungs and circulatory system healthy. Participating in endurance activities can delay or prevent health conditions like diabetes, breast and colon cancer and heart disease. Types of endurance activities include: brisk walking or jogging, yard work (mowing, raking, digging), swimming, dancing, biking, playing tennis and playing basketball. You should build up to at least 30 minutes of moderate-intensity endurance activities on most, if not all, days of the week. If you’re not exercising now, start with a ten minute session and work your way up to 30+ minutes.
- Strength – These exercises make your muscles stronger. Small increases in strength can make a big difference in your ability to stay independent. It will make climbing stairs and carrying groceries a lot easier. Strength exercises increase your balance and help tone your muscle. You will also gain muscle mass, which burns calories faster than fat mass. Build up to at least 30 minutes of strength training on all of your muscle groups two or more days per week. Try to avoid exercising the same muscle group back to back.
- Balance – Each year, more than 1.6 million older Americans go to the emergency room because of fall-related injuries. Balance exercises can help prevent falls and avoid the disability that may result from falling. Balance exercises can be done anywhere, anytime and as often as you’d like. For safety, use a chair or wall for support.
- Flexibility – Flexibility, or stretching exercises, give you more freedom of movement for your physical activities. Stretching increases the range of motion of your muscles. This makes everyday activities easier, such as getting dressed and reaching objects on a shelf. Stretching exercises can improve your flexibility, but they will not improve your strength or endurance. Do each stretching exercise 3 to 5 times at each session. Slowly and smoothly stretch into the desired position, as far as possible without pain. Hold the stretch for 10 to 30 seconds. Relax, breathe, then repeat, trying to stretch farther.
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To learn more about exercise and physical activity, register for a free learning center class. All of our courses are free to the entire community. You do not have to be a patient or a resident of The Villages to attend, so please remember to bring a friend.