More Life Health Blog - Discussing Seniors' Exercise, Health, Fitness, & More!
Upper Body Resistance Bands Exercises For Seniors | Seniors Fitness
Get stronger and fitter with this upper body exercise routine using resistance bands.
Upper body exercises with resistance band for seniors - get stronger and fitter
Get stronger and fitter with this upper body exercise routine using resistance bands.
For the resistance band used in this video: https://morelifehealth.com/bands
For the Warm-Up Video:
Seated Warm-Up: https://youtu.be/b2DYU7ZQgN0
Do your best and any questions ask below!
- Mike
Three SIMPLE Exercises For a Strong Body | Exercises For Seniors
In this video we go through three simple exercises you can do to work your whole body to help keep you strong.
Three simple exercises for seniors - get a strong body
In this video we go through THREE simple exercises you can do to work your WHOLE body to help keep you strong. We also go through the exercise routine three times, with the first round being more of a demonstration.
For the resistance band used in this video: https://morelifehealth.com/bands
For the Warm-Up Videos:
Seated Warm-Up: https://youtu.be/80ONlDEowzo
Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0
Do your best and any questions ask below!
- Mike
Full Exercise Routine For Seniors | 20 Minute Workout
Here is a full exercise routine that goes for 20 minutes, working the whole body to help keep you moving. We also work the core and get some balance in at the end.
20 minute exercise routine for seniors - Work your whole body
Here is a full exercise routine that goes for 20 minutes, working the whole body to help keep you moving. We also work the core and get some balance in at the end.
For the Warm-Up Videos:
Seated Warm-Up: https://youtu.be/80ONlDEowzo
Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0
Do your best and any questions ask below!
- Mike
Do These 4 Stretches EVERY Day - Stretches For Seniors
Make sure you're doing these 4 stretches daily to improve your posture and prevent hip, back, knee, neck and shoulder pain.
Every day stretches for seniors - improve posture & prevent aches and pains
Do These 4 Stretches Every Day - Make sure you're doing these 4 stretches daily to improve your posture and prevent hip, back, knee, neck and shoulder pain.
Try this 4-Minute Daily Stretching Routine For Seniors.
For the Warm-Up Video:
Seated Warm-Up: https://youtu.be/b2DYU7ZQgN0
Do your best and any questions ask below!
- Mike
Upper Body Workout with Weights for Seniors | Upper Body Exercises With Weights For Seniors
Get stronger and fitter with this upper body exercise routine with dumbbells for seniors.
Upper body workout with weights for seniors - get stronger & fitter
Get stronger and fitter with this upper body exercise routine with dumbbells for seniors.
For the Warm-Up Video:
Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0
Do your best and any questions ask below!
- Mike
Upper Body Exercise Routine For Seniors - No Equipment (17 Mins)
Improve your upper body strength, get fitter and move better with this seated upper body exercise routine.
upper body exercise routine for seniors - improve fitness, strength & move better
Improve your upper body strength, get fitter and move better with this seated upper body exercise routine.
I'll be creating two videos a week whilst we see ourselves in this crazy time, so make sure you're subscribed to this channel.
For the Warm-Up Video:
Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0
Do your best and any questions ask below!
- Mike
Improve Stair Walking - Exercises For Seniors
Want to get stronger and fitter walking stairs?
leg exercises for seniors - improve stair walking
Want to get stronger and fitter walking stairs?
In this video, we go through an exercise routine to help you to walk stairs with ease and discuss the reasons as to why you may have difficulty with them.
As you get stronger and fitter increase the repetitions and increase the time.
For the Warm-Up Videos:
Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0
Seated Warm-Up: https://youtu.be/nfGWaRoKr7k
To purchase the step: https://morelifehealth.com/recommended-equipment
Overcoming Pain article: https://morelifehealth.com/articles/empty-your-cup
Do your best and any questions ask below!
- Mike
Supporting Your Immune System For Seniors
I’m sure you all have coronavirus on your mind and the uncertainty of it all can be unsettling!
The best thing to do is to remain calm and focus on what can be done to keep in good health and protect from any virus best you can.
I’m not talking about rushing out and stocking up on gloves, hand sanitiser and……. toilet paper!
Let’s keep the focus on keeping your immune system as strong as possible!
HOW TO SUPPORT YOUR IMMUNE SYSTEM
Coronavirus is on all of our minds and the uncertainty of it all can be unsettling!
The best thing to do is to remain calm and focus on what can be done to stay in good health and protect yourself from this virus (or any virus) best you can.
I’m not talking about rushing out and stocking up on gloves, hand sanitiser and……. toilet paper!
Let’s keep the focus on the basics - keeping your immune system as strong as possible!
If you’ve been following my previous articles, you’d see the steps I outline in this article aren’t too different to the ones for good health. Because with good health, comes a stronger immune system.
Here are 5 things you can start doing now, to support your immune system!
# 1. DECREASE STRESS
You most probably know by now that I am big on this one.
I would even put decreasing stress before exercise for keeping healthy.
When you’re feeling good, feeling happy and feeling stress-free, life is easier.
Stress weakens our immune system and greatly decreases our health.
If you’re angry, unhappy, frustrated, or have any other negative feelings flowing through your body - you’re in a poorer state than if you were happy, joyous, and calm.
It’s natural to worry, but do your best to not stay with these feelings and emotions for long.
Listen to music, watch a movie, go for a walk, read a book, get into the garden, have a hot bath, meditate, practice mindfulness, talk to a friend, get into nature.
Do more of whatever it is that you enjoy and makes you feel happy and stress-free.
Also, I strongly suggest limiting what you see and hear in the media as to what’s going on in the world.
Watching and reading too much about what’s going on can leave us in a state of fear, depression and helplessness amongst other negative feelings.
Be informed, but try not to bathe in the doom and gloom.
I recommend reading and watching something more light-hearted which make you feel good instead.
This, in my opinion, is one of the best steps you can take to improve your health.
#2. GET MOVING
Spend less time sitting down and get up and get everything moving!
Do an exercise video. You can choose from many of my exercise videos here.
Go for a walk.
Or, do an activity or other exercise you enjoy!
Movement is medicine. Keep moving, everyday!
# 3. PRIORITISE SLEEP
Sleep is so, so important for good health.
Get good quality and quantity of sleep. Try and aim for 7-9 hours of sleep a night!
I am sure there are some steps you can do right now to improve your sleep.
Have a think about what you can be doing to get a better sleep from tonight?
Cut out screens an hour or two before bed?
Take a hot bath before bed?
New pillows?
New mattress?
Sunlight during the day?
Quieter room?
Better room temperature?
There are many things you can do! Invest in your sleep!
For more on getting a good night’s sleep, click here.
#4. GET SUNLIGHT
Along with getting vitamin D (discussed below), getting out in the sun makes us feel good. Sunlight is good for our health.
Aim for at least 20 minutes daily, gradually building up to this if required and avoid the hottest part of the day. Don’t overdo your time in the sun, however!
#5. CUT OUT THE JUNK. EAT HEALTHY NUTRIENT-DENSE, IMMUNE BOOSTING FOODS.
Limit unhealthy food. (For more on this click here).
Eat more nutrient-dense, healthy food.
Ensure you are getting adequate calories each day.
And, add foods in that support your immune system.
Here are some great immune supporting foods:
IMMUNE SUPPORTING FOODS
* VITAMIN C RICH FOODS
The best way to get adequate vitamin C is by eating a variety of colourful fruit and vegetables throughout your week.
Vitamin C rich foods include: citrus fruits (oranges, lemons and limes), guava and other tropical fruits, kiwi fruit, capsicums, berries, leafy greens.
* VITAMIN A RICH FOODS
Vitamin A is a fat-soluble vitamin that plays an essential role in our immune function.
There are 2 types of vitamin A - preformed vitamin A (retinol) and provitamin A (carotenoids).
Preformed Vitamin A (retinol) is only found in animal sources with the best sources being liver, oily fish, egg yolks, cheese and butter.
Provitamin A (Carotenoids) is found in plant foods as beta-carotene and alpha-carotene.
Best sources of provitamin A (carotenoids) include sweet potato, squash, carrots, kale and other leafy greens. Your body must convert carotenoids into retinol (vitamin A).
Not everyone can convert carotenoids into vitamin A (retinol), a balanced diet including the animal sources above will negate this issue.
* VITAMIN D RICH FOODS (AND SOURCES)
Vitamin D is another fat-soluble vitamin which also plays an essential role in immune function.
The best source of vitamin D is the sun, so try and get some sunlight daily.
Along with the sun, vitamin D is found in certain foods. Food sources of vitamin D include oily fish, egg yolks and mushrooms.
There are also foods fortified with vitamin D (For example - milk, cereal and orange juice), however, I recommend sticking to natural sources of vitamin D.
* BONE BROTH
Eating boney soups or swapping your tea or coffee for a cup of bone broth could do great things in keeping you healthy, and your immune system strong.
Bones are the best food source of collagen and contain many other vitamins and minerals including calcium, B vitamins ,vitamin C, D, K, iron, and magnesium.
For a bone broth recipe and to find out more on the benefits, click here.
* SHELLFISH
There are a large variety of shellfish to choose from including oysters, mussels, scallops, prawns (shrimp), crayfish and crab.
Shellfish are rich in nutrients including omega 3 fatty acids, zinc and vitamin B- 12 - all which support immune function.
Oysters contain more zinc per serving than any other food.
Eating shellfish once a week is adequate to supply your body with the vitamins and minerals for good health and a stronger immune system.
* RAW HONEY
When feeling unwell with a cold or flu there are good reasons why many go to a drink of hot tea or water with honey.
Rather than waiting until you get sick, why not make raw honey your sweetener of choice.
Raw honey is rich in antioxidants, contains many vitamins and minerals and has potent antibiotic activities. [1]
Keep in mind, most honey found on supermarket shelves has gone through a heating process which destroys the nutrients available. Choose the honey labelled “Raw Honey”.
* GARLIC & GINGER
Garlic and ginger are also commonly seen as a remedy in times of sickness. Again for good reason.
Ginger and garlic have antibacterial and antioxidant effects which can help fight off viruses and boost the immune system. [2, 3]
Do your best to include more of these steps above in your life to help support your immune system and help protect yourself from viruses.
Most of all remain calm. You will be ok!
How are you feeling about the COVID virus? Which of the above can you improve to help support your immune system?
Overcoming Pain - Empty Your Cup
To be free of persistent, or CHRONIC PAIN (which is pain lasting longer than 6-12 weeks) start with the understanding that medical imaging (i.e. X-Ray, MRI, or Ultrasound) is not going to diagnose the cause of the pain.
Unlike ACUTE PAIN, where the pain can clearly be identified on a scan (e.g. a broken bone, a ligament tear or a dislocation), for CHRONIC PAIN, a scan can only identify ‘abnormalities’ in the area of the pain.
These ‘abnormalities’ are NOT the cause of persistent pain.
To be free of persistent, or CHRONIC PAIN (which is pain lasting longer than 6-12 weeks) starts with the understanding that medical imaging (i.e. X-Ray, MRI, or Ultrasound) is not going to diagnose the cause of the pain.
Unlike ACUTE PAIN, where the pain can clearly be identified on a scan (e.g. a broken bone, a ligament tear or a dislocation), for CHRONIC PAIN, a scan can only identify ‘abnormalities’ in the area of the pain.
These ‘abnormalities’ are NOT the cause of persistent pain.
For more on this, see my article - The Real Cause of Pain.
By keeping the focus only on what has been identified on medical imaging can make overcoming pain difficult.
This goes for osteoarthritis and the many other chronic painful conditions.
Persistent pain is caused by a multitude of factors.
Which means ‘pain’ should be seen as a diagnosis in itself.
The many factors that cause pain include:
Persistent aggravating factors (think overuse injuries)
Weak or tight muscles
Poor movement
Past emotional traumas (even stemming as far back as childhood)
Current stress or worry
Being overweight/obese
Poor diet
Lack of sleep
Unhealthy habits
When these factors cause a significant amount of stress on the body (which happens more so as one gets older) pain will develop.
To see more on how complex pain can be - make sure you read my article Pain is More Than Meets The Eye.
To start overcoming pain, you need to work on ALL these factors.
To help you understand how to do this better, I’d like you to imagine yourself being a cup.
I know this sounds silly, but we’re going to do it anyway.
When you (now acting as a cup) are filled with many pain-inducing factors………….. Pain will result. (See diagram below).
Cup filled with pain causing factors.
All the factors combined are taking their toll on you. When it gets to the point where the mind and body can’t cope anymore, pain will occur in an area of weakness — your mind and body are telling you that things need to change.
To do that, you need to begin emptying your cup.
So you do!
Little by little, you begin making changes.
You also get professional help if needed and you speak to your doctor about your approach.
You know it’s not going to be an easy, quick or even comfortable road but you also understand that by doing this, not only will your pain ease, but your health will improve too.
You cut out or minimise anything you do consistently that could be aggravating your pain (for example overdoing some activities). By having a break, this will allow any underlying injuries to heal.
You start gradually increasing your exercise, working on strengthening weak areas and loosening areas of tightness. You also work towards getting your body in as good physical condition as possible.
You start eating healthier, cutting out foods that could have an inflammatory effect on your body and add more healthy food into your diet.
You start being much kinder to yourself, you stop worrying about the small things and stop trying to control that which you can’t control.
You start meditating daily or do something else that gives peace of mind (journaling, listening to music or whatever you find works for you) to help relieve stress and worry even more so.
It’s been challenging getting used to these new habits, but you feel your stress levels are decreasing.
You understand you may have some suppressed emotions or past traumas - so you decide to find someone who can help you process these past feelings. (This takes time, and past issues could go as far back as childhood).
You’re now involving yourself in more social events, planning exciting future activities and find yourself much happier.
You’re also spending more time outside, getting sunlight and utilising the restorative effect of sleep and make it a priority.
You feel yourself taking greater control of your life and are also feeling reductions in your pain.
Your cup is emptying!
You continue these techniques and have formed habits that are now part of your daily life.
With this continued approach your pain continues to decrease.
Eventually you have minimal to no pain.
Pain-Free, Happy cup
You’re a happy cup!
The above is a simplified version of what's required to be free of pain.
To find more about these techniques, read my article Overcoming Pain.
This approach takes time. Unfortunately, there are no quick, simple fixes for overcoming persistent pain.
Yes, there are ways to help with the pain for a short period, like pills, massage, injections, heat, ice, and so on. And these techniques do have their place.
But these techniques are not getting to the core (or the cause) of the pain. They are techniques for Managing Pain.
To overcome pain, for good, you must understand there is more to pain than what's seen on scans and adopt this new approach.
It is the way to truly be free of pain.
And the bonus is, it is also the way to a healthier you! :)
Are you dealing with any pain issue? What have you tried for your pain before? What do you think about this new way of thinking about pain?
If you need help with your pain, I have started online consults. If you want to determine what is causing your pain and begin overcoming it. Sign up for a CONSULTATION HERE.
Test Your Own Balance: The First Step To Improving Your Balance
How well do you balance?
In this video, we go through balance exercises to help you test your own balance.
HOW TO TEST YOUR BALANCE
I'm sure you know that as we get older, our balance can decrease, and you may find yourself becoming more unsteady on your feet.
The good news is balance is a skill that can be re-trained at any age.
The first step to improving your balance is knowing where you are at with it.
Once you know just how good (or not so good) your balance is, you can go about improving it.
Now let’s test your balance!
To test your balance click the video below, or here.
If you want to track your progress, click below for a form that you can print off and record your results on.
If you do find you need to work on your balance, keep the record of your results, get practising with the balance videos, stay consistent and check back into this video in a month..... And enjoy having improved balance.
If you find you can do these tests quite easy.. Great work.. But don't get complacent... Keep Moving! :)
For more on balance, you can click here.
And I'll see you next time,
Until then...
Keep Moving, Keep Healthy and Keep Having Fun!
- Mike
Single-Leg Strength Exercises for Stronger Legs, Core & Better Balance. (More Challenging Routine)
Join Mike, Physiotherapist for this single-leg strengthening exercise to achieve stronger legs, core & better balance for seniors.
Single-Leg Strength Exercises for seniors - stronger legs, core & better balance
Performing single-leg exercises can help pinpoint any muscle imbalances, whilst strengthening those legs, your core whilst also working your balance.
It's not uncommon to have muscle imbalances between sides, however, this can lead to further issues, such as pain and difficulties with movement.
Having muscle imbalances could be from a variety of reasons. A common reason is from a past injury that didn't receive proper rehabilitation, or pain in one side leading to less use of the painful side.
You may have equal strength on both sides, however, it is also a good idea to incorporate some single-leg exercises into your exercise routine to ensure both legs are equally strong.
This will ensure tasks like walking up stairs or curbs are always simple! :)
In this video, I introduce you to a single-leg strengthening exercise routine to help get your legs stronger (equally)!
Do your best and always be progressing!
For the warm up video:
Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0
Do your best and ask any questions ask below!
- Mike
Simple, Crunchy Crumb Coating (No Oil, No Fry)
An easy and healthier crumb coating recipe for your proteins.
SIMPLE & healthy CRUNCHY CRUMB COATING recipe
A big hello to everyone here in MLHS community!
Here is a new recipe for you. It's an easy crumb coating which jazzes up your proteins (chicken, veal, fish, tofu etc) by giving them a lovely crunchy texture without using any oil or deep fryer.
PREP TIME
Prep | 15 m
Cook | 5-10 m
INGREDIENTS
Sourdough bread- just the crusts and/or ends of a good quality sourdough loaf
Dry spice mix of your choice (eg garlic and herb)
1 egg
1-2 tablespoons plain flour
Protein of your choice (eg chicken or other meat, fish or tofu.
PROCEDURE:
Heat oven to 200 deg Celsius fan-forced (390 deg Fahrenheit).
Break up your pieces of crusts and loaf ends. If they are fresh, pop them in the freezer to harden up a little.
Blitz them in a food processor until you have bread crumbs.
Pour breadcrumbs into a bowl and mix through dry spice mix to taste.
Lightly whisk the egg in a bowl (one egg will be enough for 1-2 serves, use 2 eggs if making more than that).
Spread flour over a plate.
Dip your protein in the flour, making sure it's lightly and evenly coated. Then dip it in the egg, making sure it's evenly coated and let the excess drip off. Then dip it in your crumb mix making sure you have even and full coverage.
Place crumbed protein on a baking tray and cook until golden and protein is cooked through. (About 10mins for chicken schnitzel fillets and just 5mins for the thin veal sizzle steaks pictured).
Serve with your favourite steamed vegetables.
Enjoy! 🙂
Lexie (Mike's sister)
Keys To Leading A Healthy Life
Here are the keys to leading a healthy lifestyle.
How are you going with them in your life?
Improving lifestyle for seniors -how to lead a healthy life
How are you going with these in your life?
Head here for more: https://morelifehealth.com/start-here
Need help with a specific area?:
GET MOVING MORE:
Start Here: https://morelifehealth.com/seniors-exercises
Get Walking: https://morelifehealth.com/articles/walkingforseniors
GET EATING HEALTHY
Start Here: https://morelifehealth.com/nutrition
TIPS FOR BETTER SLEEPS
tart Here: https://morelifehealth.com/articles/sleep-tips
SUNLIGHT & CLEAN AIR
Aim for 20 minutes each day avoiding the hottest part of the day.
Spend more time outside, in nature.
DO MORE OF WHAT MAKES YOU HAPPY
You know what it is that makes you happiest - do more of it
SPEND MORE TIME WITH THOSE YOU LOVE
The people that energise you and make you feel good!
RELAX MORE AND LET GO OF STRESS
Start Here: https://morelifehealth.com/relaxation
Make a conscious effort to do more of these and you'll be doing wonders for your health. 🙂
Change your focus to the things going well in your
- Mike
xo
PS. Can you think of any more steps you have taken which have helped you lead a healthy life?
Seated Leg Exercises For Seniors | Seniors' Chair Exercises
Do you have trouble with standing exercises to strengthen your legs? If so, this exercise video is for you!
In this video, we go through a seated leg strengthening exercises to help get your legs stronger!
leg strengthening workout for seniors - seniors chair exercises
Do you have trouble with standing exercises to strengthen your legs? If so, this exercise video is for you.
Following on from the last leg strengthening exercise video I did, I wanted to do a leg strengthening video this time for those who have trouble doing leg exercises in standing.
In a seated position it does make it more difficult to target all the muscles with fewer exercises, however, it CAN be done.
Never be disheartened if you are struggling with any of the exercises. It does not mean you are not capable, this is never the case.
If just means you may have to take a step back, find what works for you and then gradually build on what you are doing!
There are so many ways to go about achieving what it is you want through exercise. So never give up, ask questions and eventually, you'll find what works and make big improvements! Keep at it!
In this video, we go through a completely seated and simple leg exercise routine.
In this video, we go through a seated leg strengthening exercises to help get your legs stronger!
For the Warm-Up Videos:
Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0
Do your best and any questions ask below!
- Mike
Stronger Legs With Just One Exercise!
I want to remind you that getting the results you are after through exercise doesn't have to come from long, hard workouts!
Most of the time, if you just keep it simple, focus on the basics and stay consistent, you can achieve GREAT results in all aspects of your fitness.
Let's take stronger legs for example.
You can achieve the strength you want in your legs by just doing ONE exercise.
QUICK & EASY LEG EXERCISE ROUTINE FOR SENIORS
I want to remind you that getting the results you are after through exercise doesn't have to come from long, hard workouts!
Most of the time, if you just keep it simple, focus on the basics and stay consistent, you can achieve GREAT results in all aspects of your fitness.
Let's take stronger legs for example.
You can achieve the strength you want in your legs by just doing ONE exercise.
Yep... If you prefer shorter workouts, you can forget all the other leg exercises, focus on the right exercise, stay consistent and watch your leg strength improve..... And improve much faster than if you were doing less effective exercises.
To prove my point, here is a workout where we go through a leg routine with just ONE exercise to help get you stronger legs. To access the workout click here, or the picture below.
For stronger legs, give this workout a go, do it at least 3x a week, and watch your legs get stronger...... Simple!
For those times you're just not feeling like exercising, I'm sure you can manage to do a short routine like this!
Why this exercise (the Sit-To-Stand) works to give you a great leg workout is because it is a compound exercise, which means it works more than one group of muscles (all the muscles in your legs actually).
You could also substitute the Sit-To-Stand exercise we do in this workout for Squats to improve your leg strength, with fewer exercises. The squat is another great compound exercise, working all the muscles in your legs.
![Healthy Eating For Seniors: How To Begin Eating Healthy - The First Step [Part 2]](https://images.squarespace-cdn.com/content/v1/5652f717e4b0070eb05c2f63/1652353475905-FQKRKH3T2XNYJJ35H6W1/healthy+food+for+seniors.jpg)
Healthy Eating For Seniors: How To Begin Eating Healthy - The First Step [Part 2]
In the first article (click to see part 1) we covered cutting out refined vegetable oils as the first step to improve your health through healthy eating.
The next food to cut out on your journey to being the healthiest you can be is.... any processed foods!
Now you most probably have heard this message before that processed food is no good for your health. But, you may be a little confused about it all.
So let’s get started clearing up what processed food is, and why you should be cutting it out of your diet.
THE FIRST STEP IN HEALTHY EATING FOR SENIORS (CONTINUED)
In the first part of this healthy eating article (click to see part 1) we covered cutting out refined vegetable oils as the first step to improve your health through healthy eating.
The next food to cut out on your journey to being the healthiest you can be is.... processed foods!
Now you most probably have heard this message before, that processed food is no good for your health. But, you may be a little confused about it all.
So let’s get started clearing up what processed food is, and why you should be cutting it out of your diet.
ABOUT PROCESSED FOODS
Processed foods are any food that has been altered in some way during preparation, and they vary in processing from minimally processed to heavily processed.
The greater the processing, usually the less nutrient-dense (and therefore unhealthy) a food becomes.
Foods that have not been processed include fruit, raw vegetables, raw dairy, raw meat, nuts and seafood. Minimally processed foods include dried food (e.g. dried fruit), pasteurised food (e.g. milk), cooked food, or chilled food.
Our foods can be further processed to moderately processed foods. Some examples of moderately processed foods include preserved vegetables and fruit, cheese, fresh bread and canned fish.
Minimally to moderately processed foods can be healthy if no other nasties are added (we’ll discuss certain nasties in this article).
Heavily processed food (usually referred to as ultra-processed foods) is manufactured using special machinery making them cheaper to produce, extending their shelf life and make them taste, and even look delicious (and fun).
Sounds great thus far, but all of this comes at the expense of our health!
Since heavily processed foods have entered our diet, our health has suffered dramatically. They have been linked to weight gain and obesity and health issues, including cardiovascular disease and diabetes. [1, 2]
These highly processed foods contain little, if any, foods in their natural form and are designed to imitate the qualities of natural foods.
They are usually wrapped in attractive packaging and marketed to get us eating more of them.
Highly processed foods contain little to no nutrients and are usually loaded with many, many unhealthy ingredients. These ingredients include:
REFINED VEGETABLE OILS
As discussed in part 1 of this article.
REFINED FLOUR
Whole grains in their natural form have nutrients our body needs. When grains are refined, these nutrients are depleted. Additionally, harmful additives are usually added, including, benzoyl peroxide (bleach) to give the flour its white colour.
When baking your favourite recipes that use flour, consider these healthier options.
Whole wheat flour — make sure it’s whole wheat flour, not wheat flour.
White whole wheat flour - this flour is made with white wheat berries and is milder tasting than regular whole wheat.
Spelt flour - higher in protein with fewer calories. This flour has different properties to other flours, so will take some getting used to when using in recipes.
REFINED SUGAR AND OTHER SWEETENERS - (Including High Fructose Corn Syrup and Aspartame)
Nowadays, we eat more sugar than we ever have before.
The Australian Bureau of Statistics reports that "Australians consume an average of 105 grams of total sugars per day. Just over half of this is free sugars (60 grams, equivalent to approximately 14 level teaspoons of white sugar), with the balance (45 grams) being the naturally occurring sugars."
This is mostly due to the high presence of refined sugars in a variety of products we eat regularly.
Consuming excessive amounts of refined sugar has been linked to weight gain and obesity, diabetes, heart disease and liver disease. [3]
Some of the foods and beverages that usually contain high doses of refined sugars include:
Breakfast cereal & granola.
Soft drinks (sodas).
Confectionary, biscuits (cookies), pastries, and cakes.
Fruit yoghurt and ice cream.
Syrups and juice concentrates.
Condiments like tomato sauce (ketchup), mustard & BBQ Sauce.
On the other hand, other sweeteners, including artificial sweeteners, are no better, and possibly worse.
Take high-fructose corn syrup. A sweetener that is commonly found in soft drinks and sweetened juices, processed desserts, condiments and salad dressings, prepackaged meals and other everyday indulgences. This sweetener has been linked to obesity, diabetes, metabolic syndrome and heart disease. [4, 5, 6]
Aspartame (marketed as NutraSweet or Equal) is another heavily used sweetener. This artificial sweetener is most commonly found in "diet" or "low sugar" food and drinks. Aspartame has been linked to obesity, metabolic syndrome, diabetes, and has been shown to cause cancer when administered to rats. [7, 8, 9]
ADDITIVES AND PROCESSING AIDS
If you read a food label on packaged foods, aside from the main ingredients, you'll probably find a lot of funny words and numbers you may not understand. These words and numbers are additives and processing aids.
Not all of them have shown to be harmful to our health, but to be safe, I say avoid them, or limit them as best you can!
Common additives include preservatives, artificial colourings, artificial flavourings, flavour enhancers, carbonating, firming, bulking and anti-bulking, de-foaming, anti-caking and glazing agents, emulsifiers, sequestrants and humectants.
OUT WITH THE JUNK FOOD
The simplest way to stop (or limit) these processed foods is by avoiding food that comes in a package. Foods that definitely don't look like they come from nature.
Obviously, some foods that come packaged aren't so bad for us. And some are actually healthy.
Not all packaged food is unhealthy.
Healthy - but plastic waste at it’s worst!
The next time you're cruising between the aisles of your local supermarket, try to steer clear of some of the following foods:
Boxed cereal, energy bars, energy drinks.
Confectionary & chocolates.
Low cost, packaged bread.
Cakes, donuts & biscuits (cookies) and other desserts.
Soft drinks (soda) & juices (Yes, even most fruit juices!).
Instant noodle meals and instant sauces.
Processed meats (deli meats, hot dogs, salami, cheap sausages etc.)
Frozen, deep-fried foods.
Margarine and certain other spreads.
Foods labelled "Health" and "weight loss" products.
Plant-based (fake) meats, cheeses and spreads - Impossible, Beyond meat etc. - these are NOT a healthy alternative to grass-fed meats, and natural cheeses or butter. If you’re vegetarian or vegan, stick to whole foods!
IN WITH THE HEALTH FOOD
If you’re thinking “so what's left for me to eat?”.
There's plenty!! Plenty of REAL whole food. Food that nature provides for us!
Your body needs nutrient-dense foods high in vitamins and minerals to not only sustain bodily processes but to also thrive!
And there are so many delicious natural, nutrient-dense foods out there!
Fruit, vegetables, dairy, meat, seafood, nuts, seeds, legumes, whole grains.
And don't just stick to the typical foods, why not try some nutritious foods you may have never tried before, or haven’t in a while.
Some examples (Which include some of mother nature's most nutrient-dense foods):
Tropical and other fruits (e.g. papaya, mangos, dragon fruits, guava, different berries).
Vegetables (e.g. yams, squash, potatoes, bamboo shoots).
Delicious cheeses (e.g. hard cheeses are less processed and very nutrient-dense) and other dairy (e.g. yoghurt, kefir).
Seafood (e.g. prawns, oysters, fish, crayfish, crab).
Meat (e.g. organ meats, bone broth, different cuts of meat. Organ meats are more nutrient-dense than the muscle meat. More on this at a later date).
Opt for grass-fed and organic meats (or wild meat), fruit or vegetables and local grass-fed dairy over other options when you can.
If you enjoy cooking - try new dishes, experiment with new, healthy recipes with fresh and locally grown produce. And, why not pass on your skills to your children and grandchildren? This will ensure their health flourishes for generations to come!
THE FUTURE NEEDS YOUR WISDOM!
CUTTING BACK ON SUGAR
We all know that most of us are getting too much sugar in our diet, but does this mean that you need to ditch sweet food altogether?
Absolutely not!
There are plenty of sugar alternatives to choose from that'll satisfy your sweet tooth and won't do any damage to your overall health.
Raw honey (not regular, processed honey) is the number #1 sweetener AND a health food.
It contains vitamins and minerals and other elements which offer antibacterial and antioxidant properties. Rather than using sugar in your tea or coffee, why not substitute it for a teaspoon of raw honey? (Remember to make sure it’s specifically labelled “raw” honey).
Other healthier sweeteners include maple syrup, coconut sugar and monk fruit.
When having to choose between "diet" and other drink or food options, unless there's a reason why you have to cut out the sugar, choose plain sugar over any harmful sweetener and minimise the amount you consume.
Also keep in mind, that just because something is going to have less of an effect on your waistline, does NOT mean it is healthy.
SHOPPING FOR HEALTHY ALTERNATIVES (READING FOOD LABELS)
Making your own alternatives to supermarket food is one way to make the foods you love healthier.
However, there are many healthier alternatives in your supermarkets, even for foods like ice cream. When you have an idea of what you’re looking for, you can choose the healthier options.
Here are just two examples of healthier alternatives I found in the supermarket:
HEALTHY SUPERMARKET ALTERNATIVE EXAMPLE # 1:
ICE CREAM
If you’re someone that loves ice cream, or maybe it’s something you like to give to your grandkids, there are healthier alternatives in supermarkets.
(If you’re extra keen, you can buy an ice cream maker and make your own. Plenty of healthy recipes online).
Here are two different supermarket vanilla ice creams.
Vanilla Ice Cream Ingredients: “Water, Sugar Syrup, Cream and/or butter (Milk), Skim Milk Concentrate, Glucose Syrup (from Wheat), Maltodextrin (from Maize), Whey Powder, Emulsifier (471-from Palm, 433), Vegetable Gum (410), Natural Flavour, Natural Colour (Caramelised Sugar, 160a).”
Better Option Vanilla Ice Cream Ingredients: “Fresh cream (39%), condensed skim milk, sugar, egg yolk, vanilla extract.” (5 simple ingredients).
When I am looking at these food ingredients, I am looking for less of the nasty ingredients (discussed above), ingredients closer to their natural form and fewer ingredients in total.
As you can see, one is filled with many unwanted ingredients, the other uses 5 simple ingredients close to natural form.
Nowadays, there are many ice creams marketed as “healthy” alternatives. They may be lower in calories, and sugar and higher in protein, however, most are still filled with unhealthy ingredients, so keep an eye out for this.
HEALTHY SUPERMARKET ALTERNATIVE EXAMPLE # 2:
ORANGE JUICE
Here are two different orange “juices” - one is actually labelled a fruit “drink”, because it isn’t just juice.
Orange Fruit Drink Ingredients - “Water, Reconstituted Orange Juice (25%), Food Acid (330), Natural Flavours, Preservatives (202, 211), Natural Colour (160a), Thickener (415).”
Better Option Orange Juice Ingredients - “Orange juice (100%)…. and nothing else!”
As you can see again, one is filled with unwanted ingredients, the other is 100% orange juice from local produce.
Choose the healthier options!
Yes, these healthier options might be a little more expensive, but your health is worth it. You are what you eat!
I could do this for many supermarket foods from chocolate, potato chips and even chocolate chip cookies. Although eating a piece of fruit or a plate of vegetables is better than these foods, there are always healthier alternatives.
If you would like to see more examples of healthy alternatives, let me know in the More Life Health Facebook Support Group.
Now you have an idea of what foods you should be cutting out, you can start eliminating them from your pantries and choose healthier alternatives.
Aim to do this gradually over time, little by little.
A significant change in your diet from what you have done for so long can be difficult and overwhelming. There is a lot to learn, and it takes discipline. These unhealthy foods are everywhere!
When you make the change, and you find yourself eating some junk foods again, don't beat yourself up. Don't dwell on it once it's done!
Just get back to eating real, whole foods and try and do this for the majority of the time!
Do your best!
Once you start making a conscious choice to cut out unhealthy foods, and you start getting familiar with food ingredients and reading the food labels, this all becomes much easier.
With these changes, after a while, you'll notice a significant difference in your health - both inside and out.
Chair Exercises For Seniors - 30 Minutes - Whole Body - Seated
Join Mike, Physiotherapist for this gentle seated 30-minute seated exercises for seniors which works the whole body.
30 minute full body workout for seniors - seniors chair exercises
Join Mike, Physiotherapist for this gentle seated 30-minute seated exercises for seniors which works the whole body.
There is a quick break halfway through this video. If you need to have a break, pause the video before you get back into it. As you continue with these workouts, you will be feeling less of a need for a break.
Make sure you do the warm-up before beginning.
Seated Warm-Up: https://youtu.be/nfGWaRoKr7k
Do your best and any questions ask below!
- Mike
The 10 Best Flexibility Exercises For Seniors
STRETCH 1: NECK EXTENSION STRETCH
HOW TO:
Sitting up tall in your chair with your shoulders back and down.
Bring your head straight back, looking up to the ceiling and going as far back as you feel comfortable. Do not push into any pain.
Hold for the set time.
HOLD FOR: 30-60 seconds
For Video Demonstration of This Exercise: Click here.
STRETCH 2: CHEST (+ POSTURE) STRETCH
HOW TO:
Sitting up tall in your chair with your shoulders back and down.
Place your arms up straight up in front of you, parallel to the floor.
Now bring your arms out to the side, pulling as far back as you can and squeezing your shoulder blades together, whilst maintaining that upright posture.
If you have difficulty holding your arms at 90 degrees (or parallel to the floor) you can hold your arms lower (45 degrees).
Hold for the set time.
HOLD FOR: 30-60 seconds
For Video Demonstration of This Exercise: Click here.
STRETCH 3: THORACIC EXTENSION (UPPER BACK) STRETCH
HOW TO:
Sitting up tall in your chair with your shoulders back and down.
Now place your hands behind your head, maintain an upright posture and extend your upper back over the chair. (If you have difficulty placing your arms behind your head, place them across your chest).
Hold for the set time.
HOLD FOR: 30-60 seconds
For Video Demonstration of This Exercise: Click here.
STRETCH 4: SHOULDER & ARM OVERHEAD STRETCH
HOW TO:
Sitting up tall in your chair with your shoulders back and down.
Interlace your fingers and bring your arms up above your head.
Now turn your palms away from you, towards the ceiling and push up as far as you can.
Hold this movement for the set time, feeling the stretch in your shoulders and your sides.
HOLD FOR: 30-60 seconds
For Video Demonstration of This Exercise: Click here.
STRETCH 5: LUMBAR EXTENSION (LOWER BACK) STRETCH
HOW TO:
Sitting up tall in the middle of your chair with your shoulders back and down.
Place the palms of your hands in the small of your back and lean your lower back into your hands, feeling a stretch in your lower back. (If you have difficulty getting your palms around to the small of your back, use the backs of your hands).
Hold for the set time.
HOLD FOR: 30-60 seconds
For Video Demonstration of This Exercise: Click here.
STRETCH 6: STANDING QUADRICEPS (FRONT OF THIGH) STRETCH
HOW TO:
Standing up tall next to your chair, holding onto your chair with one hand.
Bring one leg behind you, holding onto your foot.
Ensure you maintain your straight posture throughout the exercise and try to keep your knees next to each other
Hold for the set time and change legs.
HOLD FOR: 30-60 seconds
For Video Demonstration of This Exercise: Click here.
STRETCH 7: HIP FLEXION (BUTTOCKS) STRETCH
HOW TO:
Sitting up tall with your shoulders back and down.
Lift one leg up to your chest, bending at the knee, and hug the leg.
Hold for the set time and change legs.
Ensure your shoulders are back and down throughout the exercise.
Hold for the set time and change legs.
HOLD FOR: 30-60 seconds
For Video Demonstration of This Exercise: Click here.
STRETCH 8: STANDING (OR SEATED) HAMSTRING (BACK OF LEGS) STRETCH
HOW TO:
Sitting up tall in your chair, shuffle to the front of your chair
Keeping your hands on the opposite leg, place one leg out in front of you
Now keep your leg straight and point your toes towards the ceiling
Ensure you remain upright with a straight back and lean forward at the hips
Hold for the set time and change legs.
HOLD FOR: 30-60 seconds
For Video Demonstration of This Exercise: Click here.
For Video Demonstration of This Exercise in Standing Position: Click here.
STRETCH 9: STANDING ADDUCTOR (GROIN) STRETCH
HOW TO:
Standing tall, take one large step out to the side and face your toes outwards.
Shift your weight to one side, bending that knee.
You will feel a stretch on the inner thigh of the straight leg.
Keep a chair in front of you when performing this exercise.
Hold for the set time and repeat on the opposite leg.
HOLD FOR: 30-60 seconds
For Video Demonstration of This Exercise: Click here.
STRETCH 10: STANDING CALF (BACK OF LOWER LEG) STRETCH
HOW TO:
Standing tall holding on to your chair with both hands, step one foot back making sure your toes are facing forward throughout the exercise.
Now bring your front knee towards the chair ensuring that your heels remain in contact with the floor at all times.
Hold for the set time and change legs.
HOLD FOR: 30-60 seconds
For Video Demonstration of This Exercise: Click here.
![Healthy Eating For Seniors: How To Begin Eating Healthy - The First Step [Part 1]](https://images.squarespace-cdn.com/content/v1/5652f717e4b0070eb05c2f63/1652264237787-P7LSF35Q0Y236E19LYWE/healthy+foods+for+seniors.png)
Healthy Eating For Seniors: How To Begin Eating Healthy - The First Step [Part 1]
What goes into our mouth is just as important (and sometimes more important) than the exercise we do for health, and achieving fitness goals.
When eating healthy, often you'll see certain health symptoms decrease and even disappear…..
This, amongst other benefits such as more energy, looking better, feeling better, improved sleep, weight loss, toned muscles, better balance, greater strength.
It is something you want to get right to thrive!
However, nutrition can often be an overlooked area (and not to mention a very confusing area).
THE FIRST STEP IN HEALTHY EATING FOR SENIORS
Often when I get asked a question on how I can improve a particular aspect of health, or even achieve fitness goals, I frequently mention the importance of a good diet or healthy eating.
I know you've heard this before, but I say this because I want to drive home how important what you eat is to your health.
You literally are what you eat!!
What goes into our mouth is just as important (and sometimes more important) than the exercise we do for health, and achieving fitness goals.
When eating healthy, often you'll see certain health symptoms decrease and even disappear…..
This, amongst other benefits such as more energy, looking better, feeling better, improved sleep, weight loss, toned muscles, better balance, greater strength.
It is something you want to get right to thrive!
However, nutrition can often be an overlooked area (and not to mention a very confusing area).
I know when I mention "to eat healthy," questions will arise like…… "Where do I even start with eating healthy?", "What do I do?" and "What do I eat?" to name a few.
And, It IS challenging to know how to start eating well. It really can be confusing, can get overwhelming and be too hard.
There are many new diets, health messages and superfoods that come on the market all the time.
They flood our computer screens, televisions, magazines, newspapers, Facebook feeds, and are all apparently best for us to eat, they'll turn back the clock and do wonders for health.
We are currently seeing the rise of the plant-based diets (where people only eat plant-based foods), and we see reports of great health from this diet. At the same time, we are witnessing the rise of another diet which is not given as much mainstream attention...…. The Carnivore diet, where people only eat animal-based products. These people, too, are reporting great health benefits.
You'll find doctors in favour of plant-based diets and other doctors in favour of carnivore diets.
These are just two of the many diets one can partake in, and already we can see how contradictory nutrition information can be.
Other popular diets include the Mediterranean diet, which was once supposedly the best diet for people to follow. We have the Ketogenic diet, the vegetarian diet, the Atkins diet, the Blood-Type diet, the Primal diet, the Medical Medium diet, intermittent fasting, we hear the heart association recommends this, the cancer council recommends that, to avoid diabetes eat like this…
We also hear many health messages… For example, you may have heard "stop eating eggs for your cholesterol" at a time in your life. Years later, eggs are now called "nature's multivitamin" due to new knowledge on cholesterol.
You may at one time have heard "butter is bad, eat margarine". Now I think it's quite safe to say most of us know that margarine is FAR from healthy.
We also have a large number of so-called superfoods popping up on the market that are meant to be the new best thing for health. (Hot Tip: they never usually are. Here today, gone tomorrow).
It really is very confusing…..
I could go on and on about the different diets, health messages (now and in the past) and all the superfoods out there causing all this confusion…
But, I want to help you end the confusion now!
I want to get you on your way to your healthiest self and to achieving your fitness goals by eating well.
Nutrition is a HUGE topic to cover, however, and I do wish it was just as simple as saying.. "Follow this diet"… Or "Just eat this food, it's super.."
But it's not that simple.
To really convey everything I have learnt from over 15 years of study on nutrition to get seniors eating healthy, I’d have to write a book. There is simply way too much to cover in one post.
But I have to get started somewhere and what these years of nutrition research have shown me is that what works for one person may not work for another. And there is still a whole lot we don't know!
However, all these diets and health messages usually agree on some things, which is EXACTLY the first step where we are going to get started on today for eating your way to better health and fitness.
And that is......
STEP 1: CUT OUT THE JUNK. EAT NATURALLY!
I'm sure it's safe to say that you knew cutting out the junk and eating natural healthy food (vegetables, healthy cuts of meat, fruit, dairy, eggs, nuts and so on), is the first step for everyone to do.
But it gets confusing to know what food is actually junk food and the reason why we cut it out.
So let's take this further now with what food item I recommend people cut out first to begin living a healthy life.
And that would be……… REFINED VEGETABLE (SEED) OILS.
More specifically, these oils:
Sunflower oil
Soybean oil
Safflower oil
Canola oil
Cottonseed oil
Peanut oil
Grapeseed oil
Rice bran oil
Corn oil
Vegetable oil (when you see "vegetable oil" listed as an oil - this refers to a blend of oils that are often based on canola, soybean or sunflower oils)
Now to some of you, this may come as quite a surprise.
Through false and misleading health messages in the past 100 years touting these oils as "healthy", they are now present in many of our foods we buy. They are also still used extensively for cooking in restaurants, despite much research now proving the harmful effects of these oils.
Furthermore, certain health organisations still promote these oils as being healthy.
It's now becoming known that substituting in these vegetable oils (which are predominantly made up of a type of fat known as polyunsaturated fats) for other forms of fat can have a detrimental effect on our health.
WHY ARE REFINED VEGETABLE OILS UNHEALTHY?
Let's take a look at the reasons why you should do your best to cut these oils out of your diet.
HIGH OMEGA-6 TO OMEGA-3 RATIO AND INFLAMMATION (OSTEOARTHRITIS & RHEUMATOID ARTHRITIS)
As touched on above, these oils are predominantly polyunsaturated fats.
Polyunsaturated fats are required in our diet and come in two forms: omega-3 fatty acids and omega-6 fatty acids.
An optimal balance between both omega-3 and omega-6 fatty acids are required for good health.
However, studies show that the modern Western diet contains much more omega-6 fats than the optimal ratio. This optimal ratio of omega-6 to omega-3 fats is 4:1 or less, whereas, in our modern Western diets, the ratio is usually around 16:1 and up.
With the vast use of these high omega-6 vegetable oils, we see this imbalance in the omega-6 to omega-3 fatty acid ratio away from what is optimal.
A high intake of these omega-6 fatty acids, with a low intake of omega-3 fatty acids over the past decade, has coincided with increases in chronic inflammatory diseases such as non-alcoholic fatty liver disease, cardiovascular disease, obesity, inflammatory bowel disease, rheumatoid arthritis, and Alzheimer's disease [1].
Research has looked at the effects of polyunsaturated fats on osteoarthritis. In arthritis, the synovial membrane (the connective tissue that lines the inner surface of joints) is often inflamed, and inflammatory substances (known as cytokines) contribute to cartilage deterioration.
One study on 535 subjects with an average age of 60 showed an increase in omega-6 polyunsaturated fats was associated with inflammation of the synovial membrane.
This study also showed that when omega-3 polyunsaturated fats were increased, leading to a more optimal omega-6 to omega-3 ratio, this was associated with less inflammation of the synovial membrane and cartilage loss.
REFINED VEGETABLE OILS BECOME RANCID EASILY
These polyunsaturated filled oils, when exposed to air, heat and light oxidise and harmful substances are produced - mainly trans fats and aldehydes.
Trans fats can be found in both animal based foods and in vegetable oils. The trans fats in animal based foods are not considered harmful. However, when found in refined vegetable oils, they have been shown to have serious health consequences, including the development of cardiovascular disease and diabetes.
Aldehydes have been linked to illnesses including cancer, heart disease and dementia. The accumulation of these aldehydes in the body promote the development of chronic disease and ageing.
REFINED VEGETABLE OILS CAN CAUSE OTHER HEALTH ISSUES (INCLUDING MENTAL HEALTH & VISION ISSUES) ESPECIALLY WHEN REPEATEDLY REHEATED
Refined vegetable oils have also been linked to decreased mental health (mood disorders, anxiety and depression), cognition and memory issues and dementia [2, 3].
These oils may also contribute to vision loss and have been shown to increase the risk of age-related macular degeneration.
Additionally, when you walk into fish and chip shops or fast food restaurants, you'll see deep fryers like this:
As these oils are frequently reheated (a practice commonly used in restaurants to save on costs and time), they become filled with unhealthy byproducts that are associated with diseases [4, 5].
And finally, these oils are often produced from Genetically Modified (GMO) crops, the full health effects of which are yet to be known.
So now I'm sure you know why I recommend cutting these oils out as the first step to eating for improved health.
Let's now take a look at where these oils are hiding and how you can cut them out of your diet. We'll also look at what oils (fats) you can consume instead that are beneficial to health and can be safely used when cooking.
REFINED VEGETABLE OILS TO CUT OUT
As mentioned above, limit the following oils best you can: canola oil, corn oil, cottonseed oil, grape seed oil, peanut oil, safflower oil, sesame oil, soybean oil, sunflower oil and rice bran oil.
If you have these oils in your pantry - throw them out! There are healthy alternatives which we’ll discuss soon.
Also, look into cutting back on foods that contain plenty of these refined fats as well. Some of the products you should avoid or limit best you can include:
Margarine (use butter), deep-fried foods (chips/fries, nuggets etc.), supermarket freezer/refrigerator foods, pastries, doughnuts and other baked goods (biscuits/cookies and cakes), chocolate, movie/microwave popcorn, mayonnaise, frozen pizzas and pies.
Something else to think about is eating out. Most of us enjoy eating out.. I certainly have places I love going to, and I do enjoy catching up with friends.
There are times when avoiding these oils is very difficult to do. The majority of restaurants, even high-end restaurants, cook their foods in these oils.
I do know people that ask for their foods to be cooked in butter or alternative oils when out. If you want to do this, I say go for it. However, I am not one to do it, and my advice is this.... Try and do the majority of your cooking at home and limit these oils best you can.
Obviously, you still want to enjoy life - so when you do eat out - try to choose healthier options AND just enjoy yourself -- GUILT FREE, WITHOUT WORRY :)
You’re probably thinking at this stage “What the hell am I allowed to eat? These oils seem like they are everywhere”. It does seem like these oils are in everything, and there is truth in that.
However, there are healthy oils/fats that you should opt for instead.
HEALTHY ALTERNATIVES
The right fats are essential for health. Cutting fats out of your diet is unhealthy.
There are plenty of healthy fats that you can consume, and alternatives to vegetable oils that you can use for cooking that are not harmful AND that will also provide you with nutrients your body needs for good health.
Consume these healthy vegetable oil alternatives instead:
Butter
Ghee
Coconut oil
Olive oil
Macadamia oil
Palm oil (sustainable)
Avocado oil
Many people are catching on to the fact that refined vegetable oils are unhealthy, and some food companies realise people are wanting healthy alternatives.
There are also new, smaller companies popping up and providing healthier options. So my advice is to get good at reading food labels.
Reading food labels and knowing the ingredients contained in what you eat can help you determine the difference between good and bad foods with harmful ingredients.
So vegetable oils are the first of the unhealthy foods to cut out of your diet.
For now, take this first step to cut out these harmful vegetable oils best you can and you've taken the first step in improving your health through healthy eating. Won't be long until you're feeling the difference!
Getting Toned - The Secret To Stronger, Toned Arms - Best Arm Exercises For Seniors
In this video, we go through 3 simple exercises to strengthen your arms. At the beginning of this video, I also discuss the secrets to no more flabby arms (toned arms).
We go through three circuits of these exercises - Go at your own pace.
Arm toning for seniors - Best arm toning exercises for seniors
A question I commonly get asked is "Which exercises are best to get rid of fat in ______ (certain area)?".
Or another variation of this question is... "Which exercises are best to get rid of flabby arms?".
And the answer...
There is no best exercise to get rid of flabby arms. Or to get rid of fat in any specific area.
When doing exercises to target specific areas, you are working the muscles underneath the fat tissue which resides on top of these muscles. You are not working on losing the fat in these areas.
Reducing fat in just one particular area is not possible! (Unless with liposuction).
If you want toned arms, you do need to do specific arm exercises. And, arm exercises should be included in every exercise program.
However, although your muscles may seem firmer after some time doing the exercises, the fat will still remain in these areas, and to lose this fat, you must reduce fat from ALL OVER your body. It's about reducing your overall body fat percentage, not just targeting a specific area
In a nutshell, the formula to do this is: Exercise + Healthy Diet = Decreased Fat.
When you start decreasing fat, the "flab" is going to start coming off all areas of your body, uncovering those strong muscles underneath.
We all store and lose fat differently. The midsection is usually one of the most stubborn areas to shed the fat, while the arms are an area where fat often comes off faster. But this rule may not apply to you!
So do the right exercises and make sure your diet is in check!
When it comes to the right exercises to do for your arms, you can work your arms effectively by doing three simple exercises -- There is no need to overcomplicate it by doing more than this.
In this video, we go through 3 simple exercises to strengthen your arms. At the beginning of this video, I also discuss the secrets to no more flabby arms (toned arms).
We go through three circuits of these exercises - Go at your own pace.
For another arm toning workout - click HERE.
- Mike