Aging Gracefully with Jane

Let Nature Nurture

We had an unseasonably warm weather on Friday last week with the temperature reaching the mid-70s. It was nice to feel the warmth of sun even for a brief day or two. Enjoying nature is not only good for our mood, it's important for our long term health and wellbeing.

The American Psychological Association reports, “There is mounting evidence, from dozens and dozens of researchers, that nature has benefits for both physical and psychological human well-being,” says Lisa Nisbet, PhD, a psychologist at Trent University in Ontario, Canada, who studies connectedness to nature. “You can boost your mood just by walking in nature, even in urban nature. And the sense of connection you have with the natural world seems to contribute to happiness even when you’re not physically immersed in nature.” (Weir 2020).

Weir, K. (Apr 1, 2020) Nurtured by Nature. American Psychological Association, https://www.apa.org/monitor/2020/04/nurtured-nature






I took a walk at Beverly Triton Nature Park in Edgewater with my sister, niece and her dog, Copper. It was bit chillier on Saturday and the water and sky were beautiful.

Peace, Love and Broccoli

In a recent AARP article, Ringo Starr proclaimed he is 99 percent broccoli. He has good reason to love broccoli. Broccoli is in the cruciferous family of vegetables, which includes kale, cabbage, Brussels sprouts, Bok choy, arugula, collards, watercress, and radishes. Dark green leafy vegetables like broccoli and others in the cruciferous family are high fiber and lower inflammation. Just 2 cups of broccoli will provide the daily requirement for folate which is (Greger) essential for healthy red blood cells. (mayoclinic.org) According to Greger, “. . . studies have found that those who get more folate in their diet tend to live longer, are protected against cardiovascular disease, several cancers, and a wide range of other chronic diseases.” (How Not to Age, p. 53)

A super simple recipe for broccoli is a quick stir fry with mushrooms, ginger, and garlic. It’s quick, nourishing, and easily adapted to individual tastes. For instance, I added carrots and edamame, and tossed chopped peanuts and hot pepper flakes for added crunch and heat. Serve on brown rice, quinoa or other whole grain and enjoy! Your meal is complete in protein and high in fiber and nutrients.







Disclaimer: I am not a dietician or nutritionist. All information is derived from the references listed below.

Reference:

Greger, M. (2023) How Not to Age. (www.flatironbooks.com) Copyright NutritionalFacts.org Inc.

Mayo Clinic Staff, (Aug. 10, 2023) Folate (folic acid) Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-folate/art-20364625 #:~:text=Folate%20(vitamin%20B%2D9),%2C%20beans%2C%20peas%20and%20nuts.

Tannenbaum, R. (Dec 2023) Ringo. AARP The Magazine.

I have been preparing Lupini beans for a week now. Why in the world would I spend so much time cooking beans? Lupini beans, aka Lupins, are high in protein and a good substitute for meat in vegetable forward meals.

From the Healthy Food Guide, Lupins are:
- Lower in calories but higher in nutrients
- One of the richest sources of plant protein and fiber
- Low in carbs, with a lower glycemic index
- A significant source of polyphenols and zeaxanthin, which include beneficial antioxidants and cholesterol-lowering phytosterols
- A good source of all nine essential amino acids, including arginine, which lowers blood pressure

With all this goodness, I had to try them, but if not prepared correctly, the alkaloids in lupins are toxic when consumed in high quantity. To keep them safe and tasty, cooking dried lupins requires a week dedicated to soaking, boiling, soaking and rinsing to rid them of the bitterness. I was disappointed that after a week, my beans still had a slight bitter taste at the finish, so I boiled those suckers for another 2.5 hours. At last, there is no bitterness! The golden lupinis were set in brine and stored in mason jars, finally ready for snacking. To eat, bite a small opening on the skin with your front teeth, pinch the bean with your thumb and forefinger, and it will pop into your mouth.

Was it worth it? Yes, cooking is an adventure and part of my love language. I saved a few dollars at the grocery store; and I have a high protein snack I can feel good about serving.






Kouri, A. (Jan 26, 2021) The Health Benefits of Lupin – the powerhouse of legumes. (healthyfood.com) https://www.healthyfood.com/healthy-shopping/the-health-benefits-of-lupin-the-powerhouse-legume/

Pedrelli, G. (Aug, 21 2020) Nonabox.com. Lupini Beans, How to Cook and Eat This Rich in Proteins Ingredient. https://www.nonnabox.com/lupini-

"It seems to me that no matter what religion you subscribe to, acts of kindness are the stepping-stones to making the world a better place—because we become better people in it," Jodi Picoult said in Change of Heart.

I received a wellness basket for Christmas this year, and it contained an interactive journal on acts of kindness. Its purpose is to inspire kindness in oneself and others. Kindness has a ripple effect and impacts us on multiple levels: our relationships, workplace, community. Ultimately, being kind enhances our mental, emotional and physical health. Kindness begets kindness. A simple act of kindness can bring a smile and spark of joy. We all see ourselves as kind, and we are! Although at times, life can make it hard to have a kind word – “to offer genuine kindness when faced with unkindness shows that we’re resilient, confident, and strong.” (Snowden) How do we become kinder? Being present and observant will reveal opportunities to offer kindness -- like assisting someone struggling with their bags or a heavy door, allowing someone to move in line ahead of you, or having a chat with the cashier at your favorite shop. Tell your friend or colleague how much you appreciate them and why, or call someone who has made a difference and let them know how much they have meant to you. Appreciate the kindness you receive and pass it forward. Together, we can make the world a better place with acts of kindness.

Snowden, J., Editor, Simple Acts of Kindness A 52-week Interactive Journal.

A very kind neighbor took this photo of Stephen and me at the New Years Eve celebration.

It’s been a transformative year. In health coaching it is said your mess is your mission. I must admit that I have been in denial about my mess. I was sure my lifestyle – regular exercise and predominately plant-based nutrition, saved me from needing prescription drugs, and I planned to live to be a Centenarian. The kicker is I want my years to be healthy in mind, body, and spirit.

So what is my mess? Osteoporosis. A silent disease caused by inflammation. One factor that may contribute to Osteoporosis and Osteopenia is alcohol consumption.

Dry January

Have you heard of Dry January? According to Harvard Health, Dry January started in 2012 as a public health initiative in the U.K. Despite research finding some benefit to alcohol consumption on the heart and circulatory system (HSPH 2022), recent findings conclude there is no health benefit to drinking alcohol. (Attia, 2023) One glass of wine with dinner can negatively impact my sleep and energy. Dry January is an opportunity for me to reset and enjoy the benefits of a restful night. I am hoping it will also help me to improve my bone health. While I will ring in the New Year this evening with a toast, it will be the last champagne toast for at least one month. I am excited to reap the rewards of better sleep and increased energy while protecting my brain and bone health. I hope you will join me. You can learn more about Dry January in What is Dry January--And What are the Health Benefits? Experts Weigh In. from WomensHealthMag.com.

Attia, P. and Gifford, B. (2023) Outlive the Science and Art of Longevity. Random House Books.

Harvard School of Public Health. (April 2022) Alcohol: Balancing Risks and Benefits. hsph.harvard.edu. https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/drinks-to-consume-in-moderation/alcohol-full-story/

Talbert, S., and Breitowich, A. (December 18, 2023) What is Dry January—And What are The Health Benefits? Experts Weigh In. womenshealthmag.com. https://www.womenshealthmag.com/health/a25350484/what-is-dry-january/?source=nl&utm_source=nl_wmh&utm_medium=email&date=123023&utm_campaign=nl33834115&GID=8451e1982a18c4530b2763581ad6dc9ecddf0c247edb757f20d4fbf7b5ad1a0c&utm_term=TEST-%20NEW%20TEST%20-%20Sending%20List%20-%20AM%20180D%20Clicks%2C%20NON%20AM%2090D%20Opens%2C%20Both%20Subbed%20Last%2030D

“You must do the things you think you cannot do.” – Elanor Roosevelt

Habits are formed over years of repeating the same patterns each day. We do things without thinking because our body follows our routine while our mind repeats the same thought processes each day. This is why habits are so difficult to break and why so many of us fail when it comes to our New Year’s resolutions.

“To change who you are and achieve the life you want, you have to break your old emotional and thought habits and form new ones that are in line with who you want to be.” Joe Dispenza

Our thoughts and routines have an enormous impact on our health. (Duhig, 2012) Even though we know changes will benefit us, it almost seems impossible to begin doing what we think we cannot do. But we can change our story! Each small step toward our goal, provides confidence to keep going. Our new behaviors bring satisfaction and joy in knowing we can achieve our goals.


What do you want to achieve this year? Message me for a free health consultation and a free “Declare Your Intentions” worksheet to begin your year of transformation.

This is Stephen and me at Longwood Gardens celebrating my birthday and the beauty of the season. Holiday greetings to you and yours.

Refernces:

Duhig, C. (2012) The Power of Habit, Why We Do What We Do In Life and Business. Random House. (p. xvi)

Indeed Editorial Team (Feb 2023), 75 Quotes About Achieving Goals to Inspire and Motivate You. https://www.indeed.com/career-advice/career-development/achieving-goals-quotes

Dispenza, J., Breaking the Habit of Being Yourself. Posted by Sinusoid D. (Feb 2023) for Shortform. https://www.shortform.com/blog/joe-dispenza-breaking-the-habit-of-being-yourself/ #:~:text=Once%20you've%20broken%20the,how%20you%20feel%20and%20live.

Always stay true to yourself, and never let what somebody says distract you from your goals. – Michelle Obama.

This month I completed the Institute for Integrative Nutrition (IIN) Health Coaching certificate. My desire to become a health coach stems from my pursuit of health and wellness for most of my adult life. Over the years, I have experimented with several different eating plans and physical fitness routines. What I have learned through those experiences and in my training at IIN is that one size does NOT fit all. We are bio-individual and multidimensional. Our uniqueness requires us to listen to our bodies and our intuition to find our path to wellbeing. What works for me may not work for anyone else and that is ok. As a health coach, I am equipped to support my clients in their journey to figure out what works for them. There are many aspects to wellness that go beyond diet and exercise. Coaching will help to uncover and overcome those challenges. Goal setting, action planning and accountability are some of the tools that will enable my clients to find the power they have within to create real and sustainable changes for their wellbeing.

With the New Year just around the corner, I invite you to celebrate where you are right now and reflect on your blessings. Give thanks and practice gratitude. When you are ready to commit to making your New Year’s resolutions come true this year, contact me for a free initial health coaching consultation. Let’s see what exciting achievements we can make happen in 2024!

“Christmas will always be, as long as we stand heart to heart and hand in hand” – Dr. Seuss

I know it sounds trite, but the holiday season truly is a special time of year. For me, the kid’s excitement and delight on Christmas morning is what the holiday was all about. Now that the kids are all grown with new families and relationships, Christmas is a time to reflect on our blessings and to appreciate the beauty of the season. The twinkling lights, decorations and Christmas carols are ways we join in the celebration with the world around us. Garrison Keillor said, “A lovely thing about Christmas is that it’s compulsory, like a thunderstorm, and we all go through it together.” No matter what holiday you celebrate this season, the joy of giving and the love and laughter that surrounds us, if we pause to notice, is our Christmas gift. I hope you celebrate this season with the wonder and joy of a child and the wisdom to know that the joy of the season can be felt in every moment.

If you are feeling a bit run down this season, remember to practice self-care and to sleep well. A good night’s rest is important to how we function the next day and it’s crucial to our health span. (Attia, 2023) (Health span is the number of years we live before the onset of morbidity.) One major inhibitor of a good night’s rest is alcohol. The drowsiness a glass of wine or a cocktail can cause does not contribute to quality sleep – just the opposite, it disrupts our sleep. So how can we enjoy a toast of good cheer and protect our sleep? The Women’s Health Network provides this advice: 1. take vitamins to replace deficiencies caused by alcohol consumption, in particularly B, C and magnesium; 2. take curcumin, the active ingredient in turmeric; 3. drink plenty of water; 4. choose wine over liquor; and 5. sadly, skip dessert. These recommendations help your liver function. The liver processes alcohol first, therefore the dessert (the fat and sugar) your having with your glass of wine will be stored while your liver is detoxing the alcohol. Most of all drink sparingly, savor your glass of wine and enjoy it with the pleasure of the season.

Happy Holidays,

Jane

References:

Attia, P., Gifford B. (2023) “Outlive, The Science & Art of Longevity.” Harmony Books/Random House Books.

Dr Seuss quote. https://chatbooks.com/blog/holiday-quotes

WHN Editorial Team, (2023, July 10) “How to drink wine and still prioritize your health.” Women’s Health Network. https://www.womenshealthnetwork.com/nutrition

"Let gratitude be the pillow upon which you kneel to say your nightly prayer. And let faith be the bridge you build to overcome evil and welcome good." Maya Angelou

It’s commonplace to write about gratitude the week of Thanksgiving; however, gratitude is so important to our health and wellbeing, it's important to give thanks every day. The dictionary defines gratitude as the quality of being thankful, to show appreciation and to return kindness. A small act of kindness can bring a smile and cause a ripple effect of gratitude.

When we are grateful, we nurture ourselves by reducing stress, depression, and anxiety, improving heart health and increasing the quality of our sleep. Loving relationships is another key aspect to health and wellness.

If you’re not conscientiously practicing gratitude, there are several things that you can do to cultivate a grateful mindset. Create a morning and evening gratitude practice. Upon waking, before grabbing your phone or ruminating on yesterday’s dilemma or tomorrow’s worry, give thanks for the blessings in your life, even if they feel small and insignificant. When you climb into bed each night, end your day with thoughts on what went right – a message from a friend, finding a lost item, or the beautiful weather. With practice, you will find more frequent moments of gratitude throughout your day. Let's give thanks on Thursday and every day after.

This is our cat, Palmer. He is our handsome little guy who rules the house. He will sit and stand on two legs for treats. He knows it's a dog thing, but he doesn't mind.
_________

Reference list:

Capalad, R. (2022, July 22) OprahDaily. 50 Best Gratitude Quotes to Inspire a Thankful Outlook in Life. https://www.oprahdaily.com/life/health/g40680746/gratitude-quotes/?slide=6

UCLAHealth (2023, March 22) uclahealth.org. Health Benefits of Gratitude. https://www.uclahealth.org/news/health-benefits-gratitude #:~:text=Many%20benefits%20of%20gratitude%20also,the%20risk%20for%20heart%20disease.

Another important aspect to consider in aging gracefully, for both men and women, is our pelvic floor health. Frank Lipman, MD, shared an article by Experience Life in his Weekly Wellness Update. The article titled, “Your Fit and Functional Pelvic Floor,” is a good primer on the structure and function of the pelvic floor as well as causes and solutions for pelvic floor dysfunction. The article points out that as we age, we may notice our muscle mass and strength weakening. This weakening can also be experienced in the pelvic floor. You may experience a little urine leaking when sneezing or having a good laugh. Weak pelvic floor muscles may also cause painful s*x for women and men may have trouble with er****on. The most well-known exercise for strengthening the pelvic floor are Kegel exercises. Physiotherapist, Michelle Kenway, provides instruction on how to do Kegels and guides you through beginner to more advanced exercises on YouTube. Exercise is not a quick fix and it may take several months to notice a difference. Having control of our bladder will prevent chronic urinary tract infections, brain fog, and contribute to our health span elevating our quality of life.

Bedosky, L. for Experience Life. (2023, November 10.) Weekly Wellness Update. Frank Lipman MD. https://drfranklipman.com/2023/11/10/your-fit-and-functional-pelvic-floor/

Michelle Kenway. (2021) Kegel Exercise Routine that Strengthen Your Pelvic Floor. YouTube. https://www.youtube.com/watch?v=yfPiiOtnz5g

Kegel Exercises Routine that Strengthens your Pelvic Floor Kegel exercises for women that recover your strength with Physiotherapist Michelle from https://www.pelvicexercises.com.au. This real time Kegels routine is ...

There is so much more to wellness than what is on our plate. The Institute of Integrative Nutrition (IIN) calls it the Circle of Life. The Circle of Life includes 12 areas important to our wellbeing: Creativity, Finances, Career, Education, Health, Physical Activity, Home Cooking, Home Environment, Relationships, Social Life, Joy, and Spirituality. Through self-reflection we can identify the areas where we feel unsatisfied; and by creating balance in these areas, we are able to feel more contentment and satisfaction which translates to wellbeing.

An important aspect of aging gracefully is physical activity. According to Peter Attia, MD, author of Outlive, The Science & Art of Longevity, “cardio and strength training reduces the risk of contracting what he calls the 4 horsemen: heart disease, cancer, diabetes and neurodegenerative diseases more than any regimen of prescription drugs available.” This is great news! We have the ability to ward off these diseases if we are committed to enhancing our chance of living a long and vibrant health span - the years before ill health and decline sets in. If you are interested in learning more, message me for a free health consultation and a free guide on creating more movement in your day.

Attia, Peter with Gifford Bill. OUTLIVE The Science & Art of Longevity. Rethinking Medicine to Live Better Longer. Harmony Books, New York, 2023.

This is Stephen and me hiking at Cunningham Falls State Park in western Maryland. There is an easy .5 mile hike to see the falls. This is me at the lake which is open for swimming in the summer.

To quote my 80+ years old mother, “Getting old is not for the weak.” As I witness her struggle to do simple tasks that came so easily not so long ago, I am increasingly aware of how important it is to do what I can now to extend my years of good health and wellbeing. This is commonly known as health span – the years before ill health or morbidity and decline sets in. An excellent step in the right direction is regular exercise. However, not all exercise programs are beneficial for everyone. Find what works for you. Choose activities that you find enjoyable and give you a sense of accomplishment. There are a host of resources online and in most communities. One of my favorite online exercise coaches is Heather Robertson. You can find her on Youtube and at heatherrobertson.com. Below is the result of my abdominal and cardio workout this morning. This was the November 1st workout on her monthly calendar. Let me know what you do to stay active.

On my way to brunch for the Ravens' game last Sunday. I should have worn purple and black. Hopefully, this Kale salad made up for the shortfall in my wardrobe. The recipe is from Claire at eatwithclarity.com. Today I added fresh pear to a serving for lunch. Since Sunday, the kale had time to soften and the lemon dressing developed more flavor. Nutritious and delicious!

Aging gracefully is bio-individual and multidimensional, not a one-size fits all concept. This concept is the basis for my health coaching - providing the support clients need to attain their health goals.

Aging brings peace, wisdom and grace. Aging can also require making changes in order to nurture our body, mind and spirit. I hope you will join me on my journey as I share what I have learned through my personal experience and the knowledge I gained at the Institute for Integrative Nutrition about finding your health and wellness to age gracefully. Please email [email protected] to receive my free monthly newsletter and request a free health consultation.

This is me visiting YWorry Farm in Davidsonville for pumpkin season.