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  • One Powerful Practice that Allows Older Adults to Age Well?

    One Powerful Practice that Allows Older Adults to Age Well?

    Mental Health is not something that most people are comfortable talking about in this country. Which is one of the reasons why we have a Mental Health Awareness Month in May. It is important to talk about and take away the taboo of mental health conditions. I have had my bouts with situational depression and being overwhelmed. Not to mention a traumatic childhood that led to PTSD. One of the tools, in managing my mental health and mood, that has been very effective and beneficial to me is staying physically active. Exercise has been shown to help reduce symptoms of many mental health conditions. Some of the strongest evidence for the mental benefits of exercise centers on depression and ....

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  • On National Arbor Day Standing Tall for Proven Good Health?

    On National Arbor Day Standing Tall for Proven Good Health?

    With a tip of the hat to National Arbor Day, I thought I would talk about the importance of Good Posture. Good Posture means people are standing tall and many native American Cultures consider trees “standing people”. Hence the link in my head (I am a little touched 😊). Good Posture isn’t just to look proper or have that old tape of your mom “sit up straight” stop ringing in your ear. Good Posture is one way all of us can better our health and increase our confidence. Yep, you read that right. Here is a list of some of the things good posture does for your health: Reduce low back pain Prevent osteoporosis Lower the risk of heart attack and stroke Improve ....

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  • Mike went from multiple hospital visits a year to Fantastic Checkup - Congrats !!

    Mike went from multiple hospital visits a year to Fantastic Checkup - Congrats !!

    When Mike first started working with me, he had been in the hospital multiple times in the previous year, had bad arthritic knee pain, and hadn’t been keeping up with his physical fitness for years. We have been working together for about 18 months. In that time, he has better movement, less knee pain, gotten stronger and can perform daily tasks more easily. Also, he has gotten back to activities he loves like hiking. His knee pain has reduced so much it has even surprised him. He recently exclaimed, “Wow! No knee pain!”, while going downhill at Butler Sanctuary. Mike has been putting in the work and being careful with the nutrition changes. He also has not needed to be ....

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  • No more Grilling!!?!!  Season Over

    No more Grilling!!?!! Season Over

    So sorry ☹ grilling season is over for all my buddies. I love me a cookout with yummy hamburgers and all the fixins. Which is ok to have every once in a while, but when you are serious about your long-term health those “hamburgers” need a little change up. I prefer my turkey burgers that I can make any time and any season. I know some of you are saying, “turkey burgers are dry and tasteless”. Not mine! I promise mine are moist and delicious. No, they don’t taste like read meat, but they aren’t supposed to. The turkey burgers I make use the 97% fat free or above. Yes, they can be moist! This is a quick and healthy recipe. Ingredients: 18 or 20 oz ....

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  • How Older Adults Can Improve Their Quality of Life and Boost Well-Being

    How Older Adults Can Improve Their Quality of Life and Boost Well-Being

    Taking control of your physical and mental health can have a significant positive impact on your quality of life and overall well-being. While the idea may seem daunting, it’s usually far simpler than it appears. If you aren’t sure where to begin, find out how Stay on Target Fitness can help. Here are some more tips to help seniors improve their quality of life and boost their well-being. Find a Fun Outdoor Activity Spending time outside can work wonders. Just being exposed to nature can reduce stress , reduce blood pressure , and boost your mood . Plus, sun exposure assists with the production of vitamin D , which may slow bone loss and reduce your risk of ....

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  • It's all Greek to me...

    It's all Greek to me...

    I bought dried cranberry beans from a local farmers market along with some fresh summer squash here in the Hudson Valley New York. I wanted to try something new while supporting the local farmers. I looked around through all my cookbooks and found an interesting recipe “Tangy Limas with Squash and Tomatoes” in Moosewood Restaurant Cooks at Home (p.176). It wasn’t the same kind of beans so I needed to adapt some items. The recipe called for frozen lima beans. Which means I had to look up the conversions to figure out how much cranberry beans would yield the same as 10 oz of frozen lima beans. Isn’t it great we have the internet these days and don’t have to ....

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  • Does seeing a set of stairs intimidate you? Does it invoke memories of intense knee or low back pain?

    Does seeing a set of stairs intimidate you? Does it invoke memories of intense knee or low back pain?

    Well, this is my stair master! I was told that I wouldn’t be able to walk by the time I was 35 without knee replacements by one orthopedist. Both orthopedists in my teenage years said I had bad knees and would eventually have to have them replaced. Today I am 48 with my original knees and I go up and down these 250 stairs 3 times with no pain! (That is all the way to the top where the sun breaks out again! 250 stairs times 6= 1500 total stairs) Stairs and the inability to navigate them are more reasons why older adults lose their independence. Let’s talk about what makes stairs hard and what you can do to make it easier on your knees; not to mention have you going up and ....

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  • Amazingly Easy Healthy Snacks

    Amazingly Easy Healthy Snacks

    I am always on the lookout for Healthy Snack ideas because as much as I love fresh fruit, or raw veggies with Hummus or bean dip, I need more variety. I particularly love salty snacks. However, most of my nutrition clients have heart issues and let’s face it most mass-produced snacks are not made for heart healthy living. I am also trying to live a heart healthy lifestyle (the genetic cards are stacked heavily against me – on one side heart disease and diabetes plus gastro-intestinal issues on the other side) which makes finding healthy snacks important personally as well. I had a bit of raw summer squash remaining and was wondering what to do with it. I got inspired by a ....

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  • Live Outside your Phone! Preparing your body for Hiking

    Live Outside your Phone! Preparing your body for Hiking

    Preparing your body for hiking is important. Which brings me to the next set of tips which are body conditioning exercise to improve your hiking experience. Improve your cardiovascular fitness. This can be done indoors but I would incorporate outdoor cardio workouts as well. Treadmill or stationary bike for those that are just starting out and don’t mind the machines. For at home, put on your favorite dance music and dance away! Dancing works at the gym too, recommend the Zumba classes so people don’t stare too much. LOL… Outside cardio, go for some walks in your neighborhood try to get a hill or two in at a moderate pace. Gradually increase the miles or total time or ....

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  • Living Outside Your Phone – Know the Weather

    Living Outside Your Phone – Know the Weather

    This past few super-hot days brings to mind the next few tips for enjoying outdoor exercise and activities. The weather plays a crucial part in how you should dress and what you need to bring with you. First, what to wear is contingent on weather, the activity, and the location. For hikers going up in elevation, check the weather for the local town but also the elevation you are going to climb. Thunderstorms are common in the summer and the higher you go up in elevation the more likely the weather will be different. Wear sweat-wicking clothing and pack a light raincoat. Wear proper hiking footwear to avoid injuries. If it is just a stroll through an open area park or lounging in a field ....

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