Our busy schedules often dictate our exercise practices, regardless of age or lifestyle. Whether you're a fitness trainer, an office worker, or a retiree, finding time for a workout can be a challenge. We might try to save time by skipping stretching. However, neglecting stretching exercises can have serious consequences for your health and wellness. 

Benefits of Stretching When You're Over 50

Stretching is something you want to always include in your workout routine, especially as you age. Stretching helps to keep joints limber and reduce the risk of injury. At the same time, stretching out your muscles is a healthy way to relieve tension. 

Full body stretches are also the key to flexibility, which changes with age and is critical for mobility. Flexibility allows you to move more quickly and enjoy daily activities such as walking and gardening. Stretching is also essential for injury protection and fall prevention. 

If you suffer from arthritis pain or inactivity, stretching helps you become more active. With more supple muscles, you will move more quickly and confidently. Activity is often the best form of pain relief. 

Stretching is also beneficial before and after a workout. Stretching before helps warm up your muscles. Afterward, it loosens tight muscles that might be prone to injury. A seated workout allows you to take advantage of stretching while remaining in a chair. 

Full Body Stretch Routine

One way to save time when it comes to stretching is with a full body routine. You can do a full body stretch even from a chair while watching TV. Check out this full body stretch routine with seated exercises offered by our Coach, Lindsay. 

What You'll Need for This Stretching Workout

For this full body stretch workout, you only need a stable chair, preferably one without arms and a straight back. It should also not have wheels. Sit in the chair with your feet flat on the ground, your back straight, and not leaning on the chair. 

How to Do Full Body Seated Stretches

Neck Stretches

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Turn your head so your glance is over your left shoulder. Hold this position and feel the stretch in the muscles on the right side of your neck. When ready, shift your glance over your right shoulder to stretch the left side. 

Neck Roll

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Turn your gaze to the front and drop your chin down to your chest. Take care not to round your back when you lower your chin. Keep the back straight to stretch the neck muscles. 

Roll your neck so your right ear is over your shoulder. Keep your shoulders back and your chest open. 

Continue the neck roll by shifting your gaze to the ceiling and then around so your left ear is over the shoulder. The roll should be one continuous movement. Roll to one side a few times and then reverse directions. 

Upper Back Stretch

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Stretch your arms out in front of you and lock your fingers together. Round your shoulders forward. Pull your arms over your head and lower them to your sides. Repeat this exercise two more times. 

Shoulder Stretch

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Pull your left arm across your body and press your fisted hand on the back of your forearm. Round your shoulder down away from your ear. Repeat the movement on the other side. 

Lower Forearm Stretch

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Reach your left arm out in front of you with the palm up. Grab the fingers with the other hand and pull toward your torso to stretch the forearm. Rotate your palm around to face the floor and pull the fingers. Repeat the exercise on the other arm. 

Deep Side Stretches

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Move your feet outward to open your legs up. Place your left elbow on your left thigh, towards the knee. At the same time, reach your right arm over your head. 

Hip Flexor Stretch

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Rotate your body towards the left, bending your right knee to almost touch the floor. Walk your right toes behind your body until you feel a deep stretch in the hip flexor. 

If it helps you balance, stretch your arms for a chair yoga warrior pose. Reach one arm out in front and one to the back with the palms down. Repeat the movement on the other side. 

Knee Hug and Rotation

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Scoot forward slightly in your chair and lean back. Pull your left knee up and wrap your hands around it, interlocking the fingers. Pull the knee toward your chest. 

Ankle Roll

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With your knee pulled back, rotate your ankle, drawing a circle with your toes. Repeat both the knee hug and ankle roll on the right leg. 

Forward Fold

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Sit with your legs open. Stretch your arms out to the side and pull them up over your head. Lock your fingers with the palms facing up. 

Slowly bend down as far as possible. Try to touch the floor with your hands. If you can't reach the floor, grab your legs as far as possible. Hold for a few seconds, then repeat the exercise. Try to get a little further down this time. 

More Mobility Workouts with Mighty

Find more great stretching exercises at MightlyHealth.com. Mighty Health is the only all-in-one nutrition, exercise, and daily health program for those over 50. 

As we age, we tend to be more prone to falls for various reasons. There are distinct changes in critical senses like vision, for example. There is also a natural loss of muscle mass and chronic conditions such as arthritis that can affect mobility. 

The good news is balance is a trainable skill. One of the best ways to prevent falls and increase balance is through exercise. The more you move, the stronger you will be, and that helps you stay on your feet.

What Are Balance Exercises? 

Put simply, balance exercises are movements that help strengthen mobility, flexibility, and coordination. Balance exercises can improve your:

• Reaction time

• Strength, especially in the core and lower body

• Quality of life

Balance and mobility go hand in hand, so it makes sense to work on them both at the same time. Both are critical to remaining independent and active. 

Balance Exercises at Home for Fall Prevention

Coach Lindsay guides through some of our favorite balance exercises you can do from home to improve balance in this workout!

What You Need for This Class

These exercises focus on balance, but you can add resistance with light weights. As with all kinds of exercise, you want to start slow and build. If you choose hand weights, the recommendation is anything from 3 to 5 pounds. You can also do them without weights.

You will want a strong chair near you or something you can hold onto in case you need it. A wall will work, as well. Make sure you have plenty of space to move around, though. 

Ideally, you should do balance exercises barefoot. Without shoes, you can spread out your toes and strengthen the little muscles in your feet that help you stay balanced. 

How to Do These Balance Exercises

Remember that these exercises are about building balance and coordination, not speed or strength. Focus on doing every exercise for about one minute. Keep the movements slow and controlled. 

Side Step with Bicep Curl

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Grab your weights and stand with your elbows pinned to your sides and your palms facing upward. Take a step to the right. At the same time, raise the weights to your shoulders for a bicep curl. Bring your legs back together by moving your left leg to your right one, and lower the weights. 

Repeat the movement, stepping to the left. Go back and forth, doing the bicep curls as you move for one minute. Keep your elbows glued to your side, your core tight, and shift your weight with each step. 

As you take the first step to widen your legs, shift your weight to the center. As you pull the other leg in to move your feet back together, your balance should be on the outside leg. 

To add more of a challenge, take a wider step. You can also stand on one leg with each side step. 

Step Back Lateral Raiser

Stand with your feet together and your weights at your side. Take a step back with your left leg. At the same time, raise your arms, keeping your elbows straight and your palms facing the floor.

Pull your feet back together as you lower your arms. You are alternating, stepping back with each foot. To add more challenge, take bigger steps or stand on your foot off the floor when you pull your legs back together.  

Single Leg Weight Pass

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For this exercise, you just need one weight. There are a few modifications to this movement. The basic exercise has you standing with both feet together, and your arms stretched shoulder-height to the side with the weight in one hand.  

Raise the foot opposite from the weight. With that foot up, pass the weight from one hand to the other. 

This exercise is a bit challenging. If necessary, help balance your body by touching the toes of the raised foot on the ground. You can also pass the weight with both feet planted. Do whatever modification works best for you. 

Keep your weight on just one leg as you pass the weight back and forth. Ideally, you will do one minute with the weight on each side. 

Cross Lateral Raises

Stand with your right leg planted and a weight in your right hand. Raise your right arm over your head. At the same time, lift your left leg with the knee bent. 

You can use a chair or wall to help you maintain your balance. Just use two fingers to keep steady. After one minute, switch sides. 

Single Leg Dead Lift

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Hold one weight in your left hand. Lift your left leg, keeping the tips of your toes on the ground behind you. Think of a kickstand on a bike. 

Bend down, hinging at your waist until the weight is at your knee, and then pull back up. Do this movement for one minute on each side. 

Side Lunge

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Stand with your feet together. Hold the weight in your right hand. Take a big step to the left. Move the hand with the weight to the center as you bend your left knee slightly and stretch out your right leg in a lunge. Go deeper with the bend if you can, or barely bend your leg if necessary to maintain your balance. 

At the start, your weight is on your left leg. When you take the big step, shift it to your right. As you pull your legs back together, shift back to the left. Do one minute on both sides. 

Find Your Footing with Mighty

The American Heart Association (AHA) recommends that adults do balance exercises at least three times a week. Find more low impact, at-home balance exercises through Mighty Health. We offer the first all-in-one exercise, nutrition, and daily healthy living program for those 50 and older. It’s even covered by Original Medicare in some states! Check if you’re covered and schedule your first virtual appointment with our board-certified team here.

How to Choose a Healthy Cooking Oil

Cooking oils are a staple product in most kitchens, but not all oils are created equal from a health standpoint. The number of options on supermarket shelves has exploded in recent years, making it hard to know what is the best oil to cook with. There are multiple factors to consider, including flavor, nutrition profile, and cooking properties like smoke point. The next time you're wondering, "is canola oil healthy?", refer back to this list for the best oils to cook with.

Free Radicals in Cooking Oil and Their Effect on Your Health

When any oil is exposed to heat, light, or air, it can undergo oxidation. This is a chemical reaction that leads to the creation of free radicals. Free radicals are highly reactive molecules that are related to oxidative stress and inflammation. High levels of free radicals have been linked to numerous health problems, including:

• cancers

• cardiovascular problems

• neurodegenerative disease

Choosing a more stable oil during cooking can reduce the number of free radicals that are formed. An oil’s stability is influenced by a number of factors. One of the most important is the concentration of polyunsaturated fats, with higher polyunsaturated fat levels making an oil more prone to free radical formation at higher heats. Another factor is the level of refining an oil has undergone, as heavily refined oils tend to be less stable.

Smoke Point

It’s also important to consider an oil’s smoke point. The smoke point is the temperature at which an oil begins to break down. As its name suggests, the oil will begin producing smoke at this temperature.

• A higher smoke point oil is needed when using high-heat cooking methods such as frying, sautéing, roasting, or using a wok.

• Lower smoke point oils are considered healthy cooking oils suitable for adding flavor (e.g., in a salad dressing) or for low-heat cooking.

The Healthiest Cooking Oils

Following are some oils that we typically reach for when cooking in our own kitchens. They have generally positive nutritional profiles and can be used for an array of purposes:

Olive Oil

Olive oil is a staple of the Mediterranean cuisine and a key part of the Mediterranean diet, which has been linked to lower risk of chronic disease. High-quality olive oil has a rich flavor and high levels of antioxidants that can reduce inflammation. However, it has a relatively low smoke point of around 350°. That makes extra virgin olive oil most suitable for salad dressings or low-heat cooking.

Avocado Oil

Avocado oil is extracted from ripe avocados, which are high in heart-healthy fats. It is particularly high in monounsaturated fats, which benefit heart health. Avocado oil has a mild flavor and a high smoke point (about 520°) compared to other oils. That means you can use it for frying, roasting, or sautéing.

Coconut Oil

The question of, “Is coconut oil healthy?” has been contentious in recent years, with some bemoaning its high fat content but others exclaiming its health benefits. Coconut oil has a distinctive flavor that makes it a good choice for certain baking and cooking applications, especially in vegan baking.

In fact, coconut oil is among the best oils to cook with. It has antimicrobial properties and high levels of medium-chain triglycerides, which may be helpful for maintaining a healthy body weight. Unrefined coconut oil has a relatively low smoke point at 350°, but is still suitable for gentle sautéing. Refined coconut oil has a high smoke point at 400°.

Ghee (clarified butter)

Ghee is a staple in Indian cuisine and has a unique, slightly nutty flavor. Ghee contains the short-chain fatty acid butyrate, which has possible anti-inflammatory properties. Ghee is an excellent choice for cooking due to its high smoke point (around 485°) and excellent stability. This makes it appropriate for even high-heat cooking approaches.

Cooking Oils to Avoid

While ok in moderation, these oils are best to try to avoid when cooking in your own kitchen. They’re also commonly found in many processed foods, snacks, candies, and fast food.

Canola Oil

Canola oil is one of the most widely used cooking oil, but it is better swapped for one of the healthier substitutes above. Canola oil is highly processed and typically made from genetically modified rapeseed. Although it has a relatively high smoke point, it is prone to oxidation due to high levels of polyunsaturated fats.

Palm Oil

Palm oil is a very stable and versatile oil, leading many to wonder, “Is palm oil healthy?” However, it is high in saturated fats, which are associated with higher cholesterol levels and poor heart health. Palm oil also comes with environmental and ethical concerns, as it contributes to deforestation unless sustainably produced.

Sunflower/Safflower Oil

Sunflower and safflower oils are often marketed as heart-healthy oils. So is safflower oil healthy? The answer is “yes and no.” Although they do have high levels of monounsaturated fats, they also have relatively high polyunsaturated fats. This makes them susceptible to oxidation and production of free radicals. 

Soybean Oil

Soybean oil is often used in commercial settings, though it is also available for home use. It is high in omega-6 fatty acids, which have been associated with inflammation and chronic disease. Soybean oil tends to be highly processed, including chemical extraction and refining. This lowers its nutritional value.

So, What Oil Should You Choose?

When facing the array of oil options at the supermarket, you no longer need to wonder, “Is avocado oil healthy? Is olive oil healthy?” The answer is that there is no “perfect” oil, but you don’t need to be afraid of cooking with oil because there are a variety of choices that contain heart-healthy fats, have relatively low free radical production, and have smoke points high enough for a variety of cooking applications. By selecting the best cooking oils for a given situation, you can create flavorful dishes while promoting optimal health. 

More with Mighty Health

Mighty Health can help by providing thoughtful recipes that include healthy oils for cooking. Our goal is to maximize nutrition while making recipes that are tasty and enjoyable. We’re here to help you with any dietary modifications you need, so join the Mighty Health family to get matched with a personalized health coach you can video call and text with about your personalized health goals! With healthy recipes, guides to eating for your lifestyle and goals, a library of low impact workouts, robust support from our clinical staff and fellow Mighty members, live events, and more, take charge of feeling you best and find out more today!

Mental Health Benefits of Exercise for Seniors

As we age, it becomes increasingly important to maintain physical health. Staying physically active can reduce your risk of falls, increase strength, and improve mobility. However, exercise also has a profound impact on mental well-being, especially for seniors. Regular exercise can work wonders for the mind, helping to boost your mood, lower anxiety, and improve your overall mental outlook.

How Does Exercise Affect Mental Health?

Exercise is a great way to improve mental health among seniors. There are many scientific studies demonstrating that regular physical activity can reduce stress and anxiety. In fact, many medical doctors and therapists recommend regular exercise as a part of mental health treatment. 

In addition to reducing stress and anxiety, regular exercise benefits overall brain health. Exercising regularly stimulates the growth of new brain cells in key memory structures in the brain. It also improves connections between neurons, which can make you mentally sharper. In fact, regular physical activity can lower risk for conditions like Alzheimer’s disease and dementia. It’s never too late to start. Even small amounts of physical activity can make a big difference in your overall well-being.

How Does Exercise Improve Mood?

One of the most consistently observed benefits of exercise for mental health is its effect on mood. You may notice feeling happier or more content during or immediately following a bout of exercise. The main reason for this is that exercise releases endorphins. Endorphins are a class of brain chemicals that stimulate the brain’s pleasure centers. That’s right – exercise directly impacts your brain’s reward system.

In addition to boosting endorphins, exercising regularly has other benefits. You may feel a sense of accomplishment or self-confidence as you notice yourself getting stronger and more fit. You may also meet other people, such as in the Mighty Health community, boosting social connectedness. Those aspects of exercise also improve your mood beyond the initial endorphin boost.

How Much Exercise Do You Need to Improve Mental Health and Mood?

People often wonder how much exercise is the right amount for mental health and mood benefits. Does a single aerobics session make an impact? Do I need to train for months to notice a difference? The exact answer depends on the individual, because factors like age, fitness level, and overall health all play a role.

Experts generally recommend that adults aim to get at least 150 minutes of moderate-intensity aerobic activity per week. That works out to about 30 minutes, most days of the week. Moderate-intensity activity includes things like brisk walking, swimming, dancing, or gardening.

Older adults with more fitness experience could aim for 75 minutes of vigorous-intensity activity. This would include things like higher intensity aerobics classes, jogging or running, or cycling.

It’s also important to incorporate strength training into your workouts at least twice per week.

What Are the Best Types of Exercise for Mental Health?

The best types of exercise are the ones that you enjoy doing and can do consistently. That said, there are three main types of exercise to consider for improving mental health: aerobic exercise, strength training, and mind/body exercise. 

Aerobic Exercise

Aerobic exercise can be as simple as walking. Simply put on some supportive shoes and go for a walk around your neighborhood. Getting out in nature has natural mood-boosting properties in addition to the boost from exercise. Swimming is another great option for low impact workouts. Swimming gets your heart pumping without placing stress on your joints.

Strength Training

Strength training is a great way for older adults to maintain muscle mass, bone density, and functional independence. It also helps to reduce stress and boost mood. In general, you should aim for two or more strength training sessions per week. Focus on major muscle groups like your legs, hips, back, chest, shoulders, and arms.

When getting started with strength training, it can be helpful to simply do body weight exercises. As you gain confidence and strength, you can increase the intensity by using light weights or resistance bands. Our Mighty Health workouts will focus on exercises that mimic daily movements. For example, squats, lunges, rows, and core exercises ensure that you can feel stronger as you go about your everyday activities. Our coaches will help you pay attention to form and alignment. This prevents injury and helps you to build strength in a safe, effective way.

Mind-Body Exercise

Mind-body practices combine gentle movements with deep breathing and mindfulness. This has proven mental health benefits, including relaxation, stress reduction, and improved mood. Consider mind-body practices such as yoga, stretching, and Tai Chi. Even if you have never done these practices before, they can be a great introduction to mind-body work. Plus, they incorporate flexibility and balance practice, which can reduce risk of falling. Our Mighty Health workout library has numerous videos for all experience levels. If you are new to mind-body practice or have physical limitations, chair yoga can be a great way to get started and connect with your breath.

Mood Boosting Workouts with Mighty

If you don’t have a lot of exercise experience, start with our beginner-friendly Mighty Health workouts and build from there. We’ll match you with a personal health coach who can give you individualized advice about exercise. This is particularly important for older adults with physical limitations, as careful consultation is important to create a safe and personalized exercise plan. We will help you at every step of the way, including developing a workout plan, building strength, and noticing improvements in your mental health.

The shoulder joints represent some of the most complicated architecture in the body. Multiple joints connect your shoulder blade, upper arm, and collarbone.  That is why you can pick up a ball and throw it, carry your groceries in from the car, and reach that thing hiding on the top shelf of your closet. 

As people age, shoulder pain becomes more common. According to studies, 21% of people develop shoulder pain as they get older. These injuries are more common in women than men. The damage can be to the joints or the soft tissue around them.

What Causes Shoulder Pain? 

Shoulder and neck pain can be due to injury or wear and tear. Some common conditions that affect the shoulder joints include:

• Sprain

• Dislocation

• Arthritis

• Bursitis

• Tendinitis

• Fracture

Any of these issues can leave you with shoulder blade pain and joint immobility. 

How to Improve Shoulder Mobility

The best way to improve shoulder pain and shoulder mobility is through exercise. Both stretches and shoulder exercises strengthen the muscles in and around your shoulder and shoulder blades to create less shoulder tension, ease of shoulder joint movement, and reduced shoulder pain.

Other ways you can ease shoulder pain include applying ice and heat. Find more of our favorite natural pain relief remedies here.

Best Standing, Low Impact Exercises for Shoulder Pain and Shoulder Mobility

This shoulder workout class works on both shoulder mobility and shoulder strength. You'll need to have a chair close by and, if possible, light weights for the mobility exercises. You can use heavier weights if you want for the strength training. For example, you might use three-pound weights for the first set and eight-pound weights for the second group. Whatever is comfortable. You don't need anything super heavy. Or you can choose to do the exercises without weights. 

These exercises for shoulder mobility can also be done in a chair, but standing helps add resistance, so if you can stand up for them, do so. 

Shoulder Mobility Exercises

The first group of exercises helps improve the mobility of the joints in your shoulders. Mobility refers to maintaining a full range of motion. This range of motion allows you to swim, swing your arms when you walk, and reach for things. 

You'll do each exercise ten times and complete the set three times. If you have lighter weights, use them for this group. 

Internal / External Goal Post Rotations

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Stand with your light weights in your hands. Raise your arms so the weights are just above your head. Keep your elbows bent and the weights pressed together. Your elbows should almost touch, as well. 

Open your arms up, moving them to the side without losing the bend in your elbows. When your arms are fully open, the weights will be at your side by your head in a goal post position. 

Keep your core engaged as you move to prevent your back from arching. If you are having a hard time with that, try staggering your feet so one is slightly in front of the other. 

Horizontal Goal Posts

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Start this exercise with the weights in that same goal post position. Make sure your elbows stay bent at a 90-degree angle and your palms face the front.

Lower the weights until they are parallel to the floor. The movement is in the shoulder joint only. Try not to let your forearms drop past that parallel angle. Also, like with the horizontal goal post movement, do not arch your back. This exercise can help relieve back and shoulder pain by strengthening your upper back. It will also work the muscles on the top of the shoulder. 

W Raise

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Stand with your feet shoulder-width apart. With a weight in each hand and your palms facing upward, press your elbows into your side. Think of the letter "W" in setting up this exercise. Your arms form the outer lines of the letter, and your body the center of it. 

Keeping your palms and the weights facing upward, press your arms out until your elbows are straight. When fully extended, your hands should be slightly above your shoulders. If you struggle to get them that high, keep them even with your shoulders. 

Move slowly as you extend your arms, then return to the starting position. If necessary, stagger your feet to help maintain your balance. Tighten your core to protect your back. With this movement, you might feel mild burning pain between the shoulder blades. 

Remember to do this set three times to complete the mobility part of the workout. 

Shoulder Strength Exercises

Strength exercises work the muscles that support the joints, helping to manage back of shoulder pain, and problems in other areas of the joint. Strong muscles make the joints more functional and help protect you from injury. If you have the heavier set of weights for this group of exercises, pick them up.

Because you are using heavier weights, aim for eight reps of each exercise. You should also do three total sets of these exercises. With all these movements, keep your core engaged and your back straight. It’s okay to stagger your feet that’s more comfortable for you. 

Lateral Raises

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Stand with the weights at your sides, arms straight but don't lock your elbows. Lift your arms until they are shoulder height and then return them to start. 

Upright Rows

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Stand with your weights in front of your thighs. Raise the weights to chest height, bending your elbows as you move. 

Front Raises

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Stand with your weights in front of your thighs. Raise your arms out in front of your body until you reach chest height, then return to the starting position. 

Shoulder Shrugs

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Stand with the weights hanging loosely down by your thighs. Shrug your shoulders while keeping the weights hanging down. This exercise strengthens the muscles that protect you from top of shoulder pain. 

Manage Pain with Mighty

Looking for accountability and consistency in your health journey? Mighty Health offers easy to follow, personalized guidance for your unique health goals. Each exercise, lesson, and nutrition plan is designed specifically for those over 50, so you can thrive in these years of your life. Try it out today for more energy, weight loss, improved balance, better mobility, reduced joint pain, and the strength and stamina to spend time with those you love.

Find more great exercise routines for healthy aging and joint mobility on our website. Download the app to match with your very own health coach, who is a real person here to guide, support, and encourage you every step of the way. We can help you regain and maintain your flexibility so you can increase your mobility, reduce pain, decrease your risk of falls, and improve your overall quality of life.

Best Low Carb Recipes for Spring

Spring is here, and so are the spring fruits and vegetables! There are several low carb chicken recipes and other low carb meals that you can enjoy this spring using in season produce and your favorite protein sources.

About Low Carb Recipes

As a general rule of thumb, a low carb diet limits carbohydrate intake to 20 to 57 grams of carbs a day. Many low carb diets greatly limit carbohydrates during the early stages of the diet to promote quick weight loss. A low carb diet focuses on protein and some non-starchy vegetables, while limiting grains, fruits, breads, legumes, pastas, sweets, and starchy vegetables.

Eating a low carb diet has many health benefits, such as weight loss, lower risk of heart disease and diabetes, better blood sugar control, lowered blood pressure, improved cholesterol levels, reduced hunger, and more.

Low Carb Recipes to Enjoy this Spring

Mighty Health has you covered with these quick and easy low carb meal ideas you can enjoy this spring.

Garlic Butter Chicken Bites with Asparagus

When you think of spring vegetables, asparagus probably comes to mind. Those green sprigs really pop with flavor, especially when combined with garlic butter.

Asparagus has a low carbohydrate count, which makes it perfect for any keto or low carb diets. This spring vegetable is also low on the glycemic index (GI), which means it will not cause spikes in blood sugar levels. Asparagus is low in calories and contains many important vitamins, minerals, and antioxidants.

Chicken is a common ingredient in low carb dinner recipes, and for a number of good reasons: chicken is high in protein, low in carbohydrates, easy to cook, inexpensive, and delicious.

Garlic Butter Chicken Bites with Asparagus is a low carb chicken recipe that takes less than 30 minutes to prepare. Stir-frying in butter and olive oil brings the chicken in this healthy recipe to a delightful golden brown; adding asparagus simmered in butter makes this simple dish unforgettable.

Spaghetti Squash Shrimp Scampi

Pasta usually takes shrimp scampi off the menu for people who are cutting carbs. Fortunately, spaghetti squash is a low carb alternative to pasta.

While spaghetti squash is technically a winter vegetable, it has an extraordinarily long shelf life that keeps it fresh well into spring. Its nutty flavor and striking resemblance to noodles makes spaghetti squash great replacement for this light and springy pasta.

A 1-cup serving of spaghetti squash only has 10 grams of carbs and 42 skinny calories, but is packed full of fiber, vitamin C, manganese, vitamin B5, vitamin B6, and niacin. The vitamin C in spaghetti squash doubles as an antioxidant that can control free radicals, which are unstable molecules that can damage body cells.

Spaghetti Squash Shrimp Scampi is just one of many low carb recipes that combines low-carb squash with lemony shrimp to create a delectable dish your entire family will love. Shrimp are deceptively nutritious and contain some nutrients, such as iodine, that are hard to get in other foods.

Asparagus Noodles with Pesto

Once again, we’ll replace carbohydrate-heavy pasta with a low carb alternative – asparagus noodles. Simply use a vegetable peeler to shave the asparagus into long, thin ribbons to create healthy noodles that are full of flavor and nutrition.

Asparagus Noodles with Pesto is a pretty dish that is as nutritious as it is tasty, and will likely become one of your favorite low carb recipes. In addition to the amazing benefits of asparagus, pesto brings its own nutritional benefits to the recipe. Pesto is part of the Mediterranean diet, which is linked with lower risks of a number of chronic health issues, such as:

• Heart disease, heart attack, and stroke

• Some types of cancer, such as breast, pancreatic, stomach, and liver

• Diabetes

• Alzheimer’s disease and dementia

The individual ingredients of pesto are also low carb and provide nutritional benefits of their own. Olive oil and pine nuts contain healthy fats, antioxidants, and other compounds that fight inflammation, for example, and the antioxidants and essential oils in basil may help you keep your blood sugar under control.

Asparagus Noodles with Pesto is also a quick dish: you’ll be out of the kitchen and enjoying this low carb recipe in about a half hour.  

Beef and Broccoli

With about 6 grams of carbs per serving, beef and broccoli is a staple on a low carb diet. Because broccoli plants love cool weather, beef and broccoli is also a great springtime meal.

A big plate of beef and broccoli is also a featherweight powerhouse when it comes to nutrition. A cup of chopped raw broccoli contains just 5.6 grams of carbs and a measly 35 calories, for example, but it also provides 77 percent of your daily vitamin K and a whopping 91 percent of your vitamin C.

This recipe uses a flat iron steak, which is a lean source of protein and other nutrients. Thinly sliced against the grain, a flat iron steak melts in your mouth – especially when made with a homemade marinade that doubles as a stir fry sauce.

Like many spring recipes, beef and broccoli requires very little cooking time, although it does require some prep time and the beef will need to marinate for about an hour in your fridge.

Easy Green Beans

Green beans are inexpensive, low in carbohydrates, and rich in both vitamin C and the antioxidant, beta-carotene. Green beans are also good sources of fiber to lower your cholesterol levels and support gut health.

Easy Green Beans are a low carb, vegetarian, and gluten free side dish that add a little pizazz to your standard green beans.

Chicken and Avocado Salad with Lime and Cilantro

Avocados are a great source of “good fat,” fiber, B vitamins, vitamin C, and many more nutrients.

Chicken and Avocado Salad with Lime and Cilantro has a fresh, light flavor that makes it perfect for a spring meal. You can enjoy this low carb, keto-friendly meal for lunch, dinner, or as a salad. It takes less than 30 minutes to prepare, and will keep fairly well in the refrigerator overnight.

More Personalized Nutrition Guidance with Mighty

When it comes to low carb spring recipes, we have you covered. Mighty Health offers easy to follow, personalized exercise and nutrition guidance for your unique health goals. Each exercise, lesson, and nutrition plan is designed specifically for those over 50, so you can thrive in these years of your life. Try it out today for more energy, weight loss, improved balance, better mobility, reduced joint pain, and the strength and stamina to spend time with those you love.

As you get older, you can become vulnerable to back pain. According to Spinal-Health.com, 84% of people over the age of 55 experience some degree of back pain. The exact cause depends on many factors, but one possibility is osteoarthritis of the facet joints in the spine. 

There are things you can do to help manage your pain and be more mobile, like stretches for your lower back. These are some of our favorite stretches for back pain. 

When Should You See a Doctor About Back Pain?

If you are noticing stiffness in your back or lower back pain, then home care might help. First, you need to know what might indicate a more serious back problem that requires medical treatment. If you experience:

• Incontinence

• Inability to move

• Numbness in your butt, legs, or groin

• Fever

• Unexplained weight loss

These are all signs that you need to see your doctor before doing anything else. If you just have the occasional stiffness or twinge in your back, applying ice or heat to the area can help. 

Combining a little home care with stretches that focus on the muscles and connective tissue that support the spine could be a game changer. 

Why Do Stretches for Your Back?

Whether you are experiencing upper back pain or an ache in the lower lumbar region, stretching can reduce tension in the muscles there. Tension in these muscles can worsen an already stiff back. 

Lower back stretches for pain make the muscles more flexible and improve the range of motion. Stretches for back pain also reduce the risk of injuring your back when you exercise. 

Best Standing Stretches for Back Pain

Coach Lindsay walks you through some great stretches for back pain. These are all done standing up, so you don’t have to get down on the floor. 

All you need for these lower back stretches for pain is a sturdy chair or anything you can use to help support your balance. You should do each of these lower back stretches for pain for about thirty seconds. 

Neck Stretch

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Start these stretches to relieve back pain by working on the neck. Stand with your feet shoulder-width apart. Stand straight with your shoulders rolled back away from your ears. You should have a slight bend in your knees.

Use your left hand to tilt your hand to the left. At the same time, stretch your right arm out a little to add to the tension. 

Repeat the exercise, pulling your head to the right with your right hand. Do each stretch for 15 seconds. 

Upper Back Stretch

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We’ll focus on the upper back as we move downward with these stretches for back pain. Stand with your feet shoulder-width apart. Bring your hands up to shoulder height and interlock the fingers with your palms facing outward. 

With your interlocked hands out in front, round your shoulders forward and allow your head to drop. Raise your hands over your head while keeping your fingers interlocked. Tilt to the left and hold the stretch. After a few seconds, bend over to the right. 

Move the hands back to the center and then release your fingers, dropping your hands down toward the back and then to the side. 

Do the entire stretch from start to finish several times. 

Lower Back Stretch

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Next, is one of our lower back stretches for pain. Bring your chair next to the right side of your body. Place your right hand on the back of the chair. 

Cross your left leg over the right. Raise your left arm overhead and lean to the right over the chair. Repeat the movement on the left. Hold each stretch for about 15 seconds. 

Twisted Lunge

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Stand in front of your chair and place your left foot on the seat. Shift your weight forward, stretching the right leg back and as the left knee bends more. 

Twist your torso towards the bent knee and place your right hand on it. Hold your left hand out slightly from your body to complete the stretch. Lean forward into the lunge a bit more to increase the stretch. 

Repeat the movement with the other leg. 

Hamstring Stretch and Twisted Hamstring Stretch

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Next on our list for lower backstretches for pain is the hamstring stretch. Stand in front of the back of your chair. You should be about an arm and a half two away from the chair. 

Bend your body forward at the waist and place both hands on the back of the chair. Push your hips out to the back until you feel a stretch in the back of your legs. Be sure to keep your back straight and your core engaged. Hold for a few seconds, then stand back up. 

Repeat the stretch, but grab one knee with the opposite hand this time. Hold the stretch for a few seconds. Repeat the movement, grabbing the other knee. 

Figure 4

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For this movement, stand in front of the back of the chair. Place one hand on the back for support. Pull the opposite leg up and cross it over the straight one at the knee. You should be creating the “4” shape with your legs. If this is too much for your standing, sit in the chair to do this stretch. 

Repeat the exercise with the other leg. 

Forward Lean

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Stand with your feet a little closer than shoulder-width. Bend over at the waist and try to touch your toes. If you can’t reach them, try grabbing the back of your knees instead or locking your hands behind them. You can also just let your arms dangle down. Slowly roll out of the stretch. 

Hold this stretch for 30 seconds. 

Side Stretches

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Stand with your chair to one side and your feet wide. Place your hand on the back of the chair for support. At the same time, reach the other arm over your head and bend your torso toward the chair. Hold for 15 seconds and repeat on the other side. 

More Support for Pain with Mighty

Looking for accountability and consistency in your health journey? Mighty Health offers easy to follow, personalized guidance for your unique health goals. Each exercise, lesson, and nutrition plan is designed specifically for those over 50, so you can thrive in these years of your life. Try it out today for more energy, weight loss, improved balance, better mobility, reduced joint pain, and the strength and stamina to spend time with those you love.

Find more great exercise routines for healthy aging and joint mobility on our website. Download the app to match with your very own health coach, who is a real person here to guide, support, and encourage you every step of the way. We can help you regain and maintain your flexibility so you can increase your mobility, reduce pain, decrease your risk of falls, and improve your overall quality of life.

Guide to Intermittent Fasting

Intermittent fasting is a form of dieting that’s been popular for some time, so let’s shed some light on it. This article dives into what intermittent fasting is, how to do it, how intermittent fasting can be beneficial, and ultimately whether or not it’s worth trying!

What Is Intermittent Fasting?

Intermittent fasting is an eating pattern where you cycle between eating and fasting. It ultimately falls into the category of caloric restriction, where in a sense, you are limiting the amount of calories you eat each day.

How to Intermittent Fast

Intermittent fasting comes in variouss forms, including:

16/8 Method

This intermittent fasting method involves fasting for 16 hours each day and limiting eating to an 8-hour window. For example, you might eat between 12:00 PM and 8:00 PM and fast from 8:00 PM until 12:00 PM the next day.

5:2 Diet

With this intermittent fasting method, you consume a regular diet five days a week and restrict calorie intake to 500-600 calories on the other two days. These fasting days are usually not consecutive as it can be difficult to maintain.

Eat-Stop-Eat

This intermittent fasting method involves fasting for a full 24 hours once or twice a week. For example, you might eat dinner one night and then not eat again until dinner the following night.

Alternate-Day Fasting

As the name suggests, this method involves alternating between fasting days and non-fasting days. On fasting days, you might consume only one small meal or around 500 calories.

What Type of Intermittent Fasting Is the Best?

Ultimately, there is no one recommended form of intermittent fasting over another. A lot of that decision will depend on one’s individual goals, lifestyle, and medical consideration. Before going on any of these diets, it is important to speak with your health care provider first.

How does Intermittent Fasting Affect Health of Those Over 50?

You may have heard from your friends terms like “ketones” or “ketogenic state,” so lets dive deeper to understand what exactly is happening to our bodies when we fast.

Glucose is a primary source of energy for the body. When we fast, glucose levels drop, leading to also a decrease in insulin levels, as insulin is typically released to allow our bodies to use up glucose. A decrease in insulin levels then triggers the release of glucose by the liver through the breakdown of stored glycogen. In addition, there is also a breakdown of triglycerides from our fat tissues all as a response to get our starved bodies some energy.

Ketones are produced when the triglycerides from our fat is broken down to fatty acids and then processed by the liver. Ketone bodies are released into the bloodstream and transported to various tissues, including the brain, muscles, and heart, where they can be used as an alternative fuel source to glucose.

In addition to being used as an energy source, ketones help turn on repair pathways as well as anti-inflammation pathways in the body.

What are the Health Benefits of Intermittent Fasting?

Intermittent fasting (IF) has gained popularity in recent years, and some studies have shown various health benefits. However, it is important to know that research is still ongoing and results are variable across different studies. Essentially, these benefits are not guaranteed and rather dependent on the individual. Here are some potential health benefits associated with intermittent fasting:

Intermittent Fasting for Weight Loss and Fat Loss

Intermittent fasting can lead to a reduction in calorie intake, which may promote weight loss. Additionally, fasting periods can increase fat oxidation and metabolic rate, potentially leading to greater fat loss while preserving lean muscle mass.

Intermittent Fasting for Improved Metabolic Health

Intermittent fasting may help improve insulin sensitivity, lower blood sugar levels, and reduce insulin resistance. These effects could potentially lower the risk of type 2 diabetes and improve overall metabolic health.

Intermittent Fasting for Cardiovascular Health

Some research suggests that intermittent fasting may reduce blood pressure, LDL cholesterol levels, and triglycerides.

Intermittent Fasting for Longevity

Some animal studies have shown that intermittent fasting can extend lifespan and increase longevity. While more research is needed in humans, intermittent fasting may induce cellular repair processes and reduce oxidative stress, which could contribute to longevity.

Intermittent Fasting for Inflammation Reduction

Intermittent fasting may help reduce inflammation in the body, which is associated with various chronic diseases, including heart disease, diabetes, and cancer.

Although there are some great benefits stated above, it’s important to reiterate that these benefits are still being studied. Before starting any fasting regimen, please discuss it with your health care providers first.

Intermittent Fasting and Cancer

There has been discussion around the benefits of intermittent fasting and cancer prevention, as well as in cancer treatment. There are some preliminary studies that suggest prolonged fasting in some patients who have cancer is safe and potentially capable of decreasing chemotherapy-related toxicity and tumor growth.

In terms of cancer prevention, research studies suggest a strong link between excess body weight and multiple types of cancer such as post menopausal breast cancer, endometrial cancer, ovarian cancer, and a few others. In addition, obesity is also associated with higher rates of cancer progress, recurrence, and mortality, especially for breast cancer, prostate cancer, and colon cancer.

A Doctor’s Take on Intermittent Fasting

As a primary care physician, my goal has always been to meet my patients where they are at. I have had patients come to me that wanted to try intermittent fasting that I supported that idea. I have also had patients that are on insulin injections multiple times a day that I ultimately counseled against intermittent fasting due to safety concerns.

The goal of weight loss is to seek consistency and lasting changes. I have found that it is extremely hard to be consistent with intermittent fasting and as a result, most people are unable to adhere to it for an extended amount of time. Ultimately, it comes down to seeing how your body feels doing it and making sure you speak with your health care provider to ensure it is safe for your situation.

Mighty Takeaways on Intermittent Fasting:

1. Intermittent fasting comes in various forms and choosing one will ultimately depend on your lifestyle and medical considerations.

2. There are some studies showing intermittent fasting benefits cardiovascular health, metabolic health, and weight loss.

3. Ongoing research is needed to determine if it is beneficial for preventing cancer and for use as a tool during cancer treatment.

4. Intermittent fasting is not for everyone, and it’s extremely important to speak with your care provider before initiating.

Weight Loss Management with Mighty

Looking for accountability and consistency in your health journey? Mighty Health offers easy to follow, personalized guidance for your unique health goals. Each exercise, lesson, and nutrition plan is designed specifically for those over 50, so you can thrive in these years of your life. Try it out today for more energy, weight loss, improved balance, better mobility, reduced joint pain, and the strength and stamina to spend time with those you love.

Find more great exercise routines for healthy aging and joint mobility on our website. Download the app to match with your very own health coach, who is a real person here to guide, support, and encourage you every step of the way. We can help you regain and maintain your flexibility so you can increase your mobility, reduce pain, decrease your risk of falls, and improve your overall quality of life.

Understanding Pain

Nearly 1 in 5 adults in the United States suffers from chronic pain, and rates are even higher among older adults. Pain is common following injuries or over-exertion, but just because pain is common doesn’t mean it is normal. Pain is your body’s way of telling you that something is wrong.

Dealing with Chronic Pain

Chronic pain is pain that persists for three months or longer, and it is a good reason to seek natural pain relief. You can experience chronic arthritis pain, joint pain, or muscular-skeletal pain.

Chronic pain has major effects on health and well-being. It lowers quality of life, affects everyday activities, and puts a strain on the healthcare system. Pharmaceutical interventions like medications are often front of mind for people in pain, but more and more people are recognizing the potential of natural pain relief methods.

Of course, any time you are dealing with persistent, chronic pain, it is important to talk to your doctor. Your medical provider may be able to recommend additional measures or order diagnostic tests. A doctor can also review your current medications to make sure a natural pain relief supplement does not interact with them. 

Best Natural Pain Relief Remedies

Natural pain relief can include herbal supplements as well as lifestyle changes like exercise or mindfulness. Each of these approaches prioritizes whole-body well-being. Plus, natural pain relief methods often have fewer side effects than pain medications.

Turmeric

Turmeric is a bright yellow spice that comes from the Curcuma longa plant. The active compound in turmeric is called curcumin. Curcumin acts as a natural form of pain relief by inhibiting inflammation and preventing inflammatory molecules from being produced. Curcumin has been shown to be an effective pain relief option for a range of conditions, including arthritis and fibromyalgia. In addition to directly lowering inflammation, turmeric helps to reduce oxidative stress. This is the process that ages cells prematurely. 

How to Use Turmeric

One way to increase your turmeric consumption for natural pain relief is to eat more curries, as turmeric is a popular ingredient. You can also drink turmeric tea, either by grating turmeric root into hot water, adding pure turmeric powder to water, or enjoying a store-bought tea bag. Turmeric is also available as a topical ointment or in supplement form as a pill.

Ginger

Ginger has been used in traditional medicine for centuries. Now, contemporary scientists are beginning to recognize its potential for pain relief. Ginger contains bioactive compounds, including chemicals called gingerol and shogaol. These have strong anti-inflammatory and pain-killing properties. 

Multiple research studies have shown that ginger can help to alleviate pain associated with a variety of causes, including osteoarthritis and rheumatoid arthritis. Because it lowers inflammation, ginger reduces swelling and stiffness in the joints. This lowers pain and improves mobility. Ginger can also help with post-exercise pain by preventing muscle soreness. Some studies have even shown that ginger could help with headache pain, including migraines. In addition to offering natural nerve pain relief, ginger supports digestive and immune system health.

How to Use Ginger

One easy way to increase ginger in your diet is by adding fresh grated ginger to stir fries or curries. You can also eat pickled ginger with sushi or on top of a salad. Ginger also makes an excellent tea. Simply add a few pieces of fresh ginger to hot water and let steep for 2-3 minutes. If ginger is not to your taste, it is also available in supplement form. 

Heat and Ice

Heat and ice are classic natural pain relief methods for a reason. Applying heat to a painful area of your body increases blood flow and relaxes muscles. This can be very effective for chronic pain, such as arthritis pain. Applying ice does the opposite, constricting blood vessels, numbing the affected area, and lowering inflammation. Ice is particularly helpful for acute injuries or for lowering swelling. 

Pain experts often recommend switching between heat and ice therapy. This can harness the benefits of each approach. Talking to your doctor can help you use heat and ice more effectively for natural pain relief. 

Exercise

When you’re in pain, exercise may seem like a counterintuitive recommendation. Why should I move my body more when it hurts so much? That reaction is understandable, but exercise can actually help to lower pain in the long term. Regular physical activity increases muscle strength and improves flexibility. It also triggers your body to release endorphins, which are natural pain-killers. That is why people often say they feel happier and in less pain after exercise. It's a form of natural joint pain relief.

When starting exercise for pain relief, it is important to begin gradually. Activities like swimming, walking, yoga, or chair workouts are good ways to get started. These tend to put less stress on your joints than high-impact activities like jogging or running. If you start to feel pain worsen, stop and rest to give your body time to heal.

Meditation

Meditation is an essential tool in your pain relief toolbox. Often, our mental instinct is to fight against pain. However, this can make pain even worse. Instead, meditation helps people recognize and accept their pain. This can actually make things feel less painful over time. In fact, regular meditation actually changes brain activity in the regions that process pain. It’s not just “in your head” – meditation really does reduce pain. It also lowers depression and anxiety symptoms, which are very common when you feel chronic pain. 

Not sure where to get started? Try a guided meditation for just 5 minutes. Focus on following your breath and quieting your mind. When you get distracted (and you will!), gently return to focus on your breath. Learning to meditate takes regular practice, but it will pay off in natural nerve pain relief.

Manage Pain with Mighty

If you’re dealing with pain, Mighty Health is here to help. We are experts in helping older adults live more healthy, vibrant lives. That includes living pain-free or minimizing pain as much as possible. You can schedule care with a Mighty Health physician to create a personalized care plan that works for you. Mighty Health also offers workouts, lessons, mindfulness meditations, that can help with pain relief. Join our Mighty Health family to unlock these benefits and more for a healthier, more pain-free life. 

If you are a senior trying to lose weight or maintain a healthy weight, you know how tough it can be. You may already know that you can drop those extra pounds and keep them off by reducing your intake of carbohydrates. But do you know what to eat on a low carb diet?

Low carb diets became popular in the United States more than 150 years ago, after a British undertaker published a diet book in 1860 that called for limiting sweets and starchy foods. Popularity of low carb diets resurged with the introduction of the Atkins diet in 1972.

These early diets were hard to maintain – the 1860s plan restricted intake to meat and alcohol only, while the 1970s version cut carbohydrates so drastically that most people couldn’t stay on it long enough to maintain their weight loss. These diets were also light on fiber, protein, healthy fats, and other nutrients that bodies need to stay slim and healthy.

Today’s low carb diet is much more sophisticated, sustainable, and nutritious.

Mighty Health Low Carb Food List

To ensure success at the grocery store, make a list of low carb foods that you enjoy. For best results, have at least one go-to meal that you can make with each ingredient in your low carb diet food list.

Once you have created a low carb food list, it is easy to keep your favorite keto-friendly foods in your pantry. After all, having the right food on hand is the best way to stick to a healthy weight loss diet.

Animal Protein

Protein is an essential component of a healthy diet. Your digestive tract breaks protein down into amino acids, and then rebuilds those amino acids into different types of protein your body can use to grow and repair body tissue, provide energy, build muscle, maintain a healthy immune system, and more.

Sources of animal protein include:

• chicken

• beef

• turkey

• pork

• eggs

Low Carb Chicken Recipe for Dinner

Pesto chicken bruschetta is one of the best low carb foods, especially when made with homemade pesto and slices of fresh mozzarella.

Seafood

Eating fish and other seafood can bolster the brain, eye, and heart health of everyone who consumes them, but especially for older adults.

Seafood includes omega 3 fatty acids, which are “healthy fats” that help promote heart health. Omega 3 fatty acids can reduce the risk of cognitive decline and Alzheimer’s disease, protect eyesight by decreasing the risk of macular degeneration and other diseases, and maintain strong bones and joints to lower the risk of arthritis and osteoporosis.

Types of seafood include:

• salmon

• tuna

• shrimp

• sardines

• mackerel

To gain the benefits of seafood, you need to eat fish regularly – about 8 to 12 ounces a week. Since the typical serving of fish is 4 ounces, adults should eat fish two to three times each week.

Low Carb Mango Fish Tacos

Eating the same old menu every week can be boring, though, so switch things up by having fish tacos with mango salsa.

Asparagus

Starchy vegetables, like potatoes, peas, corn, beans, yams, squash, and beets are high in carbohydrates and high on the Glycemic Index (GI), which means they cause your blood sugar to spike and remain high for hours.

Fortunately, a number of healthy, delicious vegetables are low on the glycemic index. Check out here for a list of our favorite non-starchy vegetables! Asparagus is one such low-GI vegetable, and it is also one of the most nutritious. With just 5g of carbs, asparagus is high in dietary fiber and iron.

The Best Low Carb Asparagus Side Dish

Asparagus is also one of the most versatile vegetables – you can enjoy it grilled in the summer or try these cheesy garlic roasted asparagus.

Peppers

Peppers make every dish more interesting! All types of peppers are low in carbohydrates and high in flavor. They’re also a great source of vitamin C and vitamin A. Because they pack a mild, yet zingy heat, jalapeños are the most popular chilies on earth.

Spicy Sweet Potato Chili Recipe

Peppers make a great addition to a number of amazing low carb dishes, including this spicy sweet potato chili.

Cauliflower

Cauliflower is one of the most popular low carb substitutions and is your high fiber low carb solution! It can be used as pizza crust, mashed potatoes, rice, and much, much more. Fiber helps prevent constipation, of course, but it plays an important role in keeping your heart healthy.

Low Carb Mac and Cheese

While cauliflower already contains calcium, you can add to the bone-strengthening value with cauliflower mac and cheese.

Tomatoes

A cup of tomatoes has only 7g of carbs, but are packed with vitamin C, potassium, vitamin K, folate and more. Create endless culinary possibilities by adding tomatoes to your low carb grocery list – tomatoes are the basis for sauces, soups, and salsas.

Low Carb Summer Steak Recipe

Tomatoes also dress up everyday foods, such as grilled steak with tomatoes and balsamic

Leafy Greens

Green vegetables are welcome on the low carb plate! They are low in carbs, but high in fiber, vitamins and minerals that protect against disease, build strong bones, improve your immune system, and promote healthy vision

Try adding these low carb greens to your shopping list:

• spinach

• chard

• kale

• collard greens

• arugula

• bok choy

• cabbage

Delicious Recipes for Leafy Greens

Greens aren’t just for salad bowls anymore, though – spinach dip and kale chips are fun ways to get your nutrients in without overdoing the carbs. You can also try making a green smoothie with your greens to get an extra serving in the morning!

Green Beans

Green beans are the unsung heroes of the low carb diet: they are skinny on sugars and calories, virtually fat-free, and go with just about any entrée.

Easy, Low Carb Green Bean Side Dish Recipe

Simplify overly-fancy or complex dinners with an easy green beans recipe.

Zucchini

High in vitamin C, potassium and folate, and a good source of fiber, zucchini makes a great addition to any low carb food list. This low carb vegetable is great at aiding weight loss, promoting heart health, and encouraging healthy digestion. You can add zucchini to pastas, salads, and sauces.

Cheesy Low Carb Zucchini Side Dish Recipe

One of the best way to use this versatile squash is to use it as a pasta substitute! Zucchini noodles, or “zoodles”, are a great way to enjoy your favorite dishes with a low carb swap.

Almond Flour

Because of it has a delightful flavor and almost no carbohydrates, almond flour is a great baking and breading substitute for all purpose flour. You can use almond flour in almost any recipe that calls for all purpose flour, such as cookies, cakes, breads, and muffins. You can even use it to bread your chicken for a low carb dinner!

Low Carb Blueberry Muffin Recipe

If you’re stuck on what to make for a low carb breakfast, try these easy-to-make almond flour blueberry muffins.

More Nutrition Guidance with Mighty Health

Looking for accountability and consistency in your health journey? Mighty Health offers easy to follow, personalized guidance for your unique health goals. Each exercise, lesson, and nutrition plan is designed specifically for those over 50, so you can thrive in these years of your life. Try it out today for more energy, weight loss, improved balance, better mobility, reduced joint pain, and the strength and stamina to spend time with those you love.

Find more great exercise routines for healthy aging and joint mobility on our website. Download the app to match with your very own health coach, who is a real person here to guide, support, and encourage you every step of the way. We can help you regain and maintain your flexibility so you can increase your mobility, reduce pain, decrease your risk of falls, and improve your overall quality of life.

There is more involved in good balance than being upright. Balance is a primary key to moving through your daily life and to injury prevention. That's true if you are a world-class athlete or someone enjoying retirement. 

Exercises for balance strengthen that critical asset. For seniors, that becomes even more important to prevent falls and stay active.

What Is Balance? 

Put simply, balance is the ability to stay upright despite environmental stressors. Balance is so important that it takes three separate systems to ensure it: visual, vestibular, and proprioceptive. These three systems provide sensory information that helps the brain control the body's balance. 

Also critical to balance is the skeletal and musculature system. They provide structure to respond to the brain based on that sensory information. All these critical systems work in concert to help you maintain your balance. 

Why Balance Matters

The obvious answer is you need good balance to be active. There is more to it than that, however. According to the Centers for Disease Control and Prevention (CDC), each year, 3 million seniors end up in an emergency room with a fall injury. 

In that group, 300,000 will have hip fractures. An estimated 33% of seniors who experience a hip fracture die within one year of the injury. 

The importance of balance extends beyond just fall prevention. Good balance plays a role in the following:

• Improved neuromuscular control

• Good posture

• Improved strength

• Effective workout techniques

Balance is the foundation for all movement. Without it, you lose your ability to stay mobile and, possibly, even independent. This is why exercises for balance are such a critical component of a healthy lifestyle. 

Why Exercising Improve Balance 

Balance exercises help strengthen your ability to move through daily life with more ease. They are as much about confidence as they are about strength, and are crucial to maintaining independence and feeling strong. 

Balance exercises for seniors improve:

• Posture

• Strength

• Locomotor performance or the ability to move from one place to another

• Trunk or core control

• Walking speed

Just as importantly, they help reduce your fear of falling. Being hesitant as you move can be a safety hazard in itself. Balance training gives you confidence when you are active, especially when part of an overall regiment that includes cardio and strength exercises. 

Best At Home Balance Exercises for Seniors

Let’s get you started with some easy-to-do balance exercises for seniors at home. 

How to Do These Balance Exercises

These are dynamic balancing exercises for seniors, which means practicing balance through movement. If you are new to balance exercises, it is a good idea to have something close by that you can hold onto just in case you need it. A good tool for this is a study chair. 

You also want a clear space that allows you to move safely. You should not have to step over things or maneuver around them. 

Finally, consider doing these exercises barefoot. Your feet are critical tools for balance. Wearing shoes during balance exercises interferes with their natural purpose. 

During this routine, you do each exercise for 40 seconds and then rest for 20. Do as many reps during the 40 seconds as you want, just keep moving. 

Around the World Toe Taps

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Start with your left leg as your moving leg. The right leg helps to support your balance. Keep the chair close in case you need it. Otherwise, keep your hands out to the side or on your hips.

Tap your left foot in front, move it to the side, and tap once behind. The final tap is to the side of your right leg as if you were doing a curtsy. 

Reverse the move to return your foot to the front. Tap behind, to the side, and then in the front. Do 40 seconds on each leg. 

Side Steps

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For this exercise, you will step out, catch your balance, and then step back. Start with your feet together and your hands on your hips. 

Step the left leg out as wide as possible. Put the foot down and shift to balance your weight, then pull the left foot back in without allowing it to touch the floor before stepping out again. Place the foot down if you need to catch yourself, but try to avoid it if possible. Do 40 seconds on each leg. 

Tight Rope Walk

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Start at one end of the room or mat. Walk heel to toe to the other side. 

To return to start, walk backward, moving toe to heel. For an added challenge, try not looking at your feet. To make it even harder, do the movement on your tip toes. 

Standing Hamstring Curls

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Pull that chair close in case you need it. If you use the chair, just lightly place your hands on it to help you balance. 

Stand facing your chair. Curl one leg back, bending at the knee as if trying to touch your butt with your heel. Hold it for a few seconds and return it, without touching the floor. Do 40 seconds on each leg. 

Heel to Toe Rocks

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Keep the chair close for this exercise. Stand with your feet shoulder-width apart. 

Raise your toes and hold for a few seconds, then rock back on your heels and hold. Keep your knees slightly bent to avoid locking them. 

Long Forward Lunges

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Stand with your hands on your hips and your feet together. Take a big step forward with the left leg. As with the Side Steps, you'll feel your weight shift slightly to balance between the front and back legs. 

Pull that left leg back again, but try not to let the foot touch the ground. Just pull it back, allow your weight to shift to the stable leg, and then step forward again. 

More At Home Balance and Mobility Workouts

Looking for accountability and consistency in your health journey? Mighty Health offers easy to follow, personalized guidance for your unique health goals. Each exercise, lesson, and nutrition plan is designed specifically for those over 50, so you can thrive in these years of your life. Try it out today for more energy, weight loss, improved balance, better mobility, reduced joint pain, and the strength and stamina to spend time with those you love.

Find more great exercise routines for healthy aging and joint mobility on our website. Download the app to match with your very own health coach, who is a real person here to guide, support, and encourage you every step of the way. We can help you regain and maintain your flexibility so you can increase your mobility, reduce pain, decrease your risk of falls, and improve your overall quality of life.

It gets harder to lose pesky belly fat as we get older because of hormonal changes that make our metabolism slow down and any potential pain or mobility issues you may be facing that make it more difficult to exercise.

However, the best exercises to lose belly fat are ones that give the abdominal muscles a workout. These muscles make up your core, which is the group of muscles that surround your spine, abdomen, and hips. Working these muscles is the best belly fat burner known.

What is Belly Fat?

Humans have two main types of fat: subcutaneous fat and visceral fat.

• Subcutaneous fat sits just beneath your skin – you can actually pinch it.

• Visceral fat, or belly fat, is situated deep within your abdomen. It surrounds your liver, stomach, intestines, and other important organs.

Certain genetic and environmental factors can make you more likely to develop visceral fat. You inherit the shape of your body from your parents, for example, and genetics determine how your body stores fat. A diet high in fatty foods and sugar, along with an inactive lifestyle, can cause you to develop visceral fat.

Excess belly fat is certainly a cosmetic issue, but it can also have health consequences. Too much visceral fat can increase your risk of diabetes, heart disease, and stroke. Doing exercises to lose belly fat can help you reduce this risk.

Eating and Moving to Lose Belly Fat

Losing any type of belly fat can be tricky, especially for older adults. Many seniors have bad knees or other health issues that prevent them from engaging in high-impact exercises to lose belly fat, such as calisthenics or running.

You can lose belly fat with a sensible diet and exercise. If jumping around and running for hours isn’t for you, you’ll be glad to know that you can do chair exercises to lose weight. After all, the best workout to lose belly fat should be something you can do comfortably and safely on most days of the week.

6 Best Exercises for Seniors to Lose Belly Fat

Try these seated belly fat burner exercises at home to build a strong core and manage a healthy weight.

1. Seated Bicycles

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The primary movement of a seated bicycle is to work your core muscles by twisting your abdomen. Basically, you’ll be moving one knee and the opposite elbow towards each other to work your abdominal muscles. Your knees and elbows should meet about halfway; your upper and lower body should receive equal workouts.

• Start with your feet flat on the ground with your knees apart, as if you were sitting on a bicycle seat

• Put your hands behind your ears with your elbows out

• Lift your right foot up off the floor while moving your left elbow down to meet your right knee; return your right foot to the floor and move your left elbow to its starting position

• Lift your left foot up off the floor while moving right left elbow down to meet your left knee; return your left foot to the floor and move your right elbow to its starting position

• Repeat – do as many repetitions as you can in 45 seconds

• Take a 15-second rest before moving to the next exercise

2. Flutter Kicks

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The goal of flutter kicks is to work your belly muscles. This exercise targets the muscles in your lower abdomen.

• While seated, move your hips towards the front of the chair and lean back so that your shoulders rest on the back of the chair; grab the seat of the chair for support

• Extend both legs out in front of you

• Keeping your knees straight, kick your feet as if you were swimming

• Continue for 45 seconds

• Take a 15-second rest before moving to the next exercise

Mighty Tip 1: For best results, pull your bellybutton in towards your spine to keep the abdominal muscles engaged

Mighty Tip 2: This exercise really works out your abdominal muscles to burn belly fat. If you cannot do the exercise comfortably for the full 45 seconds, try kicking a little lower for the first few sessions then gradually start kicking higher.

3. Toe Taps

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Toe taps engage all your abdominal muscles when you bend downwards to touch your toes then straighten up, all while seated comfortably in a chair.

• Sit with your feet flat on the floor and knees about shoulder width apart; start with both arms out to the side, palms down

• Reach your right arm downwards and tap the toes on your left foot

• Sit all the way back up, with both arms out to the side

• Reach down with your left arm and tap the toes on your right foot

• Sit all the way back up, with both arms out to the side

• Continue for 45 seconds

• Take a 15-second rest before moving to the next exercise

Mighty Tip 1: If you cannot touch your toes, reach down as far as you can and tap your shin.

Mighty Tip 2: If you get tired out before the full 45 seconds, try going a little slower.

4. Scissor Kicks

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Scissor kicks work your abdominal muscles and your thighs.

• Sit back in your chair and hold onto the seat of the chair for support

• Extend both legs directly out in front of you

• Keeping your knees straight, “scissor” your legs by crossing one leg over the other then switching positions

• Continue for 45 seconds

• Take a 15-second rest before moving to the next exercise

Mighty Tip1: Squeeze your core muscles to keep them engaged

Mighty Tip 2: To get more of a workout, move faster or raise your legs higher

5. Side Crunches

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Side crunches are similar to seated bicycles, except that you’ll be moving your left elbow towards your left knee then your right elbow to your right knee.

• Put your feet flat on the ground and place your fingertips behind your ears

• Lift your right knee up while moving your right elbow downward to meet it

• Return to the starting position

• Lift your left knee up while moving your left elbow downward to meet it

• Continue for 45 seconds

• Take a 15-second rest before moving to the next exercise

Mighty Tip 1: “Crunch” your abdomen rather than lean forward to meet your elbow to your knee

6. Lemon Squeezers

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To perform lemon squeezers, you’ll “squeeze” an imaginary lemon between your belly and your thighs.

• Scoot forward so that you are sitting at the edge of the chair

• Grip the base of the chair

• Curl your legs to move your knees towards your chest

• Straighten your legs

• Continue for 45 seconds

Mighty Tip 1: If straightening your legs then moving them towards your chest is too challenging, you can start with your feet flat on the floor raise both legs off the ground, using your abdominal muscles.

More Effective Chair Workouts

Looking for accountability and consistency in your health journey? Mighty Health offers easy to follow, personalized guidance for your unique health goals. Each exercise, lesson, and nutrition plan is designed specifically for those over 50, so you can thrive in these years of your life. Try it out today for more energy, weight loss, improved balance, better mobility, reduced joint pain, and the strength and stamina to spend time with those you love.

Find more great exercise routines for healthy aging and joint mobility on our website. Download the app to match with your very own health coach, who is a real person here to guide, support, and encourage you every step of the way. We can help you regain and maintain your flexibility so you can increase your mobility, reduce pain, decrease your risk of falls, and improve your overall quality of life.

No matter your age, dynamic stretches are the key to injury prevention and increased mobility. Work through stiffness, tightness, and pain with these dynamic chair stretches! These deep stretches improve the range of motion and tension release. 

This class includes neck stretches, back stretches, core stretches, hip stretches, glute stretches, hamstring stretches, ankle stretches, and inner thigh stretches for full-body relief.

What Is Dynamic Stretching? 

When considering dynamic stretches vs. static, the main difference is in technique. With static stretches, you hold one position for up to 45 seconds. 

Dynamic stretching is done in a more controlled fashion. What is the focus of dynamic stretching? The goal is to move joints through their full range of motion. 

Probably one of the most common dynamic stretching examples is the torso twist. This exercise not only warms up the abdominal muscles but also moves the spine to improve the range of motion. 

Dynamic Stretch Routine

Coach Lindsay leads through these dynamic chair stretches. You will need a sturdy chair with a straight back and without wheels for these exercises. It will be easier to do the movements if the chair has no arms. 

Upper Body Dynamic Stretches

Let's start at the top with these seated dynamic stretches for upper body pain relief.

Head Turns

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Sit in the chair with your feet planted shoulder-width apart. Rest your hands on your legs. 

Slowly rotate your head to look over your shoulder. Hold for three seconds. Then, rotate your head to look over the other shoulder and hold for three seconds. 

Continue moving from side to side, trying to push your head back further with each stretch. 

Neck Circles

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Sit up tall in your chair and engage your core. Engaging your core keeps you from rounding your shoulders and arching your back during the movement. 

Drop your head forward, then rotate it as if you are trying to touch your ear to your shoulder. Keep moving your head in a circle, dropping it to the back and toward the other shoulder. Your chin will be near your chest at the end of the circle. Do this rotation a few times and then change directions. Remember to keep your back straight and to breathe. 

IYWT Stretch

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Sit with your back straight and your core engaged. Place your hands on the side of your thighs. 

Raise your arms over your head, palms facing each other. This is the “I” of the movement. 

Drop your arms to the sides to form the “Y” and hold. Drop them downward while bending your elbows to create the “W.” You should be squeezing your shoulder blades together at this point of the exercise. 

Finally, stretch your arms to the side, straightening your elbows to form the “T.” Your palms should face the ceiling. 

Hold each movement for three to four seconds. Drop your arms and place your hands on your thighs again before repeating the exercise. 

Back/Chest Stretch

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Sit with your back straight and your feet planted about shoulder-width apart. Stretch your arms to the side and back behind you to complete the stretch. Your palms should be facing up. Hold for a few seconds. 

Rotate your arms to the front of your body, round your back, and then cross them to hug yourself. Hold for a few seconds, then stretch them out and back again. 

Core Dynamic Stretches

Now the middle section. 

Oblique Stretch

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Sit with your back tall and your feet firmly planted about shoulder-width apart. Start with your arms raised to your chest and bent at the elbow. Your forearms should be parallel to the floor, and your hands should overlap in front of your chest.

Rotate your torso, keeping your arms up and your hands touching. Keep your butt on the chair as you turn. Hold on one side for a few seconds, then turn back forward and stretch to the other. 

Forward Fold

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Sit with your back straight. Open your legs a little wider. Your feet should be just beyond your shoulders. 

Sweep your arms to the side and up over your head. Your palms should be facing each other. 

Fold your torso over the tops of your legs as far as you want. You might touch your hands to the floor or wrap them around your calves. Move forward as far as possible. 

Pull your body back up slowly, and then repeat the exercise. 

Dynamic Leg Stretches

The exercise continues with dynamic stretches for legs and lower body, starting with knee hugs. 

Knee Hugs

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Wrap your hands around one knee, then pull it toward your chest. As you pull your knee up, lean forward a bit to complete the hug. Do several stretches alternating from leg to leg. 

Ankle Circles

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Continue the knee hugs, but this time, rotate your ankle in circles during the hug. It should feel like you are painting a circle with your toe. Rotate your ankle three times in one direction. Do several knee hugs, rotating your ankle in each direction. 

Figure 4 Stretch

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Sit with your feet on the ground. Pull one foot up and cross it over the opposite knee. Place your hand on the bent knee and press down to increase the stretch. Now, raise that hand over your head and bend your torso to the side to stretch your oblique or side muscle. 

Drop the hand back onto the bent knee and press down to get a deeper stretch before raising it again to stretch the oblique. 

Switch knees and repeat the exercise on the other side. 

Warrior Pose

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Angle your left leg about 45 degrees to the left, shifting your body in that direction. Drop the other knee toward the floor and stretch that foot back. Raise your arms shoulder-height with the palms facing the floor. 

This can be one of the more tricky dynamic leg stretches because it pushes you to the end of the seat. Be sure to keep your back straight to get the entire stretch and to stabilize your body. 

Hold for a few seconds, then repeat the exercise on the other side. 

Inner Thigh Stretch 

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Sit with your back straight, and your legs are far open as you can get them. Place your hands on top of your thighs. Slide your hands down your thighs and rest them on your knees. As you do, move forward to press your legs open even more. Keep your feet firmly planted on the floor to maintain your balance.

If you want to challenge yourself more, move one hand to the floor and raise the other toward the ceiling. Raise back up so both hands are on your knees and switch sides. 

More Mobility Exercises with Mighty Health

Looking for accountability and consistency in your health journey? Mighty Health offers easy to follow, personalized guidance for your unique health goals. Each exercise, lesson, and nutrition plan is designed specifically for those over 50, so you can thrive in these years of your life. Try it out today for more energy, weight loss, improved balance, better mobility, reduced joint pain, and the strength and stamina to spend time with those you love.

Find more great exercise routines for healthy aging and joint mobility on our website. Download the app to match with your very own health coach, who is a real person here to guide, support, and encourage you every step of the way. We can help you regain and maintain your flexibility so you can increase your mobility, reduce pain, decrease your risk of falls, and improve your overall quality of life.

Mobility refers to how you move, which is critical to staying flexible. Flexibility is something that tends to decrease as a person gets older. Maintaining it allows you to do those everyday things you love, like gardening, walking, or playing with your grandkids. 

Staying flexible will help reduce your risk of injury, too. You are less likely to strain muscles or tear ligaments. For example, ankle weakness can cause you to roll your foot unexpectedly when you walk, tearing the ligaments. It may also be beneficial if you have chronic ankle pain. Mobility exercises strengthen the muscles around the joint, stabilizing it. 

Mobility training focuses on key joints, like the hips, knees, and ankles, to help improve their flexibility and range of motion. You can work them all in one routine or do a few daily exercises to pinpoint specific joints. 

3 Best Ankle Mobility Exercises

To get you started on your mobility journey, here are some quick and simple exercises to do at home that will improve the strength and mobility of the ankle joints. 

What You Need for These Ankle Mobility Exercises

You will need a resistance loop band for these ankle stretches. Look for something with light to medium resistance. You can use traditional resistance bands with handles. Just loop them as needed for the movement. 

You will also need a sturdy chair to sit on for some exercise. It shouldn’t have wheels and preferably no arms. If you have balance issues, do the standing exercise near a wall just in case you need to steady yourself as you move. 

Front/Back Steps

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Start with your legs inside the loop resistance band. Move the band up until it is around your calves, just below your knees. Apply enough tension with your legs to keep them in place. Your hands should be on your waist. 

Step forward on the right leg. Make the step as big as possible. Allow your weight to shift to the forward leg so your entire foot is on the ground, then push off to move that leg back to start. 

Step back with the same leg. Once you plant your foot, push off and bring the leg back to start. 

Do this exercise for one minute on each leg. 

Toe Points

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Sit in the chair and place the band in the middle part of your foot. The other end of the band should be in your hands.

Extend your leg, stretching the band out with your foot. Point your toes on that foot and then pull them back up so your foot is flat again. Keep your leg as straight as possible. 

Manage the band carefully to ensure it doesn’t slip off the foot and snap at you. Do this exercise for one minute on each leg and then do the ankle rotations before switching legs. 

Ankle Rotations

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While your leg is out with the band on your foot, rotate your foot in one direction as if drawing a circle with your toes. About halfway through, change and rotate the foot in the other direction.

Do the ankle rotations for one minute on this leg, then switch to toe points and ankle rotations on the other leg. 

More Mobility Exercises with Mighty Health

Looking for accountability and consistency in your health journey? Mighty Health offers easy to follow, personalized guidance for your unique health goals. Each exercise, lesson, and nutrition plan is designed specifically for those over 50, so you can thrive in these years of your life. Try it out today for more energy, weight loss, improved balance, better mobility, reduced joint pain, and the strength and stamina to spend time with those you love.

Find more great exercise routines for healthy aging and joint mobility on our website. Download the app to match with your very own health coach, who is a real person here to guide, support, and encourage you every step of the way. We can help you regain and maintain your flexibility so you can increase your mobility, reduce pain, decrease your risk of falls, and improve your overall quality of life.

Get Your Green On with These St. Patty’s Day Recipes

For this year’s St. Patrick’s Day festivities, deck yourself out in the green – food, that is. This holiday is usually filled with salty, fatty foods (we’re looking at you, corned beef) that can be very bad luck for your waistline and for your overall health. Fortunately, there are several St. Paddy’s Day recipes that are better than a pot of gold – here are just a few.

Kiwi Parfait

Kiwi parfait is an easy snack or quick breakfast treat that you can make in 10 minutes or less, without ever turning on your oven or stove!

Kiwis are delightfully nutritious and deliver a number of impressive health benefits. They are low in calories, for example, and high in vitamin C and vitamin K. Kiwis also contain potassium, vitamin folate, copper, and vitamin E. The perky fruit may protect against certain health condition, such as heart disease, cancer, and even constipation.

Mojito Iced Green Tea

Mojito iced green tea is fresh, healthy, and oh so green! You can whip this mocktail together in just a few minutes, using green tea bags as the base. Because it contains no alcohol, you can even sip on a mojito ice green tea without any worries at your next St. Patrick’s Day party.

Celery Soup

Have you ever tasted freshly-prepared celery soup? If not, you are missing out on a real culinary treasure.

Celery is a cold weather crop, so its easy to find around St. Patricks’ Day. The inexpensive produce is also low in calories and rich in dietary fiber, vitamin K, and other nutrients.

Made with potatoes to fill you up and chicken broth as a source of lean protein, celery soup is highly satisfying. Using fresh celery makes it taste straight from the garden, even if it is really straight from the grocery store.

If the light green color of celery soup isn’t quite vibrant enough for the holiday, add a handful of raw baby spinach or parsley.

Green Goddess Dressing

Loaded with fresh mint, basil, dill, and chives, green goddess dressing looks and tastes like St. Patrick’s Day. You can have this dressing made in under 5 minutes and enjoy it on salad for days.

Want more zing? Simply add crushed red pepper flakes, cayenne pepper or jalapeño for a bit of heat, or add capers for a saltier, anchovy-like flavor.

Vegetable Juice

What sounds more refreshing and springy than homemade green juice? You don’t need to spend a lot of money on green juice out. Make it at home for these great health benefits:

• Packed with vitamins

• Delicious flavor

• Easy preparation

• Low in calories

• Looks festive on St. Patrick’s Day

Vegetable juice is incredibly versatile, in that you can add your favorite vegetables and omit any veggies you dislike – although vegetable juice makes it easy to hide any flavors you don’t really care for.

You can make this easy breakfast smoothie in under 10 minutes, and without a lot of hassle – simply pile the vegetables into a blender, blend until smooth, and enjoy. You can refrigerate or even freeze the leftovers to save yourself time later.

Lemon Parsley Cauliflower Rice

Lemon parsley cauliflower rice is a super-simple alternative to traditional rice, which can be terribly high in carbohydrates and calories. Cauliflower rice is low carb and low in calories, and is also high in antioxidants. Lemon adds flavor to this recipe, while parsley adds just a hint of green for the holiday.

More with Mighty Health

Looking for support and consistency in your health journey? Mighty Health offers easy to follow, personalized guidance for your unique health goals. Each exercise, lesson, and nutrition plan is designed specifically for those over 50, so you can thrive in these years of your life. Try it out today for more energy, weight loss, improved balance, better mobility, reduced joint pain, and the strength and stamina to spend time with those you love.

Find more great recipes for weight loss, heart health, and improved energy on our website. Download the app to match with your very own health coach, who is a real person here to guide, support, and encourage you every step of the way. We can help you regain and maintain your flexibility so you can increase your mobility, reduce pain, decrease your risk of falls, and improve your overall quality of life.

Best Creative Outlets for Retirement and Beyond

Finding ways to nurture our creativity and promote personal growth becomes essential as we age. Engaging in creative activities can offer a joyful and expressive outlet for exploration and has numerous therapeutic benefits. This article will explore different creative outlets tailored explicitly for seniors, emphasizing the limitless possibilities and their positive impact on overall well-being. Let's embark on this journey of artistic exploration and self-discovery!

Painting and Drawing

One of the most popular creative outlets for seniors is painting and drawing. These activities offer an opportunity to immerse oneself in color, texture, and form. Seniors can experiment with various mediums, such as watercolors, oils, or pastels, allowing their inner artist to come alive. Painting and drawing encourage self-expression and enhance hand-eye coordination and fine motor skills.

Writing and Poetry

Writing and poetry provide a platform where seniors can express their thoughts, experiences, and stories. Whether through personal memoirs, short stories, or poetry, these creative outlets empower seniors to share their wisdom and connect with others. Writing also serves as a therapeutic tool, supporting emotional well-being by allowing the expression of complex emotions and memories.

Music and Singing

Music has exceptional healing powers, transcending age barriers. Seniors can explore various musical avenues, such as playing a new instrument, joining a choir, or simply listening to their favorite tunes. Engaging in music can improve cognitive abilities, reducing the risk of cognitive decline while awakening nostalgia and enhancing mood. Singing, in particular, is a fantastic way to exercise the vocal cords, improve lung function, and find joy in harmony.

Sculpture and Pottery

Working with clay and sculpting materials offers seniors a tactile and therapeutic outlet. Sculpture and pottery provide an opportunity to create three-dimensional art and enhance skill and focus. Seniors can join pottery classes, where they can mold clay into beautiful objects or explore the limitless possibilities of sculpting materials, enabling them to shape their imagination into tangible creations.

Origami

Origami, the ancient Japanese art of paper folding, is a beautiful craft that seniors can learn and enjoy. It offers numerous benefits, including improved hand-eye coordination, concentration, and relaxation. Seniors can start with simple origami shapes and gradually progress to more complex designs, creating beautiful paper sculptures. Origami is an accessible and inexpensive craft that requires minimal supplies—just paper and a flat surface. Seniors can tap into their creativity, gain a sense of accomplishment, and enjoy this centuries-old craft's calming and meditative nature.

Vlogging for Seniors

Vlogging is a popular way for people of all ages to showcase their creativity. Seniors can also participate in this modern form of self-expression by creating video content about their interests, hobbies, or life experiences. Vlogging enables seniors to share their stories, advice, and knowledge with a vast audience worldwide. Moreover, it encourages seniors to learn new technological skills, including video editing tools, and navigate various digital platform.

You can use some helpful tools to improve your vlogging experience. A video compressor reduces the file size of their vlogs, making them easier to upload and share online. This way, you can save storage space on your devices and ensure a smoother uploading process.

Furthermore, you can use video joiner tools to merge multiple video clips into a cohesive vlog. Doing so can create a more engaging and seamless viewing experience for their audience.

Time to Get Creative!

There are tons of creative outlets tailored for seniors to explore, from traditional forms like painting and writing to modern avenues like vlogging. Each outlet offers unique ways for seniors to express themselves, connect with others, and experience personal growth. Whether through art, music, writing, or digital media, seniors can embark on self-discovery, find joy and fulfillment, and leave a lasting impact on their communities.

Make Eating Healthy Simple with One Pan Meals

Do you ever find yourself trying to decide whether to have a healthy meal or a convenient one? It happens – it seems like all easy-to-make foods are unhealthy and nutritious meals are complicated and create a gigantic mess.

Fortunately, it is possible to create easy, convenient, healthy and delicious meals in just one pan or sheet. One-pot cooking provides a number of benefits. Cooking everything in one pan means using only one heat source, for example, which is handy for those who are trying to cut down on their monthly bills or who have a tiny kitchen. Using just one pan reduces the amount of water and time you’ll spend on dishes.

Another benefit of using a single pan for meals is that you can cook them ahead of time, store them in your freezer, and then pop them into the microwave or oven for a fast meal later.

What’s more, something special happens when you pile a wide variety of fresh food together in a big pot or pan – the flavors meld together to create something truly unique and delicious.

5 Fabulous Meals You Can Make in a Single Pan or Sheet

Here are five one pan meals we think you and your family will love – and we think you’ll like how they make clean up a breeze!

Sweet Potato Chili

Sweet potato chili combines all the zest of chili with nutritious sweet potatoes, along with healthy tomatoes, kale and fiber-rich beans. This healthy one pan meal takes only about a half hour to create and cleanup is a breeze. You can also store the entire pot in the refrigerator to make cooking and cleaning easier for days.

Beef and Broccoli

Developed in the United States in the 19th century, beef and broccoli has become one of the most popular dishes in homes and in restaurants. The high protein dish skyrocketed in popularity, likely due to its amazing flavor and the nutrition it provides. Beef and broccoli is also easy to make in a single dish, which could make it popular in your home too.

Sheet Pan Shrimp and Greens

Sheet pan shrimp and greens is a low carb delight that you can whip up in a single roasting pan. Lime, red curry paste, bell pepper, and fresh basil cilantro and mint make this a mouthwatering dish that your whole family will love. Cashews, shrimp and grapeseed oil give this one sheet pan meal an unforgettable flavor.

Sheet pan shrimp and greens takes a bit of prep time as you’ll need to rinse, chop, and roast the kale and other vegetables, but the process goes quickly after you dump the rest of the ingredients into the pan. The dish is fresh tasting and is the ultimate in healthy – all in a one sheet meal.

Garlic Butter Chicken Bites with Asparagus

Garlic butter chicken bites with asparagus are best with fresh asparagus, of course, but you can certainly used frozen asparagus for this easy one pan meal. Boneless, skinless chicken breast is a great source of protein, while hot sauce, lemon juice, and garlic give the dish a little zing. This recipe is so amazing that it’s hard to believe it is a one pan chicken meal.

Roasted Salmon

Roasted salmon is the quintessential one pan meal – simply put fresh skinless salmon, butter, lemon, garlic and seasoning on a baking sheet lined with aluminum foil. Topped with chopped dill and surrounded by lemons, roasted salmon is as pretty as it is convenient; roasted salmon is also keto friendly.

More Healthy, Simple Recipes

For more one pan meals and other easy dinner ideas, chat with your Mighty Health coach. One pan meals can help you eat healthy and enjoy delicious meals that offer easy clean up.

You may often hear people complaining, “My metabolism just isn’t what it used to be.” But what is metabolism, and how does it affect our health and weight? Mighty Health physician, Dr. Eric Tam, is here to answer all your metabolism questions.

What Is Metabolism?

Medical professionals define metabolism as a set of chemical processes that maintain our body. These chemical reactions take energy. For example, our cells work together to keep our body temperature in the optimal range, break down the foods we eat, repair cells, and build muscle. 

Anabolism and Catabolism

Metabolism is a dynamic balance between two processes that work in opposite directions: anabolism and catabolism.

Anabolism

Anabolism refers to processes that build new things, such as creating new cells or building new proteins. Anabolic reactions require energy to create the new molecules.

Catabolism

Catabolism refers to processes that break things down. For example, digestion involves breaking molecules in food into smaller parts. This process releases energy. 

How Anabolism and Catabolism Work to Form Metabolism

Metabolism is the difference between energy consumed (by making new things- anabolism) and energy produced (by breaking things down- catabolism). This is sometimes called metabolic rate.

Metabolic rate is the amount of energy used by your body at rest. It is affected by genetics, gender, age, body size, activity level, and other factors.

What Causes Metabolism to Slow Down?

Metabolism gradually slows as we age. This slowing metabolic rate means that the body requires less energy to meet its basic needs. Slowed metabolism is often a reason that people notice weight gain in middle age and beyond. 

Aging

Our metabolism naturally slows as our bodies age. This is a function of having older cells and tissues.

Loss of Muscle Mass

Muscle tissue requires a greater amount of energy to maintain. Aging and inactivity leads to lower muscle mass, which results in a lower metabolism.

Hormonal Changes

Hormones are important for regulating your metabolic rate. Changes in hormone levels due to natural processes like menopause can decrease metabolic rate. So can medical conditions like hypothyroidism.

Many women notice a slower metabolism during perimenopause and postmenopause. This slowing metabolism means that you may gain weight even when eating fewer calories.

Burning calories through exercise can help, as can diet changes.

Lack of Physical Activity

Regular physical activity, particularly strength training, helps to boost metabolic rate. In contrast, a sedentary lifestyle can cause metabolic rate to slow.

What Can You Do to Improve Metabolism?

The good news is that there are several things you can do to improve your metabolism. Some of the most effective ways to increase your metabolism include:

Get a good night's sleep.

Sleep is critical for a variety of processes, including cell maintenance, repairing tissues, detoxification, and consolidation of new memories. People who are sleep deprived have higher levels of the hormone ghrelin. Ghrelin is produced in the gut and is important for regulating hunger. Higher ghrelin levels lead to food cravings and excess food intake, especially in the evenings. This often results in weight gain that further increases metabolic rate. Aim to get 7-9 hours of sleep per night to help your metabolic rate stay high.

Diet changes.

When we eat food, our body uses energy to break the food molecules down into a usable format. Fat molecules are the easiest to break down, requiring about 1-3% of the energy found in the fat. Carbohydrates are intermediate, requiring 5-10% of the energy to break down a molecule. Protein is the most energy-intensive nutrient for your body to break down. About 20-30% of the energy content of protein is expended to break it down. That means that a high protein diet effectively increases your metabolic rate, because your body needs to expend more energy to perform basic bodily processes. Spicy foods also boost metabolism and help you lose weight.

Strength training.

Regular strength training increases your muscle mass and decreases fat. Because muscle is more metabolically active than fat, your basal metabolic rate will increase. We naturally lose muscle mass as we age. Strength training not only combats this loss of muscle mass, but it also helps to maintain everyday functioning. 

What Is Metabolic Syndrome?

Metabolic syndrome is a group of conditions that often cluster together and signal a disrupted metabolism. Metabolic syndrome increases your risk of conditions such as cardiovascular disease, diabetes, and stroke. To be considered metabolic syndrome, you must meet at least 3 of the following 5 criteria:

1. Central obesity. Central obesity refers to excess body weight carried around the middle of your body. For men, this means a waist size greater than 102 cm. For women, this is a waist size greater than 88 cm. 

2. Hypertension. Hypertension refers to a systolic blood pressure (top number) greater than 130 mm/Hg and a diastolic blood pressure (bottom number) greater than 85 mm/Hg.

3. Fasting blood sugar. Elevated fasting blood sugar is a sign that your body is not processing sugar the way it should be. A fasting blood sugar higher than 100 mg/dL is a sign of metabolic syndrome.

4. HDL cholesterol. HDL cholesterol is the “good” cholesterol that protects against heart disease. An HDL cholesterol level of less than 40 mg/dL for men and less than 50 mg/dL for women places you at risk for metabolic syndrome.

5. Triglycerides. The final criterion for metabolic syndrome is your triglyceride level. Triglycerides greater than 150 mg/dL is a possible sign of metabolic syndrome.

If any of these metabolic syndrome criteria apply to you, it is worth discussing your health with your primary care provider. Taking action through lifestyle changes can help to reduce your risk for heart disease, stroke, and other major health problems.

Better Weight Loss Tools with Mighty

Looking for accountability and consistency in your health journey? Mighty Health offers easy to follow, personalized guidance for your unique health goals. Each exercise, lesson, and nutrition plan is designed specifically for those over 50, so you can thrive in these years of your life. Try it out today for more energy, weight loss, improved balance, better mobility, reduced joint pain, and the strength and stamina to spend time with those you love.

Find more great exercise routines for healthy aging and joint mobility on our website. Download the app to match with your very own health coach, who is a real person here to guide, support, and encourage you every step of the way. We can help you regain and maintain your flexibility so you can increase your mobility, reduce pain, decrease your risk of falls, and improve your overall quality of life.