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Health & Fitness

Healthy Living 101: Five Tips On Eating and Living Well When You’re Above 50

It’s no secret that as we grow old, our bodies turn weaker and more susceptible to diseases. For this reason, it makes sense to watch out what you eat since your body cannot handle the diet you have been used to all your life. Knowing what you eat and eating well at this stage (or at any stage in your life for that matter) will not only help you gain a healthier body but will help you avoid chronic diseases that threaten your health as you age. In this article, I will share with you some tips in order to help you determine which foods to avoid and which ones you need to consume more to promote better health. Hopefully, even those who are still in their late 20s, 30s or 40s can still pick up a tip or two that will help them get used to the idea of eating well and healthy in preparation for those more advanced years.

Disclaimer: These are tips I have gathered from research and well-meaning friends over the years. I don’t claim these to be my own and these are shared with the readers of this post with the intention of helping and getting the word out there so that more people will gain useful knowledge on this subject.  

    1. Eat plenty of veggies and fruits. This is rather general and something that we have been hearing from our parents practically all of our lives. However, no matter how much we hear it, we know that we still don’t follow this advice enough. People who are older need more of the nutrients and vitamins that they can get from fruits and veggies, so this would be the time to stock up on them. Choose greens and whole fruits because they need as much fiber and antioxidants as they can get. The ideal serving size for veggies should be around 2 cups each day.
    2. Drink plenty of water. This is another no-brainer in this case. Doctors have found that as a person grows old, their sense of thirst weakens or diminishes, making them prone to dehydration. For this reason, it is important to drink plenty of water, especially for those who have gone through a recent illness. Since old people need to eat more fiber, drinking water will also help the fiber move easily through their intestines and will help cleanse it from impurities accumulated through years of unhealthy eating.
    3. Go for less salt. Our body needs sodium, but too much of it is not good. Some older people tend to find their food tasteless, but putting more salt in their food is not the solution. You have to take note that aside from the salt you put in your food, most processed products have already been salted in the first place. People who are more than 50 years old just require 2/3 of a teaspoon of salt on a daily basis and that should already include the salt content of processed food. Instead of adding salt, you should try to use herbs and spices to add flavor and taste to your dishes.
    4. Supplement it. As much as I’m all for getting all the nutrients and minerals that we need exclusively from fruits and vegetables, it is not always the case. In such cases, supplements can aid your body make up for the nutrients it needs. Some of these supplements include calcium for stronger bones, Vitamin B12 to keep nerves and blood cells in good condition as well as Vitamin D for overall health. The elderly may need more supplements based on their needs as well as how active they have to be on a daily basis.
    5. Portion control. While this may sound like an advice for those who are trying to lose weight, this also holds true for older people. It’s easy to eat a lot when you’re still young and active since your body burns calories faster then. However, a good number of older people find that they can no longer have the active lifestyle that they used to have and their body is not as stronger as it used to be. In such cases, portion control is key. Ideally, how much you eat should depend on how active you are and if you keep stocking up on calories without burning them, you could put your health at risk. 

    Growing older can bring forth a lot of changes to an individual and the changes are not always pleasant. While it’s inevitable that an older person’s body becomes weaker with age, the rate in which this happens can be slowed down through proper diet, exercise, and overall healthy living. For those who have noticed these symptoms happening already, it’s not too late to try and make an effort to take care of your health. At the end of the day, it always pays off to eat and live well no matter what age you’re in.

Transitioning From Outdoor Fit to Indoor Fit

With the cooler weather coming soon, it is time for Ohio residents to start planning their transition from outdoor fitness activities to indoor. Northeast Ohio has a wealth of bike trails, hiking, beaches, swimming, outdoor sports and other ways to stay outside (for free) in the Summer.  But once it dips below 50 degrees, those outdoor activities seem a bit less appealing and eventually only are options for hard core outdoorsy people.

So what are some of your options this Winter to stay in shape?

Join  a Gym.  This is obvious, but one nice thing that has changed in the last few years is you can join gyms month to month and only use them in the Winter months.

Buy limited fitness equipment to stay fit at home.  A tread mill and some kettle bells might be all you need to stay beach body ready in your home.  Look for used kettle bells to save some money.

Join Indoor Sports.  We recently covered options of Indoor Tennis and Indoor Soccer.  Basketball would be another obvious one.  Maybe you can even find adult dodge ball.  There are plenty of indoor sporting opportunities for kids and adults.

Do Winter sports.  Cross country and downhill skiing are great workouts.  Snow shoe hiking?  Sure.  You can also simply hike snow trails with some extra preparation.

Watch what you eat.  There is the issue of paying close attention to your Winter diet.  Do not start eating more at night because you are spending more time in front of the television.  Do not cut back on fresh fruits and vegetables just because they cost a little bit more.  Do not stop grilling healthy lean meats just because you have to push some snow off the grill cover first.

With some advanced planning and careful attention being paid to how your habits change, you can stay fit and firm no matter how long the ground is covered in permafrost.

 

Akron Hiking Trails

Spring and summer are possibly the best seasons to start exercising, or exploring new places with your family. Fall in Ohio, with its beauty, makes it almost impossible not to wander about, or finding new places to enjoy. Trails in the Northeast Ohio area are wonderful places to spend the day with your family, while exercising, and breathing clean air. Here then is a list of trails
you will certainly enjoy in the Akron area.

1.Cascade Valley Metro Park / North
1690 Cuyahoga St,
Akron, OH 44313
(330) 867-5511

2.Cascade Valley Metro Park / South
Akron, OH 44310
Phone:(330) 867-5511

3.Sand Run Metro Park
1750 Sand Run Pkwy
Akron, OH 44313
Phone:(330) 865-8065

4. Botzum Trailhead Park
2928 Riverview Rd, Akron, OH 44313

5. Summit Metro Parks
975 Treaty Line Rd, Akron, OH 44313
Phone:(330) 867-5511

6. F.A. Seiberling Nature Realm
1828 Smith Rd, Akron, OH 44313
Phone:(330) 865-8065

7.Gorge Metro Park
160 Front St, Cuyahoga Falls, OH 44223
Phone:(330) 867-5511

These are a few of the many parks and trails you will find around Akron. Pick one and re-discover nature with your family.

Fall Fitness – Things To Do Before Winter Hits

Summer is almost over and for many that means exercising outdoors is coming to an end. However, there are many fine days in fall when you can engage in various fitness activities such as hiking or biking and enjoying fall beauty or picking apples or traveling to a pumpkin patch and choosing several great looking pumpkins for your patio or porch. Running during crisp fall days is another way to get your exercise.

When running in the Fall, be sure to wear breathable, moisture-wicking clothing, as the temperatures will be much cooler. Or when walking during dark morning or evening hours, it is important to wear reflective workout clothes and carry a flashlight. For those who like to ride their bike, invest in blinking tail lights and headlights and be cautious of roads that are heavy with traffic. Other activities that you can do during the fall are learning how to tap dance, box and maybe even fence. Discounts are often available in the fall and that makes learning how to dance, box or fence that more enjoyable.

Or, if you would rather work out at home, buy several fitness DVDs or try Hulu for free workout tutorials on Exercise TV. In addition, how about buying a bike? Sometimes you will find sales on bikes during the fall season. Prices are often slashed on old models because most dealers don’t want old models taking up too much room in the showroom. Another way to exercise at home is by purchasing a rower or treadmill. Exercising during the fall has many benefits such as controlling your weight, combating health conditions and diseases, enjoying an improvement in your mood, boosting energy and engaging in activities that stimulate your brain.

To conclude, exercise is a wonderful and beneficial activity. It not only keeps you in great shape, it also helps with weight loss, improves your mood and combats health conditions and diseases. So, don’t let the cool, fall weather stop you from exercising. Try one or more of the above ways to exercise such as taking a hike and enjoying the foliage, picking some apples, riding a bike and enjoying the fall weather. Enjoy the summer while it is here but remember when fall arrives, you can still enjoy several outdoor activities. Remember, exercising keeps you fit physically and mentally; it is activity that will maintain your good physical and mental health.

5 Reasons To Cook More At Home

I get a little concerned when I hear that Americans do not cook. I get it if you both have professional jobs working 50+ hours a week and long commutes. I also get it if you live alone and it is easier and sometimes cheaper to go out to eat.  But if you have two or more people and you are not making a bunch of money working crazy hours, going out to eat should be more of a treat and not a twice a day occurrence.

From what is reported in the media, it seems like many people did not learn cooking growing up and decide this means it is too late to learn.  In fact, it is just a matter of building up your comfort level with different ways to cook and different ingredients.  You can do trial and error, starting with easier stuff and building up your competence over time.  You can watch cooking channels and try things you see.  You can take cooking classes.  You could offer to buy ingredients and cook with a friend who is a better cook than you but let them know you want to cook with them and learn.

Here are five very good reasons to cook at home – even if it is going to take you a while to get good at it.

  1. Healthier Food – The top reason is that you know what is going in your food and you can make it healthier.  The reality is that it might not taste as good as that unhealthy stuff, but it can be very good and be much better for you.  For example, I make Chipotle burritos at home and they are not as good because I put 25% of the cheese and no sour cream.  I just can’t bring myself to glob on huge portions like they do in the restaurant (even though it is delicious.)
  2. Less Fried Foods – You can also cut back on fried foods when you eat at home.  It is easy to order a side of fries but a pain in the but to heat up the fryer and fry things just for an unhealthy side.
  3. Show Off a Skill – As good cooks get more rare, it is even more impressive when you meet one.  The only way you become a good cook is by cooking regularly and experimenting with new recipes.  Once you get there you can amaze your friends and family, impress a date and act like a snob know it all in restaurants.  So much fun.
  4. Save Money – Sometimes you might spend MORE on a meal than you would have getting the same thing in a restaurant.  But what you might not factor in is that you have a lot more food than you would have by going out.  So you may get 3 meals for roughly the same spend.  Alcohol is one big bonus when it comes to saving money as you buy your bottle of wine or case of beer for what two glasses would have cost in that dinner out.
  5. Get Sick Less – I am not anti-restaurant, but we do notice we get sick more when we eat out more.  When you have a restaurant kitchen full of people cooking and prepping your food, it only takes one person with a cold to get the whole family sick.  Restaurants do not want employees to come sick, but since the employees most likely do not get sick pay, they need to work when they are feeling under the weather.  This results in people working while sick more then you would like to think.

I am not suggesting not eating out anymore.  Far from it.  But also you do not want to get into the habit of eating out all the time and eating prepackaged stuff at home that you only need to microwave.  It is so much healthier, cheaper and more rewarding to learn how to cook nice meals.  Start slow and build up your skills until you are an Iron Chef of Akron.

10 Ways To Free Up Your Time

Let’s talk about how to free up a bunch of your time.  Most people feel overwhelmed and busy most of the time and there are ways to put more minutes back into your day and they do not take too much effort.

There are a lot of reasons you should want to free up your time.  Even if you just want to have more fun and enjoy life more, freeing up time is a noble en-devour.  Another reason you might want to free up time is to do more side gigs and make some extra money to pay down bills.  Either way, well worth doing.  Here are 10 ways to grab back those minutes.

  1. Live close to work – Have as small of a commute as possible.  If you are living in Hudson and working in Fairlawn, why?  You can change your job or your home.  Cutting your drive can add an hour or more a day to your free time.
  2. Work from home – Better yet, make your commute a short walk to your home office.  You may be able to work from home all the time or only some days a week, but cutting down on drive time can free up your day.  Also, less office chit chat might make you more productive.
  3. Plan your meals – Do you go to the store every day or two?  Plan out your meals for the week and shop once.
  4. Get up early – Get up earlier and go to sleep earlier.  Chances are you are more productive in the morning and even if your sleep hours remain the same, the morning hours will probably be more productive and free up time later in the day.
  5. Time your errands – Do your errands, such as going to the post office, the bank and shopping during times when other people are working.  This cuts down on lines and waiting.
  6. Prep outfits – Know what you are going to wear for the week and prep them all at once.  The less you need to think about your clothes the better.  There is a reason that many great leaders have worn the same outfit most of the time.  They save their time and energy for more important things.
  7. Declutter your home – In our article on decluttering your home, we talk about how having less stuff saves time and money.
  8. Automate finances – One of the best things I ever did was automate most monthly financial transactions.  I know how much money I need to have in my account and everything happens automatically, saving me time and avoiding late fees.
  9. Hire help – If you are not an expert on something, don’t try to do it yourself (unless you truly enjoy figuring it out.)  You can find people to do thing much more affordably than before with sites for people doing gigs like tutoring, handyman, lawn care, etc.  Know what your time is worth and don’t waste it when you could hire out more cheaply.
  10. Limit Non-work Screen Time – Whether it is binge watching Netflix or reading fake (or real) news, limit your time in front of screens and get back hours a day.

All of these things individually are fairly minor habit changes or location changes that can vastly free up your time and improve your life.

Should You Make Your Child a Professional Athlete?

If your child has an inclination for sports, you might be like many parents who fantasize about helping them pursue becoming a professional athlete.  This could include dance, football, tennis, horse showing, baseball, gymnastics, soccer or any number of other physical, competitive pursuits.

I am writing this article to give these parents general advice on things to consider.  I am doing this because we, as a family, are pursuing this kind of goal.  It is fun, but also expensive and a huge amount of time and sacrifice.  Here is what you need to know.

High School sports are fun.  But being top dog in a sport in your high school is not a sign your child can go pro in a sport.  In fact, many players who are serious about their sports do not play high school because the time spent with the high school team takes away from more serious training.  My oldest daughter, for example, was a very good high school tennis player but when she tried to compete in more serious tournaments, she quickly realized younger players were much better than her.  She did not want to go pro anyway, but as a parent, we thought she was hot stuff till we saw what real competition looks like.  Don’t get too excited to early.

Second, remember coaches are there to motivate you, earn a living and try to get the best out of the player they can.  This might result in stroking a parent’s ego a bit on how good a kid is.

Next, have a long term goal, not a short term goal.  Winning is not everything.  Proper training and physical fitness appropriate for the age along with good technique is more important than winning at a young age.  Being a serious tennis family with our youngest means we get to see parents freaking out all the time because their kid loses or has an off day.  Guess what.  Every weekend is another chance to get out there and get better.  But negativity will hurt that long term performance.

This we have seen lead to high stress in kids as well as parents getting divorced.  If you cannot deal with the stress that comes with this level of constant training and competition you may be better off not taking it so seriously.

Also, you should consider money.  Most sports are very cheap to play casually.  Take tennis for example.  Playing on a public court with 3 week old balls is a very cheap way to have fun and stay fit.  However, if you are serious about it, you are going to have 3 or more racquets that are $200ish and have them restrung each month at $35 a pop plus indoor memberships and multiple lessons per week plus a gym membership.  Then you are going to be travelling around your local area and if you are lucky, you will be travelling nationally competing in bigger tournaments and working with specialists.  In the Summer months you might spend $600 per month and Winter closer to $1,000 per month at least.  If you look at the serious Tennis academies in Florida, they are $60,000 per year in many cases.

So that $25 Walmart tennis racquet and old can of balls playing in the park can quickly become a very expensive proposition.  And in case you are wondering, no you cannot become great without some serious money and time.

Of course, there are exceptions when your child is a total freak of nature athlete.  But even then you cannot just pick up a sport in an afternoon.  Strategy and coordination must be learned.

These are just some of the issues you need to think about as a parent of a talented youth athlete.  I am not telling you not to pursue it.  I am saying you need to be realistic about chances and also about your ability to provide the resources to be successful.  Good luck.

How To Protect Your Children From The Summer Heat

Summer vacation is the perfect time for children to enjoy hours of outdoor sports and other activities. However, the summer heat also brings the risk of sunburn and heat exhaustion. These heat related problems can result in simply an irritating sunburn or serious health consequences. This is why it is important for children and parents to know some of the ways they can protect themselves from the sun. This includes knowing what clothing to wear, what places to avoid, and the signs of heat exhaustion and heat stroke.

Wear The Right Clothing

One of the best ways to beat the summer heat is to dress your children in clothes that will stop them from getting hot. As a general rule, it is best to dress your children in loose clothing that is made out of as light of a material as possible. The clothing should be loose enough to allow the air to circulate, and something like a loose button up shirt will help to increase air circulation. Clothing that is of a light color is preferable, but it is important to avoid dressing your children in heavy clothing that is lightly colored. Brimmed hats will help to prevent sunburn, and will further help to keep them cool.

Avoid Cars And Hot Places

Heat stroke generally occurs when a child is exposed to a hot confined space. This is why parents should make sure that they do not leave their children in hot spaces. One of the most dangerous and common places are car interiors. It is important to never leave a child in a car unattended, and to know that simply opening a car window will not protect your child from heat stroke. Similarly, children should be provided with a shady place to rest. This is especially important during and after exercise when children are most susceptible to heat exhaustion.

Know The Signs Of Heat Exhaustion And Heat Stroke

Finally, parents should know the warning signs of heat exhaustion and heat stroke. The warning signs of heat exhaustion include redness of skin, excessive sweating, cramps, dizziness, confusion, and drowsiness. The warning signs of heat stroke include cessation of sweating, vomiting, cramps, and high body temperature. Parents should know these warning signs and be vigilant. Children suffering from heat exhaustion should be taken to a cool place, and those suffering from heat stroke need to be taken to the hospital immediately.

Akron Kayaking

Kayaking and canoeing along the Cuyahoga River is a pleasurable experience many people enjoy every spring, summer, and fall in northeast Ohio. The winding, calm river is ideal for families who want to take advantage of the summer months enjoying water activities with their small children.

There are several places around northeast Ohio that allow you to rent a canoe or kayak to enjoy the river and enjoy a fun weekend with your children. These are three of the many businesses for renting a kayak or canoe.

  1. Crooked River Adventures

100 Stow St,

Kent, OH 44240

(330) 541-7467

https://fareharbor.com/crookedriveradventures/

  1. Burning River Adventures

2025 Munroe Falls Avenue

Cuyahoga Falls, OH

(330) 969-2628

http://www.paddletheriver.com/

  1. Killinit Kayaks Inc.

3803 1/2 State Rd,

Akron, OH 44319

(330) 760-3533

https://killinitkayaks.com/

Before you decide to rent a kayak or canoe from one of these businesses, visit their website and check for availability, hours of operation and prices. Some of these businesses accept coupons and are very friendly and accommodating.

If on the other hand you own a kayak or canoe and decide to take it on the river, remember the safety precautions and rules and regulations you have to abide by before entering the waters on the Cuyahoga River.

  1. All kayak, canoes and inflatable boats must be registered in the state of Ohio. The boat registration must be carried onboard, and ID is required if you are visiting from other states where registration is not required
  2. Life jackets in wearable condition and right size are required for each person on the boat, kayak or inflatable boat. If you have children under the age of 10, they MUST wear properly sized life jacket at all times.
  3. No alcohol is permitted while on National parks or rivers
  4. No littering
  5. Children under the age of 12 MUST be supervised by an adult at all times if operating their own kayak, canoe or inflatable boat.

A fun weekend with the family will forge unforgettable memories for your children.  Safety should never be undermined, nor ignore.  A life jacket can save the life of your child. If they complain the life jacket is not comfortable, find another one that will fit them better, but do not relent about them wearing one.

Enjoy your summer.

Support for People Caring for Aging Parents

Home Care Provides Peace of Mind

Caring for an aging parent is a major source of stress for caregivers. Trying to manage your loved one’s health, and home, while juggling a career and raising your own family, can be overwhelming. Your health, and your relationships with your spouse and other family members, can suffer. But what are your options?

For many in this situation, the solution is home care. At BAYADA Home Health Care, our nurses, aides, and therapists enable people to remain safely in their homes with comfort, independence, and dignity – and provide families with peace of mind.

Why home health care?

The clinicians come directly to your loved one’s home. Patients heal more quickly at home than in the hospital, since they are able to remain in familiar surroundings. And home care can provide you with peace of mind, knowing that all of the details are being handled for you and your loved ones are being cared for where they want to be.

How do I know what home care services are needed?

For seniors who are relatively healthy but need help to remain safely at home, services from a therapist can help your loved one with stairs, bathing or increasing or maintaining independence with daily tasks. Others may require skilled services from a nurse or therapist. Some companies, like BAYADA, provide specialized services to keep those with Alzheimer’s, Parkinson’s, and other illnesses safe in their homes.

How can I know that the caregivers are high quality and trustworthy?

You should consider only those home care providers whose caregivers are employees of the company – not part of a registry. Reputable companies have stringent hiring standards, including checking references, criminal background, and work experience. BAYADA hires only those who provide care with compassion, excellence, and reliability – our core values.

Make sure the provider is accredited.

BAYADA is accredited by the Community Health Accreditation Partner, a leader in home care accreditation.

BAYADA Home health care has been in business for over 40 years, however is new to Ohio with an office located at 2497 State Rd. Cuyahoga Falls, OH 44223.

For more information about how BAYADA can help you and your loved ones find peace of mind, call 330-929-5512.