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7

12 Healthy Food Trends

Recently IDEA Food and Nutrition Tips, a magazine for fitness industry professionals, published an article I wrote for them about twelve healthy food trends. For this post, I thought I’d share a few notes on the healthy dozen.

grapes for Riesling healthy foodGluten – Gluten-sensitive and gluten-free foods are mainstream now, to the tune of a predicted sales volume of $24 billion by 2020. This market growth is driven by those who identify as “health conscious” rather than those who suffer “from celiac disease or gluten sensitivity.”

Paleo – More than just meat and caveman-centric meals, those who follow a Paleo diet can choose items such as nutrition nut bars or freeze-dried beets. And of course, meat. In 2015, Paleo was the most-Googled search food term.

Plant-based – Danone (makers of Dannon yogurt) just purchased WhiteWave for $12.5 billion. Obviously, they believe plant-based foods to be a growing part of our diet, as WhiteWave comes with brands such as Silk, So Delicious, Earthbound Farm, Horizon Organic milk, and Vega. Are you ready to try one of the 3,500 types of seaweed?

German bread in Heidelberg healthy foodHealthy Oils – Start reading up on smoke points, as you’ll be wanting to try avocado, coconut, safflower, almond, macadamia nut, rice bran, sesame seed, sunflower, peanut, hazelnut, grapeseed, and of course, olive oil. Less concerned with cost than a desire for organic, healthy, non-GMO, locally sourced (or traceable) ingredients, plus a wish to replicate recipes seen on cooking shows, people are demanding a variety of oil choices.

12 Healthy Food Trends. How many of them do you follow? #FitFluential #MidlifeBlvd Click To Tweet

Breakfast – We still love our cereal, but now we also love smoothies, breakfast bars, and yogurt. Oh, and overnight oats. Pinterest searches for overnight oat recipes climbed 35% in 2016 over 2015 numbers.

Non-Dairy Milk – Look past all those Facebook posts about almond milk for a moment, and you’ll discover that milks are now made out of a variety of nut, grain and seed. Who’s up for a shot of camel’s milk? In many ways, it’s good to consider plant-based milks over animal-based, yet take care, as not all non-dairy milks are created equally nutritious.

fruit tart, Germany, healthy foodHealthy Snacks – Kale chips may be considered old hat by now, but have you tried caffeinated jerky or roasted chickpeas yet? Snacking accounts for over 50% of our “eating occasions,” so stock up on maple sugar pumpkin seeds and grilled watermelon with honey, mint and cayenne while you can.

Protein – It’s time we sat down and had a talk about the bugs and the bees. Well, just the bugs. The rest of the world is already crunching on spicy roasted grasshoppers and cricket chips, so maybe it’s time we gave them a try. If you want to skip the bugs, go with kalamata olive cottage cheese, washed down with a shot of protein coffee.

Energy Bars – Have you roamed the grocery store aisles lately? Shelves upon shelves of energy bars are lying there, just waiting for you to give them some love.

nougat bread healthy foodSeeds and Nuts – Okay, Boomers, who remembers Euell Gibbons? “Ever eat a pine tree? Many parts are edible.” Peanuts, pistachios, chia, hemp seeds, and watermelon seeds are all hot commodiites nowadays.

Natural Beverages – Is bulletproof coffee yesterday’s news? Maybe, maybe not. But cold brew coffee, yerba mate, guayasa, matcha, maca, chicory- or dandelion-root, fermented, sparkling, vegan, naturally flavored water, and kefir drinks are certainly today’s news. One result of the interest in more natural choices? Soda sales have dropped in the past few years by billions of gallons.

Greek Yogurt/ Probiotics/ Quark – Whether you’re Bulgarian, Greek, Icelandic or none of the above, chances are you’ve noticed that these products have displaced the “standard” yogurts of just 5 years ago.

If you want to know what quark is, or the differences between Icelandic skyr and Bulgarian unstrained yogurt, you’ll have to join IDEA, which will entitle you to a free copy of the full, 4,000-word article. Well, it will entitle you to the entire magazine, plus all their other magazines, many of which I write for. Did you know I had a secret life as a writer? Yeah, it’s not really a secret. Neither is the fact that food is medicine, so pick a trend or two from this list and give it a go.

By Alexandra Williams, MA

Photos are all by me, taken during our AmaWaterways cruise.

4

Rüdesheim with AmaWaterways: Riesling, Castles and a Musical Cabinet Museum

Even if you cannot pronounce “Rüdesheim,” you’ll want to visit this picturesque German town that sits at the south end of the Rhein Gorge, a 41-mile section of the river that has the world’s greatest concentration of castles. A town of 7,000 people, all of whom apparently grow wine grapes, Rüdesheim’s history dates back to Roman times, as evidenced by some of the ruins in town.

Rudesheim on the Rhine

The medieval town of Rüdesheim on the Rhein

As part of our Rhein River cruise with AmaWaterways, we had an evening tour of Siegfried’s Mechanical Music Cabinet Museum (itself situated in the remains of the 12th century Brömserburg castle), followed by a 3-hour morning hike through family-owned vineyards that produce Riesling so popular it can command over 1,000 Euros per bottle.

Viola music instrument

These cabinets opened up and the violins began to play of their own accord. No other instrument in the museum was similar to this one.

One thing that is appealing about going on a river cruise with AmaWaterways is that you get loads of activity choices, all geared toward a variety of fitness levels and personal interests. When we docked in Rüdesheim after dinner, we had a choice of touring the music museum (which we discovered means the instruments are all self-playing) or relaxing in a cafe that serves Rüdesheimer coffee, known for its cream and brandy. AmaWaterways included a short sightseeing train ride from the ship into town, and if it’s raining, as it was when we arrived, you’ll be glad to hop aboard. In fine weather, it’s a short 10-minute walk.

Rüdesheim w/ @AmaWaterways: wine, castles and a musical cabinet museum Click To Tweet
Clown musical instrument in Rudesheim

One of my favorite instruments at the Mechanical Musical Instruments Museum

doll carousel music box, Rudesheim

This is a very small doll carousel music box at Siegfried’s Museum in Rüdesheim

door and wall at Siegfried's, Rudesheim

A well-preserved, colorful door and wall in the museum, built in 1542.

Arabian musical instrument, Rudesheim

Housed in the cellar, this wonderful floor-to-celing music box still works. All tours are guided, as the tour guide plays these instruments for guests.

Siegfried's Mechanical Musical Kabinet

Siegfried’s Mechanisches Musikkabinett on a rainy night in Rüdesheim

In the morning, the rain was no longer pouring, though it was still cloudy, so we stuck with our plan to hike to the ruins of Ehrenfels Castle via the vineyards. During the hike, we passed under the gondolas that took most of the group to the top of the hill to view the town and river. On our way back to our ship, the Ama Prima, we were passed by the people who took the third option – a 13-mile bike ride. One advantage (of many) of the hike is that the vintners keep a small fridge stocked with free wine along the hiking trail. So thoughtful. If it’s sunny, bring water and sunblock, as there’s little shade. We hiked in cloudy weather, and it was perfect, as we stayed warm without getting hot. Our tour guide was a retired civil engineer who owns a potato farm in Wiesbaden. Not only was his English fluent (as are all the local guides), he knew the history of all the families who owned the vines. He also admitted to being a bit of a snob who only buys Rüdesheim Riesling, not the Riesling made on the Bingen side of the river.

hills of vineyards in Rudesheim

Yup, we hiked up hill and over dale, through the vineyards of Rüdesheim.

grapes for Riesling

Riesling grapes in Rüdesheim

Riesling producers in Rudesheim

One of the families that owns wine grapes in Rüdesheim. Sadly, the bottle was empty.

bird in vineyards

This lovely bird was supervising us as we hiked through the vineyards. If you know what type of bird (falcon?) it is, please let me know.

Ehrenfels castle, Rudesheim

The ruins of Ehrenfels Castle, Rüdesheim, on a rainy day

Part of what made the meals served on the Ama Prima extra special is that the meal is based on the local specialties. So besides wine, those of us who huddled under blankets up on the sun deck (it was cold and rainy) to get pictures of the many castles we passed after leaving Rüdesheim were offered some of the Rüdesheim coffee. Remember how it has brandy? That helped keep me warm enough to stay up top to get pictures of every single castle we passed as we cruised downstream along the UNESCO World Heritage designated gorge. Those pictures will be in an upcoming post, so be sure to subscribe if you haven’t already.

We were guests of AmaWaterways on the 8-day “Enchanting Rhine” cruise. They made no requirements of us, except to enjoy ourselves, which we did, oh so much.

 

30

Having Difficulty Losing Weight?

Are you having difficulty losing weight despite exercising and eating healthfully? It could be your weight loss is getting sabotaged by factors you’d never guess.  Three sneaky saboteurs may be in play that all start with the letter “S” and have nothing to do with how much you exercise or how little you eat.

having difficulty losing weight?

Keep an eye out for Sneaky Saboteurs

Will the US Become a 100% Fat Population?

Kymberly: Be prepared to disbelieve my next sentence: “If the U.S. continues its current weight gain trends, within the next 2 decades 100 percent of our adult population is projected to be obese. Not just overweight, obese!”

That Freak Out Fit Fact comes straight from the founder of the National Weight Loss Registry, executive director of the Anschutz Health and Wellness Center located at the University of Colorado Medical Center, and professor of pediatrics and medicine, James O. Hill, PhD. That’s some serious chops. (For more eye-opening weight loss info from Dr. Hill, read Reducing Obesity: What Does and Doesn’t Work?

If you are at all like me, you are thinking “no way that projected statistic can be right as I have no plan to be in that category and I do plan to be alive in 20 years.”

Consider that already 2/3 of our population is overweight or obese. That means normal weight people are in the minority.

So what can we – you and I – do to reverse that trend and stay at a healthy weight? If you are running to the answer of “eat a healthy diet and exercise” you are mostly right. But exercise and diet are not enough. We must also recognize other factors that cause weight gain or inhibit weight loss.

2/3 of US population is overweight or obese. That means normal weight people are in minority… Click To Tweet
having difficulty losing weight?

I’m Dressed for Stress

What are those 3 Sneaky Saboteurs that Cause Trouble Losing Weight?

1) Stress

  • releases cortisol, a hormone that slows your metabolism
  • increases food cravings, especially of sugary, fatty foods
  • promotes fat retention, especially in the abdominal area

If you suspect that stress is affecting your weight, once you are done reading this post, click to find out more about what’s going on:

Dealing with Stress, Weight Gain, and Hormones

2) Sleep (Specifically, Insufficient Snoozing)

Cart Me Away to a Deep Sleep

In the 1970s, U.S. adults averaged 7+ hours per night. We are now down to the low 6s. When we sleep too little (6 hours or fewer) we:

  • are awake longer and therefore often  snacking more
  • create an imbalance of appetite-regulating hormones, with the hormone that stimulates hunger pangs taking over
  • are possibly dealing with sleep apnea, which shows a correlation between weight gain and lost, interrupted, or insufficient sleep. The cause and effect are still in question.

3) Sugar

  • Our average intake today is 90 pounds per person per year. That is triple the number of sugar pounds consumed 50 years ago.
  • The American Heart Association recommends women ingest no more than 9 teaspoons per day; men are not to exceed 11
  • Current average is about 28 teaspoons per day.

    Sugar is Trouble – Squared (and Cubed)

If  You Are Having Difficulty Losing Weight, What are the Solutions?

Reduce stress by building in activities or habits that soothe you. Meditate, perform some kind of cardio workout, take a bath, play with your pet. RELAX ALREADY!

Sleep at least 7 hours per night, preferably 8. More than 8 is not necessarily better though, so don’t feel compelled to snooze 9 or 10 hours. Unless you’re a teen reading this, then 9-10 hours might be a cutback.

Reduce sugar intake. Focus on ingredient labels to know what sugars are in packaged foods. Worry less about the sugar in fruits or sugar you put in your coffee. Where sugar adds up is as an ingredient in other foods. And it’s cleverly disguised too so check for any words ending in “lose” and starting with “something Latin sounding.” Examples: sucrose, lactose, dextrose.

Having trouble losing weight? Could be 3 sneaky saboteurs that have nothing to do w/ exercise or… Click To Tweet

Alexandra: Great. Now I’m hungry, cranky, tired and stressed out. I do not wish to be a statistic, unless it’s in the category of “Woman who is 20 years older and has perfect curves.” I also want to be able to run high and jump tall buildings in a single bound. I think I’ll go take a nap. I already did the cardio. A steam bath sounds good too. With aromatherapy so I can smell my bright, fit future!!

Could Your Metabolism Be Stuck? (A 4th “S” Word)

What if you are still having trouble losing weight and suspect it’s your metabolism? Find out if your theory is right by clicking below:

 

If My Metabolism is Stuck, What Do I Do?

Photo Credits: Creative Commons: Harald Groven (sleeping man), INeedCoffee / CoffeeHero (sugar cubes)

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by Kymberly Williams-Evans, MA and Alexandra Williams, MA

 

 

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6

Healthy Habits: Small Changes Lead to Big Changes

A recurring theme in our business of fitness and active aging is how to get from A to B – where you are now and where you want to be. Whether it’s weight loss, better nutrition, more energy, injury prevention, disease reduction or any of the many other reasons people have, the secret to success lies in using your mind to make small changes that add up and lead to the desired big changes as you create new, healthy habits.

Walk on beach, KymberlyInstead of speaking generally, I’ll give a specific case example. I have a 65-year-old friend, Barbara*. She has diabetes, insomnia, low arm muscle tone (related to a shoulder injury & surgery), is overweight by about 20 pounds, and has forward head thrust. Oh, she also complains of snoring, but wants to avoid wearing a CPAP machine to bed (recommended by her doctors after a sleep study for the insomnia). Her eating habits consist mostly of fast food and restaurant food.

For two months, she has talked about the things she “should” do, yet not much has changed. When she started talking to me, I listened for any recent relevant successes. As it turned out, she had lost about 35 pounds over the past few years. With a background in fitness, food and counseling, you’d think I could just say, “do X, Y, and Z and you’ll be fine.” Well, I COULD say that, but would she listen? Would you?

Keeping in mind she’s my friend, NOT my client, I’m somewhat limited, yet she truly is motivated. So I think like a pro and friend, by staying as non-judgmental as possible (that’s diplomatic talk for me trying to keep my mouth shut regarding unsolicited advice).

When trying to lead a healthier life, small changes are best because... Click To Tweet

Do’s:
Focus on one issue at a time
Put related issues together
Mention possible small changes
Create an environment that leads to success
Go small
Pat, Slap, Pat (totally non-counselorish phrase for Compliment, Correct, Compliment)
Find opportunities to celebrate small successes
Lay out a clear picture of what success looks like – can’t reach a goal if you don’t know what it is

Dont’s:
Try to solve all the issues at once
Nag
Be a saboteur
Expect the person to do what YOU would do

to do listI realized fairly quickly that Barbara’s main focus is the insomnia and snoring, even more than getting off the diabetes medicine. Me, I’d want to be off the daily shots for the diabetes, but that’s ME, not her. She doesn’t like being reminded about pulling her head back, so the forward head thrust is out of the equation for now. She also has shown little inclination to work out, so the arm strength is also set aside. The good news for her is that the cure for the insomnia and snoring is going to help her diabetes and weight too.

These are a few of the changes that she’s made:

She said she wanted to walk her dog, yet that wasn’t happening. Instead of nagging her to walk the dog, I asked what it was she didn’t like about walking the dog. She said it was boring to walk the same neighborhood day after day. Solution: We meet at different places in town and walk the dog. Side benefit: She is discovering places in town that she had never visited, and her dog barks less at night because he’s sleeping better too.

Kila and Liberty on rockShe said she wanted to eat better by eating fewer meals (skipping breakfast, to be specific). Research doesn’t back up this plan, but I know very few people who change their habits when they read research, so instead I went shopping with her and helped her pick out foods she would actually eat. Solution: She found cereals she liked and has taught herself to read labels to watch for the sugar content (for the diabetes). Side benefit: She is no longer driving through fast food places mid-morning to satiate her hunger, so the type and amount of calories she’s eating have changed for the better.

She knows that exercise leads to weight loss, which leads to a decrease in snoring and helps her sleep better, yet she wasn’t doing any exercise. She’s a social person, so I invite her to join me on dog walks and other walking opportunities. For example, she’s so used to driving everywhere, that’s it’s a habit for her to jump into her car for even a short distance. We were headed somewhere that’s about a quarter mile from my house, so I suggested we walk. Solution: She’s starting to look at walking as a way to get from place to place, rather than as forced exercise. By simply “interrupting” her unconscious habit of jumping into the car, she now sees walking as an alternative mode of transport. Side benefit: She has noticed the correlation between the exercise and how she sleeps, and has come to realize that it’s actually cause and effect.

She is a kindhearted person who likes to be a good friend. We were going out to restaurants far more than is my usual style, and I found I was eating more than I normally would. When I expressed concern about this, she wanted to be helpful to me. She isn’t a doggie bag person; her mindset is more toward “clean your plate.” Thinking of “Pat, Slap, Pat,” I said, “I love going out to eat and trying new foods. This lifestyle won’t work for me in the long run, as I’m sitting too long and eating too much” (way better than saying, “You eat out way too often,” which sounds judgy). “Could we swing by the ready-made section of the grocery store and pick up some lunch there instead?” If I had suggested cooking at home, she would not have been successful at reducing her restaurant visits, since she doesn’t cook. Solution: She is looking more to the grocery store as a place for portion control and choice. Side benefit: She now has more time for those dog walks, as she’s spending less time sitting in a restaurant.

nutrition at IDEA WorldI gave her a card for her wallet that lists her goals, but that was a total bust, as she never looks at it. And I discovered that chocolate shakes are non-negotiable for her, so I stopped rolling my eyes. She has a sweet tooth, so I have to work WITH, not AGAINST it. How? I offer fruit in vanilla yogurt to her, which sometimes (not always) satisfies her sugar craving. And isn’t fruit two times out of ten better than candy bars ten out of ten? Maybe she’ll get to five times fruit and five times chocolate bars. But that might be enough to beat the diabetes.

Oh, I got her hooked on Bolthouse Vanilla Chai instead of the caffeinated energy drinks and sodas she was drinking. THAT is a big success.

What is the one small thing you can do? Write it in the comments below so we can steal your ideas.

Alexandra Williams, MA

One very small thing you can do is subscribe to our twice-weekly posts, just by entering your email right over there ——->

Photo credit for “To Do” –  Courtney Dirks

What to Eat Before or After a Workout

For the past 30+ years, our fitness students have asked us to advise them what to eat before and after their workouts. Our answer is very simple, which makes it easy to remember and obey follow –the closer to the ground, the better. In other words, if you can get it from a veggie garden, fruit orchard, or even a chicken coop you’re probably making a better choice than if you got it from a box at the store that lists 43 ingredients, of which you can only pronounce 15.

raspberries for a healthy lifestyleOf course, the full answer is more nuanced, and can get as complex as a physics word problem (guess what topic I avoided in high school). But make “carbohydrates and protein” your mantra. Yes, we mean it — carbs are an important and necessary fuel. For some reason, protein has gotten all the good press, yet it’s really a secondary player.

For those interested in complex answers (and complex carbohydrates), let’s chat about slow and fast release carbs. Fast release carbohydrates are foods that are quickly broken down into sugars. Slow release carbs are foods that are slowly broken down into sugars.

plums - one of our healthy lifestyle tipsMaybe you’re curious about the glycemic response, which refers to the body’s increase in blood glucose (a simple form of sugar. If you see the word “monosaccharide,” that is the type of sugar that is glucose) and insulin after you eat. The Glycemic Index (GI) is a standardized list of food categories. Using white bread as the reference food (GI of 100), foods that have a GI >85 are considered high, foods that are 60-85 are moderate, and foods that are <60 are low. Low Glycemic Index foods are slow release carbs.

Some foods listed as low (<60) on the GI:

hummus                             peaches                        apples

grapefruit                           peanuts                        pears

beans                                  oat bran bread  milk (whole or nonfat or soy)

yogurt                                 dried peas                    egg fettuccini

apricots                              bananas                       wheat kernels

cherries                              plums                           tomato soup

rice                                      bran barley

picture of white foodsFor a truly complete list of over 1,300 food listed on the Glycemic Index, you can click to the International Table of Glycemic Index and Glycemic Load Values: 2002 published by The American Journal of Clinical Nutrition. In case you don’t want to memorize the Glycemic Index list, I’ll give you a super simplified way to choose – if it’s white, you probably don’t want it (except milk). If it’s colorful, you probably do. Brightly colored children’s cereals do NOT qualify. One more way to quickly gauge – starchy = fast release; non-starchy – slow release. But I find the white/ colorful easier.

What is the BEST thing to eat pre- and post-workout? Click To Tweet

These sample pre-workout choices give you a good idea when you’re trying to decide:

orange and cottage cheese
whole-grain toast and peanut butter
nuts and apple
yogurt and granola
hard-boiled egg and wheat bagel
string cheese and pretzels
chicken breast (not a nugget) and rice

organic butterNotice how these foods are much closer to the ground than fruit-flavored or infused foods, and that the ingredients ARE the food, rather than a long list of mystery chemicals and additives. In a “silver lining” story, when my 19-year-old was diagnosed as a baby with a lot of food allergies, I had to learn to read labels and cook from scratch. In order to protect his health I ended up protecting the health of my entire family. We started eating organic, non-GMO food, and learned over time which brands we trusted to keep him safe. We were also lucky enough to have space to grow our own vegetables and fruits, plus we had access to farmers’ markets.

Organic food

.

You want to eat the right food before and after exercise, right? And I imagine you want to eat the right food the rest of the day too, yes? Use the info and resources in this post to help you choose your meal or snack. As to when to eat pre- and post-workout, it boils down (that’s an egg joke right there) to this: consume a balanced snack 2–3 hours prior to exercise and consume a carbohydrate- and protein-containing snack or meal following the session to help get the most out of your workout, enhance your glycogen stores and recover successfully from that workout (pant, pant, sweat, glisten). And if you live in the real world, and need to eat five minutes before your workout, that’s still a better plan that skipping a meal or eating C.R.A.P. (Color-enhanced, un-Recognizable, un-Appetizing, Packaged). Feel free to come up with a better acronym.

Have you subscribed yet to our twice-weekly posts? Fitness, food, travel, health, boomer life. Oh, yeah!

Alexandra Williams, MA

6

5 Trends from the Annual Fitness Convention

I recently attended the IDEA World Fitness and Nutrition Convention, which is the annual event for fitness professionals. We come to learn the latest trends in fitness programming, healthy nutrition and business practices, as well as checking out hundreds of booths in the Expo for the latest products and services.

cafe gratitude, IDEA Convention

IDEA Fitness Journal has contracted with me for the past few years to cover the convention, with a specific eye toward food and group fitness. Who would say no to that? Not I. One of the benefits of attending is that I get a first look at the upcoming trends in the industry. I also get to write about those trends. One of my articles is already posted over at IDEA, so I hope you’ll read it: Diversity and Collaboration Mark an Outstanding Event.

5 trends from the IDEA Fitness & Nutrition Convention that may affect U. #FitFluential… Click To Tweet

Five trends I thought might interest you are as follows:

Dance, dance, dance – More styles were present than I recall in the past 35 years of this convention: Stomp (stepping), Bollywood, Dancing with the Stars-inspired ballroom, military and martial arts dance fusion, South African, and even a combo dance and Step workout. People our age are rediscovering the joys of dance and I expect to see clubs and studios offering more depth to their dance programming.

Dance at IDEA World

Somewhere in the center, Louis van Amstel is leading a conga line.

Celebrity-based workouts – Probably due to social media breaking down barriers, it’s now possible to work out and even chat with some of your favorite celebrities. Louis van Amstel of DWTS, Jillian Michaels of Biggest Loser, Cassy Ho of Pop Pilates – all were there sharing info on their latest workout programs and leading classes. Look for more celebrities crossing the barrier from on-screen to in-person.

Link between nutrition and behavior – This year had a summit track inside the wider convention – the first-ever IDEA World Nutrition & Behavior Change Summit. For a full day, experts from places such as Stanford, Harvard, Yale and University of Colorado Anschutz Medical Campus came to speak about the link between food and behavior change. Though it may seem obvious in hindsight, it’s groundbreaking to see researchers, medical doctors and health coaches/ psychologists come speak to thousands of fitness professionals. I expect to see further strengthening of the ties between these groups.

nutrition at IDEA World

Fruit, cereal and yogurt parfait. Yum.

Link between food and fitness – Again, this may seem obvious, but for many years the healthy food people had their conventions and made no mention at all about the link between eating and exercise. So the fitness world went to the food people and invited them to speak and exhibit at the fitness convention. Not only are the healthy food vendors now coming to where the fitness pros are, the fitness pros themselves are now getting additional certifications in nutrition. Your instructors and trainers have more knowledge than ever about eating healthfully.

Boomers are different from older adults – At past conventions, people over 50 were sort of lumped together at lectures and workshops. Of course, the needs and goals of an active 50-year-old tend to be different than those of a frail 85-year-old. And this year, more sessions than ever delineated between the groups. My sister was one of the presenters on Boomer Fitness. We are the first generation to intentionally embrace (to a degree) exercise as a way to to stay healthy post-college. I believe that more clubs will be offering demographic-based programming, especially for the Boomer market.

Inspire at IDEA World

Boomers love to be inspired to move. In any way available.

Look for an upcoming post from my sis about the trends she spotted at the convention.

Alexandra Williams, MA

8

Top 10 Fitness Trends: Aging Actively is SOooo 2016

Top Ten Fitness Trends

And the Top 10 Fitness Trends are…

Who loves tracking fitness trends? (Besides my sis and me, though we’d love to think we start them). Are you a baby boomer fitness trendsetter or trendspotter? Perhaps you’re simply waiting to figure out what other women over 5o are doing that’s working so you know where to direct your exercise energy. Clever of you, for sure!

Time to Track Fitness Trends

It’s that time of year again when we track down workout, exercise, and fitness trends and fill you in. Why? So you can be your best, most actively aging, up-to-date you. Is that too much to ask?

Who loves spotting fitness trends? Especially for active women over 50 and baby boomers? Top 10… Click To Tweet
NACAD fitness trends talk at WAC

Thanks, I do feel welcomed. Now let’s trendset!

In prepping for a presentation on fitness trends for the North Atlantic Club Athletic Director Association’s conference held in Seattle at the Washington Athletic Club (WAC), I discovered a slew of predictions. The following promise to be of particular interest to actively aging midlife women:

Five that Jive and Keep us Alive

  1. Programs tailored to older adults.
  2. Functional fitness training — emphasis on moves and group classes that mimic or enhance activities of daily living, including balance, strength, and power.
  3. Wearable technology for many purposes — to measure physiological responses to training, track workouts, monitor caregiving of our aging parents, to name just a few examples.
  4. Experiences as a driving factor to exercise, not just working out to work out. Perhaps the biggest example is those of us who exercise in order to travel. Baby boomers are traveling like no generation before or currently. And we don’t want to sit on the bus, either! Midlife adventure travel is going up, up, up just like the airplanes carrying us to new destinations.
  5. Educational workshops for exercisers, who are looking for intellectual fulfillment as well as physical.  Have you attended a talk at your club, gym or spa? You’re a trendsetter!

Besides the fad that may become a trend of me trying to hold my abs engaged, you get five more fitness trends for 2016:

Five to Thrive

  1. Demand for educated, experienced, certified fitness professionals. (While I was surprised to see this as a trend, I suuuuuure do welcome it. Women over 50 are smart enough to demand qualified pros, not to be seduced by celebrities and social media darlings whose main qualifications are lots of followers on pinterest and revealing photos on instagram. No, I’m not covetous of those ripped abs. Well, not enough to actually do much about it. I’m busy. …….. Busy relaxing and researching trends).
  2. Healthy food choices as a renewed focus, especially looking at eating habits that enhance our brains, are more resource conscious, and serve social values. Contrast this to the past 50 years of making eating decisions based on convenience and/ or weight loss.
  3. kayaking on Whiskeytown LakeOutdoor activity. Do you see where this dovetails with the travel plans boomers have?
  4. Brain boosting movement. As we watch our parents suffer from memory loss, cognitive decline, and dementia, a whole heckuvalot of us baby boomers are saying “nuh uh” to that. Given the advances in medical technology (MRIs, brain scans) and neuroplasticity, we can now train the brain while bolstering the body. Who doesn’t love a twofer?
  5. Spa visits. This trend was another surprise for me given the recent recession. Apparently we are spending billions on destination resorts, day spas, walk in treatments, wellness retreats and the like. Much as personal training shifted from a luxury for the wealthy to a mainstream “need” for the middle class, spa treatments are undergoing a similar reappraisal. Again, baby boomers are leading the way as we redefine body work as a health and wellness enhancer, not just a pampered relaxation moment.
2 of these top 10 fitness trends surprised us. Click To Tweet
Fitness trends presentation for WAC

What my talk for WAC covers: Yak, yak, yak, hope they ask me back!

If you did your brain boosting exercises, which you monitored on your wearable technology outdoors at a resort after a healthy meal, then you’d see that the above 5 + 5 trends get us to the promised 10. Ta dum! Over and out — to move and look for more trends.

If you wonder which prior years’ trend predictions came true or fizzled, go here: Want to Know Top Insider Fitness Trends and Quotes?

and here: 5 Healthy Food Trends

and also here: Exercise Trends for the Over 50 Crowd

Heck, why not be the most informed trendtracker EVAH and also go here: I’m Spa-tacus and Other Spa Industry Trends

ACTION: Subscribe to get more, be more, live more. Need we say more? Enter your email and name in any of the boxes.

Kymberly Williams-Evans, MA

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7

Are You Safe Exercising in the Heat? Stay Hydrated, but How?

Kymberly's water bottle Stay hydratedStay Hydrated When You Exercise in Heat

Are midlife exercisers safe to exercise in the heat? Is it enough to simply stay hydrated? What are the dangers (and solutions) for active boomers who face high temperatures and humidity? Are you thinking yet of the Poindexter song, “Hot, Hot, Hot?”

Summer is here. We can all go outside and run (or walk, in our case). In the heat. And possibly where the humidity is high enough to make your body look like it’s crying. But wait, we’re not saying avoid outdoor exercise. Say nay to that. We want to encourage you to go outside and be active. Of course we always support going inside to group fitness classes, especially when the room has AC! But stay hydrated.

Are midlife exercisers safe to exercise in the heat? Click To Tweet
Mud Run water duct with Alexandra

Take your water bottle everywhere. Over hill, under dale, through sewer drains

Often we’ll put sunblock on, then a hat and head outside (Head. Hat. Get it?), but leave behind a water bottle because we won’t be gone long, or it’s a hassle to carry, or or or.  Be well-prepared especially if you aren’t well-hydrated. We won’t lecture you (but we’d like to) if you don’t take along your water bottle, but we WILL share some definitions and information. Then you can know when you’re in harm’s way or safe to beat the heat. 

Euhydration – normal hydration. Your body is taking in the same amount of fluid as it’s expending. In a hot environment, that’s about 3500 milliliters (compared to 2500 on a normal day).

Hypohydration – a reduction of body water as the body progresses from a euhydrated to a dehydrated state.

Dehydration – when water losses due to sweat are not offset by water intake. Read Water: Chilled, Stirred or Straight from the Pool Post-Exercise? if you wonder whether to drink cold or tepid water:

Hyponatremia – abnormally low plasma sodium concentrations. When more fluids are consumed than are lost, excess water accumulates relative to sodium. Danger, danger.

When exercising in heat, is it better to drink a lot at once, or go w/ lots of sips spread over… Click To Tweet

Exertional Heat Exhaustion – the body’s heat production exceeds its ability to dissipate heat, and core temperature rises to >104°. Symptoms can include excessive sweating, nausea, dizziness, and headache.

Exertional Heatstroke – more severe than heat exhaustion. In addition to the above symptoms, heatstroke sufferers can also experience a gradual impairment of consciousness, difficulty concentrating, sweat-soaked, pale skin (these symptoms are different from classic heatstroke), and even death.

Hiking makes you sweaty so stay hydrated

Sweaty shirt competition. We both win.

Hot Tips to Stay Cool

* Rather than taking sips of water over the course of your outdoor exercise, drink a larger volume all at once. You’ll stay in euhydration longer.

* If you exercise longer than 90 minutes, rehydrate with water that has electrolytes added (primarily sodium and potassium, though some sodium is reabsorbed by the sweat glands – the body sure is amazing, eh)?

* Drink water before, during AND after exercise – yes, all three.

* Before you go out, eat a small salted snack such as pretzels. As “opposite day” as that sounds, a salted snack will stimulate thirst, plus the sodium helps you retain waterWater - stay hydrated.

As to whether it’s better to drink cold or room temperature water, the research clearly indicates that … it doesn’t really matter. The temperature that’s most effective is … the one that will induce you to drink more water.

If you find water boring, that’s no excuse to go buy sugar-laden drinks or skip the water bottle. Simple throw in a sprig of mint or rosemary, or a wedge or orange, lemon or lime, and off you go. Up hill. Down dale.

ACTION: Drink up biweekly solutions for aging actively and exercising effectively and safely when you SUBSCRIBE.  Enter your email in any of the subscription boxes floating about.

by Alexandra Williams, MA and Kymberly Williams-Evans, MA

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7 Healthy Lifestyle Tips: How Can You Create Better Habits?

Healthy Lifestyle tips get you on top of the world

Feel on top of the world when you embody a healthy lifestyle

“I want to change my life. I need to change my life.” If this is you, wondering how to create a healthy lifestyle, then feast on these healthy lifestyle tips proven to help you get more fit.

Making lasting life style changes, especially in the context of fitness and weight loss, takes dedication — but it’s doable. Most people know to exercise regularly, eat well, and reduce stress in order to make a change for the better. But somewhere between knowing what to do and actually doing it, we fall into the “Abyss of Inertia.” Why is that? And what can we do to move from stuck to started?

Go From 1-10 with 7 Healthy Lifestyle Tips

It’s easy to be at level 1 (I’d like to lose 50 pounds) and wish to be at level 10 (I lost 50 pounds), yet it’s extremely challenging to get from 1 to 10 unless you have the steps in between mapped out. You know where you are and where you want to be, but don’t know how to get there.

Fortunately, we know and we’re going to share! That’s what 35 years each as certified fitness pros and Alexandra’s advanced degree in Counseling allow us to claim.

To make lifestyle changes, choose Simple, Specific, Sustainable Steps that will lead to Success-… Click To Tweet

Simple, Small, Sustainable, Specific Steps Spell Success – Yes to the S!

To make lifestyle changes, both big and small, make a 1-10 numbered list. One = where you are now; ten = what your new, improved, fit life will look like. Where do you want to be?, aka — your goal. List the steps it will take to get to this goal. Choose Simple, Specific, Sustainable Steps that will lead to Success. It’s all about the letter S!

A typical example of an overwhelming goal : I want to lead a healthier lifestyle. This statement is rather vague, making it hard to know if/ when you’re successful. A better starting point might be: I want to eat more berries and veggies, select food and companies I can trust to nourish me well, and move at least 150 minutes each week. From there you plug in small changes that you will actually do. Instead of thinking in grand scale (though we wouldn’t mind living in grand scale in Highclere Castle, where Downton Abbey is filmed), think of the least you can do. Multiple easy choices go further than grand, sweeping plans that come to nought. Unless you’re the broom in Beauty and the Beast.

Asking yourself what is the LEAST you can do to improve your fitness level, and your chances for… Click To Tweet

SAMPLE Plan to Instill Healthier Lifestyle Habits

  1. Before you eat something that may hinder reaching your goal, write down the food. Seeing “four scoops of tuna salad” written down may help you decide to just take two scoops, or even just one.
  2. Shop at a farmer’s market, co-op, or the perimeter of grocery stores (any place where healthy food dominates the choices).
  3. Healthy Lifestyle Habits and Hampton Creek

    Photo and tagline courtesy of Hampton Creek

    Buy plant-based foods, particularly from sources you research and trust. For example, learn what you can about Hampton Creek, a major manufacturer of sustainable foods that are made from plant ingredients. Serve your social sense and healthy self all in one go! And yes, Hampton Creek is sponsoring this post as they actually care about creating sustainable food, as do we. Disclosure Done, Bam!

  4. Add 1,000 steps a day to your movement.
  5. Serve dinner on smaller than standard plates, then put all the extra food into the fridge so it’s not just sitting out where you’ll be tempted to mindlessly eat seconds.
  6. Do 5 push-ups, from knees or toes, and 10 squats.
  7. Reward your achievements by writing down the extra energy you have, or getting a massage, or calling a supportive friend. Choose any reward that is positive (not junk food) and acknowledges your hard work.

Walk 1000 steps Kymberly and LIberty2 Bonus Steps to Super Support Improved Health Habits

  1. Read our post: How Do I Get Healthy Habits to Stick
  2. Be motivated beyond belief and also read Which is the Best Workout so you will be more liable to achieve those 150 cardio minutes.

You’ve probably figured out that thousands of options exist that would fit into your seven steps. Mix and match according to your goals. And of course, making a change is really way more than seven steps, though picking a manageable number will get you moving forward. The sample plan above has nothing earth-shattering or magical, which is good. It means you don’t need to wait for the earth to move or a magic wand to sparkle. You just need to make small decisions repeatedly until they become a habit and you realize three months have passed, and you are now eating more healthfully and have dropped the 20 pounds.

Won’t it be great to shift from “I need to change my life?” to “I know how to change my life for the better and I did it!”

ACTION: To get more support for positive, active aging SUBSCRIBE.  Have us come your way twice a week to help you sustain your healthy habits. Enter your email in the box below.

Photos taken by Alexandra Williams except the first one and as noted.

Alexandra Williams, MA and Kymberly Williams-Evans, MA

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Carmel-by-the-Sea Might Be Cooler than the Beach Town Where I Grew Up

I went back home this past weekend to a town I’d never actually visited. In other words, I went to a place that took me back to my childhood. It so happens that Carmel-by-the-Sea is similar to my hometown of Hermosa Beach, which means I felt right at home and nostalgic, as well as being transported back in time.

Carmel-by-the-SeaBoth are beach towns with lots of morning fog. Both are about 1-square mile big. Both are full of poets, painters, actors, writers and photographers.

plein air show in Carmel

A plein air painting juried exhibit in Carmel.

Carmel was incorporated in 1916; Hermosa in 1907. Both attract surfers, though the water is definitely colder in Carmel. And both have small cottages that were built generations ago sitting next to award winning, “to the lot’s edge” architectural wonders on every street. Don’t ask the prices unless you aren’t daunted by California real estate.

homes in Carmel

Old and New Carmel homes

As part of a bloggers’ weekend, I drove up to Carmel with the simple expectation that I would have a good time. Since so many of you are similar to me in that we like history and the personal touch, I’ll share some of the things I did and discovered that I think YOU might also enjoy.

Hofsas House
A gutsy, go-getter woman founded the hotel where we stayed – Donna Hofsas. In 1947 she lived in the cottage where I stayed while adding more rooms over the years. In a town that only allows two-story buildings, she talked the city planners into letting her build a 4-story hotel. How’s that for moxie? Then she commissioned the same female painter who did the fresco at Coit Tower, Maxine Albro, to paint several murals and other works at the hotel.

Hofsas House Carmel

The living room in Donna Hofsas’ original cottage.

Donna’s granddaughter now runs the bright pink Hofsas House  (as well as being on the city council), so ask her for the hotel’s secrets when you stay there. Hofsas House is on San Carlos Street between 3rd and 4th Avenue (see below to discover why I’m not giving you a numbered address).

bed in Hofsas House cottage

My cozy bed nook in the original Hofsas House Cottage.

On the details side, Carmel is more affordable than I expected. Even in high season, room rates range from about $150 – $275, with no stupid ***@** resort fee snuck in. Wifi, breakfast and parking are free.

Town Quirks
Did you know it’s illegal to wear heels higher than 2 inches in Carmel? You won’t get a ticket: the law was created in the 1920s to protect the city from lawsuits from people who tripped on the sidewalks. Great excuse to put on sensible shoes, eh?

Carmel shoe shop

These definitely count as sensible shoes. I should have gotten them.

The town has no street light or addresses. Walk around and you’ll notice that homes all have names. Keep in mind that the town was founded by creative types. They wanted a forested, European feel to the town, so bourgeois things such as number plates were verboten. Everyone has to go to the post office to collect mail. Certainly means all 3,700 inhabitants get to know each other.

home in Carmel

This is the “address” system in Carmel: all names; no numbers

For now, you can still have fires in certain locales on the beach too. This was exciting for me to hear, as we used to dig sand pits and have fires on the beach in Hermosa in the 60s. They were banned by the time I hit middle school.
No big box inns or stores are in Carmel either. It’s mom and pop all the way. Actually, the town is so friendly, even your dogs are welcome. Even in the inns, restaurants, wine-tasting rooms and shops, where you’ll spot water dishes and treats everywhere. Annnnnd, free parking.

dogs at the beach, Carmel

Dogs are welcome and encouraged in Carmel

Shopping, Hiking and Dining
Compliments of the Hofsas House, I received four Wine Walk Tasting tickets, each good for a wine flight at any of the 14 wine tasting rooms in town. Yup, I left Santa Barbara County’s wine country and landed in Monterey County’s. I also discovered two designer consignment shops, an Alice in Wonderland shop, a chocolate shop, and enough bakeries to keep my bread-baking, carb-loving self happy.

designer sunglasses in Carmel

I wanted these designer sunglasses from Foxy Couture soooooo badly

Alice in Wonderland store, Carmel

White Rabbit Store, where I bought a load of Christmas gifts. I was in this play as a child. And my late older sister played the White Rabbit. Very nostalgic store for me.

For lunch or a snack, I recommend Carmel Belle on San Carlos Street between Ocean and 7th (get the ginger apricot scone, stat!), or the Cheese Shop on Ocean and Junipero.

Carmel Belle, Carmel

Get the apricot ginger scone. And wine to go with it, of course.

For dinner, a friend and I went to Beach House Restaurant at Lover’s Point in Pacific Grove (an 8-minute drive). It’s right on the beach, and our service and food were excellent. Plenty of options for vegetarians, too. FYI, the portions are huge, huger, hugest, so come hungry.

Pacific Grove

The view of some lovers from our seats at Beach House Restaurant at Lover’s Point

mud pie at Beach House Restaurant, Pacific Grove

I only ate half of this mud pie – the half above the plate.

Hiking is my meditation, so I walked along the beach, around town on the residential streets, Point Lobos, Big Sur, and about 20 different pull-out stops along Highway 1 as I drove south. On my next visit I might take one of the History Walks, though I could also be persuaded to do the art walks or food tours. I also want to hike along the Mission Trail Preserve. For those of you into birds, one of the secrets I learned from Carrie (co-owner of Hofsas House) is that the Carmel River is the place to be.

Final piece of good news that you will never think about in advance, but makes a big difference – Carmel-by-the-Sea is a safe place for women to walk alone, day and night. I went walking early in the morning, and felt at ease and quite peaceful. Even though I had my iPhone and Canon out (major tourist alerts), the locals out running and dog-walking all said hello. I truly had to resist the urge to say, “I grew up in a town that used to be just like this. Can we please chat about the good ol’ days?”

I want to go back soon. Preferably on a romantic getaway, but another girls’ getaway would work too.

by Alexandra Williams, MA

Photo credits: Alexandra Williams – Canon and iPhone

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