Issue link: http://viewer.e-digitaledition.com/i/66336
CONNECT // 13 senior + health Healthy Substitutions Stuck in a rut? Shake up your routine with super swaps to improve your overall health. Did You Know? Regular physical activity is good for your brain. Research has shown people who engage in brisk walking, for example, can make decisions more easily than their inactive counterparts. Family Recipe Makeover The recipe may have been handed down for generations, but simple tweaks can help you make it your own. Try these healthful substitutions to create a new classic. BETTER BAKED GOODS Choose heart-healthy canola oil and halve the amount. Make up the difference with unsweetened applesauce or mashed bananas. Leave out half to one-third of the sugar, boosting sweetness with vanilla extract or spices, such as allspice, cinnamon or nutmeg. Use half the amount of salt in recipes without yeast. UNDERCOVER ANGELS Exchange whole-wheat for regular pasta to reduce calories and triple the fiber per serving. Swap fat-free for whole milk or half and half for heavy cream to reduce calories and saturated fat. Trade your mayonnaise for varieties made with canola or olive oil to cut calories in half and eliminate saturated fat and cholesterol. 1. Fiber up to help your colon work more effectively, lower your cholesterol level, and reduce your risk of cancer, heart disease and Type 2 diabetes. For people age 50 and older, women should consume at least 21 grams and men 30 grams of fiber per day. To improve fiber intake, swap: • one slice whole-grain toast for two slices white toast • fruit for fruit juice three days a week • low-fat popcorn for potato chips or crackers 2. Get moving to boost your metabolism, increase bone and muscle strength, and reduce risk for falls. To get your 30 minutes of daily physical activity: • Adopt a dog who requires daily walks. • Break up your workout into three 10-minute sessions. • Exercise with a buddy. Join a walking group. • Mix it up with dancing, fishing, gardening or swimming in addition to walking. 3. Rev up metabolism with a new routine. To offset the senior slow down: • Eat breakfast within one hour of rising. • Find ways to add activity to your day, such as getting up to change the channel, swinging arms while walking or moving around while talking on the phone. • Maintain a regular sleep schedule, sleeping at least eight hours and taking naps if you need them. Interested in connecting with other area seniors? Check out the Cartersville-Bartow Senior Aquatic Center. Or call MedLine at 800.242.5662 to join h2u at Redmond Regional Medical Center.