Younger Next Year

A great book for the new year!

LEARN ABOUT:
  • Three primary components to staying young:  Exercise, Good Nutrition, Social Commitment.
  • How to make your long life a quality life.  Reduce risk of illness and injury up to 70% with positive lifestyle changes.
  • Why your body craves the daily chemistry of exercise!  Make it a priority.  Create a routine.  Find a friend.  Strain and sweat.  Build up the heart, capillaries, muscles, tendons, bones, joints, coordination, flexibility, balance, etc.
  • Why you need to challenge your body to make improvements, and the master chemicals (cytokines) that trigger growth through exercise but can get out of balance from loneliness, boredom, apathy, and worry.
  • Cholesterol, foam cells, and plaque, and how to minimize them.  Learn how consistent aerobic training builds vast new networks of capillaries to burn more fat as fuel in your muscles and increases metabolism.
  • Strenuous exercise as a powerful tool in preventing or slowing cognitive decline.  Brain scans of people who exercise show increases in brain volume and function, focus, memory, and processing. 
  • How “aerobics exercise saves your life and strength training makes it worth living!”
  • Realize that it’s not about struggling; it’s about doing something every day, whatever you can manage.

Maybe you can read it while you’re on the stationary bike or treadmill – haha! I’d love to hear your thoughts and questions….

Tofu Lentil Balls

An amazing meatball replacement, packed with flavor and nutrients. Makes a large batch so you can freeze some for later.
  • 1.5 cups dried lentils
  • 2 cakes extra firm tofu
  • 2 tsp garlic powder
  • 2 tsp oregano
  • 1 tsp basil
  • 1/2 tsp pepper
  • 1/2 tsp crushed red pepper
  • 1.5 tsp salt
  • 1/4 cup soy sauce
  • 8 oz tomato sauce
  • 6 oz tomato paste
  • 1/4 cup nutritional yeast
  • 1 cup (barley) flour

Soak lentils in cold water at least 15 minutes. Drain, rinse, then cover with 1″ of water in pot. Boil, then simmer 20 minutes. Meanwhile, press 2 tofu cakes under a heavy weight for at least 10 minutes. When lentils are done, strain excess liquid.

Drain water from tofu and mash with lentils until mixed. Add all the other ingredients and mix well. Preheat oven to 400. Scoop into balls and set on oiled sheets. Bake for 30 minutes. Freeze leftovers in a thick plastic bag.

Monthly Wrap-up November 2022

Fish Tacos for a delicious, healthy dinner! Just eat slowly if you have them with friends (haha)….
CREATE	13-Nov	Best Fish Tacos
		
MOVE	18-Nov	Eating with Others Makes You Eat More!
		
SING	2-Nov	Booking Solo Gigs!

Eating with Others Makes You Eat More!

Researchers set up a series of lunches where the people who were invited were asked to eat alone first, then placed in groups on subsequent visits.

When people ate alone, some ate very little and others ate quite a lot.  When eating in groups, those same people did the opposite – light eaters ate more and heavy eaters ate less.  Large groups create their own norms, so if everyone else is having a second plate, you probably will too.  But if you were going to eat a third plate and most people stopped after two, then you probably will as well.

What does this mean?  If you’re trying to control your weight, sit with the slow eaters or the light eaters.  They will help you pace yourself and resist the temptation to gorge. Eat slowly and savor your meal and the company!

  • Excerpted from Mindless Eating, by Brian Wansink, Ph.D., an insightful and entertaining book on the psychology of eating

Best Fish Tacos

Spray a large piece of foil with cooking oil. Place tilapia or other white fish on one side. Sprinkle with lime juice, salt and pepper. Spray again. Fold foil over fish, crimping tightly around edges. Grill 8 minutes per side. Then just assemble your tacos using the condiments below. A perfect meal at your fingertips!

  • taco shells
  • lettuce

Monthly Wrap-up October 2022

Keep on moving, dancing, laughing, and eating well with these videos.
CREATE	7-Oct	Creamy Cilantro Sauce
		
MOVE	20-Oct	Movement is Critical
		
SING	2-Oct	I'm Hot, recorded live
	5-Oct	Momentum 30min Set at Sanctuary

Movement is Critical

Two quick videos that discuss why being active (and building muscle) is more critical as we age.

Creamy Cilantro Sauce

A low-fat and super creamy dressing!
  • 1 cup nonfat cottage cheese
  • 2 cups fresh cilantro
  • 1 garlic clove
  • 1 jalapeno pepper, stemmed and seeded
  • 1 Tbsp honey
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 lime, juiced
  • 1/4 c olive oil

Place all in blender and run until smooth and creamy, scraping sides often. For thinner consistency, just add a little bit of water. Video shows an option to make Cilantro Slaw by adding dressing to chopped vegetables (carrots, cabbage, and broccoli).

Momentum’s 30 Minute Dance Set

at Sanctuary in Maynard, MA October 2022

I’m Hot

From my CD entitled “No, Really!” Recorded live September 2022.