Monthly Wrap-up April 2022

The Mattress Song! First outdoor concert of the year, plus a fitness quiz and some tasty pudding!
CREATE	8-Apr	Avocado Chocolate Pudding
		
MOVE	21-Apr	How Old Are You Inside?
		
SING	18-Apr	The Mattress Song
	24-Apr	Earth Day 2022 pics and video

How Old Are You Inside?

3 Good Reasons Why Regular Vigorous Activity Keeps You Young

Exercise reduces:

  1. Gene Instability – DNA loses its ability to repair itself over time.  Rogue bits of DNA (transposons) jump out of sequence and move elsewhere, potentially causing chaos in the genetic makeup of tissues.  This increases with age but can be slowed with exercise.
  2. Autophagy Breakdown – instead of damaged cells being recycled, the damaged cells clump together and form plaques and tangles.  These contribute to Alzheimer’s and other problems.
  3. Mitochondrial DNA Dysfunction – a major driver of aging and age-related disease because these are responsible for the biochemical processes of respiration and energy production.  Mitochondria die off regularly and new mitochondria are only created in muscles that are used.  The harder you exercise, the more mitochondria you build to help your body create usable energy. 
Want to check how you’re doing?  Get your “fitness” age at
www.worldfitnesslevel.org

Avocado Chocolate Pudding

Vegan and Sugar Free

  • 1.5 cups pitted dates
  • boiling water
  • 2 avocados
  • 1/4 cup cocoa powder
  • 1/4 cup maple syrup
  • 1/8 tsp cinnamon

Tear dates, place in glass container and top with boiling water. Cover and let sit 20 minutes. Scoop flesh from avocados and place in blender with remaining ingredients. Add dates and water. Process on high, scraping sides often, until smooth and creamy. A healthy treat!

Monthly Wrap-up March 2022

Free music and silly poems, plus diverse recipes – enjoy!!!
CREATE	8-Mar	Fennel Slaw
	19-Mar	Roasted Squash Seeds
	26-Mar	Curried Squash Cubes
		
MOVE	1-Mar	Dr. Seuss Exercise Poem
	9-Mar	Stretch with Strap
	30-Mar	Athletic Yoga promo
		
SING	10-Mar	Hey Seniors - Free Music!

Curried Squash Cubes

  • 1 medium squash (save the seeds to roast- see my post!)
  • 1 Tbsp oil
  • 1 tsp coriander
  • 1/2 tsp garlic powder
  • 1 tsp salt
  • 1 tsp chili powder
  • 2 tsp cumin

Preheat oven to 400F. Peel and cut squash. Mix spices with oil in small bowl. Blend well with squash, adding a sprinkling of water if needed to get it to spread evenly. Spread on a baking sheet. Bake 15 minutes, toss, and bake another 15 minutes or until desired tenderness. Great as a side dish, or as hors d’oeuvres served with toothpicks.

Roasted Squash Seeds

Eat plain or use as topping

  • Seeds from 1 squash or pumpkin (approx 1 cup)
  • 2 tsp oil
  • 1 tsp salt
  • 1/2 tsp chili powder

Rinse seeds and set to dry on a lint-free towel about 24 hours. When dry, heat oven to 375F. Mix seeds with oil and spices. Spread out on baking sheet. Bake about 8 minutes (seeds may make popping sounds). Let cool. Store in an airtight container.

Hey Seniors – Free Music!

Download or stream my brother Dennis’ latest CD featuring all the songs you know and love!

https://denniswinge.bandcamp.com/album/young-at-heart-senior-center-live-performance

Fennel Slaw

A Complete Meal in a Bowl

  • 1/2 c barley
  • 1/2 c dark or brown rice
  • 1 bunch fennel (anise)
  • 1/2 head cabbage (green or red)
  • 2 apples
  • 1 bunch kale
  • 28-30 oz beans of your choice
  • 1/2 c sunflower oil
  • 1/4 c sesame oil
  • 1/2 c rice vinegar
  • 1/4 c red wine vinegar
  • 1/4 c soy or tamari sauce
  • 1/4 c mirin
  • 2 T agave syrup or honey
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 tsp oregano

Put barley and rice together in a pot with 2 cups water. Boil, then simmer, covered, 40 minutes, checking water level. Allow to cool while preparing salad and dressing. Shred fennel, cabbage and apples. Tear kale into small pieces. Rinse, drain, and add beans. Whisk all remaining ingredients for dressing. Fluff rice mixture and add. Toss with dressing and serve. Note: if only eating a portion, save salad separately from rice, beans and dressing. Mix for individual servings.

Exercise Poem for Dr. Seuss Day

What would your trainer say?

Monthly Wrap-up February 2022

Target heart rate, hearty recipes, new soaps, and the promise of springtime gigs!
CREATE	1-Feb	Roasted Vegetable Soup
	3-Feb	New Soaps: Oat & Honey Scrub, Citrus Blossom
	12-Feb	Sweet Potato Hash
		
MOVE	1-Feb	Seniors' Chair Workout
	16-Feb	Am I in the Zone?
		
SING	21-Feb	Earth Day Concert announcement