What’s your No. 1 goal for fitness and healthy eating? If you’re like most people, it might be to lose weight.  Or, more specifically, to lose fat. It’s possible after 50, for sure. Still, our metabolisms slow down as we get older, even as it becomes more important than ever to keep a healthy weight and minimize the risk of high blood pressure, type 2 diabetes and other health problems. Call us today about exercise. And follow these expert tips for slimming down at any age. No. 1: Lift weights or practice some form of resistance training Humans lose muscle mass with age. It’s a simple fact. But we need muscle to maintain our metabolism, bone health, independence, and protections against falling. Strength training includes weightlifting and working out with resistance bands or your body weight. No. 2: Focus on fat loss, not weight loss Too many times we get frustrated by focusing solely on the scale. But there’s more to maintaining a healthy weight and lifestyle. It’s better to focus on body fat, not just weight, which can be a deceptive indicator. No. 3: Watch What You Drink Stop drinking sodas, even “diet” sodas. Consume plenty of water throughout the day. Tea and coffee are OK. But if you drink alcohol, do so in moderation only. No. 4: Eat enough protein Protein is the building block of muscle. Mature adults need more of it than younger people, so be sure to get plenty of fish, soy, eggs, lean meat, legumes, proper plants, etc. No. 5: Move Your Body It’s no secret: Burn more calories than you consume. That means moving your body – and the World Health Organization recommends at least 250 minutes a week, broken up into as many pieces as you like. No. 6: Take It Easy Stress releases cortisol, which contributes to all kinds of trouble, including weight gain. Meditate. Breathe. Read a book instead of staring at an electronic screen. No. 7: That Includes Sleeping Research proves that people who consistently get a good night’s sleep are less likely to gain weight. If something’s keeping you up at night, ask yourself and your partner – and maybe your doctor – what might be contributing to it. New medicine, worries, a change in hormones? No. 8: Pay Attention Plan meals. Keep healthy snacks, like nuts and fruit, handy so you’re not tempted by candy or other junk. At mealtime, don’t stuff yourself; eat until  you’re mostly satisfied. No. 9: Prepare Your Own Meals Get plenty of vegetables, fruits and whole grains. Be mindful of what you’re preparing, and remember at-home meals are generally healthier than what we find at restaurants. No. 10: Hire A Personal Trainer You’ll get better results when you work out at least once a week with a trainer. Virtual is fine. Small groups are fine. You’re looking for that expertise and accountability. Call us! Let’s get you to a healthy lifestyle and the right weight range for you. Sources: WebMD, AARP, Healthline

Colon Cancer Risk Can Be Affected by Exercise, Diet

The recent death of “Black Panther” star Chadwick Boseman has put colon cancer back in the news.

The actor was just 42. But the disease is most common after age 50, according to the American Society of Clinical Oncology (ASCO). And the risk of colorectal cancer increases with age. Older adults with it face unique challenges.

The ASCO says other factors include:

• Gender, with men having a slightly higher risk

• Family history

• Polyps

• Race, with black people having the highest rates of “sporadic, or non-hereditary, colorectal cancer in the United States” 

Lifestyle factors are also important in lowering risk.

No. 1: People who don’t exercise and sit a lot, along with people who are overweight, have a higher risk.

Eating red meat and processed meat raises our risk.

So does smoking, of course.

The oncology organization says taking aspirin might lower a person’s risk. It also says that eating plenty of fruits and vegetables, limiting red meat, and taking calcium and vitamin D supplements help.

The ASCO urges black people to begin screenings at age 45 and others at age 50. Various methods of early detection exist, including colonoscopies and testing stool samples.

Talk with your doctor about your risk and screening options.

Healthy Recipe, Mediterranean Bulgur Bowl

This is similar to the dish at Zoe’s Kitchen, a growing chain of fast-casual Greek-inspired restaurants. It takes 30 minutes and makes four servings. You can use quinoa instead of bulgur. And you can make an Italian version with mozzarella, pesto, tomatoes, spinach and basil. From Taste of Home.

Ingredients

• 1 cup bulgur

• 1/2 teaspoon ground cumin

• 1/4 teaspoon salt

• 2 cups water

• 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained

• 6 ounces fresh baby spinach (about 8 cups)

• 2 cups cherry tomatoes, halved

• 1 small red onion, halved and thinly sliced

• 1/2 cup crumbled feta cheese

• 1/4 cup hummus

• 2 tablespoons chopped fresh mint

• 2 tablespoons lemon juice

Directions

• In a 6-qt. stockpot, combine the first 4 ingredients; bring to a boil. Reduce heat; simmer, covered, until tender, 10-12 minutes. Stir in garbanzo beans; heat through.

• Remove from heat; stir in spinach. Let stand, covered, until spinach is wilted, about 5 minutes. Stir in remaining ingredients. Serve warm, or refrigerate and serve cold.

Health Tip: With the spinach, tomatoes and feta cheese, this dish supplies all the vitamin A you need in a day.

Nutrition Facts

2 cups: 311 calories, 7g fat (2g saturated fat), 8mg cholesterol, 521mg sodium, 52g carbohydrate (6g sugars, 12g fiber), 14g protein.