Health and Wellness
Health and wellness matter—especially as we grow older. Staying active, connected, and informed helps us care for ourselves and maintain independence. They say to grow old gracefully, but we believe in aging strong. Let’s embrace each year with purpose and vitality, becoming the best version of ourselves. This page shares general information gathered from online sources. For personal medical advice, please consult a physician.
🕺 Move Your Body—Stay Strong, Stay Social 💃🏻
Welcome to our Move Your Body class! This engaging and supportive program is designed specifically for seniors, promoting physical activity and overall wellness. Join us to enhance your flexibility, strength and balance while having fun in a friendly environment. Let's move our bodies together and enjoy the journey to better health. Before beginning any new exercise program, please consult with your physician—especially if you have any existing health conditions, concerns, or are taking medication.
Live & Home-based classes you can enjoy!
Walk Aerobics, M-W-F @ 9am, Clubhouse Community Center
This 10-minute indoor walking workout will help improve your cardiovascular health by getting your heart rate up and increasing strength with exercises that work your legs, glutes, core and upper body. Perfect for seniors and beginner exercisers. This workout is about 1200 steps, more or less depending on your pace.
Chair Strength, M-W-F @ 9am, Clubhouse Community Center
Get ready to move and groove with this exciting 15-minute exercise video designed just for older adults! You'll kick things off with a fun warm-up, followed by invigorating strength, flexibility, and balance exercises, all wrapped up with a refreshing cool down. Let's get active enjoy every minute together!
Improve Bone Density
Bones are the incredible framework of our bodies, allowing us to stand, walk, move gracefully. They are essential for muscle attachment and enable various movements. Lifting weights can increase bone mineral density, particularly in the lumbar spine and femur. It's never too late to strengthen your—maintain their health with a vibrant diet and regular exercise!
Food for Thought:
Vegetables: broccoli, cauliflower, spinach, carrots, asparagus, zucchini, sweet potatoes, etc.
Fruits: apples, oranges, berries, grapes, cherries, grapefruit, etc.
Proteins: chicken, fish, beef, tofu, eggs, etc.
Healthy fat sources: egg yolks, avocados, nuts, seeds, olive oil, unsweetened yogurt, etc.
Complex carb sources: beans, quinoa, sweet potatoes, butternut squash, brown rice, etc.
Unsweetened beverages: water, sparkling water, unsweetened coffee, and tea
Healthy Living Dinner:
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Embrace healthy living – it’s a unique journey for everyone! Engaging in exercises can empower us to enjoy a more independent as we age. Plus, making vibrant, healthier food choices can reduce our need for medications. Let’s celebrate our health together!
📢 Savor the Facts
🍬 Sweet Truths:
Did you know the American Heart Association recommends that men stick to about 9 teaspoons of added sugar per day (that’s around 150 calories), and women aim for 6 teaspoons (about 100 calories)?
Just one 12 oz can of soda packs about 8 teaspoons of added sugar. Back in 2008, the average person was consuming nearly 18 teaspoons of sugar a day—that’s around 60 pounds of sugar per year!
Too much added sugar isn’t just about sweet cravings—it’s linked to a range of serious health issues. From obesity and heart disease to type 2 diabetes and non-alcoholic fatty liver disease (NAFLD), excess sugar can take a real toll. It’s also been connected to cognitive decline and even certain types of cancer
Just some examples:
1 slice of white bread 1/3 tsp
1 cup milk 3 tsp
2 tbsp ketchup 1 1/2 tsp
1 full size Hershey chocolate bar 6 tsp
Gut Health & Immunity—A Powerful Connection
🍶 Curious About Fermented Foods?
Did you know your gut is home to nearly 70% of your immune system? It’s true—your digestive system plays a major role in keeping your body strong and resilient. Researchers are uncovering exciting links between gut health and conditions that were once only treated with medication.
Adding fermented foods like yogurt, sauerkraut, or kefir to your diet may offer real benefits for your immune system and overall wellness. Everyone’s body is different, so it’s always a good idea to explore what works for you—and consult a physician if you have any health concerns.
Many believe that processed foods may disrupt the delicate balance of our gut microbiome—potentially affecting everything from weight and mood to joint pain, brain fog, and other chronic health concerns. While convenient, these foods often lack the fiber and nutrients our bodies need to thrive.
If you’d like to learn how to make your own yogurt, milk kefir, water kefir, kombucha, kimchi, honey garlic, and other delicious, fermented goodies, reach out to Shari Gearhart at 903-423-5565. She’s happy to share tips, recipes, and know-how to get you started!
🔍 A Note on Fermented Foods
Fermented foods can offer a range of health benefits—from supporting digestion and immunity to potentially helping with weight, mood, and more. But everybody is different, so it’s important to do your own research and explore what works best for you. As always, we recommend speaking with your physician before adding fermented foods to your diet—especially if you have any health concerns or medical conditions.
🥄 Chia Seed Pudding (½ Cup Serving)
Ingredients:
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2 cups homemade milk kefir
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8 tablespoons chia seeds
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4 tablespoons maple syrup
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1 teaspoon vanilla
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½ teaspoon cinnamon
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Instructions:
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In a bowl or jar, stir all ingredients together until well combined.
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Let sit for 5 minutes, then stir again to prevent clumping.
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Cover and refrigerate for at least 8 hours.
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Scoop, serve, and enjoy!
This creamy, probiotic-rich pudding is a delicious way to support gut health and start your day with a little extra goodness.
