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As you age, not only is it important to keep your heart healthy. You also need to make sure you are building adequate muscle mass by incorporating strength training into your exercise routine. Below are some exercises to strengthen your knees, glutes and biceps. Good luck!

Knee extensions. This exercise helps reduce the risk of falls by strengthening the knees and can be done with or without weights. To do the exercise, sit in a chair with your back straight and knees bent. Then, slowly extend your right leg out in front of you and hold for a few seconds before lowering it. Repeat with the left leg. Ten repetitions are recommended.

Squats. This exercise helps strengthen the glutes, making sitting down and getting up easier. To complete this exercise, stand with your feet hip-width apart in front of a chair with your back to the chair and your arms crossed over your chest. Then, slowly push your hips back and bend your knees to lower yourself into the chair. As soon as your rear touches the seat, push yourself to return to the standing position.

Bicep curl. This exercise helps strengthen the biceps, making it easier to lift everyday items like boxes or groceries. First, make sure the amount of weight you are using correlates with your current strength. Then, sit in a chair with one dumbbell in each hand, palms facing forward and elbows close to your body. Lift the weights three-quarters of the way to your shoulders while keeping your elbows at your side. Lower the weights and repeat.

 

No one wants to stress over what they will be eating during the week. But going to the grocery store with a plan in mind — and a list in hand — can help ensure you buy foods with the best nutritional value for your money. Here are some tips:

Develop a meal plan. The words “meal plan” can be daunting. You may ask yourself: “How on earth can I plan my meals for an entire week?” It’s simpler than you think. The easiest way to create a meal plan is to keep a calendar and list of the ingredients you need to buy to avoid impulse purchases. You also likely will save money because you are buying everything in one trip instead of several trips throughout the week. Your use of meal plans may not be perfect at first, but you will slowly figure out what works for you and make modifications as needed.

Include all the essential food groups. Although you may not be able to buy as much junk food as you once did, you can include yummy and healthy food groups on your grocery list. Be sure to include fruits, veggies, complex carbohydrates, protein, healthy fats and low-fat dairy products. Below are some listed options you can choose from:

• Bananas
• Spinach
• Avocados
• Berries
• Whole grain pasta and breads
• Chicken
• Sweet potatoes
• Lentils
• Low-fat yogurt

Note specific allergies and dietary restrictions. If you have any food allergies or dietary restrictions, include these at the top of your grocery list and calendar. Be sure to check food labels to ensure none of the ingredients are hidden in something you would like to purchase. For example, if you are instructed to adhere to a salt-reduced diet due to a medical condition, search for foods that are low in sodium like eggs, fish and unsalted nut

Everyone loves a good cookie, but most of us don’t like to consume too many calories. Wouldn’t it be great to have some cookie recipes that have more healthy ingredients? Here you go:

Paleo Chocolate Chip Cookies

• 2 cups almond flour
• 1/2 tsp. baking soda
• 1/4 tsp. kosher salt
• 1/4 cup butter
• 1/4 cup almond butter
• 3 tbsp. honey
• 1 large egg
• 1 tsp. vanilla extract
• 1 cup semisweet chocolate chips
• Sea salt for garnish

Preheat oven to 350 degrees and line a baking sheet with parchment paper. Stir together almond flour, baking soda and salt. While using a hand mixer, add the butter, honey, egg and vanilla. Fold in the chocolate chips and dish out tablespoonfuls of batter to the baking sheet. Sprinkle with sea salt and bake for 13 to 15 minutes.

Vegan Peanut Butter Cookies

• 1/2 cup peanut butter
• 3/4 tsp. baking soda
• 3 tbsp. flour
• 1/3 cup sugar
• 2 tbsp. applesauce
• 1/2 tsp. vanilla extract
• 1/8 tsp. salt

Combine all dry ingredients listed above in a mixing bowl. Add all remaining wet ingredients to the mixing bowl until dough forms. Roll dough into cookie balls and bake in a 350-degree preheated oven for eight minutes. Let the cookies cool for at least 10 minutes before serving.

Healthy Girl Scout Tagalongs

• 1 cup almond flour
• 1/8 tsp. + 1/16 tsp. salt
• 1/8 tsp. baking soda
• 2 tbsp. pure maple syrup
• 1 1/2 tbsp. vegetable oil
• 1 tsp. pure vanilla extract
• 20 tsp. peanut butter
• 1/2 cup chocolate chips

Set aside the peanut butter and chocolate chips. Combine all liquid ingredients in a bowl and in a separate bowl, combine all dry ingredients. Combine the wet and dry ingredients and break the dough into clumps as you mix. Roll out the dough and cut with a circle cutter. Freeze the dough at least 20 minutes before baking for 10 to 13 minutes at 325 degrees on a greased cookie pan. Let the baked cookies firm up in the pan for 10 minutes before spreading almost 1 tsp. nut butter on each and moving them to a wire rack over a sheet of waxed paper. Melt the chocolate in the microwave and carefully spread over the top of the cookies. Chill cookies until the chocolate hardens.

Enjoy!

Have you been affected by dementia in some way?

Chances are you answered yes to that question. Perhaps a loved one has been diagnosed or a close friend has started exhibiting signs. You may have a friend who is currently taking care of a family member with dementia, and they’ve turned to you for a shoulder to lean on.

If you relate to these or any number of scenarios, our event “Dementia in the Family – Care Options and Resources” may be for you. This event, which will take place on Saturday, March 3, 2018, from 9 a.m. to noon, is free to the public and includes a continental breakfast and day care so that caregivers can attend.

With the generous support of the HMSA Foundation, Hale Hauʻoli Hawaiʻi is partnering with the Queen’s Medical Center, Alzheimer’s Association of Hawai’i, the Caregiver Foundation and the American Association of Retired Persons (AARP) for this event. Insightful presentations and a panel discussion on care options for people living with dementia will appeal to those who have been impacted by the disease in some way and are looking for more information on supporting loved ones with the best possible care.

Our mission is to promote positive aging and to act as a resource and referral partner for the caregivers of our aging seniors. Hale Hauʻoli means “happy place,” and our mission extends beyond our facility. Please consider joining us for this worthwhile event!

Location: Pearl City Library, 1138 Waimano Home Road. Free parking is available at Pearl City Library and on Waimano Home Road.

To register: Call Kathy Wyatt at (808) 292-4665 or (808) 798-8706 by February 24, 2018.

Speakers: Dr. Jessica Barry, a Staff Geriatrician with Queen’s Geriatric Services and a Consultation Geriatrician at Molokai General Hospital; Dr. Lois Ricci, a geriatric nurse practitioner/educator and consultant; Gary Powell, the Executive Director of The Caregiver Foundation, which serves the practical and emotional needs of caregivers and individuals needing care; and Kathy Wyatt, President of Hale Hauʻoli Hawaiʻi.

We’ve heard phrases like “eat what you want and lose weight” a million times. Although fad diets promise weight loss, you may not be getting the results you want, and there may be a reason: They don’t work for long-term weight loss and health! Steer clear of these four weight-loss techniques:

Detox diets. Diets like juice cleanses, liver flushes or other bodily cleanses are unhealthy, experts say. If you participate in this type of diet, you are robbing your body of essential nutrients. Additionally, organs like the liver and kidneys do a great job of cleansing the body of toxins and do not need any extra help.

Gluten-free. There is no scientific evidence that cutting out gluten will lead to weight loss. If you are in the small percentage of the population that has celiac disease, however, it is essential to cut gluten out of your diet. Ditching high calorie processed foods that include gluten, such as muffins and snack cakes, can help you shed unwanted pounds — but it’s note because you stopped eating gluten.

Diets that only include a few food groups. Examples of this diet are the cabbage soup diet, grapefruit diet or strict vegan diets. Studies show people need to eat from a variety of food groups in order to get the right nutrients. Although these type of diets may seem like they are working at first, the biggest problem is that you miss out on other nutrients if you try to keep up this diet long-term.

Meal replacement shakes. Although shakes may include vitamins and nutrients, they should only be used as a short-term weight-loss solution. They can’t help you form lifelong healthy eating habits.

 

Let’s face it, we all need to indulge sometimes. With these dessert recipes, you can indulge without having to feel guilty all week!

Homemade acai bowls. Acai bowls are packed full of nutrients, but still manage to taste like candy. Popular on social media, don’t forget to take a snap of your yummy treat for that next Instagram post. Here’s what you’ll need:

Acai puree:

• 1/2 banana
• Pack of frozen acai berry pulp
• 1/2 cup frozen strawberries
• 1/2 cup unsweetened vanilla

Toppings:

• 1/4 cup blueberries
• 1/2 kiwi (peeled, sliced)
• 1/2 banana (sliced)
• 1/2 cup strawberries (sliced)
• 1/4 cup granola
• Drizzle of honey

Prepare acai puree by blending ingredients in a blender with a splash of milk. Blend on low, then gradually increase speed. Pour acai puree mixture in a bowl and arrange toppings in whatever order you prefer. Drizzle some honey on top. Enjoy!

Wafer ice cream sandwiches. With this delicate treat, you get the feel of an ice cream sandwich while cutting back on the calories. Plus, imagine how cute this dessert would look at a tea party or family event!

• 1/2 cup of low-fat vanilla ice cream or frozen yogurt
• 24 vanilla wafer cookies
• 1 ounce dark chocolate

For each cookie, put a small scoop of ice cream or frozen yogurt (about 2 teaspoons) on a wafer cookie and top with another cookie. Chop up the dark chocolate, and roll the ice cream sandwich in the chocolate shavings. Place in the freezer for 30 minutes. You won’t even know the difference!

No-bake peanut butter chocolate bars. The combination of chocolate and peanut butter is heavenly. With this healthy treat, you get the best of both worlds.

Crust:

• 24 chocolate wafer cookies
• 3 tablespoons butter
• 4 ounces chocolate chips

Filling:

• 4 ounces reduced-fat cream cheese
• 1/2 cup peanut butter
• 1/2 cup greek yogurt
• 2/3 cup confectioners’ sugar

Topping:

• 1/4 cup roasted peanuts
• Sprinkle of salt

Crust: Add cookies to a food processor until crushed. Add in melted butter and chocolate until the mixture is wet. Press mixture into the bottom of a pan and refrigerate. Filling: Add cream cheese, butter, yogurt and sugar to food processor and process until smooth. Poor mixture over crust. Topping: Top bars with chopped peanuts and sprinkle with salt. Refrigerate for four hours before serving. Yum!

Good nutrition is the key to a healthy life. Here are five simple health and nutrition tips:

• Avoid drinking your calories. Sugary drinks are one of the most fattening things you can eat or drink because the brain doesn’t register liquid calories the same way it does solid calories. Sugary drinks are also strongly associated with obesity, type 2 diabetes, heart disease and other problems.
• Avoid frying meat in grease or oil. It is much healthier to bake, grill or broil meat. Be sure to take the skin off turkey or chicken before eating. Try to incorporate fish into your meals at least once per week.
• Avoid processed food. Processed junk food is a major cause of obesity in the United States. These foods actually trick the brain into eating more than needed, leading to addiction in some people. They are also low in fiber and protein and high in sugar and refined grains.
• Eat fruits and vegetables with both meals and snacks. Packed with vitamins and minerals — they contain vital nutrients the body needs. They may also reduce heart disease, high blood pressure and some cancers.
• Stay hydrated by drinking at least eight cups of water each day. If you want to branch out, try some tea. Sports drinks, soda, flavored milk or sweetened iced tea add sugar and calories to your diet.
• Don’t shy away from coffee. The truth is, coffee is actually healthy for you. It is high in antioxidants and studies have shown coffee drinkers live longer and have a reduced risk of type 2 diabetes, Parkinson’s disease, Alzheimer’s disease and many others.

As we get older, aging takes a toll on our muscles and our bones. In the United States, over 53 million people either already have osteoporosis or are at a high risk of developing it due to low bone mass. Many elderly people see a decrease in mobility, strength and the ability to live independently. But these exercises can slow down that process:

High-Intensity Interval Training. A recent study by Mayo Clinic found high-intensity interval training, which combines short bursts of intense aerobic activity with longer stretches of moderate exercise, can slow aging. This is because HIIT encourages cells to make more proteins “to fuel the energy-producing cellular mechanism,” according to this article. The study found that older people who participated in this study had a 69 percent increase in mitochondrial capacity, meaning improved chemical energy within cells.

Strength training. Of course, lifting can help you build and retain muscles. Just be careful not to lift too much. Start off with lighter weights, and slowly build up to heavier ones — and don’t forget that protein shake afterward!

Water aerobics. Water aerobics are great for building strength because they are a full body exercise. By using water resistance, you are building muscle. Water also is great for healing injuries.