10 Ways to Promote Health After 50

Apr 27, 2018 | Caregiving, Exercise, Independent Living, Partners, seniors

10 Ways to Promote Health After 50

Growing older is a fact of life, but how we feel as we age can be controlled by our daily choices. You know the old saying “ you’re only as old as you feel.” Well, it’s true, and if you want to maintain your health and stamina then we have some tips for you!

GET AMPLE REST
Sleeping less than 6 hours a night can leave you feeling exhausted and lackluster. For optimal cognitive sharpness and adequate energy to last through the day, it’s important to get at least 8 hours of sleep a night. According to the National Sleep Foundation, in order to get optimal rest, make sure the room is dark and free of electronics. It also helps to stick to a sleep schedule and ditch your mattress if it’s over 10 years old.
SOCIALIZE
Human contact is a vital aspect of longevity and overall health. Spending time with friends and family can have tremendous benefits to your emotional and mental well-being. So visit friends or host a social event. It will brighten your mood and uplift your spirits. If you enjoy your space, maybe a furry friend is more up your alley.
TAKE A VACATION
Stress is a health destroyer and it often goes undetected as the true source of health issues. Stress can manifest itself in physical, mental and emotional ways. To avoid overstressing yourself, take time to whined down. It tends to be a widespread thought that vacations are a once in a blue moon affair. Vacations don’t have to be extravagant. They can be just a trip to the beach, a walk in the park, or a night in a nearby town. The point is that you get away from your normal routine for a moment to recharge your batteries and honor your need for rest.
AVOID SWEETENING WITH SUGAR
A high sugar diet can be detrimental to your health long term. Be wary of adding sugar when unnecessary and consider added sugar in foods that you buy at the grocery store. Read food labels and avoid things with high fructose corn syrup. The less sugar the better.
EAT YOUR FRUITS AND VEGGIES
Eating adequate amounts of fruits and vegetables each day provides vital nutrients and energy to your body so that you can feel great each day. Work toward eating two more servings of fruit and vegetables each day and notice the improved way you feel.
CONSIDER SUPPLEMENTS
It’s best to get your vitamins and minerals form your food, but if you’re unable to replenish your micronutrient needs through diet, then supplementation may be a good option. Consult a dietitian or physician to have testing done to see what you’re deficient in and proceed accordingly.
STAY HYDRATED
This one is probably the most overlooked and underestimated. Drinking adequate amounts of water has a long list of benefits associated with it. Hydration allows your body to function properly and supports its system maintenance. It keeps your skin glowing and nourishes your cells. It also helps to increase energy and stamina. So drink up!
GO GREEN
If coffee doesn’t do it for you, consider drinking green tea instead. It contains powerful antioxidants that fight free radicals and provide many health benefits. A few benefits supported by recent studies include, improved brain function, increases fat burning, improves physical performance, lowers your risk of Alzheimer’s and Parkinson’s disease and improves dental health by killing bacteria.
STAY POSITIVE
Our bodies are directly affected by our minds. When we possess a negative outlook, it can take a huge toll on our body. By staying positive and uplifting our mentality, this gives us a feeling of expansion rather than contraction. Try taking a few deep breaths in times of stress and frustration. This will help you collect yourself and remind you to remain positive.
FIND YOUR PURPOSE
Do you wake up every day looking forward to something? Doing something worthwhile that matters, gives you a sense of purpose. It’s directly correlated with 7 extra years of life according to a study conducted in areas of the world where people live the longest. This is great news! Try finding something you can look forward to each day to boost your sense of purpose. It can be helping a neighbor or joining your local community center. Whatever you do, make sure it’s something you really enjoy.

3 Meatless Taco Ideas for a Healthier Taco Tuesday

Apr 26, 2018 | Fresh Foods, Independent Living, seniors

3 Meatless Taco Ideas for a Healthier Taco Tuesday

Everybody loves tacos, which is why taco Tuesday came into existence, but not all tacos are created equal. Let’s face it, greasy tacos with fried crunchy tortillas are delicious, but they may be adding unwanted inches to our waistline. Healthier taco options can be just as good, if not better. There’s a misconception going around that health food doesn’t taste good and we want to prove that it’s far form the truth! We’ll share a few health forward taco options that don’t skimp on the flavor! Enjoy!

Roasted Portobello Mushroom and Black Bean Tacos

2 Portobello mushrooms cleaned and diced into ½ inch pieces
2 cloves garlic minced
¼ tsp. smoked paprika
1 can of black beans drained and rinsed (roasting optional)
1 red bell pepper chopped
1 jalapeno diced
1 yellow onion diced into ½ inch pieces
Salt and pepper to taste

Prepare oven at 400• F. Toss ingredients in olive oil and place on a baking sheet. Bake in the oven 10-15 minutes then place on broil for an additional 10 minutes until onions and peppers are charred then remove. Assemble your tacos with tortillas of your choice. Add salsa of your liking and enjoy!

Tex Mex Roasted Chick Pea Tacos

These tacos come with a radicchio slaw and avocado cream sauce!

– 1 (15 oz.) can chickpeas, drained and rinsed

– 2 tablespoons olive oil

– 1-teaspoon ground cumin

– 1-teaspoon chili powder

– 1/2-teaspoon kosher salt

– 1/2-teaspoon black pepper

Radicchio Slaw

– 1/2 fresh radicchio, sliced thin

– 1/2 red pepper, chopped

– 1/4 red onion, sliced thin

– 1 Serrano, seeded and minced

– 2 tablespoons cilantro, minced

– 1/2-cup queso fresco

– Pinch of salt and pepper

Combine.

Sour Cream Sauce

– 1/2-cup sour cream

– 1/2 lime, juice only

– Pinch of salt and pepper

– 1 avocado

For the chickpeas, rinse and toss with olive oil and the spices listed below. Then add to a skillet on medium heat until browned and crisp. Blend ingredients of sour cream sauce and drizzle on tacos. Serve with slaw and medium corn or flour tortillas.

Roasted Lime Cauliflower Tacos

1 head cauliflower chopped into 1 inch pieces
1/4 cup vegetable broth
1 tablespoon lime juice
1 ½ tablespoon soy sauce
1 ½ tablespoons chipotle hot sauce
1 clove garlic sliced
1 ½ tsp. chili powder
Pinch of salt

Turn up the oven to 400• F. Chop cauliflower florets. In a saucepan warm the broth, lime juice, soy sauce, garlic, chipotle over medium heat. Simmer for 2 minutes and remove and drain. Toss florets and onion in a large bowl with the spices, salt, and some olive oil. Once they’re coated place on a baking sheet and bake about 20 minutes or until browned. Remove them from the oven and build your tacos. Use tortillas of your choice and serve with slices of avocado and top with salsa!

5 SIMPLE WAYS TO GET MORE NUTRIENTS INTO YOUR BREAKFAST

Feb 14, 2018 | healthy eating, Independent Living, NUTRIENTS

5 SIMPLE WAYS TO GET MORE NUTRIENTS INTO YOUR BREAKFAST

We’ve all heard that breakfast is the most important meal of our day, but how beneficial can it be if we don’t incorporate nutritious ingredients? Breakfast is often a sweet or carbohydrate-rich meal consisting of pastries, shakes, yogurt parfaits, or cereals. Although these can be yummy, they oftentimes can’t offer the nutrition content that’s needed to support your energy until lunchtime. Expanding your options by incorporating nutrient valuable, energy-sustaining items can be easier than you think. Oats, for instance, are a great alternative to sugary cereals. Eggs can be a protein-rich breakfast favorite and there’s a variety of ways to prepare them. Veggies can also be easily added to any dish. Eggs with veggies are even better and they’re a match made in heaven. Who knew breakfast could provide a much-needed opportunity to boost your metabolism and fit in that daily serving of goodness? In order to make the most out of your breakfast, here are a few tips to jumpstart your morning.

1. DICE YOUR FAVORITE VEGGIES AND FREEZE THEM

When you prep veggies and store them in the freezer, it makes it so easy to add them to scrambled eggs throughout the week. You can slice bell peppers, mushrooms, tomato, or chop broccoli and cauliflower, throw them in the freezer bag and consider yourself prepped.

2. ADD GREENS AND OATS TO YOUR BREAKFAST SMOOTHIE

When time is limited, we all love a good fruit smoothie! There’s no harm in adding a cup of spinach or kale to increase the vitamins. The flavor will remain fruit forward but you’ll gain valuable nutrients. Additionally, 2 tablespoons of rolled oats will provide fiber to help maintain glucose levels. What do you have to lose?

3. CHANGE YOUR MIND ABOUT “EGG SALAD”

We don’t mean the traditional mayonnaise-based sandwich kind. Picture more of a salad built around your morning eggs kind. This can include scrambled eggs in a bowl with your favorite greens and light dressing, or a delicious salad with a fried egg on top utilizing the yolk as your dressing. Trust us, it’s delicious!

4. SWAP HASH BROWNS FOR BAKED SWEET POTATOES

This is a simple swap. Try not to restrict your ideas about sweet potato to thanksgiving’s candied yams. Savory style breakfast sweet potatoes are a great way to get a good source of Vitamin A in the form of beta-carotene. They also have vitamin C and B vitamins. Simply dice them into cubes, toss in olive oil, sprinkle with your favorite seasoning and throw them on a baking sheet to cook at 375•F for 25-30 minutes. Enjoy!

5. LEARN TO MAKE A QUICHE, IT’S EASIER THAN YOU THINK

This is a savory concoction can be served hot or cold and can last for several days in the fridge. Grab a premade pie crust from your grocer’s freezer section; whip up some eggs, dice up some veggies, add a pinch of your favorite cheese, chop some spinach, throw it in the oven and you’ll have a satiating balanced breakfast to look forward to!

Finding interesting ways to change your breakfast routine can have some major benefits to your health and wellbeing. So give those pastries a break and try something new! It may take a few extra minutes but we can assure you, it’ll be worth it!

Launch of New Program to Improve Grandparent’s Health

Oct 9, 2016 | Caregiving, family support, Independent Living

Gregory’s Fresh Market is excited to be selected along with Future Stars and Life Paradigms to receive a grant from the African American Women’s Giving and Empowerment Circle, a fund of the Arizona Community Foundation. The grant will enable Gregory’s Fresh Market to launch a new program called Grandparents Healthy Champions (GHC). The program empowers African American women by increasing their knowledge of chronic disease self-management and resources available to make healthy lifestyle choices.

Many grandparents are susceptible to becoming ill because they are so focused on caring for their grandchildren 24/7 that they neglect their own health. This can have a devastating effect on the children and the family. In grandparent-led households, 38% report that their health declined since taking care of their grandchildren. Gregory’s Fresh Market, a division of Diana Gregory Outreach Services has created an interactive 12-week program facilitated by a mobile farmers market, mobile health screening and preventative health education workshops for the grandparents at Grandfamilies Place of Phoenix. Each participant receives a weekly bag of produce and easy to prepare recipes.

The center for Disease and Control has issued several epidemics regarding health issues. The health consequences of obesity and lack of access to healthy choices include coronary heart disease, stroke, high blood pressure, type 2 diabetes, cancers, high cholesterol or high levels of triglycerides, liver and gallbladder disease, sleep apnea, and respiratory problems. Through the mobile health program, information will be provided to address health issues.

Lessons I Learned from Seniors

Dec 23, 2015 | Fresh Foods, healthy eating, Independent Living, seniors

Since founding Gregory’s Fresh Market 6 years ago, an outreach organization where we enrich lives for seniors, I have learned so much from spending time with seniors, centenarians and super centenarians. Here are a few lessons.

Ernestine Shepherd

I met Ernestine Shepherd in September 2014. She is 79 years young. I learned from her that It’s Never Too Late to do whatever you desire in life. Never say or think that you are “too old” to do anything. Ernestine was declared the World’s Oldest Performing Female Bodybuilder by the Guinness Book of World Records in 2010. She did not begin working out until she was 56. She has run nine marathons. Her mantra is “Determined, Dedicated, and Disciplined – To be fit for life.”

Tao Porchon Lynch

In September 2015, I met Tao Porchon Lynch. She is 97 and is the Guinness World Records oldest yoga teacher. She began ballroom dancing in her 80’s and was featured in June 2015 with her 26 year old partner on America’s Got Talent. During our conversation, Tao shared with me that aging begins in the hands and the feet. It’s important to exercise your hands and feet daily. Her mantra is “there is nothing we cannot do if we harness the power within us.”

Diana Gregory and Vicky Moe

Ms. Vicky Moe and I met four years ago at Beatitudes Campus. She is 103 years old and encourages everyone to maintain a positive attitude. Negative thoughts decay your mind. When a negative thought comes up,replace it with a joke or something positive. Avoid spending time with people who complain about how old they feel. They will make you feel old too. Instead, surround yourself with people who feel and act young, both inside and out. Be patient, forgiving and endearing. Keep moving. Exercise daily, even if it’s only walking. She takes a tablespoon of extra virgin olive oil. Google the benefits of extra virgin oil and you will be amazed at what you will learn.

Bernando LaPallo

I have known Mr. Bernando LaPallo, super centenarian and 114 years old for four years. How does his skin remain smooth? He rubs his skin with extra virgin oil daily. It works. Try it for a week. Mr. LaPallo encourages everyone to do whatever you want, but with a degree of moderation. Watch this video and hear more lessons that I learned from Mr. LaPallo.

I learned all that I know about juicing from my dad, the Juice King. My dad is a 20 year cancer survivor. He has maintained a daily regiment of vegetable and fruit juices over the last 30 years.

I learned about serving others and volunteering from my uncle Dick Gregory and the many seniors I have met that are doing exceptional volunteer work. Throughout Dick Gregory’s life, he has been committed to helping others.

Meet Tao-Porchon Lynch at the 4th Annual Senior Awards Luncheon

Sep 1, 2015 | award, events, healthy eating, Independent Living, Uncategorized

4th Annual Senior Awards Friday, September 25, 2015 at the Arizona Biltmore, a Waldorf Astoria Resort

Ninety seven year old Tao Porchon-Lynch has set the world on fire and has been covered by media around the globe from CNN, NBC and CBS to BBC, AlJazeera and India Times. Her YouTube videos have garnered almost 1 million views and counting! Since she started dancing competitively at the age of 87, she has won over 600 first-place awards. On top of that, she marched with Mahatma Gandhi – twice. Master Yoga Teacher, former model/actress/producer, award-winning dancer, lifelong activist and wine connoisseur… be inspired by her words, her presence and her footwork.