Healthy Recipe, Soba Noodle Salad

Healthy Recipe, Soba Noodle Salad

Soba noodles are Japanese noodles made entirely or partially of buckwheat flour, a nutty-tasting gluten-free grain with a similar nutritional profile to whole wheat spaghetti. In this recipe adapted from one in Darlene Schrijver’s “The Salad Lab: Whisk, Toss, Enjoy,” they serve as the base for a hearty salad full of colorful veggies and complex Asian flavors. Serves 6 to 8. – Susan Puckett

Dressing:

  • ¼ cup avocado oil or other neutral oil
  • 2 tablespoons fresh lime juice
  • 2 tablespoons mirin (or 2 tablespoons rice vinegar mixed with 2 teaspoons sugar)
  • 2 tablespoons white miso paste
  • 2 tablespoons water
  • 2 teaspoons toasted sesame oil
  • 1 teaspoon grated fresh ginger (or ½ teaspoon powdered)
  • ¼ teaspoon wasabi or red pepper flakes

Salad:

  • Salt
  • 8 ounces soba noodles
  • 2 teaspoons avocado oil or other neutral oil
  • 1 cup thinly sliced and stemmed shiitake mushrooms
  • 1 cup frozen shelled edamame, thawed
  • 1 cup peeled and shredded carrots
  • 1 cup thinly shredded red cabbage (or any cabbage)
  • ½ cup thinly shaved daikon or other radish
  • ½ cup peeled, cubed, and seeded cucumber
  • 1 red bell pepper, cored, seeded, and thinly sliced
  • 3 trimmed and thinly sliced scallions
  • Roasted Tofu, optional (recipe follows)
  • 2 tablespoons furikake (or crumbled seaweed snack or black sesame seeds)

Make the dressing: In a large salad bowl, whisk together the oil, lime juice, mirin, miso paste, water, sesame oil, ginger, and wasabi while you prep the salad ingredients.

Make the salad: Bring a large pot of lightly salted water to a boil and cook the soba noodles according to package directions. Drain the noodles and lightly rinse with cool water.

Meanwhile, heat the oil in a small skillet over medium-high heat. Add the mushrooms and sauté until tender and lightly browned, about 5 minutes. Set aside to cool.

In the bowl with the dressing, add the cooled noodles and mushrooms, along with the edamame, carrots, cabbage, radishes, cucumber, bell pepper, scallions, and Roasted Tofu, if using. Sprinkle with furikake and serve.

Roasted Tofu

  • 1 (12-ounce) block extra-firm tofu
  • 3 tablespoons orange juice
  • 1 tablespoon white miso paste
  • 1 tablespoon olive oil
  • ½ teaspoon toasted sesame oil
  • 1 tablespoon sesame seeds

 

  1. Preheat the oven to 425 degrees. Line a baking sheet with parchment paper.
  2. Drain the tofu and cut the block horizontally into thirds. Firmly pat all the sides dry with a clean kitchen towel or paper towels, then cut the slices into ½-inch cubes.
  3. In a medium bowl, mix together the orange juice, miso, olive oil, and sesame oil until well blended. Add the tofu and fold the marinade gently onto the tofu, taking care not to break up the cubes.
  4. Spread out the cubes on the prepared baking sheet so they’re not touching and sprinkle with the sesame seeds. Roast for 15 minutes, flip the tofu over and roast 15 or 20 minutes longer or until it starts to turn golden brown.
  5. Remove from the oven and transfer the parchment paper with the tofu cubes to a counter to cool for at least 5 minutes. Roasted tofu may be refrigerated in a covered container for up to a week.

 

Susan Puckett is an Atlanta-based food writer and cookbook author.

 

 

Staying Fit On The Road

People are living longer than ever before. They’re also working longer, too, with many maintaining jobs after 50 that keep them traveling on a regular basis.

That can make fitness extra-challenging for active adults still enjoying their demanding careers. Steady business travel can mean long days; restless nights; little incentive to exercise; and eating heavy meals in restaurants or lousy ones at conferences. In short, it can be a quick route to weight gain and other unhealthy outcomes.

Tim Johnson learned that first-hand in his 40s, when his sales job started taking him away for three days a week and he quickly packed on 40 pounds.

“The clients want to go to the best restaurants, and you don’t want to be ‘the salad guy,’” explains Tim, who flies for business three days a week, almost every week of the year. “You have to be focused and know when to say no. People ask me how I stay so slim at my age and traveling so much. You just have to be committed to it.”

You also have to learn which hotels have good gyms. Some advertise “exercise facilities” that end up being a closet with an old treadmill. But many business hotels know that corporate travelers demand a place to work out while they’re away from home, and you can find those gyms pretty easily, Tim has learned.

When you’re stuck somewhere without much to offer, ask the front desk if the hotel has an agreement with a local gym, or just if there’s one nearby.

Weather permitting, inquire about a local walking trail, even in an urban environment. It’s a great way to get your steps but also to explore the city.

Tim has picked up tons of tips over the years. He’s 55 now and stays at a trim 185 pounds on his 6’1” frame. The physical vitality of exercise is key to his success as a happy road warrior. He advises:

  • Use a trainer, at least when you’re starting, and ask for workouts to take with you and perform alone.
  • Watch YouTube videos with dumbbell workouts, since barbells are rare in hotel gyms.
  • Schedule the day and time of your exercise while traveling so it doesn’t get away from you.
  • Keep workouts short and focused. You can get in the epic, full-body sessions at home.
  • Pack water and healthy snacks in your carry-on bag.
  • Avoid the hotel bar, but find a healthy way to relax.
  • Avoid hotel chains, so that each city feels special. Book with a website that will let you accumulate points across brands.
  • Explore each location’s museums, sporting venues, and other landmarks. It’s good for your mood and energy levels.

Tim speaks onstage frequently, and in his business, appearances are important. Working people over 50 know the subtle ways ageism can come into play.

“It’s important that I don’t look like an old man,” he says. “I need to be energetic, motivated, motivational, and excited about my projects.”

What about you?

Are you still a frequent business traveler?

Do you need some help keeping a healthy lifestyle while away?

We’re here to help. Come see us today.

 

Just Walking’ Is ‘Just’ the First Step

 

We’re often asked if just walking isn’t “good enough” for people over 50.

The short answer is: Nope. Sorry, but it’s not.

Walking IS a great first step – pun intended. So, if you’re thinking of starting an exercise program, then yes – get up and go for a walk. Or, if you’ve already been walking more than normal, then now is the time to take that next step.

Strength training, for instance, can’t be ignored later in life.

First, here’s what’s so great about walking. It’s easy for most people, and you can do it anywhere, anytime, with no special equipment other than a good pair of shoes. You can even burn around 300 calories an hour – more if you increase the speed or add some hills to tax your glutes, hamstrings and calves a bit more, and that’s always a good thing.

A consistent routine can lead to weight loss, up to 15 pounds a year for someone who is just starting out. So that’s a nice start, but realize that for continued weight loss, like any other routine, you’ll have to increase the intensity or duration.

That might mean incorporating some intervals – jogging for 1 minute of every 5 or 10 minutes of walking, for example. Gradually increase the time you’re jogging. You might even add some light hand weights for a greater challenge.

Walk at a brisk pace, so that a prolonged conversation is a challenge. That’s the pace needed to lead to improvements in blood pressure, cholesterol, etc.

Walk right into see us so we can show you the next steps on your fitness journey to strength, stamina, agility – and living the life you want.

 

Healthy Recipe, Stuffed Peppers

This remarkably filling recipe is adapted from “Plantifully Simple” by Kiki Nelson, which focuses on high-quality carbs, whole plants, and an active lifestyle. The “cheese” sauce that tops the peppers is revelatory. Serves 2-4. – Susan Puckett

Ingredients

  • 4 large bell peppers (any color)
  • 1 cup cooked brown or white rice
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 cup corn kernels (fresh, frozen, or canned)
  • ¼ cup store-bought or homemade tomato salsa
  • ¼ cup chopped cilantro leaves
  • Juice ½ lime
  • Garlic salt, to taste
  • 1 cup Poblano “Cheese” Sauce, warmed

Instructions

  1. Preheat the oven to 425 degrees. Line a baking sheet with parchment paper and set aside.
  2. Slice off the tops of the peppers and use a spoon to scrape out the seeds and ribs. Set the peppers aside.
  3. In a medium bowl, mix the rice, beans, corn, salsa, cilantro, lime juice, and garlic salt. Divide the mixture among the peppers then arrange on the baking sheet.
  4. Roast for 25 minutes, until the peppers have softened and are beginning to brown. Top with the warmed Poblano “Cheese”

 

Poblano “Cheese” Sauce

Ingredients

  • 1 medium poblano pepper (or 4 ounces canned fire-roasted green chiles)
  • 1 ½ cups peeled and diced Russet potatoes
  • ¼ cup raw cashews
  • 1 teaspoon fresh lemon juice
  • 1 teaspoon garlic powder
  • 1 teaspoon sea salt
  • ½ teaspoon onion powder

Instructions

  1. Preheat the oven to 425 degrees. Line a baking sheet with parchment paper.
  2. If using a fresh poblano pepper, place it on the prepared baking sheet and roast for 20 minutes, until charred on all sides.
  3. Meanwhile, place the potatoes in a small pot and add water to cover by 2 inches. Bring to a boil over medium-high heat, reduce to a simmer, and cook, uncovered, until the potatoes are fork tender, about 15 minutes. Reserve 1 cup of the cooking water, then drain the potatoes and set aside.
  4. When the peppers are done roasting, immediately transfer to a paper bag or a bowl covered with plastic wrap and let steam for 10 minutes. Remove the pepper, let it cool, then slip off the skin and scoop out the seeds.
  5. Transfer the pepper, cooked potatoes, and cooking water to a blender and add the cashews, lemon juice, garlic powder, salt, and onion powder. Blend until smooth.
  6. Store in a sealed container for up to a week. To reheat, microwave for 30-second intervals, stirring between intervals, until warmed through.

 

Susan Puckett is an Atlanta-based food writer and cookbook author.

 

 

 

Success Story: She Found the Sweetest Motivation

Renee Rose knows precisely why and when she decided to start exercising regularly.

And telling the story brings a tear to her eye.

Last Thanksgiving her family rented a bounce house for the grandkids. Renee had looked forward to playing in it with the little ones, but she quickly lost her breath and had to leave.

“I was really upset,” recalls Renee, a nurse who’s now 59 and had gained weight over the last year or two. “I couldn’t do the things that I wanted to do. It was at that moment I decided I’ve got to change.”

She started working out after the holidays and hasn’t looked back.

“The best thing I ever did was walk through those doors,” says Renee, a veteran nurse.

Previously, everyday chores had been growing more difficult. She got winded walking up the stairs. Most importantly, she couldn’t play with her grandkids on the floor like she longed to do.

She’s working out three times a week in small group personal training.

And in just a few months, Renee’s doctor has taken her off one medication and hopes to drop another soon. Her stamina is up. Her clothes are too big.

She’s even doing burpees and squats.

 

Big Plans for a Big Birthday

And for her 60th birthday, Renee is planning “something physical” like rock climbing, ziplining, or white-water rafting.

It could be a celebration to match the family’s Fourth of July. They rented a tall water slide for the kids, and Renee put memories of the bounce house behind her. She went up and down the slide with her granddaughter tirelessly, over and over.

“She came up to me with her little arms up and said, ‘Again, Nana.’ It was the best. I want to cry just talking about it.

“It was so much fun and made me feel good having that time with her. You want to be there for them. You don’t want to be the Nana in the rocking chair. Not at 60.”

 

A Powerful Motivation for Many

What type of grandparent do you want to be?

The strong and healthy kind that plays with the grandkids — or the frail, retreating kind that sits and watches, instead?

Studies show that being an active, involved grandparent is one of the most common and powerful motivations for millions of people to exercise regularly.

  • Today’s grandparents want to share experiences with the grandkids, not just buy them things.
  • Almost 70% live within 50 miles.
  • And polls show that grandparenting stands out as one of the most positive aspects of later life.

Strength makes all the difference as we age. Humans lose muscle as we age unless we practice resistance training to maintain muscle. Without it, we get to the point where we simply can’t do much of anything.

 

We love Renee’s example!

 

What will be your motivation to change your life? Call today and start learning how we can help you.

 

Healthy Aging Month Chips Away at Stereotypes

In the 32 years since September was designated Healthy Aging Month, organizers say negative stereotypes about getting older are diminishing.

“Of course, there are still stereotypes about older adults,” said Carolyn Worthington, president of Healthy Aging, the multimedia platform promoting the month. “Perhaps the baby boomers embracing aging like no other generation started turning the tide. It is not unusual to see people in their 80s and 90s doing spectacular things today.”

We regularly feature news and information about older adults and fitness. Some of them perform amazing athletic feats. More are just devoted to living healthier, happier lives for as long as possible, and they know that regular exercise is a key part of that.

What else can you do to support healthy aging? Organizers suggest:

  • Moving more and sitting less
  • Aiming for 150 minutes a week of moderate intensity activity and two sessions of strength training each week
  • Cutting back on salt, which is linked to high blood pressure, stroke and heart attack
  • Volunteering
  • Maintaining an active social life
  • Pursuing something you love
  • Owning a pet
  • Manage stress with these tips from Mental Health America

If you’ve been waiting for a sign that you need to step up your healthy habits, here it is! Come see us today, and let’s get you moving – the key to healthy aging in every month.

Why Exercise Boosts Your Creativity

Exercise boosts creative thinking of all kinds.

Want proof?

  • Michael, a corporate attorney, solves his complicated work problems while swimming.
  • Todd, who manages PR for a large communications firm, likes to have one-on-one meetings with his direct reports at the company gym.
  • And Lyndsey, a photographer, cleared her head to open her own business while lifting weights and sparring in the gym.

There’s also a growing body of scientific studies that make the connection between exercise and creative thinking. Walking is a good starting point, as great thinkers like Aristotle, Nietzsche and Thoreau observed. But strength training and balance work are essential, particularly after 50.

‘Walking Opens Up the Free Flow of Ideas’

For example, in one study experts found participants who walked more saw an 81 percent rise in creative thinking on a key scale to measure divergent and convergent thinking, the two main components of creative thinking. One refers to our ability to think of multiple solutions to a problem, the other to thinking of just one.

“Moreover, when seated after walking, participants exhibited a residual creative boost,” wrote Marily Oppezzo and Daniel Schwartz of Stanford. The benefits come whether you’re walking indoors or outside, they said. “Walking opens up the free flow of ideas, and it is a simple and robust solution to the goals of increasing creativity and increasing physical activity.”

Beyond walking, our brains get juiced by bicycling, yoga, weightlifting – whatever exercise we choose. And people who are in good shape get even more benefits, research shows.

“Those who exercise regularly are better at creative thinking… Regular exercisers fared better on creativity tests than did non-exercisers,” wrote cognitive psychologist Lorenza Colzato.

Exercise increases the size of the hippocampus, which plays a major role in learning, and improves memory.

Healthy Habits Are Good for Everyone

“Creativity” doesn’t apply just to artists or other “creative” types. It refers to thinking freely – “outside the box,” as the saying goes – to find solutions to problems.

When we were younger, maybe it was easier to pull an all-nighter, or dredge up creative bursts by sheer will when forced under a deadline.

But that only works for so long. And as we age, we need more reliable ways to keep our creativity flowing. That means more than just exercise. We need to eat right and get plenty of rest, and replenish our mind and spirit with friends, family, art, community and spiritual pursuits.

Creativity is key to success in any kind of endeavor. And exercise can help you — any kind of it.

Try it out. Next time you’re turning over something in your mind, go for a walk and see if your mind doesn’t start generating some new ideas.

Starting with a walk is fine. But come let us show you the power of more kinds of movement for people over 50. Some people find yoga unleashes their subconscious problem-solving abilities. For others, lifting heavy weight gets the mental juices flowing.

Free your body, and the rest will follow.

 

 

 

 

Healthy Recipe, Chilled Watermelon and Cucumber Soup

Healthy Recipe, Chilled Watermelon and Cucumber Soup

Keeping hydrated is essential to good health, especially in summer. Watermelon, cucumbers, and tomatoes each contain at least 85 percent water and are ranked among the best foods for hydrating. This gazpacho-like soup, adapted from one in “Mediterra: Recipes From the Islands and Shores of the Mediterranean” by Ben Tish, contains all three. It’s a delicious way to fill you up while slaking your thirst, whether eaten from a bowl with a spoon or sipped from a glass. A dollop of yogurt adds a protein boost. Serves 6-8. – Susan Puckett

 

Ingredients

  • 1 ½ pounds roughly chopped watermelon (about 6 cups)
  • 6 ounces cherry tomatoes
  • 1 slice day-old white bread, crusts removed, roughly chopped
  • 1 medium cucumber, lightly peeled and chopped
  • 1 small garlic clove, peeled and roughly chopped
  • ½ packed cup fresh mint leaves
  • Kosher salt and freshly ground black pepper
  • 2 tablespoons red wine vinegar or lime juice (plus more if desired)
  • 3 tablespoons extra virgin olive oil, plus more for serving
  • Ice cubes and Greek yogurt for serving

 

Instructions

  1. Place the watermelon, cherry tomatoes, bread, cucumber, garlic, and half the mint leaves in a bowl. Season with about ½ teaspoon of salt and several grindings of black pepper. Sprinkle with vinegar or lime juice and half the oil and toss to coat.
  2. Transfer the mixture to a blender container and blend until very smooth.
  3. Transfer each blended batch to a large bowl and adjust seasonings and vinegar to taste. Whisk in the remaining oil, transfer to a pitcher, cover and refrigerate until thoroughly chilled.
  4. For maximum refreshment, place individual bowls or glasses in the freezer about 30 minutes before serving.
  5. Shred the remaining mint leaves. Pour the soup into bowls or glasses and garnish each with mint, a drizzle of oil, and an ice cube, and serve yogurt on the side.

 

Susan Puckett is an Atlanta-based food writer and cookbook author.

 

Questions? We’ve Got Answers!

Healthy Recipe, Corn Soup

Fresh corn is at its sweetest and nutritious best in the height of summer, and it’s the perfect time to try this simple soup popularized by Samin Nosrat in “Salt, Fat, Acid, Heat.” This recipe is slightly adapted from a version on Alexandra Stafford’s blog (Alexandracooks.com). The result is a creamy, elegant soup that tastes of pure corn and is good hot or chilled. Serves 6-8. – Susan Puckett

Ingredients

  • 8 to 10 ears corn, husks and silks removed
  • 1 stick (8 tablespoons) butter
  • 2 medium yellow onions, sliced
  • Kosher salt
  • Vinegar or lime juice to taste

Instructions

  1. Line a bowl with a kitchen towel. Hold each ear of corn in place upright atop the towel and slice off the kernels as close to cob as you can get. To extract more of the milky liquid, scrape the cobs with a box grater over another bowl. Reserve the kernels and the corn liquid. (This step is optional).
  2. Place the cobs in a large in a large soup pot, cover with 9 cups of water, and bring to a boil. Reduce the heat to medium and simmer for 10 to 15 minutes. Remove and discard the cobs, transfer the stock to a bowl, and set aside.
  3. Return the pot to the stove and melt the butter over medium-low heat. Add the onions and cook, stirring occasionally, until the onions are translucent and very tender, about 20 minutes. (If they begin to brown, add a splash of water.)
  4. Add the corn kernels, increase the heat to medium-high and sauté just until the kernels turn a brighter shade of yellow, 3 or 4 minutes. Add the reserved corn liquid (if you have any) and enough stock to cover, increase the heat to high, and bring to a boil. Reduce heat to medium-low, season to taste with salt, and simmer for 15 minutes.
  5. Puree the soup with an immersion blender or puree in batches in a blender or food processor. For an extra-smooth texture, strain the soup through a fine sieve (this is optional).
  6. Taste the soup and add 2 to 3 teaspoons of vinegar or lime juice (or more) to balance the sweetness, and more salt as desired. Add some more corn stock if it seems too thick.
  7. Serve hot or chilled.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Keep Smiling and Stay Strong

Need a reason to smile? Here’s one.

Everybody wants a miracle cure for everything that ails them. And no less than the New York Times proclaimed in a headline, “Closest Thing to a Wonder Drug? Try Exercise.”

We agree!

“Of all the things we as physicians can recommend for health, few provide as much benefit as physical activity,” as Dr. Aaron Carroll of the Indiana University School of Medicine wrote in the nation’s paper of record.

And this view is widely upheld by others in medicine, geriatrics and fitness.

Making the Smartest Investment

It’s like investing in your future, but with your health rather than money (although healthy habits do save you money, too).
Fitness can help you prevent illness and manage symptoms of a range of ailments. Being fit also helps people recover better after common surgeries or illnesses. Regular gym workouts:

  • Add years to life
  • Support heart health
  • Strengthen bones
  • Improve balance and blood pressure
  • Lower body fat
  • Prevent falls
  • Improve sleep
  • Treat cancer, Parkinson’s, Type 2 diabetes and more

The U.S. government suggests people get at least 150 minutes every week of moderate intensity exercise.

A Harvard study says that just 15 minutes of physical activity a day can add three years to your life.

And the Journal of the American Medical Association said that not exercising puts individuals at greater risk than smoking and diabetes.

Research proves that exercise is good for our health at any age. Experts say it also helps prevent cancer and lower its risk of recurring. And regular exercise benefits cancer survivors the same way it helps the general population – by reducing obesity and blood pressure, lowering risk of heart attack, stroke, and diabetes, and more.

2 Recent Studies at to the Evidence

Being inactive throughout life contributes to the likelihood of falls, at least in women, according to a study published in the British Journal of Sports Medicine.

The study involved more than 11,700 participants, with an average age of 54. Those who had not been very physically active over the years were 40 percent more likely to fall in their 70s. There was a greater risk for women who had been physically active around age 49 but then stopped from around age 55.

So, the researchers determined that exercise must be ongoing to protect from falls.

Reporting on a separate study touting resistance training, CNN wrote, “Retirement should be filled with time with loved ones, relaxation and — according to new research — heavy lifting.”

Participants who practiced resistance training with heavy loads had the best long-lasting benefit in leg strength, the researchers wrote in the journal BMJ Open Sport & Exercise Medicine. Their length strength was just as good even four years later.

Resistance training includes weightlifting and body-weight exercises – anything that uses your muscles to work against a force. It’s essential for older adults to preserve muscle mass and bone density and to lower the risk of falls, among other benefits.

Let us show you how exercise at any age will provide powerful returns throughout life. We are here to help!

Success Story: From Professional Foodie to Powerlifter

Imagine if your job was devoted to food.

  • You ate out at restaurants several nights a week.
  • You tested all kinds of recipes.
  • You hobnobbed with the foodiest of foodies.

Sounds like a dream job, right? And in many ways, it was for Jill Silva, (right, above) the award-winning former Food editor of the Kansas City Star who now has a public relations firm representing restaurants, chefs, and others in the industry.

But it came at a cost she’s now excited to be correcting: Silva, 60, gained weight over the years in restaurants and test kitchens, during which she was a busy mom of two and never made time for consistent exercise.

But now, thanks to a newfound passion for powerlifting and working out with a trainer, she’s healthy, fit and energetic.

“I might never be that skinny young thing again, but that’s OK,” says Silva. “I’m strong, I feel great, and I won’t need to use a walker when I’m 80.”

An ‘Accidental’ Start

The turnaround began “accidentally” a couple of years ago when a friend invited her to use a guest pass at a recreation center. To her surprise, Silva started working out for the first time in ages and felt better almost immediately.

She connected with a female powerlifting coach and has been working out at least twice a week, losing fat and gaining muscle along the way – and reversing worries from her doctor.

She’s reassessing aspects of her relationship with food, although she loves her work and all the countless ways food enriches our lives.

“I’m trying to let the excuses go that I’m a food person and I test recipes and eat out in restaurants, so that’s just the way it is for me,” she says. “I had to stop eating what I want whenever I want it.”

At 5 feet 7, she’s down to 210, near her goal weight of 200.

“I am very solid muscle. I am extremely strong,” she says proudly.

She eats at events about three times a week, and often what she eats there is beyond her control.

“So, I’m trying to remember quantity, to just take a taste,” she says. “A lot goes home in boxes. You don’t want to hurt the chef’s feelings.”

The ‘Misconception’ about Bulking Up

When she was growing up, Silva says, schools didn’t teach the health benefits of lifting weights, so it came as news to her.

“There was nothing in gym class ever that taught me about weights,” she says. “I had the misconception that you would bulk up.”

Squats, deadlifts, rows and more resistance exercises have built a new appreciation of her body – what it can do, how it can improve her health, and how it looks.

“I spent so much time in my life thinking I was not quite adequate, that I could have thinner legs or be more like someone else,” she recalls. “And that’s just such a waste.”