Fitness Goes Online
Fitness
Our Health & Wellness/Fitness Educators at CCE Clinton are working hard to adapt to the ongoing COVID-19 situation. In an effort to keep engagement and continue programming via the web, they will be sharing health and wellness information as well as creating video content. This page will serve as a blog of sorts, updating frequently and listing information by most recent at the top with older posts further down the page.
Note: CCE Clinton is now offering online fitness programs. These live classes will be streamed using Zoom. Please notice the schedule below. For information on how to join any of these classes contact Mary P. Breyette at mba32@cornell.edu
Extension Online Fitness Brings Seniors Together
"They Zoom in from New York City, across upstate and downstate New York, the North Country, and states all across the U.S. Four mornings a week at 9 a.m., thousands of seniors join Cornell Cooperative Extension of Clinton County Executive Director Mary Breyette’s online fitness classes looking for exercise and connection."
Here is a link to the full article: Extension Online Fitness Classes Brings Seniors Together
Watch the full video here: Extension Fitness Video: Cornell CALS
Class Schedule
Range of Motion: Monday from 9:00am-10am (offered by CCE)
Growing Stronger-Strong Bones: Tuesday from 9:00am-10:00am (offered by Senior Planet)
Chair Chi: Wednesday from 9:00am - 10:00am (offered by CCE)
Growing Stronger/Balance: Thursday from 9:00am - 10:00am (offered by Senior Planet)
Range of Motion: Friday from 9:00am to 10:00am (offered by CCE)
CCE offered Class Link: (Monday, Wednesday & Friday)
https://cornell.zoom.us/j/97423996299?pwd=bUJDcE1GUFlMMjF3bnpkUm1oK2pHUT09
Meeting ID:974 2399 6299 Passcode: 284649
NO CLASSES: December 23-31st. All classes resume on Monday, January 3rd.
2021-2022 Demographics Form
https://cornell.ca1.qualtrics.com/jfe/form/SV_eQYpGS4THHBi91k
Benefits of Tai Chi
If you are wondering what Tai Chi is or what benefits it can provide, please visit the links below.
Philips Lifeline: Fitness: Benefits of Tai Chi for Seniors
https://www.lifeline.ca/en/resources/fitness-benefits-of-tai-chi-for-seniors/
Harvard Health Publishing: The Health Benefits of Tai Chi:
https://www.health.harvard.edu/staying-healthy/the-health-benefits-of-tai-chi
Chair Chi with Mary P. Breyette
In this video, CCE Clinton's Executive Director/Health & Wellness Educator Mary P. Breyette, instructs a virtual Chair-Chi class.
September: Fall Prevention Month
Falls are the leading cause of injury for those over 65 and the goal of Fall Prevention Month is to get the word out about the prevalence of falling, while acknowledging the importance of prevention. Most falls can be prevented! In an effort to reduce risk, the National Safety Council and Center of Disease Control and Prevention, among others, have provided informational flyers with tips on fall-proofing your home, exercises to help with balance, proper equipment/clothes and more.
To read the complete flyers, please visit the links below.
Center for Disease Control and Prevention:
Stay Independent:
http://cceclinton.org/resources/stay-independent
National Safety Council:
Older Adult Fall Prevention Checklist:
http://cceclinton.org/resources/older-adult-fall-prevention-checklist
Fall-Proofing Your Home:
http://cceclinton.org/resources/fall-proofing-your-home
December Recipes/Fact Sheets:
December 6th:
Recipe:
Fact Sheet: Emergency Supply Kit
December 13th:
Recipe:
Fact Sheet: Is your vehicle winter ready?
December 20th:
Recipe:
Fact Sheet: Braving the Cold
Holiday Recipe Cookbooks:
November Recipes/Face Sheets:
http://cceclinton.org/resources/november-recipes-fact-sheets
October Recipes/Fact Sheets:
http://cceclinton.org/resources/october-recipes-f...
September Recipes/Fact Sheets:
http://cceclinton.org/resources/september-recipes...
August Recipes/Fact Sheets:
http://cceclinton.org/resources/august-recipes-fa...
July Recipes/Fact Sheets:
http://cceclinton.org/resources/july-recipes-fact-sheets-1
June Recipes/Fact Sheets:
http://cceclinton.org/resources/june-recipes-fact-sheets-1
May Recipes/Fact Sheets:
http://cceclinton.org/resources/may-recipes-fact-sheets
April Recipes/Fact Sheets:
http://cceclinton.org/resources/april-recipes-fact-sheets
March Recipes/Fact Sheets:
http://cceclinton.org/resources/march-recipes-fact-sheets
February Recipes/Fact Sheets:
http://cceclinton.org/resources/february-recipes-fact-sheets
January Recipes/Fact Sheets:
http://cceclinton.org/resources/january-recipes-fact-sheets
December Recipes/Fact Sheets:
http://cceclinton.org/resources/december-recipes-fact-sheets
November Recipes/Fact Sheets:
http://cceclinton.org/resources/november-fact-sheets-recipes
October Recipes/Fact Sheets:
http://cceclinton.org/resources/october-recipes-and-fact-sheets
September Recipes/Fact Sheets:
http://cceclinton.org/resources/september-recipes-fact-sheets
August Recipes/Fact Sheets:
http://cceclinton.org/resources/fitness-august-recipes-fact-sheets
July Recipes/Fact Sheets:
http://cceclinton.org/resources/july-recipes-fact-sheets
June Recipes & Fact Sheets
http://cceclinton.org/resources/june-recipes-fact-sheets
July 13th: (Jordy Kivett)
Hello All,
This post is a resource list to various types of materials, both digital and print, to assist you on your health and fitness journey.
Fitness:
https://www.nia.nih.gov/health/exercise-physical-activity This National Institute on Aging page is full of tips for beginning exercise, keeping motivations, and safety tips for a variety of fitness activities.
https://www.arthritis.org/health-wellness/detail?content=healthyliving&_ga=2.259796873.2069282550.1594124482-1611400432.1594124482 The Arthritis Foundation has great resources for physical activity, from tip sheets on being active with chronic pain to actual free videos that offer exercises with chronic pain management in mind. There is even a YES app that allows you to personalize fitness recommendations based on your own specific condition and areas of pain.
https://walkathome.com/ This is Leslie Sansone’s site, promoting walking/stepping as a way to stay fit and lose weight. It offers links to purchase various support materials, an app for a smart phone that has workouts to choose from and blog posts with various topics. The workouts here are $4.99/month or $49.99/year. Many are offered for free via Youtube, see next link.
https://www.youtube.com/channel/UCVl6ZdslZz2Zj-34bMJFPbg Leslie Sansone’s “Walk at Home” Youtube channel. These videos are free to watch. The page offers a variety of intensities and types of workouts, but most feature simply walking, great to do indoors.
Nutrition:
https://www.nia.nih.gov/health/healthy-eating This National Institute on Aging page has current information on dietary needs for older adults, as well as links to sample menus and shopping tips.
https://www.arthritis.org/health-wellness/detail?content=healthyliving&_ga=2.16573169.670738332.1594295122-344507080.1594126245 The Arthritis Foundation has excellent resources for diet, including evidence based information to help you sort through claims about certain foods you may have seen or heard from less reliable sources. It also has recipes that suit anyone and specifically those with chronic pain.
https://nchfp.uga.edu/ Gardening? Canning? This site has the latest information on home food preservation, including tested recipes and how to’s on everything from pressure canning to drying herbs. Not only is using a resource like this important for safety, but also will help you get the best quality preserved food. For a print edition, check out “So Easy to Preserve” on the store link. Also- check your local library for preservation books published either by the National Center for Home Food Preservation or canning companies, like Ball.
https://shopdiabetes.org/ The American Diabetes Association publishes many books on diabetes management including a number of cookbooks, specific to cuisine and dietary preferences. Their website offers discounts on some of the books, including a “Christmas in July” sale. Also, check your local library- they are likely to have some of these publications for you to borrow.
Additional:
https://cdc.gov The CDC site has up-to-date information on a variety of topics, but particularly right now is a great resource for COVID-19 recommendations. This is one of the best places to find science based information on keeping yourself safe during the current pandemic. Also, check out your county health department for locally specific information.
https://www.hud.gov/sites/documents/HOME_MOD_GUIDE.PDF This guide has types of renovations that can be done to a living space to make aging at home safer- and includes both minor, inexpensive ideas as well as larger renovations you may want to consider.
-Jordy
July 6th: (Jordy Kivett)
Hello All,
Fruit is important year round- but this is one of my favorite seasons to enjoy fruit. Local strawberries are readily available- we were fortunate enough to not only go picking, but also to have two quarts delivered! They are so delicious. Along with berries, this is a great season for stone fruit: peaches, nectarines, plums and cherries. You may have noticed they are less expensive right now- good news for consumers when produce cost less it is usually because it is in season and taste better.
Fruit is a very nutritious choice. Most adults need 1 ½ to 2 cups per day of fruit and should most often seek whole fruit versus juice. Fruit is naturally sweet and has a lot of vitamins, minerals, antioxidants, fiber and water. It is a great choice on a warm day and can easily replace a sweet snack with added sugar.
Consider: a chewy granola bar has added sugar (that is how they stick with granola together), about 100-150 calories, and most of the nutrition comes from oats- which are healthy, but from a food group we usually eat in greater quantities than recommended. A peach on the other hand has only 65 calories, no added sugar, and many antioxidants. Right now both a single chewy granola bar or a peach cost about $0.50.
Fruit is a sweet snack you can feel good about. Don’t wait or you’ll miss the berry and stone fruit season! Below is a recipe for peach salsa- but you can substitute strawberries if you have them- the sweetness of the fruit is a nice compliment to the tang of the tomatoes in salsa.
https://foodhero.org/recipes/peach-salsa
-Jordy
June 29th: (Jordy Kivett)
Hello All,
As the holiday weekend approaches, here is a set of guidelines from the CDC on hosting gatherings and cook-outs. I have found it easiest to discuss everyone’s expectations and comfort level before the gathering. This is easiest when only gathering with limited numbers of people. Have fun, but be safe. If you decide to skip any gatherings, remember that many of us are doing the same and try to find a special way to celebrate.
Hosting gatherings or cook-outs
Remind guests to stay home if they are sick
- Remind invited guests to stay home if they have been exposed to COVID-19 in the last 14 days or are showing COVID-19 symptoms. Anyone who has had close contact with a person who has COVID-19 should also stay home and monitor their health. Invited guests who live with those at higher risk should also consider the potential risk to their loved ones.
- Consider keeping a list of guests who attended for potential future contract tracing needs.
Encourage social distancing
- Host your gathering outdoors, when possible. If this is not feasible, make sure the room or space is well-ventilated (for example, open a window).
- Arrange tables and chairs to allow for social distancing. People from the same household can be in groups together and don’t need to be 6 feet apart – just 6 feet away from other families.
- If planning activities for adults and/or kids, consider those where social distancing can be maintained, like sidewalk chalk art or frisbee.
- When guests arrive, minimize gestures that promote close contact. For example, don’t shake hands, do elbow bumps, or give hugs. Instead wave and verbally greet them.
Wear cloth face coverings
- Wear cloth face coverings when less than 6 feet apart from people or indoors.
- Consider providing face coverings for guests or asking them to bring their own.
Clean hands often
- Consider providing hand sanitizer in addition to clearly marked hand washing areas.
- Wash your hands for at least 20 seconds when entering and exiting social gatherings. If soap and water are not readily available, use a hand sanitizer that contains at least 60% alcohol. Cover all surfaces of your hands and rub them together until they feel dry.
- Make sure there is adequate soap or hand sanitizer containing at least 60% alcohol available in the restrooms and encourage guests not to form a line at the door. Consider also providing cleaning supplies that allow guests to wipe down surfaces before they leave.
- Remind guests to wash their hands before serving or eating food.
- Use single-use hand towels or paper towels for drying hands so guests do not share a towel.
Limit the number of people handling or serving food
- Encourage guests to bring their own food and drinks.
- Limit people going in and out of the areas where food is being prepared or handled, such as in the kitchen or around the grill, if possible.
- If serving any food, consider identifying one person to serve all food so that multiple people are not handling the serving utensils.
- Use single-use options or identify one person to serve shareable items, like salad dressings, food containers, and condiments, so that multiple people are not handling the items.
Limit contact with commonly touched surfaces or shared items
- Use touch-less garbage cans or pails.
- Use gloves when removing garbage bags or handling and disposing of trash. Wash hands after removing gloves.
- Clean and disinfect commonly touched surfaces and any shared items between use when feasible.
- If you choose to use any shared items that are reusable (e.g., seating covers, tablecloths, linen napkins), wash, clean, and sanitize them after the event.
From: https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/personal-social-activities.html
Recipe: Dilly Cucumber Salad.pdf
Have a great weekend and feel free to contact me with any questions or comments: jbw47@cornell.edu
-Jordy
June 22nd: (Jordy Kivett)
Hello All,
Now that the weather is heating up and our region is opening up a little, maybe you have been tempted to go through the drive through for a refreshing beverage (I know I have been tempted!). I think the message of the health risk that consuming sweetened beverages regularly has gotten through to many of us in regards to soda (though quitting that habit can be very difficult and behavior change is challenging!)but not many people think of sweetened beverages beyond soft drinks. Many people I know who never drink soda, will drink coffee or tea based beverages regularly with little thought to their nutrition.
Consider that the Dietary Guidelines for Americans 2015-2020 recommend that we consume no more than 10% of our total calories from added sugar. In a 2,000 calorie diet, that would be 12 tsps of sugar per day. The reason for this recommendation is that more added sugar (added sugar is not naturally occurring amounts of sugar, like we would experience in fruit or plain milk) is a major contributor not only to diabetes, but also heart disease and certain types of cancer. Added sugar is bad for our health and regularly consuming excessive amounts puts us at risk.
Since it is hot out- let’s take a minute to think of frozen coffee drinks and iced teas. These can be healthy choices, neither contains sugar, fat, or really many calories on their own, but often the drinks we see advertised in fast food places are shockingly full of added sugar and even saturated fat. Here are a few examples- and I do not mean to pick on any one establishment- these can be found all over!
-A large butter pecan frozen coffee with cream=1,160 calories, over 100% DV saturated fat, and 42 tsp of sugar.
-A Trenta smores Frappuccino= over 900 calories, over 100% DV saturated fat, and 30 tsp of sugar
So a few things to note-
These are the big drinks! Getting a small drink dramatically reduces all of sugar, fat and calories. Get a small, then drink water!
Ask for less- the sugar is added to each drink individually, often pumps of syrup- ask your server what the typical amount is and reduce from there, you may find you like it better with less sugar as you can taste the coffee more.
Reduce the fat- most places offering these sorts of drinks can substitute in lower fat and even skim milk- which not only makes a big difference in saturated fat, but also in calories.
Iced tea and other fruity cold drinks can have a lot of added sugar- ask if it is possible to get your favorite drink with less.
Staying home, but miss your favorites? Would love to treat yourself, but feel these drinks cost too much? Try making your own! There are a lot of copycat recipes on the internet, complete with healthy modifications that can fit your dietary needs and tastes. Try it out!
https://www.choosemyplate.gov/recipes/supplemental-nutrition-assistance-program-snap/coffee-cooler
As always- feel free to reach out with questions and comments, I would love to hear from you! Jbw47@cornell.edu
June 15th: (Jordy Kivett)
Hello All,
It is grilling season! I think we often think of protein when we think of the grill, but the grill can add a lot of flavor to vegetables (even fruit) and be a great way to work towards the recommended 2 ½ to 3 cups per day recommended. Vegetables are considered a nutrient dense food- a food that has a lot of nutrition per calorie. Eating a variety of produce is a great way to ensure you are getting enough vitamins and minerals, as well as enough fiber. Making half of the food we consume vegetables and fruit is a good way to reduce our risk for heart disease, diabetes and certain types of cancer.
Wrapping vegetables in foil is a good way to grill them, but you get a steamed vegetable packet; a decent side dish, but missing that grilled smoky flavor. I often cook vegetables on a cooler part of the grill. Keep in mind how long vegetables will take to cook in the oven- a slab of sweet potato will take a lot longer than a sliced zucchini. Here are a few ways to try other vegetables on the grill:
- Use a grill basket.
- Cut slabs of vegetables and brush with oil and cook directly on the grill- try cauliflower, onions, sweet potatoes, zucchini, eggplant, or cabbage.
- Leave some vegetables whole- see above, also green onions, asparagus, endive, corn on the cob, or cherry tomatoes still attached to stem.
- Try grilling non-meat proteins, like tempeh or veggie burgers.
Another thing to try is grilling your dessert- slices of fresh pineapple, halves of peaches, or citrus fruit. You may want to omit oil and a sprinkle of sugar or drizzle of honey can enhance the caramelization on the fruit.
Keep food safety in mind while grilling- if you are grilling meat- do not use marinade used for meat on the vegetables (keep them separate as vegetables cook much quicker and may not come to safe temperature for bacteria found in meat). Also wash anything that has come in contact with raw meat or seafood in hot soapy water prior to using again.
Here is a link to black bean burgers from the MyPlate Kitchen:
https://www.choosemyplate.gov/recipes/myplate-cnpp/black-bean-burgers
Do you have a favorite grill recipe? Questions about grilling or food safety? Feel free to reach out to me, Jordy, Nutrition Educator, by email at jbw47@cornell.edu. I would love to hear from you!
-Jordy
June 8th: (Jordy Kivett)
Hello All!
I hope all is well! This week’s topic: hydration!
Being sufficiently hydrated is really important. Water is vital for our bodies in all of its functions. In a 2009 study, even mild dehydration (a 1-2% loss of body weight, which is typical of water loss during a modest amount of exercise, without regular rehydration, or just typical of one who does not drink enough water daily) participants demonstrated cognitive impacts, like negative mood, fatigue and confusion*.
The CDC lists these important functions the hydration plays in our bodies:
- Keep your temperature normal
- Lubricate and cushion joints
- Protect your spinal cord and other sensitive tissues
- Get rid of wastes through urination, perspiration, and bowel movements
As a nutrition educator, I often hear people cite the “8 glasses of water a day” amount for being sufficiently hydrated, but the good news is that is not exactly correct, so do not feel overwhelmed if have had a hard time reaching that mark. The CDC does not actually recommend an amount- but recommends that everyone drink water daily. It is also recommended that you should intentionally consume additional water if you are physical exerting yourself, are in a very warm environment, or experiencing a fever or vomiting/diarrhea.
There is water in many foods that we consume- which is why there is probably not a specific guideline- diet plays a role in hydration. So while you should consume water regularly- also choosing foods like fruits and vegetables- will also help you to stay hydrated. Apples are 84% water!
Here are a few ideas to help you to consume extra water:
- Carry a water bottle with you or keep a glass of water nearby.
- Freeze a safe water bottle or add ice to an insulated water bottle for cold water when you are out and about.
- Order water at restaurants to save money and calories.
- Swap water for at least one sweetened beverage if you consume these regularly. One tall glass of water instead of a 20 oz. soda will save you around 240 calories a day!
- Try seltzer water for something different.
- Try adding lemon or lime (or other fruits, herbs and even veggies- see recipe) to your water to give it flavor without any added sugars or artificial sweeteners.
Feel free to get in touch with questions or comments- Jordy at jbw47@cornell.edu.
Have a great week!
-Jordy
Fact Sheet:
Recipe:
Though there is not much variety of local food available yet- it is asparagus time! This is my first year getting actual stalks of asparagus in my garden- but I think we will only have a few. Here is a recipe in hopes you have more of it than I do, or pick some up from a farmer or at the grocery store. https://foodhero.org/recipes/ginger-almond-asparagus
Have a great week!
May 18th (Jordy Kivett)
Hello All!
Between the beautiful weather and entering phase 1 of reopening, I think we are all pretty anxious to get out of the house. Many of us in the North Country are fortunate enough to have at least a small outdoor space, our own yards. If you are going into a public space- social distancing guidelines are still in place and there is still an individual and community risk of contracting and spreading Covid-19. Here are a few guidelines from the CDC regarding how to reduce your risk for infection in public.
Shopping for food and other household essentials
Stay home if sick
- Avoid shopping if you are sick or have symptoms of COVID-19, which include a fever, cough, or shortness of breath.
Order online or use curbside pickup
- Order food and other items online for home delivery or curbside pickup (if possible).
- Only visit the grocery store, or other stores selling household essentials, in person when you absolutely need to. This will limit your potential exposure to others and the virus that causes COVID-19.
Protect yourself while shopping
- Stay at least 6 feet away from others while shopping and in lines.
- Cover your mouth and nose with a cloth face covering when you have to go out in public.
- When you do have to visit in person, go during hours when fewer people will be there (for example, early morning or late night).
- If you are at higher risk for severe illness, find out if the store has special hours for people at higher risk. If they do, try to shop during those hours. People at higher risk for severe illness include adults 65 or older and people of any age who have serious underlying medical conditions.
- Disinfect the shopping cart, use disinfecting wipes if available.
- Do not touch your eyes, nose, or mouth.
- If possible, use touchless payment (pay without touching money, a card, or a keypad). If you must handle money, a card, or use a keypad, use hand sanitizer right after paying.
Use hand sanitizer
- After leaving the store, use hand sanitizer.
At home
- When you get home, wash your hands with soap and water for at least 20 seconds.
- Follow food safety guidelines: clean, separate, cook, chill. There is no evidence that food or food packaging play a significant role in spreading the virus in the United States.
Accepting deliveries and takeout orders
Limit in person contact if possible
- Pay online or on the phone when you order (if possible).
- Accept deliveries without in-person contact whenever possible. Ask for deliveries to be left in a safe spot outside your house (such as your front porch or lobby), with no person-to-person interaction. Otherwise, stay at least 6 feet away from the delivery person.
Wash your hands or use hand sanitizer after accepting deliveries or collecting mail
- After receiving your delivery or bringing home your takeout food, wash your hands with soap and water for 20 seconds. If soap and water are not available, use a hand sanitizer with at least 60% alcohol.
- After collecting mail from a post office or home mailbox, wash your hands with soap and water for at least 20 seconds or use a hand sanitizer with at least 60% alcohol.
Banking
Bank online whenever possible
- If you must visit the bank, use the drive-through ATM if one is available. Clean the ATM keyboard with a disinfecting wipe, if available, before you use it.
- When you are done, use a hand sanitizer with at least 60% alcohol. Wash your hands with soap and water for at least 20 seconds when you get home.
Getting gasoline
Use disinfecting wipes on handles or buttons before you touch them
- Use disinfecting wipes on handles and buttons before you touch them (if available).
- After fueling, use a hand sanitizer with at least 60% alcohol. Wash your hands for at least 20 seconds when you get home or somewhere with soap and water.
Going to the doctor or getting medicine
Talk to your doctor online, by phone, or e-mail
- Use telemedicine, if available, or communicate with your doctor or nurse by phone or e-mail.
- Talk to your doctor about rescheduling procedures that are not urgently needed.
If you must visit in-person, protect yourself and others
- If you think you have COVID-19, notify the doctor or healthcare provider before your visit and follow their instructions.
- Cover your mouth and nose with a cloth face covering when you have to go out in public.
- Do not touch your eyes, nose, or mouth.
- Stay at least 6 feet away from others while inside and in lines.
- When paying, use touchless payment methods if possible. If you cannot use touchless payment, sanitize your hands after paying with card, cash, or check. Wash your hands with soap and water for at least 20 seconds when you get home.
Limit in-person visits to the pharmacy
- Plan to order and pick up all your prescriptions at the same time.
- If possible, call prescription orders in ahead of time. Use drive-thru windows, curbside services (wait in your car until the prescription is ready), mail-order, or other delivery services. Do the same for pet medicine.
- Check with your doctor and pharmacist to see if you can get a larger supply of your medicines so you do not have to visit the pharmacy as often.
If you or a member of your household has signs of COVID-19, call your doctor first, instead of going to the office or the emergency department.
Call 911 if you believe it is an emergency.
Source: https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/essential-goods-services.html
Last updated November 30, 2021