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 email@example.com
"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
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)
Meeting ID:974 2399 6299 Passcode: 284649
There will be no classes on Sept. 3rd & Sept. 6th - Happy Labor Day!
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
Harvard Health Publishing: The Health Benefits of Tai Chi:
In this video, CCE Clinton's Executive Director/Health & Wellness Educator Mary P. Breyette, instructs a virtual Chair-Chi class.
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.
Older Adult Fall Prevention Checklist:
Fall-Proofing Your Home:
Fact Sheet: 6_Steps_to_Prevent_a_Fall.pdf
Fact Sheet: Debunkin_the_Myths_of_Older_Adult_Falls.pdf
Fact Sheet: 18_Steps_to_Fall_Proofing_Your_Home.pdf
Fact Sheet: Sept_EFNEP_Newsletter.pdf
This post is a resource list to various types of materials, both digital and print, to assist you on your health and fitness journey.
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.
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.
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.
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.
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
Encourage social distancing
Wear cloth face coverings
Clean hands often
Limit the number of people handling or serving food
Limit contact with commonly touched surfaces or shared items
Recipe: Dilly Cucumber Salad.pdf
Have a great weekend and feel free to contact me with any questions or comments: firstname.lastname@example.org
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!
As always- feel free to reach out with questions and comments, I would love to hear from you! Jbw47@cornell.edu
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:
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:
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 email@example.com. I would love to hear from you!
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:
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:
Feel free to get in touch with questions or comments- Jordy at firstname.lastname@example.org.
Have a great week!
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!
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.
Stay home if sick
Order online or use curbside pickup
Protect yourself while shopping
Use hand sanitizer
Limit in person contact if possible
Wash your hands or use hand sanitizer after accepting deliveries or collecting mail
Bank online whenever possible
Use disinfecting wipes on handles or buttons before you touch them
Talk to your doctor online, by phone, or e-mail
If you must visit in-person, protect yourself and others
Limit in-person visits to the pharmacy
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.
Here are the recipes of the week: Red Potato and Asparagus Salad/Baked Rhubarb Recipes
Stay well! And as always, reach out to us at Extension with any questions or comments. I would love to hear what you have been cooking or answer questions about substitutions, food preservation, or ideas for random pantry items!
Last updated August 30, 2021