The Pinecone

Can you believe it’s almost Thanksgiving? Thanksgiving is a wonderful holiday: a time of celebration with Friends, Family, and Feasting!! 

We don’t want to worry with our weight or dieting. Yet on the other hand, overindulging can make us very uncomfortable, especially if we forget to wear those pants with the stretchy waistband. This event can set the pattern for six weeks of holiday overeating and weight gain. Studies show that particularly heavy meals also can quadruple the risk of a heart attack, especially those with elevated risk factors. 

Here are some TIPS to enjoy a more balanced and healthier holiday: 

1. GET OUT FOR A WALK. Starting the day with a walk or a turkey trot is a great way to get the metabolism going before the feast. Studies suggest that exercising within 12 hours before a meal can prevent one of the most damaging effects–a post-meal spike in a type of fat called triglycerides. If you can’t do a morning outing, fitting a walk in between dinner and dessert is also great – it will also help boost digestion. If you can’t get out for a walk after the meal – at least get up and do dishes. Not only will your hosts appreciate it, you will burn some calories (60 calories per half hour), and standing also aids digestion. Research shows that the person who does the dishes in the house tends to be less likely to gain weight. Anything is better for your digestion than lying on the couch! 

2. HYDRATE. Thirst can sometimes be confused as hunger. When we are drinking enough water, we feel better and digest our food better. An 8 oz glass of water before a big meal can help to prevent overeating. Large amounts of fluids during a meal may dilute much needed digestive acids, interfering with proper digestion. 

3. SKIP THE SECONDS. Serve yourself a small amount of everything that you like, and don’t go back for seconds – you won’t feel deprived, but will reduce the total amount of food that your body needs to digest. You won’t feel super bloated at the end of the evening, and it can lessen the load on your heart. 

4. CHOOSE YOUR DESSERT WISELY. Even if you didn’t go overboard on the Thanksgiving dinner, the dessert can really send you off the deep end. Pecan pie is perhaps the worst of all Thanksgiving finales – just 1 slice has more than 500 calories, 9 teaspoons of added sugars, and 21 grams of fat. While Apple pie weighs in at 400 calories a slice and the winner for “Healthy Desserts “is Pumpkin Pie at 300 calories and lots of Vitamin A. Of course, whipped cream and ice cream toppers all contribute to the calorie tally. 

5. PRACTICE GRATITUDE. The sweet potatoes, turkey, dressing, cranberry, and pumpkin pie is not the only part of Thanksgiving to love. At the beginning of your own feast, everyone should take a turn sharing what they are most thankful for. There is something exciting about expressing gratitude. Scientists have found that “habitually focusing on and appreciating the positive aspects of life is associated with well-being.” One may call it an Attitude of Gratitude. 

Thanksgiving dinner prepared with love and sharing what we are thankful for is all we really need to celebrate Thanksgiving. (Well, maybe have an antacid on hand – just in case) 

When you think of exercising your brain, do you think about Sudoku, crosswords, and other mental puzzles? Studies are beginning to demonstrate that we need to put down that pencil and stand up and go for a walk. Physical exercise is proven to be better for your brain health than memory quizzes. 

Our brains need the stimulation of aerobic exercise; that is, exercises that raise your heart rate and respiration. Just 30 minutes a day 5 days a week (150 minutes) of moderate intensity exercise can make a difference in mental as well as physical and emotional well-being. That extra blood flow to the brain creates higher levels of BDNF, a protein that stimulates brain cell healing and growth. Studies show persons that are physically active have less dementia/memory/Alzheimer issues. 

Here at Kirby Pines we have many opportunities for aerobic exercise: walking, water aerobics, cardio move. In the Oasis, we have the recumbent bicycle, Nustep, and treadmill to give you a safe aerobic workout. For strengthening exercises, try the strength training and chair yoga classes or free weights and resistance equipment in the Oasis. 

So leave your puzzles behind and step it up to exercise your brain. See the schedule for an exercise class you can enjoy or visit the Oasis anytime. 

October is Alzheimer Awareness Month. 

We are so blessed to have an amazing facility like Job’s Way that was specifically designed for people with Memory Issues. We want to show our support to the Alzheimer’s Association through financial donations so they may continue their mission to educate and research to end Alzheimer’s and dementia while enhancing care for those living with the disease. 

A Bake Sale will be on Thursday, October 24 from 9:30 to 1:30 in the Lobby. We need your help to bake goods, or help with the sales, and/or purchase items. All donations will go towards the Alzheimer’s Association. Check with Kayla Holland or Rachel Ward in Resident Programs for more details. 

Join the team and purchase the Kirby Pines “#ENDALZ” T-shirt for $5. Be sure to wear it on Tuesday, October 29 to show your support. We will gather in the Lobby for registration and refreshments to get our Walk to End Alzheimer’s on the way. Information about Alzheimer’s will be available as we take a fun stroll through the halls of Kirby Pines. Dogs on leashes are welcome to join us. Help us raise awareness and financial support for our local Alzheimer’s Association. 

Walk to End Alzheimer’s is October 29th at 10:00 am.