Carole Carson

A Home Gym on the Cheap

At a time when many of us are constrained financially, any idea that helps us manage our budget is welcome. No doubt this reality was why I was invited to demonstrate my low-cost home gym on KGO-TV ABC Channel 7’s afternoon program The View from the Bay.

The show is taped live in San Francisco, and I live three hours north in the Sierra foothills, so it wasn’t practical to transport my entire home gym. But I brought enough items that viewers could get the idea and even expand on the list through their own ingenuity.

I demonstrated the following items:

• A luggage strap for stretching hamstrings ($6)

• Two hand weights for strengthening the upper body ($20)

• A wood pole for improving back flexibility ($3)

• A throw from my living room that doubles as a mat ($10)

The hosts of the program, Janelle Wang and Spencer Christian, were good sports as I put them through lower back and hamstring exercises. You can see them struggling through the different poses here.

Even when money is not an issue, home gyms are particularly useful for caretakers or those pressed for time. They also are a good alternative for those who find the gym an intimidating environment or who feel embarrassed about their body. Whatever one’s reason for exercising at home, in this economy, ideas that involve a low-cost approach to fitness are worth considering.

"He who will not economize will have to agonize."                         Confucius

A Fountain of Youth—for the Brain?

A decade or two ago, memory loss, dementia and Alzheimer’s disease were inevitable clouds threatening to darken the senior years for many. But recently, a number of studies have challenged the notion that mental deterioration is an inevitable part of aging.

Just as we learned that the physical deterioration we associated with aging is in large part a function of lifestyle, we’ve learned that the amount and kind of mental deterioration associated with aging is also related to lifestyle.

Memory loss is not inevitable, and the risk of Parkinson’s disease, dementia and Alzheimer’s disease can be reduced through the daily choices we make, particularly with regard to exercise.

With increasing consistency, researchers assert that regular aerobic exercise, such as brisk walking at least three days a week for 45 minutes, improves the odds of maintaining memory and executive control functions, such as planning, scheduling and multitasking.

Researchers have also confirmed that learning new skills and playing games that require concentration, spatial learning, memory and processing speed also help maintain brain health.

And those of us who love coffee get an added boost. Researchers assert that caffeine improves mental processing and memory skills. Longterm coffee drinkers also have a lower incidence of dementia and Alzheimer’s disease.

Adding mental and physical exercise to one’s routine, along with drinking a few cups of coffee each day, are positive steps we can take. What do we need to avoid?

First, we need to avoid being overweight. Surplus weight can lead to diabetes, which affects memory and other mental functions.

Second, we need to keep our blood pressure in the normal range. Researchers can’t explain why hypertension results in memory loss or mental deterioration. But even if we don’t understand the mechanics, the conclusions remain clear. If necessary, we need to treat hypertension as part of a program to maintain brain health.

Here’s the bottom line if you want to preserve your memory, protect yourself from dementia or simply stay sharp:

• Exercise 30 to 60 minutes each day

• Maintain a normal weight

• Keep your blood pressure under control

• Enjoy coffee (if it doesn’t overstimulate you)

• Challenge yourself through learning and staying engaged

The essence of who we are is dependent upon the functioning of our brain, and the implications of these research results are clear. Although we cannot keep the days from passing or change our genetic inheritance, we can adopt healthy habits today that will improve the odds of maintaining a healthy and normally functioning brain tomorrow.

"Age is an opportunity no less than youth itself."                            Henry Wadsworth Longfellow

Survival of the Fittest?

Medical care costs continue to rise. This fact has implications for all of us, but especially for persons of retirement age.

Financial experts at Fidelity Investments advise retirees to set aside nearly $250,000 to cover medical expenses during their senior years. According to Fidelity’s analysis, projected medical costs have risen 50 percent over the past seven years. Equally troubling is the observation that the trend upward shows no sign of abating, and the Medicare trust fund is expected to be insolvent by 2019.

Will these worrisome costs trigger changes in lifestyle? Will we decide to become fit to reduce medical expenses? Or will only the fittest survive?

A significant percent (some experts place the estimate at 80 percent) of the medical expenses we incur are a function of lifestyle choices such as eating too much, smoking, not exercising consistently and abusing drugs and alcohol. The implication is clear: we can prevent the majority of medical illnesses and associated costs by adopting healthful lifestyles.

If we can no longer afford expensive care or prescription drugs to deal with our medical conditions, we certainly will have a strong incentive to stay as fit as possible.

Before I decided to lose weight and get fit, my medical insurer had a file on me that was at least five inches thick. Much of what I was treated for, whether it was gallbladder surgery or chest pain, was a function of lifestyle. I ate too much, so I weighed too much. I seldom exercised, and I enjoyed nightly cocktails. One overnight stay in the hospital for chest pain cost several thousand dollars.

Today, I keep my weight in the normal range, I exercise each day and I limit alcohol to an occasional glass of wine. As a consequence, except for an occasional sinus infection, my medical expenses are minimal. I want to keep them this way, partly to preserve my good health but also to preserve my nest egg. As medical care costs continue to rise, survival of the fittest may take on a new meaning.

"A man who dares to waste one hour of time has not discovered the value of life."                    Charles Darwin

Spring Clean Your Mental Closet

The birds are singing, and flowers are starting to bloom—it’s time for spring cleaning.

Each year, as part of my spring cleaning, I go through my closet and toss clothes that don’t fit, are outdated or have lost their usefulness and simply clutter up my life. I’ve since learned to apply the same process to mental housekeeping.

The advent of spring provides a unique opportunity to rid ourselves of beliefs and legends that weigh our hearts down and send the numbers on the scale up. Spring is the perfect time to throw out obsolete ideas that no longer fit and no longer serve us. Clearing out the self-limiting clutter creates a clearing for a defining moment to occur—the moment in which we decide to get fit.

Here are five myths that need to be removed from our mental closet:

1. It’s too late for me to make changes.

I interviewed Dr. Henry Lodge, author of Younger Next Year, and asked him whether it was ever too late to improve fitness. He quickly responded “Yes, but only the day after our funeral.” The implication is clear: as long as we are alive, it isn’t too late. Dr. Lodge asserts that if you take care of yourself, you can live healthfully and happily into your 90s.

2. Even if I did lose weight, I would only gain it back.

Thanks to the National Weight Control Registry, we know the success stories of over 5,000 people who have lost 30 or more pounds and kept the weight off a year or longer. Although how the registrants lost the weight varied, what the successful registrants share are the habits of exercising regularly and monitoring weight and diet.

3. I don’t have time to exercise.

Everyone has the same 24 hours to spend each day—no more, no less. You and I allocate time based on our priorities. Are you willing to make your health a priority? If not, you may have to make time for disease and illness tomorrow.

4. Anything that goes wrong with my body can be fixed by my doctor.

Doctors can treat the symptoms of the deadly quartet (obesity, diabetes, high blood pressure and high cholesterol) that increase the risk of premature death. However, you will need to make lifestyle changes if you wish to reduce or eliminate the risk of developing these conditions, some of which significantly reduce the quality of your life and lead to expensive medical treatments and drugs. The deadly quartet may also lead to your early demise.

5. I don’t have the willpower to make changes and stick to new, healthier habits.

Replace the concept of willpower with brainpower. That is, approach your fitness goals as a student. Learn new approaches to eating, exercise and stress management. Learning a new skill requires practice. You won’t achieve perfection with the first effort, but you’ll acquire your habits with persistence.

The expression mind over matter reminds us that mind shifting precedes shape shifting. What you think and how you see the world shape the choices that in turn shape your body. Use the end of winter and the advent of spring to begin creating a new, healthier you.

"From the end springs new beginnings."                Pliny the Elder

Are You Ready to Become a Flexitarian?

Be assured you won’t need to change your religion or take up yoga, but you may need to change your diet. Flexitarians are people who have adopted a vegetarian way of eating but are flexible enough to occasionally eat fish, chicken and beef.

Motives for adopting flexitarian diets vary. Some individuals want to lose weight. Others have ecological concerns; that is, they want to “green” their diet and avoid foods, such as beef, that require large amounts of energy and water to reach market. Eating vegetables, fruits and whole grains, especially when locally grown, is easier on the environment.

Stretching food dollars is another reason to avoid meat, especially during economically troubled times. Serving grain and vegetable-based casseroles is a good way to provide hearty food to a hungry family on a limited budget.

And some consumers feel that a primarily vegetarian diet is healthier than a diet that includes red meat. Research supports this conclusion. In a study of over 500,000 middle-aged and elderly Americans, researchers reported that consuming red meat increased the risk of early death for both men and women. Processed meats, such as sausage, cold cuts and hot dogs, compounded the risk.

My husband and I both grew up in homes where meals, including breakfast, were built around meat. Consequently, we’ve found it difficult to eliminate meat entirely, but we’ve begun to make changes.

I cook most of our meals, so I began by reducing portion sizes when meat was the centerpiece of the meal. I also began cooking dishes where meat played a minor role rather than a star-performing role. For example, my original recipe for scalloped potatoes called for layering slices of potatoes, onions and ham. Now I make scalloped potatoes with less than a cup of cubed ham, which is just enough to give the casserole a ham flavor. Or I make a half-dozen enchiladas using less than one cup of chicken, relying instead on beans, cheese and nonfat sour cream for filling.

Now that I have made this transition, the next step is to serve meatless meals two to three times a week. This menu requires that I explore the world of grains. Quinoa, one of my staples, is especially good because it can replace meat nutritionally as a source of protein.

My current pantry favorite is semipearled farro, a grain I was introduced to at a friend’s dinner. If you haven’t tried it, you are in for a treat. The grain looks like barley on steroids. Farro cooks quickly (in about 15 minutes), so it is convenient to prepare, and the grain adds a nutty texture to dishes.

Here is an easy recipe incorporating farro:

3 cups broccoli, broken into tablespoon sized pieces

2 cups precooked farro (may be boiled in stock for added flavor)

1/2 sliced mushrooms

1/2 cup parmesan cheese

One-half cup liquid (water, white wine or broth)

1 16-ounce can cream of mushroom or broccoli soup

3/4 cup grated cheddar cheese

1/2 cup cashews, peanuts or almonds, optional

Salt, to taste (salt in cheese may be sufficient)

Mix the ingredients in a large bowl. Spread the mixture evenly in a shallow casserole dish. Cover loosely with foil and bake at 350 degrees until bubbling hot (about 30 minutes). Use the leftovers for a nourishing hot lunch the following day.

When it comes to adopting a flexitarian approach to eating, self-interest and principles complement each other. Adopting the flexitarian diet can help us lose weight, save money, improve our health and lessen our impact on the environment. From my perspective, these benefits are irresistible.

"The doctor of the future will give no medicine, but will interest her or his patient in the in the care of the human frame, in a proper diet, and in the cause and prevention of disease."                 Thomas Edison (1847-1931)

Newsletter Trivia Question

Exercise benefits the body from the neck down. True or false?

False. Exercise benefits the brain as well. Aerobic exercise, such as walking, helps ward off Alzheimer’s disease, dementia and memory loss, according to a report by Dr. Arthur Kramer, professor of human perception and performance at the University of Illinois.

Dr. Kramer asserts that our brains tend to shrink as we age; however, aerobic exercise reverses the shrinkage, particularly in the region of the brain that processes memory. To improve your brain health, step outdoors and begin walking.

Can Hibiscus Tea Lower Blood Pressure?

Yes, according to researcher Diane L. McKay, PhD, who reported her findings in the February 2009 Tufts University Health & Nutrition Letter.

Dr. McKay works in the Antioxidants Research Laboratory of the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston, Massachusetts, and reported her results to the American Heart Association in November 2008.

Dr. McKay and her colleagues studied a small group of 65 participants. The group was split into two. About half the group drank three cups of hibiscus tea each day for six weeks. The second group drank a placebo beverage that looked like hibiscus tea. Participants were asked to follow their normal routines during the study.

At the conclusion of the six-week period, the average blood pressure of persons who drank the hibiscus tea dropped 7.2 points. These results are comparable those typically achieved with blood-pressure medication. And persons with the highest blood pressure showed the most significant reductions—an average of 13.2 points.

Even a small reduction in blood pressure can have a positive impact on patients’ health, so the results were encouraging. The study needs to be validated with a larger group; however, those who may be at risk for developing high blood pressure might want to enjoy a relaxing cup of hibiscus tea while they await further research results.

"One of the first duties of the physicians is to educate the masses not to take medicine."                Sir William Osler            

Black Bean Brownies and Other Chocolate Delights

I don’t remember where I first came across the idea of replacing shortening in brownies with puréed black beans. Applesauce or vanilla yogurt had been my go-to replacements in the past. But the idea of using black beans in place of shortening intrigued me, and I couldn’t wait to see what the outcome would be.

Searching through my cupboard, I found a chocolate truffle mix. What’s good for brownies should be good for truffles, oui? That assumption was my logic.

I replaced the butter that the recipe called for with an equivalent amount of puréed black beans. I washed the salty brine off the canned beans and puréed them with a couple of teaspoons of vanilla. Without telling my husband about the secret ingredient, I gave him the truffle test.

“Outstanding,” he said. He wanted another and then another. When I finally broke down and told him that I had replaced the butter with black beans, he didn’t believe me. I had to pull the empty can out of the garbage to prove my point.

Next I experimented with a box of No Pudge! Fudge Brownie Mix and achieved the same result. The brownies had a dark chocolate flavor and a rich, creamy texture. Then I made a boxed devil’s food cake. I couldn’t believe how light and fluffy the cake was and how rich it tasted. Once again, my official taster gave it an A+. His only complaint was that as a member of the clean plate club, he was gaining weight trying to keep up with my cooking.

The concept is simple enough. Replace all oil, butter or shortening in recipes with an equivalent amount of puréed black beans. If the resulting mixture is too thin, add a tablespoon of cake flour. If the mixture is too thick, add a small amount of vanilla, coffee, sherry, water or whatever you have handy.

Heidi Swanson has created the wonderful Web site 101 Cookbooks, which features the Amazing Black Bean Brownies Recipe. She credits Ania Catalano’s new cookbook, Baking with Agave Nectar, as the source.

Like me, Heidi found that the use of black beans “really worked, not even a hint of beany flavor.” Also like me, she can’t wait to experiment with other chocolate desserts.

Now I’m wondering if I can use white beans in my favorite white cake recipe. I’ll keep you posted.

"Life was like a box of chocolates. You never know what you're gonna get."                Forrest Gump