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HealthyLIFE
the
living your very best at gleneagles issue 25 • August 2020
The New Normal
KAREN MIKUS
Healthy LIfestyle Director
Covid-19 has likely brought many emotional states
Image MD Presentation changes to how you live your life. The We have included articles on the
WEDNESDAY, AUGUST 19 uncertainty of how long the pandemic importance of wearing a face mask, how
1:00 pm on Zoom
will last, altered daily routines, worries to keep your glasses from fogging up
Image Skin Care educator,
Dale Janni will be here to
about the economy and social isolation. while wearing a face mask and what’s
personally explain the product It would be hard for anyone not to feel the best face mask material for optimum
and to answer your questions.
Complete details will be sent
stress and anxiety. protection. Dr. Lillian Craggs-Dino has
via email. There is a flip side to the anxiety we provided an article on eating during
might feel. It is helping us to cope, to the pandemic and how to improve your
bond together from a physical distance mood and lower stress. Chef Chris has
to slow the spread of the virus. So our included a nutritious recipe to keep us
anxiety is a good thing right now, but on our healthy journey.
we need to manage it well. This issue of You will find links for helpful
The Healthy Life is about coping with resources and zoom events to come.
OUR CHANGING
NUTRITION NEEDS covid. We are here to offer self-care The next issue of The Healthy Life will
THURSDAY, AUGUST 20 strategies and practical methods to help be out in November. We welcome your
4:00 pm on Zoom reduce your stress and lighten your suggestions and feedback.
Are you still eating the same worries. We will talk about the power
way as you did when you
were 20? If so, you may not of a Deep Breathing practice and how Be Healthy,
Karen
be getting the right nutrients it can heal and care for our mental and
you need during this time of
your life. Learn about optimal
nutrition for your age group.
the HealthyLIFE gleneagles country club photo by rich north
Z social
How do we keep anxiety, fear and
paranoia at manageable levels with a virus
that has infected millions worldwide?
Coping The battle seems like it is outside of your home against some
microscopic enemy, but the struggle also occurs inside your
with
mind. If you are feeling stressed or anxious, these seven ways of
coping will help you manage your emotions. They are science-
driven pathways to becoming a healthier you. These coping
strategies embrace and approach your stressors head-on to build
resolve, grit and resiliency. It is normal to find it difficult to be
COVID
consistent when starting a new routine. Give yourself plenty
of self-compassion because, when it comes to coping, the most
important step you take is always the next one.
2 the HealthyLIFE gleneagles country club
7 ways
of Coping: Social distancing is actually a misnomer. What we
want is physical distancing while we work hard to
1. Stay Physically Safe stay socially connected. If you are spending a lot
The biggest safety behaviors
of time alone at home and would like to connect
(wearing a mask, physical distancing
and washing your hands) decrease to another member in the community that might
transmission of the Covid-19 virus. be in a similar situation please reach out to me at
This is also an integral part of
kmikus@gleneagles.cc or call me at 495-2806.
anxiety management. It gives you a
sense of control.
Our new program Partner Strong is all about
2. Limit media to reduce
anxiety helping to create meaningful connections within
Try to limit Covid-19 media our community. We will be proactively reaching
exposure to no more than twice
out to members to find out how you are doing
a day. Check for updates in the
morning and before dinner, avoid during this challenging time.
new coverage before bedtime. The
reality is most people are dealing
with this very well and rising up to and go outside each day to be
help others. 4. Find ways of expressing
active. If you want to change your
kindness, patience and
3. Get and provide warm, mood, change your activities and/
compassion
comforting, social support by or your thoughts.
Be extra kind to yourself. This is a
video, phone or text. hard time for everyone. Humans 6. Eat Well
This is critical! Taking the time to across the world are sharing this Good nutrition helps our mood.
share your feelings and to listen experience with you. Helping others Stress makes us seek comfort
and support others will go a long in need is both critical to get through foods that are not always good
way. Talking with other members this well, and also creates more for us. Check out Dr. Lillian
who have our best interests at heart purpose to our days and well-being. Craggs-Dino’s nutrition article for
makes us feel safe. More than just additional information.
providing social support about the 5. Create new routines and
current crisis, it is a good idea to keep practicing healthy 7. Deep Breathing
use these connections to talk about behaviors Also called Diaphragmatic
the things you normally would – Routine and ritual are restorative breathing is a sure-fire method of
hosting your book club online, for to us. Our brain wants predictable managing your body’s response to
example – can create feelings of activity so we can relax our vigilant anxiety and stress. See page 8 for
connectedness. nervous system. Go to bed early more information.
the HealthyLIFE gleneagles country club
3
Z nutrition
Foods to Improve Your DR. LILLIAN
CRAGGS-DINO
Dietician dha,
Mood and Reduce Stress
rdn, ldn
We are in trying times, but resilience to the Covid-19 largely depends
on maintaining a healthy lifestyle with wholesome foods and daily
physical activity. While we want to avoid the “Quarantine 15” weight
gain with this pandemic, we should also be thinking about foods that
nourish our bodies and our minds. Over one third of Americans report
some sort of anxiety or depression since Covid, but there are certain
foods that can improve our mood and ultimately lower our stress and
improve our over-all wellbeing.
According to the SMILES research trial, scientists found people who
ate a modified Mediterranean diet put their depression in remission
and had a more positive outlook on life compared to those who ate
unhealthy diets composed of processed foods with excessive sugar, fat,
calories, and alcohol.
We know that a Mediterranean diet is healthy for our heart, but now
we know this diet is also healthy for our brains and mood! So what
exactly is a modified Mediterranean diet (Modi-Med diet)? The Modi-
Med diet focuses on 12 key food groups (See table).
The reason for eating these foods is that they contain nutrients
that are healthy for our bodies, and more specifically, these nutrients
keep our moods elevated and our brain happy. These food groups
contain high levels of selenium, vitamin D, zinc, omega-3 fatty acids,
antioxidants, vitamins A, E, C, and the B-vitamins, especially B6, B12
and folic acid, all necessary to keep us in balance.
There are so many things out of our control. However, what we feed
our bodies is something we can empower. Therefore, the message to
keep Covid-19 away and balance our minds and bodies is to avoid
overly process and refined foods. Choose wholesome foods from these
food groups and start feeling the holistic beneficial effects.
WHOLE GRAINS 5-8 ounces per day
VEGETABLES 3 cups per day (especially green leafy)
FRUITS 3 cups per day
LOW FAT DAIRY 3 cups per day
OLIVE OIL 3 Tablespoons per day
NUTS ½ ounces per day
LEGUMES 3-4 servings (1 cup serving size) weekly
LEAN RED MEAT 3-3.5 servings (2.5 oz serving size) weekly
FISH 2 or more servings (3.5 oz serving size) weekly
LEAN POULTRY 2-3 servings (3 oz serving size) weekly
EGGS Up to 6 whole eggs weekly
“EXTRAS” No more than 3 servings per week of
refined sugars, fried foods, or processed foods.
4 the HealthyLIFE gleneagles country club
Pesto Ingredients Yields 4 servings
• ½ Pound Jumbo Shrimp 16/20 or larger peeled and deveined
Shrimp
• ¼ cup prepared Pesto
• 4 TBSP Olive oil divided in 1/4
• 2 Cloves Garlic Minced
Salad
• ¼ tsp Kosher Salt
• ¼ tsp Black pepper
• Pinch of Red pepper flakes
• 2 Cups Cherry Tomatoes CHRIS REICHART
Executive Chef
• 1 bag Baby Arugula
• ½ Lemon
• 1/8 cup Freshly shaved Parmesan Cheese
• ½ Cup Cannellini/White Beans drained and rinsed
Directions
1. In bowl mix Shrimp, 1TBSP Oil, Salt, Pepper, red pepper flakes and
garlic. Set aside 30 minutes to allow flavors to meld together
2. In Nonstick sauté pan on medium high heat a 1TBSP oil and half of
the shrimp. Cook shrimp 2 minutes on each side until just opaque
remove from heat into separate bowl
3. Repeat process with remaining shrimp and add to the bowl with cooked
foodiecrush.com
shrimp when done.
4. Toss Shrimp with Pesto and set aside
5. In same sauté pan used for the shrimp add tomatoes and sauté on high
heat for 2 minutes frequently tossing as to not burn them. Once done
set aside.
With Arugula, 6. In bowl add Arugula, Lemon, remaining oil, and toss, transfer to
serving bowl or plate and add tomatoes, parmesan and shrimp. Add
White Beans more salt and pepper to taste and enjoy.
7. You can change up this salad by adjusting the greens to spring greens or
and Parmesan baby kale mix, adding olives, Cucumbers or red onion and changing the
cheese to feta or goat cheese.
ZWhat’s In Season
Z
MANGOES - A satisfyingly sweet treat that is relatively low calorie.
There are 202 calories in one whole mango. Each serving of mango is fat
free, sodium free and cholesterol free. Mangos contain over 20 different
vitamins and minerals, helping to make them a superfood. One serving (¾
cup) provides 50% of your daily vitamin C, 8% of your daily Vitamin A and 8%
of your daily vitamin B6. It’s a delicious and fun way to get fiber into your
diet. It’s also a good source of folate and copper. Give your body a super
fun, super fruit!
the HealthyLIFE gleneagles country club
Photo: Olive & Mango 5
Z knowledge
ALL ABOUT BILL NYE “THE SCIENCE GUY”
MASKS
Face masks are not especially convenient or fun
to wear. But they are necessary to help prevent
FACE MASK EXPERIMENT
Scientist, comedian and engineer Bill Nye created a
video demonstrating which masks are most effective in
keeping you safe from Covid-19. He uses a candle in his
experiment to show how much air escapes his mouth
when it’s covered by different masks. He test out a scarf,
homemade mask and an N-95 medical grade mask.
Studies show, and this experiment highlights, how
the spread of Covid 19. Here we offer proof with covering your nose and mouth significantly reduces the
Bill Nye’s test of face mask efficacy, advice for likelihood of respiratory viruses being passed from one
eyeglasses fogging up and best material to use person to the other.
for optimum face mask protection. Click here to watch the video!
6 the HealthyLIFE gleneagles country club
glasses. Also, make sure the top of your mask is tight
HOW TO PREVENT FOGGY and the bottom looser, to help direct your exhaled
GLASSES WITH A FACE MASK breath away from your eyes.
As more Americans don face masks to venture outside If you are using a surgical mask with ties, a 2014
many of those who wear glasses are finding that their article in the Annals of the Royal College of Surgeons
lenses fog up. It’s a problem that bespectacled surgeons, of England advises going against your instincts. Tie the
as well as goggle-wearing skiers, have long experienced. mask crisscross so that the top ties come below your
With that in mind, if your eyeglasses are fogging ears and the bottom ties go above. It will make for a
when you put on a face mask, it’s because warm, moist tighter fit.
air you exhale is being directed up to your glasses. To
stop the fogging, you need to block your breath from
reaching the surfaces of your lenses.
BEST FACE MASK MATERIALS:
The Annals of the Royal College of Surgeons of COTTON WITH CHIFFON
England published an article in 2011 that offered a If you are making a homemade mask, a new study
simple method to prevent fogging, suggesting that, just published in the Scientific Journal ACS Nano found
before wearing a face mask, people wash their spectacles that homemade face masks that use a combination of
with soapy water, shake off the excess and then allow tightly woven cotton and polyester-spandex chiffon or
the lenses to air-dry. silk will provide a very effective filter for the aerosol
“Washing the spectacles with soapy water leaves particles that spread from the covid -19 virus. Masks
behind a thin film that acts as a fog barrier. Antifogging made with one layer of cotton and two layers of chiffon
solutions used for scuba masks or ski goggles also (a netlike fabric often found in evening gowns) or silk
accomplish this.” will filter out 80 percent of particles – similar to the
Another tactic is to consider the fit of your face mask, effectiveness of the N95 mask material – due to the
to prevent your exhaled breath from reaching your electrostatic barrier of the fabric. The mask must have a
glasses. An easy hack is to place a folded tissue between snug fit. Even a 1 percent gap reduces the filtering of all
your mouth and the mask. The tissue will absorb the face masks by 50 percent or more.
warm, moist air, preventing it from reaching your
Spotlight on... Ainsley Venner, Instructor & Personal Trainer
Ainsley’s journey in the fitness industry to learn more and build on a strong some recipes or
started in the early 80’s as an Aerobics foundation her parents generously sharing her Pampered
Instructor. Her teaching was a secondary gave her. Drawn to sports at a young Chef products with clients.
vocation to her long standing career in age, Ainsley plays golf and tennis, goes If she’s not in the kitchen she
banking and finance. It wasn’t until 2006 bowling and enjoys diving. might be relaxing enjoying one of her
that Ainsley left corporate America and Ainsley holds many certifications in hobbies, needlepoint.
followed her passion into the Health fitness including specialty certifications Ainsley has been married to Ray for 24
and Wellness Industry full time. For the with Titleist Performance Institute (TPI) years and enjoys the unconditional love
past 14 years Ainsley has held jobs as as a level 2 Fitness Trainer, Etcheberry and companionship of their yellow Lab,
teacher, trainer, coordinator and Fitness Tennis – Strength, Conditioning & Riley.
Director at both public and private clubs. Movement Coach; Active Isolated Ainsley has three mantras that she
Ainsley’s passion for health and Stretching and is a Certified Holistic believes in; A healthy body creates a
wellness is no surprise to people that Health Counselor with Institute for healthy mind; Your workouts should
have known her all her life. Action Integrative Nutrition (IIN). always be safe, effective and fun; Take
oriented, curious, outgoing, living for When Ainsley is not working, you the best, and leave the rest!
new experiences and always yearning might find her in the kitchen practicing
the HealthyLIFE gleneagles country club
7
Z exercise
Breathe
with Intention
Breath work is basically intentional breathing. According to experts,
most people breathe at 10-20 percent of their full capacity. Restricted
breathing greatly decreases respiratory functions, which in turn decreases
energy levels in the body. Since oxygen is our main source of life, and
exhalation is the main way to expel toxins from our bodies. Poor breathing Member Spotlight:
can contribute to a multitude of health problems, from high blood
pressure to insomnia. BARBARA
Breathing through the nose is the way our bodies were designed.
Breathing in and out through the nose helps us to take fuller, deeper RODMAN
breaths, which stimulates the lower lung to distribute greater amounts of
oxygen throughout the body. Also, the Being the “Member Spotlight” is
lower lung is rich with parasympathetic the greatest honor of my 15 years
nerve receptors associated with calming at Gleneagles. I’ve been exercising
the body and mind, whereas the upper for 10 years and find it is as
essential as brushing my teeth! It
lungs – which are stimulated by chest promotes a healthy mind and body
and mouth breathing – prompt us to and relieves stress for me. Another
hyperventilate and trigger sympathetic benefit is meeting and making new
nerve receptors, which result in flight or friends.
fight reaction. The Healthy Lifestyle Center has
Many people who breath through the such a welcoming atmosphere
mouth too much are also shallow chest with kind, knowledgeable
breathers. Poor posture and a sedentary instructors and staff who will stop
whatever they’re doing to answer
lifestyle contribute to this ineffective and questions, put fans on, show you
unhealthy way of breathing. Instead, how to use any of the multitude
focus on breathing through the nose and of machines and so on. They also
into the belly. have a very innovative, flexible
leader in Karen.
If you are feeling stressed or anxious
practice breathing in through your nose There are wonderful classes at
and into your belly. After a few deep all levels that are, in keeping with
breaths you will notice a huge difference. circumstances, on Zoom. Besides
classes at home I like to work on
Watch Video: Calm & Relax strength with weights, abs and
Breath Workshop Watch Video: Guided Tutorial
leg machines, and cardio on the
ellipticals. When I’ve completed
Wednesday, August 5 my routine, I always feel good!!
11:30 am on Zoom for Energy & Health How fortunate we are!
8 the HealthyLIFE gleneagles country club
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