The Brain Game: Body and Mind Fitness as You Age

Senior couple working on crossword puzzle together

There is always dialogue about increasing and maintaining physical activity for better overall health. Staying active, plus a healthy diet; a good night’s sleep; less stress; a go-to support system of family and friends; more work-life balance; avoiding excess alcohol (no more than a daily glass of red wine or less); and not smoking, with a dash of all of the other preventive measures (inclusive of consulting your doctor), equals the right recipe for staying on track to becoming fit. And if you’ve got an existing condition like high blood pressure, high cholesterol, or obesity (as well as diabetes), it’s time to gain and maintain control of those loose cannons as well, to reduce risks of heart disease, heart attack, or stroke down the road.

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Zucchini and Date Muffins

zucchini muffinHello, healthy, satisfying, and portable breakfast. Here’s another one making the most of fresh fruits and veggies, whether you’ve brought home a bagful from the farmers’ market or supermarket. Make these muffins the night before, then grab and go. At just 145 calories, with just 5 grams of fat, and 6 grams of sugar, per serving, this recipe also offers 4 grams of protein with 3 grams of fiber. (They’re a good source of potassium, too, at 175 mgs.)

(Serves 12)

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Roasted Root Vegetables

Roasted fruits and vegetables

It seems like the sentence “Eat your vegetables!” has been uttered from health experts down through time. Why? Because, packed with vitamins and nutrients, they’re good and good for you! They also can be prepared affordably and simply; it often doesn’t take much more than the right seasoning and cooking method to bring out their natural flavor. This recipe scores on all counts and offers up a fall-ish mix of root veggies for the table (this time, beets, sweet potatoes, and turnips), at just 260 calories per serving.

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Mediterranean Baked Fish

Light and moist, the zesty flavor medley of the Mediterranean comes through in this perfect summer fish dish for family and friends. Using garlic, onion, tomato, and the other herbs (along with a good olive oil) eliminates the need for salt and more fat. It’s just 177 calories with 4 grams of fat per serving (plus only 1 gram of saturated fat), 281 mg. sodium, and only 56 grams of cholesterol.

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