Exercises You Can Do While Sitting

Exercises You Can Do While Sitting

Exercises You Can Do While Sitting

Let’s face it, as much as we’d love to get a good workout in on a daily basis, it’s just not always possible. With the COVID-19 pandemic and many gyms still being closed, it’s become even harder to find the motivation to workout. However, did you know there are numerous simple yet effective workouts you can do from your seat right now? Whether you’re working at your desk or watching tv, there’s bound to be an exercise that works for you.

Arm Circles

Sit up straight and raise your arms up to your sides, parallel to the floor. Move your arms in fast clockwise motions, gradually making the circles bigger. Do 20 arm circles, then take a 20-second break. Reverse the direction and repeat this exercise as needed. This exercise works your shoulders, upper arm, and back.

Overhead Tricep Extension

For this exercise, you can grab a lightweight item such as a book, or you can do it without any extra weight. Sit up tall and reach your arms straight up over your head close to your ears. Lower your hands behind you down the back of your head and neck. Then, lift your hands back up until your arms are straight up over your head.  Remembering to keep your arms close to your ears. Complete 3-4 sets of 10-15 reps to get the best results.

Overhead Press

You’ll want to use some form of weights for this exercise. If you don’t have dumbbells, you can use a household item such as a water bottle or soup can. Sit up straight and extend your arms to your sides. Bend your elbows so your fists are aligned with your ears. Push the weights up above your head, then lower again. Perform 4 sets of 15 reps. This exercise works your shoulders.

Seated Marches

First, you will need to steady yourself in a chair or on the couch. This is best achieved by placing your hands on the side of your chair or next to the hips. While sitting with your knees bent on a chair, lift your left thigh up as high as feels comfortable, then slowly lower your leg. Repeat the same action with your right leg like you’re marching. Aim for 15 marches on each leg for 3-4 sets. This exercise engages your core and cardiovascular system.

Calf Raises

Sit at the edge of your seat with your feet firmly planted on the ground. Squeeze your calves and raise your heel off the floor. Hold the contraction for a second before slowly lowering your heel. Repeat this exercise for 4 sets of 25 reps.

 

Sources

Mansfield, B. (2020, January 18). 7 exercises while sitting down in a Chair (great for work or home!). Retrieved from https://www.yourmodernfamily.com/exercise-sitting-down/

Polish, J. (2020, May 25). 13 exercises you can do while sitting. Retrieved from https://www.bustle.com/p/13-exercises-you-can-do-while-sitting-22915031

Williams, L. (2020, March 25). 11 accessible Chair exercises for older adults. Retrieved from https://www.verywellfit.com/chair-exercises-for-seniors-4161267

 

Arizona Complete Health and Diana Gregory Outreach Services  Aid Seniors During the COVID-19 Pandemic

Arizona Complete Health and Diana Gregory Outreach Services Aid Seniors During the COVID-19 Pandemic

Arizona Complete Health and Diana Gregory Outreach Services Aid Seniors During the COVID-19 Pandemic

Arizona Complete Health (AzCH), in partnership with Diana Gregory Outreach Services (DGOS), is sponsoring a week’s supply of pre-bagged fresh fruits and vegetables to targeted affordable housing facilities for 500 seniors and grandparents raising grandchildren from April 21 – May 15. This quick action has been the result of Governor Doug Ducey’s recognizing that farmers’ markets are an essential service to remain operational to ensure food access for all—especially to seniors who have been negatively impacted by COVID-19. Seniors are excited to receive the fresh fruits and vegetables and appreciate not being forgotten during the pandemic.

The goal of DGOS is to continue to raise emergency funds to support 3,000 seniors through the end of June. This particular population are in the highest risk, immune-compromised group most susceptible to the COVID-19 outbreak in Maricopa County. Without emergency services, they will remain in isolation, primarily living in food deserts and without fresh produce. “Calls for our services continue, confirming an increased demand. We are grateful for the support from Arizona Complete Health and other sponsors,” commented founder, Diana Gregory. 

Since 2009, Diana Gregory Outreach Services (DGOS), a 501( c)(3) has provided seniors, grandchildren in their care and veterans with regular Farmer’s Markets to ensure they have access to fresh fruits and vegetables and nutrition and wellness education. DGOS serves over 8,000 seniors and veterans annually. 

For more information about Diana Gregory Outreach Services – www.dianagregory.com

WHAT TO DO WITH YOUR WINTER VEGGIES

WHAT TO DO WITH YOUR WINTER VEGGIES

Although we don’t see much of a winter in Phoenix, our favorite winter staples are at the peak of their freshness right now. They’re cropping up at the grocery store and farmers markets. The beautiful green, white and orange veggies are taking over the produce section and we want to incorporate them into our meals. However, some of the traditional methods of preparing them can use some spicing up. Or maybe you’ve avoided trying certain vegetables and need a fresh perspective. Either way, it’s time for a winter veggie revamp for some of our old favorites!

Kale

A descendant of wild cabbage may not sound appetizing to some, but it deserves some attention. Kale is believed to have an acquired taste, but it’s really dependent on how it’s prepared. There are many types of kale out there, but one, in particular, has veggie lovers buzzing. They call it Lacinato kale. This variety is also known as Dinosaur kale, black kale or Tuscan kale. Dino kale received its name for its bumpy texture, which resembles that of dinosaur skin. This style of kale has been called “the darling of the culinary world.” If you haven’t tried it, then you’re in for a treat! The leaves are dark blue-green, narrow, tall and firm. It has a slightly sweeter and earthier flavor than its cruciferous counterpart, curly kale and it’s also chalk full of nutrients. It’s an excellent source of vitamin A, vitamin C, manganese, copper, and calcium. It’s also rich in fiber and vitamin B6. If you’re not convinced that kale is amazing yet, then you’ll have to try it yourself. Give this salad a try.

Fresh Kale Salad

Preparation:

Be sure to wash your kale and remove the tough spine in the center.

Stack some leaves on top of each other, then roll them up like a burrito and cut them finely into thin strips, the thinner the better. This makes it easier to chew and more enjoyable to eat.
Place kale strips into a bowl and add half of a lemon’s juice and toss. This helps to soften the tough leaves a bit and aids digestion.
Dice up a clove of garlic, place it in a measuring cup and add 2 tablespoons olive oil and the other half of your lemon’s juice. You’re welcome to add fresh or dried herbs of your choice. Get creative. Mix and allow it to sit for 15 minutes.
Pour the dressing onto the kale and toss.
Slice a red bell pepper into strips and toss with the salad.
Top it with some grated Parmesan cheese, some pumpkin seeds and add pepper to taste.
You can mix and match spices and veggies to add. The possibilities are endless! Enjoy!

Brussel Sprouts

Brussel sprouts have somewhat of a bad wrap but we just might be able to change their fate. As a kid you probably shied away from these guys, but they’re worth another try. Brussel sprouts are particularly high in protein compared to other green veggie varieties. These miniature green cabbages are packed with vitamin C, vitamin K, vitamin A, potassium, vitamin B6, iron, phosphorous and tons of disease-fighting phytochemicals. However, if you’re not savvy in cooking them, then they can lackluster to say the least. Keep it simple and try this easy and delicious method of preparing the infamous brussel sprout.

Roasted Brussel Sprouts

Preparation:

First, wash your sprouts and make sure to remove or cut off the stock (the end portion.)
Then cut in half, vertically (long ways) and toss in olive oil
Mince a few cloves of garlic and sprinkle onto the sprouts
Sprinkle on spices of your choice (cumin, red pepper flake, basil etc.) and place on a baking sheet
Roast in the oven on 350•F for 35 minutes or until crisp and tender.

Cauliflower

You may have seen this classic vegetable in a ready-made veggie tray with ranch dip but it’s potential goes far beyond that. Cauliflower contains 77% of the recommended daily value of vitamin C in one serving. It’s also full of dietary fiber, folate and omega-3 fatty acids. Don’t shy away from this versatile favorite. Its nutty flavor works harmoniously with almost anything you pair it with. It’s also a healthy replacement in several traditional recipes, like pizza dough and rice dishes. If you blend raw cauliflower in a food processor it becomes the consistency of rice, so you can use it in chicken fried rice or other recipes instead of using rice. You can also use it to make pizza dough if you’re cutting back on the bread or just want to try something fun. The possibilities are literally endless but if you like to keep it simple, then you’ll love this quick and easy idea.

Roasted Cauliflower Steaks

Preparation:

Wash your head of cauliflower and cut off the stalk and leaves at its base
Cut the head lengthwise, with a large chef’s knife, into roughly three 1 ½ inch slabs
Usually, you can get at least 3 steaks if not, don’t worry you can still use the florets
Brush olive oil on both sides of the steaks and on any florets that came loose
Sprinkle with paprika, cumin, parsley (or any spices of your choice) and pepper on both sides
Place on a baking sheet and bake on 375•F for 15 minutes on each side
The steaks and florets come out tender and delicious. This can be the main course of your meal since cauliflower is hardy and satiating. You can add sides of your choice and enjoy!

Winter Squash

Let’s give Butternut and Acorn squash a moment in the limelight this winter. Butternut squash is loaded with vitamin A and is an excellent source of fiber, potassium, and magnesium. Its flesh has a bright yellow-orange color and a sweet nutty flavor, similar to pumpkin. On the other hand, acorn squash may not be as rich in beta-carotene as its butternut counterpart, but it’s a good source of dietary fiber and has vitamin C, potassium and manganese. Acorn squash is also less sweet and lighter in color than butternut squash. These are two very different squashes with equally delectable traits. So when you combine them, you get a balanced texture and full-bodied flavor. Try pairing the two in a cozy winter soup. This recipe takes a bit more time but it’s definitely worth the effort!

Roasted Winter Squash Soup

Preparation:

Cut your butternut squash in half vertically (long way) and scoop out the seedy portion (make sure to save the seeds for toasting later)
Brush with olive oil and salt and pepper and place face down on a baking sheet
Cut the top off of your acorn squash and cut it in half vertically
Scoop out the seedy portion and save the seeds
Brush the flesh with olive oil and salt and pepper
Place face down on a baking sheet (the butternut make take a little longer to roast
Roast in the oven on 375•F for 45 minutes to 1 hour or until fork tender
Pull from the oven and allow to cool
Meanwhile, clean your seeds toss in olive oil and place them on a baking sheet to bake for 15 minutes or until crisp and lightly browned
Once the squashes are cool, scrape out the flesh and place in a food processor to blend until smooth
In a large pot, sauté a yellow onion and a red bell pepper in a tablespoon of butter
Add a carton of stalk of your choice (veggie or chicken) and stir in the squash puree
At this point you can add fresh herbs such as sage or thyme if you so choose and season with salt and pepper to taste
If you like your soup extra creamy you can add a half-cup of heavy cream.
Heat and continue to stir and taste as you go until the flavor is to your liking
Serve with toasted seeds and Parmesan cheese

Incorporating new recipes into your cooking routine can be a fun way to integrate healthy, nutrient-rich foods into your diet. This will boost your immune system and help you in fighting the flu this season. These tips and ideas will encourage a new appreciation for your winter veggies. So feel free to get creative and have a little fun while you’re nourishing your body this winter.

Sonoran Living names Diana Gregory as an Extraordinary Woman of Color honoree

Sonoran Living names Diana Gregory as an Extraordinary Woman of Color honoree

Sonoran Living names Diana Gregory as an Extraordinary Woman of Color honoree

Gregory’s Fresh Market is working to ensure that “No Senior Goes To Bed Hungry.” 

 

Sister Madonna Buder will receive the Athlete of the Year Award at the 5th Annual Senior Awards

Sister Madonna Buder will receive the Athlete of the Year Award at the 5th Annual Senior Awards

“Keep Trying, Your Effort in itself is a Success”

I am inspired by Sister Madonna Buder’s commitment and dedication to physical fitness, health, and nutrition. She is a champion for seniors and she “walks the talk”.

What she has been able to accomplish in her extraordinary life has been exceptional. Sister Madonna Buder has been selected to receive the Athlete of the Year Award at the 5th Annual Senior Awards Luncheon.  She will share her journey and speak on healthy aging.  She is an inspiration for seniors to keep moving.

 

What People Should Know About Sister Madonna Buder

 

  • She began running on April 1st, 1978 (at age 47) for exercise and spiritual freedom.
  • Her first race was the 1978 Bloomsday, a mere 5 weeks after she started running.
  • She ran her first triathlon at age 52 and her first Ironman triathlon at age 55.
  • She has run seven marathons including the Boston Marathon 5 times.
  • She has competed in over 370 + triathlon races around the world.
  • She has competed in 45 full “Ironman” triathlons (2.4-mile swim, 112-mile bicycle, and 26.2-mile run).
  • She is an Ironman World Champion and World Record holder several times over.
  • She is affectionately known as the “Iron Nun”.
  • She is enshrined in several halls-of-fame.
  • She has helped raise thousands of dollars for charity.
  • She holds two Master’s degrees.
  • She has published her autobiography.
  • She is a Spokane Camera Club Lifetime member.
  • She has continued to run races all over the world…and still runs!

For more information, click on the link below.

http://5thdgosfawards.eventbrite.com

Sister Madonna Buder

Sister Madonna Buder

 

“I’ve learned other life lessons along the way, but the ones that I’d look back and tell my twenty-something self now are: It’s not what you say, it’s what you do; don’t pay attention to how old you are, only focus on how old you feel; and be patient — one of my worst enemies is patience, I’m still trying to fine-tune it so that I’m able to stop and smell the roses.”

Meet Tao-Porchon Lynch at the 4th Annual Senior Awards Luncheon

4th Annual Senior Awards Friday, September 25, 2015 at the Arizona Biltmore, a Waldorf Astoria Resort

Ninety seven year old Tao Porchon-Lynch has set the world on fire and has been covered by media around the globe from CNN, NBC and CBS to BBC, AlJazeera and India Times. Her YouTube videos have garnered almost 1 million views and counting! Since she started dancing competitively at the age of 87, she has won over 600 first-place awards. On top of that, she marched with Mahatma Gandhi – twice. Master Yoga Teacher, former model/actress/producer, award-winning dancer, lifelong activist and wine connoisseur… be inspired by her words, her presence and her footwork.