Category Archives: The Becoming Center

Top Five Tips from Personal Trainers at The Becoming Center on Weight Loss for Older Adults

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The Becoming Center exercise physiologist Kiley

Exercise Physiologist at The Becoming Center, Kiley Sharp

The Becoming Center is more than just a place where individuals come to reach their health and fitness goals, it is the core of motivation for people striving to feel strong, and discover the endless possibilities of living well.  An outstanding wellness center located in Montgomery County, The Becoming Center is home to exercise physiologists, personal trainers, and nutritionists who create personalized health and exercise programs on a daily basis. Today, they’re sharing their secrets on how older adults can lead a healthy lifestyle, lose weight, and live well.

Why does it feel so difficult for older adults to lose weight?

According to the Centers for Disease Control and Prevention (CDC), in 2015-2016 the prevalence of obesity was higher among adults ages 60 and older than it was in younger adults ages 20 to 39.  With older adults representing approximately 41 percent of the obese population in America, and individuals ages 20 to 39 representing just 35 percent, the question isn’t whether or not obesity is more common among this population, it’s why.

Common reasons adults ages 60 and over struggle with weight loss and weight management

  • Slowing down of metabolism
  • Decreased exercise due to health issues
  • Poor nutrition due to changes in physical activity
  • Muscle loss due to lack of exercise

 

Exercise Physiologist at The Becoming Center, Kiley Sharp, says, “Several things change in the body with age, including metabolism slowing down and typically several health issues and concerns. As individuals age, it is not uncommon for health problems to surface, which can often make exercise and nutrition difficult to maintain and keep up with.” To stay physically active and maintain a healthy weight, older adults must navigate these new challenges, and The Becoming Center personal trainers are spilling their secrets.

1. Find a fitness routine you actually enjoy doing!

If you’re trying to lose weight, exercise will certainly help. But the key to making physical fitness more routine is making it feel fun, not dreadful. According to the US Department of Health and Human Services, only 35-44 percent of adults 75 years or older are physically active. And more than 80 percent of adults do not meet the national guidelines for physical activity. These numbers are certainly concerning, and they likely say a lot about how Americans feel about exercise overall.

Exercise physiologist, Kiley has a simple recommendation, “Every individual’s body is different and what it really comes down to is finding something that is effective for that person and also finding something that they enjoy and are likely to stick to!” Kiley says, revealing in her opinion a key component to creating effective fitness routines.

The Becoming Center personal trainer

Director of The Becoming Center and personal trainer, Anthony Byers, enjoying exercise with members

2. Balance cardio and strength training

It’s an accomplishment to successfully fit exercise into your day-to-day. However, if you’re looking to lose weight, it’s important to know what kinds of exercise will be most effective in relation to your fitness goals. Kiley, who works with many older adults says, “With clients, I have found that a balance between cardiovascular exercise and resistance/weight training seems to be the most successful way to lose weight.” Recommending variation and balance, Kiley advises many of her older adult clients that focusing on both muscle building and cardio is more beneficial than simply focusing on one or the other.

According to Dr. Medha Munshi, geriatrician and endocrinologist at Beth Isareal Deaconess Medical Center in Boston, muscles use up more calories than fat, so the less muscle mass you have, the slower your metabolism will typically be. As a result, the slower your metabolism is, the fewer calories you will need. This is why a balanced fitness routine of both weight training and cardio is so important to burn calories and build muscle simultaneously.

3. Don’t forget about nutrition.

Exercise is certainly important when you’re trying to lose weight, but equally important is the nutrition you pair alongside it. Diet along with exercise is what will make your weight loss efforts most effective. According to Dr. Holly Lofton, M.D., assistant professor of medicine and director of the weight management program at New York University’s Langone Medical Center, to lose one pound each week from exercise alone (without dieting), you’d have to run 10 miles every day. As unrealistic as that is for the average human, it demonstrates the need to balance both fitness and nutrition for optimal weight loss.

4. If struggling with health issues, make safety your priority

While health issues can often make exercise difficult for older adults, personal trainers at The Becoming Center strive to help members reach their fitness goals through safe and effective exercises. “At The Becoming Center, our main priority is safety,” Kiley says emphasizing that even with health issues, it’s possible to maintain your physical activity and weight.

“A large concern some of our members face, is that many of them have either never exercised or have not exercised in a long time due to outside factors such as health issues or time constraints. It is very important for us to ensure that everyone here is doing what’s best for them and that they are doing these exercises safely and effectively.”

water aerobics class at The Becoming Center

Water Aerobics class at The Becoming Center’s therapeutic pool

5. Accountability!

Kiley says a challenge many of her clients at The Becoming Center face is accountability. “Typically when exercising alone, it is difficult to hold yourself accountable and it’s common for a person to plateau or even regress and stop their routine.” Kiley says this is why personal training is so important for the older population. “It helps to ensure that individuals are keeping their schedule and working toward their goals with someone that can hold them accountable.” While it can be difficult to find motivation to exercise on your own, if someone else depends on you, particularly a personal trainer, it makes motivation a little easier.

At The Becoming Center, personal trainers like Kiley work with members to create customized fitness routines that accommodate your health needs in a safe and effective way. Training sessions can range from strength exercises, to balance, to stretching, and more. With a diverse array of programs and established team of personal trainers, exercise physiologists, and nutritionists, The Becoming Center helps adults of all ages become stronger and healthier every day. Click here to visit their website and see how they can help you reach your nutrition and fitness goals.

Heat Stroke, Skin Cancer, and Senior Health

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As the dog days of summer are upon us and heat continues, it’s important to take steps to avoid heat stroke, protect yourself from melanoma, and stay safe in the sun. Older adults are more likely to have medical conditions that change normal body responses to heat; this includes affecting the body’s ability to sweat and regulate body temperature.

Anthony Byers, director of The Becoming Center offers some great tips on how older adults can stay safe and avoid heat stroke:

  • Stay in air-conditioned buildings as much as possible. If your home doesn’t have air conditioning, contact Your Way Home Montgomery County which is operated by the Montgomery County Aging and Adult Services Center.
  • Do not rely on fans as your main cooling source when it’s really hot outside. During the summer, ceiling fans should rotate in a counterclockwise direction as that creates a cool downward airflow.
  • Drink more water than usual and don’t wait until you’re thirsty to drink
    • If your doctor limits the amount of fluids you drink or has you on water pills, ask them how much you should drink during hot weather.
  • Don’t use your stove or oven to cook if you don’t have to – it will make you and your house hotter.
  • Wear loose fitting, lightweight clothing.
  • Take cool showers or baths to cool down.
  • Do not engage in very strenuous activities and get plenty of rest.
  • Check on a friend or neighbor and have someone do the same for you.

Skin cancer is the most common cancer in the United States with nearly 5 million people treated for skin cancer each year. Melanoma, a form of skin cancer, causes an estimated 10,000 deaths in the U.S annually.

Almost one-third of all U.S. adults get sunburned each year and on average, the risk for developing melanoma doubles if one has had more than five sunburns in their lifetime. In the last decade, there has been a 53% increase in new melanoma cases with a predicted 175,000 cases in 2018 alone. For those over 65, there is a between a 40 and 50 percent chance they have at least one skin cancer lesion during their lifetime.

While these statistics can be alarming, the good news is that melanoma and other related benign skin lesions can be prevented even later in life. Recommendations for older adults to reduce the risk of skin damage and skin cancer include:

  • Seek shade before you need relief from the sun. Take breaks when working outdoors to rest under a tree or umbrella.
  • Limit outdoor activity between 10 a.m. and 4 p.m., the peak times for sunlight. Remember that sunburn can happen even on cloudy and overcast days.
  • Wear clothing from a tightly woven fabric and wear darker colors. Some clothing brands are certified under international standards to provide ultraviolet protection.
  • Sunglasses that block both UVA and UVB rays offer the best protection.
  • When applying sunscreen, use a broad spectrum sunscreen with a minimum SPF of 15 before you go outside. Add thick layer to all exposed areas of skin and don’t forget hard to reach places such as your back.
  • Reapply sunscreen after 2 hours or after perspiring heavily, swimming or toweling off.
  • Be extra careful around surfaces that reflect the sun’s rays, such as sand, water and concrete. UVA and UVB light can reflect off these surfaces and cause sunburn and skin damage.

By following these suggestions, you can safely enjoy the great outdoors while protecting yourself from heat stroke, sunburn, and an increased risk of developing melanoma.

For more information about joining the Becoming Center, please visit our site at BecomingCenter.org.

Liberty Wellness – Employees Helping Employees

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Liberty Wellness Works is Liberty Lutheran’s health and wellness program that helps employees reach their fitness goals, as well as achieve better health through improved diets, nutrition, and stress management. Liberty staff members are encouraged to earn points that can be redeemed for financial bonuses at the end of each Eligible employees can gain up to $350 per year.

The system is based on a 1 point equals $1 system. Regular wellness visits with a physician that include bloodwork are worth 200 points, which converts to $200. Completing a monthly challenge will earn an employee 5 points. Being a non-smoker for over 12 months is worth 10 points. Having your annual dental exam is worth 15 points. Points are also awarded for such activities as reading a book on stress management, receiving an annual flu shot, joining a gym (or Liberty’s own Becoming Center), and more.

Each month, employees are encouraged to submit healthy recipes they enjoy making at home. Rebecca Ditore, wellness program coordinator, then assembles the recipes and shares them with the entire network of Liberty employees through her email blasts.

This summer alone, 60 recipes were sent to Rebecca by staff to encourage others to eat healthy this summer.

Here is just a sample of those recipes:

Tropical Papaya Smoothie
Submitted by: Annamma from Paul’s Run
Servings: 1
1 papaya, cut into chunks
1 c fat-free plain yogurt
½ c fresh pineapple chunks
½ c crushed ice
1 tsp coconut extract
1 tsp ground flaxseed

Combine the papaya, yogurt, pineapple, ice, coconut extract, and flaxseed. Process for about 30 seconds, or until smooth and frosty.

Greek Yogurt Pancakes
Submitted by: Heidy from Liberty at Home
½ cup flour
1 tsp baking soda
1 container plain or flavored Greek yogurt
1 egg

Mix together, cook with coconut oil
Pour about ¼ cup of batter onto skillet to make 1 pancake
Wait for edges to bubble and flip pancake

Cantaloupe Salsa
Submitted by: Luanne Fisher, Whitemarsh
4 cups cantaloupe, small chunks
1 cup tomatoes, small chunks
½ red onion, diced
½ cup chopped fresh cilantro
½ yellow bell pepper, diced
½ cucumber, small chunks
4 jalapeno peppers, diced
2 tbsp. each lemon & lime juice
Clove garlic, minced
1 tbsp. olive oil

Mix everything & refrigerate until chilled & flavors combine (about 1 – 2 hrs.)

Summer Fruit Salad
Submitted by: Sherry, The Village at Penn State
1 – 29oz can of peach slices (don’t drain)
1 – 20oz can of pineapple chunks (don’t drain)
3 1/8 box of instant vanilla pudding
1 lb. of strawberries sliced
1 banana sliced
½ pint blueberries
1- Bunch of grapes

In a large bowl combine peaches, pineapple, pudding and juice from cans. Mix well. Stir in remaining fruit and chill.

Carrot Dogs
Submitted by: Areatha, West Philadelphia Senior Center
5 carrots – cut each end of the carrot off, to fit a hot dog bun,
Shave the outer layer of skin off.
Put 2 cups of water in a pot with:
2 tbls. soy sauce
2 tbls. liquid smoke
2 tbls. steak sauce such as A1 sauce
2 tbls. maple syrup
2 tbls. ketchup
(Preferably organic, without high fructose corn syrup)

Stir the pot and add the carrots.
Let it boil for 10 minutes
Cover the pot and boil for 10 more minutes.
Place your carrot in a hot dog bun and dress it with coleslaw, white onions, mustard and ketchup.

Delicious Cauliflower
Submitted by: Diane, Whitemarsh
1 large head of cauliflower, cleaned and cored (keep it whole)
2 tablespoons light mayonnaise
1 tablespoon brown mustard
4 slices Swiss cheese; other sliced cheese may also be used
Pepper, to taste

Clean, core and steam one large head of cauliflower.
Drain cauliflower and place on a serving dish.
Mix mayonnaise and mustard together to blend them.
Spread the mixture over the hot cauliflower.
Sprinkle with pepper.
Lay the four cheese slices on top to cover the cauliflower.
Serve when the cheese has softened and melted.

Low Carb Taco Salad
Submitted by: Sheryl, Village at Penn State
8 oz. low fat sour cream
8 oz. cream cheese
1 lb. lean ground beef
Mild taco seasoning packet
Mild taco sauce
1 bag shredded or chopped lettuce
1 bag mild shredded cheddar cheese
Tomatoes
Whole grain Tostitos (optional)

Mix sour cream & cream cheese until creamy and layer on bottom of 9×13 pan.
Brown ground beef & mix taco seasoning according to package.
Layer on top of sour cream mixture.
Pour taco sauce over ground beef.
Layer lettuce, cheese, and tomatoes.
Dip Tostitos if desired.

Summer Veggie Pasta
Submitted by: Sophie, Artman
Pre-cooked ziti (zucchini diced, tomatoes diced)
Garlic chopped or minced depending on your preference
Basil leaves
Mozzarella balls or Parmesan cheese
Yellow squash
Mushrooms if you like it

This recipe is quick and easy to make. The amount of ingredients depends on how many people you’re cooking for and the timing also depends on how you like to eat your vegetables. I like to eat mine crunchy, so I don’t cook them as long.

Zucchini Casserole
Submitted by: Teri, The Hearth at Drexel
1 large zucchini, chopped into ¼-inch slices
2 tbsp. butter or margarine
1 medium onion, chopped
1 green pepper, chopped (optional)
Croutons
1 tomato, sliced,
4 – 5 slices American cheese or sharp Cheddar cheese
Salt and pepper to taste

Preheat oven to 350 degrees F.
Cook zucchini 10 minutes or until tender and drain well.
Sauté onions, mushrooms and green pepper in butter.
Add zucchini to sautéed mixture; season with salt and pepper.
Put mixture into buttered 2-quart shallow baking dish. Top with croutons, then sliced tomatoes.
Arrange cheese slices on top.
Bake 10-15 minutes until cheese melts.
Vegetable mixture may be prepared ahead of time. If so, heat casserole longer to warm through.

Apple Turnovers
Submitted by: Samantha, West Philly Senior Community Center
Total Time: 30min
Servings: 8
Small Granny Smith apple, peeled, cored, cut into 8 (1/2-inch) slices
Tablespoons butter, melted
One can (8 oz.) Pillsbury refrigerated crescent dinner rolls
1/3 cup packed brown sugar
One teaspoon apple pie spice

Heat oven to 375°F.
Line cookie sheet with cooking parchment paper, or grease cookie sheet.
Set aside.
In small bowl, toss apple slices in 1 tablespoon of the melted butter; set aside.
Separate dough into 8 triangles.
In small bowl, mix brown sugar and apple pie spice.
Divide mixture evenly among triangles.
Top each triangle with apple slice. Starting at short side of each triangle, wrap dough around apple.
Place on cookie sheet. Brush with remaining 2 tablespoons melted butter.
Bake 10 to 12 minutes or until crescents are deep golden brown and apples are softened.
Cool 5 minutes before serving.

Learn more about the benefits of working for Liberty Lutheran at LibertyLutheran.org/benefits

 

Improve Your Wellbeing During National Nutrition Month

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During March, people across the country observe National Nutrition Month.
This is an opportunity to improve one’s wellbeing and learn more about healthy eating. This year, the theme for National Nutrition Month is Go Further with Food. The West Philadelphia Senior Community Center (WPSCC) is committed to the health and wellbeing or our members and the surrounding community, through a variety of nutrition and fitness programs that provide tools for healthy living.

Eating right is key to feeling good and providing your body with the necessary fuel to go about your day. Whether you’re just starting off with a healthy breakfast or getting ready for a workout, the foods you choose to eat can make a significant difference. Learning how to go further with food helps us experience the benefits of eating well and cutting back on waste.

According to the United States Department of Agriculture, eating a healthy diet doesn’t have to be rigid. Everyone has their own preferences and you can make small changes over time while enjoying your favorite foods within a balanced diet. It is important to remember to consume a variety of fruits, vegetables, grains, protein-rich foods, and dairy in order to get the most nutrients, while also being contentious of your calorie needs.

There is no better time to focus on nutrition. You can join the WPSCC every Wednesday at 10:30 am, as the West Philadelphia Senior Community Center, in conjunction with the University of Pennsylvania, offers the UNI Nutrition program. Class teachers Lynn McCullough, adult nutrition educator from the University of Pennsylvania – Netter Center, and Hellen Rayon, WPSCC health and wellness coordinator, will provide healthy cooking demonstrations and focus on eating strategies that improve your wellbeing. Each session teaches the importance of healthy eating for older adults including tips and habits every senior should know.

Join us and go further on the path to improving your health!

Here are six healthy tips for National Nutrition Month:

  1. Include a variety of healthful foods from all of the food groups on a regular basis.
  2. Consider the foods you have on hand before buying more at the store.
  3. Buy only the amount that can be eaten or frozen within a few days and plan ways to use leftovers later in the week.
  4. Be mindful of portion sizes. Eat and drink the amount that’s right for you.
  5. Find activities that you enjoy and be physically active most days of the week.
  6. Realize the benefits of healthy eating by consulting with a registered dietitian nutritionist.

Learn more about the West Philadelphia Senior Community Center by visiting our Facebook page at Facebook.com/WestPhilaSCC.

Five Questions Your Doctor Wishes You Would Ask About Your Heart

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February is officially designated as Heart Health Month. According to The Heart Foundation, heart disease is the leading cause of death for both men and women in the United States. The good news is that it is also one of the most preventable.

Dr. Christopher Pitsch, Medical Director at Liberty Lutheran’s Paul’s Run community, offers five questions he wishes his patients would ask.

Q: What is heart disease?
A: Though “heart disease” may be used to describe a few different conditions, it is most commonly used in reference to coronary heart disease, also known as coronary artery disease (CAD). In CAD the coronary arteries become narrowed or clogged and cannot supply enough blood to the heart.

Q: What causes heart disease?
A: Heart disease starts with atherosclerosis. Atherosclerosis is a process in which fatty substances build up inside the walls of the arteries. Blood components can also begin sticking to the wall, causing a “plaque” buildup and narrowing/hardening of the vessels.

Q: What does high blood pressure have to do with heart disease?
A: Several years of high blood pressure can damage artery walls, causing them to become stiff and narrow. Though controlling our blood pressure is always important, there is more flexibility as we get older. Too aggressively lowering our blood pressure can cause problems as well.

Q: Is it OK to exercise?
A: Yes, regular exercise improves blood flow to the heart and makes the other muscles in the body more efficient, increasing their functional capacity as well as any medicine. As little as 10 minutes of an exercise you enjoy can go a long way.

Q: How can I lower my cholesterol?
A: Though sometimes medicine is required, healthy lifestyle changes can also make a big impact. Eating more fruits, lean meat, vegetables, and fish can go a long way, while eating less organ meats, egg yolks and fats.

Dr. Pitsch recommends that everyone should have an open and honest conversation with their doctor about heart disease and the prevention of heart disease.

For more information about heart disease, and how to reduce your risk, visit TheHeartFoundation.org.

Keep on Moving – Winter Stretching Tips!

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When we are stuck inside due to the cold weather-maybe sitting around more than we would like- a daily stretching routine is something that can keep our bodies warm and mobile.

Dot and Jaime from Liberty at Home have put together five tips to keep you moving this winter.

Lack of flexibility is something that can occur as we age due to less mobility and changes in our body’s make-up. It’s important to keep your joints moving. Some of the muscles that can become tight include the muscles in the back of the thighs, called your hamstrings, as well as your calf muscles, hip muscles, and your chest and shoulders.

Sitting can cause these muscle groups to become shortened and less flexible and frequent change in position is ideal for prevention. If you find yourself sitting for long periods of time, make sure to stand up intermittently and walk around if you are able.

Remember to follow the advice of your doctor or health professional when you are walking or standing, and use your assistive device if needed.

  1. Hamstring stretch – You can stretch your hamstrings simply by just extending your leg fully in a seated position. This is called an active stretch because it stretches the muscles while you are moving. Try to do at least 20 repetitions on each side.  This is a safe way to stretch your hamstrings without hurting your spine or hip joint. For a more intense stretch, and to involve your calf muscles, try pulling your toes back toward your head. You will feel a more intense stretch in the back of your hamstrings and calf.  You can also perform ankle circles to get those feet moving.
  2. Hip flexors – These are the muscles in the front of your hips. To stretch your hip flexors, stand in front of your kitchen counter or sink, with feet staggered, one in front of the other. Shift your weight forward as if someone was pulling you by your belt buckle, bending your front knee and keeping your back knee straight and heels on the floor. Try to keep your back straight and avoid arching it. You should feel a slight pull in the front of the hip on the back leg, as well as a calf stretch on the back leg. Hold your stretch for up to 30 seconds, performing 3 repetitions on each side.
  3. Chest stretch – To stretch out your chest, in either a standing or seated position, sit with good posture and perform a rowing motion, pinching your shoulder blades together and pushing your chest out and up. Try to perform at least 20 repetitions. If this is rough on your shoulders, try doing backward shoulder rolls. Roll your shoulders up and back for 20 repetitions to open up the front of your chest and shoulders.
  4. Back stretch – Sitting is hard on our backs too. To stretch, try standing up at your kitchen counter with your hands on the counter for balance. Try slightly arching backward to extend your spine. If you are unable to do this in standing, you can also do this in a sitting position by alternating between a slouched posture and then moving to an over-exaggerated upright posture, slightly arching your back. Try to perform 10 repetitions.
  5. Shoulder stretch – In either a standing or seated position, with good posture, reach your arms overhead as high as you are able to perform without pain or pinching in your shoulders. Posture is key when performing this movement, as you will want to keep your shoulder blades back to minimize pinching and to maximize your range of motion. Try performing 10-20 repetitions in a pain free range.

As always, before beginning a stretching program, consult your doctor or physical therapist to make sure that these movements are safe for you and your body. “No Pain, No Gain” is not necessarily true, so you should never stretch through pain or discomfort. You should not feel your muscles trembling or need to hold your breath when stretching either. You should feel a gentle pull in the muscle group you are working on. While many recommend stretching at least 3 times per week, a daily light stretching program will provide the most benefit and keep your body moving and grooving.

Keep moving!
Jaime – Outpatient Therapy Manager for Liberty at Home
Dotty – Clinical Manager for Liberty at Home

Liberty at Home empowers Philadelphia-area seniors to confidently remain in the home they love. If you want to live independently, or you are a caregiver struggling to take care of a loved one, you will find that Liberty at Home provides the services you need.