Today is March 10
In 1979 Gloria Gaynor’s I Will Survive hits #1
There are many reasons to get in shape. Weight loss is a prime motivator, as is reversing a negative health effect, such as high cholesterol or increased diabetes risk. Routine exercise also can improve life expectancy.
WebMD says exercise keeps the body and brain healthy. That’s why exercise should be an important component of daily life no matter one’s age.
Research published in the journal Immune Aging found that how people age is 75 percent lifestyle and only 25 percent genetics, which underscores the importance of the lifestyle choices people make.
Many health experts say that cardiorespiratory fitness may be just as valuable a metric to determine overall health as blood pressure and lipid levels. People with a high aerobic capacity can deliver oxygen to tissues and cells efficiently to fuel exercise, according to data published in 2014 in the journal Aging & Disease. In a study involving 11,335 women, researchers compared V02 max, also known as aerobic capacity, in women with mortality data. Women who were fit from a cardiovascular perspective had a lower death rate from all causes, irrespective of the women’s weight.
Manage stress and mood
Exercise has direct stress-busting benefits that can promote longevity. The Mayo Clinic says physical activity can increase the production of endorphins, which are the body’s feel-good neurotransmitters. In addition, exercise can imitate the effects of stress, helping the body adjust its flight or fight response accordingly, and help them cope with mildly stressful situations. While engaged in exercise, people may forget about their problems as they are focused on the activity at hand.
Improve bone health
Strength training and physical activity can stave off the effects of frailty and osteoporosis, which affects bone strength. A study published in the Journal of Internal Medicine in 2017 found that hip fractures are associated with diminished quality of life and survival among the elderly. One in three adults aged 50 and over dies within 12 months of suffering a hip fracture, and older adults have a five- to eight-times greater risk of dying within three months following a hip fracture. Building muscle strength, balance and bone density through exercise can reduce falls and frailty, helping to prevent fracture-related health risks.
The health and wellness resource Healthline defines sarcopenia as the loss of muscle mass specifically related to aging. Doctors once considered this muscle loss inevitable, and it can affect stamina and lead to weakness. However, new indications suggest that exercise is the main treatment regimen for sarcopenia, particularly resistance training. This is designed to improve muscle strength and help balance hormone levels by turning protein into energy for older adults.
These are just some of the ways exercise can help older adults live longer, healthier lives.
In 1973 Pink Floyd’s album, Dark Side Of The Moon is released
Although full moons occur roughly every 29.5 days, blue moons are much more rare. According to Space.com, a blue moon happens on average once every 2.7 years. A blue moon has nothing to do with the color of this celestial orb, but rather it refers to when there are four full moons in a season of three months instead of three full moons. The fourth moon is referred to as the blue moon. Occasionally, two full moons appear during the same month. The last one was on October 31, 2020 on Halloween. It will next happen in August 2023. August 1 will feature the full Sturgeon Moon,. At the end of the month, on August 30, sky-gazers can view the second full moon, or the blue moon.
National Pack Your Lunch
Whether it’s off to school or work, millions of Americans carry “bag” lunches. Food brought from home can be kept safe if it is first handled and cooked properly. Then, perishable food must be kept cold while commuting via bus, bicycle, on foot, in a car, or on the subway. After arriving at school or work, perishable food must be kept cold until lunchtime.
Why keep food cold?
Harmful bacteria multiply rapidly in the “Danger Zone” — the temperatures between 40 and 140 °F (4.4 °C and 60 °C). So, perishable food transported without an ice source won’t stay safe long. Here are safe handling recommendations to prevent foodborne illness from “bag” lunches.
Begin with Safe Food
Perishable food (refrigerated), including meat, poultry and eggs, must be kept cold at all times. Eggs should be purchased cold at the store and kept cold at home. In between store and home, transport perishable food as fast as possible when no ice source is available. At home, refrigerate perishables promptly. Food should not be left out at room temperature more than 2 hours — 1 hour if the temperature is above 90 °F (32.2 °C).
Prepackaged combos are sometimes packed for lunch. These combos often contain perishable foods such as luncheon meats, cheese, and cut fruit that must be kept refrigerated, even though they may be cured or contain preservatives.
Keep Everything Clean
Before beginning to pack lunches, make sure to wash your hands with soap and warm water for 20 seconds. Wash cutting boards, dishes, utensils, and countertops with hot, soapy water after preparing each food item and before you go on to the next item. A solution of 1 tablespoon of unscented, liquid chlorine bleach in 1 gallon of water may be used to sanitize surfaces and utensils. Keep family pets away from kitchen counters.
Harmful bacteria can spread throughout the kitchen and get onto cutting boards, utensils, and countertops. Always use a clean cutting board. When using a cutting board for food that will not be cooked, such as bread, lettuce, and tomatoes, be sure to wash the board after using it to cut raw meat and poultry. Consider using one cutting board for fresh produce and a separate one for meat and poultry.
Pack just the amount of perishable food that can be eaten at lunchtime. That way, there won’t be a problem about the storage or safety of leftovers. After lunch, discard all leftover food, used food packaging, and paper bags. Do not reuse packaging because it could contaminate other food and cause foodborne illness.
It’s fine to prepare the food the night before, but pack lunch bags right before leaving home. Freezing sandwiches helps them stay cold. However, for best quality, don’t freeze sandwiches containing mayonnaise, lettuce, or tomatoes. Add these later.
Insulated, soft-sided lunch boxes or bags are best for keeping food cold, but pack at least two ice sources with perishable food in any type of lunch bag or box you use.
Keeping Cold Lunches Cold
Prepare cooked food, such as turkey, ham, chicken, and vegetable or pasta salads, ahead of time to allow for thorough chilling in the refrigerator [40 °F (4.4 °C) or below]. Divide large amounts of food into shallow containers for fast chilling. Keep cooked food refrigerated until time to leave home.
To keep lunches cold away from home, include at least two cold sources. You can use two frozen gel packs (not smaller than 5×3-inches each) or combine a frozen gel pack with a frozen juice box or frozen bottle of water. Freeze gel packs overnight. When packing your bag lunch, place them on top and bottom of the perishable food items to keep them cold. Of course, if there’s a refrigerator available at work or school, store perishable items there upon arrival. If you place your insulated bag in the refrigerator, leave the lid or bag open so that cold air can keep the food cold.
Some food is safe without a cold source. Items that don’t require refrigeration include whole fruits and vegetables, hard cheese, canned meat and fish, chips, breads, crackers, peanut butter, jelly, mustard, and pickles.
Keeping Hot Lunches Hot
Use an insulated container to keep food like soup, chili, and stew hot. Fill the container with boiling water, let stand for a few minutes, empty, and then put in the piping hot food. Keep the insulated container closed until lunchtime to keep the food hot — 140 °F (73.9 °C) or above.
When using the microwave oven to reheat lunches, cover food to hold in moisture and promote safe, even heating. Reheat leftovers to at least 165 °F (73.9 °C), making sure to use a food thermometer to be sure a safe temperature has been reached before consuming the food. Cook frozen convenience meals according to package instructions.
For more information visit https://www.fsis.usda.gov/