Today’s topic is "exercise snacks," a concept emphasizing short bursts of physical activity throughout the day. Unlike food snacks, these are brief exercises—lasting 30 seconds to 5 minutes—that can be done anywhere, without special equipment or a gym. Exercise snacks are a practical, time-efficient way to stay active, especially for busy people or beginners, and can lead to long-term exercise habits.
The recommended 150 minutes of moderate-intensity aerobic exercise per week can be achieved in small increments rather than long sessions. Exercise snacks allow you to accumulate activity over the day. For instance, taking a 5-minute movement break every hour during an 8-hour workday adds up to 40 minutes daily. Over a week, this totals 200 minutes—well over the recommended amount.
For desk workers like me, incorporating exercise snacks can combat the sedentary nature of our jobs. Here are some examples:
At Work: Take the stairs, walk to a far-away restroom, or do hand-weight exercises at your desk. If you work remotely, try standing, stretching, or marching in place during virtual meetings.
While Watching TV: Get up and move during commercial breaks.
On the Go: Park farther from your destination or opt for stairs instead of elevators.
I also use a standing desk to reduce sitting time, as standing burns twice the calories and lowers health risks associated with prolonged sitting.
Check out Yale Medicine's article: https://www.yalemedicine.org/news/sitting-health-risks
Exercise snacks aren’t just convenient; they’re impactful. Studies show they boost energy, enhance mood, and improve focus, making them a great option for breaking up stressful days. Regular activity also reduces health risks linked to prolonged sitting, often referred to as “the new smoking,” which increases the risk of conditions like heart disease, cancer, and diabetes.
While exercise snacks are short, consistency is key. Incorporate them most days of the week to see noticeable benefits.
Give exercise snacks a try and see how they fit into your life. Visit my Facebook page to share your experience and tips. Small changes can lead to big health improvements!

#ExerciseSnacks #HealthTips #YaleMedicine

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Today, I have the privilege to interview Nancy Candea who is a living example of a woman making deliberate choices to age well. In addition, through her work in various roles, she is helping others to do the same.

Nancy's various roles include psychotherapist, wellness coach, yoga therapist and author. Her book, Present: The Art of Living Boldly in the Second Half of Life is available on Amazon.

She founded Yoga Impact, a non-profit that brings yoga into communities that lack wellness resources.

She is the founder and director of the non-profit Living Boldly Project which helps women, and those who work with women, understand how ageism affects them. She also teaches about healthy longevity.

For more info, you can check her website and social media platforms:

Nancy Candea

Instagram: https://www.instagram.com/nancycandea/

Facebook:https://www.facebook.com/nancy.candea

LinkedIn: https://www.linkedin.com/in/yogaimpact/

Twitter: https://twitter.com/nancycandea

Pinterest: https://www.pinterest.com/nancycandea/_created/

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The text discusses the significance of New Year’s resolutions, beginning with two key dates in January: January 1st, when most resolutions start, and Quitter’s Day (the second Friday in January), when enthusiasm often begins to wane. By mid-February, many people abandon their resolutions altogether.

New Year’s resolutions are popular because they offer a sense of renewal and the opportunity for self-improvement. Defined by the Cambridge Dictionary as promises to oneself to adopt positive habits or quit negative ones starting January 1, the tradition dates back 4,000 years to ancient Babylon, where people pledged to repay debts or return borrowed items. Today, resolutions tend to focus on self-improvement, like weight loss or healthier living. However, while more than 40% of Americans and 27% of Brits set resolutions, very few achieve them.

Experts recommend the following strategies to make resolutions more achievable:

1. Identify your "why": Understand the deeper reason for your goal, such as wanting better health to play with grandkids.
2. Be specific and realistic: Instead of vague goals like "exercise more," set measurable goals like "exercise three times per week."
3. Break goals into mini-steps: Focus on smaller, incremental goals that build toward your larger objective. For example, commit to eating a healthy breakfast most mornings before tackling bigger dietary changes.

The most common resolutions for 2025 include saving money, eating healthier, exercising more, and losing weight. While it may seem futile to set resolutions given their high failure rate, the text argues that having goals is essential for human fulfillment. Whether it’s a grand ambition like reaching the moon or smaller goals like teaching a grandchild the alphabet, striving for something brings purpose and motivation.

Finally, I’d like to recommend one resolution that I think everyone should make:

Schedule your annual health screenings with your doctors (primary care, eye doc, OBGYN, and any specialists that you see regularly), dentist, dermatologist. Schedule them and put them on your calendar now so that you’re all set for the year. This proactive step can help ensure a healthy year ahead.

Happy 2025!

Common New Year's Resolutions and How To Keep Them
Tips To Keep Your New Year’s Resolutions
Chart: America's Top New Year's Resolutions for 2025 | Statista

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You might wonder how a book club could improve your health, but it offers more than just literary discussions—it fosters learning, connection, and fun. Reflecting on my own experience, I recall monthly gatherings filled with lively debates, laughter, and camaraderie. While my book club disbanded during COVID-19, its impact on my well-being has stayed with me.

Book clubs can help reduce loneliness, a significant health risk linked to cardiovascular disease, dementia, and depression. Regular social interaction fosters a sense of belonging, which improves mental and physical health. If books aren’t your thing, other activities—volunteering, taking a class, or calling a friend—can achieve similar results. Research, such as studies on multigenerational households, shows that social connection extends life expectancy and enhances well-being.

The American Heart Association states that loneliness and social isolation increase around this time of the year and they offer suggestions to try if you're feeling alone such as visiting friends, joining a group or a class, helping others / charity work. These suggestions are more than just feel-good advice, they are backed by research that shows the profound health benefits of human connection. Their facebook post from 12/5/24 is linked here: https://www.facebook.com/share/p/1JBDT2mKFP/

Engaging in book club discussions challenges your mind, broadens perspectives, and strengthens critical thinking skills. For example, our group once debated a moral dilemma from a novel about a mother protecting her guilty son. These discussions stimulate mental processes, help preserve cognitive function, and encourage open-mindedness.

Reading itself is another brain booster. Historical fiction, my favorite genre, not only entertains but also educates. Books like The Red Tent and Small Things Like These have taught me about different cultures and historical events. Reading allows you to escape, explore new ideas, and even "travel" to places like Paris without leaving your home.

Check out wikipedia if you want more info on the Magdalene Laundries which is discusssed in Small Things Like These: https://en.wikipedia.org/wiki/Magdalene_Laundries_in_Ireland

Beyond the intellectual benefits, book clubs are simply enjoyable. They provide a break from daily stress, an opportunity to laugh with friends, and a chance to immerse yourself in captivating stories.

If book clubs aren’t for you, there are countless ways to combat loneliness and promote well-being. I stay connected through monthly girls’ nights out, weekly calls with my mom, and ballroom dance lessons. My 83-year-old mother finds connection through church, daily phone calls, and her regular beauty parlor visits. The key is discovering activities that fit your lifestyle.

This week, I challenge you to share how you combat loneliness. Do you belong to a book club, or do you find connection in other ways? Head over to my Facebook page, Deliberate Aging, and share your story—it might inspire someone else to try something new.

#oprahbookclub #bookclub #magdalenelaundries #americanheartassociation

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Oxford University’s 2024 Word of the Year, brain rot, refers to the mental deterioration caused by consuming trivial, unchallenging information, such as from endless internet scrolling. This raises a crucial question: how can we protect our brains as we age? To explore this, I turned to The Alzheimer's Solution: A Breakthrough Program to Prevent and Reverse the Symptoms of Cognitive Decline at Every Age by Drs. Dean and Ayesha Sherzai.

Cognitive decline, including Alzheimer's, has three main determinants:
1. Age
2. Genetics
3. Lifestyle

While age and genetics are beyond our control, lifestyle choices provide hope. The Sherzais emphasize prevention, highlighting that cognitive diseases develop decades before symptoms emerge. Positive lifestyle changes—nutrition, exercise, stress management, quality sleep, and mental challenges—can delay or even prevent cognitive decline.

The Sherzais' clinic is in Loma Linda, California, a designated "blue zone" where residents live longer, healthier lives. Their findings reveal striking insights, including:

-Regular brisk walks can lower Alzheimer’s risk by 40% (Framingham Study).
-Chronic stress impedes brain cell production.
-Poor sleep leads to amyloid plaque buildup, a hallmark of Alzheimer’s.
-Formal education and ongoing learning reduce cognitive decline risk.
-Community support and a sense of belonging enhance brain health.

The Sherzais created the NEURO plan, a holistic approach to brain and body health:

1. Nutrition: Prioritize a whole-food, plant-based diet, incorporating items like beans, leafy greens, and good fats while limiting sugar, processed foods, and alcohol.
2. Exercise: Engage in regular physical activity to boost brain cell growth and connectivity.
3. Unwind: Manage stress through activities like yoga, meditation, or nature walks instead of unhealthy habits like drinking alcohol.
4. Restore: Maintain quality sleep through good sleep hygiene.
5. Optimize: Challenge your brain with new, mentally stimulating activities.

Small, sustainable changes, such as starting with "meatless Mondays," can have significant impacts over time.

Many brain-healthy habits lack immediate gratification, unlike activities like cooking a meal, which offers instant rewards. For example, exercise or dietary changes may take weeks or months to show results. This delayed payoff requires long-term commitment and trust in the process.

I follow many of the Sherzais' recommendations:

-A mostly plant-based diet with minimal meat, no dairy, and limited sugar and alcohol.
-Regular exercise, yoga, and meditation for stress management.
-Volunteering to foster community connection.
-Maintaining good sleep hygiene (I aim for 8-9 hours nightly).
-Challenging my brain by learning new skills, like ballroom dancing at 50 and starting this podcast.

The fight against brain rot starts with consuming meaningful, challenging information. Drs. Sherzai’s work demonstrates that proactive choices at any age can support brain health.

What are you doing to protect your brain? Join the conversation on my Facebook page, Deliberate Aging, and share your experiences.

Next week's episode is entitled Book Club. You might be wondering how does book club relate to healthy aging. Tune in next week and I'll show you how .....

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When Do You Decide to Eat?
Eating patterns vary widely – some eat by habit, others follow schedules, and some eat only when hungry. Traditional advice rarely touched on when to eat, focusing instead on what and how much to consume. The only guidance I recall was the idea that eating a large lunch is better than having a big dinner.

That changed when I read Jason Fung’s book, The Complete Guide to Fasting, where I learned about intermittent fasting. Initially, fasting seemed intimidating, as I believed it required long periods (over a day) of consuming only water. However, the book clarified that fasting can be flexible and manageable, involving shorter periods without food.

What is Intermittent Fasting?
Fasting is simply a conscious decision about when to eat. Naturally, we fast while sleeping. For instance, if you sleep from 11 p.m. to 7 a.m. (8 hours) and eat throughout the day until 11 p.m., you fast for 8 hours and eat for 16 (an 8/16 pattern). Intermittent fasting reverses this ratio, such as fasting for 16 hours and eating during an 8-hour window (16/8).

During fasting periods, you can have water, tea, coffee, or bone broth. Small amounts of cream or coconut oil in coffee or tea are allowed, which I appreciated since I enjoy cream in my morning coffee.

Key Insights from the Book

Emphasis on Whole, Real Foods: Avoid highly processed, packaged foods and opt for whole foods like fruits, vegetables, and minimally processed proteins. These are often found around the perimeter of grocery stores.

Quality Over Macronutrient Percentages: The author debunks the idea that all carbs, fats, or proteins are equal. For example, extra virgin olive oil (EVOO) is far healthier than margarine, and kale differs vastly from sugar. Similarly, not all calories are equal – 2,000 calories of greens provide more nutrients and volume than 2,000 calories of chocolate.

Simplicity of Fasting: Unlike diets with strict rules, fasting is straightforward: don’t eat during your fasting window. There are no calorie or food restrictions, but healthy choices are encouraged.

Room for Splurges: Strict diets often fail because they lack flexibility. Fasting accommodates occasional feasts on special occasions.

Health Benefits: Fasting may help with conditions like diabetes, obesity, heart disease, and aging. The author stresses consulting a doctor, especially for those on medications.

My Experience with Intermittent Fasting
Starting fasting was challenging as I was used to eating breakfast immediately after waking up. Over time, it became easier, and now I fast regularly. My typical schedule is a 16/8 pattern: I skip breakfast, have coffee with cream (allowed), and eat my first meal at 10 a.m. My last meal is by 6 p.m. Initially, I worried about nighttime hunger and ate large dinners, but I eventually realized normal-sized meals suffice.

Using this approach, I lost 10 pounds and kept it off for over two years. I typically follow 16/8 during the week and allow flexibility on weekends. If my weight creeps up, I shorten my eating window (e.g., 18/6) until I’m back on track.

Beyond weight loss, I’ve experienced improved mental clarity during fasting. A colleague mentioned fasting helps him focus on work projects, as he saves time and enhances his productivity.

One area where I didn’t see improvement was my cholesterol levels. The author notes that more condensed eating periods might help, but since weight loss was my primary goal, I didn’t pursue this.

Your Experience?
I’d love to hear from others who’ve tried intermittent fasting. Did you see similar results, better results, or no change? Share your experiences on my Facebook page.

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Have you ever watched a great movie while mindlessly eating snacks, only to realize at the end that you’ve consumed way too much? This is a classic example of mindless eating—when we eat without paying attention, often consuming more than intended and missing out on fully enjoying our food.

In contrast, mindful eating is about consciously choosing what and how much to eat, savoring every bite. This means focusing on the sensory experience of eating—sight, smell, taste, texture, and even sound—while eliminating distractions like TV or phones. Mindful eating helps us enjoy our food more, reduces overeating, and supports better digestion.

For example, during a mindfulness workshop, I participated in a "chocolate challenge," where we used all five senses to slowly enjoy a small piece of chocolate over 10 minutes. This exercise was eye-opening: I felt more satisfied with a tiny piece of chocolate than I would have with mindless snacking. It reinforced how slowing down can enhance our relationship with food.

Mindful eating doesn’t mean you always choose healthy foods. It’s about consciously enjoying indulgences, like a piece of cake at a wedding, without guilt. It’s also about identifying triggers—like seeing a candy dish or smelling fresh bread—that lead to impulsive eating, and finding ways to manage them, such as keeping healthy options in sight instead.

To practice mindful eating, try the 5-Minute Chocolate Challenge. Choose a favorite food, engage all your senses, and stretch the experience to five minutes or longer. Reflect on how it felt—did it change your enjoyment of the food? It may feel unnatural at first, but with practice, mindful eating can transform your habits and improve your overall health and satisfaction.

Good luck with the challenge! Share your experience and thoughts on my Facebook page—I’d love to hear from you.

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My name is Dodie Georgiades, and I’m passionate about promoting a healthy lifestyle through deliberate, everyday choices. Topics like nutrition, exercise, stress management, and sleep hygiene fascinate me because they enable us to engage in the activities we love as we age. For me, that’s yoga and ballroom dancing into my 80s; for others, it might be perfecting a golf swing or playing with grandchildren.

There’s a flood of information about wellness, much of it contradictory. While I’m not a doctor or specialist, I’m a regular person trying to sift through it all to make informed decisions that suit me. Importantly, wellness isn’t one-size-fits-all—it’s personal. For instance, I dislike beets, even though they’re healthy, while others might happily include them in their diets.

Wellness also evolves. Recommendations, like the outdated food pyramid, have shifted to emphasize vegetables and healthy fats over carbs. Exercise guidelines now recognize that everyday activities, like gardening or playing with grandkids, count as movement. Scientists have even debunked old beliefs about brain growth, showing that our brains can develop later in life thanks to neuroplasticity.

I lean toward evidence-based solutions and emphasize consistency over extremes. Small, sustainable steps, like daily 15-minute walks, are better for long-term health than sporadic, intense efforts. Wellness isn’t just physical; it encompasses mental health, social connections, and having a purpose. True health requires balance, as rigid changes might harm mental well-being.

To share these insights, I’ll release a weekly podcast on Sundays, covering topics like mindful eating, exercise, and stress management in short, 15-minute episodes. Once a month, I’ll host guest speakers to showcase real-life examples of aging well. I aim to make this informative and interactive, encouraging listeners to connect on Facebook with questions, topic suggestions, or interest in being a guest.

Next week’s episode will explore mindful eating, featuring the 5-Minute Chocolate Challenge. I hope you’ll tune in and join the conversation!

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