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In This Issue, From Jeanette Logan...
- Jeanette's Message
- Video: Youthful Hearts Spring Fling Line Dancing
- Ten Tips for Better Sleep
- Super Health Benefits of Asparagus
- Easy Healthy Recipe: Asparagus-Avocado Salad
- Class Member Spotlight: Lorri Murke
- Mark Your Calendars
- Home Workouts
- A Laugh for Good Health
Jeanette's Message 
I want to pay special tribute to all of you precious mothers and grandmothers out there who have so graciously given your unwavering support to your families throughout the years. Your deep devotion to caring for your loved ones is worthy of recognition.
You make a fundamental difference to the lives of so many, and it's time for you to be acknowledged and celebrated. THANK YOU. I hope you have a fabulous weekend!
And for those of you without children? Mother's Day can be for you too! Whenever there is a nurturing expression of unconditional love and affection for any person, animal or the environment, the spirit of mothering is present. So HAPPY MOTHER'S DAY EVERYONE! Here's to a world where motherly love inspires us to create peaceful relationships with ourselves and others, so we can enjoy more harmonious, healthful living.
Video Clip of Youthful Hearts Line Dancers Performance
Want to see what some of us were up to this past weekend? Watch this video clip of our May 4th and 5th line dance performance at Margaret Todd Center's Spring Fling Variety Show. It was put on to raise money for the Novato Senior Citizen's Club. There's a wonderful mix of ages represented here: boomers and seniors dancing together for a good cause! All of the dancers are from my Youthful Hearts Line Dancing Class that meets on Thursdays at 12:35pm at Margaret Todd. I hope this inspires you to put on some music and DANCE DANCE DANCE! Line dancing is a fabulously fun way to exercise. And if you're currently not able to stand for very long, then you can dance while sitting in a chair!
Ten Tips to Better Sleep
A good night's sleep slows aging, helps us to maintain a strong immune system, prevents diabetes, improves our metabolism for better weight control, supports sharper memory, better concentration and can make us happier! Here are my top 10 better sleep tips:
- Avoid the consumption of stimulants (i.e. caffeine, sugar and nicotine) after lunch.
- Exercise! Some type of exercise or physical activity during the day will generally help you sleep better at night.
- Minimize your exposure to bright lights, particularly fluorescent lights, for at least two hours before bed and sleep in a completely dark room. (This helps with natural melatonin production.) Sleep with an eye mask if necessary.
- Being too hungry or too full can interfere with sleep. Experiment with the best timing for your last meal of the night so that you're not disturbed by your digestion or hunger.
- Start relaxing 30 minutes to 1 hour before bedtime. Create a night time ritual for yourself, such as a warm shower or hot bath and some light stretching, deep breathing and meditation time. If you have a lot on your mind, write down your thoughts with the intent of addressing them the next day.
- Clear clutter out of bedroom. Create a peaceful sanctuary for yourself. Soothing music, nature sounds or guided sleep meditations can be helpful.
- Don't watch TV in the bedroom. (especially the news!) Studies have shown that those who experienced the most sleep disturbance had televisions in their bedrooms and used them to fall asleep. Read a book instead or engage in some other soothing activity before you drift off.
- No arguments before bed.
- Go directly to bed when you're tired. You know what happens when you start to feel tired and decide to stay up for just a few more minutes to do one more thing: you may get a 2nd wind and end up staying up too late.
- Don't WORRY about not getting enough sleep. Such worrying can start a cycle of negative thoughts that contribute to a condition called "learned insomnia." And don't look at the alarm clock. It promotes increased anxiety and obsession about time.
Favorite quote When you change the way you look at things, the things you look at change." ~Max Planck
Super Health Benefits of Asparagus
Asparagus is the ultimate detox vegetable due to its potassium and fiber content. Potassium is known for reducing belly fat and fiber cleanses the digestive system. Asparagus is also great for anti-aging purposes because it's very high in vitamin A and glutathione (GSH)- an amino acid compound with potent antioxidant properties that protect cells from toxins such as free radicals. In addition, asparagus is high in folate which helps reduce pain and inflammation and reduces the risk of heart disease. Lastly, I'll mention that asparagus has been listed as the number one source of vitamin K which can help prevent osteoporosis and osteoarthritis. Try the recipe below...you won't be disappointed! It's one of my favorites this time of year.
Easy, Delicious Recipe: Avocado-Asparagus Salad
Makes 6 servings
 1 lb. asparagus, washed and 1" cut off the bottoms
2 avocados
10 fresh basil leaves, cut into ribbons
1 red & 1 yellow bell pepper, cut in half, core and seeds removed, and sliced
1/2 small onion, cut into thin rings
1/4 C fresh lemon juice
1/4 C extra virgin olive oil
1/4 tsp. sea salt or himalayan salt
freshly ground black pepper, to taste
Cut the asparagus stalks in thirds (after the bottom 1" is cut off and thrown away). Put the asparagus in a steamer or a double boiler and put the lid on. Bring 1" water under it to a boil on high heat (this will take only a couple of minutes), then turn the heat down to low and steam for 5 minutes. Remove the asparagus from the heat and set it aside.
Put the lemon juice, olive oil, salt, and some pepper in a bowl, then whisk with a fork until mixed well. Put the asparagus and all the other vegetables into the dressing and mix gently with salad tongs or two forks.
Chill the salad in the refrigerator for an hour or more before serving--or you can serve immediately, slightly warm.
Class Member Spotlight: Lorri Murke Demonstrates Strength Through Adversity
I want to shine the spotlight on a very special lady who I am lucky enough to have in my Fit and Fun Class. Her name is Lorri Murke and she is such an inspiration to me and many other women, as you will discover when you read her story. I'm guessing that many of you have, like me, complained about your hair at one time or another. (I've had my share of what I felt were "bad hair days!") Well, Lorri doesn't have ANY hair, and she is one of the most beautiful women I've ever met. Lorri has raised the bar for me on what it means to accept yourself and get on with living your life! Her courage and resilience are admirable to say the least, and what a joy she is to be around! I'm so blessed to have her radiance shine on me weekly. I asked her to write a bit of her story so that I could share it with all of you. Read More>
Mark Your Calendars
No classes will be held on Thursday May 31, Monday June 4, or Tuesday June 5. These days have not been scheduled as part of your paid sessions. I'll be taking a short vacation to Ashland, Oregon with my favorite travel companions for the delightfully entertaining Shakespeare Festival. (Friday, June 1 class will be conducted by Heather Hartley.) I'll be back for class on June 6!
Home Workouts
I've recently been ask by some of my Chair Aerobics class members if I would make another Chair Aerobics dvd. It's a good practice to have variety with your home workouts, so I am happy to oblige. Let me know if you're interested in this new moderate level dvd workout. Most likely, I'll be working on it starting next week. Also, I am still offering my latest Still Going Strong DVD, home workout #4, geared toward the active boomer and senior generations. It includes a full hour workout plus an express workout,
with exercises to optimize strength, balance and flexibility, exactly what we tend to lose as we age unless we do what we need to do to prevent or reverse it. Click here for more info or call me at (707) 642-3603.
A Laugh for Good Health
Youthful Hearts is a fitness program that I (Jeanette Logan) started in 1994 for boomers and seniors. It includes a variety of mindful, moderate fitness classes designed to help participants improve strength, balance, flexibility and aliveness. Read success stories here. Be well and happy!
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