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In This Issue, From Jeanette Logan...
- Jeanette's Message
- Five Minutes of Fitness, Episodes #4 & #5
- Healthy Recipe: Guacamole Devils
- Quick Fix for Leg Cramps
- The Sunshine Vitamin
- Class News
- A Laugh for Good Health
Jeanette's Message
I'm sitting here typing and feeling great. I've got my office window open so I can hear the birds chirping and feel the breeze gently blowing. My cat, Benji, is lounging in a sunny spot by the window, in an obvious state of bliss. Yea! Spring is here! I know that some of you out there are not liking how nippy the air has been lately (brrrr), but I bet that you're still enjoying the sunshine as much as I am. Be sure to soak up some of those healthy rays (in moderate amounts of course) for your natural Vitamin D production.
May your springtime bring you a refreshing sense of renewal and inspire you to let go of clutter in your home environment and in your mind. With less "stuff" we're able to breathe more easily, which makes our bodies happy. In turn, we're more available to receive that which soothes our hearts and souls. Watch out, you might get the urge to have some fun outdoors! Enjoy the upliftment of this most beautiful time of year.
Five Minutes of Fitness After Fifty, Video Episodes #4 & #5
Ready for some energizing exercise? Let's get moving! Follow along with me to help improve your leg strength, flexibility and balance. This functional body weight exercise also helps to build stronger bones. Click on the video below and use the password "FUN" to gain access. Get your blood flowing and your mind turned on!
If you need a milder workout for your legs then join me for this seated workout below.
Previous workout videos from past newsletter issues can be found in my website archive.
 Healthy Recipe:
Guacamole Devils:
This delicious take on deviled eggs eliminates the mayonnaise and uses avocado instead. This adds more healthy fat and gives the filling a creamy, rich texture. A little bit of lime juice and hot sauce will liven things up, and just like that you've got an interesting, flavorful variation of a classic recipe.
Ingredients
2 hard boiled eggs
1/2 avocado
1 tsp hot sauce (or more to taste)
1/2 tsp lime juice
salt and pepper to taste
Directions
Peel and halve the eggs and spoon their yolks into a small bowl. Mash the yolks with the avocado, hot sauce and lime juice; add salt and pepper to taste.
Refill egg white halves with yolk mixture, and enjoy!
Thank you Tamara Baysinger for this yummy recipe.
Quick Fix for Leg Cramps
Leg cramps (or charley horses as some folks call them) can usually be alleviated fairly quickly by firmly pinching your upper lip for 20-30 seconds. Do not pinch so hard as to injure or bruise your skin. Remove your fingers as soon as you feel relief from the cramp or spasm.
I learned this acupressure technique from my college Qigong instructor. I have since heard it recommended by many health professionals. One nurse practitioner says that 90% of her patients suffering from cramps have used this technique with success.
Two common causes of muscle cramps are dehydration and a mineral deficiency (typically potassium and/or magnesium). Anxiety is another factor that can trigger muscle cramps, especially if left unchecked for too long. Take time each day to deeply breathe, stretch and relax so that you're body is less likely to tighten up.
Discuss your leg cramps with your doctor if they happen frequently.
The Sunshine Vitamin
Vitamin D is required by every cell and tissue in the body, and without adequate amounts we're at risk for many serious health conditions. Our bodies make vitamin D when we're exposed to the UV-B rays in sunlight. I feel that many people, including older adults, have been made so afraid of sunshine due to public-health messages that they've become deficient in this most essential nutrient.
Vitamin D deficiency may be characterized by muscle pain, weak
bones/fractures, low energy and fatigue, lowered immunity, symptoms of
depression and mood swings, and sleep irregularities. More than half of
Americans are vitamin D deficient, and this number is on the rise. Are
you one of them? Read More>
Class News
By request, starting May 12, I will be offering a 40 minute line dancing class at Margaret Todd Center in Novato. If you want to dance your way to better health, come join us! Line dancing can help you improve your memory, strengthen your bones, develop better balance, release stress and FEEL GREAT! The class will be held in 6 week sessions on Thursdays at 12:35pm. All levels are welcome. Call me at (707) 642-3603 if you have any questions.
Our new Chair Aerobics class at the M. Todd Center is going well. (I'm currently exploring the possibility of adding this type of class in San Rafael in the fall season. I'll keep you posted.) I'm very happy to offer this moderate class for past, current or new class participants who need a milder workout due to limited mobility issues. The class is 30 minutes long and is done sitting in a chair, and yet we still manage to get an all over body workout for better functionality and vitality. Plus, it's fun too! To find out more, contact me or visit this page: Chair Aerobics
Class Specials
Below is a free class coupon that may be used by anyone attending one of my classes for the first time. Share it with a friend or family member to encourage her/him to try out my program. If someone new attends one of my classes based on your recommendation by May 15, you'll receive a $5 coupon for a savings on your next registration fee. Your referral is the highest compliment that I can receive!
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Success Story
"When I started Jeanette's class I had serious back pain created by the sciatic nerve. After just a few months I stopped suffering from the pain and know its because of her stretching and strengthening exercises. I've never enjoyed exercise classes before, but I now look forward to working with Jeannette regularly. She makes it fun, entertaining and interesting and I love her humor and compassion for everyone. ~Brenda Geffner, age 68,
San Rafael, CA
Watch Video Testimonials
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About Youthful Hearts
Youthful Hearts is a fitness program that I, (Jeanette Logan
) started in 1994 for the after fifty crowd, (baby-boomers and seniors). It includes a variety of moderate, mindful fitness classes designed to help participants improve strength, balance, flexibility, aliveness and more!
Tune in, Turn on, Tune up Your Body Mind & Spirit!
Spring/Summer Session Dates
Novato, Margaret Todd Center:
May 10 - June 16
June 21 - August 4
San Rafael Goldenaires sessions start at the beginning of each month.
For those who can not attend my local classes: My intention is to use my Youthful Hearts website and this newsletter to offer you beneficial guidance and support for body, mind and spirit fitness. Stayed tuned for more to come!
Favorite Quote
"Be content with what you have; rejoice in the way things are. When you realize there is nothing lacking, the whole world belongs to you." ~Lao Tzu |
Have Any Questions?
Don't hesitate to hit the reply button to any of the messages you receive from me. Or feel free to call me at
(707) 642-3603.
Fun Trivia
Our current year, 2011, includes four unusual dates: 1/1/11, 1/11/11, 11/1/11,11/11/11, and that's not all...Take the last two digits of the year in which you were born; now add the age you will be this year, and the result will be 111 for everyone. Also, this year October will have 5 Sundays, 5 Mondays and 5 Saturdays. This happens only every 823 years! :-)
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