All Posts

August is National Wellness Month, which sounds like a good excuse to check in with yourself. But we don’t mean with a scale, a stopwatch, or some guilt-inducing list of things you’re supposed to do or not do. Just ask a few simple questions to help you focus. Give yourself one point for every "yes." Then see where you land. □ I strength train at least twice a week. Strong muscles make everyday life easier. They help you climb stairs, carry groceries, get up off the floor, an

A simple, no-garbage salad built for real nutrition — lean protein, good fats, and a light vinaigrette instead of croutons and creamy dressing. Serves 2. Ingredients • 4 cups chopped romaine or mixed greens • 8 oz cooked chicken breast, sliced • 1 cup canned chickpeas, rinsed and drained • 1 cup cherry tomatoes, halved • ½ cup cucumber, diced • ¼ cup crumbled feta cheese • 2 tbsp extra virgin olive oil • 1 lemon, juiced

This past weekend, I had the chance to spend time with my extended family at a reunion. There were cousins I hadn’t seen in years, kids running around, plenty of food, lots of laughter, lawn games, campfires, and the kind of conversations that remind you how important it is to slow down and enjoy the people around you. As I watched everyone interacting, I found myself noticing something (because apparently I can’t completely turn off my “trainer brain”!). The best moments wer

Watermelon is rich in citrulline and lycopene, powerful plant compounds linked to lowering blood pressure and relieving muscle soreness. This salad, lightly adapted from a recipe on themediterraneandish.com, pairs it with cucumber, another thirst-quencher that adds fiber and other nutrients. Serves 8. – Susan Puckett Honey-Lime Dressing: · 2 tablespoons honey · 2 tablespoons lime juice · 2 tablespoons extra-virgin olive oil · ½ teaspoon salt

Joy Upshaw is 65 and a champion track-and-field athlete. And one of her secrets to success is key to all of us as we age and try to stay our best: Some days you got it, and some days you don’t. “You got to be careful with our age,” she says about her daily training regimen. “I try to make every day an ‘A’ day, but it could be a ‘B.’ And if it is, I'm not going to worry about it.” Joy’s articulating something smart that can help anyone with their health and fitness goals, eve

The simplicity of this vibrant salad (adapted from one in the New York Times) belies its deliciousness. A crumble of feta adds a dose of protein, and you can serve this as a side dish to burgers or fish or mix in a protein you like. A dash of olive oil, lime juice or vinegar is all the dressing you need. Serves 4. – Susan Puckett Ingredients · 2 to 3 cups raw or cooked corn kernels (from 4 to 6 ears) · 1 large or 2 medium ripe tomatoes (or 1 cup halved cherry tomatoes) · 4 o

This past weekend, I had the chance to spend time with my extended family at a reunion. There were cousins I hadn’t seen in years, kids running around, plenty of food, lots of laughter, lawn games, campfires, and the kind of conversations that remind you how important it is to slow down and enjoy the people around you. As I watched everyone interacting, I found myself noticing something (because apparently I can’t completely turn off my “trainer brain”!). The best moments wer

We don’t always think of tomatoes as a fruit, but this salad, lightly adapted from loveandlemons.com, is a dazzling and delicious way to remind us of their sweeter side. Here they’re paired with strawberries and dressed simply in tangy balsamic vinegar that’s been reduced to a syrupy consistency, along with a drizzle of good olive oil, sea salt, and a grinding of black pepper. Fortify this combo with creamy mozzarella, avocado, toasted nuts, and a shower of fresh herbs and it

Six months into the year, a lot of people start grading themselves. · Did I hit my goals? · Did I fall off? · Am I ahead or behind? Here's a better way to think about it: this isn't a report card, it's halftime. No coach spends halftime handing out grades. They look at what's working, adjust what isn't, and figure out how to play the second half better than the first. That's it — just a clear-eyed look at the game so far and a plan for what's next. Maybe you

Summer pulls you outside before you've thought it through — longer evenings, warmer air, and suddenly you're gardening at noon or walking further than planned. That's the appeal, but also the risk. Heat climbs fast, dehydration sneaks up quietly, and what feels effortless in April can turn risky in July. Stay smart about how you move in this heat! Staying Strong, Safe, and Cool Drink before you're thirsty. Aim for half to a full ounce of water per pound of body weight daily.

Is there anything more refreshing than watermelon in the summer? Here’s an easy, fast, and healthy way to enjoy it in a protein-packed smoothie. Enjoy! Ingredients: 1 cup fresh watermelon (cut into 1-inch chunks) 1 cup frozen strawberries 1/2 banana (peeled & frozen, cut into chunks) 1/2 cup almond milk (or other non-dairy milk) 1/2 Medjool date, pitted (optional) 1 scoop vanilla protein powder Directions: Add all ingredients into a high-speed blender. Blend until smooth. Pou

Have you ever noticed that when you're tired, hungry, stressed, and haven't exercised in days… everything feels harder? You have less patience. You worry more. Little problems feel like big problems. You can't focus. And somehow the laundry becomes the final straw. It's tempting to think, "I just need to get my mindset right." But what if mindset isn't the place to start? I've been reading Brain Energy by psychiatrist Dr. Chris Palmer, and one of the things that struck me mos

The other night, a handful of our ProActive members and I went to see Bonnie Raitt in concert. As we made our way through the crowd, we kept bumping into other ProActive members. It was fun seeing so many familiar faces outside the gym, all of us enjoying a great night of music together. I expected a good concert because I've always liked Bonnie Raitt's music. What I got was much more than that. Her voice was incredible—honestly, if you closed your eyes, you could have believ

Swapping beef for turkey will save you calories and fat. In this recipe, adapted from “Jerusalem: A Cookbook,” grated zucchini adds fiber and keeps these patties nice and juicy. Fresh herbs, garlic, and a dose of cumin perk up the taste. Frying them in olive oil adds another layer of caramelized flavor, and a dollop of citrus-infused yogurt provides just the right tart, creamy contrast. Serves 4-6. – Susan Puckett Lemony Yogurt Sauce: • 2/3 cup plain Greek yogurt • 1 tablespo

For people over 50 who know they should exercise but don’t, it’s always one thing after another. They say they don’t have the time. Or the money. Or they’re too old... But none of that will keep you independent as you age. It won’t keep you strong enough to enjoy life on your own terms. And it won’t keep your weight down, regulate your blood pressure, or provide a key social outlet. Facts are: You have the time, money and motivation. What kills time, eats money, withers motiv

Three-bean salad is a staple for picnics, cookouts, and potlucks. It’s easy to make and tote and goes well with everything. This slight adaptation from a recipe on The Mediterranean Dish website is richer in protein, with chickpeas and cannellini beans joining the red kidney. Add crumbled feta and it’s a meal in itself. Save time and use bottled dressing. Serves 8. – Susan Puckett Vinaigrette: · 2 garlic cloves, minced · 1 ½ teaspoons Dijon mustard · 2

This easy one-pan meal is lightly adapted from one by Melissa Clark on the New York Times cooking app. Inspired by the vibrant Thai meat salad called larb, it starts with crumbled ground turkey and red onions that sizzle together until browned and crispy. It’s low in fat, high in protein and fiber, inexpensive, and lightning-fast to make. Serve it warm or room temperature with rice, Asian noodles, or flatbread. Or skip the carbs and scoop it up with crisp lettuce leaves. Se

Bone health might be one of the most important topics for anyone over 50. It is always a good time to take stock of where your bones stand and what you're doing to protect them. Here are the facts that matter most. 1. It's more common than most people realize. An estimated 2.5 million Canadians have osteoporosis and up to 54% of post-menopausal women have osteopenia (low bone density). It's a widespread condition that often goes undetected until something breaks. 2. Fractures

Smoked salmon instantly elevates an ordinary bagel with rich, smoky flavor plus high-quality protein and heart-healthy omega-3s. And it can work the same magic on a simple green salad. Here, crumbled goat cheese stands in for the traditional cream cheese schmear, and avocado chunks, cherry tomatoes, cukes, and red onion slices join forces to make a colorful, nutrient-packed meal in a bowl. Serves 4-6. – Susan Puckett Dressing · 3 tablespoons fresh lemon juice or white