Secrets to Health

Exercising and eating well, with others

By Melinda Hemmelgarn • Photos by Jennifer Kettler

Mark Twain said “the only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d druther not.” With all due respect to our native author, don’t believe him. Clearly, he never tasted dietitian Maureen Green’s roasted beet and orange salad or her curried quinoa with dried cranberries and roasted walnuts.

Green presented those dishes to a group of seniors gathered in a common room at Bethel Ridge Estates for an exercise and nutrition class. Forget any notion of holing up solo and plopping in front of the TV. This warm, welcoming community draws residents out into a party atmosphere.

Besides, it’s not everyday you get hands-on instruction from two of Columbia’s most congenial and knowledgeable experts: the University of Missouri’s certified personal trainer Mary Newman, who makes exercise fun; and Green, a seasoned nutrition pro who knows the secrets of using spices, herbs and vinegars to cut sodium and transform plain ingredients into delectable dishes.

According to Green, eating products that are in season allows for the best buys and freshest flavors. She prefers to add a bit of heat to her dishes. “If you don’t use a lot of salt, then you need to add a little something,” she said.

For Green, that little something includes fresh herbs, citrus, nuts and seeds. “I like to use nuts and seeds as garnishes because they deliver the right kind of fats,” she said. She also makes her own salad dressings to control the amounts of sodium and fat included.

Attendees Lola Mathis and Mary Ginsburg, however, could have led the class on heart health. At 90 and 89, respectively, both women attest their vibrant lives in large part to diet and exercise.

Smart nutrition and physical activity are critical to a healthy cardiovascular system. And the same strategies that keep our heart strong also help prevent cancer, diabetes and osteoporosis. Just ask 75-year-old Carmelita Campbell. She survived cancer in 1982 and has paid careful attention to her diet ever since. Sue Wiles, 77, believes “you can’t have poor posture and good health.” She walks stairs because the weight bearing activity helps protect her bones.

Sandra Millatti, 72, cites the age-old adage “we are what we eat” but also reveals a more subtle key to living well: companionship. “You’re just a doorway away from a friend here.”

Group youngster Christine Yedinak, 62, agrees. “Even if you’re 90, you can build relationships.” A former certified dietary manager, Yedinak understands the benefits of strengthening exercises and eating right. “Friends are so important, too,” she adds. “They do my heart good.” 

Opening your heart to others may be one of the most important ingredients to a long and healthy life. So why not invite some of your favorite people over for one of Green’s enticing recipes? Take a walk together. Laugh. You’ll feel your heart smiling.

Melinda Hemmelgarn is a registered dietitian and a nutrition and health communications consultant.

Maureen Green’s Tips

Savoring the flavor of heart healthy cuisine

• Use fresh or dried herbs in place of salt. 
• Try citrus zest in salads and vegetables. Grate the colored part of the peel or use a vegetable peeler and cut into thin strips. 
• Add vinegars and citrus juice to enhance flavors. 
• Roast vegetables to caramelize their natural sugars. 
• Roast seeds and nuts to bring out flavor. 
• Add hot sauce or crushed, dried or fresh hot pepper to bring out the bite in your dishes. 
• Cook with dried cherries, cranberries, tomatoes, mushrooms and currants to give a burst of intense flavor.

Mary Newman’s Tips

Activities can be fun and easy

• Start slowly. 
• Do something you enjoy. 
• Find an exercise buddy. 
• Strive for at least 30 minutes each day of moderate-intensity activity, in bouts of at least 10 minutes. With moderate activity, you should be able to carry on light conversation with the person next to you. 
• Vary your activity to include aerobic, muscle strengthening, flexibility and balance exercises. 
• Use an exercise tape in inclement weather. Try Leslie Sansone’s “Walking the Pounds Away.” 
• Talk to your doctor before starting any new exercise program, especially if you’ve been inactive or have a health condition.

Did you Know?

• Cardiovascular diseases, including stroke, are the leading cause of death in Missouri.
• Cardiovascular disease kills more women than the next five causes of death combined: cancer, chronic lower respiratory disease, Alzheimer’s disease, accidents and diabetes. 
• You can gain two hours of life expectancy for each hour you exercise regularly, even if you don’t begin until middle age.

Learn more about protecting your heart. Contact Trish Ladyman at the American Heart Association:
573-446-3000, ext. 3119
e-mail: Trish.Ladyman@heart.org
Web: www.americanheart.org