In this edition

• Be kind to yourself, keep it simple and make it last
• Top 10 healthy New Year’s resolutions for older adults
• New programs for Nevada’s elders
• Quick and Healthy Black-Eyed Peas

About the Newsletter

January's newsletter covers keeping new year resolutions simple and make them last; top 10 healthy New Year's resolutions for older adults; new virtual programming options for 2021 including Seniors Eating Well and Bingocize®; and a quicky and healthy recipe for black-eyed peas.

Be kind to yourself, keep it simple and make it last

It’s the New Year and I am guessing you have already resolved to “eat healthy in 2021, exercise regularly and lose the weight you’ve gained so far during the 2020 shelter-in-place.” Oh, the promises we make. You are not alone. You are surrounded by fellow New Year’s “resoluters” who crowd the gyms in January and the couches in February! Why do we fail at New Year’s resolutions? The truth is people don’t fail; plans fail. If your plan falls apart after a few weeks or even a few days, chances are it was a poorly made plan, destined to fail. But don’t worry, there’s still plenty of time to salvage your New Year’s enthusiasm. Negotiate the terms of your new plan. Long-term plans often lead to short-term failures. While long-term vision is important, a new goal should not come with lifetime terms. Instead of making a plan you hope to maintain for a year or longer, make a three-months plan. Plans will change because our lives change. Priorities, responsibilities, schedules, weather, relationships and much more will change so be prepared to mix up your activity plans to accommodate these changes. Set up a routine for three months and then re-evaluate it. Maybe you will need to adjust your plans to seasonal changes, daylight savings time or perhaps you’ll get bored and just want to do something different.

New Year - Fresh Start!

Set achievable goals – one’s you know you can accomplish. The 2018 Physical Activity Guidelines for Americans recommends doing 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week. While these are valid recommendations, they may be beyond your capability at this time. Setting achievable goals simply means deciding how many days and minutes of activity you absolutely know you can do. It may only be 30 minutes a week (10 minutes for 3 days). It doesn’t matter the number. If you know you can do it, it’s a good plan. You can always add an extra day or go a little longer when you are ready. Making it stick is the hard part. So, this year, be kind to yourself, keep it simple and make it last. Maybe 2021 won’t just be another new start … to the same old habit.

Anne Lindsay is an associate professor and state specialist at University of Nevada, Reno Extension, a unit of the University’s College of Agriculture, Biotechnology & Natural Resources.  

Top 10 healthy New Year’s resolutions for older adults

The American Geriatrics Society’s Health in Aging Foundation recommends these top 10 healthy New Year’s resolutions for older adults to help achieve your goal of becoming and staying healthy. Remember to set a short-term, achievable goal. Be realistic and not over-zealous! Small changes can make a big difference.

• Choose fruits, vegetables, whole grains, fish, low-fat dairy and healthy fats
• Be more active
• See your provider regularly
• Quit smoking
• Toast with a smaller glass
• Guard against falls
• Give your brain a workout
• Speak up when you feel down or anxious
• Get enough sleep
• Consider adding multivitamins to your routine

Adapted from HealthinAging.org.  

UNR’s Healthy Aging Team is starting off 2021 by introducing new programs for Nevada’s elders. Join us as we start the New Year having fun, laughing, staying fit and eating healthy.

Seniors Eating Well is a Zoom class with nutrition filled lessons, cooking demonstrations, and tips to maintaining a healthy lifestyle. Our new classes will be held on Wednesdays, beginning Jan. 13, for 10 weeks. We are offering two session times for your convenience – 10 - 11 a.m. and 2 - 3 p.m. – choose whichever time best fits your schedule. Our Bingocize® class will be sure to get you moving while winning.

Bingocize® is a 10-week Zoom class bringing bingo to life – moving, shaking and learning how to reduce falls through easy-to-do exercises, while playing an exciting game of bingo. Classes will be held twice a week, on Tuesdays and Thursdays, from 2 - 3 p.m. starting Jan. 12.

For more information and to get registered for our classes, please contact us at healthyaginginfo@unr.edu.  

Quick and Healthy Black-Eyed Peas

Black-eyed peas are a traditional New Year's dish for some people and a healthy way to start the year.
Tasty turkey bacon and frozen black-eyed peas are the star ingredients in this recipe. Add a little chipotle pepper and sauce, cayenne pepper, or jalapeños if you prefer some additional heat.
Makes 6 servings.

Ingredients:

• 4 slices turkey bacon (chopped)
• 5 1/2 cups black-eyed peas, frozen(about 2 pounds)
• 2 cups water
• 1/4 teaspoon black pepper
• 1 tablespoon sugar

Directions:

1. Place a pot over medium high heat and cook bacon for 3-4 minutes.
2. Add the rest of the ingredients and bring to a boil.
3. Reduce heat to simmer and allow to cook until the peas are tender, about 30 minutes.
4. Serve hot.

For nutrition information, please visit Quick and Healthy Black-Eyed Peas at What's Cooking? USDA Mixing Bowl.   This material was funded, in part, by USDA’s Supplemental Nutrition Assistance Program (SNAP), an equal opportunity provider.

Published by: A. Lindsay, N. Mazzullo, 2021, Healthy LIVING while aging! (2021-01), Extension | University of Nevada, Reno, Newsletter, Volume 2, Issue 1

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