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Issue 179 ~ 6th September 2024

Hello,  

Over the next few months Mary and I are going to highlight some of the areas of our body that appear to take on a whole new life of their own as we grow a little older. Some changes are to be expected but others can come as something of a surprise!

The first thing worth mentioning is that if you are still able to enjoy and understand this Newsletter, you are doing OK! Your eyes or ears (if you are using a screen-reader) are working and hopefully your brain is enabling you to understand the messages we are sharing. All good so far then…

Joking aside, before we start focussing on what happens to our body as we grow older, it is really important for us to learn to develop a positive mental attitude to help us embrace the changes rather than fight them.

Of course, it is perfectly normal to become frustrated when we struggle to cope with technology, or fail to remember a name of an actor on the TV, but we have the choice of getting angry or we can acknowledge and embrace it. In fact I think we should be grateful for the fact that we are still alive and that tasks just take a little longer and sometimes we need to ask for help. When I struggle fastening a necklace I stop myself from getting cross by reminding myself that at least I still have hands, even if they are very arthritic, when some people are not so fortunate.

If we embrace our advancing years with a positive attitude, recognising what we can do rather than what we can’t, we will almost certainly live longer, be fitter and feel significantly happier – plus we are likely to have more friends!

Here are some ideas:

  • Let's look for the best in people
  • Let's get into the habit of complimenting people
  • Let's try to mix with positive people
  • Let’s open our curtains every morning and be thankful for a new day
  • Let’s make a list of all the things we can do – can we still see/hear/speak/walk/write/cook/drive/shop/look after ourselves/go out/do gardening?
  • Let’s try to be a ‘radiator’ rather than a ‘drain’
  • Let's think about how will we feel about this crisis situation in six months’ time? Will it still seem important?
  • Let's set ourselves regular goals – exercise challenges, weight-loss targets, learning a new skill...

All of these ideas help to boost our confidence and greater confidence transforms how we embrace getting older.

Having a positive attitude at any age is vital to our long-term happiness, and it encourages the release of happy hormones that allow us to embrace life and live it to the full. Exercise is the most effective way to boost our supply of endorphins because activity releases them from our brain. Losing those unwanted lbs also boosts our mood and confidence, so shedding even a little weight each week is progress.

After four months of very limited mobility because of my foot op, today I walked into the wood close to our house – somewhere I had regularly walked until the pain in my foot became unbearable prior to my surgery. Stepping back into this magical scene of nature was a truly joyous experience, with the sun beaming through the leaves and the birds singing happily. It felt like an incredible gift of nature that I had missed so much!

It didn’t matter that I walked slower than I did in April and it wasn’t important that I limped a bit, but the woodland was beautiful and it was a joyous tonic. I am so glad I ventured in, even though I knew that the ground would be challenging with an uneven surface covered with twigs and undergrowth. To me, I had achieved another major milestone and it gave me a massive boost of positivity.

I needed that boost because I was becoming a bit downhearted after acknowledging how much fitter I was five years ago when I was still ice-skating. But I decided that there was no point in trying to turn the clock back. Now was now and walking in the wood was a real achievement for me - now.

My mother-in-law, Jeanne, lived with us for eight years and we really enjoyed having her with us. With her hair always perfectly styled in a chignon, make-up applied and always smartly dressed, Jeanne was motivated every day to look her best, and everyone told her how elegant she was. Looking her best gave her purpose and satisfaction. It was important to her. Sadly, she died age 93 but I was always so impressed by her positive mental attitude and her motivation to do things every day. She never moaned about her wrinkles or her hair growing thin. In fact, I rather think she didn’t think of herself as getting old at all.

Jeanne’s sister, Mike’s Auntie Pauline, who I have written about often, also has a brilliant attitude. She has a phone that just makes and receives calls and has no issue that she knows nothing about technology. Pauline circles in her newspaper the TV programmes she wishes to watch and she joins her fellow flat-dwellers in the communal lounge occasionally. She enjoys the chatter but if they start moaning about the world, she just stays quiet and lets them get on with it. Pauline (95) also applies her makeup every day and always makes the most of herself.

For my own classes, we have a ‘closed’ WhatsApp group. I have asked everyone to keep communications positive and encouraging, and to avoid political or controversial subjects. It works a treat.

I avoid social media because I am aware that it can be so negative. I post my regular Fitness Challenge every evening at around 8pm on ‘X’ (Twitter) @rosemaryconley and that’s it. Mike and I are careful what we watch on TV and particularly find the humorous programme ‘Would I Lie to You’ a wonderful tonic. The lightning-quick wit of Rob Bryden, Lee Mack and David Mitchell create a masterpiece of entertainment with visiting celebrities that never fails to make us laugh.

So, my challenge to you this week is to take a moment to consider the above and think about any areas in your attitude that might benefit from a switch to a more positive outlook.

To motivate you, this week Mary focusses on the extraordinary fortitude of Paralympians – people who have had to face the toughest of adversity and turned it into a positive. I am sure you will find it inspiring.

Recipe of the Week

Baked Aubergine With Chickpeas, Bulgar and Feta-Style Cheese (ve)


Serves 2
Per serving: 403 calories, 2.2% fat
Prep time: 10 mins
Cook time: 60 mins
 

2 medium aubergines
1 x 210g tin of chickpeas in water, drained
60g bulgar wheat grains – dry weight
1 small red onion
1 x 210g tin of kidney beans, drained
1 clove of garlic peeled and finely diced
¼ tsp ground cinnamon
¼ tsp chilli powder
50g feta style plant-based cheese
Rapeseed oil spray
Salt and freshly ground black pepper
A few fresh mint leaves, finely chopped

 

  1. Preheat the oven to 190°C, 375°F, Gas mark 5.
  2. Place a cut along the length of each aubergine, about a quarter of the way through. Lay the aubergines, cut side down, on a lined baking tray and roast in the oven until the flesh is tender, approx. 45 mins.
  3. In the meantime, place the bulgar wheat into a bowl and cover with boiling water. Set aside for 25 - 35 mins until the grains have softened and the liquid absorbed.
  4. Peel the onion, cutting a few slices for garnish, then dice the remainder.
  5. 10 minutes before the aubergines are due to come out of the oven, pre-heat a small non-stick frying pan and spray with rapeseed oil. Add the diced onion and garlic to the pan and cook gently for 2 - 3 minutes until softened.
  6. Add the drained chickpeas, kidney beans, plus cinnamon and chilli powder to the pan and cook for a further 2 - 3 mins.
  7. Drain any excess water away from the bulgar wheat and add the grains to the frying pan. Stir gently to heat through and season with a little salt and freshly ground black pepper. Remove from the heat.
  8. Remove the aubergines from the oven. Using 2 forks, gently push the flesh to the sides to make room for the filling. Carefully divide the chickpea and bulgar mixture between the two aubergines.
  9. Crumble over the feta-style cheese. Top with the reserved sliced onion and chopped fresh mint. Serve immediately.
Don't forget, you can download and print a copy of all our recipes if you click on the image to go to the recipe's page on the website.
Click here for more recipes

Fun, Facts & Fitness from Mary Morris MSc.

I am always in awe of the Paralympians and love to hear the individual stories of how they have managed their disability, not letting it define them, and taking up a sport that leads to enormous success through sheer determination.  How inspiring is that?

The value of sport, and in fact any physical activity, is that it has enormous power in healing not only the body but also the mind. I remember at school how revered the top sporty kids were and that the consequence of that was often a more confident, sociable and well-rounded individual which hopefully followed through into adulthood. 

So, when a person has the added difficulty of a physical disability and excels at a sport, possibly ending up with an Olympic medal, we really recognise their sheer determination and commitment in order to achieve that success! Even more importantly, it has given them an enormous feeling of self-worth and confidence that is priceless.

These days we hear a lot in the media about mental health, and when interviewed these athletes, disabled and non-disabled alike, have often had a real struggle with their mental health at times. As we have all learned, psychology in sport has become a major player in the training of top athletes in recent years, to the extent that most athletes have a coach specifically to train their mind – to nurture a self-belief that will take them on to achieve sporting success.

So how about us? We are not athletes, and most of us are no doubt way past the age of being able to take a sport to the great height of qualifying for the Olympics, but many psychological factors still apply to us and our mental health can be affected in so many ways. 


We need to focus on what we can do and not what we can't! 

For example, I used to be able to run regularly, with the pinnacle of my achievement being the Nottingham Half-Marathon, but now I could not possibly run even to the end of my road! For a while it did cause me some frustration, as running at that time really helped to clear my mind and put any problems into perspective. But I can walk – a lot! To the extent that it has more than taken the place mentally of my running, as I am out in the fresh air, rain or shine, and I always make sure that I have become out of breath at some point on every walk.

Over decades of working with people and teaching them how to be as physically active as they can be, I have realised that it is all about their frame of mind. So… how motivated are you to exercise? And if not – what piece of knowledge might motivate you?

I have recently brought the scales back into my class for our six-monthly body composition assessments, and one lady was found to have an elevated visceral fat level. Now this is the type of fat that lies in and around our vital organs and is a concern, as it increases our risk of a cardiovascular event. It was that small piece of information that has motivated my member to take action, resulting in weight loss and a surge of extra exercise to try and bring it down. If we find something that motivates us to take action, and we act upon it immediately, we prove to ourselves that ‘we are in control’ and that has a positive affect on our mental attitude.

We are the first generation who need to make a conscious effort to build more physical activity into our daily lives. Modern living has created an environment where we do not need to move much to live our life. Research suggests that many adults spend more than seven hours a day sitting down. The statistics are quite shocking with 67% of men and 55% of women not reaching the recommended 150 minutes of activity per week and are therefore classed as physically inactive.

I do understand that there are those who genuinely find exercise difficult, but whatever bits of our body we can move – it can be exercised! All these disabled athletes show us that. So here is my guide to incorporating more exercise into our lives and to then to experience the joy of the benefits it brings:

  • How do you talk to yourself on a daily basis? Is it positive and with a sense of commitment to get moving more? Because, as I have intimated to you before, you are the boss of your brain.
     
  • Planning exercise into your life is key. Start the week with a clear idea of when you will exercise and what you will do.
     
  • The older we are the more we need strength training. So many folks I speak to go walking, swimming or cycling but neglect to work on individual muscle strength. The older we are the more vital it is to do so!
     
  • Exercise with other people as often as you can. My group walks are seriously enhanced by walking and talking!
     
  • A daily 5-minute stretch at some point in the day will keep those stiffening joints so much more mobile. The research tells us to stretch around 4 - 6pm for the most benefit but anytime will give you a result.
Positive Attitude - The Key to Success!
Be inspired as Rosemary asks Neuro-Physiotherapist JD Hylton about some of his greatest successes helping patients with a "can-do" attitude transform their lives.

This Week's Fitness Challenge

  1. When you go for your 30+ minute daily walks this week be thankful for the fact that you can! Try to elevate your heart rate at certain points of your walk. That’s why uphill sections are so brilliant. They make our heart work harder.
     
  2. Aim to achieve 3 Strength Workouts each week – that is all that is needed to keep your muscles strong. Choose any programme that you fancy but aim for the hardest one you can manage for maximum benefit.
     
  3. Try doing that 5-minute stretch every day – you will feel a difference even after just one week!  Learn the basic stretches from the Post Walk Stretches and the Whole Body Stretch Programme on our website.
Did you know... 

We are right in the middle of the Aubergine season!

Although available all year round, they're at their best and cheapest from July to September. Aubergines feature in cuisines all around the world, most famously in Mediterranean dishes such as moussaka and ratatouille. 

Native to India and technically a berry, aubergines are known by various different names in different countries. In Britain, we’ve adopted the French word ‘aubergine’ while in North America they are known as ‘eggplant’, as earlier versions which were grown were smaller and white or yellow in appearance, the colour and shape resembling a goose or hen's egg. In South Asian countries they are called "brinjal".

Aubergines are a good source of fibre, are low in fat and contain some essential vitamins and minerals. They are also low GI helping to keep you feeling fuller for longer. They are a staple in many kitchens and, with their uniquely mellow flavour, they combine perfectly with lots of other ingredients so why not add them to your vegetable repertoire - griddled, sautéed, roasted, skewered or fried?

And finally...

Just over a year ago my hubby Mike was diagnosed with cancer and the work that Cancer Research UK has done over the years means that he is very much still here and feeling pretty good at the moment. So, he has decided to do The Plank Challenge and plank for two minutes every day in September to help raise funds for this amazing charity. This will be an extraordinary challenge particularly during his treatment which he undergoes every month.
 
Perhaps some of you might be able to spare a £1 to encourage him on his challenge whilst also supporting Cancer Research UK. You can do so at Mike’s fundraising page. 
 
Throughout Mike’s cancer journey he has been utterly positive and a real inspiration to everyone who knows him. I am really proud of him. 

With love and best wishes,

Rosemary Conley CBE DL

LIVE LONGER | LIVE HEALTHIER | LIVE HAPPIER
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