Nice Exercise and Stretch Routine

Walking has always been my exercise of choice. I don't need any motivation to walk; rather, I crave it. But I realize, too, that it's important to include strength, balance, and stretch movements into daily life. 

In order to keep it interesting, I alternate among various exercise DVDs and videos, for about 20 minutes of supplementary workout several days a week.

Here's a series of smooth-flowing exercise and stretch routines from Ken Raupach, who trains triathletes in Australia. This one's for seniors, so it's gently demanding but not damaging!

Banana Raisin Spinach Protein Bites

BANANA RAISIN SPINACH PROTEIN BITES

These taste as rich as a loaf of banana zucchini bread. But they contain very little fat, no added sugar, no baking powder or baking soda, a good helping of plant proteins, vitamins, and spinach. 

Banana Raisin Spinach Bites

In addition to carrying these bites with me during the day, to keep up my energy and nutrition, I send boxes as gifts to friends and relatives in retirement homes, to boost their protein, vitamin and healthy spice nutrition. 

Much easier to mail these bites in a box than a package of raw spinach and protein powders. And much more fun for them to munch on.

Moist, flavorful, and rich with warming spices. With some turmeric included to help with achy knees!

INGREDIENTS:
oat flour, hemp protein powder, flax, Alive Ultra-Shake Vanilla Pea Protein powder OR Purium Super Meal L.O.V. powder, banana, raisins, spinach, egg, spices, olive oil, sea salt

INSTANT DOWNLOAD RECIPE:
Banana Raisin Spinach Protein Bites

Quick Super Greens Salad

There's nothing like a hearty serving of dark leafy greens to give us a boost of clean and calming energy. But it's easy to get lazy about all the preparation involved in making a tasty and satisfying salad. 

Surprisingly, a few basic ingredients can provide the fun and nutrition without much effort.

• loosely packed 2 cups of prewashed arugula
• handful of chopped cashews, pecans or walnuts
• sprinkling of raisins
• drizzle of cold pressed, extra virgin olive oil
• drizzle of plain kefir (liquid yogurt)
• pinch of salt
• a few shakes of curry powder
• a few small pieces of pre-grilled chicken (such as "Just Chicken" from Trader Joe's)

Toss all together and enjoy!

Domestic Arts as a Survival Tool

If you've cooked every day for many years to feed your family, along with perhaps working full-time, and commuting, it's understandable that during retirement you may look forward to eating out several (or all?) days a week, happily giving up most kitchen activities.

Your post-retirement calendar may be full of meeting friends for meals, attending theater, playing golf, volunteering, traveling, etc. These days, there are plenty of very healthy food choices you can find at restaurants almost anywhere you live or visit, including at major airports.

I'd like to suggest, though, that it's a smart aging strategy to develop the habit now of enjoying at least some of the "domestic arts" that you're so eager to give away. 

Why? Because I've observed that people whose lives were "outer-directed" during their active years often experience a loss of daily necessity and meaning when they transition to advanced age. 

Previously, their daily sense of meaning and goals were all accomplished in the world outside the home. Now, the absence of that sense of purpose, status, and value to others can leave them feeling depressed, unfocused and passively depending on family or professional aides, not only for their physical survival, but also for their state of mind.

I've noticed recently how glad I am to enjoy food design as a sort of personal art project, as well as feeling so much healthier when I cook and bake from scratch. 

My crafts business, which gave me (and my hands and eyes) something to do every day for many years, took a nose dive this Fall, due to the increase of online shopping and hot weather late into the holiday gift show months. My sales plummeted, and I had to give up selling at shows and markets. Moreover, my hands have made it clear to me that they need a break from daily crochet. The constant repetitive motion is unsustainable, and I need my hands for the activities of daily life!

Luckily for me, I'd started this blog project, BoosterFoods, over Thanksgiving weekend. Although I hadn't intended on replacing most of my food staples with homemade versions, that's what's happened over the past few months. So, now when I run low on meals or baked goods, I have to cook or bake. I've sort of created a new "job" for myself. 

Another reason why I think it's important to enjoy some domestic arts as long as possible is that they can keep us company when life forces more solitude on us than we want. 

On rainy days, or cold days, or days when my car is in the shop, or when I'm just tired and stuck at home, it's really comforting to pull out a baking pan or a pot and make an energy bar, some soup, icebox jam, or whatever I need to replace in the fridge. The aromas, the textures, the tastes, the satisfaction of creation . . . fill an emotional void that would otherwise make the day feel less fulfilling.

And it's a funny thing, having a nibble of something just out of the oven to offer to a neighbor or a friend--and definitely some little treats to my dog!--can be an unexpected bonus.

Even if you live alone, you can have the fun of making small batches. Divide each batch into one container for the refrigerator and another one for the freezer. 

I know that, as they age, some folks become unable to use their hands, eyes, minds for cooking and baking, due to injury or ill health. But if you start the habit now of making food basics yourself, that may actually help your mind and body stay healthy longer.

Right now, I'm enjoying a bowl of homemade chili that my neighbor brought over yesterday. When she stopped by this morning to borrow my ladder, I gave her a taste of flatbread squares, Apple Raisin Compote, and Caroline's Zucchini Soup, fresh out of the oven and stovetop. Mm, mm, good!

Easy Yogurt Parfait

EASY YOGURT PARFAIT

For a light, refreshing dessert or snack, here's an easy way to make yourself a quick parfait:

• 1/4 c. fresh blueberries
• 1/2 medium banana, sliced
• 1 tbsp Strawberry Icebox Jam (or Strawberry Apple Jam)
• 1 tbsp cashew pieces
• 1/4 c. plain kefir (liquid yogurt)

Combine ingredients in a dish and serve.

The fruits give you sweetness and a variety of flavors. The cashews give you texture. The kefir provides a cool backdrop. The protein in the kefir and the fat in the cashews help slow down absorption of the natural sugars in the fruits.

Homemade vs. Packaged Foods

Because my recent recipes have been turning out quite tasty, I've now supplanted quite a number of categories of packaged foods in my diet with homemade items. That means I can eat healthier, cheaper, and tastier meals and snacks that are also more digestible.

Here are some examples:

• Energy bars: Banana Raisin Carrot Protein Bites, Tasty Chocolate Super Bites, Pecan Vanilla Orange Bites
• Soups: Caroline's Zucchini Soup, Basic Vegetable Soup, Spicy Root Vegetable Soup, Black Bean & Spinach Soup
• Veggie Burgers: Savory Cannellini Cilantro Burger, Pinto Oregano Burger, Black Bean Cumin Burger
• Fruit Preserves: Strawberry Icebox Jam, Apple Pie Filling Jam, Prune Butter, Grape Apple Jam
• Bread: Whole Wheat Oat & Honey Loaf

More items in the works, of course!

Savory Cannellini Cilantro Burger

SAVORY CANNELLINI CILANTRO BURGER

This is a very simple, yet satisfying and flavorful recipe for bean burgers made with mild tasting beans such as cannellini (white beans). 

If you want to avoid wheat, you can substitute oat bran for the wheat germ. 

You can also influence the flavor by varying the type of oil and nut butter.

To boost the veggie content, add some finely chopped dark greens such as spinach or arugula, or finely chopped celery.

INGREDIENTS:
cannellini beans, onion, carrots, wheat germ, cilantro, ginger, peanut butter, olive oil, ginger, liquid amino acids

INSTANT DOWNLOAD RECIPE:
Savory Cannellini Cilantro Burger

Easy Spice Tea

This is really simple, and it tastes delicious. Just as good as some packaged herbal spice teas, and way cheaper, of course. Especially warming on cold winter nights.

• 1/4 tsp cinnamon
• 1/4 tsp cardamom 
• 1/8 tsp turmeric
• 1/4 tsp honey
• unsweetened vanilla rice milk 

Heat water. Mix in spices, honey and rice milk.

TIP: You don't actually have to measure the spices. I just shake in what I want, remembering to keep the proportion of turmeric lower than the other spices, since it's bitter-tasting.

Black Bean and Spinach Soup

Here's a quick and inexpensive meal you can prepare in about 3 minutes. Black beans for protein and fiber, spinach for the strength of Popeye. If you're feeling hungry and lazy, you'll love the simplicity of this dish.

I use Trader Joe's Cuban Style Black Beans because they're already prepared with onions, green peppers, garlic, mild vinegar and spices. Sodium is 370g/serving, which is not too salty. 

1. Spoon some beans and liquid from the can into a saucepan. 
2. Add a handful or two of prewashed spinach. 
3. Simmer on medium heat just until beans start to bubble and spinach wilts. 

That's it. You now have a lovely bowlful of Black Bean and Spinach Soup, and all you had to do was warm it up.

Caroline's Zucchini Soup

CAROLINE'S ZUCCHINI SOUP

When I was in college, in New York City, my great-aunt Caroline often invited me to lunch at her elegant apartment on Central Park South. She became my family-away-from-family, and she was also my stylish, classy, sophisticated, yet down-to-earth favorite aunt. 

Even just for lunch with her college-student niece, she set a classic table, with good china, flatware, and cloth napkins. But she was also pragmatic, so her recipes were both delicious and simple to prepare. She was more interested in the conversation than in the cooking.

Here's my version of her recipe for Zucchini Soup. It can be served hot or cold. 

INGREDIENTS:
zucchini, onion, olive oil, spices

INSTANT DOWNLOAD RECIPE:
Caroline's Zucchini Soup

TIP: Perhaps the most delicious part of the eating is sopping up the remaining soup from the interior of the bowl with a corner of whole grain bread. Something special happens when the soup meats the grain.