Have you always thought the traditional Thanksgiving meal was full of empty calories?

Not so! One ounce of turkey, for instance, provides 8 grams of protein as well as B vitamins, zinc, and selenium. We all know that it is also a source of tryptophan, an essential amino acid for making proteins and serotonin and a neurotransmitter that impacts mood.

Potatoes, which often get a bad rap, are a major source of carbohydrates, fiber, and vitamin C. Sweet potatoes are full of antioxidants and provide vitamins A, C, and manganese.

Bread Stuffing can give you protein, vitamin A, vitamin K, and 21% of your daily fiber.

Cranberries, though 90% water with the rest being fiber and carbs, also contain antioxidants and anti-inflammatory, immunity-boosting properties.

Pumpkin is packed with nutrients that support your immune system, especially important during the winter months. One cup of cooked pumpkin has just 50 calories yet provides 245% of the RDA for vitamin A, plus vitamin C, E, iron, and folate.

Pumpkin Pie is synonymous with Thanksgiving and, in addition to providing the aforementioned array of vitamins and minerals, gives us protein, calcium and best of all, JOY!

Eat until your heart’s content…but please follow your meal with a brisk outdoor walk or the following workout!

TURKEY DAY WORKOUT

Triceps kickbacks

Upright rows

Reverse lunges

Knee lifts

External knee rotations

Y-arm raises

Deadlifts

Arm circles

Yawn stretches (interlocked fingers, palms out, reach out and up, taking a deep breath, arms down as you exhale.

Happy November!

Susan Covey is the fitness director at Acts Bayleigh Chase in Easton, Maryland.

Over the last ten years, the Spy and Londonderry on the Tred Avon have worked together on stories about this unique retirement community that educates its residents and the community. With Christine Harrington’s new addition as Londonderry’s CEO, it was decided that we would follow Christine as she learns about the nooks and crannies of this beautiful campus.

This month, Christine visits with Londonderry resident Pat Bradley, who recently won the Ruth and Thomas Ingerson Award for community service.

One unique way Londonderry has grown to be one of the most successful retirement communities on the Eastern Shore is the scope and range of its special events and activities. As Christine finds out from Pat, one of its greatest assets is its residents’ exceptional level of engagement.

This video is approximately nine minutes in length. For more information about Londonderry, please go here.

Over the last ten years, the Spy and Londonderry on the Tred Avon have worked together on stories about this unique retirement community that educates both its residents and the community at large. With Christine Harrington’s new addition as Londonderry’s CEO, it was decided that we would follow Christine as she learns about the nooks and crannies of this beautiful campus.

This month, Christine visits with Erica Hardeo, Londonderry’s activities coordinator.

One unique way Londonderry has grown to be one of the most successful retirement communities on the Eastern Shore is the scope and range of its special events and activities.As Christine finds out from Erica, the secret ingredient for this reputation is truly understanding what the Londonderry community is interested in and finding the resources to make it happen.

This video is approximately nine minutes in length. For more information about Londonderry, please go here.

Over the last ten years, the Spy and Londonderry on the Tred Avon have worked together on stories about this unique retirement community that educates both its residents and the community at large. With the new addition of Christine Harrington as Londonderry’s CEO, it was decided that we would follow Christine as she learns about the nooks and crannies of this beautiful campus.

This week, Christine visits with new Londonderry residents Barbara Pratt and Phillip Gibson.

While Barbara and Phillip did cast a wide net for possible retirement communities, they talked to Chirstine about why they choose Easton to come home and why Londonderry stood out for some very special reasons.

 

While Talbot County has had resource fairs in the past that have helped the senior community navigate health and government assistance programs, the Talbot County Commission on Aging decided this was the year they would catch up with other counties on the Mid-Shore and offer their very own resource fair devoted exclusively to seniors.

Jennifer Pierson and Jenna Marchi, both members of the aging commission, came by the Spy Studio the other day to update the community and what they have planned for May 22, 2024.

The fair will take place at the Easton Volunteer Fire Department from 10:00 a.m. to 2:00 p.m., offering valuable services and information for seniors and their families. Admission and parking for the event will be free.

“The Senior Resource Fair is something the Talbot County Commission on Aging has wanted to host for a long time,” stated Jennifer Marchi, Chairman of the Commission and owner of Home Instead, a local home care provider. “Getting these resources into the hands of Talbot County seniors helps that part of our population that often doesn’t know where to look or who to talk to, but it also is a core part of our mission, and for those reasons and more, we’re really excited to host this event.”

The fair will feature a variety of essential services and activities, including balance checks, A1C tests, Hepatitis C tests, HIV tests, medication disposal, raffle prizes, and giveaways. Representatives from local vendors and members of the Commission on Aging will be on hand to answer questions and provide information about available services in the area.

“The Senior Resource Fair is one way the Talbot County Commission on Aging is helping seniors in our area,” added Marchi. “Our commission members are all about helping our community and promoting successful aging, and that is exactly what this event aims to achieve.”

In addition to the Senior Resource Fair, the Talbot County Commission on Aging holds monthly meetings at The Talbot Senior Center, Brooklets Place. These meetings focus on addressing all aspects necessary to promote the interests, well-being, and quality of life of seniors in Talbot County. The Commission advises the Talbot County Council on seniors’ issues and advocates for change as needed.

For those interested in participating in the upcoming Senior Resource Fair or becoming involved with the Talbot County Commission on Aging, please visit our website at talbotseniors.org or email [email protected]. For individuals requiring assistance with transportation to attend the Senior Resource Fair, please get in touch with Delmarva Community Transit at 410-822-4155.

 

As you probably know, a weak core impacts everyday life…but maybe more than you think. 

If basic functional movements like getting out of bed or walking to the car and getting in and out of the car are becoming a challenge or feeling nearly impossible for you, it may be a sign that your core is too weak.

In order to remain mobile and independent, you cannot ignore your core. And crunches are not the only answer. After all, your core is much more than just your abdominal muscles. It includes the gluteal muscles in the butt and hips, the lats and traps in the middle and upper back, and the erector spinal muscles around the spine. Your core is responsible for keeping you upright and this is why poor balance is one of the more obvious signs that your core is weak.

Here are some less obvious signs that you need to watch for:

1. Do you need to use your arms to get out to a chair or bed? If so, it is likely that your core strength is lacking. To transition from lying or sitting to standing, your abdominals and deep core muscles must be able to brace, while your glutes must be strong enough to propel you to your feet. (“4 Sneaky Signs You Have a Weak Core – Silver Sneakers”) (Michelle Barnett, D.P.T.at TRIA Orthopaedic Center)

2. Have you ever caught yourself standing or walking with your lower back arched and your pelvis jutting forward? This is a signal that your core lacks the stability and control to keep your spine in a neutral position. If your core is weak, other muscles will compensate to hold you up, but the overarched position will eventually lead to lower back pain.

3. Tilting and swaying while walking is a sure sign that your core is weak. If your obliques are not strong enough to control your torso, your pelvis ends up dropping to one side.

4. Do you hold your breath while performing core exercises? If so, this could be due to a weakness in your diaphragm, which works closely with the surrounding core muscles to control movement and breath. Holding your breath increases abdominal pressure while not engaging those muscles for stability.

To help avoid these problems, try including the Pelvic Tilt, the Bridge, the Squat, and the Clamshell exercises in your weekly routine. 

Susan Covey is the Acts Baleigh Chase Fitness Director in Easton.