Health is Wealth: Living a Healthy Retirement Lifestyle

Winter 2023/2024 Living Power Magazine

healthy meal

When you’re busy working, sometimes your health can get relegated to the back burner. Now that you’re retired, taking the time to focus on maintaining a healthy body and mind will allow you to lead a richer, more active life.

Eat a Balanced Diet
As you age, you’re more likely to have problems linked to deficiencies in certain vitamins or minerals. While a supplement might seem like an easy solution, getting these nutrients from food will most benefit your body. Try to eat a balanced diet of protein, fat and carbs, and cut back on processed foods, as they can be high in blood pressure-boosting sodium. Lean proteins, whole grains, and fruits and vegetables should play major roles in your diet.

Stay Active
Regular exercise offers myriad benefits to the body and mind. Aerobic activities such as walking or swimming can boost energy levels, using weights helps build strength, and yoga and pilates keep your body flexible. Shoot for at least 30 minutes of gentle to moderate activity each day, and choose something you enjoy, so you’re more likely to stick with it.

Visit the Doctor
Putting off medical or dental appointments may have been no big deal when you were younger, but as you age, it’s critical to get regular checkups. Regular blood work and blood pressure tests can help you prevent heart attacks or strokes, and cancer screenings such as mammograms and prostate exams will allow your doctor to catch any abnormalities before they get out of control.

Get Plenty of Sleep
Snoozing for the recommended seven to nine hours per night may be easier said than done, as many experience sleep disruptions with age. But you can sidestep some of those slumber-disturbing issues by limiting caffeine to eight hours before bed, cutting out liquids by two hours before bed, and ensuring your bedroom is dark and cool. Still struggling with sleep? Over-the-counter supplements such as melatonin can help without leaving you groggy the next day—be sure to check with your doctor first.

August’s Reader Recipe: Dijon Crab Spaghetti

As we get through the Dog Days of Summer, this recipe provides a refreshing flavor, healthy nutrients, and a creamy, balanced sauce. The secret weapons that make this dish unique are the teaspoon of Dijon added to the sauce and the juicy segments of tangerine. Thai chili brings a touch of heat, while The fresh crab is augmented with mint, basil, and parsley. Depending on your palate, the Thai chili can bring just the right amount of spiciness.

You can add a crispy bread crumb mixture to go on top, made of bread crumbs, salt, pepper, garlic powder and lemon zest.

Ingredients

  • 8 ounces fresh jumbo lump crabmeat
  • 1/2 cup tangerine segments
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon sherry vinegar
  • 1 teaspoon grated lemon zest plus 1 teaspoon fresh lemon juice (from 1 lemon)
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon kosher salt, plus more to taste
  • 2 cups cooked spaghetti (from 3 ounces uncooked spaghetti), chilled
  • 1 tablespoon chopped fresh flat-leaf parsley
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon chopped fresh mint
  • 1 small fresh Thai chili, minced
  • 1/4 cup trout roe (optional)

Directions

  1. In a large bowl, whisk Dijon, olive oil, lemon zest and juice, sherry vinegar, and salt in a large bowl until creamy.
  2. Add spaghetti, basil, parsley, mint, and Thai chili to vinaigrette. Stir until the spaghetti is evenly coated.
  3. Add crabmeat and tangerine segments. Gently stir until well combined.
  4. Cover and chill 10 minutes.
  5. (Optional) Garnish with trout roe.

Have a recipe you’d like to share?

NCRGEA is compiling a Digital Holiday Dessert collection of recipes for 2023! If you have a dessert recipe you’d like to share, Submit A Dessert here by October 10, 2023.