After a round of golf, four ladies sat around
the club house, chatting.
Seeing the ladies, the new Pro approached
them and asked, ¡°How did your game go?¡±
The first lady, a brunette, said she had a most
excellent round, making the comment that
she actually had 25 riders.
The second was a blonde lady, who quickly
chimed in and said that she had a very good
round as well with 16 riders.
The third lady then said that her round was
average and that she only had 10 riders.
The fourth lady, looking tired, admitted that
she had played the worst round of the day
and was dismayed that she had only had 2
riders all day long.
The new Pro was completely confused not
knowing what the term ¡°rider¡± meant, but,
because he didn¡¯t want to look dumb, he
made a quick polite remark, wished the ladies
well and then left.
He then approached the bartender and asked
him, ¡°Hey, can you tell me what these ladies
are talking about when they refer to ¡®Riders¡¯?¡±
The bartender chuckled and said, ¡°A ¡®Rider¡¯ is
when they hit a shot long enough that they
get to ride on the golf cart to their ball.¡±
An old man, in his mid-eighties, struggles to
get up from the couch, then starts putting on
His wife, seeing the unexpected behavior,
asks, ¡°Where are you going?¡±
He replies, ¡°I¡¯m going to the doctor.¡±
Late-night screen time is one of the most
common sleep hygiene violations, and a new
study links binge-watching in young adults
with poorer sleep quality, more fatigue and
To promote responsible screen time, the
American Academy of Sleep Medicine recom-
mends setting an episode or time limit each
night, using one of the apps for your comput-
er, tablet and smartphone that filters out blue
light, avoiding use of mobile devices while in
bed, and turning off all screens at least a half-
hour before your bedtime.
3. Implement a relaxing routine before
bed. Studies have shown that children sleep
better when they have a bedtime routine.
Parents should develop a consistent, nightly
routine that includes relaxing, calming activi-
ties, like reading a story before bed.
Whatever your age, it¡¯s important to turn
off your computer or television at least 30
minutes before going to bed. Prepare to go to
sleep by doing something relaxing, whether
it¡¯s reading, writing in a journal or taking a
4. Add daily exercise to the routine. Many
people lead busy lives that are mentally tir-
ing but consist of little to no physical activity.
This can be a recipe for a poor night¡¯s sleep.
Contrary to what you may believe, you don¡¯t
have to do an exhausting workout to sleep
better. Even small amounts of routine physical
activity may improve your sleep and overall
Getting enough sleep isn¡¯t just a matter of
feeling well rested and alert; it¡¯s a necessary
component of good health.
Sleeping six hours or less per night increases
the risk of a stroke, coronary heart disease,
diabetes and obesity.
Insufficient sleep is such a widespread prob-
lem that the CDC has named insufficient sleep
a public health problem.
Therefore, it¡¯s important to remember that
healthy sleep is not a luxury, it¡¯s a necessity.
If you¡¯re having trouble sleeping, help is
available at more than 2,500 sleep disorders
centers that are accredited by the American
Academy of Sleep Medicine.
For more information visit: www.aasmnet.org
Preventative Plan To Stay Fit
Health & Nurturing 2017 October/November
Pg 7 - The Sunshine Express
¡°A healthy outside starts
from the inside.¡±
- Robert Urich
The deep red root vegetable increases the size of
blood vessels, thereby improving the flow of oxygen
that can get to muscles and tissues. For anyone with
high blood pressure or suffering from cardiovascular
disease, this is a good food to include.
A good hydration beverage that has protein, vitamin
D and calcium like we often hear, milk also contains
electrolytes for good muscle contraction.
Salmon and grass-fed beef
Both of these are high in omega-3, which is a really
good healthy fat profile for overall heart health. They
also decrease inflammation in the long term. Inflam-
mation causes a lot of the diseases we fear as we
age, whether it¡¯s diabetes or cardiovascular health.
Beyond these foods Twombley identifies, the noted
nutritionist has more tips for healthy eating:
* Look for different colors of foods at different times.
Make sure they¡¯re incorporated throughout the day.
* Eat often and in a good portion size.
* Shop for high quality whenever possible and pay
attention to ingredients.
* Maintain balance. Make sure your plate has car-
bohydrate, protein and healthy fat in the correct
amounts. Add fruits and vegetables to that to get the
* And finally, have a plan. Plan out what you¡¯re going
to eat that day and stick to it.
The Best Medicine Is Laughter
with this eating game plan
(BPT) A healthy diet and lifestyle are our best
weapons against age-related diseases, and for
staying healthy and active throughout life.
Becci Twombley is sports dietitian for USC
Athletics and Angels Baseball, overseeing the
nutrition of 650 collegiate athletes and the 200
MLB and minor league baseball players within
the Angels organization.
The healthy practices she employs to keep her
athletes fighting strong also apply as preven-
tative measures for staying fit and active as
¡°It¡¯s vital at any age to adopt good habits to
live a long and healthy life,¡± says Twombley.
¡°Exercise and move 30 minutes a day and
along with that, pay attention to what you put
in your body.¡±
Twombley¡¯s prevention plan against age-relat-
ed illnesses and conditions starts with a ¡°food
Diet has a profound impact on two of the lead-
ing causes of age-related illnesses and condi-
tions: inflammation and being overweight,
according to Twombley.
¡°Maintaining a healthy heart and blood vessels
are two of the most important things anyone
can do, along with keeping one¡¯s weight under
Eating a healthy diet does not need to be a
chore, she claims. It is all a question of smart
choices. Picking the right foods not only makes
a difference in health risks, but also positively
affects performance throughout the day at
work and at home.
While the answer is not in a single food or
even a handful, adding nutrient-rich foods
like these that Twombley recommends and
calls the ¡°All Americans¡± of the functional food
group, is part of a winning game plan:
Pistachios are a multitasking nut that has
proteins and healthy fats, as well as three
types of antioxidants. Those antioxidants help
to decrease blood pressure and allow for good
Large population studies show that people who
regularly eat nuts, such as pistachios, have
a substantial lower risk of dying from heart
disease or suffering a heart attack.
Pistachios may protect from heart disease in
part by improving blood cholesterol levels.
Pistachios contain relatively high levels of the
amino acid L-arginine, which maintains the
arteries¡¯ flexibility and enhances healthy blood
flow by boosting nitric oxide, a compound that
relaxes blood vessels.
They¡¯re also good for the eyes and skin, and
have been found to positively promote weight
Twombley serves tart cherry juice to her
athletes after their workouts as its targeted
antioxidants help with muscle recovery,
In addition, it
boosts sleep qual-
ity to help prevent
anxiety and stress
later on in the day.
Plain Greek yogurt
is a nutrient-
packed snack that
has many health
High in protein, it
can boost energy
and muscle mass,
as we age.
It can also benefit
digestive health if
it contains probi-
otics. Check the
label to see if it
contains live and
She says, ¡°Why, are you sick?¡±
He says, ¡°Nope, I¡¯m going to get me some of
that Viagra stuff.¡±
Immediately, the wife starts working and
positioning herself to get out of her rocker and
begins to put on her coat.
He says, ¡°Where the heck are you going¡±?
She answers, ¡°I¡¯m going to the doctor, too.¡±
He says, ¡°Why, what do you need?¡±
She says, ¡°If you¡¯re going to start using that
rusty old thing, I¡¯m getting a tetanus shot!¡±
¡°Sleep is that golden
chain that ties health
and our bodies together.¡±
- Thomas Dekker