"Eat Well, Move Well, Restore and Connect - A Presentation on Creating Your 2018 Health and Wellness Goals" by Dawn Shepard.

 

With the start of a new year, it’s time to make your health and fitness goals.  Statistically by February 80% of us forget these goals.  The presentation on Thursday provided new information that should easily increase motivation to boost health, which is a state of equilibrium that an individual has established within him/herself and his/her social and physical environment. 

 

Communities throughout the world that produce a high number of centenarians (Blue Zones) are characterized by the following attributes: Regular physical activity, life purpose, stress reduction, moderate calorie intake, plant based diet, moderate alcohol intake (especially wine), management of spirituality or religion, and management in family and social life. 

 

Diet plays an integral role in improving health.  It is recommended that we should eat mostly plants (especially beans), and eat meat in small portions (3-4 ounces).  Specifically diets should be 95% plant based and 5% animal based.  Research has shown that high plant intake was inversely associated with mortality, while high animal protein intake contributed to a higher rate of mortality.  Meatless Modays are a great way to reduce animal protein intake. A healthy diet should consist of 65% carbohydrates (fruits, veggies and nuts), 20% fat and 15% proteins.  To maximize good health, eating should stop when 80% full, foods should contain very little added sugars, and water should dominate the drink of choice. 

 

Physical activity is equally as important to diet.  To maximize health, 150 minutes of aerobic exercise per week should be accumulated, along with two strength training session per week.  Prolonged sitting is extremely problematic, as it causes pressure on the spine and discs, affects breathing, and causes the gluts stop firing.  Additionally prolonged sitting is attributed to an overabundance of insulin production.  Moving every 30-40 minutes is very helpful. 

 

Sleep is another important factor to promoting a healthy body.  During a normal sleep cycle, DNA is repaired, inflammation is decreased, the stress hormone cortisol is decreased, and glial cells are active sweeping away toxins.  Finally, forging and maintaining strong friendships is extremely important to maintaining a healthy body.  Research has shown that close relationships increases life span at a rate equal to that of quitting smoking. 

 

For more information on this topic, please attend a free lecture this Monday night at the Aspen Library, and remember—motivation is what gets you started, habit is what keeps you going!

 

 

A resident of the Aspen area since 1969, Carolyn was originally from Richmond, Virginia.  After attending St. Mary’s College in Raleigh, North Carolina, she ventured to Denver, Colorado, in 1967 where she met Tony.  They married in 1969 and moved to Aspen shortly after their wedding. 

 

Carolyn’s life was filled with adventure, community, and volunteer service, but she will be most remembered for her love of and dedication to her family.  She was known to travel far and often to visit her children and grandchildren, rarely missing a sports game or important family event.  Carolyn loved playing golf, was a sharp bridge and canasta card player with friends and family, and enjoyed travel and road trips across the US.  She loved being near the water, with many family reunions to the Outer Banks in NC and whale watching trips in Hawaii. 

 

While raising her family and in recent years, Carolyn served as a regular volunteer at Aspen Valley Hospital, always a friendly face in Same Day Surgery, Radiation and other departments for over 38 years. She worked at the Aspen Skiing Company for 19 years, and was very active in her local community, including with Christ Episcopal Church, P.E.O., and through the local schools. 

 

Carolyn is survived by her husband Tony, children Susan Ward (Glenn), Chris Scheer (Keri), and Courtney Truesdel (Max); her grandchildren Mackenna and Connor Ward, Braeden and Macy Scheer, and Graham, Jessen, and Brooks Truesdel; and her sister Susan Norton (David), as well as many nieces, nephews and cousins.  She will always be loved and missed by her family and friends.

 

A memorial service for Carolyn will be held on Saturday, January 20, at 11:00 am at Christ Episcopal Church, 536 West North Street, Aspen.  The family has requested that any donations be made to Hospice of the Valley, 1901 Grand Avenue, Suite 206, Glenwood Springs, CO 81601.