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Snacking often gets a bad rap, but it doesn’t have to be your downfall! In fact, when chosen wisely, snacks can be a fantastic way to fuel your body, curb hunger, and keep your energy levels steady throughout the day. Whether you’re looking to maintain your weight, build muscle, or simply make healthier choices, this blog will help you navigate the world of healthy snacks with ease. Here are some delicious, nutritious options to keep you satisfied and energized. Fruit and Veggies Fruit and Veggie Slices with Hummus Crunchy and satisfying, sliced veggies like cucumbers, bell peppers, and carrots paired with a dollop of hummus offer a great mix of fiber, vitamins, and protein. For a touch of sweetness, try apple slices with a small amount of almond butter. Berry Medley A mix of berries like strawberries, blueberries, and raspberries is not only visually appealing but also packed with antioxidants, fiber, and vitamins. This snack is perfect on its own or with a sprinkle of chia seeds for added texture and nutrients. Nuts and Seeds Trail Mix Create your own trail mix with a blend of almonds, walnuts, pumpkin seeds, and a few dark chocolate chips for a satisfying, energy-boosting snack. Nuts and seeds are rich in healthy fats, protein, and essential minerals. Chia Pudding Mix chia seeds with almond milk and a touch of honey or maple syrup. Let it sit in the fridge overnight to thicken. In the morning, top with fresh fruit or a handful of nuts for a creamy, satisfying treat. Dairy and Dairy Alternatives Greek Yogurt Parfait  Layer Greek yogurt with granola and fresh fruit for a delicious and balanced snack. Greek yogurt is high in protein and probiotics, which are great for digestion and muscle repair. Cottage Cheese with Pineapple  Cottage cheese is a

Falls are a major concern for older adults and those who care for them. Over 3 million older people visit the emergency room each year due to a fall, resulting in over $80 billion in medical costs. Falls are not only costly but also painful and can significantly impede one’s recovery and wellness. Among adults aged 65 and over, falls are the leading cause of injury and injury-related death. Despite these alarming statistics, there is good news: a lot can be done to prevent falls. Taking care of your health and ensuring that your home and surroundings are safe are crucial factors in fall prevention. Maintaining good physical health is essential for building a strong foundation of support. Regular exercise is vital, with the CDC recommending that individuals over 65 get around 150 minutes of exercise per week. Regular health check-ups, especially for vision and hearing, are important as they directly impact balance and stability. Loss of vision or hearing can result in the individual focusing more on compensating for these losses, leaving fewer mental resources available for maintaining balance. It’s also crucial to talk to your physician about all your medications and their potential side effects, as some medications can cause dizziness. Adapting your home for safety is another key aspect of fall prevention. Keeping your living space clean, ensuring clutter and cords are removed from walkways, and installing handrails and grab bars in areas like the bathroom and stairs are all essential. Making items easily accessible can help prevent the need to reach and potentially lose balance. Proper lighting is also important to see the space around you and avoid tripping hazards. To further raise awareness, the Sun Health Center for Health & Wellbeing is organizing the 10th Annual Stand Up to Falling Down event on September 25th.

Regular exercise is key to maintaining a healthy lifestyle and one practice that stands out for its unique approach is tai chi. This ancient Chinese martial art, originally designed for self-defense, has evolved into a gentle, low-impact exercise that combines physical movement with mental focus. Often described as “moving meditation,” tai chi offers a range of benefits for both your mind and body. Why Tai Chi? Tai chi involves a series of slow, flowing movements that integrate the mind and body, aiming to create harmony and balance. Its low-impact nature makes it accessible to people of all ages and fitness levels, making it an ideal choice whether you’re just starting your fitness journey or are looking for a new way to stay active. Balance and Fall Prevention One of the most significant benefits of tai chi is its ability to improve balance and reduce the risk of falls. By enhancing muscle strength and flexibility, tai chi helps to prevent falls, particularly in older adults. A study published in the Journal of the American Geriatrics Society found that tai chi participants experienced up to 50% fewer falls compared to non-participants. The U.S. Centers for Disease Control and Prevention (CDC) acknowledges tai chi as an effective method for fall prevention. Stress Relief and Mental Clarity The focus of tai chi on slow, deliberate movements promotes concentration and mindfulness, allowing you to set aside daily stresses and worries. This mental clarity not only reduces stress but also contributes to overall well-being, helping you feel more relaxed and centered. Cognitive and Physical Health Beyond physical benefits, tai chi has shown promise in enhancing cognitive function. Research indicates that older adults who practice tai chi can experience improved memory and mental agility. Additionally, tai chi is beneficial for managing chronic pain and diseases. For instance,

During the summer, it’s essential to continue exercising despite the soaring temperatures. Living in the desert can make this more challenging due to the intense daytime heat. However, there are various ways to stay active and maintain fitness goals even in 110-degree weather. Turn Your Living Room into a Gym Transform your living room or any space in your house into your workout area. You can follow a video exercise program or create your routine while enjoying the comfort and convenience of your home, thus reducing outdoor time. Plus, you can exercise on your schedule, no matter the time of day. Stay Hydrated Proper hydration is crucial during the summer to maintain energy levels and ensure proper bodily functions. Drinking enough water also helps regulate body temperature through sweating. Inadequate hydration can lead to fatigue, headaches, and dry skin. Time of Day If you plan to exercise outdoors, it’s best to avoid the hottest part of the day, which is 10 am to 4 pm. Consider working out early in the morning or around sunset to minimize exposure to intense heat and temperatures. Look for shade as well to help stay cool. Water Aerobics Engaging in water aerobics, particularly in the morning or late afternoon, if it is in an outdoor pool, is an effective way to stay cool while exercising during hot weather. The water cools you off as you exert and keeps you comfortable by helping maintain a constant body temperature. Appropriate Clothing When exercising outdoors, opt for loose-fitting, light-colored clothing to allow your skin to breathe and prevent heat absorption. Materials like nylon and polyester are ideal for wicking moisture away. Wearing a wide-brimmed hat offers additional protection. Join a Fitness Class Consider signing up for a fitness class at a local gym or facility. These structured

Lifelong learning, the continuous pursuit of knowledge, regardless of age, helps exercise your mind. It also leads to better cognitive and emotional health. One way to pursue lifelong learning is through the Community Education program offered by Sun Health. This program provides knowledge and awareness for the community. Most classes are of no cost to participants thanks to the generosity of Sun Health Foundation donors. “One thing people can come away with after attending a class is a better working knowledge of a topic that relates to them,” Annette Mendonca, Sun Health Community Education Coordinator, said. “There are so many health topics that are beneficial to learn about. Gaining knowledge about a disease or health condition can help individuals feel more confident and empowered in their approach to aging and personal care.” The program aims to connect healthcare providers with the community, allowing attendees to meet and ask questions of the providers. It also provides a platform for open forums and discussions, facilitating connections among individuals facing similar health conditions. It offers a chance to foster and build community. Past topics have included sessions on back and joint pain, cataract treatment, diabetes, and several age-related health issues. Community Education promotes ongoing learning, particularly about one’s health and potential future conditions. The more you know and are educated on issues that might arise, the better opportunity for prevention and care. “Sun Health is synonymous with healthy aging, and community education is one of those components to help provide that,” Annette said. “Plus, the presentations are free, which makes it a great opportunity to attend and learn.” Research has shown that continued learning positively impacts overall health. These benefits include the following: Social Engagement Attending a class enables you to interact with others. You can invite your friends to join you or

Grocery shopping can be a lot of work, especially trying to stay within a budget and on track with healthy eating. But with some planning, it can be a rewarding and efficient experience. Below are a few tips to follow for a nutritional way to shop and eat. Meal plan Creating a meal plan is one of the most effective ways to maintain a healthy diet while keeping your grocery costs in check. Not only does it ensure that you’re eating a well-balanced diet, but it also allows you to include any specific dietary restrictions or preferences you may have. Planning your meals for the week or even two weeks ahead can help reduce stress and uncertainty about what to cook, making eating a more organized and straight-forward process. Choosing recipes with common ingredients can further ease your preparation. Shopping List Using your meal plan as a guide, gather a detailed list of the items you’ll need for your planned meals. This will give you a chance to go through your pantry and fridge before you go shopping and only purchase items you don’t already have. Sticking to your list can help curb impulsive purchases and reduce the temptation to buy unnecessary, often unhealthy items, especially if you’re shopping on an empty stomach. Include Meatless Dishes It is important to remember that not every meal you eat needs to contain meat. There are plenty of great plant-based options to consider as a substitute, such as beans, chickpeas, quinoa, and lentils. This will give you a little more variety, some extra nutrients, and can be a little more cost-effective. Frozen or Canned One budget-friendly way to include fruits and vegetables in your diet is to purchase the canned or frozen version, rather than just fresh produce. These can be stored for

Deanna Zamorano has recently been hired as a Memory Care Navigator at the Sun Health Center for Health & Wellbeing. Deanna holds a Master of Science degree in Healthcare Delivery from Arizona State University and is a Registered Nurse. Additionally, she has a Clinical Case Manager certification (CCM). With over ten years of experience in healthcare and healthcare management, Deanna has worked in memory care, behavioral health, and the public health setting managing federal grant programs. Deanna’s passion has always been to empower individuals through education, helping them to make well informed decisions about their health. The Memory Care Navigator program is designed to help family members and caregivers who have a loved one with dementia by providing them with valuable resources. This program is especially meaningful to Deanna because she was a caregiver for her grandmother, Teresa, who was diagnosed with dementia. Before Teresa went into hospice care and passed away in 2021, Deanna still personally faced the struggles and challenges of caregiving for a loved one in the home, even with her professional health care knowledge. When she found the Memory Care Navigator position at Sun Health, she knew it would be an excellent fit with her background and personal experience with her grandmother. The Memory Care Navigator program is a free resource, made possible by the generous funding of the Sun Health Foundation. An initial step is an in-home consultation to evaluate the needs of the family. The program provides education and resources to create a personalized resource action plan that can help caregivers and loved ones navigate life with this disease. Through different stages, adjustments can be made as the needs of this progressive disease are constantly changing. Additionally, the program offers a Dementia Caregiver Support Group, providing a community to share experiences and provide comfort

It’s great to want to be healthy and in shape, but there’s often a lot of confusion and uncertainty about how to reach your weight loss goals the right way. It can be frustrating when you feel stuck and aren’t making any progress, or maybe you’ve even taken a few steps in the wrong direction. In this blog, we’ll tackle two main topics that have a significant impact on how to reach your health and weight loss goals. Manage Your Eating Habits Are you working hard at managing your weight but not seeing the results you’re expecting? Take a closer look at your eating habits. Often times, exercise and proper nutrition work hand-in-hand to help you accomplish your weight loss goals. To make yourself more aware of your eating habits, it can be useful to count your calories. This process could help you realize your daily calorie consumption is too high, or maybe you’re eating too much of a certain type of food, such as foods with high amounts of fat or sodium. To help you begin, we’ll cover how to determine your recommended calorie intake and then some counting calories Dos and Don’ts. Determine Your Recommended Calorie Allowance When deciding to count your calories, the first step is to determine just how many calories you are consuming per day.  Then you can find out what your calorie target should be, and compare the results.  An easy way to determine your optimal calorie intake is to use an online calorie calculator. When using an online calorie calculator, it’s important to keep in mind your results are estimates.  Your diet history and metabolism play a role in determining calorie expenditure.  To ensure you’re eating enough to sustain a healthy lifestyle, be sure to consult a registered dietitian or health care provider.

Common media depictions of heart attack symptoms include a man clutching his chest, falling to the floor with an arm outstretched, instantly knowing he was having a heart attack. However, women don’t experience heart attacks the same way men do. Many women don’t recognize the early signs and symptoms, or mistake them for other health conditions. Read on to learn more about the easy to miss signs of a heart attack in women.   This information is merely informative and should not be construed as medical advice. If you feel as if you’re experiencing any of these symptoms or that you may be having a heart attack, please immediately get to your nearest emergency room or call 911.   6 easy to miss signs About 90 percent of women and men experience some form of chest discomfort during a heart attack. However, some heart attacks present with no chest pain at all, and many people often find that the “pain” associated with a heart attack was similar to that of indigestion or acid reflux. While the symptoms may vary, the cause is almost always a blockage in a major artery that prevents blood from flowing to the heart.  Women are also more likely to experience heart attack symptoms while resting or sleeping than men are.   You should always report any new or worsening symptoms to your doctor. These are six easy to miss signs that might mean you’re experiencing a heart attack:   1.      Pain that comes and goes You may feel a pain, a squeezing, a pressure or a fullness sensation in your chest. However, what makes this an easy to miss sign is that it can often come and go, which can confuse some women into thinking it was anxiety or a random, harmless chest pain. These