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Check our Healthy Aging webpage to keep up to date on upcoming classes from our Healthy Aging team.
Diabetes Support and Education Group
The ongoing Diabetes Support and Education Group will meet Monday, Feb. 22 from 11 a.m. to noon for this month’s topic, “Balanced Eating for Diabetes.” This program is conducted by a Registered Dietitian Nutritionist who is also a Certified Diabetes Educator. Please email infohealthyaging@bouldercounty.org for more information about this virtual group.
Fresh Conversations
Fresh Conversations is an evidence-based nutrition education program, occurring the second Monday of each month, focused on timely nutrition topics. Fresh Conversations is led by our own, Patti Murphy, RDN. This program kicks off on Monday, Feb. 8 from 1-2 p.m. Register here. To learn more, email infohealthyaging@bouldercounty.org.
AAA Wellness Social Hour
The AAA Wellness Social Hour is a platform that encourages social engagement and ongoing learning that is open to past, current and future wellness program participants. Participants can share experiences, support, and continue expanding on the skills learned in the programs. New or incoming participants connect with the community and meet the Wellness Programs team. The next AAA Wellness Social Hour will be held on Wednesday, Feb. 10 from 11 a.m. to noon. Register here. To learn more, email infohealthyaging@bouldercounty.org.
Diabetes Prevention Program (DPP)
This year-long program, developed by the Centers for Disease Control, supports people diagnosed with pre-diabetes avoid or delay developing Type 2 diabetes. During this year long program participants work to:
- lose 5 to 7% of their body weight,
- accumulate at least 150 minutes of physical activity each week, and
- adopt a healthier more active lifestyle
Participants must have a prediabetes diagnosis or be at-risk for developing Type-2 Diabetes. If you don't know, you can take the risk test at bouldercountydpp.org. A DPP leader will call you to confirm your registration and talk to you about the program. If you have questions, feel free to call us at 303-441-4710 or email us at infohealthyaging@bouldercounty.org.
This program begins on Feb. 22, and meets weekly on Mondays from 4-5 p.m.
The deadline to register is Feb. 14 or when the maximum of 12 participants is reached.
Register here.
Nutrition Counseling
Individualized counseling and coaching from a Registered Dietitian Nutritionist are available for Boulder County residents. Call 303-678-6115 (English) or 720-930-9002 (en español) with contact information.
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As your heart ages it works harder to do the same work as it did when you were younger. The natural changes of aging alone generally don’t cause heart disease. But when these changes are combined with lifestyle risk factors—including smoking, stress, inactivity and obesity—your risk of serious disease increases. However, by maintaining healthy habits you can keep your heart healthy.
Eating a diet that is low in saturated fat, trans fat and salt, and that is high in fruits, vegetables and whole grains protects your heart by lowering risk of:
- High cholesterol
- High blood pressure
- Weight gain
The source of your fat is important to maintaining a healthy heart. Eating too much saturated fat can cause your cholesterol to increase, which in turn increases risk for heart attack and stroke. Saturated fat is found mainly in animal products, and coconut and palm oil. It should be limited to 5-7% of overall calories a day. For someone eating 2,000 calories a day this would be approximately 11-13 grams of saturated fat a day.
Trans fats are a type of fat to avoid as much as possible as just a small amount of trans fats can raise your risk of heart disease. This type of fat, which has now been banned in the United States is being phased out although some foods you see on the shelf may still contain trans fats. Look for partially hydrogenated oil or hydrogenated oil on the ingredient list to see if a food contains trans fats.
Unsaturated fats don’t have a negative impact on your health the way that saturated and trans fats do. This type of fat is found in seeds, nuts, avocados, and coldwater fish. Omega-3’s are a specific type of fat found in fatty fish, such as salmon, tuna, and trout, that offer protective benefits to your heart. Aim for at least two 3.5 oz. servings of fatty fish a week to keep the full benefit.
Keeping sodium levels low can help lower blood pressure. The American Heart Association recommends consuming less than 1500 mg of sodium a day. Even if you don’t use the saltshaker, many packaged and processed foods have a lot of sodium. In fact, around 75% of the average person’s sodium intake comes from packaged and processed foods. Dried or fresh herbs, spices, onions, ginger, citrus, and vinegar can be used to flavor food without adding fat or many calories.
For more information on nutrition for heart health or other nutrition questions, please feel free to reach out to Patricia Murphy, BCAAA Registered Dietitian at pamurphy@bouldercounty.org or 303-441-4710.
If you or a loved one lives in an assisted living or nursing home, you know that COVID-19 has dramatically impacted these homes, the people who live there, and their loved ones. Those of us who live in long term care are much more isolated. The BCAAA Long Term Care Ombudsman (LTCO) program is still active and serve as a resource to residents and loved ones of residents in long-term care. While LTCO are not physically in nursing homes and assisted livings, we are maintaining regular contact with those we serve, following all orders and regulations in place.
Know your rights - LTCO help residents resolve problems and ensure quality care and services. You can reach email us or give us a call at 303-441-1173 with any questions or concerns.
As part of the Grow & Give Project, Boulder County Extension is offering a limited number of vegetable garden seed packets free to families or individuals who will use them. They’ve chosen 10 of their favorite and most reliable vegetable varieties and put them together with planting instructions in both English and Spanish. Volunteers will be making contactless delivery in late February.
These packets are intended to support the members of our community who have been economically impacted the most during the COVID-19 pandemic or have historically struggled with affording fresh-grown food.
If you would like to be able to grow vegetables in your own garden – even in flowerpots on the porch – but need help getting started, sign up to get your seed-kit at https://www.surveymonkey.com/r/CPQDBLC.
For more information about growing your own food, go to growandgivecolorado.org.
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