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"Take care of your body. It's the only place you have to live." - Jim Rohn

What is Keto?

A keto diet is very low in carbs and high in fats, pushing your body into ketosis, where it burns fat for energy instead of glucose.

Benefits include improved weight management, reduced cravings, steady energy, and better blood sugar control.

Nutrient risks: Poorly planned keto can lead to deficiencies in electrolytes like sodium and potassium, as well as B-vitamins and vitamin D.

Tips: Stay hydrated, add salt, choose whole foods like eggs, meats, vegetables, and healthy fats, and avoid processed “keto” products.

Cautions: Some experience “keto flu” (headache, fatigue, nausea) in the first days, but symptoms often pass.

Long-term effects are less understood—always consult your doctor if you have existing health concerns.

Pilates offers significant health benefits for people in their 40s and 50s, addressing the unique physical needs of this age group.

Enhancing core strength, flexibility, and posture, Pilates supports both men and women in maintaining overall wellness as they age.

Regular practice leads to improved muscle tone, better balance, and greater joint mobility, supporting a more active lifestyle.

Proper form is essential—rushing, overlooking core engagement, or incorrect breathing can reduce results and heighten injury risk.

Focusing on controlled movements and maintaining a neutral spine ensures effective workouts and minimizes strain.

Prioritizing proper breathing and relaxing the neck and shoulders further enhances the benefits.

By avoiding these common mistakes, individuals in their 40s and 50s can maximize Pilates' positive impact for a stronger, more balanced life.

Why did the gym close down?

Because it just didn't work out!

Recent findings underscore the importance of choline-rich foods for maintaining brain health and lowering the risk of Alzheimer’s disease in older adults.

Choline, a crucial nutrient, supports proper brain function and development.

Research shows that a daily intake of around 350 milligrams of choline can help decrease Alzheimer’s risk.

Adding choline to your diet is accessible for most people.

Top sources include beef liver—providing about 356 milligrams per three-ounce serving—and egg yolks, which offer 147 milligrams each.

Plant-based eaters can turn to soybeans and cruciferous vegetables like broccoli, supplying 63 milligrams per cup when cooked.

The amount of choline you need depends on age, health, and gender; for instance, premenopausal women may require less due to higher natural production.

Consulting a local nutritionist or doctor can help tailor choline intake to your needs for sustained cognitive well-being.

Keeping your mind sharp as you age starts with what you eat.

Blueberries, often called "brain berries," contain antioxidants and flavonoids that shield your brain from inflammation and stress, helping improve memory and slow down brain aging.

Avocados support healthy blood flow with their monounsaturated fats and are filled with vitamin K and folate, nutrients that aid focus and may prevent blood clots in the brain.

Oranges are packed with vitamin C, protecting brain cells and supporting the production of neurotransmitters essential for mood and cognition.

Pomegranates offer powerful antioxidants that may reduce the risk of neurodegenerative diseases and help maintain memory.

Rochester, NH residents can find these fresh fruits in local markets for a natural brain boost.

Before making significant diet changes, consult with your healthcare provider, especially if managing health conditions or taking medication.