BETTER LATE THAN NEVER PUMPING IRON FOR SENIORS
Pumping iron at the gym isn’t just for the young. Weight training offers many benefits for seniors, from strengthening bones and muscles to improving balance and mobility. Embracing a plan of lifting weights can empower older adults to maintain independence, vitality, and a higher quality of life. Bone health is crucial to overall health, and going to the gym, even in old age, is a long- term process. It is recommended to start with controlled resistance training and then move on to free weights, emphasizing effective and safe muscle-building techniques. I still do this at age 64. I have had a trainer since
2006, as I know myself well enough to see that unless I have someone keeping me accountable, I won’t do the work. I am not trying to become “bigger” or even stronger. Rather, I want to maintain muscle mass to be active in retirement. When you lift weights, your heart needs to pump hard to allow blood flow to travel to the muscles because that is the only way nutrients can get there. I played football in college, so I have lifted weights before and am experienced in doing so. From about age 25–45, I didn’t lift at all, but I recently started back with weight training to feel better and keep in shape.
If you have never lifted weights before, I doubt you will begin now, but if you want to start, I recommend having a like-minded friend work out with you or get a trainer. Even now, some days I wonder why I am doing this, but I feel better afterward, and I know I should do the work rather than sleep another half-hour in the morning. Also, I only work out three days a week. It’s not every day, and I don’t lift heavy weights. I am not looking to improve my bench press, just my overall health! —Tim Hanbury
GRILLED RED CURRY BEEF SATAY WITH PEANUT SAUCE
WORD SEARCH
Inspired by StarTribune.com
INGREDIENTS • 1 1/2 lb flank steak • 1/2 cup unsweetened coconut milk • 2 tbsp lime juice • 1–3 tbsp Thai red curry paste • 1 tbsp fish sauce
DIRECTIONS
1. Freeze flank steak for 30 minutes. Cut crosswise, against the grain, into thin slices. 2. In a medium bowl, whisk together coconut milk, lime juice, curry paste, and fish sauce. Add steak and toss to coat. Cover and chill for 8 hours. 3. In a small saucepan over medium heat, combine coconut milk, curry paste, brown sugar, and fish sauce. Bring to a gentle boil for 3 minutes, stirring occasionally. Add peanut butter and stir until well blended. Remove from heat and add lime juice. 4. Thread the marinated meat onto 12 long skewers. Grill until beef is medium rare, 1–2 minutes per side. 5. Transfer satay to a platter and serve with peanut sauce.
For sauce: •
1 cup unsweetened coconut milk 1–2 tbsp Thai red curry paste 1 tbsp brown sugar 1 tbsp fish sauce 1/2 cup creamy peanut butter
BLOOM CINCO COMIC DERBY EMERALD GEMINI
GRADUATION LILY MEMORIAL MOTHER
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RENEWAL VETERANS
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1 tbsp lime juice
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