Healthy Choices Today for a Healthier Tomorrow

At Indigo Hall, residents participate in exercise programs daily. Activities like Sit & Fit, Balance & Stretch, and Walk & Talk are great ways for our residents to get moving…because movement is medicine! It is suggested that seniors incorporate 2.5 hours of moderate aerobic exercise into their daily routines. All types of exercises can be modified for the individual if they experience any restrictions. Everyone can exercise in their own way. Don't let age or other restrictions keep you from nourishing your body with exercise.

Making healthier choices today can be essential for your future. A healthy diet combined with exercise can prevent, control, and delay health issues associated with aging. Having a balanced diet including all food groups maximizes nutrient intake. The key to achieving a healthier lifestyle is to set short-term goals to achieve and maintain a healthy diet and exercise routine.

5 helpful tips for a healthier lifestyle:

  1. Incorporate at least 30 minutes of physical activity on most or all days of the week.
  2. Include all types of exercises such as endurance, strength, balance, and flexibility.
  3. Eat plenty of fresh fruits and vegetables.
  4. Choose food choices that are low in added sugars, saturated fats, and sodium.
  5. Choose food choices with whole grains, fish, lean sources of protein and dairy products.

This salad is as simple to make as you can think of.  With a few fresh ingredients, you can have a lovely meal with a real punch of nutrition.

Baby Kale Salad with Wild Salmon

For the Salmon

1 6oz. portion wild salmon

Grape seed oil

Salt and pepper

Lemon Juice


For the Salad

4oz. Baby kale

A small amount of shaved red onion

1/4c. Raw almonds, slivered

1/4c. Fresh blueberries, rinsed

1/4c. Grape seed oil

1/8c. Lemon juice

Salt and pepper to taste


Preheat oven to 350 degrees F.  While the oven heats up, also heat a nonstick pan on medium high heat.    Season both sides of the salmon and sear for 3 minutes on each side.  If you are using n ovenproof pan, place into the oven for 8 minutes or until it reaches 145 degrees internal temperature. This will give you a nice medium piece of salmon.  Be careful as you do not want to overcook it.

While the salmon is in the oven, combine the lemon juice and grape seed oil in a small bowl. Whisk to form the dressing.  Add salt and pepper to taste.

Wash your baby kale and dry it.  Toss the baby kale with the dressing.  Place into a bowl and add the shaved onion, raw almonds, and blueberries.  When your salmon comes out of the oven, let it rest for a few minutes then place on top of the salad.

With just a few simple ingredients, you can make something that people will talk about.  Enjoy!!

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