Olga (20 page)

FORWARD SPLITS

At this point, your body has been warmed up with all the stretching, massaging, reflexology and yoga.

This forward splits exercise, I believe, helps the balance in my body and flexibility in my legs so that I am still able at the age of 95 to make long strides as I walk with a relatively good posture. No baby or chicken steps for me! Doing this exercise will help you enjoy walking. Head over shoulders, shoulders over hips. Look ahead and
smile.

Learning to do the splits takes time and regular practice. It may be somewhat challenging for you at first, but don’t despair. Let your body gradually adapt to the physical changes needed to accomplish the splits comfortably. I am not trying to discourage you from trying to do the forward
splits.

Be certain not to overstretch. Do not rush and injure yourself. Don’t fret if you are unable to do the splits. Use control as you find the proper stretch feeling. Don’t get paranoid reading this. Be brave. If I can do it, so can you! Just try. For everyday living, being able to do the splits is hardly
necessary.

Be brave, and be
different.

All the lower muscles from the hips will be
stretched.

This controlled hip flexor stretch stretches the front of the hips, groin, shin of the back leg, and the buttocks of the front
leg.

If the toes on back leg are curled under, you might get a calf
stretch.

•
Look straight ahead

•
In a kneeling position move one leg forward until the knee of the forward leg is directly over the ankle

•
Your other knee should be resting on the mat

•
Lower the front of your hips downward to create an easy stretch

•
Hold 10-20 counts (I hold 30 counts. You too will be able to, after practice.)

•
Move the foot forward until you feel a controlled easy stretch in the back of your leg and groin; hold 5-15 seconds; relax

•
Now slowly stretch the foot a little farther, a fraction of an inch each time until you again feel a mild tension; hold 5-10 seconds; relax

•
Extend straight the whole leg as far as you can; hold 30 seconds; relax; flex and point toes 15 seconds each

•
Lower your hips straight down; shoulders should be over the hips

•
Increase these stretches gradually; stretch the other leg

•
Be in control; use your hands for balance and stability (If the stretch tension increases as you stretch or it becomes painful, you are stretching too far. Relax.)

The hamstrings, quadriceps, and especially the calf muscles will be energized and strengthened. Good posture and balance will be hugely improved as you walk. Be certain to work both exercises on each
leg.

This is the end of the stretching exercises from
The O.K. Way to a Healthy, Happy Life
. These stretching exercises are my favorite cure for insomnia. Several times a week, in the middle of the night, after completing these exercises, I will get a drink of water, visit the bathroom, and put on my bed socks. I love to plump up my feather pillow and snuggle under my down quilt, and soon I am in slumber land until nine or ten
a.m.

Stretching is peaceful, relaxing, and definitely not competitive. Exercising helps keep muscles supple and flexible, and prevents common injuries. Anybody and everyone needs to stretch to relax the mind and tune up the body. Regular stretching will help you develop body awareness of the various parts of your body. You get to know yourself. Body, mind and spirit are in harmony
constantly.

For further motivation, exercise with a friend or friends on a regular basis. But don’t compare yourself with others. Proper stretching means stretching within your own limits, being relaxed, and avoiding comparisons with what other people can
do.

“If exercise could
be packed into a pill,
it would be the single most prescribed and
beneficial
medication in the nation.”
—
Robert Butler, MD BC Health Guide
Healthwise

Your homework
assignment:

Treat your body as your friend, not a stranger. Be sensitive towards it. Watch it. Listen to
it.

Love your body. Observe its needs and its requests and even have fun. Be sensitive to being alive. Do the exercises I have described in this chapter to the best of your ability. I know you will benefit greatly from the effort. If you have any medical conditions, please check with your doctor before beginning any exercise
program.

After an illness, you can help your body recover through the medium of your mind when you use techniques like yoga, guided visualization, and
meditation.

Exercise is the best medicine. The body is strengthened; the mind is alert; the spirit is
free.

A middle-aged woman has a heart attack and is taken to the hospital. While on the operating table she has a near death experience. During that experience she sees God and asks him if this is the end for her. God says: “No.” He explains that she has another 30 years to
live.

Upon recovery, she decides to stay in the hospital and have a face lift, liposuction, breast augmentation, and a tummy tuck. She even has someone come in and change her hair colour and give her a new hairstyle. She figures if she’s got another 30 years to live she might as well make the most of
it.

She walks out of the hospital after the last operation and is killed by an ambulance speeding up to the emergency
entrance.

She arrives before God and complains: “I thought you said I had another 30
years!”

God replies, “I didn’t recognize
you.”

EIGHT
Nutrition & Recipes

Fresh fruits and vegetables are vital for vibrant good health. That includes
tomatoes!

Lesson:
Good food is the first line of defense for achieving and maintaining a healthy, vibrant body. If you eat the right foods, you can add years to your life and offset the signs of premature aging. By making healthy choices you will enjoy a more active, healthy, and independent life. Nourish your body with healthful foods in moderate amounts, and they will provide the fuel to function during the
day.

“The power of food and positive thinking
may change your life.”
—
Adam
Hart

One of the questions I am asked most frequently is: “Olga, what do you eat?” I will tell you: “Everything.” I was blessed with a strong constitution. I digest my food well, and I am not allergic to anything that I know of. I try to eat healthily most of the time, and I believe that if I am good 80% of the time, my body can take care of the other
20%.

One of the pleasures of daily exercise is the ability to eat more because you burn so many calories. I love nothing better than a good steak, baked potato, lots of brightly coloured vegetables, and a glass of red wine. I crave things like raw fruit, broccoli, and carrots. I love Italian food, and I do have a sweet tooth, but I try to be sensible. I don’t overeat, and I only eat when I’m hungry. I eat good, wholesome food in moderate amounts, and I enjoy 4 to 5 small meals a day. I believe if a person wants to be healthy and have lifelong vitality, he/she should not overeat but try to eat food that packs the greatest nutritional benefits—food that is fresh, natural, unprocessed, and unrefined. I believe in the saying, “You are what you
eat.”

I like breakfast. A good morning meal brightens any day, and it sets the tone and mood for the rest of the day, be it a bowl of hot cereal or an egg and buttered toast with homemade
jam.

Breakfast is an important meal. Eat a good breakfast, and you start the day off on the right track. You want to plan an enjoyable afternoon ‘second lunch’ that helps to energize the end of your work day and curb your appetite for dinner when you will eat a little bit
less.

Here is an example of typical meals I would eat in one
day.

Breakfast:

Juice
Hot cereal (Oatmeal or Red River cereal on alternate days) with a handful of grapes
Milk 2 %
Grapes - a handful fresh green or red
Coffee - ½ tsp instant coffee mixed with 1 tsp Krakus (100% caffeine free instant coffee substitute, a product of Poland made of roasted barley, chicory, rye, beet roots)
Brown toast
Peanut butter, honey or jam (My homemade blueberry, blackberry or strawberry jams.)
Egg - soft boiled or fried sunny-side
up

Mid-morning
snack:

Whole wheat bagel & cheese
Raw carrot
Nuts - handful
Tropicana orange juice (lots of
pulp)

Lunch

Soup, homemade (Chicken noodle, broccoli, pea, vegetable)
Sandwich (Salmon or tuna, egg or roast beef; no pre-packaged or deli meats)
Salad, fruit or vegetable, raw and fresh
Milk

Mid-afternoon
snack

Nuts - handful
Tossed green salad
Yogurt
Tropicana orange juice or
tea

Supper:

Chicken (roasted drumstick with Thai sweet chili sauce)
Rice
Sautéed vegetables (onion, garlic, green peppers, tomatoes)
Raspberries with
yogurt

I look forward to a glass of red wine with dinner or while watching
The Wheel of Fortune
and
Jeopardy
with my legs propped at a 45°
angle.

Eating 4 to 5 smaller meals each day is a good habit to develop. Eating slowly lets the brain know that you have eaten enough. The best time to eat a larger meal is early in the day, especially in the summertime. It encourages a healthy metabolism and discourages both weight gain and mid-day sluggishness. Follow these daily goals: wake up ready for breakfast, get your fuel by day, and diet or fast by night. Did you know you lose unwanted body fat when you are
sleeping?

My grocery list consists primarily of fresh B.C. products. I also benefit from the many vegetables that I grow in my garden. In summer, the fresh produce is so bountiful it provides enough fuel to generate energy for the rest of the day. Good quality chocolate is advisable in small amounts. Researchers have found that it can reduce the risk of cardiovascular disease by 37 per cent and stroke by 29 per cent. Any way you want to measure it, chocolate in moderation is good for you. I like a daily glass of red wine or an occasional glass of scotch, for its medicinal
properties.

Here is a list of other healthy foods I make part of my nutrition
plan.

Garlic:
I eat it regularly. It boosts your immune system, has very real effects on bacteria, viruses, yeast, and parasites. It breaks down the plaque in the cardiovascular system that builds up in the arteries, gets rid of tumours, and prevents stroke and heart attack. Prevention is the best strategy for a strong and healthy cardiovascular
system.

Wild salmon:
This omega 3 fatty acid-rich, lean fish is full of protein and vitamins D, B-12, niacin, selenium, and magnesium. It reduces inflammation, risk of blood clots, and slows down the progress of cognitive disease such as
Alzheimer’s.

Nuts:
Almonds, walnuts, hazelnuts, and chestnuts are high in fibre that helps lower cholesterol. They are rich in omega 3 fatty acids that can prevent heart disease and contain plant nutrients with vitamin E and selenium that act as
antioxidants.

Blueberries:
Nature’s candy. Sweetness with a punch. This lovely fruit is rich in antioxidants that help slow down the aging process and protect us against disease. Try blueberries sprinkled over your cereal or yogurt, or throw them into the blender with grapes to produce a powerful antioxidant juice or
smoothie.

Beets:
They are a great source of iron and the pigment, betalains, helps to support liver detoxification. Borsch is like
medicine.

Swiss Chard:
This leafy green vegetable is high in phytonutrients, which are powerful anti- inflammatory agents. Chard is a natural energy
booster.

Ginger:
This energizing herb not only reduces inflammation, but it alleviates bloating while calming digestive
upsets.

Pineapple:
Bromelain, the enzyme found in this tropical fruit, improves digestion by helping absorb proteins. It contains manganese needed for bone
development

Tahini:
My mother may never have tasted tahini, but I have come to love the rich, creamy paste made from hulled, toasted sesame seeds. It adds a mild nutty flavor to sauces, dips and dressings. Tahini is loaded with B vitamins for our brain and nervous system, and fatty acids that give us glowing, healthy skin. The vitamin E and other antioxidants in tahini help slow down the aging process. The calcium in sesame seeds is more digestible and absorbable than calcium from cow’s milk or other dairy
sources.

Quinoa:
Is it a grain, bean,or a nut? Pronounced “Qin-Wah”, this grain-like superfood is grown for its edible seeds. It originates from South and Central America and Peru. Quinoa was once considered a sacred food by the Incas who called it “Mother of all Grains”. It cooks up light and fluffy and goes well with both sweet and savoury foods. It is full of essential amino acids, fibre, and calcium and is gluten-free. My mother never tasted quinoa, but I find it one of the healthiest foods I
enjoy.

My family, like many others at the time, was built on rock-solid, dependable and hard-working prairie stock. Although we never went hungry, even during the worst of the Great Depression, we all worked hard to put food on the table. We grew all our vegetables, raised our own animals, foraged for indigenous foods, and picked wild berries and mushrooms. You have never tasted a real strawberry unless you have tasted a ripe, wild strawberry still warm from the
sun.

We picked gooseberries, the first berry to appear in the prairie spring. I would take a little bucket and pick them on my way back from school. We also picked blueberries, currants and, of course, Saskatoon berries that were quite plentiful. My brothers, sisters, and I picked, on average, five pails of Saskatoon berries, so mother could fill quart jars with delicious Saskatoon berry preserves for the cold
winters.

Other wild foods we enjoyed were mushrooms. We were able to identify five or six different edible wild mushrooms. Of course, it was important to know which ones were and were not poisonous. Yet there was even a use for the lethal mushrooms. We would bring the poisonous ones home, and mother would put them in sugar and water, and this natural pesticide effectively killed house flies. Different mushrooms grew at different times. One of my favorites is the tall, black morels. Mother would make delicious sauces and soups with these wild mushrooms, and she would dry them to preserve them to use through the year. If I close my eyes, I can still taste her delicious mushroom
soup.

As for domestic foods, we had dairy cows, beef, and we always had pork, chickens, turkeys, geese, and ducks. We had a smoker and cured our own hams and made our own sausage. Our dairy cows provided good, wholesome milk that we transformed into butter, cream, cheese, or yogurt. Eventually, mother learned how to make solid cheese by adding rennet to the
milk.

We had two or three humungous gardens, and all of the children had to help with the weeding. Everything was grown organically. There were no poisonous herbicides and pesticides. Since we were able to grow most of our foods, there were only a few things we needed to buy, such as apples, oranges, and tomatoes. I was about 12 years old when I tasted my first
tomato.

We had an ice house located in the basement of the summer kitchen, a separate building from the main house where the kitchen was only occupied in the summer, where three meals were prepared each day. In winter, men would cut large chunks of ice from the frozen pond and haul it up to the summer kitchen basement and cover the ice in layers with sawdust. These blocks of ice would remain frozen until the next winter. This was our
refrigerator.

Since Dad was a wheat farmer, we always had enough grain to sell and to keep for our personal use. He would take the wheat to be milled at the flour mill, and we had all the wheat flour we needed. Mother made all our bread and homemade noodles. You can just imagine how much bread you need to bake for up to 15 people. She baked twice a week, keeping the starter dough warm under a blanket at night. She would start making bread in the morning and put these huge loaves in roasters to rise. She baked the loaves in the outdoor oven, called a
pich
. The fragrance coming from those baking loaves was home-made
medicine.

An excellent way to get good wholesome food organically grown in fertile soil is to plant and tend a garden. Now I spend many happy hours working in my vegetable garden with the birds and the bees for company, and I benefit from the fresh air, exercise and, of course, the
harvest.

Gardening is increasingly becoming a popular hobby as people realize the benefits for body, mind, and soul, not to mention their pocketbooks if they can grow their own fruits and
vegetables.

As some people age, they may start to ignore the quality and quantity of their food. As the need for calories decreases, the need for nutrients often increases. As we age, we need so little, but that little can mean so much. Remember, you cannot stay healthy by eating only tea and toast for breakfast, lunch, and supper, or by munching a tomato over the sink because you don’t want to dirty your dishes! Food is fuel. It doesn’t have to be a big meal. We’re holding onto the old idea of someone slaving away in the kitchen preparing meals for the family. We all enjoy planning meals and cooking for two or more, but even if you are single take the time to eat properly. Your food is the first line of defense for achieving and maintaining a healthy vibrant body. Healthy choices enable you to enjoy a more active and independent
life.

Plan your meals in advance, and choose your food wisely and intelligently: pick foods rich in vitamins, minerals, and nutrients. We have one body and one mind for life. It’s our responsibility to take care of
them.

“Use it or lose
it.”

As I was collecting some of my favorite recipes to include in the book, I came across
The Blue Ribbon Cookbook
, a well-worn little book that dates back to 1905. As a child, I remember seeing it in my mother’s kitchen. The section called “Healthy Eating for Seniors” is quite interesting and, despite being written over one hundred years ago, the advice is logical and still useful, so I will include
it.