Weight Watchers Gluten Free Dairy Free Recipes

Weight Watchers Gluten Free Dairy Free Recipes

These potatoes are simple to make and really, really delicious! Perfect for anyone who lactose intolerant, gluten free or not. They will make everyone happy! You won't miss the dairy at all. They're velvety with great flavor. Each serving has 79 calories, 1 gram of fat and 2 Weight Watchers SmartPoints.

Prep Time: 10 minutes

Cook Time: 25 minutes

Ingredients

1½ pounds red potatoes (new potatoes) cut into even sized chunks

3 garlic cloves, smashed

2 tablespoons Smart Balance Light, see healthy benefits and shopping tips

¾ cup reduced-sodium chicken broth, see shopping tips

Salt and pepper, to taste

½ teaspoon garlic powder

Scallions or chives, chopped for topping (optional)

Instructions

1. Add potatoes and smashed garlic cloves to a pot and cover with cold water. Bring to a boil, cover and turn heat down. Simmer for about 15-20 minutes, until tender.

2. Drain potatoes in a colander and place drained potatoes back in pot. Add Smart Balance. Using a potato masher or the back of a fork, smash the potatoes. Add chicken broth, salt, pepper and garlic powder, to taste. Turn flame to medium. Continue to mash potatoes until fairly smooth and all ingredients are heated. They will be a little rustic due to the skins left on. Add more salt, pepper and garlic powder, to taste. Top with chopped scallions or chives, if desired.

3. This recipe can be easily doubled, tripled and so on.

Makes 4 cups total. Each serving ½ cup (8 servings)

Healthy Benefits
Potatoes are high in vitamin C and have more potassium than a banana. They also contain fiber and iron.

Garlic promotes circulation and lowers cholesterol. It also contains sulfur compounds that may help to prevent cancer growth.

Smart Balance Light is a lactose-free, gluten-free and non-dairy, buttery tasting spread made with a unique blend of natural oils that improves the ratio of "good" HDL to "bad" LDL2. It's a good source of Omega-3, has 50% less fat and calories than butter or stick margarine, no trans fats or partially hydrogenated oils.

Shopping Tips
I used Campbell's Natural Goodness chicken broth. According to Campbell's gluten-free product listings, regular, organic, and Natural Goodness™ varieties of Swanson chicken broth are gluten-free. Or use your favorite brand.

Smart Balance Light is sold in most supermarkets where the tubs of butter and margarine are sold.

Weight Watchers SmartPoints 2
Weight Watchers POINTS PLUS 2
Weight Watchers (old points) 1

SKINNY FACTS: for ½ cup 79 calories, 1g fat, 0.4 sat. fat, 0mg chol, 2g prot, 15g carbs, 1g fiber, 222mg sod, 1g sugar

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Weight Watchers Gluten Free Dairy Free Recipes

Source: https://www.skinnykitchen.com/recipes/skinny-garlic-mashers-dairy-free-gluten-free/

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White Living Room Background

White Living Room Background

There is nothing quite as restful on the eye as the purity of a fresh white interior space. Coming home to an uncomplicated white living room decor scheme can bring you peace and serenity after a day away in a world that is visually cluttered with an endless confusion of colour. A plain scheme is like a cool calming breath of fresh air. If a lounge devoid of colour doesn't appeal to you, then decorating the room to have a pure white backdrop also gives you the perfect canvas on which to splash a selection of brighter furniture and accessories that you can change out easily at will.

• 1 |
• Designer: DNA Concept Design
• Photographer: Hey!Cheese Photography

Our first white living room has a light grey settee that looks upon a slimline console shelf, which spans the length of the room. Above the television is a row of wall cabinets that merge seamlessly with the underside of a soffit. A black Eames bird matches the dark window frames, where the white living room curtains open to one side to allow in more natural light.

• 2 |
• Architect: Amir Navon Designer: Yael Perry & Dafna Gravinsky

This black and white living room centres around a chunky chaise sofa, which is the only dark piece in the room. A set of wire-framed shelves fill the wall around the television, displaying a small selection of decorative items.

• 3 |
• Visualizer: KUOO Architects

A white living room rug forms a subtle visual base for this lounge setup. A trio of grey coffee tables act as a centrepiece in front of a huge sectional sofa.

• 4 |
• Visualizer: TheGoort

A bright yellow accent chair and recessed teal shelves add small splashes of vibrant colour to this white living room decor.

• 5 |
• Visualizer: Oporski

Contrasting sections appear as geometric volumes in this grey and white living room. The modern sofa is made of sharp simple lines that complement the contemporary architecture.

• 6 |
• Designer: Mayelle

A modern white living room chair and sofa match a statement spiral staircase in this striking space. A black fireplace and low level coffee table provide contrast.

• 7 |
• Visualizer: Oporski

This open plan lounge and kitchen have their separate uses defined by differing shades of solid decor. The smooth grey kitchen cabinets, walls and floor appear as a shadowy box to one side of the lighter living zone.

• 8 |
• Visualizer: Arch 625

A large bookcase grabs all of the attention in this scheme, with shelving made from warm woodtone.

• 9 |
• Designer: Yael Perry

Minimalist living rooms are probably best known for being decorated in a plain white fashion, but you don't have to get rid of all of your belongings to enjoy the minimalist aesthetic.

• 10 |
• Designer: Brain Factory

Indoor plants add a fresh feeling of life to an all white living room, and they will bring colour to a room without the need to actually commit to colourful decor.

• 11 |
• Visualizer: Hung Le

On trend monochrome geometric styling boosts a white walls living room, and adding a small amount of wood tone can go a long way in warming a cool interior palette.

• 12 |
• Photographer: Paulina Arcklin

This rustic living room has white-washed furniture and floors that allow a little of the original grain to show through. It's a clever way to tie the whole scheme together as one cohesive colour theme without losing the character of the pieces. You can find more pictures of this wonderful apartment here.

• 13 |
• Visualizer: Home D

Tribal decor uses rattan and natural elements to add texture and interest to a room; the effect of this styling on a pure canvas can be stunning.

• 14 |
• Visualizer: Juraj Talcik

This black and white living room decor keeps all of the base notes at floor level, including monochrome artwork propped by the large sectional sofa. The boiserie around the walls, the coving, fireplace, mirror frame and lighting are as pure as fresh fallen snow.

• 15 |
• Architect: Project A01

A sweeping view from surrounding picture windows are enough to decorate this modern white living room. Even the balustrades of the open plan staircase is made of clear frameless glass so as not to obstruct the scenery.

• 16 |
• Source: Cor

You may think that having white living room furniture sets will not go hand-in-hand with the children in your home, but that doesn't mean you can't have the white lounge you're dreaming of. Washable white wall paint and quality floor paint will withstand washing of spills and scribbles, and you can opt for a darker upholstered sofa and rug.

• 17 |
• Source: Cor

A brown and white living room has a sophisticated look.

• 18 |
• Visualizer: Geometrix

This high contrast black and white living room furniture has a space-age look.

• 20 |
• Designer: Hintegro

Pastel colour artwork takes the white walls of this lounge in a different direction.

• 21 |
• Visualizer: Valery Kelch

Scatter cushions offer an easy change option in adding a splash of colour to a light scheme. A wooden feature ceiling makes this white space look warmer too.

• 22 |
• Visualizer: ID White

Whilst the black on white colourway of this decor appears sharp, the white living room set has soft curved corners and edges, as though the sofa and footstool were made of giant marshmallows.

• 23 |
• Designer: Pascal Grasso Architects

These white living room cabinets appear like architectural extrusions up one wall, spaced apart like the steps of a ladder.

• 24 |
• Visualizer: Alexandra Fedorova

An open plan kitchen diner backs this white sitting room; each zone carries the pure decor right through with just a couple of wooden accents in decorative wall recesses and the kitchen backsplash.

• 26 |
• Visualizer: Andrey Zyomko

This grey and white decor living room has a grey area rug to anchor the white leather living room furniture in place.

• 27 |
• Designer: Resolution: 4 Architecture

The pale grey shade of this sofa gives the piece wonderfully subtle definition within the light room.

• 30 |
• Visualizer: Danila Komarov

This black white and grey living room uses natural accents to break up the expanse of monochrome, from a large potted plant on the floor to small green glass vases lining the windowsill.

If you like the white theme, don't forget to check out:
32 Gorgeous White Bedrooms
30 Modern White Kitchens That Exemplify Refinement

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White Living Room Background

Source: http://www.home-designing.com/white-living-room-interior-design-ideas-photos

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Parker Living Furniture Reviews

Parker Living Furniture Reviews

How Can I Open an Assisted Living Home?

Photo Courtesy: Jens Büttner/Getty Images

There is a growing demand for residential care (or assisted living) facilities that provide accommodation and personal care services primarily to older adults. Board and care facilities make up 80 percent of all facilities and don't necessarily have many beds to accommodate the elderly. Together, these establishments are categorized as residential care facilities. Some of their services include accommodation, food, housekeeping, monitoring and drug storage and delivery. Seniors can also get personal care assistance with daily activities like sanitation, grooming, eating and bathing.

It's natural to have tons of questions when your interest in starting your own residential assisted living (RAL) home is sparked initially. The National Center for Assisted Living (NCAL) reports that there are approximately 29,000 residential assisted facilities in the United States, with nearly 1 million licensed beds. These facilities offer the necessary services to senior citizens and others in need of help because of mental or physical problems. Thus, opening an assisted living business can be a gratifying thing to do for your community or family.

Here are some of the crucial steps you should follow to open a new assisted living facility in line with all government regulations.

Develop a Clear Business Plan

Do you have a brilliant RAL business idea? Start by creating and ironing out some of the specifics of your business plan.

Photo Courtesy: H. Armstrong Roberts/Getty Images

You need to determine the startup expenses and ongoing costs you'll need to operate your business. Check to see if the name you're considering using for your RAL home is available as a web domain. If so, secure it before it's bought by someone else.

Establish a Legal Entity

Forming legal business entities like limited liability companies (LLCs), sole proprietorships, corporations and cooperatives help prevent you from being held solely responsible for litigation. Most small businesses choose to form an LLC due to their ease of registration.

Photo Courtesy: Gavriil Grigorov/Getty Images

You should also consider hiring a registered agent service (responsible third party) suited in the same state as your assisted living home. The agent will protect your privacy and ensure that you stay compliant with state laws. Moreover, you'll receive official government notifications like tax forms and get business notices through the agent.

Register for Taxes

Before opening your assisted living home, you need to register for different state and federal taxes. Start by applying for your employer identification number (EIN), a free and easy process.

Photo Courtesy: Rafael Henrique/Getty Images

Through this number, the IRS can identify your tax payments and keep track of your business's tax reports. In addition to receiving your unique, nine-digit EIN, you'll be expected to fill out the date you established your RAL home.

Open a Business Bank Account

Separating your RAL home accounts from your personal accounts is vital for personal asset protection. You don't want to put yourself at risk, especially if it's ever in a lawsuit. Opening dedicated business banking and credit accounts will help make accounting and tax filing much easier and store accurate and detailed reports of your expenditure.

Photo Courtesy: ASHRAF SHAZLY/Getty Images

Furthermore, obtaining a business credit card will help build your business's credit history, which can come in handy when you want to raise money or invest.

Obtain Mandatory Licenses and Permits

To avoid hefty fines or have your assisted living home closed down, get the necessary licenses, permits and insurance. Assisted living homes have to comply with zoning laws, building safety codes and government regulations.

Photo Courtesy: BSIP/Getty Images

As the building owner, it's your responsibility to get an occupancy certificate. A new occupancy certificate is required immediately after the completion of major renovations. Additionally, it's imperative that you get insurance for your RAL home. For instance, general liability insurance will protect your facility's financial well-being in case of a covered loss. You can learn more about license requirements by visiting the Small Business Administration's (SBA's) reference to state licenses and permits.

Define and Market Your Assisted Living Home

Standing out in a crowd of competitors is critical to your business's success. Use your current residents to market your home's outstanding services if you already have an operational RAL facility. You can use YouTube, TV or newspaper ads to help attract more residents and their family members.

Photo Courtesy: Evgen Kotenko/Getty Images

With today's technological advancements, establishing an online presence has proven to be a great way to expedite the success of businesses. Even though most seniors aren't familiar with the internet, it's highly possible that their families are conversant with it and will help them out.

Developing a comprehensive, professional website and incorporating various social media platform links to it will allow clients to learn more about your assisted living home at the convenience of their fingertips.

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Parker Living Furniture Reviews

Source: https://www.questionsanswered.net/article/how-to-open-an-assisted-living-home?utm_content=params%3Ao%3D740012%26ad%3DdirN%26qo%3DserpIndex

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Living Room Pillows And Throws

Living Room Pillows And Throws

Living Room Decorating Ideas

iStock

The living room is one of the most important areas in your house for a great hosting experience. It's likely you and your guests will spend countless hours in this room, discussing and entertaining.

Decorating your living room properly will deliver deeply satisfying living for your leisure time. To get there, however, you must pay attention to all of the following areas:

1. the colors that you select

2. material and quality of seats and furniture

3. wall decorations and art

4. lighting and light fixtures

Below we show you some great ideas for decorating your living room.

The Best Colors for Your Living Room

One area that will have a disproportionate impact on the mood of your living room is the color you choose for the walls. While you can install wallpaper to change the look of certain walls, there are areas that wallpaper cannot cover. Getting the wall color right, therefore, gives you the best shot at creating a remarkable effect.

Some of the best color palettes for living rooms include:

1. White - White walls add a touch of class. They are the perfect backdrop for decorating with upscale furniture.

2. Turquoise - This color is great for creating an informal but refined feel. Your kids and family will love the refreshing mood this color creates.

3. Cream - Striking a balance between formal and informal, cream-colored walls create a quiet, soothing effect.

Furniture Choices

With your wall color selection made, you should select furniture that pairs well with the colors you've already chosen. For example, combining white couches with white walls will create resonance in your room design.

Make sure to provide ample seating to avoid crowding. Add multiple sofas, easy chairs and other seats that can accommodate a complete roomful of people, depending on the size of the room.

Furniture like TV stands and tables should generally blend in with the colors of the room and ceiling. There are some natural materials, however, that can work regardless of the colors on the walls. For example, wooden table surfaces look good whether your walls are white, blue or another color.

Lighting Ideas

You can greatly improve the aesthetics of a living room with bright lighting and impressive light fixtures.

To start, you can consider a beautiful chandelier in the center to provide light around the whole room. This central masterpiece ensures adequate lighting throughout the living room while adding an air of elegance.

You can then add to the light sources in the living room with individual lights on tables and around the walls in areas where people will not knock them down.

Carpeting

Consider adding carpeting to your living room to create a comfortable walking area. Carpeting lets you and your guests go barefoot if you choose. The living room almost demands this since you will want to take off your shoes and kick back on occasion. Warm plush carpets provide a good, comfortable surface for this. There are many choices when it comes to carpet size.

If your living room is very large, you can opt for wall-to-wall carpeting. On the other hand, if it's smaller, you can add just an area rug in the place where you will sit. For example, you can have a rug around the sitting and TV area where your kids will play.

The advantage of area rugs over wall to wall carpeting is, mainly, lower costs and ease of replacement. You can completely change the area rug and create a new aesthetic in a fraction of the time it would take to begin installing new wall-to-wall carpeting.

Art Ideas for Your Living Room

Many homeowners like to have some wall art in their living room. If your living room is spacious, it can accommodate a good-sized piece of art mounted alongside one wall. In some instances, you can consider multiple art pieces. Invariably, tasteful art adds to the sophistication of a living room. It adds an interesting item that sparks many conversations from impressed guests.

Selecting art is an opportunity to express your unique personality. If you are fairly conservative, you can select some classical type pieces that portray a quiet life. If you are more adventurous, you can experiment with a post-modern impressionist piece that others might consider risky. It's your space, and so feel free to decorate it to express who you are.

Living Room Pillows And Throws

Source: https://www.life123.com/home-garden/decor/living-room-decorating-ideas?utm_content=params%3Ao%3D740009%26ad%3DdirN%26qo%3DserpIndex

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Colorful Boho Living Room

Colorful Boho Living Room

We may earn commission from links on this page, but we only recommend products we back. Why trust us?

55 Living Room Decor Tricks for a Standout Space

Expert pointers for a stylish and functional space.

Michael J. Lee

Much like the kitchen, the living room is the heart of the home. It's where you enjoy family movie nights, unwind with a good book, or even help your kids tackle their homework assignments. Since it's used in so many different ways, it's important for your living room to be outfitted with the right furniture, including a comfortable sofa, and decorative pieces. It also presents the opportunity to show off your design aesthetic.

If you're stumped on how to craft a space that's equal parts stylish and functional, see our roundup of 55 standout living room ideas. Whether your goal is to simply refresh your living room for the season or completely revamp it, you're bound to find the perfect design idea for you.

1 of 56

Rustic Flair

Wooden beams and decorative pieces can add texture and play up a living room's rustic flair.

2 of 56

Collected Look

An all-white living room doesn't have to be boring. Achieve a collected look by displaying potted greenery, decorative trays, and an assortment of vessels on your mantel.

SHOP DECORATIVE TRAYS

3 of 56

Colorful Light Fixture

Refresh an unsightly light fixture with a few simple coats of paint, round bulbs and pom-pom fringe for a whimsical touch. Bold colors overhead pull together the room's eclectic vibe.

4 of 56

Streamlined Shelves

Upgrade your storage by removing the jackets off old books (you can load up at yard sales) to expose the stitching or covering your collection with coordinating papers.

5 of 56

Tilted Mirror

For a relaxed mantel look, rest a sturdy style against the wall – no hammering required.

SHOP MIRRORS

6 of 56

Lush Leaves

Fill any underused nook or corner with an oversized plant to make it the focal point of the room. Tuck the pot in a woven basket for an extra punch.

SHOP PLANTS

7 of 56

Give Your Home a Refresh!

Discover brilliant ways to get organized, declutter, and make over any room! These downloadable digital guides make it easier than ever to give your home a refresh. Visit our store to find dozens of ideas from Good Housekeeping and our sister brands.

SHOP NOW

8 of 56

Painted Brick

Update an old-school brick fireplace (or wood paneling) with a coat of cream-colored paint. Take that, '70s-era decor.

9 of 56

Soothing Palette

Let the vibes flow from room-to-room with another clever paint tip. "I often paint a home one color throughout," says Susana Simonpietri, interior designer and co-founder of Chango & Co. "Or, I'll try the softest hue in the room that gets the most natural light, then work through the rest of the home with deepening shades of blue and gray."

10 of 56

Slate and Copper

Pair metallic accents (we see you, adorable end table) with traditional wood pieces to add depth and visual interest to your living room.

SHOP COPPER TABLES

11 of 56

Better Flow

It's not as much about where you place your furniture as it is about the style of pieces you choose. "In each room I design, I try to include at least one round piece, such as a coffee table, that people can walk around without bumping their knees," says interior designer Katie Rosenfeld. "I also add a few armchairs and a versatile piece like a garden stool that can be used as a stool to sit on or as a table for a drink."

SHOP ROUND TABLES

12 of 56

Streamlined Screen

Don't let your primetime viewing habits impede your style. "Go for a slim TV (mine is a Samsung), and use a thin mount that lets it sit flat against the wall," says lifestyle blogger Carley Knobloch. "Then have the wires threaded through the wall so it looks uncluttered."

13 of 56

Velvet Sofa

Make your living room feel much airer (and spacious) by replacing a bulky sectional with pretty seating. Besides, what feels more luxe than velvet?

14 of 56

Dual-Purpose Bar Cart

Setting up a booze station on your bar cart is a no brainer — but using it as an end table (especially when space is limited) to showcase blooms, art, and coffee table books is just brilliant.

SHOP BAR CARTS

15 of 56

Low Furniture

Short pieces, like this tufted couch, give an open floor plan a cozy feel. Use area rugs to define individual "rooms" within the space.

16 of 56

Navy Walls

Give beige a break. Dramatic hues can drench a large living room, like this inky wallpaper. The deep blue provides a surprisingly neutral backdrop.

17 of 56

Comfy Seating

Your style may be polished, but your furniture can still be cozy. Plush sofas and armchairs rule the roost in Ellen Pompeo's L.A. home. "It's fancy in a cool way, not in an 'I can't sit there' way," she says.

18 of 56

Chic Storage

Need space, stat? Swap boring shelving for more decorative options, then load up on fabric boxes or baskets to hide an overflow of knick knacks.

SHOP FABRIC BOXES

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Slim Footprint

Save square footage without sacrificing seating by using dining chairs in the living room. A rattan-and-cane perch takes up less real estate than a traditional recliner.

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Family-Friendly

Yep, white furniture can work in a house with kids. Just choose durable fabrics (a leather couch) and surfaces (the plastic rocker, the lacquer table) that wipe clean easily.

SHOP ROCKING CHAIRS

21 of 56

Statement Rug

The key to subtle color lays at your feet. A patterned carpet plays up the neutral furniture in a New Jersey home, while a similarly-hued pillow adds another punch to the armchair.

SHOP BOHO RUGS

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Fast Fixes

Makeover a room by rethinking the pieces you already have. Use up leftover wall paint on the frame of an old chair or refresh curtains and pillows by sewing fancy trim along the edge.

SHOP POM-POM CURTAINS

23 of 56

Subtle Pattern

Avoid future boredom with calm colors using texture and pattern. In a dreamy beach house, muted prints in the same palette keep a neutral room from looking bland.

24 of 56

Sheer Curtains

The quickest way to let light in starts at the source. Replace heavy fabric curtains with gauzy ones, making sure the panels go all the way to the floor. To accentuate a tall ceiling, mount the drapes about a foot above windows and doors.

25 of 56

Second Surface

Change up tired decor with this quick DIY. Add old wood planks to a coffee table as a bonus shelf. And skip painting — the weathered finish has more character.

SHOP FARMHOUSE COFFEE TABLE

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Easy Access

An open floor plan like in this Connecticut cottage creates one large space for entertaining. Two columns (garage-sale finds from years ago) stand at the corners of the kitchen, anchoring the room.

27 of 56

Dark Accent

Look to the opposite end of the color spectrum to tie everything together. A moody blue grounds a windowed living room by Sarah Richardson without overwhelming it.

28 of 56

Sneaky Furniture

Steal a space-faking secret from this tiny Brooklyn apartment. Choose a few full-size furniture pieces instead of cramming in lots of smaller ones. The living room will feel larger, and you'll have a sofa you actually like to sit on.

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Bonus Materials

Don't forget to punctuate color with natural texture. Sarah Richardson used wicker baskets, a wood-frame mirror, and an antique pine dresser to warm up this rustic cabin.

SHOP WICKER TABLES

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Blank Space

Start with an all-white canvas and swap in seasonal accents all year-round. This summery living room uses cool blues, jute accessories, and nautical accents for a beachy vibe.

Monique Valeris Senior Home Editor, Good Housekeeping Monique Valeris is the senior home editor for Good Housekeeping, where she covers decorating ideas, home tours, gift guides and more.

Caroline Picard Health Editor Caroline is the Health Editor at GoodHousekeeping.com covering nutrition, fitness, wellness, and other lifestyle news.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Colorful Boho Living Room

Source: https://www.goodhousekeeping.com/home/decorating-ideas/g1500/decor-ideas-living-room/

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Farmhouse Living Room With Brown Couch

Farmhouse Living Room With Brown Couch

 Photo Courtesy: [BakiBG/Getty Images]

There are many wonderful things about getting older, but going through the aging process also means you might start experiencing bodily fatigue, achy muscles and joint pain more often than you used to. Because of this, you might have difficulty moving and exercising. But you don't have to let that slow you down. It's vital for older adults to get regular physical activity — the Centers for Disease Control and Prevention recommends 150 minutes a week of moderate-intensity activity — but what if you want to gently ease into more movement without exacerbating aches and pains?

One way to get started is to practice chair yoga. Chair yoga exercises are a perfect way for you to stretch and get moving, all while you're safely seated in a chair — no need to get down onto the floor. This type of yoga can help loosen your muscles, improve circulation, build strength and even relieve stress. Even better? You can do it any time from the comfort of your own home.

Photo Courtesy: [SilviaJansen/E+/Getty Images]

Chair yoga, or sitting yoga, for seniors is a modified version of traditional hatha yoga to help relieve body aches and stay healthy in a safe and accessible way. Hatha yoga is a form of this type of exercise that's more gentle and more slowly paced with a focus on stretching and breathing. It's ideal for anyone who lives with pain that could make more complex yoga poses difficult, such as chronic pain, osteoporosis and multiple sclerosis. Additionally, chair yoga can also be ideal for people who spend long hours sitting in a chair.

Many seniors find their lives become sedentary with each passing year because movement may become more tiring, uncomfortable or painful. Practicing chair yoga regularly can provide a way to prevent or relieve those issues. It's a low-impact way to get the blood in your body flowing and stretch your muscles.

In terms of equipment, all you need for chair yoga is a stable, armless chair. Make sure the chair is resting on a flat, stable surface and that you're wearing comfortable clothes that allow for a generous range of motion. Chair yoga can also be ideal if you're a wheelchair user.

Benefits of Chair Yoga for Seniors

 Photo Courtesy: [RyanJLane/Getty Images]

Getting regular exercise can add years to your life and slow the aging process. However, many types of exercise can become more difficult to perform with age. High-impact exercises like weightlifting, running and other types of intense cardio can be particularly hard on your joints and muscles. Chair yoga provides a way to get your body moving without stressing your joints with hard impacts like running does. Practicing chair yoga for 20-30 minutes per session several times a week can provide significant health benefits.

First of all, it can help manage and reduce pain. One recent study from the Journal of American Geriatrics Society found that chair yoga effectively helped relieve pain associated with osteoarthritis. Furthermore, chair yoga involves stretching the neck, upper back, lower back, shoulders, arms, legs, knees and ankles without much impact on the joints. This not only reduces stiffness, tension and pain, but it can also help to improve mobility in the long run.

Another potential benefit is improved flexibility, which can make it easier to perform regular movements as you go about your everyday routine. Being flexible also can improve muscle coordination and posture and lower the risk of future muscle soreness and injuries. Chair yoga helps improve your strength and balance as well, meaning falls become a lot less likely. Having a strong body also increases your ability to withstand injury.

Chair yoga even has benefits for your mental wellbeing. As with traditional yoga, chair yoga involves a lot of deep breathing, which can help clear your mind similarly to meditation. This often results in reduced stress, a better mood, less anxiety and a calmer state of mind.

Try These Great Chair Yoga Routines

 Photo Courtesy: [Fitness With Cindy/YouTube]

There's no need to leave your home, join a gym or go to chair yoga classes at a fitness studio — plenty of outstanding chair yoga routines are available online. Some are written out with pictures, while others are instructional video workouts you can follow along with.

If you're unsure about the idea of following along with a chair yoga video, you can simply make your own routine consisting of exercises sitting in a chair. Here are some great options for all skill levels:

The Forward Bend Pose involves bending over so your chest is resting on your thighs and your hands are reaching towards the floor. If you can, place your palms fully on the floor. To get the most out of this stretch, hold for 30 seconds or more, taking slow, long, deep breaths.

The Chair Pigeon Pose is another great chair yoga stretch. Sitting up straight with your knees aligned above your ankles, bring your left ankle to your right thigh. If you can, try bending forward as low as possible to make the stretch more intense. Hold here for several deep breaths before doing the same pose with the opposite leg.

For the Chair Spinal Twist, begin by sitting sideways on your chair facing right. Twist your torso to the right while grabbing the back of the chair with both hands to anchor yourself in that position. Stay here for several deep breaths. Then, switch to the left side.

The simple Overhead Stretch starts with you sitting up straight in your chair, facing forward with your arms relaxed and hanging by your sides. As you take a deep breath in, slowly begin to raise your arms up towards the ceiling. Once they're fully extended upward, take a moment to engage your core and ensure your back is straight. Hold this position for a few seconds. Let out a long exhale while slowly lowering your arms back down. Repeat this a few more times.

You might find it easier and more convenient to follow an exercise video routine that provides instructions and demonstrates the different positions for you. There are plenty of free chair yoga classes and routines for seniors to choose from. Here are some that come highly recommended:

• Chair Yoga for Seniors With Adriene: Adriene is a master of making yoga fun and easy for everyone. In this 17-minute chair yoga video, she guides you through the moves slowly and clearly so that it's easy to follow along and enjoy learning the basics.
• Gentle Chair Yoga With Mary Beth Kealy: This gentle, stimulating 41-minute chair yoga practice is great if you want to spend a little bit of extra time stretching. The background of the video incorporates soothing, meditative music to make the experience especially relaxing.
• Chair Yoga for Lower Back Pain With Cindy: Cindy walks you through 18 minutes of sitting yoga for seniors. The stretches are specifically designed to ease lower back pain while helping you build strength at the same time.

Resource Links:

https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3410195/

https://www.allinahealth.org/healthysetgo/move/exercise-is-key-to-living-longer

https://pubmed.ncbi.nlm.nih.gov/28008603/

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5 Must See TV Shows This Fall

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With the return of The Walking Dead, a rebooted version of Charmed and a fourth season of Outlander to enjoy, this fall's TV schedule has to be one of the best for many years. Whether you have cable TV, Netflix or just regular network TV to watch, you'll find something to enjoy now that there are more reasons to stay inside than there were during the long summer nights. Although TV companies broadcast a lot of their top shows when they know they'll have the biggest audience during the fall and winter months, some of the new shows are not worth watching. Which of the fall's new releases should you record on your DVR and which should be avoided?

The Walking Dead

Let's face it, The Walking Dead isn't as scary as it used to be. It's not as compelling either but viewers now have so much affection for Rick, Daryl, Michonne, Carol and the others that millions continue to watch the adventures of the survivors who by season eight find other humans much more of a threat than the walkers. Season eight promises an emotional farewell as fans have been told that it will be Rick's last on the show. Will he live or die? Let's wait and see, shall we?

Outlander

Season four of Outlander is another fall show that's captivating audiences. The Starz show, that's based on Diana Gabaldon's historical time travel books, began its run in 2014. Since then, 42 episodes across three seasons have been produced. The fourth season, which like the last two also contains 13 episodes, begins in November. Viewers who've read the fourth book in the series will have some clues as to the content of this season but the producers have promised some surprises along the way.

Charmed

The reboot of Charmed has a lot to live up to as the original series ran for eight seasons. As before, the new series features three sisters - Macy (Madeleine Mantock), Mel (Melonie Diaz) and Maggie (Sarah Jeffery) - who discovered their magical powers and their status as "The Charmed Ones." These new characters also possess the "Power of Three" and each sister has their own unique magical power in this reboot that promises to outshine the original series in every way.

Kidding

This fall, Showtime is offering the Jim Carrey led comedy Kidding as one of their main shows. Frank Langella and Judy Greer also feature in the show that's set in Columbus, Ohio and follows a former kids' TV presenter as he anchors a multimillion-dollar branding empire. This show is advertised as a comedy-drama so expect as many hard-hitting emotional moments as laugh out loud moments throughout the show's 10 episodes. Showtime has already renewed this one for a second season.

Mayans MC

If you loved Sons of Anarchy, you'll enjoy its spinoff - Mayans MC. The next chapter in the award-winning Sons of Anarchy saga concentrates on the Sons' former rivals the Mayans Motorcycle Club. This new show's already been renewed by FX for a second season so there's a lot of confidence that audiences will love the show as much as they loved Sons of Anarchy, which finished its run in 2014. J. D. Pardo takes the lead in the series that's set two-and-a-half years after the events of Sons of Anarchy.

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Source: https://www.life123.com/article/5-Must-See-TV-Shows-This-Fall?utm_content=params%3Ao%3D740009%26ad%3DdirN%26qo%3DserpIndex

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