senior nutrition - Twenty-First Century Aging

All Things Seafood – Nutritious, Delicious, Dangerous?!?

The delicacy of seafood comes in many forms, from a vast array of sources, and is enjoyed in countless ways. However, like with many other culinary staples, some things about our aqueous delicacies are essential to know regarding quality, nutrition, and even safety.

My approach to covering this topic is multi-fold: firstly, to unveil the top five most nutritious seafood options, accompanied by a thorough discourse on their health benefits.

Secondly, to navigate the intricate waters of farm-raised versus wild-caught seafood, shedding light on the methods, quality, and nutritional distinctions while addressing potential hazards associated with consuming some seafood types.

Lastly, as a Culinarian Nutritionist, I would be amiss not to share some delicious and healthy recipe ideas utilizing our listed “most nutritious” seafood options.

Most nutritious seafood options:

Wild-Caught Salmon

Nutritional Overview: A 3-ounce serving delivers 1,500 mg of Omega-3 fatty acids, vital for heart health, alongside 22 grams of protein, B vitamins, and selenium. This profile supports cognitive function and reduces inflammation.

Sardines (Wild-Caught)

Nutritional Overview: Small yet mighty, a 3-ounce serving packs over 1,200 mg of Omega-3s, 23 grams of protein and is a stellar source of vitamin D and calcium, essential for bone health.

Mackerel (Atlantic, Wild-Caught)

Nutritional Overview: It offers 1,000 mg of omega-3s per 3 ounces, 20 grams of protein, and is rich in vitamin B12 and selenium, fostering heart health and energy production.

Oysters (Wild-Caught)

Nutritional Overview: Six oysters provide 300% of the daily requirement for zinc, enhancing immunity and vitamin D, B12, and selenium.

Rainbow Trout (Wild-Caught)

Nutritional Overview: When harvested from their natural habitat, a 3-ounce serving contains 1,000 mg of Omega-3s, 19 grams of protein, and ample vitamin D.

Farm-Raised vs. Wild-Caught Seafood:

Wild-caught Seafood is often heralded for its superior nutritional quality and lower environmental contaminants. These creatures thrive in their natural habitats, contributing to a diverse and rich nutritional profile. However, sustainability and environmental degradation pose significant challenges.

Farm-raised seafood, while a viable solution to overfishing, carries its own set of concerns, including the use of antibiotics, differences in diet that can alter the nutritional value of the seafood, and over-crowded live tanks that can create unsanitary living conditions.

Practices for fish farming vary significantly, with some farms implementing sustainable and health-conscious methods, making specific farm-raised options like rainbow trout (depending on region) nutritionally comparable to their wild counterparts.

Others, especially foreign sources, tend to demonstrate many more compromises in quality (Farm-raised tilapia *pictured below, is a prime example and should be avoided).

Seafood Consumption – Proceed with Caution

While nutritionally beneficial and enjoyable, consuming seafood is not without its risks. Below is a non-inclusive list of common risk factors associated with consuming certain seafood:

Mercury Contamination: Predatory fish like swordfish and king mackerel can contain high levels of mercury.

Allergic Reactions: Shellfish are common allergens that can trigger severe reactions.

Bacterial and Viral Contaminants: Raw or undercooked Seafood can harbor harmful pathogens.

Biotoxins: Certain fish can accumulate environmental toxins, leading to illnesses such as ciguatera or scombroid poisoning.

Details and examples:

Certain seafood items pose risks due to allergies, improper preparation, or mishandling, and species, including:

Shellfish (e.g., shrimp, crabs, and lobsters) – Allergenic potential.

Blowfish (Fugu) – Contains tetrodotoxin; requires expert preparation.

Swordfish – High mercury levels.

King Mackerel – Similar mercury concerns.

Tilefish (Gulf of Mexico) – Mercury contamination.

Raw shellfish (oysters, clams) – Risk of Vibrio vulnificus and other bacteria.

Scombroid poisoning from improperly stored tuna, and mackerel.

Ciguatera poisoning from tropical reef fish (e.g., barracuda, snapper).

Anisakis worm from raw or undercooked fish.

Imported catfish – May contain contaminants due to unregulated farming practices.

For the most part, the supply of commercially available seafood for U.S. consumers is considered safe. However, there are some exceptions and a few unchecked compromises in quality that I felt it beneficial to share since these perspectives are not always made easily available.

Enjoy A Few of My Favorite Nutritious Seafood Recipes:

Wild-caught salmon with a Citrus-Herb Crust

Ingredients: 4 salmon fillets (6 ounces each), zest of 1 lemon, 1 tablespoon chopped fresh dill, 1 tablespoon chopped fresh parsley, 2 tablespoons olive oil, salt, and pepper to taste.

Instructions: Preheat the oven to 400°F. Mix lemon zest, dill, parsley, salt, and pepper with olive oil. Brush the mixture over the salmon fillets. Bake for 12-15 minutes until the salmon flakes easily.

Nutrition per serving: 350 calories, 35g protein, 0g carbohydrates, 23g fat, 1,500 mg Omega-3 fatty acids.

Sardine and Avocado Toast

Ingredients: 4 slices of whole-grain bread, 1 ripe avocado, 1 can sardines in olive oil drained, lemon juice, salt, and red pepper flakes to taste.

Instructions: Toast the bread slices. Mash the avocado with lemon juice, salt, and red pepper flakes. Spread the avocado on toast, top with sardines.

Nutrition per serving: 310 calories, 20g protein, 24g carbohydrates, 17g fat, 1,200 mg Omega-3 fatty acids.

Mackerel and Roasted Sweet Potato Salad

Ingredients: 2 mackerel fillets, 2 sweet potatoes (cubed and roasted), mixed salad greens, 1 tablespoon olive oil, balsamic vinegar, salt, and pepper.

Instructions: Grill the mackerel fillets for 3-4 minutes on each side. Toss the roasted sweet potatoes and salad greens with olive oil, balsamic vinegar, salt, and pepper. Top with mackerel.

Nutrition per serving: 360 calories, 22g protein, 28g carbohydrates, 18g fat, 1,000 mg Omega-3 fatty acids.

Oysters with Mignonette Sauce

Ingredients: 12 raw oysters, shucked, ¼ cup red wine vinegar, 1 tablespoon minced shallot, 1 teaspoon cracked black pepper.

Instructions: Mix vinegar, shallot, and pepper for the sauce. Serve oysters on the half shell with a spoonful of sauce.

Nutrition per serving (3 oysters): 70 calories, 6g protein, 4g carbohydrates, 2g fat, rich in zinc and selenium.

Rainbow Trout with Almond-Brown Butter

Ingredients: 4 trout fillets (6 ounces each), ¼ cup sliced almonds, 2 tablespoons unsalted butter, 1 tablespoon lemon juice, parsley for garnish.

Instructions: In a skillet, cook trout over medium heat until golden, about 4 minutes per side. Remove and keep warm. In the same skillet, add almonds and butter, cook until almonds are golden. Off the heat, stir in lemon juice. Pour over trout, garnish with parsley.

Nutrition per serving: 330 calories, 31g protein, 1g carbohydrates, 23g fat, 1,000 mg Omega-3 fatty acids.

These recipes are designed to blend culinary delight with nutritional optimization, ensuring that each meal is not only a feast for the senses but also provides your body with factors for good health.

ENJOY!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Age-Well Arizona

c: 480-255-2157 email: joe@agewellarizona.com

Address: 1234 S. Power Rd. Suite-201 Mesa, Az 85206 Private Services Office

Address: 801 S. Power Rd. Suite-203 Mesa, Az 85206 Performance & Education Center

www.agewellarizona.com

www.twentyfirstcenturyaging.com

Protein & Meal Replacement Shakes – What You Should Know

In the ever-expanding world of nutritional supplements (hundreds of new items hit the market weekly!), choosing the right meal replacement shake can be daunting, especially for seniors seeking convenient ways to enhance their health and wellness.

This article delves into the top RTD (ready-to-drink) meal replacement/protein shakes, offering a comprehensive analysis from a Certified Nutritionist’s perspective.

I’ve ranked the top 5 most popular protein shake brands often purchased by 55+ adults, broken down the pros and cons, and provided you with relevant cautions.

The ultimate goal is to provide you with a clear understanding of each option, aiding you in making an informed decision that is most sound for your health and your wallet.

The list below is ranked from worst choice to best.

5. Muscle Milk Protein Shake

A Double-Edged Sword of Protein and Dairy Sensitivity Muscle Milk Protein Shake, with its blend of whey and casein proteins, stands out for its support for prolonged muscle recovery. This combination ensures a steady supply of amino acids, which is crucial for muscle maintenance. However, it comes with a caveat.

For seniors with dairy sensitivities or allergies, this shake might pose a risk due to its dairy-based proteins. Moreover, the lack of detailed nutritional information requires careful consideration before integrating it into your dietary regimen.

4. LABRADA Lean Body Ready to Drink Whey Protein Shakes

High-Protein Power with a Side of Caution LABRADA’s offering is a powerhouse with 45 grams of whey protein per serving, making it ideal for muscle repair and post-exercise recovery.

The gluten-free and sugar-free formulas are pluses, but the presence of artificial flavors might be a turnoff for those seeking all-natural ingredients. Its high protein content, while beneficial, might be excessive for some seniors, particularly those not engaged in high-intensity workouts.

3. Orgain Vegan Protein Meal Replacement Powder

Plant-Based Versatility for the Health-Conscious Orgain’s vegan meal replacement powder is a testament to the Versatility and inclusivity of plant-based nutrition. This shake is an excellent choice for seniors who follow a vegan diet or those with dairy intolerances.

While plant-based proteins are generally easier on the digestive system, they may sometimes lead to gastrointestinal discomfort. Despite this, Orgain’s shake remains a top choice for its hypoallergenic properties and broad dietary compatibility.

2. Garden of Life – Meal Replacement Shake

Organic Nutrition in Every Sip Garden of Life’s meal replacement shake champions organic, plant-based nutrition. With 20 grams of protein per serving and a rich fiber content, it promotes muscle health and digestive wellness.

Seniors seeking an organic option will find this shake aligns perfectly with their preferences. However, the plant-based protein’s lower absorption rate compared to animal-based proteins like whey is something to keep in mind.

1. Transparent Labs – MRP

The Balanced Choice for Senior Nutrition Topping our list is Transparent Labs – MRP. This shake strikes an impressive balance with its high-quality whey protein, moderate calorie count, and comprehensive nutritional profile.

It’s an excellent choice for seniors looking to maintain muscle mass and overall vitality. While ideal for post-exercise recovery, it’s also versatile enough to replace nutritious meals. The potential issue for those with lactose intolerance is a minor drawback in an otherwise exceptional product.

Choosing the right meal replacement shake:

Choosing the right meal replacement shake is more than just a matter of taste; it’s about finding the right balance of nutrition, digestibility, and dietary compatibility.

The Muscle Milk Protein Shake, while effective for muscle recovery, requires caution due to potential dairy sensitivities. LABRADA’s shake, though protein-rich, might be excessive for some seniors, particularly if artificial ingredients are a concern.

Orgain’s Vegan Protein Meal Replacement Powder emerges as a versatile, plant-based option, suitable for various dietary needs, albeit with a slight chance of gastrointestinal discomfort for some. The Garden of Life shake stands out for its organic ingredients, offering a great blend of protein and fiber, with the slight trade-off being the plant proteins’ lower absorption rate.

Transparent Labs – MRP, however, strikes the best balance for seniors. Its whey protein is effective for muscle maintenance, and its overall nutritional profile makes it a great all-rounder, suitable for most seniors, barring those with lactose intolerance.

In conclusion, before taking any nutrition supplements, you should consider your overall health, dietary restrictions, and lifestyle. A shake that supplements a balanced diet, rather than replacing whole foods, is typically the best choice.

It’s also advisable to consult with healthcare providers before making significant changes to your diet, especially for those with pre-existing health conditions. A conversation with a Certified Nutritionist (such as myself) or a Dietician might provide you with a more comprehensive approach to reaching your overall goals.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Age-Well Arizona

c: 480-255-2157 email: joe@agewellarizona.com

Address: 1234 S. Power Rd. Suite-201 Mesa, Az 85206 Private Services Office

Address: 801 S. Power Rd. Suite-203 Mesa, Az 85206 Performance & Education Center

www.agewellarizona.com

www.twentyfirstcenturyaging.com

What Do I Need To Eat For…? Understanding Goal-Oriented Nutrition

Nutrition is a multifaceted discipline that intersects with various fields, such as biology, chemistry, and psychology. While the foundational principles of nutrition are universally applicable, the specific requirements can differ dramatically based on individual goals.

This comprehensive guide aims to demystify the complexities of goal-oriented nutrition, offering a deep dive into topics ranging from weight loss to the unique dietary needs of retirement-age adults.

The format of this article creates comparisons and contrasts for each goal vs. what could be considered “normal eating” or non-goal-oriented eating. This is broken down by identifying the unique needs for each goal, adjustments in caloric density (number of calories), macro-nutrient ratios (vitamins/minerals), and hydration.

This will read more like a guide than a traditional article. ENJOY!

Nutrition for Weight Loss

Goal-Oriented Needs vs. Normal Eating

Goal-Oriented Approach

A caloric deficit is the cornerstone of weight loss. This means consuming fewer calories than your body expends. High protein intake is crucial for preserving muscle mass during a caloric deficit. Foods with a low glycemic index are preferred as they help regulate blood sugar levels, reducing the likelihood of insulin spikes that can lead to fat storage.

Normal Eating

In a balanced diet to maintain weight, caloric intake roughly equals caloric expenditure. Protein, fats, and carbohydrates are consumed in moderate amounts without a specific focus on creating a caloric deficit or surplus.

Caloric Density

Goal-Oriented

Low-caloric density foods like leafy greens, berries, and lean meats are preferred. These foods allow you to consume a larger volume without significantly impacting your caloric intake, aiding in satiety.

Normal Eating

A balanced diet includes foods with moderate caloric density, such as whole grains, dairy, and fruits, which provide essential nutrients but may not aid in creating a caloric deficit.

Macro-Nutrient Differences

Goal-Oriented

In a weight-loss-oriented diet, protein should constitute about 30% of your caloric intake to preserve muscle. Carbohydrates should be around 40%, primarily from low-glycemic sources like whole grains and vegetables. Fats should be limited to 30%, focusing on healthy sources like olive oil and avocados.

Normal Eating

A balanced diet typically consists of 20% protein, 50% carbohydrates, and 30% fats. The sources can vary widely, including high and low-glycemic carbohydrates and saturated and unsaturated fats.

Hydration

Goal-Oriented

Increased water intake is recommended to aid in metabolism and help you feel full, which can be particularly beneficial when trying to create a caloric deficit.

Normal Eating

The standard recommendation of 8 cups of water daily is usually sufficient for maintaining hydration in a balanced diet.

Additional Information

Goal-Oriented

Fiber-rich foods like whole grains and legumes can aid digestion and prolong feelings of fullness, making it easier to maintain a caloric deficit.

Normal Eating

While fiber is essential in a balanced diet, it’s less emphasized than in a weight-loss-oriented diet.

Nutrition for Weight Gain

Goal-Oriented Needs vs. Normal Eating

Goal-Oriented Approach

Gaining weight, particularly muscle mass, requires a caloric surplus—consuming more calories than your body expends. High-quality protein is essential for muscle synthesis, and complex carbohydrates like whole grains and starchy vegetables provide the energy needed for workouts and recovery.

Normal Eating

A balanced diet for weight maintenance focuses on consuming calories roughly equal to expenditure without the need for a surplus. Macronutrients are consumed moderately, without a specific focus on protein or complex carbohydrates.

Caloric Density

Goal-Oriented

High-caloric density foods like nuts, avocados, and whole grains are preferred. These foods provide the extra calories needed for weight gain without requiring you to consume an impractically large volume of food.

Normal Eating

In a balanced diet, foods with moderate caloric density, such as fruits, vegetables, and lean meats, are standard. These foods provide essential nutrients but are not geared towards creating a caloric surplus.

Macro-Nutrient Differences

Goal-Oriented

In a weight-gain-oriented diet, protein should be around 30% to support muscle growth, fats around 35% to provide concentrated calories, and carbohydrates around 35% to fuel workouts and recovery.

Normal Eating

A balanced diet typically consists of 20% protein, 50% carbohydrates, and 30% fats. The sources can vary widely and are not geared towards creating a caloric surplus.

Hydration

Goal-Oriented

Adequate hydration is necessary for optimal bodily function, but be mindful of water’s satiety effects. Too much water can make you feel full and reduce your ability to consume enough calories for weight gain.

Normal Eating

Standard hydration guidelines apply; the general recommendation is about 8 cups of water daily.

Additional Information

Goal-Oriented

Micronutrients like vitamins and minerals should not be ignored, even when the focus is on macronutrients for weight gain. A deficiency in essential vitamins and minerals can impair muscle growth and overall health.

Normal Eating

In a balanced diet, micronutrients are consumed sufficiently through various foods without specific supplementation.

Nutrition for Endurance Athletes

Goal-Oriented Needs vs. Normal Eating

Goal-Oriented Approach

Endurance athletes require a carbohydrate diet, which is the primary fuel source for prolonged physical activity. Protein is also essential, but mainly for recovery purposes. While necessary for overall health, fats are minimized to make room for more carbohydrates.

Normal Eating

A balanced diet for the general population includes a more even distribution of macronutrients without a heavy emphasis on carbohydrates.

Caloric Density

Goal-Oriented

Foods with moderate to high caloric density, such as whole grains, fruits, and lean protein, are preferred. These foods provide the sustained energy needed for prolonged physical activity.

Normal Eating

In a balanced diet, foods with moderate caloric density are standard. These foods provide essential nutrients but are not geared toward delivering sustained energy for endurance activities.

Macro-Nutrient Differences

Goal-Oriented

Carbohydrates should constitute around 60% of the diet, primarily from complex sources like whole grains and fruits. Protein should be approximately 25%, mainly from lean meats and legumes. Fats should be limited to around 15%, focusing on healthy sources like nuts and avocados.

Normal Eating

A balanced diet typically consists of 20% protein, 50% carbohydrates, and 30% fats. The sources can vary widely and are not geared towards sustained energy for endurance activities.

Hydration

Goal-Oriented

Hydration needs are elevated for endurance athletes. More water is required, and electrolytes like sodium and potassium are essential to prevent muscle cramps and dehydration.

Normal Eating

Standard hydration guidelines apply; the general recommendation is about 8 cups of water daily.

Additional Information

Goal-Oriented

The timing of nutrient intake is crucial for endurance athletes. Carbohydrate loading before an event and consuming protein afterward for recovery can significantly improve performance and reduce fatigue.

Normal Eating

In a balanced diet, nutrient intake timing is not as critical and is usually dictated by personal preference and lifestyle.

Nutrition for Sports Performance

Goal-Oriented Needs vs. Normal Eating

Goal-Oriented Approach

Athletes in sports that require both strength and endurance need a balanced diet that is fine-tuned to their training schedule. Protein and carbohydrates are essential and must be consumed correctly at the correct times to fuel workouts and aid recovery.

Normal Eating

A balanced diet for the general population does not require the same level of macronutrient timing or specificity. Calories and macronutrients are consumed based on lifestyle and personal preference rather than being synchronized with training schedules.

Caloric Density

Goal-Oriented

Foods with moderate caloric density, such as whole grains, fruits, and lean meats, are preferred. These foods provide the sustained energy and nutrients needed for optimal sports performance.

Normal Eating

In a balanced diet, foods with moderate caloric density are standard. These foods provide essential nutrients but are not geared towards enhancing sports performance.

Macro-Nutrient Differences

Goal-Oriented

A balanced macronutrient approach is generally best for sports performance, but the timing is crucial. Consuming a meal rich in protein and carbohydrates about two hours before training can significantly boost performance. Similarly, consuming protein after training can aid in recovery.

Normal Eating

A balanced diet typically consists of 20% protein, 50% carbohydrates, and 30% fats. The sources vary widely, and timing is usually based on personal preference rather than performance needs.

Hydration

Goal-Oriented

Hydration needs are elevated for athletes. Water is essential for optimal performance, and electrolytes may be needed for longer or more intense training sessions.

Normal Eating

Standard hydration guidelines apply; the general recommendation is about 8 cups of water daily.

Additional Information

Goal-Oriented

Certain supplements like creatine monohydrate and beta-alanine have been shown to improve sports performance. However, consulting with a healthcare provider before starting any new supplementation regimen is essential.

Normal Eating

In a balanced diet, supplementation is usually unnecessary unless there is a specific deficiency or medical need.

Nutrition for Muscle Growth

Goal-Oriented Needs vs. Normal Eating

Goal-Oriented Approach

Muscle growth requires a caloric surplus, much like weight gain, but with a particular emphasis on protein. Protein is essential for muscle protein synthesis, the process of forming new muscle tissue.

Normal Eating

A balanced diet for weight maintenance does not require a caloric surplus or an emphasis on protein. Macronutrients are consumed in moderate amounts based on lifestyle and personal preference.

Caloric Density

Goal-Oriented

Foods with moderate to high caloric density, such as lean meats, whole grains, and healthy fats like avocados and nuts, are preferred. These foods provide the extra calories and nutrients needed for muscle growth.

Normal Eating

In a balanced diet, foods with moderate caloric density are standard. These foods provide essential nutrients but are not geared toward creating a caloric surplus for muscle growth.

Macro-Nutrient Differences

Goal-Oriented

Protein should be around 35% of total caloric intake to maximize muscle protein synthesis. Fats should be approximately 30%, primarily from healthy sources like avocados, nuts, and fatty fish. Carbohydrates should also be around 35%, mainly from complex sources like whole grains and fruits.

Normal Eating

A balanced diet typically consists of 20% protein, 50% carbohydrates, and 30% fats. The sources can vary widely and are not geared towards muscle growth.

Hydration

Goal-Oriented

Adequate hydration is crucial when you’re trying to gain muscle. Water is essential for various bodily functions, including nutrient transport and muscle recovery.

Normal Eating

Standard hydration guidelines apply; the general recommendation is about 8 cups of water daily.

Additional Information

Goal-Oriented

Post-workout nutrition is crucial for muscle growth. A meal or shake rich in protein and carbohydrates within two hours after training can significantly aid recovery and muscle growth.

Normal Eating

In a balanced diet, nutrient intake timing is not as critical and is usually based on personal preference and lifestyle.

Nutrition for Retirement-Age Adults

Goal-Oriented Needs vs. Normal Eating

Goal-Oriented Approach

As we age, our caloric needs generally decrease due to decreased basal metabolic rate and physical activity. However, the need for high-quality protein increases to prevent muscle wasting. Fiber is also more critical than ever for digestive health.

Normal Eating

A balanced diet for younger adults may not provide the necessary nutrients for retirement-age adults, who often gravitate towards comfort foods high in sugar and fats but low in protein and fiber.

Caloric Density

Goal-Oriented

Foods with lower caloric density, such as leafy greens, lean meats, and whole grains, are preferred. These foods provide essential nutrients without contributing to weight gain, which can be a concern for less active older adults.

Normal Eating

In a balanced diet for younger adults, foods with moderate caloric density are standard. These foods provide essential nutrients but may contribute to weight gain in less active, older adults.

Macro-Nutrient Differences

Goal-Oriented

Protein should constitute around 30% of the diet to prevent muscle wasting, a common concern in older adults. Fiber intake should also be increased to aid digestion and avoid constipation, another common issue in this age group.

Normal Eating

A balanced diet for younger adults typically consists of 20% protein, 50% carbohydrates, and 30% fats. These ratios may not be suitable for older adults with different nutritional needs.

Hydration

Goal-Oriented

Hydration needs can be tricky for older adults, as the sensation of thirst often diminishes with age. However, adequate hydration is crucial for various bodily functions and can help prevent urinary tract infections, a common issue in this age group.

Normal Eating

Standard hydration guidelines may not be sufficient for older adults, who often need to consciously consume enough fluids due to a diminished sensation of thirst.

Additional Information

Goal-Oriented

As we age, micronutrients like Vitamin D and calcium become increasingly crucial for bone health. A deficiency in these nutrients can lead to osteoporosis and other bone-related issues.

Normal Eating

In a balanced diet for younger adults, these micronutrients are usually consumed in sufficient amounts, but supplementation may be necessary for older adults.

Nutrition is a dynamic field that requires a nuanced approach tailored to individual goals and life stages, guesswork creates futility, making a professionally guided program your most efficient approach.

Whether you’re looking to lose weight, gain muscle, or optimize performance, understanding the principles of goal-oriented nutrition can empower you to make informed choices that align with your objectives. The human body is an amazing machine that will yield a lifetime of performance when fueled properly!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com