Eating good and feeling great

SCHUYLER COUNTY--Perhaps the next best thing to eating good food is talking about it. Kent Goben, a registered dietician, nutritionist, exercise physiologist and Supplemental Nutrition Assistance Program (SNAP) education instructor has some good ideas to share - and he says he's always open to learning more.
This winter he's teaching two join-anytime "Eat Healthy - Be Active" community workshops geared for seniors who'd like to up their game with food choices offering greater variety, particularly when this is coupled with the challenges of reducing sodium and sugar intake. The classes meet Wednesday mornings at the Silver Spoon Café in the Human Services Building (323 Owego St., Montour Falls) and Thursday mornings at the Hector Congregate Meal Site (Hector Presbyterian Church, 5511 State Route 414, Hector) at no charge to participants.
"I've turned into a senior myself, more or less," Goben says. Active in his spare time as a martial arts instructor and a skier, he sees keeping healthy as an essential strategy for being able to do many of the things he loves. "I grew up in a farm family where we had our own beef and chicken and fresh garden foods," he says. It set the theme for making healthier food choices and relishing regular exercise.
The class topics include "Making Healthy Eating Part of Your Lifestyle," "Enjoy Healthy Food Choices that Taste Great," "Eating Healthy on a Budget," and Quick, Healthy Meals and Snacks." Goben tastefully researches his subject. For a low-sodium presentation, he found unusual, inexpensive spice medleys at Trader Joe's. "This has helped me improve my lifestyle and learn new recipes," he says.
And he's interested in what participants bring to the class. "When I'm teaching the class, I'm trying to pull information out from them. I've learned new recipes when I've prepared for this class," he says. "This has helped me improve my lifestyle also." Experimenting at home as part of the preparation had some downsides as well as culinary benefits, he admits. Using his home pasta-maker to create whole-wheat lasagna was not a total success the first time.
One class participant, Bettina King of Burdett, came to class despite having long taken a mindful approach to eating. One of her friends asked, "Why are you going? You already know about this."
But King, a retired teacher, says it's always helpful to hear it again. "And I'm sure I picked up stuff I didn't know. He gave us a plate with a visual of portions for grain, vegetables and protein. We talked about filling that plate in a healthy way. I'm looking forward to the next class."
Although she'd heard about roasting vegetables, she'd never tried it before and the class encouraged her. "I found it to be easy and delicious," she says.
Goben also encourages healthy shifts, and small changes that can add up to improved well-being. "I'm not expecting everyone to become perfect. If I can get some of the ideas to prove themselves, that's going to help people feel better."
He knows this approach works from previous work in cardiac rehabilitation. He recalls a patient years ago who was so challenged, he came into a session with chest pain, and needed a trip to the emergency room that day instead of rehab exercises. Like many seniors, this patient had high blood pressure and multiple health issues. But after returning to rehab, dietary and exercise changes allowed him more years to enjoy life.
Reducing intake of sodium and simple sugars can feel difficult, but there's a pay-off in gaining better control over blood pressure - and one's life. When Goben's grandparents were active farmers, they were able to enjoy - and work off - saturated fats among other ingredients likely to act as dietary villains for those with a more sedentary life-style. "A lot of people have eaten in the same way their whole life and they're not going to change," he says, describing those who tend to be more resistant to the ideas he presents.
And for those who have gradually become less active and find they can't walk far, he offers encouragement. "Just get up and move around a little more," Goben says.
His commitment to better health doesn't stop with the classes and sharing recipes, like one for a slow-cooked Manhattan Clam Chowder he promises is incredible. He's also promoting a container garden program available to seniors 60 and older in Schuyler, Chemung and Steuben counties. These kits, to be distributed in March, are in limited supply so early sign-ups/reservations are requested.
To find out more, or to sign up for the classes and container gardens, call the Office for the Aging's nutrition line 607-535-7470.