Jenna Jamieson – Page 7 – Jenna Jamieson, Author

Tis’ the season for healthy casserole dishes!

By Jenna Jamieson | November 20, 2014 | Comments 0 Comment

Winter is upon us again and with the cold weather comes lots of holiday favorites and casseroles being baked for dinners, parties, and holiday festivities. Casserole dishes and holiday favorites tend to be full of cheesy, creamy, delicious goodness, which is also known as endless calories in the minds of dietitians and an extra 10 pounds in the minds of many people. I thought it would be appropriate to share some tips that will help keep casseroles healthy, but still satisfy our appetites! There are great ways to keep casseroles healthy this holiday season while also incorporating tons of great flavors. People often think that without the pound of butter, whole milk, pound of cheese, or heavy cream that dishes lose their flavor, and that is definitely not the case…I promise! Keep reading for some great tips to maintain the flavor and decrease the calories in your casseroles this holiday season…you will thank me later! 😉 There are 3 major tips that I think are beneficial when making casseroles.

First, consider replacing cream of mushroom, cream of chicken, and other cream soups with plain Greek yogurt, which you can flavor with garlic, salt, pepper, onion powder, etc or even add regular, low-sodium broth soups such as chicken broth or vegetable broth to flavor your dishes without the added calories. Further, try to buy items that are fat-free, low fat, low sodium, or sodium free. For example, green bean casserole calls for cream of mushroom soup, so replace it with Greek yogurt and vegetable stock. Be sure to check the labels because sometimes low calorie, low fat, and low sodium items can be deceiving. By this I mean that sometimes they have other equally bad ingredients for you, so you have to determine which products will be best. This is why plain Greek yogurt, cottage cheese, and other plain, non-flavored items that are less processed can be great because you can add the flavor you want to them.

Second, cut back on the dairy products if possible and yes, this includes cheese! I know how awful that sounds because cheese is delicious, but I am not saying cut it out completely. Rather, be cognizant of how much cheese you are putting into your casserole dishes, especially if they have other dairy products in them such as heavy cream, milk, and butter. What I mean by this is that a veggie casserole can easily be made unhealthy and fattening by adding tons of cheese and cream of mushroom, cream of chicken, and other cream soups. Milk, heavy cream, cheese, and other dairy products can quickly add calories, making healthy veggie casseroles unhealthy. So the best thing you can do is stick to what recipes call for. If the recipe calls for one cup of cheese, use one cup of cheese rather than a cup and a half to add additional cheesy goodness. I realize it is the holiday season, but I promise you that your guests will still love your casserole side dishes and will appreciate the fewer calories in their already high calorie holiday meal!

Third, stick with vegetable casseroles or vegetables rather than carbohydrate-heavy or starchy casseroles that are high in calories. I realize that many people love potatoes and what says Thanksgiving more than turkey and mashed potatoes?! I am not suggesting that you completely do away with your mashed potatoes, but consider doing a split in your potatoes of part potato and part cauliflower. Also, consider having one potato casserole or mashed potato dish rather than several. Instead, make up for the fewer starchy dishes by having several vegetable casseroles or vegetable dishes such as sweet potatoes with brown sugar and pecans as a side dish rather than sweet potatoes with marshmallow fluff on top. Some other options might be brussel sprouts with bacon, butternut squash with a butter sauce, or honey and balsamic glazed carrots.

Enjoy preparing your holiday dishes and remember that while the holidays are a fun time, it doesn’t mean you should give yourself the excuse to eat whatever you want and as much as you want! While it might sound like a novel idea at the time, it won’t be when you gain 10 pounds, can’t button your jeans, or feel so full you want to bust! So, make some healthier casseroles that encourage cleaner eating, but still impart great holiday flavors that you and your family enjoy! Happy clean eating this holiday season from my table to yours!

~jj

How would you describe your workout?!

By Jenna Jamieson | November 10, 2014 | Comments 0 Comment

It’s sometimes hard to convey how important working out and exercising regularly really are for your mind and body. Everyone is busy and has hectic schedules as well as lots of commitments, which impact how much “extra” time the day allows to do other things. One thing that should be found in that “extra” time is exercise. It is not only very important to exercise, but equally as important to stay committed to it. It should be something that is automatically built into your lifestyle and schedule rather than a spare hobby if time allows for it. Exercise is needed to de-stress, reduce your risk of heart disease, decrease your chances for Type II diabetes, and to promote overall health and well-being. If you have kids, exercise and play with them. After all, they need to be playing and moving around, too!

Think of exercise a as a part of your personality to encourage yourself to get off your butt and get moving. Why part of your personality? The thought is that if you think of exercise as part of your personality you are more likely to think about it. If someone were to ask you, how would you describe your personality? You might say fun, exciting, adventurous, etc. Now, think about what you might say if someone were to ask you, how would you describe your exercise routine? You don’t want to respond with weak, boring, non-existent, etc. You might want to say fun, exciting, challenging, exhausting, etc. The point isn’t that your personality should equal your exercise traits, but that you should have cool, exciting words to describe your workout kind of like you have cool characteristics and traits to describe your personality and life.

Moral of the story? Don’t let your exercise be described as non-existent, boring, or weak. While people may not be asking you to describe your workout, your mind can still be asking yourself that on a daily, weekly, monthly, yearly basis and do you really want to let yourself down? After all, if you accept that your exercise routine or workout is non existent, boring, or easy than the only person you are hurting is yourself. Make your workout fun, vibrant, challenging, and exciting so that your workout becomes as important to you as your friends, family, and other things in your life are when you are talking about them to others.

~jj

Cheer yourself on—be your own cheerleader!

By Jenna Jamieson | October 31, 2014 | Comments 1 comment

Something to remember about exercise is the importance of support and positive reinforcement along the way. Sometimes workouts can be long, exhausting, and even drag on as if they are never going to end. Even for the most trained individual, there will be days when working out seems less than par. Other days will go quick and feel great! One thing I tend to do throughout my workout is cheer myself on. This sounds odd I realize, but when my workout gets tough and I really feel challenged, I begin to cheer myself on in my head to amp myself up. If this isn’t something that will help you, consider having a workout buddy that will keep you going. As a side note, remember the importance of cheering on friends and family around you who make exercise and working out a priority. By this, I mean you remind them how proud you are of their commitment to staying healthy, recognize their progress, or even buy them a small treat, workout gear, etc when they meet goals to show them that their hard work is being noticed. Positive support is what encourages people to maintain their workout routine so they don’t give up along the way.

Back to the whole cheering yourself on during your workout! 😉 Studies have actually shown that people who are their own cheerleader throughout their workout and say positive things to reinforce meeting their goals are more successful. For example, telling yourself “Don’t give up”, “Keep going”, “You can do this”, etc are all great ways to spur you through your workout and over the long term make a difference in the results that you will see and the time that it takes to see those results.

So, get up, get moving, and remember the power of positive thinking! Find some great inspirational cheers to say to yourself that will help to keep you going during those workouts that seem to drag on and on and on and never end! I have put together a small collage of some great sayings I like to say to myself when I feel like I have reached my limit and can’t go on. Once I get to that point, the positive cheerleading begins!

~jj

Slow, steady, and consistent wins the race ;-)

By Jenna Jamieson | October 23, 2014 | Comments 0 Comment

I wasn’t entirely sure what I wanted to write about today, but as I drove my boyfriend to work he brought up his half marathon that I “spectated” over the weekend…if you can even call it that! It was more like I got to see him start and finish the race, which honestly was a pleasure and while the 5:30am alarm was not what I would call pleasant, it was an experience I wouldn’t trade for the world. After all, it was his first half marathon and, well supporting him is what it’s all about, right?

I was people watching, talking, and kind of doing my own thing as I passed the time until my boyfriend would come running across the finish line. I began to believe and probably even realize that these half marathoners and full marathoners might be considered half crazy or completely crazy. (No disrespect to those who train, love, and compete in them, but I got this feeling the more I talked and overheard competitors discuss the race…most said race day would come and they would wake up feeling crazy!) Sure, I can get my butt out of bed to do interval training early in the morning because it’s fast paced, interval exercises that go quickly and are ever changing, but running? Really, are you kidding me? Get up at 5:30a and be ready and willing to run at 7am seems nuts! I hand it to any and all runners who choose to get up and run 13.1 or 26.2 miles before the sun has even begun to come up, but I will stick to my interval training that keeps me on my toes and my eyes wide open! That’s why a 5k would need to be fun or adventurous for me to take part. Maybe even a triathlon at some point…that would at least be more similar to high intensity interval training…kind of, right?!

So, you might be asking yourself what’s the point of this post? Talking about half and full marathon runners along with high intensity, fast paced interval training is like comparing apples to oranges…or is it?! This is where the important stuff comes in. 😉 Both are very different exercises and both fit different people’s lifestyles, interests, and personalities, but one thing is that both are workouts. And with workouts, especially running and long, cardio interval training is that the best way to maintain your workout is to go at a slow, steady, and consistent speed to maintain pace throughout your entire workout.

Whether it is running, interval training, yoga, or some other type of workout, it is best to build yourself up as you go through your workout. The best way to go about your workout without getting tired too soon is to realize that going at a slow, steady, and consistent speed will allow you to keep pace. Don’t challenge yourself or go fast too early in your workout. You should think of the beginning of your run or interval training as your “warm-up” so that you get your muscles moving, ready, and prepared for the middle part which should be the most challenging part of your workout. The middle part should push you to your limits. This is the part of your workout where you can increase your speed, increase the number of reps and sets, and set your goals higher than the beginning or end.

The moral of the story? We may all be different shapes and different sizes with different personalities, hobbies, interests, and even different fitness goals, but in the end we are all working out to stay healthy. So whether you are running, walking, doing interval training, or yoga you should still realize that we are all in it together when it comes to working out. This means we all need to maintain a slow, steady, ad consistent speed in order to get the most out of our workouts. After all, while being fast may seem to pump you up and get you going, it is slow, steady, and consistent that wins the race!

Happy running, training, and working out! 🙂

~jj

Breathing fuels your muscles, so practice breathing!

By Jenna Jamieson | October 17, 2014 | Comments 0 Comment

Last week when I was working out, I was thinking about how important and helpful it is to know what breathing pattern works best for your body, which highly depends on the person and the exercise. If you understand the importance of your breathing during exercise, you will be more likely to succeed and get through your workout. It’s something that I have practiced before (as odd as that may sound) because without proper breathing you cannot fully conquer a workout. Working out is as much about breathing as it is getting your heart rate up and moving your body because breathing fuels your muscles and keeps your body going during your workout.

Here are a few tips on breathing that will help you get through your workout more efficiently. See the chart below for a visual that will help explain the process of how and why breathing matters during your workout.

1. Remember that breathing gives your muscles the energy they need to keep up with the pace, speed, and challenge of your workout. Think of it like this: similar to consuming food to keep your body going and nourished, breathing keeps your muscles going when active. Putting junk food such as chips, cookies, sugary drinks, etc into your body makes your body feel lethargic, energy deprived, and lazy while breathing poorly such as taking shallow or short breaths, holding your breath, or not breathing in through your nose and out through your mouth when you exercise does the same thing to your muscles that poor eating does to your body. It makes it harder for your muscles to get through the workout just like junk food makes it harder for your body to function properly and can create problems such as diabetes, heart attacks, and other health related problems. If you do not practice breathing properly you can face shortness of breath during exercise, asthmatic symptoms, fainting, dizziness, or even headaches.

Breathing (Deep, steady breaths)

→

Energy to fuel muscles

→

Assists YOU with keeping steady, consistent pace

→

Helps challenge and push you farther

→

See better results over time

2. Deep breathing. Find your breathing pattern and what will work best for you during your workout. The best way to do this is to practice breathing at your normal, resting heart rate to recognize how fast, slow, deep, or shallow your breaths are. Then, consider taking deep breaths which help get more oxygen to your muscles. It is important to be aware of how you breath because this will help you feel more at ease when you exercise as well as ensure you have enough energy to continue through your workout without experiencing dizziness, headaches, or even fainting. Realize that it can often times be a learning curve to change your breathing pattern so be patient. Lastly, as a quick tip, if you ever get to a point where you feel you have reached the peak of your workout or need a quick dose of energy, sometimes taking one big deep breath will help you regain momentum to push forward.

3. Breathing patterns can change based on the type and intensity of the exercise and workout you are performing. For example, cardio workouts will require a more rigorous breathing pattern to keep up with the movement, speed, and intensity of your workout. In yoga, you can practice breathing that is similar to mediation and slow breathing techniques that will have a calming effect on your mind and body. Keep this in mind while working out so that you are getting the maximum benefits during your workout (i.e. burning max calories during cardio workouts and gaining ease and relaxation during yoga workouts). These are just examples, there are many other types of workouts that you can adjust your breathing for based on the speed, length, intensity, and movement.

It may seem hard to believe that something as involuntary and regular to us as breathing can impact our workout so much, but proper breathing is key to help you maximize your results and maintain a safe workout. Shall I say, happy breath-ercising?

~jj

Make exercise your positive!

By Jenna Jamieson | October 3, 2014 | Comments 0 Comment

People often feel guilty when they eat lots of junk food or fatty foods over the weekend or skip a workout during the week so some people try to make up for this by punishing themselves with an extra long workout at the gym to compensate for missed days or junk food consumption. There are a few problems with this though. Punishing yourself with an extra hard workout to make up for poor eating habits and missed workouts is like a consequence. Further, remember that pushing yourself too hard and forcing an extra long, strenuous cardio workout is a great way to cause an injury or unnecessary discomfort in your joints and muscles. Rather than using negative reinforcement, try positive reinforcement (which studies show is so much more successful and beneficial). For example, if you workout 5 consecutive days during the week, reward yourself with a small treat, shopping spree, etc during the weekend rather than punishing yourself because you ate a lot of carbohydrates all weekend and therefore need to make yourself get through an intense, two hour long workout.

Further, if you allow yourself to use exercise as a “punishment” your brain begins to associate exercise as a negative consequence for guilty or poor choices that you make. Don’t do this! You don’t want your brain to begin to feel as though exercise is a punishment. Otherwise, this impacts your reality and feelings toward working out and exercise.

The solution is to try to maintain a routine and workout accordingly. Did you slip up over the weekend and eat too much junk food, fatty foods, carbohydrates, or sweets? Take a short walk or bike ride over the weekend mid-day or early evening to help balance it out so you don’t feel guilty or pressure to force a long workout in at the gym. Use positive reinforcement and goals so that you can practice moderation. Lastly, remember that exercise and fitness releases positive endorphins, improves your mood (by the end of the workout!), relieves stress, and I could go on and on. The take all is that the benefits of exercise are astounding so don’t forget that what you gain from working out and the results you will see over time should be positives that keep you going back for more! 😉

~jj

Burn the calories you eat…even if that means counting calories!

By Jenna Jamieson | September 26, 2014 | Comments 0 Comment

Ever hear the saying don’t count calories? Or counting calories doesn’t help you lose weight? So here’s how I feel about this and I have said this time and time again and I am going to keep saying it because I truly believe it…Everything in moderation! While counting calories may not help you lose weight, it will help you maintain your weight. You may not lose weight by counting calories, but I can promise you that you will likely gain weight by not counting them. It is best if you count your calories and make sure you are burning enough calories based on your fitness goals and ideal weight for your height and age. If that means counting calories, then you should do it! And yes, I realize counting calories is extra work and not the most fun thing in the world, but losing weight once you put on the extra calories isn’t the easiest task either. It’s better to fix or curve the problem from the front end before it starts rather than try to fix it from the back end after it is spiraling. And to be clear, I am not saying count calories one for one; take a guess and round to make it easy on yourself. Have a benchmark and estimate in your head. This doesn’t have to be homework or something you write down unless that is what is going to help you be accountable. For me, I usually keep a going tab “in my head” and basically click the reset button at the beginning of each day. It’s not a weekly tab, just a general daily caloric intake count so that I can ensure I am burning as many calories as I am consuming in order to maintain a healthy body weight.

Further, it is best to not only count your calories, but also consider what you are putting in your mouth! So rather than treating your body like a garbage disposal or trashcan, consider what you are putting in it. Counting calories to some people means you can eat whatever you want as long as you stay within your desired caloric intake range, but that’s not always the best way to think about it. You should also consider what is going to help fuel your workout, what will help build muscle, and what will make you feel the most energetic. It is often said that eating junk makes you feel lethargic and lazy, which can often lead to poor results when you workout because you don’t have a high energy level to push yourself during your workout. So my best advice to you? Read and remind yourself of the graphic below.

~jj

Pack a lunch & make ahead dinners…saving time, calories, and money!

By Jenna Jamieson | September 18, 2014 | Comments 0 Comment

I actually knew exactly what I wanted to talk about this week. I am an avid lunch taker because I don’t like eating out during the week. There aren’t enough choices (especially for someone with a food allergy) and it is so expensive to eat out. I can buy a package of crackers, cheese, and lunch meat, carrots, apples, and other miscellaneous lunch items that will last me a week or more for the same price of what many people pay for eating out for one lunch! Not to mention, it is much healthier and I can save some calories that will later allow me to indulge my sweet tooth with a sweet treat (if I so choose)!

The number one complaint I hear from people who eat out constantly? I don’t have time to pack a lunch and there isn’t enough time for me to make a dinner in between school ending and after school practices and activities beginning. My response? I do NOT buy that as a viable excuse! Sorry to all those who find that offensive. We ALL have very full schedules and lead very busy lives, but making a lunch takes about 30 seconds to 2 minutes (and yes, for those who do not believe me, I have timed it out)! You can pack a lunch and do 10 or more jumping jacks during the commercial of your favorite show in the evening! 😉

The next complaint is how to make dinners even when your life seems so crazy that nothing more feels like it can be squeezed in. Some wise words my mom once told me are, “You can always find a way and have the ability to put more on your plate. There’s always a way to do more and fit more in no matter how busy you are.” The solution for all the busy parents, educators, workers, and people in the world? Make a plan for the week on Sunday by sitting down and making a menu for the week as well as making some dinners ahead of time, too. For example, make crock pot meals, make ahead casseroles (there are plenty that can be made in healthy ways, if you need some inspiration feel free to ask me or visit Pinterest and the hundreds of other recipe websites online), and consider eating leftovers at least one day a week which can be an ultra time saver if you are in a huge hurry! You can make frozen dinners that can be pulled out of the freezer, prepare chicken, steak, or other meats over your weekend that can be thrown in salads, quesadillas, casseroles, fajitas, etc. and can make dinner a cinch to pull together at the last minute.

I understand time is often precious and there never seems to be enough of it…ever…even when you get up 25 minutes before your kids, go to bed 30 minutes earlier, etc, but I do know that you will thank yourself if you prepare your meals for your family. They will not only be healthier, but you will save money, time, and calories by making food ahead. Further, and maybe most importantly you will also be bringing your family together for a meal, which is one of the most precious memories you can make for you and your kids. Memories at the dinner table are often some of the greatest memories you can give to your family, friends, and others! P.S. Remember that you will also have more luck with your weight loss and fitness goals if you pack your lunch and make your dinners because you can control the portions and what’s in the meal (sodium, fat content, oils, etc)!

~jj

Penciling in your workout!

By Jenna Jamieson | September 10, 2014 | Comments 0 Comment

I thought it would be appropriate to talk about the trials and tribulations, chaos and exhaustion that life often throws at people since fall semester often means going back to school, preparing lunches again for kids, and after school sports and activities. Further, people have surgery that you need to help take care of, you start a family, and you have unexpected work obligations and travel. While all these tend to throw a curve ball, it doesn’t give you the excuse to skip your workout. Working out helps reduce stress and relieve the tension that gets built up from the day. When life gets busy, change your workout or rotate the days you do certain workouts so that a recovery workout might fall on a busier day, but still allows you to workout in some capacity. Many, if not all of us, hold very busy lives and feel as though we never have enough time in the day, let alone time to set aside for exercising. That’s everyone, right?! We may not all have children, aging parents, a house to take care of, pets to walk, etc, but we do all have obligations and priorities to balance.

While you may not have a half hour, an hour, or even an hour and a half to dedicate to exercising or personal wellness each day, you do have small increments of time that can be used to exercise. For example, you may have a 15 minute break at work where you can take a walk, do some jumping jacks and push-ups, go up and down the stairs, or sit at your desk and do leg lifts and weights (keep a set in the office to make it easy on yourself). Two 15 minute breaks will allow you to get at least 30 minutes of exercise in each day. Don’t get any breaks at work or it isn’t something that is consistent? Stop spending so much time on Facebook, Twitter, Pineterst, and other social media websites every single day, every single hour. I hear people say all the time, “I am so busy I barely have time to keep up with my house, my friends and family, my pets, and still sit down and relax.” This is a huge pet peeve when most people spend hours on Facebook ad social media or watching television. If you have time to look at random Facebook statuses all day, then believe me, I promise you have time to set aside 30 minutes to take care of your mind and body. And guess what? All those Facebook statuses, Twitter feed updates, and Pinterest projects will still be waiting for you when you are done! Remember your health is more important than sitting for 3 or more hours on social media sites, so rather than skip a workout, delay it if you need to!

With unexpected work obligations and travel, consider a workout that can be done using only your body and can be done almost anywhere with a small amount of space such as in a hotel room. For example, crunches, push-ups, jumping jacks, and other 20-30 minute workouts can be done doing repetitive sets of exercises that only require using your own body weight! These exercises are not only convenient, but also tend to be less intrusive on your joints than machines. For me, using my body weight versus using machines is the best change I have made in my life to improve my workouts and make me feel so much better! I try to remind everyone, we are all different, so what works for me may not work for you, but I do hope my tips and tricks may provide guidance and encouragement!

Your workout should fit your schedule and lifestyle because this is what helps you stay on track, prevents you from skipping workouts, and from giving up. If that means yoga and a walk at 6:30am so that you can get your workout done before work then you should do that. A workout could be two 15 minute breaks during the day or over your lunch, a group fitness class or club that meets 3 times a week, it could be working out with your kids during the day, taking your baby and a jogging stroller to your gym and running on the track, yard work, doing exercises every time you get up to make copies at work, etc. Your workout can fit into any small windows of time that you have rather than feeling like you need to have a block of time set aside. If you “pencil in your workout” at the beginning of each day, it has been shown that you are more likely to exercise and meet your fitness goals.

~jj

Yummy, yummy to my dessert tummy!

By Jenna Jamieson | September 2, 2014 | Comments 0 Comment

We all have a sweet tooth of some kind for some type of dessert. You may not be a cake eater, but you might like pies, cookies, cupcakes, ice cream, brownies, candy, or some other type of sweet indulgence. I often hear people say they have cut sugar from their diet and my first question is why?! The most common response is to lose weight for a specific event or occasion (i.e. wedding, swimsuit season, class reunion, etc). It really doesn’t make much sense to me because you lose the weight for the event or occasion and then gain it right back so it isn’t done to maintain a healthy weight and sustain it over time. Removing sugar from your diet as a “cleanse” or way to lose weight is almost like a punishment to yourself (and possibly others) because your mood changes, you crave sugar, and once the period of time, event, or occasion ends you tend to overindulge yourself with sugar until you feel sick and sometimes even guilty.

What’s my point or better yet what’s my solution? Build dessert into your meal and calorie count for the day. For example, if you know you will be eating dessert after dinner, base your total calories and portions for that meal prior to dessert. If you usually eat 650 calories at dinner, but know that you will be eating dessert cut your calories at dinner to 400 and then allow yourself a 250 calorie dessert. This helps reduce your portions prior to dessert so that you don’t over consume by adding an additional 250 calories to your typical 650 calorie dinner. If you don’t cut calories and portion out your meal to consider dessert, think about how many calories you would eat if you have your usual 650 calorie dinner and decide to add on a 250 calorie dessert. You would have a total of 900 calories for one meal, which is almost half of what a woman’s total daily caloric intake should be!

My final point? Be cognizant of how many calories you are putting in your mouth, be well informed about how many calories you SHOULD be eating based on your gender and age, and lastly remember that portion control is just as important as what you choose to put in your mouth! So eat nutritious and eat within boundaries! Below is a general calorie count for men and women based on age and activity level. Please realize it is a little bit different for every person based on their fitness level, health and medical history, etc. Also, remember that as we age our metabolism tends to slow down decreasing the amount of success we see in burning calories when we workout. In other words, as you age it may take more effort and a longer workout to burn the number of calories you once burned at a younger age. Don’t feel discouraged though, no matter what, if you are working out you are definitely doing your mind and body a favor and making me proud (because you are helping me change the dynamics and statistics in America which will take time to do)! Oh, and just so you got the moral out of the story: Don’t cut out sugar, enjoy a dessert on occasion, key words being on occasion! You will feel better, do much better, and see more success if you maintain your diet by eating in moderation rather than cutting food groups. That saying “everything in moderation” that you are always told and hear is actually true! 😉

GENDER

CALORIES (Moderately Active)

CALORIES (Active)

FEMALES

19-30 years old

31-50 years old

51+ years old

2,000 -2,200

1,800-2,000

1,600-1,800

2,400

2,200