Moses Clinic - Blue Zone Wellness Workshop 8/29/2025

Presented by the Family Medicine Group Chapter at the California University of Science and Medicine

Belonging

Let’s Revisit:

Which part of identity is most important to you?

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How has that changed since our first meeting?

• Further exploration
• New discoveries

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Exploring in Different Parts of Your Life

What are some ways you have connected with others in these spaces?

How will can we generate a sense of belonging in our different communities?

Acts of service

Yes to opportunities with others and be present in the moment

Open conversations without judgment

Promote well-being

Purpose

The Power of Purpose Over a Lifetime

• Purpose helps us stay sharp, social, and engaged
• It adapts to new chapters in life
• It’s never too late to reconnect
• Purpose Can Change & Grow
• A parent becomes a mentor
• A worker becomes a volunteer
• A hobby becomes a way to connect
• A caregiver becomes a wisdom-sharer

Staying Connected = Staying Purposeful

• Join a local group or faith community
• Attend events, clubs, or or classes
• Share stories with friends or younger generations
• Be open to new relationships

Leaving a Legacy

• What do you want to be remembered for?
• What lessons do you want to pass on?
• How can you share your story or talents?

Eat

Fats & Oils: The Good and the Bad

Not all fats are the same — let’s learn which ones help your body!

Why Fats Matter

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• Give us energy (fuel for the body)�
• Help us absorb vitamins A, D, E, K�
• Protect our organs like a cushion�
• Keep our cells and brain healthy

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We need fat, but the right kind

Energy storage, backup battery

Some vitamins only “stick” when eaten with fat (ex: salad dressing)

Cushion for organs

Healthy fats keep brain sharp!

Good Fats (Healthy Fats)

Unsaturated fats → good for heart & brain.�

Examples:

• Olive oil, canola oil, avocado, nuts, seeds, salmon.
• Walnuts, flaxseed

“Think plants and fish.”

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Bad Fats (Unhealthy Fats)

Saturated fats & trans fats → clog arteries, raise cholesterol�

Examples:

• Fatty meats (s)
• Butter, lard, fried foods, chips, pastries, fast food (t)

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“Think fried & processed.”

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Oils in Everyday Cooking

Best choice: Olive oil (heart healthy)�

Okay choices: Canola, sunflower�

Limit: Coconut oil, butter, shortening

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Move

1st Step: Gentle Chair & Standing Exercise Class

Warm-Up

• Seated marching: Lift knees one at a time while sitting.�
• Shoulder rolls: Forward and backward.�
• Ankle circles: Lift one foot and rotate ankle-Draw a circle with your toes�
• Neck stretches: Gentle side-to-side and up-down movements.

Gentle Strength and Mobility

(All can be done seated or standing with a sturdy chair/wall for support.)

• Sit-to-stand (or partial stand): From a chair, stand up slowly and sit back down. If not safe, just practice shifting weight forward/back.�
• Seated leg extensions: Straighten one leg at a time, hold for a couple of seconds.�
• Heel raises: Stand (holding onto chair), rise up onto toes, then lower slowly.�
• Arm curls: With light weights (or water bottles/cans), bend elbows and lower slowly.�
• Shoulder press (optional): Push arms overhead gently (no weights or very light).

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Balance Work

• Heel-to-toe walk (with wall/chair support nearby).�
• Single-leg stand (hold chair for support, even lightly).�
• Weight shifts: Slowly shift weight side to side while holding a chair.

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Cool-down & Stretching

• Seated hamstring stretch: Extend one leg forward, gently lean.�
• Calf stretch: Stand with one foot back, press heel down.�
• Shoulder stretch: Across the chest.�
• Deep breathing: Inhale through nose, exhale slowly through mouth.

Safety Tips

• Always have a sturdy chair or wall nearby.�
• Move at your own pace�
• Stop if there’s pain, dizziness, or shortness of breath.�
• Keep movements slow and controlled.