As we age, maintaining muscle mass and staying active can become more challenging. However, by incorporating more protein into our diets, we can combat these effects and support our overall health and well-being. In this article, we’ll explore the science behind protein, its benefits for seniors, and share tips for incorporating more protein-rich foods into your daily routine.
Are you tired of trying different diets that promise to help you achieve optimal health and well-being but fail to deliver? The DASH (Dietary Approaches to Stop Hypertension) diet is a proven method to reduce blood pressure, lower cholesterol, and promote overall heart health. The DASH diet pyramid was developed by the National Institutes of Health (NIH) and is a well-balanced eating plan that focuses on whole grains, lean proteins, fruits, vegetables and healthy fats. This beginner’s guide will help you understand the DASH diet pyramid, its benefits, and how you can incorporate it into your daily routine.
If you suffer from IBS or other digestive issues, finding snacks that won’t trigger symptoms can be a challenge. That’s where low FODMAP snacks come in. FODMAPs are types of carbohydrates that can be difficult to digest for some people, causing gas, bloating, and other uncomfortable symptoms. Luckily, there are plenty of delicious low FODMAP snacks that can satisfy your cravings without causing discomfort. Whether you’re looking for a mid-afternoon pick-me-up or a late-night snack, we’ve got you covered with these 10 delicious low FODMAP snacks that will leave you feeling satisfied.
The ketogenic diet is a high-fat, low-carb diet that has gained popularity in recent years due to its effectiveness in helping people lose weight and improve their health. When you follow a keto diet, your body enters a state of ketosis, where it burns fat for energy instead of glucose. This can lead to rapid weight loss, improved blood sugar control, reduced inflammation, and many other health benefits.
Fast food has become a staple in our modern-day diets, with its convenience and affordability being hard to resist. However, what we may not realize is the detrimental effect it can have on our health. With high levels of salt, sugar, and unhealthy fats, fast food has been linked to a range of health issues, from obesity to heart disease. But why is it so harmful, and what exactly are we consuming when we indulge in a fast food meal? In this article, we’ll explore the truth behind fast food and how it’s impacting our health. From the ingredients used to the preparation methods, we’ll uncover the hidden dangers that are lurking behind those delicious burgers and fries. So, before you stop at the drive-thru, read on to discover the truth about fast food and why it’s time to start making healthier choices for the sake of our wellbeing.
Whether you’re looking to impress your family and friends with a special home cooked meal or need assistance preparing meals, finding the perfect chef can be a daunting task. With so many options available in your area, it can be difficult to choose the right one for your needs. That’s why it’s important to do your research and follow some key tips and tricks to help you find the best local personal chef. From assessing their experience and skill set to ensuring that they meet all health and safety regulations, these guidelines will help you make the right decision for your needs.
If you’re looking to make your next dinner party truly special, consider hiring a private chef! Private chefs offer a unique dining experience, tailored to your specific tastes and dietary needs. With the right chef, you can enjoy a delicious meal that is prepared with the utmost care and attention. With so many options available, it can be hard to decide which private chef is right for you. Here’s a guide to help you find the perfect chef for your next dinner party. From researching potential chefs to deciding on a menu, you’ll be well on your way to creating a memorable experience for your guests.
Most people watch their calories, sugar and salt intake and make sure they are eating enough fruits and vegetables, but do not always ensure they are getting adequate protein in their diet. Protein keeps us fuller longer, speeds up the metabolism and helps the body build and maintain muscle. Proteins help your body repair, and are also essential as an energy source- which is why it’s critical that we get enough protein from high-quality food sources.
Recent studies have shown that 1 in 3 adults over the age of 50 are lacking in getting enough protein- which can say a lot about their overall health and diet. The good news is- there are lots of simple ways to increase your protein intake without changing your diet drastically!
We have all heard the phrase “Breakfast is the most important meal of the day”, and for good reason- when we sleep, we essentially are fasting (not eating) for 7+ hours. When we wake up, our body needs a replenishment of glucose and other nutrients to produce energy. However, nearly two-thirds of American’s skip breakfast, which can cause symptoms like headaches, blood sugar dips, irritability and difficulty concentrating.
The unfortunate reality is that even those who eat breakfast don’t always eat a healthy meal. Instead of reaching for “convenience” items like donuts, muffins and breakfast cereals, try higher-protein foods like eggs, full-fat yogurt, cottage cheese or oatmeal with nuts.
Supplementing a flavored or unflavored protein powder is an easy and convenient way to increase your protein intake with little effort. There are many high-quality protein powders on the market with different flavors and nutrients. This can be particularly helpful to those with a soft-foods diet or even those with a decreased appetite. Protein powder can be added to smoothies, salad dressings, beverages and even things like baked goods and mashed potatoes.
Animal products like lean meat, dairy products and eggs have the highest concentration of bioavailable protein. Including high-quality animal products into your diet is one of the easiest ways to meet your protein goals, however, there are plenty of plant-based protein options that can work well for those who choose to be vegan or vegetarian. Food items like beans, lentils, chickpeas, nuts and seeds are higher in protein than other plant-based foods like fruits and vegetables, but you’ll likely need to be eating a higher concentration of these foods to meet your protein goals on a plant-based diet. Always consult a nutritionist or a healthcare professional if you have questions or want individualized recommendations!
When it comes to eating a well-rounded, healthy diet, many people struggle to eat 3 balanced meals a day. This can be for a variety of reasons- you’re too busy, you’re on the go, you’re recovering from an injury or illness, you lack the motivation to cook, etc. This is why having meals prepared in advance is beneficial- you can have meals ready for you to eat right at your fingertips! This can be anything from overnight-oatmeal for breakfast to a casserole for dinner, all of which are healthier than swinging through the drive-through at meal time.
Need some help getting more protein in your diet, but don’t have the ability or desire to cook for yourself? If you struggle to prepare meals or could use some help in the kitchen, Chefs for Seniors puts a personal chef in the home that can prepare customized meals tailored to your dietary needs and preferences. Click here to find a chef near you!
Today, food intolerance and food allergy are two terms that are often used interchangeably. A food sensitivity takes place in the digestive system, while a true food allergy is an immune response. While some symptoms of food intolerance and an allergy are similar, it is important to understand the differences between the two.
Allergies are classified as an overreaction of the body’s immune system to certain proteins. Most commonly, foods that contain gluten, nuts, fish, shellfish, eggs, certain fruits or vegetables or even food dyes. If someone is truly allergic, even a small amount of the allergy-inducing food can cause symptoms like itchy throat, lips, tongue or skin rash, but can be even more severe like closed airways (anaphylaxis), which can be life-threatening.
If you’ve ever eaten a food that consistently causes a reaction like an upset stomach, headache or noticeable fatigue, you may have a food intolerance. Unlike a food allergy, an intolerance is not an immune response, but rather a response from the digestive system- and occurs when your body is not able to properly break down certain compounds in food. This can occur for several reasons, such as enzyme deficiencies or sensitivities to food additives. While a food intolerance can cause you to feel ill or uncomfortable, it is not life-threatening.
If you suspect you have a food allergy, it is best to contact your doctor as soon as you start noticing symptoms (swollen or tingling sensation in the tongue or lips after eating, skin rash, etc.). An allergist will be able to give the most accurate diagnoses and provide treatment as well as avoidance strategies for your food allergy.
If you think you are simply sensitive to a certain food, there are a couple different strategies to take. The first option would be to simply avoid the food you believe you are sensitive to. However, some “elimination diets” can lack nutritionally and can feel restricting. In some cases, food sensitivities can be reversed- or at least find ways to minimize their symptoms. As mentioned previously, food intolerances can often be a result of lacking adequate amounts of digestive enzymes. If the gut is not producing enough enzymes, we will have a difficult time breaking down certain foods and can cause symptoms like bloat, diarrhea, and stomach pain.
To encourage digestive enzyme production, you can begin by regularly consuming foods that are naturally rich in enzymes, such as papayas, pineapple, honey, sauerkraut, kefir and ginger. You can also supplement with a spore-based probiotic, which encourages good gut-bacteria in your digestive system to help break down food properly. In time, by taking measures to improve gut health, you may begin slowly introducing these foods back into your diet in small amounts.
Getting older comes with life changes, such as retirement, relocating, or learning to manage changing family dynamics. The state of our mental health affects how we feel, how we think, and how we cope with change and stressful times in our lives. Memory loss, cognitive decline and the loneliness epidemic among seniors make them particularly vulnerable to mental health issues. Most commonly amongst seniors, we see conditions like anxiety, cognitive impairment and depression.
Not only do these conditions effect seniors mentally, but they can manifest themselves in physical ways as well. We know that stress of any kind can have negative effects on your physical health- like suppressing the immune system, decreasing our appetite, and even increasing risk for heart attack or stroke.
In this article, we have several tips for supporting our seniors as they age and maintaining mental health and well-being.
Physical exercise has tremendous health benefits- both to our bodies physically but also mentally. Exercise helps to manage stress and reduce anxiety by producing endorphins that keep us mentally sharp and feeling our best. Physical exercise can take many forms- such as daily walks, swimming, yoga or dance classes.
Just as the body needs physical activity to stay healthy, the brain needs stimulation to stay sharp. Studies have shown that “brain games” can help sharpen thinking skills like decision-making, reaction time and short-term memory. An activity that keeps the mind engaged and promotes problem-solving (such as crossword puzzles, sudoku, board/card games, etc.) are great examples, but other accessible activities may include reading, writing, playing an instrument, or learning a new language.
As we get older, certain activities can become more difficult than they once were in our younger years. This could be anything from mowing the lawn, preparing meals, or even remembering to take prescribed medication. One of the best things (and often the most difficult) a struggling senior can do is ask for help, whether that is through a friend, family member or even a senior-care specialist. Asking for help not only gives us a feeling of community, but also protects seniors from dangers like falling or other forms of physical harm.
It’s never too late to try something new! Retirement is the perfect time for seniors to cross some things off their bucket-lists and pursue their lifelong dreams- or even trying something they’ve never done before. Think cooking classes, gardening, joining a music group or taking an art class!
Learning a new skill keeps our brains sharp and our minds engaged, and the relationships you can form through new hobbies help give seniors a sense of comfort and belonging.
A recent study by researchers at the University of Michigan linked owning a pet for 5 or more years delayed aging in the brain in adults 65 and older. Why? Pets not only can provide companionship to a lonely senior, but they promote physical activity and overall happiness. Studies have also shown that pets may provide health benefits like lowering blood pressure as well as reducing stress and symptoms of depression.
If having a pet is not feasible, volunteering at an animal shelter is a great way to connect with animals and help in your community.
Time and distance can make it difficult for people to stay in touch with friends and family, especially as we age. After retirement, we often experience a shift in our daily lives, which is largely impacted by lack of social interaction that we may have been used to in the working world.
Studies have shown that nearly one-fourth of adults over the age of 65 feel lonely and/or socially isolated. Nowadays, technology has made it easier than ever to stay in touch with family and friends, through programs like social media, FaceTime and Skype- just to name a few. If technology seems tricky for the senior, encourage them to set up regular phone calls (or even write letters) to friends and family they want to stay in touch with.