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Top 10 Anti-Inflammatory Foods

Inflammation is one of the main tools used by the body to fight illness and disease.  In most cases, inflammation is a natural part of the healing process.

However, some chronic medical conditions cause the body to have an overly inflammatory response.  One of the best measures you can take to reduce unnecessary inflammation is to eat a diet rich in anti-inflammatory foods.

Here are 10 of the best anti-inflammatory foods to add to your next shopping list!

Avocados

In one study, avocados were shown to reduce inflammation in skin cells.  Avocados are also packed with heart-healthy monounsaturated fats, magnesium, fiber, and potassium.

Beets

Beets contain betalain, a pigment that gives them a deep purple color and provides anti-inflammatory benefits.  In addition to its anti-inflammatory benefits, some studies have shown a link between regular consumption of beet juice and lower risk for dementia.

Cherries

Both tart and sweet cherries are some of the best foods for reducing inflammation, especially for people with gout.  They are rich in antioxidants like anthocyanins and catechins.

Fatty Fish

Salmon, tuna, sardines, anchovies, and herring contain high amounts of healthy omega-3 fatty acids, which provide anti-inflammatory benefits to the body.

Chia Seeds

Chia seeds, which can be found in the organic/health food aisle of the grocery store, are a rich source of plant-based protein and omega-3 fatty acids.  A great way to eat chia seeds is to add a spoonful to a smoothie before blending.

Tumeric

A spice with a bright yellow color common to middle-eastern and Indian cuisines, turmeric has many anti-inflammatory benefits.  Curcumin, the chemical that provides the spice’s rich color, can help combat against inflammation and boosts your immune system.

Broccoli

The cruciferous veggie supplies potent antioxidants, including sulforaphane. The antioxidant has shown to fight inflammation by reducing levels of cytokines, signaling proteins shown to synergize inflammation. Research has also shown consuming cruciferous vegetables, including cauliflower and Brussels sprouts, is associated with a decreased risk of both heart disease and cancer.

Peppers

Both bell peppers and chili peppers are loaded with vitamin C and antioxidants with powerful anti-inflammatory effects.  Chili peppers in particular contain sinapic acid and ferulic acid, which can reduce inflammation and may even lead to healthier aging.

Leafy Greens

Leafy greens (mixed greens, romaine lettuce, spinach, kale, etc.) are probably the most nutrient-packed foods you can eat.  They are high in vitamin A, C, and K, all of which have anti-inflammatory properties.   Anti-inflammatory leafy greens do not include iceberg lettuce, which has very little nutritional value.

Extra Virgin Olive Oil

Extra virgin olive oil is rich in monounsaturated fats and oleocanthol, which has been found to have similar anti-inflammatory effects to ibuprofen.  These anti-inflammatory benefits can reduce the risk of heart disease and cancer.

 

 

Disclaimer: This article is for informational purposes only and does not provide medical advice. While we at Chefs for Seniors specialize in providing healthy, customizable meals, we are not medical professionals. Always consult with your healthcare provider for medical advice, diagnoses, and treatment plans to fit your specific needs.

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15 Features Food Experts Say to Look for in a Kitchen

Your kitchen is one of the most important areas of your home, and for someone who loves to cook, having a functional workspace can make all the difference. A kitchen should not only be large enough to move around in but should have all the necessary features to allow you to cook with ease and entertain guests or loved ones. Whether you are looking to downsize to a condo in Miami, or to buy a large home in Atlanta, making sure your kitchen has all the necessary amenities is a must. To help you know what to look for when searching for your next, or first, home we asked notable experts in the field to share their tips on the features that are the most important to have in a kitchen.

1. Counter space

Look for a kitchen that has lots of counter space. You will want enough workspace so that your whole family can make meals together. Kitchen features like countertops and paint color can easily be swapped out, but adding counter space typically calls for a major remodel. -Katy Bowen, Culinary Health Education for Families

2. Multiple outlets

When looking at houses and the new kitchens, keep functionality in mind. Having multiple outlets in the kitchen to aid in prep work is important! Especially if you use things like stand/hand mixers or slow cookers/instant pots often. -Serene Herrera, House of Yumm

3. Open floor plan

Look for a kitchen layout that seamlessly blends the cooking and entertaining areas so that everyone can be part of the experience, and ideally with a layout where the cooking can be done facing the entertaining areas. A lot of our Private Chef customers love to talk and learn from the chef as he or she is preparing the meal – and this is a lot harder if the orientation of the stovetop and prep areas in the kitchen means the chef needs to have their back to guests. –Table at Home

4. Storage space

Over the past year, my home kitchen has become a test kitchen for all sorts of recipes and baking adventures.  But any time you add yet another cooking appliance like an Instant Pot, AirFryer, or a legit mixer for baking, you need more storage space to keep these pieces neatly tucked away. I always look for a kitchen with generous cabinet space and a large pantry to store my growing list of cooking gadgets. -Brett Lindenberg, Founder of FoodTruckEmpire

5. High-quality appliances

As a personal chef, I love to walk into a client’s kitchen and see a deep sink with a pull-down faucet, plenty of counter space for prepping, a 6 burner stove, and a double oven. I’m all smiles knowing I’ll be able to prepare multiple dishes without having to sacrifice precious time. These features are integral to smooth meal preparation and cleanup which is critical to the success of my business as well as the satisfaction of my clients. -Chef Julie, Julie’s Homecooking

6. Ample space next to the cooktop

As a professional chef, as soon as I enter a new kitchen space, I look to see if there is ample space next to the cooktop. Enough space to set up my cutting board, bowls, and any other utensils I plan on using. I find having space next to the cooktop significantly improves efficiency in the kitchen while reducing extra time traveling to and from the cooktop. – Kristen Madison, Kale Personal Chef Services

7. Easily accessible cupboards

We at Chefs For Seniors believe that the very best kitchens have cupboards that make cooking equipment accessible and within reach. Also important is to have washable surfaces and a hood vent that exhausts externally.  Having cooked for thousands of seniors across the county, Chefs For Seniors values a kitchen that is designed for interaction and recommends an open kitchen that allows you to engage with family and friends while cooking, like our chefs, are able to do with our senior clients.  -Nathan Allman, Chefs For Seniors

8. Drawers or appliance garages

Frequent cooking and baking means your large kitchen tools — blender, stand mixer, sheet pans, multi-cooker, or food processor need to be stored somewhere where they can easily be reached. When possible, opt for drawers or appliance garages versus deep cabinets to keep these items more accessible. And consider quick-access hidden spots for smaller items like compost bins or coffee pod recycling for clutter-free countertops. –The Smart Slow Cooker

9. A large kitchen island

A large island attracts people and I love that. With gatherings at home, people will congregate around the island and connections take place.  An island is more than a place to prep for meals.  It’s a place to connect with those you love. -Audrey Barron, Gaia Chef

10. Bright lighting

There are many great floor layouts and brands of appliances out there, but one thing I always look for is vivid, bright lighting. When I’m working on a new dish, plating something beautiful or getting ready for the holidays I really want to see all the tiny details and make sure they really come together. Save the mood lighting for the dining room. –Tiny Spoon Chef

11. High-end gas stovetop

Gas provides greater temperature control and quickly and evenly distributes heat. Look for gas stoves that have large, spaced-out burners to fit multiple pans at one time, and avoid models with temperature controls on the top surface close to the burners as the heat from the burners could cause damage. –Atlanta Personal Chef Service 

12. Good bones

The most important features to look for are surfaces, storage, and appliance placement. Two nice surfaces, one to keep things that you are cooking and a second separate area for prep. Chefs love usable space where you can quickly find what you have for food, equipment, and utensils. –Chef Mike

13. A range on your kitchen island

Here is an idea to explore for your next kitchen, have your range installed on your kitchen island. This way, the island acts as your stage and the next time you throw a dinner party your guests will admire your skills, or the skills of your personal chef while having a glass of wine and taking a cooking class. –Miummium 

14. A knife rack and block

Having a place to store and sharpen your knives shows respect for the knives. Knives thrown in a drawer may damage your knives and could be dangerous. A sharpening stone adequate for the type of knives you use most often is also critical. Having expensive knives without the ability to properly maintain them is like having a Lamborghini and never changing the oil! -David Buchanan, Chefs Resources

15. Efficient, professional appliances

The most important things in a kitchen are efficient professional appliances, like a 6 gas burner stove and eye level oven. Also, a multi-functional kitchen island is a must. I can’t live without a large sink where my large pots can fit! As a luxury item a hot water filler in my stove area. -Clarissa LIenza, Homecooking Therapy

Originally Published on Redfin

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Weight Loss For Seniors: Tips and Best Practices

Senior couple walking together in a park.

Losing weight is tough, but achieving a healthy weight is a worthwhile goal for everyone.  The problem is, as you get older, losing weight can be more difficult.  That’s because seniors don’t typically burn as many calories as younger people, and burning more calories than you consume is the primary driver for weight loss.  Here we’ll examine the unique challenges facing seniors when it comes to weight loss, and point out several tips to help achieve a healthy weight after 70.

Why Being At A Healthy Weight Is Important

Reaching and maintaining a healthy weight is important for overall health and prevention of various “lifestyle” diseases. Excess weight and obesity are associated with an exponentially higher risk for developing the following health conditions:

  • Type 2 diabetes
  • Arthritis
  • Depression
  • Certain cancers
  • Heart disease

Unfortunately, obesity is a huge problem for the senior population.  According to the America’s Health Rankings’ database, ~27% of seniors in the US are considered obese which represents ~12 million people as of 2016.

Weight Loss Challenges For Seniors

Anyone who’s tried can tell you losing weight isn’t easy, and it’s not just as simple as expending more calories than you consume.  The following can make weight loss tricky for seniors:

Slower metabolism: the word metabolism encompasses all the complex physiological handling of nutrients, hormones, and enzymes in the body.  Most people’s metabolism becomes at least somewhat impaired with age, due to a variety of factors including hormonal shifts which leads to loss of muscle mass.  Loss of muscle and an increase in fat slows our body’s metabolic rate because muscle burns more calories than fat.  In addition to the natural changes that occur within our bodies as we age, seniors’ metabolisms can be slowed by other factors such as medication side effects, sleep disorders, skipping meals, and depression.

Reversing bad eating habits: many seniors are very routine-oriented when it comes to their diet, resorting to what’s familiar.  The problem is, what’s familiar for seniors isn’t always healthy.  Of course everyone has a different palette, but many seniors prefer traditional American comfort foods that are typically high in calories and saturated fats.  Seniors also tend to consume more soft drinks and desserts than younger generations.

Lack of motivation: revamping your diet is hard and for people over 70 asking, “what’s the point of losing weight?” is a common question.  When your doctor or dietitian hands you brochures and papers outlining a recommended diet, many seniors lack the necessary motivation to follow through.

Difficult time exercising: oftentimes due to a variety of medical conditions, many seniors find it difficult to do weight loss exercises.  In fact, only 25% of people age 65+ exercises regularly.  Many seniors assume they are too tired, sick, or out-of-shape to exercise.  As you’ll see later in this article, that couldn’t be further from the truth.  If you have trouble exercising, you’ll just need to adjust your expectations for what constitutes working out.

Tired of cooking: if you want to lose weight and implement a weight loss meal plan, you’ll probably need to cut back on eating out at restaurants, which typically serve meals loaded with salt, sugar, and fat – that’s why they taste so good!  Instead, you’ll need to prepare more homemade meals so you can control the ingredients you’re using and ensure proper portion sizes.  That’s easier said than done for seniors who are tired of cooking, are unable to cook, or struggle to grocery shop for healthy ingredients.  In the next section we’ll discuss options available in your community that can assist with weight loss meals.

Weight Loss Tips After 70

Despite the challenges seniors face when trying to lose weight, here are some practical things you can do.

Stay Strong

You naturally lose muscle mass as you age, and you can offset that by doing strength training.  There are a variety of options for weight loss exercises, including light free weights, machines at the gym, yoga, or Pilates.  Remember, muscle burns more calories than fat, and strength training is the best way to build muscle.

Control Portion Sizes

Eating smaller portions means you’re consuming fewer calories, and if you’re consuming fewer calories and expending more you’ll lose weight.  One trick seniors can try is using smaller plates or bowls and filling up a larger portion (~1/2) of the plate with lower calorie vegetables instead of carbs and meat.

Eat Small Meals Throughout The Day

Instead of skipping meals and eating one or two large meals, it’s better to eat 4-6 small meals throughout the day.  Aim to eat breakfast, lunch, and dinner in smaller portions with at least 2 light snacks between meals.  Eating throughout the day will boost your metabolism, which in turn will allow your body to burn calories more efficiently.

Hydrate

Sometimes hunger can disguise itself as thirst.  Try to drink at least 64oz of water a day, even more if you’re doing a lot of cardio exercises.

Think Moderation, Not Elimination

One mistake that seniors, and everyone for that matter, make when starting a new diet is they try to eliminate everything that’s unhealthy immediately.  Instead, try eating less of the unhealthy foods before possibly eliminating them from your diet.  For example, if you normally eat dessert every night try cutting back to 4x per week to start.  If you develop new eating habits slowly and don’t make drastic changes, you’re more likely to stick with it.

Don’t Obsess Over The Scale

Your weight naturally fluctuates throughout the day, so don’t focus too much on minor changes in your weight.  Instead, focus on how you feel.  If you have more energy, feel stronger, and your clothes seem a little looser you’re probably on the right track.  Weigh yourself once a week at most.

Use A Healthy Meal Service

If you’re tired of cooking or find it stressful shopping for a weight loss meal plan, utilizing a healthy meal service for seniors can be a big help.  There are lots of weight loss meal options to consider for seniors, including meal delivery and personal chef services that can actually prepare customized meals in your home.

For more info on meal service options for seniors, check out our article “How To Find The Best Senior Meal Delivery Service.”

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Meal Delivery For Seniors vs. Senior Home Care vs. Personal Chefs: An Honest Comparison

Finding the right meal service for seniors can be a challenge with so many options out there.  A family caregiver who recently contacted us at Chefs For Seniors stated in an email:

My mom is no longer cooking for herself and her health is suffering as a result. Something’s got to change, but I’m not sure which option would work best for her.  She currently has a CNA coming into the home every day for a few hours, but she doesn’t know how to prepare diabetic-friendly meals.

We’ve also tried some meal delivery companies, some better than others, but none seemed to stick.  Then we found your company on Google, but a personal chef service seems like it would be way too expensive.  What would be really nice is some kind of unbiased information about food options for seniors, do you know where I could find that?

This article is our attempt to answer her question, and provide an unbiased comparison of meal delivery for seniors vs. senior home care meals vs. personal chef services.

We’ll list the advantages and disadvantages of each type of service, then allow you to form your own opinion on which meal service option would suit your needs best.

Meal delivery vs. home care vs. personal chef

Meal delivery services are convenient and affordable, but can’t be customized and sometimes aren’t very healthy.  Having a home care aide prepare meals can be a great source for companionship and the meals are freshly made, but senior caregivers aren’t trained cooks and services are very expensive.  Personal chef services provide the highest quality fully customized meals but can be a slightly more expensive option than meal delivery.

Pros & Cons of Meal Delivery Services for Seniors

Pros of Meal Delivery Services for Seniors

  • Affordable
  • Convenient
  • Calorie counts
  • Availability

Affordable

Compared to the other meal options for seniors examined in this article, meal delivery services tend to be more affordable. Most delivery services charge somewhere between $8-$14/meal plus shipping cost (usually ~$20/order).

Convenient

Most meal delivery services for services have the option to order meals online, and a cooler full of frozen meals will be delivered to your door 3-7 days later.  The meals can then be reheated at your convenience.

Calorie Counts

Since the meals are prepared in a factory setting, meal delivery companies can provide exact calorie counts and other nutrient breakdowns – which can be helpful if you have certain dietary concerns.

Availability

Since the meals are prepared in a central location and shipped, you can order meals for delivery from anywhere in the US – even if you live in a rural area.

Cons of Meal Delivery Services For Seniors

  • No customization
  • Quality
  • No accountability
  • More potential trash

No Customization

Many seniors have specific dietary concerns and/or food preferences, but unfortunately meal delivery services cannot accommodate your specific needs since the meals are mass-produced.

Quality

Most meal delivery services for seniors will deliver a cooler of mass-produce IQF frozen meals, so the meals aren’t as fresh and tasty as the other options examined in this article.

No Accountability

Many family caregivers are concerned about whether their loved ones are actually eating the meals ordered from a meal delivery service, or just stacking them in the freezer.

More Potential Trash

Environmentalists have noted that meal delivery services can lead to a lot of excess waste since the containers are disposable and thrown away after use.

Pros & Cons of Home Care Aid Meals

Pros of Home Care Aid Meals

  • Companionship
  • Plated meals
  • Grocery store trip

Companionship

A senior home care aid prepares meals in the client’s home, which offers a great opportunity for companionship.  Recent studies have shown loneliness to be as dangerous to your health as smoking a pack of cigarettes a day.

Plated Meals

Senior home care aides aren’t typically preparing make-ahead meals for the week. They’re usually preparing one meal at a time and plating it for the client.

Grocery Shopping Trip

Many senior home care aids will bring the client along for a grocery-shopping trip, so they can pick out exactly what ingredients they’d like.

Cons of Home Care Aid Meals

  • Cost
  • Quality
  • Food Safety

Cost

Of the 3 options examined in this article, seniors home care aids preparing meals is by far the highest cost option. The average hourly rate for home care in the US is $25/hour, and if you had a home care aide prepare 2 meals/day at 1 hour prep time/meal, that adds up to $350/week plus groceries.

Quality

Since most caregivers don’t have much cooking experience outside of possibly being a home cook, the quality of the food isn’t always great and diets they’re able to accommodate can be limited.

Food Safety

Senior home care aides are not ServSafe certified, so they are not trained in proper food preparation and storage procedures.  This could lead to potential food safety issues.

Pros & Cons of Personal Chef Services

Pros of Personal Chef Services

  • Quality
  • Customization
  • ·Companionship
  • Food Safety

Quality

Since many personal chefs have decades of cooking experience, the quality and freshness of the meals they prepare exceed the other two options examined in this article.

Customization

Personal chefs can customize meals to meet your specific dietary concerns and food preferences.  They can even work with your dietitian and/or doctor to ensure you’re eating what you’re supposed to.

Companionship

Since personal chefs prepare the meals in your home, it provides a great opportunity for companionship and a fun experience.

Safety

All personal chefs are ServSafe certified, so they’re knowledgeable about proper food handling and storage procedures. This helps avoid the potential for foodborne illness.

Cons of Personal Chef Services

  • Cost
  • Availability
  • Lack of nutrition info

Cost

While many personal chef services are more affordable than you’d think, they’re still usually more expensive than meal delivery services.  For example, Chefs For Seniors charges $110-$140 (plus $40-$60 in groceries) for a week’s worth of meals, ~12 servings.

Availability

Since the personal chef industry is relatively new, services aren’t available in every part of the US.  Most personal chefs are located in and around major metropolitan areas.

Lack of Nutrition Info

Since the meals are made from scratch in your home, personal chefs aren’t able to provide exact calorie counts and nutrition breakdowns for your meals.

Key Takeaways

Each of the three types of services examined in this article comes with its own set of advantages and disadvantages.

Pros and Cons of Meal Delivery Services For Seniors

Meal delivery services are affordable and available throughout the US, but food quality is often lacking and meals cannot be customized for specific diets.

Pros and Cons of Home Care Aid Meal Prep

Having a senior home care aid prepare meals offers a great opportunity for companionship and meals can be plated fresh, but most caregivers aren’t trained cooks, aren’t ServSafe certified, and it’s by far the most expensive meal service option for seniors.

Pros and Cons of Personal Chef Services

Personal chef services can customize meals for specific diets/food preferences, all chefs are ServSafe certified, and the quality of the meals is top-notch.  However, it’s a more expensive option than meal delivery services.

Still have questions about these three types of meal service options for seniors? Contact us directly HERE.

And don’t forget to download your FREE copy of our “Senior Nutrition Guide” e-book below.

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Meals On Wheels Vs Chefs For Seniors: Pros And Cons

Personal chef for seniors with a client in her home.

Meals on Wheels

Perhaps the most well-known senior meal delivery service is Meals on Wheels, and for good reason as they provide an incredible benefit to many older adults in America. Meals on Wheels programs originated in the United Kingdom during WWII when many people lost their homes and were unable to cook their own meals.  Meals on Wheels programs generally offer very affordable meals delivered right to your door.

PROS

  • Meals are provided at no cost or at an affordable rate, as most are subsidized by private donors and the Older American’s Act.
  • Meals are usually warm and ready to eat when they’re delivered
  • A volunteer drops off the meal in-person every day or sometimes every week.
  • There are Meals on Wheels programs in just about every community in the US (over 5000).

CONS

  • For most Meals on Wheels programs, meals cannot be customized for specific dietary concerns and/or food preferences.
  • Due to increased demand, many local Meals on Wheels programs have a long wait list for their services.
  • Many Meals on Wheels programs require that you meet certain qualifications to participate, such as “homebound” status or income below a set threshold.

Chefs For Seniors

We are a nationwide network of professional chefs who are all passionate about bringing fresh food into the lives of seniors at an affordable cost.  Watch this 45-second overview video to get an idea of our in-home, personal chef meal service.

With our service, a chef does all of the grocery shopping, brings fresh ingredients with, cooks the meal and cleans up in the home. Many believe having a personal chef is reserved for professional athletes and celebrities, but nowadays that isn’t the case.  Meals provided by a personal chef can be very affordable, with some like Chefs For Seniors able to offer prices similar to most senior meal delivery services.

PROS

  • Taste preferences and diet needs can all be customized for each individual.
  • There is instant feedback to the chef.
  • Fresh, healthy ingredients ensure a higher level of nutrition.
  • Meals delivered right to your door.
  • Ingredients are fresh and never frozen, adding to the flavor.
  • Companionship and a friendly visit – something to look forward to all week.
  • Chefs can offer feedback and updates on the client’s status to off-site family members.

CONS

  • Chefs For Seniors can be more expensive than other private pay meal delivery options in some cases.
  • Personal chef services for older adults are not currently funded through Medicare or the Older American’s Act, although some clients can pay with Long-Term Care insurance.
  • Requires that you have a working kitchen for the chef to prepare meals in.
  • Can be difficult to find personal chef services in every community, as it’s a relatively new industry.
Find A Chef For Seniors Near Me
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6 Ways To Keep Busy After Retirement

Paige A. Mitchell

The average American hopes to retire by the age of 66. However, what retirees plan to do with their time is a little less concrete. For people who have spent the last 40 to 50 years working, having unlimited amounts of free time can be a huge adjustment.

If you’re looking for great ways to occupy your time after leaving the workforce, there are lots of options for you to consider.

Keep reading to learn six ways to keep busy after retirement.

1. VOLUNTEER AT A LOCAL ORGANIZATION

Giving back your local community or finding a volunteer organization that aligns with your beliefs can be a worthwhile way to spend your retirement. Not only will volunteering help you fill your free time, but it’ll also give you a priceless sense of purpose and it can challenge you in ways that make you feel valued. There’s no shortage of organizations looking for volunteers, and many places value seniors for the wisdom and experience they can offer.

2. JOIN A GYM

If you’re hoping to stay in great shape and maintain your independence, joining a gym or taking fitness classes could be the first step. During your golden years, exercise can be extremely important. Regularly working out can lower your chances of heart attacks and strokes. Physical activity can also have positive effects on mental health and can help reduce the risk of dementia.

3. PUT THE FINISHING TOUCHES ON YOUR DREAM HOME

Are there projects around your house that you’ve been putting off for years?

Retiring means you’ll have more time for home repairs you may have been neglecting. Whether it’s upgrading your appliances or turning a spare bedroom into a reading room, you’ll have the freedom to explore making the changes you’ve always wanted to see.

Since you’ll probably be at home more often, retirement is the perfect time to make sure your space is as comfortable as possible. Don’t forget to sit back and enjoy the beautiful home you’ve worked so long and hard to create.

4. TRAVEL

When you’re working a full-time job, it’s not easy to travel as much as you might like. Once you enter retirement, you’ll have more time to visit all of the places you’ve been wanting to see. Whether you go on an international excursion or simply want to check out some nearby cities you haven’t had the chance to visit, retirement will allow you to explore like never before.

5. TRY SOMETHING NEW

Life education continues long after retirement. You can keeping learning and trying new things every day. Make it your mission to incorporate one new meal—or even ingredient—to your weekly menu. Or learn a new language one word at a time. New activities can lead to fun discoveries, like walking a new trail or finding a new restaurant.

6. BECOME A MENTOR

After years of being in the workforce, you’ve gained a wealth of great experience and insight in your field and life in general. There may be a young adult out there who could benefit from all of the lessons you’ve learned Connecting with someone who appreciates the knowledge you have to offer can makes us feel valued while also helping us stay social and active.

Many people have put so much time and effort into building their career, that leaving it behind can make them feel lost. Some people may even be afraid that they’ll start to become isolated once they stop working. But the truth is, there are so many things out there to enjoy once you decide to retire.

Retirement doesn’t have to mean that you’re stuck in the house all day. Instead, it could be the start of a new adventure.

Be sure to visit our blog to get more tips for seniors.

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5 Signs Your Aging Loved Ones Aren’t Eating Right

HERE ARE SOME WARNING SIGNS TO LOOK OUT FOR – AND STEPS TO TAKE – WHEN IT COMES TO YOUR LOVED ONES NOT EATING PROPERLY.

Eating a well-balanced diet is essential to health and well-being no matter what age you are, but for seniors, it’s especially important.  That’s because our bodies don’t absorb nutrients very efficiently as we age, so it’s crucial that the foods we eat are more nutrient-dense.

The problem is, many seniors start eating less or simply resort to what’s convenient when it comes to their diet, which in many cases can lead to malnutrition.  According to a study conducted by the Annals of Emergency Medicine, over 60% of seniors that check-into an emergency room in the US are malnourished or at risk for malnutrition!

There are many reasons why the diets of many seniors suffer, including:

  • Loneliness
  • Trouble chewing
  • Depression
  • Memory issues
  • General apathy towards cooking

For family members caring for aging loved ones, it can be hard to know when you should be concerned and intervene.  Here are 5 warning signs to look out for, followed by actions steps once you’ve identified the problem.

1. WEIGHT LOSS

Problematic weight loss is defined as losing more than 5% of body weight in one month.  Losing weight too quickly can lead to loss of muscle and body tissue, which can reduce strength and mobility.

2. LOW ENERGY

Simply put, eating food is what gives us energy.  If we stop eating properly or don’t eat enough, our energy levels are going to plummet.  When you’re around your loved ones, if you notice they seem excessively tired or have considerably cut back on their normal exercise routine because they’re “just not feeling up to it lately”, that’s a flag.

3. MEDICAL TEST RESULTS

As much as possible, it’s important to be aware of your loved one’s cholesterol, blood glucose, and blood pressure levels.  If you notice significant changes or they’ve been diagnosed with a chronic disease (ex: diabetes or heart disease), there’s a good chance their diet has played a role in their declining health.

4. EMPTY FRIDGE AND PANTRY

This is a telltale sign your loved one isn’t eating right.  Either they’re eating out all the time, which is hardly ever a healthy choice, or they’re simply not eating which is even worse.

5. FREEZER FULL OF PROCESSED FROZEN MEALS

On the opposite end of the spectrum from having no food in the house, sometimes your loved ones will stock up on heavily salted, unhealthy processed meals at the grocery store….and that’s all they eat!  Most frozen meals from the grocery store are loaded with preservatives and don’t comply with any specific dietary concerns your loved one has, which can be problematic and make their health suffer.

WHAT YOU CAN DO TO HELP

STOCK UP AT THE GROCERY STORE

Take the initiative to ensure that their cupboards are fully stocked with nutritious food options. You can’t force them to eat, but you can certainly do your part to make sure there is food available for when they want or need to eat.

PREPARE MEALS FOR THEM

If you’re able to commit the time and are familiar with their dietary restrictions, you can go the extra mile and prepare meals for your loved one. Some seniors are unwilling or unable to cook their own meals, so having someone do that part for them can make a world of difference.

HIRE A MEAL SERVICE

Not everyone has the ability to prepare meals for their loved one on their own, and that’s okay. You have a lot going on in your life. Fortunately, there is an alternative. Hiring a meal delivery service like Chefs For Seniors to provide customized meals can give you peace of mind that your loved one’s nutritional needs are being met.

Check out these video testimonials from some of our clients:

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7 Food Additives And Preservatives To Avoid

Food additives that should be avoided in the meals you eat.

There are many reasons why food additives and preservatives are so prevalent in packaged, processed foods.  For one, they help keep food fresh longer and reduce the risk of contamination.  In some cases, like vitamin fortification in cereal, additives can enhance the nutrient value of foods.

While some food additives and preservatives aren’t harmful to most people, there are some that should be avoided.  Here’s a list of 7 Food Additives and Preservatives to Avoid.

TRANS FATS

Trans fat has been a popular nutrition buzzword for the past 15 years or so.  They’re created when companies add hydrogen to oil during the manufacturing process, which can change the texture and extend the shelf life of foods.  The problem is that consuming trans fats has been shown to increase the risk of heart disease, type 2 diabetes, and stroke.

When reading labels at the grocery store, try to avoid foods that list hydrogenated oil (or any slight variation) as an ingredient.

SODIUM NITRITE

Sodium nitrate is typically found in processed meats like canned tuna, sausages, and deli meat.  Some studies have shown that consuming too much sodium nitrite can lead to pancreatic cancer and other significant health problems.

MONOSODIUM GLUTAMATE (MSG)

MSG is naturally created from a chemical called glutamate and looks similar to sugar or salt.  It can enhance the flavor of savory dishes and is usually found in Chinese food and fast food.

MSG has gotten a bad rap for years, with numerous claims in the late 1960s alleging that food prepared with MSG at Chinese restaurants made people sick; however, many studies report difficulty in finding concrete evidence that there is a problem with MSG. At the same time, some reports have indicated numerous reactions such as headaches, flushing, sweating, facial pressure or tightness, numbness, tingling or burning in the face, neck and other areas, rapid, heart palpitations, chest pain, nausea, and weakness.

While the jury is still out as to how harmful MSG truly is, it’s probably best to limit how much you consume.  The easiest way to do that is by limiting processed meats, fast food, and Chinese takeout.

ARTIFICIAL FOOD COLORING

Artificial food colors are chemicals used to color food and drinks.  Most processed foods have at least a few of these colorings.  The most harmful food colorings are:

  • Yellow # 5
  • Blue #1 and Blue #2
  • Red Dye #3
  • Yellow #6
  • Natural Green Color

HIGH FRUCTOSE CORN SYRUP

High fructose corn syrup (HFCS) is popular with food companies simply because its cheaper than cane sugar, but still provides the sweet taste consumers want.  It’s believed that HFCS can lead to obesity and type 2 diabetes.

In the US, HFCS is found in tons of food products, and not just the sweet ones.  Frozen pizza, cocktail peanuts, cereal, and even bread often contain HFCS.

ASPARTAME

Aspartame an artificial sweetener commonly found is diet or sugar-free sodas, chewing gum, Jell-O, Kool-Aid, and sometimes even chewable vitamins.  It’s almost 200x sweeter than cane sugar, so manufacturers don’t have to use as much of it.

Numerous studies have shown that aspartame can increase blood glucose levels, and may even cause anxiety.

BHA & BHT

Butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT) are preservatives found in cereals, chewing gum, potato chips, and vegetable oils. This common preservative keeps foods from changing color, changing the flavor or becoming rancid. Affects the neurological system of the brain, alters behavior and has a potential to cause cancer. BHA and BHT are oxidants that form cancer-causing reactive compounds in your body.

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10 Foods For Seniors Without Teeth

Top foods to eat if you don't have teeth.

Loss of teeth is sometimes a symptom of aging, but just because you need softer foods doesn’t mean your nutrition should suffer.  The following 10 foods are nutrient dense while also being easy to chew for seniors without teeth.

1. SCRAMBLED EGGS

Eggs are the most complete protein source out there and are also full of healthy fats.  Soft scrambled eggs are easy to make and chew.  For an added flavor boost, add a spoonful of cottage cheese or light sour cream to the eggs before scrambling.

2. MASHED POTATOES

If you leave the skins (which provide additional fiber) on, cut back on the butter, and use milk instead of heavy cream, mashed potatoes are actually a pretty healthy side dish.

3. WELL-COOKED STEAM VEGETABLES

Raw vegetables can be challenging for seniors without teeth.  When cooking vegetables, try using a steamer instead of boiling them.  Steaming helps retain the vegetable’s nutrients, as opposed to boiling that leaves most of the vitamins in the cooking water.

4. SMOOTHIES

Smoothies are a great way to boost your diet, plus there’s no chewing required.  Blend up your favorite fresh (or frozen) fruits, plain Greek yogurt, milk (can also use dairy-free milk), and any additional supplements (chia seeds, flax meal, acai powder, etc.).  You can even add fresh spinach for a superfood boost – we promise you won’t even taste it!

5. FLAKY FISH

Flakier fish is easier to chew than meatier varieties.  Opt for cod, salmon, or orange roughy instead of swordfish, mahi-mahi, or tuna.  Eating fish at least weekly is a great way to get omega-3’s and protein.  Baked or grilled fish is always much healthier than fried.

6. YOGURT

For seniors who aren’t lactose intolerant, yogurt is a great source of calcium and protein.  Plus, it has probiotics that promote healthy gut bacteria.  Choose whole-milk yogurt instead of fat-free, which is usually loaded with sugar and other artificial ingredients.

7. SOUP

Most soups, especially pureed ones, are pretty nutritious and easy to eat for seniors without teeth.  There are 100’s of soups to choose from, some of our favorites include potato-leek, tomato-basil, and minestrone.

8. OATMEAL

Old-fashioned oats are actually one of the healthiest breakfast foods you can find, in addition to being easy to chew.  Try to avoid adding a heaping spoonful of brown sugar, instead opting for honey or soft fresh fruit.

9. SLOW-COOKED MEAT

Meats cooked over high heat are probably the most difficult foods for seniors to chew.  In contrast, slow-cooked meats like pulled pork or beef stew are much better options for seniors that have difficulty chewing.

10. BEANS

Beans are a healthy source of fiber and protein, and when you cook them long enough, they become completely soft. There are plenty of recipes available that include beans, such as refried beans, black bean soup, and baked beans.

If you’re a senior that’s struggling to plan and prepare soft-food diet meals, or a concerned loved one, click below to request more information on Chefs For Seniors customized meal preparation services.

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Mechanical Soft Vs. Soft Foods Diet

Differences between mechanical soft and soft diet.

If you have certain medical conditions or are recovering from surgery, your doctor may recommend a mechanical soft or soft foods diet.  While these two eating plans sound similar, they’re actually quite different in terms of what foods are allowed and what they’re prescribed for.

In this article, we’ll discuss the differences between these two oft-prescribed diets.

MECHANICAL SOFT DIET

A mechanical soft diet focuses more on texture than ingredients.  Mechanical soft foods are usually altered in some way so they’re easy to chew and swallow.  It’s a useful diet for people for having difficulty chewing food, perhaps for some of the following reasons:

  • Getting used to new dentures
  • Recent stroke
  • Missing teeth
  • Just underwent radiation treatment
  • Sore jaw

MECHANICAL SOFT FOODS YOU CAN EAT

One nice aspect of a mechanical soft diet is that it’s not too restrictive.  As long as the foods you eat are cooked, shredded, blended, chopped, or ground you’re usually good to go.

Here are some examples of foods you can eat while on a mechanical soft diet:

  • All dairy products except non-shredded hard cheeses
  • Ground meats
  • Flaky fish
  • Eggs
  • Tofu
  • Nut butters
  • Soft cooked vegetables – no seeds or skins
  • Soups with finely chopped vegetables
  • Anything pureed
  • Oatmeal
  • Gravies and sauces
  • Soft bread

FOODS TO AVOID ON A MECHANICAL SOFT DIET

Below are some examples of difficult to chew foods you’ll want to avoid on a mechanical soft diet plan:

  • Nuts and seeds
  • Non-ground meats
  • Breads with hard crust
  • Hard candy
  • Raw, crunchy fruits and vegetables

SOFT FOODS DIET

Different than a mechanical soft diet that focuses on the texture of foods and ease of chewing, a soft foods diet emphasizes foods that are easy to digest.  However, there is some overlap between the two diets as easy to chew foods are often easier to digest.

Usually, this diet is prescribed for people with gastrointestinal issues or post-discharge from surgery (especially oral or throat surgery).  Oftentimes, patients in a hospital will transition from an all-liquid diet to a soft diet to ease the transition back into normal eating.  Different than a mechanical soft diet, which can be a long-term eating plan, a soft diet is usually prescribed for just a few days or few weeks at most.

SOFT FOODS YOU CAN EAT

A soft foods diet plan is often low in fiber and lacking in spices, while emphasizing simple carbohydrates.  Staying hydrated is also especially important for a soft foods diet plan.

Here are some examples of soft diet foods:

  • Pureed fruit
  • Canned vegetables
  • Egg noodles
  • White rice
  • White bread
  • Bananas
  • Cottage cheese
  • Tea
  • Mangos
  • Avocados
  • Mashed potatoes

FOODS TO AVOID ON A SOFT FOOD DIET

Here are some examples of high-fiber or difficult to digest foods you’ll want to avoid on a soft foods diet:

  • Whole wheat
  • Raw veggies
  • Beans
  • Nuts
  • Brown rice
  • Berries
  • Carbonated drinks
  • High fiber cereals
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