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Long Distance Caregiving Best Practices

In today’s world, many families are geographically spread apart, which can make it difficult to feel involved when a loved one is in need. Long-distance caregiving can present unique challenges. When you are caring for a loved one from a distance, it can be difficult to feel informed and assured that the person in need is in capable hands and that their needs are being met. While living at a distance can complicate caregiving, there are fortunately plenty of resources nowadays that can be helpful to you and your family. If you find yourself in a long-distance caregiving role, here are some tips to consider.

Stay Connected

You and other family members (if applicable) should discuss what your loved one needs, who can help, and in what ways. The burden of caregiving can be strenuous if only one person takes on the responsibility, so make sure to involve everyone who is able to contribute to avoid caregiver burnout. Communicating on a regular basis is important, either in-person, by phone, email or video chat. Keep in mind that these meetings and discussions are encouraged when there isn’t an emergent situation or urgent need to delegate tasks. If possible, also try to involve your elderly loved one so that they can voice their concerns, wants and needs.

Consult a Geriatric Care Manager

Geriatric care managers are licensed nurses or social workers who specialize in elderly care, so they can assist in assessing your loved one’s needs. They act as a “professional relative” and a form of neutrality helping families navigate through all aspects of caregiving- such as assistance with making long-term and short-term care plans, hiring a team of caregivers/medical professionals, providing guidance with care transitions and also offering emotional support.

Hire Outside Help

These days, it can be difficult to juggle work, caring for your immediate family and supporting an elderly loved one. If you are not able to carry out those tasks yourself, there are lots of senior resources that can help with everyday tasks. An in-home caregiver can assist with medication reminders, bathing, mobility and housekeeping. If meals and cooking are of concern, many of these professionals will assist with meal preparation, but keep in mind, most of them are not food-service professionals. If you have a loved one who needs assistance with meals or needs meals that are diet-specific, a meal service like Chefs for Seniors can be a great resource and ensure that they are eating regular, healthy meals. Having a service provider in the home is also another set of eyes that can check in on them and contact you if they see or suspect anything concerning.

Make Sure Your Loved One Has Means of Communicating

If your elderly family member lives independently, it is necessary that they have an easy way to call for help in the case of an accident, like a fall or injury. This can be either be a cell phone that they carry with them (there are many models now that are designed for older adults that are more user-friendly) or even an emergency call button that you can wear on your neck or wrist to call 911 in an emergency. Even in non-urgent situations, it’s important that you check in with your elderly loved one on a weekly or even daily basis either by phone or video call to make sure their needs are being met.

Stay Organized

When you become a primary caregiver, you may find yourself with the responsibility of organizing and keeping track of your loved one’s personal, financial, health and legal records. Maintaining current information about their health, medical care, finances, etc. can help you get a solid understanding on what their current state is and allows you to respond more quickly if there is a crisis. It is also important to have contact information for local clinics/hospitals in their area, caregiving services and other emergency resources in case they are needed.

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Tips for Success on a Gluten Free Diet

Going “gluten-free” has become one of the most buzzed-about diets- but many of us find ourselves asking, what does it mean and how do you get started? Gluten is a family of proteins found in wheat, barley, rye and spelt. It is most prevalent in food products like bread, pasta, baked goods and crackers but can also be found in foods like soy sauce and chicken broth. It is said that 1 percent of people around the world have Celiac Disease (which is a chronic digestive and immune disorder that is triggered by eating foods that contain gluten), but an estimated 18 million Americans suffer from a gluten sensitivity. Those with a gluten sensitivity often claim that removing gluten from their diet assisted with losing weight, improved digestion, helps with brain-fog, gives more energy and even reduced inflammation. While a gluten-free diet may not be necessary for everyone, if you suffer from any of those symptoms, it may be worth trying to eliminate certain foods to see if you notice positive effects.

If you are interested in reducing or eliminating gluten in your diet, here are a few tips to get you started.

Read Nutrition Labels

Just because something is labeled as gluten-free, does not mean it’s healthier- and this especially the case with packaged foods like cereals, frozen meals, or other packaged snack foods. These products can be made with refined grains, heavy amounts of sugar and can often have even more calories than their traditional counterparts. With that being said, it’s important to read nutrition labels and look for as minimal ingredients as possible (and ingredients that you recognize!) Healthy gluten-free snacks can include nuts, whole fruits, vegetables and protein.

It is important to be mindful of hidden sources of gluten, including hydrolyzed vegetable protein, hydrolyzed plant protein, malt/malt flavoring and modified wheat starch.

Check Your Pantry

Foods with wheat contain the highest amount of gluten, so when you are grocery shopping or looking through items in your pantry, it is important to know what is gluten-free and what is not. Items like bread, baked goods, pasta, breakfast cereals, crackers and canned soups can contain gluten and should be avoided if you are sensitive. Make a note of the foods you are removing so that you can check for alternatives at the grocery store (i.e., gluten free pasta, crackers, etc.) Fortunately, nowadays there are plenty of good alternatives, for example: corn tortillas instead of flour, zucchini noodles instead of pasta, or raw veggies and dip instead of crackers.

Eat More Meals at Home

By cooking your meals at home, you know exactly which ingredients you are using (and the quality) and don’t have to worry about risks of cross-contamination. Restaurants are increasingly offering more gluten-free meal options, however, many of those menu items can come with an added cost. Gluten-free substitutes are often more expensive in restaurants, so eating more meals at home can be much more cost effective.

Swap Carbs for Naturally Gluten-Free Carbs

The good news is, you don’t need to cut carbohydrates from your diet completely to eat a gluten-free diet. In fact, carbs are necessary for a healthy body, as they provide us with energy, fuels the brain, kidneys, heart and the nervous system. There are plenty of nutrient-dense carb options that are naturally gluten-free, such as quinoa, sweet potatoes, brown rice, wild rice or black/pinto beans. Fruits and vegetables are another healthy source of carbohydrates that are naturally gluten-free.

Keep Realistic Expectations

Adjusting to the challenge of eliminating gluten from your diet does not occur overnight. Unless you have Celiac Disease, most people can eat small quantities of gluten every now and then and feel little effects. Whenever you make a drastic change to your diet, it is important to be patient and trust that it will get easier over time as you gain experience. In the meantime, it can be helpful to speak to your doctor, dietician and find recipes and tips for success on a gluten-free diet online or in cookbooks.

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The Dangers of Undereating

Malnutrition in the elderly is an underrecognized condition that is becoming increasingly more prevalent as the aging population increases. The term “malnutrition” means a deficiency in nutrition that causes adverse effects on the body and inhibits us from functioning at a normal level. While malnutrition is harmful at any age, seniors are affected especially hard- it makes them more susceptible to a weakened immune system, injury, possible hospitalizations and poor physical and mental health.

Malnutrition can be caused by multiple factors, including loss of appetite, lack of motivation to cook, inability to get to the grocery store, increased use or change in prescription medications, lack of ability to chew and swallow, etc. Recent studies suggest that an estimated 50% of elderly adults are malnourished. In this article, we will be discussing the dangers of malnutrition and offer tips and helpful resources.

Cognitive Decline

A common symptom of malnutrition is brain fog, confusion or even cognitive decline in the long-term by contributing to diseases such as Dementia and Alzheimer’s. Food is the fuel that gives the body energy, and when we lack adequate calories and nutrients it creates a stress response in the body that can make us feel lethargic, irritable, depressed or anxious. Many of these symptoms are a result of blood sugar instability, which can easily be managed by eating light meals or snacks every 3-4 hours. Numerous clinical studies have proven the connection between our mental health and physical wellness, so it is important to provide your body with the proper nutrients that give us mental clarity and mood stability.

Weight Loss

While losing weight may be beneficial for some, being underweight can be equally as dangerous as being overweight. Being underweight can increase your risk for bone fracture, muscle disorders and developing a weakened immune system which makes you more susceptible to illness. If you suspect that your elderly loved one is underweight, it may be time to assess why they aren’t eating as much as they used to: is food accessible? Are they able to cook for themselves? Do they suffer from memory issues that inhibit their ability to remember to eat? If you’re saying yes to any of these questions, it may be time to hire outside help, such as an in-home chef service that can provide meals. If your loved one is losing weight rapidly for no obvious reason, make sure to contact a doctor to ensure there are no underlying health issues.

Reduced Absorption of Nutrients

Undereating suppresses the digestive system, which lowers stomach acid and therefor suppresses your appetite. When our gut is not functioning optimally, our body is not able to absorb nutrients properly, leaving us in an under-nourished state. If you regularly experience symptoms like bloat, abnormal or infrequent bowel movements or abdominal discomfort, you likely need to address your gut health. Things that can help with this are eating easily-digested foods, eliminating processed foods, reducing stress and staying hydrated. Click here to read our article on the brain-gut connection.

Impaired Healing and Muscle Deterioration

Without enough calories or nutrients, our body will lack the ability to heal itself naturally, or at least at a much slower rate. Studies have shown that those experiencing malnourishment take longer to recover from illness, medical procedures and wounds like bruises, cuts, sprains and even broken bones. Other signs to be mindful of are abnormal hair loss, oral health issues or cold, thinning skin.

Fatigue

If your elderly loved one is showing signs of abnormal fatigue or lack of motivation to do activities like they used to, it may be a symptom of under-eating or eating a poor diet that lacks nutrients. As mentioned earlier in this article, food is our main energy source, and without proper nutrients our energy levels suffer. Those who eat regular meals throughout the day experience improved mental clarity and an increased desire to socialize, exercise and engage in activities.

Prevention

It is always important to be on the lookout for possible health problems as you or an elderly loved one age. Make sure to schedule regular assessments with a physician, because after all, prevention is easier than treating. Here are some general tips for avoiding malnutrition:

  • Eliminate processed foods that contain little to no nutrients
  • Increase your intake of whole foods like fruits, vegetables and high-quality protein and carbohydrates
  • Hydrate properly with water, herbal teas and hydrating fruits and vegetables
  • Eat small meals or consume healthy snacks throughout the day
  • Ensure that your elderly loved one has the resources available to them to get groceries and prepare a meal. If not, consider using a care service or a personal chef service to help meet those needs
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5 Key Minerals for Optimal Health

Did you know that every living cell on earth depends on minerals to function properly? Minerals are naturally occurring compounds that are found in the earth, and we need them for proper composition of teeth, tissue, bones, muscles and nerves. Recent studies have shown that with the increase in man-made, packaged and processed foods, our diets are more depleted in minerals than ever before. This may explain why we as a society struggle with health concerns such as obesity, disease, and cognitive disorders. It seems that we have gotten away from eating whole foods the way people did hundreds of years ago, which was consuming high-quality animal protein, fresh fruits, vegetables and minimally-processed grains, all of which are rich in crucial vitamins and minerals.

So how do we get them? By consuming foods that come straight from mother nature! Minerals are abundant in plant soil, so minerals are passed through the plant soil to the food that we consume. Keep in mind that while these days there seems to be a supplement for each of these minerals mentioned- nothing compares to getting your nutrients straight from a whole food source (and it’s much less expensive). In this article, we will discuss 5 important minerals and provide suggestions on how to get these into your diet on a regular basis.

Calcium

Calcium is the most prominent mineral in the body, and our bones make up 99% of our calcium content. By consuming the recommended amount of calcium daily (which can be anywhere between 1000mg-2500mg), you can increase your chances of having strong bones, teeth, and even improved cardiovascular health. The most common whole food sources of calcium are found in dairy products like milk, yogurt and cheese. It is important to note that quality matters-a cup of flavored yogurt carries far less nutrients than plain, whole fat yogurt. If you are lactose intolerant or have a dairy sensitivity, calcium can also be found in plant sources like kale, broccoli, almonds and even dried figs.

Potassium

Potassium assists the body in maintaining a healthy heart, ensuring proper function of muscles and nerves and synthesizing proteins and metabolizing carbohydrates. Fortunately, potassium is an easy mineral to get daily due to the fact that is abundant in a variety of foods like root vegetables, bananas, citrus fruits and apricots. For those with serious health problems such as kidney or cardiovascular disease, potassium consumption should be limited and discussed with a health professional.

Magnesium

Magnesium is essential for promoting energy, while also helping the body regulate stress and even help you get a good night’s sleep. Magnesium acts as an anti-inflammatory in the body, which means that a lack of this important mineral can result in health conditions like heart disease, diabetes and cancer. Because magnesium is also known to be an effective muscle relaxer, many enjoy the benefits of magnesium by using a topical spray or lotion on fatigued or achy muscles. Food sources of magnesium include dark leafy greens, cocoa, pumpkin seeds and fish like salmon and halibut.

Zinc

You hear a lot about zinc during cold and flu season, and that is due to its ability to fight off bacteria and viruses. It also plays an important role in thyroid function, skin health and even wound healing. It has also been known to decrease risk of age-related diseases, such as Parkinson’s and Alzheimer’s disease. Foods with the highest concentration of zinc include egg yolks, fish, red meat, poultry and oysters (which contain a whopping 74 milligrams in a 3 oz serving, which is 673% of the average daily value!)

Selenium

Selenium is a mineral with high antioxidant properties, which protect our cells from free radical damage. Free radicals are linked to oxidative stress in the body, which can contribute to cognitive decline and chronic illness. It’s also known to be beneficial for a healthy thyroid. If you make it a point to consume foods like brazil nuts, pork, fish, eggs yolks and shellfish on a regular basis, this will help ensure that you are meeting your dietary needs for this important mineral.

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5 Caregiving Tips to Keep Aging Parents at Home

As our loved-one’s age, it provokes an inevitable conversation: “How can we help mom and dad during this chapter of their lives?” This can be a complicated situation as an adult child because you want to do what is in the best interest of your aging parent, but also accommodate their wishes. Adult children often worry about their ability to drive, run errands, cook for themselves or even worry about their loved one feeling lonely or isolated living at home. However, according to the AARP, 87% of adults over the age of 65 wish to stay in their current home as they age. Recent events may even have you considering the idea that staying in their own home is the safest option.

The idea of aging in place can be stressful for caregivers, but fortunately, there are a multitude of resources that are available to us to make the process easy. With some preparation and planning, you can easily ensure that your aging parent is cared for, safe and happy. If you are implementing these strategies yourself or with family, these suggestions can help you support your loved ones in staying where they love most, right at home.

Communication

One of the most proactive things a caregiver can do is have this conversation with your aging parents early on, even before issues arise. Begin discussing their wishes and thoughts with them as soon as possible so that you and other family members are on the same page, and together, you can put a plan in place for the distant or near future. It is important to listen to their wishes and understand their concerns so that they feel heard and understood. It is beneficial for both the aging parents and the adult children to voice their feelings and come to a mutual agreement about a plan to address your parents’ safety and independence simultaneously.

Address Safety Concerns

Since older adults are at a higher risk for things such as falling, hearing loss, confusion, etc., you’ll want to consider basic safety needs for your parents when they are aging in place. Ensure that they have easy access to a phone- preferably a portable cell-phone they can carry on them or take with them when they travel outside of the home. Also, check that smoke detectors, appliances, carbon monoxide detectors and electrical cords are in working condition.

It may also be necessary to, depending on the design of the home, rearrange furniture and rooms in the house to make things more easily-accessible. For example, because stairs increase risk for falling, it may be beneficial to move the senior’s bedroom to a downstairs level if they live in a two-story home. Make sure that regularly used and necessary items such as medications, snacks, cleaning products and cooking supplies are at arms-reach to avoid risk of injury.

Understand Care Options

As a senior ages, they may find it increasingly difficult to complete tasks that they were once able to do with ease. Fortunately, there are several options to consider as far as resources for aging in place- such as hiring a professional care-service to come to the home on a regular basis and assist with tasks like bathing, laundry, companionship and even assisting with medication reminders.

Some seniors may only need help with one or two tasks, such as housekeeping or meal preparation. The cost of these services are usually more affordable than you think, and they provide a piece of mind for adult children as they know their homes are taken care of and an able-bodied professional is there to assist them. For example, Chefs for Seniors provides both nutritious meals and companionship at a cost that is surprisingly affordable.

Discuss Finances

If your parents decide they would like to age in place, it’s important to make sure that this model is financially possible for them and your family. Many seniors in their older age may need assistance with tasks like paying their bills (which is largely done online these days), navigating health insurance and keeping track of their finances and expenses. Luckily, financial counselors and geriatric care managers can be great resources to help them keep their finances in order and offer helpful suggestions. You may also consider learning about Social Security and Medicare benefits and discussing available options with those agencies.

Support Their Need for Companionship and Activity

Staying physically fit and mobile is one of the greatest strategies for being able to age in place. Seniors who do some form of exercise on a regular basis not only will feel stronger physically, but finds that it benefits their mental well-being also. Talk to your parent about what they like to do to stay active- there are lots of options available (for little-to-no cost) like online exercise classes.

Companionship is equally as important- not only does it strengthen your relationship but also provides another safety measure. Senior loneliness and isolation contribute to issues like cognitive decline and chronic illness, so be sure to make a plan for them to stay connected with friends and family. Regular visits, phone calls or Skype conversations are great ways to engage with the senior in your life.

In conclusion, aging in place is possible and often times preferred by older adults. If you make it a point to plan early and have these discussions with your elderly loved ones, you can avoid lots of unnecessary stress later on. Aging in place allows seniors to remain in the comfort and familiarity of their own home, and can provide sense of autonomy and independence. And best of all- you and your family can enjoy years of making more memories together in the home they love.

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The Gut-Brain Connection: How Gut Health Affects Cognitive Ability

One of the most fascinating findings in studying human health and anatomy is how all of the systems in our body are inter-connected, and there have been recent studies done that have evidence to suggest that one of the most prominent connections is between our gut and our brain. This evidence justifies the statement that what we eat directly affects us not only physically, but mentally. While genetics can certainly play in role in your predisposition to cognitive diseases like Alzheimer’s and Parkinson’s disease, these studies have shown that your diet and activity level can significantly influence the risk of developing these conditions. In this article, we will be diving into this relationship further and finding out why they call the gut “our second brain.”

How Are the Gut and Brain Connected?

Have you ever watched a cooking show and suddenly felt hungry? Or felt butterflies in your stomach when you felt nervous? These are perfect examples of how our brain communicates with our gut and vice versa. The gut contains trillions of microbes that help us digest our food and even absorb the nutrients we consume. The microbe’s digestive process actually enters the bloodstream and travels throughout the body- even reaching the brain.

Did you know that about 90% of serotonin (a key hormone that controls mood, happiness and feelings of well-being) is produced by gut bacteria? Since serotonin controls attributes like mental well-being, mood balance, anxiety levels and even sleep quality- this proves that a healthy gut has important implications on your mental health. In terms of aging, recent studies have also shown that those with cognitive diseases like Alzheimer’s, Dementia and Parkinson’s show a compromised gut and lower levels of gut-healthy bacteria.

If you are curious about how to improve your gut health and reduce your risk for cognitive disease, here are some tips:

Reduce Stress

High stress levels have been shown to cause intestinal permeability issues, such as bloating, inflammation and stomach pain. Stress also affects our hormones, specifically cortisol- which is your body’s main stress hormone. Breathing exercises are beneficial- the simple of act of sitting up straight and practicing breathing slowly, in and out, using your stomach muscles. This not only helps to relieve stress and relax your mind, but it also physically relieves tension in your core.

Eat a Gut-Supporting Diet

Foods like yogurt, kefir and fermented vegetables contain probiotic cultures that strengthen the digestive tract, so it’s important to include these foods in your diet on a regular basis. In addition, try to remove foods that are known to disturb the gut microbiome, such as foods that are fried, overly spicy, full of sugar or high in fat. Your body has to work especially hard to digest these foods, and they often provide little nutritional value. Instead of eating take-out and frozen meals, have pre-planned meals prepared and healthy snacks to choose from. Eating an abundance of fresh fruits, vegetables and high-quality protein will also nourish your gut and provide good nutrients for optimal brain health.

Another important key to digestion is how you consume your food. Many of us get into the habit of watching television while we eat, eating on-the-go, or “eating while distracted”. This can encourage over-eating or eating too quickly, which can cause a number of issues. Chewing our food (some experts say at least 15-30 times before swallowing) properly is important for optimal digestion. Make sure you are in a relaxed state before and after consuming a meal- mindful eating is beneficial for the brain and your gut.

Stay Hydrated

Staying hydrated is key to digesting our food properly. Our bodies need water to produce stomach acid, which is responsible for breaking down our food for easy digestion. With the absence of proper hydration, you are at higher risk for stomach ulcers or acid reflux, and on the cognitive side, brain fog and fatigue are also common symptoms of dehydration. Make sure you are consuming the recommended amount of water on a daily basis, as well as including water-rich foods in your diet like fresh fruits and vegetables.

Practice Mild Exercise

Studies have shown that mild exercise can help stimulate your digestive system. Even a short walk or yoga session can assist in intestinal contractability, which helps with the passage of stool through the colon. Exercise also helps increase circulation, which keeps blood flowing to our brains to assist in cognitive health. Going on a walk after eating a meal is a great practice for stimulating digestion.

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5 Myths About Hiring a Personal Chef

If you are caring for an elderly loved one, you may have noticed some changes in their eating patterns. Eating less, eating the wrong kinds of foods, and a lack of motivation to cook, are some of the most common things the caregiver can observe over time. They may be struggling with an illness or condition that prohibits them from standing on their feet for too long, or they have dietary restrictions that make it difficult to accommodate. Whatever the case may be- this is an increasingly significant issue, because we know how important nutrition is as we age and how what we eat and how much affects our mood, energy levels and physical ability.

As a caregiver you might find yourself in a situation where you are trying to prepare meals and cook for an elderly loved one, but this isn’t always feasible. Some caregivers live too far away or have other family members and job responsibilities to juggle and find that some outside help is needed. If you have considered hiring a personal chef, you likely have some hesitations and pre-conceived notions. In this article, we will be discussing 5 common myths about hiring a personal chef.

It’s Too Expensive

Naturally, this is likely the first thing you think of when considering a personal chef: it’s too costly. Sure, there is a cost associated with having a professional do the grocery shopping and prepare meals in the home, but most of these services are actually more affordable than you would think. Many seniors rely on pre-packaged frozen meals, excessive un-healthy snack foods and take out from restaurants. This can add up significantly over time not only financially, but in terms of how it affects their overall health. Pre-packaged meals and takeout foods are often loaded with unnecessary amounts of sodium, artificial flavors, preservatives and inflammatory ingredients that do not provide the nutritional support that is needed as we age.

A personal chef is designed to work with your dietary needs and preferences, and prepare meals that are healthier than what you could buy in a grocery store. Since they are professional chefs, they are skilled in utilizing ingredients you already have and make multiple meals out of a select few ingredients- which saves you money on your grocery bill and promotes less waste. Many of these services offer custom pricing- typically dependent on dietary needs, preferences and how often they choose to use the service.

Personal Chefs Cannot Accommodate Special Diets

Most personal chefs are able to accommodate a variety of dietary restrictions. Many seniors have specific dietary needs- such as diabetic-friendly, low sodium, gluten-free, etc., and this can be limiting if you feel like you can only eat certain foods. Professional chefs are trained in preparing a variety of cuisines and can use their culinary expertise to make your favorite dishes with any necessary substitutions. If you are working with a dietician or nutritionist, the chef can often follow their guidelines and be sure to omit restricted ingredients. Of course, this is something you would want to communicate with your chef at your consultation appointment to be sure they have the means to accommodate your specific needs.

A Personal Chef Service Will Take Too Long in The Home

Many people assume that hiring a personal chef to come to the home and cook meals for a week or two at a time will take a whole day, but most chefs are efficient enough to produce multiple meals within about 2-4 hours, depending on the dishes being prepared and quantity of meals. In this time, your grocery shopping is complete, your meals and made and packed in your refrigerator/freezer for easy re-heating and your kitchen is cleaned.

A Personal Chef Wouldn’t Want to Cook in My Kitchen

Don’t have a gourmet kitchen at home? Not to worry- most chefs will bring their own cooking supplies with them, such as pots, pans, knives and other cooking utensils. As long as you provide a working oven, sink and stove- they can take care of the rest. This way, you don’t need to worry about providing any equipment.

A Personal Chef Would Make Too Much Food

Most personal chefs will set up a consultation with you prior to signing a service agreement, which is a chance for the chef to get to know you or your loved one and discuss any dietary needs, preferences and their preferred frequency of service. Many chefs offer a weekly service date, bi-weekly or even monthly- and can customize your meal plan to fit your individual needs.

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7 Foods That Lower (Or Regulate) Blood Sugar

For people who are prediabetic, diabetic or have other conditions that affect blood sugar, practices such as maintaining a healthy body weight, exercising regularly, staying hydrated and reducing stress levels are key- but perhaps the most important factor is diet. Those who have to closely monitor their blood sugar levels may often have a difficult time knowing which foods they can enjoy on a daily basis and which foods they should limit. In this article, we will be discussing 7 foods that have been shown to help reduce blood sugar levels.

Non-Starchy Vegetables

Non-starchy vegetables such as cabbage, artichokes, broccoli, green beans and asparagus are encouraged for those who are hoping to lower or regulate their blood sugar because they contain vitamins and minerals as well as trace sugar and fiber. These are balanced foods that will not cause spikes in blood sugar. We recommend buying fresh, frozen or canned vegetables that are low in sodium.

Oats

Oats contain a special compound called B-glucans, which has been shown to help reduce insulin responses after meals maintain glycemic control. Because oatmeal has a low glycemic index, it’s a healthier alternative to breakfast cereals that typically contain lots of sugar. You can add a scoop of nut butter or fresh fruit to your oatmeal to provide texture and a touch of sweetness and added flavor. Make sure you are consuming steel-cut or old-fashioned oats instead of sweetened instant oatmeal.

Cinnamon & Tumeric

These two spices are notorious for lowering inflammation (which increases your risk for blood sugar spikes) but also improving insulin sensitivity and lowering hemoglobin levels. Tumeric can be taken in a supplemental form or easily added to any savory dish, and cinnamon is delicious sprinkled on your morning oatmeal or in a protein shake.

Citrus Fruits

Unlike other simple carbohydrates, citrus fruits contain ample amounts of fiber in the skin and pulp. Fiber slows down digestion, which means blood sugar stays stable. They also contain ample amounts of water to balance the naturally occurring sugars. Of course, all fruits should be consumed in moderation.

Olive Oil

High-quality olive oil is not only part of a heart-healthy diet, but has been shown to lower levels of blood sugar in patients with diabetes. In fact, recent studies suggest that it reduces blood sugar and cholesterol more than any other fat. Other cooking oils such as canola, vegetable or peanut oil contain high-amounts of inflammatory compounds, which increases risk for blood sugar spikes.

Chia & Flaxseeds

The American Heart Association claims that incorporating these seeds into your diet can help reduce cholesterol, blood pressure and elevated blood sugar levels. In fact, several studies have shown that consuming a 1 oz mixture of chia seeds and water reduced blood sugar levels by as much as 39%. Add flax or chia into your smoothie, bowl of yogurt or oatmeal- you won’t even detect it!

Water

Hydration is key to all functions in the body, but especially regulating blood sugar. Having high glucose levels can increase your risk for dehydration, so replenishing the body with plenty of water and mineral-rich beverages is important. Herbal teas (hot or iced) such as green tea, hibiscus, lemon balm and chamomile are another great option and have all been shown to offer antidiabetic benefits.

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How To Eat Healthy on a Budget

A common complaint amongst those who want to add more nutrient dense foods into their diet is that “eating healthy is more expensive”. While this may be true to an extent, there are many ways that you can incorporate whole, nutritious foods into your diet- even if you are on a tight budget. If cost is coming between you and eating healthy, here are some tips to consider:

Stick To a Grocery List When Shopping

Shopping with a grocery list not only keeps us focused and organized in the store, but it prevents us from buying things we don’t need- or even buying something we already have. Take a good look at your pantry and refrigerator before shopping so you know exactly what you need and what you already have on hand. Without a list, you may find yourself more tempted by impulse buys- which aren’t always the healthiest and can add up quickly on your grocery bill.

Buy Whole Foods

It’s easy to make a healthier food swap- a bunch of bananas is actually cheaper on average than a bag of chips! Fruits and vegetables are essential to a well-rounded diet, and are most often less expensive than a pre-packaged snack food. Another tip: some foods are more affordable in a less processed form- for example, a block of cheese is typically cheaper than a bag of shredded cheese, etc.

Buy Generic When Possible

Many grocery stores nowadays offer generic brands for nearly every product. More often than not, generic brands are the same quality as a name-brand, but less pricy. That said, we always recommend reading the labels on any product to ensure quality ingredients.

Stock Up on Sale Items

When your favorite shelf-stable products or food staples go on sale, this is a good opportunity to buy multiples and save for later- especially if you know that you’ll use them. It’s best to buy more now and save a little later!

Avoid Buying Frozen Dinners and Takeout

You may be surprised at how costly it is to purchase multiple frozen meals from the grocery store or eat out multiple times a week. Not only is it more expensive, but many frozen dinners or takeout options aren’t as healthy as advertised- they can be high in sodium, sugar and saturated fat.

Buy Frozen Produce

Fresh fruits like berries and certain vegetables are only in season certain times of the year, which means they can be more expensive in the off-season. We recommend buying frozen produce in this case- frozen produce is frozen at its peak ripeness, and is just as nutritious as a non-frozen fruit or vegetable. Plus, you can take out only what you will use at a time- the rest is safely stored in your freezer to prevent spoiling.

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Helping a Senior With Memory Loss Maintain a Healthy Diet

For our loved ones who suffer from memory loss, meal time can be a real challenge. Anything from grocery shopping, preparing a meal to even remembering to eat. Conditions such as Alzheimer’s and Dementia cause significant changes in the brain, which can turn a seemingly simple task like eating a meal into a daunting task. Here, we will discuss some simple ways to encourage our elderly loved ones to eat nutrient-dense meals regularly.

Prepare Food That is Visually Appealing

Presenting a meal that looks delicious, with lots of color and texture, can encourage a senior to eat and makes meal time exciting. Experts suggest that avoiding “bland” looking foods can make a big difference, for example, substitute a sweet potato for a regular potato. Not only is colorful food visually appealing, but those foods also tend to be the most nutrient-dense. Consider lots of brightly-colored fruits and vegetables like carrots, peppers, dark leafy greens, citrus fruits and berries.

Set Reminders

Likely, your loved one will head to the refrigerator a couple times a day to grab at least a beverage or snack. By having a visual reminder that there’s prepared food in the refrigerator- even naming what they are- this can encourage a senior to eat a meal and remember that it’s available. A simple whiteboard or notepad on the refrigerator can do the trick.

Make Sure Food Is Easily Accessible

It is important that a healthy snack or meal is always within arms-reach. If you have a loved one who has a hard time remembering meals, make sure that food is at eye-level when they open their freezer or refrigerator. Always make sure that healthy snacks are easily accessible in a kitchen cabinet or on the counter so they are encouraged to fuel their body throughout the day.

Encourage Physical Exercise

Getting a senior exercising can help fire up their appetite. This can include a daily walk, gardening, or even household chores. Those who live a sedentary lifestyle or have an overload of distractions (for example, sitting in front of the TV all day) can easily forget mealtime or simply lose their desire to eat. Promoting an active lifestyle with a variety of activities in a day can add structure and encourage regular meals.

Include Hydrating Foods In The Diet

Many seniors with memory issues do not always drink enough fluids or consume enough calories, which can exacerbate symptoms of confusion. It is important to include a variety of hydrating foods in the diet like vegetables and fruits to help against dehydration.

Consider a Meal Service

For those who struggle to remember to eat, preparing a meal can be even more difficult. Many seniors with memory issues will not only forget to eat, but they may also not remember how to prepare foods the way they used to. Using a meal-service like Chefs for Seniors, this takes away the burden from the caregiver and ensures a peace-of-mind that your loved one has healthy meals readily available to them in their refrigerator and freezer. In fact, Chefs for Seniors takes meal preparation a step further and offers a personalized, customized experience because the cooking is done in the client’s home. Meals are completely cooked and packaged in microwave safe containers with simple instructions without the fussing of cooking or cleanup. Having a chef in the home every week can be a big boost of socialization as well as regular eating habits.

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