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7 Foods That Support Your Immune System

Now more than ever, there has been a growing interest in learning ways to stay healthy and supporting a strong immune system. This is important at any age, but especially for an aging senior who is at a greater risk of suffering more severe symptoms from illness. Of course, food is not the only contributing factor to a strong immune system- things like getting enough sleep and lowering your stress levels have been proven to boost immunity as well. However, nutrient-dense foods contain essential vitamins and minerals that help all systems in the body function optimally. In this article, we will be highlighting a few immune-boosting superfoods that can easily be incorporated into your diet on a daily basis.

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Bone Broth

There’s good reason that we eat chicken noodle soup when we’re sick- researchers believe that the amino acids in broth help reduce inflammation and boost immunity. A classic bone broth recipe includes beef or chicken bones, vegetables, water and other herbs for flavor. This is meant to be simmered slowly for 10-24 hours and used in cooking or even enjoyed in a mug! Bone broth is low in calories, but high in protein and minerals. Not only is it an immune booster, but it is also a fantastic source of glycine (for joint health) and has proven to be healing to the gut if you suffer from conditions such as Irritable Bowel Syndrome (IBS), Irritable Bowel Disease (IBD) or leaky gut. If you don’t have time to make it homemade, no problem- there are plenty of healthy, pre-made options that you can buy from the grocery store.

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Garlic

Garlic contains compounds that help the body fight infection by stimulating the cells that regulate the immune system. It has been used as an antiseptic, antibacterial and antifungal agent. Fortunately, garlic is a tasty addition to any soup, pasta dish, sauce or broth- so it’s an easy addition to your diet.

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Citrus Fruit

Regularly consuming foods high in vitamin C, such as oranges, tangerines, grapefruit and even kiwifruit have been shown to help increase white blood cell production, which is essential for fighting infections and viruses in the body. These fruits also contain antioxidants that help fight free radicals in the body, which can contribute to low immunity, cancer and even heart disease.

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Shellfish

One of the most important minerals for immune function is zinc, which is found in the highest concentrations in foods such as oysters, crab, clams and mussels. Those who have low levels of zinc are statistically more prone to infections and prolonged symptoms of illness. While zinc is commonly available as an oral supplement you can find at your local pharmacy, the best absorption is through bio-available foods.

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Ginger

Ginger is great for the body overall, as it contains anti-inflammatory properties that not only support our immune system, but aid in digestion as well. In fact, several studies have shown that ginger fights inflammation in those who suffer from conditions like arthritis and even asthma. In addition, it contains antiviral and antibacterial properties, so not only will it prevent illness, but also has healing properties if you do fall ill. Ginger is commonly used for cooking, but can also be enjoyed in a cup of tea.

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Root Vegetables & Leafy Greens

Colorful foods such as carrots, spinach, sweet potatoes and squash contain an essential vitamin called beta-carotone, which converts to Vitamin A. Vitamin A assists your body in warding off toxins, including viruses.

Probiotic Foods

Probiotic foods such as yogurt, kefir, kimchi and pickled vegetables contain live cultures that stimulate the immune system to fight off illness. The amount of “good bacteria” in your digestive system determines how nutrients are processed and absorbed in the body, which makes this essential for immunity.

October 1, 2021/by Maddie
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10 Healthy Snacks For Seniors

We all know by now that one of the greatest things you can do to promote healthy aging is by eating a well-balanced, nutritious diet. Making smart food choices include paying attention to not only breakfast, lunch and dinner, but also to snacks. Nutritious snacks are important in a senior’s diet- if you or a loved one are experiencing a decrease in appetite or do not enjoy a large meal like you used to, healthy snacks throughout the day can be more approachable (and also convenient!) In this article, we’ve rounded up 10 healthy snacks that can appeal to every appetite.

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 Greek Yogurt w/ Fresh Fruit

This nutrient dense snack is a great choice because it combines healthy protein, fat and minerals. Yogurt is also great for the digestive system, because it contains beneficial live cultures and enzymes. We prefer using plain Greek yogurt and using fruit or a drizzle of honey to add some extra flavor and sweetness.

Hard-Boiled Eggs

Hard-boiled eggs are a quick grab-and-go snack that is also a great protein source. The eggs can be prepped in advance and will keep in the refrigerator for about 7 days. You can enjoy them plain, or with a sprinkle of salt and pepper.

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Unsalted Mixed Nuts

Mixed nuts are an easy, no-prep needed snack. Choose a variety of nuts with heart-healthy fats and protein such as almonds, cashews, pistachios, walnuts and brazil nuts. You can also mix in dried fruit such as cranberries or raisins for a variety in taste and texture.

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Smoothies

Fruit smoothies are nutrient rich and delicious, and the best part is: you can mix in other ingredients like spinach, protein powder, etc. and barely taste it! There are hundreds of smoothie combinations to try- just use your favorite frozen fruits, milk or yogurt, and any other additions!

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Homemade Granola

Homemade granola is a great alternative to store bought granola, because you can control how much sugar is added and customize it to your liking. You can use a base of dried oats, dried fruit, nuts/seeds and add in honey or maple syrup for a touch of sweetness. Granola can be enjoyed atop yogurt, eaten like cereal or even enjoyed by the handful!

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 Veggies w/ Hummus

Raw vegetables with a delicious dip are a great way to get your servings of veggies in a day, and also a great source of fiber. Try carrots, cucumbers, broccoli, cauliflower, etc. Hummus is a tasty alternative to store-bought dips and dressings- and can be found in a variety of flavors like garlic, roasted red pepper or sun-dried tomato.

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Sauteed Apples w/Cinnamon

Enjoy the taste of fall with this warming snack all year long! Cooked fruit is very easily digested, and is a great option for those on a soft-foods diet. It’s simple- cut an apple into ½ inch pieces, sauté with butter or coconut oil and a sprinkle of cinnamon until soft. Pears also work well as an alternative.

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Dark Chocolate Covered Almonds

This crunchy snack gives us a healthy boost of heart-healthy fats from the almonds and a boost of antioxidants from the dark chocolate. Just a hand-full a day keeps the sugar cravings away!

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Sardines/Canned Salmon

Fish like salmon and sardines are packed with omega-3 fatty acids. They also have an impressive amount of vitamin-D and calcium, which is beneficial for bone health. Make sure to look for canned fish in water or olive oil. Enjoy on top of crackers for a surprisingly satisfying snack.

Cottage Cheese

Cottage cheese, like yogurt, is a great calcium source and also high in protein. This can be enjoyed plain or with a spoon-full of fruit preserves.

September 16, 2021/by Maddie
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5 Ways That Loneliness Impacts Our Health

When we think about overall health, we often think about it from a physical perspective- for example, what we eat and the level of exercise we get on a regular basis. We tend to turn a blind eye to equally important factors of wellness, such as social connection and having a sense of community. As we age, our family dynamics can change for a variety of reasons and many seniors suffer from social isolation and feeling lonely. In fact, according to the CDC, it is reported that nearly one-third of adults over the age of 45 and older have feelings of loneliness. In this article, we will be discovering how important our sense of community becomes as we age and how it affects us both mentally and physically.

Increased risk of cognitive impairment & Dementia

A prevalent side effect of loneliness is the cognitive decline and the onset of dementia. Studies have shown that loneliness can cause as much as a 50% increased risk of dementia in older adults- which is a rather shocking statistic. Talking to a loved one, being involved in a group of people who share similar interests, or being involved in the community sends positive endorphins to our brain and promotes overall happiness and connectedness which contributes to our health overall.

Increased risk of depression

Feelings of depression can often be linked to sudden lifestyle changes, such as losing a loved one, change in living environment, or the inability to care for yourself the way that you used to. With these often traumatic changes, we can begin to experience feelings of sadness, numbness, pain, and low self-worth. These thoughts and feelings weigh heavily on our minds and deteriorate our mental well-being, which as we know makes us more susceptible to mental illness and cognitive decline.

Increased risk of long-term illness

When we experience feelings of loneliness or depression, it is not uncommon to notice a change in the way that we take care of ourselves. This may manifest itself in ways such as not getting adequate sleep, not taking care of our physical hygiene or not eating well. These all contribute to our physical well-being, and can in-turn cause health problems like high-blood pressure, heart disease and an increased risk of stroke.

Increased risk of mortality

Perhaps the most negative aspect of loneliness, depression, and cognitive decline is its apparent increase in mortality risk. When seniors live alone or do not have regular interaction with a caregiver or loved one on a regular basis, they do not have someone to assist them if they need medical attention or injure themselves. Not only this, but some estimates say that loneliness is a greater risk factor for mortality than obesity and comparable to the risk of smoking.

Increased risk of stress

Feelings of isolation and loneliness can cause an increase in stress, which takes a physical toll on our bodies. Stress has a direct effect on our nervous system, which contributes to chronic pain, cardiovascular health, respiratory health and even our gastrointestinal system.

Recognizing the signs of loneliness in a loved one is an important first step in helping them. If you are noticing a decline in energy, unwillingness to participate in activities they once enjoyed, sleep disturbances, memory issues or neglecting personal hygiene or other routines- it may be time to intervene. If you or a loved one are feeling symptoms of loneliness and isolation, here are a few suggestions to help:

  • Reach out to a friend or family member. Even a drop-by visit or a phone conversation can mean the world to someone who feels lonely.
  • Get involved. Participate in game nights or join a club with people who have common interests.
  • Get outside. Getting fresh air (and a good dose of vitamin D!) actually has proven health benefits to promote stress reduction and overall happiness.
August 11, 2021/by Maddie
https://chefsforseniors.com/wp-content/uploads/2021/08/lonely.jpg 654 1349 Maddie /wp-content/uploads/2023/01/logo-r-chefs-for-seniors-clients-personal-chef-near-me-250-1.png Maddie2021-08-11 12:15:002023-01-19 07:29:585 Ways That Loneliness Impacts Our Health
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Following CDC Guidelines

The team at Chefs For Seniors understands how stressful and uncertain times are for clients and families right now. Each Chefs For Seniors location is committed to providing quality meal services in a safe environment. Chefs For Seniors continues to remain informed regarding the changing state of the COVID-19 virus, the spread of the virus in our communities, and continues to implement infection control and protective measures in accordance with guidance from state and local health officials.

Chefs For Seniors has implemented a COVID-19 Prevention Program that addresses and responds to specific risks to clients, staff, and transmission levels in its communities.

Our chefs are provided education and training on COVID-19 infection control practices including the importance of frequent handwashing, cleaning and disinfecting surfaces regularly, and proper use of personal protective equipment (PPE).

Chefs experiencing symptoms or are living with sick household members are required to refrain from reporting to work and must follow any applicable isolation and testing requirements before returning to work.

Chefs For Seniors continues to monitor and implement COVID-19 guidance from the Centers for Disease Control and Prevention (CDC), as well as federal, state, and local health directives.

July 28, 2021/by Maddie
/wp-content/uploads/2023/01/logo-r-chefs-for-seniors-clients-personal-chef-near-me-250-1.png 0 0 Maddie /wp-content/uploads/2023/01/logo-r-chefs-for-seniors-clients-personal-chef-near-me-250-1.png Maddie2021-07-28 13:48:442023-01-19 07:29:59Following CDC Guidelines
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Foods That Are Harmful To Kidney Health

When we think about eating healthy, we often associate foods and diets with being heart healthy, good for brain function, etc. While those are absolutely important to focus on, it’s equally as important to think about foods that support other vital organs in our body- like our kidneys. Kidneys have the responsibility of filtering our blood, removing waste, balancing minerals in our bodies and maintaining fluid balance. With all systems in the body, it is crucial that we educate ourselves on the importance of a nutrient-dense diet and limiting our chances of health problems as we age- such as kidney disease or even kidney failure. In this article, we will be discussing some commonly consumed foods that should be avoided for optimal kidney health.

Processed meats often contain high amounts of sodium and preservatives, which can be harmful for kidney health.

Processed meats often contain high amounts of sodium and preservatives, which can be harmful for kidney health.

Processed Meats

One of the main ingredients you want to avoid for optimal kidney health is excess sodium, which is abundant in processed meats (think hot dogs, bologna, and deli meats). These are meats that have been salted, cured or canned- mostly to enhance flavor and preserve the product. While meat is a great source of protein, it is best to buy whole, lean cuts of meat that you can season yourself with a controlled amount of salt.

Sodas and fruit juices often contain artificial colors and flavorings that can have negative impacts on our health if consumed on a regular basis.

Sodas and fruit juices often contain artificial colors and flavorings that can have negative impacts on our health if consumed on a regular basis.

Soda & Fruit Juices

Not only are beverages like soda and juice filled with sugar, but they also contain additives that have kidney-damaging ingredients like phosphorus. Phosphorus is commonly added to preserve shelf life and prevent discoloration. It’s a domino effect- excess sugar contributes to obesity, which increases risk for high blood pressure and diabetes, which are leading causes of kidney disease.

Alcohol should be consumed in moderation and infrequently to ensure optimal kidney health.

Alcohol

Many studies in recent years have proven that regular alcohol consumption (more than 2 drinks a day) has been found to almost double the risk of kidney disease. Alcohol affects the ability for the kidneys to regulate fluids and electrolytes in the body, which causes dehydration. When our body is unable to process minerals and nutrients properly, we can experience symptoms like fatigue, impaired cognitive function, joint inflammation and pain.

While pre-packaged meals are growing in popularity, it is important to read the nutrition information on the packaging to ensure you aren’t consuming an excess amount of sodium and preservatives.

While pre-packaged meals are growing in popularity, it is important to read the nutrition information on the packaging to ensure you aren’t consuming an excess amount of sodium and preservatives.

“Instant Meals”

There is an incredibly wide variety of pre-made meal options in our supermarkets, and while some of them have “cleaner” ingredients than others, they all have one thing in common- the use of preservatives (are you noticing a trend here?) In order for pre-packaged and frozen meals to maintain color, shape and flavor, manufacturers have to add preservatives. This can include frozen pizzas, frozen boxed meals, canned soup, etc. Many elderly folks, or even those who are just too busy to cook often find themselves turning to pre-made meals for convenience- but fail to read the ingredients on the label.

When buying canned goods, always look for a low sodium or no sugar added option.

When buying canned goods, always look for a low sodium or no sugar added option.

Canned Fruits/Vegetables

Canned, shelf-stable products like canned fruit and vegetables can seem like an equally healthy alternative to fresh fruits and vegetables, but unfortunately that is not always the case. Many canned items contain lots of sodium and added sugar. As we discussed earlier, foods that are higher in sodium and refined sugar can be harsh on your kidneys and prevent their ability to regulate fluid-retention. If you do buy canned goods, we recommend choosing a low-sodium or “no added sugar” option.

Polyunsaturated fats have been recently linked to oxidative damage in the body, but fortunately, there are healthier alternatives.

Polyunsaturated fats have been recently linked to oxidative damage in the body, but fortunately, there are healthier alternatives.

Polyunsaturated Fats

There has been an increasing awareness of the negative effects of Polyunsaturated Fats, otherwise known as PUFAs’s. All fats have a temperature to which they oxidize, and for fats such as canola oil, vegetable oil and margarine, that temperature is very low. This means that the oils can go rancid, which can lead to free-radical damage in the body. As we know, free radicals can cause damage to all organs in our bodies including our kidneys. Healthier alternatives to PUFA’s would be olive oil, coconut oil or ghee.

July 21, 2021/by Maddie
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Private Chef vs. Personal Chef: What’s the Difference?

As more and more meal services begin to pop up all over the county, you may find yourself asking: What is the best option for me or my loved one? We find that many people we talk to love the idea of having a professional chef come into their home to prepare customized and healthy meals for them, but have a hard time differentiating a private chef vs. a personal chef. While a personal chef and a private chef have several things in common, there are several distinctions between them.

PROS OF A PRIVATE CHEF:

  • 3 freshly prepared meals each day
  • Meals are often gourmet quality
  • Often maintains organization of the kitchen, such as the pantry and where equipment is located

 3 FRESHLY PREPARED MEALS EACH DAY

A private chef will most often be in the home each day, which means they prepare each meal on demand including snacks. The chef will prepare the meal and plate the dish for you. Because they are highly-experienced, they can prepare a wide variety of different cuisines.

MEAL QUALITY

Most private chefs undergo formal training at a culinary school or have extensive experience working in 5-star hotels or fine dining restaurants. If you are a foodie or someone with a sophisticated palette, these chefs are trained to be able to cook just about anything.

MAINTAIN ORGANIZATION OF THE KITCHEN

Not only will a private chef be responsible for meal-preparation, but they also take care of responsibilities such as keeping your pantry stocked and organization of the kitchen.

CONS OF A PRIVATE CHEF:

  • Expensive
  • Often salaried employees
  • They are in the home all day

EXPENSIVE

Possibly the biggest downside of hiring a private chef is that for someone with an “average” budget, private chefs are very costly. Private chefs are often employed by one individual, due to the fact that they are in the home each day preparing each and every meal. Rate of pay for a private chef varies in accordance to the amount of training they have, their location and level of experience.

OFTEN SALARIED EMPLOYEES

Private chefs will most commonly be paid on a salary instead of per service. According to Payscale, as of June 2021, a private chef earned approximately $71,526/year salary. However, annual salaries can range anywhere from $30,000 to $100,000+.

IN THE HOME ALL DAY

While some may like having a chef in their house on a daily basis from morning until evening, a good majority of people may not enjoy having someone in their home all day long. Some may prefer only having a service performed within the span of an hour or two.

PROS OF A PERSONAL CHEF:

  • Less time in the home
  • Affordable
  • Will often use their own equipment

LESS TIME IN THE HOME

While a private chef is employed to be in the home on a daily basis from morning until night, a personal chef will prepare multiple meals for a week or even a month in advance in as little as 2 hours. The meals are then packaged with reheating instructions for you to heat up as you like.

AFFORDABLE

Because private chefs are most often salaried employees, the cost is significantly higher than a personal chef that comes into the home on a weekly or monthly basis. Most personal chefs will charge per service, and thankfully, you do not need to sacrifice food quality for the cost-chefs working for a personal chef service often have years of cooking experience. Charge per service is region specific, but most will be anywhere between $100-$300 per service plus the cost of groceries.

WILL OFTEN USE THEIR OWN EQUIPMENT

Some people may have reservations about someone else using their pots, pans and kitchen utensils, but fortunately many personal chefs have their own toolbox of cooking equipment that they bring to each service.

CONS OF A PERSONAL CHEF:

  • Availability
  • May only have a set menu that they work with
  • Eating the same dish for multiple meals

AVAILABILITY

Since personal chefs often service multiple clients, they can sometimes have a trickier schedule to work with and will require planning your service days in advance. Also, these services are not always offered in smaller communities so you may have a difficult time finding a chef in a smaller town.

MAY ONLY WORK WITH A SET MENU

Many personal chefs have a menu database that they work with or a set list of items that they can make. While most chefs can be flexible with your dietary preferences, they may charge more for more expensive ingredients or more labor-intensive meal preparation.

EATING THE SAME DISH FOR MULTIPLE MEALS

The nature of a personal chef is that they come into the home once or twice a week (maybe even once a month) and prepare a few meal options with multiple portions to be stored in the refrigerator or freezer for the client to reheat. A private chef can make you whatever you want when you want it, but with a personal chef you only have your pre-made meals to choose from until the chef comes back for the next visit.

July 14, 2021/by Maddie
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4 Myths About Senior Nutrition

Over the years, there have been countless opinions about which diet is going to give us optimal health. Plant based, low fat, gluten free… you name it! With this abundance of information, it has become increasingly difficult to know which “diet” to follow. As a business that focuses solely on feeding seniors, there are apparent misconceptions about nutrition as to what we should be eating to age well, prevent diseases and illness, and feel good mentally and physically. In this article, we are going to discuss 4 common myths about senior nutrition.

#1 Seniors can afford to skip meals if they aren’t hungry/don’t have a desire to eat or cook

As we’ve discussed in a past blog post, as we age, our metabolism seemingly changes. This means that our food preferences can change, and some foods that we used to enjoy just don’t appeal to us anymore. We often see that with a lack of desire to cook or even grocery shop, seniors are not eating as much as they should be. When we skip meals, we deprive our bodies the chance to obtain essential nutrients like fats, protein, vitamins and minerals that keep our body functioning at an optimal level. We feel energetic, mentally alert and we don’t crave junk foods!

#2 Seniors can have their nutritional needs met by taking vitamins and supplements

High-quality vitamins and supplements can certainly be a great addition to a well-balanced diet, but they should never take place of the naturally occurring nutrients in food like high-quality protein sources, fruits, and veggies. Taking an abundance of supplements can even be dangerous in that there is the risk of getting too much of a particular nutrient without realizing it, which can do more harm than good. In other words, multivitamins will not fix an otherwise unhealthy diet-even if they seem like the most easy and convenient option.

#3 Seniors should eat a diet consisting of low-fat and low-calorie options

We know that there are a lot of foods available in the super market that advertise themselves as “healthy”, but those options in reality may be even less beneficial for our diets than we realize. For example, a low-fat flavored yogurt may seem like a healthy breakfast option, but could be full of sugar and artificial ingredients. Instead, opt for plain Greek yogurt that can be sweetened with honey or fruit. Especially for seniors who struggle to eat at least 3 meals a day, it is important to make sure that they are getting enough high-quality protein, fat and carbohydrates (yes- these are all necessary nutrients).

#4 Seniors can rely solely on eating at restaurants/ordering takeout

While going to a restaurant or ordering takeout is an easy, no hassle (and no cleanup!) option, the cost for eating out regularly adds up quickly- especially if it’s multiple meals a day. Not to mention, the ingredients that are used in commercial restaurants often contain high amounts of sodium, saturated fats and sugar that should not be consumed on a regular basis.

July 6, 2021/by Maddie
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Food For Elderly With No Appetite

As we age, we often see our appetites begin to decrease, which can happen for a variety of reasons- health issues, low mobility, gastrointestinal changes, etc. With that said, it can be tricky to encourage seniors to eat nutrient dense foods when they have little to no appetite to begin with. Often, we see people reaching for convenience foods that can be high in inflammatory fats, sugar and processed ingredients that can make a low-functioning metabolism decline even more rapidly. Our approach is to increase nutrient density- not portion size. In this article, we’ll be discussing some nutritious, simple food options that can be fed to seniors with a declining appetite.

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Avocados

Avocados are mild in flavor, soft in texture and packed full of nutrients- most importantly heart healthy fats for healthy joints and optimal brain function. Avocados can be eaten mashed on a piece of whole grain toast or even plain with a sprinkle of salt.

Finely chopped or ground meat

A senior with a small appetite is likely to turn their nose at a large piece of meat, so we recommend using ground or finely chopped meat like beef, chicken or turkey in a dish. These allow for smaller portions, and ground meat can be more easily consumed by those who have difficulty chewing or digesting. We gravitate towards options like meatballs, chicken or tuna salad with herbs and seasonings.

Eggs

Eggs are an inexpensive, widely available high-protein option for seniors- and most always have a carton in their refrigerator. Eggs can be prepared in a variety of ways- scrambled, or even hard-boiled in the fridge for an easy snack.

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Fruit smoothies

A commonality that we see among seniors is that with a declining appetite, they often reach for unhealthy foods that are high in sugar. Fruit smoothies give the benefit of curving a sweet tooth (from the naturally occurring sugars in fruit) while providing real food nourishment. We even like to sneak veggies like spinach into smoothies for an extra superfood boost…they’ll barely taste it!

Full fat dairy sources (Yogurt, soft cheeses, etc.)

Full fat dairy sources such as yogurt and soft cheeses (think cottage cheese and ricotta) are both appealing to the taste buds and easy to eat. For a senior with minimal nutrient intake, we prefer full fat dairy for the added boost of protein. For a touch of sweetness, you can add a small scoop of fruit preserves or stewed fruit.

For a large majority of the senior population, buying, storing and preparing food can be a real challenge. It can be easier to just avoid it all together, but this can lead to symptoms of malnourishment. By hiring a personal chef service like Chefs for Seniors, this can take the burden off of our elderly loved ones and provide them with tempting and delicious meals. We know that appetite is stimulated by the senses- smell, taste, sight and even sound! Let the aromas of homemade meals waft through the home and the sound of sizzling veggies and bubbling sauces on the stove promote positive associations with meal time- they’ll even look forward to it!

June 28, 2021/by Maddie
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10 Healthy Superfoods For Older People

Superfoods are foods that pack a nutritional punch, which means they are loaded with essential vitamins, minerals, antioxidants and soluble fiber to promote a healthy well-being. These nutrients are beneficial for our heart, eyesight, brain function and bone health, which becomes more fragile as we age. It is crucial that we pay attention to what we nourish our bodies with so that we can live a high quality of life both physically and mentally. Consider adding these foods into your daily diet- because as they say, you are what you eat!

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Wild-caught cold-water fish

Consuming wild-caught cold-water fish is an excellent addition to a senior’s diet. Fish such as salmon, tuna, mackerel and sardines are high in omega-3 essential fatty acid (DHA), and there has been strong evidence to prove that low DHA levels have been linked to memory loss and symptoms of dementia. We prefer wild-caught fish over farm raised as it contains less pollutants.

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Eggs

Eggs can be prepared in a wide variety of ways and pack a punch when it comes to nutrients! Eggs provide high-quality protein, while also containing essential vitamins and minerals. 60% of the protein comes from the egg white, but the yolk contains impressive amounts of selenium, vitamin D, folate and Vitamin A. These nutrients assist the body in the absorption of calcium- which is essential to seniors as they promote strong bones, healthy muscle function and a strong immune system.

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Dark Leafy Greens

You guessed it! Leafy greens such as spinach, kale, and swiss chard have been known as a superfood for years as these are high in vitamins A, E, C and K. In addition, they also contain carotenoids-antioxidants that protect cells in block early stages of cancer. Recent studies have shown that eating 2-3 servings of dark leafy greens per week may lower the risk of stomach, breast and skin cancer- and even heart disease. They can easily be blended into a smoothie, added to your favorite pasta dish or any senior meal.

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Green Tea

Green tea has been used in Chinese medicine for hundreds of years to aid in healing wounds, aid digestion, improving heart-health and even regulating body temperature. Green tea is high in antioxidants and minerals, which prevent against disease and cognitive impairment. In addition- it is antiviral, antifungal, and antibacterial, which promotes a strong immune system! Green tea can be enjoyed hot with a drizzle of honey for a touch of sweetness, or iced with a slice of lemon and fresh mint leaves…refreshing!

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Liver

Many of us spent our childhoods dreading the evening that we were served liver and onions for dinner…but there was a good reason for it- liver has been shown to be one of the most nutrient dense foods on the planet. Per 3.5 oz serving, liver has 300+% of your daily value of B Vitamins, Copper and Vitamin A. No wonder it’s called nature’s multi-vitamin! A great trick to incorporate liver into your diet is by mixing it into beef meatballs…you’ll barely taste it!

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Walnuts

Considerable evidence suggests that eating one ounce per day of walnuts can reduce the risk of heart disease- you can thank their high content of healthy fats! Because walnuts are rich in Vitamin E, which plays a large roll in cognitive function in the brain, it can also help reduce your risk for Alzheimer’s disease. Walnuts can easily be added incorporated into the diet by sprinkling on a yogurt parfait, baked into muffins or even made into pesto with fresh basil.

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Carrots

Carrots contain an impressive amount of nutrients- particularly four essential antioxidants: Vitamin C, Zinc, Vitamin E and beta-carotene. These antioxidants have been shown to lower your risk of poor eyesight as you age. As an added bonus- carrots are a great source of fiber which uniquely binds with endotoxins (AKA, the “bad bugs” in your digestive tract) to promote a healthy digestive system and gut motility.

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Pomegranate

Pomegranates are notorious for their vibrant red seeds, which is due to their high content of polyphenols- a blend of powerful antioxidants. These antioxidants prevent against cell damage and inflammation, which can be responsible for conditions such as arthritis, diabetes or autoimmune disorders. While many enjoy simply eating the seeds directly from the fruit- for a less tedious option, you can purchase high-quality, pure pomegranate juice from your local grocery store.

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Kiwi

Kiwi is no ordinary fruit, both in terms of its appearance and it’s nutritional content. Kiwi fruit is one of the highest in vitamin C (almost twice the amount of citrus fruit!), which is a powerful agent against disease and inflammation. Kiwi, uniquely, contains abundant antioxidants and even serotonin, which is a hormone that stabilizes our mood and feelings of well-being.

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Dark Chocolate

You read that right…dark chocolate! This sweet treat has been shown to have positive effects on heart health as well as the immune system. The high content of antioxidants can help lower your blood pressure, which reduces the risk for stroke and heart attack. When consuming dark chocolate, try to choose a brand that is at least 70% cacao for maximum benefit.

June 22, 2021/by Maddie
https://chefsforseniors.com/wp-content/uploads/2021/06/superfoods.jpg 895 1200 Maddie /wp-content/uploads/2023/01/logo-r-chefs-for-seniors-clients-personal-chef-near-me-250-1.png Maddie2021-06-22 20:57:572023-01-19 07:30:0410 Healthy Superfoods For Older People
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10 Foods To Avoid With Diabetes

Diabetes is a common chronic disease that affects more than 100 million Americans (~30% of the total population).  The disease involves problems with the hormone insulin.  Normally, your pancreas produces insulin to help store fat and sugar in the foods you eat, and a diabetic person’s pancreas doesn’t produce enough of the hormone.

Prevention and ongoing treatment of diabetes involves maintaining a healthy diet, exercising regularly, and avoiding tobacco products.  In some cases, especially for people with type 1 diabetes, treatment plans involve regular insulin injections.  Needless to say, having diabetes can be a significant health issue that can negatively impacts the lives of those affected on a daily basis.

Your diet plays an important (if not THE most important role) in the development and management of diabetes.  Eating the wrong foods can raise your blood sugar and promote inflammation.  Whether you’re managing your diabetes or want to avoid developing the disease, here are 10 foods you’ll want to avoid.

1. Sugar-sweetened drinks

Sugary beverages are probably the worst thing diabetics could buy at the store.   They are extremely high in simple carbs (sugar), with your average 12 oz soda containing 38 grams of sugar.  Plus, these beverages are usually loaded with fructose, which can lead to insulin resistance.

Instead of sugary drinks like soda, try unsweetened tea or sparkling water.

2. Trans fats

Trans fats are created by adding hydrogen to fatty acids, making the product more shelf-stable.   Although they don’t increase blood sugar levels directly like sugar, they’ve been shown to reduce “good” cholesterol and increase inflammation.  This can lead to belly fat and weight gain.

Common foods that sometimes contain trans fats include peanut butter, frozen dinners, coffee creamer, margarine, and grocery store baked goods.

3. Simple carbs (pasta, white bread, white rice)

Pasta, white bread, and white rice are processed foods that are high in simple carbs, which can raise your blood pressure.   These foods usually contain very little fiber, which slows the absorption of sugar in the bloodstream.

Instead of simple carbs, opt for whole grains like whole wheat pasta, whole wheat bread, and brown rice.

4. Yogurt with added sugar

Plain yogurt is full of calcium, protein, and probiotics, all of which are essential nutrients for diabetics.  The problem is, when you buy flavored yogurt with added fruit it’s typically loaded with sugar.

You’ll also want to avoid non-fat yogurt, which is high in sugar.  Contrary to popular belief, high-fat whole milk yogurt is actually much better for you.  Remember, not all fats are bad…

5. Store-bought breakfast cereals

While cereal isn’t as bad for you as it was 50 years ago, most are still packed with sugar.  They are also low in protein, a key macronutrient that will stabilize your blood pressure throughout the day.

Instead, choose a high-protein, low-carb breakfast like eggs and whole-wheat toast or plain yogurt with homemade granola.

6. Honey and maple syrup

While cane sugar is arguably the worst perpetrator of blood sugar spikes, alternative sweeteners like honey and maple syrup aren’t much better for diabetics.

Honey and maple syrup aren’t as processed as regular sugar, but they contain just as many simple carbs – sometimes even more.

For diabetics it’s best to avoid any added sweeteners, these two included.

7. Dried fruit

Fruit is certainly good for you, but when it’s dried the loss in water content results in high sugar concentration.  For example, one cup of raisins contains 115 grams of carbs – compared to 27 gram for grapes.

Diabetics, like everyone, still need fruit in their diet.  Try to stick with lower sugar fresh fruits like apples and berries.

8. Fruit juice

Although fruit juice is certainly healthier than soda, unfortunately the effects on your blood sugar aren’t much different.   This is true even for juices without any added sugar.

9. Deep fried foods

Deep fried foods have been shown to produce high amounts of aldehydes, a toxic compound that can lead to inflammation.  Plus, the unhealthy oil these foods are fried in can lead to weight gain.

10. Pie, cookies, & cake

No explanation needed here…not surprisingly, any of these popular desserts can throw your blood pressure out of whack.  You’ll want to be especially sure to avoid store-bought desserts, which often have added trans fats.

If you have a sweet tooth, opt for fresh fruit or dark chocolate instead.

April 26, 2021/by Maddie
https://chefsforseniors.com/wp-content/uploads/2021/04/EatingMoreUltraprocessedE28098JunkE28099FoodLinkedtoHigherCVDRisk.jpeg 329 646 Maddie /wp-content/uploads/2023/01/logo-r-chefs-for-seniors-clients-personal-chef-near-me-250-1.png Maddie2021-04-26 15:08:142023-01-19 07:30:0510 Foods To Avoid With Diabetes
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