Healthy Eating as We Age

Eating healthy is important at any age, but even more so as older adults, after the age of 50.  It’s imperative as we age to make better choices for our health in general. Healthier food choices affect our blood pressure, heart, bones, mood and all around well-being.

The National Institute on Aging suggests the following tips to get you started:

• Eat many different colors and types of vegetables and fruits.
• Make sure at least half of your grains are whole grains.
• East only small amounts of solid fats and foods with added sugars.  Limit saturated fat (found mostly in foods that come from animals) and Trans fats (found in foods like store-bought baked goods and some margarines).
• Eat ”good” (poly-and mono-saturated) fats, like those found in seeds, nuts, avocados, and fatty fish like salmon.  Any fats added in cooking should come from olive, canola, corn, or vegetable oil.
• Eat seafood twice a week.  Small fish, like sardines or trout, or farm-raised fish contain less mercury than large fish, like tuna.   Mercury can be harmful.

Eating foods from each food group will help you get the nutrients you need.  The 2015-2020 Dietary Guidelines for Americans from the U.S. Department of Agriculture (USDA) and Department of Health and Human Services (HHS) explains healthy eating patterns.

The Dietary Guidelines suggest that people 50 or older choose foods every day from the following:

• Fruits:    1(1/2) to 2(1/2) Cups
• Vegetables:  2-3(1/2) Cups
• Grains:    5-10 Ounces
• Protein Foods: 5-7 Ounces
• Dairy Food: 3 Cups of fat-free or low-fat milk
• Oils:  5-8 teaspoons
• Solid fats and added sugars and salt:  Small amounts

Here are a few examples of healthy, nutritious recipes for seniors from Aplaceformom.com.

Breakfast:    Banana Split Oatmeal (Single Serving)

• 1/3 Cup Oatmeal
• 1/8 Tsp. salt
• ¾ Cup water (very hot)
• ½ banana (sliced)
• ½ Cup frozen yogurt, non-fat

Preparation:      In Microwave safe bowl mix together oatmeal and sale. Stir in water.

Microwave on high power for 1 minute. Stir. Microwave on high power for another minute. Stir again.

Top with banana slices and frozen yogurt.

Lunch:        Spring Vegetable Soup (Serves 4)

• 1 Tbsp. extra-virgin olive oil
• ¼ red cabbage (medium head, about 2 cups, finely shredded).
• 2 ripe tomatoes (medium, seeded and chopped)
• 1 Cup canned artichoke hearts (drained and chopped)
• 1 Cup green peas (frozen or fresh)
• 2-1/2 Cups vegetable juice (low-sodium tomato)
• 1 Cup water
• 2 Tsp. dried basil
• Salt and freshly ground black pepper, to taste

Preparation:    In large soup pot, heat oil over medium heat. Saute cabbage, tomatoes,

        Artichoke hearts and peas for 10 minutes.

        Add tomato juice and water.  Bring to boil.  Reduce heat, add basil and simmer

        For 10 minutes, or until all vegetables are tender and soup is piping hot.

            Serve in individual serving bowls.  Season to taste with salt and pepper.

Dinner:        “So Easy” Crock Pot Recipe

• 1.5 lb. bag frozen skinless, boneless chicken tenders (no breading)
• 1-16oz. can of organic, low-sodium chicken broth
• 10-15 baby red potatoes
• 2 carrots cut into 1-inch pieces
• 3 stalks of celery cut into 1-inch pieces
• 1 small onion, sliced
• 1 packet of McCormick’s Gourmet Seasoning (Chicken and Potatoes or any other flavor you fancy).

Preparation:    Spray Crock Pot with olive oil spray

Add cut vegetables, potatoes, broth, frozen chicken tenders, packet of seasoning.  Mix all together.

Cook on low for 6-8 hours.  Use leftovers for lunch the following day or make into a stew.

Eating healthy is one of many lifestyle changes we make as we get into our senior years.  It doesn’t have to be the same meal or foods every day, there are many options and creative recipes out there that meet your restricted diet needs you just have to look.  Meeting with your doctor or a certified dietitian, can assist you in customizing meal plans, or suggesting certain foods to avoid due to special diets, allergies or interaction with medications.  As always, it’s very important to check with your doctor first.

Neuropathy Nerve Pain Causes & Helpful Food Supplements

Today I would like to talk a little bit about Neuropathy, and the foods and supplements that may help in curbing the pain caused by this ailment.

Neuropathy, Means nerve disease or damage to the nerves.  It can result in pain, tingling, burning or loss of feeling in hands and feet.

According to WEBMD:
Diabetes is one disease that can cause neuropathy.  There are three kinds of diabetic neuropathy. (Peripheral Neuropathy:  These are the nerves that sense pain, touch, hot and cold. They affect movement and muscle strength and the feet and lower legs are most often affected. The damage it causes gets worse slowly and over months and years.  Autonomic Neuropathy: These nerves control things like your heartbeat, blood pressure, sweating, digestion, urination and sexual function.  Focal Neuropathy: Most often affects one nerve, usually in the wrist, thigh, or foot, it can also affect the nerves of your back and chest and those that control your eye muscle. This type of damage usually happens suddenly.

Diabetes is not the only culprit, injuries, medications, and poisoning from metals, chemicals or medications can also be the cause.

In 2014, I was diagnosed with Stage II Breast cancer.  While going through chemo, I was plagued with the pain of nerve damage.  At a loss of not knowing what to do or how to differentiate one pain from another brought about by the infusions, my wonderful oncologist diagnosed me with Neuropathy.  After meeting with my oncologist, I also met with a nutritionist and they provided me a list of supplements and foods that might just help relieve this particular side effect.   Here are a few remedies and nutritional supplements that I tried and seemed to really help me heal.

ALA (Alpha-lipoic acid):  Is an antioxidant that is made by the body and helps to turn glucose (sugar) into energy. Research suggests taking 600mg a day is a safe dose.  Improvements are usually seen within 3-5 weeks.  ALA should only be used for up to four weeks.

Foods Rich in ALA:

• Meat (organ meats) - No thank you, I took a pass!
• Vegetables (broccoli, spinach, brussel sprouts, peas, tomatoes)
• Yeast (Brewer's yeast)

GLUTAMINE:  Is an amino acid that has long been used in the treatment of medication side effects.  Research suggests 30g a day will reduce neuropathy pain.

This supplement has helped me tremendously.

Foods Rich in Glutamine:

• Meat (fish,pork, chicken, turkey)
• Beans
• Dairy (milk, yogurt, ricotta cheese, cottage cheese)
• Vegetables (spinach, cabbage, parsley)

VITAMIN B6: Is a vitamin that the body uses for metabolism. B6 is commonly found in meats, whole grains and vegetables.  Research suggests taking 50-100mg per day may help decrease tingling and numbness in your hands and feet.

Foods Rich in Vitamin B6:

• Fish (cod, salmon, halibut, trout and tuna)
• Vegetables (bell peppers, spinach, potatoes, peas, asparagus)
• Nuts and Seeds (peanuts, sunflower seeds, cashews, hazelnuts)
• Whole Grain Breads and Cereals
• Beans (chickpeas, lentils, soybeans, kidney beans)

My all-time favorite Vitamin B6 breakfast recipe:

BANANA SPLIT OATMEAL: (This recipe has oatmeal, nuts and bananas which are a great source of Vitamin B6)

• 1/2 cup dry old fashioned quick 1-min. oats
• 1/4 cup frozen strawberries, microwaved
• 1/4 cup bananas, sliced
• 1 tbsp. semi-sweet chocolate chips
• 2 tbsp. peanuts

Directions: Cook oats with enough water to achieve desired consistency.  Mix with microwaved frozen strawberries, sliced banana, chocolate chips and top with peanuts.

As always, check with your doctor first before trying any of these supplements.  What may work for me, may not work for you.  Every situation and treatment is different.

Peace & Love,

April Williams