RetirementHomes.com - food

Healthy Eating for Older People Doesn't Have to Be Impossible

aadmin — Mon, 12 Oct 2015 19:16:08 +0000

The famous line attributed to 19^th century British Prime Minister Benjamin Disraeli says it best: there are three kinds of lies: lies, damned lies, and statistics. And sometimes statistics can beguile and mask a reality that is very different.

Case in point: life expectancies. In the United States, it has reached a record 79 years, on average. And in Canada, even higher: 82 years for the average Canadian. On the face of it, North Americans are living longer – and presumably healthier – than they ever have before. And if people are living longer, then they must be eating right, and exercising enough. Right?

Not necessarily.

According to Felice Kosakavich, Chief Clinical Dietitian at Workmen's Circle MultiCare Center, a healthcare facility in New York City, older people in North America may be living longer, but they’re not necessarily as healthy as we might think.

Kosakavich told RetirementHomes.com that the biggest mistake made by older Americans and Canadians is a combination of eating too much unhealthy food, and too little healthy food. But it’s not as easy as simply buying more lettuce at the grocery store; it can be harder to eat healthy than it may seem.

“Sometimes convenience and finances take over leaving older people unable to have easy access to fresher foods because of cost and possible shopping constraints,” Kosakavich said. “Processed high sodium/fat foods often have a more shelf stable life.”

In other words, an older person who may be on a fixed income, or perhaps suffers from limited mobility, may find it difficult to regularly purchase healthy produce at the grocery store, and may instead opt to buy unhealthier, cheaper foods less often, because they can be stored for longer periods of time without going rotten.

So when faced with a tough challenge – economic factors, mobility issues, and more – how can older people, many of whom were not raised in an atmosphere of healthy eating, learn how to take care of themselves in their advanced years?

As for seniors living in retirement communities, the level of nutrition can sometimes vary with the type of care they are receiving. For example, someone suffering from cognitive impairment such as Alzheimer’s Disease may be at a disadvantage because they cannot remember which types of foods they enjoyed in the past, or, as their disease advances, they may lose the ability to swallow altogether, further limiting their ability to eat healthy food options.

Still, for the majority of older people who, while experiencing some level of physical & cognitive slowdown which is common with advanced age, healthy eating doesn’t need to be impossible or difficult.

Kosakavich recommends a varied diet which includes a combination of fiber, iron and calcium-rich foods. Fiber rich foods to help constipation, iron rich foods (such as lean meat, eggs, and vegetables) to maintain energy levels, calcium-rich foods are important to stem osteoporosis, and salt should be limited, as it increases the risk of heart disease, which is the leading cause of death in both the United States and Canada.

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Cooking for Health

Health and Wellness

How The Elderly Can Beat The Heat This Summer

aadmin — Tue, 21 Jul 2015 19:40:20 +0000

The dog days of summer are here, and while the sunshine and warm temperatures are nice, they can be dangerous, too. Warm weather is especially dangerous for senior citizens, so staying safe and understanding how heat effects the senior body is important. We've collected 10 tips that will help you and the senior you care for beat the heat this summer.

Drink Plenty of Water. Hydration is important year-round, but it is more serious during the summer months. Seniors should drink between six and eight glasses of water a day, adding two more for extremely hot days.

Avoid Direct Sunlight. It can be difficult to regulate your body temperature as you age. Seniors should avoid direct sunlight during the hottest part of the day to minimize the risk. Outdoor activity should be greatly limited between 10am and 2pm, according to experts.

Use Air Conditioning. When the temperature outside soars above 85 degrees Fahrenheit (or about 30 Celsius), utilize air conditioning as often as possible, and avoid strenuous activity, especially outside. This goes for in the car, too. Make sure the temperature inside the vehicle is lower than the temperature outside on especially warm days.

Dress Appropriately. Dressing in light clothing can help minimize the risk of overheating. Avoid dark colors, as well, as darker colors can trap more heat, making seniors warmer than they should be.

Check with your Doctor. Check in with a doctor during the summer months if you or a senior you are caring for begins feeling overheated or more tired than usual. Medications may need to be altered to ensure safety during the summer, as some medicines can promote overheating.

Slather on Sunscreen. If you plan to be outdoors, use sunscreen liberally. Not only will it prevent you from burning in the sun, but it will also keep your body temperature down. Sunscreen should be applied on hazy and cloudy days, too, especially if you plan to spend a significant amount of time outdoors.

Ask a Friend to Check In. Seniors who are living alone are at greater risk of heat exhaustion than those who live with others. Because it can be difficult to tell how warm it is for seniors, someone should be checking in regularly to ensure their safety. If you or a senior you are caring for is living alone, plan for someone to check in regularly.

Cool Treats. Ice cream is a summer staple, but it isn't just sugary goodness. The cool treat can help lower the body temperature, and can be utilized (in moderation) by seniors who are looking to beat the heat. Popsicle are also a good option, especially for those who are on a modified or restrictive diet.

Get Educated. Educating yourself on the signs and symptoms of heat exhaustion can be lifesaving, whether you are a senior yourself or caring for a senior. Anyone experiencing symptoms of heat exhaustion should be moved to a cool place. Hydrants should also be offered while waiting for medical professionals to arrive.

Enjoy Activities in Climate Control. If the home doesn't have air conditioning, consider utilizing services and centers designed for cooling down individuals during warm weather. Senior centers often offer activities and lunch in a climate-controlled environment. Not only can a senior cool down, but they can socialize, too.

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Family and Personal Care

Home Safety

Make your own spaghetti sauce

aadmin — Tue, 30 Jul 2013 04:58:52 +0000

f you want to save a little money on pre-packaged spaghetti/pasta sauces, here is a good one to try. An extra benefit is that it won't have the preservatives or chemicals that a jarred spaghetti sauce would have. This is a recipe I created/modified from a lasagna recipe, which I also recommend.

This is meatless, but you can cook 1/2 lb to 1 lb of ground beef or ground turkey for a meat version, then add the following:

1 12-ounce can tomato paste
1-2 cloves garlic chopped (or 1/2 to 1 tsp garlic powder to save time)
2 cups water
1-1/2 tsp salt
1/2 tsp oregano
1/4 tsp pepper
1/2 tsp sugar* (optional)

Mix all together, heat. Just like you would do with something jarred like Ragu or Prego, brown ground beef, drain, and mix with this sauce.

If your family is used to the premade-jarred sauces, they usually have sugar in them. That's why we must love them so much, eh? So you can put in a bit of sugar if you want, increase it or decrease it, based on what your family likes.

The consistency of this can be adjusted by the amount of water. If you find the sauce a little too thick for your liking, add water, or you can put a lid on the pot for 10-15 minutes. The condensation will make the sauce a little thinner. If you find the sauce too thin, then turn up the heat and leave top off to let the moisture evaporate from the sauce.

This costs about .80 cents or so to make. A jar of spaghetti sauce in the store will cost $1.50 on sale to over $3. It really is a no-brainer and takes very little time to make.

If you have them on hand, you can add chopped up green peppers or even carrots diced up very small. Just make sure you cook those al

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What are the most dangerous foods for seniors?

aadmin — Mon, 29 Jul 2013 04:58:51 +0000

Healthy eating is at the core of a well-balanced lifestyle, and the importance of eating well doesn’t become less important with advanced age; rather, it can become more central to one’s health.

And while healthy eating is an admirable goal, it is not always easy, especially when budget and food preparation abilities are taken into account.

But eating nutritious food is only half the battle; the other half is avoiding unhealthy food, and knowing the difference can be tricky.
Cindy Cordon, dietary team leader at the Los Angeles Jewish Home’s Grancell Village campus, told RetirementHomes.com there are a few major guidelines seniors can abide by which will help keep unhealthy foods away.

“Avoid processed foods, as well as packaged items,” Cordon said. “These foods typically are high in sodium, which improves shelf life, but they’re usually full of salt, MSG, and nitrates.”

According to Cordon, some of the most common prepared foods found in cafeterias include ravioli and canned spaghetti, but these foods, which are pre-heated, have already lost many of their enzymes and fiber.

Steve Barlam, chief professional officer of LivHOME, a home care agency with branches across the United States, told RetirementHomes.com his experience has showed him there is one common food, popular among seniors, which can be problematic for this age group: bagels and smoked salmon.

According to Barlam, smoked salmon contains two major health risks, particularly for seniors: salt/sodium, and germs.

“Salt can deplete valuable calcium, key to preventing osteoporosis, and aggravate health issues common among seniors such as hypertension, heart disease, kidney disorders, dehydration and swelling,” Barlam said.

He said smoked salmon, as a raw food, is more likely to house germs, and while many adults won’t be harmed by small presence of germs, seniors, with a more precarious immune system, should avoid raw and smoked foods as a result.

Gailla Deiters, a certified colon therapist based in Hawaii, added that cheese and red meats should not be regular components of seniors’ diets.

“We all love cheese. Yet cheese is a slow processor in the colon and can cause constipation,” Deiters said. “This is also true of red meat such as beef, pork and lamb,” she said.

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Recipe: Easy Cinnamon Twists

aadmin — Tue, 25 Jun 2013 12:08:56 +0000

This is one of our family's new dessert favorites. Perfect for the upcoming Canada Day and Independence Day long weekends.

All you need is a 12 ounce package of ready-made biscuits (we used Grands Jr), granulated sugar, butter, cinnamon, powdered sugar and water!

Ready? Here we go.

Preheat oven to 400 F.

Prepare cookie sheets or baking pan with non stick cooking spray. We use baking stones that are non-stick.

Place the biscuits a few inches apart and flatten them with the palm of your hand until each one is about 4 inches in diameter.

Place a pat of softened butter on each round and spread with a spoon.

Mix 1/3 cup granulated sugar and 1 teaspoon cinnamon together then sprinkle evenly over all the biscuit rounds.

Cut each biscuit in half. Put the buttered and cinnamon sides together (so it's like a sandwich). Then twist a couple times and tuck the ends under.

Sprinkle any extra cinnamon sugar on top.

Bake for 10-12 minutes.

While that's baking, mix 1/2 cup powdered sugar with a small amount of water and/or milk in a small bowl.

After the cinnamon twists have cooled a bit, spoon drizzle the sugar topping over them. Serve warm.

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Entertainment and Hobbies

Hobbies

Recipe: Burgers for the BBQ

aadmin — Thu, 23 May 2013 18:02:11 +0000

This is a recipe I found and modified. I like my barbeque burger to be a little special, but I do NOT like them to taste like grilled meatloaf. I like it to be a BURGER.

Also, if I am going to grill, I feel like I might as well make a good quantity for the trouble. So I adjusted this to make 8 burgers & if there are extras, package them and freeze them for later delicious reheating.

This recipe got rave reviews.

2 lbs ground beef (I used 80% lean)
1 egg, beaten
1/4 cup Italian bread crumbs
1 TBSP dried onion flakes
1/2 tsp McCormick Grill Mates Montreal Steak seasoning
1 TBSP ketchup
1 TBSP Worcestershire sauce
1 tsp dry onion soup mix

Mix all well, make patties & grill/cook until internal temperature reaches 160 F.

If you don't have the Montreal Steak seasoning, you can replace that with 1/2 seasoning salt & a dash of black pepper, but I think the steak seasoning is worth it. If you are out of Italian bread crumbs, you can replace that with quick cooking oats.

If you try this recipe, let me know what you think of it and any modifications you make.

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Recipe: No Bake Oatmeal Peanut Butter Cookies

aadmin — Thu, 25 Apr 2013 13:10:11 +0000

I am a big fan of any recipe that doesn't require turning on the oven, especially when the temperature here in Georgia is in the high 90s this week. Whew!

I've made this cookie recipe twice so far this summer.

You'll need:

2 cups sugar
1/2 cup unsweetened cocoa powder
1 stick butter (the real stuff)
1/2 cup milk

3 cups quick cooking oatmeal* (uncooked)
1/2 cup peanut butter

Wax paper or non-stick cookie sheets.

Pre-measure the oatmeal and peanut butter and set aside.

Combine the 1st 4 ingredients in a saucepan. Stir almost constantly, until boiling. Keep stirring 1 more full minute while boiling then remove from heat. Mix in the oatmeal & the peanut butter until all is well-blended. I mix it together in the same saucepan, to make clean up easier.

Drop by teaspoons onto wax paper sheets. Shape them a bit with the spoon if needed.

If while you are setting them out the mixture gets a bit dry, add up to 1 teaspoon of milk & mix well. Let them sit and harden for 30 minutes.

*If you don't have any of the "Quick Cooking" type oatmeal, you CAN use the regular oatmeal, but keep in mind that the cookies will be chewier in consistency. The consistency can be improved if you put the oatmeal in a food processor and blend it for a bit to make the pieces smaller.

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The best foods to eat in 2013

aadmin — Fri, 22 Mar 2013 17:28:25 +0000

Aiming to “eat better” this year? Here are some top expert tips to help you meet your goals this year:

Be specific. Aiming to eat a healthier diet is a step in the right direction, but how do you plan to do it? One of the reasons SMART goals (specific, measurable, attainable, realistic and timely) work is because you know when you cross the line. For example, “I will cut down on desserts” isn’t a concrete goal — how much is too much? Instead, “I will only eat dessert twice a week” gives you a specific limit.

Start small. Unless a medical concern is prompting a diet overhaul, experts warn not to take on too much at once. Juggling numerous goals and denying yourself too many of your favourite foods can lead to decision fatigue. Try changing one or two things as a start, and let those new behaviours — such as cutting back on salt — become habits. Next, build on your success by making another change.

Go slow. If you’re cutting down on added sugar and salt, experts recommend doing so gradually to give your taste buds time to adjust. Likewise, mixing whole grains with refined grains may help you adapt to new flavours.

Keep it simple. Ever notice how foods that are closest to their natural form win out on experts’ lists? Not only will you avoid added sugars, sodium and fat of prepared foods, you’ll also get more fibre – which helps us feel satisfied and contributes to good digestive health.

Think whole grains instead of refined, whole fruit instead of juice and meat you prepare at home rather than processed options.

When you are shopping for prepared or processed foods, experts also recommend looking at the ingredient lists. If you can’t pronounce an ingredient and you don’t know what it’s for, experts warn to limit your consumption.

Try smaller portions. We’re eating good foods — but sometimes we eat too much of them. Experts recommend reviewing how many servings of certain food groups we need each day, and then get to know serving sizes. For example, you may be eating two servings of meat at dinner without knowing it, and some calorie-dense grain products like bagels are equivalent to 3-4 servings of grains.

Use smaller dishes. Smaller portions will look bigger if they’re in smaller dishes, prompting some experts to suggest we downsize our dinnerware and aim for tall, skinny glasses instead of short and stout.

Did you know that colour makes a difference too? The greater the contrast between food and the dish, the less food we’ll put on it. Try a dark dish for yoghurt, for example, or a white plate for a colourful pasta meal.

Put vegetables centre stage. If counting food group servings isn’t your thing, think of the portioned plate of the USDA’s ChooseMyPlate.gov. By volume, experts say that 50 per cent of our meals should be fruits and vegetables — leaning towards more vegetables, of course. That leaves 30 per cent for grains and 20 for meat. Low-fat dairy products should also be a part of our daily intake.

Enjoy a variety of colours. You’ve heard it said before: overall habits make the difference, not loading up on super foods that could leave gaps in your nutritional needs. An easy rule of thumb is to enjoy colour.

The substances that give foods their rich hues often contain the phytonutrients our bodies need.

Switch up your protein. We know to stick to lean sources of protein as much as possible, but we need variety too. Nutrition experts recommend we enjoy more plant-based proteins like nuts, seeds, beans, lentils and tofu in place of meat at least three times a week. Two of our meat servings should be fish — and at least one of these servings should be an oily fish such as salmon.

Limit sweetened beverages. Beverages can pile on the fat and calories, but offer little nutrition. You don’t have to give up your favourite drinks, but do be mindful of how they fit into your diet. Try drinking more water to satisfy your thirst and stay hydrated — especially when you’re distracted and more likely to mindlessly sip. Unsweetened teas and naturally flavoured waters can satisfy a craving for flavour.

Don’t skip meals — especially breakfast. Skipping meals and snacks seems like a good way to cut calories, but people often end up eating even more at their next meal. How you space your meals and snacks is up to you, but experts warn to divvy up your calorie limit accordingly.

Allow yourself treats. Remember how we said to go slow? We’re more likely to stick to our goals if we don’t outright ban certain foods. (Nothing is ever so attractive as when it’s forbidden!) Instead, we can enjoy them less often and eat a smaller serving.

A word of caution: Just as we shouldn’t waste our money on things that don’t bring us value, we shouldn’t waste calories on mediocre treats. We’re loath to waste food, but make those calories count.

A final word of advice: accept there is no such thing as a perfect diet. You can have treats. You can indulge occasionally. There are going to be ups and downs, and you can get yourself back on track after a setback.

Remember, it’s your overall diet that matters — and even small changes can make a big difference.

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National Nutrition Month Promotes Healthy Habits

aadmin — Mon, 18 Mar 2013 18:41:08 +0000

March is National Nutrition Month in the USA and is sponsored by the Academy of Nutrition and Dietetics.

The Los Altos Town Crier in California recognizes that the Academy has set aside this month to educate and inform the public about eating right and getting fit through physical exercise habits. There is recognition of personal food preferences and diverse cultural and ethnic traditions.

Gene Lennon, owner of Right at Home Santa Clara County, told the Town Crier that elderly people often depend on microwavable convenience food that contains extra fats, sugar and salt. The result can be poor health conditions.

"Eating right doesn't need to be complicated or expensive. Sometimes only a few adjustments are needed," Lennon told the Town Crier.

The Academy of Nutrition and Dietetics advocates changes in dietary nutrients as people age. Here are the five recommendations:

1. Increase the level of calcium and Vitamin D. These nutrients assist in the maintenance of strong bone health. Seniors should eat three daily servings of vitamin D-fortified low-fat or fat-free milk or yogurt. Dark-green leafy vegetables, canned fish, fortified cereals and fruit juices are also high in calcium.

2. Vitamin B12 is often lacking in 50+ people. Valuable sources of vitamin B12 are lean meat, fortified cereals and fish and seafood.

3. To decrease high blood pressure, seniors should increase potassium in their diets and lessen sodium or salt intake. Fruits, vegetables, milk and yogurt are high in potassium.

4. An organic method to stay regular, prevent Type 2 diabetes, control weight and lower the risk for heart disease is found in high-fiber foods like whole-grain breads and cereals, beans, peas, fruits and vegetables.

5. Use polyunsaturated or monounsaturated fats versus saturated and trans fats. The former are considered to be healthful fats, found in olive oil and peanut oil, for example. The latter are present in many commercially processed and baked foods.

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Recipe: Denver Bean Soup

aadmin — Wed, 23 Jan 2013 18:38:21 +0000

Across much of the United States and Canada, January 2013 has proven itself to be a frigid month, so here is a recipe that should keep you warm this winter.

1 lb ham
2 cloves garlic, crushed (note that crushed is different than chopped - for this recipe, you crush it for the right amount of garlic taste).
1 small onion, chopped
1 can chicken broth
8 oz. can tomato sauce
2 red potatoes, cut into cubes
1 can great northern beans (undrained)
1 can red chili beans (undrained)
1 can mixed vegetables (drained)
2 cups shredded cabbage (optional)

In a large soup pot, saute garlic, onion and the ham. I used fully cooked ham, so this was a quick process. I saute'd until the onions look kind of translucent. If you use uncooked ham, then be sure to cook it thoroughly then add in the garlic and onion at the end of the saute process. Add remaining ingredients, except for the cabbage. Bring it to a boil, then reduce the heat and simmer for 1/2 hour. Add the cabbage, and sprinkle some salt and pepper to taste. Cook 20 more minutes.

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