To be a free resource for Baby Boomers and Senior Citizens regarding Medicare, Medicaid, Medigap policies, Discounts for Senior Citizens and other essential information for independent living.
A question that has often been asked of me is: “Will you tell me what the difference is between Whole food and Synthetic supplements? Vitamins can be so expensive so I buy my vitamins at one of the wholesale warehouses in town, or at the local drugstore. Does this really make a difference?”
There are multiple reasons and the first, and probably foremost, problem is that synthetic vitamins create nutritional deficiencies. The body really likes to receive FOOD in its natural form therefore, when taking synthetic vitamins; the body has to work hard to process them. This can be harmful to your body.
The best way to give your body the balanced nutrition it needs is by eating a variety of nutrient-packed foods every day. Just be sure to stay within your daily calorie needs.A healthy eating plan is one that:
·Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
·Includes lean meats, poultry, fish, beans, eggs, and nuts.
·Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
It's important to make smart food choices and watch portion sizes wherever you are—at the grocery store, at work, in your favorite restaurant, or running errands. Try these tips:
·At the store, plan ahead by buying a variety of nutrient-rich foods for meals and snacks throughout the week.
·When grabbing lunch, have a sandwich on whole- grain bread and choose low-fat/fat-free milk, water, or other drinks without added sugars.
·In a restaurant, opt for steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
·On a long commute or shopping trip, pack some fresh fruit, cut-up vegetables, string cheese sticks, or a handful of unsalted nuts—to help you avoid impulsive, less healthful snack choices.
·Focus on fruits. Eat a variety of fruits—whether fresh, frozen, canned, or dried—rather than fruit juice for most of your fruit choices. For a 2,000-calorie diet, you will need 2 cups of fruit each day (for example, 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches). …read full article
Today's dietary supplements are not only vitamins and minerals. They also include other less-familiar substances, such as herbals, botanicals, amino acids, enzymes, and animal extracts. Some dietary supplements are well understood and established, but others need further study. Whatever your choice, supplements should not replace the variety of foods important to a healthful diet…read full article
Even if you eat a wide variety of foods, how can you be sure that you are getting all the vitamins, minerals, and other nutrients you need as you get older? If you are over 50, your nutritional needs may change. Informed food choices are the first place to start, making sure you get a variety of foods while watching your calorie intake…read full article
All grains (like wheat, rice, corn and oats) help form the foundation of a nutritious diet, but whole grains have distinct health advantages over refined products. Whole grains provide fiber.
·Insoluble fiber, found in wheat, corn, and rice, helps move waste through the intestines, keeping us regular, and helps head off more serious conditions such as diverticulosis.
·Soluble fiber, found in oats and barley, helps to lower cholesterol and control blood sugar
Exercise helps keep you young, healthy, active and most of all-independent!
Muscle mass and muscle strength tend to decline with aging, making older people vulnerable to falls and immobility. Falls are a major cause of fear, injury, disability, dependence, and even death among older adults.
Regular exercise tones, firms, and strengthens muscles, helping to improve confidence, reduce the risk of falling, and minimize the risk of injury should a fall occur.
A person spending energy on physical activity can afford to eat more food and with it, more nutrients. People who are committed to an ongoing fitness program can maintain their body weight and have higher energy and nutrient intakes than more sedentary people.
The facts about exercise:
·Exercise can help older people feel better and enjoy life more, even those who think they're too old or too out of shape.
·Most older adults don't get enough physical activity.
·Lack of physical activity and poor diet, taken together, are the second largest underlying cause of death in the United States. (Smoking is the #1 cause.)
·Regular exercise can improve some diseases and disabilities in older people who already have them. It can improve mood and relieve depression, too.
·Staying physically active on a regular, permanent basis may help prevent or delay certain diseases (like some types of cancer, heart disease, or diabetes) and disabilities as people grow older.
Walking is one of the best exercise options a senior can choose. Walking is inexpensive, can be done almost anywhere and can help strengthen bones. All you need is a pair of comfortable shoes.Walking will:
·Give you more energy
·Make you feel good
·Help you to relax
·Reduce stress
·Help you sleep better
·Help control your appetite
·Increase the number of calories your body uses
Repetition is the key to building a habit. Making a schedule and tracking it is essential to a walking program.
How often to walk? A minimum should be 3-4 times per week (every other day). Aim for a half-hour of physical activity every day.
When to walk? You must find the time of day that best suits your schedule and lifestyle.
·Many people find walking first thing in the morning to be best - they don't procrastinate or get too busy and just skip it as they do later in the day.
·Others incorporate a walking workout into their workday by walking at breaks or lunches or right after work.
·Still others walk in the afternoon or evening and clear their mind after a hard day at work or at home.
Find a partner. One of the best ways to make and keep a schedule is to do it with a walking partner. One of the best motivators to get out the door is to have somebody waiting for you.
·Walking partners can be found through walking clubs or weight loss groups.
·Don't limit yourself to humans - dogs are some of the best and most motivating partners.
The Dietary Guidelines from the U.S. Department of Agriculture (USDA) encourage people to eat a suggested amount from five major food groups every day. If you can’t do that, at least try to eat something from each group each day. Lower fat choices are best. Make sure you include vegetables, fruits, and whole-grain foods. Eating the smallest amount suggested will give you about 1,600 calories a day, the largest number has about 2,800 calories.
The Dietary Guidelines suggest: Grains—5-10 ounces; some choices are:
One roll, slice of bread, or small muffin,
1/2 cup of cooked rice or pasta, or about 1 cup (1 oz.) of ready-to-eat cereal
Vegetables—2 to 3 1/2 cups with a variety of colors and types of vegetables Fruits—1 1/2 to 2 1/2 cups Milk, yogurt, and cheese—3 cups of milk:
1 cup of yogurt equals one cup of milk,
11/2 to 2 ounces of cheese equals one cup of milk,
1 cup of cottage cheese equals 1/2 cup of milk.
Meat, poultry, fish, dry beans, eggs, and nuts—5 to 7 ounces of lean meat, poultry, or fish:
1/4 cup of cooked beans or tofu, 1 egg, 1/2 ounce of nuts or seeds, or 1 tablespoon of peanut butter—each can count as one ounce of meat.
Some other tips:
Each day eat only small amounts of fats, oils, and sweets.
When eating foods from the grains group, try to include at least 3 ounces from whole grains.
Sometimes manufacturers put more than one serving in a package or bottle
Q. I have trouble with my teeth and gums and have difficulty eating raw vegetables. How can I get enough fiber?
A. Many vegetables and fruits-carrots, broccoli, peas, beans, apples, and pears for example-are high in fiber. Cooking makes them easier to chew without losing the valuable fiber. Microwave or lightly steam fruits and vegetables to soften them while minimizing the loss of nutrients. Use as little water as possible when cooking. Whole-grain breads and cereals are other excellent sources of fiber. Read the ingredient list-look for the word "whole," as in whole wheat. That means the fiber-rich bran you are looking for has not been removed during processing.…read full article
Salt (sodium chloride) is the most common way people get sodium. Sodium is naturally present in most foods, and salt is added to many canned and prepared foods. The body uses sodium to keep the blood, muscles, and nerves healthy. Too much is not good, however, and can make your blood pressure go up.
Most people eat a lot more sodium than they need. If you are over age 50, aim for 1500 mg of sodium—about 2/3 of a teaspoon of table salt. That includes all the sodium you get in your food and drink, not just what you add when cooking or eating. If your doctor tells you to use less salt, cut back on salty snacks and processed foods.
Try adding spices, herbs, and lemon juice to add flavor to your food. Also make sure your diet is rich in foods containing potassium. That will help counter the effects of salt on your blood pressure. Some foods that have a lot of potassium are leafy green vegetables, fruit from vines like tomatoes, bananas, and root vegetables like potatoes.
Do you rarely think about drinking water? If so, you are not alone. Many people do not realize how vital water is. It makes up 55-75 percent of your body weight, and is important to every cell, organ, and system. Lack of water kills faster than lack of any other nutrient.
Water moves other nutrients throughout the body, removes waste, helps protect organs from shock, helps move food through the digestive tract, lubricates joints, and regulates body temperature. It is especially important for the production of perspiration, the body's way of cooling itself and keeping its core temperature from rising.
Fat in your diet gives you energy and certain vitamins. But too much fat can be bad for your heart and blood vessels and can lead to heart disease. Fat is also high in calories.
To lower the fat in your diet:
·Choose lean cuts of meat, fish, or poultry (with the skin removed).
·Trim off any extra fat before cooking.
·Use low-fat dairy products and salad dressings.
·Use non-stick pots and pans, and cook without added fat.
·If you do use fat, use either an unsaturated vegetable oil or a nonfat cooking spray.
Dietary fiber is found in foods that come from plants—fruits, vegetables, beans, nuts, seeds, brown rice, and whole grains. It is the part of plant foods that your body cannot digest. Eating more fiber might help you avoid intestinal problems like constipation. It might also lower cholesterol and blood sugar and help you have regular bowel movements.
If you are not used to eating a lot of fiber, add more fiber to your diet slowly to avoid stomach problems. The best source of this fiber is food, rather than dietary supplements. When adding fiber, remember:
Eat cooked dry beans, peas, and lentils often.
Leave skins on your fruit and vegetables if possible.
Choose whole fruit over fruit juice.
Eat whole-grain breads and cereals.
Drink lots of fluids to help the fiber move through your intestines
