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HEALTHY FOOD FOR SENIORS
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EATING WELL FOR SENIORS
EATING WELL FOR SENIORS

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It’s Not Just What You Eat, It’s When.
besthealthyfoodforseniors.com
A new scientific statement from the American Heart Association suggests that certain diet habits show promise in helping to prevent heart disease and related conditions, such as type 2 diabetes and obesity. These include:
# Intermittent fasting. Though more research is needed, studies suggest that severely limiting your calorie intake one or two days per week may help with weight loss and reduce triglycerides, blood pressure, and insulin resistance. "We’ve known for a long time that calorie restriction can delay the onset of age-related conditions and diseases. Now we have newer data on intermittent fasting and time-restricted feeding that’s dramatic and promising,” reports that latest study.
# Meal timing. Some studies suggest that people who consume most of their calories late in the day have a higher risk of obesity and heart disease. Research published in the American Journal of Clinical Nutrition found that consuming 50 percent of daily calories at lunch and 20 percent at dinner led to about a 33 percent greater weight loss than eating 50 percent at dinner. Similarly, restricting calories to a 10- to 12-hour period may be beneficial for dropping pounds.
# Eating breakfast. It’s associated with a better blood glucose and insulin balance, which may lower type 2 diabetes and obesity risks.
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Consuming the Right Foods Can Improve Seniors’ Quality of Life.
besthealthyfoodforseniors.com

Legend states that on April 2, 1513, Spanish explorer Juan Ponce de León was the first European to discover modern-day Florida when he traveled on a quest for the mythical “Fountain of Youth.” Although modern science has proven that there is no mystical fountain or body of water that can reverse or slow down the aging process, there are many steps people can take to age well and prolong their lives.

Eating the right foods is one way to age well. According to Ralph Felder, M.D., Ph.D., coauthor of “The Bonus Years Diet,” reversing the aging process internally is more difficult than outward cosmetic changes. But the right foods can go a long way toward increasing both life expectancy and quality of life. Those who want to employ diet to increase their life expectancy might want to start adding more of the following foods to their breakfast, lunch and dinner plates.

• Broccoli, grapes and salad: According to Health magazine, researchers have found that compounds in these three foods boast extra life-extending benefits.
• Berries: In addition to their abundance of antioxidants, berries have other benefits. A 2012 study from Harvard University found that at least one serving of blueberries or two servings of strawberries each week might reduce the risk of cognitive decline in older adults.
• Fruits and vegetables: Produce is good for the body because it’s low in calories and high in fiber, vitamins and other nutrients. Numerous studies have indicated that diets plentiful in fruits and vegetables help people maintain a healthy weight and protect against cardiovascular disease.
• Whole grains: Whole grains pack a lot of nutrition into a low-calorie food. Whole grains help protect against type 2 diabetes, and researchers at the University of Texas Health Sciences Center found study participants whose diets included plenty of whole grains and fruit cut their heart disease risk by almost half compared to those whose diets favored meat and fatty foods.
• Red wine: A glass a day for women and no more than two glasses daily for men can be beneficial. Moderate consumption of red wine has been shown to slow age-related declines in cardiovascular function, according to the American Heart Association.
• Fiber: Increase your fiber intake for a longer life. Research from The American Journal of Clinical Nutrition finds that the more fiber you include in your diet, the lower your risk of coronary heart disease. The daily recommendation is 25 to 35 grams.
Although there might be no such thing as the fountain of youth, a healthy diet can help men and women prolong their lives.
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4 SIGNS YOU ARE NOT GETTING ENOUGH PROTEIN

1. Feeling hungry very soon after meals.
Protein has been shown to assist in prolonging that satisfied feeling after a meal, and incorporating protein in the breakfast meal is shown to reduce calories consumed later in the day, improve blood sugar and insulin levels, and increase energy burned. A great way to do this is adding a good quality protein powder to a morning smoothie.

Tip: Fibre and fluid also help to keep you feel satisfied, so ensure that you stay well hydrated with plenty of water, and consume good amounts of fibre-filled vegetables along with your protein throughout the day.

2. Slow muscle recovery after exercise.
Protein provides the amino acids your muscles require to repair after exercise, and if you don’t consume regular, sufficient amounts of protein in the 12 hours following exercise it can increase your risk of feeling sorer for longer. So if you’re looking to get the most of your workouts, and to maintain/build lean muscle mass, regular protein intake is vital.

Tip: High levels of inflammation in the body can also mean more pain after a workout. Consuming lots of anti-inflammatory foods can help to dampen that inflammation. Bright and deep coloured vegetables (eg. sweet potato, spinach, beetroot) and fruits (e.g. blueberries, cherries, avocado), plus anti-inflammatory oils (eg. virgin olive oil and fish oils from salmon and sardines) are great sources of anti-inflammatory nutrients and phytochemicals.

3. Unhealthy hair, skin and nails.
If you find that you’re losing your hair, your nails are brittle and your skin isn’t healing properly, a lack of protein may be a contributing factor. The amino acids in protein support the strength of these tissues and are essential for their health.

Tip: Factors such as stress and other vitamin and mineral deficiencies can contribute to poor tissue health. So ensure that you are eating lots of nuts and seeds, plus fruits and vegetables which will help to ensure you’re avoiding other insufficiencies also.

4. Low energy and/or mood.
Amino acids are some of the key building blocks involved in making many neurotransmitters, hormones and enzymes that keep our cells and minds functioning. The amino acids glutamine, glycine and cysteine also support the production of the body’s most important antioxidant and detoxifier, glutathione. Therefore, if you are low in these nutrients, your mind and body won’t be coping as well with day to day life, and it can leave you feeling lacklustre.

Tip: All antioxidants in the body work together in symphony, helping to regenerate and support each other. Therefore, make sure you are eating lots of antioxidant-rich green leafy vegetables together with your protein to maximise their health-promoting benefits.

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Add workouts to your healthy eating habits!

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Well-researched and useful information on dietary needs.

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SUPER FRUITS FOR YOUR HEALTHY EYES
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LAST WEEK, the revamped MyPlate for Older Adults icon was unveiled at a Capitol Hill luncheon featuring healthy foods straight from the plate. As the audience dined on lean fish or poultry, berries, grains and leafy greens, the panel – including a congressman, a senior USDA scientist and the head of the AARP Foundation – talked about good nutrition for seniors. MyPlate for Older Adults is based on the 2015-2020 Dietary Guidelines for Americans. Most guidelines apply to adults of any age, while the new MyPlate offers adjustments to meet the needs of older Americans.
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FOOD YOU NEED AS YOU AGE
Fruit – Focus on whole fruits rather than juices for more fiber and vitamins and aim for at least 2 to 3 servings each day. Break the apple and banana rut and go for color-rich pickings like berries or melons.
Vegetables – Color is your aim in this category. Choose antioxidant-rich dark, leafy greens, such as kale, spinach, and broccoli as well as orange and yellow vegetables, such as carrots, squash, and yams. Try for 2 to 3 cups or more of veggies every day.
Calcium – Maintaining bone health as you age depends on adequate calcium intake to prevent osteoporosis and bone fractures. Older adults need 1,200 mg of calcium a day through servings of milk, yogurt, or cheese. Non-dairy sources include tofu, broccoli, almonds, and kale.
Grains – Be smart with your carbs and choose whole grains over processed white flour for more nutrients and more fiber. If you’re not sure, look for pasta, breads, and cereals that list “whole” in the ingredient list. Older adults need 6-7 ounces of grains each day (one ounce is about 1 slice of whole grain bread).
Protein – Adults over 50 without kidney disease or diabetes need about 1 to 1.5 grams per kilogram (2.2lbs) of bodyweight. This translates to 68 to 102g of high-quality protein per day for a person weighing 150 lbs. (0.5 g of protein per lb. of body weight is close enough). Try to divide your protein intake equally among meals. It’s important to vary your sources of protein instead of relying on just red meat, including more fish, beans, peas, eggs, nuts, seeds, milk and cheese in your diet.
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