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Healthy Choice
Page 7
April 1st
Is National Walking Day
Why choose walking?
• Reduce your risk of non-
insulin dependent (type 2) diabetes
Begin with short distances.
Start with a stroll that feels
comfortable (perhaps 5-10
minutes) and gradually
There are countless ways
increase your time or disyou can get active, but
tance each week by 10-20
walking has the lowest
percent by adding a few
dropout rate of them all!
blocks. If it is easier on
It’s the simplest positive
your joints to take a couple
change you can make to
of 10-20 minute walks inimprove your heart and
stead of one long walk, do
overall health. Research
it! If you can’t talk or catch
has shown that walking at
your breath while walking,
least 30 minutes a day can
slow down. At first, forget
help you:
about walking speed. Just
get out there and walk! If
• Reduce your risk of coronary heart disease you experience foot, knee,
hip or back pain when
and stroke
walking, stop and check
• Improve your blood with your Doctor to find
pressure, blood sugar out the cause. You may
levels and blood lipid need special exercise or
profile
better shoes. If you have
• Maintain your body weight and lower the risk osteoarthritis and experience increased joint pain
of obesity
lasting an hour or two
• Enhance your mental after walking, consider
well-being
and alternate activity like
• Reduce your risk of stationery cycling or water
osteoporosis
exercise. However, don’t
• Reduce your risk of stop exercising!
breast and colon cancer
Lemon Juice Helps With
Lowering Salt Intake
To cut down on salt, try
adding a few drops of
lemon juice to foods. This
not only perks up flavor,
but also enhances the taste
of using just a little salt.
No one has ever been able
to explain just why a sour
taste should work as an
enhancer or substitute for
salt. Source: University of California Newssletter
May is National Strawberry
Month
Wild strawberries have
been known since the times
of the Greeks and Romans.
They have long been valued for their reputed therapeutic powers. Strawberries are the most popular
of all berries, even though
they are not considered
a “true” berry. They are
classified as a fruit. There
are more than 70 varieties
of strawberries. Strawberries are usually available
almost year-round, with
peak season from April to
July. Strawberries are a
good source of Vitamin C,
Potassium, Fiber and AntiOxidants. They are fat free,
cholesterol free and sodium free. Choose brightly
colored, plump berries that
still
have
their
green
caps
attached
and which are uniform in
size. In general, the flavor
of the smaller varieties
are preferred. Avoid soft,
shriveled or moldy berries.
Do not wash until ready
to use. Consider celebrating National Strawberry
Month by planting some
strawberry starter plants in
a pot or in the ground. Also
consider finding and trying
some new strawberry recipes. Source: Food Lover’s Companion
182 April-May 2015
Older Americans Month
2015
Each May, the Administration for Community Living
celebrates Older Americans Month to recognize
older Americans for their
contributions to the nation.
The Older Americans Act
was signed into law by
President Lyndon Johnson in 1965. It provides a
nationwide aging services
network and funding that
helps older adults live with
dignity in the communities of their choice for as
long as possible. These
services include homedelivered and congregate
meals, caregiver support,
community-based assistance, preventive health
services, personal care,
transportation, job training
ombudsman services, legal
assistance, and elder abuse
prevention.
This year, in honor of the
50th anniversary of the
Older Americans Act, we
are focusing on how older
adults are taking charge
of their health, getting
engaged in their communities, and making a positive
impact in the lives of others. The theme for Older
Americans Month 2015 is
“Get into the Act”.
Older Americans Month
provides an opportunity
to raise awareness of the
importance of community
engagement as a tool for
enhancing the wellbeing
of older adults. Now is the
time to “Get into the Act”
to make the benefits of
community living a reality
for more older Americans.
Together we can promote
healthy aging, increase
community involvement
for older adults, and tackle
important issues like the
prevention of elder abuse.
Protein and Weight Management
Although the bottom line
in weight loss is all about
calorie balance-calories in
from any source vs. calories out through physical
activity, protein may be
linked to weight management in other ways. First it
takes more energy to digest
protein than carbohydrate
and fat. Second, protein
helps you feel full longer
after eating high-protein
foods in a meal or snack.
That may help reduce the
desire to overeat or to eat
as often. And third, protein
helps steady blood glucose
levels and so helps control
the brain signals for hunger. Source: Complete Food and Nutrition Guide
Healthy Choice
Page 8
Striking a Nutrient Balance
Striking a Nutrient Balance
Nutrition experts continue
to debate the ideal proportions of the major elements
of your diet, those being
protein, carbohydrates
and fats. Though the
debate shifts from time
to time based on research
evidence, most agree about
the importance of striking
a balance between protein,
carbohydrate and fat consumption. Tilting your diet
too far in any one direction
can have negative consequences for your health.
For example in the 1980’s
when consumers replaced
dietary fats with all kinds
of processed carbohydrates, obesity rates increased. More recently, the
importance of protein has
taken hold in the popular
mindset. Numerous foods
including meats, eggs, and
“energy bars” boast of their
protein prowess. Nutrition
shakes designed to help
meet nutrition needs of
individuals who had difficulty consuming regular
foods are being marketed
to an ever-younger population. Yet most nutrition experts would argue that the
problem with the American
diet is not a lack of protein, rather it’s an excess
of calories and saturated
fats that accompany the
protein most of us already
consume. Although the
2010 Dietary Guidelines
for Americans states flatly
that “Inadequate protein
intake in the United States
is rare,” the story may be
different for older people.
It’s estimated that 20
percent of people between
the ages of 51 and 70 have
inadequate protein intake.
Often older people simply
eat less, as appetites wane,
and that means consuming
less protein. Source: Tufts University
Health and Nutrition Letter
Salmon:
In the Pink of
Health
Fatty fish including salmon
is a great source of omega-3 fatty acids. Omega-3s
have shown to help lower
triglyceride levels, reduce
the risk of blood clots,
reduce the overall risk for
heart attacks, and lower
blood pressure levels.
Omega-3s also reduce
Tips for Lowering the Fat in
Hamburger.
To lower
the proportion
of fat
in your
hamburger, substitute
beans (such as mashed
black beans) or grains
(such as cooked bulgur
or rice) for some of the
ground meat. The beans
and grains are not just extenders: they also enhance
the flavor and boost the
fiber content.
Remove about half of the
fat from ground beef that
will be used in spaghetti
sauce, chili, or any recipe
that calls for crumbled
meat by taking the following steps: brown the meat
in a skillet, then blot the
cooked meat with paper
towels. Place the meat in
a strainer or colander and
rinse it with hot (not boiling) water; drain completely. Source: University of California Wellness Letter
Cooking
Leaner Beef
inflammation, which plays
a major role in diseases
including heart disease.
Try to eat 8 oz. of salmon
per week or, if you are
not a fan, mackerel, fresh
albacore tuna, Atlantic
herring, sardines and lake
trout have the same effect.
Source;www.eatright.org
When preparing lean beef,
reduce normal cooking
time by 20%, since it cooks
faster and becomes tough
when overcooked. Don’t
be fooled by the redness:
Lean pieces cooked to a
medium degree of doneness (140-145 degrees)
may still look rare. Source: University of California News letter
182 April-May 2015
How Much Protein?
How much protein you
need really depends on
your body weight. The
recommended amount
for a healthy adult is 0.8
grams of protein for every 2.2 pounds of body
weight. For example, a
125 pound woman would
need 46 grams of protein
per day, while a 175 pound
man would need 64 grams
of protein per day. Most
adults can meet their daily
protein needs with two or
three servings of proteinrich foods. Recommended
serving sizes for protein
include:
• Two to three ounces of
cooked lean meat, poul
try, or fish (a portion about the size of a deck of playing cards)
• One-half cup of cooked dried beans
• One egg, two table
spoons of peanut butter, or one ounce of cheese
Good sources of protein
include lean meats, fish
or shellfish, and low fat
dairy products and eggs.
Smart sources of vegetable
protein include: all types
of dried beans and other legumes, nuts and seeds, nut
butters and soy products
such as
tofu,
and
tempeh.
The
body uses about twenty
amino acids obtained from
the protein you eat to make
at least ten thousand unique
body proteins, each with a
unique structure and funcYou don’t need a plot of
tion. As you age, protein is
land to grow fresh vegessential to prevent the loss
etables. Many vegetables
and herbs lend themselves of lean body mass, identified as sarcopenia, and for
well to container gardening. Vegetables that take up the brain, protein is imlittle space, such as carrots, portant for the production
of neurotransmitters and
radishes and lettuce, or
enzymes and to maintain
crops that bear fruits over
a long period of time, such the structural components.
Source: Tufts Health and Nutrition Letter
as tomatoes and peppers,
are perfect for container
Note to Nutrition Site
vegetable gardens. For
Managers
example, plant a tomato,
You are encouraged to
a cucumber and some
read any of these articles
parsley or chives all in a
to your customers for
large (24-30”) well drained
nutrition education. Send
container. They grow well
the blue nutrition educatogether and have the same
tion report form to the
water and sun requirement.
office. ~Debbie
Patio
Gardening
Healthy Choice
Page 9
182 April-May 2015
Tips for a Better Night’s Sleep Sleep Benefits:
• Try to go to bed about the same time every night.
• Follow a nightly ritual.
Create a relaxing bedtime
routine to help prepare
your mind and body for
sleep. A warm bath or
shower, soft music, dim
lights and pleasant fragrances can help you become deeply relaxed. Try
relaxation techniques.
• Turn off the TV, computer, and backlit devices such as tablets and
phones for at least an
hour before you go to
bed. By getting as much
light as you can during
the day and decreasing or
eliminating light sources
at night, levels of the hormone Melatonin which
aids in going to sleep, are
allowed to increase.
• Avoid caffeine after 3
pm. Caffeine is able to
affect sleep for up to 10
hours after being consumed.
• Stay away from big
meals at night. Try to
make dinner time earlier in the evening, and
avoid heavy rich foods
within two hours of bed.
For some a small snack
before bed can promote
sleep. For others it leads
to indigestion so experimenting is advised. Try
one of the following for a
snack: half a turkey sandwich, a small bowl of
whole-grain, low sugar
cereal, granola with
low-fat milk or yogurt, a
banana.
• Avoid alcohol before
bed. While alcohol may
help you fall asleep
faster, it reduces your
sleep quality, waking you
up later in the night. Stay
away from alcohol in the
hours before bed.
• Exercise regularly. Exercise is a general sleep
promoter (along with all
its other healthy effects).
Yoga
has
been
proven
to improve
symptoms of those suffering
from chronic insomnia.
• Be smart about napping.
While napping can be a
great way to recharge,
napping too long or too
late in the day can contribute to insomnia. Try
to keep naps no longer
than 20-30 minutes and
no later than early in the
afternoon.
Add Poppy
Seeds to a Salad
Add a sprinkling of poppy
seeds to your green salad
to give it a rich nutty
flavor, thus reducing the
need for vegetable oil. One
teaspoon of poppy seeds
has only 15 calories and
one gram of fat. Source: University of
California Newsletter
What You May Be Missing
What difference could an
extra hour of sleep make
in your life? Maybe quite
a lot, experts say. Studies
show that the gap between
getting just enough sleep
and getting too little sleep
may affect your health,
your mood, your weight
and even your memory.
If you are getting less than
the seven or eight hours of
sleep a night recommended
for adults, here are some
reasons to shut down the
computer or television,
turn off the lights and go to
bed an hour early tonight.
• Better Health. Study
after study has found a
link between insufficient
sleep and some serious
health problems, such
as heart disease, heart
attacks, diabetes, and
obesity. Sleep may also
be influential with regard
to immunity to the latest
cold or flu virus going
around. A preliminary
study found that people
who got seven hours of
sleep a night or less were
almost three times as
likely to get sick as the
people who got at least
eight hours of sleep a
night. More research is
needed to solidify this
link.
• Less pain. Getting
enough sleep may actually make you hurt less.
Many studies have shown a link between sleep loss and lower pain
threshold. Unfortunately,
being in pain can make it
hard to sleep.
• Lower risk of injury.
Studies have linked
being overtired with an
increased occurrence
of tripping, falling off a
ladder or cutting yourself
while chopping vegetables. The Institute of
Medicine estimates that
one out of five auto accidents in the U.S. results
from drowsy driving.
• Better mood.Being
exhausted increases the chances you will be
cranky. But it also affects
your emotional regulation. When you are overtired, you’re more likely
to snap at your boss,
burst into tears, or start
laughing uncontrollably.
• Better weight control.
If you are overtired you
may have less inclination to go for a walk or
cook a healthy dinner.
Also when you don’t get
enough sleep the level
of leptin (the hormone
that plays a role in making you feel full) drops
making you feel hungrier
and more likely to crave
high-fat and high calorie
foods.
• Clearer thinking and
better memory. Sleep loss impairs the way you
think, your attention and
your decision making.
Studies have also shown
that not getting enough
sleep, does not allow the
brain to have enough
time to process and consolidate memories from
the day. Those memories
that are not stored properly may be lost. What’s
more, some research suggests that sleep decreases
the chances of developing false memories. Source:
Web MD
Chewable
Vitamin C
Affects
Tooth
Enamel
If you take
chewable
vitamin C
tablets because you have
trouble swallowing pills,
make sure you brush
afterwards-or at least rinse
out your mouth. A study
found that 500 milligrams
of chewable C can make
your mouth acidic enough
to start dissolving tooth
enamel. Source: University of California
newsletter
Page 10
Healthy Choice Ask Your Dietitian
Debbie Tillotson, MS, RD, LD
ElderCare, Inc.
Registered Dietitian
Q: What is Whey protein that is advertised in in
some of the protein supplements and do I need to
take a protein supplement?
A: Whey protein is one of the two high-quality
proteins found in dairy foods. The other protein is
Casein which makes up about 80 percent of milk’s
protein. Whey – composed of protein, lactose other carbohydrates, minerals, fat and other substances- is the liquid that is left after milk is separated
and curdled to make cheese. At one time considered a waste by-product, today is recognized as an
excellent source of high-quality
protein. It’s often used in protein
bars, beverages, drink mixes and
yogurt. Whey protein contains all
essential amino acids, including
high concentrations of leucine,
which may play an important
role in glucose metabolism
and insulin. It also may be efficient in helping to
stimulate the synthesis of muscle protein.
If you are healthy and eating a normal diet you
are probably getting all the protein you need from
your everyday meals and snacks. Protein-rich
foods, especially those from animal sources, have
plenty of amino acids needed by your body for
maintenance and repair. People who eat a vegetarian diet likely don’t need protein supplements
either if they eat a variety of plant-based foods and
enough calories in their day’s meals and snacks.
“Meatless” doesn’t mean low protein. If more
protein is consumed than a person needs and that
person is eating enough calories to maintain their
weight, then the excess protein will be converted
into body fat.
182 April-May 2015
Three-Way Slow Cooker Shredded Beef
Celebrate National Beef Month with this versatile recipe which gives you
several options for serving. This is an excellent source of protein, niacin,
vitamin B12, selenium, and zinc. It is also a good source of vitamin B6, iron
and choline.
1 beef shoulder roast, arm chuck roast boneless, or blade
chuck roast boneless (2-2 ½ pounds)
1 Tablespoon vegetable oil
2 Tablespoons minced garlic
Salt and pepper
• For optional browning, heat 1 Tablespoon oil in large nonstick skillet over medium heat until hot. Brown beef roast on all sides.
• Place onion and garlic in 3 ½ to 5 quart slow cooker; place roast on top. Cover and cook on LOW 9 to 10 hours or on HIGH 5 to 6 hours or until roast is fork-tender.
• Remove roast from slow cooker. Cool and shred beef with fork. Skim fat from cooking liquid, if necessary, and reserve 1 cup onion mixture, mix into beef. Season with salt and pepper, as desired.
Continue as directed in Recipe Variations below, as desired.
Mexican Shredded Beef: Combine tomato or tomatillo salsa and beef mixture, as desired. Sprinkle with cumin powder to taste. Place in large microwave-safe bowl. Cover, vent and microwave until heated through, stirring
occasionally. Serve in warmed flour or corn tortillas topped with any of the
following; pico de gallo, sliced avocados, shredded cheese, chopped cilantro
and/or chopped white or green onions.
BBQ Shredded Beef: Combine prepared barbeque sauce and beef mixture. Place in large microwave-safe bowl. Cover, vent and microwave until
heated through, stirring occasionally. Serve on whole wheat rolls topped with
any of the following; creamy horseradish sauce, coleslaw, Cheddar cheese
slices,chopped green bell pepper and/or canned French fried onion.
Asian Shredded Beef: Combine prepared Hoison or Teriyaki sauce and beef
mixture. Place in a large microwave-safe bowl. Cover, vent and microwave
until heated
through, stirring
Publisher’s Notice
occasionally. Serve in
Health Choices is published by Friendship Meals, a divilettuce or cabbage cups
sion of ElderCare, Inc. POB 1364, Great Bend, Kansas
topped with any of the
67530-1364. ElderCare/Friendship Meals Staff: Gaila
Nielsen, Executive Director; Debbie Tillotson, Regisfollowing; shredded
carrots, sliced cucumber, tered Dietritian, Linda Black, Food Service Supervisor;
Karen Appel, Center Data Manager; Caitlyn Blakeslee,
chopped fresh cilantro
Fiscal Manager; Sue Campbell, Client Data Manager.
or mint, sriracha or
Funded by contributions and in cooperation with the
crushed red pepper
Southwest Kansas Area Agency on Aging, Kansas Department for Aging and Disbility Services, Administraflakes and/or chopped
tion on Aging and HHS.
peanuts. Source: National Beef Council