Food & Fitness After 50: Learning New Baking Skills

Bagel 9
Finished product

During my teenage years I loved to bake. I made cake doughnuts (chocolate-frosted were my sibling’s favorite), pies, cakes, and cookies. I rarely bake today, much to my husband’s dismay. One thing I never baked was bread, except for low-protein bread for my dad to help manage his kidney disease. So, during this pandemic when I saw all the amazing breads my friends were baking and posting beautiful photos on Instagram, I wanted to try my hand. For five days I meticulously measured flour and water feeding my homemade sour dough starter. On the fifth day I declared it was ready for the long journey of kneading, resting, shaping, resting, and baking. Smelled good, tasted like a brick.

So, when my niece Samantha came from Madison, Wisconsin to visit her family who were quarantining in  Georgia, she brought her skills as a bagel maker with her….including a whole jar of yeast (a big deal since there is no yeast to be found in our local stores.)

Bagel 1
Mise en place

The only thing missing from her brilliant bagel-making class was the overhead demonstration mirror! She had all the ingredients ready (or mise en place…a French culinary term for “everything in its place”) and had us work in two teams. I asked her why she tried her hand at bagel making and she said she couldn’t find a good bagel in Madison! She has been refining her recipe for the past 3 ½ years and she is sure she will continue to tweak it, but here is her pretty perfect version, with her permission:

Sam’s Bagels

Total Time: About 2 ½ hours

Makes 8 bagels

Dough

1 Tablespoon dry active yeast

4 cups bread flour (bread flour has a higher protein content than all-purpose flour)

¾ Tablespoons Kosher salt

1 Tablespoon brown sugar

1 ½ cups warm water (about 100⁰F)

Water Bath

2 quarts water

2 Tablespoons brown sugar

1 Tablespoon granulated sugar

Instructions

Bagel 3
Blooming yeast

In a small bowl add yeast and brown sugar and warm water. Don’t mix; just set the bowl aside for about 10 minutes until the yeast blooms. It will get bubbly as the yeast blooms.

In a large bowl, mix remaining dry dough ingredients (salt, brown sugar, and flour). Once yeast has bloomed, mix with dry ingredients and knead until smooth.

Place in clean bowl lined with olive oil and loosely cover with plastic wrap. Set in draft-free area (we used the unheated oven) for 1 to 1 ½ hours.

Bagel 5
The kneading process

Without punching down the dough, divide into 8 equal pieces and roll into balls. Place on an oiled baking sheet, cover with plastic wrap and let set for 30 minutes.

As bagels set, prepare water bath. Mix all ingredients for water bath in a large pot and bring to a boil. Preheat oven to 425⁰F.

When the water boils, punch a hole in each bagel using your thumb and shape until smooth. Boil in batches two batches for 1-2 minutes per side. After removal from water bath, add toppings, if desired.

To add toppings, brush with egg wash (1 whole egg well mixed) and dip bagel tops into a dish of toppings (we used black sesame seeds and cornmeal).

Place on baking tray and bake for about 10 to 15 minutes, until lightly browned.

Cool and eat…..or, freeze. Without any preservatives, these bagels should be eaten within a day or two. If not eaten right away, freeze in a gallon freezer bag.

The verdict? Easier to make than sour dough bread. And, the taste was chewy like a real bagel should be. We’ll be making these again (once I can find yeast) and trying different toppings, too. Thanks, Sam!

Bagel 4And, it is also nice to have a helper, although he was more interested in guarding his toy than paying attention to us.

Dr. Christine Rosenbloom is a registered dietitian nutritionist and a nutrition professor emerita at Georgia State University in Atlanta. Along with Dr. Bob Murray, she is the author of Food & Fitness After 50.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.

 

 

Food & Fitness After 50: Finding the Silver Lining for Active Older Adults During the Pandemic

Food & Fitness After 50 is built on the pillars of eating well, moving well, and being well. So, when Tivity Health, the parent company of of SilverSneakers™, invited me to be a member of their scientific advisory board, I enthusiastically agreed. SilverSneakers embraces the same principles that I hold and while most people think of it as an exercise program, they have an equal emphasis on health, wellness, nutrition and connectivity.

iStock-Older couple runningNow with in-person group exercise classes on pause to stop the spread of COVID-19, how has the change affected SilverSneakers members? Researchers at Tivity Health conducted a number of surveys through the SilverSneakers newsletter on social connections, exercise, and nutrition to understand the concerns of newsletter readers. The survey provides a snapshot of an engaged community and their changing health habits. The infographic shown below (Source: Tivity Health) shows the highligts of the survey conducted between March 26-April 16, 2020. Let’s take a look at how sheltering at home is affecting older adult’s activity, nutrition, and social connections and provide tips on how to make the best of a bad situation…sort of the silver lining for SilverSneakers members.

Being Well and the Power of Social Connection

SilverSneakers Pulse Survey

Let’s start with the loss of social connection. Not surprisingly, ranked as the number one disruptor is the inability to visit with family and friends. I’m sure my SilverSneakers friends miss their coffee corner at our local gym as much as they miss the opportunity to exercise at the facility. The survey also found that limited social interaction contributed to feelings of stress and anxiety.

iStock-Older friends enjoying meal smallSocial support is big part of being well. Research from the Harvard Study of Adult Development found that participants derived their greatest happiness and joy in life from relationships. Men who were socially connected to family, friends, and community were healthier and happier, and they lived longer, than those who had less social connection. Tivity Health’s own research backs up that finding. A study published in 2018 in the Journal of Applied Gerontology found that membership in SilverSneakers not only increased physical activity but also improved health through decreased social isolation and loneliness.

The Silver Lining? Learning how to stay in touch using video chats, live streaming, or social media sites, such as Facebook Live. About 75% of survey respondents say that using various technology tools to stay in contact with friends and family members has helped bridge the physical distance. And with more use comes more confidence in using technology. Everything from religious services, to virtual bridge clubs, to reading stories to their grandchildren, older adults are embracing video capabilities and becoming more comfortable and proficient. That proves that you can teach new skills at any age.

Moving Well: Staying Active in Creative Ways

A big part of SilverSneakers is exercise, and with fitness facilities temporarily shuttered, how do older adults stay active? Survey results show that 93% of all members are still engaging is some form of exercise. Spring brings people out of doors and many find that they can still walk or bike, even with social distancing. And they recognize that activity of any kind is also exercise; from gardening to completing home projects keeps people moving.

iStock Older man lifting weights smallWhile walking is a wonderful fitness activity, we still need to balance our exercise plate with strength training and the ABCs (agility, balance, and coordination). Keeping muscles strong is always important but even more so now. Between the ages of 20 and 90, we can lose over 50% of our muscle mass due to sedentary lifestyle and sarcopenia (which means “vanishing flesh.”) For those who get ill and are confined to bed, a loss of 1% of muscle mass per day compounds the situation. The good news is that strength training just 2 days per week for about 30 minutes per session can reverse muscle loss.

older-adults-tai-chi-outside-e1505160556655Agility, balance, and coordination helps older adults stay active, reduces musculoskeletal injuries, and reduces the risk of falling. While we may never be as agile and coordinated in our body movements at 70 as we were at 20, simple exercises can help improve the ABCs. Yoga, Tai Chi, stretching, balancing on one foot, all can help improve balance.

For those who have replaced their exercise routine with only walking during this time, be sure to start slow when you do return to your pre-COVID-19 workout to avoid injury. In the nutrition world when refeeding a malnourished patient, we use the phrase, “make haste slowly,” and that applies to kick-starting your exercise routine.

The Silver Lining? SilverSneakers offers video home workouts with over 200 videos on demand, so no chance for boredom! There is also the SilverSneakers GO fitness app for smart phones, so workouts are portable. And, with Facebook Live exercise classes offered multiple times per week, activity is possible for these times. Don’t have Facebook but would still love to take part in live classes? Tivity Health recently launched SilverSneakers LIVE, where members can enjoy full-length, live classes and workshops directly through the SilverSneakers website. Create or log in to your account to see the class schedule.

Even without videos, much can be done with exercise bands. I have a set of three bands…light, medium, and heavy resistance that I use for bicep curls, triceps extensions, and shoulder exercises. I hang them on a doorknob as a visual reminder to use them every day.

Eating Well: Get Creative

iStock-Older couple making salad smallSurvey results for nutrition habits show a mixed bag. 56% of respondents report eating more home-cooked meals. Generally, cooking results in healthier meals, so that is a good thing. However, about 25% report making less healthy choices and 30% are eating out of boredom. Comfort foods are definitely “in” right now, but comfort food doesn’t have to be unhealthy food. This might be the right time to lighten up an old family favorite and there are plenty of recipe sites online to help you make substitutions, not sacrifices. Keep healthy snacks on hand so when boredom has you heading to the kitchen choose a snack of fresh fruit, yogurt, or a handful of nuts.

refrigerator-22592466The bad news is that about 1 in 5 people worry about having enough food or being able to restock their supplies. With disruptions in the food supply chain and home delivery of groceries hit or miss (or delayed) it can be a good time to do an inventory of everything in your freezer, fridge, and pantry and plan creative meals around what you have on hand. (For more on this strategy, click here and here.)

The Silver Lining? Many home delivery meal systems are offering significant discounts for meal and snack delivery. And while you may think of meal delivery such as Nutrisystem* as “diet” food, the meals are healthful and could be used to supplement what you have on hand. This is also a good time to dig out appliances hiding in a closet…a George Foreman grill, an Air Fryer, or Crockpot can be used for easy to prepare meals without a lot of fuss. Crockpot cooking can be  an especially affordable and easy way to r batch prep meals, so you can cook once and eat two or three times.

These unprecedented times have us moving in new directions, but the survey results clearly showed that older adults are resilient. We are strong and creative in finding new ways to eat well, move well, and be well. We might just find that we like those Zoom happy hours with our friends and exercising online!

*Nutrisystem is part of the Tivity Health portfolio of products.

Thanks to Tivity Health researchers Dr. Justin Barclay and Lisa Jameson, and Janna Lacatell, Executive Director of Social Determinants Solutions for Tivity Health for providing information about the SilverSneakers survey.

Dr. Christine Rosenbloom is a registered dietitian nutritionist and a nutrition professor emerita at Georgia State University in Atlanta. Along with Dr. Bob Murray, she is the author of Food & Fitness After 50.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.

 

Food & Fitness After 50: What Does Disruption in the Food Supply Chain Mean for You?

grocey bagMost of us have changed our grocery shopping and eating habits while stay-at-home orders have taken effect. We’re not eating out as often and cooking at home is taking hold. Even as states reopen for business, we will feel the lasting effects of COVID-19 on our shopping and eating habits. But we all need to eat and some of the headlines are frightening…from meat processing plants shutting down, to essential food service and food industry workers becoming sick or losing their health and livelihood, to potential shortages of our favorite foods in the grocery store.

While there is agreement that our farmers and ranchers can produce enough food for us, the problem lies with the just-in-time distribution system. Normally, we don’t think much about how an ear of corn got from the field to our table or how the pork loin we plan to grill for dinner gets from a pig farmer to our grocery store. But, in times like these, a break in any link in the supply chain causes disruption that affects us all.

codex-supply-chain

The Big Picture

Let’s start with a big picture look from Christi Dixon, Agriculture Engagement & Advocacy Manager for Bayer. Bayer’s Crop Science Division is an agriculture company that supports farmers around the world. Christi breaks down four major points:

  1. There are disruptions in all segments of the industry. “Most of the time our supply chain is a well-oiled machine, but it is delicate and is not quickly adaptable,” says Dixon. The food supply chain is meant to deliver, not just to our retail stores, but to institutions and restaurants. With most of us at home and restaurants closing and food service operations at schools, colleges, office buildings, and other institutions not ordering the amounts of foods they normally would, it is not possible to quickly pivot to move those foods and supplies to retail. “Not many of us can store a side of beef in our freezer or take delivery of a tanker truck of fresh milk,” explains Dixon.
  2. There are disruptions in the labor force. From closing borders to keeping the labor force safe, farmers and ranchers are challenged to get their crops or animals out of the fields and into the food chain. “People who don’t know about farming have a hard time understanding why unemployed restaurant wait staff can’t be hired to pick crops, but it is a specialized skilled job, performed under difficult environmental conditions, and training is needed to get the job done correctly,” Dixon explains. Switching to unskilled labor is a challenge faced by many farmers.
  3. There are disruptions in row crops and fruits and vegetables. In the Midwest, row crops, like corn, cotton, soy, and canola are in the field, but farmers will face hard decisions come harvest time. Dixon explains that our “import/export systems in are in flux and farmers operate in a global marketplace, and when markets usually open to farmers close or disappear, it puts them at a disadvantage.” Foods can linger in ports unable to be shipped to traditional markets.

Fruits and vegetables will face a similar problem. Dixon explains that “90% of our U.S. produce comes from California, and fruits and vegetable distribution will be impacted as states determine what can be transported across state lines.” And, fruits and vegetables are highly perishable so moving them quickly from the field to market is imperative.

  1. Transportation disruptions hurt farmers. Farmers have to pay transportation costs and with profit margins already razor thin, some farmers make hard decisions to mitigate financial loses by plowing under a crop or using raw milk to fertilize their fields than pay for transport. Crops like potatoes are really hurting…. from French fries to baked potatoes, as restaurants aren’t using potatoes in the quantities they used to.

This all sounds pretty grim, but Dixon says farmers and ranchers are resilient and are learning to pivot. “Working with local food banks, connecting farm bureaus to organizations such as Feeding America, selling direct to consumers via social media…. farmers and ranchers are trying to find markets for their products.” And, while the USDA doesn’t have the capacity to store all the fresh produce, milk, and meat, they are moving quickly to purchase some products to deliver to communities in need.

veggies in field“One thing consumers can do is continue to purchase fresh produce….it is safe and healthful and we need not fear consuming fresh produce,” adds Dixon. And, let your retailer know that you want to purchase milk, produce, and fresh meats, “retailers need to have a pull from consumers so those running the grocery stores know that it will be purchased.”

What about beef?

Another consumer concern is “where’s the beef?” Fresh beef was quick to disappear from grocery store shelves early in the pandemic, so I reached out to registered dietitian, Caitlin Mondelli, Director of Food and Health Communications for the National Cattleman’s Beef Association, a contractor to the Beef Checkoff, and asked her a few questions. Our discussion expanded to a virtual briefing on all things beef with Colin Woodall, CEO of National Cattleman’s Beef Association and several other experts in the beef industry.

Is there a shortage of beef?

It is important to note that there is not a shortage of cattle supply and there is beef available at retail and food service. However, disruptions to the supply chain may temporarily limit the availability of certain cuts or lead some retail and restaurant chains to limit purchases to ensure the continued availability of beef for all consumers. ”

Meat case consumerThe disruptions to the supply chain result in slow downs and reduced efficiency at packing plants. There are four major U.S. packers, and all are facing logistical challenges as they struggle with COVID-19. CDC and OSHA have provided guidelines to keep workers safe and the guidelines are being used to support the health and safety of the workers while providing beef to consumers at retail and food service institutions. Plants vary on how they monitor compliance with the safety guidelines.

As the slow downs at plants occur with increasing the distance between workers and slowing the production lines, it means that some areas of the country may find certain beef items out of stock while others may not. At the beginning of the pandemic there was a surge in consumer demand and panic buying. Now, consumers may find restrictions on the amount of product they can buy, and with summer grilling coming upon us, favorites like ground beef and certain steaks may be temporarily harder to find in some places.

Consumers can opt for other cuts of beef and there are helpful tips for how to use the various cuts of meat on the website, Beef. It’s What’s for Dinner.

Some advocacy groups say that the beef industry is encouraging the USDA to remove food safety precautions to increase the speed at which meat is processed. What is the beef industry response to those claims?

The beef industry is not asking or encouraging the USDA to take down any food safety precautions. USDA inspections are critical to the safety of the product that gets to the consumer.

Should consumers be concerned about the safety of beef or packaging?

There are currently no reports of cattle testing positive for COVID-19. Additionally, the USDA is not aware of any reports at this time of human illnesses that suggest COVID-19 can be transmitted by food or food packaging. However, it is always important to follow good hygiene practices (i.e., wash hands and surfaces often, separate raw meat from other foods, cook to the right temperature, and refrigerate foods promptly) when handling or preparing foods.” (for more on food safety in the time of COVID-19, check out this post by clicking here.)

We’ve seen reports of chicken and pork producers euthanize animals when they can’t be processed. What about cattle?

The industry term is “depopulation,” but that is not an issue for cattle. Ranchers can move cattle into a “holding pattern,” by providing maintenance feed and moving them to pasture. With spring comes more green grass and pasture lands for cattle to graze; poultry and pork producers often don’t have that option.

Consumers often ask me grass-fed beef is healthier or safer to eat than other beef; what is the best response?

Most people don’t realize that cattle spend the majority of their lives grazing on pasture. On average, over their lifetime, grain-finished cattle consume less than 11% of their diet as grain and close to 90% of their diet as forage (e.g., grass and hay) and other human-inedible plant leftovers (e.g., dried distiller’s grains). While grass-finished beef tends to be a little leaner (1-2 grams less fat per 3 ounce serving), in general, all varieties of beef are equally nutritious as all are a natural source of more than 10 essential nutrients, like protein, iron, zinc and many B vitamins.

The only significant nutritional differences between the various beef choices relate to the fat content of grain-finished beef versus grass-finished beef. Grass-finished beef tends to be a little leaner, but other variables contribute to leanness, including breed, age, grade and cut. In other words, lean cuts of grain-finished beef are plentiful too. Cuts with the word “round” or “loin” in the name typically meet the USDA definitions of lean. As far as type of fat, beef’s primary fatty acid source, whether grass- or grain-finished, is monounsaturated fat, the heart-healthy fat found in olive oil, followed by saturated fat. Polyunsaturated fats, including conjugated linoleic acid and omega-3, can be influenced by forage cattle graze on, but because of cattle’s unique ruminant digestive system, these types of fatty acids are usually low in beef.

For a good read on understanding disruptions on the food supply, especially the cattle supply chain, check out this article by Temple Grandin, published on May 3 on Forbes.com.

For more information on the food supply chain and industry response to COVID-19, check out these resources.

Click here to learn more on keeping your food and family safe.

Click here to get the most recent updates on beef and worker safety from National Cattleman’s Beef Association.

Click here to learn more about fresh produce safety and fresh food partnerships.

Click here to learn more about the USDA Farms to Families Food Box.

Click here for more on food supply chain disruptions.

Dr. Chris Rosenbloom is a registered dietitian nutritionist and a nutrition professor emerita at Georgia State University in Atlanta. Along with Dr. Bob Murray, she is the author of Food & Fitness After 50.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.