Food & Fitness After 50: Unlocking the MIND Diet

While there is no one best diet for those over the age of 50, in Food & Fitness After 50, we highlight four healthy eating plans that can work for just about everyone. And, it happens that these are the top four plans identified as the “Best Diets” by U.S. News & World Report in their 2019 review. The four plans are:

  • The Mediterranean Diet
  • The DASH Eating Plan
  • The Flexitarian Diet
  • The MIND Diet

minddietThe MIND diet stands for the official mouthful name of the Mediterranean-DASH Intervention for Neurodegenerative Delay. A much catchier title is the MIND diet because its premise is that diet can delay cognitive decline.  Researchers at Rush University Medical Center in Chicago studied over 900 older adults from retirement communities for 5 years; those who had the greatest adherence to the MIND diet suffered less cognitive decline than those who did not. This was an observational study, meaning that it shows association with diet and brain health, but it doesn’t prove it. So, the researchers are in the midst of conducting a longer, more rigorous study with adults in both Chicago and Boston. The results will be available in a couple of years.

However, the diet plan is healthy and while it can’t promise to prevent all cognitive decline with aging, it certainly can’t hurt as the plan is comprised of healthy foods that we should all be consuming.

Today, we feature the MIND diet by posing questions to registered dietitian, author, colleague, and friend, Maggie Moon. I met Maggie many moons ago at a CIA meeting…. Culinary Institute of America, not the spy agency, in her role as nutrition communications director for the Wonderful Company. The folks that bring us tasty, healthful foods, like pistachios, almonds, pomegranates and juice, and Halo mandarins. Maggie has written two books: The MIND Diet and the Telomere Diet Cookbook.

Chris and MaggieAs you can see from the photo of the two of us together at the annual meeting of the Academy of Nutrition and Dietetics conference, she is not in my age demographic, so my first question was obvious!

Question: You are a young woman…. how did you get interested in writing about food and nutrition to prevent cognitive decline which is something we think about as a part of aging?

Answer: I’ve been a registered dietitian for more than ten years and while I do still feel youthful, to answer your question, I think about when I was truly young. I grew up in a three-generation household with my parents and my grandmother. They were all immigrants from a war-weary and economically depressed South Korea in the late 1960s, so my immediate family is all I have. I am lucky to have a handful of siblings, but no big extended family. Because of this I feel extremely close to my parents and am ferociously driven to support their wellbeing. And because I was just as close to my grandmother, I’ve been aware of the importance of healthy aging from a young age.

I’ve always had an affinity for the elderly, probably because of my relationship with my grandmother. I love helping them and it is upsetting to my core when I hear about mistreatment of older adults. Truth is, I’m looking forward to being old lady! I’m in no rush, but it is something I think of fondly. I think of aging as a privilege.

This is a long answer to a simple question, but I guess it boils down to my writing what I care about. And I care about helping people thrive as they age and improving their health in longevity. It starts with my own parents, but then extends to my and my husband’s future, and finally to all humans that I can reach with my work, whether they’re worried about their own health or someone else’s.

 Question: Can you describe the MIND diet in your own words. What is it about the diet that would appeal to older adults and when is the best time to adopt the MIND principles? I can image some people in their 60s saying “it’s too late for me.”

Mind diet coverThe MIND diet was born from research led by Dr. Martha Clare Morris at Rush University in Chicago. Its foundation is a blend of two well-studied heart-healthy diets, but what makes it different is that it’s been optimized for brain health based on the available evidence for which specific foods support cognitive health, slow down decline, and reduce the risk of developing dementia. The two landmark studies that came out in late 2015 suggest that following the MIND diet keeps the brain 7.5 years cognitively younger and reduces the risk of Alzheimer’s by 53% compared to those who didn’t follow the principles of the diet.

It’s never too late, especially for someone in their 60s. Most of the research related to the MIND diet is with older adults, so it’s clearly relevant throughout older adulthood. The Alzheimer’s study was conducted with people ages 58-98 and the average age in the cognitive decline study was 81 years old.

That said, the results indicate that the longer someone followed the dietary principles the greater the benefit for brain health, suggesting that more years of healthy eating was more protective. Therefore, I think it’s important for people to eat for brain health at any age, but especially after age 40.

Question: What are the core principles of the diet? How did you develop the recipes for the book?

The core principles of the MIND diet includes ten healthy food groups that make up the foundation of the eating pattern. It also includes five food groups that should be limited.

The MIND diet includes whole grains, vegetables, olive oil, red wine (for those who drink alcohol), leafy greens, nuts, beans, berries, poultry, and seafood. From a culinary and cultural sensitivity perspective, I appreciate that the food groups are so broad that they can be adapted to many different heritage diets and preferences. The foods to limit include processed and red meat, solid fats from butter, margarine and cheese, fried food in general but especially from fast food, and added sugars from pastries and other sweets.

Here is a breakdown of recommended food groups to consume:

Foundation (these are minimums, except for red wine)

  • Whole grains – 3 times a day
  • Vegetables – daily
  • Olive oil – used as main fat
  • Red wine – a glass with a meal (only one; excess here is detrimental, and of course, if you don’t drink you won’t miss the benefits of the diet)
  • Leafy greens – six times/week
  • Nuts – 5 times/week
  • Beans – 4 times/week
  • Berries – 2 times/week
  • Poultry – 2 times/week
  • Seafood – 1 time/week

Limit

  • Processed and red meat – less than 4 times/week (e.g. no more than 3 times/week)
  • Butter/margarine – less than 1 tbsp/day (e.g. no more than 1-2 tsp/day)
  • Cheese – less than 1 time/week (e.g. once every two weeks)
  • Fried food – less than 1 time/week (e.g. once every two weeks)
  • Sweets – less than 5 times/week (e.g. no more than 4 times/week)

The recipes for the book were developed by me and other culinary dietitians. For the guest recipes, I collaborated with trusted colleagues. I provided the recipe parameters and then reviewed submissions to ensure they fit the guidelines and added a good variety of options before selecting them for my book.

Question: Let’s describe your newest book about telomere health….fill us in on how this ties into the MIND diet.

telomere-book-cover-on-amazonMy newest book, The Telomere Diet & Cookbook, came out in fall of 2019. It’s about genetic aging on a cellular level, and how what we eat can slow or accelerate biological aging. Telomeres are protective endcaps to our chromosomes, and they prematurely dwindle when exposed to inflammatory diets, environmental toxins, and poor sleep, to name a few. They protect the DNA in our chromosomes like shoelace tips protect shoelaces from unraveling and growing dysfunctional. Telomere length is a widely-accepted gauge for biological aging in research.

Telomere health is ultimately tied back to fighting inflammation and oxidative stress, which are also systemic issues the MIND diet attacks and improves. Both books are about healthy aging for all. In both books, the evidence-based perspective is that the more years spent eating healthfully the better. That sounds like common sense, and to some degree it is, but it actually signals a shift in thinking about aging: in this paradigm, aging is a continuum that begins at birth, not just once we hit a certain birthday. This is why two 50-year old people can be in completely different stages of biological aging while at the same chronological age – one vibrant, active and thriving; the other sedentary, sluggish and beleaguered with chronic health conditions. Of course, genetics, socio-economic factors, and lifestyle all play a part, but what we eat is something under our control.

Question: What the 3 key takeaways that you want people to know about cognitive health as we age?

  1. It’s never too late to start to eat healthfully.
  2. The earlier you start the better.
  3. Prevention through a healthy diet and lifestyle, not waiting for a miracle medication, is currently the best defense against age-related cognitive decline.

For more information on both diets, check out Maggie’s website by clicking here.

For more tips on eating well, moving well, and being well, check out Food & Fitness After 50 available at Amazon and other booksellers.

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

 

Food & Fitness After 50: Surviving and Thriving the Holidays

Here come the holidays and with them lots of myths and misinformation about food and nutrition.

First, I want to be clear that we don’t need to restrict our enjoyment of traditional foods served during the holidays. But, some of us tend to go overboard and throw out all common sense when it comes to eating and exercising in the period from Thanksgiving to New Year’s Day. How many of us say, “I’ll start healthy eating and exercising on January 2?”

Let’s start with a holiday weight gain. What is the average amount of weight gained during the holidays (Thanksgiving through New Year’s Day)?

  • None
  • 1-2 pounds
  • 5 pounds
  • More than 5 pounds

nihms663481f1The most common answer is 5 pounds, but no one really knew for sure. So, in 2000 a small study with about 200 adults was published and reported that the average weight gain was about 1 to 2 pounds.

However small the weight gain, it tended not be lost in the spring or summer and the researchers surmise that about 50% of annual weight gain is tied to the holiday period. One to two pounds doesn’t sound like much, but fast-forward 20 years and the extra weight adds up. During the holidays we might adopt a more carefree attitude when surrounded by so many social events featuring lots of special foods with greater variety and bigger portions. Couple that with less physical activity during the winter months and it is easy to see why we tend to gain a few pounds.

What can we do? A study with 111 adults randomly assigned to daily self-weighing or no weighing during the holiday period found that the group who self-weighed did not gain weight and the control group gained a few pounds. Interestingly, the individuals who were overweight and self-weighed lost a bit of weight. I’m an advocate of self-monitoring of weight. No one needs to obsess over the number on the scale, but for many it can be a motivator to maintain weight.

Is turkey coma a real thing?

We’ve all heard it and some of us have probably said it, the reason we are tired at the end of the Thanksgiving meal…. turkey coma! The origin story is clear. Turkey is rich in protein, protein is made of amino acids, and one of those amino acids is tryptophan which is a starting compound for making the neurotransmitter, serotonin. Serotonin has a calming effect. But here is where the connection between tryptophan from our turkey dinner and serotonin in the brain gets murky. First, our Thanksgiving dinner, including the turkey, contains many other amino acids and they compete for entry into the brain by sharing carriers that shuttle compounds across the blood brain barrier. If we only ate a meal with just tryptophan it could make you sleepy, but we don’t. And, chicken has the same amount of tryptophan as turkey, but we don’t talk about “chicken coma!”

5835c3211a00002500cc97f0So, what makes us sleepy? Most likely it is the large meal that we consume. As the big meal gets digested the small intestines stretch sending signals to “rest and digest.” Couple the big meal with a beverage choice for many of alcohol, which also has a sedative-like effect. and a perfect sleepy state is likely! So, don’t blame the poor turkey!

What about the pie?

Dessert abound at holidays, but from a nutritional standpoint, which is the best choice?

  • Apple pie
  • Pecan pie
  • Pumpkin pie
  • Sweet potato pie

OK, they all taste great, but the pumpkin and sweet potato pies are the nutritional champs. One slice has about 300 calories but about 80% of your daily need for vitamin A. I know, you don’t eat pie for vitamins, buy why not? Choosing nutrient-rich foods is always a smart idea. The apple and pecan pie weigh in at 400 and 540 calories, respectively. Enjoy a taste of any or all but remember that the second half the dessert tastes just like the first, so scale back your portions.

Don’t forget to be active

Keep your activity up during the holidays by engaging family and friends to move away from the televised football games for a game of touch football. And, many of you have pool tables, ping pong tables, or other game tables in your house or garage, so organize a fun tournament to get people off the couch. Check out local organized events, like Turkey Trots. Last year, my niece got us involved in a “Gobble Jog;” running or walking a 5-K event on Thanksgiving morning is a refreshing way to start the day.

Thanksgiving 2018

And, take “activity snacks” throughout the day. Set your fitness watch reminder to get up and move every hour. Even 5-minute activity snacks can add up to help meet exercise goals.

Happy, healthy holidays…from Thanksgiving to New Year’s Day, here’s hoping you enjoy the festive period. Let me know what you did to stay active or eat healthfully this year by responding to this post!

For more tips on eating well, moving well, and being well, check out Food & Fitness After 50 available at Amazon and other booksellers.

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

 

Food & Fitness After 50: My Favorites from Philadelphia’s Food & Nutrition Conference & Expo

Every fall about 10,000 dietitians get together for 4 days of education, networking, and fun. The meeting is packed with workshops, breakfast briefings, committee meetings, education sessions, culinary demos, receptions, and hundreds of exhibitor booths. For me, the meeting is more about networking, connecting with old friends, and meeting new ones. While I enjoy the education sessions, I get more science from the specialized workshops than from the general sessions. However, the general sessions help me understand what health professionals are concerned about and what their patients or clients are asking about.

While it is hard to pick favorites, here my highlights from 2019.

My favorite workshop was sponsored by The Beneo Institute on the gut microbiome. Canadian researchers presented data on the progressive loss of diversity of gut microbiota when low fiber diets are consumed. And, Canadians and Americans are woefully short of dietary fiber in their diets. Fiber is not only needed for regularity but maybe more importantly as a source of food for our gut bacteria. We’ve talked about probiotics in previous posts but prebiotics…the food source for gut bacteria is taking on greater interest. One well-studied prebiotic fiber is chicory root fiber or inulin, used as an ingredient in some yogurts, bars, and cereals to boost fiber. And, because chicory root fiber is slightly sweet, it can lower sugar content at the same time as increasing fiber. The workshop concluded with a demonstration of the challenges of adding fiber to our favorite foods (some fibers form gels when mixed with water that would change the texture and palatability of foods) and ended with a taste test of muffins made with chicory root fiber to demonstrate the ability to increase fiber and while decreasing sugar. You might read in the popular press that chicory root fiber or inulin should be avoided because it can cause bloating and gas. Anytime you eat a lot of fiber, especially if your diet is low in fiber, you can experience gas and bloating. That is why dietitians always tell patients and consumers to gradually increase fiber intake. Gradually increasing fiber, including prebiotic fibers, is good for the gut and good for health.

My favorite educational session was “Redefining Aging and Embracing Longevity.” The speaker, Brenda Richardson, is a superstar dietitian in long-term care. Her lecture started with a series of videos on ageism and if you can have a few minutes, watch this video from Australia on how ageism affects us all. “We are not at risk for aging, we are aging,” was a central message. She shared some useful resources on reframing aging initiatives and the Frameworks Academy, offering a free course on communications and aging.

protein noodlesMy favorite new product bite in the exhibit hall was courtesy of the Seafood Nutrition Partnership, tasting Trident Seafoods Wild Alaska Pollock noodles; these noodles are fully cooked and have 10 grams of protein per serving. I’m ready to try them in my favorite Pad Thai.

 

 

Pistachio crusted chicken with lemony greens

My favorite new recipes from sponsor receptions are included below. As I have said before, I don’t develop recipes, but I love trying new ones. Pistachio Baked Herb Chicken with Lemon Baby Greens, from Wonderful Pistachios, is absolutely mouth-watering! The recipe isn’t online but here’s a picture of the recipe and email me at chrisrosenbloom@gmail.com if you want me to send the recipe. I made this dish when my brother-in-law was in town and it will be in regular rotation of recipes in my house.

Another recipe is from General Mills. Mini chocolate peanut butter bites, a sweet treat, but with the small portions, the calories are kept in check (but, it is so good you might be tempted to eat two or three!) I made a batch to take to a neighborhood cookout tonight but I should have tripled the recipe as they were gone in flash! mini-chocolate-peanut-butter-bites

My favorite reception? Well, that is easy and while I’m not one to brag, my friend and business partner, Stephen McCauley of The Ginger Network hosted a soiree in my honor for receiving the Academy of Nutrition and Dietetics Medallion Award for lifetime achievement. The reception was held on the 59th floor of The Four Seasons Hotel and the views, the food, the friends were all fantastic! We always say that Stephen knows how to “ginger things up,” and he more than gingered up this event. He even made medallion stickers for everyone to wear! I’ve been a dietitian and an involved volunteer in my professional organization for 45 years. To be honored by one’s peers and celebrated by one’s friends is humbling, exciting, and made this meeting the most special one yet!

Food & Fitness After 50: Keep Active Every Day

Cibola Nat'l Forest
Barbara at Cibola National Forest

I met Barbara through exercise classes at the YMCA and volunteering at our local county library, but I didn’t really know her, and my hunch was that this 65-year old energetic, vibrant, kind woman would have lots to offer on eating well, moving well, and being well. So, I invited her to lunch and my intuition was correct. She was joining me after a visit to the assisted living facility where her father lived until his death about a year ago. She was dropping off home-made banana muffins to the staff and residents because she gained an affection for them for treating her father so well. That is a definition of a kind person!

Barbara spent her working life in administration and moved into sales for a financial product. Like many who live in this small town, she and her husband were weekenders to the lake and when they retired about 5 years ago, they moved into their lake house for full time residence. She says she is busier than ever, a refrain that is frequently heard from retirees. With five children and four grandchildren she still finds time to do the things she enjoys, mainly keeping active every day.

Move Well

shinrinyoku“I’ve always been an outdoor person,” says Barbara. ”I love being in nature and I embrace the Japanese concept of forest bathing (not bathing in the sense that we think of it), but the idea that being surrounded by trees in nature brings peace and rejuvenation.” She is right; being in the presence of trees is part of a public health program in Japan, stated in the 1980s called “shinrin-yoku” or an appreciation of nature. A walker for most of her life she enjoys hiking, pickleball, and rollerblading. “There was an office park near by my office and every day after work I would roller blade 10 miles. It was my absolute most favorite exercise! If I could find a suitable place to roller blade, I would still be doing it.”

gardening-www5At the YMCA, she can be found in 2 classes most days as well as playing pickleball on some days. “Dance aerobics, yoga, and boot camp are my go-to classes…I do one for fun and one for a tough workout.”  As member of the local botanical garden, she has learned enough to care for her garden which she calls “organized chaos,” but it keeps her outdoors, her happy place.

She has also paid more attention to her balance, something we all took for granted when we were younger. “Besides yoga, I try to work on my balance every day. I stand on one foot when brushing my teeth and practice getting up from a seated position on the floor without using my hands. I haven’t mastered that yet, but I’m trying!”

Eat Well

Family Beach 2018About 11 years ago, Barbara became a pescatarian, eating fish and seafood, and avoiding meat. “I didn’t do it for health reasons, but for environmental and ethical reasons.” She enjoys a mostly plant-based diet with lots of veggies. “I love the hydroponic lettuce that is grown here in town and I buy it by the case as a base for my daily salads.” I love to eat, but I try to control my portions and fill up on the good stuff.” She does treat herself every night to something sweet, usually dark chocolate, but is mindful of the portions.

Be Well

I used to tell my sons, “every day when you get up you can choose to have a positive attitude or choose to be a grump. I try to keep a positive attitude and always look for the good in a situation; I surround myself with positive people and have no time for negativity and complaining. That keeps me well.”

pexels-photo-319834She is an active volunteer keeping her connected to her community and provides the social aspect of being well. When we met, I encouraged her to join me in the Friends of the Library and she is now the president of our little group. She also belongs to a neighborhood dinner club and the previously mentioned botanical gardens.

Challenges

When I asked Barbara what challenges she faces, she laughed and said that number 1 was she loves food! Doesn’t seem like a challenge to me, but she explains that she when dining out or going to parties she wants to eat everything, so she practices restraint, but still enjoys all the foods.

And, despite her love of nature and being active, she says there are some days when she doesn’t want to go to an early morning exercise class. “I have a hard time giving myself permission to listen to my body and take a morning off. But my friends remind me it’s OK and I’m trying to heed their advice.”

Tips for healthy aging

Barbara offers these succinct tips to eat well, move well, and be well.

  1. Say no to diets and enjoy any food you like in moderation.
  2. Do stuff that makes you happy.
  3. Do things with people that you enjoy. The social connection is critical as we age.
  4. Aim for financial freedom; stay within your budget and don’t put yourself needlessly into debt by buying a bigger house or newer car.

I think we can all get on board with those tips!

For more tips on eating well, moving well, and being well, check out Food & Fitness After 50 available at Amazon and other booksellers.

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

 

 

Food & Fitness After 50: It’s Movember: A Movement to Raise Awareness on Prostate Cancer

Moustaches 3x. His and Hers.MuttsnuttsIn 2003, two friends in Melbourne, Australia were having a beer when they began talking about fashions and fads that have faded with time. The conversation got around to moustaches and they decided to bring back the facial hair in the month of November. Inspired by a friend’s mom who was raising funds for breast cancer research, they decided growing a mustache for prostate cancer awareness would be a unique way to capture public attention. Hence, Movember was born.

Prostate cancer is the most common cancer among men in the U.S. according to the National Institute of Cancer. Since prostate cancer cells grow very slowly there are efforts to reduce growth through chemoprevention, that is compounds in foods or drugs that can slow the growth.  One of the most promising is a naturally occurring red pigment of the carotenoid family called lycopene (lye-co-peen). In plants, lycopene protects their cells from light-induced stress. Apricots, guava, and watermelon contain the compound, but they can’t beat the lycopene content in tomatoes and tomato-based products like canned tomatoes in all forms, including tomato sauce, paste, and marinara sauces. Which brings me to my favorite t-shirt, the one that gets a double take every time I wear it my exercise class. chris

Lycopene is a lipophilic, meaning it has an affinity for fat (lipids) so eating tomatoes with some fat will increase absorption. Maybe that is why a drizzle of olive oil over fresh tomatoes tastes so good. But, another way to increase lycopene absorption is through heat treatment, as in the canning process. Cooking makes lycopene about two and half times more available to the body. While there is no recommended dietary intake (RDA) for lycopene, studies show about 10-20 milligrams/day is a good bet. One cup of tomato sauce has 46 milligrams, while tomato catsup has only 2 mg per tablespoon.

Research presented at the 2016 American Institute for Cancer Research Conference “based on a systematic review of 66 population-based studies conducted over a period of more than 20 years to identify trends that indicated a relationship between tomato and lycopene consumption and prostate cancer incidence found that men who consumed higher amounts of lycopene had an 11 percent reduced risk of prostate cancer compared to those who consumed the least; highest amounts of circulating blood lycopene was also linked to a 17 percent lower risk. There was a 1 percent decrease in prostate cancer risk for each additional 1 milligram of lycopene consumed per day. An average tomato has about 3 milligrams of lycopene.”

 

Tomato Wellness Line Up

While the research is promising for slowing prostate cancer cells, it is far from conclusive, so please don’t turn to lycopene supplements, but do eat plenty of tomato-based products for not only their lycopene, but for the vitamins A and C, folate, and potassium.

For those of you who say, “I never eat processed foods,” think again when it comes to canned tomatoes. According to Alec Wasson, “chief tomato evangelist” with the Tomato Products Wellness Council, “canned tomatoes are harvested in the field and immediately whisked to a nearby processing plant, where they are sealed within 3-6 hours, capturing the flavor and nutrition of tomatoes at their peak. And since about 85% of the lycopene in our diets comes from tomatoes, canned products are easy, affordable, and versatile.”

So, as November is upon us and prostate cancer awareness is a theme for the month, enjoy eating canned tomatoes in every form this month, and the other 11 months, too. For more information on all things tomatoes and tasty recipes check out Tomato Wellness. And, for those of you who ask where you can get a cool “Legalize Marinara” FNCE 2019 Medly (1)shirt, click here. 

And, 100% of all t shirt sales goes directly to Movember Foundation.

P.S. You might know that botanically tomato is a fruit, but in 1893 the U.S. Supreme Court declared tomato a vegetable (it went to the court based on a tariff dispute!)

For more on foods that fight cancer and other chronic diseases check out Food & Fitness After 50, available at Amazon or other booksellers.

Disclosure: I have no affiliation with the Tomato Wellness Council or any of the products shown here. I simply love tomatoes!

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

Food & Fitness After 50: To Eat Meat or Not to Eat Meat?

high_protein_diet_s4_steakI grew up eating beef. Meat was always at the center of the dinner plate, except on Fridays when we usually got fish sticks. And, when I say beef, I’m not talking about the lean beef that I encourage meat eaters to eat. Juicy meatloaf, fatty burgers, pot roasts, and roast beef were staples. Add to that, prepared meats, like bologna, hot dogs, bacon, and sausage were also in heavy rotation.

A couple of weeks ago several research papers were published that rocked the nutrition world. OK, with everything else going on in the world, it may not have made it to your newsfeed, but for dietitians it was a big deal. Basically, the studies published in The Annals of Internal Medicine seemed to reverse decades old advice that eating red meat is bad for your health. The media headlines were fast and furious casting doubt on all nutrition science and warning us that once again, nutrition researchers are flip floppers.

We dislike flip flopping….be it from a politician or a health professional.

A lot of the discourse focused on the research methodology used to conduct nutrition studies. Here’s the bottom line: it is hard to study nutrition in people. It is easy to use cell cultures (in vitro research) or animals, like mice, because you can control cells or mice. With humans, it is not so easy. (I always used to tell my students to count the legs on the research subjects before accepting the study results to apply to humans.) If you think about it, it makes sense. Let’s say I asked you to complete a very long questionnaire asking you what you ate and how often you ate it over the past six months. Most of us can’t remember what we ate yesterday, let alone over an extended period. To add to the mix, how the food was prepared is hard to recall….was the fish broiled, fried, battered, blackened, or frozen? And, what about the portion size…do you know how to distinguish a 3-ounce from a 5-ounce hamburger patty?

Another confounding issue with nutrition research is when we change our eating habits there is usually substitution involved. Let’s say you substitute ground turkey for lean ground beef in your tacos. Unless the ground turkey is ground turkey breast (which is usually more costly), the lean ground beef may have a better nutrition profile.

But, today, I don’t want to get into all the arguments for or against eating beef. Many others have written on the topic with clarity and insight. For a detailed analysis, I like this piece from Cara Rosenbloom of Toronto in the Washington Post (no relation, but we joke we are distant cousins).

Another good read on nutrition controversies, including eating meat,  comes from ConscienHealth, one of my favorite daily reads.

And, check out this post from friend and colleague, Dr. Keith Ayoob that includes a discussion of the environmental impact of beef…hint, it might be lower than you think.

What I do want to share are tips for those who choose to eat meat. And, it is a choice. I consider myself a flexitarian; I don’t eat meat every day and when I do eat meat I choose lean cuts and small portions. Here are some tips that work for me.

Lean-BeefChoose lean cuts. By definition, a lean cut has 10 grams or less of total fat and less than 4.5 grams of saturated fat in 3.5-ounce serving. A quick way to know if a cut of meat is lean is to look for the word “round” or “loin” in the name. Pork loin, ground round, eye-of-round, or sirloin are all lean cuts. A 3-ounce (size of a deck of cards) lean cut of beef or pork provides about 20 grams of high-quality protein and 10 essential nutrients. A scoop of protein powder might also give you 20 grams of protein but is devoid of other nutrients.

Honey-Mustard-and-Herb-Oven-Roasted-Pork-Loin-3Lean pork is also a high-quality meat. Yes, there are fattier cuts of pork (ribs, bacon, sausage) but pork chops or pork loins are lean and contain quality proteins, packed with vitamins and minerals.

While there several plant-based burgers on the market today (Impossible Burger, Beyond Meat) they are not nutritionally superior to lean beef burgers. Enjoy them if you want to choose less meat but don’t think they are the most healthful options.

Consider a beef-plant mixture for a burger. One of my favorite way to make burgers is to mix about 2-ounces of lean ground beef with about ½ cup of finely chopped mushrooms and form patties for the grill. The mushrooms add volume and moistness as well as sneaking in a serving of veggies.

Grill flank steak and slice and serve over a salad brimming with veggies.

thLook for healthy substitutions at the deli counter. I like Boar’s Head Pastrami Seasoned Turkey Breast; not pastrami turkey, but turkey seasoned with pastrami seasoning, as a substitute for fattier pastrami. Use the turkey to make a healthier reuben by adding sauerkraut, a slice of Swiss cheese, tangy mustard on a rye bread. ((I have no connection to Boar’s Head meats!)

Whatever you choose, remember it is the total dietary pattern that makes for good health. So, for meat eaters, keep portions in check, pile on the veggies, healthy grains, and delicious fruit to balance your meals.

For more tips on healthy food choices, check out Food & Fitness After 50, available from Amazon and other book sellers.

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

 

 

 

Food & Fitness After 50: Fish Oil Supplements

We’ve been exploring the benefits of seafood in the diet (for the previous posts click here and here). Today let’s answer your questions on fish oil supplements.

As a quick reminder, health organizations like the American Heart Association recommend at least 2 servings (a serving is equal to 3.5-ounces) of fatty fish twice each week to get the recommended 250-500 milligrams of omega-3 fatty acids of EPA and DHA (sometimes referred to simply as fish oils). But there is nothing simple about sorting through the many fish oil supplements on the market for those who don’t eat enough fatty fish. Add to that, trying to wade through the sea of health claims and understanding the label is even trickier. I checked in with Senya Joerss, Technical Manager for Trident Seafoods Corporation to ask about fish oil and omega-3 supplements.

While I don’t want this to turn into an organic chemistry lesson, this infographic can help explain the different types of omega-3-fats. While we tend to lump them together under the umbrella of omega-3s, what we are really after are the EPA and DHA, the two omega-3s that have been extensively studied to promote heart, brain, and eye health.

 

ALA-EPA-DHA-infographic

That leads to the first question on the various formulations on the market.

Question: Is salmon oil a better choice for a supplement than other omega-3s on the market?

Salmon oil contains a good amount of omega-3s but some fish contain more (sardines and mackerel for example). But, the omega-3 content of fish is dependent on what the fish eat. Salmon is one of the fattier fishes and therefore salmon oil is a good choice for a supplement due to its omega-3 content. As a consumer, that means you can take fewer capsules. Also, salmon oil is a natural form of the fats meaning better absorption, so it gets in to the blood stream more readily. Joerss responded this way, “Trident’s product, Pure Alaska Omega Wild Alaskan Salmon Oil delivers the same whole fat omega nutrition as eating two portions of cooked wild salmon per week; it’s the closest supplement option when you cannot eat fish for dinner.” And while the health benefits of EPA and DHA are what we are after, Joerss states that “fatty fish, like salmon, contain many other fatty acids and omega fats (examples: Omega-7, Omega-9, Omega-11 fatty acids) that are not as well researched as EPA and DHA fatty acids, but there is a plethora of evidence to support overall health for populations eating fatty fish regularly.” She believes there is a synergistic effect in consuming multiple fats together to provide balance. So, while eating fatty fish is the best way to get the health benefits, salmon oil is the next best thing.

Question: How do you read a nutrition label for fish oil. I find it confusing. For example, the front of the bottle says 1000 milligrams yet the supplement facts panel on the back of the bottle says 2 softgels contain 600 milligrams of omega-3s.

Joerss understands the confusion and says “it is challenging for the consumers to interpret fish oil labels because they all look slightly different.” For Trident’s product, what you are taking is “Salmon Oil” so that is the name of the product and the largest font callout on the front of the label. The 1,000 mg is the amount of Salmon Oil you get with each softgel. This is typically the way “Fish Oils” are marketed especially if the oil is not refined because fish oil contains more than omega-3 fatty acids. (Another example would be “Cod Liver Oil” softgel products, they list the amount of cod liver oil consumed per unit or per softgel on the front, so you know how much cod liver oil each unit/softgel delivers).

PAO_Salmon-Oil_Costco.com_v7FAThe suggested serving size for the Pure Alaska Omega Wild Salmon Oil is 2 softgels which is 2,000 mg (2 grams) of salmon oil per serving. The salmon oil omega-3 content, other fatty acid contents, vitamin content (A & D), and other fat-soluble compounds remain present in the same portions and amounts you would find in the lipid (fatty) portion of wild salmon.” Which is why the amount of EPA + DHA don’t add up to 1000 milligrams.

However, Joerss adds that “while there are some products that do not list EPA and DHA exclusively on the label all fish oils should include a total omega-3 value.” She explains that some products, like “whole omega” fish oil calls out only total omega-3s because it is a natural product.

Watch out for the claim that omega-3 supplements contain a certain percent of the Daily Value or DV.   This is a meaningless claim because there is no Daily Value set by the USDA or FDA for fish oils. You will find a DV for nutrients like vitamin D, but not for fish oil.

Question: What is astaxanthin and is that unique in fish oil products?

Astaxanthin is an antioxidant or carotenoid found in bacteria and algae. It gives the pink color to shrimp and salmon and other crustaceans. Joerss explains that “astaxanthin is present in wild fish that eat and feed freely on algae and other fish in nature. Salmon oil that is cold-pressed, similar to extra-virgin olive oil, uses an extraction process that preserves the astaxanthin that is present in the wild salmon – so that is unique compared to most other fish oils which remove this as part of the refining/concentration process.” However, Joerss points out that astaxanthin in Trident’s salmon is oil is small when compared to products that add this carotenoid to their fish oil supplement.

Question: Is there a fish oil for vegans?

Algal oil is a good option for vegans. Algae is where fish get their EPA and DHA so oil made from algae can supply omega-3s to plant-based eaters. Algal oil is more costly than other fish oils but can meet the needs of vegans.

Question: Many people complain of a fishy aftertaste when taking fish oil…any tips for reducing the after taste (i.e., taking with meals, taking at a certain time of day, refrigerating the capsules?)

Some people do complain with the “fish burb” or aftertaste, but Joerss recommends taking the supplement at the beginning of a meal and a substantial meal, like lunch or dinner would be best. “Some people report taking it with orange juice, but I do not think oil and seafood typically pair nicely together with OJ!” She adds that “we do not recommend freezing or refrigerating the capsules because that will prolong the rupture time of the softgel. If the softgel does not rupture soon after being swallowed that is less time for your body to absorb the nutrients within each softgel.

For more information and resources for omega-3s, check out Trident’s brand, Pure Alaska Omega and also the website for the Global Organization for EPA and DHA Omega-3s or GOED.

For more information on eating well in your 50s, 60s, 70s, and beyond, check out Food & Fitness After 50.

Disclosure: I was a guest of Trident Seafoods, Women of Seafood, to learn more about wild Alaska fishing. However, I was not asked to write this post or compensated to do so.

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

 

 

Food & Fitness After 50: Answering Your Questions

Slide openingI enjoyed talking to an engaged and inquisitive audience of about 100 older adults in Asheville, North Carolina on my favorite topic, Food & Fitness After 50. There were so many good questions that Dr. Bob and I will answer a few of them in this post. For some of the questions, we will refer you to some older posts that covered the topic in greater depth.

Question: What is the best oil to use…I am confused about so many choices?

The cooking oil aisle has become as crowded as the yogurt dairy case! With so many choices, brands, and health claims it is a challenge to sort it all out. In my opinion (based the nutritional properties of the oils) and the oils I use in my kitchen I recommend extra virgin olive oil for sautéing, salad dressings, and drizzling over roasted veggies and pasta. I like some flavored olive oils, too, like lemon, Tuscan herb, and garlic. For everyday cooking, I use a neutral-tasting canola oil. Both have a high percentage of monounsaturated fats with low levels of saturated fats. I also use peanut oil for stir-frying because it has a high smoke point, meaning that it can be heated to a high temperature without setting off the smoke detector. In addition, I use a dash of sesame oil at the end of stir-frying to give the meal a distinct flavor. The other factor in recommending these oils is economic. They are affordable compared to some of the new kids on the shelf.

Here’s a chart of the various oils; choose the oils with the yellow and blue bars and limit the ones with red bars.

oil-comparison-chart

Question: What is the difference between extra virgin olive oil (EVOO) and light extra virgin olive oil?

Light extra virgin olive oil is more refined than regular EVOO, making it lighter in color, giving it a neutral taste and a higher smoke point. It is not lighter in calories or fat.

Question: Is vitamin K good for bone health and what foods is it found in?

The fat-soluble vitamin K works as a co-factor for making proteins important in blood clotting and bone metabolism. Deficiency of vitamin K is rare in the U.S. and it is unclear if supplementation will reduce the risk of osteoporosis, but this is a robust area of research, so stay tuned for more information as it becomes available. For now, your best bet is to eat plenty of leafy green veggies, one of the richest food sources of vitamin K. Collard and turnip greens, spinach, kale, and broccoli are all excellent sources. Also, canola and soybean oils contribute to our vitamin K status. You will probably find vitamin K in your multi-vitamin supplement as well as some calcium supplements touting bone health.

Contrary to popular belief, people on warfarin (Coumadin®) don’t need to eliminate vitamin K, but they do need to maintain a consistent intake of the vitamin so as not to interfere with the drug’s action. For more information of vitamin K, check out this fact sheet from the Office of Dietary Supplements.

Question: Is Tai Chi helpful for arthritis?

older-adults-tai-chi-outside-e1505160556655I asked Tai Chi expert, Chris Cinnamon, founder of Tai Chi Chicago, and he gives Tai Chi an enthusiastic “yes” as a good exercise for those with arthritis. A recent review of research on the health benefits of Tai Chi reveals that the strongest evidence is for reducing fall risk and reducing pain from knee osteoarthritis. To learn more about the benefits of Tai Chi check out this interview with Chris from our blog.

Question: I love to swim and is swimming the only exercise I need, or do I also need to some strength training?

Swimming is a fantastic whole-body exercise that can help build and maintain muscle strength, improve stamina, and spark weight loss.  As with all types of exercise, we get out of it what we put into it.  In other words, we can’t expect great benefits if we constantly swim at a casual pace.  We need to push ourselves in the water so that our lungs and our muscles are frequently taken out of their comfort zones.  Isolating the legs with kicking exercises and doing the same with the arms by using a pull buoy can add variety and challenge to your swimming.  Out of the water, if you can make time for additional exercise—even if that’s only an extra 5 minutes a day—then briskly walking stairs or jogging or weight lifting or calisthenics are good ways to place stress and strain on your bones to help keep them strong, something that swimming does not do.

Question: Can you recommend specific exercises for fall prevention?

Falls can have devastating health consequences, especially in older adults.  We are all going to fall from time to time, so our goal should be to minimize the number of times we fall, along with the damage that occur when we do fall.  Improving our balance is just one aspect of fall prevention because on those occasions when we find ourselves off balance, we need the leg and core strength, along with quick reactions, to prevent ourselves from toppling over. Happily, there is good scientific evidence—coupled with common sense—to indicate that staying fit through a variety of different activities is a great way to reduce the risk of falling. Balance exercises such as standing on one leg for at least 20 seconds can help improve balance, but that shouldn’t be surprising.  More useful are exercises that require stepping over obstacles to mimic walking through a crowded attic or tiptoeing through a garden.  Exercises that increase leg and core strength are helpful, as are activities that improve agility—our ability to change directions quickly and accurately.  Dancing of all sorts, tennis, team sports, pickle ball, and handball all fit that bill.

Question: Can I get enough quality protein on a plant-based diet?

Absolutely. According to the Plant-Powered Dietitian, Sharon Palmer. “There are many examples of high-quality plant protein foods—similar to the quality of animal protein. The star plant protein is soy—it is similar in quality to animal protein. In addition, pulses (beans, peas, and lentils) are high in quality, too. The important point is that if someone consumes a balanced plant-based diet, with adequate sources of a variety of plants—pulses, soy foods, whole grains, vegetables, nuts, seeds—they can get the all of the amino acids needed by the body from those foods. It’s not necessary to “combine” or “complement” proteins at each meal. However, it is important to make sure you are selecting a variety of protein-rich foods at each meal to ensure adequate protein intake. One note: vegans may need slightly more protein daily to accommodate for digestibility—the high fiber nature of many plant foods means that the proteins are not quite as digestible. So, it’s a good idea to get servings of protein-rich foods at each meal and snack. And don’t forego soy needlessly—this is a really important plant protein source for vegans.”

For more on plant proteins, here is an interview with Sharon and be sure to check out her website for terrific tips, recipes, and lots of other great stuff.

Question: Can you recommend some online sites or videos for exercises designed for older adults?

There are plenty of websites and YouTube videos that focus on exercises for older adults.  Here are four examples:

1) National Institute on Aging has educational materials and videos targeted at getting older adults more active through basic exercises that can be done at home.

2) Fitness Blender offers a wide variety of at-home workouts of varying durations and difficulty.

3) For those interested in yoga, Yoga with Adriene is a good place to start.

4) For older adults who desire challenging strength training, along with an understanding of the science behind it, take a look at videos from Athlean-X.

All of these resources provide great ways to get started with new activities, all of which can be modified to suit individual needs and interests.

To learn more about foods and physical activity for those in the 50s, 60s, 70s, and beyond, check out, Food & Fitness After 50 , available at Amazon (both as a soft-back or an E-book) or other booksellers.

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

Food & Fitness After 50: Cruise Control: Tips to Enjoying Great Food and Maintaining Your Weight on a 2-week Cruise

2017_Viking_Homelands_956x690_tcm13-15581We just returned from a 2-week Viking Ocean Cruise, visiting 7 countries and 10 cities in Scandinavia and on the Baltic Sea. It was a trip of a lifetime and before we left we heard the same thing from friends who are serious  cruisers….”the food is fabulous, with loads of options and endless buffets.” All that is true, and it made us pledge to enjoy the food but set the intention to not gain weight.

In Food & Fitness After 50 we advise four principles of a healthy diet for older adults:

  • Include all the energy-containing (calorie) nutrients of carbohydrate, protein, and fat
  • Choose nutrient-rich foods (foods packed with vitamins, minerals, and healthy plant-compounds)
  • Consider your risk for chronic disease when choosing foods
  • Enjoy food and mealtime

IMG_274120190922_072005 (1)

On a cruise it is easy to focus solely on the enjoyment of food and mealtime. I’m not about to tell anyone to wear blinders when choosing their meal, but with these tips you can enjoy it all and still fit into your clothes when disembarking the ship.

Before you decide where or what to eat (ships have many options from intimate small dining to endless buffets to white table cloth fine dining, as well as specialty restaurants) check them all out. At the buffets, do a walk through before filling your plate, focusing on the regional cuisine and vow to sample one food that is new to you every day. Since Viking is a Norwegian cruise line the seafood options were endless; salmon, crab, lobster, shrimp, halibut, and cod were our staple proteins. In a previous post I wrote about smoked salmon and lox. I tried another variation….gravlax, a Nordic dish of salmon cured in salt, sugar, and dill. It has a sweeter taste than the lox or smoked salmon than we eat in the U.S. My husband had kippers one morning for breakfast; a whole herring, butterflied and hot-smoked. The taste (and smell) was too strong for me!20190915_113831 (1)

Ask for smaller portions; yes, it is possible! Ask for a one-egg omelet instead of 3 eggs and load it up with spinach, peppers, and onions (a good definition of a nutrient-rich meal) and request entrée portions be scaled back. I often opted for a “sampler platter,” trying a small portion of many foods on one plate. Yes, it sometimes made for odd combinations, but it was fun to try so many foods without feeling stuffed at the end of the meal.

Fill up on foods with a low-energy density; that means foods lower in calories but with high volume to keep you full. Soup is a great way to start a meal and I often found that the soups were so delicious that one bowl of soup was all I needed to eat for lunch. Fruit is also low-energy density and the fruit options were plentiful and tasty.

IMG_3151And, back to smaller portions, what about dessert? The pastry chef turned out beautiful, decadent desserts and many were right-sized but there is opportunity to go overboard at the gelato station! Ask for one scoop of gelato to enjoy the sweet taste without blowing your food budget. I always tell folks that the second half of the dessert tastes just like the first half; so, no need to eat a big piece of cake, pie, or a cookie the size of a man hole cover!

IMG_3142Talk to the chef and take a galley tour. These tours are not advertised but ask guest services if you can get a look behind the scenes. I was impressed with how organized, efficient, and clean everything was in the kitchen. I enjoyed talking to the Chef de Cuisine, Ivan Paineman, about how he delivers high quality, delicious food for the many restaurants on board, as well as room service. We also took part in a special “Chef’s Table” meal one evening, featuring a regional cuisine 5-course meal with wine pairing and got to talk to the chef about how he decides which cuisines to feature.

IMG_3154

Don’t abandon your exercise routine; no need to do so with a world-class gym on board and indoor and outdoor swimming pools. (My favorite was the infinity pool at the back of the ship….feels like you could go over the ship and right into the ocean.) We spend some time in the gym, but we got most of our exercise on walking tours of the cities. Guided walking tours were included in most cities and we got lots of steps in while seeing the sights of Stockholm, Copenhagen, Berlin, Aalborg, Tallinn, and Bergen. It doesn’t feel like exercise when listening to a knowledgeable, engaging guide showing off his or her favorite city. Most days, we got over 15,000 steps.IMG_2739

I’d be remiss if I didn’t bring up alcohol as it pours freely at lunch and dinner on-board. No need for a drink package on Viking unless you want to add breakfast drinking! Alcohol adds extra calories and loosens your resolve to eat healthy. We certainly enjoyed the wine with meals but breakfast, mid-morning, mid-afternoon, and late-night imbibing is something that no one needs! But, when in Germany, I couldn’t resist a local beer! For more on alcohol and health, click here.IMG_2969

Thanks to Viking for delicious food, charming cities, luxurious accommodations, and attentive staff. We met our goal of not gaining weight, but it was hard to transition to land lubber status and making my own meals and cleaning my house!

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