Food & Fitness After 50: It’s a Good Time to Pass Along Kitchen Tips and Family Recipes

Keeping our social distance, my neighbor, Amy and I were talking (well, sort of shouting) across our yards and she said she had an idea for this blog. After listening to her ideas, I am posting a Q&A to share her great suggestions for passing along her favorite kitchen hacks and family recipes to the next generation. Thank you, Amy Clark!

fuel-nutritionMost of us value family meals and for good reasons. A recent systematic review confirms that family meals improve fruit and vegetable intake and improve family connectedness, communication, expressiveness, and problem-solving. And, sharing family heritage through cherished family recipes and teaching children some easy kitchen tips and tricks can improve the bond between the generations.

Question: What made you think about sharing recipes with your family at this time?

Self-isolation and family lock-down is a perfect time to teach kids some kitchen basics that they can use for a lifetime and help to instill the love of cooking. I also think that showing our children how to master simple tips can help making cooking more streamlined to save time in the kitchen. This can help them realize that cooking isn’t a daunting task.

Question: What are your top tips to engage younger kids in the kitchen?

For the younger kids, get them to help with some easy tasks. We probably all know that overly ripe bananas can be peeled and frozen and used in banana bread*, muffins, or pancakes, but another use for bananas is this trick that I use. Have kids peel ripe bananas and slice into ½-inch to 1-inch slices and lay them on baking sheet lined with parchment or wax paper. Slide the tray into the freezer for an hour or two and then transfer to a gallon-size freezer bag. I like to stack the layers on top of each other inside the freezer bag by reusing the parchment or wax paper. They don’t take up much freezer space and it prevents food waste of those tasty bananas.

The kids can pull out the slices when they want to make smoothies, put on cereal, or make pancakes. I like to use them for a breakfast bowl.

Amy’s Breakfast Bowl

½ cup uncooked oatmeal

1/3 cup pomegranate juice

1 Tablespoon of shelled, raw sunflower or pumpkin seeds

Handful of frozen blueberries

4 or 5 sliced frozen bananas

Mix together in microwave safe bowl and microwave for 40 seconds. Remove from microwave and stir and microwave for another 40 to 45 seconds.

LemonAnother kitchen hack that is easy to pass along to kids is how to save time by having lemon zest and juice at the ready. Wash lemons and grate the zest. Show kids how to use a cheese grater (carefully, of course!) by grating the lemons on the side of the grater with the smallest holes. If you have a zester, that works well, too. Wrap the zest/peel from each lemon in a piece of parchment paper and store flat in a sandwich-size freezer bag. Once zested, cut the lemons and squeeze the juice into a measuring cup, removing seeds in the process. Pour the juice into ice cube trays and freeze. (Your kids may have never seen an old-fashioned ice cube tray!)  Once frozen, remove the lemon cubes and store in freezer bags. One of my absolute favorite recipes for lemon zest and juice is a Lemon Dutch Baby, which the kids will love. If you’ve never tried it, search online and you’re bound to find several recipes using lemon juice and zest. Kids can easily help with this recipe. I like making it in a cast iron skillet because it crisps the crust and some of the iron from the skillet gets absorbed into the food, making it a richer source of dietary iron.

Question: You said that this is also a good time to pass down recipes from one generation to another. What treasured recipes do you have that you want to share with your sons?

I get concerned that some family recipes may be lost over time.  All three of my sons enjoy cooking and grilling but would rather come up with something on the fly or go online to look up a recipe. I want to not only share family recipes but teach them how to make them. My favorite recipes are those passed down from my husband’s grandmother, Estelle.  Grandma Estelle was an amazing woman and fabulous cook who lived to be 99 years old. Maybe she got her love of cooking because one of her first jobs was working at a dairy farm testing the milk for safety. My two favorite recipes are her amazing pie crust (for her famous Coconut Cream Pie) and chicken and dumplings. Both comfort foods to be sure, what we could all use a little comfort right now!

Homemade pie crust is easier to make than you might think. It is cheaper than buying a frozen or refrigerated crust and the taste and flakiness is unbeatable. Pie crust is a good recipe to make with your kids and watching them learn to use a rolling pin is priceless! The crust can be used for pies, of course, but also for homemade chicken pot pie. Once made, the dough can be frozen in individual balls until you are ready to thaw and roll out, which saves you time.

Chicken and dumplings
Amy’s version of Grandmother Estelle’s chicken & dumplings

Our family’s favorite is Estelle’s chicken and dumplings. To make the recipe a bit less daunting, I substitute a large rotisserie chicken for a raw broiler chicken. I remember watching her make it when she would visit us in the summer. I’m sure many of her generation cooked and baked the same way and trying to pin down the exact measurements was a challenge. She would say, “just use a little of this and splash of that.” But even though she didn’t measure a single ingredient, it always came out just right.

Even at 50+, I am still discovering unique family recipes that I can pass on. Last summer, when my husband Randy and I were visiting his parents, I saw his dad cutting up the entire rind of a watermelon. When I asked him what he was doing, he shared another family recipe I did not know about. My mother-in-law showed me how to cook the rinds down and create Watermelon Preserves. She learned how make the preserves from watermelon rinds when she was young from her mother-in-law! The preserves have a unique flavor and we really enjoyed it. When I got home, I made a batch and shared a jar with my son and his fiancé. (See photos below.) I told her the story and she was excited for me to teach her how to make them…another mother-in-law inspired recipe! I love how that recipe, which was created to use every part of the watermelon, is now something preserved (pun intended) and is being passed down by to another generation.

Question: What do you think is a good way to pass along the family recipes?

tgn_080918_nfmm_consumer_infographics_-14-outline_002Some of us have a little more time at home right now so it is a good time to clean up your recipe files and pass along your favorites to your kids…. you can create a recipe box, a recipe book, or more likely for this generation, a digital file shared on a flash drive! Along with each recipe, write a little history of the origin of the dish or why you like it. No matter which way you choose to share the family recipes, I think your kids will appreciate them for years to come.

Banana bread

 

*One of Chris’ favorite recipes for banana bread comes courtesy of California Walnuts, Old Soul’s Banana Walnut Bread. After baking and cooling the banana bread, it freezes well. I have a loaf in my freezer right now! Click here for the recipe.

 

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.

Food & Fitness After 50: Eating Well in the Time of Coronavirus

keep-calm-and-eat-healthy-125Coronavirus is everywhere…on the news, in our social media feeds, on our minds, and, most worrying in the air! Good nutrition and feeding your family is never old news but now might be a good time to plan to:

  1. clean out your pantry, freezer, and fridge to use up those hidden gems or toss those that have gone bad,
  2. manage your supplies so you don’t have to run to the grocery store,
  3. think about what staples you should have on hand in case things get worse before they get better.

refrigerator-22592466Let’s start with #1. Many of you are food hoarders. I don’t mean that in a bad way, but you might have more food hiding in the cupboards or the freezer than you realize. I am sure we’ve all bought cans of tuna on sale only to realize that we had plenty of it on hand. So, start with a thorough inventory of what you already have. I like this comprehensive approach from Real Mom Nutrition, registered dietitian, Sally Kuzemchak. She has tools to help you inventory and organize everything from your pantry to your freezer. While you are taking everything out of pantry, fridge, and freezer, take time to clean the spaces. We are concerned about the spreading the coronoavirus, we often forget basic food safety practices, including cleaning food storage spaces. Toss anything that is old (I found a box of granola that had a 2017 date; clearly time to toss!)

Next step, rotate food by “use by dates”, just like they do in the grocery store. Then, get creative. Find recipes or assemble meals based on what you have on hand. Today I am making a lighter version of sweet and sour chicken in the crockpot because I had a couple of chicken breasts, a red bell pepper, half an onion, and 2 carrots that I wanted to use. I added some chicken stock, low-sodium soy sauce, Worcestershire sauce, and Thai chili paste for the sauce. I will stir in some pineapple juice mixed with cornstarch to thicken the sauce and serve it over steamed rice for dinner. If you struggle with meal assembly, go online to any of the hundreds of websites to help you find a way to use the foods you have on hand.

Managing your supplies means keeping track of what is in your fridge, freezer, and pantry to plan meals. I know, planning sounds like a lot of work, but many of us have a little more free time right now and planning saves you money and reduces food waste. Did you know that up to one-third of all of world’s food is wasted? That food could feed 3 Billion people….or the equivalent to 10 times the population of the USA! 

Picture1

Lastly, if you do need to restock, consider keeping these staples on hand (personalize as needed for preferences, allergies, etc.)

1389969431643For the pantry:

  • Canned beans, black, kidney, garbanzo, baked beans (I am partial to Bush’s Beans because they keep their texture in soups, stews, etc.)
  • Chicken, beef, and vegetable stock
  • Canned soup
  • Pasta
  • Rice and rice mixtures
  • Canned tomatoes and/marinara sauce
  • Canned tuna and salmon
  • Dry lentils and split peas
  • Dried fruit
  • Nuts
  • Peanut butter
  • Jelly or Jam
  • Crackers
  • Breakfast cereals
  • Oatmeal
  • Shelf-staple milk
  • Potatoes
  • Olive oil
  • Canola oil
  • Flour
  • Sugar
  • Yeast

For the freezer:

  • Chicken (whole, parts, breasts, etc)
  • Lean ground beef and turkey
  • Pork loin
  • Lean beef (flank steak, strip steaks, top round, Tri-Tip roast)
  • Fish fillets
  • Shrimp
  • Frozen vegetables (I prefer bags to boxes)
  • Frozen fruit
  • Veggie patties (I like MorningStar Farms Spicy Black Bean Burger and Original Chick Patties)

For the fridge

  • Cheese
  • Yogurt or kefir (good for gut health!)
  • Milk
  • Eggs
  • Apples, Oranges, Mandarins
  • Onions
  • Celery
  • Carrots

This isn’t meant to be a comprehensive list, just the basics with longer shelf life in case you aren’t able to get to the store. Take some time to learn some new culinary skills…I plan to learn to perfect pizza dough (hence, the yeast on this list) instead of the cardboard crusts found in most grocery stores and take out pizza!

For more tips on eating well check out Food & Fitness After 50.

 

 

Food & Fitness After 50: Recovery After Hard Exercise

iStock-Older couple runningMany folks over the age of 50 are incredibility active: pickleball, tennis, swimming, running, hiking, and cycling are all popular with the 50+ crowd. I am often asked about hydration and recovery strategies and sometimes I hear some crazy things. So, what do you really need to help your body recover after a long, hard work out or competition? First let’s talk about two things you don’t need.

One, a new fad called “dry fasting,” or in other words, starvation and dehydration. The idea of dry fasting (no food or water) for a set period (anywhere from 3 days to a couple of weeks) is just plain dumb for everyone, but especially for older, active adults. We’ve talked about the important of hydration in previous posts, so click here for more information on the importance of hydration for older, active people. Just say no when you come across the YouTube videos of dry fasting enthusiastic followers and stick to your tried and true fueling and hydration strategies.

Another thing you don’t need is expensive waters that claim to be “smart” by changing the acidity and alkalinity (pH) of your blood. Organs, like lungs and kidneys, tightly control our blood pH in the range of 7.35 to 7.45; if gets higher it is called respiratory or metabolic alkalosis and if it is lower it is respiratory or metabolic acidosis and both are life threatening. There is no need to try to acidify or alkalize your body because your lungs and kidneys won’t let you do it anyway. The only thing “smart” about these waters is the money they are making for their promoters.

blood ph

For real recovery and hydration, here is what we know:

  • Fluids help restore body water.
  • Carbohydrates replenish muscle carbohydrate stores (glycogen).
  • High quality protein provides key amino acids for repairing muscles.
  • Antioxidant-rich beverages like tart cherry or blueberry juice provide plant compounds that can reduce inflammation and help with muscle soreness after a hard workout.
  • Omega-3s (often called fish oils) are also anti-inflammatory and most Americans don’t get enough of these healthy fats in their diets.

ERSA Norwegian food scientist, Janne Sande Mathisen, has combined all these ingredients into a new recovery beverage called Enhanced Recovery Sports Drink. The beverage contains 20 grams of whey protein with 2 grams of leucine (an amino acid referred to as the anabolic trigger), and 1600 milligrams of omega-3s. It was tricky to find a form of omega-3s that worked in solution that didn’t taste fishy.

The carbohydrate source is from fruit juices (apple, pear, and black current) to give both rapidly absorbed carbs and polyphenol-rich fruits (those antioxidant healthy plant compounds).

I was sent some samples to try and I shared them with some very active friends. The overwhelming consensus is that it is a tasty drink, not too sweet, and serving size of just a little over 8-ounces is the right amount to drink after a workout without bloating, aftertaste, or too much volume. I think it tastes like kefir; others say it tastes like a yogurt smoothie.

I like the food forward approach of this recovery drink and think it might be a good solution for combining recovery elements in to one simple-to-drink beverage. For competitive athletes who may have to undergo drug tests, the product is certified by Informed Sport to contain no banned substances that could disqualify an athlete from competition.

Disclosure: I was sent free samples of the product to try, but I was not asked to or compensated to write this post. I have no connection to the company.

For more tips on staying healthy while being active, check out Food & Fitness After 50, available on Amazon or other booksellers.

 

Food & Fitness After 50: Good Bones

A recent article in the Washington Post caught my attention because it related to an issue that older adults frequently ask about….how to protect their bones as they age.

Hip-Fracture-Surgery-Infection-640x444According to the study published in JAMA vitamin D supplements showed no effect on reducing hip fractures where as vitamin D plus calcium had about a 16% reduction in the risk of breaking a hip. Hip fracture is one of the most serious threats to health as we age. Here’s a few facts from the Centers for Disease Control and Prevention.

  • Each year over 300,000 older people—those 65 and older—are hospitalized for hip fractures.
  • More than 95% of hip fractures are caused by falling, usually by falling sideways.
  • Women experience three-quarters of all hip fractures.
    • Women fall more often than men.
    • Women more often have osteoporosis, a disease that weakens bones and makes them more likely to break.

Dietary Supplement Use for Bone Health

A recent survey from the Council on Responsible Medicine, a leading trade association for dietary supplements, shows that among consumers over 55 years of age who take dietary supplements, 31% cite bone health as a reason for supplementation. For younger age groups, bone health is not mentioned as a reason for supplementation. That is too bad because the time to build bone is when we are young! Peak bone mass is achieved somewhere around the age of 30 or 35 so waiting until you are 60 to start worrying about bone health is a bit too late. It’s like getting concerned about your cholesterol level after you’ve had a heart attack. (Side note to my older readers…encourage your grandchildren and great grandchildren to get plenty of bone building nutrients now!)

boneMass35Anthony Thomas, Director of Scientific Affairs for Jarrow Formulas puts it this way, “Maximizing peak bone mass is important when we are young to protect against age-related bone loss.  A 10% increase in peak bone mass is estimated to reduce the risk of osteoporotic fracture later in life by 50%, so early life deserves more attention to ensure sufficient nutrient intake and status to support bone health across the lifespan.”

It Takes More Than Calcium and Vitamin D to Make a Healthy Bone

natto
Natto

While the media focuses on calcium and vitamin D, Dr. Thomas reminds us that bone is more than those two nutrients. Healthy bones need the minerals magnesium, potassium, copper, manganese, silicon, boron, and zinc. Two underappreciated vitamins are also key, vitamins C and K. Vitamin C is needed to produce collagen, the most abundant protein in the body and building block of bone. Vitamin K helps calcium get deposited into bones. There are two forms of vitamin K, referred to as K1 and K2. K1 is most well-known for its role in blood clotting. But the K2 form promotes bone building. It is hard to get sufficient K2 from foods. Dr. Thomas points out that “vitamin K2 is from bacterial origin, so it is found in fermented foods in which bacteria are used as starter cultures in cheeses and sauerkraut.  The best dietary source of vitamin K2 in the form of MK-7 is the traditional Japanese dish natto, cooked soybeans fermented by the bacteria Bacillus subtilis subspecies natto, that while popular in Japan, is not much appreciated in the U.S.“ The best way to get this form of the vitamin is with supplements sold as MK-7.

“Based on emerging research, the supplemental doses used in research is a daily dose of vitamin K2 as MK-7 is 45 micrograms upwards of 360 micrograms is recommended,” adds Dr. Thomas.

Fall Protection

While foods and supplementation can help provide nutrients for healthy bones, don’t forget the ABCs (agility, balance, and coordination) as keys to help preventing falls. We’ve written about this before (click here for the post), but it pays to work on your balance with activities like yoga, Tai Chi, or simple exercises such as balancing on one foot when you brush your teeth. When it comes to balance, we can use it….or, we can lose it!

Check out this video from Silver Sneakers for easy exercises to improve your balance

For more information on foods and supplements for bone health and tips to improve your agility, balance, and coordination, see Food & Fitness After 50, available at Amazon and other booksellers.

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

Food & Fitness After 50: Clint Eastwood Revisited

Guest blog post by Dr. Bob Murray

In a previous post Dr. Murray wrote about the powerful benefits of maintaining a young mindset on our healthspan—the number of years we enjoy good mental and physical health. In today’s post, he expands on maintaining a young mindset. (For the post, click here.)

attitude is everythingfamous study published in 2002 demonstrated that negative perceptions of aging can significantly influence longevity. Older adults with a positive mindset—a positive attitude—about aging lived an average of 7.5 years longer than those who harbored negative perceptions of aging. Putting a more personal spin on the topic, Hollywood director and actor Clint Eastwood—still incredibly energetic and productive in his 80s—said that when he gets up every morning, he tries not to “let the old man in.”  In other words, Clint strives to maintain a young mindset in everything he does.

The incredible power of maintaining a young mindset is worth revisiting because we all have control over how we think about ourselves and our place in the world and that control allows us to reshape negative perceptions about aging that may have inadvertently crept in over time.

That very message was the central theme of a One Day University lecture by Professor Catherine Sanderson of Amherst College.  To help make her point about the benefits of having a young, positive mindset, Dr. Sanderson spoke of how mindset has been shown to alter perceptions of pain, susceptibility to illness, surgical outcomes, hormonal responses to eating, and the benefits of physical activity.  And she mentioned the 2002 study as an example of how mindset can affect aging.  In a nutshell, mindset is powerful stuff.

bad attitude Dr. Sanderson stressed that in addition to having a positive mindset about aging, other factors such as maintaining a strong sense of personal control and good overall health habits (including a nutritious diet and regular physical activity) also contribute to longevity, as does how we react to the inevitable stresses of life.  Those who typically view stress as negative and debilitating live shorter lives than those who embrace stress as unavoidable yet positive challenges that enhance life.  Successfully coping with stress improves our capacity to handle life’s ups and downs and directly contributes to our overall happiness.  We all know people whose glass-is-half-empty approach to life is a burden to them and to those around them.

Do you wallow in feelings of rejection when things don’t work out the way you had hoped, or do you accept rejection as an impetus for redirection?  The first reaction—an adverse response to stress—has many negative physiological and health-related consequences.  Although it is not easy to alter how we deal with stress, it can be accomplished.

Dr. Sanderson suggests ten ways we can change our outlook on life, including how we handle stress:

  1. Work to change our stereotypes about what happens with age. For example, if we think that becoming more forgetful is inevitable as we age, that self-fulfilling prophecy is likely to come true.
  2. Physical activity—every movement counts. Housework can be just as valuable as a fitness class.
  3. Meditation each day, even if it that amounts to only a couple minutes of mindful solitude, can positively affect mental health and physical function.
  4. Learning—both mental and physical—helps restore, maintain, and expand neural circuits in the brain and throughout the body.
  5. Faith of any sort. The stronger the faith in a higher power, the more positive the impact on longevity.
  6. Spend  time in nature.  Good things happen to physical and mental health when we spend time outside, even when we just sit and enjoy our surroundings. (We wrote about the concept developed by the Japanese called forest bathing as enjoying nature. For the post click here.)
  7. Get a dog (or cat).  Not only do pets prompt us to move more, having the responsibility to care for an animal’s welfare adds a purposeful dimension to life. (see out blog on the benefits of owning a pet by clicking here.)
  8. Maintain good relationships. Healthy relationships with family, friends, coworkers, and neighbors, leads to happiness and happiness leads to longer, healthier lives.
  9. Manage stress. Often easier said than done, but how we react to unexpected events is usually under our total control.
  10. Embrace adversity. We can’t avoid it, so we might as well welcome adversity as a way to improve ourselves.

churchill quote on attitudeThere is a lot of compelling science to support Clint Eastwood’s advice to not let the old man (or woman) in.  The fact that our attitude—our mindset—has direct bearing on how we age gives all of us an amazing amount of control over our destiny.

For more tips on being well as we age, see Food & Fitness After 50 available on Amazon or from other book sellers.

 

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

 

 

Food & Fitness After 50: Citicoline for brain health?

In 2015 I wrote a post on a dietary supplement called citicoline. For the post click here.

HealthyBrainIn the post I wrote about learning of citicoline at a conference and was given a sample. My husband had been experiencing some trouble finding the right word when he was speaking so he wanted to try the supplement. From that day on he has continued to use the product. Although his report of improved brain health is anecdotal (one person’s subjective experience does not equal a fact) there is some research to support the positive effects of the supplement. He is such a disciple of citicoline that many of his family and friends now take it. But, should you?

I was interested in finding additional and more current, research since the 2015 post was written but didn’t find much. One reason might be that dietary supplement companies tend not to invest in rigorous experimental research trials because they are not required to do so to market a supplement. Unlike drugs, dietary supplements don’t have to prove they work to be sold; that’s why there are so many supplements readily available.

Citicholine
Chemical structure of citicoline

To begin, citicoline is a naturally occurring brain chemical. It is not found to any great extent in foods (there is some in organ meats) but when taken as a supplement it is broken down into choline (a B-vitamin) and a compound called cytidine which is then metabolized to uridine. That’s important because citicoline can’t cross the protective blood brain barrier but choline and uridine can. Once in the brain the compounds convert to citicoline, sometimes called CDP-choline. In turn, citicoline increases the brain chemical phosphtidylcholine that helps brain function and increases the number of chemical messengers in the brain.

When I first reviewed the literature the small number of studies that had been published cautiously suggested that supplemental citicoline could be an effective treatment for mild cognitive impairment but more research was needed to see if the effect was long term (most studies are short term…a few weeks to a few months) and if it could slow the progression to dementia.

A study published in 2012 was well-controlled: by a well-controlled study I mean the participants in the study were randomized to treatment and it was double-blind…neither the researchers nor the participants knew who was getting the citicoline or placebo. The researchers studied 60 healthy women, between the ages of 40 and 60, and showed that when given either 250 or 500 milligrams of citicoline both groups improved on tests to measure mental attention compared to the placebo group. However, this was another short-term study; just 28 days.

My quest to find more current research was unsuccessful so I turned to Natural Medicines Database for their review. The conclusion, which was last updated in November of 2019, was that citicoline is “possibly effective” for a decline in memory and thinking sills that occur with normal aging. Supplemental citicoline “seems to help memory loss in people aged 50 to 85 years.” The review noted there is insufficient evidence to say it prevents or reverses memory losses in those with Alzheimer’s Disease. There are minimal side effects, although some people report trouble sleeping, headache, or nausea.

The dose of citicoline ranges from 250 milligrams to 2000 milligrams a day, but the range of 250 to 500 milligrams is a usual dose used the research studies.

If you choose to try citicoline, it is always recommended to discuss with your health care provider. And, be sure to include all over-the-counter medications, including dietary supplements, when your doctor asks about medications you are taking.

CDP_suplrgI found over 150 products marketed that contain citicoline, some with fanciful names, liked Active Mind or Brain Wave that claim to “speed up your brain.” Many of those products also contain caffeine; the likely source of “speeding” the brain. If you get the blessing from your physician and want to try it, stick to one that just contains citicoline. Two reputable products are Cognizin (Kyowa Hakko) and Citicoline CDP choline (Jarrow). The Jarrow formula is the one that my husband takes.

As for me, my memory is good and I haven’t found a reason to try a supplement, but my husband believes it has helped him.

To learn more about dietary patterns and supplements for those 50, 60, 70, and beyond, check out Food & Fitness After 50available on Amazon and other booksellers.

Disclosure: I have no financial connection to any dietary supplement, including the citicoline brands mentioned in this article.

 

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

 

Food & Fitness after 50: Beyond Google for Answers

We all do it. We use Google to search for information. That is fine when we are looking for a restaurant in a new town or curious about a historical figure after watching a Netflix movie, but when it comes to food and nutrition information it can lead to disinformation.

GoogleCase in point, I searched for citicoline (the subject of next week’s post on brain health, so stay tuned) and 796,000 results showed up. The first 3 results were sponsored posts or ads and many of us don’t pay attention to that distinction. Later in the list of results was a WebMD article but with no date on when the article was first published or recently reviewed, we don’t know how current it is. Then, while reading the article, an ad for another heavily advertised supplement, Prevagen, popped up. (For an interesting take on Prevagen, see this article from the Center for Science in the Public Interest titled “Prevagen: How Can This Memory Supplement Flunk Its One Trial and Still Be Advertised as Effective? “To read the article click here. So, my faith in Web MD as an unbiased source of information has waned!

Most of us don’t go beyond the first page of Google results so we’re stuck with advertisements and sponsored content. So, where can you go for good information without wading through all the scientific journals which can leave you even more confused?

When I am researching a nutrition or health topic, I start with Pub Med, a free search engine containing more than 30 million citations for medical literature from MEDLINE, life science journals, and online books. Most of the citations will allow you read the research abstract but only some of the citations include links to full-text articles. Lucky for me, I have access to my university library…one of my favorite perks of being an emeritus professor.

I also use the Natural Medicines Database to research dietary supplements, but a subscription is required to fully use the site. Again, I’m lucky because membership in a practice group of sports dietitians, includes access to the database as part of my membership fee.

So, today, I want to share some free websites that I use and think will help you gain a clearer picture of  nutrition and health information. These are good places to begin your search instead of simply “googling it.”

Your Aunt Sue raves about the Eco-Atkins Diet and you’re scratching your head wondering if you should try it. Check out the website from the U.S. News & World Report Best Diets for 2019. This website is more than a ranking of “best” diets….it gives you detailed information on every aspect of the diet. And, they review 41 different diets…. from the most popular to those you’ve never heard of (Eco-Atkins?). I rely on this site when someone asks me about the latest and greatest diet. With the new year upon us…. dieting questions are bound to come up. The site includes commercial weight loss programs, diets for diabetes and heart health, plant-based diets, and of course, weight loss.

OSSHave you seen the documentary “The Game Changers,” featuring amazing vegan athletes? Documentaries can be very convincing but often one-sided. That is when I turn to McGill University Office of Science and Society for their take on everything on the latest nutrition trends, fads, and crazes. Their mission is to “demystify science for the public, foster critical thinking, and separate sense from nonsense.” They do that with good humor, sharp wit, and an engaging website. I love the short videos from Dr. Joe Schwarz and team and their answers to curious questions such as “should you put collagen in your smoothie, or should you wash eggs before cracking them?”

Keeping up with obesity research is daunting, and it seems like every day there is a new study with headlines telling us which food or beverage causes obesity or which diet will reverse the global tide of overweight and obesity in children. So, I turn to ConscienHealth and read their short post every morning. Founder, Ted Kyle, describes it thus, “our guiding principle is to connect sound science with the needs of consumers to develop obesity solutions that allow people of all sizes to be the healthiest they can be.” The daily post is always thoughtful and balanced and recognizes that black and white thinking won’t help us tackle the health problems facing Americans.

cspiLastly, I’m often asked about biotechnology. The word sounds scary, but it is just a combination of biology and technology. We all love technology (where would we be without our hand-held computers, or as we call them, smart phones?) but when it comes to our food, we are leery of using the latest technology tools to improve agriculture to feed the world. Biotech is moving so fast that it is hard to keep up with what is currently happening and what is coming. I like following The Agricultural Biotechnology Project from The Center for Science in the Public Interest (CSPI). This non-profit organization is not tied to industry and offers a clear-headed take on GMOs, gene editing and other tools used in agriculture. Before you dismiss all biotechnology practices as “bad,” take a look at this website for answers to your questions.

I hope I’ve encouraged you to seek new sources for information on nutrition and food and health. So, in 2020, here’s to good health and good information!

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: 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: 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.