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: 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: Plant-Based Eating

A recent article in the Washington Post noted that the number of new food and drink products that mentioned plant-based eating grew 268% between 2012 and 2018. There is no getting around it…plant-based eating, from oat milk to chickpea snacks, are filling the shelves of grocery stories.

Sharon head shotI sat down with the Plant-Powered Dietitian, Sharon Palmer, to ask her about plant-based eating for the 50+ crowd.

What drew you to be the plant-powered dietitian? Did you grow up in vegetarian household or was it something you discovered in your studies in nutrition and dietetics?

I grew up in a mostly vegetarian household. My parents tried to follow a vegetarian diet for religious reasons, so I grew up eating a lot of healthy, home-made foods and some of the funky vegetarian foods of the 60s and 70s. I then went to school to study nutrition at Loma Linda University, which is a meat-free campus, even back in the 80s. This is the original Blue Zone*in the US. After school, I was more of a flexitarian—I never really had acquired the taste for meat, I always preferred plants. After that I became a pescatarian (one who eats fish) for a while, then moved back to lacto ovo (milk and eggs) vegetarian. About 7 years ago I took a 30-day vegan challenge so that I could personally understand this diet to counsel others. I found that I felt good about my own health and the minimal impact on animals and the planet. So, I’ve been moving along on this diet pattern ever since.

What’s the difference between vegetarian, vegan, and plant-based eating?

Plant-based eating originally was defined as a diet that focuses mostly on plant foods. However, in recent years, more and more experts, groups, restaurants, authors, food companies, and people are using the term plant-based to mean 100% plant-based, as in vegan.  In nutrition research, the term is still used more broadly, however most people consider it to mean vegan. Vegetarian is a diet that excludes animal flesh but allows for dairy and eggs. Vegan excludes all animal foods in the diet, including dairy and eggs.

Many older adults, me included, grew up with meat at the center of the plate. How would you suggest we break away from that mindset?

I always suggest that making steps toward a more plant-based diet is a great start towards a healthful, sustainable eating pattern. One of the first things you can do is switch your thinking; not every meal has to have a piece of meat as the star. On a plant-based diet, the plants are the stars. I often start my meal planning with the plant food. For example, if I have a butternut squash in my kitchen, I start thinking about that as the star of my plate—perhaps I will stuff it with lentils and faro or use it in a thick stew with white beans and serve a side salad. The inspiration comes from the seasonal plants. Other things you can do: find plant-based swaps. If your favorite meal is spaghetti Bolognese, try a lentil Bolognese; turn your pepperoni pizza into a broccoli cashew pizza, and your meat lasagna into a kale lasagna. You can also turn to the wonderful variety of ethnic foods that are based on plants, such as falafel, hummus, tofu stir-fry, and Chana masala.

There is a lot of emphasis on quality protein for aging muscle; can older adults get high quality protein in a plant-powered diet and what are the best sources of protein to support muscle mass and strength?

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 information, see Today’s Dietitian for an article on plant proteins, written by Sharon.)

What are the benefits of plant-powered diets on chronic disease that affect many older adults ?

There is a good body of evidence that suggests plant-based diets, including vegetarian and vegan, are linked with a lower risk of high blood pressure, heart disease, type 2 diabetes, obesity, and some cancers. There is more research coming out on issues such as arthritis, but there is not as much in this area—we need more research. It makes perfect sense that plant-based diets would help those suffering from arthritis as whole plant foods contain powerful antioxidant and anti-inflammatory compounds. Plant-foods can also lower cholesterol, C-Reactive Protein (CRP, a measure of inflammation), and blood pressure levels.  A lot of the benefits of a plant-based diet are not as much about what you DON’T eat, it’s more about what you do eat.

How many daily servings of fruits and vegetables do you recommend? Many older adults are concerned about the sugar in fruit; how do you respond to that comment?

I recommend about 3 servings of unsweetened fruit and 6 servings of vegetables per day. I tell people that the natural sugars in fruits are not a problem—fruit should be your dessert at each meal!

Many older adults are weight conscious; how can a plant-based diet help them control calories?

Studies have consistently found that plant-based diets are linked with lower weights. In particular, vegan diets have been linked with a whole category of lowered body mass index (BMI) than non-vegetarian diets. However, diets that include a mostly whole plant foods, such as beans, whole grains, fruits and vegetables, are very high in fiber and volume, so they can fill you up and satisfy you with fewer calories.

What would you say to encourage an older adult to shift to a plant-based diet?

You can reduce your risk of disease—and even effectively manage diseases, such as hypertension, type 2 diabetes, and hyperlipidemia. It can also help to reduce your carbon footprint.  And, it can reduce your levels of chronic inflammation.

Give us 3 tips for those who want to adopt plant-based eating?

  • Try Meatless Monday—just one day a week go plant-based for the whole day, once you’ve got this covered you can add a few more days.
  • Turn your favorite meals into plant-based versions by swapping out some foods, such as meat for beans, chicken for tofu, and cheese for nuts.
  • Try the power bowl formula: whole grains base + plant protein (tempeh, tofu, beans) + veggies + flavorful sauce.

plant-powered-diet-hardcoverThanks, Sharon, for helping us understand plant-based PlantPoweredFor Life covereating; I would like to add another tip….check out Sharon’s terrific books, The Plant-Powered Diet and Plant-Powered for Life. Both books are on my shelf!

 

*For those of you who don’t know, Blue Zones are areas in the world with the longest-lived populations; I’ll write more about Blue Zones in a future post.