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: 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.

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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.

Food & Fitness After 50: Assembling Healthy Meals

Eating well coverI’m often asked if I develop recipes. The answer is no. I am great at following other’s recipes and I enjoy cooking, but I most often assemble meals. With basic cooking skills anyone can assemble a great tasting and good-for-you meal. I was happy to see the that the latest issue of Eating Well Magazine was called “The Convenience Issue” because it paired convenience foods with ingredients most of us have in our kitchens. As I talked about in a recent blog, frozen meals can be used for convenience and as the base to assemble a quick meal.

Today, I’ll share four meals that can be quickly assembled. These are favorites in my house.

#1          Thanks to my brother-in-law, Lew, for this meal assembly hack. I’ve modified the sauce to make it a bit lower in calories and saturated fat (I eliminated the cream and butter, sorry, Lew!) but it is still delicious and easy to make. Start with refrigerated ravioli (like Buitoni spinach ricotta, spinach artichoke, butternut squash, or mushroom agnolotti) and make a fresh tomato sauce. For the sauce, dice 2 fresh tomatoes, mince 3 cloves of garlic, and shred some fresh basil leaves. Heat olive oil in a large non-stick pan and add tomatoes, garlic, and basil. Cook down until tomatoes and garlic soften and add a little white wine; cook some more. Add a dash of milk and a squeeze of fresh lemon.  As the sauce cooks, boil water and cook the ravioli according to package directions. Plate the ravioli, top with tomato sauce, sprinkle with fresh Parmesan cheese and more fresh basil. Pair with a big green salad and enjoy!

#2          I love stir-fry, and this is so easy. I have an electric wok (I know, probably not Lean Beef Stir Fryauthentic, but it works for me). Thinly slice chicken breast or lean steak (if partially frozen, it makes it easy to get thin slices).  If you like a beef stir-fry, click on this link for the best stir-fry cuts. Clean out your refrigerator veggie bin…carrots, bell peppers, onion, asparagus, broccoli, mushrooms…..whatever you have will work. Chop veggies into bite-sized pieces before starting to cook. Heat oil in wok (I like peanut oil because it has a high smoke point) and when oil is hot, quickly add meat and stir-fry until done….it only takes a couple of minutes. Remove the meat from the wok, heat up a bit more oil and toss in the veggies and stir-fry until tender crisp. Add the meat to the veggies and toss all together. If you want a sauce, mix a teaspoon of cornstarch in cold water and add a bit of soy or teriyaki sauce, some grated fresh ginger and minced garlic and add the sauce at the end of cooking. Push the veggies and meat to the sides of wok and pour in the sauce and let it get bubbly. Then toss everything around to get it all mixed. Serve over brown or white ready rice (a super speedy way to cook brown or white rice in the microwave is to use the pouches of ready rice). And, if you don’t like brown rice, that’s ok…. the recommendation is to make half your grains whole.

channa masala#3          This next one is a yummy vegetarian dish, that my friend Lisa Carlson made last spring when I was in Chicago.  Start with a package of Indian Channa Masala (you can find it in the Asian or Indian section of your grocery store). Break up a head of cauliflower and broccoli and steam in the microwave until the veggies have lost their crunch but are still firm. Mix steamed veggies with the package of Channa Masala (it is a blend of chickpeas, onions, tomatoes, and spices) and add a can of drained, rinsed chickpeas to the mixture. Spread on a baking sheet and bake in the oven until the veggies are done. If you want to add protein and make it a meat-based dish instead of a vegetarian dish, stir in some cooked chicken. You could serve it with rice if you want to but the added chick peas make it a hearty dish without the rice.

#4          Have you ever thought of grilling watermelon? Sounds crazy but grilling brings out the sweetness of the melon. For this dish, use frozen, peeled and deveined shrimp and cubes of watermelon. Thread the shrimp and watermelon on skewers and drizzle with olive oil. Grill over medium heat, turning skewers frequently to get an even cook. It only takes a few minutes per side to cook the shrimp and grill the melon. When done, place the skewers on a plate and sprinkle with crumbled feta cheese and fresh mint. Serve with favorite sides, such as an ear of grilled corn, roasted new potatoes, quinoa, or coleslaw.

grilled-watermelon-shrimp-skewers-su

All of these meals are easy; experiment with cooking times and seasonings and you can’t go wrong! I’d love to hear your favorite quickly assembled meals, so please share!

For more ideas on food and fitness, check out Food & Fitness After 50 available at Amazon and other booksellers.

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

Food & Fitness After 50: Owning a Dog Might be Good for Your Fitness

Thanks to Dr. Bob Murray for writing this post. As a dog-lover and dog-owner (well, I think Samson and Buddy own me!) I can related to the benefits of having a dog. Even when I don’t feel like walking, those pleading doggie eyes get me every time!

woman-walking-dogThat sure is a wishy-washy title.  Why not something more definitive such as “Owning a Dog Makes You More Fit”?  After all, most dog owners can vouch for the increase in their daily physical activity just to care for their pet, including regular walks around the neighborhood.  About half of U.S. households own at least one dog and some studies do suggest that dog owners walk more than non-dog owners and are much more likely to meet the current physical activity recommendations (150 minutes of physical activity each week).  I use the word “suggest” because it is not yet fully clear if dog owners walk more just because they already lead more active lifestyles or if the dog owners studied overestimated the amount of time they actually spend walking their pets.  On a more positive note, other studies report that dog owners are less sedentary because they do move more and sit less during the day.

a-person-walking-a-dogIn theory, dog ownership might help reduce the epidemic of sedentary behavior that increases the risk of all sorts of diseases such as heart diseases, stroke, obesity, and diabetes.  It is clear that increased daily physical activity combats all those nasty outcomes, yet most adult Americans do not come close to getting the recommended amount of physical activity (150 minutes each week).

isolated jack russell terrier holding leather leach over white backgroundWe often think of physical activity as something to be scheduled into our days rather than as the total of all the movement we’re able to accomplish during a day.  It’s actually the sum of that movement—day after day—that provides lifelong benefits to health and well-being.  For example, if a person goes to a one-hour daily exercise class, works up a sweat, but is then sedentary the remaining 23 hours, the benefits of that hour of exercise are greatly diminished.  In contrast, there are great benefits for those who are active all day long in one way or another, be it housework, gardening, walking, labor, and so on.  Add to that list taking care of pets, especially dogs.

Motivating people to swap a sedentary lifestyle for an active lifestyle is no easy task.  It’s relatively simple for us to change our habits in the short-term (e.g., joining a gym), but sustained long-term behavior change (e.g., going to the gym regularly) is much more difficult for most people.  And that’s where dog ownership comes in.

You may or may not be surprised to learn that some scientists have put a lot of thought into what motivates us to exercise.  Here’s one recent scientific explanation: “… the multi-action control (M-PAC) framework is a [physical activity] PA-specific model that recognizes reflective processes (e.g., perceived capability) as antecedents of PA intention formation, regulatory processes as key to the translation of intention to behavior (also known as action control), and reflexive processes (e.g., habit) as potential hallmarks of PA maintenance.” (Click here to see the study cited.)

Responsible dog owners recognize their pet’s need for physical activity and that involves daily walks, among other dog-related activities (feeding, petting, grooming, etc.)  Good dog parents develop sustainable, repeatable daily physical activity habits that can last for many years, motivated by the love they feel for their pet and their desire to provide the best care possible to ensure their dog has a long healthspan.

funny-5-miles-dog-walkingOwning a dog is obviously not a sure solution for reducing sedentary time and increasing physical activity time, but being a responsible dog owner does mean that you’ll be taking more walks (and bending over more often) than you did before you owned a dog.  And if those activities add to your daily activity total, you’ll be better off both physically and emotionally.

If your spouse or partner is reluctant to take on the responsibilities of a pet parent, perhaps a convincing argument might be “But honey, owning a puppy will help us both live longer, happier lives and there’s nothing I’d like more than to spend more time with you.”

For more tips on moving well as we age, check out Food & Fitness After 50, available at Amazon and other book sellers.

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

 

 

Food & Fitness After 50: How to Add Nutritional Balance to Frozen Meals

chris-hs-1969
Senior HS Photo

Fifty years ago, I graduated from high school in a suburb of Cleveland, Ohio. Nutrition was my chosen college major and under my high school yearbook photo it reads “future dietitian” (and, I was the scorer for the baseball team which may have led to my love of sports nutrition!) I was delighted to receive a scholarship from Stouffer’s, yes, the Stouffer’s of frozen food fame. I didn’t know it at the time, but there was a Mrs. Stouffer and she ran a restaurant in Cleveland in the 1920s. Her meals were uber-popular so much so that customers asked for take-out meals. In the front of the restaurant stood a freezer chest so customers could take home a frozen lasagna or meatloaf to feed their families.

stouffersSo, I was delighted when Nestle (who purchased Stouffer’s in 1973) invited me to Solon, Ohio to learn more about frozen meals, from conception to freezer case, and join with their team of chefs to experience the creative process. In addition to working with the chefs to create spice blends used for developing global flavors and reducing sodium (like the one below), we toured the innovation center to see how recipes are developed and tested for scalability (i.e., taking a homemade lasagna recipe and scaling it to make thousands of them). The recipes created in the kitchen used the same ingredients you would use at home, they just use a whole lot more of them!

 

For many, “processed” foods are to be avoided, but let’s face it, we are not going back to the days when every meal was home cooked from scratch, nor should we. There has been a lot of talk of reducing what has been termed “ultra-processed” foods. A recent study found that when people ate a diet of ultra-processed foods (the foods that are calorie-dense, taste good, and gobbled up by many of us) an extra 500 calories a day was consumed. This was a small study, but well controlled, and it gives us some insight into one of the contributors to obesity (note, I said contributing, not causing).

Tamar Haspel, writing in the Washington Post , details the problem of ultra-processed foods and notes that maybe the answer from the food industry is “better processed food.” Innovations to reduce sodium, saturated fat, and increase veggies and whole grains are a good start but the catch is….we have got to buy the products. It made me think of Trix cereal; parents demanded natural colors instead of the neon-colored cereal nuggets, but when the change was made using natural fruit dyes, the colors were not as bright and guess what? Cereal sales dropped and parents wanted the original cereal back in the aisles!

Nestle-My-Plate-e1366123280768So, bringing this back to my visit at Nestle, we talked a lot about their program to Balance Your Plate. The website and program shows how a busy family (or a single who doesn’t want to cook) can enjoy a frozen meal or a frozen pizza, but the entrée can be balanced with sides and salads to round out the meal. The portion size can be modest when other things on the plate…. a fresh fruit salad, a green salad, or grilled or steamed veggies, balance the meal, contributing to nutrient intakes and keeping you feeling full.

I also came away with a new respect for frozen foods; we tasted a few Lean Cuisine entrees, California Pizza Kitchen, Sweet Earth, and Wildscape products that were delicious and healthy. Pairing some of these products with a side of brown rice, a serving of chickpeas, or roasted broccoli or cauliflower makes an easy family meal.

So, next time it’s 5 pm and you have no dinner plans and are tempted to drive through a quick service or fast food restaurant, rethink your meal and try the frozen food aisle instead. Some data show that frozen meal eaters have better diet quality than those who rely on quick service meals.

Me with box
Me, 50 years later

During our visit, we were asked to bring the box of a favorite frozen meal and explain why we chose the item. I had to pay homage to Mrs. Stouffer and show a frozen lasagna box. I make a great spinach lasagna, but sometimes when I have a big family gathering, I get tired of cooking and on the last day of their visit I pop a frozen lasagna in the oven…. but I always balance the plate with huge salad and a slice of crusty bread!

 

Disclosure: My travel for the one-day trip to Solon, Ohio was paid for by Nestle, but I was not asked to or compensated to write this post.

 

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

 

Food & Fitness After 50: Supplements for healthy aging?

VitaminsType “supplements for healthy aging” in Google and 26,200,000 results show up! I’m constantly being asked about supplements but I want to know what supplements are on your radar. I’m working on an article for health professionals on supplements commonly used by those of us in our 50s, 60s, 70s, and beyond. And, your input is important to help me narrow down the wide field.

I know from consumer survey data from supplement trade groups that that vitamins (like vitamin D) and minerals (like magnesium) are popular, as are supplements that claim to support “healthy aging,” “heart health, and “bone health.” But, I don’t know what supplements fit neatly into those boxes and would like to know if you take any supplements or are curious about supplements you’ve read about or seen advertised in print or on television.

When I reviewed some of those 26,200,000 results, I was impressed with the creativity of the names and claims. From youngevity to longevity to herbal supplements that claim to be the “root of anti-aging.” (And, of course, we all know there is no such thing as anti-aging; even animals kept in the purest environments age.)  And, the names are cool, too, sort of like the names of the paint samples in Home Depot: “cell shield,” “ReVerse,” “Imortalium, ” and my favorite…. Super Ultra Mega longevity, because super isn’t a strong enough descriptor.

Broccoli and pillsSo, email me (chrisrosenbloom@gmail) or hit me up on twitter @chrisrosenbloom and help me compile my list. And, of course I promise to share what I learn about the supplements (what works, what doesn’t, what might, and what is just plain hype) with you in a future post.

Thanks!