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!

Food & Fitness After 50: Seafood Nutrition Part 1

I shared my Alaskan adventure with you in a previous post and today I’ll answer your questions about the nutritional benefits of seafood. You asked so many great questions that I’m breaking it down into two parts, so welcome to Part 1. Thanks to all who submitted questions before my trip and thanks to the experts at Trident Seafoods CorporationSeafood Nutrition Partnership , and the National Fisheries Institute for providing insights for my responses.

Let’s start with an overview of the nutritional benefits of fish:

  • High in lean protein
  • Low in saturated fat (the type that raises bad blood cholesterol levels)
  • Rich in vitamin B12
  • Supports healthy brains, eyes, blood pressure, and triglyceride levels
  • Eating 2-3 servings of seafood a week reduces risk of death from all chronic diseases by about 17%.
  • All fish is healthful, but “fatty” fish are rich in omega-3 fats, specifically EPA and DHA.

Omega-3s are needed for more than a healthy heart. They are also critical for pregnant women and babies for making healthy brains for growing children. Unfortunately, only 1 in 10 of us meet the goal of eating seafood twice each week. (Dietitians take a food first approach, but if you don’t eat seafood, an omega-3 supplement is advised and more on this in a future post.) This chart identifies the fish richest in omega-3s. But, don’t worry if your favorite is on the lower end of the omega-3 chart. In the words of Dr. Tom Brenna of the Dell Pediatric Research Institute at University of Texas, “even fish with low omega-3s can deliver significant amounts if they are consumed frequently.”

snp_rdtoolkit2018_omega3_chart1

So on to your questions!

Question: I would like to understand the different types of salmon.

In last week’s post I gave you a handy way to remind the 5 different types of salmon, but here’s a rundown on the 5 types of wild-caught salmon, according to Analise Gonzales, Sales & Business Development Manager for Trident Seafoods:

  • King salmon or Chinook is the largest species (the current sport-caught world record is 97.25 pounds!) and is rich, moist, and buttery with a robust flavor. It is the highest in omega-3s and you are most likely to find it in an upscale restaurant.
  • Sockeye or red salmon is ruby red in color and remains red throughout cooking. It is high in omega-3s and is the second most abundant Alaskan salmon species.
  • Coho or silver salmon is the most commonly used in foodservice for its taste, color, and price point. It is moderate (compared to King or Sockeye) in omega-3s.
  • Chum or Keta salmon is moderately abundant, so it is a great value fish, with lighter color and milder flavor.
  • Pink salmon is the most abundant and is often used in canned salmon. It has the lowest omega-3s of all the wild-caught salmon.

Question: What’s the difference between Pacific and Atlantic Salmon?

Pacific salmon is wild caught. Atlantic salmon that you buy in the grocery store or  served in a restaurant is farm-raised. According to the National Fisheries Institute, wild Atlantic salmon is protected under the Endangered Species Act, so commercial fishing of Atlantic salmon is not allowed.

As for the nutrient profile, “it is based on what the salmon consume in their diets, and that would differ for wild species as well as farmed,” says registered dietitian Valerie Agyeman, Communications Manager for the Seafood Nutrition Partnership. “For example, Coho salmon from the Great Lakes has a different diet and “exercise regimen” than Alaska Coho. The five species of salmon, as mentioned above, also have different nutrient profiles, including omega-3s. The same is true for Atlantic salmon. What the farmers feed the fish will determine the omega-3 levels in the fish.”

The National Oceanic and Atmospheric Administration (NOAA) website provides more details on the diet of fish, but wild-caught salmon eat tiny shellfish and krill that have natural pigments, carotenoids (the colorful pigment that we eat in foods like carrots) that give salmon it’s deep red or pink color. Farmed salmon are fed diets that are formulated by nutritionists to include plant proteins, minerals, and vitamins. Many farmed salmon also are fed fish meal that contain fish oil so that they have omega-3 levels in their flesh, providing the beneficial oils to us when we eat them.

Agyeman says “there are a lot of fantastic advances in fish feed for farm-raised salmon, including some nutrient-rich algae-based options loaded with omega-3s.” (And, when we write about fish oil supplements in a future post we’ll talk about algae-based omega-3s which are popular with plant-based eaters who avoid seafood.)

Question: Which salmon tastes better, wild-caught or farm-raised?

It depends on personal taste and what you are accustomed to eating. People who live in Alaska or the Pacific Northwest who grew up eating wild-caught salmon enjoy the bolder taste and meatier texture, compared to farm-raised, but taste is subjective! Farm-raised tend to be fattier than wild-caught salmon.

Seafood is lifesavingQuestion: Does the preparation method, frying vs. grilling, alter the omega-3 content?

Yes, omega-3s are long chains of unsaturated fats and frying can oxidize them, thereby reducing the beneficial omega-3 levels. To preserve the healthy fats, baking, broiling, grilling, or poaching is preferred over frying. But, keep in mind that the type of fish that is fried is usually a milder, white fish (like Tilapia) that is relatively low in omega-3s compared to salmon.

 Question: Does freezing or canning salmon alter the omega-3 content?

According to Agyeman, the answer is, no, “although do keep in mind that different species have different omega-3 levels. Pink salmon, which is often used for canned salmon, is lower in omega-3s than other species.”

Stay tuned for Part 2 where we will look at the differences in smoked salmon, Arctic char vs. salmon, and what to look for in the freezer case when choosing fish.

 

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

 

Food & Fitness After 50: Uncured Bacon, Must be Healthy, Right?

Uncured baconHave you noticed the words, “uncured” “all natural,” and “no nitrates or nitrites added” on packages of bacon, hot dogs, sausage, or deli meats? The packaging usually conveys other messages, such as “made from pork raised without added hormones,” which is utterly meaningless as hormones are not allowed in raising hogs. (When you see a “no hormones added” claim on the label it is supposed to followed by this statement: “Federal regulations prohibit the use of hormones.” But, it is often in small print and hard to read!)

Why process meat at all?

But, let’s get back to the “uncured” part of the story. “We all want and expect our food to be safe,” says Dr. Jeff Sindelar, Associate Professor in the Department of Animal Science at the University of Wisconsin. Modern meat processing “is done with purpose, is more refined and effective than it was in the past,” he adds. To ensure the safety of products like bacon or hot dogs, they are cured with a sodium-based compound. “Salt curing has been around since the Chinese preserved fish as far back as 3500 BC and salting is a simple, effective way to decrease water activity in meat to stop microbial growth,” according to Dr. Sindelar. But, if you’ve ever eaten salt-cured meat, like country ham, your mouth will pucker from the high salt content and you’ll be reaching for gallons of water to quench your thirst.

Today, curing meat involves the use of sodium nitrate and sodium nitrite. Whereas in the past, salt concentrations of 4-5% were used to cure meats, today it has been reduced to about 1.5 to 1.75% with the use of sodium-based compounds. “Nitrate is chemically stable, so it must be converted to the active form, nitrite. Sodium nitrite can be found in both purified and natural forms, but the outcome is the same; to give cured meat its distinctive color, to impart flavor, to halt the growth of microbes, like Clostridium botulinum, and to act as an antioxidant,” says Dr. Sindelar. (Fun fact discovered in an article written by Dr. Sindelar and colleagues, nitrite is the chemical that inhibited the growth of Clostridium botulinum, a name given to the Latin word for sausage, “botulus,” because of the relationship between the microbe and poisoning from sausage.)

Chemophobia

Fast forward to 2019 and consumers are fearful of chemicals and especially food additives with hard to pronounce names. You’ve probably heard people say things like, “in our grandmother’s day they didn’t eat food with additives, so we shouldn’t either.”  First, that statement probably isn’t true and second, food additives make our food safer than in grandma’s time. And, there’s the where the disconnect comes in. “Consumers are equally fearful of food-borne illnesses and food additives, like nitrate and nitrite, yet the additives are key in helping keep us safe from food poisoning,” says Dr. Sindelar.  Another part of the nitrate and nitrite story, as mentioned above, is that nitrate and nitrite can be found in both purified and naturally occurring forms. It’s like vitamin C; you can get a naturally-occurring form from an orange or a purified form in a vitamin pill, but it is chemically the same compound, ascorbic acid, and your body treats it the same. Today we drink beet root juice for its health benefits, chief among them, dietary nitrite! The nitrite is converted in the body to nitric oxide or NO, a signaling molecule that helps regulate muscle blood flow with cardiovascular health and blood pressure lowering as the most promising health benefits.

Cancer Connection?

But what about an increased cancer risk with nitrate and nitrites, I’m often asked? “Sodium nitrate or nitrite by themselves are not cancer causing,” says Dr. Sindelar. The reason they have the reputation is that they can interact with other compounds in foods or during cooking, like certain amino acids (the building blocks of protein) when cooked over high heat (like frying bacon or sausage) to form compounds called nitrosamines. Nitrosamines were identified as carcinogenic before a better understanding of the role of nitrites in producing nitric oxide, which acts in a positive way in the body. And, Dr. Sindlear adds, “the carcinogenicity of nitrosamines is identified only in mice studies, not human studies.”

What is uncured meat?

So, let’s circle back to uncured, what does that mean? Celery and celery powder contain nitrites and are used in the same concentrations as purified nitrites to cure meats. But, because they come from a “natural” versus a purified form, they can be labelled as “uncured.” (A quirk in the food laws, according to Dr. Sindelar). All uncured really means is that it contains no purified sodium nitrate or nitrite, but the meats are still processed and still imparts the same qualities as to taste, appearance, and food safety. However, many see the “uncured” label and automatically see a halo of health hovering over the food.

To be clear, uncured bacon is still bacon. It is still about 40% saturated fat, and yes, it has a delicious flavor! Dietitians classify bacon as a fat, not a protein-rich food. If you enjoy the occasional slice of bacon or use a strip or two to flavor a dish, go for it. My concern is that people think bacon is “healthier” when it is uncured. Let’s get that clear…it is not.

caffeine mugIt might be helpful to remember that all foods are made of chemicals. Instead of fearing our food, let’s embrace balance in what we eat and remember that our food is made safer, convenient, and affordable to with today’s food processing. Scaring us about chemicals in our food may make for good clickbait, but I for one could not get through the day without my morning dose of 1,3,7-trimethylxanthine or the chemical name for caffeine. And, as if that isn’t enough, I also enjoy a food made of 12% sugar, glutamic acid, aspartic acid, histidine, proline, palmitic acid, linoleic acid, myristic acid, phytosterols, oxalic acid, tocopherol and hexonate or simply put, a banana.

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

Food & Fitness After 50: What do you want to know about seafood, salmon and fish oil supplements?

I’ve published over 150 blog posts on this site but today I’m asking YOU to help me on what you most want to know on all things seafood. I want to know your questions about fish!

In less than one month I will be on 7-day immersion trip to Alaska to learn all about salmon and seafood. The trip is build on 4 pillars of education, fishing, Alaska, and fellowship.

Fish oil pillsI’m preparing my list of questions, but I want to know what is of most interest to you so I can write about any or all of the following:

  • Wild-caught vs. farm-raised salmon nutritional differences
  • Seafood sustainability
  • Fresh, frozen, or canned salmon? Which is best?
  • How to choose a fish oil supplement
  • Which fish is the richest on omega-3 fatty acids?
  • Does the preparation method (frying vs. grilling) alter the good fats?

t_500x300So, please hit me up with your questions and I promise to come back with great information, amazing photos, and some interesting tales of being on a trawler in Bristol Bay (think “Deadliest Catch,” on second thought, I hope not too dangerous), sport fishing, touring the world’s largest floating seafood plant, hiking in Katmai National Park to watch bears catching salmon, and much more.

You can send questions by commenting at the bottom of this post, by email at chrisrosenbloom@gmail.com or on twitter @chrisrosenbloom

Stay tuned……

Oncorhynchus_nerka-1-e1418334906508

Food & Fitness After 50: Keep Food Safe This Summer

food safetyHow many of you enjoyed a cookout over the Memorial Day weekend? With summer right around the corner, grilling becomes even more popular. But, how many of you know that much of what you do to protect yourself, family, and friends from food poisoning begins and ends with what you do in your own kitchen? Food poisoning is more prevalent in the summer because bacteria multiply fast when the weather is warm and cooking outdoors means many food safety rules are view as suggestions that are easily ignored.

Food recalls seem to be everyday news, with the latest being 62,000 pounds of ground beef recalled and when you hear about these recalls it means that our food safety system is working. But, no one is going to recall Uncle Bob’s famous BBQ chicken or yummy guacamole if he makes some common mistakes in the kitchen or at the grill. Let’s see how well you spot Uncle Bob’s food safety no-nos. (Hint: there are 8 food safety rules broken and possibly 4 more!)

Uncle Bob buys cut up chicken parts at the grocery store and being an environmentally conscious consumer, brings his own reusable cloth bags. To save space when packing his groceries at checkout he packs the heavy melons on the bottom of the bag and puts the chicken on top, placing lighter items, like avocados and tomatoes in the top of the bag.

After shopping, Uncle Bob passes his golf club and decides to make a last-minute stop at the driving range to hit a few balls. An hour later, he heads home and unpacks his groceries, placing the chicken on the top shelf of the fridge.

To prepare for the BBQ, he washes the chicken in the kitchen sink and puts the washed pieces in a large bowl and pours his special BBQ sauce over chicken. As the meat marinates, he slices the melon using the same knife he used to trim the chicken. He cuts the avocados (using the same cutting board and knife) to make guacamole.

As his guests arrive, he turns on the gas to preheat the grill and slaps the chicken on the grates. While cooking, he uses some of the BBQ marinade to baste the chicken. To check for doneness, he cuts into a piece to visually judge it. Satisfied the chicken is thoroughly cooked, he puts the pieces back in the bowl with the remaining marinade and dinner is served!

Uncle Bob may have served up more than BBQ chicken; from grocery store to the dinner table, this meal was a recipe for disaster.

Mistake #1: Raw chicken should never be placed on top of other foods, especially fruits and veggies. Juices can drip down contaminating any food that it touches.

Mistake #2: It’s a big no-no to leave raw chicken in a hot car. Bacteria thrive in warm environments and a hot car is the perfect incubator for growing nasty bugs. In the summer, remember the 2-hour rule…never keep food out on a counter (or a hot car!) for more than 2 hours, and when the temps soar, the 2-hour rule becomes the 1-hour rule.

Mistake #3: Don’t store raw poultry on the top shelf of the fridge unless you put it on a plate to catch the juices (same idea as in mistake #1).

FightBac4QuadLogo125-1Mistake #4Stop washing raw chicken! Washing it in the sink or rinsing in a colander can spread the raw juices around sink, counter tops, and other foods that might be near by (like the melon or avocados that Uncle Bob is prepping for dinner). Cross contamination is never good!

Mistake #5: Speaking of cross contamination, always wash the cutting board and knife in hot soapy water before using it to cut veggies or fruits. Better yet, have separate cutting boards for produce and raw meats.Plastic-Cutting-Board

Mistake #6: Reusing the marinade on the chicken could spread bacteria lingering in the sauce from the raw chicken. It is better to have some extra sauce in a separate dish that hasn’t been in contact with raw poultry.

cooking-thermometerMistake # 7: Give Uncle Bob a food thermometer as a host gift! Chicken should be cooked to an internal temperature of a 165 degrees F. as measured with a thermometer, not Uncle Bob’s eyes.  Need another good reason to use a thermometer? There will be no danger of overcooking! Moist and tender chicken is the goal, not an overdone, tough bird.

Mistake #8: More cross contamination going on by putting the cooked chicken in the same unwashed bowl used to marinate the raw chicken. Once the chicken goes on the grill, take the used bowl or plate back to the kitchen sink for a thorough washing before reusing.

How many mistakes did you spot? And, what about the 4 possible infractions?

#1: Using cloth reusable bags is becoming more popular as we consider the environmental impact of plastic grocery bags, but did you know they can harbor bacteria if not washed? Toss bags in the laundry to keep them clean. In other words, “keep them clean while going green.” 16ce61dcf808d1a25e23e84e7ec62258

#2: Did Uncle Bob wash his hands before starting the food preparation? Let’s hope so because the dirtiest piece of equipment in your kitchen is your hands.

#3: Always wash melons or avocados under running water and use a scrub brush to wash the rind or peel. Why you ask, since you only eat what is on the inside? Dirt can harbor bacteria and when you slice through the rind, bacteria can be transferred to the flesh. So, wash first, cut second, then eat and enjoy.

#4: How clean is the grill? Keeping the grill clean makes the food taste better by removing grease (which can hold on to bacteria) and carbon deposits which can cause uneven heating. For tips on how to keep your grill in top shape, click here.

So, now you are prepared for a summer time full of great cookouts with good food and no bad bugs! For more information on home food safety click here and here.

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

 

Food & Fitness After 50: Get Old and Get Better

“Just Do It may be Nike’s slogan, but it rules Kathy’s life.”

Too many people hit their sixties and say “it’s too late for me to:”

  • lose weight
  • change my eating habits
  • get fit

Kathy medalsBut, not Kathy, at age 65 she is stronger, fitter, and healthier than she has ever been. And, after she discovered Pickleball about 3 years ago, she has ramped up her fitness and dropped even more weight. She has the bling to prove her love of Pickleball; this woman has more hardware than a Home Depot!

 

A Slow and Steady Journey

Kathy’s journey to health and fitness wasn’t an easy one. She grew up on a dairy farm in rural Georgia and maintained a healthy weight throughout high school. Many young women gain some weight when they go off to college, referred to as the “Freshman Fifteen.” Kathy says, “I didn’t stop at fifteen pounds, not with late night pizza and beer, I kept on going.” She left college about 25 pounds heavier than when she started.

Right out of college she took a job with parks and recreation for a Georgia county that included St. Simon’s Island. “We worked hard and worked odd hours, so we were always eating on the run and mostly unhealthy foods.” Today, seafood is often prepared grilled but back in the day, it was all fried. “Fried oysters, fried shrimp, fried fish, and of course it came with fries” says Kathy. By the time she was approaching her 50th birthday her weight had ballooned to 255 pounds.

A turning point came when Weight Watcher’s at Work was initiated in the county. “All my buddies, like the police and fire chiefs said they would participate so I thought, why not join them?” For two years, every Friday, they weighed in and Kathy was determined that she would not see the number on the scale go up, so she stuck to the plan and lost 50 pounds. The county dropped the program, but Kathy joined a weekly Weight Watcher’s group and never missed a meeting. “I needed the accountability of weekly meetings and I eventually reached my goal of losing a total of 75 pounds.”

Excess Weight Takes a Toll on Joint Health

The years of carrying excess weight took a toll on her knees. It is well known that carrying extra body weight increases the impact of normal wear and tear of joints associated with aging. Added to that, extra body weight is associated with chronic inflammation that can also damage joints. When Kathy retired she couldn’t walk around the block without pain and the weight started to creep up. Her doctor recommended knee replacement and suggested dropping the weight she had regained to ease her recovery. So, she started back on the healthy eating pattern she learned at WW and in early in 2014 she had the first knee replaced. Her friends gave her a unique recovery present: a six-month membership at the local YMCA.

If it Doesn’t’ Kill You…..

Kathy loves to dance so she took her first Zumba class and after 10 minutes she thought she was going to die. “I looked around the exercise room to scout out exit doors to know how the paramedics would get in to resuscitate me when I had a heart attack! I said a prayer and asked God to not let me die and if I lived, I promised not to ever come back to Zumba!” But, of course, she survived and lived to dance another day, returning to Zumba three days a week. She worked with a trainer to rehab her knee and prepped for the other knee to be replaced. “The Y helped me so much and I don’t know if I would be where I am today without it.”

Pickleball Competitor

Dempsey and me
Kathy, on the right, in tournament mode

In the fall of 2016 the retired high school athletic director and football coach wanted to introduce a few people to Pickleball. He thought many of his friends would love the sport, especially those who had been avid tennis players. Kathy never played tennis so she decided to just go watch and thought, “I can do this, knee replacement doesn’t’ stop you for doing anything. You might have to make some modifications, but it should give you back your life, not stop it.”

Kathy Greenville tourament
Kathy and her tournament partner collecting their medals

Three years later, she plays five days a week for 2 to 3 hours a day. On Saturday she practices and in March of 2018 she participated in her first competition. Pickleball has rekindled that competitive spirit she showed when losing weight, “I don’t play for fun, I want to make the podium!” There are other reasons she loves the sport, “pickleball is very active, both physically and mentally. There is no time to think about anything else when playing unless you want to be smacked with the ball by person on the other side of the net.” She also enjoys the social aspect, saying “my circle of friends has greatly increased in my hometown and I enjoy getting to know peeps from other cities and states from playing in tournaments. I have met some great people playing in tournaments as partners and as opponents and that really adds to the enjoyment of tournament season. I have played with unknown partners from Georgia, Florida and South Carolina and now we all try to meet up when playing around the south.”

Tips for Optimal Aging

Today, Kathy and her partner own an art gallery where they can pursue their love of painting, acrylics work, and other creative ventures. “Before we left St. Simon’s Island we did a lot of craft shows and while we enjoyed it, it gets old hauling your work, setting up and tearing down for every show. We always joked we wish we could hang it up and so when we bought our gallery we named it “Hang It Up Gallery.”

Kathy’s tips for optimal aging? Just do it! “Watch what you eat, monitor your weight….(I’m a ‘scaleaholic’), stay active, and have friends. From where I was at age 55 to where I am at age 65 is just amazing; I’m in the best shape of my life and I plan to keep getting better.”

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

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

Food & Fitness After 50: Strategies for Losing Weight and Maintaining Weight

Strategies for losing weight and maintaining weight are not the same!

dietWeight loss is a national obsession and even older women are seeking the perfect weight loss plan (one that usually promises quick weight loss without cutting calories or being active!) We are bombarded with social media images (thanks, Instagram) of flawless women of all ages and magazine covers of swimsuit clad celebrities who never age (thanks, Botox, professional make up artists, and Photoshop). So, it is no surprise that the number one question I’m asked is about weight loss.

As women age, biology works against us to lose or even maintain our weight. As estrogen levels decline body fat stores increase and more fat is stored in the abdomen (the dreaded “belly fat”) and we have less fat in the periphery (arms and legs) as it migrates to the middle. And, if we do manage to lose weight, biology gives us another punch by slowing metabolism and ramping up hunger hormones (for a great overview of the biology of weight loss check out this link.)

So, what’s a woman to do? Let’s give three tips for losing weight and three more for keeping it off.

#1: Move the focus off weight and onto health. A quick weight loss plan might make a visible change on the number on the scale but could have lasting negative consequences for your muscle and bone. A focus on body composition management (as we talked about in this post ) instead of weight loss is the better goal. Make changes that you can live with for the rest of your life. You may think, “I can give up carbs forever,” but, trust me, you can’t, and you don’t have to.

#2: Stop thinking you can out exercise a poor diet. Exercise during a weight loss plan is important to preserve muscle mass and bone, but by itself it won’t do much for weight loss unless you are an ultra-marathoner. Every year, the Kiwanis Club in my town sponsors a 2-day bike ride, Challenge of the Centuries, comprised of rides of 30, 60, and 100 miles. Following the ride, most visit the street festival to celebrate. So, if a 170-pound man cycles 14-15 miles per hour for 2 hours (about a 30-mile bike ride) he will burn about 1500 calories; sounds great but if after the end of the ride he eats BBQ pork sandwich with a side of coleslaw, fries and sweet tea he has consumed about 1500 calories and I’ll bet it won’t take him 2 hours to eat the meal.

diet1#3: If you need structure instead of a short-term fix, take the long view and consider a plan like The State of Slim. The program was developed by weight loss researchers at the University of Colorado Anschutz Medical Center. It’s called State of Slim because Colorado has the fittest and leanest population in the U.S. This 16-week program can help you lose weight and provides the tools you need to keep the weight off. One of the program developers and currently Chairman of Nutrition Sciences and Director of the Nutrition Obesity Research Center at the University of Alabama, Birmingham , Dr. James O. Hill, says that program provides what people are looking for in a program. “In the short term, it provides satiety to keep hunger down, in the long-term it provides not only satiety but weight maintenance, and the lasting legacy is that improves overall health, specifically cardiometabolic health.”

When it comes to weight maintenance, a new set of tactics are needed.

#1: “Diet drives the bus in weight loss, but in weight maintenance diet goes in the back seat and physical activity drives the bus,” is how Dr. Hill and his colleague, Dr. Holly Wyatt sum it up. A recent study published in the journal Obesity showed that high levels of physical activity are found in individuals who maintain their weight after a substantial weight loss. To avoid regaining weight, exercise is paramount.

#2: Eat high quality protein foods to help suppress hunger and preserve muscle mass. With higher levels of physical activity, protein can help repair muscle damage after exercise and provide the building blocks for muscle protein synthesis. High quality protein choices include lean beef or pork, poultry, fish and seafood, and for the vegetarians, soy protein.

#3: Take a page from those who have lost weight and maintained the weight loss. They self-monitor, practice dietary restraint, eat breakfast, and as stated in #1, have high levels of physical activity. Dietary restraint isn’t the same as dieting; but it helps to be mindful of your food choices and when you overindulge don’t wait until Monday or January 2 to start back on eating healthfully.

For more insights into weight loss for those over 50 years, see our chapter on weight maintenance in Food & Fitness After 50. And, if you want to take a quick assessment on learning more about your weight, click here.

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

Food & Fitness After 50: Don’t Let the Old Man In

In Food & Fitness After 50 we discuss food and fitness, of course! But, we also have a section on being well and the importance of managing stress, getting sufficient sleep, and enjoying social connections. Another aspect of being well is our attitude or mindset toward aging. As May is Older American’s Month it is a good time to consider an attitude adjustment. In this post, Dr. Bob Murray presents the case for “not letting the old man (or woman) in!”

This post was written by Dr. Bob Murray, co-author of Food & Fitness After 50.

During a golf outing in 2018, when country singer Toby Keith asked film legend Clint Eastwood what keeps him going strong at age 88, Clint responded, “I get up every day and I don’t let the old man in.”  Toby soon turned that response into a song.

The opening lyrics are these: old man

I want to live me some more

Can’t leave it up to him

He’s knocking on my door

 And I knew all of my life

That someday it would end

Get up and go outside

Don’t let the old man in

 Many moons I have lived

My body’s weathered and worn

Ask yourself how old you would be

If you didn’t know the day you were born

(Toby Keith, ShowDog-Universal Music, 2018)

Is slowing down the aging process simply a matter of keeping a young mind-set, not letting the old person in?  Happily, there is evidence that this might just be the case.

In a 2014 article in the New York Times, writer Bruce Grierson addressed the question, What if aging is nothing but a mindset?  Grierson highlighted the work of Harvard psychologist Dr. Ellen Langer who devoted much of her career to studying how our minds affect our bodies.  In one unique study, eight men in their 70s spent five days living in an environment that evoked 1959, a year when the men were in their 40s and 50s.  Their housing had no mirrors and the furnishings, television shows, movies, magazines, and clothing were all vintage 1959.  Measures taken before and after the men’s five-day stay showed improved flexibility, manual dexterity, and better eyesight compared to a control group of men in their 70s who led their normal lives.  Dr. Langer observed that the men had “put their mind in an earlier time and their bodies went along for the ride.”

It turns out that our mind-sets about aging develop far before we become older adults.  When we are young, we all develop perceptions of aging that we carry with us throughout life, refining those perceptions as time goes by.  Once we reach whatever we consider “old age”, we accept those stereotypical mind-sets without ever questioning their accuracy.  To make matters worse, we and others can be guilty of reinforcing and perpetuating those long-held perceptions through seemingly innocent comments such as:

  • “Oh, I must be having a senior moment,”
  • “You look much younger than that,”
  • “Hey, I’m still sharp.”

old womanA 2002 study on 660 people ages 50 to 94 reported how negative perceptions of aging affect longevity.  The researchers reported that older people who had positive mind-sets about aging lived an average of 7.5 years longer than those who harbored negative perceptions of aging. If positive mind-sets about aging can truly prolong life expectancy by over 7 years, that is an incredible incentive for all of us to reevaluate how we have allowed ourselves to think about our own aging.

Dr. Manfred Diehl from Colorado State University is an expert on how perceptions of aging affect the aging process and his notion of successful aging is one that combines a low risk of illness and disability with high mental and physical functions and an active, positive social life. (For a PDF of Dr. Diehl’s slide presentation on Optimimizing Successful Aging, click here.)

Dr. Diehl also notes that successful aging involves not only maintaining a positive mind-set but also being physically active every day, learning new things, eating healthfully, avoiding or at least minimizing bad health habits (e.g., smoking, inadequate sleep, over-eating, etc.), and staying connected with friends and family.

A positive mind-set might not mean everything when it comes to successful aging, but it surely means a lot.  And successful aging is not simply a matter of feeling invincible because that mind-set can lead some—young and old—to avoid a visit to the doctor when one is absolutely necessary.

Perhaps the best news in all of this is that a positive mind-set about aging costs us nothing more than changing whatever negative perceptions we might have been harboring.  When scientists, a movie star, and a country music singer all agree that it helps not to let the old man in, that advice seems good enough for all of us.

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

Food & Fitness After 50: Diet and Cancer Connection

Vancouver grandson Michael (1)
Alice with her grandson

Alice, in her early 60s, talks the talk and walks the walk when it comes to understanding the connection between diet and cancer. I interviewed her about her personal journey to optimal aging and what we should all know about diet and cancer. She is the Senior Director for Nutrition Programs for the American Institute for Cancer Research (AICR) and for the past 10 years, she has developed and coordinated nutrition programming and communicators for the Institute.

Tell me about your path to your current work with AICR.

For many years I worked in college health, first at Stanford and then for 16 years at the University of Georgia. In my role as the Health Center nutrition provider, I was a staff of one, so I learned to do everything, from student counseling to communications to working with a team of health professionals to keep the students as healthy possible. When my husband took a job in the Washington DC area I wasn’t sure what direction I wanted to go. I knew about AICR and when a position came available for nutrition communications, it turned out to be the right job at the right time for me. An important part of my job is keeping health professionals up to date on the evidence surrounding diet and cancer and that really appealed to me. Doctors, nurses, physical therapists, and other health professionals spend a lot of time with patients, but they don’t have adequate nutrition training. By helping them understand evidenced-based information we hope they pass along sound nutrition information when they talk to people.

Has working with AICR changed the eating habits of your family?

We’ve always eaten healthfully but we made some changes when I learned more about the diet-cancer connection. We were always a brown-bag lunch family, but I stopped making sandwiches with processed deli meats as our guidelines suggest eating less red and processed meat to reduce cancer risk. We adopted AICR’s simple rule: the 2/3 and 1/3 plate rule, that is to make 2/3 or more of your plate whole grains, beans, fruits, and veggies and 1/3 or less animal protein. That is a simple rule that is easily followed. My daughters are now in the thirties with their own families and they are proud of their nutrition savvy as they plan meals for their families.

I hear many older adults say, “it’s too late for me to prevent cancer, the damage is done, so why bother?” What would you say to that idea?

It is simply not true….it is never too late, or too early, to lower your risk for cancer. It is our choices over time that matter most. When you start choosing healthier foods, like a black bean, tuna or salmon burger instead of a bacon cheeseburger, you will reap health benefits. Lowering blood pressure, reducing blood sugar and insulin levels, losing a few pounds, and decreasing inflammation changes your body’s environment and that can reduce cancer risk. You will put yourself in a better position to remain healthy through the foods you choose.

The AICR has so much helpful information on the website, but is there one site that you think everyone should know about?

I love our New American Plate Challenge. It’s a 12-week, free, interactive challenge that helps you:

  • Learn to eat a healthy, flexible plant-based diet
  • Become more physically active
  • Model a healthy lifestyle for your family
  • Complement your current healthy weight/ lifestyle program

When you sign up you’ll receive a weekly challenge for 12 weeks, with support emails for motivation, along with tips, tools, and recipes to help you meet the challenge. There is also support from a private Facebook community. We’ve reached thousands of people with the challenge. Instead of celebrity challenges to give up carbs for a month, why not challenge yourself with something that will benefit you for a lifetime?

We’ve been talking about cancer prevention, but there is also a wealth of information for cancer survivors on your website. As a 13-year breast cancer survivor, I appreciate the science-based information on your website as compared to the science fiction that is circulating on the Internet.

We are learning so much about nutrition for cancer survivors. We encourage survivors to follow the same cancer prevention guidelines for everyone. Emerging research shows that mortality rates are lower for cancer survivors when they follow our guidelines. We have a program, AICR iTHRIVE for cancer survivors that provides helpful information and specific, doable steps to take related to all dimensions of wellness.

What are your keys for wellness as you age?

parkrun with husband Michael (1)
Alice and her husband at Park Run event

Besides eating healthfully, I’m physically active and my activity has evolved over the years. When I was on a college campus it was easy to exercise by taking advantage of the student and staff fitness facilities and I played a lot of tennis on UGA’s courts. When I moved to DC a big part of my daily physical activity came from using public transportation on my commute. Walking to bus or train stations adds activity every day. And, DC is such a great walking city.

My husband is a bird watcher, so we love to hike. And, we discovered Park Run USA, free, weekly timed 5K (3.1 miles) walk/run events. We love spending Saturdays with this great community and I just completed by 50th park run. It is more than exercise…it is fun, and we’ve bonded with many others who show up each week to participate.

The community aspect of the weekly run is another important part of aging well. Finding your tribe, be it community, church, political, or otherwise, contributes to the social support that we all need as we age.

And, lastly, I maintain an intellectual curiosity to learn new things. In the field of nutrition there is always something new to learn and I’m also intrigued by technology and how to use the many tools to communicate health, nutrition, and fitness information in as many ways as I can.

What challenges have you faced as you’ve aged?

Probably the biggest personal challenge is time to do everything I want to do! I work full-time and have a 45 minute to an hour commute to and from work, am inclined to want to be involved in many things, but find I tire a bit more easily. That could be related to over-committing. I certainly don’t stay up as late as I used to!

A professional challenge is the amount of information, and much of it is misinformation, about nutrition. At AICR I hear so many myths that just won’t die! We have a section on our website Healthy or Harmful to help dispel the most common myths, such as soy is harmful for cancer survivors.

Any words of wisdom for others?

Granddaughter (1)
Alice with her granddaughter

I encourage people to get out of their echo chambers and spend time with people of all ages. I love seeing how my daughters navigate the world for their children; it is so different than when I was their age. Many of my co-workers are younger and I do enjoy both learning from them. I feel younger when I can work effectively with people of different generations.

I also think that although many people know what healthy food choices are, we, as dietitians, need to understand the behavioral issues at play that influence people to make the choices they make. I want to better understand how we can tap into behavioral strategies to keep us all healthy for as long as possible.

 

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