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Healthy Eating For Senior Citizens

December 30, 2011 by admin

All too often we resort to medication to help with our medical problems when a change in our diet could be all that was needed. As we grow older our diet becomes more and more important and healthy eating for senior citizens can improve their quality of life considerably.

In an ideal world, we would be following a healthy diet throughout our lives and our medical problems later in life would be negligible. This, however, is unlikely to be the case and there will not doubt be a range of conditions appearing as we get older. One of these is likely to be osteoporosis. This is a condition which will weaken the bones and can lead to an increased risk of fractures. A plan for healthy eating for senior citizens who have, or are at risk of getting osteoporosis would include a possible reduction in protein. We are not saying that you should discard it from your diet, just do not eat too much. Your body uses acid in the digestion of protein and if there is too much you may need to counterbalance this by taking calcium from your bones.

Other conditions that the elderly are prone to include rheumatoid arthritis. There are many debates regarding the affect of certain foods on rheumatoid arthritis and healthy eating for senior citizens who suffer with the condition. Some claims have been subject to research and others are still just a case of hearsay. It is very difficult to say if there is any link between diet and the condition and many studies are underway.

The best advice that can be given regarding healthy eating for senior citizens is to eat a good, balanced diet with plenty of fresh foods. Do not eat too much protein and try and reduce red meats a little. Calcium is great for the strengthening of bones but do consider the fact that this is protein and bear in mind what we said earlier.

Often, as you get older, you find that your appetite is not as great as it was when you were younger. You may find it easier to digest more, smaller meals rather than one or two larger ones. Sometimes you may feel lethargic about preparing a meal. If this is the case try to eat something which does not require much time and effort. This does not mean that it has to be lacking in nutritional value. Even a bowl of cereals can be very healthy and satisfying and will make you feel better in the short term. In the long term, however, you would be wise to make the effort to produce a good hot, nutritious meal for yourself and your family. Healthy eating for senior citizens is by far the best way to ensure you keep your energy levels high. This way you will be able to enjoy your leisure time and fight infections and ill health.

Ian Pennington is an accomplished niche website developer and author.

To learn more about healthy eating [http://www.seniorhealthtoday.info/healthy-eating-for-senior-citizens], please visit Senior Health Today [http://www.seniorhealthtoday.info] for current articles and discussions.

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Tags: Ian Pennington, Conditions and Diseases, Hospitality Recreation, healthy diet, digestion of protein, nutritional value, Diet (nutrition), senior citizen, Old age, healthy eating

Filed Under: Aging, Healthy Eating

Personal Chef at Home

November 28, 2011 by admin

Who wouldn’t like a personal chef at home to help you lose weight and eat healthy? Who wouldn’t like a personal chef at home to cook all your favorite meals for you. -Someone to introduce you to new and delicious meals? -Someone who can track all the nutritional information, including calories, so you don’t have to. As it turns out, even those on a budget can find a personal chef. It’s a growing trend for busy professionals and families and a great way to lose weight.

Personal Chef services are a growing trend and not just amongst the financially well off. More and more busy families are enjoying the benefits of hiring a personal chef at home. And more and more people who are striving to lose weight are realizing how much easier a personal chef can make the entire process. The trick is finding the right personal chef for your needs.

Look in Your Own Community

Because this is a growing trend you may already have a few personal chef services in your community. This is the best place to start. Do a quick local search to see if there are any established businesses. If there are, review their menu, policies and procedures. You want to make sure the chef provides meals for those who are striving to lose weight. It’s also important that they include all ingredients and nutritional information with each meal.

Finally, if you have special dietary needs, make sure the chef can accommodate those. Check price too. Compare what it would cost to get a week’s meals and then take a look at your weekly grocery bill. It may be a bit more expensive to hire a personal chef at home, however you are saving time. You don’t have to plan meals or grocery shop when you have a chef at home. Before you hire a chef, taste a few meals.

Local Schools

If there aren’t any personal chefs in your community, the next step is to check with your local colleges and universities. Nutritionists and culinary students may be ideal for the job. You might consider putting a “personal chef wanted” advertisement in the school paper. Or go speak to the professors and instructors to find out who might be a good candidate to ask.

Consider a Delivery Service Instead of a Personal Chef

Another option to hiring a personal chef is to find a catering service. There are many businesses, both online and off, that now cater to the diet industry. For example, they can deliver a week’s worth of meals to you each Monday. The meals are designed to help you lose weight and have good nutritional value.

If you’re busy, and let’s face it who isn’t, and you are trying to lose weight, a personal chef at home may be the ideal solution. They can help save you time and you can eat well and be comfortable knowing that you’re sticking to your diet.

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Filed Under: Healthy Eating, Weight Loss

Healthy Eating at Work

November 26, 2011 by admin

It’s often too easy to run to the nearest restaurant or fast food joint on your lunch break at work. For many people trying to lose weight breakfast and dinner are the easier meals to plan for. Lunch is the real challenge. You want to be able to take something portable, fast, and easy to eat at your desk. Portable and fast often means a trip through the drive through. It’s difficult to eat a healthy lunch if you’re going out all the time. The better solution is to pack your lunch. Here are a few easy recipes and ideas that will satisfy all of your requirements. They’re healthy, easy, portable, and fast.

Variations on Tuna Salad

Tuna is inexpensive. It’s also good for you and you can prepare tuna salad ahead of time. You can also substitute salmon or chicken if you don’t like tuna. Try including the following ingredients or create your own recipe.

* 1 6-ounce cans chunk light tuna packed in water
* 1/2 15-ounce can small white beans, such as cannellini or great northern, rinsed
* 5 cherry tomatoes, quartered
* 2 scallions, trimmed and sliced
* 1 tablespoons extra-virgin olive oil
* 1 tablespoons lemon juice
* Salt and pepper to taste.

You can easily double this recipe to make enough for two days. Serve it on mixed greens or on a whole wheat pita. Switch it up and replace the tomatoes and scallions with olives and chopped artichoke hearts.

The Joy of Sandwiches

When most people make a sandwich it’s a piece of meat like ham, a slice of cheese and a bit of mayo or mustard. Boring! Switch it up. Get creative. For example, try avocado, tomato, and lettuce on whole wheat bread. Add a slice or two of turkey if you want a bit of lean protein on your sandwich. And there’s nothing wrong with a bit of light mayonnaise. It’s low in calories and fat.

Bento Box Style

A traditional bento box has rice, meat and a vegetable. It’s a perfectly balanced meal. You can embrace this Japanese lunch box style of meal with your own interpretation. For example, hummus, chopped carrots and celery, and a chicken breast.

Soup

Soup is one of those things you can make at home on the weekend. You can freeze some of it in small lunch sized containers and take it to work. A quick warm up in the microwave and your lunch is ready to go. Add a side of whole wheat crackers or bread and you have a very satisfying lunch. Try bean soups and vegetable soups for maximum nutrition.

Lunch doesn’t have to be fattening and it doesn’t have to be dull. A little creativity and you can make a healthy lunch that makes your co-workers green with envy.

Tags: fast food, light mayonnaise, tuna, soup, artichoke hearts, chicken, salt and pepper, lose weight, Tuna salad, cherry tomatoes

Filed Under: Healthy Eating, Weight Loss

Shed Those Extra Pounds with Soups

October 27, 2011 by admin

Author: Kevin Cohen

One of the most effective ways to drop all those extra pounds is to use soups to aid your weight loss efforts. Soups are satisfying and make for the ideal weight loss diet in combination with salads. Soups can help you shed pounds by increasing your fiber consumption and cutting down your appetite. However, not all types of soups help your weight loss efforts. The key to losing weight with soups is to make healthy diet friendly food choices. Here in this article we will look at some effective tips on how to use soups to help drop all those extra pounds.

Tips on How to Lose Weight with Soups

Here are a few great pointers to help you lose all that extra flab with soups.

1.Vegetable soups are probably the best appetizer for effective weight loss. Usually vegetables contain up to 100 or even lesser in each serving. Apart from that, the vegetables in the soup also have higher fiber content in each serving, which helps to make you feel full faster and for longer thus preventing chances of overeating.

2.Stay away from fattening soup add-ons. You don’t need to accessorize a healthy diet friendly soup with anything other than a spoon. Cheese on chili, croutons, full fat sour cream, melted cheese, guacamole and other such additional ingredients can easily spike up the calorie count of your soup.

3.Broth and tomato based soups are also great weight loss options. Though we really don’t recommend creamy soups as part of your weight loss plan, if you really must have it, opt for fat free or low fat evaporated milk rather than using whole milk for the preparation.

4.Make a whole meal out of your soup. Try teaming hearty soups with healthy salads for a satiating lunch or dinner. Lentils, split peas, three bean, Cuban black beans and turkey chili are great options as they are high on fiber. They are also high on vegetable protein which provides the body with long lasting energy.

Now that you are aware of how you can use soups to augment your weight loss efforts, it is time for you to incorporate these healthy diet friendly tips into your weight loss diet plan.

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Tags: vegetable protein, diet plan, calorie, help you, how to, vegetable soup, calorie count, lose weight, physical exercise, lasting energy

Filed Under: Healthy Eating, Weight Loss

How To Stay Young And Healthy Forever – Eat Antioxidant And Fiber-Rich Foods

September 12, 2011 by admin

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There are different ways for staying healthy, and looking young. Among the best methods include eating a healthy diet, getting adequate sleep, regular exercise, and having a happy disposition and mood. Another way for staying healthy and looking young includes eating foods that are rich in antioxidants. Just what exactly are antioxidants?

The Health Benefits of Antioxidants

Antioxidants, according to health experts, are substances or nutrients which help to prevent or slow down oxidative damage to our body. Once the cells in the body utilize oxygen, they often naturally create free radicals, which can damage other healthy cells. Antioxidants often act as hunters of free radicals; therefore they help prevent the damage done by these elements. Diseases like macular degeneration, heart disease, diabetes and cancer are often hastened or brought about by oxidative damage made by these free radicals. According to a recent British health study, serving yourself an average of five servings of antioxidant-rich fruits and vegetables daily helps lower the risk of stroke by as much as 25 percent, as well as considerably lower the risk of cancer and other life-threatening infections.

Which Foods Are High In Antioxidants?

Health experts suggest that to stay healthy and look young, you need to eat at least five to nine servings of fruits and vegetables which are rich in vitamins A, C and E, and also contain high levels of antioxidants. Antioxidant-rich fruits include blueberries cranberries and blackberries, while for vegetables beans, russet potatoes and artichoke hearts are antioxidant-rich. Carrots, sweet apples, broccoli, tomatoes, kale, cantaloupe, peaches and apricots, along with nuts like walnuts, hazelnuts and pecans, cinnamon, oregano and ground cloves are also good sources of antioxidants as well.

Tips For Choosing Antioxidant-Rich Foods

When choosing antioxidant-rich foods, remember that there are different types of antioxidants that It would in fact be very helpful if you consume a wide array of antioxidant-rich food items.
One of the best methods for ensuring that you’re getting the right amount of antioxidants is to eat as much fresh vegetables and fruits each day. Purchase a good juicer, so you’ll be able to drink fresh vegetable juice every day.
Whenever you’re washing and preparing fruits and vegetables, make sure you properly wash each item, especially if the fruit or veggie is known to be heavily contaminated with pesticides.
Goji berries and raw chocolate are also rich in antioxidants.

Oxidation, even in metals, leads to the development of rust, and breaks down the surface of metal objects. This is the same effect created by free radicals to our body. Free radicals often attack healthy cells, including protein and fats, which lead to a weakened immune system and paves the way for the entry of a wide array of diseases, and also speed up the aging process. By having a healthy dose of antioxidant-rich foods, cell damage can be reduced or slowed down, and the person will be able to live a normal and healthier life.

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